LIVING FIT M A K I N G H E A LT H Y L I V I N G E A S I E R
FREE FIBO TICKET INSIDE
get moving!
JUMP START YOUR SUMMER BODY
TRANSFORMATION GUIDE
SMOOTHIE BOWLS
FOODIE TRENDS
FREE
TO DIS-CHEM BENEFIT MEMBERS
SEPT/OCT 2019
Non-Benefit Members: R49.95 (VAT INCL) Scan your Benefit Card at till point for this issue free
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09 Welcome 10 Highlights 12 Store finder 16 News 24 Events 40 Tech trends 72 FIBO preview
Sept/Oct
LIVINGFIT
CONTENTS
72
Lifestyle & Health
50 Feature
30 Transformation
Smoothie bowls
The transformation blueprint
62 Nutrition
36 Recipes
Cooking with Dis-Chem
44 GlucaChol-22
Improve your health and digestive system
50 86
Spring superfoods
134 Bio vs Physio Who should you see and when?
140 Q&A
HOW TO TRAIN LIKE GERDA STEYN
What’s the deal with gut health?
SMOOTHLY DOES IT!
Scoop up!
116
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.
24
EVENTS Find your next race fix
76
METCON WORKOUT
90
76 Metcon workout
108 Cramp prevention
90 Q&A
112 Electrolytes and salts
Build muscle, burn fat at the same time
THE PERFECT SQUAT FORM your guide to the perfect squat
The perfect squat form
How to avoid cramping up during a race
What they do & why they’re important
92 Fat loss
Fat burner stacks
78
BODYWEIGHT METCON WORKOUT
98 CrossFit
Supercharge your recovery efforts
118 Endurance profile
Triathlete James Cunnama
122 Kinesio tape
How to apply it for the most benefit
100 Gym profile
WBFF Pro Wayne Coetzee
128 947 Ride Joburg
102 Feature
Avoiding injuries
Your complete guide to Joburg’s biggest race
40 Fitness tech - boost your health
Your digital fitness companion
Sue Ramauthar
Chris Anastasopoulos
Founder of Physio Wellness Physiotherapists.
Head Coach at CrossFit 152 Biogen.
Nick Bester Elite running coach and former Comrades champion.
Time to spring into action!
S
PRING HAS FINALLY ARRIVED!
contain better-for-you ingredients. And with the widest range of sports and nutritional supplements in South Africa, we’ve got everything you need to achieve your springtime transformation or sporting goals. Our knowledgeable and friendly supplement advisors are also available in-store to offer advice and guidance on the best products for your specific goals and budget.
If you hibernated over winter, spring offers the perfect time to recommit to your health, fitness and sporting goals.
It’s time to shed the winter wardrobe and slip on your running vest and shorts as you head outdoors to train, or your tank top as you hit the gym to lift your way to the ultimate summer body. It’s our favourite time of year because shoppers visit their local Dis-Chem store filled with optimism as the weather warms, the colours outside transform and the sun rises a little earlier each day – factors that motivate us to achieve our goals and put a renewed spring in our step. Spring is also a time of renewal, which means it’s time to pack away the winter gear and clean up your diet. It’s also an opportunity to change your training program, and, while you’re at it, why not clear out your supplement cupboard of old, expired products and refresh your supplement regimen with the latest releases and updates available in-store or online? At Dis-Chem, we aim to make your seasonal transition as simple and easy as possible. Our comprehensive food range includes specialised diet and weight management foods, wholefoods and snacks and confectionary products that
So, as the season of renewal dawns and winter’s icy grip on our desire to train loosens, I hope you’ll make Dis-Chem part of your spring fitness or sporting journey. You can count on Dis-Chem to be your trusted partner, no matter your endeavour.
Yours in health and performance,
Greg
Greg Hendrikz National Senior Buyer - Sports Nutrition
DON’T MISS OUT ON GREAT DEALS PAGE 72
OCT 25-27
LIVING FIT dischem.co.za/livingfit 9
DCLF
LIVING
SUMMER IS COMING!
L
iving fit is not a destination. It’s a journey that evolves as you continually adjust your approach to keep making progress. Maintaining forward momentum is what it’s all about, and spring is the ideal time to embrace a new approach to freshen up your training and diet and reaffirm your commitment to your goals with a renewed sense of motivation. It’s a particularly pivotal season for those with lofty summer ambitions, be it achieving their best beach or bikini body, or setting a new PB at one of the many endurance events that lie ahead in the coming months. Whatever your goal, this Dis-Chem Living Fit issue has you covered. In the gym Our comprehensive spring transformation blueprint on page 30 covers every element needed for a successful physique and lifestyle overhaul. We help you dial in your diet, supercharge your supplement plan and elevate your training program. No matter where you’re starting from or your lifting proficiency, our metcon training feature on page 74 offers the ultimate approach to help you lose weight, burn fat, build muscle and boost fitness, all with one extremely effective workout. Our comprehensive fat burner
feature on page 92 highlights the most effective supplement stacks to accelerate your fat-loss efforts and achieve conditioning worthy of your well-deserved beach holiday. Time to head outdoors Perhaps your goal is one of the many outdoor endurance events that dominate the summer sporting calendar here in sunny South Africa? A highlight for many at this time of year is the annual Discovery 947 Ride Joburg cycle race. It’s one of the biggest mass participation events in South Africa and an ‘A race’ for many serious cyclists. Even if you’re riding for charity or just to get that finisher’s medal, check out our complete race guide on page 128 for the best tips and advice. Hot health advice And for those looking to spring clean their lifestyle with dietary changes or a more healthful approach, we’ve got you covered. Dose up on antioxidants with our superfood smoothie bowl recipes on page 50 or find out how to augment your diet with the best supplements on page 54. We also share important insights on how best to improve your gut health for better digestion and absorption on page 140 for truly vibrant living. Our excitement about the warmer temperatures and vibrancy of spring is only exceeded by our enthusiasm for supporting you during the next phase in your living fit journey. So, go out there and make it count. 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 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
GET 10% BACK IN POINTS
NEW IN STORE
im ported
Levrone Signature Series The Levrone Signature Series is a revolutionary sports supplement brand created by bodybuilding legend Kevin Levrone, with the assurance that optimal quality and rigorous science goes into every product.
NEW IN STORE
Nuclear Nutrition
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
Nuclear Nutrition is committed to creating formulations of the highest calibre. No matter your aim, Nuclear Nutrition can help you gain an advantage and destroy your workouts. Nuclear Nutrition products are now available at selected Dis-Chem stores.
BPI Sports BPI Sports, founded in 2009, has rapidly grown to become a popular global sports nutrition brand. The company continues to build its reputation as one of the best in the industry with its effective, clean products. Available at selected DisChem stores or online.
Kevin Levrone
USN Keto range
COMING SOON
Ketosis is a metabolic state where the body more efficiently burns body fat for fuel. Ketogenic diets and supplements are a growing trend as more people adopt this approach to lose weight and improve their health. USN’s new Keto range includes products that support a low-carb ketogenic lifestyle, such as Keto Fat Burn Capsules, Keto BHB Salt Powder and Keto MCT Oil. Available soon at Dis-Chem stores.
ON SHELF NEW PRODUCT RELEASES NOW IN STORE
LF
USN Diet Fuel Vegan
Rock Tape
USN Diet Fuel Vegan is the brand’s latest plant-based protein innovation. This low-GI nutrition shake contains a blend of pea protein isolate, soya protein isolate, and rice protein concentrate, offering 21g of protein per serving. It is also rich in fibre to aid digestion and increase satiety. It’s the ideal product for any weight-loss plan and is available in Vanilla or Chocolate flavours.
Address pain, treat sports and non-sports injuries, including shin splints, plantar fasciitis, runner’s knee and back pain with RockTape’s premium kinesiology tape. RockTape microscopically lifts the skin away from the muscle and fascia below, creating a decompressive effect to relieve swelling, which speeds recovery. The tape also increases awareness of your body position to help maintain proper posture and form. It is ultra-strong and sticky, with hypoallergenic adhesive, and is water resistant, offering wear for up to 5 days.
Boody Active sustainable activewear Aussie activewear brand Boody Active is an eco-friendly, ethical performance wear range inspired by simplicity and designed for sustainability. The collection uses certified organic bamboobased fabrics, which is naturally antibacterial and anti-fungal, hypoallergenic and moisturewicking. It is also thermoregulating, which means wearers stay cool in summer and warm in winter. The Boody Active Collection offers the perfect amount of stretch and flexibility without being too thin. The brand sells exclusively through ‘purveyors of health’ such as Dis-Chem, in over 15 countries.
dischem.co.za/livingfit 17
LATEST PRODUCT RELEASES NOW AT DIS-CHEM PHARMACIES
Biogen Night Feed Casein Protein Bar A delicious, high protein bar that contains a precise blend of high biological value and slower digesting proteins. Delivers 20g of protein and only 1,6g of impact carbs for the ideal snack before bed or prior to prolonged periods of limited food intake. Casein protein bars are ideal to promote optimum muscle recovery and growth, and for those looking to supplement their diet with additional protein.
new! Biogen Lean Whey Bar A hunger-satisfying, high-protein bar that will keep you going while you’re on-the-go. Available in a variety of flavours to help satisfy your cravings, while staying on track with your weight-loss efforts. Added Glucommanan may help to control appetite by promoting feelings of fullness and reducing hunger pangs. Contains 16g of protein and only 2,3g of impact carbs per serving.
Product updates
New flavour to savour with USN
Do hot and tasty the Smart Way The super nutritious MySmart™ Way superfoods range now includes a delicious Skinny High Protein Hot Chocolate drink and a soup. It’s the smart way to enjoy a hot, tasty indulgence without the guilt. The hot chocolate drink is perfect to satisfy those sweet tooth cravings and contains no gluten, sodium or added sugar. 18 Dis-Chem Living Fit
USN has infused various products within its various supplement ranges with exciting new flavours. These include: • USN All9™ Amino in a new Blueberry Rascals flavour. • USN Pro Recover in a new Vanilla flavour. • USN Plant Protein in a new Strawberry Shortcake flavour. • USN Hyperbolic Mass in a new Malted Choc flavour.
NEW IN STORE
NEW IN STORE
NPL Pro Lifestyle Keto Zone range NPL’s Pro Lifestyle Keto Zone range has been carefully formulated based on ketogenic diet principles, utilising exogenous ketone salts or BHB salts to provide a solution that can fast track weight loss and conditioning without the need to adopt a full keto diet. For those who are already keto-compliant, the range will augment the ketone bodies already at work in your body to promote more effective weight loss, enhance metabolic function and boost athletic performance.
Youthful Living Gourmet Whey Tantalise your taste buds with Youthful Living’s irresistible Gourmet Whey. This isolate dominant whey protein has 22.7g of high quality protein and is enhanced with 6g BCAAs and 10.58g EAAs.
NEW IN STORE
COMING SOON
Mi-Vitamin MixMe
Biogen Lean Whey with Collagen
MixMe Vitamin and Mineral Powder sachets contain 15 essential vitamins and minerals that are often missing from the diets of children between six months to five years of age. The multiple micronutrient powder ensures that children receive 100% of their recommended daily vitamin and mineral allowance, which they need for health, growth and development. The powder is sugar-free and has no taste.
Look out for the latest addition to the Biogen SlimFit range. Biogen Lean Whey with Collagen combines a premium protein blend with collagen’s regenerative benefits to create a product that is ideal for toning, anti-ageing and lean body management.
Youthful Living Origin Series Fitspreads
ne w!
There’s a Fitspread for every occasion. These spreads are simply delicious. Original Macadamia Nut Butter is vegan friendly and contains no preservatives, no added sugar and is naturally free from gluten. Pro Nut Butter is a protein-packed spread that also contains CLA, MCT oils and L-glutamine.
HEALTHY
NEW IN STORE
LIVING
Olimp range
PROMOTION VALID FROM
PAGE
20 SEPTEMBER TO 20 OCTOBER 2019
NEW IN STORE
NPL Pro Lifestyle Redline range The NPL Pro Lifestyle Series is designed for individuals who require a nutritional support system to amplify the results of an active lifestyle or achieve a toned physique through a healthy lifestyle. The Pro Lifestyle Redline range is designed to help you break through metabolic plateaus and exceed your previous weight management limits. The brand’s uncompromising quality
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standards ensure you always get performance nutrition you can trust. The Redline range includes various products, such as Whey Slim, a high protein nutritional shake with added Collagen; Digestive Enzymes and Pre & Pro Biotics; Shape and Tone, a stimulant-free fat burner; and Nighttime Burn, a 24 hour fat burner that decreases stress and anxiety.
OLIMP WAS CREATED MORE THAN 26 YEARS AGO WITH ONE AIM IN MIND: TO CREATE A BETTER QUALITY OF LIFE AND DELIVER STRENGTH, HEALTH AND VITALITY TO ITS CUSTOMERS. Today, thanks to intensive research, Olimp products contribute to a healthy lifestyle, including sporting activity, and supports a nutritious and balanced diet. In-depth knowledge, experience and cooperation with nutritional and supplement experts makes Olimp’s high quality and reliable products unique and extremely effective. The range currently available at selected DisChem stores and online includes Glutamine, L-Carnitine, Testoxeed and the Redweiler pre-training energy shot, which is available in Cola, Fruit Punch and Grape Fruit flavours.
dischem.co.za/livingfit 21
NEW IN STORE
Expanded Youthful Living range
NEW IN STORE
DIS-CHEM SHOPPERS CAN NOW FIND AN EXPANDED RANGE OF YOUTHFUL LIVING’S GREATTASTING PRODUCTS. THE RANGE INCLUDES: • Lifestyle Whey: A lean body highprotein whey shake that contains added vitamins, with no trans fats. • Vegan Shake: A high-protein, lowcarbohydrate, sugar-free vegan shake made from 100% plant-based protein. • Natural Peanut Butter: 100% natural peanut butter that contains no added sugar or salt. Available in Crunchy and Smooth.• Gourmet Protein Bar: High-protein, gluten-free snack bars made with sugar-free chocolate and added green tea extract, L-carnitine and CLA. • Protein Almonds: Highprotein, low-sugar protein almonds that are high in fibre.• Gourmet Protein Cookie: A high-protein, lowsugar cookie that is high in fibre.• Almond and Fruit Snack Bar: Contains real fruit and almond chunks. • Fruit & Nut Bar: A vegan-friendly, dairyfree, gluten-free, non-GMO snack bar. • Protein Nougat Bites: A highprotein, high-fibre, low-sugar snack bar made with a sugar-free chocolate.
NOT TO MISS
get m oving!
2020 Dis-Chem Half Marathon Nuun
WHEN: 12 January 2020 Breaking a sweat? Then you need Nuun electrolyte replacement effervescent tablets. Nuun’s flagship sports drink product is made with plant-based ingredients, no artificial sweeteners – it’s sweetened with Stevia only – and is non-GMO-certified. It is packed with all 5 electrolytes, including chloride, and contains B vitamins. Some flavours contain 40mg of caffeine from organic green tea extract. Nuun Sport and Nuun Electrolytes are available in a range of non-caffeinated flavours, including Watermelon, Fruit Punch, Tropical, Citrus Fruit, Lemon Lime, Tri Berry, Grape, Orange, Strawberry Lemonade. Caffeinated flavours include Wild Berry, Cherry Limeade, Fresh Lime, Mango Orange.
The Dis-Chem Pharmacies Half Marathon traditionally heralds the start of the year’s running race calendar. This iconic and popular event in Gauteng will celebrate its 19th anniversary in 2020. The tough but rewarding route takes runners through Bedfordview’s scenic suburbs, and the high-value goodie bags are a highlight for many entrants. Race day includes the popular 5km Dash Fun Run. Enter now to avoid disappointment as entries generally sell out fast! Entries open on 1 October 2019. Check out www.dischem21.co.za.
EVENTS
RUN RIDE SWIM LIFT
SEE MORE EVENTS
COUNTRYWIDE EVENT SERIES ACTION!
FIBO AFRICA CHALLENGE WITH RANDBURG HARRIERS & DISCOVERY VITALITY
FIBO Global Fitness Africa, presented by DisChem Pharmacies, has joined the popular Discovery Vitality Run Series as the new sponsor of the Randburg Harriers race – event three of four in the series. 21.1km, 10km and 5km routes are available. Runners who complete any of the four races in the series will earn Vitality points and a limited edition medal. There will also be fun for the entire family with a Bounce Inc. demonstration and food vendors at the finish. discovery.co.za/vitality/runseries
NISSAN TRAILSEEKER
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. #5 VAN GAALENS
14 September Mountain Bike 15 September Trail run The Van Gaalen Cheese Farm in the North-West trailrun.trailseekerseries.co.za
14 SEPTEMBER 7 SEPTEMBER
MULTIPLY ADVENTURE CHALLENGE
The Multiply Adventure Challenge, in partnership with Warrior, is back, bigger and better. This fast-paced 3.5km obstacle race is perfect for adrenaline junkies and non-athletic adventurous spirits. Choose your challenge from the Apprentice (15 obstacles), Brave (20 obstacles) or Extremist (25 obstacles) events. This is a day out for the whole family at Riversands Farm Village in Midrand, filled with fun activities and refreshments. The Momentum Health kiddies’ area will ensure little ones are safe and entertained while you crush those obstacles and earn your active day. warrior.co.za/multiply-adventure-challenge/
24 Dis-Chem Living Fit
DISCOVERY JACARANDA FM SPRING WALK
Kick off the spring season with the Discovery Jacaranda FM Spring Walk. This popular annual event for the whole family takes place at Loftus Versfeld in Pretoria and promises to be an active day of fun in the sun. All the routes explore Jacaranda City and cater for all fitness levels including walkers or runners with 5km, 10km and 15km options. There will also be entertainment and a kiddies’ play area at the finish. Discovery Vitality members can claim points for participating. springwalk.co.za
20 - 22 SEPTEMBER
LAST MAN STANDING INDIVIDUAL
15 SEPTEMBER
SANLAM CAPE TOWN MARATHON
The Sanlam Cape Town Marathon is an IAAF Gold Label race. It received the Sports Industry 2018 Mass Participation Event of the Year award, was voted ‘Event of the Year’ by Runners World and was named as an official qualifier for the inaugural Abbott World Marathon Majors Wanda Age Group World Rankings. The 42.2km route highlights iconic landmarks and boasts spectacular views across Cape Town. This year the weekend-long running festival begins on Saturday with two Peace Trail Runs (22km and 12km) and a 5km Peace Run. This is followed by a 10km Peace Run and the classic city marathon, which both take place on Sunday. capetownmarathon.com
This is a premier functional fitness competition for athletes in Africa. Last Man Standing offers all athletes, whether affiliated to a CrossFit Inc. box or not and regardless of experience, an opportunity to compete in a multistage, multiskilled, multiday event. Divisions are scaled to fit an athlete’s experience, strength and fitness levels. The competition offers all athletes the opportunity to immerse themselves in the rapidly growing CrossFit community and experience what it feels like to be an elite athlete.
24 SEPTEMBER
Photo www.zcmc.co.za
FNB JOBURG 10K CITYRUN
Celebrate National Heritage Day at the FNB Joburg 10K CityRun. The race starts in front of FNB Bank City and will take runners and walkers on a 10km journey that celebrates the city’s splendour and highlights iconic landmarks, including the Nelson Mandela Bridge, Constitution Hill, Mary Fitzgerald Square, Wits University and Ellis Park Stadium. There will also be lively performances along the route to entertain participants. The race forms part of the FNB Run Your City Series. joburg10k.com Photo Credit: Tobias Ginsberg
4 OCTOBER
LADISMITH CHEESE 7WEEKSPOORT TRAIL RUN
Challenge yourself on trails never ridden before, where eland, zebra, bontebok and ostrich roam free. The terrain is tough, the trails are raw and rugged, and the views are spectacular. From weathered limestone climbs to custom-built single-track descents, the race route takes riders on an adventure through De Hoop nature reserve to the southern coastal tip, which boasts one of the largest collections of migratory southern right whales in the world.
Ladismith is a little town in the Klein Karoo that is set against the striking Klein Swartberg Mountains. The routes are carefully created to reveal blooming October orchards and classic Klein Karoo terrain littered with fynbos and succulents. In 2019, the experience will include the shorter event on Friday night and a 29km route on Saturday. Runners will also encounter the iconic Hoeko Valley – a secret piece of countryside that defies time and begs you to explore. With breathtaking views, lush vegetation and fresh farm air, the route is ripe for the adventurous at heart and is the perfect opportunity for trail runners looking to prepare for a stage race.
dehoopcollection.com/events/
7weekspoortmtb.co.za/trial-run/
lms360.net
27 - 29 SEPTEMBER
DE HOOP MTB EXPERIENCE
dischem.co.za/livingfit
25
EVENTS
RUN RIDE SWIM LIFT
5 OCTOBER
TOYOTA WARRIOR EVENT #6 GAUTENG
Riversands Farm Village in Midrand is one of the most popular Warrior venues on the calendar, with a challenging Mud Monster, interesting trails, fantastic bar and a wide variety of food vendors. The event offers an enjoyable trail run coupled with a set number of obstacles which vary in number and difficulty, depending on the category entered. Warriors of all fitness levels are welcome. Participants looking for some extra high-speed excitement can enter the popular Reebok Sprint Race.
Ride the Western Cape’s favourite trails between Lourensford and Hermanus. Entrants can choose from three entry options. Don’t miss the thrills of riding from Lourensford Wine Estate, trekking up the historical Gantouw Pass, whooping through the Elgin Valley, relaxing at the spectacular Oak Valley Wine Estate and descending to the azure waters of the Indian Ocean at Hermanus. wines2whales.com
durban10k.com
25 OCTOBER
2019 FNB WINES2WHALES
UNITED WE STAND
UWS is a team competition that attracts teams from across Africa. CrossFit affiliates are able to participate in a weekend-long, multidisciplined event at the Old Mutual Sports Centre at UKZN in Durban. There is no charge for spectators, which makes it an ideal event to bring families and friends to witness the fittest in the country compete for the UWS title. This year UWS will happen over three days and will expose teams to a range of testing workouts. unitedwestand.co.za/
26 Dis-Chem Living Fit
FNB DURBAN 10K CITYSURFRUN
The FNB Durban 10K CitySurfRun route constantly delivers nailbiting performances. This popular mass participation road run offers all entrants the unique opportunity to explore their city on foot. Runners and walkers can look forward to an action-packed 10km journey that highlights important landmarks, and features exciting live entertainment from some of Durban’s leading performing arts groups. The fresh sea air and magnificent ocean views add to the experience. The race is the last of three mass participation road running events that make up the FNB Run Your City Series.
warrior.co.za
4 - 6 OCTOBER
13 OCTOBER
BODYBUILDING & FITNESS DON’T MISS OUT ON GREAT DEALS 25 - 27 OCTOBER
FIBO GLOBAL FITNESS AFRICA, PRESENTED BY DIS-CHEM PHARMACIES
FIBO Global Fitness Africa, presented by Dis-Chem Pharmacies, is not just a festival for the experienced fitness fanatic – it’s also the perfect platform for aspirational consumers interested in having a healthier lifestyle. The ultimate health, wellness and fitness festival returns to the Ticketpro Dome in Johannesburg. Throughout the three days, visitors will experience free fitness classes, hear expert speakers share their experience and knowledge, and visit amazing health food,
AT THE DIS-CHEM VILLAGE
7 SEPTEMBER
supplement and athleisure showcases. The popular MiFitness games, which last year hosted 330 competing athletes, will return in 2019, as will the various focused fit zones including fitmove, fitfood and fitwear. There will also be some new and exciting zones added to cater for the interests of individuals passionate about leading a healthy and active lifestyle. Several updated exhibits and programs include the Dis-Chem village, offering the best “FIBO-only specials” in healthy living supplements and nutrition.
IBFF WORLD CUP PRO - AM 2019 Venue: Vodaworld Midrand, Gauteng ibffafrica.co.za
13 - 15 SEPTEMBER
IFBB SA NATIONAL CHAMPIONSHIPS
Venue: Emerald Resort and Casino, Vanderbijlpark. ifbbsa.co.za
14 SEPTEMBER
NABBA/WFF WESTERN PROVINCE CHAMPIONSHIPS Venue: Camps Bay High School, Cape Town nabbasa.com
fibosa.co.za
21 SEPTEMBER
NABBA/WFF GAUTENG CHAMPIONSHIP Venue: Roodepoort Theatre, Florida Park nabbasa.com
4 - 5 OCTOBER
ULTIMATE NABBA/ WFF SOUTH AFRICAN AMATEUR CHAMPIONSHIPS Mveliso Tapi. IFBB SA 2017 Photo Soulby Jackson
Venue: Unisa Auditorium, Pretoria nabbasa.com dischem.co.za/livingfit
27
LIFESTYLE
THE POPEYE EFFECT
16
the number of weeks of intermittent fasting that helped fight obesity and other metabolic disorders without the need to count calories, according to a study published in the journal Cell Research.
SCIENCE CONFIRMS THERE’S NO ‘ONE-SIZE FITS-ALL’ DIET
According to a study conducted by experts from Freie Universität Berlin, a chemical extract called ecdysterone, a phytosteroid derived from spinach plants, can boost sporting performance.
LIFE RESEARCH LED BY EPIDEMIOLOGIST AND KING’S COLLEGE PROFESSOR TIM SPECTOR STUDIED 1,100 PEOPLE – 60% OF WHOM WERE IDENTICAL TWINS – IN THE US AND UK AND DETERMINED THAT PEOPLE HAVE A HIGHLY INDIVIDUALISED RESPONSE TO THE SAME FOOD. A PERSONALISED DIET IS ALWAYS BEST!
ESTYLE “TAKE CARE OF YOUR BODY. IT’S THE ONLY PLACE YOU HAVE TO LIVE IN.” LF
in this section TRANSFORMATION
RECIPES
FEATURE
BLEND IT
The transformation blueprint...30
With healthy ingredients...36
Tech trends
Smoothie bowls...50
...40
A transformation plan needs to address mind, body and lifestyle.
TRANSFORM
THAT MEANS YOU’LL NEED: A MINDSET RESET Commitment, selfmotivation, resolve and, above all else, selfacceptance will help you follow through with your transformation plan until you reach your goal.
SPRING IS THE SEASON FOR RENEWAL, WHICH MAKES IT THE IDEAL TIME TO COMMIT TO A BODY AND LIFESTYLE TRANSFORMATION
A ‘SPRINGCLEANED’ DIET
Cut out the junk and include more natural ingredients to improve your health and vitality, while controlling your calorie intake to aid weight loss and sufficient protein to support muscle gain.
THE WORKOUT
A comprehensive and effective training program that consists of weight training and cardio.
SUPPLEMENTS
Scientifically-formulated supplements can support your efforts in the kitchen and the gym and accelerate your results.
MAINTENANCE PLAN
A transformation is not a destination, it’s a journey! You need to know what to do next, once you achieve your goal.
JUMP START YOUR SUMMER BODY YOUR TRANSFORMATION GUIDE
Don’t set yourself up for failure before you even begin! STEP 1 THE MINDSET RESET YOUR MINDSET WILL ULTIMATELY DETERMINE WHETHER YOU SUCCEED OR FAIL BECAUSE IT IS INTRICATELY LINKED TO GOAL ATTAINMENT. You must believe in the goals you set, and they must be realistic. Many who fail to achieve their transformation goals did so because they were never really within reach. Andrew Hudson, an online coach and trainer at My Best Body, says that setting both short- and long-term goals will help to sustain your motivation throughout the process. “Long-term goals could include improving your health, while a shortterm goal could be getting into your favourite pair of jeans or losing five kilos. Take a look at your long-term goals and break them down into smaller, more manageable short-term goals to achieve success.” Flex your mind muscle Jacqui O’Bree, an accredited life coach, adds that we also need to create a transformation frame of mind.
FIND FOCUS: Going for a run is the perfect ‘me time’
“Are you setting yourself up for failure before you even begin? Whatever the mind believes, it will set out to achieve. Your subconscious mind has no reasoning or analytical ability and cannot tell the difference between what is real or unreal. If you keep telling your subconscious mind that it is impossible, it will capitulate accordingly – this thinking will
become your reality.”
Jacqui suggests taking some time to examine your current thinking before embarking on your journey by: 1. Writing down your goal and everything that comes to mind when you think about it, including how you will do it and if you think you will achieve it. 2. Writing down what your ‘inner voice’ says to identify any negative thoughts that may be hiding in your subconscious. Having identified any negative beliefs and thoughts, you then need to take action. “Write down the most common negative thought you have and work to adopt an empowering, positive inner monologue that is dominated by phrases like ‘I will achieve’, ‘I am happy’ or ‘I am successful’. Make sure it’s in the present tense, that it’s positive and incorporates words that are familiar to you. This will help to boost your confidence and will motivate you to take action.” These affirmations will also reinforce your commitment to your goals and will turn negative thinking into a positive mindset over time.
“Create an affirmation that will support your transformation goal and say it every morning and evening, or any time you need motivation.” Creating a clear mental image of your goal is another powerful motivational tool. “Visualisation is best done in the morning when you wake up and before you go to bed. Imagine your goal in great detail using all your senses and imagine how it will feel when you achieve your goal,” adds Jacqui.
WHATEVER YOUR GOAL, IT SHOULD BE SMART: Specific: Be clear and unambiguous, like lose 5 kilos in 10 weeks. Measurable: Measure your progress towards this goal with regular body composition and fitness assessments. Achievable: Do your research and speak to a professional to set an attainable goal. Realistic: The goals should reflect what you want and what you can realistically achieve based on your genetics, how much spare time you have and the other resources at your disposal. Time-bound: Set a deadline and a clearly defined timeline punctuated with smaller achievements, which maintain motivation and create a sense of achievement.
Lifestyle 31
How to create a calorie deficit Always work out your resting or basal metabolic rate (BMR) first. This represents the calories your body needs to survive. Bear in mind that activities of daily life and exercise impact this figure and, as a result, you will also need to calculate your total daily energy expenditure (TDEE). There are various equations, apps and websites that can assist you.
STEP 2
SPRING CLEAN YOUR DIET
YOUR FIRST TASK IS TO IMMEDIATELY CUT OUT THE JUNK – THOSE PROCESSED, CONVENIENCE AND FAST FOODS, ESPECIALLY ANYTHING THAT CONTAINS REFINED SUGAR. Cast a discerning eye over every packaged food item you buy and interrogate labels to determine exactly what it contains and how much sugar you’re potentially putting in your body. The other important dietary basics to get right include:
GO NATURAL Eat as close to nature as possible: This requires adhering to a diet that includes as much fresh meat and dairy, fish, nuts, seeds, fruits and vegetables as possible. Never exclude an entire food group: Any diet that severely restricts or eliminates an entire macronutrient group will have a detrimental effect on your health and your body, and can reduce your metabolism, which will limit your progress. Control portions and calories: A slight calorie deficit of no more than 500 calories a day may be required to stimulate weight loss. Snack wisely: Apply the same principles listed above in terms of what you eat and only snack if you are hungry.
32 Dis-Chem Living Fit
Online coach Andrew suggests that you also rid your house of all possible temptations. “If it’s not there, you can’t eat it. If you have kids, create a treat cupboard or jar that you don’t ever open and make your spouse responsible for it. Tell everyone that you’re doing this to improve your health and that you can’t have those cheats. Hopefully, they’ll realise that those foods aren’t good for them either.”
As an example, a simple manual equation for a woman to calculate her BMR is: To calculate BMR: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) - 161 To calculate TDEE: BMR x 1.1 (low activity level), 1.2 (moderate activity level) or 1.3 (high activity level). EXAMPLE: A 30-year-old female who weighs 60kg, is 170cm tall and has a moderate level of activity: BMR: (10 x 60) + (6.25 x 170) – (5 x 30) – 161 = 1351.5 To calculate her TDEE: BMR x 1.2 = 1621.8
Her calories per day to maintain her weight = 1621.8 calories. To effectively lose weight, it is vital to create a slight calorie deficit. HOW: Start with a small deficit of between 50-100 calories per day and work your way up to no more than a 500-calorie-a-day deficit.
STEP 3
GET THE WORKOUT
THE WORKOUT PLAN ANY TRANSFORMATION AIMED AT SHAPING UP YOUR BODY NEEDS TO ACHIEVE TWO THINGS – ADD MUSCLE AND REDUCE BODY FAT. It’s not always an easy task as many approaches used to shed fat can also reduce muscle. But with the right training and diet, it can be done. Andrew affirms that a qualified coach or trainer will help you achieve your goals. “With so much information out there, it can become confusing. A coach eliminates the stress of having to think about these things on your own. All you have to do is stick to a plan, which makes it easier.” It also helps to tune out the noise and listen to someone who has the experience and knowledge needed to help you succeed. “Everybody
today has an opinion. Find someone you trust and listen only to them. They should preferably have experience with transformations and shouldn’t be someone who has merely done it themselves.” NEED A WORKOUT? DOWNLOAD SOME HERE
PG 76
“A goal without a plan is just a wish”
In training terms, a combined weight training and cardio program works best. Weight training builds shapely, metabolically-active muscle, which creates a desirable physique and also helps to elevate your BMR so you burn more calories throughout the day, even while at rest.
Weight training Full-body workouts are an intelligent way to train because it reduces the volume of work performed by individual muscles and targets many muscles per session. This boosts the metabolic effect, burning more calories to increase fat and weight loss.
HIIT
A COMBINED WEIGHT TRAINING AND CARDIO PROGRAM WORKS BEST
You can also include a high-intensity interval training (HIIT) cardio routine before or after your weights session to burn more calories and amplify fat loss.
Fasted cardio
Accelerate results! Include a day of fasted cardio in your program. Use one day over the weekend to head out for a longer cardio session before breakfast. Ideal options include a group run or ride, a hike or some cardio in the gym. It’s a great way to improve insulin sensitivity and tap into fat stores for energy!
Fasted cardio guidelines:
Have a cup of coffee or a fat burner before you head out. Keep the intensity low to moderate. Aim to keep moving for 75-120 minutes. Fasted cardio defined: Exercise – usually cardio – performed in a fasted state, which basically means on an empty stomach. The best time for a fasted workout is in the morning before breakfast.
Lifestyle 33
STEP 4
SUPPORT YOUR EFFORTS
STEP 5
MAINTAIN YOUR RESULTS
WHILE MANY BUY SUPPLEMENTS IN THE HOPE THAT IT WILL ‘MAGICALLY’ TRANSFORM THEIR PHYSIQUES, THE TRUTH IS THAT SUPPLEMENTS, WHEN USED IN ISOLATION, ARE UNABLE TO COUNTERACT THE EFFECTS OF A POOR DIET AND A SEDENTARY LIFESTYLE. Placing all your hopes on a ‘magic’ pill or powder isn’t realistic. It’s important to remember that the word ‘supplement’ is in fact a noun that means ‘a thing added to something else in order to complete or enhance it’. These products aren’t meant to replace a healthy diet or exercise plan, but rather augment your approach to deliver better results. So try these products to aid you on your journey to transformation success...
AND, FINALLY, GIVE SOME THOUGHT TO WHAT YOUR APPROACH WILL BE ONCE YOU ACHIEVE YOUR GOAL. Your plan for after your transformation is just as important as the plan that got you there, if not more so, yet few people give this much thought. It’s a major reason why many people rebound back to their previous weight. LF
The transformation supplement plan Body toners These products contain specific ingredients that are clinically-proven to help metabolise stored fat more efficiently. When combined with your exercise and diet plans, these products can increase the amount of body fat you metabolise to meet your daily energy requirements. Ideal products include: Conjugated linoleic acid (CLA): Increases lean body mass and prevents fat storage. L-carnitine: Increases the efficiency with which your body metabolises stored fat, especially during exercise. When to use it: In the morning with breakfast, and/or before training.
34 Dis-Chem Living Fit
Thermogenic fat burner This is the most potent fat burner available. The included compounds raise your metabolic rate through a process known as thermogenesis, even while at rest. Select products that contain potent ingredients such as: Caffeine Synephrine Citrus aurantium extract Green tea extract Yerba mate Use these products strategically to accelerate fat loss, and periodically to give your body a break from the stimulants. When to use it: Before training.
PG 56
Whey protein Whey protein is highly bioavailable, which means it acts quickly to aid tissue repair and recovery and build lean muscle. When to use it: Directly after training sessions.
Meal replacement powder (MRP) Modern life is hectic, so be prepared for those times when you can’t make a healthy meal. Most MRPs are low in carbs and are packed with other nutrients and protein. When to use it: As a healthier snack alternative to convenience foods, or an on-the-go meal.
LIFESTYLE RECIPES
NUTRIENT PUNCH PROTEIN-PACKED SALADS
Chicken Breasts
31g of protein per 100g*
GRILLED CHICKEN SALAD WITH AVO AND MANGO Ingredients
1 large chicken breast, grilled 1 mango, diced ½ avocado, sliced or cubed ½ red onion, diced Handful of leafy greens, chopped (your choice of spinach, kale &/or romaine lettuce)
Pro Tip
Always wash fresh produce to remove any pesticides or herbicides. Use the salad spinner to wash and remove excess water from salad greens.
Home-made vinaigrette
Spruce up your diet with springtime salads that pack a protein and nutrient punch. Added protein can benefit our bodies in various ways, helping to build muscle and boosting our metabolism. 36 Dis-Chem Living Fit
This macronutrient is also more satiating, which is ideal when combined with a light and healthful salad. And we could all do with more fresh, raw living food in our diets. Not only is it extremely healthy, but it is also quick and convenient to toss together a light and tasty salad for lunch or dinner.
Extra virgin olive oil Balsamic vinegar Pinch of Himalayan rock salt and ground black pepper to taste
Method Grill the chicken breast until cooked through. Set aside to cool. Stir together all the vinaigrette ingredients and set aside. Combine the leafy greens and other ingredients together in a bowl. Slice or chop the grilled chicken and toss into the salad. Drizzle dressing on top and serve.
LOSE MORE WEIGHT WITH
KETO THE WEIGHT LOSS REVOLUTION TAKING THE WORLD BY STORM
BURN FAT INSTEAD OF CARBS FOR ENERGY & RAPIDLY INCREASE THE AMOUNT OF FAT YOU BURN TO LOSE MORE WEIGHT.
ACTIVATE KETOSIS:
1 FAT BURN CAPSULES
Burn stubborn fat. Kick-start your day by increasing your metabolic rate to activate fat-burning & elevate feelgood energy while decreasing appetite with key thermogenic ingredients TeaCrine®, Paradoxine® & Caffeine.
MAXIMIZE KETOSIS:
FUEL KETOSIS:
2 BHB SALTS
A breakthrough ketone energy supplement to fuel your muscles & brain, whilst on a low-carb diet. It activates Ketosis faster & reduces appetite. Your vital stamina & energy source that replaces energy from carbs & sugars (glycogen).
Available soon online at usn.co.za and Dis-Chem stores.
USN.CO.ZA
3 MCT OIL
This healthy fat fills you up and provides sustainable energy. MCT creates ketones which in turn increases your metabolic rate to help burn body-fat for energy.
USN SA
@USNSA
@USNSA
GRILLED SALMON SALAD
LIFESTYLE RECIPES
Ingredients
250g salmon fillet Olive oil 2 spring onions, chopped 1 cup baby tomatoes 1 tbsp capers 90g feta cheese, crumbled 2 cups assorted leafy greens, chopped (your choice of spinach, kale &/or romaine lettuce) Pinch of Himalayan rock salt and ground black pepper to taste ½ cup walnuts, chopped 2 tbsp of home-made dressing
Method Grill or fry the salmon as per your preference. Set aside to cool. Mix all salad ingredients together in a bowl. Add in the dressing. Stir in the onions and capers. Slice the salmon into strips or keep whole and place on top of the salad. Home-made salad dressing
Lemon juice Lemon zest Olive oil Dijon mustard Honey Garlic Mixed herbs Salt and pepper
Method Combine all ingredients in a blender. Blend until well combined and a slightly thick and opaque dressing is achieved. Add salt and pepper to taste. LF
Skill up on salads:
Combine two base greens for diversity in texture and taste. This will also bulk up your salad to leave you feeling full and satisfied.
Month-end budget buster:
If the price of fresh salmon is too much for your budget, a tin of tuna in brine makes a great substitute! 38 Dis-Chem Living Fit
SHOP FOR FITNESS TECH ONLINE
DID YOU KNOW: continuous heart rate tracking can provide numerous insights into our physical and mental wellbeing.
TECH TRENDS
LET ACTIVITY TRACKERS REVEAL YOUR STATE OF HEALTH W
hile wearable technology has advanced beyond the wrist-based activity tracker, these devices remain an efficient, convenient and costeffective means to track your fitness.
40 Dis-Chem Living Fit
And through the continued development and evolution of these devices, they now also offer users access to a broad range of biometrics, including total active minutes, continuous heart-rate tracking, total steps, distance, calories burnt and sleep.
GROWING ECOSYSTEM
While these insights are extremely useful to track, measure and improve the impact that exercise has on our fitness and physique, these devices and the evolving ecosystem of other peripheral devices such as smart scales, track invaluable metrics about our general health. These devices integrate with companion apps on smartphones or web platforms to feed data into back-end systems which, thanks to technological advances in the form of big data analytics and intelligent algorithms, deliver meaningful and informative insights via user-friendly mobile interfaces and online dashboards. Studies in behavioural science and economics suggest a strong correlation exists between access to this type of data and healthy behaviour changes because people become aware of patterns around diet, exercise, sleep and stress, and can use this information to make beneficial lifestyle changes or implement new habits or actions to improve their health.
GET TRACKING!
For example, at the most basic level, activity trackers reveal how active we are outside of our scheduled gym or training sessions. This is important in the context of our predominantly sedentary lifestyles. It is often said that sitting is the new smoking due to the deleterious impact that inactivity has on our health and wellbeing. This should be a major concern because we generally spend most of our day either sitting in cars or in front of screens.
Most modern activity trackers will notify you with a vibration or alarm (or both) when you’ve been inactive for too long. There are clear links between inactivity and a host of chronic diseases, including metabolic conditions like diabetes and obesity; cardiovascular disease in the form of heart attacks and stroke; and heightened cancer risk. As such, knowing when and how much to move is important. Most devices will prompt users to accumulate 10,000 steps a day on average. While the relevance and validity of this target are debatable, every bit of extra activity we do outside of scheduled exercise is beneficial to our health, both from a cardiovascular and a weight perspective.
This happens due to nonexercise activity thermogenesis or NEAT, which refers to the calories (energy) you burn simply living your life. NEAT accounts for energy expenditure during nonexerciserelated movement throughout the day. This could include pacing when talking on your phone, climbing stairs or walking around the office when your activity tracker tells you to “move!”. Revving up NEAT with basic daily activities might not sound like much, but cumulatively it all adds up and can complement the measures you already implement to lose weight, shed unwanted fat and improve your health.
SCIENTIFIC EVIDENCE PROVES THAT NON-EXERCISE ACTIVITIES CAN BURN AN
EXTRA 1,500 TO 2,400
CALORIES A DAY.
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*Pricing valid until 20 October 2019. While stocks last.
R249995 SAVE R600
FITBIT VERSA LITE An all-day health and fitness companion that lasts long and uses personalised insights, music & more to help you reach your goals.
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FITBIT CHARGE 3 Track steps, distance, calories burned, floors climbed, active minutes & hourly activity. Lifestyle 41
ENHANCE YOUR SLEEP
YOUR RESTING HEART RATE (RHR), WHICH IS BEST MEASURED FIRST THING IN THE MORNING AS SOON AS YOU WAKE UP, IS A GOOD INDICATOR OF YOUR GENERAL HEALTH.
42 Dis-Chem Living Fit
We also know that we should get at least eight hours of sleep a night, but beneficial shut-eye is about more than just quantity. We also need sufficient quality sleep to rejuvenate and restore our body and mind. But when you feel tired or lethargic after a full night’s sleep, how can you pinpoint any potential problems? Well, an activity tracker that measures your movement during the night can quantify your sleep quality by highlighting the number of hours you spent in a deep sleep state and how long you spent in light sleep. Too little time spent in deep or REM sleep, or waking at the wrong point in your sleep cycle, can leave you feeling tired, even if you got your full eight hours during the night. Insufficient or chronic poor quality sleep has also been directly linked to a host of health-related issues, including weight gain, a compromised immune response and hormonal disruption in the form of insulin resistance, elevated cortisol levels and decreased leptin levels, which stifles various metabolic processes and increases cravings. It is, therefore, vital to know if you’re getting the minimum recommended amount of sleep and if your sleep quality is beneficial
to your health. Armed with this information, you can then take proactive steps to get more beneficial shut-eye.
THE BENEFIT OF HEART RATE READINGS
Lastly, continuous heartrate monitoring also creates opportunities to gain a deeper understanding of what’s going on with your body. By learning to interpret the data that your device sends to its companion app, you can not only track how your fitness is improving or how well you’ve recovered, but you can also pre-empt illness and overtraining, and you could even determine if you or your partner is pregnant... Your resting heart rate (RHR), which is best measured first thing in the morning as soon as you wake up (which your activity tracker does automatically), is a good indicator of your general health, along with your current fitness level and recovery status. After establishing a baseline over a few days or weeks, you can start to pick up trends that may offer an early indication of an infection or pregnancy because a sustained elevated RHR is strongly correlated with these conditions. A chronically elevated RHR is also a key indicator of cardiovascular diseases like atherosclerosis (hardening of the arteries) and other risk factors such as hypertension or diabetes. It could also indicate emotional conditions such as anxiety or stress. Armed with these insights, you can use the information to proactively manage your health or take preventative steps to ensure acute conditions don’t progress to more serious chronic illnesses. In this way, activity trackers take all the hassle out of monitoring your health and allow you to really start “listening” to your body. LF
THE SHAPE OF THINGS TO COME IS WHEN EVERY SINGLE DAY CAN BE AN ALMOND & COLLAGEN BUTTER ON A SPOON DAY
INTRODUCING A DELICIOUS, HEALTHY & NUTRITIOUS RANGE OF FOODS & TREATS TO FIT YOUR LIFESTYLE.
TREAT YOURSELF TO HEALTH
SUPASHAPESA
lifestyle
FILL UP ON FIBRE...
Delicious and convenient ways to boost your dietary fibre intake and enjoy the health benefits
CREAMY APPLE OATS ½ CUP OATS 250ML BOILING WATER 1 CUP LOW-FAT OR SKIMMED MILK 2 TBSP APPLE PUREE 1 TSP HONEY 1½ SCOOPS GLUCACHOL-22™ ORIGINAL
FIBRE
MAKE IT:
Warm the milk Add milk, boiling water and oats together in bowl. The amount of milk will depend on how thick you prefer the oats. Microwave for 2 minutes or until cooked, stirring often Add apple puree and GlucaChol-22™ to cooked oats and stir well. Drizzle with honey and enjoy!
PER SERVING:
Nutritional information: Energy 1110kJ Total fat 4.8g Protein 11.9g Total carbs 44.0g Fibre 11.8g
266
CALORIES
DID YOU KNOW: Blood sugar levels rise after eating a meal and drop shorty thereafter. GlucaChol-22™ with oat beta-glucan regulates this rise and fall to avoid sudden fluctuations in blood sugar (glucose) levels. 44 Dis-Chem Living Fit
Eating right is about more than just your waistline. Your diet is also essential for optimal health. There are numerous potent ingredients that deliver outsized health benefits, like oat beta-glucan. This soluble dietary fibre is the active ingredient in oats that may reduce the risk of coronary heart disease by reducing blood cholesterol levels. It is also scientifically proven to help control blood sugar levels and promotes gut health.
Advertorial
PANCAKES 1 EGG 5ML MACADAMIA OIL 1.25ML VINEGAR 185ML CAKE FLOUR 1.25ML SALT 60ML GLUCACHOL-22™, PRESSED DOWN 250ML FAT-FREE OR LOW-FAT MILK 5ML BAKING POWDER MAKE IT:
Beat together the egg, oil and vinegar, using an electric beater. In a separate bowl, sift the flour and salt and add the GlucaChol-22™. Lift up a few times with a spoon to incorporate air. Add the dry ingredients in three lots to the egg and oil mix, alternating with the milk. Beat after each addition, but not longer than 1 minute at a time. Lastly add the baking powder and stir in gently. Allow to stand for a while. Stir in a little milk if the batter is too thick. “Fake fry” in a small to medium non-stick frying pan. Serve with your choice of savoury or sweet filling.
PER PANCAKE: Nutritional information: Energy 447kJ Total fat 2g Protein 5g Total carbs 16g Fibre 2g
106
CALORIES
Makes 6 pancakes
Adapted from “Eating for Sustained Energy 2” by Gabi Steenkamp and Liesbet Delport Tafelberg, 2004
Lifestyle 45
lifestyle
FILL UP ON FIBRE...
Delicious and convenient ways to boost your dietary fibre intake and enjoy the health benefits
STRAWBERRY NUT SMOOTHIE 4 MEDIUM STRAWBERRIES 175ML PLAIN YOGHURT ½ BANANA 10 ALMONDS 2 SCOOPS STRAWBERRY GLUCACHOL-22™ 1 TSP NUT BUTTER
MAKE IT:
Combine all ingredients and blend until smooth. Pour in glass and enjoy as a healthy snack!
PER SMOOTHIE: Nutritional information: Energy 1415kJ Total fat 13.8g Protein 17.3g Total carbs 36.9g Fibre 10g
338
CALORIES
GLUCACHOL-22™ WITH OAT BETAGLUCAN IS SUITABLE FOR THE ENTIRE FAMILY and for health-conscious people who want to positively influence their blood cholesterol levels, blood sugar levels and promote a healthy gut.
TRY THIS: For a low-calorie version that still offers all the high-fibre benefits, whip 2 scoops of chocolate GlucaChol-22™ into a cup of plain yoghurt to create a delicious faux chocolate mousse snack! LF 46 Dis-Chem Living Fit
CHOCOLATE BOMB SMOOTHIE 1 BANANA 1 CUP ALMOND MILK 2 SCOOPS CHOCOLATE GLUCACHOL-22™ 6 WHOLE ALMONDS ½ TSP CHIA SEEDS WATER AND ICE MAKE IT:
Combine all ingredients and blend until smooth Pour in glass and enjoy! Smoothie will thicken if left to stand. PER SMOOTHIE: Nutritional information: Energy 1086kJ Total fat 9.9g Protein 8.7g Total carbs 35.1g Fibre 13.3g
260
CALORIES
lifestyle
LIFESTYLE RECIPES
SMOOTHIE BOWLS...
Drinking your smoothie is so last season! Healthful, tasty smoothie bowls are the latest on-trend way to get your daily dose of nutrient-packed goodness and some extra protein.
+
+
+
KIWI & BANANA POWER GREEN
CHOCOLATE NUT BUTTER
1 FROZEN BANANA ¼ CUP FROZEN MANGO CHUNKS 1 KIWI ½ GREEN APPLE 1 TBSP CHIA SEEDS 2 CUPS FRESH BABY SPINACH ½ AVOCADO ½ CUP UNSWEETENED ALMOND MILK 1 TSP SPIRULINA POWDER 1 TSP MORINGA POWDER
2 LARGE FROZEN BANANAS 2 SCOOPS CHOCOLATE WHEY PROTEIN POWDER 1 TBSP NATURAL NUT BUTTER 2 TBSP COCOA POWDER ½ TSP VANILLA EXTRACT 1 CUP UNSWEETENED ALMOND MILK 3-4 ICE CUBES
TOP IT OFF WITH:
Sliced banana and kiwi 1 tbsp sesame seeds
50 Dis-Chem Living Fit
More than a snack When smoothies are made slightly thicker and served in a bowl, they become a complete meal, especially with the simple addition of a few healthful ingredients to add taste and texture. Your options are endless!
To create a thick, dense smoothie bowl use dairy, coconut or almond milks. Greek yoghurt is another way to add some bulk to leave you feeling satiated and satisfied. Another easy way to add bulk without calories is to use ice.
TOP IT OFF WITH:
Banana slices 1 tbsp cacao nibs Handful of chopped nuts Shaved coconut
DID YOU KNOW: Cacao powder contains more than 300 different chemical compounds, including highly beneficial polyphenols known as flavonoids.
SOUL FOOD BLEND IT SPLENDID
It’s really easy to whip up your favourite smoothie bowl recipe:
1 Add all ingredients together and blend in a high-speed blender until you achieve the desired consistency using the tips above. 2 Pour the mixture into a bowl and dress with the toppings as indicated in the recipes. 3 Don’t forget to savour every mouthful.
Lifestyle 51
lifestyle
LIFESTYLE RECIPES
COCONUT KIWI DAIRY DELIGHT
DID YOU KNOW: Coconuts contain healthy saturated fatty acids that have been shown to help lower cholesterol and lower blood pressure.
52 Dis-Chem Living Fit
1 BANANA, FROZEN ½ CUP COCONUT MILK ½ CUP GREEK YOGHURT 1 CUP WHITE COCONUT FLESH 2 TBSP CHIA SEEDS ¾ CUP ICE TOP IT OFF WITH:
Blueberries 1 tbsp almonds Kiwi slices ½ green apple, diced
SMOOTHIE BOWLS +
+
Rolled oats are a healthier alternative to processed instant oats as they have a lower GI and are also more nutrient dense, containing thiamine, iron, dietary fibre and the antioxidant avenanthramides.
RED BERRY SMOOTHIE
BANANA NUT WHIRL
TRIPLE BERRY DAIRY BLAST
1 BANANA, FROZEN 1 CUP ALMOND MILK 1 TBSP GREEK YOGHURT 1 SCOOP STRAWBERRY WHEY PROTEIN ½ CUP STRAWBERRIES, FROZEN ½ CUP RASPBERRIES, FROZEN 1 TBSP CASHEW NUT BUTTER 1 TBSP CINNAMON
2 BANANAS, FROZEN 1 CUP ALMOND MILK 2 SCOOPS VANILLA WHEY POWDER ¼ CUP ROLLED OATS 2 TBSP NATURAL PEANUT BUTTER ¼ TSP VANILLA EXTRACT
1 BANANA, FROZEN ¼ CUP FROZEN BLUEBERRIES ¼ CUP FROZEN STRAWBERRIES ¼ CUP FROZEN RASPBERRIES ½ CUP UNSWEETENED ALMOND MILK ½ CUP GREEK YOGHURT 1 CUP ICE
TOP IT OFF WITH:
TOP IT OFF WITH:
Banana slices 1 tbsp almonds, sliced 1 tbsp cacao nibs 1 tbsp chia seeds
TOP IT OFF WITH:
½ cup fresh blueberries ½ banana, sliced 1 tbsp desiccated coconut
DID YOU KNOW: Almond milk has a creamy texture, which makes it ideal for smoothie bowls. It also has a pleasant nutty flavour. Almond milk is naturally rich in several vitamins and minerals, including vitamin E, thiamin, riboflavin and magnesium.
2-3 strawberries, sliced 1 tbsp chia seeds 1 tbsp walnuts, sliced DID YOU KNOW: Blueberries add an additional antioxidant punch as they’re rich in anthocyanin, a flavonoid with potent antioxidant properties. LF LF RECOMMENDS
Lifestyle Food Lifestyle Food Ultimate 4 Seed Macadamia Mix Butter
Lifestyle Food Honey
Lifestyle 53
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Q&A
ASK THE PROS
Sourcing fresh foods is always best. These foods can be more nutritious than commercially available frozen foods because when food is picked, the enzymes start to denature. Freezing slows down this process, but doesn’t stop it. It is this nutrient density that earns many of these seasonal foods their ‘superfood’ title.
Natural, unadulterated foods grown in rich soils that haven’t been depleted of their nutrients are packed full of important vitamins and minerals.
What are the best spring superfoods? Sandra via Facebook
These natural foods also contain fibre and enzymes, all of which give us the energy and vitality needed to improve our health, and enhance our performance and our physiques. Natural, seasonal whole foods also contain micronutrients and other compounds like antioxidants, which our bodies need to create and maintain balance and optimal function.
S
pring is a wonderful time for every health-conscious eater because of the abundance of fresh, seasonal foods that become available at our local greengrocers and organic food stores. While advances in modern farming and food preservation techniques mean that we can find certain ‘fresh’ foods in supermarkets all year round, albeit at a premium, it’s advisable to eat seasonal fruits and vegetables if optimal health and vitality is your aim.
Why ‘out-of-season’ is out Out-of-season produce generally comes from regions that are ‘in season’. That means they’re transported over long distances and it takes time to reach their destination, which degrades the nutritional content of this ‘fresh’ food. These foods are also generally gassed, irradiated (blasted with radiation to kill germs) and preserved in wax to extend shelf life, or they’ve been artificially grown and ripened, which all reduce the nutritional value of the food.
Why ‘in season’ is in
“Eating foods that are ‘in season’ is ideal because it means they’ve ripened naturally,” explains Antonia De Luca, a raw food chef and the founder of raw and organic food cafe Leafy Greens in Johannesburg. 62 Dis-Chem Living Fit
PRO TIP
It is also beneficial to eat certain fruits and vegetables in their raw state as often as possible because they have the highest vitamin and mineral contents.
Eating seasonal food is better because: 1 It tastes richer and is more flavoursome because it is naturally ripened. 2 In-season, locally-grown produce is more nutrient dense and, therefore, healthier for you. 3 These food items will be brighter and more vibrant in colour, making for more appetising meals. 4 It can be cheaper due to abundant supply and the associated reduction in harvesting and distribution costs. 5 It can reduce the environmental impact of modern farming and food management processes. 6 It ensures you get a broader variety of foods in your diet.
Seasonal eating guidelines
When eating seasonally, it is best to buy food as close to its natural source as possible.
“This is generally termed farm-to-table dining. If you don’t have access to local farmers’ markets, start a small garden or grow some sprouts on your windowsill. Add these fresh ingredients to your daily meals to boost the nutrient density of your diet,” adds Antonia.
It is also beneficial to eat certain fruits and vegetables in their raw state as often as possible because they have the highest vitamin and mineral contents. Cooking certain vegetables can make the vitamins more bioavailable, which makes it easier for our bodies to use. However, eating raw foods more often ensures that our bodies get more of the living material they contain because cooking, especially on high heat, can destroy enzymes and phytonutrients, removing a great deal of its nutritional value. LF
Use this list of seasonal foods to add to your shopping list this spring: FRUITS:
Apples, apricots, avocados, bananas, blackberries, Cape gooseberries, cherries, coconuts, dates, grapefruit, guavas, kiwi fruit, lemons, limes, melons, mulberries, naartjies, nectarines, oranges, pawpaw or papaya, peaches, pears, pineapples, plums, raspberries, spanspek, strawberries, sweet melon, tomatoes and watermelon.
VEGETABLES:
Artichokes, asparagus, baby marrows, beetroot, broad and green beans, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, corn, cucumber, eggplant, kale, leeks, lettuce, mielies, parsnips, peas, potato, pumpkin, radishes, red onions, rhubarb, Swiss chard, spring onions, turnips, watercress and zucchini. *available between September and November Lifestyle 63
lifestyle
MAKING SENSE OF
macros UNDERSTANDING MACRONUTRIENTS
64 Dis-Chem Living Fit
A ‘balanced’ diet often tends to conflict with the dietary advice we’re given through the media, friends or even health and fitness experts.
INDIVIDUAL DIFFERENCE
Given the amount of contradictory advice out there, it’s understandable that so many people are confused about the best approach to healthful eating. The major issue is that not everyone responds in the same way to specific macronutrient ratios, meal timing or even meal composition. The various macronutrients also contain different vitamin, mineral and fibre contents, which is another reason to ensure a variety and suitable spread of food options. And you should never eliminate an entire food group from your diet as you’re merely depriving your body of necessary nutrients.
macronutrients:
Macronutrients comprise the three major food groups:
LOW-CARB VS HIGH-CARB
Take, for instance, conventional dietary guidelines released by the Institute of Medicine’s Food and Nutrition Board, which advocate a diet comprised of 45-65% carbohydrates, 20-35% fat and 10-35% protein as acceptable macronutrient distribution ranges (AMDR). That’s a wide range and if you adhere to the upper and lower limits, it can hardly be considered balanced. Further complicating the debate has been the rise in popularity of low-carb, high-fat (LCHF) diets, which generally advise a macronutrient ratio of 60-75% of calories from fat, 15-30% of protein and just 5-10% from carbs.
WHAT IT MEANS
PROTEINS, FATS AND CARBOHYDRATES. These are needed in large amounts in our diets as they serve as our main energy source in the form of calories, and each have their own specific roles and functions in the body.
CARBOHYDRATES Carbohydrates have been villainised in recent years as many people believe that this macronutrient is the main contributor to the obesity epidemic. While there is some truth to the idea that modern dietary guidelines and common food manufacturing has led to a general overconsumption of all forms of carbohydrates, particularly sugar, painting all carbohydrates with the same brush is a mistake. Ashley Butler, Dis-Chem’s National Nutrition and Wellness Expert, explains that carbohydrates are comprised of three things, namely starches, sugars and fibre.
“Carbohydrates can cause weight gain when someone consumes the wrong carbohydrate-containing foods, or too many of these foods. As you may already know, sugar is a massive contributing factor to the global obesity epidemic and we should always be
aware of how much sugar we consume and how often, remembering that some sugars are not as easily recognised in some foods.” Someone who is overweight or obese and suffers from some degree of insulin resistance – the hormone responsible for regulating blood glucose levels – will also be more likely to gain weight on a higher carbs are carb diet. made up of Conversely, 3 things: someone STARCH who is highly insulin SUGARS sensitive will FIBRE be able to eat a higher proportion of carbohydrates in their diet without adverse effects, provided they stick to the right food types. “It is advisable in all cases to rather choose carbohydrates that have a low Glycaemic Index (GI) whenever possible, in place Lifestyle 65
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PROTEINS
The body requires a significant amount of protein because this macronutrient is needed to develop, repair and maintain muscle, particularly following exercise. After eating a meal that contains protein, the body breaks it down into its constituent blocks, known as amino acids, which are then used in the repair process. The human body needs 21 amino acids, of which nine are considered essential as they cannot be made by the human body and must, therefore, come from our diet. Proteins that contain all nine essential amino acids are considered complete proteins and tend to come from animal sources. Proteins that do not 66 Dis-Chem Living Fit
Sweet potato Oat bran/rolled oats Wholewheat bread Wholewheat pasta Brown rice
MACROS
of high GI carbs,” adds Ashley. The index ranks foods that contain carbohydrates on a scale from 0 to 100 according to the effect they have on blood sugar (glucose) levels after eating. “High GI carbs are rapidly digested, absorbed and metabolised and, therefore, result in a blood sugar (glucose) spike. Blood sugar levels tend to drop following this spike, which can leave you feeling fatigued and you may also experience cravings. Low GI carbohydrates, on the other hand, produce smaller fluctuations in your blood glucose and, therefore, require less insulin to deal with the rise in glucose levels as the carbs are digested, absorbed and metabolised much slower. The healthier choice is, therefore, to choose low GI foods whenever possible.”
EXAMPLES OF LOW GI FOODS:
EXAMPLES OF HIGH GI FOODS: Potatoes White bread White rice White pasta Cakes/pastries/ doughnuts/biscuits Most commerciallyproduced cereals Most sodas/energy drinks
EXAMPLES OF LEAN PROTEIN: Chicken breast Game meat Lean cuts of red meat and mince Ostrich
contain all nine essential amino acids are considered ‘incomplete’ proteins, and tend to come from plant sources.
FATS Despite what you may have read or heard in the past, fats are also a crucial element in a healthy diet. While fats have been vilified for their energy density and many still believe them to be the main cause of weight gain and various lifestyle diseases, there is growing evidence to suggest that when the right types are consumed in the correct quantities, fat is not detrimental to your waistline or your health. In fact, growing evidence suggests that fats can improve your health as they fulfill many important biological functions in relation to normal human growth and development. It pays to know your fats to identify the beneficial from the detrimental. The majority of your fat intake should come from natural sources of unsaturated (monounsaturated and polyunsaturated) and saturated fats. Unsaturated fats: Found predominantly in plant oils, nuts and certain foods such as avocado. Saturated fats: Generally found in animal products such as dairy and meat. Trans fats are the most harmful fats. They are manufactured industrially from vegetable fats and are generally found in processed and convenience foods. While made from natural sources, their link to ill-health stems from their abnormal omega-3 to omega-6 ratios, which have been linked to systemic inflammation that can damage arteries and cause hormonal imbalances, especially when they denature through exposure to high heat during the cooking process.
OPTIMUM NUTRITION MULTIVITAMIN OF THE YEAR
2017
OPTIMUM NUTRITION PROTEIN POWDER OF THE YEAR
2018
OPTIMUM NUTRITION BRAND OF THE YEAR
2017
INTERNATIONALLY VOTED SUPPLEMENT OF THE YEAR & BEST OVERALL PROTEIN POWDER OF THE YEAR 14 YEARS IN A ROW
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MEETING ENERGY DEMANDS The energy derived from these three macronutrient groups is delivered in the form of calories. The amount of calories available from each macronutrient differs: 1G CARBOHYDRATE = 4 CALORIES 1G PROTEIN = 4 CALORIES 1G FAT = 9 CALORIES
CALCULATING YOUR INTAKE A common approach to achieve a more balanced diet suggests a 40:30:30 carb-protein-fat ratio. This, of course, relates to an otherwise healthy individual who aims to follow a balanced diet. It is also worth highlighting that modern dietary guidelines recommend that only 10% of total fat should come from natural saturated sources. Athletes may also require more protein and/or carbs, depending on their specific sport or activity, while overweight individuals or those who suffer from insulin resistance may require a lower carb intake.
A TYPICAL CARB-PROTEIN-FAT MACRONUTRIENT RATIO OF AN ENDURANCE ATHLETE IS 60:30:10. A TYPICAL CARBPROTEIN-FAT MACRONUTRIENT RATIO FOR SOMEONE FOLLOWING A KETOGENIC DIET FOR HEALTH REASONS IS 80:15:5
In general, though, you should use these percentages as a guideline, and rather determine your specific daily macronutrient requirements in relation to your body weight.
A FINAL WORD Ultimately, the best approach is to get an individualised diet plan from a qualified professional to align with your specific goals and your current health status and genetic predisposition. However, in the context of balanced eating, you should always give special consideration to the source and quality of your macronutrients, regardless of the ratio you adopt. LF 68 Dis-Chem Living Fit
Fats are more calorie dense than carbs and proteins. That’s why it’s critical to ensure that the calories you derive from each macronutrient group are calculated correctly and remain within the daily requirements of your specified ratio.
THE RECOMMENDED DAILY INTAKE IS:
PROTEIN
Health-conscious: 0.7-0.9g of protein per kilogram per day. Athletes or highly active individuals: 1.2-1.7g of protein/ kg/day (research has shown beneficial results from intakes as high as 3g/ kg/day during heavy training blocks).
CARBS
Health-conscious: 2-4g of carbs per kilogram per day. Athletes or highly active individuals: 5-10g of carbs/kg/day (depending on your specific macronutrient ratio)
FATS
Health-conscious: 0.5-1.5g of fat per kilogram per day. Athletes or highly active individuals: 5-10g of carbs/kg/day (this can vary greatly depending on your specific macronutrient ratios and be as high as 9g/kg/day for those following the Banting diet, for example.)
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“It’s also okay to take some ‘me time’ as a new mom to work on yourself... Just be patient and allow yourself to enjoy the good things”
FROM JUNK FOODIE TO FITNESS JUNKIE
Evox 100% Whey Protein Advanced: “A great snack option.”
IZEE_FITNESSJUNKIE
Evox Toning and Slimming range: “I use various products for weight control and fat loss.”
Evox Ultra-Pure L-Glutamine: “It’s how I optimise my recovery.” 70 Dis-Chem Living Fit
Photo credit: Sfundo Majozi Iok_majozi
ZINHLE “ZEE” MASANGO
ZEE’S SUPPLEMENT STACK:
The Journey
Pregnancy is a wondrous time for expectant mothers as they nurture a new life, but the physical changes can also feel daunting, especially when it’s your first pregnancy. Zinhle ‘Zee’ Masango fell pregnant when she was just 21 years old. “At the time I was working at a bank, but was still studying, so the pregnancy put a mental and physical strain on me,” recalls Zee. She also grappled with the anxiety of motherhood. “I was plagued with doubt, wondering whether I’d be a good mother.” Thankfully, Zee had support from her child’s father and their families, which made it easier.
A late bloomer
She also took the first two trimesters in her stride, hardly picking up any weight.
“Before I fell pregnant I weighed just 55kg. However, the night before I gave birth I weighed a whopping 87kg.”
Zee had been a chronic dieter, so she used her pregnancy as an excuse to binge on all the foods she loved. “That definitely contributed to my third trimester weight gain.” But Zee wasn’t too stressed because she thought that once baby arrived, her body would bounce back to her pre-pregnancy weight. “I had a C-section on 25 December 2013 and when I woke up the following day, I thought I’d find my normal flat tummy. Boy, was I wrong!” The fact that she had a C-section also meant her recovery took longer. It was a difficult period for Zee, who felt extremely insecure about her postpartum weight. “I was 21 years old and all my friends were still tiny and cute, whereas I felt like this humungous hippo. I wasn’t happy with what I saw in the mirror.”
Peer pressure
Determined to regain her prepregnancy body, Zee became obsessed with losing weight to look like her peers. After some research on postpartum exercise and diets, Zee formulated a weight-loss plan. “I began with some low-intensity walking and built up to slow jogs and some abdominal exercises. I was still breastfeeding, so I couldn’t drastically reduce my calories.” Zee eventually got back into the gym and started weight training again and hired a personal trainer to achieve better results. “We combined morning cardio and weight lifting, training a different muscle group every evening.”
Boosting her efforts
When Zee stopped breastfeeding, she incorporated supplements such as a thermogenic fat burner and CLA to accelerate weight and fat loss, and whey protein and BCAAs to aid recovery.
“I also followed a lowcarb, ketogenic diet, which consisted of lean white protein like fish and chicken breasts and healthy fats like avocado, almonds and eggs.”
This change had a drastic effect on Zee’s weight. “I quickly lost 5kg but realised that I wasn’t eating enough. My BMI actually indicated that I was underweight. That’s when I reintroduced complex carbs like brown rice, sweet potato and rolled oats into my diet to achieve a better macronutrient balance.” This more holistic approach gave Zee more energy and she soon felt stronger. “This meant I could lift heavier weights, which had a pronounced effect on my physique.”
Overcoming challenges She still faced numerous challenges, though. “Juggling everything as a mom, meeting all work and school commitments and still finding time to train was and still is a challenge.” However, successfully completing her transformation has taught Zee what it takes to be a strong woman and a strong mother, both mentally and physically. “Motherhood gives me purpose. I understand that I’m capable of taking care of others and myself. I just need to prioritise and follow through on my goals.” Zee adds that she also learned that a woman’s body will change during a pregnancy and that it’s okay. “It’s also okay to take some ‘me time’ as a new mom to work on yourself and improve your self-confidence. Just be patient and allow yourself to enjoy the good things about being a new mother, rather than obsessing about how you look.” Importantly, the process created healthy habits in her life that set a good example for Zee’s son. “He trains with me sometimes and loves flexing his little muscles. His involvement allows me to educate him about health and a positive body image.” Six years after giving birth, Zee continues to live a fit lifestyle by entering fitness competitions. “I placed second at the PCA South African Championships and graced a magazine cover. I’ve turned
this journey into a lifestyle, rather than looking at it as a diet, which has made all the difference.” LF
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25-27 OCTOBER
WHAT TO EXPECT MIFITNESS GAMES
WHAT’S ON AT FIBO GLOBAL FITNESS AFRICA 2019
P
repare to be moved again this October when FIBO Global Fitness Africa 2019, presented by Dis-Chem Pharmacies, returns to Johannesburg. Africa’s leading fitness, health and wellness festival takes place from the 25-27 October 2019 at the Ticketpro Dome.
The festival will host a jam-packed program over 72 Dis-Chem Living Fit
three days that brings together the latest fitness, health and wellness trends, products, events and experiences, including free workout classes, inspirational talks and cooking demonstrations. It promises to be a fun-filled health, fitness and exercise experience that will leave you feeling inspired and motivated.
“We’re building on the success of FIBO Africa 2018 and are significantly raising the bar to make this year’s festival even bigger and better,” says FIBO Global Fitness Africa General Manager Martin Hiller.
A three-day team format fitness competition for both elite and rookie athletes. Teams are made up of two males and one female. The workouts are tough, but at the same time uncomplicated. The MiFitness Games will also showcase the latest equipment available in the fitness industry.
BOS FITZEN STUDIO Dedicated to staying fit the calm way. You will be able to relax and unwind during meditation classes, yoga and restorative dance.
THE SELF LOVE MOVEMENT A VIP wellness experience exclusive to FIBO Global Fitness Africa. Unleash your inner magic with a curated journey as you are treated to a day of health and wellness.
FIBO AFRICA CEO BOOTCAMP POWERED BY MATRIX FITNESS This event challenges CEOs and their staff to take part in various fitness challenges to raise R91,900 for Hot Cares. 24 teams, consisting of four members, will take part in the bootcamp to find the fittest CEO and company. The teams will participate in three events: 1. The Dis-Chem Trolley Dash 2. MX4 Challenge 3. MOVE Studio Challenge Teams will be awarded points per event and the team with the most points will win the CEO Challenge. The grand prize is R91,900 worth of on-air advertising on HOT FM and Matrix will set up a corporate gym for three months at your office.
THE BODY BEAUTIFUL SHOW This variety performance makes a comeback at FIBO Africa and brings together the best of the industry in fitness modelling, dance and entertainment. The event includes a host of well-known fitness celebrities.
NOT TO BE MISSED ATTRACTIONS Visit the BOS FitZen Studio to relax and unwind, hear inspirational talks, participate in live cooking demonstrations and explore a jam-packed shopping village with the best handpicked brands in health, fitness and nutrition. Visitors also get a goody bag valued at R1,000.
FIBO FIT FORCE REVEAL FIBO partners dedicated trainers and nutritionists with everyday South Africans who have the desire to transform their bodies and minds. Follow their journeys and feel inspired.
FITKIDS ZONE This year’s kid’s zone will be bigger and better than ever before.
BOUNCE VIBE TRIBE Showcasing an insane display of what BOUNCE Inc is all about! An adrenaline rush for all ages, whether you are watching or participating.
FIBO AFRICA SUMMIT TRIBE Fitness professionals can attend two educational streams – one focusing on fitness facility management and the other for personal trainers. To provide real value to personal trainers this year, FIBO Africa will collaborate with FitPro as the Summit’s education partner, providing valuable input to the personal trainer track and offer CEC points.
DIS-CHEM VILLAGE
Offering over 288sqm of retail bliss with great show offers, bonus deals and expert fitness leaders to assist visitors, the village is the place to get the best advice, prices and hot deals.
FIND YOUR FIT IN FITNESS
“No matter the fitness level or experience of the individual if you are passionate about leading a healthy and active lifestyle then the FIBO Global Fitness Africa 2019 Festival is your opportunity to get your groove on and find your fit in fitness,” says Hiller.
TICKET INFORMATION: PRE-SALE TICKET DAY PASS: R120.00 PER PERSON WEEKEND PASS: R200.00 PER PERSON DOOR-SALE TICKET DAY PASS: R150.00 PER PERSON WEEKEND PASS: R250.00 PER PERSON
Find out more www.fibosa.co.za
FFIBOAfrica on IFIBO_Africa Get your tickets to FIBO Global Fitness Africa presented by Dis-Chem Pharmacies now at computicket.com and selected Dis-Chem Pharmacies.
Lifestyle 73
GYM
HOW DO YOU MEASURE UP? THE WORLD’S BEST (AND STRONGEST) PLAYERS WILL COMPETE IN THE RUGBY WORLD CUP IN JAPAN FROM 20 SEPTEMBER. THESE ARE THE GENERAL STRENGTH STANDARDS (EXPRESSED AS A PERCENTAGE OF BODY MASS) REQUIRED TO MAKE THE GRADE AS AN ELITE RUGBY PLAYER: SQUAT: 180% DEADLIFT: 225% MILITARY PRESS: 80% BENCH PRESS: 140% FARMER’S CARRY: 100% PER HAND FOR 20-30M
13 MINUTES
DID YOU KNOW?
A NEW STUDY BY RESEARCHERS AT THE UNIVERSITY OF CAMPINAS IN SÃO PAULO STATE, BRAZIL, FOUND THAT
WEIGHT TRAINING CAN REDUCE LIVER FAT AND IMPROVE BLOOD GLUCOSE LEVELS IN OBESE INDIVIDUALS AND DIABETICS.
*Research findings appeared in the Journal of Endocrinology.
THAT’S ALL YOU NEED TO BUILD STRENGTH, ACCORDING TO A STUDY PUBLISHED IN MEDICINE & SCIENCE IN SPORTS & EXERCISE. THE CATCH? YOU HAVE TO WORK MUSCLES “TO LIMP EXHAUSTION BY THE END OF EACH SET”, ACCORDING TO BRAD SCHOENFELD, DIRECTOR OF THE HUMAN PERFORMANCE LABORATORY AT LEHMAN COLLEGE AND THE STUDY’S LEAD AUTHOR.
GYM “DON’T WISH FOR A GOOD BODY, WORK FOR IT”
LF
in this section WORKOUT
Metcon workouts...76
EXPERT Q&A
Fix your squat form...90
FEATURE
CROSSFIT
PROFILE
Fat burner stacks...92
Tips to recover faster...98
WBFF Pro Wayne Coetzee...100
gym
METCON BODYWEIGHT | DUMBBELL | BARBELL
WORKOUT PHOTOS: SEAN LEVITT MODELS: DYLAN VAN HOUTEN / STEPHANIE STANDER
INTENSIFY YOUR TRAINING AND BOOST THE BURN TO ACCELERATE RESULTS! DO YOU WANT TO GET FITTER? BURN MORE CALORIES? GET STRONGER? AND LEANER? MAYBE YOU WANT TO ACHIEVE ALL THESE GOALS SIMULTANEOUSLY. WELL, THEN LOOK NO FURTHER THAN METABOLIC CONDITIONING OR ‘METCON’ TRAINING. There are few forms of exercise better suited to blast calories, incinerate fat, build muscle and strength, and enhance your fitness and endurance than these highintensity workouts.
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BURN FAT & BUILD MUSCLE
THE MULTIPLIER EFFECT
METCONS WORK BECAUSE THEY TARGET MULTIPLE MUSCLE GROUPS AND ENERGY SYSTEMS IN A SINGLE SESSION. These workouts generally entail alternating high-intensity intervals at an above-threshold effort that incorporate complex compound movements, with short recovery breaks in between. Using functional compound exercises such as squat variations or complex exercises that combine two or more movements together such as burpees, activate more muscles and burn more energy with every rep. As an added bonus, just about anyone can incorporate metcons into their routine. These workouts can be done using just your bodyweight or with weights to amplify the intensity.
BOOST THE BURN
DUE TO THE METABOLIC COST OF YOUR EFFORTS, YOUR BODY WILL CONTINUE TO EXPEND ENERGY AFTER
YOUR WORKOUT HAS ENDED TO RECOVER AND REPAIR MUSCLE AND REPLENISH YOUR SPENT ENERGY RESERVES. Commonly referred to as the ‘after-burn effect’, this postexercise rise in metabolic rate can last for up to 72 hours after a session, and is capable of burning hundreds of extra calories during this period, even when you’re at rest.
HEIGHTENED HORMONAL RESPONSE
Metcon training also releases beneficial hormones that are all extremely important in the anabolic (musclebuilding) process, and help the body burn more calories, many of which are derived from stored fat (provided your diet is on point).
FAST-TRACK FITNESS
Metcon training is one of the most effective ways to increase your fitness levels, and
the types of exercises normally incorporated are functional movements, which have a beneficial spin-off for both sporting performance and everyday life.
WORKOUT VERSATILITY
You can perform a metcon workout using various formats and structures, which keeps your training interesting and your body guessing to yield the best results.
MORE EFFECTIVE THAN CARDIO
Various studies show that interval-type metcon training resulted in a 10-fold increase in fat loss when compared to either aerobic exercise or weight training in isolation, The metcon and that metcon training training benefits are actually used up to 50% derived from more fat as fuel during the its ability to session. rev up your Including any of these metabolism, metcon workouts into both during your normal program each and after week is, therefore, an your session intelligent way to get the and deliver an sweat pouring and heart exponential physiological pumping, all in minimal effect time.
GETTING STARTED If you have a sufficient base-level of fitness and can competently complete the exercises and lifts required with good form then it’s time for your first metcon session.
1. Perform reps at a moderately fast tempo. 2. Lift as explosively as possible without sacrificing form. 3. Don’t rest for more than 15 seconds between sets or circuit stations. 4. Complete all the sets or stations, take a longer recovery break and do it again for a total of 3-5 times.
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WORKOUT 1
BODYWEIGHT TABATA METCON WHAT YOU NEED TO KNOW: •
Tabata training entails 20 seconds of ultraintense exercise, followed by 10 seconds of rest, repeated continuously for eight cycles, taking a total of four minutes to complete.
THE MOVES 1. Burpees 2. Jump lunges 3. Reach push-ups 4. Squats 5. Mountain climbers 6. Bridge marches
Tabata training can be done with a number of different exercises, but the best approach is to use functional bodyweight exercises that incorporate as many muscles in the movement as possible to get the most benefit.
THE STRUCTURE STEP 1, THE TABATA: For each exercise, perform 8 rounds of 20 seconds with all-out intensity, followed by 10 seconds of rest (total time 24 minutes). STEP 2: Rest 90 seconds between each exercise tabata. STEP 3: End the workout with the finisher.
Move #2:
Jump lunges Take a large step forward with your hands on your hips. Dip downwards into the lunge.
A
HOW TO: With an explosive movement, jump upwards. Switch your legs in mid air. Land with the opposite leg in front of you, in the lunge position. Repeat the move by continuously switching legs mid air. B
FORM TIP: Don’t let your knee extend over your toes in the deep lunge position.
Move #1:
Burpees
C
From a standing position, drop into a deep squat. Place your hands on the floor in front of you. HOW TO: Jump your feet back into an extended plank position, then jump your feet back up into the deep squat position, with your knees under your chest. Leap up as high as possible with your arms overhead. Land back into the deep squat position and repeat the sequence.
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A
B
Move #3:
boost the burn!
Reach push-ups
A
Drop into a push-up position, with your hands directly under your shoulders and legs extended. HOW TO: Keep your head down as your bend your elbows to lower yourself down. Descend until your chest is almost touching the ground. Pause, then press back up. Engage your core and lift one arm up and out in front of you to complete the rep. Repeat the sequence and lift the opposite arm in the subsequent rep. Continue in an alternating fashion.
B
FORM TIP: Do not lock out your elbows at the top of the push-up movement
C
Move #4:
Squats Stand with your feet shoulder-width apart. Bend your knees and drop your hips to descend into a deep squat. HOW TO: Pause briefly at the bottom, then press back up through your feet, straightening your legs and extending your hips as you do so. Return to the standing position before repeating.
A
B
DOWNLOAD THE WORKOUT HERE
In The Gym 79
Move #5:
Mountain climbers Drop into a extended push-up position with your body supported on your hands. HOW TO: Bring one leg up, bending your knee so that it rises up beneath you to chest level. As fast as possible, return your leg to the starting position and repeat with the other leg.
A
B
Move #6:
odyweight tabat
gym
Bridge march
Lie on your back, on a mat, with your feet flat and knees bent at 45 degrees. Push through your heels to lift your hips off the floor.
HOW TO: Hold the extended bridge position, then raise one leg, maintaining the knee in the bent position. Return your leg back down and repeat on the other side. Continue raising one leg after the other in a marching fashion, performing up to 15 reps on each side
A
B
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FINISHER ADD A FINISHER: •
FINISHER
High knees In a standing position, with your feet hipwidth apart under your hips, rapidly drive one knee up to waist height. HOW TO: Place it back down under your hips again, then immediately raise the other knee up in a rapid sprinting-like movement. Continue alternating legs for the duration of the ‘finisher’ interval.
A metcon ‘finisher’ is an intense, demanding exercise performed at the end of a workout to help boost your metabolism, stimulate additional adaptations, and fully deplete each muscle. Simply perform a single intense exercise at the end of your metcon session for 2-5 minutes.
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gym
WORKOUT 2
#1: DUMBBELL CIRCUITMoveMETCON
WHAT YOU NEED TO KNOW: •
A circuit consists of various stations where you perform a different exercise. Perform each exercise for a specific number of reps or amount of time, with minimal rest between stations. Take a short rest once an entire circuit has been completed, then repeat 3-4 times.
The AMRAP - as many reps as possible – circuit structure is a great way to keep your workout intensity high.
THE MOVES
THE STRUCTURE
1. King kongs 2. Dumbbell swings 3. Renegade rows 4. Two-arm overhead dumbbell squats 5. Reverse lunge dumbbell complex 6. Stiff-legged deadlift with dumbbell rows
STEP 1: Do as many reps as you can in 1 minute for each exercise. STEP 2: Move directly to the next station without resting. STEP 3: Complete all 6 stations to perform one circuit. STEP 4: Rest for up to 90 seconds between circuits. STEP 5: Repeat the entire circuit 3 times. STEP 6: End the session with the finisher.
Move #1:
King kongs Stand over two dumbbells with your feet wider than shoulder-width apart. HOW TO: Drop down and grab the dumbbells using a neutral grip, with both arms inside your knees. Deadlift the dumbbells by extending your legs and hips. In the upright position, hammer curl the weights up to your shoulders. Press the weights up overhead. Lower the dumbbells back down to the starting position.
A
B
C
D
Move #2:
Dumbbell swings
FORM TIP: USE THE MOMENTUM GENERATED BY THE HIP THRUST TO RAISE THE DUMBBELL UP. DO NOT PERFORM A FRONT RAISE.
Hold a dumbbell with both hands with your feet positioned shoulder-width apart.
A
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B
HOW TO: Bend your knees slightly, push your hips back and swing the dumbbell between your legs. Once the weight is behind you, forcefully contract your glutes and thrust your hips forward to swing the dumbbell up. Allow the dumbbell to fall back down under control between your legs, before repeating the movement sequence.
Move #3:
Renegade rows
A
Hold dumbbells in each hand and get into a push-up position. HOW TO: Lift one dumbbell up to perform a dumbbell row, then execute the row movement with the other arm before performing a push-up. That’s one rep.
B
FORM TIP: KEEP YOUR HEAD UP AND FACING FORWARD, YOUR CHEST UP AND BACK STRAIGHT.
C
Move #4:
Two-arm overhead dumbbell squat Hold a dumbbell in either hand. Stand upright with your feet positioned hip-width apart.
A
B
HOW TO: Press the dumbbells overhead. Look straight ahead and keep the dumbbells locked out in position above you as you hinge at the hips and bend the knees to descend into a deep squat. Extend your legs and hips to return to the upright position.
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WORKOUT 2
gym
Move #5:
Reverse lunge dumbbell complex Stand holding a dumbbell in either hand. HOW TO: Take a big step backward with your right leg to perform a reverse lunge and lift the dumbbells up into a front raise. Push back upwards to a standing position. Then lunge back with the opposite leg and perform a lateral raise. Continue alternating in this fashion.
A
B
C
Move #6:
Stiff-legged deadlift with dumbbell rows Stand holding dumbbells in both hands. Keep a slight bend in your knees and a neutral head position as you lower the weights down. HOW TO: From the bottom position, row both dumbbells up to your sides. Lower them back down and extend back up by engaging your glutes and extending your hips. Repeat the movement sequence. A
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B
C
METCON
FINISHER Tyre flip Stand behind a tyre with your feet placed shoulder-width apart. Push your hips back, place your hands under the tyre with palms facing up, and drop into a deadlift position. HOW TO: Keep your back flat and your core engaged as you drive up through your hips. Keep your head and neck in a neutral position. Lift the tyre up until it is almost vertical, then switch your hands to an overhand position and push it over onto the floor. .
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gym
WORKOUT 3
Move #1: BARBELL CIRCUIT METCON
WHAT YOU NEED TO KNOW: • A complex consists of several exercises performed back to back without resting, where each exercise flows naturally into the next.
Complex tip: Ensure that you are in the correct position before executing the next move.
THE MOVES
THE STRUCTURE
1. Front squats 2. Barbell thrusters 3. Deadlifts 4. Bent-over rows 5. Barbell rollouts 6. Clean and press
STEP 1: Perform 5 reps for every exercise. STEP 2: Transition smoothly between each move. STEP 3: Complete all 6 moves to complete 1 round. STEP 4: Rest for 90 seconds between rounds. STEP 5: Repeat 6 times. STEP 6: Perform the finisher at the end of the workout.
Move #1:
Front squats Clean the bar onto the front of your shoulders. HOW TO: Keep your elbows up as you bend your knees and push your hips back behind you. Keep your back straight and your knees pointed in the same direction as your feet. Descend until your thighs are past parallel. Extend your knees and hips upward by driving through your heels until your legs are straight again.
A
B
Move #2:
Barbell thrusters With the bar on the front of your shoulders.
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B
HOW TO: Push your hips back and lower your body down into a semi-squat, while pushing your knees outwards. As you extend your hips and knees, press the barbell overhead. Finish in a standing overhead press position.
Move #3:
Deadlifts Lower the barbell to the floor in a controlled manner. HOW TO: Drop your hips down and 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. Return to the starting position by bending your knees and dropping your hips back. B
FORM TIP: KEEP YOUR BACK STRAIGHT AND YOUR KNEES POINTED IN THE SAME DIRECTION AS YOUR FEET THROUGHOUT THE ENTIRE MOVEMENT.
A
Move #4:
Bent-over rows Bend over keeping your back straight. Hold the bar with an overhand grip.
B
A
HOW TO: With a slight bend in your knees, flex your hips to tilt your torso forward at 60 degrees. Pull the bar from the fully extended hanging position to your lower chest. Return your arms to the fully extended position. In The Gym 87
WORKOUT 3
gym Move #5:
Barbell rollouts Lower the barbell to the floor. HOW TO: Kneel on the floor and grip the barbell in front of you. Engage your abdominals. Roll the barbell forward by extending your hips and arms. Stretch your arms out as far as you can while maintaining a neutral spine. Contract your core to roll back up.
FORM TIP: KEEP YOUR ABS TIGHT AND CONTRACTED. BE SURE TO EXTEND YOUR HIPS AND ARMS TO EQUAL DEGREES.
A
B
SCAN & DOWNLOAD THE WORKOUT
Move #6:
Clean and press Perform a deadlift into a clean with one movement. HOW TO: Shrug the bar upwards with a powerful movement as you roll your wrists inwards. Keep the bar close to your body, before moving under it as it rises up. Pull your elbows up and rotate them forward to position the bar in the racked front squat position. Then press the barbell overhead. Finish in a standing overhead press position. Drop the bar back down to mid-thigh level. Repeat for the required reps.
88 Dis-Chem Living Fit
A
B
C
METCON
FINISHER Battle ropes Stand with bent knees, keeping your back straight and grab the two ropes. HOW TO: Grab the ends of the rope in each hand with a neutral grip. Space your feet shoulder-width apart, with your knees bent and your torso tilted forward at the hips. Lean back slightly. With your arms slightly bent at the elbows, explosively alternate your arms in an up and down motion to create a wave that runs down the length of the battling rope. .
In The Gym 89
Q&A
ASK THE PROS
to prevent injury as it keeps your centre of gravity central in your base of support or stance, which prevents you from exerting abnormal stress through your joints.”
The basics
I’m experiencing pain in my hip and knees while squatting. What’s my issue? Thabiso via Facebook
Y
ou need to squat heavy to achieve serious gains in size and strength, but you also need to squat safely, using impeccable form and engaging the right muscles to avoid pain and injuries in major joints like the hips, knees or ankles.
Defining the movement
The squat is a complex compound exercise that incorporates multiple joints and activates numerous muscles, from primary movers like the quads and glutes, to stabilisers such as your core, hamstrings and calves. It’s predominantly a hip extension exercise. The major emphasis is placed on the quads during the concentric phase of the exercise – extending up into the standing position – and the glutes during the lowering (eccentric) phase. Other important biomechanical elements to consider include your head position, the hip hinge, knee bend and foot position. That means there may be multiple causes of your discomfort. Dr Matthew Levine, a chiropractor at the The Chiro Practice in Johannesburg, explains that core stability is vital to prevent the lower back-hip complex from buckling under stress and to return to equilibrium after it has been disturbed. “An active core during squats is essential 90 Dis-Chem Living Fit
Controlling the weight: Don’t just descend.
Hinge at the hips to drop your glutes back and down. And don’t initiate the movement by bending the knees first, as this places excessive stress onto these hinge joints, which aren’t strong enough to support the weight.
Before squatting, it’s important to get the basics right. This starts with positioning the loaded barbell properly. Place it across your upper back (not on your neck) for back squats, or on the front of your shoulders with your elbows up for front squats. Levine adds that ideal squat biomechanics relies on keeping the bar above your centre of gravity throughout the movement.
“Shoulder, elbow, hip and ankle mobility can be limiting factors.” Tight, immobile shoulders and elbows, or a bar positioned incorrectly, can shift the weight in front of your centre of gravity, he adds. “This will force you into a bent over position, which can place stress on joints. It also changes your biomechanics, which predisposes you to stiffness, discomfort and, eventually, injury. Chest and shoulder stretches and mobility exercises can address this.” Your feet should be hip-width apart with your toes pointing forward or slightly outward.
Control the weight
You’re now ready to squat. The biggest concern in the eccentric or lowering phase is a loss of control. Don’t just descend. Hinge at the hips to drop your glutes back and down. And don’t initiate the movement by bending the knees first, as this places excessive stress onto these hinge joints, which aren’t strong enough to support the weight. Use your glutes to control your descent. Weak glutes can cause a forward torso lean, which when combined with inadequate glute strength to stabilise the movement, often results in an anterior pelvic tilt. This compensation pattern can result in lower back pain or, worse, injury. It could, therefore, benefit you to engage in glute activation and strengthening rehab work
to create the strength needed to squat pain free. Aim to squat beyond the point where your legs are parallel with the floor. An inability to perform a deep squat is a sign of poor mobility, which can shift the stress onto the lower back or hip area, or the knees and ankles as you compensate.
“The ‘butt-wink’ is a frequent mistake made during a squat, which happens when your glutes stop firing at the 900 angle and you drop an extra 20-300 using only your lower back. This results from inadequate hip and ankle mobility and is a major cause of back pain and stiffness,” explains Levine. You can remedy this by improving hip and ankle mobility by stretching and foam rolling your hamstrings and hip-flexors. “Increase ankle mobility with a stretch and hold in dorsiflexion. Your local chiropractor can also help to restore mobility and natural
movement.” Unless there’s a serious injury, pain or biomechanical issue, there is no reason why you can’t get into the deep squat position.
Driving out the hole
From the deep squat position – aka ‘the hole’ – rise up using a powerful hip extension. Contract your glutes to initiate the upward movement and push through your entire foot as you extend your legs and hips. Your knees must track your toes. Any inward
(valgus) collapse could cause your knee pain. This can happen for numerous reasons, including immobile hips due to tight hip flexors, limited ankle mobility (particularly dorsiflexion) or poor hip extensor neuromuscular activation.
Where’s your head at?
Your head position is important. The best option is a level or neutral head position, rather than a downward or eyes-tothe-sky position. Looking down can place stress on the lower
Keep your elbows up.
Keep your knees slightly bent throughout.
Don’t extend your knees beyond your toes.
back, while an upwardlooking head position often leads to a loss of balance and extends the thoracic spine, while increasing compressive forces along the spine. Any neck hyperextension can also impinge nerves and arteries that exit the vertebrae, which can cause damage, or cause numbness, tingling or pain, or even blackouts due to a lack of blood to the brain. The neutral head position also allows the chest to stay upright and the trapezius muscles to remain under the bar, which enhances wholebody biomechanics. LF Maintain an upright posture – don’t arch your back.
Contract your glutes to initiate the upward movement.
MODEL: DYLAN VAN HOUTEN
Distribute your weight evenly through both feet.
In The Gym 91
GYM
ARE YOU SIX-PACK READY?
FAT BURNERS THE POWER OF
92 Dis-Chem Living Fit
SUMMER IS COMING - TIME TO GET WORKING ON THAT BEACH-READY BODY! Every summer shape-up plan needs a diet and a workout program, but before you dust off your gym membership card after the winter hibernation, it’s vital to also consider how you’ll support your efforts in the gym and the kitchen. That’s right, no plan is complete without an effective supplement strategy to deliver that swole summer look or svelte bikini body.
FAT BURNER COMBOS
To help you achieve your summer shape-up goals, we’ve put together a few fat burner supplement stacks that combine the most effective ingredients needed for physique perfection. When it comes to creating the perfect pairing, there are numerous options available.
YOU CAN COMBINE THERMOGENIC FAT BURNERS THAT CONTAIN POWERFUL STIMULANTS WITH STIMULANT-FREE BODY TONERS AND OTHER FAT-LOSS AIDS TO BOOST THE BURN AND ACCELERATE FAT LOSS TO ENHANCE YOUR CONDITIONING. You can also create a sustained fat-burning state by opting to combine body toners and nonthermongenic fat-loss products, which you can use for extended periods to support your fat-loss efforts.
ALL FIRED UP
ADVANTAGES OF STIMULANT-BASED FAT BURNERS:
•ACCELERATE FAT LOSS •INCREASE ENERGY •BOOST YOUR METABOLISM •DECREASE APPETITE •INCREASE ALERTNESS
GET AN ENERGY
BOOST!
Thermogenic fat burners are generally the most effective supplements because they boost your metabolism, even while at rest. These products typically contain stimulants, which work to rev up your metabolism by up-regulating the production and release of potent hormones. This can raise your body temperature and your heart rate, among other effects, which increases the amount of energy you expend throughout the day. And if your diet is on point, this energy will generally come from stored body fat.
BUT BEWARE!
Individuals with cardiovascular conditions such as high blood pressure or arrhythmia, as well as children and pregnant or lactating women, should avoid thermogenic fat burners. Always consult a medical professional before taking these products. Always read the label and precisely follow the instructions to ensure safe use. It is also important to cycle stimulant-based fat burners so that you can give your nervous and hormone (endocrine) systems time to recover and reset. Conventional guidelines suggest using thermogenic fat burners for 6-8 weeks, followed by a 4-6 week ‘off’ cycle. Your body is also able to build up a tolerance to stimulants, which means that prolonged use will require higher doses to remain effective. In The Gym 93
GYM
BENEFITS WITHOUT THE BUZZ
Body toners usually contain effective doses of specific ingredients that are clinically proven to help metabolise stored fat more efficiently. When combined with exercise and a suitable diet plan, these products can help your body meet more of its daily energy requirements by metabolising stored fat. These supplements are SAFER also generally safe for PROLONGED prolonged use as they work USED via different metabolic pathways to stimulantbased products. This means you can use them throughout the spring season and are ideal for those periods Citrus aurantium: when you aren’t using thermogenic Also known as bitter orange, citrus products, or later in the afternoon aurantium contains a stimulant when a stimulant-based product may that can boost energy levels, disrupt your sleep. suppress appetite and increase your metabolic rate through thermogenesis. L-carnitine: This amino acid improves Yerba mate: the efficiency with which Contains a substance that muscle cells burn fat for works similarly to caffeine energy as it helps to transfer to promote thermogenesis and fatty acids across the release fatty acids from fat cells by mitochondrial membrane. It inhibiting specific enzyme actions. can also increase the rate at which the liver utilises fat.
WHY THEY WORK... Supplement manufacturers deliver these central nervous system (CNS)-stimulating and thermogenic effects by combining efficacious doses of various active ingredients and compounds. These include: Caffeine:
A mild stimulant compound found naturally in coffee, green tea and, to a lesser degree, in cocoa or chocolate. Its effects on fat reduction are minimal on its own, so it is normally used in conjunction with other fat-burning substances. Green tea extract:
Due to its polyphenol and caffeine content, green tea extract can have a thermogenic effect, which stimulates fat metabolism. Green tea also gets it metabolismboosting effects from a catechin known as epigallocatechin gallate MOST PRODUCTS ARE (EGCG). BEST TAKEN 20-30 MINUTES PRIOR TO TRAINING
94 Dis-Chem Living Fit
Guarana:
A berry grown in certain South American countries that contains guaranine, the active ingredient that elicits an effect similar to caffeine. Guarana works by stimulating the adrenal glands to release hormones that enhance thermogenesis. Yohimbine:
A substance that has stimulant NOT JUST effects that helps to increase FOR THE thermogenesis.
LADIES...
Conjugated Linoleic Acid (CLA):
This omega-6 polyunsaturated fatty acid is research-proven to improve fat loss and body composition. It acts on an enzyme to reduce body fat storage. As a result, fatty acids continue to circulate in the bloodstream, making it easier for muscle cells to metabolise them for energy. NEXT PAGE >>
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Chromium picolinate:
A non-stimulatory nutrient that YOU CAN helps with fat loss, toning and lean COMBINE muscle gain by helping to maintain an optimal insulin response, which THERMOGENIC plays a critical role in body fat FAT BURNERS metabolism. THAT CONTAIN
POWERFUL Hydroxycitric acid (HCA): STIMULANTS An extract from garcinia cambogia. WITH Its effects on fat loss are believed STIMULANTto come from its ability to slow FREE BODY down fat production by inhibiting TONERS an enzymatic process.
CLA AND L-CARNITINE
Combining CLA and L-carnitine is an effective supplement stack because it diverts fatty acids to muscle cells, where they are efficiently transported into the cell’s mitochondria and burnt for fuel. An added bonus is that both CLA and L-carnitine are stimulant free. Therefore, sensitive individuals needn’t worry about sleepless nights or the potent stimulatory effects that tend to accompany thermogenic fat burner use.
STACKED FOR SUCCESS Numerous efficacious fat-loss ingredients are often combined together in intelligentlyformulated supplements to help you boost the burn. You can also purchase two or more products to use in combination to elevate your fat-loss efforts. LF
THERMOGENIC FAT BURNERS + L-CARNITINE
CHROMIUM PICOLINATE + LIPOIC ACID + EFAS
The thermogenic effect these products have on the body also helps to elevate your metabolism to burn more calories throughout the day.
Chromium picolinate, EFA and lipoic acid supplements can also assist to optimise insulin sensitivity, according to available research.
Thermogenic products that contain caffeine or yohimbine help to release fatty acids from fat cells, which the body can then more efficiently burn with assistance from L-carnitine.
Insulin sensitivity is a crucial factor when trying to maximise fat loss. Optimal insulin sensitivity supports muscle growth and is also crucial for efficient fat metabolism.
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96 Dis-Chem Living Fit
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gym
Coach’s corner Chris Anastasopoulos head coach at CrossFit 152 Biogen
Take your CrossFit recovery to the next level
T
his time of year is always busy for competitive CrossFit athletes. After the build-up and hype of the Reebok CrossFit Open, Regionals and Games, there is generally a lull over winter, but everyone has shifted into high gear again as we prepare for numerous local competitions. Training for and competing in CrossFit competitions places significant physical stress on the body, which is why we need to pay special attention to our recovery demands during these intense training blocks.
The nutrition basics
No discussion about recovery would be complete without a focus on nutrition. High-intensity CrossFit training depletes glycogen – your body’s most accessible energy source. 98 Dis-Chem Living Fit
Eating a balanced mix of low- and high-GI carbs throughout the day helps to restore glycogen and accelerate the recovery process. To support this process, I use Biogen Recovergen, which provides carbohydrates and protein in the scientificallyrecommended 4:1 ratio. It is also vital to rehydrate after training. The goal is to fully restore fluid losses from one training session to the next. The guideline is to consume 720ml of fluid for every 0.5kg lost during training. Biogen ElectroLITE is a convenient ready-to-drink electrolyte solution that is free from sugar and artificial colourants.
Tracking heart rate
To ensure my fitness and conditioning positively progress during periods of intense, highvolume training and ensure I don’t fall into an overtrained state, I use an activity tracker to measure my heart rate throughout the day and night. The device’s numerous sensors provide me with important data, including sleep metrics. resting heart rate, total active minutes and total daily energy expenditure. By tracking resting and active heart rates 24/7, I am better able to determine how well my body recovers after hard sessions.
THESE RECOVERY TECHNIQUES ALSO APPLY TO OTHER SPORTING CODES
DURING PEAK TRAINING BLOCKS, I ALSO TAKE PROACTIVE STEPS TO INCREASE MY RECOVERY POTENTIAL. THIS INCLUDES: 1. Getting more sleep by
going to bed earlier.
2. Performing active recovery swimming sessions.
This low-impact activity helps to flush the body of exercise metabolites that build up during intense exercise – specifically the lymphatic system, muscles and soft tissue – by enhancing blood flow. I usually combine a recovery swim session with a sauna to aid lymph drainage.
3. Applying dynamic compression. I never pass up an
opportunity to visit the Chill Tub at community CrossFit events. After sitting in an ice bath, athletes wear ‘boots’ that apply an advanced dynamic compression system to massage your leg muscles. The combination of these two processes mobilise fluids to effectively ‘flush’ your legs. The process also circulates fresh, oxygenated and nutrient-rich blood back into your legs to boost recovery and rehabilitation, which leaves them feeling immediately revitalised.
LOW-IMPACT ACTIVITY HELPS TO FLUSH THE BODY OF EXERCISE METABOLITES THAT BUILD UP DURING INTENSE EXERCISE
4. Mild hyperbaric oxygen therapy (mHBOT)
I also include mHBOT in my recovery regimen. This medicalgrade treatment enhances the body’s natural restorative processes, as occupants inhale 100% oxygen while in the totalbody pressurised chamber. The atmospheric pressure is increased and controlled within the chamber to boost oxygen perfusion and absorption throughout the body, including the muscle cells and in the blood to substantially improve recovery. LF
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endurance WAYNE’S SUPPLEMENT STACK: Wayne Coetzee is a WBFF pro. That means when he steps onto the WBFF World Championship stage, he stands alongside the best physique athletes in the world.
Evox Acceler8 Improves metabolic efficiency, enhances fat metabolism, controls appetite and boosts satiety, increases energy and controls weight.
Evox Pre-Amino Energy Increases energy levels, delays the onset of fatigue and improves mental focus during workouts.
Evox Alpha Pre-Surge Extreme Includes a unique combination of ingredients that improve exercise fatigue tolerance levels, enhance workout capacity, ward off lethargy, increase muscle pumps and elevate mental alertness
WAYNE COETZEE THE GRAIL OF PHYSIQUE PERFECTION 100 Dis-Chem Living Fit
Evox Alpha Resurgence BCAA 3:1:1 Supplies optimal energy from carbohydrate complexes and scientifically-proven muscle protection from amino acids that help fuel your energy-sapping training.
Evox 100% Whey Advanced Contains a highly bioavailable, rapidly absorbed whey protein matrix which supports muscle tissue recovery and lean mass gains.
What is your secret to getting so lean? I wish there was a secret, but it all boils down to consistency and sticking to the plan. That means never missing a meal, and never missing a workout. It’s about dogged perseverance toward achieving your predetermined goal.
What diet plan works best when you want to get lean but still maintain muscle?
Firstly, you need to know what works for your body. I typically follow a high-protein, lowcarb diet and I weigh everything on a scale to make sure I have the right amount of everything.
My diet generally consists of oats in the morning, which I mix with Evox whey. My remaining meals usually consists of white basmati rice and ostrich mince during the day. I also love my steak and salad at night. I find it best to eat every 2-3 hours.
How do you incorporate supplements into your plan?
I believe that supplements are just as important as food in helping to build more muscle. Many people think that working out is what causes muscles to grow, but the truth is that muscle is only built with the correct nutrition after training, both from whole food and supplements, especially directly after your workout.
Rapid-fire questions What is your toughest workout? Definitely leg day. While it might be tough, it’s my favourite body part to train.
What were a few mistakes you made early on in your career that readers should avoid? Never skip a workout and never binge after a show.
What’s your top training tip? You need to “squeeeeze” the muscle contraction! I always squeeze the muscle with every rep, whether it’s a super set or a max-rep set.
You’ve been at the highest level for a few years now. How do you keep making progress? I remain consistent and humble, and always set myself new goals to achieve to keep me motivated.
What tips do you have for readers who want to achieve a similar physique to yours? Always make sure to have your supplements before, during and after your workouts, and always stick to your plan – consistency is the key to success. Like they say, eat clean and train dirty!
WAYNE’S TRAINING SPLIT Monday: Chest and triceps
Tuesday:
Shoulders and biceps
Wednesday:
Quads and hamstrings
Thursday:
Back and biceps
Friday:
Chest and triceps
Saturday: Rest
Sunday:
Quads and hamstrings I also do a bit of gym-based cardio. I like to use super sets, drop sets, giant sets and max-rep sets in my training, and I also change my training techniques every 3-4 weeks.
IWAYNECOETZEEPRO
What has been the best investment you’ve made into improving your health or physique? Definitely investing the time to expand my knowledge through experience and education over the years. LF In The Gym 101
Photos: Cara-Lisa Sham
gym
5 TIPS TO
AVOID INJURIES
P
revention is better than cure” is a common phrase used by doctors and fitness professionals alike. While that certainly applies to illness, it’s particularly relevant in the context of weight training injuries.
That’s because the cold or flu will pass in a few days, whereas an injury can take you out of action for weeks or even months, depending on its type and severity. Ligament and tendon injuries, for instance, take substantially longer to heal than muscles due to the limited blood flow to these connective tissues. That’s why many active individuals prefer to take a 102 Dis-Chem Living Fit
“Prevention is better than cure”
proactive approach to injury prevention, rather than endure the onerous rigors of reactive injury rehabilitation. If this approach appeals to you – and it should – then follow these guidelines to avoid injuries in the gym.
AVIOD FEELING LIKE THIS
1
MOVE MORE
Our predominantly sedentary modern lifestyle is often the root cause of our injury woes. Endless hours spent sitting at your desk, at home on the couch, or in your car weakens muscles and joint structures. And when you load up weak musculoskeletal structures, which may also carry some degree of dysfunction, your injury risk rapidly rises, no matter how good your form is.
2
WARM UP PROPERLY Building on the first point, a thorough warm-up should precede every workout. Just 5-10 minutes of focused activity can prevent months spent sidelined with injury – it’s a small concession, relatively speaking.
How you can move more daily: •Get up to walk around every 60 minutes. Setting an alarm on your watch, activity tracker or smartphone is best.
This tends to happen when we attempt to transition seamlessly from one extreme – hours spent sitting – to the next by jumping straight into an intense workout without an adequate warm-up. This transition from inactivity to all-out effort is not conducive to soft, supple muscles, healthy connective tissues and mobile joints. What you should do: Include periods of deliberate movement throughout a normal day, which will help maintain soft tissue – muscles, fascia, ligaments and tendons – and joint health and function.
•Perform a hip mobility drill every time you stand up from a seated position to engage your glutes and stretch your hip flexors. •Spend time working on soft tissue health while at home, ideally during periods when we would otherwise be inactive, like foam rolling or stretching while watching TV. •Create opportunities to move more in everyday situations, like climbing the stairs instead of taking the lift or escalator.
Why you need it: Warming up prepares muscles, tendons and joints for the pending workout by promoting movement through a full and active range of motion, and a prepared body reduces injury risk. Warming up also assists the circulatory system to pump oxygenrich blood to working muscles. This makes muscles more pliable as ‘warm’ tissue saturated with blood becomes more elastic and is, therefore, better able to stretch and contract under force. What you should do: Every warm-up should include some light cardiovascular activity to promote peripheral blood flow (this gets the blood flowing to the legs and arms), followed by dynamic mobility drills and active stretching that targets the muscles and joints that you will engage during your workout.
In The Gym 103
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4
PROMOTE HEALING AND RECOVERY
3
DON’T IGNORE THE SIGNALS
Matthew Proctor, an internationally-certified chiropractic sports practitioner based at the Sandton Sport & Family Chiropractic Clinic, says that dysfunction tends to build up over time and that pain is usually the final manifestation in this process.
“Many patients may harbour mechanical dysfunction that can result in injury without even knowing it. However, they only visit a specialist like a chiropractor when the pain presents, or following an injury.” Johannesburg-based sports massage therapist and personal trainer, Ryan Taylor White, explains
104 Dis-Chem Living Fit
that regular massage sessions, for example, not only aid recovery, but can also be a proactive means to uncover potential issues before they become problematic and clinical. “If more people took this proactive maintenance approach to deal effectively with mounting dysfunction before it results in acute injury, they would prevent many minor complications from developing into chronic conditions or injuries.” What you should do: It can be highly beneficial to periodically visit a chiropractor and a soft tissue treatment specialist such as a physiotherapist or sports massage therapist, even in the absence of pain or injury. While many people might consider this an unnecessary expense, consider that it can cost significantly more to treat and rehabilitate a serious injury or chronic pain. “There is no ideal frequency for proactive, preventative therapy sessions because requirements vary greatly among individuals. Various considerations include prevailing activity and fitness levels and strength, among others, which would all inform the recommended treatment frequency,” explains Proctor.
White adds that regular sports massage also improves circulation, which improves oxygenation within muscles and other tissues to aid recovery from training. “Sports massage also stimulates lymph drainage, increases range of motion and releases muscle tension to restore balance to the musculoskeletal system, which further aids recovery.” Maintenance or preventative sports massage usually happens on a regular basis and is aimed at keeping muscles flexible and supple. This is an important element in the fight against overuse injuries or overtraining, which are both common in those who engage in regular intense training. It can also be useful to treat the early stages of tendinitis, as it optimises natural healing mechanisms and addresses the wear and tear and inflammation that can predispose ligaments and tendons to injury.
“Sports massage is deeper and more focused, which reduces muscle stiffness and tension, and it is also a great stress reliever. All of these factors make it a suitable means to proactively manage your injury risk,” adds White. Why you need it: The deep transverse friction from deep tissue massage can prevent or alleviate unwanted muscle adhesions. Other techniques, such as myofascial release and trigger-point therapy, help to mobilise tissue to reduce trigger points and relieve tension states. Deep-friction massage applied to tendons can also induce fibroblast activity and generate new collagen, which can strengthen these tissues.
How to enhance your recovery between sessions •Take adequate rest between training sessions to promote healing and ensure complete recovery. •Ensure adequate protein intake to repair and rebuild damaged muscle tissue. •Get enough sleep to promote healing and tissue growth. •Boost your intake of omega-3 essential fatty acids and vitamins A, C and E for their natural antiinflammatory properties and immune-boosting benefits (your immune system is responsible for recovery). •Drink sufficient water to keep tissues hydrated, which ensures optimal function. •Incorporate additional tools to reduce or manage localised or systemic inflammation, like avoiding proinflammatory foods and other substances. •Use contrast therapy by alternating hot and cold shower applications, or combine saunas with ice bath immersions. •Supplement with calcium, magnesium, zinc, collagen and co-enzyme Q10 to aid connective tissue and muscle repair.
5
MASTER YOUR FORM
Mastering technique not only helps you lift more weight to achieve better results, but it also reduces your injury risk. Poor technique can shift the stress onto accessory or stabiliser muscles that aren’t designed or strong enough to handle the load, which can result in traumatic injuries like ruptures, tears or stress fractures. Using poor form over prolonged periods can also increase the wear and tear on muscles, connective tissues and joints.
The resultant damage accumulates over time, eventually manifesting as chronic conditions such as tendinitis or muscle weaknesses or imbalances. Adopting strict form requires the right platform, which means first developing the requisite mobility in your major joint structures like your hips and shoulders, and the required flexibility and strength in muscles to properly and safely execute movements under load. Once you’ve established this foundation, you can learn the correct movement pattern with online tutorials or from a qualified fitness professional or experienced lifter. Proper technique entails activating the appropriate muscles in the correct sequence, while ensuring biomechanical alignment through natural movement patterns. LF In The Gym 105
ENDURANCE
A FEAT OF
ENDURANCE: THE 3-WEEK TOUR DE FRANCE IN NUMBERS: RIDERS BURN 4,000-7,000 CAL/DAY. TOUGH MOUNTAIN STAGES USE THE MOST ENERGY.
ENDU
A RIDER WILL BURN IN EXCESS OF 105,000 CAL OVER THE 21 DAYS. RIDERS WILL DRINK 6.7-11 LITRES OF FLUID A DAY.
RIDERS EAT ROUGHLY 840G OF CARBS, 200G OF PROTEIN AND 158G OF FAT PER DAY TO MAINTAIN THEIR WEIGHT THROUGHOUT THE TOUR. *ACCORDING TO A 2012 STUDY
Run with bent or straight arms?
Harvard University researchers suggest there is no difference to efficiency and running economy whether you run with bent or straight arms.
VITAMIN D BOOSTS VO2 MAX A STUDY PUBLISHED IN THE EUROPEAN JOURNAL OF PREVENTIVE CARDIOLOGY SHOWS THAT A 10NMOL/L INCREASE IN VITAMIN D WAS ASSOCIATED WITH A 0.78ML/KG/MIN INCREASE IN VO2 MAX.
THAT MEANS YOU CAN BOOST YOUR PERFORMANCE BY SUPPLEMENTING WITH THIS IMPORTANT VITAMIN OR GETTING MORE SUN.
RANCE
“WITH HARD WORK AND EFFORT, YOU CAN ACHIEVE ANYTHING”
in this section Q&A
SUPPLEMENTS
COACH’S CORNER
Cramp prevention...108
Electrolytes + salts...112
Insights from Nick Bester...116
PROFILE
James Cunnama interview...118
LF
Q&A
ASK THE PROS
participants to exercise longer. However, it appears that dehydration and electrolyte loss are not the sole causes of EAMCs, because 69% of the subjects experienced EAMCs when they were hydrated and supplemented with electrolytes.” That means conventional guidelines around fluid and electrolyte intake can help to alleviate cramping in certain but not all cases.
How can I avoid cramping up when I race? Brandon via Facebook
W
hile cramps are extremely common among endurance athletes, the potential causes are varied and not generally well understood. What you experience is referred to, among sports scientists and exercise physiologists, as exercise-associated muscle cramping (EAMC). Conventional wisdom suggests that cramps are predominantly caused by an electrolyte imbalance or dehydration, but these causes are probably less prolific than most athletes think. Also, these causes would result in more generalised cramps, rather than an isolated muscle cramp. In addition, ongoing EAMC research shows that cramps can still occur when you’re optimally hydrated, and can also happen in cold weather, which suggests that heat isn’t a major factor.
Electrolytes & hydration
One such study, conducted at the University of Alabama and published in 2005 in the Journal of Athletic Training, looked at the influence of hydration and electrolyte supplementation on EAMC. Researchers concluded that: “Consumption of a carbohydrate-electrolyte beverage before and during exercise in a hot environment may delay the onset of EAMCs, thereby allowing 108 Dis-Chem Living Fit
“Functional muscle cramp relates to a lack of adequate training or conditioning because a muscle may be unable to withstand the forces imposed on it. This would explain why you cramp during races and not while training “
TIM NOAKES BELIEVES THAT CRAMPS CAN BE A PSYCHOSOMATIC RATHER THAN PHYSIOLOGICAL RESPONSE.
Is it all in your head? What’s interesting is that simply tasting sodium or electrolytes (or even water and sugar) can have an almost immediate positive effect on EAMC in certain instances. This response is too fast for these substances to pass through the digestive system and enter the bloodstream to reach working muscles and elicit a physiological effect. Based on this insight, leading sports scientist Prof. Tim Noakes believes that cramps can be a psychosomatic rather than physiological response. According to his theory, the brain, acting as the body’s “central governor”, initiates a cramp response as part of an innate survival mechanism to protect the body from damage or injury. The cramp effectively forces an athlete to slow down during a race if energy reserves run low, or exercise intensity exceeds a certain threshold. When considered in the context of a protective mechanism, cramping is, therefore, more closely related to our ability to sustain effort at higher intensities for prolonged periods of time.
Cramping could be more closely related to our ability to sustain effort at higher intensities for prolonged periods of time.
PHOTO 2019 Momentum Health Attakwas Extreme Presented By Biogen By Zoon Cronje for ZC Marketing Consulting www.zcmc.co.za
Endurance 109
Q&A
Finding solutions The fatigue factor
FIX IT
This thinking aligns with neural fatigue theory, which suggests that neuromuscular fatigue and the loss of inhibitory reflexes cause the excessive muscle activity during exercise that results in most cramps. Several studies into this theory have identified various EAMC risk factors, such as previous cramping experience (if you’ve cramped before you’re more likely to cramp again), the repetitive nature of the exercise, higher exercise intensities and limiting a working muscle’s range of motion. Also, neural fatigue-related cramps seem to occur most frequently in two-joint muscles like your hamstrings, quads, calves or biceps because these muscles work as antagonistic pairs – contracting one muscle requires the relaxation of the opposing one. Essentially, as we fatigue the mechanism that causes a muscle to contract becomes overstimulated, while the mechanism that causes muscles to relax is understimulated. This overstimulation results in a loss of neuromuscular control, which will eventually result in a sudden, sustained, involuntary muscle contraction – a cramp. This type of functional muscle cramp relates to a lack of adequate training or conditioning because a muscle may be unable to withstand the forces imposed on it. This would explain why you cramp during races and not while training – you’re pushing harder for longer than your muscle or muscles are able to sustain the effort.
What this means is that, depending on which muscle or muscles cramp, you have a variety of potential remedies at your disposal. The easiest issue to address is ensuring adequate hydration and electrolyte intake during races (read more about this
110 Dis-Chem Living Fit
topic on page 104). If the same muscles cramp during races, then you may need to address a strength imbalance (a qualified biokineticist can address this – read more on page 132) or review your training program to identify any possible conditioning shortfalls. LF
4 STEPS TO HELP ALLEVIATE CRAMPS: WHEN A CRAMP SETS IN, OR YOU START TO FEEL THE INITIAL TWITCHES YOU SHOULD:
1
Decrease your pace or intensity. 2
Don’t stop, if possible. Keep moving the muscle and try to extend it through a fuller range of motion. 3
Sip on a carb-electrolyte drink or a gel to see if this helps – be careful not to drink too much, though. 4
If a cramp sets in, stretch the affected muscle with a simultaneous contraction of the opposite (antagonist) muscle to try to calm the reflex.
endurance
DON’T
WATER
DOWN YOUR PERFORMANCE OPTIMISE YOUR HYDRATION WITH ELECTROLYTE AND SALT SUPPLEMENTS
33%
JUST DRINKING WATER ISN’T ENOUGH Many endurance athletes fail to meet their hydration needs during training or racing because they incorrectly believe that simply drinking water is sufficient. The problem is that the treatment processes applied to drinking water, particularly tap water, filter out many of the vital nutrients and salts needed to hydrate the body.
tap water What remains is generally trace amounts of important salts and minerals, including sodium, potassium, magnesium, calcium, chloride and phosphorus – collectively known as electrolytes.
Sparking biological processes
of cramp sufferers can find some degree of relief by ingesting electrolytes.
Hypertonic sports drinks contain a higher carbohydrate to sodium concentration
Digestive distress
Wolff elaborates that proper hydration These minerals conduct guidelines propose electrical activity in our drinking around 80% bodies when dissolved of the fluid volume lost in water and facilitate through sweating. important bodily functions, However, it is not uncommon This makes it the most important of for endurance athletes who ideal to provide which is optimal fluid stick to plain water and other energy, rather balance. electrolyte-deficient drinks than maximise And the more we sweat, the to experience digestive hydration, more electrolytes we lose, discomfort because this fluid because the which makes an electrolyte isn’t effectively absorbed in fluid isn’t readily replacement supplement the gut. absorbed. an essential requirement “This tends to result in a during prolonged exercise, ‘sloshing effect’ that can lead to especially ultra-endurance races, or digestive distress and, in severe after intense exercise or activities cases, can result in a serious in hot and/or humid environments condition known as hyponatraemia where we sweat profusely. or over-hydration. In these Mark Wolff, co-founder of the instances, athletes should consume 32Gi endurance supplement brand, salt or sugar to help ‘pull’ the fluid explains that optimal hydration is out of their digestive system.” about more than merely drinking The other option is to maximise sufficient water. It largely depends fluid absorption by taking small, on our ability to absorb the fluid we frequent sips on a hypotonic consume during exercise. or isotonic drink that contains a higher salt-to-carbohydrate “Water on its own has a low concentration. absorption rate, compared “These drinks have different to water consumed with a absorption rates due to their mineral solution, which should ‘tonicity’. This relates to the ideally contain sodium and osmotic effect that the liquid has in other electrolytes to have the the body due to differences in the most pronounced effect on electrolyte concentration between the ingested fluid and the blood,” hydration.” explains Wolff. Endurance 113
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Hydration tonics Sports and hydration drinks are basically classified as isotonic, hypotonic or hypertonic. “An isotonic solution has a
similar sugar and salt concentration to blood. These drinks are used to provide a balance of energy and hydration. The solution is absorbed fairly well along with the carbohydrate-derived energy.
An isotonic drink consists of a 6-8% carbohydrate portion in the solution and around 4570mg of sodium.” Hypertonic sports drinks
contain a higher carbohydrateto-sodium concentration. “This
makes it ideal to provide energy, rather than maximise hydration, because the fluid isn’t readily absorbed,” continues Wolff. As such, athletes who rely solely on water and hypertonic energy drinks could limit their fluid absorption rate, which can cause GI distress or result in over-hydration. “When it comes to optimal hydration, a hypotonic drink, with its higher sodium concentration, works best, but these are an inadequate energy source due to their low carbohydrate content.”
The more we sweat, the more electrolytes we lose,
which makes an electrolyte replacement supplement an essential requirement during prolonged exercise
A different source
Athletes can also benefit by drinking a hypertonic drink, while ingesting electrolytes in gel or tablet form between drinks. 32Gi’s Cramp Assalt gel, for instance, was developed to address this exact issue. “It’s a hydration gel designed to maximise fluid absorption during exercise and contains an anticramp trigger.” Electrolytes play a central role in muscle contractions, which gave rise to the electrolyte theory of exercise-associated muscle cramps.
This theory suggests that muscle cramps experienced during exercise occur when electrolyte concentrations decrease due
to sweat loss or drinking too much water (which dilutes blood and, therefore, lowers the concentration). There is some evidence to suggest that up to 33% of cramp sufferers can find some degree of relief by ingesting electrolytes. However, hydration-related cramping is less prolific than generally thought, and generally only occurs in excessively hot or humid conditions and affects the entire body rather than individual muscles or specific muscle groups. Outside of the sporting context, it is also important to maintain electrolyte levels for optimal health and function. LF
LF RECOMMENDS
32Gi Cramp Assalt Gel 10g
Biogen Cytogen Sachet
114 Dis-Chem Living Fit
USN Hydrator Sachet
Enervit Isotonic Drink 420g
Biogen Electrolyte Plus 30s Effervescent tablets
CrampEase Fizzy 10s Effervescent tablets
Power Bar Electrolyte Tube
Oshee Isotonic drink
endurance
Coach’s corner By Nick Bester, Nedbank Running Club Manager, elite running coach and former Comrades champion.
MORE ISN’T ALWAYS BETTER
for ultra-endurance athletes
H
igh mileage is the ultraendurance athlete’s mantra, whether that’s time on legs or in the saddle. But Gerda Steyn’s recordbreaking performance at the 2019 Comrades marathon has helped to shine a light on another potential approach – one that promotes quality over quantity. After Gerda crossed the line in 5:58:53, slashing 10 minutes from the previous up run record, talk quickly turned to how she trains. What the endurance sport community discovered is that Gerda, under the guidance of her coach Nick Bester, follows a less conventional approach.
select group of elite athletes. He explains that his approach is based on his experience over his career.
A tested approach
Less is more
Nick is a former Comrades winner and multiple gold medallist. He’s also a prolific multi-sport athlete, excelling in ultra-endurance events like Ironman and Ultraman. He also attained provincial colours as a cyclist, and won medals at surf-ski national championships. He now manages the Nedbank Running Club and coaches a 116 Dis-Chem Living Fit
“As a multi-sport athlete, I only focused on Comrades training for three months a year. The rest of the time I focused on triathlons and duathlons, and this cross-training approach really worked for me as it reduced the damage that high running volumes imposes on the body.” Nick believes that most athletes run too many “junk miles”. “What’s the purpose of an easy run with no specific objective? These lower intensity, higher impact runs simply damage soft tissue like muscles, tendons, ligaments, cartilage and joints, which adds up over time and can cause injuries.” That doesn’t mean you should
kick up your feet and hit the couch, though. Nick ensures that Gerda does at least four quality run sessions a week, mixing up speed sessions with hill work and testing long runs.
“Every run has a purpose. There are no junk miles.”
Nick believes
that most athletes run too many “junk miles”
WHAT’S THE PURPOSE OF AN EASY RUN WITH NO SPECIFIC OBJECTIVE?
On the other days, Gerda remains active with various less jarring, lower impact activities, like Nick did as an athlete. “Between sessions Gerda does lots of walking, hiking, riding and swimming. She also does strength work in the gym to lower her injury risk.” This strength is particularly important for races like Comrades, asserts Nick. “Comrades is all about strength. In the last two months before the race, Gerda only performed one speed session a week. The rest of the time we focused on hills and strength work. That’s what gives you the power to break records and finish in the top 20 overall.”
Supplement support
Combined approach
But Nick’s effectiveness as a coach extends beyond his training approach. He also focuses on the nutritional and psychological elements needed to become a great ultra-endurance athlete. “Gerda also follows many of the dietary approaches I used as an athlete, which have also yielded results.” The main element in Nick’s diet plan is a five-day carb depletion diet, followed by a two-day carb-up before a big race. “This worked for me and numerous other Comrades champions as it makes athletes more efficient at utilising fats when running below their threshold, which also conserves glycogen for the harder sections.” Nick also emphasises the importance of an adequate protein intake for ultra-endurance athletes, particularly females. “They tend to lose more muscle than men over time, so we focus on preventing excessive muscle loss with quality protein sources and effective supplements.”
TO PUT IT ALL TOGETHER, AN AVERAGE WEEK WOULD LOOK LIKE:
MONDAY Speed work + cross training TUESDAY Active rest: Swim or ride WEDNESDAY Tempo run + cross training THURSDAY Active rest + cross training FRIDAY Hill session + cross training SATURDAY Long run SUNDAY Active rest + cross training
The elite Nedbank Running club is sponsored by Biogen, which gives Nick’s athletes, including Gerda, access to a range of beneficial supplements that aid recovery and also boost race performance. “Gerda adds Biogen Amino Power to her Cytogen drink during fast races like marathons, or to Carbogen during ultra-distance runs to replenish lost glycogen stores and limit muscle damage. She also uses Gozo gels when needed.” Gerda uses Electrolyte Plus tabs every day, and Recovergen after training and racing to aid recovery and limit muscle loss. She consumes Amino Power three times a day to boost muscle repair.
Nick also likes to include Biogen’s high potency multivitamin and mineral supplement, Multi Vitamin Plus, to make up for potential nutritional shortfalls that can arise when eating commercially-farmed fruits and vegetables. “We also add essential fatty acids in the form of Biogen’s Omega 3 + 6 soft gels and vitamin C for immune support.” The final element in Nick’s coaching arsenal is his 40-point checklist. “It’s a vital element in our plan for mental preparation. This list covers everything from ticking off every training session and meal, to getting enough sleep, a weekly massage and taking your supplements. When we get to a race with every box ticked, we know we’ve done everything we can. This gives Gerda a great deal of confidence knowing she has done everything right. The only thing left to do then is run!” LF Endurance 117
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JAMES CUNNAMA IS BACK TO WINNING WAYS Ironman PB: 7:51:02
SOUTH AFRICA HAS A RICH HISTORY OF WORLD-CLASS TRIATHLETES. RAYNARD TISSINK AND CONRAD STOLTZ, FOR EXAMPLE, COMPETED FIERCELY ON THE INTERNATIONAL TRIATHLON STAGE FOR YEARS AND IN THE PROCESS BLAZED A TRAIL FOR AN EMERGING GENERATION OF NEW TALENT. 118 Dis-Chem Living Fit
A
nd South Africa’s current crop of athletes has certainly lived up to the high standard set by these local legends. Henri Schoeman and Richard Murray are prolific short-course and Olympic distance competitors, while talented athletes like Matt Trautman and James Cunnama often stand atop the podium at major distance events.
Cunnama’s recent win at Ironman France-Nice in June, in tough conditions and against stiff competition, is the most recent in a long list of outstanding performances by local athletes. He stormed to victory with a stellar run in sweltering conditions to deny Ironman legend and 2013 Ironman World Champion Frederik Van Lierde a sixth title. It’s just reward for James, who for the past decade has led the pack of South Africa’s new generation of world-class long course triathletes.
Endurance runs in his veins James started life in one of South Africa’s major endurance sport hubs, Pietermaritzburg. Endurance events run in his veins as his parents both completed multiple Comrades and Dusi Canoe marathons. He discovered at a young age that he was suited to endurance sports, specifically running, and would often join his mother’s running group for pre-dawn
training runs. He soon began dominating his age group at half marathons. James moved to Port Elizabeth in 2002 to study towards a degree in Human Movement Science at the Nelson Mandela Metropolitan University, where he continued to hone his running prowess. That’s when he turned his attention to middledistance track running to improve his speed. It was also when his interest in triathlon was sparked. The town hosted the Spec-Savers halfIronman for the first time in 2004 and James worked as a volunteer on race day. The first full Ironman event followed soon after, which is when the ‘triathlon bug’ bit.
Training: Biogen Carbogen Low GI Biogen Amino Power Plus
Kona, while more recent success came in 2017 with wins at Ironman 70.3 events in Weymouth and Lanzarote, and a stunning victory at Ironman Hamburg, where he ran another blistering run split to win and narrowly missed out on another sub-eight hour time.
New challenges
Early success
James turned pro in 2009 and was soon Racing: competing all over the Biogen Cytogen Race Mix world, spending up to Biogen Sports nine months a year Gels travelling and at camps. His prodigious talent and tireless work ethic have helped him amass a prolific racing resume over the years, winning a number of prestigious events, Recovery: Biogen including Ironman Florida Recovergen and Ironman 70.3 Austin, (post-race Texas in 2010 and the recovery) iconic Challenge Roth in Biogen 2012, where he broke the Electrolyte Plus magical eight-hour mark. His best result at the JAMES USES apex of the sport is fourth THE BIOGEN at the 2013 Ironman PERFORM X World Championships in
RANGE
Despite his racing success, the year’s highlight was the birth of his son Jack, who arrived after he married World Champion triathlete Jodie Swallow in 2016 (the triathlete power couple are expecting twins in September). While James says fatherhood has been one of the most rewarding experiences of his life, it has also proved challenging to balance parenthood with his training demands. Now based in Stellenbosch with his family, James also travels to races instead of spending half the year overseas. Endurance 119
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Back to winning ways
He also grappled with a combination of bad luck like punctures at races, and illness in 2018, which meant the season wasn’t as successful as he would’ve liked. However, after reuniting with his old coach Brett Sutton, James has experienced a resurgence in form, which culminated in his recent win in France.
“I worked with Brett until 2013, before parting ways to try a different approach. However, after a few up and down years, which is common for elite athletes, our paths crossed again two years ago,” says James. He explains that both of their approaches have evolved during their time apart and they were once again on the same trajectory. “I’ve relied heavily on 120 Dis-Chem Living Fit
numbers in the past and have continually added new metrics to my approach as my career progressed, but this can cause stress when you don’t hit the numbers and you start to question your capabilities. It’s also easy to lose track of the basic tenets that delivered success in the first place.” Brett and James have, therefore, gone back to basics. “We’ve moved away from this reliance on hard data, preferring to listen to my body and focus on consistency rather than hitting weekly targets. While we review the data retrospectively, I’m no longer a slave to the numbers.” This approach has helped James rediscover the fun and enjoyment in his training and racing and everything finally came together again in France, which earned him a spot at the 2019 Ironman World Championships in Kona. It has also helped James to take the demands of fatherhood in his stride. “A lack of sleep due to a tough night with your kid will affect your training and racing. I understand that now and just go with it. I don’t stress and panic. This is important to achieve a healthy balance because every factor in your life can impact your performance. It also helps to have a wife who is also an elite athlete as she understands the demands.”
Biogen-fuelled performance
And a new partnership with leading local supplement brand Biogen has also helped to add a new element to his approach. “I was very impressed with the Biogen range after testing their products. The range ticks all the boxes in terms of what I need, from racing fuel to recovery drinks,” explains James. A major factor in his decision to align with Biogen was the fact that they offer a select range of Informed Sport products, certified by LGC labs in the UK. “This ensures I can rest easy knowing that I won’t test positive for banned substances. The fact that Biogen is also a local brand was another major factor that sealed our new partnership, which I’m very excited about.” In terms of his supplement stack, James says he sticks to the basics. “My race nutrition plan has remained pretty consistent throughout my career. I rely on gels and liquid carbs to get the calories in, with a few bars if needed. I also like to include some caffeine on the run and electrolytes throughout the event.” And this focus on simplicity carries through to his eating plan. James doesn’t follow specific dietary guidelines, preferring to rather eat healthfully based on what his body tells him it needs. “I’m not afraid to eat a bowl of pasta if that’s what I crave. I do, however, eat a lot of fruit and veggies.”
Photo credits: Craig Kolesky Mark Sampson
His toughest workout: Thursday’s intensity run sessions – intervals or builds on tired legs. WEEKLY TRAINING SPLIT: Swim days
Monday, Wednesday, Friday and Saturday – 5-6km a session
Run days
Tuesday and Thursday (tempo & intensity), long run Sunday – 70-80km per week
Bike days
Monday, Wednesday & Saturday – 400-500km a week
A MAJOR FACTOR IN HIS DECISION TO ALIGN WITH BIOGEN WAS THE FACT THAT THEY OFFER A SELECT RANGE OF INFORMED SPORT PRODUCTS, CERTIFIED BY LGC LABS IN THE UK.”THIS ENSURES I CAN REST EASY KNOWING THAT I WON’T TEST POSITIVE FOR BANNED SUBSTANCES. THE FACT THAT BIOGEN IS ALSO A LOCAL BRAND WAS ANOTHER MAJOR FACTOR THAT SEALED OUR NEW PARTNERSHIP, WHICH I’M VERY EXCITED ABOUT.”
JAMES’S ADVICE TO ASPIRING TRIATHLETES: Cut out the noise by getting a knowledgable, qualified coach and trust their advice. An individualised approach is always best. And listen to your body.
What are a few conventional wisdoms that pervade the triathlon industry that you feel need to change?
Don’t get sold down the garden path by new ideas and gadgets. You don’t need to hit race numbers before race day. You don’t need to hit big miles. More is not always better, especially when training for ultra endurance events like Ironman. Less is often more. Don’t go for broke. You don’t need a three-week taper. LF
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About Sue Ramauthar
Sue is the founder of Physio Wellness Physiotherapists, an outpatient physiotherapy practice with branches in Johannesburg – Rosebank and Parktown North - and Cape Town, which deals predominantly with lifestyle and sports-related injury rehabilitation. www.physiowellness.org.za
TAKE A HANDSON APPROACH TO
KINESIO TAPING The performance benefit
WHETHER YOU’RE A HIGHLY ACTIVE INDIVIDUAL OR SIMPLY FIND YOURSELF STUCK IN THE SAME POSITION FOR HOURS ON END AT WORK, BIOMECHANICAL ISSUES OR INJURIES ARE BOUND TO OCCUR.
Kinesiology tape, developed in 1979 by Japanese chiropractor Dr Kenzo Kase, has become popular among physiotherapists in treating sports and lifestylerelated issues due to the many benefits it provides. Physiotherapist Sue Ramauthar from Physio Wellness Physiotherapists, explains that therapists use the brightly coloured thin elastic cotton and polymer tape for both proactive and reactive treatments for sportspeople and the general population. 122 Dis-Chem Living Fit
“The tape’s structure models normal skin in terms of thickness and elasticity and works via various mechanisms.”
In terms of its proactive applications, kinesiology tape gently lifts the skin and lower fascial layers to enhance the interstitial space between the muscle and various superficial tissues. This mechanical lifting may improve lymph drainage and exercise metabolite removal, while also enhancing the delivery of vital energy and nutrients to fuel and repair muscles, both during exercise and at rest, which can have a performance and recovery benefit. This also helps to reduce swelling in injured muscles and promotes healing by enhancing the delivery of vital nutrients to muscles and other tissues. “The other performance benefit stems from kinesiology tape’s ability to improve functional movement patterns by enhancing proprioception – your ability to sense your movement and limbs in space,” adds Sue.
This proprioceptive benefit stems from the tape’s ability to stimulate mechanoreceptors in the skin, which can help to control ROM and movement efficiency.
Governs movement
won’t exacerbate the injury, without limiting movement in the way that traditional strapping does.
Pain relief
The ability to deliver these benefits is highly dependent on the tape’s quality and how it’s applied – the direction of pull, the shape, the tension and the location of the tape all play important roles in delivering the desired effect. “Due to its popularity, there are many different brands and products available on the market today. Products from cheaper brands don’t generally offer the same adhesion or efficacy compared to premium brands, which is why we exclusively use SpiderTech™ products in our practice,” states Sue. “Physiotherapists are trained to apply the tape correctly, and usually rely on rolls to do so. While applications can last for up to 5 days if you use quality products, clients may need to reapply the taping between sessions, if the taping comes loose, or before events or races.”
ANOTHER BENEFIT IS THE TAPE’S ABILITY TO RELIEVE PAIN BY ACTIVATING THE ENDOGENOUS ANALGESIC SYSTEM. SpiderTech™ tape, for example, is clinically researched and developed with advanced wave technology to activate Merkel cells (nerve endings) on the skin that signal your nervous system to block discomfort. In this way, SpiderTech™ supports the body’s natural physiology and may deliver minor pain relief, while also providing support for joint instability, sprains and muscle and ligament strains.
And this application for enhanced functional movement is also beneficial to reduce a client’s injury risk. If physios find that joint or musculoskeletal structures are out of alignment, they can apply tape to improve postural and joint alignment and restore natural function to reduce injury risk. “In this regard, taping serves as a preventative measure, ensuring clients do not exceed a healthy or beneficial ROM. When applied correctly, the kinesthetic awareness the tape creates can help them better understand their limits and work safely within that range,” explains Sue. This also applies in a reactive treatment context, as the tape helps injured patients working through rehab programs. By supporting compromised biomechanics from injury or weakness, the tape allows clients to train within a safe ROM that
All in the application
These requirements make precut kinesiology tape extremely functional and versatile. When selecting a pre-cut option, Sue recommends that you stick with quality brands to get the most benefit and that you carefully read and follow the application guide provided with the tape. SpiderTech™ offers a large range of more than 17 body part-specific pre-cut products. The patented Snap-Stick-Go tape backing makes it simple to apply, with easyto-follow numbered application instructions and online support for specific needs. “It can be beneficial to have a qualified professional demonstrate how to apply the pre-cut tape initially. We always aim to empower clients in this way to enable them to tape themselves before an event or between treatment sessions when required.” She adds that you can also use the pre-cut tape as a first-line treatment for minor injuries or niggles. “However, if you don’t experience relief, it is important to consult a qualified professional.”
About SpiderTech™ SpiderTech™ products are designed and manufactured in Canada using the best quality original kinesiology tape material from Nitto Denko of Japan – the originators of kinesiology tape. These quality materials provide longer adherence time for each application, with less likelihood of irritation during application, wear or removal. Health 123
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PRE-CUT APPLICATION GUIDE
SpiderTechTM offers an extensive range of pre-cut products1 Find the perfect fit for your needs.
For an effective and successful DIY kinesiology taping experience, SpiderTech™ offers these guidelines:
Skin preparation:
Your skin must be dry and clear of hair, creams and oils. Clipping or shaving the target application area may be necessary.
Skin condition:
Do not apply tape over broken or damaged skin, including sunburns. If itching or irritation occurs or the area turns red within the first day following application, remove the tape immediately. No increased discomfort should be experienced while wearing the tape.
Elbow SpiderTM
Hip SpiderTM
Tennis elbow Golfer’s elbow Muscle strain Improved athletic performance Postoperative rehabilitation Targeted pain relief
Iliotibial band syndrome Strained gluteal muscles Hip bursitis Muscle imbalance Improved athletic performance Postoperative rehabilitation
Helps with:
Helps with:
Keep the adhesive clean:
Do not touch the adhesive side of the tape while applying. This may decrease the adhesive strength and may lead to early peeling.
Remove the backing:
Peel back the paper backing in small amounts at a time and lightly attach the tape to the skin. Apply the base section with no stretch in the tape or muscles.
Setting the adhesive:
Once the tape is applied for each section, gently rub the top of the tape to smooth out any creases and activate the glue. Rub the tape from the start to the end of each section.
124 Dis-Chem Living Fit
Postural SpiderTM
Hamstring SpiderTM
Shoulder injuries Mid back pain Poor posture Rounded shulders Neck pain Muscle imbalances
Strained hamstring Weak hamstring Traction enthesopathy Muscle strain Muscle imbalance Improved athletic performance Postoperative rehabilitation
Helps with:
Helps with:
Note: Some applications will require assistance. Not all SpidersTM are shown here. Visit www.spidertech.co.za
REVIEW THE FULL PRODUCT RANGE.
APPLICATION EXAMPLE1
SCAN AND DOWNLOAD
Helps with:
Shoulder Spider basic application 1
2
STEP 1: With the arm resting at their side, peel off half of the backing of section 1 and apply to the shoulder along the junction of the upper arm and shoulder. Once half of section 1 is applied, tear the remaining portion of the backing off and apply the tape to the skin. Gently rub over the top of the tape to activate the glue.
Place the arm behind the back. Start peeling off the backing of section 2 and with a small amount of stretch, apply along the top of the shoulder blade.
5
6
7
STEP 7: With the arm extended forward and the elbow straight, around the height of the shoulder, start peeling back the backing of section 7 and allow the tape to contact the skin along the tricep muscle.
8
STEP 8: With the arm pointing out in front and the elbow bent, around the height of the shoulder, start peeling back the backing of section 8 and apply to the tricep muscle without any tension.
STEP 3: As you peel the backing off of section 3, apply the tape to the back of the shoulder without any stretch.
4
STEP 4: Move the arm from behind the back to across the front of the body, placing the hand on the opposite shoulder. Peel the backing off of section 4 and apply the tape with no tension in the direction of the back border of section 1 of the brace.
STEP 5: With the arm extended straight, start peeling the backing of section 5 and apply the tape with no tension along the lateral portion of the bicep muscle. STEP 6: With the arm still extended, start peeling back the backing of section 6 and apply the tape to the bicep muscle without any tension.
STEP 2:
3
Arthritis Joint strain Improved athletic performance Rotator cuff strains Muscle imbalance Postoperative rehabilitation Muscle spasms
Health 125
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SpiderTechTM offers an extensive range of pre-cut products1 Find the perfect fit for your needs.
Lower back SpiderTM
Neck SpiderTM
Full knee SpiderTM
Joint strain Improved athletic performance Disc injuries Muscle strains Postoperative rehabilitation Muscle spasms Back pain
Whiplash Neck strain Tension headaches Torticollis Improved athletic performance Postoperative rehabilitation Cervical disc disease Arthritis
Arthritis Patellar tendinopathies Improved athletic performance Patello-femoral joint instability Ligament strains Postoperative rehabilitation Meniscal degeneration
Helps with:
Helps with:
Helps with:
Wrist SpiderTM
Ankle SpiderTM
Upper Knee SpiderTM
Sprained wrist Wrist instability Carpal tunnel syndrome Hypermobility Tendinopathies of the fingers
Shin splints Ankle sprains Ankle instability Improved athletic performance Postoperative rehabilitation Arthritis Plantar fasciitis
Improved athletic performance Patello-femoral joint instability Ligament strains Postoperative rehabilitation Meniscal degeneration Targeted pain relief
Helps with:
Note: Some applications will require assistance. Not all SpidersTM are shown here. Visit www.spidertech.co.za
Helps with:
Helps with:
Reference: 1. Adcock Ingram Data on File (Spider Tech Global Brochure & Pocket Guide 2019090210159537.) Article sponsored by: Adcock Ingram Critical Care (Pty) Ltd, Reg. no. 2000/004208/07, 1 Sabax Road, Aeroton, 2013, Johannesburg. Tel. +27 11 494 8000.
endurance
PREPARING FOR YOUR BEST 947 DATE: SUNDAY, 17 NOVEMBER
WWW.947RIDEJOBURG.CO.ZA
Your bike set-up matters
Before you dive into a training program, it’s vital to get your bike set-up right. Visit your local bike shop for a proper assessment and set-up. Specialist stores will have the necessary equipment to check your body measurements and biomechanics, and configure your bike appropriately. Doing so will ensure greater comfort for recreational riders, with less risk for cramps and injuries, while more serious riders could benefit from better efficiency and aerodynamics.
with periods of rest and recovery to Plot your optimise your exercise training plan response and With any form of endurance adaptations. training, you need to periodise With 11 weeks your training, building up your until race day from fitness, strength and endurance 1 September, a over time, and be specific in your properly periodised approach to achieve ideal race- plan would initially day conditioning. look to build your endurance with Periodisation progressively longer This is a structured training easy rides, and will approach that incrementally eventually incorporate increases your training load over more intensity progressive periods or cycles. and conditioning This scientifically-validated sessions as race approach balances training day approaches. 128 Dis-Chem Living Fit
TRAINING PHASES PHASE 1: BUILD THE BASE
Duration: 6 weeks
BY FAILING TO PREPARE YOU’RE PREPARING TO FAIL BENJAMIN FRANKLIN
Cyclists often speak about ‘time in the saddle’. This builds your fitness base and is vital for all riders, especially those tackling the longer distance. The aim during this phase is to develop the cardiovascular fitness, endurance and leg strength needed to cycle non-stop for the duration that
PHASE 2: RACE-SPECIFIC CONDITIONING Duration: 4 weeks
With a solid base established, it’s time to add in some intensity. The Discovery 947 Ride Joburg route is challenging, with numerous tough climbs, the majority of which come in the first half of the race. That means it’s time to build on your base with some hill work. corresponds to your goal time. That means more volume and less intensity. If you haven’t cycled through winter, start easy and build up slowly. It’s preferable to structure your workouts based on time, not distance or speed. Week 1:
Week 5:
5 sessions: 3 weekday rides, Spinning or Wattbike sessions 2 weekend long rides 45 / 45 / 45 45 / 180 (in minutes) Week 6:
6 sessions: 3 sessions: 4 weekday rides, 2 weekday rides, Spinning or Wattbike sessions Spinning or Wattbike sessions 2 weekend long rides 1 weekend long ride 30 / 45 / 45 30 / 30 / 60 (in minutes) 30 / 60 / 210 (in minutes) Week 2:
It’s a great idea to join a cycling club or find a group for your longer weekend rides. You’ll get to ride in a safer environment and can chat to experienced riders who could share some valuable Week 3: advice. This also provides an 4 sessions: opportunity to gain experience 3 weekday rides, and build confidence when Spinning or Wattbike sessions riding in a bunch. 1 weekend long ride 30 / 30 / 120 (in minutes) 4 sessions: 3 weekday rides, Spinning or Wattbike sessions 1 weekend long ride 30 / 30 / 90 (in minutes)
Week 7:
5 sessions: 3 weekday rides, Spinning or Wattbike sessions 2 weekend long rides 30 / 45 / 45 75 / 180 (in minutes) Include 1 hill repeat session (12 x 500m) during 1 weekday ride. Include 6 x 5-minute hard intervals with a 5-minute recovery in the weekend long ride.
Week 8:
5 sessions: 3 weekday rides, Spinning or Wattbike sessions 2 weekend long rides 30 / 45 / 45 90 / 210 (in minutes) Include 2 hill repeat sessions (10 x 750m) during 2 weekday rides. Include 4 x 10-minute hard intervals with a 5-minute recovery in the weekend long ride.
Week 4:
5 sessions: 3 weekday rides, Spinning or Wattbike sessions 2 weekend long rides 30 / 45 / 45 30 / 150 (in minutes)
Endurance 129
endurance
Week 9:
6 sessions: 4 weekday rides, Spinning or Wattbike sessions 2 weekend long rides 45 / 60 / 60 / 45 75 / 240 (in minutes) Include 2 hill repeat sessions (8 x 1km) during 2 weekday rides. Include 3 x 15-minute hard intervals with a 5-minute recovery in the weekend long ride.
Week 10:
5 sessions: 4 weekday rides, Spinning or Wattbike sessions 1 weekend long ride 30 / 45 / 30 60 / 180 (in minutes) Include 2 hill repeat sessions (12 x 500m) during 2 weekday rides. Include 10 x 3-minute hard intervals with a 2-minute recovery in the weekend long ride.
PHASE 3: THE TAPER
Duration: 1 week Weeks of hard work can all be undone in the final week before the race without an adequate training taper. A short taper, or no taper at all, will likely result in a poor race-day performance because your body hasn’t had time to recover and adapt to the training. Ben Capostagno, a sports scientist at Science2Sport, explains that every cyclist needs to consider their preceding training load when structuring their taper – bigger loads may require longer tapers. However, most recreational cyclists should benefit from a week-long taper. “When athletes approach a target event, we decrease the volume of the training, but keep the intensity at a moderate to high level. The high intensity is required to ensure that 130 Dis-Chem Living Fit
the athlete doesn’t lose the traininginduced adaptations.” Week 11: A typical pre-race taper week will look like this: Day 1:
Rest.
Day 2:
1.5–2 hour easy ride at a low intensity and high cadence (>90rpm) Day 3:
Rest.
Day 4:
30-minute warm-up at a low intensity. 4 x 4-minute intervals at threshold intensity. 10-minute active recovery between each interval. 30-minute cool down. Day 5:
Rest.
Day 6:
1.5–2 hours easy ride at a low intensity with 5 x 2-minute accelerations. Use a relatively hard gear and moderate cadence (70-80rpm). Rest for 5 minutes between each acceleration. Day 7:
Race day
Don’t forget to consider these factors
The Discovery 947 Ride Joburg takes place on the Highveld at the start of summer. It can get and often is extremely hot, especially for those who start later in the unseeded groups and take 5 or more hours to finish. It can, therefore, be beneficial to improve your heat tolerance during your training blocks by planning a few long rides around similar times to when you expect to start and finish. It is also important to drink an electrolyte solution (read more on page 112) during training and racing.
Optimise recovery
You’ll get the best response from your training when you recover properly
between training sessions. This requires adequate sleep – between 7-9 hours a night – and the right nutritional approach. Follow a balanced, calorie-controlled diet that is based predominantly on whole foods. Make sure you find the right balance of protein and carbs to support muscle repair and replace depleted energy stores.
Supplement support
It can be beneficial to incorporate a carb-protein blend during your heavier training weeks, especially when you have consecutive sessions planned. This will help to limit muscle damage during your training rides, while also enhancing your recovery off the bike.
Whey protein: After a training session.
Casein protein: Before bed to support recovery.
BCAAs: A beneficial source of amino acids for enhanced recovery before, during and after training.
L-glutamine: An important amino acid that is depleted during intense training.
Test your race-day nutrition plan
There’s a popular saying among endurance coaches, which states “nothing new on race day”. That means you’ll need to plan, test and use your race-day supplement strategy on a few long rides during your training blocks. Some athletes prefer eating solids to get their energy, while others prefer liquid-based feed. Sometimes a combination of both is best to ensure nutritional comfort. Find what works best for you and stick with it!
PHASE 4: IT’S RACE DAY!!!
Your options:
DRINKS, GELS, TABS, CHEWS OR BARS
Namedsport Enervit Hydrafit Gt Sport Electrolyte Drink 24 Tabs Powder
32Gi High Intensity Sports Gel
Avoid the stress
USN Energy Oats Bar
A product that contains a combination of simple and complex carbohydrates and electrolytes is generally best for cyclists who train and compete at higher intensities for 3-4 hours. These products provide an immediate source of glucose for use by working muscles, and sustained energy release as the complex carbohydrates take longer to digest and assimilate. Dosage 40-90g per hour.
Caffeine
When used correctly, caffeine is a proven performanceenhancing aid. Research has shown that caffeine can reduce perceptions of fatigue, enhance mental focus and clarity, and improve energy efficiency. Dosage: 5-10mg/kg bodyweight.
With so many people converging on a central point, there is always traffic congestion. Don’t stress yourself out or miss your start time by arriving late. Rather wake up and leave a little earlier to enjoy a hassle-free and stress-free warm-up pedal to the start. Stick with the bunch
It’s ideal to start in a seeded group as these tend to be more organised and riding in bigger bunches creates the slipstream effect, which conserves energy. There will also be more riders to spread the workload as they take turns ‘pulling’ the bunch along in front – do your best to contribute to this collaborative effort if you can. If you lose the bunch, slow down and wait for the next group to pass, until you latch onto one that is travelling at your ideal pace. Don’t try to ride solo for too long. Further down the field you’ll find riders who are competing as a personal challenge or for charity. These riders will normally start in an unseeded group, which is far less organised. As such, it’ll be harder to find an organised bunch.
Do what you can to stick in a group, especially if it’s windy. Execute your nutrition plan
Eat and drink early and often, consuming controlled amounts at planned intervals. Don’t overdo it and don’t deviate from the plan that you perfected during your training. Manage your fluid intake
The general rule of thumb is three litres of water a day and 200-400ml of water for every hour of exercise, depending on the heat. Stay cool
Douse your body periodically with cold water, if possible. This will help to regulate your core body temperature and also allows the wind to cool your body more effectively. Enjoy it
You’ve worked hard to get to the start line, now it’s time to enjoy it. Don’t miss an opportunity to look up and take it all in. It’s a unique experience that you won’t want to forget. LF Endurance 131
HEALTH
!
“YOUR BODY IS YOUR MOST PRICELESS POSSESSION. TAKE CARE OF IT.”
HEALTH = YOUR WEALTH ANXIETY HAS MET ITS MATCH!
HEA
JAPANESE RESEARCHERS FROM KUMAMOTO UNIVERSITY HAVE SHOWN THAT CONSUMING MATCHA POWDER OR MATCHA EXTRACT CAN CALM ANXIETY LEVELS BY ACTIVATING DOPAMINE AND SEROTONIN RECEPTORS. *Study published in Journal of Functional Foods
LF
2 HOURS SPENDING 2 HOURS A WEEK OR MORE IN NATURE MAY BE A CRUCIAL THRESHOLD TO PROMOTING HEALTH AND PSYCHOLOGICAL WELLBEING, ACCORDING TO A STUDY BY UNIVERSITY OF EXETER RESEARCHERS AND PUBLISHED IN SCIENTIFIC REPORTS.
LTH
6 cups THAT’S THE UPPER LIMIT FOR DAILY COFFEE CONSUMPTION, ACCORDING TO NEW RESEARCH PUBLISHED IN THE AMERICAN JOURNAL OF CLINICAL NUTRITION. TOO MUCH CAFFEINE CAN CAUSE HEALTH ISSUES SUCH AS HIGH BLOOD PRESSURE, HEADACHES, HEART ARRHYTHMIA AND ANXIETY.
in this section FEATURE
Q&A
FEATURE
Bio versus physio...134
Gut health
Antioxidants
...140
...142
Health
BIO VS PHYSIO TEARS, TWEAKS, STRAINS AND SPRAINS ARE NOT UNCOMMON WHEN YOU LEAD AN ACTIVE LIFESTYLE, ESPECIALLY WHEN YOU CONSTANTLY PUSH YOUR BODY TO ITS LIMIT. While prevention is always better than cure, when you experience any biomechanical issues or, worse, an injury strikes, it’s important to get the right treatment to ensure an acute problem doesn’t become a chronic condition that sidelines you from training or racing.
134 Dis-Chem Living Fit
Find the right experts to bounce back from injury PHYSIOS VS ARE CONCERNED WITH identifying and maximising movement potential to improve a patient’s quality of life and may also specialise in other areas, like cardiopulmonary, neurologic or orthopaedic physiotherapy.
BIOKINETICISTS ARE CONCERNED WITH strengthening the injured tissue, system or structure, along with the supporting and accessory structures that may have weakened as a result.
what you don’t want to get worse...
tendon rupture, muscle tear or stress fracture
When serious injury strikes If you experience any sharp or sudden pain during exercise, it’s best to stop immediately. Your next stop should be your doctor or GP, who is qualified to diagnose your injury correctly and advise on the best course of action or treatment. This may include a visit to a medical specialist like an orthopaedic surgeon if the injury is severe, like a tendon rupture, muscle tear or stress fracture, as these injuries may require direct medical intervention to repair the tissue damage. Following surgery or treatment, the orthopaedic surgeon or doctor will advise on the rest period required before rehabilitation can begin. They will also advise you on which specialist to see relative to your injury, as physiotherapists and biokineticists have different roles to play in the rehabilitation process.
Health 135
Health
PHYSICAL THERAPY
VS Specialist skills
A physiotherapist will generally start the rehabilitation process, using information obtained from your doctor, specialist or surgeon and your medical history, as well as a physical examination to establish a treatment plan. Physios can also identify and address issues like muscle strains, spasms or tweaks, or minor joint pain, without the need to visit a GP or specialist. They will use manual therapy and other physical means to treat the symptoms and causes of the biomechanical issue or injury, and will begin correcting any associated structural complications. Their treatment approach may include a combination of massage, ultrasound, heat and cold, dry needling, acupuncture and the application of electrophysical modalities. These are used with the aim of healing the damaged area, while also developing, maintaining and restoring natural movement and function. 136 Dis-Chem Living Fit
Special populations
Physios will often also prescribe basic therapeutic exercises that can assist with correcting the root cause of a problem, and will also use patient education as a means to further improve the condition. They also have the qualifications and ability to examine and treat neuromuscular and cardiothoracic problems, depending on the severity and associated complications. However, your first stop should generally always be your GP. Physios are also qualified to treat special populations, like the aged or children, not just injured athletes. Through their work with these groups, physios are concerned with identifying and maximising movement potential to improve a patient’s quality of life and may also specialise in other areas like cardiopulmonary, neurologic or orthopaedic physiotherapy.
With such a variety of physiotherapists on offer, it is important to find one who specialises in the area where you require assistance. Many physios will dedicate their practice to dealing with sports injuries, for example, which makes them more experienced and better suited to help you recover from any sport or trainingrelated injury. It pays to do your homework and get references from other people in your training group or sporting community who have used their services. And don’t be shy to ask to see their qualifications, which should be a university degree, and check that they are affiliated to the Health Professionals Council of South Africa.
WHAT PHYSIOTHERAPISTS DO: • •
• •
• •
First-phase rehabilitation. Treat multiple systems, including neuromuscular, musculoskeletal and cardiopulmonary systems. Use physical and manual therapy to treat injuries or problems. Use massage, ultrasound, heat and cold, dry needling, acupuncture or electrostimulation. Prescribe basic therapeutic exercise. Treat special populations.
Health
BIOKINETICIST
Rebuild with a bio
Once the physio nears the end of their treatment plan, they may refer you to biokineticist. This specialist works to improve a person’s physical condition through exercise. Depending on the injury, they will be your second and final phase of rehabilitation. Their treatment plan will consist of an exercise program that strengthens the injured tissue, system or structure, along with the supporting and accessory structures that may have weakened as a result. The biokineticist will also assess you to determine if there are any underlying biomechanical issues or strength imbalances that may have caused the injury in the first place. They will include the relevant strength, proprioception, stretching and/or mobility work in your rehab program, which is vital to prevent future problems from occurring. Your biokineticist will initially take you through the exercise program they have prescribed and will supervise and assist you during the initial training sessions to ensure you use proper form and technique, which also helps to avoid further injury. Special cases, like stroke and cardiac patients, will always 138 Dis-Chem Living Fit
VS
be supervised during sessions. They will continually evaluate your physical status throughout the duration of your program, to check how your strength and conditioning improves and track progress in terms of your injury rehabilitation. Biokineticists will use equipment commonly found in your gym to assist with rehabilitation, including treadmills, stationary bicycles, isokinetic strength dynamometers, free weights (dumbbells and barbells) and weight machines, in addition to more specialised equipment such as bands, balance boards, stability balls and suspension trainers, to achieve the desired outcome.
Proactive performance prep
Outside of rehabilitation, biokineticists often work closely with athletes to improve performance across various sporting codes. They are able to do this as they hold undergraduate and postgraduate degrees, with the top biokineticists holding a Masters degree. This means that they offer highly specialised services, which can be both proactive and reactive, whereas a physio is generally reactive.
Proactive services include health evaluations like cholesterol, blood pressure and resting and maximal heart rates, body composition assessments, such as body fat analysis and fat distribution assessments, and basic testing like range of motion and flexibility tests. Their services also incorporate exercise prescription and exercise and sport-specific fitness testing, such as aerobic work capacity, endurance, strength, lactate threshold and maximal power testing, at both an elite and amateur level. Biokineticists are also required to register with the Health Professionals Council of South Africa, so if you are unsure about their qualifications, ask to check their credentials. They can generally be found at sports science centres, gyms and specialist training facilities. LF
WHAT BIOKINETICISTS DO: •
• • • •
Improve physical conditioning through exercise, including stretching and mobility work. Prescribe exercise and end-phase rehabilitation programs. Supervise and conduct rehab training sessions. Evaluate health and fitness levels on an ongoing basis. Supervise and conduct sport-specific and performance training.
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Q&A
ASK THE PROS I hear many people talking about gut health, but what does that actually mean? Andile via Facebook
Y
our gut is actually a vibrant and dynamic environment that is teeming with life. Millions of tiny organisms known as microbes live within your digestive system and make up what is usually referred to as your microbiome – ‘micro’ meaning small, and ‘biome’ referring to a naturally-occurring community of flora occupying a large, relatively speaking, habitat. Scientists have over the years managed to pinpoint some 10,000 distinct microbe species. These organisms range from beneficial to harmful and include fungi, viruses and a range of both ‘bad’ and ‘good’ forms of bacteria.
Finding the balance
Gut microbiomes differ vastly from person to person – even identical twins don’t have the same microbiome – as these microbes adapt in response to the individualised environment we create for them, predominantly through the food we eat. However, optimal gut health is dependent on many other interrelated factors. The state of our microbiome and resultant health of the beneficial microbes in your gut are responsible for various aspects of your general health, which is why so much focus lately has shifted to ‘gut health’. At the most basic level, your gut health is 140 Dis-Chem Living Fit
PRO TIP It can be beneficial to rotate the type of probiotic you use to ensure you benefit from a diverse range of strains.
a precursor for overall health, as well as more specific aspects such as optimal digestive and immune functions.
Do you have an unhealthy gut?
A dysfunctional or unbalanced microbiome, where ‘bad’ bacteria dominate to the detriment of the ‘good’ bacteria, is often at the root of much of our ill health. Many of us suffer from unhealthy guts due to diets that are rich in overly processed and refined foods, sugar and alcohol; chronic systemic inflammation caused by hormonal
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imbalances, allergens or intolerences (gluten is typically associated with this condition); medication overuse, particularly antibiotics and anti-inflammatory drugs; and exposure to numerous environmental toxins and stress. Many of us also lack sufficient digestive enzymes, which is another major contributor to common tummy troubles. These digestive enzymes are usually produced by the pancreas or derived from natural foods, and help us digest food so that it can be absorbed and utilised by the body. We generally get fewer digestive enzymes from our diets these days as heating food above 46.6°C denatures most enzymes, rendering them inactive. We also don’t eat sufficient raw, living plant food to replenish digestive enzymes. This deficit can alter our microbiome and creates an environment that promotes the overgrowth of ‘bad’ bacteria and yeast, which results in IBS, candida and joint pain. The resultant microbial imbalance and enzyme deficiency can result in poor digestion and sub-optimal nutrient absorption. Poor gut health has, therefore, been linked to various conditions, from irritable bowel syndrome, intestinal disorders and frequent colds or infections, to more serious issues such as auto-immune disorders, brain fog, chronic fatigue and endocrine dysfunction.
Creating a healthy gut
To counter this imbalance, a diet high in fibrous vegetables such as leeks, celery, pears, bananas and apples will provide the beneficial bacteria in your gut with sufficient insoluble fibre on which to feed. Antioxidants called polyphenols, found most abundantly in foods such as fruits, vegetables, extra virgin oil and cocoa, can also play a vital role in gut health by helping to balance gut microbes. They do so by stimulating the growth of beneficial bacteria and keep ‘bad’ bacteria in check, which stops them from taking over. Periodic use of live strain probiotic products that deliver a high load of beneficial bacteria, or combinations of those listed, can also be beneficial to add or top up on the bacteria that are often destroyed due to poor diets, stress, medications or toxins. LF
WE GENERALLY GET FEWER DIGESTIVE ENZYMES FROM OUR DIETS THESE DAYS AS HEATING FOOD ABOVE 46.6°C DENATURES MOST ENZYMES, RENDERING THEM INACTIVE.
Although there are many different bacteria species that comprise our microbiome, the following are important to keep your gut healthy and functioning optimally: Lactobaccilus plantarum
Found in cultured vegetables like sauerkraut. It helps regulate immunity and controls inflammation in the gut. It also prevents food allergies and absorbs and maintains nutrients such as omega-3 fatty acids, antioxidants and vitamins. It is instrumental in fighting infections.
Bifidoacterium longum
Colonises our bodies at birth. It improves lactose tolerance and prevents food allergies and diarrhea, and the proliferation of pathogens.
Lactobaccilus acidophilus Found in fermented dairy products such as yoghurt and kefir. It maintains bacterial balance to aid the immune system. It also helps to regulate cholesterol levels.
Bifidobacterium lactis
Contained in fermented milk products. It boosts immunity and prevents digestive problems, and assists in fighting pathogens such as salmonella.
Lactobaccilus brevis
A rod-shaped bacteria used for souring beer. Acts as an immune system fighter by increasing cellular immunity and enhancing killer T cell activity. Health 141
Health
LIMIT DAMAGE WITH
ANTIOXIDANTS F
ree radicals have developed a bad reputation in mainstream media over the years. Their highly reactive nature means these molecules can potentially damage cells, proteins and DNA and they are, therefore, linked to various conditions such as premature ageing and many chronic degenerative diseases. However, the nuance lost in many articles on the subject is the fact that free radicals are normal by-products in a complex energy production process that occurs in a cell’s mitochondria – the tiny metabolic powerhouses that drive most cellular functions.
A natural response That means some degree of free radical-driven ‘damage’ – known as oxidative stress – is normal. It’s similar to how your muscles grow following damage caused by intense training or exercise. Accordingly, some degree of oxidative stress is necessary to initiate certain beneficial responses, be it after exercise or an immune reaction to an infection. In this way, free radicals help to create resilient cells that can withstand metabolic stress and disease. However, problems arise when our bodies become overwhelmed by free radicals in response to a 142 Dis-Chem Living Fit
THE BEST PLACE TO GET ANTIOXIDANTS IS FROM YOUR
chronic stress or an overblown acute response. In these instances, free radicals can accumulate and the resultant cell damage can spiral out of control. This state can also impede normal cell repair mechanisms. This accumulation can happen due to poor diets, particularly when we consume sugar or refined carbohydrates in excess or eat pro-inflammatory processed foods such as trans fats. Environmental or chemical stress, overtraining, chronic disease or excessive work or lifestyle stress, or a combination of these and other related factors, are also major contributors.
Free radical fighters
Our bodies keep all levels of oxidation in check with the help of substances called antioxidants. Antioxidants lessen or prevent the effects of free radicals by reducing their reactivity through a chemical process. This is technically known as an oxidation-reduction or redox reaction, where molecules transfer electrons between each other to balance their charges to reduce reactivity in the unstable molecule.
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FOODS RICH IN ANTIOXIDANTS
Antioxidants are unique in that they can donate an electron without becoming reactive free radicals themselves. Our body also needs a variety of antioxidants as free radicals have different effects in different areas of the body, and not every antioxidant behaves in the same manner due to their different chemical properties. The best place to get antioxidants is from your diet. They’re found in abundance in natural foods, particularly fruits and vegetables. Carotenoids like beta-carotene and lutein, minerals like selenium and manganese, vitamins A, C and E and certain phytonutrients such as lycopene, flavonoids, phenols and polyphenols are potent antioxidants we can derive from the foods we eat. Additional antioxidants include alpha lipoic acid, coenzyme Q10 and glutathione.
Reign in rampant free radicals However, it is during periods when stresses surpass normal, beneficial levels, like during intense training blocks, work deadlines, exposure to pollution or chemical substances or while we’re sick, that additional antioxidant support may be beneficial.
In these instances, adding more antioxidant-rich foods to your diet is a sensible approach. However, modern farming practices and food preparation techniques can reduce the antioxidant content of these foods, which is when supplementing with well-formulated products can offer nutritional support. Modern multivitamin and mineral supplements generally contain a broad spectrum of antioxidants, which makes them ideal for use during periods when free radical production might exceed normal levels. Single-antioxidant supplements such as vitamin C may also be beneficial in specific instances, like during colds or flu infections because immune cells require a greater supply to function optimally in these specific circumstances. In these instances, practical recommendations suggest a microdosing approach is best, rather than mega-doses in the morning and/or evening. This ensures that we don’t overwhelm our bodies with antioxidants, which can suppress many of the other beneficial processes that free radicals initiate, such as the adaptive response to exercise. In this context, it may also be beneficial to avoid supplemental antioxidants immediately before, during or after training. Ultimately, it is best to get most of your antioxidants from whole-food sources, relying on supplements to augment your intake during periods of heightened demands. LF
LF RECOMMENDS
ANIMAL PRODUCTS Organic free range Eggs (vitamin E) Milk Cheese
VEGETABLES: Alfalfa sprouts Beets Brinjals Broccoli Brussels sprouts Carrots Corn Kale Legumes Lettuce Onions Soybeans Spinach Sweet potatoes Turnip greens
FRUITS: Apples Berries (blackberries, raspberries and strawberries) Cantaloupe Cherries Figs Grapefruit Kiwi Mango Oranges and other citrus fruits Papaya Pears Plums Pomegranates Prunes Raisins Red grapes Sweet red bell peppers Tomatoes
NUTS AND OILS: Biogen Lifestyle Nutrition Anti-oxidant Plus Vitamin C 1000mg 60 Capsules 100 Tabs
144 Dis-Chem Living Fit
Amipro Alpha Lipoic Acid 250 / 60 Capsules
Dis-Chem Gold Co-enzyme Q10 160mg / 60 Caps
Red palm oil (vitamin E) Brazil nuts (selenium)
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