LIVING FIT
EAT SLEEP TRAIN REPEAT
M A K I N G H E A LT H Y L I V I N G E A S I E R
7 DAY PLAN TO
DETOX 30 DAY PLAN INSIDE
the year to get
LEANER STRONGER FASTER BECOME A
PRO
FREE
TO DIS-CHEM BENEFIT MEMBERS
JAN/FEB 2020
Non-Benefit Members: R49.95 (VAT INCL) Scan your Benefit Card at till point for this issue free
ONLY EFFECTIVE WHEN COMBINED WITH A BALANCED, ENERGY-RESTRICTED EATING PLAN & REGULAR PHYSICAL ACTIVITY. RESULTS SHOWN BASED ON SA’S BEST SELLING WEIGHT LOSS BRAND. VISIT USN.CO.ZA FOR STUDY REFERENCES.
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DCLF
09 Welcome 10 Highlights 12 Store finder 16 News 24 Events 30 30 days to a fitter you
Jan/Feb
LIVINGFIT
CONTENTS Lifestyle & Health
36 Nutrition
Plant protein
40 Healthy treat
Plant-based ice-cream
42 Recipes
Lifestyle foods
58
30
46 Transformation Loretta’s 12-week journey to a new life
74
128
50 Feature
DNA testing at Dis-Chem
54 Ask the experts ACV for weight loss
DETOX GUIDE
Change it up!
58 Guide
Detox till you’re a new person
MEET THE TEAM Ashley Butler
Registered nutritionist and serves as Dis-Chem’s national nutrition and wellness expert.
Lisa Raleigh
Lifestyle and wellness expert, exercise specialist, Biogen ambassador.
Christelle Bekker Dis-Chem’s National Technical Compliance Manager, ensuring quality assurance requirements.
24
128
EVENTS
MAKING THE LEAP: BECOME A PROFESSIONAL
Find your next race fix
74 Nutrition
124 Event
80 Workout
128 Become a pro
Carb cycling + backloading
Dumbbell circuit
90 Form check
Next level deadlifts
Ride for sight
Make the leap from amateur to professional
134 Endurance profile Christiaan & Landie Greyling
96 CrossFit
What’s your flavour?
112
120 Ask the experts To KB or not to KB?
138 Ask the experts Prevent ACL injury
142 Feature
Hit the trails in 2020
TAKE THIS FITNESS TEST
90
FORM CHECK
Deadlifts burn serious calories and forges immense strength. IF DONE CORRECTLY.
Julian ReichmanIsraelsohn
Chris Anastasopoulos
Fitness professional, owner & head trainer at CrossFit Platinum.
Head Coach at CrossFit 152 Biogen.
Wayne Taylor Founder and head coach at WT Human Performance.
Welcome to 2020! Great things await
T
HE ABILITY TO MAKE A FRESH START AND THE IMPACT THAT HAS ON OUR PSYCHOLOGY CAN BE A POTENT MOTIVATOR. While the 1st of January is technically just another day, the beginning of a new year is a chance to make a clean, fresh start and commit to achieving new goals.
Behavioural psychologists understand the power of temporal landmarks – a distinct point in time like New Year’s Day that represents a new beginning and prompts us to start anew. They call this the “fresh-start effect” and it can help us start a new challenge or commit to improving various aspects of our lives. The fresh-start effect boosts motivation by offering us an opportunity to wipe the slate clean and create positive perceptions about the potential for future success.
changes to achieve your goals and realise the promise and potential that the next 12 months hold. Use the start of the new year to make a lasting commitment to your health and fitness goals with the information provided in this bumper edition of Dis-Chem Living Fit, and the wide range of health foods, supplements, devices and in-store advice available at your local Dis-Chem store. We have everything you need to ignite the motivation that will fuel your desire to train hard and the products to support your efforts and achieve your goals in 2020.
Yours in health and performance,
Greg
Greg Hendrikz National Senior Buyer - Sports Nutrition
It’s effectively an opportunity to press the mental ‘reset’ button to start afresh, which is a powerful tool that can lay the foundation for long-term, meaningful change. So don’t waste the opportunity! We’re here to help you make informed and sustainable
DON’T FORGET THE DIS-CHEM RIDE FOR SIGHT
LIVING FIT dischem.co.za/livingfit 9
DCLF
LIVING
BIGGER & BETTER IN 2020 N
o goal is off-limits or out of reach in 2020! We’ve got every endeavour, sport or health objective covered in our first issue of the new decade. Start the year off the right way with a 30-day challenge (check out page 30). While it’s not enough time to materially transform your body or change a habit, despite what the marketing hype states, doing something consistently for 30 days can jump-start a new approach to a year-long renaissance in your health and fitness regimen. We show you how to switch up your weight training in 2020, ditching old exercises for new options to keep your training interesting and effective. No matter your goal, we’ll get you there with our comprehensive beginner’s guide to becoming a pro athlete (page 128) and a more muscled version of your former self for that fitness model look (page 80). And when that motivation starts to wane as those New Year’s resolutions begin to fade, which they inevitably do, turn to page 106 for tips on how to renew your commitment to training and nail your goals in 2020. You can also draw inspiration from our featured athletes
in this issue. The dynamic Biogen-backed trail running duo of Landie and Christiaan Greyling lead by example and are out to empower other runners through their coaching business – read more about them on page 134. NPL-athlete Monique Lopes shares her tips and insights on how to create the type of physique you want to share on Instagram (page 98), while Loretta Ntsuka reveals how she followed the USN Body Makeover Challenge to transform her body and her life. You can also make 2020 the year you live fit and healthy with our informative articles on carb cycling (page 74), and the power of plant-based eating to address systemic inflammation (page 36). And if you haven’t set a lofty goal for 2020 yet, turn to page 122 for more information about the Dis-Chem Half Marathon and the Dis-Chem Ride for Sight cycle race. These are two iconic and worthwhile events taking place in January and February, respectively, that are worth training towards. You’ll also find a host of other opportunities to excel in our regular events section. Wishing you success in 2020.
Yours in fit living,
The Dis-Chem Living Fit team
FIT
DISCHEM.CO.ZA/LIVINGFIT Living Fit Magazine is published on behalf of by
(Pty) Ltd
Publisher: Tanja Schmitz tanja@livingfit.co.za Managing Editor: Pedro van Gaalen pedro@livingfit.co.za Design: Joel Smith design@livingfit.co.za Advertising: sales@livingfit.co.za Copy Editing: Lauren de Beer 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.
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tdischem_livefit idischem_livingfit fdischem_livingfit 10 Dis-Chem Living Fit
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
PRODUCT NEWS
coming soon
USN PhedraCut Lipo X Gold
new
PRODUCT NEWS
NEW IN STORE
The newest formulation in the USN® PhedraCut range is designed to kick-start thermogenesis in the body, increase energy expenditure, transform your fat cell structure, give you focus and energy and control cravings and appetite. Contains Meratrim™, Caffeine Anhydrous, EnXtra™, Paradoxine™, Chromium and L-theanine.
USN Lipo X Night This precision-dosed, stimulantfree fat burner is ideal for nighttime training and to promote thermogenesis while you sleep. It is free of proprietary blends and is suitable for individuals sensitive to stimulants. Contains Acetyl-L-Carnitine HCI, GarCitrin® (standardised Garcinia Cambogia extract), Gymnema Sylvestre Leaf Powder, Paradoxine® Grains of Paradise, BioPerine® (black pepper extract) and chromium.
USN Digest X Probiotic
16 Dis-Chem Living Fit
When ingested on a regular basis, probiotics should improve or normalise the microbial balance in the human intestines and thereby improve the functioning of the digestive tract. This microbiome support product contains two ingredients – 250mg of the prebiotic inulin and 10 billion probiotic CFU (colony forming units) of Bifidobacterium lactis B420™. It is suitable for vegans and vegetarians, is stimulant free and can be taken with any USN® PhedraCut product.
USN 17 Testo Methox Gold This 24-hour multi-phase male performance booster is designed to accelerate lean muscle gains, strength and elevate creatine levels. 17 Testo Methox Gold contains 300mg of Testofen®, 600mg of ZMA® and a Testo-X Blend that includes Tribulus Terrestris for potent effects and optimal strength and muscle gains.
Jumpstart 2020 with NPL and WIN R10,000
WIN
nique Get to know Mo Check out pg 98
Buy an NPL Jump Start Box at your nearest Dis-Chem store or online at www.dischem.co.za and keep your till slip. You’ll find competition details online, where you can download a free 12-week customised eating plan and workout program. Send your before and after photos to info@npl.za.com and stand a chance to win R10,000 and a photoshoot to capture your new physique. The competition starts on 15 January 2020 and the winner will be announced on 15 March 2020.
ON SHELF LF
NEW PRODUCT RELEASES NOW IN STORE
Treat your tastebuds!
PRODUCT NEWS
Grenade’s delicious Carb Killa Gingerbread flavoured high protein bar will be available at selected Dis-Chem stores for a limited time only! With more than 23g of protein and less than 2g sugar per bar, it’s the ideal snack between meals or a tasty post-workout indulgent, guilt-free treat.
KETOGENIC COFFEE CREAMER
LIMITED EDITION
If you’re on a ketogenic diet, or simply trying to lose weight, Keto Bomb™ offers an affordable, delicious solution. With essential fats like MCTs, electrolytes and zero sugar, this ketogenic coffee creamer promotes energy, hydration and fat loss. *Selected stores.
2+1 CHEAPEST FREE Friday 24 to Sunday 26 January 2020
*Excludes products already on promotion
dischem.co.za/livingfit 17
IN STORE
RAW Sport Mass Gainer
GET 10% MORE AT DIS-CHEM!
new
Raw Sport mass gainer is a high-calorie, high-protein sports nutrition formula. Smash your goals with this professionally-formulated complete muscle mass blend that contains carbohydrates, creatine, L-glutamine and amino acids.
Here’s how
If you have a Planet Fitness gym membership you can earn an additional 10% back in Dis-Chem Benefit points when buying products from leading local supplement brands including USN, Supashape, SSN, Evox and Biogen. Existing Planet Fitness and Dis-Chem Loyalty Benefit members can simply swipe their Benefit card and earn the additional 10%. If you’re a Planet Fitness member but haven’t yet signed up as a Dis-Chem Benefit member, then simply sign up for your card in store or via the DisChem app and start shopping. You can get your favourite supplements online or collect your card and shop in store. For more information, visit www.dischem.co.za.
18 Dis-Chem Living Fit
RAW Sport Elite Repair Protein Take your recovery to the next level with Raw Sport Elite Protein. Each scoop provides the essential nutrients needed to support muscles after physical activity. Raw Sport plant protein is Informed Sport-certified and is used by Olympic and professional athletes. It is ideal for those who wish to improve athletic performance, enhance recovery or increase their protein intake with a great-tasting product.
COMING SOON
SSN Creatine HMB Pump This maximum strength pre-workout is formulated with effective ingredients to optimise energy levels during intense workouts and accelerate recovery and muscle growth. Each serving contains a 6,000mg Creatine Complex, 1,000mg of HMB, 250mg of caffeine to boost energy levels and focus, plus 500mg of Agmatine Sulphate to enhance nitric oxide production and boost muscle pumps. Available in Cosmic Strawberry and Passionfruit Bang flavours.
Test your DNA at Dis-Chem Wellness Clinics The Wellness Revolution DNA test, powered by MUHDO, is now available through selected DisChem Wellness Clinics. Simply book an appointment online, via phone or in store and the nursing practitioner will take a saliva sample, which will be shipped to the MUHDO lab and analysed. Find out more about what this test can reveal on page 50.
NEW IN STORE
NEW INNOVATION
NEW IN STORE
Biogen’s Cola Flavoured ElectroLITE RTD This tasty ‘ready-to-drink’ electrolyte replenishment solution is now available in COLA flavour! With zero sugar and no artificial colourants or flavourants, it makes for the ideal post-exercise drink. Lightly carbonated with a refreshing COLA flavour, Biogen ElectroLITE offers a solution to: HYDRATE, REPLENISH and RECOVER!
Biogen’s Protein Oats Cookie Dough Biscuits now in store! Delicious baked oat-based dough biscuits, made with real ingredients, gluten-free oats and cocoa nibs, with 14 grams of protein per biscuit. Soft and chewy texture for a post-workout protein boost or an anytime nutritious treat.
20 Dis-Chem Living Fit
Lifestyle Food Veggie Cakes
NEW IN STORE
new
These air-popped protein and fibre-rich crackers are made from lentils, chickpeas and quinoa. That means no gluten or wheat, making them the ideal vegan-friendly snack option to enjoy as is or with your favourite sweet or savoury toppings and spreads.
New plant-based healthy snacking option Youthful Living’s Protein Almonds are packed with 10g of veganfriendly protein and contain just 1g of sugar. They’re also palm oil free! Enjoy this guilt-free snack anytime of day and stay on track with your fitness goals.
NPL Muscle Armour Carefully formulated using a select combination of key ingredients to promote muscle recovery and strength to achieve peak athletic performance. Muscle Armour has a very low carbohydrate and sugar content and is ideal for individuals trying to attain an ultra-lean physique, while taking advantage of the key nutrients that support recovery, lean muscle growth and optimise immune function. Muscle Armour’s key ingredients offer a unique synergy that may alleviate exercise-induced muscle damage, while ensuring optimal protein synthesis.
Dis-Chem opens 166th store YOU CAN NOW FIND YOUR FAVOURITE SUPPLEMENTS AND HEALTH FOODS IN 166 DIS-CHEM STORES AROUND THE COUNTRY. In December, DisChem announced that its national footprint had swelled to 166 after opening new stores in Sitari Fields and Kenilworth in the Western Cape, Birch Acres Shopping Mall in Gauteng, Woodburn Square and Pearls Pharmacy in KwaZulu-Natal and Sasolburg Mall in the Free State.
NEW IN STORE
NEW IN STORE
Biogen L-Glutamine now in a 1kg tub
Support your recovery with RockTape Support your recovery, address pain and treat sports and nonsports injuries with RockTape’s premium kinesiology tape. RockTape microscopically lifts the skin away from the muscle and fascia below, creating a decompressive effect to relieve swelling, which can speed recovery from various injuries including shin splints, plantar fasciitis, runner’s knee and back pain. The tape also increases awareness of your body position to help maintain proper posture and form. It is ultra-strong and sticky, with hypoallergenic adhesive, and is water resistant, offering wear for up to 5 days. *Selected stores only
L-Glutamine is an anticatabolic amino acid, ideal for use after strenuous exercise. During intense training, L-glutamine levels drop sharply, which can decrease strength and stamina and negatively impact recovery by limiting protein synthesis. Research demonstrates that following a rigorous workout, it may take up to six days for L-glutamine levels to return to normal and that active muscles can benefit from 2-5 grams of supplemental L-glutamine daily. Biogen L-Glutamine is the ideal recovery supplement to assist individuals after strenuous exercise and is now available in a 1kg tub for added value.
Biogen’s HYDRATE Sachets Optimise your recovery with Biogen Hydrate. Part of the Perform X range, this electrolyte replacement product contains 100mg of potassium and 300mg of sodium to replace what strenuous exercise takes out and treat muscle cramps. Also contains vitamin C, with no artificial sweeteners.
dischem.co.za/livingfit 21
NEW IN STORE
COMING SOON
PRODUCT NEWS
PRODUCT NEWS
Look after your long-term health with MN7 BFC Pharma’s premium MN7 for Adults is a unique multi-nutrient supplement designed to assist in maintaining optimal long-term health. Available in 30 capsules and 30 or 60 tablets, MN7 for Adults is designed to boost energy levels, promote optimal immune system and metabolic function, and encourage bone, digestive, hormonal and nerve health.
Evox 100% Advanced Whey in new Milk & Cereal flavour Get ready for the biggest taste sensation of 2020 with Evox’s 100% Advanced Whey in a new fruity Milk & Cereal flavour. Not only does it taste like your favourite childhood memories, but each serving of Milk & Cereal flavour whey contains 22.6g of protein and 5g of BCAAs to speed up muscle recovery and aid lean muscle maintenance.
Protein2Go A delicious water-based protein drink that uses only the highest quality blend of whey protein isolate and collagen. Contains zero sugar and is low in calories – ideal for the slimming market – with added electrolytes. Available flavours: Lemon Lime, Orange & Naartjie, Tropical
Support your keto lifestyle Keto Life Organic Spirulina is a source of protein, iron, copper and various other vitamins and minerals, and acts as an antioxidant. Keto Life Thermoshape gel (200ml) contains active ingredients based on a purified organic mustard sprout extract and natural capsaicin, which activate microcirculation to enhance body shape and contours. Keto Life Moringa Oleifera capsules (90s) help to support bodily functions by providing vital vitamins, minerals, proteins, enzymes and antioxidants.
2+1 CHEAPEST FREE Friday 24 to Sunday 26 January 2020 22 Dis-Chem Living Fit
*Excludes products already on promotion
EVENTS
RUN RIDE SWIM LIFT
SEE MORE EVENTS
TRAIL SERIES SUPER LEAGUE 2020
EVENT #1 KIRSTENBOSCH BOTANICAL GARDENS
14 January 2020 An exclusive sunset run through the magnificent Kirstenbosch Botanical Gardens complete with three new routes in 2020 to kick off the season. Finish off past the ancient cycads, down the steps past the Colonel Bird Bath and over the stepping stones through the tree fern forest before the final dash to the line.
EVENT #2 LEBANON FOREST ELGIN VALLEY 2 February 2020 Enjoy an exclusive morning of running through the Valley Farm and Lebanon Forest mountain bike trails. A trail filled with glorious single track and picturesque views over the Elgin Valley.
EVENT #3 TYGERBERG NATURE RESERVE
23 February 2020 The infamous Tyger. Can you tame her? Tackle the rolling ups and downs of this gem of a nature reserve and its perfectly manicured hiking trails!
TOYOTA WARRIOR The Toyota Warrior Race powered by Reebok is South Africa’s largest obstacle course race series. Warriors have to conquer a set number of obstacles, but with an exciting urban feel! All fitness levels are catered for with three categories on offer – Rookie, Commando and Black Ops. Those who are interested in some extra high-speed action have the option of entering the popular Reebok Sprint Race, a shorter and more compact obstacle course which can be entered individually or as a team.
EVENT #4 PAARL MOUNTAIN NATURE RESERVE
22 March 2020 From the gardens of an iconic and magnificent national monument, explore and experience some of the most spectacular tracks and trails of the Paarl Mountain Nature Reserve. This is one of the fastest race courses of the series. trailseeker.co.za
EVENT #1: TIERPOORT, PTA 1 February 2020
EVENT #2: JO’BURG
14 March 2020 Image by www.warrior.co.za
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warrior.co.za
VALENTINE’S NIGHT RACE
FEBRUARY 2020
CROSSFIT® FITTEST IN CAPE TOWN
JANUARY 2020
DIS-CHEM HALF MARATHON
12 January 2020 The Dis-Chem Pharmacies HalfMarathon 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. Enter now to avoid disappointment as entries generally sell out fast. dischem21.co.za
6-9 February 2020 This popular 4-day event will return to the Green Point Athletics Stadium as the main venue in 2020. It will once again form part of 28 global sanctioned events, where the winning female, male and team will receive an invite to compete at the CrossFit® Games 2020. As per previous years, competitions will take place at various locations across the beautiful city of Cape Town.
14 February 2020 This popular 10km night race, organised by Randburg Harriers running club, takes place at the Randburg Sports Complex and starts at 7 pm. Lace up, grab your valentine and hit the streets of Randburg to enjoy a ‘romantic’ 10km run, walk or stroll through the suburbs. Discovery Vitality members will earn Vitality points for completing the race. Arrive dressed to impress and stay for the post-race party once you cross the finish line. randburgharriers.co.za
fittestincapetown.com
MIDMAR MILE
8 & 9 February 2020 The Midmar Mile is the world’s largest open water swimming event as it draws thousands of competitors, including serious international athletes and recreational swimmers each year to the Midmar Dam in Howick. A unique feature of the race is that while the distance covered is always a mile, depending on rainfall and the water levels in the dam, the distance swum varies from year to year. midmarmile.co.za dischem.co.za/livingfit
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EVENTS
RUN RIDE SWIM LIFT
FEBRUARY 2020
DIS-CHEM RIDE FOR SIGHT
16 February 2020 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 that 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 and finish. The popular donations draw offers participants an opportunity to win fabulous prizes for a minimum donation of R40. cycleevents.co.za
DIS-CHEM RIDE FOR SIGHT PG 124
MARCH 2020
CAPE TOWN CYCLE TOUR
8 March 2020 The most beautiful bike race in the world circles the Cape Peninsula along a spectacular 109km loop, starting and finishing in the shadow of Table Mountain, one of the seven natural wonders of the world. The Cape Town Cycle Tour is the fourth and final event in the annual Cape Town Cycle Tour Lifecycle Week. capetowncycletour.com
MUDDY PRINCESS
8 March 2020 This 5km obstacle mud run is for women only! Having fun and team spirit is at the forefront of this unique event, which takes place at Rietvlei Zoo Farm. Muddy Princess is ideal for all women, regardless of their fitness levels as long as they can crawl, walk, run, climb, laugh and play. There is no timing - it’s all about lots of fun and laughter. Enter as a team or individual. Don’t miss this great opportunity for a “girls’ dirty day out”. muddyprincess.co.za
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ABSA CAPE EPIC
15-22 March 2020 Rugged mountain dual tracks and rocky single tracks though pristine fynbos await riders over 8 days, 647km and 15,550m of vertical ascent. The wild and untamed 2020 Absa Cape Epic route is the pinnacle of mountain bike stage racing. From the iconic slopes of Table Mountain National Park to the luxury of Val de Vie Estate, the route for the 17th edition will challenge all and reward those who have come prepared with proven partnerships, technical skills, fitness and mental fortitude. cape-epic.com
IRONMAN 2020
MARCH 2020
STANDARD BANK IRONMAN 70.3 SOUTH AFRICA 26 January 2020 Standard Bank IRONMAN 70.3 South Africa, hosted in Buffalo City, East London, is one of the longest-running middledistance races in the country. The event is the official African TriClub Championship and offers 65 qualifying slots for the 2020 IRONMAN 70.3 World Championship in Taupō, New Zealand, comprising 40 age group slots plus 25 qualifying slots for the Women for Tri initiative. ironman.com
IRONMAN AFRICAN CHAMPIONSHIP
29 March 2020 Nelson Mandela Bay will once again host the African Championships – Africa’s most renowned triathlon. Experience the breathtaking courses and feverish support at this postcard-perfect beachside destination. This race offers 75 qualifying slots for the 2020 IRONMAN World Championship in KailuaKona, Hawai’i.
Image by www.cape-epic.com
ironman.com/im-south-africa
dischem.co.za/livingfit
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LIFESTYLE
1
The number of avocados eaten in a day that may help keep “bad” cholesterol at bay, according to Penn State researchers. Eating one avocado a day was associated with lower levels of LDL (specifically small, dense LDL particles) and oxidised LDL in overweight or obese adults.
EAT WELL, DO GOOD EATING HEALTHY FOOD IS BEST FOR YOUR BODY AND THE ENVIRONMENT, ACCORDING TO AN ANALYSIS BY UNIVERSITY OF OXFORD RESEARCHERS WHO ASSESSED THE HEALTH AND ENVIRONMENTAL IMPACTS OF 15 FOODS COMMON IN WESTERN DIETS. THE BEST FOODS, ACCORDING TO THE STUDY, INCLUDE:
Fruits Vegetables Beans Wholegrains
LIFE
THE WORST FOODS FOR YOUR HEALTH AND THE EARTH? RED AND PROCESSED MEATS.
RESULTS PUBLISHED IN THE JOURNAL PROCEEDINGS OF THE NATIONAL ACADEMY OF SCIENCES.
ACCORDING TO RESEARCHERS AT THE WEIZMANN INSTITUTE IN ISRAEL, THE EFFECTS OF PROBIOTICS CAN VARY DEPENDING ON YOUR INDIVIDUAL BODY CHEMISTRY. THE BEST APPROACH IS A PERSONALISED BLEND OF STRAINS BASED ON YOUR SPECIFIC HEALTH NEEDS AND STATUS.
ESTYLE Apples are fat, sodium and cholesterol free.
“LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD.” LF
in this section FEATURE
30-day plan ...30
NUTRITION
RECIPES
TRANSFORMATION
FEATURE
Loretta’s journey
DNA testing
...36
Plant protein & Keto friendly...40
...46
...50
Plant protein
lifestyle
START YOUR 2020 THE RIGHT WAY!
DAYS
30
OF LIVING FIT FOR A BETTER YOU LIVING FITTER IS ON TREND EVERY NEW YEAR.
Doing something consistently for 30 days can jump-start a new approach to a year-long renaissance in your health and fitness regimen. And it doesn’t end there - mastering this skill could filter into other areas of your life.
30 Dis-Chem Living Fit
BREAK THE RUT SELF IMPROVEMENT
By making small changes every day following this 30-day approach, you could emerge a better person in some small way, both physically and mentally. Breaking down a large goal into smaller increments – 30-day bursts, in this case – also makes it more achievable.
Committing to a 30-day challenge has the potential to break you out of a rut and force you to experience new things. In the training context, it can make your weekly routine less, umm, routine. It can also serve as an incentive to push you out of your comfort zone on a more regular basis, while also exposing you to something potentially new and interesting every day.
TARGETS Making smaller STRETCH You’ll also start to harness changes the power of constant progression. By setting over time is ourselves stretch targets – also more putting the proverbial goal sustainable. As the posts a little further away after old saying goes: “How do you eat an elephant? One small bite at a time.”
Think of this:
By stringing together 12 30-day challenges a year and following that with 12 more, and doing that over and over again, who knows what your life will be like 10 years from now? We’re willing to bet it will be vastly different from the life you know now.
Did you know: You might question if 30 days is
sufficient time to create life-altering habits that stick. Science suggests that it isn’t – it actually takes 66 days on average for a new habit to feel automatic, according to a 2010 UK study published in the European Journal of Social Psychology.
we successfully complete a challenge – we start to build confidence, which is a trait that is often transferable to many other areas of our lives. By constantly setting goals that are difficult but achievable, you also build a broader set of skills and consequently become stronger, which makes you capable of stretching yourself even further. And that’s the principle on which any 30-day challenge should be viewed and why you should embrace this popular selfimprovement trend. You don’t need to become an expert at anything after 30 days, just a better version of your previous self in some small way. And the beauty of this philosophy is that you can do it in conjunction with your regular training plan. Simply add the daily task in this 30-day better body challenge to your day.
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lifestyle
DAY 1
DAY 2
Test your fitness ( find out how on page 112). Why? You’ll have a benchmark against which to measure your progress after 30 days and again at the end of the year. DAY 3
#2020 GOALS
DAY 4
Divide and conquer. Split your usual routine into 3 today. Perform your ab work immediately after waking up, your workout – it shouldn’t take you more than 30 minutes – at home or at gym at your usual time, and your mobility work or stretching at home while you watch TV (instead of laying on the couch). You’ll realise how easy it is to fit everything into even the busiest day with this approach. You might even find time to work in a few extra 10-minute exercise sessions during your day.
Ask a fitness professional for a tip. It can be a personal trainer in your local gym or a fitfluencer on social media. Make sure it’s relevant to your situation and be specific. Who knows, they could provide an insight that will revolutionise your approach to training or eating. DAY 6
10 X 10 CHALLENGE
Squat it till it’s hot
32 Dis-Chem Living Fit
Switch your leg day session for a 10 x 10 squat challenge. That’s 10 sets of 10 reps using a weight that you can manage for roughly 20 reps. Rest 90 seconds between sets. This workout structure combines volume with intensity to build strength and boost your metabolism.
Place a calendar somewhere where you’ll see it every day and write down every step in this challenge, including this one. Every day after you complete the task, cross it off with a big red X. This will help to hold you accountable and as you add more Xs, you’ll feel compelled and motivated to continue with the challenge. DAY 5
Skip the static stretching and rather include mobility drills. Static stretching usually isolates a single muscle, which is ineffective in the context of a pending workout. Mobility drills, on the other hand, help to mobilise multiple muscles and joint structures to more effectively increase range of motion. These drills also help to turn on neuromuscular connections to better prime your body for the hard effort to come. DAY 7
Switch the straight-outtabed coffee for a tall glass of water served at room temperature. Include some freshly squeezed lemon and a tablespoon of ground Himalayan rock salt. This is an ideal way to hydrate your body to start your day the right way. Note how you feel throughout the day compared to your coffeefuelled mornings.
DAY 8
Power down 30 minutes before bed today.
That means no electronic devices or screens, accompanied by a mental wind-down. Perform a short 10-15 minute meditation during this time or simply sit calmly with your thoughts (journal if you want to). This should help to improve your sleep quality and leave you feeling refreshed and energised when you wake up tomorrow. DAY 10
Cut out all forms of refined or processed sugar from your diet today, including any added sugars in manufactured foods. This may be the most important thing you do for your body and health.
DAY 11
Switch up your diet.
Eat 3 meals today instead of 5, follow an intermittent fasting protocol or simply eat most, if not all, of your carbs after your training session instead of before – that’s called carb cycling (more about that on page 74).
DAY 13
Head out the door today for your cardio to get some fresh air and a new challenge. Find your local running club online and check which days they host their weekly time trail or simply head around the block to break the treadmill monotony. It’s invigorating and you’ll skip the awful peak-time queues for the treadmills.
DAY 9
Take 10 minutes after your workout or while watching TV at home to roll on a foam roller. If you don’t do this already, you’ll realise how it can benefit your soft tissues – muscles, tendons and fascia – to keep them feeling loose and supple, while accelerating your recovery. It’ll also help to reduce injury risk.
DAY 12
Play office musical chairs. We all know how bad sitting is for our health, but the reality is we’re all generally desk-bound for 8 or more hours a day. So make the best of an unfortunate situation by rotating between periods spent at a standing desk, sitting on a stability ball and in your normal office chair. DAY 14
COMMIT TO BE FIT!
Don’t just rest today, actively recover. Rest days aren’t meant for lounging around. That actually slows recovery by reducing blood flow and causing supple muscles and fascia to tighten. Use recovery days as an opportunity to invest in your body by performing dynamic stretching, mobility work, foam rolling or massage on your days off, getting an extra hour of sleep or engaging in some light restorative activity like walking or swimming.
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lifestyle
DAY 15
Skip the usual protein shake today and find a tasty recipe for a new way to get your whey (or plant protein if that’s your vibe). See page 38 for a great option! DAY 17
Stay at home. Ditch the gym for a day and perform a bodyweight workout at home. They’re a fun and challenging way to switch up your training. It’s also an opportunity to tune in to your body to sense how it moves without the added resistance of weights.
DAY 20
Find an activity the entire family can do. Attend one of the many Parkrun or MyRun events held around the country on Saturday and Sunday mornings. They’re all free and offer a safe and social platform to get in a 2.5km or 5km run with a group. It’s a great way to bond with the family and expose your children to healthy habits and a more active lifestyle.
34 Dis-Chem Living Fit
DAY 16
Perform a one-weapon workout. A kettlebell is best for its versatility, but bands are also functional and effective. You’ll be amazed at how effective it is and you won’t ever have another excuse not to train when you don’t have access to the gym. DAY 18
Do a 5km time trial. Unless you test your limits, you’ll never truly know where they lie. It is also a great way to build some mental fortitude, not to mention benchmark your fitness. You’ll set a target that you can work towards beating in the near future, which is a great motivator. DAY 21
Go wheat and gluten free. While not everyone has an allergy to these substances, many people are intolerant to them. Removing them periodically from your diet may reveal that you feel lighter and less burdened after meals, which could indicate a potential digestive issue.
No one should ever feel like exercise is a chore! DAY 19
Ditch the scheduled gym session today. Instead, jump onto YouTube and find a yoga workout. This should reveal insights into your overall flexibility level or identify any weak or problem areas. It’s also a great way to unwind at the end of a long day. DAY 22
Move every hour. As they say, ‘sitting is the new smoking’ due to its deleterious impact on our health. So counteract those long hours spent sitting at work by setting a timer on your phone or watch to go off every hour. Use it as an opportunity to get active and burn more calories. A simple walk around the office or car park will do.
DAY 23
Enter an event or competition. The bigger and more daunting, the better. This is often the motivation we need to stick to a training plan or take our training to the next level. Choose something you enjoy so that it balances feelings of nervousness with excitement. No one should ever feel like exercise is a chore!
DAY 24
Ditch the headphones during your training today. Instead of tuning out by focusing on your music, use the opportunity to tune in to your body – how you feel during and after exercise, how your muscles contract and relax and, more importantly, which muscles each exercise targets. A study by Harvard psychologist Professor Ellen Langer found that greater self-awareness during training helped participants lose more weight and fat and reduced their blood pressure to a greater degree than the control group.
DAY 26
DAY 25
Train for time not reps. While there is no real evidence to suggest that one approach is better than the other, switching between the two set structures will add a new element to your training and may push you harder than normal as you work to balance volume with intensity. DAY 27
Roll out of bed today and start exercising for 10 minutes in whatever way you choose. It’s the best way to start the day and will leave you feeling energised and invigorated, ready to tackle the day’s challenges that lie ahead.
Go meat free. Find plantbased protein alternatives to your normal dairy and meat. You’ll be surprised how tasty plant-based eating can be. Who knows, you may also feel better – lighter and more energised.
Listening to music while training can boost your performance up to 15% DAY 28
Broaden your knowledge base today. Choose a fitness- or exercise-related topic and download a relevant e-book or Kindle version onto your smartphone, do a Google search or watch a video on YouTube that will inform you on the selected topic.
DAY 29
Power up your workout with plyometrics. This is a great form of exercise that increases muscle power by training the muscles with fast and explosive movements. It’s also a great calorie buster.
DAY 30
Retest your fitness. Remember when you started this 30-day challenge? You performed a battery of tests to benchmark your fitness. Well, do them again and see how far you’ve come. We think you’ll be delightfully surprised. LF
Now, set another goal and plan your next 30-day challenge! Lifestyle 35
lifestyle
CHANGING THE PROTEIN GAME ADDING MORE PLANT PROTEIN SOURCES TO YOUR DIET MAY AID YOUR RECOVERY Do you struggle to fully recover between training sessions? Do you feel sluggish before and during races or hard training sessions? Is it taking you longer to recuperate from injury than expected? If so, have you ever stopped to consider that your choice of protein might be a contributing factor? 36 Dis-Chem Living Fit
A new Netflix documentary film titled The Game Changers has thrust the debate around plant versus animal protein into the mainstream. The doccie follows James Wilks, an elite Special Forces trainer and The Ultimate Fighter winner as he travels the world on a quest to uncover the optimal diet for human performance and recovery from injury. It’s billed as a “shocking new documentary that will change the way you look at meat”, but the film is not without controversy. The intense vilification of animal products throughout the film fails at provide viewers with objective insights and balanced reporting from a broad array of experts. The other major criticisms levelled against the filmmakers and producers include the film’s references to limited, poorly constructed and incomplete studies or those with small sample sizes, cherrypicking facts to justify claims, using theatrical experiments for dramatic effect, and the vested interests many producers hold in the plant-based food and supplement industries. While many experts across the medical, dietetics, nutritional science and journalistic fields have subsequently denounced the film as pro-plant propaganda and vegan hype, it’s naïve to simply dismiss every point raised in the documentary due to its biased slant.
Several world-class athletes like Serena Williams, Lewis Hamilton, Dotsie Bausch and Patrik Baboumian are vegans who are performing at the top of their respective fields. Even Arnold Schwarzenegger features in the documentary - even though he’s not a vegan he has embraced ‘reduced meat’ consumption (he’s also an executive producer of the film).
CHANGE THE RECOVERY GAME FIGHTING INFLAMMATION While we’re not advocating that you convert to a strict vegan diet for performance and health benefits, if you cut through the noise and pay close attention to some of the expert comment in the film, you’ll hear phrases like “a predominantly plantbased diet”. And that got us thinking.
Could we benefit from the faster recovery and reduced nextday soreness
STUDY CONFIRMS animal protein is linked to inflammation
reported by some of the plant-only elite athletes profiled in the documentary, while reserving animal proteins like dairy, eggs and meat for more strategic times of the day or week? Granted, these claims are anecdotal and the study used to support the documentary’s claims that plant-based diets help to reduce chronic inflammation is sketchy – it comprised a
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lifestyle
sample size of 11 and only found an increase in one inflammatory marker, namely interleukin 6 or IL-6 (which, incidentally, also regulates antiinflammatory activities). However, a simple Google search will reveal numerous other independent and robust studies that support the assertion that animal protein is linked to inflammation – an important claim in the film that begs deeper investigation. One such study, which was conducted on more than 2,000 members of the Framingham Heart Study Offspring Cohort, assessed associations between dietary protein and changes in biomarkers of inflammation and
oxidative stress over the long term. The findings, which were published in May 2019 in the Current Developments in Nutrition journal, found that
“dietary protein, particularly from plant sources, may be associated with beneficial changes in the inflammatory burden in aging populations”.
Granted, an “aging population” is hardly analogous to high-performing athletes, but it warrants a closer look at the claims that animal protein may promote inflammation.
Vegan fitness enthusiast Dana Glowacka (Canada) holds the record for the longest time in an abdominal plank position (female). She maintained the pose for
4 hours 19 minutes and 55 seconds.
MEAT’S INFLAMMATORY COMPOUNDS Animal products naturally contain compounds that are associated with inflammation, whether they were commercially farmed or organically reared. The way we cook meat can also increase the food’s inflammatory profile. A study conducted by researchers from the Department of Epidemiology at the German Institute of Human Nutrition Potsdam-Rehbruecke and published in 2013 in the European Journal of Nutrition, affirms this statement. Findings showed that red meat intake is associated with higher levels of inflammatory markers like c-reactive protein (CRP), even when controlling for other dietary and lifestyle factors. The study also found that a high wholegrain intake reduces CRP. Other compounds found in meat and linked to inflammation 38 Dis-Chem Living Fit
include trimethlyamine (TMA), which is converted in the body into TMA-oxide (TMAO), a molecule associated with inflammatory conditions like cardiovascular disease; and advanced glycation end-products (AGEs), which are reactive molecules found in higher concentrations in meat. Levels of this compound can increase during high-heat cooking and higher levels correlate to various inflammation markers.
sodium (DSS)-induced colitis (in mice), while a diet rich in plant protein does not”. Colitis is an inflammatory condition linked with irritable bowel syndrome and the research data showed that the interactions between dietary animal protein and gut microbiota
“increase sensitivity to intestinal inflammation by promoting proinflammatory response of monocytes”.
The proteins we eat can also impact our gut, suggests research While this type of inflammation published in 2019 in might not directly impact an INFLAMMATION athlete’s recovery potential, the journal Frontiers IN THE GUT it can negatively affect in Immunology. CAN SLOW nutrient absorption. Researchers from DOWN THE This would certainly slow the Institute of RECOVERY down the recovery process Microbiology of the CAS in Prague found PROCESS AND and could lead to nutrient that diets rich in animal COULD LEAD deficiencies over time, which protein “exacerbates TO NUTRIENT certainly impact on athletic acute dextran sulfate DEFICIENCIES performance. OVER TIME
THE BOTTOM LINE
recover quicker
consuming a meal or supplement that contains various plant proteins to deliver a complete amino acid profile immediately following intense training could help to control the natural inflammatory response that accompanies exercise.
Of course, not all inflammation is bad, and meat is certainly not solely to blame for the harmful chronic systemic inflammation many of us experience today. Refined carbohydrates, sugar, manufactured trans fats and unbalanced (in terms of their omega-3-to-6 ratios) vegetable and seed oils, various environmental toxins, an overblown immune response and overtraining can all contribute to this state, which can compromise our recovery from exercise or intense competition. But this also serves as an additional reason to limit the inflammatory response as much as possible. Therefore, it may prove beneficial to focus on a combined and balanced approach to protein consumption. As a 2004 study titled ‘Nutritional Considerations for Vegetarian Athletes’ by Susan Barr and Candice Rideout, states “well-planned, appropriately supplemented vegetarian diets appear to effectively support athletic performance”. It’s important to note that ‘vegetarian’ diets can include dairy and eggs. As such, consuming a meal or supplement that contains
NEW
LF RECOMMENDS
Biogen Plant-based Protein
Organic Life Pea Protein
various plant proteins to deliver a complete amino acid profile immediately following intense training could help to control the natural inflammatory response that accompanies exercise. This could help you recover quicker between training sessions. However, there is no need to eliminate animal protein from your diet. Reserving meals and supplements that contain animal protein for later on in the day or evening would ensure athletes still benefit from important vitamins and minerals contained in animal foods, such as iron, vitamin B12, calcium and zinc. And while we can conceivably get all the amino acids our bodies require from plants, we have to eat a considerably greater volume of food to realise the same benefits derived from animal protein sources. Questions also remain whether a diet free from all forms of animal proteins is, in fact, healthy over the long term. As always, rigorous science and common sense, rather than dogma and emotions, should guide your protein choices and inform the times at which you consume them to construct a well-balanced approach for optimal recovery and performance. LF
USN Blue Lab 100% Plant Protein
Nature’s Choice Rice Protein
Fully Dosed Veg Protein
Phyto Pro Plant Protein
MySmart Youthful Living Raw Plant Protein Vegan Protein
RAW Sports Plant Protein
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lifestyle
LIFESTYLE RECIPES
PLANT PROTEIN GOING GREEN & STAYING LEAN A soft and creamy, protein-rich ice-cream that will treat the most discerning taste buds this summer, without adding unwanted sugar and potential allergens like dairy to your diet. DAIRY-FREE CHOCOLATE ALMOND BUTTER ICE-CREAM Ingredients
4 bananas, frozen 4 tbsp natural almond nut butter 1 scoop plant protein, chocolate flavour 100ml almond milk 3 tsp cacao Pinch of salt
How to make it Add all ingredients into a high-speed blender. Process until smooth and mixed well Pour into a container and place in the freezer until frozen. Scoop and serve!
Almond milk: is a great calorie-conscious milk alternative – just opt for unsweetened varieties. It
also contains a beneficial amount of calcium – 28% of RDA per cup – so you’re not losing out completely on this important mineral by ditching the dairy. Its creamy texture, which is similar to dairy milk, also makes it a popular replacement for use in recipes.
40 Dis-Chem Living Fit
NO BAKE PROTEIN SQUARES Ingredients
Ideal plant protein options include: Brown rice or soy protein (contain a near complete amino acid profile). Plant protein blends that contain a mixture of pea, hemp, rice, soy and pumpkin seed proteins.
LF RECOMMENDS
Optimum Nutrition 100% Plant
RAW Sport Plant protein
USN 100% Plant Protein
Biogen Plant based protein
3 cups rolled oats 4 scoops plant protein powder 1 cup almond butter (any nut butter will do) 1 cup brown rice syrup 1 tbsp of liquid (rice/oat/ almond milk, in case your mixture feels too crumbly)
How to make it Line a baking tray with baking paper. In a bowl, add your oats and plant protein together. Over low heat on stove top, combine the brown rice syrup and nut butter, mix until smooth. Combine the wet and dry ingredients. If needed, add some additional liquid if the mixture is too dry. Pour protein batter into pan, pressing it into place. Refridgerate for 30 minutes or until firm. Cut into bite-size squares.
Lifestyle Food Almond Butter
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LIFESTYLE RECIPES
LIVE WELL KETO LIVING MADE EASY Power your day with a keto breakfast smoothie Do low-carb dieting the tasty way with these delicious recipes. These delectable meal options will get you through your morning with abundant energy and razor-sharp focus.
CHOC MINT AVO SMOOTHIE Ingredients
SPINACH AND COCONUT SMOOTHIE Ingredients
1 cup unsweetened almond milk (or your favourite dairy alternative) ½ cup full-fat canned coconut milk 4 cups chopped spinach ¼ cup ground coconut 1 small piece fresh ginger, peeled ¼ teaspoon Himalayan rock salt 1 cup ice
How to make it Combine almond and coconut milks in blender on low speed. Add ginger, spinach, ground coconut, salt and ice. Blend until smooth. 42 Dis-Chem Living Fit
Spinach is a nutritional powerhouse. One serving – 1½ cups of fresh leaves – contains 40 calories, 4g net carbs, 6g of fibre and 2g of protein. It’s also a rich source of vitamins A and C, iron, folic acid and magnesium.
½ cup coconut milk 2 scoops low-carb, low-sugar protein powder, chocolate flavour 1 cup water ½ cup ice ½ avocado 4 mint leaves 1 tbsp cacao 2 tbsp shredded coconut
How to make it Add all ingredients excluding the protein and shredded coconut to a blender. Blend for 45 seconds on high, then add protein and blend for a few seconds on low power. Pour and top with coconut flakes.
flavour packed
KETO SALAD Salad ingredients:
3 heads of broccoli, cut into bite-size pieces ½ cup grated cheddar ¼ red onion, thinly sliced ¼ cup sliced almonds, lightly toasted 3 slices bacon, cooked and crumbled 2 tbsp chives, chopped 1 tbsp sunflower seeds 1 tbsp pumpkin seeds
Dressing ingredients:
150ml sugar-free mayonnaise 3 tbsp apple cider vinegar 1 tbsp dijon mustard Himalayan rock salt Freshly ground black pepper
How to make it In a medium pot or saucepan, bring 6 cups of salted water to a boil. Add broccoli florets to the boiling water and cook until tender usually 1-2 minutes. Remove, drain and place in a bowl of ice water. Once cool, drain florets in a colander. In a medium bowl, combine dressing ingredients and whisk. Season to taste with salt and pepper. Combine all salad ingredients in a large bowl and pour over dressing. Toss until ingredients are combined and coated in dressing. Refrigerate until ready to serve.
Broccoli is the perfect keto-friendly base ingredient for your salad because it’s high in fibre, which reduces it’s total carb content. LF RECOMMENDS
Lifestyle Food Odourless Coconut Oil
USN Keto MCT Oil
Lifestyle Food Stevia Powder
Keto Life Coffee & Tea Creamer
NPL Keto Collagen Creamer
Lifestyle Food Coconut Milk
Lifestyle 43
lifestyle A keto diet’s suggested fat-to-protein-to-
carb macronutrient ratio is 75:20:5.
did you know
When you reach a state of ketosis, your body starts to function optimally on substances called ketone bodies instead of glucose.
Keto coffees are revered among low-carb dieters for its ability to keep you feeling full and for its energy density, which can keep you going all morning.
PEANUT BUTTER BALLS Ingredients
4 tbsp butter, softened 1/3 cup xylitol ½ cup natural peanut butter 1 large egg yolk ½ cup almond flour 1 tbsp coconut flour ¼ tsp Himalayan rock salt, plus more for sprinkling 2 tbsp chopped almonds, for topping
How to make it Preheat oven to 160° and line a large baking sheet with wax paper. Combine the butter and xylitol until fluffy. Stir in peanut butter until smooth, then whisk in the egg yolk. In a separate bowl, combine the almond flour, coconut flour and salt, then fold it into the wet mixture until it achieves a doughy consistency. Scoop the dough onto prepared paper sheet with a small ice-cream scoop, and don’t forget to sprinkle the cookies with salt and almonds. Bake for 10 minutes or until golden.
44 Dis-Chem Living Fit
KETO COFFEE Ingredients
1 cup coffee, freshly brewed MCT oil or coconut oil Grass-fed butter or keto coffee creamer Cinnamon Full dairy cream or coconut milk (optional) Stevia (optional)
How to make it Grind your preferred coffee beans – organic options are preferable. Boil your kettle and set boiling water aside to cool before brewing coffee. Make your coffee using your preferred method – plunger or pour-overs are convenient if you don’t have a coffee machine to make espresso. Allow your coffee to steep for about 4 minutes. Stir in MCT or coconut oil and grass-fed butter (and cream if you’re including it). Sprinkle cinnamon over and enjoy. LF
MAKING HEALTHY LIVING EASIER Made from unfiltered apple cider vinegar Contains the ‘’Mother’’ which is a beneficial living enzyme For optimal benefit and to aid with digestion mix two teaspoons Apple Cider Vinegar in a glass of water or juice three times a day. Use as is for cooking, pickling or in a salad dressing
Exclusively available at
I lifestylefoodsa
lifestyle
“Alarm bells start ringing when your grandmother asks when you’re due, despite not being pregnant.”
LORETTA’S 12-WEEK JOURNEY TO A NEW LIFE A confidence W killer
SHE LOST
9.8%
e’ve all experienced the tell-tale signs that suggest our weight is creeping up, like tighter fitting pants and feeling a little softer around the edges. But alarm bells start ringing when your
46 Dis-Chem Living Fit
grandmother asks when you’re due, despite not being pregnant. That’s what happened to Loretta Ntsuka. It was the wake-up call she needed to acknowledge that her weight gain had become a problem.
BODYFAT
“My clothes didn’t fit comfortably and I was constantly tired. I wasn’t happy with my weight and how I looked. I was mad at myself and felt like a failure,” recalls Loretta. These feelings began to erode her self-confidence and affect other areas of her life.
BEFORE
TOP TIP:
“I was never confident and started to secondguess everything. I also wore clothes a size bigger to hide my body.” Loretta tried various fad diets and extreme exercise regimens in an effort to lose weight, but would always gain back far more than she lost. “Constantly switching between periods of under-eating and overeating and excessive exercise meant I constantly lost weight in an unhealthy way,” she adds. Loretta also made many excuses about why she couldn’t train or do the physical activities she used to. “If it wasn’t work it would be chores or the kids. The excuses kept piling up and so did the weight.” And her unhealthy approach soon led to other complications. “I was having trouble with my digestive system and it felt like my body was slowly breaking down.” The last straw for Loretta was when the doctor wanted to prescribe chronic medication for her condition. “I knew there had to be a better alternative and that if I didn’t make any changes to my lifestyle, I would remain miserable.”
A box-drop solution
As someone who closely followed and admired previous USN Body Makeover Challenge participants, Loretta was keen to give this popular approach a try. “I kept postponing the challenge because my self-confidence was so low that I believed I could never accomplish the same results.”
Prepare, prepare, prepare! Preparation eliminates excuses
Thankfully, her husband thought otherwise and convinced Loretta to make the leap. “I knew USN had developed the best way to accomplish my goal, which was to become the best version of myself and to look and feel amazing, so I stopped making excuses, listened to my hubby and just did it.” After buying the starter pack, Loretta went onto the USN website, filled out the registration form and downloaded the meal and training plan.
“We took my pictures, measurements and weight, then I made two shopping lists – one for food and one for supplements. The day before I was due to start, I prepared all my food for the week.”
Loretta also went through the training plans to see what lay ahead. “I made sure I knew what I needed to do at gym and how to do it properly. I felt that being prepared would make the process a little smoother.” Loretta diligently followed the training and eating plans provided and soon started to see results. “I simply took it one day at a time, but I fully committed and held myself accountable for my actions.”
LORETTA’S STARTER STACK:
USN All9TM Amino
USN BCAA 12:1:1
USN CLA Pure 1000
USN Diet Fuel
USN PhedaCut Lipo XT
AFTER
Trusting the process
At first, Loretta thought the plan included too much food, but she trusted the process and followed it to the letter. “It turned out to be the perfect amount of food, which made me feel lighter with more energy than before.” The variety in the training plan, which included weights, bodyweight training and HIIT cardio, also kept Loretta engaged. Being patient was the toughest part of her transformation, though. “I felt a difference within the first few weeks of the challenge, but I was eager to see major changes. This discouraged me at times, but I reminded myself that Rome wasn’t built in a day.” She also had support from her husband and family, which made a huge difference. “My husband was supportive throughout the entire challenge and Lifestyle 47
lifestyle
motivated me with pep talks when I was down. He also helped me with meal prep when I was tired. I’m so grateful that he pushed me and believed that I could accomplish far more than I thought I was capable of.” Loretta also found support from her sister and daughter, who trained with her on the days when she didn’t feel like going to the gym. “I also chose to surround myself with positive people, who helped me through the low days as I fed off their good vibes.”
in her first bodybuilding competition. “I placed third in the Beach Bikini division at the Summer Super Bodies show. I am currently in the process of building more muscle to compete in the IFBB Bikini Fitness division.” She also won an entry into the Arnold Classic Africa Model Search competition held in May, which she says was a dream come true. “Winning the entry was validation that I was on the right path.”
Making & seeing changes
A foundation for success
“I aim to constantly challenge myself, but in a safe way, trying to do better than the previous week.”
“Without the USN Body Makeover Challenge I would still be dreaming about competing.”
Two months into the program, Loretta tweaked the food plan and began to experiment a bit with her training.
She also keeps her training fun by trying new things like different classes, running or CrossFit. And once she completed the challenge, she decided to hire a personal trainer. “I wanted to become an IFBB athlete competing in the Bikini Fitness division, so I joined Mubeen Bassa who assisted with my new goal of getting into stage-ready shape.” Loretta says the Challenge gave her the ideal foundation on which to build her new lifestyle as she worked towards her new ambitious goal, which she realised when she competed 48 Dis-Chem Living Fit
Loretta believes that completing the Challenge gave her the self-confidence, discipline and physique needed to fulfil that dream.
It has also instilled in her a willingness to explore and she’s not as shy as she used to be. Loretta now believes that she can accomplish anything she puts her mind to, because she has realised that hard work, commitment and dedication are the keys to success. Having gone from strength to strength during the process, Loretta has also learnt that patiently waiting for the fruits of your labour pays off. “Investing in yourself is the best thing you can ever do, not only for you but those around you.”
LORETTA’S WEEKLY WORKOUT SPLIT EMIL’S WEEKLY WORKOUT SPLIT MONDAY
Chest, shoulders & abs MONDAY Abs & weight TUESDAY training by a Legs followed TUESDAY 30-minute incline walk Cardio & weight training WEDNESDAY WEDNESDAY Back & arms Abs & weight training THURSDAY THURSDAY Grid class or spinning Cardio & weight training FRIDAY FRIDAY Hammies & glutes Abs & weight training SATURDAY SATURDAY Abs & cardio Running outdoors SUNDAY SUNDAY Abs Rest & weight training
ILORETTA_ZA
Loretta’s advice
For anyone looking to make a similar lifestyle change, Loretta recommends starting with the USN Body Makeover Challenge. “Anyone can do it. I have a full-time job and I’m a wife and mother. I simply stopped making excuses and started making time for my health by following the guidelines.” She adds that it’s important to realise that a quality transformation takes time.
“ I simply stopped making excuses and started making time for my health by following the guidelines.”
“Be patient, learn as much as possible and keep a log book like I did to reflect and be better prepared for the following week. We all make mistakes. What’s important is that we bounce back. Ultimately, this is a lifestyle, not a quick fix. If you learn from and incorporate everything from the Challenge into your life, it will help you to maintain your new self. Those 12 weeks are the beginning of endless possibilities.” LF
Lifestyle 49
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DISCOVER HOW YOUR BODY REALLY WORKS
DNA You can now gain key health insights about stress management, sleep, metabolism, lifestyle and your mental and physical health.
Currently available through Dis-Chem Wellness Clinics
WHAT IT MEANS
snip
There are roughly three billion ‘letters’ in your DNA code and variations often occur within certain population groups. A small change that occurs in our DNA code is known as a Single Nucleotide Polymorphism or SNP (pronounced ‘snip’).
I
magine your body came with a manual. Well, it does. You just need a genetic test to access the info. That’s how Clint Smith from The Wellness Revolution contextualises DNA testing to prospective clients. The Wellness Revolution DNA test, powered by MUHDO, is currently available through Dis-Chem Wellness Clinics – simply book an appointment online, via phone or in store and the nursing practitioner will take a saliva sample. This sample is then shipped to the MUHDO lab and analysed.
KNOWING THIS INFORMATION CONTAINED IN YOUR DNA CAN TAKE OUT A LOT OF THE GUESSWORK AND TRIAL-AND-ERROR APPROACHES
THE SCIENCE STUFF MUHDO concentrates on a particular subset of 1,000 snips that affect our fitness characteristics, injury risks, micro- and macro-nutrient metabolism, mental health, sleep patterns and much more.
Custom technology then utilises algorithms to predict physiological outcomes based on certain genotypes to produce a conclusive DNA profile. There are roughly five million snips in a human genome, with the majority of these being similar between people. However, variances in some snips give us our unique features. The system generates more than 300 reports from the 1,000 snips analysed – more than any other DNA profile – covering five core health areas with an additional 12 key health insights about stress management, sleep, metabolism, lifestyle and your mental and physical health.
“A MUHDO DNA report provides the most advanced peer-reviewed DNA advice available – it’s the missing manual on your body,” states Clint.
These insights, which are conveniently shared via a mobile app, reveal how your gene expression responds to non-genetic influences relating to exercise, diet and lifestyle factors, your psychology and even the vitamins and supplements you take.
“The results can take your sport, training and health to the next level by utilising the information to train and eat smarter and better understand your body to make informed decisions,” explains Clint.
MUHDO has also shown through its own funded research that the inclusion of DNA testing to highlight “at risk” individuals is vital in preventive medicine. However, the company does not focus on disease diagnostics. “A DNA test doesn’t give you a snapshot of your health today – it’s not a health test. It’s way more than that! You get useful knowledge about your body’s settings, which won’t change over time because your DNA remains the same, and finding out all those important settings can help to optimise your life.” Lifestyle 51
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THE RISE OF DNA TESTING
The ability to test our DNA stems from advances made following the completion of the Human Genome Project, where researchers effectively identified and mapped the approximately 25,000 genes that make up the human genome, from both a physical and functional standpoint. The Project was completed in 2003, but research still continues to associate specific gene variations to sporting potential or injury risk, indicate a predisposition to specific health conditions or uncover your body’s ability to efficiently metabolise specific macronutrients, medications or supplements, among others. There are roughly three billion ‘letters’ in your DNA code and variations often occur within certain population groups. A small change that occurs in our DNA code is known as a Single Nucleotide Polymorphism or SNP. Research clearly demonstrates that individuals can respond differently to the same inputs such as diet, exercise, medicine and supplementation - based on these polymorphisms, so identifying the SNPs contained in our unique DNA code empowers us to change or compensate for these variations. While these changes aren’t all problematic, they can predispose someone to psychological conditions such as depression or addiction, or may place someone at greater risk for certain maladies, such as soft tissue injury or chronic diseases such as cancer. 52 Dis-Chem Living Fit
INFORMED CHOICES
By testing specific gene variations that have scientificallyvalidated research to prove their associations, the resultant report interprets your unique genetic code or genotype to reveal valuable information. Having identified the presence or absence of these polymorphisms, qualified health, diet and fitness experts are able to qualitatively and quantitatively assess particular areas of intervention to improve aspects related to the specific genes.
“MUHDO utilises a combination of environmental and genetic factors in its recommendations, which come from highly qualified team members and are in line with standard medicine and ideas on nutrition, performance and health,” continues Clint. Ultimately, this information can take a lot of the guesswork and trial-anderror approaches commonly used to find the right diet to lose weight, the ideal nutritional intervention to improve your health or the ideal exercise program to accelerate your results and elevate your performance. It can even inform how long you should recover for between hard sessions to reduce your injury risk.
CHANGE YOUR OUTCOMES “Many people incorrectly believe that there is nothing they can do if they carry gene variants that are associated with rapid weight gain, stubborn fat loss, cancer risk or other unfavourable conditions, but that’s not necessarily the case,” explains Clint. While your genes cannot change, you can change your lifestyle according to your genetic strengths and weaknesses through appropriate, informed exercise, dietary and lifestyle recommendations and guidance. “You can even potentially prevent many common health conditions through the correct diet and lifestyle choices. A DNA test simply helps you make the best choices in that regard based on your unique DNA. More importantly, the prescribed approaches to diet, exercise and lifestyle are based on science, not opinions or pseudo-science. It’s the most accurate way to find the perfect strategy for your body,” concludes Clint. LF
Q&A
ASK THE PROS Can apple cider vinegar help me lose weight? Kogi via Facebook
U
sing natural remedies to improve health and aid weight loss has grown in popularity in recent years and apple cider vinegar (ACV) is certainly one of the more highly revered products in this regard. ACV is made through a fermentation process where apples are combined with yeast to convert their natural sugar into alcohol. Bacteria is then added to ferment the alcohol into acetic acid, which is the main active component in the liquid and is seemingly responsible for its various benefits.
Potential health benefits
Acetic acid has antimicrobial properties, which helps to kill bacteria. It has therefore traditionally been used as a disinfectant to clean wounds and to treat bacterial infections, particularly those in the upper respiratory tract. Even today, ACV is most commonly used in a gargling solution to treat a sore, inflamed or scratchy throat (usually added to hot water and Himalayan rock salt). This antibacterial property makes it a useful natural preservative, while various online resources also suggest that it can be used to treat fungal infections, acne and warts. And ACV contains various antioxidants, such as catechins, gallic acid, caffeic and chlorogenic acid, which offer various 54 Dis-Chem Living Fit
FUN FACTS 15ml of apple cider vinegar a day lowered cholesterol levels in study participants. Vinegar can increase insulin sensitivity and lower a person’s blood sugar response during and after meals. ACV may also decrease the ratio of insulin to glucagon, which might promote fat metabolism and reduce fat storage.
health benefits. However, many of these claims haven’t been affirmed through lab testing and are therefore promoted on the basis of anecdotal evidence in many instances.
Digestive aid
Additional claims suggest that ACV can ease digestive issues, treat acid reflux, reduce inflammation, regulate pH balance, alleviate allergy symptoms and ease nausea and heartburn. Animal and human studies have confirmed that ACV can aid nutrient absorption and that the acetic acid can help lower cholesterol. These findings were confirmed in a 2006 study conducted on rats and in a Japanese study that found that 15ml of apple cider vinegar a day lowered cholesterol levels in study participants. Another animal study, published by the American Chemical Society’s Journal of Agricultural and Food Chemistry, found that mice with ulcerative colitis that drank water with ACV increased their good gut bacteria, specifically lactobacillus and bifidobacteria.
Weight-loss aid
There are also a few small studies that have demonstrated potential benefits to including ACV as part of a comprehensive weight-loss plan. Several animal studies suggest that ACV’s acetic acid may boost fat metabolism
by increasing related gene expression and enzyme activity. One study also found that acetate may suppress appetite control centres in the brain to reduce hunger.
Improved glucose response
However, the most compelling weight-loss benefit seems to be ACV’s impact on insulin and our body’s glucose response.
Both animal and human studies have shown that vinegar can increase insulin sensitivity and lower a person’s blood sugar response during and after meals, as well as lower fasting glucose levels. This not only has the potential to benefit those suffering from pre-diabetes or diabetes, but also has a beneficial spin-off in terms of promoting weight loss. ACV may also decrease the ratio of insulin to glucagon, which might promote fat metabolism and reduce fat storage. Dr Carol Johnston, a professor and associate director of the Nutrition Program at Arizona State University and one of the leading researchers on vinegar’s health benefits, found in one study that taking two tablespoons of ACV before bed lowered waking blood sugar levels in the
11 type-2 diabetic participants in the study by between 4-6%. In another study, Dr Johnston and her research team found that drinking a 2:1 mixture of water and ACV lowered after-meal blood sugar levels in subjects with insulin resistance (they ate a meal with a high carb content) by between 19-34%. The main reason offered for this effect is that acetic acid has been shown to suppress disaccharidase activity and to raise glucose6-phosphate concentrations in skeletal muscle. This was confirmed in a study performed at Tokyo University in Japan, which determined that acetic acid inhibits carbohydratedigesting enzyme activity, including sucrase, mastase, lactase and amalase. This inhibition enables select sugars and starches to pass through the digestive system without being digested and, therefore, have less impact on blood sugar levels.
Potential health benefits
Criticism against many of the studies that support ACV’s potential benefits includes a
lack of sufficient human trials and very small sample sizes. There are also concerns that ACV’s effects on blood sugar levels could interfere with blood sugar-lowering medications, especially if consumed in excess. If you are pre-diabetic or diabetic, it is therefore essential that you consult with your doctor or medical practitioner before using ACV. If you include this natural product in your nutritional plan, organic, unfiltered and unpasteurised ACV variants are recommended as these contain ‘mother of vinegar’, a natural cellulose produced by the vinegar bacteria, along with proteins, enzymes and friendly bacteria that give the product a murky, cobweb-like appearance. Either drink it with water or add it to salads as a dressing, but don’t drink it neat as the acidity can burn your throat and erode teeth enamel. Regardless of how you choose to incorporate ACV into your diet, it should never be considered a miracle weight-loss aid. Rather, it should be used in the context of a supplement, offering an adjunct to a healthy, balanced diet and exercise plan, alongside other proven weightloss and fat-loss products. LF
LF RECOMMENDS
Tony Ferguson Apple Cider Vinegar With Mother
Lifestyle Food Apple Cider Vinegar
Nature’s Choice Organic Apple Cider Vinegar
USN Apple Cider Vinegar
Biogen Apple Cider Vinegar
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HEALTH
KETO DIET
MAY COMBAT FLU VIRUS IN A RECENT YALE UNIVERSITY STUDY, MICE FED A KETOGENIC DIET WERE BETTER ABLE TO COMBAT THE FLU VIRUS THAN THOSE FOLLOWING A HIGH-CARB DIET. RESEARCHERS SUGGEST THE DIET ACTIVATES A SUBSET OF T CELLS IN THE LUNGS NOT PREVIOUSLY ASSOCIATED WITH THE IMMUNE SYSTEM’S RESPONSE TO FLU, ENHANCING MUCUS PRODUCTION FROM AIRWAY CELLS THAT CAN EFFECTIVELY TRAP THE VIRUS. *Findings published in the journal Science Immunology
HEA EAT TO LIVE NOT LIVE TO EAT
LESS THAN 5 HOURS’ SLEEP LOWERS BONE DENSITY
NEW RESEARCH IN POSTMENOPAUSAL WOMEN HAS FOUND THAT THOSE WHO SLEPT FOR NO LONGER THAN 5 HOURS A NIGHT WERE MOST LIKELY TO HAVE LOWER BONE MINERAL DENSITY AND OSTEOPOROSIS. *Study conducted at the University at Buffalo and published in the Journal of Bone and Mineral Research.
67%
THE DEGREE TO WHICH ONION & GARLIC CAN REDUCE BREAST CANCER RISK
LTH
THE FINDINGS OF A STUDY LED BY UNIVERSITY AT BUFFALO AND UNIVERSITY OF PUERTO RICO RESEARCHERS IDENTIFIED AN ASSOCIATION BETWEEN ONION AND GARLIC CONSUMPTION VIA A POPULAR SPICE MIX CALLED SOFRITO AND LOWERED BREAST CANCER RISK. RESEARCHERS FOUND THAT WOMEN IN PUERTO RICO WHO ATE MORE THAN ONE SERVING PER DAY HAD A 67% DECREASED BREAST CANCER RISK. *Results were published in the journal Nutrition and Cancer.
“HEALTH IS A RELATIONSHIP BETWEEN YOU AND YOUR BODY.”
in this section FEATURE
FEATURE
SUPPLEMENTS
Q&A
7 day detox guide...58
How to train during pregnancy...64
Vitamin B12. Dodge a deficiency...68
Difference between kJ & kCal...70
LF
health
MAKE DETOXING A WAY OF LIFE
7 day detox plan to cleanse and revitalise By Vanessa Coyne
58 Dis-Chem Living Fit
Modern farming and food preservation and preparation techniques mean we’re exposed to pesticides, chemicals, heavy metals and an array of toxic metabolites on a daily basis. EAT CLEAN
TRUTH IS...
the real work is what you do 90% of the time: juice fasts or eating barley and wheatgrass for a week may be short-term ways of addressing toxicity.
When attempting to “cleanse” the body of these harmful substances, it’s a good idea to embark on a detoxification regimen that assists the body at a cellular level, focusing especially on the colon, liver, skin and lungs. Ultimately, we should aim to detox the body on a daily basis in some way, but short-term approaches are powerful and often greatly needed.
SELF-CLEANSING Eating a well-balanced diet and pursuing a healthy lifestyle will eliminate the need to detox – your detox organs such as your liver, gut, skin and kidneys should be in good shape at all times to ensure the body is in a constant state of self-cleansing.
My philosophy is a way of life that improves and optimises the function of your body’s own built-in detoxification systems. This is done by decreasing the amount of toxins we put into our bodies while, at the
same time, supporting our detoxification and elimination systems with the nutrients they need to function properly. The real work is what you do 90% of the time, day in and day out, not what you do for a week of every year. So, while juice fasts or eating barley and wheatgrass for a week may be short-term ways of addressing toxicity, the longterm answer is to ensure you constantly pursue a healthy lifestyle, consume natural foods such as fruit, vegetables and lean protein, and eliminate processed foods and sugar from your diet.
DAILY DETOX MANY OF US REACT BADLY AND ACTUALLY GET VERY SICK ON DETOX DIETS. This happens because detoxing releases toxins in our system, which can lead to unpleasant side effects such as headaches, nausea and diarrhea. It’s a lot more important to follow a lifestyle where you “detox” on a continual basis, day in and day out. This plan is focused on eating simple, clean whole foods – foods that are correctly combined and as close to nature as possible, with no chemicals, no artificial preservatives and no sugar.
It’s so important to give your body a break from the everyday stimulants like coffee and sugar, convenience foods and mindless eating. Health 59
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THE 7 DAY PLAN 7 days to a cleansed you!
This seven-day plan is an investment in you! The plan promotes the elimination of unwanted chemicals and dietary toxins from the body. It also removes foods that may cause allergies and intolerances that lead to poor digestion and a lack of nutrient assimilation and inadequate absorption. The detox is completely sugar-, gluten- and dairy-free, with a low allergenic, anti-inflammatory profile. Plan to purchase only organic foods for this detox— you don’t want to add environmental chemicals while you are trying to remove them!
ON WAKING: Drink a glass of lukewarm, filtered water with lemon.
BREAKFAST: Green vegetable juice (spinach, celery, apple, ginger, lemon, cucumber) with some soaked almonds or seeds. Papaya with lemon juice. Quinoa with almond milk and cinnamon. Herbal teas, green tea or Rooibos.
DON’T KNOW WHICH FOODS TO AVOID OR INCLUDE DURING YOUR DETOX? 60 Dis-Chem Living Fit
SNACK OPTIONS: 10 to 15 raw almonds. Apple or pear, sliced, with 1 tablespoon natural almond butter. Piece of fruit. Green vegetable juice.
scan and download the detox guide
LUNCH: A typical lunch on a detox diet consists of approximately 6080% vegetables, preferably nutrient-rich greens such as rocket, watercress, spinach, or asparagus, with cold pressed olive oil, coconut oil or avocado and some lemon juice. You can then fill the other 20-40% in with other plant foods, steamed broccoli, gluten-free grains such as rice or quinoa, baked sweet potato or fresh wild fish. Make a simple dressing using 2 teaspoons of extra virgin olive oil, 2 teaspoons of fresh lemon juice, and an optional teaspoon of freshchopped herbs.
DINNER: Make sure your dinner is 80% vegetable based. Eat a large raw salad with steamed vegetables and either a small piece of fish or some brown rice or quinoa. Eat dinner early at around 6 or 7pm. Ideal dinner options include: Steamed kale sprinkled with pine nuts and tossed in lemon juice and olive oil. Brown rice or quinoa with baked vegetables and a large green salad. Steamed salmon with fresh herbs and lemon with spinach or broccoli. Large raw salad with steamed vegetables and salmon.
DETOX TIPS Drink a minimum of 8 glasses of water per day. Combine your food correctly.
DETOX
Walk for 30 minutes a day, don’t over exert yourself.
Yoga and tai chi are great ways to enhance detoxification through deep breathing. Take the time to chew food well.
Dry body brush every day to increase lymphatic function and circulation. Sleep at least 8 hours a night.
Take a bath 3 times a week in Epsom Salts - it is great for relaxation and detoxification.
KNOW YOUR PORTION SIZES PROTEIN: Tthe size of the palm of your hand.
CARBS:
½ cup or the size of a closed fist.
FAT: 1 serving is
½ an avocado, 1 tablespoon olive oil, handful of raw nuts.
Health 61
health
9 STEPS to a naturally healthy body! Fill up on greens.
Eat lots of veggies and salads (at least twice a day). Every lunch and dinner should contain a raw salad and some green steamed or grilled vegetables. These foods should be the basis of your eating plan. Foods and vegetables that contain fibre, antioxidants and low-GI carbs are all great for a clean and healthy system.
Stay hydrated. Eat fibrous, filling salads for dinner and lunch.
Raw and steamed veggies are amazing! We are meant to eat these foods. They will keep you full, but they also contain a high nutrient content.
Sweat more!
Go to yoga, swim, run or cycle. Ensure you move every day, even if it’s walking vigorously for an hour.
Consume the juice of up to 1 lemon daily.
Squeeze them over salads, in water, or over veggies. Lemon helps regenerate and support the liver.
Limit alcohol and ditch fizzy drinks.
Yes, even the diet variants as they deplete the body of minerals, especially B vitamins, and are also acidifying.
Chew your food well and eat slowly. Avoid artificial sugars. These are hard for the body to recognise and break down.
Dis-Chem Gold Charcoal
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Drink sufficient clean filtered water between meals, but drink minimally with meals so as not to dilute the digestive enzymes.
Lifestyle Food Psyllium Husk Fibre
Not only does this extract more nutrients from food, but you will feel full before overeating.
Nature’s Choice Tummy Flush
Supplement:
Choose the best quality nutritional support. It’s not always possible to get all the nutrients we need from food, especially on a detox when we need extra support. The catechins found in green tea are effective scavengers of reactive oxygen species and may also function indirectly as antioxidants through their effects on transcription factors and enzyme activities. They essentially support the body’s major detox organ, the liver, improving liver function and reversing declines in antioxidant defenses. Studies also indicate catechins have the ability to block the amount of fat stores in the liver. LF
Healthy Living Liversential
Tony Ferguson Lemon Juice
EXERCISE & PREGNANCY Expectant moms often worry that exercise during pregnancy could harm their health or that of their developing baby. However, if a pregnant woman is otherwise healthy, undergoes regular prenatal check-ups with her OBGYN and is not considered a high risk pregnancy, then there is absolutely nothing harmful about working out. 64 Dis-Chem Living Fit
YOUR PRE-EXERCISE CHECKLIST
What to expect (during training) when you’re expecting BABY BUMP BENEFITS In fact, numerous studies clearly show that pre-natal exercise offers numerous health benefits for both mom and baby. These include less weight gain during pregnancy and more rapid weight loss once you’ve given birth. Pregnancy-related complaints such as lower back pain and pubic bone pain tend to happen less frequently. You could also reduce your risk of medical complications such as pregnancy-related (gestational) diabetes; pregnancy-induced hypertension (high blood pressure); varicose veins and those horrible haemorrhoids. Women who train during pregnancy also tend to have easier pregnancies and fewer complications at birth. And baby also benefits as studies suggest exercise during pregnancy reduces the risk of childhood obesity.
THE MANY REASONS WHY YOU SHOULD EXERCISE DURING PREGNANCY: Prevents or reduces back pain. Prevents excess weight gain. Reduces the risk of gestational diabetes. Improves blood flow, which can reduce swelling and water retention. Reduces the risk of pregnancy-induced high blood pressure. Improves self-image throughout pregnancy and reduces the chances of postpartum depression. Increases energy levels.. Prepares your body for labour and childbirth. Decreases recovery time postpartum from either natural or cesarean deliveries.
There are, however, a few provisos to exercising while pregnant. First and foremost, getting the all-clear from your OBGYN is vital. Carlene Steenekamp, a pre- and postnatal exercise specialist, adds that getting adequate sleep and eating a healthful and well balanced diet during your pregnancy are other prerequisites before diving into any exercise program. Don’t exercise without strict medical supervision if you suffer from the following: • Uncontrolled high blood pressure. • Uncontrolled diabetes. • Heart disease. • Placenta previa (or other issues with the placenta). • History of preterm labour. If you exercised regularly before falling pregnant there is no reason to stop. “You may need to alter your routine slightly to ensure your safety and the safety of your baby, though,” adds Carlene. Giorgina Slotar, an AFPA-certified pre- and postnatal exercise specialist and qualified personal trainer, says that training should continue at the same level as it was prior to falling pregnant. “And keep at maintenance level and no harder.” Those who haven’t trained for a while or at all prior to their pregnancy will need to be more cautious and would benefit greatly from consulting with a prenatal exercise specialist. Giorgina Slotar Health 65
health
IDEAL FORMS OF EXERCISE
“It is generally recommended that healthy pregnant women get at least 30 minutes of moderate exercise daily, most days of the week,” explains Carlene. If you were physically active prior to your pregnancy, then there is a good chance that you can continue to exercise at the same level, as long as you are comfortable. This includes high-impact activities such as running, which many women tend to avoid during pregnancy.
“As long as there are no health concerns and you’ve been cleared for exercise by your doctor, then you can continue to run for as long as your body lets you do so comfortably,” states Carlene.
The point at which running becomes uncomfortable can vary from person to person, depending on the way they carry and how big they get. “Some women can run up until seven or eight months. Just wear a supportive pregnancy belt and sports bra and good shoes,” suggests Carlene. If you are a beginner, Giorgina cautions against starting a rigorous exercise program if you have never engaged in one before. “As your body is not accustomed to doing a certain type and intensity
66 Dis-Chem Living Fit
of exercise, adding the physical demands of exercise onto those of pregnancy can be harmful. However, pregnancy is the ideal time to get moving. Nowhere in the medical literature does it say that moderate exercise such as walking is unsafe, even for previously sedentary women.” In these instance, regular brisk walks are the ideal way to start incorporating exercise into your daily routine. Some other great low-impact cardiovascular exercises include spinning and rowing.
Swimming also tends to be a very popular choice with moms-to-be, since water creates a weightlessness that soothes aching joints. Prenatal yoga and preggie Pilates are also popular options.
“Always use common sense and if you are unsure about something, don’t do it until you clear it with your physician,” cautions Carlene.
WEIGHING IN ON WEIGHTS
And there’s no reason to avoid the weights room, especially if you trained with weights before your pregnancy. According to Carlene, expectant moms can continue to follow a moderate weight training program, provided they follow these guidelines: After the first trimester, avoid lying flat on your back (supine) to perform exercises. The size and weight of the uterus can put pressure on a major vein called the vena cava, which can restrict blood flow. The hormone relaxin causes
joints to loosen during pregnancy, so just be mindful of that before you lift anything too heavy. Your core strength has been compromised by the lengthening and stretching of the abdominal muscles. As such, you have a higher risk of back injury once you start ‘showing’. On the subject of relaxin, Giorgina says you need to be mindful of doing any exercise that places joints in an unstable or strained position.
“It is recommended that you keep all leg exercises bilateral, where both feet are on the ground – such as a squat or leg press – and to stay away from unilateral movements, such as lunges, as your pelvic region does not offer you the same support at this stage of pregnancy.” Despite these areas of concern, it is highly advisable to continue with your weight training during pregnancy.
“Your goal should always be to maintain your weight and health, not lose weight or get stronger. Pregnancy is not the time to push your limits or look to build muscle,” states Carlene.
You can also include abdominal exercises, adds Giorgina. “These
exercises are not only safe during pregnancy, but are recommended. All you need to do is shift focus to the types of abdominal exercises you do. You are not aiming to build a six-pack during pregnancy, but rather strengthen your core, specifically your deep core, which weakens during pregnancy due to stretching and hormonal changes that prepare a woman’s body for the birthing process.” It is therefore extremely important to focus on strengthening your core, with specific attention paid to exercises that strengthen the pelvic floor and transverse abdominals, both of which comprise your deep core. “Diastasis recti is a condition that occurs when the ‘six-pack muscles’ begin to pull apart from the midline of the body, most notably around, above and below your belly button for a width of two fingers. Therefore, training your rectus abdominis muscles should not be your main focus,” continues Giorgina.
AN EYE ON INTENSITY
Whichever form of exercise you choose to engage in, it is important to moderate your intensity. However, the old guideline of keeping your heart rate under 140bpm seems to be dated advice. “The best advice is to apply the ‘talk test’ to your training. You should break a sweat but should still be able to carry on with a conversation while training. If you can’t, you are probably pushing too hard,” advises Carlene. LF
*The information contained in this article should not be construed as medical advice. Pregnant women should always consult with a qualified medical professional before starting any fitness or exercise regimen. Health 67
health
Vital vitamin B12 Dodge a deficiency to enjoy vibrant health, vitality and cognitive function
OF ALL THE B COMPLEX VITAMINS, COBALAMINS – MORE COMMONLY KNOWN AS VITAMIN B12 – TEND TO GRAB THE MOST HEALTH AND FITNESS MEDIA HEADLINES, MAINLY BECAUSE VITAMIN B12 DEFICIENCY IS ON THE RISE GLOBALLY. While the body can store this vital B vitamin, figures published by the National Institutes of Health (NIH) suggest that vitamin B12 deficiency affects between 1.5% and 15% of the general population. A deficiency – also known as
hypocobalaminemia – should be a serious health concern because vitamin B12 is vital for numerous important bodily processes.
A key biological player
This water-soluble vitamin is involved in red blood cell formation, cell metabolism, nerve function and DNA production. Vitamin B12 also pairs with folic acid – a form of the B vitamin folate that helps our bodies break down, use and create new proteins – as a coenzyme to aid the metabolism of the amino acids homocysteine and methonine.
VITAMIN B12 IS NATURALLY FOUND IN ANIMAL PRODUCTS, INCLUDING FISH, MEAT, POULTRY, EGGS, MILK AND OTHER DAIRY PRODUCTS. 68 Dis-Chem Living Fit
Getting your B12 dose
Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk and other dairy products. Offal or organ meat is particularly rich in vitamin B12. Liver and kidneys from beef, lamb and pork, the thymus gland and pancreas from a pig or a calf, and beef tongue are all great sources of cobalamins. Some nutritional yeast products, including brewer’s yeast, also contain vitamin B12. And due to its nutritional importance, food manufacturers increasingly include it in their fortified food formulations, offering high bioavailability as it is already in free form. These products are particularly beneficial for vegetarians or vegans because vitamin B12 is generally not present in plant foods.
Did you know
Identifying a deficiency Symptoms associated with a vitamin B12 deficiency tend to develop slowly and then intensify over time. Due to the many symptoms linked to this condition, it can be difficult to pinpoint a vitamin B12 deficiency as the root cause. SYMPTOMS TO LOOK OUT FOR MAY INCLUDE: Megaloblastic anemia. Pale skin colour due to abnormal red blood cell production. Numbness or tingling sensations in the hands, legs or feet. Difficulty walking or balance problems due to dizziness. Disturbed vision. A swollen, inflamed tongue or mouth ulcers. Cognitive difficulties, including impaired thinking and reasoning or memory loss. General weakness, lethargy or chronic fatigue. An abnormally high heart rate.
The Medicines Control Council reclassified the injectable variant from a schedule 1 to a schedule 3 substance. It therefore requires a prescription from an authorised medical practitioner before it can be administered.
Treating deficiencies Rather than a lack of diet-derived vitamin B12, many deficiencies are caused by poor absorption. Primary among these is a lack of intrinsic factor, which is produced in the stomach and is needed for absorption in the small intestine. Without adequate intrinsic factor, vitamin B12 cannot bind to anything and absorption rates will suffer as a result. Other impediments to optimal absorption include inflammatory bowel conditions such as celiac or Crohn’s disease or irritable bowel syndrome and gut conditions like atrophic gastritis – a thinning of the stomach lining. Thankfully, poor absorption can be addressed with a sublingual or oral dose vitamin B12 supplement or, in severe cases, an intramuscular injection.
While in the past you were able to walk into your nearest Dis-Chem Wellness Clinic to get a vitamin B12 jab on demand, the Medicines Control Council reclassified the injectable variant from a schedule 1 to a schedule 3 substance. It therefore requires a prescription from an authorised medical practitioner before it can be administered. A diet-derived deficiency can also be easily addressed with a well-formulated dietary supplement. In these products, vitamin B12 is usually present in a form that the body can readily convert into its more active form. Existing scientific evidence does not suggest any differences among forms with respect to absorption or bioavailability. Consulting your doctor is always the first step in addressing any potential vitamin or mineral deficiencies, who will recommend the most suitable and effective treatment approach. LF
LF RECOMMENDS
A severe vitamin B12 deficiency could even lead to depression, mood changes, paranoia and delusions, incontinence and a loss of taste and smell. Biogen Vitamin B12
DS-Boost Vitamin Supplement
Solal Methylcobalamin B12
Metagenics Intrinsi B12-Folate™
Health 69
Q&A
ASK THE PROS
South African food labelling dictates that products are labelled in kJ and is therefore normally what you would see on the label.
What’s the difference between calories and kilojoules?
Enter the kilojoule
Today we also measure food’s energy value in kilojoules, commonly represented as kJ. This has become the more commonly accepted unit since the metric system was superseded by the modernised International System (SI) of Units, which has also been adopted in global food labelling legislation.
Carmi via Facebook
T
he crux of any successful diet boils down to managing your energy intake. While there are nuances regarding macronutrient ratios and meal timing, once you get your diet composition and structure right, weight loss boils down to burning a little more energy than you consume each day. And that energy is measured and represented on food package labels in one of two ways: calories (kCal) or kilojoules (kJ). Confusion usually arises because the two are often used interchangeably.
Clarifying calories
To explain the difference, we need to get technical for a moment. A calorie is a unit of energy defined as the amount of heat energy required to raise the temperature of 1g of water by 1°C. When used in relation to food or energy expenditure, a calorie refers to a kilocalorie or kCal (1000 ‘small’ calories), because the scientifically defined calorie is a very small energy unit that is inconvenient to use because we eat or burn hundreds of calories at a time. A calorie was also the metric measurement unit most commonly used on food labels to indicate the potential energy contained in the food. 70 Dis-Chem Living Fit
These two measurement units can be used interchangeably because they represent the same measure, namely energy.
PRO TIP Those who want to lose weight should aim to create a 500 caloriea-day deficit (2,092kJ) through the combined effects of a caloriecontrolled diet and their daily activity, including exercise.
You can convert the measurement units very easily.
1 kCal = 4.184 kJ To convert kilojoules to calories: Divide the number of kilojoules by 4.184. To convert calories to kilojoules: Multiply the number of calories by 4.184.
The potential energy of a food source can be calculated with the following formula: 1 gram of protein = 4 kCal = 17 kJ
1 gram of carbohydrate = 4 kCal = 17 kJ
1 gram of fat = 9.3 kCal = 37 kJ
Managing energy balance
Determining your ideal calorie intake is vital, whether you plan to lose weight or simply maintain your ideal or target weight. Your daily calorie requirement is the sum of your resting (or basal) metabolic rate – the energy your body needs to meet its basic physiological functions – and
the additional energy you burn during daily activities and exercise sessions. Those who want to lose weight should aim to create a 500 calorie-a-day deficit (2,092kJ) through the combined effects of a calorie-controlled diet and their daily activity, including exercise. Maintaining your current weight requires a balance between intake and expenditure. Any excess energy that isn’t burnt off will most likely be stored as fat in fat cells. LF
Let’s put this into practice with an avo: 50g serving.
KCal = 80 kJ = 334.72
Health 71
GYM
50%
THE REDUCTION IN OBESITY EXPERIENCED AMONG PARTICIPANTS IN A UNIVERSITY OF SOUTHERN QUEENSLAND STUDY WHO COMBINED STRENGTH TRAINING AND AEROBIC EXERCISE. THOSE WHO PERFORMED AEROBIC TRAINING OR WEIGHTS ALONE REDUCED THEIR OBESITY RISK BY ABOUT ONE THIRD. *Preliminary research presented at the American Heart Association’s Hypertension 2019 Scientific Sessions.
CARRYING MORE LEAN MUSCLE IN MIDDLE AGE PROMOTES IMPROVED CARDIOVASCULAR HEALTH AND IS LINKED TO LOWERED FUTURE RISK OF HEART DISEASE, AT LEAST IN MEN, SUGGESTS RESEARCH PUBLISHED IN THE JOURNAL OF EPIDEMIOLOGY & COMMUNITY HEALTH.
CrossFit
PARTICIPANTS ARE 1.3 TIMES
MORE LIKELY TO BE INJURED (SHOULDER, LOWER BACK AND HIP INJURIES WERE MOST PROMINENT) THAN THOSE WHO FOLLOW A CONVENTIONAL WEIGHT TRAINING PROGRAM. *Study published in the Orthopaedic Journal of Sports Medicine.
GYM “EXERCISE IS KING. NUTRITION IS QUEEN. PUT THEM TOGETHER AND YOU’VE GOT A KINGDOM.”
LF
in this section NUTRITION
WORKOUT
SUPPLEMENTS
CROSSFIT
FEATURE
Carb cycling
Dumbbell workout..80
Vitamin packs
Sport vs fitness...96
Test your fitness
...74
...92
...112
GYM
CARB
MEAL PREP MUCH?
CYCLING
THE CARB COMPROMISE
LOW-CARB, HIGH-FAT DIETS AREN’T FOR EVERYONE. IN FACT, THERE IS STILL UNCERTAINTY ABOUT THESE DIETS’ LONG-TERM EFFECTS AND THE POTENTIAL IMPACT THAT CONSTANTLY TRAINING AT HIGH INTENSITIES IN A GLYCOGENDEPLETED STATE CAN HAVE ON THE BODY.
74 Dis-Chem Living Fit
20.7 GRAMS OF CARBS IN 100G OF SWEET POTATO
Yet more people these days are realising that insulin is a major cause of many health problems experienced today and that an overconsumption of all the processed carbohydrates and sugar that characterises the modern westernised diet has led to our current health predicament. That’s why people are looking for the middle ground; a dietary
compromise that offers the right balance of carbs, fats and protein to fuel their active lifestyles, improve their health and help them lose weight and body fat. For many, the answer is some form of carbohydrate manipulation technique. These approaches can help to improve your insulin response and sensitivity, without
the extreme restriction associated with low-carb eating.
Consider quality
Whatever approach you adopt, it is vital to stick with natural, whole food carbohydrate sources, whether you’re a physique competitor, an endurance athlete or just someone looking to transform your body. The closer your carbs are to their natural state the better they are for you. Most of these foods will consist of complex carbohydrates, a form which our bodies have been designed to digest and absorb efficiently to deliver a sustained energy release.
Timing your carb intake The next important element is nutrient timing. Where many people go wrong is thinking that a balanced diet means dishing up a portion of carbs, protein and healthy fats at every meal. The issue with this approach is that it continually spikes insulin, which may reduce insulin sensitivity over time and promote fat storage instead of fat loss. That’s why we need a more strategic approach to our carb consumption. Stated another way, if your daily carb requirement is 200g, there is no reason why you need to divide that up equally across your three or four daily meals. As carbs provide our most readily available source of energy – glucose – it makes sense to eat most, if not all, of our daily recommended intake before, during and/or directly after intense activity. Following this approach ensures a beneficial supply of circulating glucose in the bloodstream, which can be absorbed and used almost immediately by muscles for fuel, leaving little to be stored as fat.
Muscle-building benefits In addition, if you follow the correct guidelines you should deplete your glycogen stores during the activity. You’ll then need to replenish them when you’re finished. That’s why carbs are a good accompaniment to post-exercise protein and they also help to get the amino acids into muscle cells quicker thanks to the insulin response, which aids recovery and muscle growth.
Once you start to understand this basic process whereby carbs mainly serve as an energy source during intense training or to restore depleted glycogen reserves, you can start to
manipulate your carb intake to aid performance, while still helping to drive weight loss and fat loss. The tools at your disposal to achieve this are carb backloading and carb cycling.
try this
Carb backloading THIS CAN HELP BOOST YOUR INSULIN SENSITIVITY What is it? A NUTRIENT TIMING APPROACH THAT AIMS TO MANIPULATE THE POWER OF INSULIN IN THE FAT STORAGE PROCESS. John Kiefer, the creator of the carb backloading diet, believes that resistance training creates an environment in our bodies where we can take full advantage of the power of insulin to promote muscle growth without much, if any, of the drawbacks associated with fat and weight gain. Kiefer’s reasoning states that weight training drops blood sugar, damages muscles that crave nutrients and increases insulin sensitivity. Kiefer claims that if you desist from eating carbs in the morning, when we are naturally more insulin sensitive, and go without any carbs during the day to remain in a fat-burning state, you can train (preferably as heavy as possible) with weights in the evening and experience a second bout of heightened insulin sensitivity. And that’s when you eat your daily carb intake.
How to do it? Limit your daily recommended carb intake to the period immediately after exercise. This will aid recovery and replenish glycogen stores to fuel your next intense training session. Kiefer claims that because of the muscle damage and metabolic need to feed muscles, the insulin spiked from the carbohydrates eaten after training will shuttle most of the glucose into your muscle cells, not your fat cells. Moderating or limiting your carb intake at every other meal of the day will help to make you more fat efficient by improving your body’s ability to tap into stored body fat as a source of energy during activity, and also boosts insulin sensitivity. Who should use it? For healthy individuals with fat loss and/or weight loss goals, then carb backloading is a suitable carb manipulation tool. If you have a preexisting medical condition like diabetes, it will be best to first consult with a doctor or dietitian. In The Gym 75
GYM
“EATING IN THIS MANNER... WILL BOOST YOUR BODY’S FAT-BURNING CAPABILITIES, WHICH YOU CAN AMPLIFY WITH THE RIGHT TYPE OF TRAINING.”
try this
The real question is... What is carb cycling? CARB CYCLING INVOLVES STRUCTURING YOUR CARB INTAKE OVER A SET PERIOD – USUALLY A WEEK – ALTERNATING BETWEEN DAYS OF LOW, MODERATE AND HIGH CARB INTAKES. By eating in this manner, you manipulate muscle glycogen stores in a way that promotes fat metabolism on the low carb days, which should outnumber the high carb days, while still benefiting from the recovery and muscle-building properties of carbohydrates on moderate and high carb days. The net result is you’ll have lower glycogen levels for a few days following the carb reduction. This will boost your body’s fat burning capabilities, which you can amplify with the right type of training – HIIT cardio or full-body weight training circuits, for instance, or high volumes of steady state cardio, some of which should be done in a glycogen-depleted state. How to do it? A typical week on a carb cycling diet may include one high carb day or re-feed as it is commonly referred to, with four or more low carb days and one or two moderate carb 76 Dis-Chem Living Fit
days. The key is to drop your carb intake low enough on the lowcarb days to promote greater fat metabolism which, over time, will result in improved fat efficiency or adaptation. If you choose to follow this technique, a gradual reduction of 33-50% from what you currently eat is a good starting point. After a week or two, or when you see your body has stopped responding to the reduced carb intake, take any two days out of the week and drop your carb intake to between 50-75g per day. The ideal time to start is during a rest day. Adherents of this dietary protocol will generally schedule their high carb days to coincide with their most intense training sessions, when their energy requirements increase or when recovery demands are highest. Who should use it? Those who aren’t taken with the idea of following a lowcarb, high-fat diet 24/7 or find that carb backloading is still too restrictive for their active lifestyle. This is also an extremely popular dietary tool used by bikini and physique athletes to reduce body fat before a show.
CARB CYCLING guidelines:
IF YOU CHOOSE TO FOLLOW THIS TECHNIQUE, A GRADUAL REDUCTION OF 3350% FROM WHAT YOU CURRENTLY EAT IS A GOOD STARTING POINT The high carbohydrate days fill glycogen stores, boost your metabolism and limit muscle loss. The low carb days are the fat burning days, as they keep insulin levels low enough to allow for maximum fat metabolism while retaining muscle. Consume more carbs on the two days you perform your hardest workouts. On the remaining days of the week, consume a low-tomoderate carbohydrate diet depending on your training demands and goals. Your low-carb days should fall on rest days and on the day you perform fasted cardio. Adjust your calorie intake from healthy fats and proteins to meet your daily macronutrient requirements. Keep fat intake low on high carb days.
CARB CYCLING PLAN: Monday:
Tuesday:
Wednesday:
REST = LOW CARB DAY 25-75g of carbs = 100-300 calories from carb sources
HEAVY TRAINING DAY = HIGH CARB DAY 200-250g of carbs = 800-1000 calories from carb sources
EASY WORKOUT DAY = MODERATE CARB DAY 75-125g of carbs = 300-500 calories from carb sources
Thursday:
Friday:
Saturday:
REST = LOW CARB DAY 25-75g of carbs = 100-300 calories from carb sources
HARD WORKOUT = HIGH CARB DAY 200-250g of carbs = 800-1000 calories from carb sources
INTENSE BUT SHORT WORKOUT = MODERATE CARB DAY 75-125g of carbs = 300-500 calories from carb sources
Sunday: FASTED CARDIO = LOW CARB DAY 25-75g of carbs = 100-300 calories from carb sources
By using either one of these approaches, you can get the best of all worlds – the health benefits associated with improved insulin sensitivity, the aesthetic benefits of reduced body fat, sustained all-day energy and a burst of carb-derived energy when you need it most. LF
In The Gym 77
fuel your fitness
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An amino acid energy drink that contains L-carnitine and chromium; to increase energy, enhance mental focus, maximise performance and improve muscle recovery.
CARBS
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CALORIES
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PREBIOTIC
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VITAMINS & MINERALS
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WORKOUT
DO MORE WITH DUMBBELLS SWITCH ON YOUR GAINS BY COMPLETING THIS DUMBBELL CIRCUIT PHOTOS: JAMES PATRICK MODEL: PARKER COTE
80 Dis-Chem Living Fit
ARE YOU LOOKING FOR A QUICK AND CONVENIENT APPROACH TO GET IN A FULLBODY WORKOUT? TRY A HIGHINTENSITY DUMBBELL CIRCUIT. IT’S A HIGHLY EFFECTIVE AND EFFICIENT WAY TO TRAIN – YOU ONLY NEED ONE SET OF DUMBBELLS AND THERE IS NO REST BETWEEN STATIONS. IT ALSO INCORPORATES MULTIPLE COMPLEX COMPOUND MOVES, THE COMBINATION OF WHICH KEEPS YOUR HEART RATE ELEVATED TO BURN AS MANY CALORIES
FULL-BODY WORKOUT BENEFITS
A STUDY CONDUCTED BY RESEARCHERS FROM MCMASTER UNIVERSITY IN ONTARIO, CANADA AND PUBLISHED IN THE AMERICAN JOURNAL OF CLINICAL NUTRITION, FOUND THAT WHEN PARTICIPANTS REDUCED THEIR CALORIE INTAKE BY 40%, BUT SHIFTED THEIR MACRONUTRIENT RATIO TO 35% PROTEIN, 15% FAT AND 50% CARBS, THEY WERE ABLE TO SHED FAT AND ADD MUSCLE DURING FOUR WEEKS OF A SIX-DAY-A-WEEK HIGH-INTENSITY PROGRAM THAT CONSISTED OF FULLBODY WEIGHT TRAINING CIRCUITS, HIGH-INTENSITY INTERVALS OR A SERIES OF PLYOMETRIC EXERCISES.
AS POSSIBLE, WHILE ALSO DELIVERING CARDIOVASCULAR FITNESS, MUSCLEBUILDING AND STRENGTH BENEFITS. CIRCUITS ALSO OFFER OPPORTUNITIES TO STRUCTURE YOUR WORKOUTS IN DIFFERENT WAYS TO KEEP TRAINING INTERESTING. YOU CAN WORK ACCORDING TO VOLUME WITH A TARGET NUMBER OF REPS OR YOU CAN WORK BASED ON TIME INTERVALS. IN THIS FULL-BODY DUMBBELL CIRCUIT, WE’RE GOING TO COMBINE BOTH TO MIX THINGS UP.
THE BASICS:
PERFORM EACH REP AT A MODERATELY FAST TEMPO WITHOUT SACRIFICING FORM. DON’T REST BETWEEN CIRCUIT STATIONS. COMPLETE ALL THE STATIONS, TAKE A 60-SECOND RECOVERY BREAK AND THEN REPEAT ACCORDING TO THE WORKOUT STRUCTURE.
THE MOVES
THE WORKOUT
1. Dumbbell front squats 2. Lateral raises 3. Dumbbell upright rows 4. Standing overhead tricep extensions 5. Alternating bicep curls Finisher: Dumbbell walking lunges
CIRCUIT 1:
Reps for time – perform 15 reps of each exercise as quickly as possible without sacrificing form. Work out for 60 seconds at each station before moving to the next. CIRCUIT 2:
CIRCUIT 3: Reps for time – perform 20 reps of each
exercise as quickly as possible without sacrificing form – try to match your time from circuit #1. CIRCUIT 4: Work out for 90 seconds at each
station before moving to the next.
In The Gym 81
gym
A
MOVE 1
FORM TIP: KEEP YOUR ELBOWS POINTING FORWARD, YOUR BACK STRAIGHT AND YOUR KNEES POINTED IN THE SAME DIRECTION AS YOUR FEET.
B
DUMBBELL FRONT SQUATS
A. Stand holding dumbbells in both hands with a neutral grip. Position the dumbbells in front of your shoulders. B. Squat down by bending your knees and hinging your hips to drop your glutes back and down. Descend until your thighs are just past parallel to the floor. Extend your knees and hips to return to the upright position.
MOVE 2
LATERAL RAISES
FORM TIP: KEEP YOUR ELBOWS HIGHER THAN YOUR WRISTS TO MAINTAIN TENSION ON THE TARGETED PART OF THE SHOULDER. Lift your arms out to your sides until they are parallel to the floor. Maintain a slight bend in your elbows throughout the movement. Reverse the movement and repeat.
A 82 Dis-Chem Living Fit
B
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gym
FORM TIP: LEAD WITH YOUR ELBOWS AND KEEP THE DUMBBELLS CLOSE TO YOUR TORSO. KEEP YOUR CHEST HIGH.
MOVE 3
DUMBBELL UPRIGHT ROWS Hold the dumbbells with your palms facing towards you. With your feet positioned shoulder-width apart and a slight bend in the knees, pull the dumbbells up. Lift the dumbbells until they’re near your chin. Keep your elbows as high as possible throughout the entire movement. Slowly return the dumbbells back to the starting position and repeat for the required reps.
AB B 84 Dis-Chem Living Fit
STRENGTH TRAIN LIKE A PRO 1
Focus on breathing
2
Supplement for strength
Don’t hold your breath during lifts. General guidelines dictate that you breathe in during a lift’s eccentric (lengthening) phase and breathe out during the concentric (contraction) phase, which is often the most difficult part of the exercise. Breathing in this manner during exercise is crucial to deliver oxygen to working muscles. It also creates greater trunk stability during the toughest part of the lift, as breathing out engages your respiratory muscles. A powerful exhalation can also help you generate more force during heavy lifts. As your breathing improves, so will your performance.
Fuel optimum strength levels with supplements that give your body the nutritional boost it needs to perform. Creatine is commonly used by strength athletes for its proven ability to increase ATP production, which provides the energy needed for explosive lifts. In addition, protein supplements, citrulline malate, amino acids (BCAAs and EAAs) and ZMA are highly recommended for anyone serious about making strength gains and taking their performance in the gym to the next level.
STRENGTH TRAIN LIKE A PRO
3
Incorporate training aids
You can use various training aids during a lifting session to support your lifting efforts and decrease injury risk. A popular aid is a kidney belt, which supports the lower back and keeps the core tight under massive loads. Wrist and knee wraps and knee and elbow sleeves are worth considering if these are problematic
MOVE 4
areas. The correct training shoes are also essential. Strength athletes benefit from more stability and greater power generation when their feet are flat and close to the ground. While training barefoot may seem extreme, there are specialised zero-drop (flat) athletic shoes available from manufacturers like Vibram Fivefingers or Altra, otherwise a pair of Vans or Converse offer a solid and flat base.
STANDING OVERHEAD TRICEP EXTENSIONS
FORM TIP: MAINTAIN A FIXED ELBOW POSITION DURING THE EXTENSION. A Lift both dumbbells overhead – your palms should face each other in the fully extended position. B Flex your elbows to lower the dumbbells down behind your head. Extend them back up to complete one rep.
A
B
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A
B
MOVE 5
ALTERNATING BICEP CURLS
FORM TIP: KEEP YOUR ELBOWS TUCKED IN TO YOUR SIDES DURING THE CURL. With your arms extended at your sides and palms facing in, curl one dumbbell up towards your chest, rotating your forearm until it is vertical. Reverse the movement to slowly lower the dumbbell. Alternate arms.
STRENGTH TRAIN LIKE A PRO Warm up and cool down to improve performance and recovery
4
WARM-UP: INCREASES BLOOD FLOW AND CORE BODY TEMPERATURE, WHICH PREPARES THE BODY FOR THE PHYSICAL EXERTION. 86 Dis-Chem Living Fit
Avoid injury by warming up muscles and joints prior to strength training. For lower-body workouts, 10 minutes of cardio on the bike is highly beneficial. This activity increases blood flow and core body temperature, which prepares the body for the physical exertion to follow. Combine this with mobility and dynamic stretching to
activate the neuromuscular system for better lifts and reduced injury risk. A great warm-up option for upper body exercises is to take a medicine ball and press it against a wall. With your arm straightened and pressure applied, write out the letters of the alphabet. This warms up the rotator cuffs and the wrists. Foam rolling after a workout can boost your recovery rate by aiding lymph and exercise metabolite drainage and keeping tissues supple.
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FINISHER DUMBBELL WALKING LUNGES A Hold the dumbbells at your sides
as you take a big step forward with one leg. Land on your heel and then your forefoot. B Lower your body by flexing the knee and hip of your leading leg, until the knee of your rear leg almost makes contact with the floor. Extend the knee and hip of your leading leg and push off the floor with your trailing leg to stand back up. Continue the movement in a fluid motion by swinging the trailing leg through to perform a forward lunge with it. Continue by alternating legs with each lunge.
A
STRENGTH TRAIN LIKE A PRO
Rest to recover
The journey of a thousand miles begins with one lunge
B
Your rest periods between sets should be long enough to promote full recovery when training for strength. Your primary energy system needed for super-heavy lifts is the ATPPhosphocreatine system (ATP-PC) – that’s why we recommend a creatine supplement in point #4. It takes at least three minutes to fully recover (convert ADP back into usable ATP) after a heavy set. The general guideline for rest between powerlifting, one rep max or strength sets is therefore 3-5 minutes. This will allow you to perform the next set with max effort. LF
5
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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NEXT LEVEL DEADLIFTS Deadlifts burn serious calories and
forge immense strength.
T
he deadlift is an amazing compound exercise that targets almost the entire body, with a focus on the major muscles around the hips which are important for sporting performance and a better body. Why you should deadlift This compound movement works major muscles including the
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lower and middle back, glutes, thighs and calves, with numerous stabiliser muscles in the core engaged as well. By incorporating more muscles in each rep, this compound exercise delivers better results with every rep, while also improving functional movement patterns. Deadlifts also burn serious calories and forge immense strength.
Deadlift like a boss
The ability to grip and rip a loaded bar from the ground starts with a solid foundation and proper form. These are the important phases.
THE SET-UP Stand over the barbell with your feet positioned directly under the bar, slightly narrower than shoulder-width apart. Bend your knees, push back with your hips and drop your glutes down to the floor. Grab the bar with an overhand or mixed grip, with your arms positioned either side of your torso.
Form check Form check
CHECK YOUR FORM
Maintain a neutral spine for safe and effective deadlifting. A rounded (forward) or hyperextended (arched) back can place immense stress on the lumbar spine, which increases injury risk. Maintain a neutral spine throughout the lift by pulling your shoulder blades back, keeping your head and neck in a neutral position with your gaze cast forward, and your torso in an upright position with your core braced.
Get a grip
Want to pull more weight? Try using a mixed grip. It generally lets you handle more load. Another great way to improve your deadlift grip strength is to perform static holds at the top of the movement. To do this, stand holding the barbell for about 5-10 seconds after you’ve finished your last rep in each set. LF
Lift your chest as you pull upwards and keep your head in line with your shoulders.
Form check Maintain control of the bar, but don’t overemphasise the eccentric (or lowering) phase.
Form check
Hinge at the hips and bend the knees to drop your glutes back and down to lower the bar back down to the ground.
Keep your back straight, chin up and head still to avoid serious injury.
Form check
Maintain momentum with a smooth, continuous pulling motion from the bottom to the top.
Form check
Do not jerk the weight up at the top and don’t lean back.
Bonus tip:
Stand up by extending your hips and knees
Form check
Keep the bar close to the shins as you drive your knees and hips upwards. Your shins should be as close to vertical as your genetics (your lower leg length and your height) and your mobility (ankle, knee and hip mobility are all factors) allow.
Form check Do not tilt your pelvis as you drop down into the deep squat position.
Form check
Roll the bar over your knees and thighs until your legs are straight.
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VITAMINS Intense weight lifting requires immense energy.
SPORTS VITAMINS: SMALL SUPPLEMENTS THAT PACK A
BIG PUNCH
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While we generally pay careful attention to meeting those energy demands through our macronutrient intake – the carbs, proteins and fats on our plate or in our shaker bottle – what many gym-goers fail to consider is the body’s micronutrient requirements. This nutritional aspect is vitally important because our bodies need ample vitamins and minerals to drive many of the biological processes required for efficient energy production, not to mention muscle growth and optimal overall health.
IMPORTANT BIOLOGICAL PLAYERS
Certain vitamins play crucial roles in turning food into energy through various metabolic pathways. For example, B vitamins help to metabolise the energy contained in carbohydrates.
ACTIVE INDIVIDUALS, ESPECIALLY SERIOUS WEIGHT LIFTERS AND ATHLETES, REQUIRE VITAMIN AND MINERAL INTAKES THAT EXCEED BASELINE RECOMMENDED DAILY ALLOWANCES (RDAS),
Other important micronutrients like iron help to produce the oxygen-carrying proteins that circulate in our bloodstream and deliver vital oxygen to muscle cells, while adequate calcium is required to maintain bone health.
foods offer an abundant source of vitamins and minerals in their natural state.
VITAMINS AND MINERALS ALSO ENSURE PROPER IMMUNE SYSTEM FUNCTION AND FLUID BALANCE, WHICH ARE IMPORTANT FOR OPTIMAL RECOVERY.
More importantly, certain vitamins help to create the hormones that drive the muscle repair and growth process, while others – known as antioxidants – protect our bodies against the excess oxidative stress and free radical damage that accompanies hard training.
HIGH DEMANDS
Due to their many roles in energy production and recovery, when we train intensely over prolonged periods we increase our micronutrient demands and turnover rate. In these instances, we can quickly deplete micronutrients. This means that active individuals, especially serious weight lifters and athletes, require vitamin and mineral intakes that exceed baseline
recommended daily allowances (RDAs), which are more aligned to health guidelines for the average population aimed at preventing deficiency-related diseases. Furthermore, RDAs do not take individual circumstances into consideration, nor do they consider what is optimal for you based on your lifestyle, activity levels and environment. The first step in meeting these elevated requirements is a healthful and balanced diet rich in natural whole foods and plenty of raw fruits and vegetables. These
COMPROMISED STATUS
AN OPTIMAL VITAMIN INTAKE HELPS TO: ENHANCE PHYSICAL AND MENTAL PERFORMANCE. PROMOTE ROBUST IMMUNITY. CREATE VIBRANT HEALTH. PROMOTE EMOTIONAL WELLBEING. IMPROVE SLEEP QUALITY.
However, there are numerous factors that affect the nutritional status of the fresh fruit and vegetables available in the aisles of our big food retail stores and even greengrocers. A 2015 research paper co-authored by University of California-Berkeley professor Ronald Amundson and published in the journal Science, suggests that commercial farming practises deplete Earth’s soil resources faster than the nutrients can be replenished and is “throwing the soil’s nutrient cycle out of balance.” In The Gym 93
gym This means we generally get fewer nutrients from natural food than we did 50 years ago. For instance, a study by University of Texas at Austin researchers compared nutritional data from 1950 and 1999 for 43 different vegetables and fruits. The study, published in 2004 in the
Journal of the American College of Nutrition, found “reliable declines” in the amount of protein, calcium, phosphorus, iron, riboflavin and vitamin C over the 49-year period. Modern life also exposes us to more pollutants
and stress, which depletes vital micronutrients, while certain medicines can deplete additional nutrients within the body. Add to the mix the impact of processed foods, smoking, alcohol and polluted water and air and you further compound the problem.
PLUGGING NUTRITIONAL GAPS AS SUCH, THERE EXISTS A NEED FOR QUALITY NUTRITIONAL SUPPORT. Without supplemental sources, it can become very difficult for serious athletes and gym-goers to meet their micronutrient requirements from a whole food diet alone. And that’s where highpotency multivitamin and mineral packs can play a role. Supplementing daily with a well-formulated product provides a broad spectrum of essential vitamins and minerals, along with additional antioxidants, often in excess of traditional RDAs to optimise your micronutrient status. When combined with a balanced and healthful diet, these products help to plug any potential nutritional gaps and prevent the deficiencies that can result from limited dietary variety, increased vitamin depletion from exercise or reduced calorie intakes while dieting, or the impact of environmental factors such as stress, pollution and chemicals. 94 Dis-Chem Living Fit
Covering your bases
The specific vitamins and minerals that are vital to active individuals include B vitamins, vitamins C, D and E, calcium, zinc, magnesium, iron, beta-carotene and selenium.
You can boost your intake of these individual vitamins and minerals with a variety of standalone products, or cover all your bases with an intelligently-formulated multivitamin pack from a reputable supplement manufacturer for ease-ofuse and convenience.
Ultimately, there are not too many things more detrimental to your health, recovery, metabolism, performance and ability to build lean muscle than a suboptimal micronutrient status. So don’t compromise your efforts by falling short of the mark. Multivitamins should be a key cosideration in any comprehensive supplement plan and should never be overlooked. LF
When combined with a balanced and healthful diet, these products help to plug any potential nutritional gaps
LF RECOMMENDS
Optimum Nutrition Opti-Men/Opti-Women
NPL Vita Pack
USN Super Multi-V
Universal Nutrition Animal Pak
PharmaFreak Vita Freak Packs
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WHAT’S YOUR CROSSFIT FLAVOUR?
By Julian Reichman-Israelsohn
T
HE CROSSFIT MOST PEOPLE SEE – AT LEAST THOSE WHO DON’T ALREADY TRAIN AT A BOX – IS THE COMPETITIVE VERSION WE SEE ON SOCIAL MEDIA FEEDS AND TV COVERAGE FROM THE REEBOK CROSSFIT GAMES. THIS YEAR THE ICONIC GLOBAL SHOWPIECE WILL TAKE PLACE IN MADISON, WISCONSIN FROM 29 JULY TO 2 AUGUST. But don’t let these visuals shape your perceptions and opinion about CrossFit. The types of physiques and the intensity of competition you witness is representative of CrossFit the sport, not CrossFit the popular fitness regimen.
ELITE-LEVEL CROSSFIT
But isn’t CrossFit just CrossFit? Well, no! The CrossFit Games is the pinnacle of the sport, where the fittest athletes on earth compete against each other, enduring the hardest programming possible. It’s certainly not for everyone. The “Sport of Fitness” began in 2007 when CrossFit HQ launched the CrossFit Games. There were 70 96 Dis-Chem Living Fit
athletes at the inaugural Games with total prize money of just $500. The CrossFit Games have grown exponentially since then. In 2011, Reebok signed a 10-year deal to become the title sponsor, which included a prize purse of $1,000,000. That was the year that CrossFit really started making waves, with 35,000 athletes worldwide entering the Open qualifiers. This annual event gives anyone the opportunity to go head-tohead in various workouts and benchmark themselves against other top athletes from around the world. While the qualifying criteria and regional structures have evolved over the years, the Games’ allure for serious amateur and elite athletes alike has never faded. It all starts with the Open, where hundreds of thousands of athletes compete for a spot at the Games in CrossFit’s largest all-inclusive event. To give an indication of its size and popularity, a staggering 358,646 athletes from around the world – 204,853 males and 153,793 females – signed up before the start of the 2019 Open. The top 200 age group athletes worldwide in each age division qualify to compete in the Age
In 2011, Reebok signed a 10-year deal to become the title sponsor, which included a prize purse of $1,000,000. That was the year that CrossFit really started making waves, with 35,000 athletes worldwide entering the Open qualifiers.
Group Online Qualifier, which takes place this year in March. The top 10 in each division then qualify for the CrossFit Games. Athletes can now also compete at Sanctionals™, which are independently-owned and operated fitness competitions within the global CrossFit affiliate community, to secure a spot at the Games. These athletes train intensely to meet the extreme physical competition requirements. Many even employ the services of sportspecific coaches to improve their weaknesses and enhance their strengths. The coaches most commonly used outside of the box environment focus on Olympic weightlifting, gymnastics, running and/or rowing. Nutritional experts and sports psychologists are also increasingly employed as these are also key elements to success. Competitive CrossFit athletes will usually spend many years preparing to reach the highest level, mainly because the sport is so inclusive,
which requires proficiency in many different skill-sets and disciplines. Elite athletes usually train between two and five times a day to prepare the body for the gruelling demands placed on it during the Games, where athletes are required to perform numerous workouts each day for up to five consecutive days.
CROSSFIT FOR FUN & FITNESS
Of course, there are still many more people who don’t hold any ambitions of competing at the highest level. These are the people who want to benefit from improved movement patterns and functional fitness, which has helped to grow CrossFit as an effective form of exercise. CrossFit for fitness focuses on general physical preparedness, which is about being ready for anything at any time. This can also extend to building the confidence to tackle any physical challenge. Training at a CrossFit box can also help people lose weight, improve their fitness and
strength levels, become healthier and improve athletic performance, if done correctly. A normal CrossFitter may only train two to five times a week in contrast to the elites. These routines may be divided into strength, skills, technique, mobility and flexibility based on the head coach’s programming approach. And to cater for broader needs within the average sedentary population and among athletes, CrossFit classes have also become fit-for-purpose, with specific classes for fitness and for competitive CrossFitters. There are also boxes that choose to focus exclusively on the general population as the coaches aren’t able to meet the high standards required by CrossFit athletes. As such, when choosing a box, make sure the head coach has the qualifications, experience and track record to deliver on your goals, whether they’re improved health and fitness, or making it to the highest level of CrossFit competition. LF In The Gym 97
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MONIQUE’S NPL STACK:
L-Carnitine Liquid My pre-workout boost.
BCAAs To fuel my workouts.
“Authenticity and relatability
Platinum Whey In my smoothies, on the go or as part of a recipe.
are two aspects of the social media game that I pride myself on”
MONIQUE LOPES THE FITNESS GURU IS IN...
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Glutamine and Night Time Burn Capsules My bedtime essentials that help me recover and rest peacefully.
Amino Burn Only for the days when I need an energy boost.
The force behind MoniqueFit What do you get when you mix an unrivalled zest for life, endless ambition and a dash of goofiness? The fun, fit and fierce MoniqueFit brand. This online fitfluencer and fitness guru is definitely someone to follow (if you aren’t already). As a kid with a natural inclination towards fitness, Monique Lopes remembers having tons of fun in front of the telly, jumping around to interactive fitness videos. Always keen to take on new challenges, Monique started practising karate at the age of six and ultimately achieved her South African colours. She then turned her focus to the competitive bodybuilding stage.
How did your journey to the competitive stage begin?
I had no idea that the competitive stage even existed before 2015. A personal trainer suggested that I step on stage, so I did some research, found a coach and within two months I had entered and won my first show. I was blown away with finally finding people who were as fitness-focused as I was. I fell in love with the sport and haven’t looked back.
What challenges have you overcome during your fitness journey?
Time management. I realised from the outset that my fitness goals are my responsibility to achieve, but I also have to make time for my clients, social commitments and, most importantly, my family. I often don’t have enough time for it all and I’ve had to make many sacrifices along the way.
How did you master your time management?
I eventually learnt that there is nothing wrong with taking a step back, taking a breather or asking for some help every once in a while. We all have days when we feel like we can do it all and more, but there will always be days when even breathing feels like an impossible task. I’ve learnt to take each day as it comes and to take the time to do my best in every situation.
How do you keep your health and fitness knowledge on point?
I love reading scientific articles, purchasing books regarding nutrition, exercise and holistic health and I love challenging my coach by constantly asking questions and doing my own research. I’m also a health coach, so it’s my responsibility to keep up to date with the ever-changing industry. Knowledge is power and I love learning! In The Gym 99
gym Food for thought
A bit of a fit chef, Monique enjoys exploring different food combinations and putting together meals that are delicious, yet equally nutritious.
“I love eating fresh, wholesome foods and getting creative with salads”, she boasts. Monique’s
typical protein sources are egg whites, chicken, salmon and ostrich.
What does ‘balance’ mean to you?
Excelling in my fitness career but also being able to share beautiful life moments with my family and close friends. At present, I tend to allow my work to steal most of my attention. When prepping for a show, I find it difficult to break out of my own bubble because I get so focused on achieving my goals, but I’m working on this. Work, family, friends and competing at the highest level all contribute to my happiness, which is why I’m determined to find the “perfect” combination.
Monique’s weekly training split MONDAY Hamstrings and glutes TUESDAY Shoulders and arms WEDNESDAY HIIT cardio and abs THURSDAY Back and arms FRIDAY Full body or legs SATURDAY Full body metcon SUNDAY Full body, legs or cardio 100 Dis-Chem Living Fit
Monique’s take on social media
“Authenticity and relatability are two aspects of the social media game that I pride myself on,” says Monique. Her general persona aims to bring happiness to others by motivating them and helping her followers see the beauty in choosing to live a fit, healthy lifestyle.
“I’m always myself on social media. I love being happy, goofy, silly and sharing my own life experiences.”
When it comes to endorsements and sponsorships, she has a strict policy of staying true to herself by only collaborating with brands that align with her values, and she only promotes products that she genuinely uses and enjoys. Monique loves Instagram and says that it has helped her connect authentically with people from all walks of life, who can share her daily experiences and benefit from the fitness and health tips she’s picked up over the years. LF
QUICK FACTS: Favourite music to train to? Anything upbeat, old school and something you can sing to. Favourite exercise? Burpees and sumo squats... Can I choose both? Favourite cheat meal? Sushi or a massive bowl of popcorn with Smarties – yum! What do you do to relax? Taking walks outside, visiting the beach as often as I can and spending time with my mom. I really value alone quiet time, where I just listen to really calming music with lots of scented candles around me. What’s your toughest workout? High-intensity, full-body metcon-style workouts that take your breath away!
IMONIQUE.FIT
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SMASH THAT 1 REP MAX W
hat better time to beat your best than at the start of a new year? A onerep max (1RM) is the ultimate measure of strength. As the name implies, it’s the maximum weight a person can lift for one repetition. A 1RM is usually determined using compound exercises that target larger muscle groups, such as the squat, bench press or deadlift. Calculating your 1RM is a great way to measure progress in strength and power development and to ensure that performance gains continue on an upward trajectory.
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THE 1RM GUIDELINE
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When attempting a 1RM test, closely adhere to these guidelines to reduce injury risk and get the most from your test: 1 Ensure that you warm up thoroughly before attempting your 1RM. Do 3-4 sets of the same lift with lighter weights and higher repetitions. 2 Pre-load the muscle group you plan to test during your 1RM attempt. The first set should be performed at 30-40% of your maximum to increase your ability to lift heavier. 3 Include a good pre-workout. Stimulant-based pre-workouts that contain caffeine have been found to enhance focus, energy and strength. Creatine also increases ATP stores in the muscle, providing more energy, and is greatly beneficial when performing heavy lifts. Try SSN N.O. Rage Next Gen and new Creatine HMB Pump, two potent pre-workouts, both with a high caffeine content. 4 Call a friend. Find yourself a good spotter to ensure that you can safely push past your limits to lift the heaviest weight possible.
Raw Muscle Gainer:
Devon
Build a bigger 1RM
Regularly attempting a 1RM is not advised, though, as this may increase your injury risk. There are, however, other methods to continuously improve or better your maximum, while promoting strength and muscle mass. The main elements in this regard include regular training sessions aimed at building power and strength, which would usually incorporate training plans that include lower reps and multiple sets at a challenging weight. Nutritional support to aid muscle growth, recovery and greater power and energy production is also essential. The SSN Lean Gains Stack is ideal. It includes:
SSN’s new Raw Muscle Gainer is a convenient, delicious vegan shake. Each serving contains 31g of plant-based protein derived from pea and rice, as well as 63g of low GI carbohydrates from oats, rice and potato. This low-sugar, soy-free, dairy-free formulation is the ideal on-the-go meal replacement. It is also an excellent post-workout shake that restores depleted glycogen levels and promotes muscle gains.
Creatine HMB Pump:
A highly concentrated, maximum strength pre-workout formulated to optimise stamina, performance, musclepumps and energy levels during intense workouts. Each serving contains a 6,000mg blend of creatine monohydrate, nitrate and HCl for enhanced strength and stamina, as well as 1,000mg HMB to boost muscle growth and recovery. In addition, 250mg of caffeine per serving boosts energy levels, focus and gives you the motivation you need to surpass your expectations.
Ripped HD Hardcore:
The first adaptogen thermogenic fat burner in SA, with SensorilÂŽ Ashwagandha extract, which promotes hormonal and stress balance, boosts cognitive function and assists in the reduction of fat storage. Ripped HD Hardcore is enhanced with Grains of Paradise and Coleus Forskohlii, which have been found to enhance thermogenesis. LF
Pro tip: Deadlifting with Devon Henson When deadlifting, make sure to keep the bar close to the body, your feet shoulder-width apart and your shoulders retracted with your shoulder blades tucked downwards. Keep your spine, neck and head in a neutral position to reduce injury risk. In The Gym 105
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5 WAYS TO
NAIL YOUR GOALS “Focus on the goal, not the obstacle.”
TRANSFORM YOUR GOAL FROM BORING TO BOLD
1
“One of the most common reasons why people fail to achieve their goals is because they set themselves boring, lacklustre goals like ‘I want to exercise more’,” explains life coach Jacqui O’Bree. Although this goal may have motivated you for half of January, setting a plain, run-of-the-mill goal won’t inspire you and won’t provide the fuel you need to keep going as the year progresses. FIX IT BY: “To boost your motivation, make sure your goal is both bold and inspiring. Set a goal that motivates you to do
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whatever it takes to achieve it.” According to Jacqui, you can transform your goal from boring to bold by finding another way to achieve the same outcome. For example, if your goal is to visit the gym more often, take it to the next level and set a goal to step on the competitive physique stage or compete in a CrossFit competition or obstacle course race. “These goals will push you to exercise regularly and ensure that you can complete the task. And once you have, the achievement will boost your confidence and serve as constant inspiration every time you imagine the positive outcome.”
2
“If you fail to plan, you are planning to fail!”
GET A GAME PLAN “Start by finding your ‘why’. If it’s big enough, the how becomes easy,” says Jacqui. Start your plan by writing down why you want to achieve your goal, how you would feel when you achieve it and how it would positively impact your life. “Keep this note close to you at all times. Put it on the wall in your bedroom, on the fridge and your desktop at work. Constantly remind yourself why you want this.” Next, plot your plan. As Benjamin Franklin famously said, if you fail to plan, you are planning to fail! “If you want to succeed you need to plan to succeed, and everything that you do has to prepare you for success,” elaborates life coach Laetitia Dee. She believes that one of the biggest reasons why people fail at their plan is because they don’t prepare properly. WHY IT’S IMPORTANT: “If you fail to prepare your food for the week, you will need to apply a lot more willpower and self-control to stay away from fast food and convenience snack options. Planning and preparation takes the think-work out of the equation, because if your meals are packed and ready to go the chances that you’ll be tempted to eat something else are reduced. So do yourself a favour and get into a routine of planning and preparing to succeed.” Confusion can also cloud your motivation, adds Jacqui. “Your goal needs to be SMART – specific, measurable, attainable, relevant and time-based; and it needs to be supported by a clear plan on how to achieve it.”
Establish your SMART goals: Specific: Your goals must be specific to your needs and desires. Measurable: Set your goals so that you can measure them with health assessments, body composition measurements, scaleweight measurements, photographs, fitness levels and strength. Attainable: Establish realistic goals based on educated choices. Do your research and speak to a professional. Create a goal or goals that are attainable. Relevant: The goals should reflect what you want and where your interest lies. Time-bound: Set a deadline. There is no better way to defeat procrastination than by having a deadline that is set in stone. Set smaller incremental goals, as well as your overall goal. Achieving these smaller day-by-day goals will go a long way to a positive mindset and sense of achievement. Be precise.
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FIND A BALANCED APPROACH
3
One of the biggest mistakes we make in trying to achieve our goals is going to extremes, states Laetitia, be it a diet or training program.
“To maintain an overly restrictive diet requires a great deal of self-control, but willpower can fade over time due to overuse. This also explains why we succeed in following a very AS SOON strict diet or intense training AS YOU plan for a few weeks, but as STOP OR soon as we stop or give up GIVE UP we rebound in the opposite DIETING direction, either gaining all YOU the weight we lost and then REBOUND some, or lack the motivation IN THE and drive to even get off the OPPOSITE couch.” DIRECTION? The result is usually an approach that swings wildly from one end of the spectrum to the other. “This swaying between polar opposites negatively affects our body, mind and general health and wellbeing,” adds Laetitia.
is this you?
FIX IT BY: Choosing a more balanced approach. While you might lose the weight at a slower rate or take a few extra weeks to achieve your goals, at least you will succeed. “The other benefit is that it will be easier to maintain those gains because you will never reach a point where your willpower is completely depleted,” continues Laetitia.
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“There are many ways to make excuses. But there’s only one way to get results.”
4
BE ACCOUNTABLE TO SOMEONE ELSE It’s easy to just blow off a workout, especially when no one is expecting you to pitch. But when there is someone waiting for you and counting on you, like a training partner or personal trainer, they keep you accountable. Working out with a partner also makes your training sessions more enjoyable as it adds a social element, and there’s someone else battling through the tough workout alongside you. That’s why it’s always a good idea to join a group or have a workout partner, so why not sign up for that group session or buddy up with a friend? WHY NOT TRY THIS:
Hiring a personal trainer is also a great motivational tool that promotes adherence to a plan. While trainers are a great source of support and expert advice, which will get you to your goals sooner, investing the money by paying for a few non-refundable sessions also serves as a powerful financial commitment device. Missing a session means you lose that money without gaining any benefit, which is often a powerful incentive for many people to keep their scheduled appointment.
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5
SURROUND YOURSELF WITH INSPIRATION
It’s challenging to stay on track, especially with all the negativity in the world which can easily set us off course. “Counteract negativity by surrounding yourself with positivity and inspiration,” suggests Jacqui. While it’s important to get constructive and objective advice, just make sure you are not constantly surrounded by negative people.
“Even if you are the happiest person alive, their bad attitudes will eventually darken your day and dampen your motivation. Combat their negativity by adding a positive spin or remove yourself from the situation.” TURN THAT FROWN UPSIDE DOWN: She suggests that you create a positive environment both at home and at work by placing inspirational quotes and uplifting pictures around you. This form of visualisation can be a powerful tool as it gets you into the right frame of mind and aligns your thoughts. A vision board, for example, will help you visualise what you’ll look and feel like once you have reached your goal, which will motivate you to get to work. A motivational board can include images of athletes or models who inspire you to reach your goals. Watching motivational or inspirational videos online can also help to get you going when motivation levels are low. Just keep in mind that while some people are more receptive to visual cues, others may respond better to auditory, kinaesthetic or sensory stimuli. If you’re an auditory person, then listen to music or podcasts that inspire you when the going gets tough. If you’re a kinaesthetic person, select exercises that you enjoy simply for the sake of the movement you experience. If you’re a sensory person, then go for a massage when you’re not feeling 100%. LF
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“You can’t complain about the results you didn’t get, with the work you didn’t do.”
gym
PERFORMING A FITNESS TEST IS IMPORTANT BECAUSE IT INDICATES YOUR CURRENT FITNESS LEVEL AND STRENGTH TO ACCURATELY PLAN YOUR TRAINING. IT ALSO ENABLES YOU TO TRACK AND MEASURE YOUR PROGRESS OVER TIME BY RETESTING YOURSELF PERIODICALLY. Thankfully you don’t need to perform complex, expensive or extravagant fitness tests under the supervision of a personal trainer to benchmark your fitness, you can do it yourself. These basic tests – which you can do at home or in the gym – will provide valuable insights into your current fitness levels to take your training to the next level.
FITNESS TESTING #2020 GOALS
HOW TO BENCHMARK YOUR FITNESS
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IF YOU’RE NOT ASSESSING, THEN YOU’RE JUST GUESSING. That’s why
every fitness journey should start with benchmarking your current fitness.
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CARDIOVASCULAR FITNESS You don’t need to be hooked up to fancy machines while on a treadmill to determine your fitness levels. A simple fitness test could be a 1km time trial on a track or treadmill for instance – the fitter you get the faster you’ll be able to run it. The same applies to swimming or cycling. There are also other, more formalised, tests that can measure other fitness variables like your VO2max. These include: 1. Beep (or bleep) test 2. Step test 3. Sprint repeatability test
BEEP TEST What it measures: General fitness or VO2max when measurements are applied to the appropriate table (a simple online search will reveal suitable options). How to do it: Place two cones 20m apart. Download a beep test app for your smartphone. Start running between cones when instructed to do so. The time between beeps will get shorter as you progress, so your speed between cones will need to increase to keep pace. You will ascend a level every minute. The test ends when you miss two consecutive beeps. Ideal result: Level 8-10 is considered average. Above level 12 is considered excellent.
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How to measure it:
STEP TEST What it measures: General fitness How to do it: Place a 30.5cm high box or step in front of you. Step on and off the box for three minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle. After three minutes stand still and measure your heart rate.
Ideal result: 107-118 bpm for women, 95-106 bpm for men aged between 26-35 is average. Less than 91 and 83 bpm respectively is considered excellent.
FLEXIBILITY TESTS
How to measure it:
Tight, inflexible muscles can increase your injury risk and compromise movement efficiency in the gym. A flexibility test will highlight any potential tight areas that may require additional focus, possibly before you start a training program and as you progress.
SIT AND REACH TEST What it measures: General static flexibility of your hamstrings, hips and lower back. How to do it: Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 38cm mark. Place the soles of your feet over the mark on the yardstick. Anchor your knees to the ground as you reach forward as far as you can. Hold the position for two seconds. Note the distance you reached. Repeat the test two more times and take the average of the measurements as your result.
Don’t limit your challenges, challenge your limits. - Jerry Dunn
Ideal result: +1-10cm is average, while 30cm+ is considered excellent.
BALANCE TEST What it measures: Static balance. How to do it: Stand on one leg and balance for as long as possible. Make sure you test both legs. Ideal result: 40-60 seconds is considered average. 2 min+ is considered excellent.
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BALANCE TESTS DYNAMIC BALANCE TEST MULTIDIRECTIONAL REACHES What it measures: Dynamic balance. How to do it: Start by standing on one foot for 1-2 seconds. Extend your nonweight-bearing leg forward and hold that position for 1-2 seconds, then extend your leg sideways and hold it again for another 1-2 seconds. Extend your leg backwards as you bend over and hold again for 1-2 seconds. To end off, flex your knee at 90 degrees and hold that pose for 1-2 seconds. Repeat on the other leg and record your times.
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How to measure it:
STRENGTH TESTS
How to measure it:
One-minute strength tests are a great way to benchmark your current strength levels and track progress periodically, ideally every 4-6 weeks. A one-minute test can be applied to just about any exercise and measures the strength endurance of that specific muscle group. The most common tests are: 1. The one-minute push-up test 2. The one-minute squat test 3. The one-minute sit-up test
ONE-MINUTE PUSH-UP TEST What it measures: Upper body strength endurance. How to do it: Get into the fully extended push-up position and perform as many push-ups as you can in 60 seconds. Ideal result: 20-29 push-ups in 60 seconds is considered average. More than 40 is excellent.
ONE-MINUTE SQUAT TEST What it measures: Leg strength endurance. How to do it: Get into a squat position and perform as many bodyweight squats as possible in one minute. Ideal result: 20-29 squats in 60 seconds is considered average. More than 40 is excellent.
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STRENGTH TESTS ONE MINUTE SIT-UP TEST What it measures: Abdominal strength endurance. How to do it: Lay on a mat with your knees bent and your feet flat on the floor. Extend your arms upward to avoid using them to pull your head forward. Sit up and extend your hands over your knees, then return back to the floor and continue to perform as many sit-ups as possible in 60 seconds. Note: Do not pull through your hip flexors. Make sure you use your abdominals to flex your trunk. Ideal result: 25-28 is average. 39+ is excellent.
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How to measure it:
STRENGTH TESTS
How to measure it:
TWO HOP TEST What it measures: Horizontal and vertical leg power, along with balance and coordination.
VERTICAL JUMP TEST What it measures: Explosive leg power.
How to do it: Stand behind a line with your feet shoulder-width apart. Perform two consecutive double-leg hops, jumping as far forward as possible. Use an arm swing to gain as much distance as possible. Measure the total distance covered from the start line to the back of your heels. LF
How to do it: Stand sideon to a wall and reach up as high as you can with the hand closest to the wall. Mark the highest point you can reach as your standing reach height measurement. Move away from the wall slightly, then jump up as high as possible using both arms and legs to drive your body upwards. Touch the wall at the highest point of the jump and mark that point as your maximum jump height. Measure the distance between the standing reach height and the maximum jump height to get your result. Ideal result: 31-40cm is average. 60cm+ is excellent. In The Gym 119
Q&A
SWING IT, BRU!
ASK THE PROS
THIS IMPOSES A DIFFERENT TYPE OF RESISTANCE ON THE BODY COMPARED TO A DUMBBELL.
Should I consider including kettlebells in my workouts? Isn’t it the same as a dumbbell? Sifiso via Facebook
I
f you’re looking to get more from every rep, then the answer to your question is an emphatic ‘yes’, whether you’re trying to achieve overall fitness, develop better strength or get a full-body workout in less time than your traditional gym sessions. Kettlebells are also a great way to increase your daily energy expenditure. Research funded by the American Council on Exercise and conducted at the University of Wisconsin determined that a 20-minute kettlebell workout burns an average of 272 calories – that’s 816 per hour. Another study produced even more astonishing figures when researchers determined that training with kettlebells burnt up to 20.2 calories per minute, which works out to a staggering 1,200 calories per hour. Obviously exercise selection and your ability to train non-stop for a period of time will impact on these figures, but these studies clearly illustrate a kettlebell’s immense potential.
Functional design
Kettlebell training is also a great form of functional exercise. The kettlebell’s unique design means that it functions 120 Dis-Chem Living Fit
one study found that... A 20-minute kettlebell workout burns an average of
272
calories – that’s
816 per hour.
differently to a dumbbell. Its dimensions – it looks like a cannonball attached to a horseshoe – and the shape of its horns and handle alter the kettlebell’s centre of gravity and offers users a variety of grip options when executing different exercises. For instance, users can swing it because its centre of mass is extended beyond the hand. This imposes a different type of resistance on the body compared to a dumbbell, which requires stabilisation from deep core and other accessory muscles to control the weight. As such, this dynamic exercise tool has the ability to activate more muscles during each exercise, which helps to develop mobility, stability and strength.
DID YOU KNOW... Lifts like the snatch and clean movements are basic swing moves - which move in an arc and form the power base for the other lifts.
KETTLEBELL EXERCISES ARE TRUE FUNCTIONAL TRAINING MOVEMENTS
It comes down to movements, not muscles
More importantly, kettlebell exercises primarily train movements, rather than isolating specific muscles like conventional bodybuilding training does. And that’s what true functional training is all about, whether your aim is enhanced athletic performance or developing general strength for everyday life. It will even help you build a better body. Take the kettlebell swing as an example. It is a dynamic move that engages and targets your body’s posterior chain - a group of muscles that runs up the back of your body and includes your calves, hamstrings, glutes, spinal erectors, upper back, shoulders and neck muscles. Various studies also show that the swing improves the coordination of the entire posterior chain. The Turkish get-up is another prime example of a kettlebell exercise that targets multiple muscles in one move. It incorporates all the major muscles and stabilisers in the back, chest, shoulders, arms, legs, hips and core. With these benefits in mind, kettlebells should certainly feature in your weight training workouts in future. They’re effective, efficient and deliver an outsized benefit when compared to conventional dumbbell training. So give them a swing - we’re confident you won’t regret your decision. LF In The Gym 121
ENDURANCE
RIDE SMARTER, NOT LONGER NEW RESEARCH PUBLISHED IN THE JOURNAL OF STRENGTH AND CONDITIONING RESEARCH SUGGESTS THAT INCREASING YOUR TRAINING LOAD WILL NOT AUTOMATICALLY YIELD GREATER PERFORMANCE GAINS AND THAT TRAINING INTENSITY DISTRIBUTION (TID) – HOW MUCH TIME YOU SPEND IN DIFFERENT TRAINING INTENSITY ZONES – IS MOST IMPORTANT FOR MAXIMISING TRAINING GAINS.
ENDU 21%
THAT’S HOW MUCH LONG-DISTANCE RUNNERS COULD INCREASE THEIR TIME TO EXHAUSTION AT MAXIMAL AEROBIC SPEED AFTER PARTICIPATING IN AN 8-WEEK MAXIMAL STRENGTH TRAINING PROGRAM. AS PART OF A NORWEGIAN UNIVERSITY OF SCIENCE AND TECHNOLOGY STUDY. PARTICIPANTS WHO FOLLOWED THE WEIGHT TRAINING PLAN ALSO IMPROVED RUNNING ECONOMY BY 5%.
180-200 STEPS PER MINUTE THAT’S THE IDEAL STRIDE RATE OR CADENCE FOR RUNNERS BASED ON MULTIPLE ANALYSES OF ELITE ENDURANCE ATHLETES
FUN FACT THE WORLD MANUFACTURES ABOUT 100 MILLION BIKES EACH YEAR.
RANCE “WE DO NOT STOP EXERCISING BECAUSE WE GROW OLD WE GROW OLD BECAUSE WE STOP EXERCISING.”
in this section PREVIEW
COACH’S CORNER
Dis-Chem Ride for Sight...124
Become a pro ...124
ATHLETE PROFILE
Christiaan & Landie Greyling...134
FEATURE
Trail running ...142
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GET FIT, DO GOOD 2020 DIS-CHEM RIDE FOR SIGHT F
inishing a 116km cycle race or beating your personal best requires steadfast commitment to a training, nutrition and supplement plan.
Where we often fall short of achieving our goal is in understanding that commitment is the decision to act on what motivates us. This motivation can come in various forms. For many, extrinsic 124 Dis-Chem Living Fit
or reward-based motivation – achieving a target time or leaving the race with that coveted finisher’s medal around your neck – is often enough to get the job done. But extrinsic motivation can be fleeting. A far more powerful, rewarding and sustainable form of motivation comes from the meaning we derive from the act itself. It’s called intrinsic motivation – a desire to ride for the love of riding itself or, even better, for a worthy cause that will benefit your fellow South Africans and make you feel good about your actions.
ATHLETES WHO CARE The world is experiencing a groundswell of altruism within a vibrant sector of civil society, as people look for ways to help others while also benefiting. This can take the form of investors looking to realise a fair return while benefiting society or the environment through ESG or impact investments, or serious and recreational athletes riding in support of a charity or worthy cause.
difficult training days or those low-points in the race, which will likely also get you to the finish line or help you break that course PB! It’s a win-win!
And sportspeople, it seems, are big charity supporters. The Massive Sports Fundraising Market Snapshot 2019 looked at mass participation sporting events in the UK and their fundraising performance and found that the top 25 events in the country raised more than £150 million in 2018!
Ride for those with impaired sight
These events EVENT INFO: serve as a WHERE: BOKSBURG CITY STADIUM, vital source EKURHULENI of funding for WHEN: SUNDAY, 16 FEBRUARY 2020 charitable 116KM CLASSIC - A SEEDING organisations EVENTS: EVENT FOR THE CAPE TOWN CYCLE that help TOUR 2021; 62KM VITA-THION CHALLENGE the needy, destitute and vulnerable ONLINE ENTRIES AVAILABLE AT: WWW.CYCLEEVENTS.CO.ZA. in society, which can be a powerful motivator. A study published online in 2017* found that participants who entered a sporting event that supported a cause were influenced more strongly by their charity-based motives than for any recreational reasons. More significantly, finding your ‘why’ or purpose for riding will carry you through those
THE EVENT IS PROUDLY HOSTED BY THE CITY OF EKURHULENI. FOR MORE INFORMATION LOG ON TO WWW.RETINASA.ORG.ZA. *Examining Motivation for Charity Sport Event Participation: A Comparison of Recreation-Based and Charity-Based Motives by Kevin Filo, Daniel C. Funk & Danny O’Brien
And the Dis-Chem Ride for Sight – an iconic and popular race on the local Gauteng cycling calendar – is the perfect early season event to reaffirm your commitment with a renewed sense of motivation. Vision loss or impairment can be debilitating. Those who suffer from genetic eye conditions such as Retinitis Pigmentosa, Stargardt Disease, Usher Syndrome or related diseases struggle with everyday tasks such as watching TV, driving, writing or finding gainful employment. So, on 16 February 2020 why not ride in support of those who may not be able to due to vision loss by entering the Dis-Chem Ride for Sight 2020. All event proceeds will be donated to Retina South Africa, which goes towards funding research for potential treatments and therapies and broadening access to medical treatment for retinal patients. LF Endurance 125
YOUR BEGINNER’S GUIDE
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BECOME A PRO MAKE 2020 YOUR YEAR!
AMATEURS WAIT to feel inspired. PROFESSIONALS STICK to a schedule. EVERY PRO ATHLETE STARTED OUT AS A NOVICE, BUT WITH THE RIGHT APPROACH TO TRAINING AND TECHNIQUE DEVELOPMENT, THEY SOON MASTERED THEIR CRAFT AND ROSE TO THE TOP OF THEIR GAME. This beginner’s guide will help you get started in your sport of choice, ensuring you tick all the boxes on your way to sporting success.
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all the gear and no idea?
2019 Momentum Health Tankwa Trek Presented By Biogen - Stage 2 - #WitzenbergWizz - By Daniel Coetzee for ZC Marketing Consulting
MOUNTAIN BIKING
Before you head off on your first ride, it’s important to properly kit yourself out. There is nothing worse than spending thousands of rands on a new mountain bike and equipment, only to find out that your new investment is not adequate for the type of riding you plan on doing.
Step 1: Visit a reputable specialist cycling store. The staff will be able to help with advice on buying the best bike for your preferred type of riding (yes, they are made for different riding styles), be it cross country, marathon riding, trails or downhill. They can also offer advice on the best accessories and parts to ensure an enjoyable experience from the start.
Step 2: Get assessed for a proper bike setup. Specialist stores will have the necessary equipment to check your body measurements and biomechanics, and configure your new bike appropriately.
Step 3:
SCAN THIS!
Get more trail info, descriptions and trail costs #wheretoridenext with the Gauteng Trail Guide
Join a cycling club, find a group of more experienced riders or attend one of the many mountain biking skills clinics available countrywide to learn how to tackle tricky terrain, handle your bike at high speed and build confidence when riding or racing. This will give you access to relevant and pertinent information from the start, from a group of experienced and like-minded people and experts. Endurance 129
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SCAN THIS! Download your Half Marathon running plan
RUNNING Before launching yourself into a training plan to tackle your first 5km, it is advisable to visit your GP. “It’s especially important if you’ve been living an inactive or sedentary lifestyle, you are or were a smoker, have a family history of heart disease or have high cholesterol or high blood pressure,” suggests Kathleen Mc Quaide-Little from the Sports Science Institute of South Africa. Once you have the all-clear from your doc, you can follow this five-step plan to safe and enjoyable running:
Step 1: Visit a physio or biokineticist for an assessment to identify any underlying biomechanical issues or weaknesses that may be made worse by running. If any are identified, it’s advisable to complete a rehabilitation program before engaging in any form of running.
Step 2: Establish a solid foundation that promotes optimal running form by ensuring you have the requisite flexibility and mobility, in addition to adequate core and glute strength. As little as 10 minutes a day of core and glute strength exercises and a variety of mobility drills, particularly those that target the feet, ankles, knees and hips, will help to reduce your injury risk. 130 Dis-Chem Living Fit
Step 3: Equipment you might need includes: • Comfortable running socks.
• Running shorts or tights and a T-shirt or vest. Stick to running tops made from moisture-wicking fabrics so they don’t become waterlogged when you sweat.
• A GPS-enabled running watch or smartwatch with heartrate tracking capabilities. • A waterproof but breathable running jacket that is preferably brightly coloured. • A reflector belt and headlamp is essential if you plan to run at dawn, dusk or at night.
Select the correct running shoes. Whenever possible, and where old injuries or biomechanical issues don’t preclude you, opt for neutral shoes with normal cushioning with a low heel-to-toe drop. Choose a quality brand and get expert advice when selecting the brand and model. Biokineticists and podiatrists are your best bet for this advice. Don’t just rely on shop assistants as many have a rudimentary understanding of human biomechanics.
Step 4: Kathleen advises novice runners to build up slowly, following safe progression guidelines. “Start with a walk-run strategy, heading out at least three times per week, with a day’s break between each session. Start every session with a brisk 5-10 minute walk and complete it with a fiveminute cool-down walk.” Every week, gradually increase the running component of each session, until you are able to run non-stop for the entire session.
Step 5: Find a friend, partner, group or running club to train with. There is safety in numbers and the social element will make the experience more enjoyable. You’ll also get to meet loads of experienced runners and gain access to advice from a club coach, which could help you on your journey to your first race and beyond.
TRIATHLON Training for a multi-discipline sport like triathlon requires hours of dedicated, well structured training, no matter what distance you compete in.
Step 1: Build your base The journey from an average fitness enthusiast to a triathlete begins by developing a good aerobic base, suggests Steve Atwell, a Level 2 Triathlon South Africa and certified Ironman coach at Embark triathlon coaching. “Basic endurance training is used to build the platform of the aerobic system, which we use for long-duration, steadypaced exercise.” This is a prerequisite before moving up to more structured speed and intensity work.
Step 2: Get strong, stay strong Pro triathlete Kyle Buckingham says strength work is a non-negotiable for triathletes at every level. There are many reasons to engage in some form of strength work, the most important of which are that it makes you more efficient and, ultimately, faster. “However, strength work is
That is why getting a qualified and experienced coach is the best place to start, but there are a few basics to follow that apply to every novice athlete.
often the first to be neglected by the average weekend warrior due to life and work commitments.” Gym and strength work should therefore form part of your weekly training, which Steve says should be structured in phases to allow the best adaption possible. “The phases range from stability and endurance to maximal strength and power and, finally, a maintenance phase,” adds Steve. “Your body needs a strong core to reduce your injury risk, and to be efficient on the run and bike. When I was an amateur, I found that just 15 minutes a day of some core work had a massive impact on my performance. Everyone can find this small bit of time each day, be it over lunch or while watching TV at home,” suggests Kyle.
Step 3: Invest in the right areas Improving your power-toweight ratio is the best thing any athlete can do to enhance their performance, but spending thousands of rands on
a lighter, more expensive bike isn’t the answer. “The idea that expensive equipment can give you an edge is an alluring one, especially for triathletes. If you have the money to spend, go for it. Quality, welldesigned equipment will always deliver a performance benefit. However, don’t fall into the trap of believing that the best equipment makes or breaks a triathlete,” states Steve. “Spending some of that money on a personal trainer, a dietician, a coach, a physio and a trolley full of healthy foods would yield a far greater performance gain. After all, why spend R85,000 on shaving a few kilos off your bike, when you could drop 10 to 20 kilos of weight from your body?”
SCAN THIS!
Download a detailed training program to get you started
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Preparation requires some general functional fitness, along with highly specific fitness components
OBSTACLE COURSE RACING Obstacle course racing (OCR) has become hugely popular as it combines running with challenging obstacles in the form of monkey bars, rope climbs, swings, wall climbs, mud pits, tunnels, river crossings and platform plunges into icy water, among many others. Whether you’re at the front or back of the pack, this is often a lot of dirty fun. However, it’s still a serious physical challenge because you need the fitness levels necessary to run between obstacles, the endurance to run and work over an extended period of time, and still have the strength to climb up, over, under or through some of the most draining obstacles that sadistic race organisers can create. Proper preparation requires some general functional fitness, along with highly specific fitness components such as running fitness and the strength and technique needed to overcome technical obstacles. 132 Dis-Chem Living Fit
Step 1:
Step 2:
Develop a solid fitness base with a few long runs and some interval training. Multiple OCR race winner Carina Marx says the cardio element of your training will form a great foundation for all your other training. “The fitter you are, the more you can push yourself, and the better the results!”
Multiple Warrior OCR champion Hanneke Dannhauser suggests that you then combine running with one or two climbing and/or pulling exercises and one or two strength development exercises during each session. “Perform them as intervals, circuits or Tabatas, keeping rest to a minimum between stations,” suggests Hanneke. “This structure best mimics conditions in obstacle course racing, as you’re constantly changing between activities on the course, and your training should reflect that. This is the best way to combine strength and endurance exercises to prepare you for whatever race organisers throw at you.”
“Work on your fitness for better results.” CARINA MARX
Step 3: Hanneke adds that developing grip strength is another essential element of training to ensure you’re able to pull yourself up, hang from and climb up obstacles. She recommends performing these combined workouts – cardio, strength and grip training – 3 to 4 times a week. LF
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DOMINATING THE TRAILS,
TOGETHER A
fter welcoming a healthy baby boy into their family and battling back from injuries, South Africa’s Biogenbacked trail running power couple, Christiaan and Landie Greyling, are back dominating trail races across the country. One of their more high profile results this year came at the gruelling 42km Otter trail run marathon in Tsitsikamma, where they both finished on the podium. Landie finished in second place in the women’s race in a time of 05:08:52, while Christiaan finished third in the men’s event in a time of 4:27:58. “I am absolutely elated to be on the podium in second place. I dreamed of it but never actually thought it could be achieved after having torn my ankle ligaments at the end of May. The race was tough but I had a blessed day out with no hiccups,” Landie said. “As a result of my injury I
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missed a six-week period of vital training for the Otter so I am very happy with the result, despite my injury and juggling life with my one-year-old baby.” The Otter is one of Landie’s favourite races, which she has had to sit out for the past few years. “Competition for the ladies was extremely tough, with big names such as Toni McCann, Nicolette Griffieon and Bianca Tarboton and loads of new talent.” The race was also tough for Christiaan. “This was not my best time, but after rehabilitation after an injury and despite a talented field, I’m happy to be back on the podium.”
Serious performers
The couple is renowned for their extreme sense of grit and strong athletic performances, both
The couple is renowned for their extreme sense of grit and strong athletic performances
THEIR SUPPLEMENT STACK:
“HE IS AN ADVENTURER AND LOVER OF LIFE. HE AWAKENED THE ADVENTURER IN ME...”
Biogen Well Range Plant Based Protein
“WE VENTURED FROM ADVENTURE TO ADVENTURE, LITERALLY CROSSING SOUTH AFRICA, SWAZILAND AND LESOTHO ON FOOT, KAYAKS AND BIKES.”
locally and internationally. Their racing resumes are littered with podiums and top 10 results at iconic events. Landie’s results include international wins at the Buffalo Stampede Ultra in Australia, Grand Raid Pyranees in France and Riano Trail Run in Spain. She also has notable finishes at the 100km Skyrun and Mont Blanc Marathon. Her long list of impressive racing results also includes recent wins at the Table Mountain Challenge (TMC) in September, the Southern Cross Trail Run (Sox) in August and an astonishing second position at the 2019 South African Trail Championship, just six months after she gave birth. Christiaan, who boasts more than 60 podium finishes in his career, including wins at the Otter African Trail Run, Skyrun 100km, African X Trailrun, Table Mountain Challenge and the Riano Trail Run in Spain, was the first South African to cross the line at the prestigious Ultra Trail Cape Town 100km race in 2018 and followed that up with a commendable second place in 2019, despite waking up feeling under the weather.
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A shared passion
Landie, who is a qualified chartered accountant, and Christiaan, an industrial engineer with a qualification in supply chain, met in 2008.
“He is an adventurer and lover of life. He awakened the adventurer in me, and with similar interests we ventured from adventure to adventure, literally crossing South Africa, Swaziland and Lesotho on foot, kayaks and bikes.”
The couple now lives in Stellenbosch, where they run a trail running coaching business together called Alpasfit, which equips athletes with the necessary skills to pursue the healthiest, fittest and fullest life possible. Their strong desire to grow the sport in South Africa fuels their passion and their business. The Greylings also advocate and follow a mostly healthy, very natural plant-based diet filled with plenty of superfoods for sustained and abundant energy. “There will be some periods when we will focus on
Biogen Electrolyte Plus
Biogen Real Energy Gels
Biogen Magnesium Chelate
Biogen Daily Wellness Vitamin Pack
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extra mile to ensure safe and healthy products. We feel very comfortable with this approach.” getting some red meat, mainly from game meat, in our diet as well,” explains Landie. The fact that they prioritise good health ahead of performance, and are successful as a result, also caught the attention of leading local supplement brand Biogen, which culminated in a long-term brand partnership formed in 2018. “Their approach conveniently sums up the Biogen ethos and way of thinking,” said Biogen’s General Manager Brandon Fairweather.
“For a brand that upholds sincerity, responsible nutrition and prioritisation of good health, the Greylings are a superb fit.” Explains Landie: “We became aware of the brand’s shift towards a healthy lifestyle and want to be part of promoting this new strategy. We have been exposed to Biogen’s extensive vitamin range and this in itself is something an elite athlete can benefit from. Biogen is remarkably professional in their conduct and puts the athlete’s needs first. They endorse only Informed Sports-tested products for professional athletes, and are willing to go the 136 Dis-Chem Living Fit
Taking trail running forward
Having started a family in 2018, which was a major life goal for the couple, their future ambitions include competing in a 100-mile race in the next few years. “We also want to grow our coaching business and continue hosting trail running workshops, especially to inspire the next generation,” says Landie, who is particularly passionate about providing greater mentorship and focused training for female trail runners. Landie hopes to use her experience and profile to grow the number of females who lace up their running shoes and tackle the trails.
“Women tend to have a slight inferiority complex towards their male athlete counterparts, feeling they don’t have the same abilities, while men seem to take more risks, leading to them doing more adventurous things.” To counter this, Landie feels women need a platform where they can safely put their skills into practice. “This will result in women athletes who are more confident in their own abilities, which will lead to them pushing the boundaries of their own imagined limits.” With encouragement and empowerment, she hopes to educate and inspire women through skills workshop courses and shared storytelling.
“If women share with each other, they see that other ladies have the same fears and they can share the same things that encourage and motivate them. My experience with trail running has shown that women want a voice; a place to talk and share the things they experience. It’s all about camaraderie – it’s all about becoming a stronger force together.”
It is Landie’s hope that by creating more female trail running groups and women-specific skills workshops, she will influence the fairer sex to appreciate that the sport is achievable and fun. She is currently helping to connect female trail runners in the Cape, coordinate runs and offer advice on her Facebook Group.
Giving back
And it’s not just Landie who works to give back and empower others. Christiaan recently raised R45,000 for the Llonwabo project and boosted awareness across major media channels through his 7 Summits Project. During the week-long initiative, he climbed seven summits in the Western Cape over seven days to raise funds for a state-of-the-art special care school with a clinic and specially-designed playground to aid movement. This helps disabled children enjoy the freedom to move and learn, which is something he believes too many in society take for granted. In 2016, he slept in a hut on Table Mountain and ran 21km to and from his job in Wynberg, Cape Town each day for a week to raise awareness about the transport issues that many face on a daily basis. LF
QUICK FACTS CHRISTIAAN Nickname: Buiteperd (dark horse) Favourite place to train: Lesotho. “Since 2016 we’ve been there 10 times. We love to get lost in those mountains. There is no signal, no shops and only trails!”
Favourite snack on the trail: A Biogen Coffee Gel at 30km
Favourite races: The Otter, Dodo trail in Mauritius and Skyrun 100km
LANDIE Nickname: Trail Dassie Favourite books: The Great
Wall, Born to Run, Purpose Driven Life
Favourite movies: Into the Wild and The Great Gatsby
Favourite places to visit:
Hogsback and Balloch in South Africa
Favourite treat: A flat white at Häzz coffee shop in the Bosch
A typical training week for the Greylings includes: 2 long runs 2 x speed sessions 1 x hill session 2-3 strength sessions 3-4 easy runs 1-4 core & mobility sessions (each 10-20 minutes in duration)
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Q&A
ASK THE PROS
Most injuries happen when women deviate from the conventional movement patterns we follow every day.
I recently read that anterior cruciate ligament (ACL) knee injuries are more common among female athletes. Why is that the case and how can I reduce my risk? Sophia via Facebook
T
he fact that females are more prone to ACL injuries is not just another exercise myth – it’s a reality backed by research and mounting anecdotal evidence among coaches and trainers. Known broadly in the sports science community as a non-contact ACL injury, research affirms that women are two to six times more likely than men to tear their ACL – a vital ligament that runs through the centre of the knee and ensures that the thigh tracks properly with the shin bone.
Cause vs trigger
While the event that triggers this often devastating injury, which can end a sporting career and cause many complications down the line, is often no different between the sexes, the causative factors that raise injury risk tend to be more unique to women. 138 Dis-Chem Living Fit
women are two to six times more likely than men to tear their ACL
Most of our lives focus on linear movements – walking, running or pedalling in a straight line or bending the knees forward to squat, lunge or bend down to pick something up. These movement patterns place little stress on the ACL. However, when you suddenly change direction or move laterally (sideways) during sport, on the dance floor or during a workout, you load muscles that may not be strong enough to support the imposed stress. That’s why more than two-thirds of noncontact ACL injuries happen following rapid deceleration during stopping, lateral movements, sudden changes in direction or landing from a jump with inadequate knee and hip flexion. Recent research from Duke Health also shows that landing on a hyperextended knee, which causes an awkward buckling motion, is a major cause of ACL tears among women. While sports or activities that involve cutting, planting and changing direction place females at greater risk for an ACL injury, these events merely serve as the trigger that finally results in the rupture or tear.
THE ROOT CAUSE IS LARGELY DUE TO POOR GLUTE MEDIUS ACTIVATION OR WEAK ADDUCTOR MUSCLES.
The underlying cause
The action itself is seldom the underlying cause. Instead, a combination of factors generally contribute to conditions that predispose women to ACL injuries. The root cause is largely due to poor glute medius activation or weak adductor muscles. This can cause internal (valgus) knee rotation on impact when walking, running or performing exercises that require deep knee bends. This continual motion can result in wear and tear to the ACL over time, which eventually results in a tear when you impose immense stress on the joint, like while hyperextending from a valgus knee bend. While this can also happen in men, women are more prone to the wear and tear due to multiple factors, including anatomical, biomechanical and hormonal reasons. For instance, women tend to have a narrower intercondylar notch – the groove in the lower leg through which the ACL travels – and a woman’s ACL itself tends to be smaller, which makes it less resilient to stress. From a biomechanical standpoint, women typically have a wider pelvis, which makes the thigh bones angle downward more sharply than in men. The greater the so-called “Q” angle, the more pressure is applied to the inside of the knee, which can cause ACL damage. Women also have hormones that can give ligaments more laxity, which is necessary during childbirth. However, this also
Women also have hormones that can give ligaments more laxity, which is necessary during childbirth. However, this also makes tendons, ligaments and muscles more flexible and less able to accommodate stresses. makes tendons, ligaments and muscles more flexible and less able to accommodate stresses. And women tend to have a more disproportionate quadricep-tohamstring strength ratio. That means their quads are much stronger than their hamstrings. This strength imbalance can place significant stress on the ACL, leading to injury. One final theory to consider is the impact that wearing high heels can have on muscle strength, joint alignment and stability. High heels place the body into a forward lean position, which can have significant impact all the way up the posterior chain. This creates undue pressure on the knees and forces the ACL to work overtime. The height of your high heels can also throw off your centre of gravity and can result in a pelvic tilt that can cause knee-related issues over time.
WOMEN ARE MORE PRONE TO WEAR AND TEAR DUE TO MULTIPLE FACTORS, INCLUDING ANATOMICAL, BIOMECHANICAL AND HORMONAL REASONS. Endurance 139
Q&A
While wearing flat shoes more often is obviously recommended, there’s no need for something rash, like throwing out your favourite pair of 3-inch stilettos. Instead, follow a comprehensive weight training plan to strengthen the muscles and iron out any imbalances to reduce your injury risk. But stay away from conventional training.
Those traditional bodybuilding split routines where you train one body part a day can amplify your problems rather than correct them as this training is very linear.
Several studies demonstrate that neuromuscular training and conditioning programs are better for significantly reducing ACL injury rates among women. That means more functional training – the kind you’ll find in specialised strength and conditioning facilities, rather than the watered down approach you tend to see in commercial gyms. Functional training means training movement patterns, not isolating muscle groups. It’s about generating power from the ground with big compound lifts like squats and deadlifts. It’s about building strong, functional cores from lots of stability work, coupled with mobility and multiplanar movements. This type of training creates functional strength that is transferrable to your sport and makes you more resilient to injury, including ACL tears. 140 Dis-Chem Living Fit
A recent meta-analysis of published ACL injury prevention programs also determined that plyometric and strengthening components were more important than balance training with regard to ACL injuries. So mix up your training with a few functional training and plyometric sessions each week and you should reduce your ACL injury risk.
SAY NO TO YOUR 3-INCH STILETTOS
LEVEL UP! SEE PAGE 82 FOR TECHNIQUE ADVICE ON PERFORMING A DEADLIFT.
It’s about generating power from the ground with big compound lifts like squats and deadlifts.
FIX IT
Fixing the problem
endurance
head outdoors
Quench your thirst for adventure!
HIT THE TRAILS IN 2020 It’s time for a new running challenge and a change of pace and scenery...
T
rail running, as the name implies, consists of running (and generally some walking) over hiking or mountain bike trails, most often in mountains. And in a country with such diverse and spectacular natural surroundings, trail running has taken hold and continues to grow in popularity across South Africa. Mountains hold a unique allure for trail runners. For some, it’s the colossal size and sheer majesty of these rocky expanses that captures the imagination. For others, their adventurous spirit is drawn to the physical challenge posed by climbing them. Whatever their reason, hordes of South African road runners are joining the trail purists for a change of pace and scenery.
The lure of the trail Trail running is the ideal pursuit for any runner looking 142 Dis-Chem Living Fit
to quench their thirst for adventure and take on a new challenge. And as South Africans, we’re spoilt for choice with an abundance of recreational trail and race options, from single day events to mutiday stage races and extreme tests of ultra-endurance. There is something to challenge runners at every level. Thankfully, adventure doesn’t lie hundreds of kilometres away for most trail enthusiasts. Even those who live in the urban jungle have access to green belts and parks, which offer ideal off-road options, while numerous purpose-built mountain bike parks now also offer access to trail runners. While the allure of trail running lies in the challenge posed by negotiating kilometres of rugged terrain and the freedom that running in nature brings, exercising outdoors in this manner offers many benefits – both mental and physical.
Did you know
Running over undulations in the road, hopping over curbs and fighting the wind are all things that only happen outdoors. And each one requires an extra dose of effort, which translates to burning more calories over the course of a run. That’s why research suggests putting your treadmill on a 1%-incline to better simulate outdoor running.
The mental benefits
Physical benefits
On a trail run you also use numerous muscles as you’re constantly stepping on and over things, which offers a physical benefit over conventional road running. This means you’re engaging different stabiliser muscles and are working your muscles, tendons and ligaments differently than you would when running on the road or treadmill. You also don’t have the constant pounding on the same joints, like you do on the road. The constant change in elevation also means you’re normally going up or down hill, which shifts the effort onto different muscles and is a great way to strengthen quads, glutes, calves and core. Beware the eccentric loading, though. The steep descents can be torturous on the body, especially the quads. It’s highly recommended that trail converts include some eccentric weight training in their preparation, particularly if you plan to tackle longer distance mountain trail runs.
Iconic single-day trail races: ADVENTURE DOESN’T LIE HUNDREDS OF KILOMETRES AWAY FOR MOST TRAIL ENTHUSIASTS. EVEN THOSE WHO LIVE IN THE URBAN JUNGLE HAVE ACCESS TO GREEN BELTS AND PARKS, WHICH OFFER IDEAL OFF-ROAD OPTIONS, WHILE NUMEROUS PURPOSE-BUILT MOUNTAIN BIKE PARKS NOW ALSO OFFER ACCESS TO TRAIL RUNNERS.
The Otter African trail run 42km Whale of Trail 53km Bastille Day Trail Run 50km Salomon Magaliesberg Challenge 50km Mont-Aux-Source Challenge 50km Mnweni Marathon 38km Table Mountain Challenge 44km Two Oceans Trail Run 12km/24km
Iconic multi-day stage races: Image Credits: 2018 Rhodes Dryland Traverse by Zoon Cronje ZCMC
It is calmer and quieter out in nature. You don’t have to worry about traffic and can commune with nature, which researchers at the University of Essex in England believe can benefit your mental health. An article published by Harvard Medical School states that the results of a meta-analysis conducted in 2010 showed that just five minutes of ‘green exercise’ – what the researchers termed exercising in nature – resulted in improvements in self-esteem and mood, which “dovetails with research showing benefits from living in proximity to green, open spaces”.
Molweni Trail Run 2 days Three Cranes Challenge 3 days Namaqua Quest 3 days The SOX 3 days Oyster Catcher 3 days Wildcoast Wildrun 3 days Rhodes Dryland Traverse 4 days Richtersveld Wildrun 4 days
Iconic ultra-distance events:
UTCT 100km Skyrun 100km Karkloof 100 160km Fish River Ultra 100km Cederberg Traverse 100km & 100 miles
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endurance
GETTING STARTED Measuring your trail running capabilities against your competence on the road can lead to a disastrous introduction to trail running. If you’re mostly fit and adventurous then enter a race that will challenge you, but choose one that is generally shorter than your longest road run. That’s because trail runs take longer to complete due to the terrain and overall ascent. If you can comfortably run 10km on the road, you should manage an 8km trail run, but don’t launch yourself into a 20km race. If you prefer road running and are
5 TIPS FOR NOVICE TRAIL RUNNERS:
a bit more cautious, try a less technical and shorter trail to start. Make sure that the race is well marked as you don’t want to get lost. And shift your mindset so that you’re prepared to spend more time out on the trail as it takes longer to cover the equivalent road race distance. Rather than getting frustrated that you’re going slower than usual, embrace your surroundings and soak up the views – especially when you reach the top! Before you know it, you’ll be finishing the race and signing up for the next one.
1. Train with your backpack on before race day, whether you plan to run with a bladder or bottles. Trying it for the first time at a race is a recipe for disaster as it can lead to chaffing and discomfort on the run. 2. Don’t be afraid to walk. Do it early and often if it’s your first race. Run the downhill and flat parts and then power walk the hills. The fitter you get the more you’ll be able to run. 3. Keep your running interesting and explore new routes. Trail running is all about the adventure and exploring our beautiful landscapes.
TRAIL RUNNING ESSENTIALS A pair of quality, fitfor-purpose trail running shoes. Road running shoes do not offer the grip or stability required for comfortable and safe trail running. Trail running socks. Socks may seem insignificant and you may feel like forking out extra for purpose-made trail socks is unnecessary, but they make a huge difference to your comfort and race experience. A trail running-specific backpack that includes a hydration source with capacity for at least 1.5 litres of water.
1 Running pack with bladder and/or water bottles. 2 First aid kit. 3 Emergency blanket. 4 A whistle. 5 Some food or solid race fuel. 6 A cellphone.
5. Enjoy the experience. Take in the scenery and, most importantly, have fun. LF
6 2
4
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4. It’s always better to have a running buddy in case something happens. If not, take a cellphone with you and let someone know beforehand where you are running.
TRAIL RUNNING BACKPACK ESSENTIALS:
5
3
1
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