DCLF Issue 9 - Summer Edition

LIVING FIT

RUN FAST

M A K I N G H E A LT H Y L I V I N G E A S I E R

YOUR FOOT STRIKE MATTERS

THE DOS AND DON’TS

OF A KETO LIFESTYLE

A NEW YEAR AND A NEW YOU. MAKE 2021 YOURS!

GOAL SETTING GUIDE

LEANER. Stronger. Healthier!

DISCOVER THE WORLD OF

AMINO ACIDS

FREE

TO DIS-CHEM BENEFIT MEMBERS

JAN / FEB 2021

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

LIFE IN THE FIT LANE

EATING FOR WHAT HEALTHY IMMUNITY REALLY LOOKS LIKE

EAT WELL

DCLF

07 Welcome 08 Highlights 14 Events 18 News 26 Goals

Summer 2021

LIVINGFIT

CONTENTS

110 74

Lifestyle & Health

34 Tech

Fitbit Sense review

36 Nutrition

46 Transformation

Sow the seeds of health

48 Review

38 Smart snacking

62 Health

42 How to

70 Expert Q&A

Nutri-seed recipes Batch and freeze your meals

PROTEIN FOR ENDURANCE

Page 120

62

Mpumie Twala goes from depression to joy Top diets to follow What healthy looks like Experiencing unnecessary weight gain?

GOING GREEN MADE EASY

Page 52

118

RUN FAST

WHY YOUR FOOT STRIKE MATTERS AND HOW IT AFFECTS YOUR PERFORMANCE

78 Workout

112 CrossFit guide

88 Expert Q&A

120 Supplements

Full-body band & slider workout

78

FULL-BODY WORKOUT

The difference between bands

92 Supplements

Thermogenics and their weight-loss power

98 Feature

Maintain muscle with BCAAs & EAAs

106 Top tips

15 tips to a better body

NOW AVAILABLE IN STORE

Suspension trainers, bands, tubes, balls, floor sliders and more. You’ll have endless options to spice up your training and turn the dial up on your training intensity as you work on that summer body.

The best way to try CrossFit in 2021

Protein for endurance

124 Coach’s corner How age affects your performance

Make 2021 count...

W

We’ve continued to innovate while the world waits for a solution. We’re still growing our new Dis-Chem Living Fit branded range to make quality exercise equipment more affordable and accessible – look out for a new adjustable kettlebell hitting shelves soon.

e made it! We’ve finally seen the back of 2020 and the promise of a brighter 2021 looms large on the horizon. How can you make the year ahead count to erase the setbacks experienced over the last 12 months?

It all starts here! The first issue of any New Year is always an important guide of helpful and useful information – your guide to a fitter, better you.

You’ll also find an expanded range of wholesome and nutritious Lifestyle Food products in stores and online, exclusively at Dis-Chem, along with the latest releases from the world’s best supplement manufacturers.

But the relative importance of this magazine – the first in what many hope is the post-Covid era now that the world has vaccines – is not lost on us.

The next instalment in our on-going efforts to guide your approach to physical performance, mental wellbeing and overall good health carries extra weight.

SCAN THIS TO SEE OUR WORKOUT GUIDES

With more practical guides and expert advice than ever, the Jan-Feb 2021 edition of Dis-Chem Living Fit will help you set those goals and smash them!

And our efforts extend beyond the pages of this magazine.

But you can’t effectively wield these health and fitness tools without knowledge and information. And that’s what you currently hold in your hands – the ultimate guide to get the most from your training, nutrition and healthy lifestyle to ensure you make 2021 count!

So go out there and keep pushing ahead. The world has reached a turning point in this global crisis, and the start of a New Year is the perfect time to turn your health, sporting and fitness efforts around and get back on track

Yours in health and performance,

Greg

Greg Hendrikz Dis-Chem Sports Supplement Manager

LIVING FIT

DCLF

LIVING

TIME FOR A FRESH START

T

he “fresh start effect” is a concept coined by researchers from the University of Pennsylvania in 2013.

Based on their studies, the researchers explained that “the start of new mental accounting periods help us to relegate past imperfections to a previous period and to take a big picture view of our lives, thus motivating aspirational behavior.”

And few ‘previous periods’ were as imperfect as 2020. Thankfully, the New Year gives us an opportunity to press the ‘reset’ button to start afresh.

And we’re here to help you make the most of the next 12 months with helpful guides, knowledge to inform your approach to eating and training, and all the latest from the supplement world to amplify your performance and results.

Our goal-setting guide on page 26 is a must read! It’s everything we know about achieving goals, shared with you in one place. It’s the perfect way to kick off your year.

You’ll find helpful advice from transformation expert Veronique Mitchell (page 94) and additional tips to achieve a better body in our guide on page 106.

There is inspiration and motivation aplenty in our athlete and transformation profiles – we feature Springbok star and World Cup winner Herschel Jantjies and our transformation success story Mpumie lost an amazing 45kg!

Make 2021 the year you

become a health foodie. This feature-packed issue is your perfect guide. Read about the best science-backed diets (48), the nutritional power of seeds (36) and milk alternatives (58). Find tips to embrace plant-based living (52), and dive deeper into the low-carb keto lifestyle with our bumper coverage.

Runners old and new have plenty of content to brush up on for that new PB in 2021. Sharpen your speed and running economy with our look at running form (118), and find out if your best racing years are still ahead as we delve into the topic of age and endurance (124).

To top it all off, we’ve got your supplement bases covered with the latest industry innovations (p66), a look at the best fat burner combo to accelerate fat loss (92), and a comprehensive review about the power of amino acids (98) to spare and build muscle.

Empowered and emboldened with this wealth of information, we’re confident that the year ahead will be one to remember (for all the right reasons). Bring on 2021!

Yours in fit living,

The Dis-Chem Living Fit team

READ IT FREE. ONLINE

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.

Printed by

tdischem_livefit idischem_livingfit fdischem_livingfit 8 Dis-Chem Living Fit

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Airpop Pocket R299 R399 (2 Pack)

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Airpop Original R1199

*includes 4 replacement filters

Airpop Active R1599

*includes 4 replacement filters Available at Dis-Chem

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

10 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 School-Days® 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.

Through 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 11

2021 EVENTS

MOMENTUM MEDICAL SCHEME TANKWA TREK PRESENTED BY BIOGEN

RUN RIDE SWIM LIFT

4-7 February This iconic four-stage race is one of the first UCI events of the season. With breathtaking trails through the Bokkeveld and winding routes in the Witzenburg area, this race features some of the most unique scenery South Africa has to offer. Riders tackle routes through rocky outcrops and steep climbs on a mixture of hand-built, smoothly sculpted and rough and loose trails.

Riders also get to enjoy true ‘Karoo hospitality’ with a world-class race village at Kaleo Guest Farm.

SEE MORE EVENTS

NISSAN TRAILSEEKER #2 BUFFELSDRIFT

MOMENTUM MEDICAL SCHEME ATTAKWAS EXTREME PRESENTED BY BIOGEN

Head out into the Outeniqua Mountains for a 5km, 12km or 18km trail run to start your year with some adventure and fitness.

The Herold Wine Farm will proudly host the Red Men Trail Run and pre-entries receive a free bottle of Herold Wine. Entries opened on 1 October.

16 January South Africa’s premier one-day race will stage its 15th edition in 2021.

This adventure through the desert and mountains of the Klein Karoo, with a finish at the Garden Route Coast, is a real test of mind, body and machine! For a more serious challenge, tackle the 121km Attakwas Extreme MTB Challenge, which includes 2900m of vertical ascent. For the less serious, the Attakwas Half offers a 52km race with 1100m of vertical ascent.

chaingangevents.co.za

atta.co.za

RED MEN TRAIL RUN 2 January

14 Dis-Chem Living Fit

tankwatrek.co.za

2021 IRONMAN 70.3 SOUTH AFRICA

24 January Entries for the Biogenbacked 2021 IRONMAN 70.3 South Africa, which takes place in Buffalo City, East London, will be limited to comply with COVID-19 restrictions and regulations.

What hasn’t changed is the challenging course, which includes a one-loop 1.9km ocean swim, 90km outand-back bike course with rolling hills, and the ocean-front 21.1km run course. The event serves as the official African TriClub Championship, and offers 40 qualifying slots for the 2021 IRONMAN 70.3 World Championship. ironman.com

RUN THE KAROO 5-6 February Enjoy a weekend of trail running in the heart of the Karoo. Experience authentic Karoo hospitality with braais, fresh farm bread, condensed milk coffee, koeksisters and craft beer amid picturesque sunsets.

Run the Karoo is not about crossing the finish line as quickly as possible. Rather, it’s about a running experience like no other.

Distance options over the two-day event include 8km & 12km, or 8km & 24km.

Entries capped at 250. runthekaroo.co.za

THE KAROO BURN

20 February Mountain and gravel bikers start in the Great Karoo sheep-farming town of Calvinia.

The route heads onto the longest dirt road in South Africa – the R355. After an initial climb, the course drops down towards the 110km mark along fast-rolling gravel roads. Beyond the Tankwa Padstal at the 170km mark lies Katbakkies Pass – the toughest part of the course. From there, it’s a welcome descent at 190km followed by rewarding undulating roads as you head to the finish at Kaleo Guest Farm.

2021 TRAIL SERIES®

2021 IRONMAN AFRICAN CHAMPIONSHIPS

karooburn.co.za

RB AFRICA WILD COAST CHALLENGE

25-27 February The Wild Coast Challenge is a three-day stage event covering 120km through the untamed trails of the Transkei. The unmarked race route covers a mixture of terrains, comprising virgin beach stretches, rocks and boulders, grassy hillocks, narrow goat paths, sand dunes, hiking trails, old Jeep tracks and short sections of gravel. Limited entries available. rbadventures.org

November 2021

Enjoy two days of country hospitality at the Drakensberg Mountain Retreat and majestic trail running in the ’Berg. Options include long (21km; 15km) and short (12km; 14km) trail races.

The race village offers a relaxing atmosphere with comfortable seating where runners can relax during the day and enjoy magnificent views.

Nelson Mandela Bay will once again host Africa’s most renowned triathlon.

Experience the breathtaking swim, bike and run courses and the South African spirit at this postcardperfect beachside destination. Entries for the Biogen-backed 2021 African Championship have already reached capacity. This race offers 75 qualifying slots for the IRONMAN World Championship 2021 in Kailua-Kona, Hawai’i.

dumbetrailrun.co.za

ironman.com

DUMBE TRAIL RUN 12-14 March

Get back on track with the Trail Series®, which has been the cornerstone of short course trail running in SA since 2008. Whether you’re a novice trail runner or an experienced campaigner at the top of your game, the Trail Series® is your ticket to trail running variety and adventure.

2021 RACES: Trail Series Super League #1 Kirstenbosch Gardens Date: 19 January Trail Series Super League #2 Lebanon Forest Date: 14 February Trail Series Super League #3 Tygerberg Nature Reserve Date: 21 March trailseries.co.za

dischem.co.za/livingfit

15

INNOVATIONS

NEW IN STORE

Updated pre-workout products across the NPL range now include Alpha-GPC, a nootropic compound that delivers cognitive benefits and boosts mental performance.

The products include:

NPL updates pre-workout range

new

NPL Amino Burn: An all-in-one fat metabolism drink that includes antioxidants, choline, BCAAs, L-Carnitine, Chromium, Green Tea and Inositol to burn fat and boost mental focus and energy. This updated product is now available in a new Bubble Gum flavour.

NPL Amino Pre-Load: An amino energy pre- and intraworkout supplement that provides a 2:1:1 amino acid ratio, and helps to increase focus, muscle strength and recovery.

16 Dis-Chem Living Fit

NPL Pre Ignite: An explosive pre-workout concentrate that includes a triple stack formulation for greater energy, focus and pumps. Also available in a new Bubble Gum flavour.

NPL’s Series Black Hyper Pump II: A new hybrid pre-workout supplement that contains citrulline malate, Beta-Alanine, HuperZINE™ A and Alpha-GPC for more focus and energy to boost performance, while also delivering greater pumps and more strength.

NPL N.O. Charge Pre: An ultra pre-workout formulation that includes GlycerSize™ to enhance hydration, increase stamina and increase muscle pumps.

The inclusion of HuperZINE™ A, another cognitive enhancer, works synergistically with Alpha-GPC as it inhibits an enzyme that degrades acetylcholine.

NEW IN STORE

Lifestyle Food adds dairy milk to range

new

Primal protein in a packet High protein snacking just got more convenient with Primal Sports Nutrition’s new biltong fit food beef range. Available in handy pre-packaged single serving sizes in snap

stick, sliced beef or ostrich biltong, and droëwors variants. Each pack contains between 19-25g of protein per serving with no added MSG and no sugar. Find them on shelf at your nearest Dis-Chem store. *Halaal certified

The already extensive Lifestyle Food milk range, which includes various plant-based options, now includes 1L longlife Low Fat and Full Cream dairy milks. These milks are manufactured using an ultra-hightemperature (UHT) process to create a sterile product, which still offers a beneficial source of calcium. The new products are sold in environmentallyfriendly recyclable packaging, which includes a sustainably manufactured bio-based lid made from sugar cane.

ON SHELF NEW PRODUCT RELEASES NOW IN STORE

LF

The new SenseTM is the most advanced Fitbit smartwatch yet.

It boasts innovative sensor and software technology, including the world’s first EDA sensor on a smartwatch to help manage stress. Other features include advanced heart-rate tracking technology, a new ECG app and an on-wrist skin temperature sensor.

dischem.co.za/livingfit 17

NEW IN STORE

INNOVATION!

AirPOP Pocket face masks

A 4-layer filtration system

with an adaptive 3D design ensures a comfortable fit and easy breathing. The bridge conforms around the nose for a secure fit and a seal, while also preventing condensation and fogging on glasses.

Designed to offer 40 hours of wear time.

Keto Life BHB Ketones The Keto Life BHB Ketones dietary supplement helps to support ketosis. Ketosis is the condition where most of the body’s energy needs are met with ketones. During ketosis, the body uses fat reserves to manufacture ketones for energy, instead of glucose from ingested CHECK carbohydrates.

PAGE Each veggie 56 capsule contains a potent daily dose of 3000mg BHB salts to aid weight management and promote antioxidant protection.

Virgin Active partners with Biogen to give Premier Members more Biogen and Virgin Active have teamed up to offer all Premier Members an exclusive 10% discount on vitamins from Biogen’s Platinum range. Qualifying members can simply head to their nearest Dis-Chem store and provide the cashier with the Wicode details they receive to redeem the discount on their purchase.

For more info on the offer, visit www.virginactive.co.za/membership-pricing/benefits.

Check out Biogen’s Platinum range at www.biogen.co.za. *Offer excludes sports supplements and foods. All other Ts and Cs apply.

18 Dis-Chem Living Fit

NEW IN STORE

NEW IN STORE

Muscle Junkie releases Psycho Shredz Power up your workouts and boost the burn with the combined power of Muscle Junkie’s new thermogenic pre-workout. Psycho Shredz

is a thermogenic powder that assists with weight management, with 300mg of caffeine to power your body through the most intense workouts. Available in a delicious Bazinga Berry flavour, inside a glow in the dark tub.

NPL #21 Protein Bar

new

Every NPL #21 bar contains (you guessed it!) 21g of protein, along with added fibre and collagen for a delicious anytime or post-workout snack.

Available in multiple delicious flavours including Salted Caramel, Choc Caramel, Caramel Cookie Dough and Chocolate Nut. Each serving contains 22g of carbohydrates, 4.4g of fat and 239 calories.

Muscle Junkie

New Muscle Junkie Psycho pre-workout flavour Muscle Junkie’s stacked Psycho pre-workout is now available in a new Cherry Blast flavour. You’ll still find all the same potent pumpand energy-inducing ingredients in the formulation, including creatine, 1500mg of Beta-Alanine, Citrulline Malate, Glycine, 500mg of Tyrosine and a 300mg dose of caffeine for insane energy and performance.

NPL Vegan Protein Going green has never been easier, or tastier, thanks to NPL’s new Vegan Protein. This 100% plant-based supplement contains pure, vegan-friendly ingredients, including 22g of protein per serving from 6 different plant proteins. These sources include sacha inchi, a nutrientdense plant that produces large, edible seeds rich in omega-3 and omega-6 fatty acids, protein and other nutrients and vitamins such as vitamin E and beta-sitosterol.

This combination provides you with a comprehensive high quality protein drink that delivers all 9 essential amino acids. And with 4.7g of fibre and 4g of carbs, this is the perfect plant-based protein powder for athletes and individuals following a vegan or dairy-free lifestyle.

Get your FREE vegan diet plan online at www.NPL.za.com.

NEW IN STORE

coming soon

Something NU from Biogen

Biogen Slim Fit Pre-Burn Pulse This new thermogenic pre-workout is formulated to help you achieve a leaner and fitter physique. The thermogenic energy and focus blend, which includes 200mg of caffeine, delivers sustained energy, reduces stress, improves focus and boosts overall mental performance. The endurance and lean muscle protection blend, formulated with GlycerSizeTM, helps to build lean muscle, enhance physical performance, improve hydration and help promote recovery. Added BioPerine improves absorption of the active ingredients.

Biogen Clear Flavour Water Enhancer Drinking adequate water is vital for optimal hydration, so stay hydrated with Biogen’s new Clear Flavour Water Enhancer. Choose from a variety of delicious flavours to enhance the taste of still or sparkling water, without

adding unwanted colourants, sugar or calories. These concentrated liquid drops contain zero aspartame and will elevate your daily hydration experience.

Available in Apple, Berry, Lime, Litchi and Pineapple flavours.

Biogen has joined the booming ‘nutricosmetics’ industry with its exciting new and beautifully designed RE NU range. Look out for the Hair Skin & Nails, Collagen + Skin, Beauty Shake and Bronzing products in Dis-Chem stores nationwide from January 2021.

Visit www.biogen.co.za/renu for more info and product updates. dischem.co.za/livingfit 21

NEW IN STORE

NEW IN STORE

Healthy Girl Chocolate Bark Looking for a tasty guilt-free treat?

Healthy Girl Chocolate Bark is so delicious, you won’t believe that it is not a diet no-go! With just 112

calories per serving and 1g of sugar, Healthy Girl Chocolate Bark is the perfect after-dinner treat or anytime indulgence.

Healthy Girl

NEW IN STORE

Healthy Girl ReadyMade Protein Balls GET YOUR FAVOURITE ORIGINAL HEALTHY GIRL SNACK IN A CONVENIENT READY-MADE VEGAN SNACK OPTION. These

delicious protein balls are available in Signature, Peanut Butter and Hazelnut variants, each offering 6.1g of protein per serving. They’re perfect for lunch boxes, on-the-go snacks or a convenient protein fix when you need it most. All

Ready-Made Protein Balls are soy-, dairy- and glutenfree and contain no added colourants or preservatives.

Available now at selected Dis-Chem stores.

22 Dis-Chem Living Fit

All bark is soy-free, dairy-free and gluten-free, and contains no added colourants or preservatives. Available in Almond Sea Salt and Cranberry Almond variants. Available now at selected Dis-Chem stores.

Youthful Living Keto Choc Nut Spread This keto vegan-friendly, chocolate-flavoured macadamia nut butter spread is perfect on health breads or seed crackers for a snack or meal. It’s also delicious enough to eat right off the spoon. Keto Choc Nut Spread is naturally gluten-, GMO-, maltitol-, palm oil- and sugar-free.

Youthful Living Skinny Slabs These new delicious Skinny Slabs are made from sugarfree chocolate. With only 97 calories per serving, this is the perfect guilt-free delight. All Skinny Slabs are palm oil and maltitol free.

Available in 4 flavours, including Dark Chocolate, Milk Chocolate Hazelnut, White Chocolate Hazelnut Cappuccino and Vegan Yogurt – one of two vegan-friendly options.

USN preworkouts now in Qhush flavours You can now experience the flavours from USN’s popular Qhush Spike x300 energy drink range in the brand’s potent XTS Hyperdrive pre-workout series. Every serving of USN

XTS Hyperdrive dishes up 1,000mg of GLYCERPUMP™, 65mg of DYNAMINE™ and 25mg of ASTRAGIN™ to deliver a powerful energy surge without the crash. The same formulation is now available in the popular Pirates “It’s the Qhush” flavour, along with a new tub design.

Scoop this formidable powder into your bottle for extreme

energy, power, performance and a serious pre-workout pump. You’ll also find XTS Hyperdrive Qhush Gaming, which contains 200mg L-theanine per serving to boost cognitive function, speed up reaction times and energise your gaming experience. You can also use it as an energising pre-workout.

Innovations from USN USN Keto Perfect Bar

USN Lipo X Night Contains a stimulant-free fat-burning formulation, which

makes it ideal for use in the evening to sustain thermogenesis and boost your metabolism while you sleep, as well as over weekends to support weight loss.

Suitable for individuals sensitive to stimulants.

With just 3.5g of carbohydrates and 10g of protein, this new keto-friendly bar is the perfect guilt-free snack. Provides the ideal ratio of fat, protein and carbs to fit into your ketogenic diet. Specially formulated to increase satiety and contribute to total daily fat intake.

Ideal as a source of clean energy before or after exercise or as a grab-and-go guilt-free snack.

Get your USN Keto Perfect Bar, along with all other products in the USN Keto range, in a convenient one-month box pack.

NEW IN STORE

SSN drops new Muscle Slab bar flavour

Designed with muscle gains and maintenance in mind, Muscle Slab is a fullyloaded protein bar with 20g protein per serving. You can now enjoy your Muscle Slab bar in new White Chocolate Salted Caramel varient, in addition to the other great flavours already available, like Cookies and Cream, Peanut Butter and Rocky Road. dischem.co.za/livingfit 23

LIFESTYLE

EGG-FREE

EGGS

EGGS ARE THE LATEST ANIMAL FOOD TO GET A PLANT-BASED MAKEOVER. Some egg-free egg products are made with various natural ingredients, including flaxseed meal, soy milk powder, mung beans, nutritional yeast and canola oil, in addition to volumising agents and emulsifiers like cellulose and carrageenan to mimic a real egg’s fluffy texture.

Just be aware that there are also less healthy alternatives, which often contain artificial ingredients such as chemicals and preservatives.

Sugar Suppresion A new collaborative study by researchers at the Joslin Diabetes Center in Boston and other institutions suggests that eating a diet high in sugar and processed foods can change how well our bodies respond to exercise. Findings showed that those with consistently high levels of blood sugar could get less benefit from exercise than those with normal blood sugar levels. *Study published in Nature Metabolism

LIFE

$7.08 bn

THE PROJECTED SIZE OF THE GLOBAL PLANT-BASED PROTEIN SUPPLEMENTS MARKET BY 2027, ACCORDING TO FORTUNE BUSINESS INSIGHTS™. THE MAIN DRIVER? GROWING HEALTH CONSCIOUSNESS AMONG URBAN CONSUMERS.

NUTRITION TRENDS VARIOUS TRENDS EMERGED AT THE RECENT NUTRITION NEWS UPDATE CONFERENCE PRESENTED BY APPETITE FOR HEALTH. THESE INCLUDE 1 A GREATER FOCUS ON VITAMIN C-RICH FOODS AND PROBIOTICS FOR IMPROVED IMMUNE HEALTH. 2 A SHIFT TO FLEXITARIAN PLANT-BASED DIETS WHERE INDIVIDUALS BLEND VEGGIES AND PLANT-BASED ALTERNATIVES WITH SOME MEAT PRODUCTS.

PLANTBASED POWER

Researchers from the University of Quebec, Montreal found that vegan diets didn’t decrease performance. Vegan athletes also performed slightly better in some endurance tests than those who followed an omnivorous diet, with a significantly better VO2 max. However, the vegans had slightly less upper body strength.

STYLE *Study published in the European Journal of Clinical Nutrition.

“HE WHO TAKES MEDICINE AND NEGLECTS TO DIET WASTES THE SKILL OF HIS DOCTORS.” – CHINESE PROVERB

in this section FEATURE

Your guide to setting goals...26

RECIPES

Nutriseed smoothies...38

FEATURE

How to batch and freeze...42

NUTRITION

Plant-based living made easy...52

lifestyle

2021 GOALS: LIVE A HEALTHIER OR MORE ACTIVE LIFESTYLE?

READY, SET GOAL! THE ULTIMATE GOAL-SETTING GUIDE

Everything we know about achieving goals, shared with you in one place 26 Dis-Chem Living Fit

2021 GOALS: ADD MORE MUSCLE?

We all know that it’s important to set goals – some big, overarching long-term goals and other smaller, more immediate and easily attainable goals to keep making progress and remain motivated.

Seems simple, right? Well, in a way it is, because the act of setting goals requires little action. Setting a goal is easy. We all want to lose a few kilos this year, improve a PB or complete that bucket-list event. Achieving that goal is the hard part.

To be successful at anything you first need to enjoy what you’re doing.

SET THE RIGHT GOAL But before you chase after your ambitious goal for 2021, take a minute to consider whether you’ve actually set the right goal...

When we fail, we tend to write it off to a lack of motivation or willpower. But what if we were doomed to fail from the start because we had the wrong goal to begin with?

There are numerous reasons why a specific goal may not be right for you. You therefore need to take time out after establishing your goals for the year to interrogate them.

This process aims to, among other things, establish whether your motivators are extrinsic or intrinsic. The former can

have a significant impact on your willingness and ability to see things through.

Ultimately, the reason driving your desire to achieve a goal must hold substance to be effective.

Many of us fail to achieve success because we choose to do things that we don’t like doing to achieve an outcome.

Obviously, achieving goals you actually want to accomplish in the first place will set you up for success, rather than failing at the first stumbling block. To be successful at anything you first need to enjoy what you’re doing.

You need to have a passion for it and a desire to improve in that regard.

THROUGH THIS PROCESS, ASK YOURSELF THE FOLLOWING QUESTIONS (AND WRITE DOWN YOUR ANSWERS): Why did you choose that goal?

Why do you want to achieve this goal?

How much do you really want or need to achieve this goal?

What will happen if you don’t achieve your goal?

Am I making this harder than it needs to be?

How will your efforts to attain this goal fit into your current lifestyle and situation?

Do you have sufficient time to dedicate to achieving the goal in the timeframe you’ve set out?

Lifestyle 27

lifestyle

CREATE GOALS WITH SUBSTANCE This creates the most powerful form of motivation there is – intrinsic motivation. This form of internal motivation is driven by an interest or enjoyment in the task itself, rather than relying on external factors or rewards, like a trophy, medal or recognition from others.

Ask yourself if what you set out to achieve is what you really want, or if you’re doing it to appease your family, friends or partner.

Perhaps it’s a societal convention or cultural norm to which you feel compelled to conform.

These reasons are poor motivators and seldom sustain the passion and perseverance needed to achieve long-term goals.

You also need a strong reason behind your desire to achieve a goal because the process will test your resolve at some point on your journey.

When your goals are connected to a larger purpose, they hold personal importance. This will help you answer the question of ‘why am I doing this’ when things get tough.

28 Dis-Chem Living Fit

Get S.M.A.R.T Only once you fully understand what it is you’re pursuing and have established the intrinsic motivators behind your desire to pursue that goal, can you begin plotting your approach to success.

Refining your meaningful goals is a logical and necessary next step. To do this, use the SMART approach:

Specific: You need a clear end-point or marker to work towards. Losing weight is a terrible goal.

Losing 5 kilos to get back to my pre-pregnancy weight is far more specific.

Measurable: The specificity of your goal ensures that it is measurable and sets a defined target – lose 5kg, or run a half marathon in under 2 hours, as examples.

Achievable: Do you have the time and resources available to achieve your goal? Can you afford a gym contract and healthier food options? Do you have the time to dedicate to training every day? It’s worth establishing these parameters upfront before committing to a specific goal.

Realistic: Are your expectations realistic? Can you really lose 20kg in 3 months? It’s unlikely that you’ll achieve unrealistic goals and you’ll end up abandoning them.

Timely: Setting a realistic timeframe is important, but it should also have an end date. Working toward open-ended goals with no deadline is a sure-fire way to dilute your motivation levels over time.

Setting SMART goals will ultimately help you focus on what’s important and will motivate you to take the appropriate actions.

CREATE A PLAN

Following these goalsetting principles also helps to define an actionable plan. After all, without a plan, goals are merely wishes...

This workable plan should give you the blueprint to how exactly you will achieve your goals.

Obviously, walking into a gym without a workout, or following a diet that doesn’t cater to your genetic individuality, metabolism and daily energy and macronutrient requirements, will be an exercise in futility.

Despite this fact, many people start working towards their goals without a plan in place. So, your next step is to identify the actions needed to achieve your goal. This may require the assistance of a qualified professional, such as a personal trainer or dietitian, but the investment will be worth it.

BREAK IT UP

It is beneficial to break up the larger goal into smaller steps, or mini projects. Ideally, you’ll need to complete each mini goal before you can move on to the next.

Doing so also ensures that you constantly progress towards your overarching objective, even if you’re not actively thinking about or focusing on achieving the bigger goal.

ESTABLISH SYSTEMS Win Big: Kind of the Story of My Ultimately, though, the Life. most successful plans In his book, Adams talks about are those that establish using systems instead of goals to systems.

It’s a method growing in popularity achieve success. For example, losing 10 kilos is a goal-oriented approach in many spheres, from business that requires significant willpower to and academia to health, fitness and steadfastly adhere to the plan. sport, because it works.

That’s one reason why few people Goal-oriented approaches, while sustain weight-loss efforts over highly effective at driving behaviour extended periods. In contrast, and boosting performance, are learning about what constitutes a not without their drawbacks. The healthful and appropriate diet and major issue is that the motivation to how to prepare food in the correct complete specific goals is dosemanner is a system that substitutes dependent – motivation levels knowledge for willpower. generally depend on the magnitude Hitting the gym 4-5 times and relative importance of a goal. a week is another common Motivation levels also ebb goal, which can be hard to and intensify based on various accomplish for someone factors. While there are numerous ways to boost motivation periodically who doesn’t enjoy weight (read on for these tips), placing all training. That’s why choosing a form of exercise you enjoy makes your proverbial motivation eggs in heading to your group class with the goal-setting basket tends to end friends, or joining your club for their in failure. regular runs, a sustainable system. In As such, considering goal setting these instances, willpower as a benign, over-theis seldom required to drag counter treatment CHOOSE yourself out the door to a for motivation can be SOMETHING training session. problematic, particularly THAT YOU Ultimately, your sysfor longer-term goal ENJOY! tem becomes what you attainment. do each day to progress The towards your goal. The proposed key here is to determine solution whether, if you completely to this ignored your goals and issue was focused only on your popularised system, would you still get

by Scott the results? If the answer is Adams, the ‘yes’, then you’ve successworldfully done what so many renowned people fail to achieve, cartoonist which is making their and creator of Dilbert, 2021 GOALS: goals attainable through a and author of How STRESS LESS change in lifestyle, rather to Fail at Almost WORK OUT than short-lived quick-fixes.

Everything and Still MORE Lifestyle 29

lifestyle

FOCUS ON THE PROCESS In this context, all the conventional talk about making diet and exercise a lifestyle effectively boils down to implementing systems that enable you to focus your efforts on the process, rather than a blinkered focus on the outcome.

Being overly concerned with this outcome-based approach can create frustration and disappointment, so the sooner we realise the futility of our psychological attachment to outcomes, the better.

The issue is that, despite what we’ve been told and led to believe by many self-help ‘gurus’, we seldom, if ever, can control outcomes – there are just too many variables at play. You can’t control if and when you get sick (or when a global pandemic breaks out), what deadlines or work projects may detract from your training, or what the weather will do on race day.

While you can certainly improve your chances of achieving a specific goal, there are seldom, if ever, any guarantees.

The only things we can control are our daily actions; what we eat, how and when we train, how we handle our stress, and whether we sleep enough. Always

remember that we have complete control over our daily actions and it is our daily actions that determine the eventual outcome.

According to author and expert in the field of personal development, Dan Millman, focusing your best efforts on the present, without attachment to future-based outcomes, more often than not results in success.

In this sense, the goal is no longer the most important element in your day-to-day approach.

Instead, how you plan to achieve your goal and how well you stick to the plan – doing what you need to do, when you should, as best you can – matters more.

Fixating on future-based goals takes your focus off the present and what you need to do ‘now’ to succeed. In the end, it is the process of preparation toward a goal, and the benefits thereof, rather than achieving the goal itself, that holds the greatest value.

That’s not to say you shouldn’t set goals, though. They are important, but rather than fixate on them – worrying if you’ll succeed, or what others will think if you fail – just focus your efforts on the work needed to reach that outcome. And the best way to do that is by establishing the systems that will get you there, regardless of the outcome.

HAVE A LONGERTERM PLAN The other issue with a goal-oriented approach to motivation is what happens once you’ve achieved your goal.

Consider someone who diligently trained for months to run a marathon. Once they finish the race, they often stop training.

Their goal was to complete the race within a goal time. Now that they have achieved that goal, there is no longer anything to motivate them.

When all of your hard work is focused on a particular goal or event, what’s left to keep you progressing when it’s done?

If you have a system in place, you will simply carry on training, maintaining fitness and not losing out on the benefits and progress achieved from all that hard work, until you set a new target.

Any new goal – possibly a stretch target that will challenge you to achieve better results – simply becomes a new benchmark against which you can measure the effectiveness of your system, rather than an all-consuming goal.

PRO TIP: find daily mantras to help keep you on track

30 Dis-Chem Living Fit

2021 GOALS: RUN THAT RACE?

Accountability to your goal is a powerful way to achieve success.

SOME TURN TO SOCIAL MEDIA TO MAKE A PUBLIC DECLARATION OF THEIR GOAL, AND IN DOING SO RISK EMBARRASSMENT IF THEY DON’T SEE IT THROUGH.

USE COMMITMENT DEVICES Whichever approach you choose to achieve your goals, we can all use a few motivation pick-me-ups along the way. Thankfully, we have a veritable arsenal of motivation tools at our disposal.

Accountability to your goal is a powerful way to achieve success. Tell someone about your goals and agree to some form of repercussion or penalty should you fail to achieve them. Commonly referred to as a commitment device, or self-binding, these tools create effective incentives that can make goals more meaningful, while keeping us committed to seeing the process through to the end.

Take, for instance, a goal like losing 20 kilos. Many people will make this commitment to themselves, or they might take it a step further and write this goal down somewhere where they see it on a daily basis. However, these are generally hollow, meaningless commitment devices because there is little or no repercussion if we fail.

While this approach may work for some, most of us will fall prey to the human conditions of procrastination and a lack of willpower.

To see the process through, some people may hire a personal trainer. This creates a financial incentive not to miss a paid-for session. Others get a training partner who they know is waiting at gym for them. Others may take to social media to make a public declaration of their goal, and in doing so risk embarrassment if they don’t see it through.

This social pressure is often enough to help us continue working toward our goals.

Numerous other concepts in the field of behavioural economics can serve as powerful commitment devices to help us achieve our health, fitness and weight-loss goals.

Lifestyle 31

lifestyle

1 WRITE IT DOWN: Whatever your reasons are for working out or eating right, write them down and keep a record of your progress.

Seeing how far you’ve come and what you’ve accomplished will keep your spirits up and will also motivate you to keep pushing on.

32 Dis-Chem Living Fit

5 TOOLS TO BOOST MOTIVATION & ACHIEVE YOUR GOALS:

2 DON’T KEEP YOUR GOALS A SECRET: Share your goals with everyone who cares enough to listen. Not only will this motivate you to succeed due to the social pressure, but these people could assist you with advice or suggestions that could help you achieve your goal.

They could also become a regular and powerful source of support.

3 PARTNER UP: Find a training partner who has similar goals and is at a similar level to you in terms of strength or fitness. Being accountable to someone other than yourself will ensure that you don’t skip sessions.

4

ADD VARIETY: A stale program that offers little variety and no longer challenges you is a sure-fire way to kill your motivation. Keep it fresh and interesting by taking on new challenges or changing your program regularly.

5 REWARD YOURSELF: Buy new training gear or spoil yourself with a day at the spa, instead of relying on food-based rewards. Then keep stretching the targets you need to achieve to earn these rewards. This will keep you focused and working hard towards your overall goal. LF

NEW The Sense: Fitbit’s most advanced health smartwatch

The new Fitbit SenseTM is the company’s most advanced health smartwatch to date, boasting innovative sensor and software technology that includes the world’s first electrodermal activity (EDA) sensor on a smartwatch to help manage stress.

Additional features include advanced heart-rate tracking technology, a new ECG app and an on-wrist skin temperature sensor.

Paired with a free six-month trial of Fitbit PremiumTM, the Sense can help users track key trends in their health and wellbeing, like heart rate variability, breathing rate and SpO2 with the new Health Metrics dashboard.

34 Dis-Chem Living Fit

6 month free Fitbit Premium trial

MANAGE STRESS FOR BETTER HEALTH

Stress levels are rising globally, resulting in various psychological and physiological symptoms. Over time, the physical strain from stress can contribute to a variety of health issues if left unmanaged, like an increased risk for high blood pressure and heart disease, obesity, diabetes and mental health disorders like anxiety or depression.

The combined on-device and in-app experience with Fitbit Sense gives users insights into their body’s response to stress with tools to help you manage both your physical and mental stress.

Fitbit Premium members will also get mindfulness and meditation content from Aura, Breethe and Ten Percent Happier, which can deliver physical and emotional benefits by helping to reduce stress and symptoms of anxiety and depression, and improve cardiovascular health.

TRACK ELECTRODERMAL ACTIVITY The new EDA sensor on the Fitbit Sense measures electrodermal activity responses.

The device and companion app can detect small electrical changes in the sweat level of your skin, which can help you understand your body’s response to stressors and better manage your stress.

The new skin temperature sensor can detect changes to your wellbeing that may potentially be a sign of a fever, illness or the start of a new menstrual phase.

Wearing your device when you’re asleep each night lets you regularly measure skin temperature variation to track trends.

You can also do a quick EDA Scan session on the device to see your responses, or pair it with guided mindfulness sessions in the Fitbit app to see how your body responds during meditation or relaxation. At the end of your session, you will see an EDA response graph on-device and in the mobile app to gauge your progress over time and reflect on how you feel emotionally.

CARBON/ GRAPHITE STAINLESS STEEL

SOFT GOLD STAINLESS STEEL

The robotically-crafted body features a fusion of glass and metal, and the watch is water-resistant up to 50m. The biosensor core has been configured to house the most sensors of any Fitbit device, while maintaining a sleek aesthetic and long battery life of 6+ days.

NEW STRESS MANAGEMENT SCORE Fitbit’s new Stress Management Score calculates how your body is responding to stress based on your heart rate, sleep and activity level data.

Available exclusively with Fitbit Sense, it can be found in the new stress management tile in the Fitbit app. Ranging from 1-100, with a higher score indicating your body is showing fewer physical signs of

UNDERSTAND AND MANAGE YOUR HEALTH

Fitbit Sense also ushers in the company’s next era of heart health innovation with Active Zone Minutes.

And Fitbit’s new PurePulse 2.0 technology, with an all-new multipath heart rate sensor and updated

ENHANCED USER EXPERIENCE

The larger AMOLED display features an integrated ambient light sensor to automatically dim the screen for easier viewing, along with an optional alwayson display mode. The near edge-toedge display is more responsive, with increased resolution.

The user interface and faster processor has been completely redesigned delivering more intuitive,

stress, the score is coupled with recommendations to better manage stress, like breathing exercises and other mindfulness tools.

Fitbit Premium members will get a detailed breakdown on how the score is calculated, which consists of more than 10 biometric inputs, including exertion balance (impact of activity), responsiveness (heart rate, heart rate variability and electrodermal activity from the EDA Scan app) and sleep patterns (sleep quality).

algorithm, delivers the company’s most advanced heart rate technology yet.

It also powers another critical heart health feature - personalised, on-device high and low heart rate notifications. With 24/7 continuous heart-rate tracking, Fitbit Sense can detect and send a notification if your heart rate is outside of your thresholds.

focused on-screen navigation. This includes the introduction of new customisable widgets, redesigned notifications and on-screen apps for a cleaner look, while letting you customise your favourite tools and shortcuts to feature more personalised information for a seamless smartwatch experience.

The new infinity bands are flexible and comfortable, while the quickrelease attachment makes it easier to swap looks from day to night.

NEW FEATURES

Fitbit Sense also combines all of the key health, fitness and smart features found on Fitbit’s other smartwatches, including on-board GPS, 20+ on-device exercise modes, SmartTrack® automatic activity tracking, Cardio Fitness Level and Score, and advanced sleep tools.

You can also stay connected with a range of smart features for added convenience, including a built-in speaker and microphone to take calls and reply to texts with voice commands, contactless payments, thousands of apps and clock faces, and more. LF

The new Fitbit Sense is available in carbon/graphite stainless steel and lunar white/soft gold stainless steel from select Dis-Chem stores and online.

Lifestyle 35

lifestyle

SOW

the

SEEDS

OF HEALTH

Seeds are nature’s small yet potent superfoods. They’re concentrated sources of energy, vitamins, minerals, plant protein, fibre and other beneficial compounds like antioxidant polyphenols, essential fats and enzymes.

Nutrient powerhouses

The various cultivated seeds you’ll find in the nutrition section at your local Dis-Chem store come from different sources.

Pumpkins seeds, for example, are vegetable seeds, while sunflower seeds come from a flowering plant. We now also have access to various specialised crops such as flax and hemp seeds.

36 Dis-Chem Living Fit

Seeds pack this nutritional punch because they require these materials to germinate new plants and support growth.

A mature plant then flowers and produces new seeds, which are also packed with high concentrations of vitamins, minerals and proteins and help to continue the germination cycle.

Culinary accoutrements Seeds are also extremely versatile culinary ingredients.

The easiest way to include seeds in your daily diet is to simply use them as a topping. They are great for adding texture to various healthy meals, including smoothies, breakfasts, soups or wraps.

You can also crush, puree or blend them into recipes to amplify your dish’s nutritional content.

And they’ll provide an energy boost when eaten as a standalone snack during the day – DisChem’s Lifestyle Food Ultimate 4 Seed Mix is a great option!

SEED SELECTION CHIA SEEDS

Offering a near complete source of protein with 19 amino acids, chia seeds are a popular source of plant protein. One teaspoon of chia seeds delivers 2.5 times more protein than kidney beans and three times more iron than that found in spinach.

Chia seeds also contain numerous vitamins and minerals, including calcium and vitamin C, with additional electrolytes that can help to hydrate the body.

They are an excellent source of fibre and antioxidants, and are the richest plant source of omega-3 fatty acids. No wonder these seeds are known as a superfood!

HEMP SEEDS

Hemp seeds are nature’s highest botanical source of essential fatty acid, with more essential fatty acids than flax or any other nut or seed oil.

One tablespoon of hemp seeds also contains all essential amino acids, which makes them another popular ingredient for those looking to bulk up their plant protein intake.

Containing 36% protein, hemp is the second highest protein-rich food on earth after algae by weight.

Hemp is also a great alkalising food with a rich omega-6 fatty acid content. In addition, these seeds are a rich source of phytonutrients – plant-derived compounds that have a protective function and can therefore help to boost our immune systems and protect tissues, cells, skin, organs and mitochondria.

FLAX SEEDS

PUMPKIN SEEDS Pumpkin seeds contain numerous vitamins and minerals, including iron, potassium, phosphorus, magnesium and zinc.

These seeds are a great fuel source for active individuals, providing 559 calories per 100g serving.

They’re also a great source of protein, with about 30g per 100g serving. New research has ßfound that pumpkin seeds can help regulate insulin levels, which guards against diabetic complications.

Flax seeds contain significant amounts of alpha-linolenic acid (ALA), a powerful antiinflammatory, along with dietary fibre and lignans.

The soluble fibre in flax seeds promotes healthy bowel function – one tablespoon of flax seed contains as much fibre as half a cup of cooked oat bran.

From a nutritional perspective flax is also a solid source of potassium, and is also rich in essential fatty acids.

SUNFLOWER SEEDS

These seeds contain a large amount of vitamin E, which is a potent antioxidant that helps protect our cells against the effects of free radicals and other substances that oxidise and can damage our cell membranes. These seeds are also a great source of the B vitamin folate.

And a 28g serving of sunflower seeds contains 512mg of copper, which is more than 50% of our daily recommended intake. Copper is very important for maintaining hair and skin health, as well as joint and bone elasticity and flexibility.

Magnesium – also found in sunflower seeds – is another important mineral for optimal bone health and muscle function. And sunflower seeds are loaded with healthy monounsaturated and polyunsaturated fats.

SESAME SEEDS Sesame seeds also contain those powerful antioxidant polyphenols called lignans – they are generally considered the best known dietary source of lignans.

They’re also a beneficial source of iron, which is an important mineral for endurance athletes and women, who often lack sufficient iron to support red blood cell production.

Other important nutrients found in sesame seeds include copper, manganese and magnesium, along with fibre and omega-6 fats. LF Lifestyle 37

LIFESTYLE RECIPES

SMART SNACKING DELICIOUS SEEDS Who says you can’t eat wholesome foods and enjoy what you’re eating? Get smart with your recipes and hero the humble seed by sprinkling them on salads, soups, smoothies or breakfasts to elevate the taste and texture of your meals. You can also substitute chips, chocolates and other less healthy snack options with seed packs.

Seed-based snacks are not just for those following plant-based diets.

Replace sugar-laden alternatives with a seed mix alternative.

VERY BERRY SMOOTHIE Ingredients

Post workout snack

1 banana, frozen 1 scoop protein powder of choice, strawberry flavour ¼ cup strawberries ¼ cup raspberries ¼ cup cranberries ½ cup unsweetened almond milk 2 tbsp Greek yoghurt 1 cup ice 1 pack NuSeed Canadian Blueberries & Cranberries With Seeds, Nuts & Raisins

How to make it Add dry ingredients to high-speed blender container. Dollop yoghurt on top of dry ingredients. Add ice and almond milk.

Blend on high speed until you achieve the ideal consistency.

Pour into glass and top with NuSeed seed mix.

Breakfast on the run

38 Dis-Chem Living Fit

A quick, no-fuss breakfast packed with energy to get you through the morning.

GREEK YOGHURT BREAKFAST BOWL Ingredients

2 tbsp Greek yoghurt ½ cup blueberries ½ tbsp pomegranate seeds 1 tbsp gooseberries 4 grapes, sliced in halves 1 kiwi fruit, sliced 1 pack NuSeed Vanilla & Cinnamon Roasted Seeds With Chia & Himalayan Salt

How to make it Add yoghurt to a bowl. Top with remaining ingredients. Serve immediately and enjoy.

NuSeed Vanilla & Cinnamon Roasted Seeds With Chia & Himalayan Salt: A sweet snacking combo of sunflower, pumpkin and sesame seeds, coated with cinnamon, vanilla, xylitol and Himalayan salt.

SUMMER SALAD WITH SEED SPRINKLES Ingredients

I cup baby spinach ½ cup baby tomatoes, halved ½ avocado, cubed 1 carrot, julienned ¼ cucumber, sliced 1 tbsp pomegranate seeds 1 tbsp extra virgin olive oil 1 pack NuSeed Balsamic Vinegar & Himalayan Salt Roasted Seeds

How to make it Add tomatoes, carrots and avocado to baby spinach and cucumber base. Toss salad ingredients to mix. Drizzle over with extra virgin olive oil. Sprinkle with pomegranate seeds and NuSeed mix. Serve fresh and enjoy.

NuSeed makes smart snacking easy

Try the low-carb, high-protein NuSeed snack range. The unique dry-roasting process helps retain the seeds’ nutritional value and enhances their naturally delicious flavours. The portion-controlled packs make eating on the run a fuss-free affair. Great as an on-thego snack, or to maintain energy during exercise or long distance endurance events.

The lunch box snack

Your at work go-to bite

NuSeed Balsamic Vinegar & Himalayan Salt Roasted Seeds: A tangy mix of roasted sunflower, pumpkin and sesame seeds sprinkled with balsamic vinegar and Himalayan salt.

There’s a NuSeed snack pack for every moment and every taste preference, all packed in a carefully sealed, portion-controlled 30g pouch. Find your favourite snack in either a single 30g on-the-go pack, a convenient strip-pack or in a larger family box.

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

“

Food is essential to life, therefore make it good

40 Dis-Chem Living Fit

Seed-Delicious™ Seed-Nutritious™

”

A division of NutriSeed

lifestyle

BATCH AND

FREEZE M

Meal prep made easy

aking meals in advance and freezing them is an ideal way to avoid temptations and stay on track with your healthy eating plan.

It’s often as simple as doubling the recipe and dividing the leftovers into meal-sized portions for the week ahead.

You can also prepare batches of different base ingredients or entire meals and freeze them for another

42 Dis-Chem Living Fit

convenient option that can save you time and money.

Having ready-made whole meals on hand also stops you from ordering in or hitting the drive-thru on the way home.

All you need to do is simply reheat your waistline-friendly meal or combination of ingredients in the microwave or in a pot – no mess, no fuss. Diet plan adherence has never been easier!

Batch and freeze basics

Avoid freezing these: Vegetables with a high water content (lettuce, cucumber, bean sprouts and radishes) – they become mushy and limp.

Obviously, certain foods are better suited to the batch and freeze method. Using the wrong options will likely leave a mushy mess on your plate after you’ve reheated your meal.

Freezer friendly: Base ingredients for batching and freezing:

Rice Quinoa Beans Lentils Grated cheese Squash Potato

Hardboiled eggs – they go rubbery.

Mince (meatballs, burger patties) Sauces (tomato-based sauces are extremely versatile) Shredded chicken or beef

Egg and cream-based sauces like mayonnaise – they can separate and curdle.

BATCH AND FREEZE TIPS Allow the food to cool down properly before placing it in the freezer.

Freeze food in realistically sized portions.

Prevent freezer burn by covering food properly in airtight containers or plastic wrap.

Label and date the containers.

Remember that your batch and freeze lifestyle is only as effective as the quality of your storage containers. Airtight options are best, but leave a little space between the lid and any liquid you freeze, and never freeze liquid in glass containers because it expands as it freezes.

When cooking or reheating meals from frozen, start on a lower temperature. Once thawed,

increase the temperature to reheat the ingredients or meal.

And contrary to popular belief, freezing doesn’t kill bacteria. If you are unsure about how long something has been frozen, or your meal seems a bit off once defrosted, don’t take any chances. And only refreeze something that has been reheated. Never refreeze food that has merely thawed.

Lifestyle 43

lifestyle

BEEF STEW A SLOW-COOKED, MELT-INYOUR-MOUTH LOW-CARB HEARTY BEEF STEW. Ingredients

2 thick, lean slices bacon ½ onion, chopped 1 green pepper, chopped 15 rosa/cherry tomatoes, halved 1 cup water 800g

lean beef cubes 1 beef stock cube 2 tbsp olive oil

How to make it Heat some olive oil and brown bacon and onion in a frying pan. Drain any excess fat and then brown meat in the same pan. Remove from heat and combine all ingredients in a pot, cooking at low heat for 3-4 hours. This dish is ready when the beef is tender and soft.

Allow to cool before dishing into containers and freezing

PROTEIN OAT CUPS Ingredients

2 cups rolled oats 4 cups milk alternative of choice 2 scoops protein powder 1 tbsp cinnamon ¼ tsp salt

How to make it Bring the water and salt to a boil in a saucepan on high heat. Add and stir in the oats. Reduce heat to a simmer. Cook oats until soft, for about 20-30 minutes. If all the liquid has reduced before your oats are tender, stir in more water or milk. Add and stir in cinnamon and protein powder. Grease a muffin tray. Fill each cup with a quarter cup of oat mixture. Freeze for later.

44 Dis-Chem Living Fit

THESE SERVING-SIZED OATY TREATS ARE EASY TO MAKE, FREEZE, THAW AND REHEAT FOR THOSE MORNINGS WHEN YOU DON’T HAVE TIME TO THINK ABOUT BREAKFAST. PLUS, YOU CAN ADD WHATEVER TASTY TOPPINGS YOU WANT!

CHICKEN AND SWEET POTATO STEW A COMPLETE MEAL IN ONE POT, READY TO REHEAT WHENEVER YOU WANT A WARM, HEARTY DINNER. Ingredients

2 bay leaves 1 tsp pepper 1 tsp salt 8 skinless chicken breasts 3 medium carrots, chopped 2 cloves garlic, crushed 2 medium sweet potatoes, chopped 2 large tomatoes, chopped 1½ cups water 2 tbsp olive oil ½ chopped onion ½ beef stock cube

How to make it Cut chicken breasts into cubes and brown in a saucepan with some olive oil.

Add water, garlic, onion, salt, pepper and tomatoes. Cover with lid and cook on medium heat for 15 minutes.

Add potatoes, carrots and bay leaves and cook for a further 25 minutes on low heat (or until sweet potatoes are cooked through and chicken is tender). Remove bay leaves before dishing into containers. Allow to cool before freezing.

100 grams of chicken breast contains about 31 grams of protein

LF RECOMMENDS

Lifestyle Food Rolled Oats

Lifestyle Food Organic Rolled Oats

Lifestyle Food Almond Milk

Lifestyle Food Cinnamon

Lifestyle Food Oat Drink

Pietro Coricelli Extra Virgin Olive Oil

Lifestyle 45

lifestyle

“ It has given me the confidence to reach other goals in life.

“

MPUMIE WINS HER FIGHT WITH FOOD

J

azz singer Mpumie Twala loved food, but her love affair eventually turned into a toxic relationship.

SHE LOST

45KG

46 Dis-Chem Living Fit

“I wasn’t physically active either at that time. As a result, I continued to gain weight until I was a size 18 and weighed 115kg. I was just 34 years old.”

Mpumie lost her zest for life and became depressed. “I was not a happy person. I realised I was huge when my clothes could no longer fit me.”

lifestyle

Can’t out-train a bad diet

It was September 2006 when Mpumie resolved to regain control of her life. She started her weight-loss drive by joining a Planet Fitness club.

“It was an uphill battle because I was so unfit at the time. And despite attending gym regularly, nothing happened to my weight problem. I still loved food too much and had not addressed my poor eating habits.”

As a result, Mpumie didn’t make any progress between 2006 and 2008, but she never gave up!

Help from Herbex “In June 2008, I made a decision to find a product that would help me to eat less.”

Mpumie selected Herbex Booster Eat-Less Drops, which helped her reduce her food intake. A month later she bought Herbex Age-Group Weight-Loss Tablets for women aged 20-40 years to add extra impetus to her weight-loss efforts.

“I lost 1kg that month, even though I was only going to gym once or twice a week because it was winter.”

Nevertheless, Mpumie acknowledged her achievement and vowed to continue.

“I felt great after losing that first kilo and went on to lose 30kg

more between July 2008 and April 2009.”

By 2012, Mpumie had lost a staggering 45kg. “I weighed 71kg and people started to notice and comment on my weight loss. I felt good and the compliments encouraged me to continue to reach my ideal weight.”

Mpumie kept using the Herbex Age Group WeightLoss Tablets and has managed to maintain her new weight.

BEFORE “IT HAS GIVEN ME THE

CONFIDENCE

TO REACH OTHER GOALS IN LIFE.”

Dark clouds lift “Excess body weight is like a dark cloud that limits your potential in life. Since losing all that weight, those dark clouds have lifted. I am a AFTER more positive and MPUMIE’S happier person SECRET TO and I’ve managed SUCCESS: to win the battle against my depression. I now love every part of my body and feel beautiful and very sexy.”

Her weight-loss success also imbued Mpumie with new-found assuredness in her abilities.

“It has given me the confidence to reach other goals in life. And this self-belief has benefited

This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use.

my singing. When I was on stage before, I never used to dance, but now I can dance and enjoy my performances because I feel light and free to express myself.”

Age-defying socialite

Mpumie’s weight loss also transformed her social life. “I was not comfortable going out with friends when I was overweight, but now I enjoy every moment. I am also happy and bubbly when I’m out, which helps me meet new people, many of whom tell me that I am beautiful. Most don’t believe me when I tell them my age – at times, I had to produce my ID or driver’s licence to prove it. And I even attracted guys, like sugar attracts bees,” quips Mpumie.

The transformed Mpumie has also enjoyed a new lease on family life. “I now play with my niece, swimming in public places with no worries because I am no longer ashamed of myself. My mother also loves the new me. My family have really assisted me and supported my weight-loss venture.”

And Mpumie uses her renewed energy to get involved and help the less fortunate. “Because I

have learned to take care of myself, I can now help to take care of others.”

LF

Lifestyle 47

lifestyle

FORGET THE

fads

SCIENCE BACKS THESE POPULAR DIET PLANS Fad diets come and go, mainly because they’re unsustainable or downright detrimental to your long-term health. However, there are numerous branded diets or structured ways of eating that consistently feature on annual lists that rank the most popular, most searched or most effective and sustainable diet plans.

48 Dis-Chem Living Fit

THE MEDITERRANEAN DIET

T

hese diets are generally backed by scientific research and remain popular in mainstream society because they’re sustainable – they’re all generally based on sound nutritional principles. And that’s why many who follow these eating plans have achieved results by following one of these approaches.

WHAT’S RIGHT FOR YOU?

The diets vary in their macronutrient structures, which means there is no one-size-fits-all option. We know that everyone is different and will therefore respond differently to certain diets and eating plans.

This is why consulting with a qualified nutritional expert is the best way to determine the diet best suited to your genes, lifestyle and goals.

WHAT IT MEANS

macronutrients:

Macronutrients comprise the three major food groups:

PROTEINS, FATS AND CARBOHYDRATES. These are needed in large amounts in our diets as they serve as our main energy source in the form of calories, and each has their own specific roles and functions in the body.

The Mediterranean diet has gained a reputation as one of the healthiest eating plans around. Emerging research continually affirms existing claims, while also identifying potential new benefits for both mind and body.

For instance, a study published in the journal Nutrition & Diabetes found an associational link between those who ate a Mediterranean diet and reduced weight gain and lower waist circumferences. The American Heart Association has also stated previously that a Mediterranean diet might help to reduce cholesterol, which helps to lower cardiovascular health risks, while a recent study published in the Journal Movement Disorders linked this diet with a lower risk of Parkinson’s disease among women.

The diet explained: The diet consists predominantly of vegetables, nuts, whole grains, some seafood and fruits and plenty of olive oil, with low amounts of dairy products and red meat. Adherents consume considerably less sugar, processed foods, refined carbs and hydrogenated and saturated fats than those who eat westernised diets. Many consider this a balanced diet plan because it includes all macronutrient groups.

It is also easy to maintain due to the variety and the fact that it doesn’t severely restrict portion sizes.

THE PEGAN DIET The pegan diet, proposed by Mark Hyman, M.D., director of the Cleveland Clinic Center for Functional Medicine, is a mix of paleo and plant-based vegan eating plans, both of which have scientific research that affirms their efficacy.

The diet explained: While one advocates a great deal of meat and the other excludes all animal sources, the premise is built around the exclusion of processed foods while advocating for a diet that is closer to nature with an abundance of natural whole foods.

This entails eating five or more cups of vegetables, four servings of carbohydrates, three servings of proteins, two servings of healthy fats and one dairy substitute a day. These foods are consumed over three meals a day, plus two snacks. Meat and fish can also form part of the diet, but only in small amounts.

Adherents are only allowed one cheat day, along with two desserts and two alcoholic drinks per week.

The diet excludes dairy, starchy vegetables and grains that contain gluten.

Lifestyle 49

lifestyle

INTERMITTENT FASTING EXAMPLES OF LOW GI FOODS: Sweet potato Oat bran/rolled oats Wholewheat bread Wholewheat pasta Brown rice

MACROS

A growing body of scientific research shows that calorie restriction from partial fasts could help to reduce and manage weight, while also improving health markers such as cholesterol and blood sugar levels.

Followers of intermittent fasting often also report experiencing sustained energy throughout the day.

One theory is that intermittent fasting increases insulin sensitivity, which aids blood sugar regulation. By increasing the body’s responsiveness to insulin (the hormone that regulates blood sugar) you can reduce excessive fat storage, as well as limit or manage various lifestyle diseases.

KETOGENIC DIETS

The diet explained: Intermittent fasting follows the principle of abstaining from eating for 15-18 hours to skip a meal or two. So your day would look something like eating your first meal at 11:00 and last meal at 18:00. Even two-day-a-week fasts may promote some of the same benefits that uninterrupted calorie restriction promises. Food choices are not always outlined here, but rather the fasting protocol to follow. Generally most people following this diet will opt for balanced healthy food choices. (So you still have to kick the fast and processed foods out of your diet). In its more commercial forms, intermittent fasting techniques go by several names, including the FastDiet, the 5:2 Diet, the Mosley Diet or the Warrior diet.

50 Dis-Chem Living Fit

EXAMPLES OF HIGH GI FOODS: Potatoes White bread White rice White pasta Cakes/pastries/ doughnuts/biscuits Most commerciallyproduced cereals Most sodas/energy drinks

EXAMPLES OF LEAN PROTEIN: Chicken breast Game meat Lean cuts of red meat and mince Ostrich

Ketogenic diet followers eat meals that are very low in carbs and high in natural fats. Research has affirmed its use as a medical treatment for drug-resistant epilepsy, especially in children, with more evidence showing benefits for weightloss compared to other low-carb and traditional diets.

When used correctly, this dietary technique has the potential to reduce body fat and improve your health by prompting your body to utilise stored fat, rather than glycogen, for fuel.

Due to the low carbohydrate intake prescribed by the diet, the body is then forced into a state of ketosis, converting stored fat into free fatty acids and energy in the form of ketones or ketone bodies.

These ketones replace glucose as the body’s primary energy source.

As ketone levels rise beyond a threshold, the body enters a state of ketosis.

The diet explained: The classic ketogenic diet excludes high-carbohydrate foods such as starchy fruits and vegetables, bread, pasta, grains and sugar, while increasing foods high in medium-chain triglycerides – which are more ketogenic – and long-chain triglycerides.

ATKINS DIET The Atkins Diet is a milder, more formalised ketogenic diet. It is one of the first and more popular low-carb diets. It was devised by Dr. Robert Atkins in 1972 and popularised through a successful series of books.

There are numerous studies that affirm the potential benefits of this diet, including studies published in respected journals like the Annals of Internal Medicine and the British Medical Journal.

The diet explained: Followers of this diet are required to drastically reduce their carbohydrate intake to encourage the body to burn fat instead of glucose for energy.

Protein, vegetables and fats dominate this eating plan, with foods like white rice, pasta and flour, potatoes and sugar completely excluded.

People on this diet must count the total grams of carbohydrates and must minus the total amount of fibre (in grams) consumed each day. The two-week induction phase of the plan restricts carb consumption to 20g/ day. Adherents then slowly add more carbs over three more phases. In the fourth and final maintenance phase, dieters can eat roughly 75g of carbs a day.

This diet is known to deliver quick results, but maintaining this type of eating can be difficult as it’s restrictive in nature. There are also concerns regarding its saturated fat content, and the lack of antioxidants, fibre and other nutrients from the limited consumption of fruits, vegetables and grains. Dieters often requires supplements to make up for these shortfalls.

BLOOD TYPE DIET Based on research by American naturopath Peter D’Adamo, the Blood Type Diet first appeared in his 1996 book “Eat Right 4 Your Type”. The book sold more than 5 million copies and the diet now has a worldwide following. The science behind D’Adamo’s theory is so complex that, even in its most simplified form, it’s hard to grasp.

The diet explained: Basically, he suggests each blood group has its own unique characteristics that react negatively to elements of certain food types (lectins). He claims that blood groups evolved at different times during the course of human evolution and, as a result, we are therefore prone to different diseases according to our blood type.

We should therefore find the right combination of food for each blood type to prevent disease. For example:

Type O (‘the hunter’): Eat a low-carb diet of meat and unprocessed foods and avoid wheat, dairy and nuts. Apparently this blood type is more likely to suffer from hypothyroidism, stomach ulcers and thinner blood.

Type A (‘the cultivator): Eat a high-carb diet of fruit and vegetables with little or no red meat. Those with this blood type supposedly have an increased risk of cardiovascular disease, diabetes and cancer.

Type B (‘the nomad’): Consume a diet of fruits, vegetables, grains, fish, dairy and meat.

Apparently this blood type has the best chance of overcoming heart disease and cancer.

Type AB (‘the enigma’): Eat a vegetarian diet with some fish or meat on rare occasions.

This diet’s biggest downfall is that, in 14 years, not one clinical research trial has ever been conducted to support its claims.

The whole concept is based on a theory that’s scientifically unproven, and there are many within the scientific community who question the validity of this approach.

A FINAL WORD Ultimately, the most effective diet is a sustainable eating plan that you enjoy following. The common elements in all successful diets include an abundance of fresh, whole foods that contain nutrients, portion control, some combination of all 3 macronutrient groups, and enough variety to keep eating interesting and tasty. LF

Lifestyle 51

lifestyle

Going green

5 TIPS TO EMBRACE PLANT-BASED LIVING THE EASY WAY EATING MORE PLANTS IS WIDELY CONSIDERED AN EFFECTIVE WAY TO IMPROVE YOUR GENERAL HEALTH, BOOST ENERGY LEVELS AND ENHANCE OVERALL WELLBEING.

Plant-based eating continues to gather momentum as more people change their dietary habits for environmental, ethical or health reasons.

A growing body of research associates predominantly plantbased diets with health benefits like lower blood pressure, cholesterol and blood sugar and reduced body weight. And becoming less reliant on animals for sustenance will also help the environment.

These potential benefits certainly strengthens the case for reducing the amount of animal-derived foods in our diets.

52 Dis-Chem Living Fit

Going green But you don’t have to go all-in on the green theme and ditch the meat and dairy completely to realise these benefits.

While many people are embracing vegetarianism and veganism as a lifestyle preference, you can take a simpler approach by replacing a few animal-based meal ingredients with plant-based options.

And it’s easier than ever to do so with the abundance of meat and dairy alternatives available at food retailers, which you can add to the list of natural whole foods like fruits, vegetables, whole grains, nuts, seeds, oils, beans and legumes.

And with the abundance of plantbased recipes at our fingertips these days, it’s never been simpler to get more of your foods from plant sources without sacrificing on taste and mealtime satisfaction.

How do plants benefit our health?

When compared to animal products, food derived from plant sources are a good source of digestion-friendly fibre. Fresh fruits and vegetables

are also packed with vitamins, minerals and antioxidants, and are lower in both saturated fat and cholesterol than animalderived foods.

Many people who have switched to a predominantly plant-based diet often report experiencing higher energy levels and overall better health outcomes.

Natural, unprocessed plant foods also provide complex carbs, which provide our bodies with the energy they need to function, and can reduce our intake of processed and refined carbs and sugars.

the real thing?

now locally available, the Beyond Burger is hailed as one of the best burger substitutes

HOW TO MAKE THE SWITCH It can feel daunting to switch over to plant-based eating, even if it’s just a few meals a week. Many people don’t even know where to start. But it doesn’t need to be complicated if you follow these tips, which will help ease your transition.

1. START BY SUBBING, NOT ELIMINATING If you normally have a serving of animal protein with some carbs and a vegetable at dinner, such as roast chicken with rice and roast veg, don’t just eliminate the animal protein from your meal. Rather sub the chicken with a plant protein such as beans or legumes.

You can also find plant-based alternatives such as faux-schnitzels

at mainstream supermarkets and speciality stores. These substitutes generally contain ample plantbased protein to ensure you hit your macros, while also making it easier to replace animal protein with an alternative that has a similar look, taste and texture.

Lifestyle 53

lifestyle

#meatfreemondays 2. EARMARK CERTAIN MEALS AS PURELY PLANT-BASED You don’t need to go cold turkey on meat (unless you want to become vegan) but it’s a good idea to set up some parameters to help you stick to eating more plants.

You can do this by dedicating an entire day to eating only plant-based meals, like #meatfreemondays, or you could decide that all lunches during the week will be devoid of animal ingredients.

That means you can include animalbased ingredients at breakfast and dinner. The options are endless!

This flexible way of eating makes it less stressful and more convenient to start your transition, making it more sustainable to ensure you start to reap the rewards of eating more plants.

3. STICK TO WHAT YOU’RE USED TO Don’t completely change the meals you enjoy eating or the flavours you’ve come to know and love.

Rather spend time researching how to sub plant-based ingredients that have a similar taste and texture profile to their meaty counterparts.

For example, sub the beef in spaghetti bolognese with lentils, or make a chickpea curry instead of a chicken dish.

This approach means you don’t need to completely reinvent how you eat, and the flavours will remain familiar.

This combination increases the likelihood that you’ll succeed in eating more plants.

54 Dis-Chem Living Fit

4. TRY SOMETHING NEW Keep experimenting with tastes and flavours by finding new recipes on a weekly basis.

Having fun with plantbased eating and making it interesting will keep you engaged and motivated to sustain this way of eating. And it’s always nice to try something new!

LF RECOMMENDS

We recommend the following animal-based food swaps

Swap dairy milk for: Lifestyle Food has a range of substitutes available:

Almond Milk Oat Milk Rice Milk Coconut Milk Soya Milk

Read more about the Lifestyle Food alternative milk range on page 58.

Swap whey or casein for:

5. FIND SOMEONE TO DO IT WITH YOU

Things are always easier when you’re not alone in doing them. Get a friend, family member or co-worker to join you.

Take turns in bringing each other different plant-based meals or treats to try, or get your partner or family member involved and take turns cooking up something plant-based during the week. LF

NEW

Biogen

NPL

Plant Based Protein

Vegan Protein

USN

Youthful Living

Fully Dosed

Vegan Protein

Vegetable Protein

Diet Fuel Vegan

Raw Sport

Elite Repair

Q&A

ASK THE PROS I am considering a ketogenic diet to lose weight and improve my health. What guidelines should I follow?

Sydney via Facebook

T

he ketogenic lifestyle has become a popular dietary approach among a growing number of health and physiqueconscious individuals in recent years.

This very low-carb, high-fat diet forces the body to tap into fat stores for energy, which offers both health and performance benefits.

From a health perspective, the keto diet can help you lose weight by improving your insulin response and restoring insulin sensitivity.

This way of eating also lowers insulin levels due to the carb restriction.

The net effect is often weight loss through a combination of enhanced fat metabolism and reduced fat storage.

Better insulin function could also help to alleviate certain metabolic conditions associated with obesity and lifestyle disease.

In terms of body conditioning, the ketogenic diet has the power to incinerate fat while sparing muscle, while providing sustained energy throughout the day.

56 Dis-Chem Living Fit

How ketosis works

In terms of body conditioning, THE KETOGENIC DIET HAS THE POWER TO INCINERATE FAT WHILE SPARING MUSCLE, WHILE PROVIDING SUSTAINED ENERGY THROUGHOUT THE DAY.

On a basic level, the diet mimics aspects of starvation because it forces the body to tap into fat-derived energy, rather than stored glycogen (produced from carbs and sugar) for fuel.

By severely restricting your daily carbohydrate intake, your body starts converting stored and ingested fat into free fatty acids and energy substrates called ketones or ketone bodies.

These ketone bodies circulate around the body and replace glycogen as the body’s primary energy source, fulfilling various vital functions that glucose had in the body.

Ketone levels in the blood will continue to rise until they reach a threshold, which is when the body enters a state of ketosis.

And this is where keto supplements can assist your lifestyle transformation. You can augment the process with BHB salts and add exogenous ketones with a supplement like Biogen Keto Alkaline BHB or boost fat metabolism with a fat-loss aid like Biogen Keto Burn. Additional keto-friendly products like a meal shake make low-carb living easier and more convenient.

To help you transition as smoothly as possible to a ketogenic lifestyle, consider these dos and don’ts: First check with your doctor or healthcare practitioner if this diet is safe and appropriate for you, especially if you are prediabetic or diabetic as these conditions increase the risk of a potentially serious condition known as ketoacidosis.

Eat sufficient fat, particularly foods high in medium-chain triglycerides and monounsaturated and polyunsaturated fats, including coconuts, avocados, natural oils, tree nuts and certain seeds, as well as unprocessed meats and leafy green vegetables.

What you need to do when on a keto diet Progressively reduce the amount of carbohydrates consumed over time to no more than 50g/day.

Add specific keto supplements to your eating plan to make it easier to adhere to this lifestyle and support your efforts to achieve and maintain ketosis.

Supplement with a multivitamin and mineral complex to compensate for a lack of micronutrients usually derived from the carbs, fruit and vegetables excluded from a ketogenic diet.

Include a fibre supplement to maintain healthy digestion.

Drink sufficient water and replace electrolytes.

Get sufficient sleep.

Monitor your calorie intake to avoid overeating because fat contains 9 calories per gram, compared to 4 calories per gram of carbohydrates and protein.

Constantly monitor your blood lipid profile to manage any adverse conditions that may arise from an increase in cholesterol.

Test your urine using keto sticks to determine when you reach a state of ketosis and maintain this state as required.

Train using a low volume, high intensity weight training approach to preserve muscle, or a higher volume, low intensity approach for cardio and endurance-based exercise, at least until you adapt.

Abandon your ketogenic diet if after three weeks your body hasn’t adapted.

Don’t do this on a keto diet Don’t significantly reduce your carb intake without going through a “metabolic shift” – the process whereby the body is weaned off its reliance on glucose and learns to function properly using ketones as an energy source.

Don’t eat processed meats, root vegetables, legumes (including peanuts), sweet fruits, grains, fast and convenience foods, low-fat variants, sweets, chocolates, processed carbs, sugar, artificial sweeteners, starchy carbs, baked goods and margarine.

Don’t drink sugary drinks, sweetened beverages, excessive dairy milk or alcohol.

Don’t include too much protein in your diet. The body can convert amino acids into glucose, which can shift you out of your ketogenic state.

Don’t give up if you experience brain fog or a dip in cognitive function initially. The brain relies primarily on glucose and adaptation to ketones can take up to three weeks. LF

Lifestyle 57

MILK

THE UNSTOPPABLE RISE OF

ALTERNATIVES

D

airy has been a mainstay in modern diets since the dawn of the agricultural era due largely to its impressive nutritional value and man’s ability to mass produce it with commercial farming practises.

Almond milk

alternatives is on the rise.

Farmers, food manufacturers and health food retailers like Dis-Chem are meeting this demand with a range of products, each offering a unique blend of attributes to fit different dietary, health, lifestyle and budget requirements.

THE GLOBAL DAIRY ALTERNATIVES MARKET STUDY RELEASED IN FEBRUARY 2020 STATES THAT THE MARKET WAS VALUED AT $13,021 MILLION IN 2018. PROJECTIONS SUGGEST THAT IT WILL REACH $35,804 MILLION IN VALUE BY 2026

Nut milks naturally don’t contain cholesterol or lactose. Almond milk is one of the more popular nut milks available due to its creamy texture.

This makes it an ideal milk replacement for coffees, breakfasts, smoothies and 58 Dis-Chem Living Fit

But dairy’s diet dominance is diminishing. There are numerous reasons behind this trend, from a rise in dairyrelated food intolerances and allergies to concerns around dairy farming’s environmental impact.

That’s why demand for milk

other forms of cooking and baking.

Many manufacturers also fortify their products with additional calcium and vitamin D to make it a more suitable milk replacement.

However, it is naturally rich in vitamin E, which is a powerful antioxidant, along with a moderate amount of potassium.

It is also a popular milk

alternative for weight-conscious individuals due to its lower calorie and sugar content. Just make sure to buy unsweetened options if this is important to you.

A one-cup serving* of unsweetened almond milk typically contains:

2.5g fat 2g carbs 1-1.5g protein 30-60 calories

Coconut milk

Soy milk

Coconut milk is a popular dairy alternative for use in cereals, porridges, smoothies, baking and many other recipes because it has a creamy texture and rich taste due to its fat content, including saturated fat – plant-based saturated fat, that is, in the form of mediumchain triglycerides (MCTs).

These milk products are produced from the white flesh from a brown coconut and water.

Coconut milk offers little in terms of plant protein, but it’s a great low-carb option. And it contains lauric acid, which raises ‘good’ HDL cholesterol levels. But take note, it is highly calorific, so use it sparingly.

A one-cup serving* can contain more than 500 calories, which is three times more than that found in full cream dairy milk

Soy milk is one of the more common plant-based milk alternatives on the market. This milk is made by extracting the base ingredient from mature soy beans, which is mixed with water and some type of sweetener.

Soy milk has a light taste and is slightly thicker than cow’s milk.

It is naturally low in saturated fat and cholesterol-free.

And soy is a complete protein – it contains all essential amino acids. While it has a high protein content, it offers less calcium than cow’s milk. That’s why most manufacturers opt to fortify their products with calcium, along with vitamin D for better absorption.

Soya is a source of sodium, magnesium, phosphorous, riboflavin, vitamins A and K and the B-vitamins thiamin (B1) and pyridoxine (B6).

A one-cup serving*

57g fat 5g protein 13g carbohydrates 552 calories

4-5g fat 3-4g carbohydrates 7g protein 80 calories

Oat milk Oats are a firm favourite in any health-conscious meal plan and oat milk certainly lives up to that billing. It has a mild flavour and boasts an impressive nutritional profile.

When made from unrefined whole grains like steel cut or rolled oats, oat milk contains fibre, including beta-glucans, various trace minerals, plant-based protein and some fatty acids. Many brands fortify their products with additional vitamins and minerals such as iron, calcium and vitamins A, D, B2 and B12.

While generally considered gluten-free, oat milk can contain gluten due to cross-contamination in manufacturing facilities, so read the label carefully if you are gluten intolerant or suffer from Celiac disease. It is a good option for anyone with nut allergies who can’t consume almond milk.

A one-cup serving* 2-4g protein up to 5g fat 2-4g fibre 15-20g carbohydrates 90-120 calories

*Typical values found in a one-cup (240ml) serving Values might differ between brands. Always read your product labels

Rice milk Rice milk is made from rice that has been processed, milled and blended with water.

During this process, more complex carbohydrates are broken down into simple

sugars, which gives this milk a natural sweet taste.

This means that rice milk contains more carbohydrates and sugar than cow’s milk, and it does not naturally contain protein. However, it is generally considered the least

allergenic of all milk varieties.

It is often also enriched with calcium and vitamin D. A one-cup serving* 26g carbohydrates 12g sugar 80mg sodium 140 calories LF Lifestyle

HEALTH

Timing your morning coffee matters DRINKING A CUP OF STRONG BLACK COFFEE BEFORE BREAKFAST TO WAKE YOU UP AFTER A BAD NIGHT’S SLEEP COULD IMPAIR YOUR BLOOD SUGAR CONTROL, ACCORDING TO A STUDY BY RESEARCHERS FROM THE CENTRE FOR NUTRITION, EXERCISE & METABOLISM AT THE UNIVERSITY OF BATH. SO EAT FIRST AND THEN HAVE A PICK-ME-UP IF YOU STILL NEED IT!

HEAL

RUN FOR YOUR HEALTH

Sharp body, sharp mind NEUROSCIENTISTS FROM THE UNIVERSITY OF GENEVA HAVE FOUND THAT INTENSE PHYSICAL EXERCISE SESSIONS AS SHORT AS 15 MINUTES ON A BICYCLE IMPROVE MEMORY, INCLUDING ACQUIRING NEW MOTOR SKILLS THROUGH THE ACTION OF ENDOCANABINOIDS, WHICH ARE MOLECULES KNOWN TO INCREASE SYNAPTIC PLASTICITY.

NEW RESEARCH PUBLISHED IN THE JOURNAL MEDICINE & SCIENCE IN SPORTS & EXERCISE SUGGESTS THAT ENDURANCE TRAINING MAY MITIGATE THE IMPACT ON OUR CARDIOVASCULAR HEALTH OF PROLONGED SITTING BY IMPROVING ENDOTHELIAL FUNCTION. SCIENTISTS AT THE SPORTS RESEARCH CENTER AT HOSEI UNIVERSITY IN TOKYO SHOWED THAT REGULAR ENDURANCE TRAINING IMPROVED NITRIC OXIDE PRODUCTION, WHICH REGULATES VASODILATION AND IMPROVES CIRCULATION AND BLOOD FLOW – TWO FACTORS AFFECTED WHEN WE SIT.

*Study published in the journal Scientific Reports.

$315.47bn THAT’S HOW MUCH THE GLOBAL WELLNESS TOURISM MARKET IS PREDICTED TO GROW BETWEEN 2020 AND 2024 DUE TO COVID19’S INFLUENCE ON HEALTH AND WELLNESS, ACCORDING TO TECHNAVIO.

On trend

A new trend has emerged in the era of remote working and the world’s renewed focus on health. More hotels now offer ‘wellness sabbaticals’, which allow workers

LTH

to find time for meditation sessions, yoga classes, HIIT workouts and spa treatments, without neglecting their work e-mails and Microsoft Teams meetings.

HAPPINESS IS ENJOYED WITH GOOD HEALTH.

in this section YOUR HEALTH

What healthy really looks like...62

FEATURE

Supplement innovations...66

Q&A

Weight gain...70

health WHAT TRUE HEALTH REALLY MEANS

WHAT DOES ‘HEALTHY’ LOOK LIKE? 62 Dis-Chem Living Fit

Since the advent of mass media, TV, movies and glossy magazines have portrayed svelte and skinny women as alluring and the epitome of health.

These ideals have shaped society’s perceptions about how the female form should look.

Then came social media, which pushed the feminine ideal further to the edges. These platforms also introduced many toxic and often harmful practices, such as body shaming, and created unrealistic perceptions about the ideal female physique, particularly among teenage girls.

Being healthy is, first and foremost, about how you feel.

From skinny to strong

But counter-culture has since stepped in to redefine what healthy really looks like. The “strong is the new skinny” movement, for example, sparked a dialogue around what society deemed acceptable with regard to the female form.

While it was empowering in many ways, this ideal has also polarised views in the opposite direction, with more women pushing to extremes in an effort to achieve overly muscular and extremely lean physiques.

In this quest for ‘the perfect body’, be it strong or skinny, society often conflates health, weight and body type.

The health halo

While a muscular, lean physique may epitomise a healthy lifestyle in modern society, or a skinny women is often considered beautiful, these attributes are not one and the same.

We’ve been conditioned to use weight as a barometer for our health. When applying this warped lens, the skinnier you are, the healthier you are.

So what is the true measure of ‘health’? How should women adjust their mindsets to disassociate their outward appearance with their concept of wellbeing?

and living life with boundless energy.

If you’re constantly tired, lack energy and find yourself in a bad space mentally, but you’re skinny or lean and muscular, can you truly consider yourself healthy?

Weighing you down

Conversely, being obese – carrying excess weight for your height, or a body composition that consists disproportionately of body fat – can also negatively impact your health, as can an abnormally low body fat percentage.

Ultimately, though, weight is not the be-all and end-all when it comes to optimal health. You will only ever realise true health when you shift your view to encompass a more holistic approach.

“Healthy” is a multifaceted concept.

We need to take into account and nurture all of these facets, including our emotional, physical and mental state.

For starters, you need to look beyond what the scale says and what you see in the mirror.

Being healthy is, first and foremost, about how you feel, and how your body and mind function on a daily basis. It’s about physical and mental vitality, emotional wellbeing

We’ve been conditioned to use weight as a barometer for our health. When applying this warped lens, the skinnier you are, the healthier you are.

is strong the new skinny?

Health 63

health

The physical

“

remember

weight is not the beall and end-all when it comes to optimal health.

The mental

Your mental state is a key component for overall health. It’s difficult to properly define optimal mental health – it isn’t just about the absence of depression and anxiety.

Other elements to consider in the equation relate to your ability to enjoy life, your resilience to life’s stresses and your ability to balance priorities such as family, work, exercise and your social life.

Mental illnesses such as depression, anxiety or eating disorders all contribute to how well an individual functions and performs everyday activities. It is, therefore important to work on all of these areas to achieve holistic mental health.

Ultimately, when you actively address every aspect related to your health in a holistic manner, you’ll craft a healthy lifestyle where a better body is a beneficial by-product, rather than the main focus.

Of course, crafting this lifestyle is highly individualised and will look different for everyone. It is up to you to identify what is most important in your life and the areas that require the greatest focus to establish a more balanced approach. LF

64 Dis-Chem Living Fit

RATE YOUR HEALTH

A good way to check how healthy your body is from an fitness perspective is to monitor how your body moves and functions when you exercise.

A heightened perception of exertion at relatively low intensities or efforts could indicate a body that is out of balance and struggling to cope with the stress of physical activity.

A healthy body should also move freely through a wide range of motion with no pain or restrictions. A healthy body is also strong and mobile enough to perform everyday activities such as walking, standing, lifting and bending with ease.

Here are some signs that you’re on the right track: Your menstrual cycle is regular Your energy levels are stable You can take the stairs and breathe normally You go to the bathroom regularly You’re able to fall asleep easily and remain asleep for a decent amount of time and wake up feeling refreshed You’re rarely sick You rarely have skin breakouts You’re able to manage life stress You have good mobility and range of motion

health

INNOVATE INNOVATION ABOUNDS IN SUPPLEMENT SECTOR

The supplement market is highly competitive. As consumers look for ways to make their lives more convenient and achieve their health and fitness goals, more and more have made supplements part of their lifestyle.

As demand for these products has continued to rise, so too has research and development as manufacturers look to continually improve formulations and gain a competitive advantage in the

66 Dis-Chem Living Fit

market with new innovations.

As a consequence, supplement and nutraceutical manufacturers today invest significantly to deliver various new innovations within existing categories, as well as entirely new products.

We take a closer look at some of the more prolific developments in the supplement industry in recent years, which help to keep products at the cutting-edge of this exciting industry.

ORGANIC AND NATURAL INGREDIENTS

As the world grapples with a pandemic, more people are focusing on their overall health and wellness. In their quest to improve their lifestyles and lose weight, many are focused on overhauling their diet by dropping overly processed food stuffs and sugar, and are including more natural and organic products.

And the same trend is emerging in the supplement sector as consumers demand products with better-for-you ingredients and products that positively impact their bodies and the environment.

While demand for organic, ethically-sourced ingredients was already on the rise before the pandemic, the novel coronavirus has exponentially increased consumer appetite for these products.

In response, supplement manufacturers are creating formulations that contain non-GMO and organic ingredients. A popular category is organic whey, which is created using dairy from organically-reared cows that are typically grass-fed, range freely and aren’t given artificial growth hormones or antibiotics.

These products are often formulated without added sugars, preservatives and colourants.

Similarly, native whey products are popping up on more supplement store shelves. Native whey has gained momentum as the new trend in protein supplements because it is touted as a cleaner, less processed form of whey that delivers more nutritional benefit due to higher levels of leucine, tryptophan and cysteine, and improved bioavailability.

Raw-form ingredients also feature in new product releases. Biogen, for example, recently launched BULK RAW, an innovative mass gainer that bridges the gap between sports supplements and performance foods. Biogen has formulated this premium mass gainer using real foods such as sweet potato, raw oats and rice to provide quality carbohydrate sources, and plant-based proteins.

FUNCTIONAL INGREDIENTS

Biogen Grass Fed Whey

Biogen Bulk RAW Gainer

FUNCTIONAL

Primal Skinny Whey

Biogen Lean Whey

Modern supplement formulations now also often include added ingredients that deliver additional, performance or lifestyle benefits.

Supplement manufacturers are leveraging functional ingredients to create innovative products and completely new categories such as diet proteins. These products offer unique or enhanced formulations with a mix of ingredients that cater to different goals and needs.

For instance, various supplemental protein products now contain compounds that aid digestion, improve digestive health and enhance absorption. These ingredients may include probiotics, prebiotics and digestive enzymes.

Primal Skinny Whey, for example, is enriched with prebiotics and digestive enzymes. And Biogen Lean Whey contains OatWell™, a patented form of oat beta-glucan fibre that helps to maintain energy levels and aid digestion.

AND THE BENEFIT: Including specific protein-digesting enzymes like proteases and peptidases, also ensures that more of the protein you drink in your shake or smoothie is absorbed by your body.

And anylase enzymes, which break down carbs, along with enzymes that digest natural sugars like lactose, may assist with symptoms associated with lactose intolerance or other forms of digestive discomfort commonly experienced by sensitive individuals.

Health 67

health

KETO

NEW PRODUCT CATEGORIES

A new product category has emerged alongside the rising popularity of the lowcarb lifestyle as more healthconscious consumers shun sugar and processed carbs.

The result is a proliferation of easy-to-consume products such as bars, snacks, powders and readyto-drink beverages that support a low-carb or ketogenic lifestyle and fall under the ‘keto’ supplements banner.

These products not only help to make low-carb eating more convenient but can make this diet more effective by accelerating or amplifying the body’s natural processes as it enters a state known as ketosis.

This is the metabolic state where the body most efficiently converts stored and ingested fat into usable energy. This innovative supplement product category will continue to grow in prominence as more and more people experience its benefits.

Biogen Keto Meal Shake

USN Keto Range

68 Dis-Chem Living Fit

As manufacturers continually look for ways to boost product efficacy or separate their product from the rest, many choose to include patented ingredients or blends that independent nutraceutical companies have developed and often tested.

Supplement manufacturers may also patent a unique combination of ingredients to ensure that no competitors can copy their formulation. You’ll commonly find patented ingredients in pre-workouts and fat burners, but they can also appear in other supplements.

Here are a few common patented ingredients currently dominating modern supplement formulations: AstraGin® is a patented compound that increases absorption of many vital nutrients to promote a healthy gut environment.

NPL Keto Range

GlycerSize (formally known as GlycerPump) is a stable form of 65% glycerol powder, which offers enhanced hydration and increased stamina, and fully saturates muscles.

Sinetrol® is a non-stimulant-based weightloss ingredient with benefits supported by 3 clinical studies.

COLLAGEN

Collagen is another ingredient rising in popularity amid the ‘beauty from within’ trend. This structural protein is required to support skin, hair, nails and connective tissue health and repair damage that occurs from activity and ageing. As such, supplement manufacturers like Biogen now include collagen in products like its Keto Meal Shake with Collagen.

A review of supplement labels may also reveal line items referred to as proprietary blends, stacks or complexes, or patented ingredients.

Bioperine® is sourced from piperine and has patented status for its ability to increase the bioavailability of certain nutritional compounds.

Youthful Living Keto Bars

Teacrine® is a patented compound that delivers energy, mental clarity, and improved motivation and mood.

Nitrosigine® is a safe, non-stimulantbased, patented complex of bonded arginine and silicon, that is engineered to deliver performance benefits. LF

Q&A

ASK THE PROS I’ve been training consistently and I’ve stuck to my diet for months, yet my weight has started to creep back up.

What’s going on?

Nancy via Instagram

S

eeing the scale move in the wrong direction, despite your best efforts, can be seriously disheartening. But before you freak out, consider these five common reasons for unexplained weight gain.

You can fix most almost immediately with a few simple tweaks, while others aren’t necessarily detrimental to your body transformation goals.

1. Your metabolism has changed

Your body composition changes when you control your calorie intake, eat a diet comprised of the appropriate macronutrients and exercise regularly.

However, your body adapts to these dietary manipulations and increased energy expenditure over time. Specifically, when you lose weight by creating a slight calorie deficit, your resting (basal) metabolic rate decreases (a process known as metabolic adaptation or adaptive 70 Dis-Chem Living Fit

What we eat and drink daily has both

shortterm and long-term implications on our weight and body composition.

thermogenesis). This process means your body burns slightly fewer calories each day to meet your daily energy requirements. While the impact is negligible at first, losing more weight amplifies the response.

You’ll also need to consume fewer calories to maintain your new goal weight. Reverting back to the energy intake you consumed before your transformation will result in weight gain (this is often called rebound weight gain). Therefore, it is important to regularly adjust your calorie intake based on your weight loss and changing body composition because your metabolic rate changes in response.

2. You’re retaining water

Numerous factors can cause water retention, which can influence your weight during the day.

Water retention happens when fluid escapes from the circulatory system and is retained between the cells of the body. The body also uses a complex system of hormones and hormone-like substances to regulate fluid balance. Depending on your hydration levels,

this process will either rid your body of excess water, or retain water if you are dehydrated.

We tend to retain water in the feet and legs, but it can also occur in the hands, arms, midsection and around the lungs. This water retention is often caused by inactivity, as inactive muscles don’t pump fluid back up towards the heart, causing it to pool.

But, since you’re active, it may be food related. In this regard, sodium intake, particularly from processed

foods, is a major cause of this condition. It could be beneficial to follow a low-sodium diet.

Other causes include pregnancy and PMS, using laxatives, contraceptives, certain medications or diuretics, or sunburn, heat exposure, allergic reactions, nutritional deficiencies, postpartum hormonal fluctuations and hormone replacement therapies, among others.

3. You’ve lost fat, but added muscle When you lift weights and support your recovery with adequate protein from supplements and foods, you develop more muscle.

This change in body composition increases the amount of metabolically-active muscle tissue on your body. This helps to raise your metabolic rate, even while at rest. You will consequently burn more calories throughout the day, including stored body fat.

However, what we tend to forget is that this shift in body composition often increases, rather than reduces, our weight.

While the commonly-accepted explanation for this is that muscle weighs more than fat, that is not entirely accurate.

Actually, muscle tissue is denser than fat. This means that a kilo of muscle tissue takes up less volume than an equal amount of fat mass.

This is why it is possible to be

MORE MUSCLE MEANS YOU’LL BURN MORE CALORIES

visibly slimmer without significant weight reduction. However, a kilo is a kilo, whether it is fat or muscle.

That means that if your measurements stay the same, you have basically replaced the previous volume of fat with denser muscle tissue. If that’s the case, then you might weigh more than you did. You’ll look fit, firm and fab, though, so don’t freak out!

Instead, embrace the change and keep working hard to add more shapely muscle, regardless of what the scale says.

DID YOU KNOW:

Muscle tissue is denser than fat.

This means that a kilo of muscle tissue takes up less volume than an equal amount of fat mass.

Health 71

Q&A

4. You’ve ingested the weight What we eat and drink daily has both short-term and longterm implications on our weight and body composition. Because your diet in on point, you’re probably not adding additional weight in the form of excess body fat due to an overconsumption of calories or through poor food choices.

It is more likely that the composition of your last meal and the amount of food you ate has an immediate,

albeit transient, effect on your weight. The food you eat has mass, even after you’ve chewed, swallowed and digested it. Whether it’s in your stomach, intestines or your bowel, food in your system will cause weight fluctuations.

Drinking your recommended 2-3 litres of water a day can also impact your weight. Down a litre of water in a few gulps and the scale could show an extra kilo. Even if you sip throughout the day, a healthy bladder can also hold almost 500ml of urine – that can add almost half a kilo. Add to that additional sources of water stored in

DID YOU KNOW:

weight variations of up to 2 kilos a day aren’t uncommon. your body and it becomes clear why weight variations of up to 2 kilos a day aren’t uncommon. Obviously, a visit to the bathroom can reverse the weight gain.

Food allergies or intolerances can also cause bloating and water retention due to the inflammatory response in the gut.

There are also specific changes that occur in the body after periods of calorie restriction and weight loss that aim to restore weight homeostasis. It’s a natural survival response as the body perceives a state of continued weight loss as a threat. This drives changes in appetiteregulating hormones such as ghrelin and insulin, and appetite-suppressing hormones such as leptin, which can result in overeating or binge eating.

Also, your body can develop a tolerance to appetite-suppressing hormones over time, yet we never develop a tolerance to appetitestimulating hormones. As a result, these hormones continue to stimulate feelings of hunger, even once a period of dieting ends. If you don’t manage your calorie intake, you can easily regain weight.

Dieting also affects other metabolismregulating hormones such as thyroid hormones, which effectively slows your metabolism and may stunt fat and weight loss.

72 Dis-Chem Living Fit

DID YOU KNOW:

5. Your hormonal balance is out

chronically elevated levels of the stress hormone cortisol from extreme dieting and exercising or other stressors can also promote fat gain, particularly around our organs in the form of visceral fat.

Oestrogen dominance – disproportionate levels of oestrogen compared to progesterone – can also result in unexpected weight gain because this state promotes fat storage, particularly around the midsection.

While this is most common among perimenopausal and menopausal women, environmental factors can also cause this effect.

Similarly, chronically elevated levels of the stress hormone cortisol from extreme dieting and exercising or other stressors can also promote fat gain, particularly around our organs in the form of visceral fat.

And changes in the balance of specific hormones that relate to a woman’s menstrual cycle can cause some degree of water retention, too, which, as already explained, can affect your weight. LF

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Embrace the

KETO LIFE ! ™

In their quest to lose weight, overcome chronic fatigue and regain their energy and vitality, many people are turning to a ketogenic lifestyle.

Going ‘keto’ entails following a high-fat, low-carb lifestyle. Eating this way aims to induce ketosis, which is a state where the body meets most of its energy needs with substances called ketones, instead of glucose from carbohydrates.

Another fuel source

You’ve probably heard, either during high school biology or in a television commercial, that glucose fuels the body, which we generally get from the carbohydrates in our diet.

Foods such as bread, rice and fruit are digested and converted into glucose, either immediately or what is not used is converted to fat. This provides us with the energy we need to maintain our bodily functions and get active. Yet, your body has a backup plan in case you can’t get enough carbohydrates.

This alternative energy source 74 Dis-Chem Living Fit

is fat. The liver can break down circulating fatty acids from fat reserves and ingested fat to produce those ketones for the energy we need to keep going.

A KETOGENIC DIET TYPICALLY CONSISTS OF:

75% FAT

Eat plenty of good fats from quality sources like MCT oil, avocados, cheese and eggs.

20% PROTEIN

Moderate protein intake from fatty cuts of meat, nuts, eggs and cheese.

5% CARBS

Very low carbohydrate intake from sources like vegetables or nuts.

Weight loss and ketogenesis

On paper, it is simple enough to keep your body in a ketogenic state – merely reduce your carbohydrate intake and cut out the sugar from your diet.

Foods such as processed snacks and sugar-filled drinks have to go, but so should carb-rich foods like bread, rice, potatoes and pasta.

Replace these with complex carbs from natural sources, particularly leafy greens.

The body will subsequently enter a metabolic state where it preferentially burns fat for fuel.

You then sustain this energy system by following a low-carbohydrate, high-fat and moderate-protein diet.

THE BOTTOM LINES IS: To BURN fat, you have to eat MORE fat (and less carbs). This will trigger that all-important fat-burning process in the liver.

The keto benefits You won’t go hungry while following a ketogenic lifestyle because a high-fat diet provides enough calories to keep you going all day. You will feel satisfied munching on good proteins, such as fish and grass-fed beef, as well as nutritious greens, which provide the building blocks your body needs to repair and rebuild itself!

You’ll feel good and look great as you start to shed those kilos.

Remember, MAINTAINING a state of ketosis relies on keeping up a healthy, low-carb lifestyle.

You may also experience additional benefits when following a ketogenic lifestyle. These could include: Weight loss Reduced inflammation Improved energy levels Mental clarity Regulated metabolism Regulated blood sugar levels Fewer cravings Hormone regulation Remember, switching to a ketogenic lifestyle is not just about throwing those carbs in the bin. It is about MAINTAINING a healthy eating plan and understanding that the key to good nutrition is a foundation of good quality, fresh produce.

Don’t forget that exercise is crucial, not only for your physical health and to keep you slim, but for your mental and emotional wellbeing, too.

KETO LIFE™ Lifestyle

You can get extra support to achieve and maintain ketosis from Keto Life™ products. All products have been formulated specifically to help you achieve ketosis faster and more easily maintain this state. They are a must for those serious about getting their body back into shape!

The Keto Life™ range of lifestyle products will help YOU LOSE WEIGHT AND KEEP IT OFF. Adding these products to your keto diet plan will help you feel better, restore your energy levels and regain your lost confidence!

Supplementing with KETO LIFE™

BHB Ketones can help you achieve a state of ketosis faster, which can result in weight loss, and will also help your body stay in a ketogenic state while following a ketogenic lifestyle. It’s a great way to kickstart your new keto lifestyle!

But don’t just take our word for it. Mokgadi tried the Keto Life™ lifestyle and achieved her goals!

“In the first 4 weeks, I lost 2.5kg and 8cm around my waist… in 6 weeks I lost a total of 5.5kg. I’m the happiest about my blood pressure, which stabilised after I joined the Keto Life™ lifestyle. Even my skin is glowing! All thanks to Keto Life™!”

Start the Keto Life™ lifestyle in 4 easy steps

Keto Life™ products are specially formulated to contain exogenous ketone salts and BHB (Beta Hydroxybutyrate), which is a ketone that your liver naturally produces from fatty acids during ketosis. BHB helps your body switch from using glucose for energy by assisting the liver to produce more ketones. This assistance breaks down fat more efficiently for use as energy. Essentially, BHB is a clean-burning energy source for both the body and the brain.

Keto Life™ supplements are available at selected Dis-Chem stores country wide or online.

Visit the Keto Life™ website at www.ketolife.africa or the Keto Life Africa Facebook page for additional resources and support. A medical doctor and friendly, trained consultants are available to answer your questions and ensure that you get the right advice to achieve better health and shed those extra kilos!

Your keto lifestyle starts today

It is time to change your eating habits and get moving! No more counting calories, weighing food or eating less! You simply HAVE TO STOP eating sugar and cut your carbs.

All around the world, more people are changing to a keto way of life and enjoying their new-found CONFIDENCE. And Keto Life™ supplements can help you get there.

Advertorial 75

GYM

MYTH BUSTED

CARDIO DOESN’T ‘EAT’ MUSCLE

RESEARCHERS IN SWEDEN HAVE DISPELLED A COMMON MYTH THAT CARDIO AND WEIGHT TRAINING DON’T MIX. In fact, the 2019 study determined that concurrent aerobic and resistance exercise may enhance the anabolic (muscle growth) environment. The scientists affirm that aerobic exercise can precede resistance training on the same day “without compromising in vivo muscle power”. *Published in Medicine & Science in Sports & Exercise.

22

22. THAT’S THE AVERAGE AGE OF COMPETITORS AT THE 2020 REEBOK CROSSFIT GAMES, ACCORDING TO STATS RELEASED BY THE MORNING CHALK UP. IT IS ONE OF THE YOUNGEST FIELDS EVER AT THE GAMES.

DID YOU KNOW? The gluteus maximus is the largest muscle in the human body.

COVID-19 Fitness Trends THE STATE OF FITNESS DURING THE GLOBAL COVID-19 PANDEMIC REPORT BY ASWEATLIFE REVEALS HOW FITNESS TRENDS CHANGED AMID THE GLOBAL PANDEMIC. BEFORE COVID-19, THE MOST POPULAR FORMS OF TRAINING WERE:

Before the pandemic

During the pandemic

STRENGTH TRAINING 68.38% YOGA 57.95% HIIT 55.73% RUNNING 47.52% INDOOR CYCLING 41.2%

WALKING 72.49% BODYWEIGHT-BASED STRENGTH 67.51% EQUIPMENT-BASED STRENGTH 52.48% YOGA 49.67% RUNNING 44.98%

GYM PHYSICAL FITNESS IS THE FIRST NECESSITY OF HAPPINESS.

in this section WORKOUT

Bands and core sliders ...78

EXPERT Q&A

What’s the difference between bands...88

SUPPLEMENTS

Thermogenics ...92

NUTRITION

Maintain BCAAs & EAAs...98

gym

WORKOUT

FULL-BODY BAND AND SLIDER WORKOUT MODELS: SANDISWA DLULANI & ELOUISE DREYER

SLIP, SLIDE & STRETCH YOUR WAY TO A SHAPELIER BODY, WHEREVER YOU ARE Achieve your 2021 transformation goals at home or take your workout with you wherever you go with these versatile workout tools.

78 Dis-Chem Living Fit

Sliders and bands are costeffective implements to add to any workout routine. They’re also small and portable, which means you can conveniently pop them into a carry bag, travel bag or even a work bag so you can train whenever the opportunity arises.

SLIDE IT OUT

THE BAND BENEFITS

Sliders are versatile disks that have a slippery side made of plastic and a foam-padded side for grip on slippery surfaces. This design lets your hands or feet glide over a carpet or other floor surfaces while you perform a number of variations to standard strength exercises, often with little or no impact forces on your joints.

These characteristics make sliders a dynamic way to get a total body workout to build muscle and burn fat as they are designed to accommodate both hands and feet. Sliders also let you work your body unilaterally (one side at a time), which can improve core and stabiliser strength, while also ensuring you work against a bit of friction for some resistance.

Bands offer a different form of resistance than weights. The constant tension requires muscle activation on the contraction (concentric) and the extension (eccentric) movement phases, which builds holistic strength. And they don’t place the same stress on joints like dumbbells and kettlebells do, which reduces injury risk.

These versatile pieces of exercise equipment are great for whole-body conditioning, core stability, strength and flexibility training at home.

Sturdier hip bands, which are made from fabric, offer more resistance to target and work those powerful muscles around your hip area, like your glutes, hip flexors and adductors. They’re perfect to tone your legs, thighs and glutes, or incorporate into yoga, Pilates, stretching and core fitness workouts at home or in the gym.

Mini bands, like the Living Fit Mini Band Set, come in differing degrees of resistance, including light, medium and heavy. This ensures a broad application across activities and makes them ideal for inclusion in any holistic training program. Mini bands are also great to perform specific exercises for smaller muscle groups as part of your regular routine. And they’re used extensively for injury rehabilitation, be it in physiotherapy rooms or biokineticist practices, or between treatment sessions to speed up recovery.

YOUR FULL-BODY CIRCUIT Perform this workout in a circuit fashion. Complete 20 reps of each exercise before moving to the next exercise. Repeat 3-5 times to complete the workout.

1

Reverse slider lunges

10

Mini band bicep curls

2

Mini band lat pulldowns

11

Hip band monster walks

3

Side slider lunges

12

Mini band tricep pushdowns

4

Glute bridge single-leg slide outs

13

Glute bridge

5

Mini band seated rows

14

Hip band donkey kickbacks

6

Mini band single-arm chest presses

15

Double knee slider tucks

7

Hip band single-leg stands

16

Hip band lateral walks

8

Mini band arm spreads

17

Hip band squats

9

Hip band standing kickbacks

18

Plank slider arm extension In The Gym 79

gym

Move #1:

Reverse slider lunges Slide your foot behind you as you bend your supporting leg to 90 degrees.

FORM TIP: Focus on pulling the trailing leg back up by contracting your glutes on the same side.

Move #2:

Mini band lat pulldowns B

With the mini band around your wrists and your hands overhead, drive your elbows down and push your hands outward as you lower the band behind your head.

A

FORM TIP: Pull your hands

apart as you drive your elbows down.

B

Move #3:

Side slider lunge Slide one foot out to the side while sitting back into a semi-squat by bending your supporting leg.

FORM TIP: Keep your sliding leg

straight, maintaining a slight bend in the knee, and your weight on your supporting leg.

A

A

80 Dis-Chem Living Fit

B

ocus on your for

Move #4:

Glute bridge single-leg slide outs

A

Lie face up, with your knees bent and both feet on the sliders.

Extend your hips and bridge up before sliding one foot away until your leg is almost straight.

FORM TIP: Keep your hips

elevated throughout the exercise.

B

Move #5:

Mini band seated rows Sit with your legs straight out in front of you, with the band over your feet. Pull the band towards you by driving your elbows back.

A

FORM TIP: Sit upright with your back flat and core engaged.

B

Move #6:

Mini band single-arm chest presses

B

A

Loop the mini band over one shoulder and grasp the bottom side. Rotate your arm and press your hand forward.

FORM TIP: Stop before your elbow reaches full lockout.

In The Gym 81

gym Move #7:

Hip band single-leg stands With the hip band positioned above your knees, sit on the edge of a bench or chair. Tilt your torso forward slightly and lift one foot off the floor. Stand up on the other leg.

FORM TIP: Maintain a hip-width

space between your knees throughout the movement and don’t allow the supporting leg to collapse inward.

A

B

Move #8:

Mini band arm spreads Place the mini band around your wrists and bend your arms in front of you at chest height. Pull the mini band apart.

FORM TIP: Drive your hands out (not your elbows) to activate your upper back muscles.

A

B

Move #9:

Hip band standing kickbacks Stand with the hip band around your thighs. Slowly extend one leg backwards.

FORM TIP: Keep your hips stable and level.

A B

82 Dis-Chem Living Fit

gym Move #10:

Mini band bicep curls Step on one end of the mini band with one foot and drop into a half-kneeling position.

Hold the free end and curl the band up towards your shoulder.

FORM TIP: Don’t lock out your elbow at the bottom.

A

B

Move #11:

Hip band monster walks With the hip band placed around your thighs, take alternating steps forward and then backward while maintaining tension on the band.

FORM TIP: Keep your hips

square and level throughout the exercise.

B

A

Move #12:

Mini band tricep pushdowns Loop the mini band over one shoulder and grasp the bottom side with the hand on the same side. Pull down on the mini band as you extend your arm.

FORM TIP: Stop before

Dis-Chem Living Fit Hip Bands also have extra grip to keep the band in place for a comfortable fit. They will not pinch, snap, roll or slide.

your elbow reaches full lockout.

A

84 Dis-Chem Living Fit

B

Move #13:

Banded glute bridge

A

Lie face up with the band positioned above your knees. Extend your hips off the floor and hold this position.

FORM TIP: Do not allow the band to push your knees inward.

B

Move #14:

Hip band donkey kicks

A

Drop onto your hands and knees with the hip band around both legs at a mid-thigh position.

Push the heel of one leg backward against the resistance of the band, keeping your knee bent until it is parallel to the floor.

FORM TIP: Maintain a flat back by engaging

your core – pull your belly button up towards your spine and push your hips back.

B

Move #15:

Double knee slider tucks

A

From an extended plank position, slide your legs in and under your torso pulling your knees in towards your chest. Slide your feet back out to the extended plank position.

FORM TIP: Keep your core engaged and don’t lift your hips too high.

B

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

Move #16:

Hip band lateral walks

With the hip band above your knees, step one foot out to the side. Walk in one direction for the required reps before moving back in the opposite direction.

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

MEET SANDISWA AND ELOUISE Sandiswa Dlulane is a finance coordinator who has a passion for fitness and female empowerment.

Sandiswa loves strength, endurance and core training.

She also started a movement called Fitness with Sands to inspire women to make healthier choices regarding their nutrition and their mental and physical health because she believes that taking care of yourself is the first sign of self-love. Elouise Dreyer is a sports conditioning coach from Benoni who constantly strives to be the best version of herself in every aspect of her life. She exercises six times a week, 1-2 times a day, engaging in a mixture of CrossFit, strength and conditioning training, including functional HIIT training, as well endurance training, running, and OCR races.

SIDE STEP

Move #17:

Hip band squats Perform a deep squat with the hip band positioned above your knees.

FORM TIP:

Sliders also let you work your body unilaterally (one side at a time)

Don’t let your knees collapse in.

Move #18:

Plank slider arm extension From the extended plank position, slide one arm forward keeping your arm straight. Bend your other arm. Alternate arms.

A

FORM TIP: Keep your torso in a plank position.

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Q&A

ASK THE PROS

What’s the difference between a hip band and resistance bands and loops?

Juan from Joburg

F

itness industry experts tend to bandy about numerous terms and names for the exercise equipment and tools they use, which can be confusing. And the abundance of exercise bands (also known as resistance or workout bands) you can buy and use is no exception.

Hip bands, mini bands, loop bands, power bands, therapy bands... the list is extensive and some options often have multiple names. To help you find the right tool for the job, be it rehab, home workouts or targeted glute training, we break down the different options.

THE BAND BENEFITS Bands can

increase muscle strength

and size similar to free weights and machines.

Versatile multi-use fitness tools that let you perform various exercises.

Easily transportable, allowing you to take your resistance training anywhere.

Offer inexpensive ways to perform effective full-body workouts.

MINI BANDS

Augment traditional weight training to increase intensity or add eccentric loading.

Resistance bands are small looped resistance bands that generally come in sets of three, each offering varying levels of resistance.

Variable resistance levels offer options for everyone.

WHAT THEY ARE PERFECT FOR: These bands help you

stabilise specific movements. You can also integrate them seamlessly into your workout program to tone your legs, hips and glutes and improve your strength in these muscles.

Other general uses include stretching, warmups and rehab.

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HIP / GLUTE BANDS Hip bands are robust exercise tools that are easy to use and ideal for everyone, from beginners to more experienced individuals. Made from fabric, rather than rubber, hip bands have extra grip to keep the band in place for a comfortable fit and ensure that they do not slip, pinch, snap, roll or slide.

WHAT THEY ARE PERFECT FOR: These

RESISTANCE LOOP Looped resistance bands (aka power bands) are generally looped bands made from heavy-duty premium latex. These bands support a wide range of exercises that target specific muscle groups to develop strength, endurance, coordination and flexibility. Heavy-duty looped resistance bands are also great to integrate into your gym workout to add additional resistance or eccentric loading to exercises such as bench presses or squats, as examples.

WHAT THEY ARE PERFECT FOR: These bands can

also support exercises such as chin-ups, pull-ups and muscle-ups, offering assistance to help lifters progress safely and learn proper form.

Additional applications include use in warm-ups, stretching, rehabilitation, callisthenics, agility training, functional training, CrossFit, MMA training and more

SCAN TO SHOP

bands are ideal to tone your legs, thighs and glutes, or incorporate into yoga, Pilates, stretching and core fitness workouts at home or in the gym.

RESISTANCE BANDS Resistance bands or therapy bands (aka therabands) are similar in texture and resistance to mini bands, but they aren’t looped. Therapy bands do not have handles and come in a wide variety of resistance levels to suit varying rehabilitation needs. They have a flat surface rather than a tubular structure.

WHAT THEY ARE PERFECT FOR:

Therapy bands are commonly used for physical therapy and injury rehabilitation, as well as resistance based training. Their length and structure make them ideal for exercises that target muscles in the upper and lower body with constant tension. These bands help to improve strength, functional mobility and range of motion at home or in the gym. They are also great for warming up and activating muscles and enhance mobility before training or racing across multiple sporting codes.

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Q&A

TONING AND RESISTANCE TUBES Resistance tubes are made from premium thermoplastic elastomer (TPE) and come in various resistance levels.

Resistance tube sets generally include handles and other attachments to integrate with all types of workouts, including yoga, Pilates, stretching and strength training.

WHAT THEY ARE PERFECT FOR: Handles

on either end allow users to perform both upper and lower body exercises for a full-body workout, or effectively isolate targeted muscles for general exercise, strength training, toning and conditioning, or for stretching. You’ll incorporate stabiliser muscles to keep

Toning tubes: Available in 3 resistance varieties, light medium and hard, with 2 x cushioned soft-grip handles.

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the tube in alignment throughout each exercise, adding a different dynamic to common moves. This helps with coordination and balance and it also helps you involve more muscle groups.

They are suitable aids for rehabilitation programs as well.

The tubes provide an easy and effective way to improve strength and toning by working against constant tension in both your upper body and lower body.

Resistance tubes enable you to perform hundreds of different exercises, from beginner to advanced level, in the comfort of your home or while travelling.

POWER TUBES Power tubes offer heavy-duty resistance bands and help to isolate and target muscle groups to build, strengthen and tone your arms, chest, shoulders and back with an effective workout at home or while travelling. Power tube sets generally include comfortable foam handles and incorporate anti-snap protection in the tube.

WHAT THEY ARE PERFECT FOR: Power

tubes are ideal for traditional resistance training exercises such as arm curls, tricep kickbacks and front arm raises. LF

Check out Dis-Chem Living Fit’s 9-piece Resistance Tube Set, which includes 3 x 1.2m resistance tubes of varying resistance levels, namely Light, Medium, Heavy and Super Strong; 2 x cushioned soft-grip handles; 1 x door anchor; 2 x soft ankle straps; and a convenient carry bag to take your workout with you wherever you go. The multi-clip system allows you to adjust the intensity of your workouts to suit your personal goals.

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THERMOGENIC FAT BURNERS AND L-CARNITINE

THE TORCH AND TONE COMBO COMBINE AND CONQUER THOSE FAT-LOSS GOALS WITH THIS FAT-LOSS SUPPLEMENT STACK

Supplements don’t work unless you do.

That means sticking to your calorie-controlled diet and exercise plan. But the right combination of fit-forpurpose supplements can definitely accelerate your results.

Fat burners also work in different ways, which means you can often combine products to amplify the fat-loss effect. And few supplement pairings work as effectively as a thermogenic fat burner combined with a metabolism optimiser like L-carnitine.

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LIGHT THE FIRE THERMOGENIC FAT BURNERS GENERALLY CONTAIN STIMULANTS. Common ingredients include caffeine, synephrine, citrus aurantium extract, green tea extract and yerba mate, along with licensed ingredients such as TeaCrine® among others.

These substances help to rev up your metabolism and raise your body temperature to help you burn more calories throughout the day, even when you are inactive. These supplements can also reduce

your appetite.

The fat loss experienced when supplementing with a stimulantbased fat burner results directly from its heat-producing (thermogenic) action on the body, hence the name.

The effect of the active ingredients increases your daily energy expenditure, especially when you train for extended periods or at higher intensities. If your diet is on point, most of that energy should come from stored body fat.

These substances help to rev up your metabolism and raise your body temperature to help you burn more calories throughout the day

Supplements don’t work unless you do.

STOKE THE FIRE AND THIS IS WHERE AN INTELLIGENTLY-FORMULATED FAT-LOSS AID LIKE L-CARNITINE CAN HELP. L-carnitine is a naturally-occurring amino acid that can boost the efficiency with which your body metabolises stored fat.

HOW: It does so by transporting circulating fat into muscle cells, where it is used to fuel muscle contractions.

L-carnitine ostensibly supports the fat-burning process by mobilising free fatty acids from fat cells.

And because fat is a denser energy source than carbs, more efficient fat metabolism has the power to increase energy and stamina and enhance endurance, which can have performance benefits.

BURN

SUSTAINED BURN

ADVANTAGES OF STIMULANTBASED FAT BURNERS:

THE SYNERGISTIC NATURE OF THESE TWO SUPPLEMENTS – THERMOGENIC FAT BURNERS AND L-CARNITINE - MAY OPTIMISE VARIOUS METABOLIC PROCESSES THAT COULD ACCELERATE FAT LOSS AND IMPROVE BODY TONE. But because these products work via different pathways, it is important to take them at the right time in the day to maximise their effect. While these are general guidelines, it is vital to always use fat-loss supplements as directed on the packaging.

Common guidelines suggest taking a stimulant-based fatloss supplement at the following times:

First thing in the morning to provide energy throughout the day.

1

exercise to amplify 2 Before the fat-burning effect, ideally before midday.

3

Before periods when cravings usually strike, like mid-afternoon. However, anyone who is sensitive to stimulants should avoid taking thermogenic products after midday.

The ideal time to take L-carnitine, unless otherwise stated on the packaging, is before a training session to support the thermogenic supplement and optimise fat metabolism.

Accelerates fat loss Increases energy Boosts your metabolism

Decreases appetite

Increases alertness

BENEFITS OF L-CARNITINE:

Increases energy levels Improves endurance

May modestly reduce fatigue

May boost fat oxidation

CYCLING YOUR APPROACH LIMIT YOUR THERMOGENIC FAT BURNER USE TO 6-8 WEEK CYCLES. This approach gives your nervous and endocrine systems time to recover and reset.

And never exceed the product’s recommended daily dosage.

Individuals with cardiovascular problems, pregnant women and children should avoid fat burners that contain stimulants. Always consult your doctor before using a thermogenic fat burner, and read the label and follow the instructions before taking your first dose. Keep in mind that various products available today have different ingredients and formulations. LF Gym 93

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VEE’S DAILY SUPPLEMENT PLAN:

NPL MULTI VITAMIN

VERONIQUE MITCHELL

NPL FAT BURNER

Vee’s transformation masterclass

Online lifestyle coach, Bikini athlete and NPL-sponsored athlete Veronique Mitchell knows how to transform the female physique.

‘Vee’ has loads of experience, both from her own efforts in the competitive space and the many successful transformations she has achieved with her VM Fitness ‘vixens’.

“When I started competing, I tried to focus on super restrictive dieting and tons of cardio. That combination really didn’t work for me and actually

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ended up demotivating me.”

Vee decided that she needed professional guidance to achieve her goals, which is when she signed up with her current coach.

“He took me under his wing and taught me how to train, prep and eat in a way that helped my body as well as my mind. It was a more sustainable approach for me!”

NPL L-CARNITINE

NPL WHEY PROTEIN

Finding her fit

Following this experience, Vee realised that there are many ways to reach your goals. “More importantly, you don’t need to be restrictive! You just have to find what works best for your body, as well as your mind and life. Your mindset and routine also play huge roles because they are affected by whatever you do.”

And as someone with her athletic background, Vee realised making the right choices and finding the best approach was challenging for all women.

“Other ladies kept asking me how I managed to achieve my goals and transform my body. I understood how it felt to reach my own goals and knew I could help other women achieve that same feeling.”

The need and demand for help and guidance was clear, which prompted Vee to become a transformation coach.

“I started by researching education institutions and shortly thereafter got sponsored by a leading fitness academy, which allowed me to pursue my goal to become a coach.”

Vee busts 4 common myths that women need to banish from their minds:

IVERONIQUE_MITCHELL

1. You need cardio to lose weight.

2. Lifting heavy weights makes you bulky.

3. Carbs make you fat.

4. You have to work out every day to see results.

You just have to find what works best for your body, as well as your mind and life.

Get to know her Lives: Greenstone Hill, Gauteng Qualifications: BA Graphic Design, BA Honours Brand Communications, Certificate in Specialised Nutrition Sponsors: NPL, Trifocus Academy, Petit Papillon, Blu Cherry Hair, Sun Kissed Tanning Salon, Mindful Body Massage, Mind Your Hero

The VM Fitness approach Vee has since developed a balanced, non-restrictive approach for all her transformation plans, which she says works beautifully when clients trust the process.

In the context of Vee’s approach, balance means being able to go out with her friends, have a good meal or have a drink without feeling guilty or stressed that it will hinder her progress.

“When meal plans become restrictive, it creates stress in our minds because we

cannot stop thinking about the foods that we’re ‘not allowed’. I don’t limit foods or cut carbs. These methods aren’t necessary when creating a healthy and sustainable lifestyle.”

Vee defines a healthful diet as an eating plan that provides the body with the correct nutrition.

“It’s not about consuming too little or too much. It should be something that is maintainable and, in turn, benefits your health and body. It should also fit into

your lifestyle, with small calorie allowances to enjoy the foods you love. Restriction does not equate to health. We just need the right mindset when it comes to our plates and how we treat ourselves when we eat certain foods.”

Ultimately, Vee applies the 80/20 rule to her life. “That entails eating clean, training well and doing things that are good for my health 80% of the time.

The remaining 20% is left for enjoyment and treating myself.”

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Vixen mind trick

But Vee’s holistic approach extends beyond just food and fitness. “I believe in making healthy choices and in moving your body in ways you love – not everyone is drawn to the same style of training, so find what works best for you! Lastly, be kind to yourself. The way we speak to ourselves matters!”

And it is this focus on mindset that sets up Vee’s clients for success.

“The transformation process requires a full revolutionary change of mind, body and soul. If someone wants to transform, I will make sure that they become happier and stronger mentally as well. I aim to help my clients believe in themselves and create a life they love!”

Vee works with an NLP mindset coach, Kylie Bowers, who coaches her clients and hosts weekly live chats where clients can ask questions, which in turn supports their physical and mental transformation.

“So many women don’t realise their full potential. I truly believe that creating and working towards physical, health and mental goals transforms your entire life. You do your best when you feel your best – you’re the best partner, friend, employee, boss, mother, daughter. It’s amazing.”

And travelling this journey with her clients and watching them evolve into their highest selves is the most amazing reward as a coach, affirms Vee. “It’s what I enjoy most about my job.”

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Vee’s top tips

“The scale doesn’t tell you how much of that weight is fat or muscle. And when we work out, we can lose fat and gain muscle so the scale might not move.”

She also cautions against applying someone else’s routine and method to achieve your goal.

“You need to find what works for your body and your mind! That’s the recipe for success.”

From a diet perspective, Vee says success boils down to making the right choices. “Give yourself allowances – don’t cut out things you love. Simply limit them. And be patient. This is something you want to do sustainably so that you can maintain the bod and the lifestyle!”

How Vee trains

Vee’s personal nutrition approach

For anyone who plans to make 2021 the year they change their body and lifestyle, Vee shares some of her expert insights and advice.

“Be kind to yourself when starting your new journey. We often don’t see how our body is changing because we look at it in the mirror and weigh ourselves every day. While it’s understandable that you’re excited about the transformation, your weight is not the only way to track your progress.”

Vee relies on progress photos and measurements more than weigh-ins because the scale doesn’t provide a comprehensive picture.

“I change up my training based on my timetable for the week. I always complete an intense leg session with a personal trainer once a week – it’s definitely the hardest session of the week!”

Her coach includes lower body training three times a week (quads, hamstrings and glutes). Her remaining sessions are split into: Back Chest and calves Shoulders Biceps and triceps Vee also enjoys HIIT sessions. “I love pushing my body as hard as I can! And I enjoy yoga and hiking on the weekends. I used to do boxing too, but my schedule is just too hectic right now.”

When Vee is prepping for a show, she eats foodstuffs like chicken, egg whites, tuna, oats, rice, couscous, sweet potato, lots of veggies (mixed, pumpkin, asparagus), avocado, nut butter and whey protein.

“When I am not prepping, I focus on intuitive eating and making healthy choices.

Basically, I adapt to my day depending on where I am and what I’m doing. I will always make the healthier choice because it makes my body feel good. But don’t get me wrong, I still love my pizza and chocolate! I have a small serving of something I enjoy each day when I am not prepping, but I won’t go overboard.” LF

GYM

limit muscle loss

AMINO ACIDS

CONVENTIONAL PROTEIN AND AMINO ACID PRODUCTS ARE USED TO REPAIR AND REBUILD MUSCLE TISSUE AFTER HARD TRAINING SESSIONS. While this is sound nutritional advice and can amplify the muscle-building (anabolic) process, there is another application for these supplements. what it means...

ANABOLISM = MUSCLE BUILDING CATABOLISM = MUSCLE BREAKDOWN

BREAKING DOWN CATABOLISM

THE OPPOSITE OF ANABOLISM IS CATABOLISM – a naturally-occurring metabolic process that breaks down muscle proteins (and other molecules) into smaller units, releasing energy.

Exercise, by its nature, is catabolic. It happens during and after training as part of a natural cycle.

While it is undesirable, it is unavoidable.

Drinking a protein shake or amino acid recovery drink after your session can halt this process and shift you into high anabolic gear. Obviously, the amount of work

your body needs to do to repair muscle tissue depends on the extent of the damage done. If only there was some way to limit catabolism during and after training...

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SUPPLEMENTS TO THE RESCUE Science proves that protein and amino acid supplements (generally combined with carbohydrates) taken before and during exercise can significantly reduce muscle damage and even next-day soreness.

Another study**determined that ingesting up to 4g of BCAAs during (and after) exercise could reduce muscle breakdown during exercise.

Some medical practitioners even use amino acid supplements to Research* found that prevent or treat the muscle wasting branched-chain amino associated with certain diseases acids (BCAAs) taken before or illnesses. A study published in and after weight training the Clinical Nutrition journal also reduced muscle damage and looked at anticatabolic properties soreness, and accelerated of BCAAs in postoperative patients recovery. and found that isoleucine and

ANTICATABOLIC EFFECT

This anticatabolic effect (stopping muscle breakdown) is distinct from the anabolic process because the circulating amino acids spare existing muscle tissue, rather than serve as substrates to build new muscle fibres or repair damaged tissue.

Pre-workout and intra-workout supplements deliver these benefits by supplying highly bioavailable free-form amino acids, which circulate throughout the body and are available to meet any immediate metabolic demands.

This prevents the need to break down muscle tissue to create circulating amino acids, which the body can use to meet its energy demands, produce hormones or create or repair damaged proteins, among other tasks.

That’s why sipping on a supplement that contains all nine essential amino acids (EAAs), or even just the BCAAs, before and during training can limit the muscle we could potentially lose during and after training.

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leucine had ‘anticatabolic’ effects.

These applications have merit for gym-goers who haven’t yet returned to gym due to the risk of infection with the novel coronavirus.

Including amino acid and protein supplements as part of your daily nutrition regimen can help to slow the rate at which you’re losing muscle due to a lack of training. However, it is best to find another means to stimulate the anabolic process in the interim.

MORE ABOUT EAAS:

There the nine amino acids considered essential because our bodies cannot make them from other amino acids. That’s why we need to get them from the foods we eat and from supplements. The 9 EAAs include: Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine Any EAA supplement aimed at sparing muscle and aiding the anabolic process should contain all the BCAAs in the right ratios. Ideally, this should include a higher leucine content because it is a powerful anabolic precursor that can boost your recovery.

*Published in The Journal of the International Society of Sports Nutrition from the School of Life Sciences at Northumbria University in Newcastle and the School of Sport Health and Applied Science at St Mary’s University College in the UK, ** Conducted at the School of Human Biology, University of Guelph, Ontario, Canada

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GYM

Unchain your gains with these potent supplements

GLUTAMINE: Resistance exercise can deplete taurine levels

MORE ABOUT BCAAS: The BCAAs include leucine, isoleucine and valine.

BCAAs are not broken down in the liver. Rather, they bypass it and are transported directly to the muscles. Despite

– up to 61% of skeletal muscle is made from glutamine. Intense weight training can severely deplete glutamine levels, which can negatively impact your strength and stamina and heighten your recovery demands.

Supplementing with L-glutamine can therefore prevent catabolism and improve recovery.

playing their role in protein synthesis, they are also used for extra energy during intense weighttraining sessions. This makes

TAURINE:

them vital in any supplement plan aimed at minimising catabolism.

CONDITIONALLYESSENTIAL AMINO ACIDS

Other amino acids may be considered conditionally essential in certain instances, like during periods of high volume or intense exercise, as the body requires them in greater quantities.

It can therefore prove beneficial to add these amino acids to your supplement regimen.

Conditionally essential amino acids include arginine, taurine, glutamine, cysteine, tyrosine, glycine, ornithine, proline and serine.

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While not classified as an EAA, research has shown that glutamine can help prevent muscle breakdown, while also benefiting anabolism (protein synthesis). Glutamine is the most common amino acid found in your muscles

BCAAS BYPASS THE LIVER AND ARE ABSORBED DIRECTLY INTO THE BLOODSTREAM. THAT’S WHY THEY REACH MUSCLE CELLS QUICKER THAN A COMPLETE PROTEIN, SO THEY CAN GET TO WORK FASTER.

Taurine is the second-most abundant amino acid in muscle after glutamine, but is the most abundant amino acid in type-2 muscle fibres – the fibres we need

for intense muscle contractions.

Resistance exercise can deplete taurine levels, particularly from those important fast-twitch fibres.

Supplementing with taurine could therefore limit this loss and provide strength, muscle growth and performance benefits.

ARGININE:

Arginine has multiple roles in the muscle-building process – it is involved in the production of anabolic hormones and it

converts into nitric oxide which dilates blood vessels to deliver more amino acids and energy to working muscles. LF

gym

What Springbok and Stormers scrumhalf and USN-sponsored athlete Herschel Jantjies lacks in height, he makes up for in courage, commitment, clinical skills and brute strength.

HERSCHEL JANTJIES

SA RUGBY’S TOWERING TALENT

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Herschel hails from Kylemore outside Stellenbosch in the Cape Winelands. He always dreamt of becoming a Springbok while playing with neighbourhood friends in his family home’s backyard, but few believed someone his size could play at an international level.

Craven Week representation for Western Province while attending the prestigious Paul Roos Gymnasium.

And his perseverance and hard work ensured that he continued to advance through the ranks within the Western Province rugby franchise, where he represented his province at under-19 and under-21 levels. His impressive career progression continued when he made his first-class debut in 2016 in the Currie Cup.

Immense talent

However, Herschel never gave in to convention and narrow-minded thinking. His turn of speed and clinical skills earned him provincial colours for Boland in primary school, and

SPRINGBOK SELECTION His first Super Rugby game for the Stormers came against the Sharks at Newlands in 2018 and a stellar season caught the eye of Springbok selectors.

Herschel made his debut for the Springboks a year later, in July 2019. His man of the match effort helped South Africa secure a win in the team’s opening game of the 2019 Rugby Championship

“It is important to train hard. Just remember that training hard in the gym doesn’t necessarily mean that you have to train heavy!

Always be willing to learn!”

Player stats

against Australia in Johannesburg – Herschel scored twice in the Springbok’s 35–17 win.

And he proved pivotal once again when scoring a late try in Wellington against the All Blacks to salvage a 16–16 draw. It proved a crucial result as it set the team up to secure the championship title.

His performances also earned him a spot in the famed World Cup squad headed for Japan.

Age: 24 Height: 166cm Weight: 74kg Bench press: 170% of BW Squat: 240% of BW Deadlift: 285% of BW (trap bar) 10m sprint time: 1.53s

FORGED IN THE GYM The riveting six-part SuperSport documentary Chasing the Sun, which chronicles the Springboks’ journey to World Cup success in 2019, highlighted how South Africa’s approach to conditioning and fitness under then head of athletic performance, Aled Walters, was essential to their eventual success at the global showpiece.

This focus on fitness and conditioning played to Herschel’s main attributes of power, strength and speed, which are qualities he

has forged in the gym and on the training field.

He explains that a typical gym session starts off with prehab.

“I then work myself into the explosive (plyometric) training and end off with some volume (weightlifting) work.”

It’s on the tail end of the workout when Herschel gets to tackle his favourite exercise – the deadlift.

“I enjoy this exercise because I can go really heavy because of my height as there’s not a lot of movement

Ihersch09

In The Gym 103

gym HERSCHEL’S SUPPLEMENT STACK: During intense training sessions, Herschel uses USN XTS PUMP N.O

to deliver intense energy during his gym workouts. “It also helps make me more explosive.”

He also uses USN ALL9™ AMINO during training to limit muscle damage and start the recovery process sooner. “I’ll also use this product when my body feels it needs added rest.”

Herschel can lift a staggering 285% of his bodyweight on the trap bar deadlift. needed.” Herschel can lift a staggering 285% of his bodyweight on the trap bar deadlift.

Despite his amazing strength, he cautions aspiring rugby players against taking an all-out mentality when it comes to strength training and weightlifting.

“It is important to train hard. Just remember that training hard in the gym doesn’t necessarily mean that you have to train heavy! Always be willing to learn!”

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He supports his recovery with a range of USN supplements, including USN BLUELAB™ 100% WHEY. “I use this in the morning and after training and gym sessions. I also try to make protein pancakes with the whey, but they always seem to flop. I still eat them anyway.” is the ideal product to sustain his recovery efforts overnight, which he takes before bed.

USN CASEIN

USN’S ZERO SUGAR HYDRATOR helps Herschel

replace electrolytes lost during intense sweat sessions on the field and rehydrate after a long day of training.

And on game day, USN EPIC PRO keeps his body on top form. “I also use Epic Pro during and after long training days.” This product offers the ideal combination of carbs and protein to provide and replenish energy stores, while assisting with muscle recovery.

A TYPICAL WEEK Herschel is in the gym three days a week during a typical week in the normal rugby season.

“In a match week, Monday includes the ‘install’, where we get all the details and plans about how we are going to play the opposition.

The game plan is crucial. Tuesday is ‘acceleration day’, when we do all our plays on defence and attack.

Wednesday is high speed day, which simulates a match. We’re also in the gym on each of these days.”

The players rest on Thursday, with the captain’s run on Friday, where the team goes through all the phases ahead of game day on Saturday. The boys rest on Sunday.

It’s a gruelling schedule, but Herschel takes the intense physical development and training in his stride.

“My approach hasn’t changed much since the intense World Cup conditioning phase. The only thing that has really changed is that I do a whole lot more self analysis, making sure I am well prepared for match day.”

However, Herschel did have to adjust his training during lockdown while he rehabbed a fracture in his leg, which he picked up during a game.

“I worked closely with the physio and conditioning coaches to make sure I maintained some sort of fitness and gained some upper body strength.”

Herschel’s dedicated approach ensured he was ready to get back to training and playing when lockdown restrictions eased and South Africa’s rugby season finally kicked off in September. LF

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BREAK THROUGH TO A BETTER 2021!

15 PRO TIPS

TO A BETTER BODY YOU’LL OFTEN HEAR PERSONAL TRAINERS AND TRANSFORMATION COACHES SAY THAT YOU NEED TO CHANGE YOUR LIFESTYLE TO ACHIEVE YOUR WEIGHT-LOSS GOALS, AND THEY’RE NOT WRONG. But that’s a broad statement with many facets to it. To help you break this often daunting goal into smaller, more achievable steps, here are our top 15 tips for a better body.

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EAT ENOUGH PROTEIN

GET ASSESSED

Don’t just focus on your weight. Start your journey with a body composition assessment that measures key indicators like your waist, hip and other circumference measurements, as well as your body fat percentage. This data will provide a holistic view of your body’s current condition and will enable you to more accurately track your progress toward your goal at subsequent assessments.

1

EAT NATURAL UNPROCESSED FOODS. CUT OUT SUGARS AND REFINED CARBOHYDRATES

GET YOUR DIET ON POINT

A diet that consists predominantly of natural and minimally processed foods is the cornerstone of every effective nutrition plan. Focus on eating nutrient-dense foods that have few additives and added sugar, if any.

This eating approach boosts the nutritional value of the food you eat, while potentially lowering the calorie content of each meal. Additional dietary techniques, such as macronutrient timing or manipulation in the form of carb cycling, carb backloading or low-carb eating, may also help to deliver better results. The ideal approach is to consult with a qualified dietitian for an individualised eating plan that aligns with your goals, your lifestyle, your current health and your genetics.

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MONITOR YOUR PROGRESS

Simply keeping track of your measurements isn’t the only indicator that you’re on the path to success. A daily check-in with your heart rate monitor can reveal beneficial trends.

For example, a drop in your resting heart rate may indicate a rise in fitness levels, while a reading above normal may suggest your body is battling a cold or flu infection. A monthly strength or fitness test will also let you know your training is working and affirm that your progress is still on track.

4

Increase your protein intake to build more lean muscle. This is especially important after training sessions. Drinking a protein supplement like a whey blend or plant-based product after your workout is a quick, convenient and effective approach to aid recovery and improve muscle gain.

The ideal way to meet the remainder of your daily protein requirements is by including a portion of protein in every meal. This could include eggs, dairy, chicken, fish or meat, or plant-based proteins from a variety of sources such as nuts, seeds and beans.

FIGHT YOUR FAT PHOBIA

5

Dietary fat isn’t as bad for your body as once thought. In fact, certain fats are vital for optimal health. For instance, our bodies require some saturated fat to produce important hormones and repair cells.

Fat can also help you lose weight.

Replacing processed carbs and sugar with natural, healthy fats as part of a low-carb, high-fat diet can help to improve insulin sensitivity, which aids weight and fat loss.

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UP YOUR INTENSITY Most of us only have 30-60 minutes a day to dedicate to training, so we need to make the most of it!

The best way to train when time is a limited resource is with highintensity interval training (HIIT).

Incorporating metcons, Tabatas or circuits into your weight training sessions will help you burn more calories to start seeing results sooner. This type of training helps to boost your metabolism, even after you’ve left the gym, and the added resistance

helps to sculpt shapely, attractive muscle.

Similarly, applying the HIIT principle to your cardio will yield better body conditioning results.

Working through a wide heart rate range during a 45-minute spinning session, for instance, will burn more fat and more calories than 45 minutes on the stationary bicycle because it uses more energy, increases your post-exercise metabolic rate to prolong the ‘afterburn’ effect, and places greater demands on your cardiovascular system.

HAVE A PLAN

don’t plateau. This will ensure you continue to make progress, while reducing your injury risk. You will also find that your workouts are constantly challenging and interesting.

Consult with a qualified personal trainer, or mix and match programs published in this and previous issues of Living Fit and online to create the ideal training approach based on your body transformation goals.

6

7

Arriving at the gym with a plan will ensure you don’t waste time and that you work towards a predetermined goal.

Aimlessly performing exercises that serve no real purpose won’t deliver the results you’re after, which can lead to a loss of motivation.

Planning your exercise program properly also means periodising your workouts so that you 108 Dis-Chem Living Fit

DRINK SUFFICIENT WATER

Chasing those weightloss targets means you’re going to sweat up a storm during training.

It is important to replace what exercise takes out by drinking sufficient water – up to 3 litres a day for the average active individual. If you exercise outdoors, especially in a warm, humid environment, or at high intensities for prolonged periods, you may require extra fluid – up to 300ml per hour.

Water is also an essential constituent in a number of biological processes and even mild dehydration can affect your performance and concentration levels, and can make you feel lethargic during the day.

Swapping sugar-laden soft drinks or fruit juices for plain water will also reduce your overall calorie and sugar intakes.

8

FOCUS ON FULL-BODY WORKOUTS

9

The conventional approach to weight training isolates muscle groups at each session.

While this is the most effective way to build serious muscle, a totalbody exercise routine that incorporates multiple compound movements delivers a challenging workout that generally expends more energy. And burning more calories per session is the ultimate aim when you’re trying to lose weight and tone up.

Focus on movements like squats, deadlifts, presses, lunges and combination exercises like burpees. They engage more muscles per rep and are more functional. Once you reach your goal weight, you can then shift to a program more focused on body sculpting, if that is your goal.

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CELEBRATE THE SMALL VICTORIES

12 TRAIN HARD, RECOVER SMART

HOLD YOURSELF ACCOUNTABLE

Holding yourself accountable to your weight-loss goal with a commitment device is a powerful way to ensure success. An effective approach is to tell someone about your goal and agree to some form of fine or repercussion should you fail to achieve your target. These incentives make an otherwise empty promise more meaningful, while ensuring we remain committed and see the process through to the end.

Hiring a personal trainer is another option as it creates a financial incentive to attend every paid-for session, while getting a training partner creates a social compact that you won’t want to break for fear of letting down your friend.

11 10 While your time spent training is important, you also need to give your body time to recover if you want to see results. Exercise is a form of stress and causes damage to muscle and connective tissues. It is only when you rest and feed damaged muscle cells with proper nutrition that your body starts to respond and adapt.

As such, it is important that you give yourself at least one day of rest a week.

But that doesn’t mean you need to remain idle. Active rest in the form of some outdoor activity like walking or hiking, or some mobility work or yoga, will help your body recover, while burning extra calories in the process.

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Staying on track to achieve your bigger goal is easier when you set yourself a series of smaller targets, with a reward system in place to reinforce and celebrate your achievements once you reach them. Rewards like buying new training gear or clothes, or a day at the spa when you reach an intermediate weight target, are all great incentives that might help you stay focused. Try to avoid food-based rewards.

EDUCATE YOURSELF

Your biggest asset in your battle against the bulge is knowledge. If you understand how your body works and how food, supplements and exercise impact your weight, then you are already on your way to a better body.

Read books, magazines and relevant websites, talk to personal trainers and fitness instructors at the gym, and join social networks that align with your interests to start brushing up your knowledge about the human body, its physiology and inner workings, and effective exercise modalities.

14

DON’T BE A COPY CAT MAKE SUSTAINABLE LIFESTYLE CHANGES

No two people are alike as we all have different genetic profiles, body shapes and lifestyles, and we all respond differently to foods and environmental factors.

This means you won’t respond in the same way to a specific exercise and diet as someone who has successfully lost weight or transformed their physique.

As such, it is important to try different things to find what works for you.

You can also speak to the fitness professionals at your local gym or online coaches to help take the guesswork out of finding the right diet and exercise program to suit you and your specific goals. LF

15 13 Most people fail at their weight-loss or body transformation attempts because the diet and exercise program they follow are too extreme and, therefore, unsustainable. The key to success is making healthy eating and exercise a part of your daily life. It’s a slower process but you’ll find it much easier to maintain your new weight or physique if your approach is already entrenched in your lifestyle.

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CROSSFIT FIT STARTER GUIDE A

FTER A DISRUPTIVE (AND CONTROVERSIAL) 2020, CROSSFIT WILL BE BACK WITH A BANG IN 2021. NOW UNDER ERIC ROZA’S NEW LEADERSHIP, CROSSFIT INC PLANS TO KICK OFF THE COMPETITIVE SEASON EARLY, WITH THE OPEN RESUMING ITS TRADITIONAL SLOT IN FEBRUARY – THE FIRST STEP ON THE PATH TO THE CROSSFIT GAMES. That means you’ll likely hear a lot about CrossFit in the months ahead, especially as Roza hopes to attract a record 500,000 entrants to the Open. The organisation has also recommitted its focus on the community via its affiliates, which aims to refresh the vibe in CrossFit boxes around the world.

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CROSSFIT IS FUNCTIONAL THE CROSSFIT EXPERIENCE

CHECK THE CREDS

QUALIFICATIONS MATTER

With all the renewed hype, it is the ideal time to give CrossFit a try, if you haven’t already. The high-intensity group-based classes in CrossFit boxes around the country consist of constantly varied, functional movements.

These training modalities include Olympic lifting, bodyweight exercises and other unconventional movements such as rope climbing and tyre flipping, and various forms of cardiovascular exercise. Classes aim to improve endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

But before you sign up for your first class, there are a few things you should consider. Julian Reichman-Israelsohn, owner and head trainer at Jo’burg-based CrossFit Platinum, suggests that anyone who is new to CrossFit should confirm the bona fides of your local ‘box’.

“Always make sure the CrossFit box you’re investigating is a CrossFit affiliate. There are many charlatans out there trying to jump on the CrossFit bandwagon by using all the great qualities of the training methods, but are not willing to pay their dues to the CrossFit community. They damage and dilute the CrossFit brand.”

Next, ask to see the qualifications of the owner and the coaches at the box you’re considering.

“A CrossFit Level One certification is the minimum qualification required by trainers at an affiliated CrossFit box. Many boxes have opened simply to make a quick buck, so make sure the owners and coaches are correctly qualified, passionate about what they do, and have the best interests of their clients at heart. There are too many unqualified and dangerous trainers out there who think they know everything, but they only end up hurting their clients and damaging the CrossFit name,” continues ReichmanIsraelsohn.

A box with qualified and experienced coaches also reduces injury risks and ensures a more enjoyable experience for new clients, especially as CrossFit training is extremely technical.

GET THE GEAR And when you’re finally ready for the main class, remember that high-intensity, high-volume CrossFit training requires the right gear to get the best results and reduce your injury risk.

Consider these basic items to get your CrossFit experience off to the right start:

Wrist wraps: Supports your wrists during lifting or pressing movements by providing joint stability without limiting range of motion. Wrist wraps are made from various materials, including neoprene, leather or synthetic materials.

CrossFit shoes: Training shoes are generally fit for purpose. That means your old running shoes won’t provide the right characteristics to get you through a WOD. Consider a purpose-designed pair of CrossFit shoes to get the right balance of stability, support, flexibility and breathability.

Weightlifting belt: May help to protect the lower back against injury during heavy lifts by increasing the pressure in your abdomen to better stabilise your core. This benefit can also increase performance.

Olympic (Oly) weightlifting shoes: Specially designed with a heel wedge to get the weight onto the balls of your feet quicker. Olys also offer better stability with a stiffer, solid base.

In The Gym 113

CROSSFIT

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About the 2021 CrossFit season

The CrossFit Open starts on 18 February 2021 and runs for five weeks. Competitors can qualify for a spot at the ‘Sanctionals’ round – a replacement for the previous Regionals. Athletes who qualify at one of the independently-operated Sanctional events will move on to compete at the CrossFit Games.

LEARN THE LINGO CrossFit has a unique culture and a unique way of speaking. Don’t get confused or caught out – stride confidently into the box with a basic understanding of these common terms: WOD: An acronym for ‘Workout of the Day’. Usually developed by the box’s trainer or released by HQ for the Open and Games.

Affiliate: A box that has “paid their dues” and is officially affiliated with the CrossFit brand. Affiliates require trainers who have received official CrossFit certifications.

Box: A CrossFit affiliated gym.

SKILLS FIRST

For time: A WOD measured against the clock – the time it takes to complete the prescribed workout.

New members should undergo a structured program of skills development before joining their first group class. A reputable CrossFit box worth your monthly membership fees should offer on-boarding or beginner classes.

Alongside these focused classes to teach you and other ‘noobs’ proper lifting technique, new CrossFitters should spend extra time on core training and joint mobility and maintenance, adds Reichman-Israelsohn.

“There are numerous mobilising exercises and stretches that can increase range of movement. If your coach is properly qualified, they will be able to assist you with exercises that include rollers, therabands, lacrosse balls, Voodoo bands, physio balls and other tools. Yoga, Pilates, and stretch classes are also great methods to get muscles and joints moving correctly.”

PB: Personal Best (aka PR - Personal Record)

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MOBWOD: Mobility WOD and stretching work.

Rx’d: Performing a CrossFit WOD exactly as prescribed

by HQ. Benchmark WODs: A standard workout structure that allows you to measure and compare your progress against others or your previous PB.

COMMON BENCHMARK WODS Cindy: 5 pull-ups, 10 pushups and 15 squats repeated for as many rounds as possible in 20 minutes.

Fran: A WOD for time with a 21-15-9 rep scheme that consists of thrusters (using 43kg for men, 29kg for women) and pull-ups.

Filthy Fifty: Complete 50 box jumps, 50 jumping pull-ups, 50 KB swings, 50 walking lunges, 50 knees-toelbows, 50 push presses, 50 back extensions, 50 wall balls, 50 burpees, and 50 double-unders for time.

Murph: A one-mile (1.6km) run, 100 pull-ups, 200 pushups, 300 bodyweight squats, and another onemile run.

“Ultimately, doing your homework ensures that you’ll get the best out of your training and that your journey with CrossFit is a safe, worthwhile and exciting experience,” concludes ReichmanIsraelsohn. Visit www.crossfit.com to find a list of affiliates in your area.

ENDURANCE

STRONG GLUTES = MORE SPEED A Loughborough University study examining the muscle size of elite sprinters revealed a large gluteus maximus is the key to running speed.

Researchers used an MRI scanner to measure the size of 23 lower body muscles

in 42 men (five elite sprinters, 26 sub-elite and 11 untrained men). The gluteus maximus and its size accounted for almost half of the performance variation among participants.*Published in the journal Medicine & Science in Sports

Light not always faster LIGHTER WEIGHTS USUALLY CORRELATE WITH ENDURANCE PERFORMANCE. BUT THAT DOESN’T HOLD TRUE FOR FEMALE ATHLETES BEYOND A SPECIFIC BODY MASS INDEX (BMI), suggests new research out of the Massachusetts General Hospital.

Among female participants, VO2 max dipped at the low and high ends of measured BMI. The BMIs of extremely fit women clustered around 23. A lower weight may be counterproductive to improving athletic performance, stated the researchers

ENDURA GLYCOGEN: WHERE IS MORE IMPORTANT THAN HOW MUCH Where you store glycogen – the most efficient fuel source for endurance athletes, especially at higher intensities – matters more than the total amount stored, reveals a new study from the Department of Sports Science and Clinical

Biomechanics at the University of Southern Denmark. Findings showed that storing glycogen close to the structures that produce the force in the muscle cells produced better performance time than more glycogen located elsewhere in the muscle cells..

run much?

32% 12% THE SIZE DIFFERENCE IN HIP EXTENSOR MUSCLES (THE GROUP OF MUSCLES THAT EXTEND THE HIP JOINT) BETWEEN THE ELITE AND SUBELITE RUNNERS IN THE LOUGHBOROUGH UNIVERSITY STUDY.

ANCE

THE SMALL MEAN ERROR THAT CNRS RESEARCHERS FROM FINLAND EXPERIENCED WHEN PREDICTING FUTURE MARATHON TIMES AND MAXIMAL AEROBIC SPEED USING BIG DATA ANALYTICS. THE MATHEMATICAL MODEL USED DATA FROM 14,000 RUNNERS TRAINING IN REAL CONDITIONS WHO WORE THE POLAR ELECTRO OY WEARABLE DEVICE. THIS MODEL COULD BE USED TO ACCURATELY PREDICT FUTURE ATHLETIC PERFORMANCE. *Study appeared on October 6 in Nature Communications.

“ENDURANCE IS NOBLER THAN STRENGTH”. - JOHN RUSKIN

in this section Q&A

SUPPLEMENTS

Foot strike

Protein for endurance

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...120

COACH’S CORNER

How age affects your performance...124

Q&A

ASK THE PROS I want to shift my foot strike from my heel to forefoot to become a faster runner.

What shoes should I use?

Kevin via Facebook

Sedentary sins

T

he optimal foot strike for runners remains a hotly debated topic, with minimalist running shoes often touted as the ideal option to get runners onto their midfoot or forefoot.

Minimalist advocates suggest this will help to reduce your injury risk, while making you a more efficient athlete.

Conversely, minimalist denialists and supporters of traditional cushioned running shoes believe that a minimalist running approach causes more injuries than it cures.

While there is a definite link between injuries and minimalist running, it is less about the shoes and more about biomechanics.

Boiling the debate down to the idea that changing your foot strike is a cure-all also trivialises the complexity of running – the role human biomechanics plays in the process and, more specifically, how our modern lifestyles affect our movement, strength and mobility.

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Shoes generally don’t cause or correct the problem.

Rather, muscle weakness and biomechanical dysfunction are to blame.

Our more sedentary lifestyles also tend to complicate the issue. Prolonged sitting tends to weaken muscles and reduces joint mobility, particularly in the areas most essential to efficient, injury-free running.

The resultant short hip flexors, weak core muscles and overstretched, weak glutes tighten our piriformis (another muscle in the glutes) and our sacroiliac (SI) joints tend to ‘lock up’.

Overly cushioned running shoes also enable poor running technique. They allow runners who lack the requisite glute and core strength to get away with shoddy form.

Cushioned shoes, whether worn while running or for everyday use, tend to act as a cast. As a result, your feet, calves and Achilles tendons become weaker, as does everything else up your posterior chain – especially your hamstrings and glutes.

This status quo also means there’s no longer an incentive to learn how to run naturally for most runners.

This degree of biomechanical dysfunction makes it very difficult to run naturally. It also increases our injury risk. And when injuries strike, most runners go through rehab and visit a podiatrist, who may prescribe stability shoes or inserts.

Strong-first approach

However, this isn’t a longterm solution. You’re merely treating the symptoms, not the cause, which is generally biomechanical dysfunction in the pelvic area. Ignoring the root cause results in a self-perpetuating cycle of injury, rehab and more injury.

In this context, slipping on minimalist shoes to improve your running can actually cause more severe injuries, if you don’t do the necessary accessory work to restore proper biomechanical function.

Correcting common biomechanical imbalances and building a solid foundation of foot, leg, core and glute strength, along with hip, knee and ankle mobility, will promote a more natural stride better than any pair of shoes can.

Optimising your biomechanics in this way will ensure that your feet naturally land behind the leading knee (this ensures a bent knee on impact) and under the hips, regardless of whether you forefoot, midfoot or heel strike. Accordingly, it’s not necessarily the shoes that determine a foot strike pattern.

Once you correct your running form, you can work on other areas to improve your efficiency and speed by focusing on aspects such as your cadence (steps per minute). As you get faster, it is likely that you will naturally shift toward a midfoot or forefoot strike pattern as you reduce your ground contact time and increase your stride length.

Foot fixation

In your quest to become a faster runner, you need to look beyond this foot strike fixation.

Good form, true speed and injury-free running starts with the hip complex – the pelvis, glutes, hip flexors and our core.

The force needed to propel us forward is not generated, or even initiated, by our legs. They are generally our support structures.

Fast, efficient running starts with a hip drive, which requires hip and pelvic mobility, and strong, active glutes that fire on foot strike to propel us forward.

In this gait cycle, the foot strike is a tiny piece in a complex biomechanical puzzle. Accordingly, focusing on your foot strike misses the mark by putting the attention on the end of the movement chain, rather than at the beginning.

The overall message is this: Shoes generally don’t cause or correct the problem.

Rather, muscle weakness and biomechanical dysfunction are to blame. First address the biomechanical issues that prohibit your body from operating in the manner it was naturally designed to. Once you achieve this objective, you can start to experiment with the best shoes for your natural biomechanics based on comfort, price and functionality.

BONUS TIP: You can now get coaching cues to improve your running form and efficiency with smart connected shoe technology.

The Under Armour HOVRTM Phantom 2 running shoes connect to the UA MapMyRun™ app to track and analyse your running metrics to help make you a better runner.

After uploading data from the integrated Record Sensor, the Gait Coaching feature on MapMyRun analyses your stride and provides measurable tips and guidance to improve your form.

This includes insights showing where your form collapsed or was optimal during your run at different paces and durations.

The virtual coach then recommends how to improve your consistency.

UA HOVRTM Phantom 2 running shoes available from R2,999 from Brand House Stores nationwide. LF Endurance 119

endurance

“

SERIOUS ENDURANCE ATHLETES ARE ALWAYS LOOKING FOR THAT EXTRA EDGE, BUT SOMETIMES IT ISN’T THE LATEST BIKE OR SHOE TECHNOLOGY THAT DELIVERS THAT MARGINAL PERFORMANCE GAIN.”

CAN YOU POWER UP YOUR ENDURANCE WITH PROTEIN? 120 Dis-Chem Living Fit

PROTEIN

Most athletes already understand the importance of protein in their postexercise nutrition and supplement regimens because the repair and recovery benefits are backed by numerous scientific studies.

But few realise that including protein or amino acids in your energy drink bottle during training and racing can also significantly improve your performance and recovery.

Including protein in endurance drinks is not a new concept but more supplement manufacturers now realise the benefits.

The result is a wide range of supplements produced for use during training and racing that not only provide an immediate source of useable energy but also help to limit tissue damage and preserve muscle.

The end result, in a nutshell, is minimised recovery demands, which lets athletes get back to training sooner.

And with less time off between hard sessions, progress tends to ramp up faster compared to those who aren’t as fastidious about their protein intake.

RESEARCH SHOWS THAT UP TO 5-10% OF OUR ENERGY REQUIREMENTS WILL BE DERIVED FROM PROTEIN DURING HIGH INTENSITY ENDURANCE EXERCISE

Supporting science

The idea behind the importance of protein in endurance supplements stems from a pioneering study conducted in 2000 by John Ivy, Ph.D. In the study conducted at the Department of Kinesiology and Health Education at the College of Education, University of Texas in Austin, cyclists improved their endurance by 57% (compared with water) when drinking a carbohydrate and protein blend in a 4:1 ratio, and a still impressive 24% when compared with a carbohydrate-only drink.

Once the team released these results, people were quick to conclude that, because muscle breakdown occurs faster during exercise, consuming a supplement that includes protein delivers an additional source of energy to working muscles through a metabolic process known as gluconeogenesis (GNG).

This process has the ability to generate glucose from noncarbohydrate sources within the body, including amino acids derived from either muscle tissue or digested protein.

No direct benefit However, Andrew Bosch, Associate Professor of Exercise Science at the University of Cape Town (UCT), states that this deduction distorts the role protein is playing in the carb-protein drink.

Other studies have not been able to replicate Ivy’s original results.

“There is also little scientific evidence to back claims that having protein in a carbohydrate supplement during endurance events delivers a direct performance benefit.”

Another study often cited in this regard happened in 2004. The study conducted by Michael Saunders et al at the School of Kinesiology and Recreation Studies at James Madison University also showed that carbohydrate-protein drinks enhanced endurance performance compared to beverages containing only carbohydrate.

However, during those studies the groups ingested 37g of carbohydrate per hour, which is considered suboptimal for performance improvements, while the group ingesting the carb-protein beverage had substantially more calories.

“Time-to-exhaustion increased by 29% compared to a carbohydrate-only drink,” explains Bosch, “but this could have been due to the extra calories from the protein.”

In the conclusion of his published study, Saunders explained that: “Further research is necessary to determine whether these effects were the result of higher total caloric content in the CHO+P (carbohydrate+protein) beverage or due to specific protein-mediated mechanisms.”

Reservations around the direct benefit stem from the fact that energy production via GNG is inefficient. As such, the body is unlikely to rely on GNG for energy when other, more efficient, sources are available.

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endurance

The energy conundrum Ian Craig, BSc MSc CSCS, an exercise physiologist, nutritional therapist and sports coach, highlights other areas of these studies that may have influenced the results.

“Most research studies looked at the effects of carb-protein drinks used during exercise durations of around 60 minutes to three hours.

That’s not long enough to make a determination on whether protein aids performance, to be honest. You can do a three-hour cycle race or a half marathon on glycogen alone. If you added amino acids to a supplement for these events then you wouldn’t get much additional benefit.”

Bosch supports this statement, saying that “in UCT lab tests that utilised three hours of cycling, there was no involvement of protein in the energy production pathways. However, it has previously been shown that approximately 10% of total energy requirements can be derived from muscle protein over a very prolonged event.”

Bosch does point out that this would vary, particularly when carb intake is suboptimal, as protein may be more likely to contribute to energy production and that lesser-trained individuals may get more of a benefit than elite athletes.

Craig continues: “What hasn’t really been studied is what happens during an eight-hour ultra-endurance event or a multi-day stage race.”

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BASICALLY, WHEN TAKEN DURING EXERCISE, A CARB-PROTEIN SUPPLEMENT ENSURES THAT THE RECOVERY PROCESS STARTS EARLY, WHILE ATHLETES ARE STILL EXERCISING.

The recovery link According to Craig, there is stronger evidence regarding the benefits of protein in endurance drinks for recovery.

“Numerous studies have shown that a carbohydrate-protein drink can positively influence various physiological aspects that pertain to optimal recovery, including the degree of muscle damage that occurs, the mediation of the inflammatory response and a reduction in delayed onset muscle soreness (DOMS). This obviously has a positive, albeit indirect, effect on performance during subsequent bouts of exercise,” states Craig.

Basically, when taken during exercise, a carbprotein supplement ensures that the recovery process starts early, while athletes are still exercising.

Independent research conducted

by UCT researchers on the Springbok Sevens squad prior to

the IRB Sevens World Cup in 2009 backs this claim.

The study used Pepto Sport to determine the effect that a carbprotein supplement would have at a 2:1 carb-to-protein macronutrient ratio. In the study, half the group took the carb-protein drink, while the other half took an equi-caloric carb placebo.

Researchers specifically looked at DOMS reduction and next-day soreness over a number of weeks.

During the first two weeks there was no significant difference in perceived soreness due to the conditioning of the athletes.

However, after 18 days there were differences in reported muscle soreness, with those using the protein-containing recovery drink reporting less DOMS. This showed that even among elite athletes, the inclusion of protein – in this instance DSM hydrolysates – could improve post-training recovery.

Link to inflammation

Both Craig and Bosch state that one component of this modulating effect may be the influence a carb-protein drink can have on the inflammatory response.

“Inflammation is a key element of recovery. It is therefore plausible that if you get your nutrition right during exercise, you can reduce the inflammatory response afterwards.

This could limit damage and boost recovery between consecutive days of intense exercise, be it a stage race or heavy training cycle,” explains Craig.

“However, there is only a small body of scientific evidence that points to the beneficial effects on inflammation that protein can have when ingested during exercise,” explains Bosch.

And the results are not overwhelming in this regard. Craig references a study conducted by Cosio-Lima LM, et al titled: “Effects of 4:1 carbohydrate/protein solution versus a carbohydratealone solution on IL-6, TNF-α, and cortisol during prolonged cycling in hot environmental conditions”.

The study measured six highly trained male road cyclists and

determined that “consuming a 4:1 CHO/PRO solution during prolonged cycling under hot environmental conditions has comparable effects on inflammatory cytokines to drinking a CHO-alone solution.”

Protective effect

Where, then, do endurance athletes derive the greatest value from a combination of carbs and protein ingested during exercise?

It seems the greatest benefit comes from reduced muscle damage. In Dr Ivy’s University of Texas study, researches stated that, in addition to “significant improvements in cycling time to fatigue”, the administration of a carbohydrate beverage with additional protein calories reduced “postexercise muscle damage in comparison with a carbohydrate-only beverage”.

According to Craig, less muscle damage equates to

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lowered recovery demands after exercise. “Our bodies don’t really want to lose protein as it is such an important element.

However, research shows that up to 5-10% of our energy requirements will be derived from protein during high intensity endurance exercise.”

If there are no free-form amino acids in circulation, then your body will ‘digest’ muscle protein through the GNG process.

“However, by ingesting protein during such an event, or a long duration event, our body would preferentially use the free form amino acids for energy, and therefore spare muscle tissue.

This would significantly boost an athlete’s recovery potential.”

Research also backs this claim.

A study done at the Institute of Human Physiology in Verona, Italy, found that conditioned athletes who were trekking through a mountainous area, at an average altitude of 10,000 feet, for 21 days lost no muscle mass when taking a BCAA supplement – in fact they actually gained muscle.

This finding was in stark contrast to the norm, where the athletes would normally lose significant body mass, particularly from muscle, due to the extreme physical exertion and hypoxia (lack of oxygen). This suggests that protein’s ultimate benefit in a carbprotein supplement is its musclesparing effect. LF

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endurance

DISTORTING PERCEPTIONS People often perceive this as an age-related improvement in endurance, but it is merely a factor of natural progression over time as performance in endurance events decreases with age in a curvilinear fashion.

It is a concept highlighted by author of the iconic running book Born to Run, Christopher McDougall, in a 2011 TED Talk titled “Are we born to run?”.

He referenced a University of Utah study that tracked finishing times for runners at the 2004 New York marathon. Researchers

determined that if you start running the marathon at age 19, you will get progressively faster, year by year, until you reach your peak at age 27. After that, you succumb to the rigours of time and get slower and slower, until eventually you’re back to running the same speed you were at age 19. You would think it might take 8-10 years to get back to the same speed, but it actually takes 45 years.

“64-year-old men and women are running as fast as they were at age 19,” stated McDougall.

ATHLETIC VS CHRONOLOGICAL AGE “It’s an important concept if you’re an older athlete trying to determine if your best years are behind you,” explains Craig.

He elaborates that few athletes enjoy longevity at a competitive level in masters age categories if they started training and competing at an elite level from the age of 19 or 20.

“Many burn out, particularly with the demands of full-time training for elite sport today.”

British elite athlete Sonia O’Sullivan and American Ryan Hall are prime examples as both had to retire in their thirties. While their chronological age may have been low, their relative athletic age, determined by their training and racing history, was much higher.

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someone in their early thirties can carry on pushing for a lot longer than they may initially think.

DECLINE DYNAMICS However, if you start later, you can push out that physiological peak. You may not catch the full sevenyear upswing, particularly the closer you are to 50, but someone in their early thirties can carry on pushing for a lot longer than they may initially think.

Also, based on the data, the performance drop-off is also a lot slower than previously thought. In fact, the German study conducted on marathoners found that “significant age-related losses in endurance performance did not occur before the age of 50. Mean marathon and half-marathon times were nearly identical for the age groups from 20 to 49 years.”

Numerous other studies confirm this effect. For instance, a 2010 survey of nearly 200,000 participants in a 15km road race showed that for each year over 40, runners in this study slowed by only 0.2% – the equivalent of about 1 sec/mile/year.

This would support the notion that endurance athletes achieve peak fitness later in life, which is an important factor in shaping the perception that endurance improves with age.

The truth, of course, is that from a physiological standpoint, is doesn’t. It just doesn’t drop significantly for a long time. LF

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