Dis-Chem Living Fit. Nov / Dec 2019

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

SUPPLEMENTING FOR

RECOVERY

GET LEAN WITH CARDIO workouts inside IS THIS LOWCARB, HIGH-FAT PLAN FOR YOU?

GOING KETO FREE

TO DIS-CHEM BENEFIT MEMBERS

NOV/DEC 2019

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

STEPPING UP TO A

STAGE RACE

Most effective when used in conjunction with a kilojoule-controlled eating & training plan

LOSE 2.2 TIMES MORE WEIGHT WITH KETO Total weight loss with Keto compared to following a low-calorie, low-fat diet.1

When you’re committed to losing weight

Get your complete solution at usn.co.za and Dis-Chem stores.

USN.CO.ZA @USNSA

USN SA @USNSA

YOUR 3-STEP KETO SOLUTION

ACTIVATE, MAXIMIZE AND FUEL KETOSIS Keep your body in ketosis & rapidly increase the amount of fat you burn to lose more weight.

KETOSIS: 1 ACTIVATE FAT BURN CAPSULES Kick-start your day by increasing your metabolic rate to activate fat-burning & elevate feel-good energy while decreasing appetite with key thermogenic ingredients TeaCrine®, Paradoxine® & Caffeine.

KETOSIS: 2 MAXIMIZE BHB SALTS

KETOSIS: 3 FUEL MCT OIL

A breakthrough Ketone energy supplement to fuel your muscles & brain, whilst on a low-carb diet. It activates Ketosis faster & reduces appetite2. Your vital stamina & energy source that replaces energy from carbs & sugars (glycogen).

DOWNLOAD YOUR FREE KETO KICK START PLAN

Wood RJ, et al. Carbohydrate restriction alters lipoprotein metabolism by modifying VLDL, LDL, & HDL subfraction distribution & size in overweight men. Journal of Nutrition, Feb; 136(2):384-9, 2006. 2McClernon FJ, et al. The effects of low-carbohydrate ketogenic diet & a low-fat diet on mood, hunger, & other self-reported symptoms. Obesity, Jan; 15(1):182-7, 2007.

1

Visit USN.CO.ZA and download your complete customized KETO Kick Start Plan with everything you need to start and succeed in your weight loss journey.

BUY ONLINE AND GET 10% DISCOUNT. USE CODE: USNblogKeto

This fat fills you up and provides your body with energy. It boosts the creation of Ketones to be utilized as energy. MCT OIL can help you stay in the fat-burning state known as Ketosis.

DCLF

09 Welcome 10 Highlights 12 Store finder 16 News 24 Events 36 Healthy eating

Nov/Dec

LIVINGFIT

54 Transformation

CONTENTS

124

Lifestyle & Health

30 Keto lifestyle

42 Recipes

36 Healthy eating

46 Nutrition

38 Smart swaps

52 Ask the experts

Ketogenic is trending, be in the know 8 tips to keep you lean over the December holidays

Kick it, pick it

Healthier treats for the festive season

140 30

We’ve got the scoop on superfoods Sugar alternatives

54 Transformation

KICK IT PICK IT

Change it up!

Winning at losing

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.

Cover Photo: By Daniel Coetzee for ZC Marketing Consulting Opening Photo: 2019 Momentum Health Cape Pioneer Trek presented by Biogen.

By Carli Smith for www.zcmc.co.za

24

EVENTS

Find your next race fix

140

STEPPING UP TO A STAGE RACE

78 Kick it, pick it Kick less effective exercises for functional moves

88 Expert advice

How to preserve muscle

96 On-the-go protein

78

We review protein bars and RTDs

104 Athlete profile

KICK IT, PICK IT CHANGE IT UP!

Nhlanhla Vilakazi

106 Gym etiquette

What to do and what not to do in the gym

112 Running plan

How to prepare for your first 5, 10 or 21km

122 Expert Q&A

Which workouts boost fitness best?

124 Supplements

Supplementing for recovery

130 Does the shoe fit?

How to choose the right running shoes and socks

136 Endurance profile MaxX Moticoe

8 tips to keep you lean over December

are meant to be a time for us to unwind, relax and enjoy life ...

36 Holidays

Clinton Hunter Coach Clint is a qualified athletics coach through Athletics South Africa.

Chris Anastasopoulos Head Coach at CrossFit 152 Biogen.

Wayne Taylor Founder and head coach at WT Human Performance.

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

% take10 BACK

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

healthy living made easier

S

UMMER IN SOUTH AFRICA. DOES IT GET ANY BETTER? We live

At Dis-Chem, we firmly believe that the key to your success is commitment to training, continued education and support in your nutritional and supplementation approach.

in a great country that’s highly conducive to an active lifestyle.

The warm temperatures, spectacular terrain and the many events that fill the local sporting calendar offer something for everyone.

We’re all extremely excited about two upcoming events in particular – the Dis-Chem Half Marathon in January and the Dis-Chem Ride for Sight in February.

As the proud title sponsor of these iconic races, we’re hard at work to ensure successful and enjoyable experiences for every participant. If you’ve entered one of these events, we’ve got some great content to help you achieve that course PB or get you to the finish line.

Even if you’ve never run a step in your life, now’s the time to get active with the couch-to21.1km training program in this issue. We hope to see you on those start lines in the New Year!

That’s what this magazine, our helpful in-store consultants and our various digital platforms are all about. We aim to take the guesswork out of training, eating and nutrition for you, which hopefully gives you more time to get out and get active to live fit and healthy.

We hope this issue inspires to you get moving and achieve amazing results for your most sensational summer yet.

Yours in health and performance,

Greg

Greg Hendrikz National Senior Buyer - Sports Nutrition

Or perhaps you’re heading to our spectacular coastlines over the December holiday period for a well-deserved break, hoping to hit the sand and surf with a lean and healthy physique.

Whatever your summer plans and ambitions may be, we’re here to support you and make sure every endeavour is a success.

WERE YOU AT FIBO? CHECK OUR INSTAGRAM

Trolley Dash winner, Marius, bagged R7300 of product!

LIVING FIT dischem.co.za/livingfit 9

DCLF

LIVING

BRING THE HEAT

A

s the temperature ratchets up this summer, so too should your training and nutrition efforts, with the help of this Dis-Chem Living Fit issue, of course.

We’ve carefully crafted editorial content that will ignite your motivation levels and inspire action, with expert insights to take your training to the next level, clean up that diet or transform your lifestyle to live a life enriched with vibrant health.

Make that leap Summer is a new opportunity to stretch those goals and push new boundaries. Let us help you make the leap from couch potato to a half marathon runner in 2020 with our couch to 21.1km program on page 112.

We also guide you through that all-important running shoe selection process on page 130 to make your running foray enjoyable and, hopefully, injury free!

For all the mountain bikers, we’ve tapped the expert minds of three top coaches to reveal how you can double-down on your marathon racing to successfully complete a multi-day stage race, including the mighty Absa Cape Epic! Check out all the tips and insights on page 140.

Whatever endurance challenge you choose to tackle, you can optimise your recovery efforts with our supplement guide on page 124.

Summer swaps For the gym junkies, form meets function – functional training that is – in our kick it,

FIT

pick it workout guide on page 78, where expert strength and conditioning coach Josh Capazorio explains how you can get more from every rep with a few simple exercise swaps.

You can also put those finishing touches to that summer beach body with our cardio for conditioning workout plans (page 90), with everything you need to maintain those #gainz on holiday with our onthe-go protein feature. Check out the best protein bar and ready-to-drink options on page 96.

Happy and healthy If you’re on the hunt for natural forms of pain relief or an effective way to manage inflammation, anxiety or restlessness, perhaps it’s time to consider CBD or cannabidiol. We cut through the stigma around hemp and cannabis to reveal this natural remedy’s many benefits (read more on page 64).

The ketogenic lifestyle is also emerging as a popular means to address various lifestyle diseases, with the potential to also promote weight loss and improve athletic performance. Find out if a keto diet and keto supplements are right for you on page 30.

We also look beyond the supplement aisle in the quest for improved health and a better body by profiling the best natural spices that can spruce up your meals and your wellbeing (check out page 50).

It’s everything you need for your best summer yet, packaged perfectly in this conveniently-sized magbook.

Take it with you wherever you go this holiday season. See you in 2020!

Happy reading!

Yours in fit living,

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 Online Media: Rudy Mahabeer 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.

The Dis-Chem Living Fit team Printed by

tdischem_livefit idischem_livingfit fdischem_livingfit 10 Dis-Chem Living Fit

NEW

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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

NEW IN STORE

COMING SOON

NEW IN STORE

Evox Iso-Frost

Optimum Nutrition Chocolate Coated Almonds

NEW IN STORE

Optimum Nutrition Protein Almonds are a new, delicious way to get your protein, ideal for those suffering from protein bar fatigue and looking for something new to get their protein fix. Delectably dipped in a whey-enriched dark chocolate coating, each packet provides 10g of protein to support your nutrition goals. Contains no artificial colours or flavours. *Only available at selected stores.

Optimum Nutrition 100% Plant Protein Gold Standard 100% Plant Protein is made for active adults who care about where their nutrients come from and how good their protein tastes. Combining organic pea, brown rice and sacha inchi proteins it provides a complete essential amino acid profile to support muscle recovery.

Each serving also serves as an excellent source of vitamin B12 and includes a gluten-free complex of ancient grains and pomegranate powder. Help keep your goals and your diet on track with this USDA-Certified Organic, non-GMO formula that’s free of artificial colours, flavours and sweeteners.

16 Dis-Chem Living Fit

Supashape Whey & Collagen Bar Get all the benefits of a protein bar with added hydrolysed collagen to aid skin, hair, nail and joint health with the new Supashape Whey & Collagen Bar. This gluten-free bar contains 15g protein, of which 5g is collagen. With only 2g net carbs and 1.9g sugar, this is the ideal guilt-free snack bar. Available in Salted Caramel, Raspberry Swirl and Dark Chocolate Espresso flavours.

Supashape Protein Bites Treat yourself with Supashape’s new Protein Bites, a delicious gluten-free snack consisting of two protein-rich snack bites with a soft, cakey texture, enrobed in a chocolate coating. Each Protein Bite contains 7.5g* protein and only 2.6g* sugar. Available in Choc Fudge Cake and Lemon Meringue flavours. *Based on Lemon Meringue flavour.

If you’re not a fan of creamy protein shakes, we have the answer for you! EVOX Iso-Frost is a clear-mixing whey protein isolate that contains 20g of rapidly absorbed protein, 4.7g BCAAs, 9.4g EAAs and no added sugar per serving to enhance lean muscle recovery, growth and prevent muscle breakdown.

Best served on ice! Available in fruity, refreshing flavours including Raspberry Litchi, Apple Kiwi and Peach Mango.

Evox Acceler8 Advanced HD Evox’s new flagship fat burner, Acceler8 Advanced HD, is a premium formulation of scientifically researched and patented ingredients designed to enhance appetite control, boost energy levels and accelerate thermogenesis.

Acceler8 Advanced HD contains DNF-10 and chromium to reduce appetite by increasing satiety and insulin sensitivity. Tyrosine and caffeine increase energy levels and mental focus, while Grains of Paradise enhances thermogenesis.

A 5mg effective dose of BioPerine® has been included for enhanced absorption.

new!

Biogen Rage Series Biogen’s new Rage Series will be available soon in Dis-Chem stores and online. The range includes: Rage Ultra Mass A cutting-edge muscle building formulation that contains high quality protein and is easily absorbed.

Rage Energy An extreme pre-workout with multistage release caffeine for prolonged energy.

Rage Testo A natural testosterone booster that assists with lean muscle growth and increased stamina and performance.

Rage Aminos An advanced 12:1:1 BCAA ratio with 2,000mg of L-glutamine and 1,500mg of L-Citrulline Malate.

ON SHELF NEW PRODUCT RELEASES NOW IN STORE

Youthful Living Keto Collagen bars This ketofriendly bar provides the full recommended daily allowance of collagen, delivering 10g of collagen per bar. It is low in sugar and perfect for rejuvenation, joint support and to use as a healthy snack alternative when following a calorierestricted diet.

LF

NEW IN STORE

RockSauce Fire RockSauce Fire is a topical pain* relief cream that works by providing incredibly strong heating sensations that last for hours, with powerful ingredients like menthol and capsaicin that work together to soothe sore joints and muscles. The convenient roll-on bottle means your hands stay clean and clear of its powerful active ingredients. RockSauce can be used with RockTape as it soaks right through, without compromising stickiness. Delivers pain* relief in combination with the performance of RockTape.

RockSauce Fire also makes a great pre-tape prep, Graston, A.R.T. or IASTM lubricant, or even as a preventative measure before your workout.

RockSauce Ice

*Not clinically proven for all injuries

Get a strong icy chill from RockSauce Ice to relieve muscle and joint pain with strong 6% menthol and other active ingredients that provide a powerful cooling sensation. The menthol in RockSauce Ice, called an analgesic, creates a powerful cooling sensation that stops pain* fast. Combined with Arnica, Green Tea and Aloe, RockSauce Ice soothes swelling and keeps skin irritation-free. The convenient 3oz roll-on bottle means your hands stay clean and clear of its powerful active ingredients. dischem.co.za/livingfit 17

NEW CBD RANGES NOW AT DIS-CHEM PHARMACIES REThink CBD range THE RETHINK CBD RANGE IS INFUSED WITH ESSENTIAL OILS TO PROVIDE TARGETED RELIEF FROM STRESS AND TENSION, DIGESTIVE DISORDERS, SLEEP DISTURBANCES, PAIN AND INFLAMMATION, MOOD BALANCE AND MENTAL AND PHYSICAL PERFORMANCE. REThink Everyday Balance Daily Capsules and Daily Oil products are available in 150, 300 and 600mg CBD doses. Pure, organic CBD isolate is available in capsules and oil for health maintenance, health enhancement and the relief of pain and inflammation, restlessness, sleeplessness and anxiousness.

NEW IN STORE

THE RANGE INCLUDES: •CBD Boost for energy and focus.

•CBD Relief for pain and inflammation.

•CBD Digest for improved digestion.

•CBD Relax for stress and tension.

•CBD Dream to aid sleep.

•CBD Uplift to enhance mood.

•CBD On-the-Go Shots are a great way to feel the full benefits of CBD quickly and easily.

•CBD Tea Infusions contain 2mg of CBD per bag, offering an easy and familiar way to experience all the CBD benefits.

18 Dis-Chem Living Fit

Nature’s medicine

Cannabis sparks global boom in health products market CDB article

READ MORE

PAGE

64

Releaf Organic CBD Oil Supports health maintenance and enhancement, assists with pain relief and treats inflammation, restlessness, sleeplessness and anxiousness. Available in 250mg and 600mg variants.

Endorsed by the Cannabis Research Institute (CRI) of South Africa. Available with a NAPPI code for medical aid reimbursement where applicable.

Cannabex Cannabex is a holistic brand that offers a pure cannabidiol or CBD range of products, with a multitude of health benefits including relief from pain, stress and, sleeplessness, sore joints and muscles, and supports tissue repair. Cannabex strives to be the most trusted, affordable and accessible CBD range of products in South Africa. Cannabex is committed to providing consumers with pure CBD from carefully-sourced suppliers, using internationallyproduced CBD from trusted manufacturers, with the ability to trace CBD back to the source. All products are produced by top quality manufacturing facilities within South Africa and are carefully tested in trusted laboratories to ensure the highest level of quality.

Your life demands

energy boost +more Maintenance of energy and health formula

NEW DS-BOOST® Tablets contain Thiamine hydrochloride and Vitamin B12 to help metabolise fats, proteins and carbohydrates into the energy your body needs to be the best you can be – every day! 1

TAKE DS-BOOST® FOR: Healthy body | Healthy mind | Energy Visit www.dslife.co.za for more information

* This medicine has not been evaluated by SAHPRA. This medicine is not intended to diagnose, treat, cure, or prevent any disease.

Reference: 1. DS-Boost® Tablets Patient Information Leaflet, Litha Pharma, South Africa.

Category D32.2: Health Supplements.

Part of Litha Healthcare Group Limited. A division of Acino. Marketed by Litha Pharma (Pty) Ltd. Reg. No. 1994/008717/07. 106 16th Road, Midrand, 1686. LP2829 08/2019.

new

COMING SOON

Raw Sport plant protein range The Raw Sport range of premium plant-based protein powders and sports nutrition products, designed for athletes who wish to maximise athletic performance and recovery, will hit Dis-Chem shelves in December. The clean, globally-sourced nutrition range is free from artificial additives, GMO ingredients and sugar, and includes:

Raw Sport Energy

A vegan-friendly mass gainer that provides 480 calories and 46g of protein per serving. The unique low-fat, protein and carbohydrate-rich formulation also contains creatine, L-glutamine, BCAAs, coconut water and digestive enzymes.

Boost energy levels with a formulation of quality plant protein, beetroot, blueberry and blue Spirulina.

COMING SOON

Raw Sport Mass Gainer

20 Dis-Chem Living Fit

Raw Sport Energize A potent pre-workout to fuel intense training derived from high quality coconut water powder, freeze dried cherry powder and guarana extract.

Raw Sport Elite Repair A high quality plant protein powder, with BCAAs from sunflowers and added superfoods, electrolytes and high potency live bacteria and enzymes.

Beaumark Airwave 3D Heating Air Fryer Cook without fat for a healthier meal. This high standard hinged lid air fryer boasts a large capacity and an almost spherical shape, which makes it ideal for a variety of meals, including roasts. The 3D Airwave Air Fryer uses a highly efficient hot air convection infrared heating system, which creates hot air in a short timeframe for fast, smoke-free and delicious cooking. It is up to 30% faster than a conventional oven and uses less energy. Includes different rotisserie accessories and a transparent window to easily observe your meal. *Available at selected Dis-Chem pharmacies.

SSN Raw Muscle Gainer

new!

New SSN Raw Muscle Gainer is a plant-based, real-food lean muscle gainer formulated with peas, oats, rice, potatoes and cocoa beans. Raw Muscle Gainer is as close to real food as you’re going to get in a convenient, great tasting shake. Each serving contains 31g protein, 63g carbs and no added sugar. Raw Muscle Gainer is free from soy and dairy and is suitable for vegans. Available in Creamy Natural Cocoa flavour in a 3.6kg bucket.

NEW IN STORE

NEW IN STORE

NEW IN STORE

Rugani adds new flavours to extract juice range

power up!

DS-Boost®

DS-Boost® tablets contain thiamine hydrochloride and vitamin B12 to help metabolise fats, proteins and carbohydrates into the energy your body needs to function at its best every day.

DS-Boost® also contributes to normal red blood cell formation, helps to maintain good health and contributes to normal growth.

The Rugani fruit and vegetable extract juice range now includes two new flavours – 100% Turmeric Infused Carrot Juice and 100% Zobo (Hibiscus) Infused Beetroot Juice. By adding fresh turmeric to its original root vegetable, Rugani has infused a measure of goodness to its Rugani carrots, which are produced on premises by Greenway Farm.

The hibiscus used in the 100% Zobo Infused Beetroot Juice has sweet and tart flavours, similar to cranberry. The expanded Rugani Juice range now includes seven refreshing variants, available in 330ml and 750ml packs at selected Dis-Chem Pharmacies.

NEW IN STORE

Coyne Healthcare’s Hemp Extract Full Spectrum CBD 400 range Exclusive to Dis-Chem: Hemp Extract Full Spectrum CBD 400 and 200 Coyne Healthcare’s CBD oil range, which is exclusive to Dis-Chem, is developed by top Dutch scientists and backed by 15 years of research. This potently pure CBD oil contains the full spectrum of approximately 113 natural phyto-cannabinoids found in hemp. It is 100% natural, produced from organically grown, cold pressed, certified hemp seed oil and CBD (cannabidiol) with zero additives. Sourcing compounds from the entire plant preserves the richness of active cannabinoids, terpenes and flavonoids, which can be easily absorbed and delivered to the endocannabinoid system to provide superb health benefits.

Only non-chemical, clean CO2 extraction methods are used to obtain the highest quality, purest hemp CBD oil. This process ensures the raw CBD oil is as natural as possible and all plant terpenes remain intact. The result is a high quality, efficacious pure CBD product that is also vegan friendly and free from GMO, sugar, gluten and soya.

dischem.co.za/livingfit 21

NEW IN STORE

USN Spike X300 Qhush

NEW IN STORE

USN has launched a unique co-branded and co-developed flavour of its popular Spike X300 energy drink with Orlando Pirates called Qhush. USN Spike X300 Qhush is inspired by the energy and fanaticism of the Orlando Pirates fans, who score big with 300mg of caffeine and zero sugar in every can.

Also includes taurine, ginseng panax and B vitamins for increased energy and physical performance, and choline bitartrate to aid mental focus and concentration.

22 Dis-Chem Living Fit

USN Trust SlimSmart Bar Enjoy the new, delicious Trust SlimSmart high protein chocolate bar from USN. It’s made with real cocoa and vanilla bean extract for a rich, chocolate taste. Each 50g bar contains 10.2g of protein from whey and milk proteins, which keeps you feeling fuller for longer while aiding lean muscle recovery. This better-for-you chocolate bar contains just 8.8g of impact carbohydrates to keep your waistline in check, and is also a source of fibre to keep you regular, stabilise blood sugar levels and enhance digestive health. Available in Peanut Butter Filled Chocolate and Double Chocolate flavours.

ne w!

USN Trust Crunch USN’s delicious Trust Crunch high protein bars from the UK are now available in a delectable new Salted Caramel Peanut flavour!

USN Diet Fuel Ultralean USN’s trusted Diet Fuel Ultralean, a low-GI, high protein shake with added Garcinia Cambogia and Chromium that helps to accelerate fat loss and maintain lean muscle, now comes in an exciting Speckled Eggs flavour!

Y G R E H EN

S U H Q W E N

IT’S THE

QHUKSE H x300

eine, g of Caff Edition m 0 0 3 e Th ited gar, Lim Zero Su nergy for You! eE Extrem

I USN SPEME ENERGY EXTR

AVAILABLE AT

EVENTS

RUN RIDE SWIM LIFT

2 NOVEMBER

SEE MORE EVENTS

COUNTRYWIDE EVENT SERIES ACTION!

TOYOTA WARRIOR

Toyota Warrior is South Africa’s largest OCR series. It incorporates trail running over three different race distances with various obstacles that vary in number and difficulty depending on the category. A specially designed obstacle course for youngsters and a Warrior Kids Zone are available. Participants looking for some extra high-speed excitement can enter the Reebok Sprint Race, a shorter and more compact obstacle course which can be entered individually or as a team.

24 Dis-Chem Living Fit

EVENT #7: TOYOTA WARRIOR BOSCHENDAL

2 November 2019 Situated on the slopes of the Tygerberg Hills in the Western Cape, this venue offers spectacular views of vineyards and glimpses of the Boland Mountains. Each obstacle is set out to test your endurance and encourage camaraderie.

EVENT #8: TOYOTA WARRIOR GAUTENG 30 November 2019 Toyota Warrior presented

by Jacaranda FM will draw to a close in Gauteng at the Legends MX family park. This promises to be one of the biggest events of the series!

With awesome trails and amazing obstacles, this is a Warrior event not to be missed. Warriors of all fitness levels are catered for with three categories on offer.

SERIES ACTION

THE NAPPY RUN™ 5KM FUN RUN

IMPI CHALLENGE

nappyrun.org.za

IMPI CHALLENGE EVENT #2

Come run, walk, wheel or stroll at the Nappy Run™ 5km fun run, which takes place on International Children’s Day at the Johannesburg Zoo. The annual campaign is focused on raising awareness about the conditions children with disabilities live under, the challenges they face, and their rights. The campaign also serves to raise funds to buy nappies for children with disabilities. Join in to help raise enough money for at least 50,000 nappies.

The event is organised by the National Council of and for Persons with Disabilities.

November will be packed with IMPI Challenge action. Entrants can expect some crawling, swinging, climbing and jumping but fun is guaranteed. Participants and their supporters can also look forward to experiencing a bustling Festival Village with great music, mouthwatering food and a relaxing atmosphere. Entrants are encouraged to let creativity reign in the best dressed competition!

Competition winners will take home awesome prizes compliments of event sponsors.

2 November 2019 Event #2 takes place at Van Gaalen Kaasmakerij in the North West Province.

The venue offers spectacular trail running routes and a fair amount of exciting natural obstacles.

IMPI CHALLENGE #3

23 November 2019 There’s no better way to close off a busy year than by getting outdoors and taking on a spectacular trail run with a twist.

Wiesenhof Wildlife Park in Stellenbosch in the Western Cape will host the final event in the series.

warrior.co.za

impichallenge.co.za

Images by www.zcmc.co.za

Photo by Kyle Cestari

17 NOVEMBER

TORPEDO SWIMRUN CAPE

The Torpedo SwimRun Cape will take runners and swimmers into new territory as they tackle short beach-to-beach swims and bursts of running, scrambling and rock-hopping along Cape Town’s pristine, yet underused coastline.

Starting at Sandy Bay, teams of two will make their way along iconic beaches, bays and coves; world-famous sites like Llandudno, Oudekraal, Camps Bay and Clifton form part of the route. torpedoswimrun.com

17 NOVEMBER 3 NOVEMBER

OLD MUTUAL SOWETO MARATHON

DISCOVERY 947 RIDE JOBURG

The iconic Soweto marathon will once again bring runners together over 10km, 21.1km or 42.2km race distances that celebrate the rich heritage of Soweto.

Significant sites are dotted along the marathon route, including the start and finish at FNB Stadium, Chris Hani Baragwanath Hospital, Walter Sisulu Square, Vilakazi Street and Hector Pieterson Memorial.

The annual Discovery 947 Ride Joburg is a highlight on the cycling calendar for serious and recreational road cyclists alike.

Riversands Commercial Park hosts this iconic race, which takes riders on an approximately 94.7km route through the City of Joburg, offering full road closure on some of the busiest roads on the continent. Gauteng’s biggest mass participation sporting event has grown to include additional events such as a kiddies race and a shorter 40km fun ride that covers a section of the main course through Joburg.

sowetomarathon.com

947ridejoburg.co.za

9-10 NOVEMBER

DISCOVERY 947 RIDE JOBURG MTB RIDE

This popular event is back with a revitalised look and offers riders the chance to conquer new routes on a mountain bike! The new home of the MTB Ride, Steyn City, offers the most thrilling rides in Joburg on their stunning routes. Pass dams, cross bridges, spot wildlife and revel in the freedom of nature as you tame the wild side of Joburg!

9 NOVEMBER

The entry-level 10km is a family-friendly route and great introduction into mountain biking that is manageable for all levels, including children who have outgrown the Kids Ride. The 25km race is suitable for beginner and intermediate riders and will take riders outside of Steyn City into the beautiful, somewhat untouched, Helderfontein – with thanks to Century Property Developments.

30 NOVEMBER

ORIGIN OF TRAILS MTB EXPERIENCE

The 55km route will test the skill, pace and endurance of fit and technically proficient riders. Steyn City offers newly built trails that have been created for long-term use by residents, including fun bridges and hand-cut single tracks. The 55km route will once again go out through Heron Bridge College into Northern Farm for a unique reverse route through the venue.

The 7th annual Origin Of Trails MTB Experience takes place in Stellenbosch.

This individual two-day MTB experience reminds mountain bikers why they ride. Instead of racing, entrants are encouraged to savor the moment, take in the spectacular views and enjoy the vast network of world-class trails. The routes highlight the beauty and splendor of the City Of Oaks. Entry fees for the Marathon and Half Marathon MTB Experience include an exclusive T-shirt, a spectacular on-route experience, lunch and a light breakfast with coffee on both days, well stocked water points and a finisher’s medal. All entrants are invited to visit the Falke Foot Zone once they’ve crossed the finish line for a free leg and foot massage.

947ridejoburg.co.za

stillwatersports.com

10 NOVEMBER

dischem.co.za/livingfit

25

EVENTS

RUN RIDE SWIM LIFT

1 DECEMBER

GREENDALE SPAR CAPITAL K

All three events – the 500m, 1km and 3km swims – will start and finish on the main slipway at Midmar Dam in KwaZulu-Natal. All races follow a single lap course. This event serves as a seeding event for the 2020 Aquelle Midmar Mile. capital-k.co.za

1 DECEMBER

ORIGIN OF TRAILS TRAIL RUN

Forming part of the Origin Of Trails MTB Experience, the second annual Origin Of Trails Trail Run will take place in Stellenbosch. Runners can look forward to challenging yet fun and rewarding routes, with a short 5km and a longer 12-15km option available. The Origin Of Trails proudly supports the Aitsa After Care Centre and the Stellenbosch Trail Fund.

All entrants are invited to visit the Falke Foot Zone once they’ve crossed the finish line for a free leg and foot massage. stillwatersports.com.

DISCOVERY 947 RIDE JOBURG 26 Dis-Chem Living Fit

8 DECEMBER

CRADLE MOON SWIM CHALLENGE #2

Central Gauteng Aquatics will host the second event in the Cradle Moon Swim Challenge series at Cradle Moon in the north-west of Johannesburg, offering 400m, 1km, 3km and 5km race options.

This event serves as a seeding event for the 2020 Aquelle Midmar Mile. enter.midmarmile.co.za

2019 SABRINA LOVE OCEAN CHALLENGE

This year, the Ocean Challenge will take place over three days hosting 11 events. Come and experience the magic and join participants in what promises to be loads of fun in the sun. Entrants can set up a Support-A-Star profile to raise funds for Sabrina Love’s special needs children while undertaking your challenge.

27 DECEMBER

Venue: Plettenberg Bay Main Beach •10km Road Run •Splash & Dash paddling challenge •5km beach walk •1 mile swim

29 DECEMBER

Venue: Kurland Polo Estate, The Crags •6km, 12km or 21km trail runs •Kids of Steel trail run

30 DECEMBER

Venue: Kurland Polo Estate, The Crags •20km and 45km MTB •Kids of Steel MTB sabrinalove.co.za/ocean-challenge-2019/

2020

MULTI-DAY

DIARISE THESE DATES. COMING IN 2020!

BODYBUILDING AND BIKINI COMPETITIONS 2 NOVEMBER

DGN CLASSIC MR & MISS WEST RAND Venue: Krugersdorp Town Hall ibffafrica.co.za

16 NOVEMBER

XFE CLASSIC Venue: Kaleideo Auditorium, Kempton Park. xtyle.co.za

7 DECEMBER

SUMMER SUPERBODIES JOZI

12 JANUARY

16 FEBRUARY

DIS-CHEM HALF MARATHON

DIS-CHEM RIDE 4 SIGHT

The Dis-Chem Pharmacies Half-Marathon traditionally heralds the start of the new 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. dischem21.co.za

Dis-Chem Pharmacies remains the headline sponsor for the annual Ride for Sight, a popular cycling race that is proudly hosted by the City of Ekurhuleni and raises funds for the continued fight against retinal blindness.

Proceeds from the event go directly to finding treatments for this condition. The 116km Super Classic will once again be a seeding event for the 2021 Cape Town Cycle Tour. The 62km Vita-thion Challenge will cater for the novice and casual cyclist but with all the excitement of the start line and finish. The popular donations draw offers participants an opportunity to win fabulous prizes for a minimum donation of R40. Entries open in mid November 2019 at cycleevents.co.za

Bishop Shanahan Hall, Edenvale ibffafrica.co.za

dischem.co.za/livingfit

27

LIFESTYLE

DID YOU KNOW

One small Orange (around 100g) contains 53,2 mg of Vitamin C

LIFE

RESEARCHERS FROM THE CANCER RESEARCH CENTER IN SEATTLE AND COLLEAGUES AT THE WOMEN’S HEALTH INITIATIVE STUDIED ALMOST 50,000 POSTMENOPAUSAL WOMEN OVER 20 YEARS. THEY DETERMINED THAT WOMEN WHO FOLLOWED A LOW-FAT DIET WITH A “CORRESPONDING INCREASE IN VEGETABLES, FRUIT AND GRAINS”

WERE 15–35% LESS LIKELY TO DIE FROM ANY CAUSE; WERE 13–25% LESS LIKELY TO DEVELOP INSULIN DEPENDENT DIABETES; REDUCED THEIR CORONARY HEART DISEASE RISK. *The findings appeared in The Journal of Nutrition.

SNACK ON

A BEDTIME HIGH-PROTEIN SNACK DOES NOT “DISTURB OVERNIGHT BELLY FAT METABOLISM OR WHOLEBODY FAT BURN”, ACCORDING TO NEW RESEARCH CONDUCTED AT FLORIDA STATE UNIVERSITY ON FEMALE WEIGHT LIFTERS. THE FINDINGS, PUBLISHED IN THE JOURNAL OF NUTRITION, CHALLENGE WIDESPREAD MISCONCEPTIONS ABOUT THE RELATIONSHIP BETWEEN NIGHTTIME EATING, WEIGHT GAIN AND METABOLISM, ESPECIALLY AMONG WOMEN.

EATING NUTS twice a week is associated with a 17% lower risk of death from cardiovascular disease, according to research presented at the 2019 World Congress of Cardiology.

ESTYLE “A FIT, HEALTHY BODY - THAT IS THE BEST FASHION STATEMENT.” LF

in this section KETO LIFESTYLE

Ketogenic is trending, be in the know ...30

FEATURE

RECIPES

NUTRITION

Kick it, pick it ingredients ...38

Healthier sweet treats ...42

Scoops of superfoods ...46

lifestyle

Is the keto lifestyle right for you?

GOING KETO IS TRENDING RIGHT NOW, BUT JUST HOW LOW SHOULD YOU GO WHEN YOU EMBRACE A LOWCARB LIFESTYLE? It’s an

important question to consider because not all low-carb diets are created equal.

30 Dis-Chem Living Fit

S

ome eating plans allow low-carb dieters to eat up to 150g of carbohydrates a day – that’s the equivalent of 1 cup of rolled oats (28g), 100g of sweet potato (20g), 1 cup of Basmati rice (40g), 1 medium-sized apple (25g), 1 banana (27g) and 1 slice of wholewheat bread (12g).

Then, on the other end of the spectrum, are the very low-carb, high-fat diets like the ketogenic diet, with intakes as low as 50g of carbs a day – that’s pretty much only the oats and an apple. As you can see, the difference is stark.

New to keto? Then your body will need to undergo a ‘metabolic shift’ where it adapts to functioning properly using ketones as a primary energy source WHY GO KETOGENIC?

The reason for any low-carb approach to dieting is similar – to reset or sharpen the body’s insulin response, which has been blunted over time due to consuming excess refined and processed carbs.

This adaptation sits at the heart of a low-carb diet’s effectiveness as it has the potential to boost your metabolism, which promotes fat loss, and can reduce symptoms or even alleviate certain dietrelated lifestyle diseases that afflict so many today.

Ketogenic diets have been linked to improved insulin sensitivity, decreases in resting blood glucose, lower triglycerides and increases in HDL levels, all of which can improve health, particularly for people diagnosed with type-2 diabetes.

The choice then to go keto is often related to your degree of insulin resistance, obesity level or health status.

KETO DEFINED

Following a low-carb ketogenic diet places the body in a state of ketosis. This enables your body, including your brain, to function optimally on substances called ketones, instead of glucose.

You may recall that glucose is your body’s preferred source of energy. Going keto, simply speaking, is changing your diet to low-carb, high-fat with adequate protein to help your body utilise stored body fat or ingested fat ( from your diet) as energy.

The classic ketogenic diet contained a 4:1 ratio (by weight) of fat to combined protein and carbohydrate intake, comprising up to 90% fat, often with as little as 50g of carbs per day.

Today, the contemporary ketogenic diet aims to provide sufficient protein for muscle growth, but insufficient carbs to meet the body’s metabolic needs. Due to this, energy is largely derived from stored or ingested fat, which is converted into ketone bodies to provide an alternative energy source to glucose.

KETO’S ORIGINS

Despite its rise in popularity, ketogenic diets are by no means a new approach. As early as 1797 low-carbohydrate diets were used to treat diabetic patients, and in 1911 starvation and carb manipulation techniques were used as tools to manage epilepsy.

Building on observations by Rollin Woodyatt, who found that ketone bodies were produced by the liver in otherwise healthy people when starved or if they consumed a very lowcarbohydrate diet, Russel Wilder coined the term ‘ketogenic’ for the diet he proposed as a treatment for epilepsy.

Today, the diet is often used to treat refractory epilepsy in children, some of whom have successfully stayed on the diet for years without any adverse side-effects.

ACHIEVING KETOSIS

When we restrict our carbohydrate intake and maintain an adequate protein intake (this is important because the body can convert protein into glucose), the lack of glycogen prompts the pancreas to release a potent hormone called glucagon, which can break down body tissues for energy.

When this state is maintained, glucagon and a compound called carnitine get to work, metabolising stored fat and converting it into free fatty acids and ketones or ketone bodies.

These substances then circulate throughout the body and replace glucose as our Lifestyle 31

lifestyle

WHAT ARE KETONES?

primary energy source. more extreme than The level of ketone most low-carb diets Your body bodies in the blood will because it excludes continue to rise, until produces most carbohydrateit eventually reaches a rich foods such as ketones when threshold. That’s when starchy fruits and you don’t have the body enters a state vegetables, breads, enough insulin pasta, grains and of ketosis.

There are numerous in your body to sugar. ways to determine You’ll also need turn sugar (or when you have to consume more glucose) into reached a state of foods rich in mediumenergy. That’s ketosis. Ketostix, for chain triglycerides instance, will change when your body because the body can colour when they come these fats turns to another metabolism into contact with urine more easily, along with source, fat, to that contains ketones. long-chain triglycerides.

However, most Generally, a sensible use as energy ketogenic dieters are instead. And to approach to reach a able to determine this state of ketosis is to do that, your state by the smell start off with a fairly body needs to of their urine and a high fat intake with small metallic-type taste amounts of protein. make ketones. that develops in their First-timers should mouths. This happens start by avoiding sweet because excess ketones cannot be foods and refined carbohydrates as converted back into fat, so they are much as possible, while reducing excreted through your urine and your their total daily carb intake to 100g respiratory system. as part of their initial transition phase. Once your body becomes more accustomed to this way THE KETO of eating, you can progressively GUIDELINES reduce your daily carb intake until The classic ketogenic diet is you reach a state of ketosis.

32 Dis-Chem Living Fit

WHAT TO EXPECT WHEN GOING KETO

If you’ve never followed a ketogenic diet, your body will have to go through a process commonly referred to as a “metabolic shift”, where it is weened off its reliance on glucose and adapts to function properly using ketones as a primary energy source.

Expect to experience low physical and mental energy levels, brain fog and intense sugar cravings, at least initially. Often called ‘keto flu’, most dieters will experience this lethargy during the ketogenic diet’s induction phase, where total carb intake drops to around 50g or less per day.

However, as the body becomes more efficient at metabolising fat, those cravings should subside and it can actually become easier to eat less. At this point, motivation and energy levels should also rise, making it easier to exercise and maintain diet discipline.

THE KETO WAY OF EATING

A high-fat ketogenic diet is more calorie dense which, when combined with the protein intake, works to increase feelings of satiety to keep you feeling full for longer.

Maintaining a state of ketosis can also have a musclesparing effect, provided your dietary protein intake and overall calorie consumption is sufficient and that you keep your training volume low and lift heavy weights. This is a major drawcard for anyone attempting to build a toned physique.

GETTING THROUGH THE KETO TRANSITION:

Replenish electrolytes and minerals, particularly potassium, magnesium and sodium.

Include thyroid-supporting foods that are rich in iodine and selenium, such as sea vegetables and brazil nuts.

Manipulate your carbs. Eat at strategic times during the day, ideally when these carbs are more likely to be utilised for energy and less likely to spike blood glucose levels. A good time to eat carbs would be before and after exercise.

eat keto friendly foods WHAT TO WATCH OUT FOR The adaptation process to take your body in ketosis can take up to three weeks.

If after three weeks your body hasn’t adapted, then it is generally advised that you try another lowcarb diet.

It is also worth noting that lowcarb diets don’t work for everyone, mainly due to genetic variations.

The amount of carbs a person can consume is highly individualised, so you need to find what works best for your body.

Accordingly, a ketogenic approach may work well for many in terms of weight loss and reducing various lifestyle-related diseases, but it also doesn’t work for many others.

From a health perspective, it is also important to note that a ketogenic diet can reduce cholesterol levels, but it can also cause a significant increase in certain individuals. As such, it is important to constantly monitor your cholesterol levels to manage any potentially adverse responses.

Also, as this diet restricts an

entire macronutrient group, there is a risk that your diet can become deficient in various micronutrients. It can be beneficial to supplement with a potent multivitamin and mineral complex to make up for any potential shortfalls.

These restrictions can also result in a lack of fibre in the diet due to fewer fruits and vegetables in the diet. A fibre supplement can help to maintain a healthy digestive system.

There are also concerns regarding a condition called ketoacidosis when following the ketogenic diet. This can occur when the body produces excess amounts of ketones, which can alter your blood pH levels and cause various health problems – some serious – if left unchecked.

Diabetics should be particularly mindful of this condition. If you have a pre-existing medical condition, it is vital to consult with your doctor or a qualified dietitian before embracing a ketogenic diet plan.

Lifestyle 33

lifestyle

POWER YOUR DAY!

VANILLA MINT KETO SMOOTHIE

MANIPULATING YOUR CARBS

Once you achieve a state of ketosis, some keto lifestyle advocates recommend introducing various carb manipulation techniques, especially if you’re an athlete or train hard in the gym.

With this approach, periodic high-carb re-feeds or some strategic carb cycling using complex carbohydrates can provide the energy required to train at the ideal intensity and volume.

There are two specific techniques used in this regard: Cyclical ketogenic diet (CKD) Targeted ketogenic diet (TKD) A CKD INCLUDES PERIODS OF HIGH-CARBOHYDRATE INTAKE FOR 1–2 DAYS, usually done over the weekend or on rest days, accompanied by a minimal amount of around 50g of carbohydrates during the rest of the week. These carb-ups refill muscle glycogen stores, which gives your body the energy it needs to perform the workouts in the week ahead.

A TKD APPROACH SCHEDULES CARBOHYDRATE-RICH MEALS BEFORE AND AFTER WORKOUTS. This approach is ideal for those intense training sessions where extra energy is needed. There are no carb-up days and carb intake is minimal for the remainder of the day.

34 Dis-Chem Living Fit

YOU’LL NEED: 1 cup coconut milk 1 cup water 1 cup ice 2 scoops Vanilla Collagen Protein Powder ½ a frozen avocado 4 mint leaves 1 tbsp almond butter 2 tbsp shredded coconut MAKE IT: Add all ingredients excluding the collagen protein and shredded coconut to a blender.

Blend for 45 seconds on high.

Then add collagen protein and blend for 5 seconds on low.

Top with coconut flakes.

Avocado and coconut milk add natural creaminess to this keto smoothie!

LF RECOMMENDS

NPL ProLifestyle Keto Burn

USN Keto Bhb Salts

KETO Life Bhb Ketones

Pharmafreak Freakmode Series Ripped Freak Keto

KETONE BENEFITS WITHOUT KETOSIS

For anyone on a ketogenic diet or even those who aren’t able to or keen to achieve a state of ketosis, innovative supplement manufacturers have provided an additional option to benefit from fatderived energy.

Supplemental exogenous (outside of the body) ketones are synthetically-made compounds used to raise ketone levels in the body.

You can drink or eat these supplements to boost ketone bodies with or without a ketogenic diet. This provides an alternative fuel source to glucose to increase physical and mental energy and promote fat metabolism.

Exogenous ketones are generally available as salts and esters. Ketone salts are naturallyderived compounds that combine sodium and/or potassium or calcium with beta-hydroxybutyrate (Bhb), which functions like a ketone in the human body and can be converted into energy.

Research has identified various uses for exogenous ketones, including weight loss and fat loss, improved health and enhanced athletic and cognitive performance, with more research currently under way to affirm these benefits.

Those in a state of nutritional ketosis would generally respond more favourably to ketone supplements, but anyone can use these products as a supplemental energy source. LF

y l l u f Sin s u o i c D eli HIGH IN FIBR

E

20

%

PROTEIN

8IMPA,8CT g â€

CARBS

SOURCE OF

FIBRE

GLUTEN FREE

30

PROTEIN

% REAL CO COA

* REAL COCOA

HIGH PROTEIN GOODNESS @mysmartsuperfoods

@mysmartsuperfoods *CHOCOLATE BAR FLAVOUR

mysmartfoods.co.za

ZERO SUGAR ADDED

STAYING LEAN

8 TIPS TO HEALTHY HOLIDAY EATING

36 Dis-Chem Living Fit

H

olidays are meant to be a time for us to unwind, relax and enjoy life ...

...so it’s okay to let loose and indulge a bit.

Follow these tips to not get carried away.

TIP 1:

TIP 5:

Eat until you are satisfied, not stuffed.

Savour your favourite holiday treats while eating small portions. Sit down, get comfortable, and enjoy. Listen to your body so that you know when enough is enough.

If you know that a holiday gathering won’t have any healthy options, simply bring your own delicious healthful meals. You may even find that you influence a few guests to enjoy a healthier meal too.

Practise portion control

TIP 2:

Plan time for exercise

A moderate daily increase in exercise can help partially offset that increased food intake synonymous with the holidays. Try 15-minute brisk walks or runs twice a day. If that sounds too hectic, try a light restorative yoga class. If you feel like your body needs a break, then ease up a little on your current exercise regimen, but don’t stop altogether.

Rather change it up, or opt for gentle exercise instead.

TIP 3:

BY Cara-Lisa, founder of Caralishious | www.caralishious.com

Don’t skip meals

Before leaving for a party, eat a light snack, like raw vegetables with hummus, a handful of biltong, or sliced apple with natural nut butter to curb your appetite.

That way you’ll be less tempted to overindulge.

TIP 4:

Be realistic

BE You don’t have to ‘kill’ REALISTIC yourself to lose weight during the holidays. Even if you are mid-way through your transformation plan, rather use this time to maintain your current condition. You can then focus on continuing to improve your physique after the holidays. In fact, you may even find that you lose some weight without even trying because you’re relaxed, and when you are relaxed your cortisol levels diminish (high cortisol levels promote unwanted fat storage).

Come prepared

TIP 6:

Avoid overeating

If you slip up at one meal, go light on the next. It takes just 500 calories per day (or 3,500 calories per week) above maintenance consumption levels to gain one kilo. Basically, it’s impossible to gain weight from one piece of pie!

TIP 7:

Beware of beverages

Alcohol can lessen inhibitions and induce overeating, while non-alcoholic beverages are often full of calories and sugar. Again, there is nothing wrong with drinking a little alcohol, just do so in moderation. Opt for white spirits paired with sparkling water and lemon to avoid excess sugars. Before drinking, eat a healthy, nutritious meal with protein, veg-based carbs and healthy fats to avoid late-night hunger after a night out.

TIP 8:

Take the focus off food

Plan group activities with the family and friends that aren’t all about food.

Try serving a holiday meal to the community, playing games, or going for a walk around your neighbourhood. A holiday hike in nature with a healthy packed picnic lunch can be just as much fun (if not more so) than a day of sitting around and eating delicious food. LF Lifestyle 37

lifestyle

KICK IT PICK IT...

DROP THIS...

Potatoes

PICK THIS...

VS

Sweet potatoes

WHY: Those starchy jacket potatoes have a high GI, which means they increase blood sugar levels and raise your meal’s glycaemic load. Rather opt for sweet potatoes. While still a source of carbs, they’re complex and rich in fibre. They also contain some protein and are packed full of nutrients like vitamins A, E, C, and B vitamins, and manganese.

WHY: A cup of kale chips contains only 84 calories, while the equivalent potato chip serving has more than double, at 200 calories. The potato chips also have a host of ingredients you generally want to avoid, like refined and processed carbs and sodium. A serving of kale can also help to meet your daily requirement of vitamins A and C, and also offers beneficial amounts of calcium and folate.

Potato chips

Cereal

38 Dis-Chem Living Fit

VS

VS

Kale chips

Rolled oats

WHY: Cereal is a healthconscious breakfast no-no. These overprocessed and often sugarladen packaged foods spike blood glucose, which can leave you feeling lethargic and craving your next sugar fix by mid-morning.

Rather opt for a bowl of rolled oats.

It’s a complex carbohydrate, which won’t spike your blood glucose levels.

Rolled oats are also a gluten-free whole grain and a great source of important vitamins, minerals, fibre and antioxidants.

Healthful, balanced eating doesn’t need to be complicated and it certainly doesn’t require that you exclude an entire food group from your eating plan.

DROP THIS...

PICK THIS...

WHY: White rice contains less fibre than both brown rice and cauli rice. The cauliflower option is also a great low-carb alternative to conventional white or brown rice, whereas quinoa is a great whole-grain replacement for the simple and often processed rice grain.

White Rice WHY: Some rice cakes have a high GI. That means they spike blood sugar, which can cause cravings and won’t necessarily help your waistline. They don’t offer much in terms of nutrient content either. If you’re looking for something crunchy to accompany your favourite spread, rather opt for a product like wholegrain crispbread or corn cakes. They’re packed with more grains, which slows digestion and the release of glucose into the bloodstream for more sustained energy.

WHY: Milk chocolate can be full of processed sugar and is devoid of any nutritional value. Cacao, on the other hand, is packed full of antioxidants, vitamins and minerals. You will need to use the cacao in a recipe as it has a naturally bitter taste. Thankfully, the options are endless.

Rice cakes

Milk chocolate

Cauli rice or quinoa

VS

VS

VS

Wholegrain crispbread or corn cakes

Cacao powder or nibs

Lifestyle 39

lifestyle

KICK IT PICK IT...

DROP THIS...

PICK THIS...

Smart food swaps can also help increase your diet’s nutritional content to boost your health.

WHY: Processed table sugar is addictive. It also spikes your blood sugar levels, which leaves you feeling sluggish. If you must have something sweet, opt for small amounts of stevia, xylitol, coconut sugar or raw organic honey.

Sugar

Pasta

Latte

VS

VS

VS

Natural sweeteners

Spaghetti squash

Read about this on page 52

WHY: One cup of spaghetti contains around 200 calories and it contains refined carbs.

A cup of spaghetti squash, on the other hand, only has 31 calories. It’s also high in fibre, vitamin C, folate and magnesium.

This is a serious nutritional powerpacked veggie.

WHY: Green tea will still deliver the caffeine kick your body has become accustomed to, but without all the calories.

The green tea is also packed full of healthy natural antioxidants, along with various beneficial compounds that can aid fat metabolism.

Green tea

LF RECOMMENDS

Vital Food Corn Cakes

EVE Instant Matcha Green Tea

Blue Diamond Almond Milk

Lifestyle Foods Rolled Oats

Health Connection Cacao Nibs

Lifestyle Foods Quinoa

Eat Naked Raw Honey African Blend

Future Life Smart Oats And Ancient Grains

Lifestyle Foods Xylitol

lifestyle

LIFESTYLE RECIPES

HEALTHIER TREATS CHEAT YOUR CHEAT MEAL! It’s time to unwind and relax, even for your sweet tooth.

Opt for less sinful sweet treats with these innovative recipes. They also pack a protein punch to maintain that muscle and keep your metabolism humming this holiday season. Go on, you’ve earned it!

PROTEIN CHEESECAKE Ingredients

For the base 60ml

Lifestyle Food almond butter 1 cup Lifestyle Food almond flour 2 tbsp Lifestyle Food honey For the filling 1 cup double cream yoghurt 2 tubs (250g each) cottage cheese 6 egg whites 1 tsp vanilla extract ½ cup whey protein powder For the sauce 1 cup frozen mixed berries 1 tbsp Lifestyle Food sweetener How to make it Pre-heat oven to 180°C. Lightly grease a spring-form baking tin. Combine all the base ingredients into a mixing bowl and mix with a spoon until a dough-like consistency is reached. Press the mixture into the bottom of the prepared pan using a spatula. Using an electric mixer beat all the cheesecake ingredients together until smooth and creamy.

Pour the mixture on top of the base and place in the centre of the oven and bake for 40 – 45 minutes. The top of the cheesecake should be firm but slightly wobbly in the centre. Remove from the oven and allow to cool. Once cool, place in the refrigerator for 3 hours. Place the sauce ingredients into a bowl and microwave for 2 – 3 minutes or until completely defrosted but not hot. Drain if there is too much liquid. Pour the berries over the cooled and set cheesecake.

42 Dis-Chem Living Fit

PREP TIME: 10 MIN COOK TIME: 40 - 45 MIN MAKES: 8 SERVINGS

Almond flour is a popular alternative to wheat flour for baking and cooking among health-conscious individuals as it is gluten-free, low in carbohydrates, high in fibre and a good source of plantbased protein.

protein packed sweet treats

PROTEIN TRUFFLES Ingredients

For the truffles 1 cup whey protein ½ cup shredded coconut ½ cup Lifestyle Food coconut flour ½ cup almond milk 2 tbsp cottage cheese 1 tbsp cacao 1 tbsp Lifestyle Food honey For the topping Extra

cocoa and shredded coconut for coating Lifestyle

Food peanut butter For the sauce 1 cup frozen mixed berries 1 tbsp Lifestyle Food sweetener

Coconut flour is a rich source of fibre, protein and healthy fats. It is an ideal replacement to refined flour as it does not contain any wheat or grains. It also has a low GI. LF RECOMMENDS

How to make it Mix all the ingredients together with a fork. Use your hands to form small balls from the batter.

If the mixture is sticky sprinkle some extra flour onto a board and onto your hands and form the balls by rolling in the flour. Then roll the balls in either shredded coconut or raw cocoa to coat them. Place in the fridge for about 45 minutes to set.

Drizzle some almond butter or peanut butter on top before serving.

PREP TIME: 10 MINUTES MAKES: 10 TRUFFLES Lifestyle Food Sweetener Sticks

Lifestyle Food Almond Flour

Lifestyle Food Coconut Flour

Lifestyle Food Honey

Lifestyle Food Almond Butter

Lifestyle 43

lifestyle Portion control Even with healthier alternatives,

still pay attention to your portion sizes!

PROTEIN-PACKED DOUGHNUTS Ingredients

For the doughnuts ¼ cup Lifestyle Food almond flour ¼ cup oat flour ¼ cup casein protein powder 1 tbsp Lifestyle Food sweetener ½ tsp vanilla extract 1 whole egg 1 egg white 30ml

almond milk For the frosting 20g

whey protein powder 1 tbsp cacao 2 tbsp cottage cheese ½ tbsp Lifestyle Food sweetener 3-4 tbsp almond milk Crushed

nuts

Casein is a slowerdigesting protein compared to whey or various plant proteins and delivers a steady supply of amino acids to muscles to aid repair and recovery.

Alternative topping ideas Mix vanilla and cocoa toppings for styled patterns Crush

your favourite protein bar

Oat flour is made from ground rolled oats, which has a lower GI to instant oats and is also more nutrient dense, offering an excellent source of thiamine, iron, dietary fibre and the antioxidant avenanthramides.

PREP TIME: 10 MINUTES COOK TIME: 15 - 20 MINUTES 44 Dis-Chem Living Fit

How to make it Pre-heat oven to 180°C. In a blender or mixing bowl, mix the dry ingredients together and then add the wet ingredients. Blend or beat everything together until the batter is smooth and lump free. Pour the batter into a greased doughnut baking tray. Bake for 15 - 20 minutes or until a toothpick prick comes out clean. Set aside to cool. Mix the frosting ingredients together with a fork, adding one spoon of almond milk at a time. Remove from the oven and allow to cool. Once cool, place in the refrigerator for 3 hours. Once the doughnuts have cooled, ice them with the frosting. LF

MAKING HEALTHY LIVING EASIER

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Naturally high in energy, protein and ďŹ bre.

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lifestyle

WE’VE GOT THE SCOOP ON

SUPER

FOODS WORDS BY Lisa Raleigh

S

UPERFOODS CAN GIVE YOUR DIET A HEALTHY BOOST, WHILE REDUCING YOUR RISK OF CHRONIC HEALTH PROBLEMS. They’ve also been shown to speed up recovery from illness or exercise and keep your body strong and fighting fit. But what exactly are superfoods and where can you find them?

We uncover the truth about superfoods.

46 Dis-Chem Living Fit

WHAT ARE SUPERFOODS?

Superfoods are nutrient-rich foods which are especially beneficial to your overall health and wellbeing, including your mental and emotional health. They’re packed with antioxidants, vitamins and minerals, plus a range of other valuable nutrients your body needs to thrive.

In a nutshell, superfoods are life-sustaining foods that can help you to live a longer, healthier life.

We should aim to eat as much of these as we can every day.

NOT ALL SUPERFOODS ARE PRICEY

The term “superfood” has been a buzzword in the wellness industry for the past decade and will continue to be top of mind for those looking to lead a healthy lifestyle. However, this trend is often used by food manufacturers and marketers on food labels to promote pricier, more exotic superfoods such as matcha, Acai berries and maca root.

While these superfoods do have certain health benefits, the truth is, most brightly coloured fruits and vegetables you’ll find on supermarket shelves are superfoods too and contain just as much goodness!

Yep, dark, leafy greens such as spinach and broccoli, as well as fruits and veggies like cauliflower, beetroot, butternut, carrots, celery, Brussel sprouts, berries, citrus fruits and even the more common fruits such as apples and bananas, all have high nutrient profiles and are equally rich in phytonutrients and antioxidants. The key is to eat a wide variety of these foods to get the maximum benefits and nutrients.

WHY DO WE NEED SUPERFOODS? Consumer scientist Auryn Phoenix, who specialises in food and nutrition, and I both agree that the only way to get the optimal number of antioxidants we need is to focus on a variety of nutrients found in different

fruits and vegetables. This is so crucial to our health because of the broad antioxidant profile these types of foods offer.

“Antioxidants are essential for protecting the body from oxidation – a chemical process that contributes to accelerated ageing as it breaks the body down.

Oxidation also causes inflammation in the body, and inflammation can lead to chronic illness and disease,” explains Auryn.

In fact, inflammation is a major cause of cardiovascular disease, which is the number one cause of death globally. Additionally, oxidative stress is a leading cause of colorectal cancer (and other cancers), which is the second biggest killer globally.

Auryn believes that, based on the rate of chronic disease we’re experiencing, it’s clear we aren’t getting enough crucial antioxidants in our diets.

THE BENEFITS OF SUPERFOODS

As a vegetarian who is passionate about healthy living, I love to read up on a variety of wellness topics, and I recently picked up a book on superfoods. In her book, The 200 Superfoods That Will Save Your

SUPERFOODS! In her book, registered dietitian Deborah Klein believes that these superfoods help to •Boost energy levels •Balance your hormones •Improve your immunity •Help you to maintain an optimal weight •Enhance cognitive abilities such as concentration and memory •Improve your mood Life, registered dietitian Deborah Klein highlights that certain carbohydrates and proteins are also regarded as superfoods due to their high nutrient profile. Some of these foods include tofu, soybeans and quinoa.

In a recent study, published in the journal Food & Function, researchers noted that certain superfoods such as blueberries, cranberries, strawberries, chili peppers, garlic, ginger and flaxseeds can help to prevent metabolic syndrome (a cluster of health problems such as high cholesterol, high blood pressure, raised insulin levels and excess body fat around the waist). This in turn helps to lower the risk of diseases associated with these health problems including cardiovascular diseases and type 2 diabetes.

So the question is, how do we ensure that we’re getting enough of these superfoods, in the variety that we need, without breaking the bank or wasting food?

Most brightly coloured fruits and vegetables you’ll find on supermarket shelves are superfoods too and contain just as much goodness!

Lifestyle 47

lifestyle

NUTRITIONAL POWDERS CAN HELP

Nowadays, nutritional powders like Super Scoop offer so many benefits to families. Besides being super versatile and convenient, they also pack a powerful nutrition punch and can save you money in the long run. For instance, just one scoop of Super Scoop (an organic, plant-based drink mix with 50 whole food greens, fruit and vegetable extracts) offers a wide range of vitamins and minerals in a concentrated form. It’s made by gently removing the water and fibre from fresh produce to create a potent powder blend of fruit and veggie extracts loaded with nutrients and antioxidants.

Gram for gram, this makes Super Scoop more nutritious than whole fruit and veggies. It also allows you to take in the nutritional profile of 50 fruits and veggies without actually (impossibly) having to eat 50 different fruits and veggies in a day. Phew!

Because let’s face it, as much as we’d love to, we just don’t have the time or resources to create reasonable daily portions of fruit and veg that combine all these nutrients and antioxidants.

Super Scoop is also fortified with additional fibre and probiotics to improve your gut health and keep you regular.

I’ve also included some more “expensive” superfoods into the Super Scoop formulation, making it even more cost-effective for families.

If you had to shop for some of these ingredients separately, you could expect to pay more than R150 per tub of barley grass powder, or spirulina for instance.

48 Dis-Chem Living Fit

r ecipe SUPERFOOD BERRY TRUFFLES

Optional topping: sugar-free dark chocolate and/or desiccated coconut

YOU’LL NEED...

2 scoops Very Berry Super Scoop ½ cup raw cashew nuts ½ cup desiccated coconut ½ cup dried cranberries ½ cup pitted dates ¼ cup goji berries 1 tsp chia seeds 2 tbsp coconut oil, melted

MAKE THEM...

Place the cranberries and dates in a bowl and cover with some boiling water and allow to soak for 15 minutes.

Add the cashews to a food processor and blend until fine.

Drain the cranberries and dates, then add the cashew nuts along with the remainder of the ingredients.

Blend until a dough starts to form. If the mixture is too sticky, add some more coconut and if the mixture is too dry, add some water, 1 tablespoon at a time.

Roll the dough into balls, then roll each ball in some chocolate or coconut if you’re using the optional extras.

Refrigerate for 45–60 minutes

JUST ONE SERVING OF SUPER SCOOP CONTAINS: Wheatgrass Spirulina Aloe Barley grass Beetroot Pomegranate Apple pectin

Berries Mushroom Flaxseed Kale Alfalfa

LIVE HEALTHY

The name of the superfood game is nutrient density. To get more nutritional value in every bite, buy fresh fruit and vegetables whenever possible and include more raw ingredients in your meal prep.

Combining multiple superfoods in a single meal is also a great idea to boost its benefits.

Just remember that modern farming and food preparation techniques can erode foods’ nutritional content.

So, be super smart and boost your superfood intake by including a quality supplement in your nutrition plan. LF

lifestyle

SPICE RACK SUPPLEMENTS Beyond the supplement aisles in your local Dis-Chem lies a veritable treasure trove of nutrients, including vitamins, minerals and antioxidants. You can kill two culinary birds with

one stone by adding a few herbs and spices to your shopping basket because they can deliver a serious nutritional boost, while also elevating the taste profile of your normal diet.

NATURE’S SUPPLEMENTS

ALLSPICE:

Unless otherwise stated on the label, most commercially-available herbs and spices undergone a process of ionised radiation.

While this helps to increase the product’s shelf life and sterilise the product by reducing the microbial load, including potentially harmful bacteria, this process may reduce some of the product’s nutritional value and natural medicinal properties, depending on the processes applied.

As such, and amid rising demand from health-conscious consumers for minimally processed products, DisChem now also stocks a range of nonirradiated herbs and spices, which are also free from genetically-modified organisms (GMO).

SPICE UP YOUR NUTRITION

Dis-Chem’s wide range of herbs and spices offer an ideal way to supplement your supplement plan and your diet by simply invigorating your spice rack at home.

These herbs and spices can help to improve your health. They may also assist you in building a better body, while potentially aiding recovery, boosting your metabolism or even enhancing your immunity. These are the must-have singleingredient products for every health and fitness fanatic’s kitchen:

50 Dis-Chem Living Fit

The active compounds in allspice can improve digestion by increasing gastrointestinal secretions.

BLACK PEPPER:

This ingredient can improve the oral bioavailability of various nutrients from whole foods, supplements and other herbs and spices, thanks to its piperine content. Black pepper may also help to regulate blood pressure and ease cold and flu symptoms.

CAYENNE:

Cayenne is used as a natural fat burner as it can boost thermogenesis to increase the metabolism. It’s capsaicin that gives the pepper its heat and studies suggest that it can raise your metabolic rate by as much as 25%. It may also improve circulation, boost the immune system and aid digestion.

Cayenne pepper is also a powerful anti-inflammatory.

CINNAMON:

This extremely versatile spice not only transforms the flavour profile of many dishes, but also delivers amazing health benefits – it can help to regulate blood glucose levels, reduce inflammation to relieve conditions like arthritis, and also provides your body with iron, fibre and calcium.

CORIANDER:

This herb is often used in traditional medicine to manage diabetes. Animal studies confirm its effects on insulin and it also stimulates enzyme activity that helps to remove circulating glucose.

A study conducted on rats also found

SPICE UP YOUR LIFE that the seeds helped to lower cholesterol, resulting in lowered total cholesterol and triglycerides, and increased high-density lipoprotein (HDL) levels. Coriander is also a potent antioxidant that demonstrates immune-boosting, anti-inflammatory and neuroprotective effects, and is also rich in dietary fibre and vitamin C.

CUMIN:

Used traditionally to provide immediate relief from respiratory conditions, this spice has antiseptic and anti-mucosal properties. Cumin also helps to stimulate enzyme secretion in the pancreas, which in turn aids nutrient absorption and can aid natural liver detoxification.

FENNEL:

This herb purportedly aids digestion and may improve nutrient absorption because some of the essential oils contained in fennel seeds can stimulate various digestive and gastric processes.

FENUGREEK:

Some studies indicate this herb can naturally elevate anabolic hormone production – those hormones that help you build muscle and strength and recover faster, like testosterone and growth hormone. It can also help to balance blood sugar and improve insulin sensitivity. The

furostanolic saponins contained in fenugreek also offer various benefits, including improved blood flow and appetite control.

GARLIC:

ROSEMARY:

This versatile, strong and full-flavoured herb is a powerful anti-inflammatory and can increase your metabolism. It may even help to fight off a cold or flu by boosting your immune system.

TURMERIC: Another potent ingredient revered for its many medicinal properties.

Used extensively in cooking for its taste, it contains a multitude of potent compounds that impart its health-promoting benefits. It is also rich in nutrients, such as manganese, vitamins B6, B1 and C, selenium, iron, phosphorus and fibre.

GINGER:

Revered for gingerol’s medicinal properties, ginger has been used for thousands of years to reduce nausea, improve glucose metabolism and enhance circulation, which may lower high blood pressure. It may also help to reduce inflammation, with potential applications in reducing muscle soreness and pain.

The main active ingredient in this superfood is curcumin, a bioactive compound that has powerful anti-inflammatory effects and is a potent antioxidant. It may also slow muscle loss by inhibiting the conversion of amino acids into glucose, improve fat metabolism and glucose regulation, and may even offer pain relief. It has been linked in studies to improved brain function. LF LF RECOMMENDS

PAPRIKA:

A fiery spice made from various peppers from the capsicum annuum family. It can elevate your metabolism, while also providing digestive and anti-inflammatory benefits. It contains iron, magnesium, phosphorus and potassium.

Lifestyle Food Turmeric

Nature’s Choice Garlic & Parsley Refill

Good Life Organic Black Peppercorns

Tony Ferguson Ground Cinnamon Spice

Good Life Organic Rosemary

Lifestyle Food Cayenne Pepper

Lifestyle 51

Q&A

ASK THE PROS

Calories in sugars

What’s a healthier alternative to sugar?

W

They have a low GI and have minimal (if any) effect on blood sugar and the body doesn’t require insulin to metabolise them, which makes them ideal for diabetics. Although sugar alcohols do contain some calories, they contain much less than sugar.

52 Dis-Chem Living Fit

2

Xylitol - 2.4 calories per gram

3

Erythritol - 0.24 calories per gram

4

Sorbitol - 2.6 calories per gram

Stevia is a no calorie, natural sweetener that comes from the leaf of a flowering plant.

There are many types of stevia, but full green leaf stevia is often recommended.

hen it comes to an out-and-out swap for processed sugar (known as sucrose), many people turn to non-nutritive artificial or natural sweeteners as healthier alternatives. A simple glance at the shelves at your local Dis-Chem will reveal a wide variety of sugar alternatives, but which is best?

Sugar alcohols like erythritol, xylitol and sorbitol are also popular sugar substitutes.

They are naturally-occurring sugar alcohols found in many fruits and vegetables. They are absorbed slowly and are only partially used by the body.

Sucrose - 4 calories per gram

Another natural alternative is a plant-based sweetener like stevia, which has become a popular sugar alternative.

Lerato via Facebook

Artificial sweeteners are one type of sugar substitute that offer the taste of sugar without the added calories. The original version, Saccharin, was discovered back in 1878 but numerous options have hit the market since then, including aspartame, neotame, acesulfame potassium, D-tagatose and sucralose.

1

PRO TIP Nonnutritive artificial sweeteners are an ideal means to remove sugar-derived calories from your diet without sacrificing taste.

almost

200

times sweeter than sugar

Helping with weight loss

In terms of the role sugar substitutes play in weight loss, there is sufficient evidence to support the notion that these products can help reduce total calorie consumption by eliminating sugar-derived calories from your diet.

An additional benefit of artificial sweeteners is that they don’t contribute to tooth decay and cavities. However, there is evidence that nonnutritive artificial sweeteners may not be an effective way to manage that sweet tooth.

Researchers at the University of California San Diego tracked the brain activation of volunteers who took small sips of water sweetened with sugar or sucralose. The research team used functional MRI scans to show that sugar activated regions of the brain involved in food reward, while sucralose didn’t.

According to the authors of the study, sucralose “may not fully satisfy a desire for natural caloric sweet ingestion”.

This means including non-nutritive artificial sweeteners in your diet could increase overall calorie consumption if you do not have a

mindful approach to food selection and snacking habits, because your body releases hunger-stimulating hormones in response to the sweet taste. But due to the lack of calories, you may end up consuimg more sugary foods if you’re not careful.

Making the choice

Non-nutritive artificial sweeteners are an ideal means to remove sugar-derived calories from your diet without sacrificing taste, but you must be watchful that there may be an increase in hunger due to the hormonal response. Natural, low-calorie alternatives like erythritol, xylitol and sorbitol may therefore offer the ideal option.

If you opt for other natural sources of sweetness like honey or coconut sugar, it is important to use these products sparingly because they contain natural sugar and calories.

Are health concerns warranted?

And, as with everything man made, there is often more to consider than just the effect these products could have on your waistline.

When trying to select the best option, many dieters and health-conscious individuals have concerns about artificial sweeteners, particularly their potential link to cancer. However, a direct causal link has not been established between artificial sweeteners and increased cancer risk in humans when used according to recommended guidelines. LF

Sugar alternatives include: NATURAL LOWCALORIE SUGAR SUBSTITUTES: Stevia: A non-caloric plantbased sweetener derived from the leaf of the South American stevia rebaudiana plant.

Lo han (or luohanguo): A natural sweetener derived from a fruit.

Sugar alcohols include: xylitol, glycerol, sorbitol, maltitol, mannitol and erythritol, and provide fewer calories than sugar.

NON-NUTRITIVE ARTIFICIAL SWEETENERS: Aspartame: A combination of two amino acids – phenylalanine and aspartic acid – and is 220 times sweeter than sugar. *It is FDA approved in America.

Sucralose: A chlorinated artificial sweetener that is 600 times sweeter than sugar.

Saccharin: An artificial sweetener that is 200-700 times sweeter than sugar.

Acesulfame K: An artificial sweetener often used together with sweeteners such as saccharin.

LF RECOMMENDS

Neotame: An artificial sweetener that is used in many diet foods and drinks.

Lifestyle Foods Xylitol 1Kg

Solal Naturally Sweet 100 Sachets

Health Connection Erythritol & Stevia Blend 700g

Lifestyle Foods Sucralose Sweetener

Health Connection Stevia Liquid 150ml

Lifestyle 53

lifestyle

“My clothes were too tight and I knew my health wasn’t what it should be for a 30-year-old newlywed."

A USN BODY MAKEOVER CHALLENGE

WINNING AT LOSING E

mil Visser from Rawsonville in the Western Cape is a sales rep, which means he spends a lot of time on the road.

For the ill-prepared, this is a recipe for disaster because their on-the-go lifestyle means the easiest source of sustenance is generally take-aways and

54 Dis-Chem Living Fit

convenience foods.

“Fast-food was my go-to meal. Needless to say, my lifestyle wasn’t very healthy and I was soon gaining weight at a rapid rate,” recalls Emil. Weekends weren’t very different for him as he ate and drank whatever he could get his hands on.

Unhealthy and unhappy

The end result was an unhealthy, overweight, unhappy and ashamed man who was about to get married.

“Our wedding was scheduled for November 2016, but by July I was at my heaviest ever – 124kg. I had to lose some weight for my wedding and managed to shed about 13kg.”

After the wedding, Emil confided in his beautiful new wife that he needed to change his lifestyle.

“My clothes were too tight and I knew my health wasn’t what it should be for a 30-year-old newlywed. I was ashamed of myself and I hated to be in photos.

My father’s untimely passing at the age of 46 was also a big wakeup call for me.”

Emil began his transformation by exercising regularly and trying to make healthier meal choices.

“Although I was active in the gym, I wasn’t following a strict diet. I thought that if I trained hard, I wouldn’t have to stop eating unhealthy food and drinking. Needless to say, this approach didn’t yield the results I wanted.”

Finally, a plan!

Then, in January 2018, a New Year’s resolution prompted Emil to purchase a USN Body Makeover Challenge starter kit from Dis-Chem in Worcester.

“USN is a big and renowned homegrown global brand, which is what attracted me to the starter pack. When I read the instructions on the box, I saw that I could dramatically change my life in just 12 weeks. I knew this was what I needed to achieve my goal, so I purchased the starter kit!”

When he started his USN Body Makeover Challenge journey, Emil says he was determined to put in the hard work and persevere, so he made sure he ate and trained according to the plans provided.

Emil also stopped sleeping in and got up at 04h30 every morning to start his day with abdominal exercises. He hit the weights in the evening and on weekends participated in trail running events. This kept his exercise plan varied, interesting and fun to do.

HE LOST

21KG

E BEFOR

It was changing his diet that proved the biggest challenge for Emil because he permanently craved the fast-foods, sweets and treats that previously characterised his on-the-road lifestyle.

“But we made sure there was none of that in the house, which helped tremendously to keep me on track with my eating plan. I also did my food prep for the week on Sundays, which made it easier to stick to my eating plan while out on the road.”

Finding support

Even with his own potent blend of self-discipline and perseverance, Emil sought to bolster his resolve by engaging with other USN Body Makeover participants

EMIL’S STARTER STACK:

USN BlueLabTM Whey

USN BCAA 12:1:1

USN CLA Pure 1000

USN Creatine HCL

AFTER

and previous winners.

He also found support from friends and family and his fellow gym members.

“I train at a small gym on a farm with about 30 other people. We’re like family there. Everyone motivated and helped me tremendously, but it was my wife who always pushed me and never gave up on me.”

Based on his experience, Emil wholeheartedly believes that no-one should go through a lifestyle transformation alone. “Ask for tips and help. This will make it easier.”

Emil also drew daily inspiration from a Bible verse – Philippians 4:13 – which reads: ‘I can do all things through Christ, who strengthens me’.

“It has been a motto I’ve lived by for most of my life and one of the things that has helped me tremendously throughout my transformation.”

Lifestyle 55

lifestyle

Living his best life

Emil’s advice for transformation success

When Emil started the Challenge, he weighed 108.8kg and, after 12 weeks, had lost a staggering 21kg.

“I weighed a fit and healthy 87kg and by sticking to the same routine and lifestyle, which I’ve come to love, I’ve managed to lose another 10kg.”

Emil believes that this is important because if you enjoy what you do, it is so much easier to follow the plan. Going through this lifestyle transformation also

SET GOALS

Keep your eyes on the prize.

NEVER GIVE UP

Know that you will fall and that you’ll need to get up and keep pushing forward.

BELIEVE IN YOURSELF

Trust yourself and your abilities.

BE PATIENT

IEMILVISSER02

56 Dis-Chem Living Fit

EMIL’S WEEKLY WORKOUT SPLIT

MONDAY Abs & weight training TUESDAY Cardio & weight training WEDNESDAY Abs & weight training THURSDAY Cardio & weight training FRIDAY Abs & weight training SATURDAY Running outdoors SUNDAY Abs & weight training

helped Emil to realise that nothing is impossible.

“I’m a new person, with a new mindset and new goals for my life and my health. I have more self-discipline, a better self-image and confidence, and I’ve never been this healthy in my life before. My faith is also stronger, my marriage is awesome and I feel good about myself every day. What’s even more exciting is that I feel like my journey has just begun.” LF

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HEALTH

6-9 HOURS A NIGHT

A NEW UNIVERSITY OF COLORADO BOULDER STUDY OF NEARLY A HALF A MILLION PEOPLE REVEALS THAT SLEEPING TOO MUCH OR TOO LITTLE CAN INCREASE YOUR HEART ATTACK RISK. RISKS ROSE FOR THOSE WHO SLEPT LESS THAN 6 HOURS OR MORE THAN 9 HOURS A NIGHT, REGARDLESS OF THEIR EXERCISE, THEIR GENETIC PREDISPOSITION TO CARDIOVASCULAR DISEASE OR THEIR SMOKING STATUS. *Research published in the Journal of the American College of Cardiology.

1h 2h 3h 4h 5h 6h 7h 8h 9h

HEA HEALTH = YOUR WEALTH

OMEGA UPDATE

A NEW STUDY, LED

BY RESEARCHERS AT WESTERN SYDNEY UNIVERSITY, HAS FOUND THAT OMEGA 3 SUPPLEMENTS ARE THE MOST EFFECTIVE NUTRIENTS FOR THOSE WHO SUFFER FROM DEPRESSION AND ADHD.

10kg RESEARCHERS IN DENMARK HAVE CONCLUDED THAT

CARRYING 10KG OF EXCESS BODY FAT INCREASES THE RISK OF DEPRESSION BY 17%.

LTH

*Study conducted at Aarhus University and Aarhus University Hospital, Denmark and published in the journal Translational Psychiatry.

“LIFE IS NOT MERELY BEING ALIVE, BUT BEING WELL.”

in this section FEATURE

FEATURE

Q&A

Health checks

CBD oil

Managing high blood pressure...72

...60

...64

LF

Health

Proactive ageappropriate health tests for early detection & prevention

HEALTH CHECKS

Health checks & screenings

Visit your clinic

BLOOD PRESSURE MONITORING

GLUCOSE SCREENING

Measure arterial blood pressure levels.

Alert you in cases where levels are considered pre-diabetic or diabetic.

20-29

Periodic when required and at least every 2 years

Periodic when required and at least every 3 years

Periodic when required

Periodic when required and at least every 2 years

Periodic when required and at least every 2 years

30-39

Periodic when required and annually from the age of 35

Periodic when required and at least every 1-3 years

Periodic when required and at least every 2 years

Periodic when required and annually from the age of 35

Periodic when required and annually from the age of 35

40+

Thankfully, your local Dis-Chem Wellness Clinic offers a comprehensive battery of tests that can help identify early signs and acute symptoms that may indicate the onset of more menacing illnesses or conditions.

No matter your age, it is important to undergo regular health checks, even if you are otherwise healthy. The type and frequency of these checks will vary as you age, so follow these general guidelines to monitor your health throughout every stage of your life.

Every 6 months

Annually

Periodic when required and at least annually

Every 6 months

Every 6 months

50+

available at Dis-Chem Wellness Clinics include:

PREVENTION IS BETTER THAN CURE, AND EARLY DETECTION SAVES LIVES. These expressions are common in the medical and health industries due to their relevance and importance in almost every context.

Without regular check-ups, many treatable conditions such as cardiovascular disease or cancer can progress, often unnoticed, until they become life-threatening.

BMI CALCULATION

Every 3 months

Every 6 months

Determine if your weight is ideal for your height.

CHOLESTEROL SCREENING

Measures levels of HDL cholesterol, LDL cholesterol and triglycerides.

AGE

60 Dis-Chem Living Fit

TOTAL LIPOGRAM SCREENING

Measures the exact amount of different types of cholesterol in your blood.

You can visit a Dis-Chem Wellness Clinic in store at your convenience or book an appointment for a consultation. The team will provide a medical referral if necessary.

LF

CED IN THE

ERL NETH PR

ANDS E

DU

T

H

PR

O

ODUCED IN

Before we began actively working with CBD (Cannabidiol) supplements in 2014, we tirelessly researched and scrutinised producers from around the world. We did this to ensure that we could deliver a finished product of the

FREE FROM: Synthetic Cannabinoids Pesticides & Pathogens

utmost quality, that could be relied upon and trusted to

Heavy Metals

deliver everything that it should and nothing else, every

Tetrahydrocannabinol

time. This search took us to the Netherlands, our partners are regarded as world experts in the field of cannabis and Co2 extraction with more than a decade of experience in both production and clinical research.

E X C LUSIVE ONLY TO

lifestyle

CANNABIS SPARKS GLOBAL BOOM IN HEALTH PRODUCTS MARKET

NATURE’S MEDICINE

CBD 62 Dis-Chem Living Fit

D

YOUR OPTIONS

A NEW GENERATION OF HEALTHCONSCIOUS AND WELLNESSORIENTED CONSUMERS ARE DRIVING A SHIFT TOWARDS NATURAL LIVING, OPTING FOR NATURAL FOODS, NATURAL BODY AND SKINCARE PRODUCTS, NATURAL FABRICS AND NATURAL REMEDIES.

This demand has helped to thrust cannabidiol or CBD into what is potentially one of the biggest health trends in our lifetime.

C

BD, A NATURALLYOCCURRING, ACTIVE NON-PSYCHOACTIVE COMPOUND FOUND IN THE CANNABIS OR HEMP PLANT’S RESINOUS FLOWER, HAS BEEN USED FOR ITS NATURAL MEDICINAL AND THERAPEUTIC BENEFITS FOR THOUSANDS OF YEARS, BUT IT IS ONLY RECENTLY THAT INTEREST IN ITS POTENTIAL HEALTH BENEFITS HAS SKYROCKETED. To better illustrate this growing trend, a study published on the JAMA Network Open online platform measured Google searches that mentioned “CBD” or “cannabidiol” in the US from 2004 to April 2019.

The findings reveal that CBD searches accelerated from 2014, rising 125.9% year on year from 2016 to 2017, and 160.4% in 2018 compared with 2017.

Rethink Daily capsules 30 capsules

Elixinol Hemp balm 120ml

Cannabex CBD oil 15ml

Rethink CBD shots energy + focus 50ml

Coyne Healthcare Hemp Extract 10ml

Releaf Organic CBD Daily Oil 15ml

ALL CBD PRODUCTS IN SOUTH AFRICA MUST CONTAIN LESS THAN 0.001% THC TO COMPLY WITH LOCAL REGULATIONS.

BUT ISN’T CANNABIS AN ILLEGAL DRUG?

Given that CBD is derived from hemp – it’s one of more than 100 compounds found in the plant – which is a close relative to marijuana, you may be skeptical about using it.

Rest assured that CBD products are not illegal and do not cause a “high”. The psychoactive compound that creates marijuana’s ‘high’ is THC (Tetrahydrocannabinol) and all CBD products in South Africa must contain less than 0.001% THC to comply with local regulations.

These regulations were implemented in May 2019, when the South African Department of Health amended the Medicines Act to exempt from scheduling all products that contain a maximum daily dose of 20mg of CBD and are intended for general health enhancement or maintenance, or relief from minor symptoms not related to a disease or disorder.

Cannabex CBD cream 50ml

Lifestyle 63

lifestyle

This effectively made it legal to sell compliant products directly to the public without the need for a prescription. However, any product that contains a daily CBD dose more than 20mg is still considered a scheduled substance according to the Medicines Act and would require a prescription to legally purchase it.

A World Health Organization report also affirms that “CBD exhibits no effects indicative of any abuse or dependence potential …. To date, there

is no evidence of public health related problems associated with the use of pure CBD.”

What you may not know is that CBD also occurs naturally inside the human body, in the form of endocannabinoids.

SEVERAL HUMAN STUDIES FOUND THAT A COMBINATION OF CBD AND THC EFFECTIVELY TREATS PAIN RELATED TO MULTIPLE SCLEROSIS. 64 Dis-Chem Living Fit

HOW DOES CBD WORK?

Cannabinoids interact with endocannabinoid receptors (there are two types – CB1 and CB2) in our body, which have various physiological effects and can positively impact on our health and wellbeing.

CB1 receptors in the brain are associated with emotions, mood, appetite, coordination, movement and pain.

CB2 receptors are found mainly in the immune system and throughout tissues of the spleen and tonsils.

European Journal of Pain showed via an animal model that CBD applied on the skin could help lower pain and inflammation related to arthritis.

Another study, published in the Journal of Experimental Medicine in 2012, demonstrated the mechanism by which CBD inhibits inflammatory and neuropathic pain, which are two of the most difficult types of chronic pain to treat.

Other studies have shown that CBD may help reduce chronic pain by impacting endocannabinoid receptor activity, reducing inflammation and interacting with neurotransmitters. Furthermore, several human studies found that a combination of CBD and THC effectively treats pain related to multiple sclerosis.

As the compounds that activate this system, many suggest that cannabinoids like And CBD oil has THC or CBD could help improve shown promise as a endocannabinoid system PEOPLE ARE treatment for both function, and in so doing, help to enhance ALSO FINDING depression and THAT CBD IS mood and memory, anxiety. For instance, and reduce sensory USEFUL IN a study conducted on 57 perceptions such as INSTANCES pain.

WHERE THEY men in Brazil, who received As such, CBD is most MAY NOT HAVE either oral CBD or a placebo 90 minutes before they commonly used to treat RESPONDED underwent a simulated pain and inflammation, WELL TO public speaking test, found restlessness, CONVENTIONAL that a 300mg CBD dose sleeplessness and TREATMENTS. significantly reduced anxiousness. People anxiety during the test. are also finding that A 2010 study conducted CBD is useful in

by German researchers instances where they also reported in the peer-reviewed may not have responded well to Cell Communication and Signaling conventional treatments, or as an journal that CBD stimulates alternative or adjunct to certain the growth of new brain cells pharmaceuticals. (neurogenesis) in adult mammals.

Further research is, of course, ARE THESE needed to confirm all the benefits CLAIMS PROVEN? linked to CBD, but there is already A study published in the significant support for various uses.

HOW DO I TAKE CBD?

To create CBD products, like the wide range available at your local Dis-Chem, CBD is removed from plants during an extraction process and manufactured into oils, tinctures or capsules.

CBD oil is made by mixing a CBD extract from a cannabis plant into a base like hemp seed oil or alcohol, respectively.

Isolate CBD oils are made by isolating only the CBD present in the plant; THC and other cannabinoids will not be present in these oils.

The CBD oil can be held under the tongue and absorbed directly into the bloodstream. Sublingual absorption provides a faster effect than absorption via the stomach when taking a CBD capsule or edible product.

It is recommended that you keep the CBD tincture under your tongue for 30 to 60 seconds. The longer you keep it there, the better it will be absorbed sublingually. The oil can also be swallowed diluted or undiluted.

CBD, a naturallyoccurring, active non-psychoactive compound found in the cannabis or hemp plant’s resinous flower, has been used for its natural medicinal and therapeutic benefits for thousands of years.

CAN YOU OVERDOSE ON CBD?

CBD has been shown to be safe to use in high doses but never use more than the maximum allowable daily dose of 20mg per day to comply with South African laws and regulations.

A consequence of taking too much CBD is the increased chance of negative side effects like lethargy or drowsiness.

Lifestyle 65

lifestyle

HEMP VS CANNABIS CBD OIL WHAT CONSTITUTES A QUALITY CBD PRODUCT?

CBD oil production varies around the world and even within different regions in a country due to variations in regulations and legislation, which governs the farming and processing of industrial hemp needed to produce full-spectrum CBD oil.

Industrial hemp is legal throughout the European Union and organic varieties are fairly plentiful.

Today, most CBD oil is sourced from Europe, which imposes strict regulatory standards and has some of the highest quality products on the market. It’s for these reasons that many experts recommend CBD oils sourced from Europe.

CBD hemp oil is made from hemp, while CBD cannabis oil is made from marijuana plants. CBD hemp

oil will, therefore, contain little to no THC, whereas CBD cannabis oil can contain significantly more THC than CBD hemp oil and may also contain an equal amount of THC to CBD. It is also worth noting that CBD oil and hemp seed oil are not similar products. CBD oil is a liquid concentrate of CBD and is a medicinal product. Hemp seed oil, on the other hand, is a food product made from pressed hemp seeds. This makes it a highly nutritious food product that contains no CBD.

TO DATE, THERE IS NO EVIDENCE OF PUBLIC HEALTH RELATED PROBLEMS ASSOCIATED WITH THE USE OF PURE CBD.

66 Dis-Chem Living Fit

find a reputable and trusted retailer

WHERE SHOULD I BUY MY CBD OIL? A quick online search will reveal numerous websites that supply CBD products. While buying CBD online is legal, as long as it’s derived from industrial-produced hemp and the products comply with regulations, it can be difficult to know exactly what you’re getting when you buy online.

It is best to only purchase from reputable and trusted retailers that have a proven track record in the health product, supplement and medicine markets.

Dis-Chem Pharmacies was among the first commercial retailers to stock CBD oils and other related products. You can buy various quality and compliant products in store or online at www.dischem.co.za. LF

Lifestyle 67

Q&A

ASK THE PROS

Understanding the numbers

I’ve been prescribed medication to manage high blood pressure.

What proactive lifestyle changes can I make to improve my health?

Charles via Facebook

B

efore we dive in, it is vital that you consult your doctor before making any lifestyle changes - as there might be underlying factors that contribute to the condition. But with that said, there are general steps everyone can take to improve their cardiovascular health, which could directly and indirectly help to down-regulate high blood pressure, otherwise known as hypertension.

Hypertension defined

Hypertension is a medical condition where the force of the blood pumping through the cardiovascular system exerts higher pressure on arteries. The condition is commonly known as “the silent killer” because you can have high blood pressure for years without any visible symptoms.

Chronic hypertension can cause vascular damage and is commonly linked to heart disease, stroke, kidney failure and premature death.

70 Dis-Chem Living Fit

“the silent killer” DID YOU KNOW: You can have high blood pressure for years without any visible symptoms.

When your doctor measures your blood pressure, the test reveals your systolic – the force exerted on arteries when your heart contracts and pushes blood out into the circulatory system – and diastolic – a measure of the pressure within your circulatory system when your heart relaxes and fills with blood – pressures, expressed in millimetres of mercury (mm Hg).

Your blood pressure can change in response to many factors, such as your emotional state, the environment, stress, exercise or even your posture. These variations are normal, provided your blood pressure returns to an ideal reading, which is 120 (systolic) over 80 (diastolic) mm Hg.

Classifying blood pressure CLASSIFICATION

SYSTOLIC

DIASTOLIC

Normal

120

80

Stage 1 hypertension

140–159

90–99

Stage 2 hypertension

≥160

≥100

Rising concern

According to the World Health Organization, an estimated 1.13 billion people worldwide have hypertension and, worryingly, fewer than 1 in 5 people with the condition have it under control.

Obviously, your doctor is the first point of call to diagnose and treat it, but various lifestyle factors can help to naturally regulate blood pressure. Elements such as diet, regular exercise and stress management all help to keep blood pressure levels within the healthy range.

CRANK UP THE CARDIO Physical activity is particularly effective because it improves your overall health.

Selecting the right type and intensity is, however, vital.

Including more cardio in your program will increase your fitness, which improves your cardiovascular health and lowers blood pressure by improving heart function and blood flow.

Studies confirm this can be as simple as moving more or walking every day.

That means it can be beneficial to perform less-intense exercise more often. This could include going for walks during your lunch break, taking the stairs instead of the lift, or parking at the far end of the parking lot when you go shopping, as examples.

an estimated 1.13 billion people worldwide have hypertension

One study measured blood pressure in bodybuilders performing heavy leg presses as high as 480/350 mm Hg.

BE MINDFUL OF WEIGHTS There is also scientific evidence to support the claim that regular weight training, if performed appropriately, can reduce chronic high blood pressure.

The response depends on many factors, though, such as the amount of muscle recruited, the poundages lifted, reps, rest between sets, your breathing technique and lifting speed or tempo.

Lifting weights will cause an acute rise in both systolic and diastolic blood pressure. One study measured blood pressure in bodybuilders performing heavy leg presses as high as 480/350 mm Hg. This can, of course, be dangerous for someone with hypertension.

Heavy weight training is, therefore, contraindicated in cases of severe pulmonary hypertension. Anyone with hypertension must always be cautious when exercising with weights and avoid maximal or near maximal lifts and never take sets to absolute failure.

Always consult with your doctor and a qualified fitness professional before starting a program and adhere to safe training guidelines.

Regular checkups to monitor your blood pressure will also let you know if you need to take extra precautions in the gym.

Health 71

Q&A caffeine can kick up your blood pressure...

DIETARY GUIDELINES The Dietary Approach to Stop Hypertension or DASH diet is a researched-based eating plan that was specifically developed to address high blood pressure.

It encourages adherents to consume more whole, natural, nutrient-dense foods, especially fruits, vegetables, whole grains, lean proteins, nuts, beans and seeds, and low-fat dairy.

Meals and snacks are balanced with bulky, filling foods, along with protein-rich foods and those that contain healthy fats. Adherents are required to eat less red meat, salt and calorie-dense, sugar-laden foods. Since its initial launch, several additional DASH diet research studies were conducted and used to optimise the diet to deliver better outcomes in terms of improved blood pressure and weight loss.

It can also be beneficial to avoid certain foods and ingredients that are known to increase blood pressure, such as caffeine and processed foods that contain additives.

Research also shows that intermittent fasting (IF) may help to fight obesity and type-2 diabetes, which are risk factors for high blood pressure, by increasing the body’s sensitivity to insulin and leptin.

IF supporters also propose that cutting calories can reduce insulinlike growth factor-1 (IGF-1) levels, which seems to protect us against heart disease and other serious illnesses by turning on cellular repair mechanisms.

72 Dis-Chem Living Fit

MANAGING LIFESTYLE FACTORS Poor sleep is also linked to a host of health issues including hypertension as it can harden arteries. Yet, most people don’t get the minimum amount of sleep a night needed for optimal health. People need 7-9 hours of quality sleep a night.

It is also important to manage stress. Our body responds to all forms of stress, whether it’s work, emotional, physical, environmental, exercise or psychological stresses in the same manner.

While some degree of acute stress is beneficial as a stimulus for adaptation, when we overload our system with multiple stressors for prolonged periods, something will eventually give, and that’s often our cardiovascular health.

Leaving your stress unchecked can lead to hypertension and a chronically elevated heart rate, among other health issues.

To achieve and maintain optimal health we need to find ways to deal with and manage stress, in all its forms. Options

include regular low- to moderate-intensity exercise, meditation or yoga, and finding outlets to process stress and developing coping mechanisms.

GYM

3

MONTHS

THAT’S HOW LONG YOGIS WHO ATTENDED HOT YOGA CLASSES BENEFITED FROM LOWER BLOOD PRESSURE.

*Preliminary research presented at the American Heart Association’s Hypertension 2019 Scientific Sessions.

FOCUS ON THE MOVEMENT, NOT THE MUSCLE FOR THE BEST GAINS, SAYS NEW RESEARCH. AN ANALYSIS* SUGGESTS THAT YOU FORGO THE MINDMUSCLE CONNECTION AND INSTEAD FOCUS ON MOVING THE WEIGHT ITSELF TO LIFT HEAVIER, OR LONGER. *Published in Frontiers in Sports and Active Living

MUSCLE AT ANY AGE

OLDER PEOPLE WHO HAVE NEVER ENGAGED IN A SUSTAINED WEIGHT TRAINING PROGRAM HAVE THE SAME ABILITY TO BUILD MUSCLE MASS COMPARED TO THEIR HIGHLY TRAINED MASTER ATHLETE CONTEMPORARIES, SUGGESTS NEW RESEARCH CONDUCTED BY THE UNIVERSITY OF BIRMINGHAM. *Study published in Frontiers in Physiology

GYM “WITH GREAT SIZE COMES GREAT RESPONSIBILITY”

LF

in this section WORKOUT

EXPERT Q&A

ON-THE-GO

PROFILE

Kick it, pick it

How to preserve muscle...88

Protein bar and RTD review...96

Nhlanhla Vilakazi...104

...78

GYM ETIQUETTE

What to do and what not to do in gym...106

gym

KICK IT! MODELS: JOSHUA CAPAZORIO & PAULETTE NEO PHOTOS: SEAN LEVITT

KICK LESS EFFECTIVE EXERCISES AND REPLACE THEM WITH THESE FUNCTIONAL ALTERNATIVES FOR BETTER RESULTS

PICK IT! More functional movements

Despite the many benefits, functional training is generally underutilised in commercial gyms due mainly to the availability of traditional weight training machines, legacy approaches to conditioning, which tend to favour bodybuilding programs, and a lack of understanding among gym members about what constitutes a functional exercise.

To help you make the transition to full-on functional training (if you want) or simply to include a few foundational movements to elevate your results, Josh offers his best kick it, pick it exercise options for those who may not have the opportunity to train in a strength and conditioning facility like his.

78 Dis-Chem Living Fit

Body benefits

But don’t be fooled. Functional training can also transform your physique. By targeting multiple muscles with every rep, you burn more calories. You also build greater strength, which results in more shapely and metabolicallyactive muscle.

Training according to movement patterns also means you can stop stressing over which form of bench press to include in your training, or the pros and cons of back squats versus front squats. If your goal is to improve your body composition, and get a health and fitness boost in the process, then movementbased functional training is the answer.

KICK IT: Leg extensions Why? Josh explains that this single-joint exercise is nonfunctional as it only targets one muscle group – your quads.

PICK IT: Goblet squats “This great squat variation is a compound move that will activate more muscles and provides greater muscle stimulation” It also provides greater athletic carryover and is functional for everyday movements because it reinforces the squat movement pattern. It will open up your hips, which most of us could benefit from due to our more sedentary lifestyles.

HOW TO DO IT:

A Stand holding a kettlebell on the horns with your heels hip-width apart. Engage your core as you squat down. B Slip your elbows between your knees. Drive up through your heels and extend your knees and hips to return to the starting position.

FOCUS ON MOVEMENTS, NOT MUSCLES. It’s a mantra that strength and conditioning coaches like Joshua Capazorio, head JOSH trainer and co-owner of Performance Purist in Bryanston, Johannesburg, advocate to their clients, and for good reason.

Firstly, exercises that target multiple muscle groups and joint structures – known as compound exercises – are functional.

“That means they have athletic carryover and also improve strength and mobility for everyday movements,” explains Josh.

FORM TIPS

Squeeze your buttocks.

Hold the kettlebell just below your chin.

Keep your weight on the mid-foot.

Push your bum back and knees forward at the same time to drop down into the squat.

Your elbows must touch your knees at the bottom.

Keep your chest and head up, with your head and neck in a neutral position, and a tall spine.

A

B

In The Gym 79

FORM TIPS

KICK IT: Machine shoulder presses

Ensure your thumb touches your clavicle (collarbone) in the starting position.

Your knuckles should point to the ceiling in the fully extended position – no limp wrists!

Yes, the kettlebell will aggravate your wrist – you’re not doing it wrong.

Press and turn into the same direction of the pressing arm and press through your hip.

Keep your feet flat on the floor.

Keep your toes pointing forward throughout the movement.

Why? “The single-plane movement pattern the machine promotes is unnatural,” says Josh.

PICK IT: Rotational kettlebell alternating presses “Free weights are generally better from a movement pattern perspective. More specifically, this exercise opens your thoracic spine and upper torso as you rotate to press the kettlebells overhead,” elaborates Josh.

Josh also likes this exercise because it loads both the anterior and posterior shoulder, which helps to develop a stronger press in general. “There is also a beneficial carryover into core strength because it loads your obliques, which doesn’t happen when you press from a seated position.”

A

HOW TO DO IT:

DUMBBELL VARIATIONS

Clean two kettlebells up to your shoulders. Press one kettlebell directly overhead by extending your elbow and your shoulder. Rotate your torso to the same side as you do so. Lower the pressed kettlebell to the starting position and immediately press with your other arm, repeating the rotation movement in the other direction.

B

C

KICK IT: Machine assisted pull-ups Why? Because you should earn your right to do a proper dead-hang pull-up.

PICK IT: Inverted row “This is the first progression towards the ability to perform a proper pull-up – one of the best posterior chain and shoulder development exercises there is.“ This exercise also offers some of the best bang for buck across the board, including muscle activation, functional movement benefits and calories burnt.

HOW TO DO IT: Position yourself face-up under a fixed horizontal bar.

Grasp the bar with a shoulder-widith supinated grip. Place your heels on a bench. Hang under the bar with your back off the ground and your arms fully extended. Keep your body straight as you pull your chest up to the bar. Hold for a count and then slowly lower yourself back down to the starting position.

In The Gym 81

gym

FORM TIPS

KICK IT: Leg presses

Don’t stand on an elevated platform higher than 12cm.

Keep your shoulder blades back and weight over your hips.

Sit between both knees as you descend into the lunge.

Control your descent by slowly lowering yourself towards the floor.

Keep the majority of your weight on your front elevated foot.

Push up, lock your front knee and squeeze your bum to return to the upright position.

Why? “Your position in the sled restricts movement by shortening your hip range of motion.”

PICK IT: Dumbbell reverse lunges off step The unilateral loading in this exercise has important athletic crossover for any sport that involves running.

“It generates great VMO stimulation – the muscle on the lower inside aspect of your quad – to improve knee stability and reduce your injury risk. It also stimulates great glute activation, which helps to improve hip stabilisation and pelvic stability and pelvic floor activation, which are all vital for functional strength and movement efficiency,” elaborates Josh.

A HOW TO DO IT:

A Stand on a step, holding a dumbbell in both hands. Step back with one leg. Plant your toe and then drop your knee to descend into a reverse lunge. B Lower your body by flexing the knee and hip of your back leg, until your knee almost makes contact with the floor. Return to the starting position by extending the hip and knee of your forward leg and returning your back leg to the platform.

82 Dis-Chem Living Fit

B

FORM TIPS

KICK IT: Machine rows

Maintain bent knees throughout the movement.

Keep your shoulder blades ‘packed’ by engaging them and bringing them back and down.

Maintain a neutral head, neck and spine throughout the movement.

Hinge at the hips – don’t simply bend your lower back – until your torso is between parallel with and 45-degrees to the floor.

Brace your shoulder blades when transferring the weight between hands.

Drag your elbow along your body and keep it tucked in, not flared.

Why? As with all machines, this too restricts a natural movement plane, and offers minimal functional carryover.

PICK IT: Wrestler row “This is a variation to a popular exercise performed in gyms throughout the world.”

“The bent-over dumbbell row engages the entire posterior chain, including your obliques (the muscles on the sides of your torso) and lats (your big back muscles), simultaneously. It also promotes unilateral stability and forces you to brace in the hinge position, which offers beneficial functional and athletic carryover,” explains Josh.

A HERE’S HOW TO DO IT:

A Stand with your feet slightly wider than hip-width apart, with your entire foot planted firmly on the ground and weight distributed evenly throughout. Hold a dumbbell in your left hand with a neutral grip (palm facing in). Sit back into your hips as you hinge forward at the

B

C

D

waist. Allow the dumbbell to hang straight down below your shoulder.

Hold the opposite ‘free’ arm out to the side to act as a counterbalance.

Engage and brace your core throughout the exercise. B Row the dumbbell up by driving your elbow back and dragging it along your body. Keep it tucked in close to

E

your torso. C At the top position, brace your shoulder blades as you transfer the weight from your left to your right hand. D Lower the dumbbell down, controlling its motion in the eccentric (lengthening or lowering) phase.

Repeat the movement in an alternating pattern.

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KICK IT: Crunches

KICK IT: Dumbbell chest press

Why? The limited range of motion reduces the amount of core activation this exercise yields.

Why? While this is a great exercise, Josh suggests it doesn’t offer as much athletic carryover.

PICK IT: Plank walkouts “Swapping out the crunch avoids additional flexion in your daily routine, which is an alltoo-common position in modern everyday life.

“The walkout also improves shoulder and trunk stability, with dynamic strength benefits through the crawling plane. It’s also extremely functional in terms of its core activation,” states Josh.

HOW TO DO IT:

Start in a standing position. Drop down onto your hands into a modified kneeling plank position, with your feet hip-width apart, your weight on your toes and your knees off the floor. Keep your back straight and core engaged as you walk your hands forward to move into an extended plank. Walk your hands past your shoulders until they are above your head. Hold this position to activate your core. Walk your hands back to your feet until you are in the starting position.

Keep your pelvis tucked, glutes contracted and spine in a neutral position.

PICK IT: Elevated push-ups “A tempo push-up provides bigger athletic carryover benefits and requires dynamic effort that creates explosive upper body strength. It also builds stronger shoulder blades and a healthier core.”

HOW TO DO IT:

Position your hands slightly wider than shoulderwidth apart. Place your feet on a slightly elevated surface. Keep your body in an extended plank position with your core engaged as you slowly lower your upper body to the floor according to the prescribed tempo by bending your elbows. Press up until your arms are fully extended.

FORM TIPS

Start with a 3-second tempo on the eccentric or negative (lowering) phase.

Build up to an 8-second negative.

A

A B Hold for 3-5 seconds then return to the standing position.

C B 84 Dis-Chem Living Fit

KICK IT: Dumbbell curls Why? You’ve already done enough of them in your life, believes Josh.

PICK IT: Pull-up hold

“This is the next step on your journey to strict dead-hang pull-ups.

“It’s a great exercise that develops grip strength, with beneficial strength developments down the shoulder, elbow, wrist and hand linkage. Basically, it’s a bang-for-buck move for bigger, stronger arms,” confirms Josh.

HERE’S HOW TO DO IT:

Jump up and grab the pull-up bar with your hands positioned shoulder-width apart with a supinated grip (palms facing backward).

Contract your biceps to pull your shoulders and chest up toward the bar, until your chin is over the bar. Hold for 5-10 seconds and then slowly lower yourself back down by extending your arms.

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KICK IT: Smith machine squats Why? The limited range of motion reduces the amount of core activation this exercise yields.

PICK IT: Broad jumps “There are few exercises that deliver more athletic carryover, offering serious fast twitch fibre stimulation to build athletes who can run faster and jump higher.

“It also offers significant metabolic and movement benefits – it’s a natural movement where ballistic meets dynamic effort,” states Josh.

A

HOW TO DO IT:

A Stand with your feet hip-width apart and your arms in front of you in the air. B Drop into a semi- or quarter-squat, swinging your arms back behind your body as you bend your knees and push your hips back.

C Explode out of the squat, jumping up and swinging your arms through to propel yourself forward. D Land in a semi-squat position. Stand upright, and repeat.

B

FORM TIPS

Load energy into the quarter-squat, with your weight on your mid-foot.

Transfer all your energy off your toes and drive your hips forward to jump as far as possible.

Land on your heels and absorb the impact in the quarter-squat position.

86 Dis-Chem Living Fit

jump D

C

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ASK THE PROS How can I limit muscle loss to hang onto my gym gainz?

Jack via Facebook

Easier digestion, faster absorption

W

e all know how important a post-workout protein shake is to build muscle. These products are highly effective because, when a workout ends, our body is primed to absorb the protein to kick the recovery and rebuilding processes into gear.

But we can also boost our results when we take steps to limit the muscle we could potentially lose during and after training.

As research into recovery has advanced, new supplement, nutritional and recovery approaches have emerged.

What we know today is that eating right and hitting our daily macros, sleeping well and taking the right supplements at the right times are vital to halt the catabolic (muscle breakdown) effects of exercise and daily life.

Feed muscles before AND during training

Exercise, by its nature, is catabolic – it breaks down muscle tissue and releases energy. One vital way to limit muscle breakdown is with a smart supplement approach.

Sipping on an intelligently-formulated supplement before and during training provides a steady supply of amino acids, which research shows can deliver significant 88 Dis-Chem Living Fit

muscle-sparing benefits by limiting damage, optimising tissue repair and enhancing recovery.

As a result, the pre- and intra-workout supplement market has grown significantly in recent years, with numerous products now on offer that provide a range of essential amino acids (EAAs), branched-chain amino acids (BCAAs) and various protein sources.

AMINO ACIDS Deliver significant musclesparing benefits by limiting damage, optimising tissue repair and enhancing recovery.

Carefully consider a product’s protein source. An effective pre- or intraworkout product should contain a highly bioavailable protein, like hydrolysed whey, which is partially pre-digested during the manufacturing process.

It is also worth considering your digestive health and any allergies or intolerances.

Lactose intolerance, IBS and other common digestive conditions can impact protein absorption and can lead to serious discomfort during training. In some instances, a plantbased protein source might be better.

For these reasons, amino acids – either EAAs, BCAAs or a combination – are often preferred over complete proteins in pre- and intra-workout supplements due to their limited impact on digestion during intense exercise.

This benefit is derived from lower mechanical digestion demands, which requires sufficient blood flow to your gut.

However, when you’re knocking out heavy reps or grinding out sled sprints, the muscles tend to monopolise your blood supply. That means there is less blood available to support digestion.

Attempting to meet heightened demands from both systems could result in digestive distress or could affect workout performance by diverting blood volume away from working muscles.

EAAs and BCAAs, which require less digestion and are rapidly absorbed, limit the

potential for gastrointestinal issues and get into the blood quickly to support working muscles, which is why they are often preferred over complete proteins.

Spare muscle & limit damage

There are numerous studies that support these benefits. One such study* found that BCAAs taken before and after damaging weight training reduced muscle damage and accelerated recovery.

The research findings, which were published in The Journal of the International Society of Sports

Nutrition, also found significant reductions in muscle soreness and an increase in maximum muscle power output.

There is also strong scientific support for including carbs in intra-workouts to amplify these benefits. According to a study

by Australian researchers at the School of Human Movement Studies at Charles Sturt University, ingesting carbs during your workout can boost the anabolic response and may also blunt the natural exercise-induced cortisol response, which can help to limit muscle loss or even potentially reduce fat storage.

SOY AND THE CASEIN OFFER A SUSTAINED RELEASE OF AMINO ACIDS FOR UP TO FIVE HOURS AFTER CONSUMPTION.

*A study conducted by researchers from the School of Life Sciences at Northumbria University in Newcastle and the School of Sport Health and Applied Science at St Mary’s University College in the UK

Limiting loss between workouts

When you leave the gym, a suitable protein shake will boost your recovery, but a whey shake might not be the most effective option, depending on your diet. For those who drink a whey shake only after training, a protein blend that contains whey, casein and soy may have a better muscle-sparing effect.

A clinical study titled “Effect of Protein Blend vs. Whey Protein Ingestion on Muscle Protein Synthesis Following Resistance Exercise”, which was presented

by Dr. Blake Rasmussen and colleagues at the 2012 Experimental Biology conference, showed an increase in anabolism when consumed during the important post-workout anabolic window.

Whey’s rapid release makes it ideal to stimulate the anabolic response, which is supported by its high leucine content, while the soy and the casein offered the ideal combination to provide a sustained release of amino acids for up to five hours after consumption, which helps to limit muscle loss between meals. If, however, you eat a protein-rich meal or drink multiple whey shakes a day, then this might not be necessary.

For similar reasons, a casein supplement is often ideal for use at night as it is digested and absorbed more slowly than whey.

The resultant steady amino acid trickle over a prolonged period during the night can have a significant muscle-sparing effect. LF In The Gym 89

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Did you know

HIIT cardio burns more calories than steady-state training

GET LEAN WITH CARDIO 90 Dis-Chem Living Fit

IT’S ALMOST TIME FOR THAT MUCHANTICIPATED BEACH HOLIDAY. THAT MEANS STRICTER EATING, INTENSE WEIGHT TRAINING AND, YES, THAT DREADED GYM CARDIO.

But cardio eats muscle, doesn’t it? It’s a common view held by novice and seasoned gym-goers alike, and it certainly can. But if you know how to implement cardio as part of your conditioning plan, it can yield superior results.

Ditch the counterproductive cardio

Cardio tends to do more harm than good when we severely restrict calories and perform countless hours during the week and on weekends. In the process, we might

lose some fat, but we can also shed some hard-earned muscle.

The major concern is that by aggressively reducing your energy intake while ramping up your cardio, you can actually lower your metabolism. This happens as your body tries to conserve as much energy as possible by going into ‘survival’ mode.

This predominantly hormonallydriven process can result in muscle loss and a greater propensity to store fat if sustained for prolonged periods. And as you lose more muscle, your metabolism can slow even further as you shed more metabolically-active tissue, which is counterproductive to your conditioning goals.

Why you need to count cardio in But don’t kick cardio from your exercise plan just yet.

Some form of low-impact cardio can deliver benefits, particularly as it improves insulin sensitivity and mobilises stored fat. Its ability to do so would, however, depend on your diet composition and the macronutrient manipulation or timing techniques you employ.

Cardio is also an important way to improve your overall health and wellbeing due to its numerous cardiovascular benefits.

Low-impact cardio is generally more beneficial for those looking to enhance their physique than highimpact treadmill or outdoor running because the cortisol (a powerful stress hormone) response is lower.

The low-impact nature of these cardio options also keeps your average heart rate lower, and tends to cause less soft tissue trauma, which means you’ll recover quicker and are less likely to break down muscle tissue.

THERE ARE NUMEROUS LOW-IMPACT CARDIO OPTIONS TO CHOOSE FROM, WHICH THANKFULLY OFFER VARIETY IN YOUR TRAINING: •WALKING: TREADMILL, ASSAULT AIRRUNNER OR OUTDOORS •CYCLING: STATIONARY BIKE, WATTBIKE, SPINNING, ASSAULT AIRBIKE •ELLIPTICAL •STEPPER •ROWING MACHINE •SWIMMING

You might lose some fat, but you can also lose hard-earned muscle

A question of intensity

THE QUESTION IS, WHICH TYPE OF LOW-IMPACT CARDIO IS BEST? When it comes to cardio for conditioning, you generally have two options at your disposal: 1 Sustained low-intensity cardio sessions, commonly known as steady-state cardio.

2 High-intensity interval training (HIIT) cardio.

Steady-state cardio generally keeps your heart rate at a constant level, ideally below your aerobic threshold, for a sustained

period of time. This intensity level is the most efficient at tapping into stored fat as the metabolic demands are lower than intense training performed above your aerobic threshold.

Steady-state cardio is usually performed after lifting weights to maximise fat loss because you deplete your glycogen stores – that source of carbohydrate-derived energy – when you lift weights. This means that your body is more likely to burn fat for fuel when you perform steady-state cardio after a weight training session.

On the other hand, HIIT cardio burns more calories than steadystate training, often in less time.

HIIT is usually performed for about

20-30 minutes and can elevate your basal metabolic rate (BMR) for up to 24 hours after the session, which means you also burn additional calories throughout the day.

While many believe that it’s an either-or decision as to which you should use, anecdotal evidence among physique athletes and conditioning coaches suggests that a combination of both can deliver the best results.

Consider adopting an approach that includes up to two HIIT sessions on non-lifting days and 2-3 low-intensity sessions, performed either first thing in the morning in a fasted state (more on this later) or after your regular weight training sessions.

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GET LEAN WITH CARDIO Fasted cardio benefits

Performing cardio in a fasted state (prior to eating) first thing in the morning can deliver superior results because your body is slightly glycogen-depleted and insulin levels are low following the extended night-time ‘fast’.

If you ate dinner at 6pm and hit the gym at 6am, 12 hours would’ve past since your last meal. This means fat will likely be the primary fuel source for your cardio session, as long as you keep within the intensity guidelines.

A fasted cardio session over the weekend also offers a great opportunity to mix up your training and get outdoors for a group ride, a hike or some more time in the gym.

Fasted cardio guidelines include: Drink a cup of black coffee or a thermogenic fat burner before your session.

Keep the intensity low to moderate.

Aim to keep moving for 75-120 minutes.

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Individualised approach

To ensure you achieve the results you’re after, it’s best to start with the minimal amount of cardio needed to achieve your conditioning goal.

Gradually increase the amount of cardio you perform in small increments as needed or when you hit a plateau.

Exact requirements will differ from one individual to the next depending on various factors, including your genetics, your current level of conditioning, how much time you have and your ultimate goal.

It is highly recommended that you consult with a qualified professional or transformation coach to take the guesswork out of your cardio and find the most effective approach.

Stepper pyramid: Warm-up: 5 minutes @ low intensity level (this will be your baseline intensity).

Interval 1: Increase the resistance by one level for 90 seconds. Return to your baseline intensity for 30 seconds to recover.

Interval 2: Using the same interval structure, increase the resistance by two levels for the 90-second working set, then recover for 30 seconds at baseline intensity.

Continue increasing the intensity by one level for each subsequent interval. Aim to complete 5-10 intervals.

Cool-down: 5 minutes @ baseline intensity.

Total time: 20-30 minutes

CARDIO WORKOUT OPTIONS

Elliptical pick-ups:

The elliptical is a great piece of cardio equipment because it engages upper and lower body muscle groups to increase the benefit.

The workout: Warm-up: 5 minutes at an easy effort.

1 minute pick-up max effort 1 minute at easy effort 1.5-minute pick-up max effort 1 minute at easy effort 2-minute pick-up at max effort 1 minute at easy effort 2.5-minute pick-up max effort 1 minute at easy effort Cool-down: 5-minutes at easy effort.

Total time: 21 minutes

Treadmill walking incline EMOM: Warm-up: 5 minutes @ 1% incline.

The set: Increase the incline of the treadmill by 0.5% every minute on the minute (EMOM). Maintain the same walking pace until you are no longer able to increase the incline, or are unable to continue with the level of effort required.

Steadystate Wattbike: Warm-up: 20 minutes @ 50-60% of max heart rate (MHR).

Active set: 30 minutes @ 60-75% of MHR. Aim to keep your effort near but below your threshold.

Cool down: 10 minutes @ 50-60% of MHR.

Total time: 60 minutes

Cool-down: 5 minutes @ 1% incline.

Total time: 20-30 minutes

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FINAL CHALLENGE Assault AirBike intervals:

The Assault AirBike delivers a gruelling workout on its own, but when you combine it with the high-impact airborne assault of skipping, you’ve got a recipe for a serious calorie blaster.

The workout: Warm-up: 5 minutes on the AirBike at a comfortable resistance.

Interval 1 AirBike interval 1: 90 seconds 15 seconds on, 15 seconds off Skipping interval 1: 90 seconds Double foot skip Interval 2 AirBike interval 2: 90 seconds 20 seconds on, 10 seconds off Skipping interval 2: 90 seconds Alternating high knees Interval 3 AirBike interval 3: 90 seconds 25 seconds on, 5 seconds off Skipping interval 3: 90 seconds Left leg skips Interval 4 AirBike interval 4: 90 seconds ALL OUT Skipping interval 4: 90 seconds Right leg skips Cool-down 5 minutes on AirBike at a comfortable resistance.

Total time: 22 minutes

ABOUT THE AIRBIKE: The Assault AirBike uses a 27inch steel fan to create unlimited resistance, which is the secret to its effectiveness – the harder you work, the greater the resistance.

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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Need a quick and convenient protein source?

Look no further than RTDs and bars

96 Dis-Chem Living Fit

ON THE

GO

Protein in everything!

Convenience matters to time-strapped consumers. The quicker you prep and eat a meal, the better. Author Michael Pollan writes in his book “Cooked� that the average person spends only 23 minutes preparing food in the kitchen and another 4 minutes in the kitchen cleaning up every day.

Many of us are no longer willing to sacrifice quality for convenience’s sake. This has driven growth in the functional convenience food product category.

Within this segment, protein is proving to be more popular than ever, with the proteinin-everything manufacturing trend gaining momentum.

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THE BETTER PROTEIN BAR If you’re looking for a snack that delivers a bit more ‘bulk’, then protein bars may be a better option. They certainly offer a better alternative to your typical convenience store chocolate bar or snack.

RTDS ARE BOOMING This has led to an explosion in product innovations, specifically in the realm of protein bars and ready-todrinks (RTDs), and business continues to boom.

The global RTD market was valued at US$8.2bn in 2018 and is expected

to expand at a compound annual growth rate of 5.7% from 2019 to 2025, according to a report by Grand View Research.

The report attributes this market growth to rising health consciousness among consumers, especially fitness enthusiasts and millennials.

Apparently, millennials consume RTDs to manage stress, weight and fatigue.

RTDs are also popular snack options because their high protein content makes them satiating, similar to a dense, nutrient-packed smoothie but without the prep time and need to clean up afterwards.

They are the epitome of convenience – ready made, with no prep required. Simply pop off the top and enjoy! No mixing required. What could be easier?

You can’t beat the convenience value proposition of an RTD.

The texture and mouth feel of these shakes also offer a higher standard to mixat-home powder options, which consumers often find appealing.

98 Dis-Chem Living Fit

new

USN Trust 25

GRENADE Carb Killa Shake

KETO RTD 300ml

new

USN Trust 50

GRENADE Carb Killa Shake

Protein bars are formulated to offer a meal replacement or snack, all wrapped up in a quick and convenient option.

They’re a great way to avoid unhealthy processed or fastfood snacks, while boosting your daily nutritional intake.

They are also convenient because it’s easy to take them with you to work or university, or anywhere that you need to get your protein or satisfy your hunger without unwanted added sugar and excess calories.

As demand for these protein-packed bars has risen, supplement manufacturers have given more focus and budget to their R&D departments, which has transformed what were once ‘gluggy’ and sugar-laden fauxhealth snacks with questionable tastes and textures to bars that could pass for indulgent treats with the most amazing flavours.

And that growth continues unabated. According to Verified Market Research, the global protein bar market was valued at US$1.18bn in 2018 and is projected to reach US$1.9bn by 2026.

SELECTING THE BEST BAR Bars are now used extensively by active individuals who live on-the-go lifestyles or those on a diet.

There are many options available and not all bars are created equal, so how should you select the best protein bar for your requirements?

Before you buy, consider how you plan to use it in your healthy and fitness-focused lifestyle. Is it a snack, a meal replacement or a convenient pre-

THE WEIGHTLOSS AID For those trying to lose weight, a low-carb (or low impact carb), low-calorie, highprotein bar is ideal.

The protein helps maintain lean mass and makes you feel full. Lowcarb bars should ideally contain around 200 calories or less.

or post-workout source of bioavailable protein?

Based on the variety available, it is beneficial to read labels, referring particularly to the product’s nutritional information. This info will detail the product’s total energy, protein, carbohydrate and fat content per serving and/or per 100g. This will identify which bars will meet your specific requirements.

THE MUSCLE MAKER THE MEAL REPLACEMENT The ideal option to replace a meal or snack as a functional food alternative.

These bars typically contain 280 calories or more, are high in protein and carbohydrates, and moderate in fat.

Those trying to gain muscle should go with a high-protein, higher calorie bar that is relatively low in fat. These bars typically contain 225-320 calories, are high in protein and moderate in carb and fat content.

ALTERNATIVE PROTEINS Most protein bars use whey but more people today want to reduce their animal protein intake for health or environmental reasons. That’s why you’ll now find a range of plant-based protein bars on store shelves that cater to a range of dietary restrictions with free-from dairy and/ or gluten alternatives.

Ideal and commonlyused sources include brown rice, pea and soybean proteins, among others.

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Check serving PER BAR!

TASTY CHOICES: Most popular Future Life Crunch Protein Bar

USN Trust Crunch Bar

Grenade Carb Killa Protein Bar

Primal Protein Bar

Evox Maxilean Protein Bar

MySmart Foods High Protein Bar

Oshee Protein Bar

Biogen Whey Oats Bar

Warrior Crunch Bar

Youthful Living Protein Cookie

Powerbar Protein Plus Minerals

USN Pure Protein Bar

SSN Muscle Slab Bar

Warrior Raw Protein Flapjack Bar

Biogen Plant Based Bar

NPL Hustle Protein Cookies

Biogen Night Feed Bar

Wholesome Earth Chia Bar

SMART SNACKING Be smart and remember to always read the label.

If you’re counting calories make sure you’re aware how much sugar might be in your bar (sugar content is listed with the carbohydrate info). Including ingredients such as high fructose corn syrup, maltodextrin or fructose in the formulation is another way sugars can sneak into bars.

Need to beat the bloat? If you’ve experienced digestive discomfort, getting gassy or just sensitive, watch out for sugar alcohols. Sweeteners such as xylitol, sorbitol, maltitol or lactitol can be used to keep the calorie content low.

You also want to avoid excessive saturated or trans fats – a protein bar should ideally have no more than 4g of saturated fat. Any fat should ideally come from unsaturated fats like nuts and other natural sources like MCT oil, which are becoming more commonplace in light of the growing Paleo and keto dietary trends.

Dis-Chem carries a wide range of protein bars. Check online or in-store for more options.

With so many flavours, ingredients and convenient options available, the selection of protein bars and RTDs at your local Dis-Chem should certainly shift your perception of the ideal go-to snack.

100 Dis-Chem Living Fit

FOLLOW US ON @SSN.NUTRITION @SSNNUTRITION

ALL IN MUSCLE GAINER ZERO

SOY

31g

ZERO

DAIRY

PROTEIN^

63 g

HIGH IN

FIBRE

CARBS^

NO

SUITABLE FOR

VEGANS

ADDED SUGAR

LEAN GAINER FORMULATED WITH:

OATS

RICE

PEAS

POTATO

COCOA BEAN

gym

FINDING THE PERFECT CROSSFIT BOX I

F YOU PLAN TO ‘DRINK THE KOOL-AID’ IN 2020 BY JOINING A CROSSFIT BOX, YOU’RE SPOILT FOR CHOICE. ACCORDING TO CROSSFIT HQ, THERE ARE CURRENTLY 133 AFFILIATES IN SOUTH AFRICA.

CROSSFIT BOXES BY PROVINCE:

2 61

5 7

4

3 14

R

SOUTH AFRICA 25 CAPE TOWN

102 Dis-Chem Living Fit

12

WHILE LOCATION IS AN OBVIOUS FACTOR IN YOUR DECISION, IF YOU LIVE IN A MAJOR CITY YOU PROBABLY HAVE ACCESS TO A FEW OPTIONS. IN THIS INSTANCE, YOU COULD ARGUE THAT THE ‘BOX’ IS STANDARDISED SO IT DOESN’T MATTER WHERE YOU TRAIN. If you ignore the differing colour schemes and logos, a CrossFit box generally consists of an open space and the same equipment, with coaches that tend to follow similar approaches based on CrossFit’s foundational principles.

Faced with this decision, how should you select the ideal CrossFit box for you and your goals? We asked a few box owners to share their insights: Chris

GAUTENG

CHRIS ANASTASOPOULOS, OWNER AT CROSSFIT 152 BIOGEN SAYS:

In my opinion, all the CrossFit boxes around the country are like restaurants; while we all basically do the same thing, like serve food, it’s the quality of that offering that separates the best from the rest.

Does the head coach or box owner take the time to ensure the training is up to scratch? Is superior client service a priority? Do those who interface with the clientele – the coaches – make sure they’re always happy?

In a world where all the equipment is basically the same, it’s the little things that make a big difference. What condition is the equipment in? How clean is the equipment – you wouldn’t eat in a dirty restaurant, so why train in a dirty box?

And, much like the vibe and ambience of a restaurant keeps you coming back for more, the same applies to the training environment. Do the owners and coaches go out of their way to create a place of comfort? Is that environment stimulating and enjoyable? Are you able to jump right in and make new friends while getting your sweat on? At the end of the day, it’s the total package that makes boxes distinct.

CILLIE MALAN, Cillie CO-OWNER OF CROSSFIT WESTERN CAPE EIKESTAD SAYS: When you strip away the four walls and take a closer look, not all boxes are created equal. If you compiled a checklist, most CrossFit gyms would tick the same boxes, offering the same equipment and following the same generic programming. Most coaches also have the same qualifications.

Firstly, investigate whether the coaches are properly qualified and enquire about their background. Check that they do more than the bare minimum required to become a CrossFit coach, and that they continually advance their knowledge and qualifications. Ask around and get references.

The next step is to look at the calibre of athletes that the box produces. If the facility is making people stronger, faster and fitter on a consistent basis, you know that it will ultimately benefit you too.

The other key ingredient needed for an enjoyable CrossFit experience is the community. Ultimately, the culture within the box is shaped by the owners and coaches. Do the people make you feel welcome? Are the people at the box you’re considering supportive?

Does it feel like a family? LF

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NHLANHLA’S IN-SEASON SUPPLEMENT STACK:

Slim Fit Lean Whey

High in protein but also contains L-carnitine and green tea extract to aid fat loss.

Slim Fit Lean Aminos

Boosts energy, endurance and focus levels; prevents muscle breakdown as well as aiding fat loss.

Pre Burn (Orange flavour)

Thermogenic pre-workout promoting explosive energy and mental focus to complete a high intensity workout.

‘Failing to prepare is preparing to fail’. I live by this concept.

NHLANHLA VILAKAZI

Core Muscle Range ISO Whey Premium

High quality protein shake allowing for lean muscle growth and muscular recovery.

THE DOCTOR IS IN...

104 Dis-Chem Living Fit

Black Range Beta ZMA

Boosts performance levels; aids in muscle development and stamina.

Meet Nhlanhla Vilakazi Doctor, IFBB Muscular Physique competitor and Biogen-sponsored athlete. “Growing up, I always seemed to find myself promoting physical exercise and fitness initiatives,” says Nhlanhla.

It was while he was completing his studies that he made his first exploits into the industry as a fitness model.

“It was then when I realised my deep passion for the aesthetic male

physique – the untainted and artistic development of symmetrical muscles as well as cardiovascular fitness.” This would become the main contributing factor to his success in the industry.

Incorporating his love of fitness and health into his career keeps Nhlanhla going.

He takes every opportunity to utilise the platform provided to him as a doctor to not only treat patients but also educate them on the benefits of training, nutrition and general health.

“I find that patients respond better to me if I look the part,” says Nhlanhla.

Get to know the doctor What does it feel like to be a Biogen athlete and part of #TeamRED? My career so far has been an incredible journey and I feel honoured to finally be recognised and rewarded by becoming a brand ambassador for one of South Africa’s leading sports nutrition brands, Biogen. Being part of #TeamRED is amazing.

The brand has supported me immensely in chasing my dreams and establishing myself within the fitness industry.

How do you balance your busy work schedule as a doctor with training, dieting and competing?

Meal prep is vitally important.

‘Failing to prepare is preparing to fail’. I live by this concept. I carry my food with me everywhere I go. My food cooler is like my cellphone. Having ready-to-go meals packed helps me avoid the temptation to deviate from my diet.

Rapid-fire questions Cardio in show prep? Yay, definitely needed to decrease water retention and bring out detail on stage.

Gym selfies? Nay, I don’t touch my phone during workouts as it tends to distract me.

Train legs in short shorts?

Yay, I love seeing my quads while I train them.

Abs are made in the kitchen?

Yay, abs are definitely boiled and grilled in the kitchen.

Training partners? Yay, training partners push you to the limit.

Goal-setting? Yay, we all know the old saying that failing to plan is planning to fail.

Ab checks at every opportunity? Nay, I find them to be the easiest to maintain so I hardly ever check them.

Fit-tech? Yay, my Apple Watch is literally a blessing to my cardio. I wouldn’t do as much cardio without it.

Take us through your daily routine and comp prep diet.

Due to my busy lifestyle, scheduling and prioritising tasks are very important, especially while prepping for a show.

INHLANHLA.VILAKAZI

What advice would you offer to your younger self?

To always trust the process because the best achievements in life are earned. LF In The Gym 105

gym

gym etiquette WHAT TO DO AND

L

ike any communal area where people share a contained space, there are a few guidelines we can all follow to make the gym a more enjoyable environment for all.

While most gym etiquette rules are based on common sense and would apply in any context, there are also a few unwritten gym rules that a newcomer may not know.

106 Dis-Chem Living Fit

GROUND RULES

WHAT NOT TO DO

The gym basics Read the rules

As a contracted gym member, it’s your responsibility to know the facility’s rules and regulations and abide by them.

They’re meant to ensure your safety and that of your fellow gym members, while also helping to create an enjoyable environment and experience for everyone.

Be mindful of your surroundings & fellow gym-goers

There’s a lot going on in a gym, especially over peak periods like before or after work, on weekends or early weekend mornings. It’s easy to tune out when you’ve got your headphones on or you’re engaged in your workout, but this can become dangerous if you’re not alert. Be particularly mindful while traversing the free weights section as there are often dumbbells and weight plates on the ground, which can be tripping hazards.

Every gym or gym chain has their own set of rules that governs member conduct and behaviour in the facility.

in their designated (generally labelled) spot on the rack, unload your squat bar or leg press machine and place the weight plates back onto their pegs.

On that point, it is vital to learn how to safely unload bars. It is best to strip one plate at a time in an alternating fashion to maintain balance and prevent the bar from tipping.

Similar principles apply for stretching mats, stability balls, foam rollers and kettlebells.

Everything has a place and should be put back where it belongs to make it easier for other patrons to find the equipment they want.

Don’t hog equipment

Performing giant sets using multiple moves and various pieces of equipment might keep your training interesting and effective, but when gyms are busy you may deny someone else the opportunity to complete their

Replace your weights

These potential tripping hazards wouldn’t be as prolific if more people put away their weights after use. And just because everyone else fails to do it, it shouldn’t justify your unwillingness to do the right thing.

Always place your dumbbells back

planned workout. Keeping a bar, dumbbells and a bench aside and unused as you cycle through different exercise stations is certainly not acceptable gym etiquette. Reserve these workouts for quieter gym times or offer to share the equipment or exercise station.

If in doubt, always ask

If you find a piece of gym equipment you need and it is close to another gym member, be courteous and ask whether they’re using it before picking it up. Assuming that an idle bench or machine is not in use can cause unnecessary acrimony.

Don’t arm curl in the squat rack

Certain sections are designed to accommodate specific exercises. The squat rack, for example, is specially designed to make it easier and safer to perform this compound exercise under heavy loads. If gym members use the space for other exercises, it can inconvenience those who need these specific structures to perform their exercises effectively.

Don’t exceed the allocated time limits

‘it’s all mine’

Usage restrictions on cardio equipment are there to ensure every member is able to get an effective workout during peak periods.

Exceeding these times is selfish and disrespectful to the rules and to the other gym members.

In The Gym 107

gym

Interpersonal priorities RESPECT, EMPATHY AND A FEW BASIC COURTESIES GO A LONG WAY TO CREATE A GREAT ENVIRONMENT FOR EVERYONE.

When it gets busy, members often need to wait for a bench or piece of equipment. When doing so, don’t invade a person’s personal space while you wait for them to finish.

It’s intrusive and can be construed as passive-aggressive behaviour, which can spoil their workout experience. Simply let them know that you’d like to use the equipment when they’re done. That’s enough to let them know you’re next in line.

Don’t interrupt a session

Most people are at the gym to work out during their very limited spare time. Unsolicited interruptions or attempts to strike up a conversation aren’t always welcome. If you would like to engage with another member, rather wait for them to finish their session and catch them on the way out.

Be discreet with gym selfies

Make sure you aren’t inadvertently including other gym members in your gym selfies, and don’t intrude into someone else’s space while you take a pic. And don’t waste time on equipment while taking selfie snaps, especially if you know that other people are waiting to use it.

Maintain focus

Sitting on your phone to check social media or message your friends is not the best use of your gym time, especially when it means you take longer to finish your sets or move on to the next 108 Dis-Chem Living Fit

piece of equipment. Keep the phone engagements for after your session, but if you must take a call, keep your voice down and don’t disturb others.

Keep it down

While grinding out heavy deadlifts certainly takes a Herculean effort, the spin class in the studio across the gym floor doesn’t need to know about it. So keep the grunting and vocalising to a minimum, if you can. The same goes for throwing weights around. The banging and crashing is unnecessary and is often disruptive for other members. And skip the workout playlist singalongs. Not everyone shares your taste in music and your singing abilities might not meet their standards.

Dress appropriately

Everyone is working hard to craft their ideal physique, but leave the flaunting for the beach or pool.

Revealing clothing that leaves little to the imagination is generally taboo.

Just like your training, it’s best to stick to functional workout gear that offers the correct support and allows you to move properly.

Don’t offer or accept unsolicited advice

The gym is a hive of experienced lifters, athletes and competitive bodybuilders. While a tip on how to improve your form and fix a mistake is always welcome, don’t offer unsolicited and unqualified advice to everyone. And if anyone crosses the boundary in this regard, don’t entertain their advance.

Rather seek advice from your gym’s resident trained and qualified fitness professional.

Don’t attempt to mask your funky BO with excessive perfume. These can be an overpowering assault on the olfactory senses and unpleasant for others

#DONTBETHATGIRL

Respect personal spaces

Personal hygiene EVERYONE IN THE GYM IS THERE TO SWEAT, BUT THAT DOESN’T MEAN YOU NEED TO SHARE YOUR PERSPIRATION OR B.O.

Keep it clean and fresh

Gym gear saturated with sweat and germs from contact with weights, benches and equipment will start to smell if you don’t wash it regularly. And that includes gym gloves, socks and shoes. Keep your gear fresh and clean by washing it after every session.

A great idea is to have two sets of gloves, training shoes and multiple sweat towels to alternate on days when you’re doing your workout laundry.

And don’t attempt to mask your musk or dampen your B.O with excessive cologne or perfume.

These can be an overpowering assault on the olfactory senses and unpleasant for others.

Wipe down your equipment

On the subject of sweat, it’s not only courteous but also hygienic to wipe down your equipment after every exercise. Most gyms will provide paper towels and antibacterial spray which you can use to clean your bench or machine before and after your exercise sets. You should also carry a towel with you to wipe down surfaces after use.

We recommend one towel for your face and hands and another for the gym equipment – it’s more sanitary for everyone.

or work, but will also reduce your risk of picking up a nasty bug or bacterial infection.

If you’re sick, stay at home

The gym is already a breeding ground for bacteria and other nasty bugs, so don’t add to the problem by coming to train when you’re sick. It’s not only bad for your health but also increases the risk that your fellow gym members will get infected.

Don’t eat on the workout floor

While it’s okay to sip on a BCAA or protein shake while training, leave your post-workout chicken and rice meal for the restaurant after your session. It is not a hygienic area in which to eat and other gym members don’t want to find your food all over the floor and equipment. LF

#DONTBETHATGUY

Wash hands before and after training Washing your hands before and after a workout not only protects other members from any potential germs you may have brought with you from home

In The Gym 109

ENDURANCE

70%

The proportion of runners who will sustain a runningrelated injury at some point.

According to American Academy of Physical Medicine and Rehabilitation researchers.

RESEARCHERS FROM THE FACULTY OF SPORT AND HEALTH SCIENCES AT THE UNIVERSITY OF JYVÄSKYLÄ IN FINLAND DISCOVERED THAT ENDURANCE EXERCISE IS BENEFICIAL FOR GUT HEALTH. FOLLOWING 6 WEEKS OF TRAINING, POTENTIAL INFLAMMATION-CAUSING MICROBES DECREASED AND MICROBES LINKED TO ENHANCED METABOLISM INCREASED AMONG PARTICIPANTS.

ENDU

4H29M53S THAT’S THE AVERAGE MARATHON FINISHING TIME ACROSS THE GLOBE, ACCORDING TO THE MARATHON STATISTICS 2019 WORLDWIDE RESEARCH REPORT, WHICH WAS PRESENTED AT THE GLOBAL RUNNING CONFERENCE HOSTED BY THE IAAF IN CHINA IN JUNE 2019.

SOUTH AFRICAN RUNNERS FALL EXACTLY ON THE MEDIAN – 4H29!

RANCE “EVEN WHEN YOU THINK YOU’RE DONE, YOU CAN ALWAYS GIVE A LITTLE MORE.”

in this section RUNNING PLAN

Q&A

DOES THE SHOE FIT?

PROFILE

Run your first 5, 10 or 21...116

Workouts that boost fitness best...122

Choosing the right shoes and socks..130

...136

MaxX Moticoe

LF

YOUR COMPLETE RUNNING PLAN

endurance

RUN YOUR FIRST 21.1KM IN 2020!

South Africans love to run. The country has a rich running history with iconic global events like the Comrades and Two Oceans ultra marathons, which year after year captivate the imaginations of local and international runners alike due to the challenges they pose.

112 Dis-Chem Living Fit

W

hile ultra marathons are certainly not for everyone, everyone should consider running for its many benefits. It’s a highly effective and social form of exercise that can enrich your active lifestyle and significantly improve your health.

FROM COUCH TO THE FINISH LINE

5 reasons why you should start running 1. You’ll lose weight and burn fat

RUNNING IS ONE OF THE MOST EFFECTIVE FORMS OF EXERCISE FOR LOSING WEIGHT. That’s because it’s a high impact weightbearing activity. While many people will tell you that this makes running risky in terms of injury, if you’re strong and supple (and injury free) the impact and the resultant high intensity is actually beneficial. That’s because the relative effort required to run means you’ll burn more calories per minute than just about any other activity.

3. There are many health benefits

RUNNING IMPROVES YOUR HEALTH BY STRENGTHENING YOUR CARDIOVASCULAR AND RESPIRATORY SYSTEMS. That means a healthier heart, better circulation and more efficient lungs.

It also boosts your immune system, which will help you fight any infections.

2. You don’t need much to run

ALL YOU NEED TO PARTICIPATE IS A GOOD PAIR OF RUNNING SHOES AND YOUR NORMAL WORKOUT GEAR – THERE’S NO EXPENSIVE EQUIPMENT OR MONTHLY CONTRACTS REQUIRED! Yes, there are entry fees for each race and you need to purchase a temporary licence, which you can do at the race (shorter distances like 5km fun runs don’t always require one), but you don’t have to be a member of a running club to join in.

RUNNING IS ONE OF THE MOST EFFECTIVE FORMS OF EXERCISE FOR LOSING WEIGHT.

4. Your brain also benefits

RESEARCH SHOWS THAT RUNNING CAN IMPROVE YOUR BRAIN FUNCTION AND STRUCTURE IN NUMEROUS WAYS. One of the major benefits is that it improves brain plasticity – it’s ability to change. This happens as new connections are made between cells in various important areas of the brain. It also promotes the creation of entirely new brain cells. This improves important functions such as memory, and movement and cognitive function (your ability to think and reason).

5. You’ll smile more

RUNNING RELEASES ENDORPHINS – THOSE ‘FEEL-GOOD’ HORMONES SUCH AS SEROTONIN AND DOPAMINE. This is what leads to the “runner’s high”, which is also associated with a drop in stress hormone levels and helps to improve mood and combat depression and stress.

Endurance 113

endurance

RUN

If it doesn’t challenge you, it won’t change you.

Fred Devito

Getting started

The best way to get started is to set a goal and the 2020 Dis-Chem half marathon is a great option. It takes place in January, which gives you sufficient time to build up with a proper program, even if you’ve never run a step in your life.

To take you from the couch to the finish line of your first half marathon, head coach at RacePace Coaching Clinton Hunter has created this periodised COACH training plan.

CLINTON

Follow each phase – the couch to 5km, 5km fit to 10km and, finally, 10km to 21km – to arrive at the start line physically fit, prepared and ready to tackle the challenge.

THE TARGET RACE:

2020 Dis-Chem Half Marathon When? 12 January 2020 The Dis-Chem Pharmacies Half Marathon traditionally heralds the start of the new 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 highvalue goodie bags are a highlight for many entrants. Race day includes the popular 5km Dash Fun Run. Visit www.dischem21.co.za for more info.

114 Dis-Chem Living Fit

THE RACEPACE TRAINING PLAN GUIDELINES: 1

Never skip a warm-up.

Always get blood flowing to the muscles you are about to work by taking a brisk walk or slow jog before your training run. Walk/jog for 10 minutes and then spend 5 minutes performing mobility drills to loosen your muscles and joints.

2

No catching up.

If you miss a run or workout leave it be and carry on to the next day. If you miss one week of training, take your training back 1 week. If you miss 2 weeks, go back 2 weeks, and if you miss more, start again.

3

Work using rating of perceived effort (RPE).

This training is designed to work according to your perceived effort as closely as possible.

Avoid using running pace to plan your runs.

That comes later with more advanced plans.

4

Respect the rest.

Rest days are important so keep to them, as are allocated rest times during quality sessions. Stick to the guidelines to derive the full benefits from each workout. The reload week is included as an easier week to aid recovery.

5

Trust coach and stick to the plan.

There is always injury risk with any new form of training. Follow the plan as closely as possible and keep within your ability to reduce that risk. Improving running form with drills and extra strength training, including core, glute and unilateral training, are additional ways to mitigate risk.

For more info or a personalised training plan, email clint@racepace.run

RUN YOUR FIRST 21KM

RATE YOUR PERCEIVED EFFORT 1

Rest

<60%

2

Easy low

60%

3

Easy high

65%

4

Moderate low

70%

5

Moderate mid

75%

6

Moderate high

80%

7

Hard low

85%

8

Hard high

90%

9

Hardest low

95%

10

Hardest - Vomit pace

100%

Conversation

%maxHR

Broken Conversation

Description

No Conversation

RPE

Complete rest Standing still or sitting Easy You can talk normally, breathe naturally, feel comfortable.

Moderate You can talk in short spurts.

Within your comfort zone but working.

Threshold Can barely talk. Breathing heavily. Outside your comfort zone.

Threshold No talking. Breathing like a steam train. What comfort zone?

Endurance 115

endurance

RUN YOUR BEST THE PROGRAM RACE

Week

Mon

W1

Rest 1

W2 W3

W5 W6 W7 W8 W9

50min RPE 5-7

3

9

50min RPE 5-7

10

16

50min RPE 5-7

17

23

50min RPE 5-7

24

30

53min RPE 5-7

31

37

56min RPE 5-7

38

44

50min RPE 5-7

45

51

55min RPE 5-7

52

58

5km RPE 2-4

59

Rest 15

Rest 22

Rest 29

36

43

50

57

Rest Rest Rest Rest

Rest from Running Quality Training Easy Run Combination Goal Race Brisk Walk

Wed

2

Rest 8

W4

Tues

Couch to 5km Rest

2km RPE 2-4 2.5km RPE 2-4 3km RPE 2-4 3.5km RPE 2-4 4km RPE 2-4 5km RPE 2-4 5km RPE 2-4 3km RPE 2-4

Fri

4

3km RPE 2-4

5

11

3km RPE 2-4

12

18

3.5km RPE 2-4

19

25

2km RPE 2-4

26

32

4km RPE 2-4

33

39

4.5km RPE 2-4

40

46

5km RPE 2-4

47

53

5km RPE 2-4

54

60

Rest

60

Week 1 – Day 2 Week 2 – Day 9 Week 3 – Day 16 Week 4 – Day 23 Week 5 – Day 30 Week 6 – Day 37 Week 7 – Day 44 Week 8 – Day 51

These workouts should preferably be done on a flat field or track or the flattest route you can find. The following warm-up must be done before your training: Walk 10min + 4 X 100m Strides. Start at 70% up to 85% pace + 2 X 50m Butt Kicks + 2 X 25m Grapevine. The following cooldown must be done after your training: 10min Walk + Static Stretching

116 Dis-Chem Living Fit

Thu

Sat

Rest 6

Rest

5km RPE 2-4

1km easy run 4km walk

13

Rest

1.5km easy run 3.5km walk 20

Rest 27

Rest

5km RPE 2-4

2km easy run 3km walk

34

Rest Rest Rest Rest

2.5km easy run 2.5km walk 41

3km easy run 2km walk

48

4km easy run 1km walk

55

62

5km

Sun

Total

Rest

8km

Rest

10km

Rest

11km

Rest

10km

Rest

12.5km

Rest

13km

Rest

15km

Rest

15km

Rest

13km

7

14

21

28

35

42

49

56

63

2min run @ RPE5-7 + 3min walk X 6 2:15min run @ RPE5-7 + 2:45min walk X 6 2:30min run @ RPE5-7 + 2:30min walk X 6 2min run @ RPE5-7 + 3min walk X 6 3min run @ RPE5-7 + 2:30min walk X 6 3:30min run @ RPE5-7 + 2:30min walk X 6 4min run @ RPE5-7 + 2min walk X 5 5min run @ RPE5-7 + 2min walk X 5

Not sure what running gear you'll need to get going?

Turn to page 130 to find out how you can pick the shoe that’s perfect for you.

RUN YOUR BEST THE PROGRAM RACE

Week

Mon

W1

Rest 1

W2 W3

W5 W6 W7 W8 W9

22

29

36

Rest Rest Rest

Thu

5km RPE 5-7

3

2km RPE 2-4

4

9

5km RPE 5-7

10

2km RPE 2-4

11

16

5km RPE 5-7

17

2.5km RPE 2-4

18

23

5km RPE 5-7

24

2km RPE 2-4

25

30

6km RPE 5-7

31

3.5km RPE 2-4

32

37

7km RPE 5-7

38

4km RPE 2-4

39

Rest 15

Wed

2

Rest 8

W4

Tues

5km to 10km Fri

3km RPE 6-7

5

3km RPE 6-8 6X300m

12

3.5km RPE 6-7

19

3km RPE 2-4 7X300m

26

4km RPE 6-7

33

4.5km RPE 2-4 8X300m

40

Rest

45

4.5km RPE 2-4

46

5km RPE 6-7

47

50

Rest

51

5km RPE 5-7

52

5km RPE 2-4

53

5km RPE 4-5

54

58 58

5km RPE 4-5

59 59

Rest from Running Quality Training Moderate Run Easy Run Threshold Run/Steady State Goal Race Hill Training Combination

3km RPE 2-4

60 60

Rest

60 61

Week 1 – Day 2 Week 2 – Day 9 Week 3 – Day 16 Week 4 – Day 23 Week 5 – Day 30 Week 6 – Day 37 Week 7 – Day 44 Week 8 – Day 51

These workouts should preferably be done on a flat field or track or the flattest route you can find. The following warm-up must be done before your training: Run 1.2km + 2 X 100m Strides. Start at 70% up to 85% pace + 2 X 50m Butt Kicks + 2 X 25m Grapevine. The following cooldown must be done after your training: 400m Run/Walk + Static Stretching

Rest

Rest Rest Rest

16km

5km easy run 1km walk

16km

6km easy run 1km walk

18km

6km RPE 2-4

16km

7km easy run 1km walk

21.5km

8km easy run 1km walk

24km

9km easy run 1km walk

26.5km

7km easy run 1km walk

23km

Rest

18km

21

Rest 27

28

34

3km RPE 2-4

35

41

3.5km RPE 2-4

42

48

4km RPE 2-4

49

55

3km RPE 2-4

56

Rest

7km RPE 5-7

5km RPE 2-4

14

20

Rest

44

Rest

Rest

Rest

Rest

Total

7

13

Rest

Sun

Rest 6

Rest

43

57 57

Sat

62 62

10km

63

400m run @ RPE5-7 + 2:30min Rest X 8 600m run @ RPE5-7 + 2:45min Rest X 6 800m run @ RPE5-7 + 3min Rest X 5 300m run @ RPE5-7 + 100m Jog Rec X 8 800 run @ RPE5-7 + 2:30min Rest X 5 1000m run @ RPE5-7 + 3min Rest X 5 400m run @ RPE5-7 + 200m walk X 8 300m run @ RPE5-7 + 100m walk X 6

Not sure how to supplement for recovery?

Turn to page 124 for more information on optimised performance nutrition.

Endurance 117

endurance

RUN YOUR BEST THE PROGRAM RACE Week

Mon

W1

Rest 1

W2 W3

W5 W6 W7 W8 W9

5km RPE 2-4

4

9

7km RPE 5-7

10

5.5km RPE 2-4

11

16

7km RPE 5-7

17

6km RPE 2-4

18

23

5km RPE 5-7

24

3km RPE 2-4

25

30

7km RPE 5-7

31

6.5km RPE 2-4

32

37

7km RPE 5-7

38

7km RPE 2-4

39

44

7km RPE 5-7

45

7.5km RPE 2-4

46

Rest 29

36

43

50

57

Rest Rest Rest Rest

5km RPE 6-7 8X300m

3

Rest 22

Thu

7km RPE 5-7

Rest 15

Wed

2

Rest 8

W4

Tues

10km to 21km 5km RPE 6-8 6X400m 5km RPE 6-8 6X400m 4km RPE 6-8 6X300m 5km RPE 6-8 6X400m 5km RPE 6-8 6X400m 5km RPE 6-8 6X400m

51

5km RPE 5-7

52

6km RPE 2-4

53

58

5km RPE 5-6

59

3km RPE 2-4

60

Rest from Running Quality Training Moderate Run Easy Run Long Run Goal Race

6km RPE 5-6

Week 1 – Day 2 Week 2 – Day 9 Week 3 – Day 16 Week 4 – Day 23 Week 5 – Day 30 Week 6 – Day 37 Week 7 – Day 44 Week 8 – Day 51

Rest

Fri

Sat

Rest 5

6

4km RPE 2-4

7

13

4.5km RPE 2-4

14

20

5km RPE 2-4

21

27

4km RPE 2-4

28

34

5.5km RPE 2-4

35

41

6km RPE 2-4

42

48

7km RPE 2-4

49

55

6km RPE 2-4

Rest 12

Rest 19

Rest 26

Rest 33

40

47

54

60

Rest Rest Rest Rest

62

21.1km

56

63

Sun

Total

11km RPE 3-5

32km

12km RPE 3-5

34km

14km RPE 3-5

37km

10km RPE 3-5

26km

16km RPE 3-5

40km

18km RPE 3-5

43km

20km RPE 3-5

46.5km

14km RPE 3-5

37km

Rest

29.1km

WU 1km, 5km Steady State Running at RPE5-7, CD 1km WU 1km, 5km Progressively faster kms, CD 1km 400m run @ RPE5-7 + 200m easy run @ RPE4-5 X 8 300m run @ RPE5-7 + 100m Jog Rec X 8 WU 1km, 1000m run @ RPE5-7 + 400m easy run rec X 5 WU 1km, 3km run @ RPE5-7 X 2 with 3min rest between each 400m run @ RPE5-7 + 200m easy run rec X 8 300m run @ RPE5-7 + 100m Jog rec X 6

Hill Training RPE 6-8 Up, RPE 2-5 Down These workouts should preferably be done on a flat field or track or the flattest route you can find.

The following warm-up must be done before your training unless otherwise specified. Run 1.2km + 2 X 100m Strides. Start at 70% up to 85% pace + 2 X 50m Butt Kicks + 2 X 25m Grapevine. The following cooldown must be done after your training: 400m Run/Walk + Static Stretching

118 Dis-Chem Living Fit

A STRONG RUNNER IS A FAST AND EFFICIENT RUNNER. Don’t forget to include exercises – at least twice a week – that target your glutes, hips, core and legs.

Ideal options include lunges, step ups, hamstring curls, banded squats, monster walks, hip thrusts, planks, sit-ups, dead bugs and ball rollouts.

These exercises improve stability while running, which reduces injury risk and helps you generate the power needed to run faster for longer.

Q&A

ASK THE PROS What’s the best way to build and maintain fitness in the least possible time?

Sizwe via Facebook

T

he most effective forms of training to boost cardiovascular fitness in the shortest time possible should be intense and you should perform them with greater frequency.

Short but intense training sessions performed regularly can deliver the greatest benefit, even for athletes who don’t have the same time restrictions.

These high-intensity training sessions should consist of interval-type training. This enables athletes to exercise at intensities that exceed their aerobic threshold for short periods of time.

It is in this zone – the anaerobic threshold – where very specific adaptations to exercise, on a physiological, anatomical and hormonal level, occur and deliver the exponential returns that boost fitness levels without spending hours out on the road each week.

HIIT it hard

There are numerous studies available that support the use of high intensity interval training (HIIT) as the ideal way to boost your fitness, fast.

As an example, a study published in the Journal of Applied Physiology, conducted at the Exercise Metabolism Research Group at McMaster University in Ontario, Canada

by Martin Gibala and colleagues, found that a total of 2-3 minutes of sprinting, done in 122 Dis-Chem Living Fit

30-second bursts during a 20-minute workout three times a week, produced the same results as three endurance cycling sessions per week, each of which lasted 90-120 minutes.

Stated more simply, just one hour of interval training produced the same effects on endurance capacity as six hours of steady-state exercise. In addition, after just two weeks (or six workouts), tests indicated that study subjects increased their endurance by 100% on average and their muscles began using oxygen more efficiently to burn fuel.

Training with intensity

To get the most from your 2-3 weekly sessions, you should perform your workouts according a variety of proven HIIT structures.

1. Progression

30-second bursts during a 20-minute workout three times a week, produced the same results as three endurance cycling sessions per week, each of which lasted 90-120 minutes.

This is a maximal workout that should only be used by fit individuals. Start at a low speed and resistance. Select a suitable time interval and increase your speed or intensity (only one variable) when that interval has elapsed. Continue until you are unable to carry on or you hit your target effort for the session.

This is a great way to boost your VO2max, a key indicator of athletic potential.

Progression training Number

Duration

Intensity

1

120 sec

55% of MHR

2

120 sec

60% of MHR

3

120 sec

65% of MHR

4

120 sec

70% of MHR

5

120 sec

75% of MHR

6

120 sec

80% of MHR

7

120 sec

85% of MHR

8

120 sec

90% of MHR

9

120 sec

95% of MHR

10

120 sec

100% of MHR

Total

20 min

Be kind to your feet page 130

2. Fartlek training

3. Intervals

Swedish for â&#x20AC;&#x2DC;speed playâ&#x20AC;&#x2122;, Fartlek refers to an unstructured interval session where you constantly vary your intensity by alternating between slow, moderate and faster efforts for varying time periods.

After a warm-up of two minutes, alternate your intensity between bursts of higher intensity and bursts of low-to-moderate intensity active recovery intervals, for a total of 20 minutes. When you start out, your high intensity intervals can be shorter. You can then start to work your way up to equal duration intervals, and then progress to longer high intensity intervals, with shorter recovery intervals.

Fartlek training Number

Type

Duration

Intensity

1

High

45 sec

85% of MHR

2

Low

90 sec

50% of MHR

3

Moderate

60 sec

65% of MHR

4

High

60 sec

80% of MHR

5

Moderate

90 sec

Interval workout Number

Type

Duration

Intensity

70% of MHR

1

High

30 sec

85% of MHR

Recovery

90 sec

65% of MHR

6

High

90 sec

85% of MHR

2

7

Low

120 sec

50% of MHR

3

High

30 sec

85% of MHR

8

Moderate

75 sec

65% of MHR

4

Recovery

90 sec

65% of MHR

9

High

90 sec

85% of MHR

5

High

30 sec

85% of MHR

Recovery

90 sec

65% of MHR

10

High

120 sec

70% of MHR

6

11

Moderate

120 sec

80% of MHR

7

High

30 sec

85% of MHR

8

Recovery

90 sec

65% of MHR

9

High

30 sec

85% of MHR

12

High

90 sec

55% of MHR

13

Low

30 sec

90% of MHR

14

Moderate

120 sec

65% of MHR

Total

20 min

Total

20 min

Cool down for at least two minutes after your session at 50% of your MHR. LF Endurance 123

recover endurance

SUPPLEMENT YOUR

RECOVERY T

HERE’S A POPULAR SAYING AMONG SERIOUS ENDURANCE ATHLETES, WHICH STATES: TODAY’S PERFORMANCE IS ONLY AS GOOD AS YESTERDAY’S RECOVERY. AND A KEY COMPONENT OF ANY RECOVERY PLAN IS OPTIMAL NUTRITION.

While a balanced diet that consists predominantly of whole foods should form the cornerstone of every recovery plan, the right combination of well-formulated supplements taken at the appropriate time can boost your efforts.

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A holistic approach

As far as recovery is concerned, athletes generally focus on post-exercise supplementation, with the aim of boosting muscle repair during the so-called “window of opportunity” - those 30-90 minutes after exercise when our insulin sensitivity peaks.

During this window, our body shuttles ingested carbs (glucose) and protein (amino acids) into highly receptive muscle cells to boost recovery. While this is definitely important, post-exercise supplementation is just one aspect of a holistic recovery approach.

Today, we know that athletes who consider their nutritional needs before, during and after training and racing, with a focus on pre-, intra- and post-workout supplementation, generally experience better recovery and, therefore, optimise their performance.

Limit the damage

ALL TOPPED UP While pre-workout nutrition is vital to race-day performance, it’s often neglected in the context of optimal recovery.

Making sure that your body is properly fuelled before a hard training session or race can also limit muscle damage and reduce your recovery requirements.

Topped up glycogen stores, for instance, ensure that you don’t dig yourself into an energy deficit by completely depleting already drained glycogen stores.

In this regard, high-molecular weight carbohydrates (HMW) are extremely effective at boosting muscle and liver glycogen levels, while also providing circulating glucose for the pending session.

A recent study affirmed that the ingestion of a unique HMW carbohydrate was “found to increase glycogen re-synthesis rate and enhance work output during subsequent endurance exercise, relative to low molecular weight (LMW) carbohydrates”.

Vitargo is one option. This patented ingredient has an extremely high molecular weight – it’s 3,000 times greater than that of dextrose – and, therefore, passes through the digestive system quickly, reducing the risk of stomach cramps or other tummy troubles.

This makes Vitargo-based

supplements an effective means to restore energy levels when compared to common simple carbs.

Vitargo’s attributes also make it an ideal compound for use during exercise to keep the body fuelled.

Another option is Highly Branched Cyclic Dextrin (HBCD), which many in the supplement industry are calling a “super carbohydrate” for its superior gastric emptying rate (how quickly it clears your digestive system) and its rapid absorption rate.

Depending on how much carbohydrate-derived energy you ingest, using these products during exercise can spare glycogen levels or top them up during your session, which reduces the refuelling requirements somewhat after training.

“The rate at which you deplete glycogen stores depends on the training session’s duration and intensity. Longer, more intense sessions requires higher amounts of carbohydrates, both during and after workouts,” explains Mark Wolff, co-founder of the 32Gi endurance supplement brand.

“Carb consumption following exercise should also be proportional to the glycogen stores depleted. A long, hard session warrants a higher carbohydrate intake postexercise than a short, lower intensity session, for example.”

Protein consumed before and during exercise can also help to limit muscle damage and, therefore, reduce recovery requirements after training.

This is achieved by providing a circulating source of readilyavailable amino acids. Essential amino acids (EAAs), for example, play important roles in protein synthesis and energy production.

Consuming EAAs before and during a workout have been shown to spare and preserve both muscle and glycogen stores.

Adding protein to your pre- and intra-workout carbohydrate drink also aids glucose absorption, further increasing the glycogen restoration rate.

Ideal protein sources that require the least digestion include hydrolysed proteins, such as peptides, or amino acids. These protein forms require no or minimal digestion and, therefore, enter muscle cells much faster.

They also reduce or eliminate the gastrointestinal discomfort that commonly accompanies whole proteins.

“The recommended ratio of carbohydrate to protein for optimal benefits is 4:1, as protein intake should never compromise or displace carbohydrate intake,” states Mark.

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Fluid and electrolytes

The other recovery factor to consider during and after exercise is your fluid intake and electrolyte balance to replace the fluid and electrolytes lost through sweat (and breathing) during exercise to prevent dehydration.

Mark explains that the human body is comprised mainly of water.

“It is therefore imperative to effectively replenish those stores but plain water is insufficient to do so.”

Your body requires electrolytes because these ‘salts’ maintain fluid balance, which is an important part of the recovery process because without the it, your muscle cells can’t absorb fluid (and all the nutrients it contains) as efficiently after training.

Any fluid deficit or partial dehydration can also decrease blood volume, which in turn slows the delivery of vital nutrients to and the removal of metabolic wastes from muscles.

It is, therefore, important to drink an electrolyte solution during and after intense or prolonged training sessions, until you return to your pre-training or pre-race body weight.

THE KEY ELECTROLYTES ARE: Sodium (1.6g/day) Potassium (3.5g/day) Magnesium (350–420mg/day) Chloride (750mg/day)

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ANY FLUID DEFICIT OR PARTIAL DEHYDRATION CAN ALSO DECREASE BLOOD VOLUME, WHICH IN TURN SLOWS THE DELIVERY OF VITAL NUTRIENTS TO AND THE REMOVAL OF METABOLIC WASTES FROM MUSCLES.

WITH ITS HIGH BIOLOGICAL VALUE (BV), WHEY PROTEIN HAS BEEN THE CORNERSTONE OF MUSCLE REPAIR AND RECOVERY FOR MANY YEARS.

PROTEINS

Boost muscle protein synthesis

Having done everything to limit the damage and give yourself a head start on the recovery process, your focus can turn to rebuilding the tissue you damaged during training.

“Protein is the building block of all muscle and is critical to ensure proper muscle recovery. Athletes who consume less protein than they should often experience illness, fatigue, injury as well as poor responses to muscle repair and, subsequently, lowered performance levels,” explains Mark.

“Consuming less protein than required can also lead to lowered immunity because proteins also comprise the white blood cells, which are your infection fighters.

That means insufficient protein equates to higher chances of infection and illness.”

With its high biological value (BV), whey protein has been the cornerstone of muscle repair and recovery for many years. A high BV means it is one of the most efficiently usable forms of protein available today because it is rapidly digested, absorbed and assimilated to immediately start the muscle repair process.

Whey also contains numerous other beneficial compounds, including growth factors and a rich supply of Branched Chain Amino Acids (BCAA). These BCAAs – specifically leucine – play an important role in triggering muscle protein synthesis.

“Endurance athletes require between 2.5-3g of

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L-leucine to ensure adequate muscle protein synthesis is effectively triggered,” elaborates Mark.

“A protein portion post-exercise should be in the region of 20-35g, depending on an individual’s weight, the type of exercise performed and their overall daily protein intake and diet composition.”

It is also futile attempting to consume excess protein after a workout in a misguided attempt to maximise recovery.

“The body can only process and absorb a certain amount of protein at a time, while the excess is wasted. Excess protein consumption may also lead to potential weight gain and an increase in blood sugar levels,” cautions Mark.

IN THESE INSTANCES, GLUTAMINE SUPPLEMENTATION CAN PLAY AN INVALUABLE ROLE IN PROTECTING MUSCLES, SUPPORTING RECOVERY AND BOOSTING THE IMMUNE SYSTEM.

Beyond protein There are numerous other beneficial supplements that can further assist endurance athletes.

“A supplement like glutamine, for instance, is excellent for immune system support, while also providing alkalinity to the gut,” continues Mark.

It’s important to note that this non-essential amino acid cannot be produced by our immune cells and is almost exclusively made by muscle cells. Since the immune system uses a ton of it during the recovery process (and during illness), your muscles have to supply large amounts to adequately support optimal immune system function.

The catch-22 is that glutamine is also the main compound needed to preserve muscle during training and support recovery after exercise.

Intense exercise can overwhelm the body’s ability to produce adequate glutamine, so both muscle and immune cells end up with a short supply, which can result in muscle loss and a decline in immunity and inadequate recovery.

This dilemma has resulted in some researchers reclassifying glutamine as a conditionally essential amino acid, which means that under certain conditions, like during periods of intense or high volume exercise, the body is unable to produce sufficient glutamine to meet its requirements. In these instances, glutamine supplementation can play an invaluable role in protecting muscles, supporting recovery and boosting the immune system.

Consider supplementing with 5-10g

of L-glutamine after workouts.

HMB (-Hydroxy -Methylbutyrate) is another supplement with potential recovery benefits for endurance athletes. It is the primary leucine metabolite and serves as an effective anti-catabolic agent (it reduces muscle breakdown).

According to a randomised, doubleblind, placebo-controlled crossover study performed on elite rowers, HMB supplementation showed vast improvements in the participants’ recovery rates versus that of the placebo control group (in addition to enhanced aerobic function, power output and fat burning potential).

These findings were published in the Journal of the International Society of Sports.

And endurance athletes shouldn’t forgo additional connective tissue support, with a powdered collagen supplement that can help to strengthen tendons and ligaments and aid recovery.

Research supports the use of supplemental collagen, among other compounds such as calcium, glucosamine sulphate, chondroitin sulphate and MSM, to help regenerate connective tissue following intense or prolonged exercise, which is particularly helpful for high impact activities such as running.

Collagen also contains the amino acids proline and glycine, which are natural anti-inflammatories and powerful immune system boosters, which can support the recovery process. LF LF RECOMMENDS

USN Epic Pro

Biogen Recovergen

Enervit R2 Sport

32Gi Race Pro

Peptopro Unflavoured

Nativa Nativa Coq10 Complex

Biogen Cytogen Sachet

32Gi Recover Sachet

Enervit Maltodextrins

?

endurance

DOES

THE SHOE FIT Hint: There’s no single option that’s best

Running is a sport synonymous with injuries. As such, a great deal of focus (and significant investment) goes into selecting the correct running shoe.

Features such as cushioning, rebound and energy return, weight, support, motion control and stability characterise running shoe development, with numerous options available from a multitude of brands, each suited to varying body weights, differing biomechanics and the surface on which you plan to run, be it road, trail or track.

Navigating the options available to choose the best pair can be daunting, but before you make that decision, perhaps it’s time we considered if the conventional approach to running shoe selection requires a rethink.

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Running into trouble As far as most runners are concerned, they generally stick steadfastly to one type or the other and commit to one brand for the duration of their running careers.

And the dogmatic debate about whether a minimalist, mid-level or maximally cushioned shoe is best has only served to complicate the process.

Carlo Longano, a functional biomechanics expert, podiatrist and founder of the Bio-Dynamics Institute in Cape Town, tends to deal with more runners than any other population group at his practice.

“The majority of runners who visit my practice predominantly experience, in order of prevalence, knee, ankle and hip issues, mainly due to the impact forces and repetitive nature of running.”

The common denominator

The most common denominator in his engagements with clients and the broader running community was their choice of running shoe.

“They all tend to wear a cushioned shoe with a high heel-to-toe drop, and most run in only one kind of shoe.

Very few train in a variety of shoes with different characteristics,” he elaborates.

Cushioned shoes with a steep heel-to-toe drop materially alter our biomechanics and can create imbalances further up our posterior chain in our calves, hamstrings, glutes, back and neck by misaligning the plantar fascia.

And, in addition to making the bones, ligaments and muscles in the foot weaker, they can also weaken the supporting structures in our legs, particularly our Achilles tendons and calves.

Our feet are also vital to our ability to balance and move in a coordinated manner. With 200,000 sensory receptors located in the muscle, tendons and connective tissue, our feet are vital to make a connection between the ground and our brains, via a sensory feedback loop, to aid proprioception – our ability to sense our limbs in space, and control and coordinate movement.

Overly cushioned shoes can distort or severely reduce this vital ‘connection’.

Build resilient feet and legs To build strong, resilient feet and deliver positive spinoffs all the way up your legs and into your hips, Longano believes variety in a shoe collection is vital. He and his team of specialists, therefore, advise clients to have at least two pairs of shoes.

“The idea of a well-structured shoe rotation plan is to reactivate movement patterns by getting muscles, connective tissues and all the joint structures in yours legs to function differently, because without change there

Craft a shoe collection Longano believes that it’s beneficial for runners to have a shoe with some cushioning and a high to medium (8-10mm) heelto-toe drop for longer runs, and a stiffer shoe with less cushioning and a lower drop of between 0-4mm for two to three shorter, faster runs each week.

is no adaptation. And when adaptation to imposed demands stops, muscles and joints weaken over time, making them more prone to injury.”

A firm sole, or even a minimal sole, also enhances your natural biomechanics by getting your entire foot, heel and all, closer to the ground.

“By improving proprioception in this way you can actually generate more power and force to run faster and more efficiently,” adds Longano.

“Runners who prefer 10mm drops should keep their lightweight trainers to a 4mm drop to avoid switching between the two extremes. For these guys or someone trying to transition down from a 12mm drop – the most common stack height in running shoes – I would also suggest an additional pair of 0mm drop shoes for walking, everyday use, gym and perhaps one short run a week to help strengthen their feet.”

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Replace worn-out shoes

The other concern that Longano raises with regard to a lack of running shoe rotation is an increased risk of injury from direct trauma.

“Regardless of how a runner’s feet strike the ground, following repetitive impact on the same spot, the cushioning in these areas will wear away and expose parts of the foot to more direct force during impact,” he explains.

“Without strong feet, the risk of injury becomes much higher as less force is dissipated at impact through the sole, and the foot has to do more of that work. This is when stress fractures can occur, or that force can be transmitted up the movement chain, often causing the whole leg to ‘buckle’, which is when knee and hip injuries are more likely to occur.”

BUYING EXPENSIVE RUNNING SHOES FROM A WELL-KNOWN BRAND WON’T DELIVER THE BENEFIT IF IT DOESN’T FIT YOU PROPERLY OR FAILS TO MEET A FUNCTIONAL REQUIREMENT. IF YOU WANT TO REALISE THE FULL VALUE FROM YOUR INVESTMENT, CHOOSE A PAIR THAT SUITS YOUR SPECIFIC NEEDS

Consider the entire body

One final yet extremely pertinent point to consider is the way your body functions as an integrated system, because optimal running is about far more than just your foot strike.

While the link between running and injury risk is clear, boiling the debate down to the idea that your shoes are the root cause of injuries trivialises the complexity of running and the role whole-body biomechanics plays in the process.

An injury-free runner is usually strong, with a robust and powerful core (your abs and glutes), with adequate leg muscle strength in both the concentric (muscle contracting or shortening) and

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LF RECOMMENDS THAT YOU TREAT YOUR FEET

Carmen Footspa Massage Therapy

Dr Teals Foot Care Foot Soak Cooling Pepermint

Happy Feet Deodorising Foot Spray

Johnson’s Antiseptic Powder

Fitbit Ionic Smartwatch

Gift idea

eccentric (muscle lengthening) phases of their running gait cycle, with the requisite hip, knee and ankle mobility to facilitate efficient movement.

Hoping that an expensive pair of shoes will resolve all your running-related injury woes is an ill-conceived notion that seldom yields the results you’re after.

Running shoe buyer’s guidelines

Buying expensive running shoes from a well-known brand won’t deliver the benefit if it doesn’t fit you properly or fails to meet a functional requirement. If you want to realise the full value from your investment, choose a pair that suits your specific needs:

Buyer’s checklist

provided by PriceCheck.co.za

Choose the right shoe for the terrain

Different types of running require different kinds of shoes. It’s important to choose a functional shoe that meets your needs. Focus first on the terrain you’ll predominantly run on. A treadmill, road, mountain or forest trail require different features in terms of grip, support, durability and cushioning.

Understand your running style

Choose the right shoe for your running style and biomechanics.

Runners generally fall into one of three broad categories, namely: over-pronators, neutral or supinators. This will determine how much support or motion control you need and where it’s located on the shoe.

It’s best to get an expert gait analysis at a specialist running store or at a biokineticist or podiatrist to determine your specific biomechanics.

Understand sizing

When it comes to shoe size, it’s important to consider both length and width. Sizing can also vary between brands, so don’t assume your standard shoe size applies to all options.

A good rule of thumb in terms of length is to have a little extra room in your shoe near the toe area. This will provide space for the natural forward movement that occurs while running to reduce issues such as hammer toe. A wide toe box is ideal to accommodate any foot swelling, and gives your foot room to splay in the manner it was naturally designed to. Selecting the right size can also help to prevent blisters.

Weigh your options

Don’t forget to consider your weight and the weight of the shoes. Lighter shoes are generally best for running efficiency and economy.

Consider your socks

Take along your preferred running socks when shopping for shoes.

This will ensure you properly evaluate how well the shoe fits when running.

Opt for light but durable socks that are manufactured using moisture management yarns that keep feet dry and protect against odour and bacterial infections.

Don’t break your budget

Once you’ve determined the ideal type of shoe, PriceCheck can help you find suitable options in your preferred price range. LF

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12 JANUARY 2020

TACKLE THE 2020 DIS-CHEM HALF MARATHON T

he Dis-Chem Half Marathon holds a unique allure for runners of all abilities. Its testing 21.1km race distance poses a unique challenge for every competitor.

For the elites and serious club runners, it’s a stern physical test that requires a blend of speed and endurance, demanding unrelenting effort for between 65 to 90 minutes. It’s also the ideal benchmark in your preparation for a marathon later in the season.

134 Dis-Chem Living Fit

For the beginner or recreational runner, the distance poses a different yet still significant challenge – it’s more than double the more manageable and popular 10km race distance, which requires a major step up in mental and physical effort to successfully complete.

“It’s a challenge every runner wants to conquer, be it to achieve a goal time or earn that coveted finisher’s medal.”

AN ICONIC GAUTENG RACE And there are few half marathons on the local race calendar that hold the prestige and appeal of the annual DisChem Half Marathon, hosted by Bedfordview Athletics Club.

Celebrating the 19th anniversary of the inaugural Dis-Chem sponsorship in 2001, this tough but rewarding route takes runners through Bedfordview’s scenic suburbs and surrounding areas, offering testing climbs and a fast 3km downhill sprint to the finish.

You’ll struggle to find a race that better tests every facet of your physical fitness and mental fortitude, which is why so many athletes use it to benchmark their fitness as the race season gets into full swing.

RUN FOR MORE THAN YOURSELF

DID YOU KNOW? THE 5KM AND 21.1KM RACE DISTANCES ARE THE MOST POPULAR GLOBALLY.

According to The State of Running 2019 study by RunRepeat. com and the IAAF, 5km races and half marathons had the highest participant numbers globally in 2018, WITH 2.9 AND 2.1 MILLION PARTICIPANTS RESPECTIVELY.

EVENT INFO: 2020 DIS-CHEM HALF MARATHON WHEN: 12 JANUARY 2020 WHERE: VIRGIN ACTIVE, 101 VAN BUUREN ROAD, BEDFORDVIEW WWW.DISCHEM21.CO.ZA

5KM CENTRUM® DASH FUN RUN ENTRIES WILL BE AVAILABLE ON RACE DAY. All half marathon pre-entries will receive a high-value goodie bag packed with useful items, while the first 2,000 entrants for the Centrum® 5km event will receive a Centrum® sponsored t-shirt.

OUR SPONSORS

®

®

While you probably don’t need extra motivation to enter and compete, it’s also pleasing to know that your race entry will have a positive environmental and social impact.

As part of the event’s and the Dis-Chem Foundation’s continued commitment to charitable causes, the Dis-Chem Foundation has pledged to match all participant donations over and above their entry fee to the Lambano Sanctuary and the Namaqua Dog & Donkey Foundation.

The Lambano Sanctuary was founded in 2001 and is a fully registered residential care facility to 30 orphaned and vulnerable children infected with HIV. The organisation was established in response to the lack of facilities caring for HIV+ children at that time.

The Namaqua Dog & Donkey Foundation’s main focus is outreach work focusing on the sterilisation, vaccination and on-site treatment of animals in informal settlements on the East Rand.

The event also endorses Modern Athlete’s #RunClean campaign, which seeks to raise awareness among athletes regarding their responsibility to “leave only their footprints” and minimise the event’s environmental impact by limiting litter and recycling waste.

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MAXX MOTICOE TAKING IT TO THE MAXX

“True fitness doesn’t have a specific look”

LOCAL ACTOR AND USN AMBASSADOR MAXX MOTICOE IS THE EMBODIMENT OF THE MOVIE ACTION HERO WITH HIS SENSE OF ADVENTURE, HIS ON- AND OFF-SET DEMEANOR AND HIS IMPRESSIVE PHYSIQUE.

Competitive achievements: IMAXX_212

136 Dis-Chem Living Fit

3RD HAZELDEAN FARM VALLEY MTB CHALLENGE 1ST (AGE CAT) TOYOTA FORKLIFT MTB RACE 1ST (AGE CAT) MODDERFONTEIN MTB HALF-MARATHON 4TH (AGE CAT) SPARTAN SUPER

W

hen MaxX is not on set filming for roles in local productions like Lockdown S4 (2019), Rhythm City (20172018), The River (2018) or Nedbank’s current ad campaign, you’ll likely find him ripping up the trails on his mountain bike or in the gym prepping for his next OCR race.

And he’s no slouch on the racecourse either, with a string of age category wins in various mountain bike races and strong performances at local OCR events.

Our chat with MaxX revealed a compelling story of how weight training transformed a skinny and introverted teen into one of SA’s most promising male actors.

Get to know MaxX Moticoe I started working out in high school. Back then I was a complete introvert. I was a small and skinny boy who did drama, which meant I was bullied quite often.

I remember watching Arnold’s documentary ‘Pumping Iron’ and it inspired me to take ownership of my body. I started training so I could be strong enough to stand up for myself, not just physically, but to also have the mental courage to be true to who I am.

What did you learn during your first foray into the weights room?

Like any clueless teenager who is new to weight training, I believed that the more I trained and the more I ate, the bigger I would get. I trained about 2-3 times a day, with no rest days, and ate just about anything I could get my hands on. I was constantly overtrained, while also trying to balance training and my school work.

At this point I had no notion of balance. I just threw everything I could at my body and hoped for the best.

How did you transform your approach?

Education and knowledge are vital. You can’t just dive into a new sport or lifestyle without adequate information to guide you. You must do the research or seek help from professionals.

What finally made you decide to make a change?

MAXX’S SUPPLEMENT STACK

USN All9TM Amino

USN BluelabTM 100% Whey

USN Epic Pro All-in-One

USN Winner’s EnerG

After a while my body was in constant pain. I was always stiff and there were no physical changes to my physique. I looked and weighed the same as I did when I started a year earlier.

At that point I knew that something had to change if I wanted to make progress and reach my goals.

What was it that first attracted you to OCR competitions?

After about eight years of dedicated weight training, the process started to become a little monotonous. I looked for an outdoor sport that would not only take me outside of the gym but would also take me out of my comfort zone.

A friend suggested we enter a Warrior Race for some fun under the sun. Little did I know that would be the race that would change my life. It’s taught me that the competitive sport environment thrives off camaraderie and sportsmanship. We’re all here to help each other grow, which is a sentiment I wish I’d known when I first started.

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endurance What is the best advice anyone has ever given you?

Progress at your own pace, and don’t compare yourself to others.

Everyone has their own personal and unique journey.

Cooper and Aerosmith’s Joe Perry and is living out his dream. To me, success is living out your dream and doing that thing in your life that sets your heart on fire.

ing, so I do a fair amount of mountain biking. This adds variety to my training and prep and increases my endurance while developing the same muscles differently.

What’s your greatest ambition in life?

What are a few conventional wisdoms that pervade the broader fitness industry that you feel need to change?

To become a travelling guitarist or

When you’re not join a big band, whichever I’m blessed training, where do you with first. focus most of your time and money?

What or who inspires I try to put in as much practice you?

time on the guitar as I possibly can. I started playing about three years ago, but I’ve been a rocker for as long as I can remember.

Honestly, guitars, guitar gear and band merchandise is where most of my money goes.

What does ‘balance’ mean in the context of your lifestyle?

Tranquility. Finding harmony in all that I do, so that everything – work and play – go hand in hand with one another. My fitness feeds into my acting, as it helps me with my physical appearance and confidence and it teaches me discipline and the importance of consistency in my endeavor to master the guitar. Fitness has taught me the art of patience, while keeping me motivated in all that I do. Balance, to me, is when all aspects of my life work in unison to achieve a greater goal.

When you hear the word ‘successful’, who comes to mind?

Johnny Depp. He was one of my main inspirations to find the courage to pursue a career in acting.

However, he initially wanted to be a rockstar and music has always been significant in his life and he hasn’t let go of that passion throughout his long acting career. Now he’s a fully-fledged rockstar, with his own band of legends, including Alice 138 Dis-Chem Living Fit

Classic rock. It’s an energy that keeps the soul charged with fierce surges of electricity and has the ability to wreck one’s inner dimension with an unapologetic strength. It serves to improve and cultivate ideas and feelings through the ears among those eager to listen it. It has the power to amplify the perspectives of those who see a world beyond human flesh.

Rock has saved many lives and has lent words to us introverts who often struggle to define our emotions. Rock inspires me to be myself and embrace my ‘weird’ individuality and to find calm in an otherwise chaotic world.

Long live rock ‘n roll!

Training & exercise How do you train for OCR comps?

I set goals for myself and then I plan my training accordingly with the help of my coaching team - Carina Marx and Dewald Van Wyk. I’m lucky to have found the perfect OCR training facility, Ground Zero Obstacle Park, where I get to work on my technique and skills. They also happen to offer a variety of classes that condition and strengthen the body, which helps me avoid injuries while en route to race day. While I tend to be very competitive and push myself too much, too soon, I’ve found that the guidance of experienced coaches, patience and better consistency help greatly in the long run. I also believe in cross train-

Looks don’t mean anything: Many of the ‘athletes’ that you see in the general media are not necessarily fit or even healthy for that matter.

Rather focus on your goals and put in the effort and work according to the right guidance from tailored training and nutrition plans. True fitness doesn’t have a specific ‘look’.

Training in starvation mode: Nutrition plays a huge role in any sport. The better you fuel your body, the better it will perform. Starving or overfeeding yourself is not a healthy way to reach your goals.

What are a few tips you can offer other OCR athletes to up their game?

Get a proper running coach: Running takes up at least 70% of your OCR training and that is often the first cause of injury.

Train and race with the right shoes: The wrong shoes can cause serious injury and then you waste all that money on shoes you can’t use.

To conquer obstacles, you have to train on obstacles: Find a good OCR training facility near you. If you

don’t have the luxury of such a facility, there are many clever ways of making your own home-made obstacles.

What’s your toughest workout?

Conditioning and functional training. The coaches turn into drill sergeants at these sessions.

How do you recover after such intense, gruelling training and competition?

Stretching is really important because it lowers injury risk. I also take ice baths as they help combat the micro trauma in the muscle fibres caused by intense training or racing. I also immediately replenish my electrolytes and glycogen stores as those are used up during training sessions. I then eat a carb-dense meal. I often visit Elana Bierman, a physio at the Rivonia Medical Centre. She helps me maximise my movement and function through trigger therapy, which reduces stiffness and helps relieve pain after intensive competition.

Nutrition & diet How would you define a healthful diet?

A diet that doesn’t make you feel weak or tired and comprises all the essential food groups. More importantly, it shouldn’t make you feel bad about yourself.

My basic diet consists of various animal proteins like chicken, fish and beef, various green vegetables and basmati rice, simply because it’s easy and fast to make.

How do you eat to compete in OCR or MTB races?

I avoid refined sugars and keep

my protein and carb intakes high.

Every now and then I’ll have raw oats or white rice, especially leading up to a race when I need more carbs. I always make sure that I have my supplementation on point with added multivitamins and hydration drinks.

Supplements What does your daily supplement plan include?

I start every morning with a glass of an alkaline solution to balance my body’s pH levels.

Thereafter, I mix up USN’s ALL9 Aminos with USN L-Carnicut before my morning cardio sessions. The L-Carnicut helps my body break down fat into energy more efficiently.

After my morning session, I immediately drink USN Bluelab 100% Whey Protein, which I sometimes mix with USN Pure Glutamine to aid my recovery. I’ll sip on USN ALL9 Aminos throughout the day as an anytime, anywhere sugar-free stamina, hydration and lean muscle recovery supplement.

What supplements do you use before and during an OCR event and why?

Before:

USN PureFit Epic Pro: This helps optimise my body’s hydration levels, maintain electrolyte balance and, most importantly, provides the energy I need to perform at optimal levels.

During:

USN Winner’s Ener-G: This sports hydration drink replenishes the electrolytes, minerals and fluids lost during physical activity to reduce the risk of cramping, while providing fast-acting carbohydrates to supply muscles with energy. LF Endurance 139

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STEPPING UP TO A

STAGE RACE Coach’s corner Nic White

Odelle Joubert

O

ne day of intense riding over 75km or even 100km is a stern test of any mountain biker’s fitness and riding abilities.

But once they’ve mastered the distance, most riders crave a bigger challenge.

Thankfully, South Africa boasts various world-class multi-day stage races, which offer the perfect test of endurance over consecutive days of challenging riding, with options that span 9 days!

Making the transition

While most riders can conceivably prepare for and complete a marathon without much guidance, confidently tackling a stage race requires a lot more.

Beyond the latest dualsuspension full-carbon mountain bike, you also need rigorous physical preparation, ideally guided by a qualified and experienced professional with a properly periodised training plan, all supported by a solid diet and adequate recovery.

But before you ramp up 140 Dis-Chem Living Fit

Wayne Taylor

strength training and preyour riding, consider habilitation. addressing some core “Your first step (the pun is intended) is to find a physical attributes, reputable, which are often lacking among experienced endurance and qualified athletes at all strength and levels. conditioning coach, A rider who can as well as a qualified competently cycling coach to complete a devise an adequately mountain bike marathon A GOOD COACH periodised training race already has a solid WILL TAKE plan that ensures cardiovascular fitness ALL OF THESE base, which is necessary to FACTORS INTO an ideal balance tackle a stage-race training CONSIDERATION: between volume, plan, but most will lack intensity and COMMITMENTS, the leg, core and upperDIFFERENT recovery,” states Wayne. body strength required to TRAINING endure consecutive days of HISTORIES AND Build the punishment in the saddle.

DIFFERENT That’s why Wayne ‘Tails’ strength base Taylor, Director of Athletic GENETICS. From a strength Performance and a strength perspective, it’s and conditioning coach at important to identify WT Human Performance any weaknesses or in Johannesburg, advises imbalances before mountain bikers who want to ramping up the riding successfully transition from mileage and intensity. single-day marathon riding “I assess every new to multi-day stage racing client using a Functional to first focus on a phase of Movement Screening

“Too many people perform sloppy work, simply going through the motions, with little or no attention paid to the lengthening or eccentric movement phase.” test where applicable or some other form of analysis to identify potential movement pattern deficiencies before constructing an individualised program.”

Through his experience, Wayne sees common areas of weakness and movement dysfunction among cyclists in the form of core and pelvic instability, an anterior pelvic tilt and an inability to maintain thoracic extension while riding, which causes a rider’s head to drop.

“A weak core or poor activation generally means the body can’t handle the power that the arms and legs generate. It’s analogous to a car getting a more powerful engine but the chassis can’t transfer the power to the wheels. That’s why we need to reinforce the body, particularly the core and pelvis.”

Strong to the core

This is achieved with a pre-habilitation program that focuses on promoting proper core and glute activation.

“This initial corrective work will improve core stability by performing functional movement patterns, with a predominance of unilateral or single-leg exercises that take the body through full hip extension.”

Wayne also works to retrain a rider’s postural muscles, which enables them to maintain a neutral spine and thoracic extension in the riding position, with additional focus on mobility and flexibility.

“We’ll introduce a daily mobility

routine that they can perform at home while watching TV or during work breaks to focus on an athlete’s tightest areas. Performing this extra work is vital to iron out imbalances and create healthy movement patterns, which can significantly reduce or eliminate lower back pain and reduce injury risk.”

In addition, Wayne includes some upper-body work in the form of strict push-ups and TRX rows to generate power, particularly when riding or climbing out of the saddle.

This also ensures riders can keep their chest up and shoulders back and down in the seated position.

“This is the anatomically correct riding position, which is where riders can generate the most power per pedal stroke. Ultimately, the aim is to build a functionally strong athlete because that creates fast and efficient mountain bikers.”

Functional strength phase

After addressing any underlying weaknesses or imbalances, Wayne will progress to a less specific and more functional strength program.

“I will give mountain bikers lots of unilateral work to strengthen their legs, in the form of reverse lunges, step ups and TRX hamstring curls, as examples. We’ll also focus on eccentric loading, which is hard on the body but builds

balanced strength in both the pulling and pushing pedal stroke phases and delivers better movement control.”

What riders need to remember when performing this type of work is to execute the exercise with impeccable form and maintain time under tension in every movement phase.

“Too many people perform sloppy work, simply going through the motions, with little or no attention paid to the lengthening or eccentric movement phase. To get the full benefit, you must be mindful of how your body moves. Are your joints in proper alignment? Are you moving through a full range of motion?

Which muscles are you activating?

Meeting these standards will deliver the biggest strength gains and reduce injury risk.”

Wayne says the first 3-4 weeks of a program can be frustrating as the focus is more on form, but once clients get it right, gains quickly follow. Riders can then begin to ramp up their cycling training, building on their combined fitness and strength base.

Periodised training

Nic White, a former pro cyclist and a founder and coach at Biogenbacked White Inc in Johannesburg, trains numerous serious mountain bikers, many of whom are preparing for the Absa Cape Epic, arguably the world’s toughest mountain bike stage race.

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endurance

“There is no set formula to prepare for such a gruelling event because every rider is different – they have different schedules and family and work commitments, different training histories and different genetics.”

Nic suggests a good coach will take all of these factors into consideration when constructing an effective and individualised program to deliver them to the start line able to manage consecutive days of hard riding.

“Finding the right balance is important. A coach needs to put enough pressure on their client to force adaptations, but not so much that something breaks.”

Odelle Joubert, a level 2 cycling coach and Wattbike Master Trainer at Performance Through Science coaching in Johannesburg, affirms that periodised training is highly individualised.

“We set the goal and work backwards to create the training plan according to a client’s goals, be it a podium, a specific time or a race finish. We always aim to simulate as much of the race as possible during training blocks, including the race profile and terrain.”

In the case of a race like the Absa Cape Epic, which entails eight successive days of hard riding, proper periodisation is non-negotiable. “It’s the pinnacle for most riders and poses their greatest challenge, which requires a commensurate training approach,” continues Nic. He believes this requires 2224 weeks of preparation. “We will break down this program into multiple training cycles – usually 2-3 week mesocycles – that consist of build phases with increasing loads and intensities, balanced with active rest and recovery periods.”

Every White Inc client will perform an initial functional threshold power 142 Dis-Chem Living Fit

(FTP) test, which Nic and the team use to program riding intensities using the TrainingPeaks platform.

“This FTP test gives us a baseline value, which guides how we adjust a client’s training over time and also provides a benchmark against which we can measure progress.

Importantly, it also gives us a reference figure to set a realistic goal for the race, which we can then train towards.”

Building blocks

With a solid training base and the requisite strength, Nic explains that his Cape Epic riders will generally start working through the program’s building blocks from November.

During these cycles, riders might have two indoor structured sessions on an indoor trainer or Wattbike.

Odelle likes her clients to follow a 60:40 split between outdoor and indoor riding.

“I like Wattbike sessions during the week because we can be very precise with structured sessions, which are vital to build the ‘engine’. The type of resistance provided also helps to target all the important muscle fibres, including the power-related type-IIa and IIb.” However, before she dives into strength conditioning with clients, Odelle likes to work on their riding efficiency by improving their cadence – how many times a rider pedals per minute. “Once we’ve fine-tuned their cadence, we start working on strength. The combined effect is a more efficient rider who is able to get more power down onto the pedals with each revolution.”

There will also be a few days of longer, lower intensity aerobic rides, mainly on weekends. Odelle also includes some structure in outdoor long rides.

“Generally, in the second mesocycle, we’ll structure rides that include long

BUCKETLIST MTB EVENTS Momentum Health Tankwa Trek powered by Biogen 6-9 February 2020 Absa Cape Epic 15-22 March 2020 joburg2c 24 April - 2 May 2020 KAP Sani2c 12-14 May (Trail), 13-15 May (Adventure), 14-16 May (Race) 2020 PWC Great Zuurberg Trek 29-31 May 2020 Nedbank Tour de Tuli 21-26 July iMana Wild Ride 30 August – 3 September 2020 Glacier Stroms River Traverse 8-10 August 2020 Namaqua Quest 28-30 August 2020 Cape Pioneer Trek 6-12 September 2020 Grinrod Berg & Bush October (Descent), 6-8 October (Great Midweek), 10-11 October (Original 2 Day) 2020 FNB Wines2Whales 30 Oct – 1 Nov (Chardonnay), 2–4 Nov (Pinotage), 6–8 Nov (Shiraz) 2020

standing climbs to get riders out of the saddle or power through seated climbs in a big gear to build strength.”

Simulate the conditions

Nic prefers mountain bikers to hit the trails whenever possible to gain experience and build confidence by improving their technical skills.

“The average week will consist of a mixture of recovery rides, easy rides, structured workouts and endurance rides. With this structure, it’s important that athletes don’t overdo the hard days and don’t push on the easy days,” elaborates Nic.

The program will build up over time according to this structure, progressively lifting a rider’s chronic training load with the aim of peaking at around 20 hours of cumulative riding over four days.

“It is vital to find multiple 20-hour blocks where partners can ride together and extend themselves to complete the training puzzle,” states Nic. “But don’t try to string together consecutive weekends of big blocks or long rides because going too long on weekends to load distance can detract from the rest of the week’s training quality.”

Overall, Nic believes 12 hours a week on average is a suitable target to prepare for a stage race like the Cape Epic.

It’s also important that riders find the time to perform their strength and conditioning work during the week. However, this can prove challenging, so it’s up to the individual to find what works best. A minimum of two sessions a week is recommended during these build phases.

Wayne suggests that an effective strength workout can be done in 30 minutes, 2-3 times a week, when riders are in the middle of their training blocks. “Bodyweight movement patterns with bands or bags are ideal. It’s not always necessary to include too much weight,” adds Wayne.

Race readiness

The end of this initial build phase will generally include a few 3-day stage races, which serve as a stepping stone up to the longer stage race and consecutive long ride days.

Due to their proximity to the Cape Epic, stage races like the Grinrod Berg n Bush in October and FNB Wines2Whales held in November and December are popular earlyseason options.

“After those races, we’ll include a block of back-to-back rides every month, be it three or more consecutive days of hard riding or a training camp.”

December is generally used to build a bigger base, making use of any extra training time over the holidays to rack up some mileage.

“It’s a good time to add volume, so there will be fewer structured sessions, potentially with a small training camp or block when you can ride together with your partner,” says Nic, who also likes to include a race simulation in February to test the partnership and ride in race conditions.

“The Momentum Health Tankwa Trek, presented by Biogen, is usually a key event because it is held in a similar area, with similar terrain.

This is the time to test your fitness by racing to your limit. It’s also the time to test your race nutrition and supplement plan so you can make mistakes to know what not to do at an ‘A’ race like the Epic.”

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endurance

Taper time

With 4-5 weeks left, Nic will introduce extra structured work before his clients start to taper off. “During the taper, we

progressively lower the chronic training load but increase intensity to sharpen up before the race starts. It’s vital to get the taper right because an athlete who is too rested going into the prologue and first stage may go out too hard, which will compromise the rest of the week. If they are a little less tapered, they’ll be more likely to stay within themselves.”

Nic says the ideal scenario is for a rider to build into the stage race, ideally peaking on the queen stage or as late into the race as possible.

Odelle schedules a recovery week 10-14 days before the stage race and starts a new build phase at the start of race week. “The aim is to peak late into the stage race to ensure riders can finish strong.”

Nic explains that it’s the coach’s main job to manage training load and intensity correctly to ensure clients arrive on race day ready and prepared. “It’s not a simple task and getting the balance right requires expertise and experience.

Peak too soon and your fitness won’t last, but peak too late and you won’t achieve your race goals.”

Optimise recovery

Wayne affirms that while most athletes are committed and willing to work hard during training, far too many neglect proper recovery. “That’s when cumulative fatigue becomes a 144 Dis-Chem Living Fit

major issue. Everyone should work hard to get back up to 100% between hard sessions because this is how you make gains and reduce injury risk.”

Wayne likes his athletes to flush out exercise metabolites after every session with 8-10 minutes of active recovery, which will coincide with rehydration and a snack or supplement to aid muscle repair.

“Nutritional variety is key and food must always come first. I advise clients to eat something within the first hour following training. A carb-protein supplement like Biogen Recovergen is ideal because it restores depleted glycogen stores and kickstarts the muscle repair process.

A whole-food meal should follow soon after,” says Wayne.

While Odelle also prefers a carbprotein blend, she says opting for a whey isolate can be more beneficial than a concentrate because it is more rapidly digested and absorbed.

“Combine this with some electrolytes immediately after training or racing to replace what riding takes out.”

Wayne affirms the need to kick off your hydration early. “Biogen’s Electrolyte Plus tabs are ideal for regular use, which I would include daily in the lead up to your race.”

Throughout the remainder of the day, nutrient timing and meal composition remain key considerations. “What and when you eat will make a difference to your recovery,” explains Wayne.

It is also vital to learn how to start recovering on the bike. This means eating early and often, even on training rides and particularly during blocks of consecutive training days. On-the-bike supplements like Biogen’s Cytogen Race Mix, sports and energy gels and Energy Oats bars provide immediate energy to fuel the training, but also help to top up depleted glycogen stores. Adding a protein or amino acid source to the mix, like Biogen’s

Amino Power, can help to limit muscle damage and kickstarts the muscle repair process sooner.

Supporting recovery efforts

“I also advocate hydrotherapy to optimise recovery. Get into the water and do some form of movement every day or as often as possible to benefit from the hydrostatic pressure,” continues Wayne.

Another key element critical to optimal recovery is sleep hygiene, he adds. “Never undervalue the hours before midnight. It’s when you get the best quality sleep. I always ask clients to give me a subjective score of how they’ve slept to gauge their recovery status.”

Nic affirms sleep’s importance in the training equation. “Those who

train in the morning need to go to bed earlier to ensure they get as much sleep as possible. While you can get by with 6 hours, you ideally need 8 hours a night.”

To boost sleep quality, Odelle advises clients to include a GABA supplement in their daily regimen before bed as it can naturally improve sleep quality through the calming and relaxing effect this neurotransmitter has on the nervous system.

Nic also likes to include compression boots or leggings and regular massages – every week or every second week – as part of their recovery protocol.

“These physical therapies are important because they help to reduce inflammation and speed up the recovery process by flushing out lymph and other exercise metabolites that can build up following consecutive training sessions,” adds Odelle. She also likes riders to include ice baths after hard sessions to more rapidly lower their heart rate and dissipate body heat. LF

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