DCLF Issue 20 -Spring 2023 by Dis-Chem Living Fit

DCLF

try me! Couscous pumpkin brittle salad

09 Welcome 10 Highlights 16 Events 18 News

Spring2023

LIVINGFIT

CONTENTS Lifestyle & Health

30 Ask the pros

56 Ask the pros

34 Walnuts

60 NMN

38 Recipes

62 Food & mood

Can you lose weight with a 500-calorie-a-day deficit?

Prioritise your heart health

110

Give your anti-ageing efforts a lift

Are they the king of the nuts? Refreshing summer meals

The connection between food and your mood

BIKINI PRO JESS

USN athlete shares her tips page 46

CHRIS REVS HIS BODY BACK INTO CONDITION Page 50

u Dose

vitamin D

ummer! ss hi

8 PILLARS EVERY BODY AND LIFESTYLE TRANSFORMATION NEEDS TO SUCCEED

THE

BETTER BODY

BLUEPRINT

page 70

94 Ask the pros

Is creatine safe for women to use?

98 Gear guide

The right fitness gear can make the biggest difference

106 #FitFluencers

The business of fitness influencers

116 Cardio

Creative ways to maximise your cardio

GET THE RIGHT FITNESS GEAR

CRAIG SEVELL

ATHLETE PROFILE

Page 102

120 Ask the pros Bottle hygiene

122 Endurance Heat and your risk of cramps

126 Coach’s corner 5 ways you are fast-tracking injury

15-MINUTE

BOOTY BLITZ Page 110

Scan to see all the references for features in this issue.

A source you can trust

There is no doubt that influencers can have a profound impact on consumer choices by shaping perceptions, informing approaches to diet and exercise, and influencing decisions on what healthful foods and supplements health and fitness-conscious shoppers choose to buy.

efore smartphones and social media platforms, people generally got their information from experts via traditional mass media channels like magazines, radio and TV.

But with all the voices and choices out there, it is crucial to remain discerning and critical of the information you encounter. This is the reason why grounding your understanding of healthy eating, exercise and supplementation in a trusted source like Dis-Chem Living Fit is so important.

But the dawn of the information age and digital platforms brought about a seismic shift in the media landscape. Today the internet is teeming with content as anyone with a device, an internet connection, a social media account and something to share has a voice. These ‘influencers’ – individuals who have an above average impact on niche markets – are often normal people with big voices online. The most successful social media influencers have harnessed the power of authenticity, relatability and personal storytelling to connect with their audiences. They are generally passionate about motivating their followers, and well-intentioned when sharing their experience, know-how and advice. This influence extends across sectors, but few markets get as much airtime as health and fitness, as more people pursue a healthier lifestyle through exercise, healthful eating and supplements. Influencers in the health and fitness sector share their personal journeys, workout routines, diet plans and supplement recommendations, becoming aspirational figures, motivating others to adopt healthier lifestyles and make informed choices about their nutrition and fitness regimens - you can read about a few of them in this issue!

Our team of health and fitness experts work tirelessly to present you with scientificallyvalidated advice, with a team of social media experts behind the scenes who share this content via our numerous channels. We also seek out and partner with social media influencers and athletes who we believe share the most relevant and impactful content to add value to your feed and enrich your lifestyle with tips, advice, information and recommendations you can trust. As a responsible retailer, we not only subject the products we stock to random testing of substances, ingredients and quality on a continuous basis in your best interest, we also subject the information we share to similar quality controls to deliver and endorse information you can follow with confidence to improve your health, fitness and lifestyle. Happy (and informed) reading!

Paul

LIVING FIT dischem.co.za/livingfit 9

DCLF

LIVING

FIT

SUMMER LOVING

DISCHEM.CO.ZA/LIVINGFIT Living Fit Magazine is published on behalf of by

The countdown to summer has started! Whether your goal is a beach-ready body, crushing an end-of-year race, or simply getting to the New Year as healthy and happy as possible, the spring 2023 issue of Dis-Chem Living Fit magazine has an informative article for you!

Lift your game

Get more from every workout to achieve your summer body goals with our gym gear guide on page 100. Actor and OCR athlete MaxX Moticoe shares his tips on page 96 to fire up your cardio routine by taking your training outdoors. We share insights from two title-winning sponsored physique athletes (see pages 44 and 104) to help you take your training and diet to the next level for a headturning summer body!

Food for thought

When it comes to successful weight loss, the right approach is all about finding the right balance – energy balance that is. Turn to page 30 to find out why a 500-calorie daily deficit is the key that unlocks weight loss but why it won’t work forever. Walnuts are all the rage on social media at the moment, but is its trending status warranted? We explore why health trendsetters are going nuts for this ingredient on page 34. And we’ve got the perfect dip for the tasty packet of Primal Protein Chips (pg 40).

Self-care in focus

As another year draws to a close,

take some time to give your health and happiness extra focus. Our health section covers every base with the latest anti-ageing super supplement to hit the market (find out more about NMN on page 58), and we make the link between food and your mood to help you eat yourself happy (see page 60). You will also read about how to improve heart health to lower your cardiovascular disease risk (page 54) and the healthpromoting benefits of vitamin D (page 64) in this issue.

Made to endure

Runners can make great strides towards a solid finish to their year by incorporating our workouts to make you faster into their training plan (pg 116), while our focus on cramp prevention (pg 122) can help all athletes race with confidence this summer. We also share the hidden dangers that could lurk inside your water bottle when you fail to follow the appropriate steps for squeaky clean bottle hygiene (read more on page 114). Enjoy this issue! The Dis-Chem Living Fit team

tdischem_livefit idischem_livingfit fdischem_livingfit 10 Dis-Chem Living Fit

(Pty) Ltd

Publisher: Tanja Schmitz tanja@livingfit.co.za Managing Editor: Pedro van Gaalen pedro@livingfit.co.za Creative Director: Sean MacTavish Design & Photo: Shelby Imrie, Hanro Botha, Ernst Robbertse, Joel Smith Advertising: sales@livingfit.co.za Copy Editing: Lauren de Beer Online Media & Editorial: Gary Fairweather, Craig Sevell, Garth van Veenhuyzen 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. Midrand. 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.

BENEFIT PARTNERS Absa Rewards members who are also members of the Dis-Chem and Dis-Chem Baby City Benefit programme will be eligible to earn up to 30% cash back on all qualifying spend depending on your Absa Rewards tier. Everyone can live better with cash back at Dis-Chem and Dis-Chem Baby City. Simply pay with your Capitec debit or credit card and get 2% cash back on qualifying items in-store. The cash back will be transferred into your Live Better savings account monthly, where it will earn even higher interest! If you’re a Discovery Bank client and Vitality Health member, you can get up to 50% back on thousands of HealthyCare and HeathyBaby items at both Dis-Chem and Dis-Chem Baby City stores. Vitality HealthyCare and HeathyBaby rewards you for taking care of yourself and your family, making preventative and everyday personal and family care easier and more affordable. (You’ll earn these rewards in Discovery Miles, Discovery’s rewards currency with more ways to earn and spend them than ever before.) Lifestyle Members earn and redeem Legacy Rands by simply linking their Dis-Chem or Dis-Chem Baby City Benefit Card with their Legacy Lifestyle membership. To activate or for more information visit: www.legacylifestyle.co.za/dischem. Multiply members get 2 – 12% in cashbacks, depending on their qualifying tier, paid into their Momentum Multiply savings account, when shopping at Dis-Chem or Dis-Chem Baby City. Planet Fitness members who swipe their Dis-Chem Benefit Card when purchasing any Biogen, USN, Evox or Muscle Junkie products in-store or online will earn an additional 10% back in Benefit Rewards. With School-Days, shopping at Dis-Chem and Dis-Chem Baby City helps you earn ETPs, which you can switch into education fees. Every time you swipe your Dis-Chem and Dis-Chem Baby City Benefit Card, you’ll get your normal Dis-Chem rewards AND you’ll get ETPs added to your School-Days account to help you pay towards your family’s education fees. Swipe your Sanlam Money Saver credit card today and you commit to adding an additional 2.5% of everything you spend towards your Wealth Bonus. Sanlam will match your 2.5%, bringing your total Wealth Bonus to 5%! Swipe your card at Dis-Chem and Dis-Chem Baby City today and you will earn up to 5% cash back in the form of Wealth Bonus on all qualifying spend – with no further contribution from you. Filling up at a TotalEnergies service station just got more rewarding! Simply swipe your Dis-Chem or DisChem Baby City Benefit Card when you’re paying for your fuel, and you’ll earn Benefit Rewards. For every litre of fuel you will be awarded 10 Benefit Rewards. Only fuel purchases will earn you Benefit Rewards. Earn up to 20%* back in UCount Rewards Points on all qualifying spend at Dis-Chem. Earn up to 5% back in Ucount Rewards points at DisChem Baby City. Terms and Conditions apply.

*Valid in South Africa only

Get Savemore. more. Give more.

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 their 3D Secure password for authentication, and upon successful verification, the transaction is processed. Though verified by Visa and MasterCard SecureCode, credit cards can be protected against unauthorised 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

WHAT OUR LOYAL CUSTOMERS DESERVE OUR BENEFIT PROGRAMME

Because loyalty should be rewarded! Benefit even more from becoming a Benefit Programme Member. Select an interest group and receive benefits and information to suit your specific needs and lifestyle. You can earn Benefit rewards on qualifying purchases every time you swipe your card in-store at the till, or by simply shopping online. Join the Benefit Programme through WhatsApp, add 0860 347 243 to your contacts and say “Hi” or, register online, in-store, via the app or by dialing *120*1085#. By shopping at Dis-Chem Pharmacies or Dis-Chem Baby City and swiping your 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.

For Youth programme

Are you between the age of 18 and 25 years? Join Dis-Chem’s YOUth programme today to receive discounts tailored for you and earn double rewards every Monday. Collect your new YOUth card in-store today to activate these benefits. #Made4You #DoubleitupMondays

Dis‑Chem Partners

Accelerate your rewards with our host of banking, medical aid and pure loyalty partners. Visit www.dischem.co.za or in-store at the Customer Service desk for more information.

day. You will need to 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 your behalf to collect, as long as they have the unique order number and they can verify your name, surname and I.D. number. The Click & Collect service is available seven days a week. You can include over-the-counter medications with your online shopping, but not prescription meds. For prescription meds you will need to go in-store to collect. In cases of chronic medication with a repeat script for six months, Dis‑Chem will contact you and remind you that your meds are due for collection, and ensure they are ready for collection at a branch convenient for you, or deliver them to your address. You can also download the Dis‑Chem app, scan in your prescription and collect from the branch of your choice. Please note there are laws prohibiting the return of medication. dischem.co.za/livingfit 15

2023 EVENTS

RUN RIDE SWIM LIFT

RHODES DRYLAND TRAVERSE 2-5 November 2023

SANLAM CAPE TOWN MARATHON

OYSTER CATCHER TRAIL RUN 13 - 15 October 2023

The Oyster Catcher stage trail run follows the famous Oyster Catcher hiking route, from the Gouritz River Mouth to Mossel Bay via the St Blaize hiking route along the Southern Cape coastline in the Garden Route. The event is primarily designed for trail runners looking to complete their first multi-day stage race. The distances covered are manageable and the terrain is mainly single track and beach running, with some technical areas to add variety. oyster-catcher.co.za

14 &15 October 2023 The 42.2km Sanlam Cape Town Marathon is a prestigious global city race open to all running enthusiasts from elite athletes to social runners. Whether you’re tackling the Gold Label Status marathon, the 10km or 5km Peace Runs, or one of the three incredible trail runs, you’ll be part of a historical event that showcases the beauty and diversity of Cape Town and its beautiful people. capetownmarathon.com

BOXER SUPER 5KM RUN 15 October 2023

The Boxer Super Run is a world-class 5km road run in the scenic city of Durban. This fast, flat road race is designed to accommodate participants of all fitness levels. By infusing excitement into the sport, the Boxer Super Run aims to contribute to the growing popularity of shorter road races. The Boxer Super Run Elite Race will see SA’s top athletes go head-to-head. stillwatersports.com

All events subject to change. Please refer to event websites and social media for up-to-date info.

16 Dis-Chem Living Fit

Four days of adventure await at the Biogen-backed Rhodes Dryland Traverse. The four-day trail running stage race showcases the classic trails of the Klein Karoo. The race kicks off with an underground start in the worldfamous Cango Caves and follows trails that traverse the mighty Swartberg Mountains – a UNESCO World Heritage Site – offering breathtaking views of the Great and Klein Karoo. drylandtraverse.co.za

TINMAN CAPE SERIES EVENT #4 5 November 2023

Tinman is the oldest the biggest family tri-series in South Africa. The series is a fun, family-orientated series that includes multiple events, including 3 triathlons, a 10km run and a duathlon, that utilise full road closure and flat running routes. The fourth event in the Cape series takes place at Val de Vie. bactive.com/tinman

SEE MORE EVENTS

VIRGIN ACTIVE 947 RIDE JOBURG 19 November 2023

Experience the richness, contrasts, colours and sounds of the City of Jo’burg by being a part of the prestigious Virgin Active 947 Ride Joburg. Starting at FNB Stadium, the iconic route will take you along 97km of thrilling Jo’burg terrain that you get to own for a day with full road closure! Cycle past legendary landmarks through streets usually bustling with traffic and enjoy the city’s rich diversity from a radically different vantage point. ridejoburg.co.za

AFRICAN BANK SOWETO MARATHON

SAVANNA ORIGIN OF TRAILS MTB EXPERIENCE

The People’s Race is the only race of its magnitude set in a township where some of South Africa’s greats have walked. The race route honours Soweto’s heritage by taking runners past the iconic landmarks, including Chris Hani Baragwanath Hospital, Walter Sisulu Square, Vilakazi Street and Hector Pieterson Memorial. Race distances on offer include 10km, 21.1km or 42.2km.

Affectionately dubbed ‘SA’s MTB Party of the Year’, the Savanna Origin of Trails is an individual two-day MTB stage race that highlights the beauty and splendor of Stellenbosch. Celebrating its 10th anniversary in 2023, mountain bikers will be treated to a vast network of world-class and exclusive trails while commemorating the origin of SA mountain biking. The event proudly supports the Stellenbosch Trail Fund, which aims to create, improve and maintain hiking, biking and running trails in and around Stellenbosch.

5 November 2023

sowetomarathon.com

18–19 November 2023

stillwatersports.com

dischem.co.za/livingfit

INNOVATIONS

New Orange USN 3-in-1 Creatine Reach your summer training goals with USN’s refreshing new 3-in-1 Creatine Orange flavour. This new flavour carries the same formulation. It is the perfect pre- or intraworkout supplement to increase stamina, improve muscle performance, accelerate muscle recovery and increase muscle mass.

USN Cramp Block Iso Gel USN Cramp Block Iso Gel is a new isotonic performance gel that provides energy, reduces the risk of cramps and keeps muscles hydrated. Formulated to boost

endurance and fuel the body during prolonged activity. Available in Strawberry & Kiwi and Green Apple flavours.

USN Anabolic Turk Test 1200 USN Anabolic Turk Test 1200 is an ultra-potent turkesterone supplement that provides an optimal 1200 mg daily dosage containing 10% turkesterone extract. Turkesterone is a

powerful substance that can help to enhance natural protein synthesis, improve muscle mass, increase strength, reduce fatigue, enhance exercise performance and promote recovery.

USN All9 Amino now in Grape Fizzy Pop flavour The same tried and tested USN ALL9 Amino formulation is now available in an exciting Grape Fizzy

Pop flavour.

Crush those cravings and enjoy this refreshing hydration drink without the sugar or calories.

Get your 6th USN product free when you swipe your DisChem Benefit card. Available on USN Creatine and ALL9 Amino.

Spidertech professional kinesiology strapping

Dis-Chem boosts in-house range with premium Gold+ products The new premium Dis-Chem Gold+ range is formulated using leading pharmaceutical-grade, scientifically researched and patented proprietary ingredients sourced from reputable global suppliers. Dis-Chem has left no stone unturned in its quest to create a high-quality supplement range that offers health-conscious consumers high-potency products. The initial range includes four products – Liposomal Vitamin C,

Spidertech is a comprehensive line of kinesiology taping applications that support the body’s natural physiology to deliver pain relief, support sprains,

Magnesium and Trace Minerals, Berberine & Green Tea, and Phyto Curcumin – which all boast industry-leading delivery systems for enhanced bioavailability and absorption. Available exclusively at Dis-Chem Pharmacies and online at www.dischem.co.za or the dedicated Dis-Chem Gold website. VISIT WEB

joint instability and muscle or ligament strains. Spidertech professional kinesiology strapping helps keep you safe, up to speed, on the ball and ahead of the pack to achieve whatever, whenever. Be prepared for anything with Spidertech kinesiology tape – engineered for movement.

ON SHELF NEW PRODUCT RELEASES NOW IN STORE

NOW IN STORE

NPL Halo Burn is a total fat loss solution

Extreme fat loss with NPL Thermo Cuts Black

FOODS

NPL’s Thermo Cuts Black boasts one of the most comprehensive formulations designed to enhance metabolism and aid weight loss. The active ingredients work in synergy to elicit a potential thermogenic and lipotropic response. In addition, Thermo Cuts Black contains key ingredients that may support overall cognition and enhance mood, as well as prevent any negative effects associated with high stimulant products. Additional features and benefits include appetite suppression and increased focus and mood. Formulated with patented Sinetrol® and pterostilbene (PTS) for an enhanced thermogenic effect and antioxidant support.

20 Dis-Chem Living Fit

Support fat loss 24/7 with NPL Halo Burn, an advanced 24-hour hybrid metabolic weight management system that activates fat burning with a dual Day and Night system. Each formulation has been crafted to complement the other for results. The Day System consists of targeted active ingredients to increase energy levels, aid mental alertness and focus, boost drive and motivation, prevent water retention and bloating, and increase energy expenditure by boosting thermogenic activity. The Night System includes nootropic ingredients to support stress and hormone regulation, valerian root to enhance sleep quality and reduce insomnia, and L-acetyl-L-carnitine for additional thermogenic benefits while you sleep.

Youthful Living Super Slim Boost Energy Drink

10 g

PROTEIN

Youthful Living Super Slim Boost Energy Drink is a low-calorie, great-tasting energy drink formulated with caffeine anhydrous, chromium, green tea leaf extract, L-carnitine, and garcinia cambogia extract. This sugar-free product is keto friendly. Available in two refreshing flavours – Lemon & Lime and Passion Fruit – in a 300 ml can.

Youthful Living Body Fit Corti Block

Youthful Living Body Fit Carb Stopper

Youthful Living Body Fit Corti Block contains natural adaptogens designed to manage cortisol during stressful periods so that stress does not compromise your health or body goals. Use Corti Block to prevent muscle tissue breakdown, increase nitrogen retention and build harder and firmer muscles. Available in a 60-capsule bottle.

Reduce the impact of carbohydrates on sugar levels with Youthful Living Body Fit Carb Stopper. Contains a natural ingredient that breaks down sugar molecules in carbohydrates, which makes it easier for the body to store glycogen in muscle where it is used as an energy source. Also lowers cravings and stabilises blood sugar levels. Available in a 60-capsule bottle.

Youthful Living Body Fit Protein Pudding Youthful Living Body Fit Protein Pudding contains a slow-release protein that maintains a positive nitrogen balance to keep the body in an anabolic state by ensuring muscles are fed and fuelled. This delicious high-protein dessert contains no added sugar and is available in vanilla custard flavour.

NOW IN STORE

Biogen Collagen bulks up with 180 value pack

Meet your needs with Delical Delical offers a variety of highprotein and high-energy oral supplements for individuals unable to meet their needs through diet

alone. Delical comes in 3 different flavours, including Vanilla, Caramel and Mixed Fruit, and is suitable for children three years and older.

Our bodies need collagen to form connective tissue and support joint health by reducing inflammation. Biogen is making it easier to meet your daily collagen needs with the Biogen Collagen bulk value pack, which contains 180 capsules, each with 400 mg of hydrolysed collagen and 10 mg vitamin C to support tissue formation.

Optimum Nutrition Whey Isolate While whey protein concentrate can be up to 80% pure protein by weight, removing or isolating much of the carbohydrates, fat and lactose using sophisticated filtering technologies, whey protein isolate is up to 90% pure protein. A study published in

the Journal of the International Society of Sports Nutrition tested the short-term exercise recovery benefits of this sports nutrition supplement. The findings showed that strength (on knee extensions) was higher 3 and 7 days into recovery for subjects who consumed whey protein isolate compared to those in the group who got only carbohydrates. This suggests that whey isolate might help reduce the impairment of muscle forces during recovery from eccentric training.

22 Dis-Chem Living Fit

NEW IN STORE

new

Biogen Iso-Whey Premium in new Lime Milkshake flavour

Looking for a refreshing way to get your daily dose of whey protein this summer? Biogen has

added another flavour to its premium protein Iso-Whey range with a delicious new Lime Milkshake option. It is the latest flavour innovation for this premium product offering easily digestible EAAs and BCAAs to support muscle growth and recovery from a Tri-Matrix Protein Blend of whey hydrolysate, isolate and concentrate.

New Biogen RAGE Rampage flavours available in sachets The latest flavours in Biogen’s potent RAGE Rampage pre-workout range are now available in single serving sachets.

Head to Dis-Chem or shop online at www.biogen.co.za to get your sachet of RAGE Rampage in Blue Ghost Popsicle or Peach & Mango Jelly Beans flavour.

WATCH THE VIDEO

Biogen Testo Combo Pack Get Biogen RAGE Testo Armour and Biogen ZMA Power Plus together in one convenient pack for a powerful combination of performance supplements that deliver results. With

Tongkat ali to naturally boost testosterone, Biogen RAGE Testo Armour can increase strength and support lean muscle gain. Added Panax

ginseng helps to boost energy levels to enhance physical and mental performance and combat fatigue. ZMA Power Plus supports muscle function, reduces fatigue and boosts energy by supporting your metabolism, and aids recovery. When taken together, these products work synergistically to improve hormone balance to help you achieve your training goals.

Biogen Recovergen sachets get makeover Your complete recovery solution in a convenient, compact single serving sachet is back on shelf and looking better than ever! Look for them online and on shelves with their sleek new packaging. Each sachet offers a 4:1 ratio of carbs and protein for muscle recovery and energy replenishment, plus BCAAs and essential nutrients. Biogen Recovergen is high in BCAAs and is formulated with antioxidants, electrolytes, vitamins and alpha-lipoic acid.

HEALTHY EATING MADE EASY

At your healthy food store

new

Coming soon Lifestyle Food Liquid Egg Whites Take the mess and hassle out of separating yolks from egg whites for more convenient baking or a diet-approved egg-white omelette. New Lifestyle Food Liquid Egg Whites come in a 1 litre container that you can conveniently freeze and defrost to use in various cooking and baking recipes. Liquid egg whites are ideal for whisking and beating, and offer a great source of lean protein.

Lifestyle Food Vegan Baking Aid New Lifestyle Food Vegan Baking Aid is made with tapioca flour, a popular alternative to other grain-based starches that contain wheat and gluten, especially for those looking to create baked treats free from animal products.

INSTANT DISCOUNTS

Lifestyle Food sauce range gets 2 sweet additions The Lifestyle Food sauce range offers sugar-conscious eaters an ideal way to elevate the flavour profile of their fave meals. These products are ideal for those who are conscious about their health and waistlines but don’t want to compromise on taste, with two new flavours available to take desserts and sweet breakfast treats to the next level ̶ a Salted Caramel and a Strawberry syrup, available in 375 ml bottles.

THE TASTE YOU WANT, THE FIBRE YOU NEED! DISCOVER THE BEST OF BOTH WORLDS WITH THE ALL NEW ALL-BRAN OATS CRUNCH RANGE In the choice between what our body needs and what tastes good, we often go for the tastier alternative resulting in health issues down the line. As a result, South Africans on average are only getting in half the fibre they need every day*. Introducing the exciting NEW All-Bran Oats CRUNCH range: Made from the goodness of wheat bran fibre and oat clusters, it delivers 13% of your recommended daily fibre requirements. Kellogg’s All Bran Oats Crunch is the breakfast of choice for anyone who wants to Eat Good and Feel Good.

The difference? ALL-BRAN OATS CRUNCH BRINGS YOU THE BEST OF TWO FIBRE SOURCES. 1. High in fibre from 2 sources - rolled oats and Bran Flakes 2. Delivers exciting flavours and textures through high fibre flakes, crunchy oats and tasty inclusions that will leave you feeling good.

Whether you are craving something chocolatey, fruity or nutty, there is something for you in the crunch range! 1. All-Bran Fruit & Oats Crunch 400 g 2. Cocoa & Almond Oats Crunch 400 g 3. Superseed & Oats Crunch 400 g

*Source: Mchiza ZJ et al. A Review of Dietary Surveys in the Adult South African Population from 2000 to 2015. Nutrients. 2015;7:8227-50.

The extensive range of dairy-free Lifestyle Food plant milks is now available in durable, user-friendly plastic packaging. Look out for the 1 litre plastic bottles at your local Dis-Chem, available in Unsweetened Almond Milk, Almond Barista Blend, Unsweetened Macadamia Milk, Macadamia Barista Blend, Unsweetened Oat Milk and Oat Milk Barista Blend.

Lifestyle Food plant milks get new-look packaging

5.2%

Cognitive processing speed increased by 5.2% over an eight-week study that examined the brain-boosting benefits of strawberries. Study participants who consumed strawberry powder also experienced reductions in systolic blood pressure and waist circumference, and increased total antioxidant capacity. *Study conducted by San Diego State University and funded by the California Strawberry Commission.

LIFE “A HEALTHY OUTSIDE STARTS FROM THE INSIDE.”

½ tablespoon According to preliminary research, including half a tablespoon of olive oil in your daily diet could reduce your risk of dying of dementia by 28%. Replacing a single teaspoon of margarine or mayonnaise with olive oil resulted in a 8%‐14% reduction in mortality risk. *Study findings presented at the NUTRITION 2023 conference.

BEWARE social jet lag A peer-reviewed study by scientists from the UK, Sweden, the US and Italy links social jet lag‒a pattern of sleep and wake times adjusted to workdays, and a shift in sleeping times on workfree days – impacts diet quality and metabolic wellbeing, and leads to a poorer gut microbiome. *Study published in the European Journal of Preventive Cardiology in April 2023.

Did you know? Raspberries are a member of the rose family.

STYLE in this section PROFILE

Jessica’s secrets to success...46

ASK THE PROS

Weight loss on a 500calorie deficit...30

TRANSFORM

Christopher’s shape-up story..50

RECIPES

Refreshing summer meals and snacks...38

Q&A

ASK THE PROS Is creating a 500-calorie-a-day deficit really the key to weight loss? Samantha via social media

nergy balance is a fundamental principle that informs successful and sustainable weight loss1. The theory suggests that we change our body weight by creating an imbalance in either direction. There are, however, nuances to the energy balance theory. While the premise always holds true when we create an energy surplus – we gain weight when we consume more calories than we burn - weight loss does not continue in a linear fashion the longer we remain in an energy deficit. On the surface, the calculations add up because one pound (0.45kg) of body fat contains an energy value of approximately 3,500 calories2. So it would make sense that burning the equivalent amount of calories through energy-restricted eating and regular activity could help you shed up to a pound of

30 Dis-Chem Living Fit

DID YOU KNOW

FACTORS SUCH AS YOUR WEIGHT, BODY COMPOSITION (MUSCLE VERSUS FAT MASS), HORMONAL BALANCE, ENZYME FUNCTION, YOUR GUT MICROBIOME, THE VOLUME AND INTENSITY OF YOUR DAILY ACTIVITY AND YOUR DIET ALL AFFECT YOUR METABOLISM

body fat. Moreover, the figure gave rise to the 500-calorie-a-day-deficit guideline as it neatly breaks down into the seven days in a week.

It’s not a simple process

While the calculations look good on paper, this theory takes an oversimplified view of energy balance. The real-world application of this theory seldom replicates the controlled lab environment where a pound of body fat will liberate 3,500 calories of energy in accordance with the first law of thermodynamics. The reality is that our body is a dynamic organism comprised of multiple systems and a change in one part of this integrated system produces changes in other parts. We also experience

individual genetic, metabolic and environmental differences in how we respond to diet and exercise.

WHEN YOU RESTRICT CALORIES AND INCREASE YOUR DAILY ENERGY EXPENDITURE TO CREATE A 500-CALORIE-A-DAY DEFICIT,

you will initially lose weight..

but then...

Factors such as your weight, body composition (muscle versus fat mass), hormonal balance, enzyme function, your gut microbiome, the volume and intensity of your daily activity and your diet all affect your metabolism and, therefore, influence your ability to lose weight and keep it off.

Metabolic adaptation

When you restrict calories and increase your daily energy expenditure to create a 500-calorie-a-day deficit, you will initially lose weight. The

process will continue to a point, but after a period of sustained weight loss, the body will start to adapt to the reduction in energy availability and higher energy expenditure.

If you continue to follow a lowenergy diet, various hormonally-driven

biological and physiological processes that ensue effectively lower your daily metabolic rate through a process known as metabolic adaptation or adaptive thermogenesis3. WHAT IT MEANS: The

metabolic changes mean the body starts burning fewer calories to meet our daily energy requirements while hormones that promote hunger increase and levels of those that promote anabolism (tissue growth), energy expenditure and satiety fall. NEXT PAGE >>

GOT 30 MINUTES?

BEST ACTIVITIES THAT WILL ELEVATE YOUR METABOLISM Strength Training HIIT Aerobic Exercise Elevating your metabolism can help you burn more calories and maintain a healthy weight. Lifestyle 31

Q&A

science tells us... The more weight we lose, the less likely it becomes that a daily deficit of 500 calories continues to produce results

Diminishing returns

As a result, a daily deficit of 500 calories produces slightly less of an effect on each subsequent day of your diet. While the impact of this diminishing effect is negligible at first, the more weight we lose, the greater this response becomes as long as you remain in an energy deficit4. It’s the reason why many people lose a significant amount of weight initially, especially overweight individuals, but then plateau. According to mathematician Kevin Hall, who developed the weight loss tool Body Weight Planner5 by analysing the best weight loss studies and using the data to construct a model that fit the results of these studies, the impact of this metabolic adaptation is so profound that over

a 12-month period you can only expect to lose 50% of the weight that the 3,500-calorie rule estimates.

This effectively means that you would then need to create a 7,000-calorie deficit to lose the same amount of weight you achieved in the first year of your diet, which is extreme and unsustainable. While the maths can become complicated, and the law of individual difference (and the resultant individualised response) dictates that this won’t be the same for everyone, the general consensus is that the longer you diet, the greater the calorie deficit you need to keep seeing the same results.

Changing the stimulus

* To view references for this article, please visit www.livingfit.co.za/issue20/references or scan the QR code on page 7

32 Dis-Chem Living Fit

Ultimately, this means that no single approach to weight loss will work indefinitely, which is a truism borne out in research. A study6 on low-carb diets for

obesity published in the New England Journal of Medicine showed that the low-carb group lost almost double the weight (7.3% versus 4.5% of total body weight) than the low-fat diet intervention group, with statistically significant variations at three and six months. However, by 12 months the effect disappeared and both groups had lost the same amount of weight. Thankfully, there are various ways to influence your metabolism and continue to lose weight in a healthy and sustainable manner until you reach your goal.

The best option is changing your diet to add variables beyond just calorie restriction to trigger a response.

The concept is known as diet periodisation7, which entails

periodically changing your macronutrient (carbohydrate, fat and protein) ratios and/or calorie intakes.

WHAT IT MEANS: If you’ve followed a low-carb diet for more than six months and your weight loss plateaus, changing your dietary approach to include carb cycling – alternating between days of low carb intakes and higher carb days – for a period may trigger the desired response. When that approach stops working or fails to yield results, you can try varying your meal timing and frequency with an approach like intermittent fasting or calorie shifting, which adds in a few high-calorie days (generally called re-feeds) to potentially trigger beneficial hormonal, physiological and metabolic changes that could shift your progress back into gear.

walnuts KING OF THE NUTS?

re walnuts the king of the crop? We compare the nutritional benefits of nuts in an attempt to crown the king of the nuts.

Nuts are popular in healthful eating plans that focus on wholesome, natural food sources as they are a source of vitamins, minerals and plant protein, contain healthy monounsaturated and polyunsaturated fats, and they are a calorie-dense food that offers a concentrated source of energy. 34 Dis-Chem Living Fit

KNOW THE DIFFERENCE

When it comes to health food trends on social media, nuts are never too far from the top of the charts, and walnuts are the latest tree nut to hog the social media limelight.

A BATTLE FOR TOP SPOT... Peanuts are the most common and cheapest nut in modern diets as they are the easiest and cheapest to farm. They also contain the most protein per serving, but peanuts are ground nuts and, as such,

contains less fat and moderate amounts of carbohydrates. Among the tree nuts, walnuts stand out for their good unsaturated fatty acid and protein contents, which makes them a popular inclusion in plant-based diets.

Groundnuts (peanuts) are legumes growing underground, while tree nuts (almonds, cashews) are hard-shelled fruits from trees. They differ in botanical classification and allergenic potential, impacting allergies. Cross-contamination risks exist, but allergic reactions to one type of nut don’t necessarily extend to the other due to their distinct origins.

WHY THEY RULE... NUTRITIONAL INFO (per 28 g serving)

Protein: 4.3 g Fat: 18.5 g Carbs: 3.9 g Calories: 186 Fibre: 1.9 g

Walnuts are a top trending nut because they have a rich protein content. However, they do not have the highest protein content among all tree nuts (that honour goes to almonds). Walnuts are a good source of fibre, which means they help to promote satiety and aid digestion, and are an excellent source of copper and manganese. They are also naturally high in omega-3 fatty acids, particularly alpha linolenic acid, which may help to reduce inflammation and provide cardiovascular health benefits. Numerous studies affirm that those who

included walnuts in their diets improved their blood lipid profile. A 2018 meta-analysis1 found that those who followed a walnutenriched diet had lower total and LDL (“bad”) cholesterol, and lower triglyceride and apoprotein B (a protein linked to cardiovascular disease) “without adversely affecting body weight or blood pressure”.

And it gets better... Walnuts also get a

lot of attention online because they contain the hormone melatonin (and in amounts greater than other nuts)2, which means they may promote better sleep by increasing blood melatonin concentrations3.

MACADAMIA NUTS

ALMONDS

NUTRITIONAL INFO (per 28 g serving)

Protein: 2.2 g Fat: 21.5 g Carbs: 3.9 g Calories: 204 Fibre: 2.4 g

Protein: 6 g Fat: 14.2 g Carbs: 6.1 g Calories: 164 Fibre: 3.6 g

Macadamia nuts are a rich source of protein and omega fatty acids, with a favourable 3:6:9 ratio, with a higher omega-3 content. A macadamia nut’s fat content is predominantly monounsaturated fat – the highest of all tree nuts – including oelic acid (omega-9) and palmitoleic acid (omega-7), which is a monounsaturated fatty acid that may aid weight loss4. They also have a very high mineral content, particularly manganese, iron and magnesium, and a beneficial vitamin content, with high levels of vitamins B1 and B6, and various minerals4. One study5 showed that 3 weeks of eating macadamia nuts significantly decreased “serum concentrations of total cholesterol and low-density lipoprotein (LDL)-cholesterol”.

Almonds are the least caloriedense nut and contain the most fibre and protein compared to other tree nuts. However, they also have a higher carbohydrate content than other tree nuts. From a nutritional standpoint, almonds are a rich source of alpha-tocopherol, a form of vitamin E that acts as an antioxidant to help manage free radical damage. Almonds also contain significant levels of vitamin B2, which helps our bodies convert food to energy, plus they are rich in calcium, magnesium and potassium, which are all essential for bone health.

Health 35

health

CASHEW NUTS

BRAZIL NUTS

NUTRITIONAL INFO (per 28 g serving)

Protein: 5.2 g Fat: 12.5 g Carbs: 8.6 g Calories: 157 Fibre: 0.9 g

Protein: 4.1 g Fat: 19.1 g Carbs: 3.3 g Calories: 187 Fibre: 0.9 g

Protein: 4.2 g Fat: 17.3 g Carbs: 4.7 g Calories: 178 Fibre: 2.8 g

Cashew nuts are particularly rich in iron and zinc – iron helps deliver oxygen to all of our cells, which may help prevent anaemia, while zinc is critical to our immune system. High in copper, these nuts also aid energy production and improve flexibility in blood vessels, bones and joints. Cashew nuts contain healthy monounsaturated fats and are rich in antioxidants. However, these nuts have a relatively high carbohydrate content compared to other tree nuts, which may concern carb-conscious dieters.

Just one Brazil nut packs more than 100% of our daily recommended intake of selenium, which plays an important role in the production of specific antioxidants, specifically glutathione (often referred to as the master antioxidant). That’s why these nuts are revered for their ability to keep free radicals in check. Brazil nuts are particularly rich in monounsaturated fatty acids (palmitoleic acid and oleic acid), and are also a good source of protein, almost on par with walnuts.

These nuts are most notable for their high levels of monounsaturated fats, specifically oleic acid, and a protein content that is similar to Brazil nuts and walnuts. Hazelnuts also contain essential nutrients like vitamins B, C and E, and various minerals like potassium, magnesium, phosphorus and iron. Hazelnuts have antioxidant and anti-inflammatory properties that may promote heart health and improve brain function.

36 Dis-Chem Living Fit

HAZEL NUTS

WALNUTS ARE A HEALTHBOOSTING AND PROTEINPACKED SNACK OPTION.

OUR VERDICT

There is no doubt that walnuts are a health-boosting and protein-packed snack option. While they do not contain the most protein per serving, they offer a favourable nutritional profile with a good dose of protein and healthy fats, and a relatively low carbohydrate content. They are also nutritionally dense, offering numerous beneficial nutrients that can support your health and vitality. However, you can also derive many of these benefits from other tree nuts, which means a balanced diet that includes a mix of the all nuts listed in this article may offer suitable snack options and the best approach to overall health and optimal nutrition.

lifestyle

LIFESTYLE RECIPES

THE MOST REFRESHING SUMMER MEALS

Embark on a tasteful journey with Tony Ferguson and transform meal times with a symphony of flavours that will delight your taste buds. Explore a delightful fusion of Israeli couscous pumpkin brittle salad and an indulgent chocolate protein mug cake recipe made using Tony Ferguson products available at Dis-Chem. RASPBERRY OREO PROTEIN MUG CAKE Serves: 1

Ingredients

1 scoop Tony Ferguson Plant Based Protein, Chocolate flavour ⅓ cup oat flour 1-2 tbsp almond or coconut flour ¾ cup milk of choice (extra if needed) 1 tsp vanilla essence 1 heaped tbsp apple puree or yoghurt or nut butter of choice 1-2 tbsp golden syrup to sweeten 1-2 crushed Oreos Chocolate chips Fresh raspberries

How to make it

Place the protein powder, flours, milk, puree/nut butter, syrup, vanilla essence, some chocolate chips, crushed Oreos and fresh raspberries in a cup and mix well. Microwave for 2½ minutes until molten. Serve with more chocolate chips and crushed Oreos on top.

38 Dis-Chem Living Fit

try me

COUSCOUS PUMPKIN BRITTLE SALAD Serves: 2

Ingredients

1½ cups Israeli couscous 1-2 cups roasted sweet potatoes (I used purple) 1 cup roasted baby tomatoes or sundried tomatoes 1 cup cooked brown lentils 1 cup green olives Caramelised pumpkin seeds 1 cup Tony Ferguson pumpkin seeds ⅓ cup golden syrup/honey Dressing ¼ cup Tony Ferguson lemon juice ¼ cup grapeseed, olive or avocado oil 1-2 tbsp honey 1 tbsp Dijon mustard 1-2 tbsp balsamic glaze Salt and pepper to taste Feta to serve

How to make it

Place the salad ingredients in a bowl and mix well. Meanwhile, place the pumpkin seeds on a parchment paper-lined baking tray and drizzle with the syrup or honey. Bake for 10 minutes at 1800C and let it chill to harden. Mix the dressing and pour over the salad. Serve the salad with the pumpkin brittle and some feta.

Lifestyle 39

lifestyle

LIFESTYLE RECIPES

A TASTY DIP FOR YOUR PROTEIN CHIP

What’s a chip snack without a tasty dip? Enhance the flavour experience when snacking on Primal’s innovative new protein-infused chips with these wholesome dip options, made from natural ingredients for a nutritional boost.

AVO AND TOMATO SALSA DIP Serves: 2

Ingredients

2 ripe avocados, peeled, pitted and diced 1 cup tomatoes, diced ¼ cup red onion, diced ¼ cup fresh cilantro, chopped 1 small jalapeño pepper, deseeded and finely chopped 1 clove garlic, minced Lime juice Salt and pepper to taste

How to make it

In a bowl, combine the diced avocados, diced tomatoes, red onion, cilantro, jalapeño and minced garlic. Squeeze the lime juice over the mixture and gently toss to combine. Season with salt and pepper to taste. Place in the refrigerator for 15-20 minutes to allow the flavours to meld.

40 Dis-Chem Living Fit

GREEK YOGHURT AND DILL DIP Serves: 2

Ingredients

1 cup Greek yoghurt 2 tbsp fresh dill, chopped 1 tsp lemon juice ½ tsp garlic powder Salt and pepper to taste

How to make it In a bowl, combine the Greek yoghurt, chopped dill, lemon juice and garlic powder. Mix well until all ingredients are thoroughly combined. Season with salt and pepper to taste. Refrigerate for about 30 minutes to allow the flavours to develop.

ROASTED RED PEPPER AND BEAN DIP Serves: 2

Ingredients

1 cup white beans, drained and rinsed ½ cup roasted red peppers, drained 2 cloves garlic, minced 2 tbsp fresh lemon juice 1 tbsp olive oil ½ tsp cumin Salt and pepper to taste Chopped fresh parsley for garnish

How to make it

In a food processor, combine the white beans, roasted red peppers, minced garlic, lemon juice, olive oil and cumin. Blend until the mixture is smooth and creamy. Season with salt and pepper to taste. Transfer the dip to a serving bowl and garnish with chopped fresh parsley. Lifestyle 41

lifestyle

BEFORE 95kg

Anathi NOW!

Losing 30 kilos to regain her body

The journey to regaining your body after pregnancy is fraught with challenges due to the impact it has on your body and your lifestyle. This was the reality that Anathi Gwele faced after she gave birth.

SHE LOST 30 KG!

ANATHI’S

TRANSFORMATION JOURNEY 42 Dis-Chem Living Fit

“I gained so much weight after my pregnancy that it changed my body shape. I didn’t feel comfortable with how my body looked, which affected my confidence. I also couldn’t accept that I had to get a new wardrobe.” While it took a great deal of courage, faith and belief in herself to start the transformation process, Anathi knew that she could get her body back in shape through consistent hard work towards her ultimate goal.

AFFECTING HER SELF-ESTEEM

“I didn’t feel comfortable with how my body looked, which affected my confidence.” One step at a time

As a way to achieve this big, scary and audacious goal, Anathi took a pragmatic approach and broke down her plan into steps. The first step on her transformation journey was a change to her diet. “I started

by creating a plan so I knew exactly what and how much I should eat to lose weight.” Anathi’s weight-loss diet entailed decreasing her food intake and cutting out starch and caffeine. She also increased her protein intake by including it in every meal.

“I make sure I drink as much water as possible throughout the day.”

Time to train

The next phase in Anathi’s structured approach was exercise. “After a week getting used to my new eating plan, I started jogging every day, heading out for a run in the morning and again in the evening.” Anathi kept up the jogging for a few months then, four months postpartum, decided to take the next step by joining a gym.

“I was still breastfeeding at the time and would constantly feel hungry, so I

needed to adapt my diet to include sufficient food to meet my energy demands without adding weight.”

Anathi also found the weight training challenging initially, as she was restricted in her exercise selection. “As someone who gave birth via C-section, I was restricted to using certain weights and exercises, but I had a proper gym schedule that I stuck to.” Anathi’s gym routine included five training days during the week and two rest days over the weekend.

Drawing inspiration from others She also found a source of support and inspiration in her journey from her amazing gym partner, Tebogo Lala Tlala.

“Tebogo was constantly cheering me up and pointing out how much progress I was making towards my body goals.”

Anathi adds that Tebogo inspires her because she is successful in every area of her life and has achieved so much, despite her young age.

“At 31, she still has ambitions to achieve more, and she has a passion for lifting and impacting others as she rises.” When her motivation levels

dipped, Anathi drew additional inspiration from other women who have transformed their lives and bodies, and who have worked hard to become better versions of themselves.

A transformative experience

Since starting her transformation journey, Anathi says she has made a lot of progress after losing 30 kilos of baby weight.

“My first goal was to lose the excess weight and get back to my pre-pregnancy weight, which I did.”

ABOUT ANATHI Age: 28 Qualifications: Diploma in Business Administration Career: Travel and Tourism Weight before: 95 kg Weight after: 65 kg

Lifestyle 43

lifestyle

ANATHI’S TRAINING SPLIT But the benefits run far deeper for Anathi. She explains that the transformation experience has changed her life in a way that she finds difficult to explain.

“I have learnt to be patient with myself and I have my confidence back. I feel truly alive again.”

The process has also changed how Anathi perceives health and wellness, and has opened her eyes to how taking care of your health and body matters to your quality of life. “Investing in a gym membership and a healthy lifestyle, and making the time to take care of my wellbeing, are the best investments I have made in my journey.”

Paying it forward

“My greatest ambition in life is to motivate, inspire and positively impact others in their journey to health and happiness. I want to encourage others to fight for what they want, and invest in their health and wellness, especially after giving birth.”

Anathi’s enduring message is to invest in yourself today, rather than waiting for an illness before taking care of your health.

“I understand that it is not easy, but it is 44 Dis-Chem Living Fit

possible. You just need a clear vision of the body and lifestyle you want to achieve, trust the process, and put in as much work as you can.”

Monday: Full-body workout Tuesday: Strength training Wednesday: Leg day Thursday: Upper body Friday: Cardio

Her approach now

“My diet has not changed. I decided to stick with what worked and I am still seeing results as healthy eating has become part of my lifestyle.”

Her focus has now shifted to toning her body while she continues to invest in her health and lifestyle.

“I constantly get inspired by seeing how much progress I am still making in my life. I find pleasure in seeing myself as someone who is better than I used to be.”

Anathi continues to achieve the goals she sets for herself, and is making progress in areas of her life that are not always visible to the outside world. “Following my transformation, I am amazed at how ambitious and purpose-driven I am, and love the fact that I am now always present for every incredible moment in my life.”

“My greatest ambition in life is to motivate, inspire and positively impact others in their journey to health and happiness.”

sorted

SNACKTIME

TONYFERGUSON.CO.ZA

TONY FERGUSON SA

TONYFERGUSONSA

gym

JESSICA BIKINI PRO’S SECRET INGREDIENTS TO SUCCESS

46 Dis-Chem Living Fit

N ACTIVE CHILDHOOD MEANT USN-SPONSORED PRO BIKINI ATHLETE JESSICA VAN DEN HEEVER ALWAYS HAD AN ATHLETIC PHYSIQUE, BUT HER ULTIMATE GOAL WAS TO BUILD THE SHAPELY CURVES ALL WOMEN WANT. “I wanted to have more muscle like the

fitness role models I had while growing up, so I started doing HIIT workouts in high school and progressed to lifting weights after my father bought some dumbbells and barbells for our garage gym.”

While sharing her fitness journey on Instagram, some of her followers suggested that Jessica should consider competing as a competitive Bikini athlete. “Those comments planted the competitive seed and I couldn’t stop thinking about it. I eventually decided to try it out and entered my first show in 2021,” she recalls. Jessica initially followed a pull-push-legs training split, working out five days a week while tracking her calories with a specific focus on her protein intake. “When I decided to compete, I hired a coach to help me, which has been the best investment I have made in improving my physique and achieving the results I want.” Jessica started working with coach Stephany Hoon, who provided weekly meal plans and a training split with extra focus on shoulders and glutes.

JESSICA’S WEEKLY TRAINING SPLIT:

Monday: Hamstrings and glutes Tuesday: Pull movements: Upper body Wednesday: Glutes Thursday: Active rest day Friday: Quads and hamstrings Saturday: Push movements: Upper body Sunday: Rest Daily walks to clear my head at the end of the day to support my mental health.

SUPPORT BREEDS SUCCESS

Jessica responded well to this approach and just 10 months after her first competition, she earned an IFBB Pro Card by winning her division at the Arnold Classic Africa. Since reaching the highest echelons in the sport, Jessica says she has enjoyed the opportunity to travel overseas with other athletes and her family. “In general, people in the fitness community are amazing. Every event I attend leaves me so grateful and feeling fulfilled.”

Ijessicavandenheever

ENCOURAGED TO COMPETE

Occupation: Full-time student Qualifications: Studying towards a BCom Economic Science with International Trade Degree Age: 21 Sponsor: USN Achievements: Protea colours in Bodybuilding 4th Fitmodel IFBB World Championships Arnold Classic Africa Bikini winner IFBB Elite Pro Card Holder

“I COULDN’T STOP THINKING ABOUT IT. I EVENTUALLY DECIDED TO TRY IT OUT AND ENTERED MY FIRST SHOW IN 2021.” Lifstyle 47

Lifestyle Jessica credits her success to having a knowledgeable and supportive coach and people around her who believe in her. “This support base makes you reach limits you think are impossible. I had an overwhelming amount of support right from the beginning.” Jessica adds that a good coach makes sure an athlete approaches their journey in the healthiest way possible, and offers an unbiased eye when analysing their progress. “For instance, my current coach, JP Hoon, has increased the intensity of my workouts, which has taught me to push myself to new limits when training.” Jessica adds that her rapid rise in this sport stems from her years of consistent training and good genes. “I would also say that I’m very coachable. It feels like I’m wasting my time if I don’t give 100% of myself to my goals, so that made the whole process go so much faster.” Jessica’s success and burgeoning social media following soon attracted the attention of USN, and she now represents the brand as an ambassador.

“In general, people in the fitness community are amazing. Every event I attend leaves me so grateful and feeling fulfilled.”

4 THINGS JESSICA WISHED SHE KNEW BEFORE SHE STARTED COMPETING: 1. Remember where you began. 2. Managing stress and being less hard on yourself will benefit you long-term. 3. You’ll have to make tons of sacrifices, but, in the end, it all pays off so much more than you think is possible. 4. You don’t have the same genetics as anyone else, so comparing yourself is a waste of time. Focus on your physique and improve it month to month.

48 Dis-Chem Living Fit

Jessica has also taken the initiative to build her own knowledge base through research and formal education. When it comes to improved performance, Jessica’s advice is to get enough sleep. “That’s the secret ingredient to high performance that I got from reading Why We Sleep by Matthew Walker a few years ago. It was a truly life-changing book.” With regard to nutrition, Jessica says she is enjoying expanding her knowledge through her Advanced Nutrition and Training certificate. “This knowledge is helping me find balance in my offseason by making the healthiest choices possible while eating what I love, but keeping within my macros, and optimising my diet for training performance.” Jessica’s diet typically consists of USN Hardcore Whey gH and USN Rice Crème for breakfast, with many whole foods throughout the day. “I can’t go a day without fruits and veggies, and include a variety of protein sources in my eating plan, like red meat,

chicken, tuna and whey. I also love sourdough bread and cereal. I eat yoghurt for probiotics, and get healthy fats from peanut butter and dark chocolate. I eat fast-digesting carbs around my workouts.”

JESSICA’S SUPPLEMENT STACK:

QUICK FACTS. Favourite music to train to? Anything with a nice beat. Remixes and sometimes oldschool rock. Toughest workout? Leg day. My glutes and hamstrings are pretty stubborn, so I always push hard. Favourite exercise? Squats or shoulder presses.

LOOKING AHEAD

Having found an approach and formula that works, Jessica says she is focused on working to achieve her biggest goals while still enjoying life with her people and making memories where she feels carefree. “I want to leave a mark on the world in some way. I feel my best and most inspired when I know I’m helping others and achieving the right balance between the machine and the free-spirited sides of me.” In terms of her future goals, Jessica plans to continue competing while travelling and having fun in the process. “I want to complete my degree and grow my life coaching client base to help other people achieve the goals they’ve always wanted to.”

Favourite cheat meal? Sushi buffet. What do you do to relax? Go for a walk with someone close to me, read, travel and spend time with friends and family. What’s in your gym bag? An extra shirt, deodorant, USN water bottle, lip ice, a lifting belt, resistance bands, a USN protein bar and earphones.

USN Hardcore Whey gH USN PhedraCut Burn XT One-a-Day USN Rice Crème USN Multi-Vitamin & Minerals Omega 3 Vitamin D3

Ijessicavandenheever

EMPOWERED WITH INFORMATION

In The Gym 49

Lifestyle

r e h p o t s Chri

Now!

CHRISTOPHER

REVS HIS BODY BACK INTO CONDITION 50 Dis-Chem Living Fit

THE UNWELCOME REALITY OF MODERN LIFE, WHICH OFFERS EASY ACCESS TO CALORIEDENSE CONVENIENCE AND FAST FOODS, MEANS THAT EVEN A FEW WEEKS OF UNCHECKED EATING CAN UNDO MONTHS OR EVEN YEARS OF DEDICATED CLEAN EATING AND CONSISTENT TRAINING.

“I took a long, hard look at myself and my habits and had to decide if this is how I wanted to live my life.”

CHRISTOPHER CHOSE THE NPL VEGAN STACK, WHICH This is the harsh truth that INCLUDED: confronted Christopher Julyan, who gained weight and started to see unwanted changes to his physique after the December holidays.

FAST FOOD TRAP

“Despite my passion for health and exercise and my dedication to a fitness-focused lifestyle, the convenience of junk food got the better of me during the holiday,” explains Christopher.

The resultant changes to his body composition were undeniable and an unpleasant sight for Christopher. “I took a long, hard look at myself and my habits and had to decide if this was how I wanted to live my life. The answer was a resounding ‘no’,” recalls Christopher. He knew he needed to make changes to improve his appearance and his overall wellbeing and was motivated to turn things around quickly.

PERSONAL GROWTH FACTOR

Beyond his profound passion for health and fitness and a desire to better himself and his quality of life, personal growth was another factor driving Christopher as he wanted to make his passion his career.

“I planned to start studying towards a relevant health and fitness industry qualification, which

motivated me to prove to myself what I can achieve. I also saw the competition as an opportunity to use my potential share of the R200,000 in prize money on offer to fund my studies in fitness and nutrition.”

A DIFFERENT APPROACH

Despite his previous experience and knowledge about healthful eating and effective exercise, Christopher knew he needed something extra to give him a push in the right direction. “I saw the 12-week NPL Body Revolution Challenge on Instagram and knew that it was the perfect approach to give me the necessary push in the right direction.” “I quickly realised that motivation only lasts for about two weeks and that reaching your goals is all about discipline. Entering the challenge meant I had the correct mindset to succeed.”

While maintaining discipline and self-control proved the most challenging part of the transformation process, especially sticking to his diet at social events, the more Christopher proved to himself what he was capable of, the more he wanted to achieve.

PUSHING THE LIMITS

As he continued to make progress, Christopher used the NPL Body Rev Challenge as the perfect opportunity to push himself to his limits. His NPL Body Rev Transformation plan required both training and diet adjustments. “I adopted a training routine that consisted of an hour and a half of weight training followed by 30 minutes of cardio. I also added a 15-minute abdominal session every other day.”

Christopher Julyan: erjulyan

oph I @christ Julyan F Christopher

AGE 27 LIVES JEFFREYS BAY, EASTERN CAPE CAREER WIND TURBINE TECHNICIAN Lifestyle 51

Lifestyle

“My perspective on food has changed now that I have seen how important this aspect is to your overall outcome.”

THE FOOD FOUNDATION

Meeting the physical demands of his high volume and intense training regimen required lots of energy, but Christopher initially underestimated his calorie demands. “I made the mistake of not eating enough food to sustain my workouts and day-to-day life. I also realised that I did not incorporate enough protein in my diet.”

To get his eating on point and guide his diet, Christopher enlisted expert help from nutrition coach Ryno van Heerden. Christopher also used various NPL products to supplement his new diet, which he believes played a pivotal role in his eventual success.

QUICK FACTS

CAREER TRANSFORMATION LOADING...

Favourite healthy dish: Steak and sweet potato. Favourite workout: Shoulders and upper chest. Favourite exercises: Incline dumbbell presses and weighted Superman dips. Must-use supplements: Whey protein, a pre-workout and creatine monohydrate. Top diet tip: Add a protein source to every meal and stay hydrated.

52 Dis-Chem Living Fit

Based on his astonishing transformation, Christopher won the Men’s NPL Body Revolution title and his share of the prize money, which he has used to enrol in the Trifocus Fitness Academy Platinum Package. He says the biggest lesson the NPL Body Rev Challenge taught him is that your diet is the foundation of every fitness journey. “My perspective on food has changed now that I have seen how important this aspect is to your overall outcome.”

“It is 100% true when people say that success is 70% diet and 30% exercise.”

In addition to practical lessons, Christopher has taken numerous life lessons from his experience. “Perhaps most importantly, proving to yourself that you can achieve something you thought you couldn’t makes you

Christopher’s workout split Sunday: Rest Monday: Legs Tuesday: Chest and triceps Wednesday: Back and biceps Thursday: Shoulders and two chest exercises Friday: Legs Saturday: Biceps and triceps

wonder what else you can achieve, which is all the motivation you need to chase the next challenge.” Reflecting on his journey, Christopher adds that those looking for a similar transformation MAINTAIN should not THOSE ignore the GAINS significance of proper pre- and post-workout meals. “Another crucial element is surrounding yourself with like-minded individuals who share the same aspirations and ambitions for added support.”

5 BEST PREBIOTIC FOODS Five foods that naturally provide the most prebiotic material (79-243 mg per gram of food) to feed beneficial probiotic bacteria for good gut health include: 1. Dandelion greens

2. Jerusalem artichokes

3. Garlic

4. Leeks

5. Onions

*Research conducted at the San José State University

Sugar&Stones

New research suggests that avoiding added sugars may be key to preventing kidney stones, as added sugar consumption is linked to conditions that increase the likelihood of kidney stone formation, such as high blood pressure, insulin resistance and obesity.

HEA *Study published in Frontiers in Nutrition.

“HAPPINESS LIES IN HEALTH.”

THE BERBERINE BENEFIT Berberine is a trending supplement topic, with many touting this product for weight loss due to its research-proven ability to regulate blood sugar levels by increasing insulin sensitivity, improving glucose metabolism and reducing insulin resistance, which makes it beneficial for individuals with metabolic syndrome. *Research published in the journal Experimental and Therapeutic Medicine.

LTH

Did you know?? The gut is known as the ‘second brain’.

in this section ASK THE PROS

Heart health and your lifestyle...56

FEATURE

NMN and anti-ageing explained...60

HEALTH

Delve into the foodmood connection...62

ASK THE PROS The heart of health matters My doctor says I am at high risk for heart disease. How should I adapt my lifestyle? Johan via social media

strong and healthy heart is vital for longevity and overall quality of life, especially as you age, because this powerful organ is responsible for circulating blood around your body to nourish your brain, organs and muscles with vital oxygen and nutrients, and transport important biological compounds like hormones and immune cells. Yet, despite its importance, many people suffer from heart disease, with many conditions attributable to lifestyle factors.

Leading risk factors1 for heart disease and stroke are high blood pressure, high lowdensity lipoprotein (LDL) cholesterol, diabetes, smoking and second-hand smoke

exposure, obesity, unhealthy diet and physical inactivity. According to the World Health Organization (WHO), cardiovascular diseases (CVDs) are the leading cause of death globally, taking an estimated 17.9 million lives each year.

DID YOU KNOW Cardiovascular diseases (CVDs) are the leading cause of death globally

CVD affects the heart and blood vessels and includes conditions such as coronary heart disease, various vascular diseases and other conditions, with more than four out of five CVD deaths caused by heart attacks and strokes, according to WHO data2.

Given the risks and the important role our heart plays, it is vital that we take steps to strengthen our heart and support it with a healthy lifestyle.

In a meta-analysis published in 2022 in the British Journal of Sports Medicine4, the study determined that “muscle-strengthening

activities were inversely associated with the risk of all-cause mortality and major non-communicable diseases”, including

cardiovascular disease.

YOU CAN

support your heart-healthy diet and exercise regimen with a suitable supplement plan.

IT’S VITAL

that we take steps to strengthen our heart and support it with a healthy lifestyle.

Give your heart a workout The powerful walls of your heart are made up of cardiac muscle called myocardium, which we can strengthen with exercise to create a stronger, more efficient pump.

When this happens, our heart can push greater volumes of blood around our body with every beat, and requires fewer beats per minute to meet our demands (that’s why your resting heart rate is lower when you are fitter). In this regard, a study3 led by University of Oxford researchers found that there is no upper threshold to the benefits of exercise in improving your heart health.

Researchers stated that any exercise, no matter how vigorous or for how long, can help to reduce cardiovascular disease risk. This can be as simple as moving more or walking every day, or through more intense and intentional exercise, especially cardiovascular activities such as running, cycling, skipping or swimming as they are the most efficient at improving heart and lung function. But weight training can benefit your heart and cardiovascular system in various ways as well.

The hearthealthy diet

What you eat also has a significant impact on your heart, and it seems there are various ways to structure your diet to improve cardiovascular health. In one relevant study5, researchers from the Tel Aviv Sourasky Medical Center in Israel determined that diets high in protein, zinc and vitamin B3, like the Mediterranean Diet, boost heart health, including “better vascular structure and function”. Health 57

Q&A

Heart health supplements

You can support your hearthealthy diet and exercise regimen with a suitable supplement plan. There are various supplements that are linked with better heart and overall cardiovascular health, including:

Omega-3 essential fatty acids Magnesium Co-enzyme Q10 (Co-Q10) B-vitamins

In a study published in the Journal of the American Heart Association, a meta-analysis that reviewed data from more than 10 studies found that fish oil omega-3 supplements lowered risk for heart attack and death from coronary heart disease. 6

In terms of CoQ10, a study7 published in Cardiovascular Pharmacology suggests that this substance may have “significant cardiovascular protective effects” that could help prevent cardiovascular disease. As an essential mineral that is important to the maintenance of good health through its role in energy production and nervous system function, magnesium can benefit your heart in various ways. With regard to heart health and function, a high magnesium intake is associated with lower risk of major cardiovascular risk factors, including metabolic syndrome, diabetes and hypertension, as well as stroke and total CVD8.

Chelated magnesium and magnesium glycinate are two highly bioavailable forms, which means your body can more efficiently absorb these substances. B vitamins have various functions in the body, with their role in 58 Dis-Chem Living Fit

supporting nervous system function the most important when it comes to optimal heart function. Folic acid in particular has shown benefits in helping to reduce blood pressure. Study9 findings published in the Journal of the American Dietetic Association found that among those hospitalised for heart failure, 27% had a vitamin B2 (riboflavin) deficiency and 38% had low vitamin B6 (pyridoxine) levels.

5 TIPS FOR BETTER HEART HEALTH Eat a variety of colours: At least five portions of different types of fruit and vegetables a day helps you get a range of nutrients and antioxidants. Have a fish dish: Fish is an excellent source of protein and healthy fats, and contains various vitamins and minerals. It’s recommended that we eat at least two portions of fish per week, including one serving of oily fish. Don’t avoid fat: We need fat in our diet, but the amount and source are two critical factors.

Guidelines recommend consuming less than 10% of your daily fat requirements from saturated fat, with the remainder from healthy unsaturated fats. Move more: Take the stairs instead of the lift, get off the couch and walk the dog, involve the kids and play outside to keep your heart healthy. Hydrate: Avoid dehydration by drinking sufficient water (about 2-3 litres per day). Avoid drinks that are high in added sugars. * To view references for this article, please visit www.livingfit.co.za/issue20/references or scan the QR code on page 7

LF RECOMMENDS

Biogen Supreme Omega 3

Dis-Chem Gold Omega 3 Supreme

Biogen Co-Enzyme Q10

Lifestyle Health Cardio Q10+

Dis-Chem Gold Magnesium Chelate

Biogen Magnesium Glycinate

Lifestyle Health Magnesium

Biogen B-Complex Super Potency

GIVE YOUR ANTI-AGEING EFFORTS A LIFT WITH

NMN Nicotinamide mononucleotide

upplements continue to play an important role in our quest for improved longevity and enduring youthfulness, with Nicotinamide mononucleotide (NMN) emerging as a trending product for its proven potential to slow or reverse various agerelated processes. NMN is a naturally occurring compound found in trace amounts in various foods, including vegetables, meat and milk, and microorganisms in fermented beverages1. In supplement form, this substance supports cellular health by increasing natural cell repair and energy production processes.

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NAD+ booster NMN is an essential precursor to the coenzyme nicotinamide adenine dinucleotide (NAD+)1, a critical molecule involved in numerous processes that support cellular health, as well as energy production, the synthesis of fatty acids, cholesterol and steroids, signal transduction and maintaining the integrity of the genome. As NAD+ levels naturally decline with age2, which can lead to

potential issues, products like new Biogen NMN are formulated to provide the body with the necessary building blocks needed to boost NAD+ levels, as NMN is directly involved in NAD+ biosynthesis1. Supplementing with this product may potentially prevent or alleviate a wide range of metabolic and age-related issues, including:

* To view references for this article, please visit www.livingfit.co.za/issue20/references or scan the QR code on page 7

Cellular Health

Studies3 suggest that increasing NAD+ levels with an NMN supplement activates sirtuins, a group of proteins that may potentially enhance cellular health and extend cellular lifespan. NAD+ also regulates various important cellular processes1 that protect mitochondrial function, reduce oxidative stress by controlling redox homeostasis, and exerts anti-inflammatory actions to decrease age-related cellular damage and dysfunction.

Enhanced Cellular Energy Production and Metabolic Function

By increasing NAD+ levels, NMN supplements may support improved cellular energy production to help you feel more vibrant and active throughout the day. NAD+ is a coenzyme involved in converting nutrients into adenosine triphosphate (ATP)4, the primary energy source for our cells. As such, elevating NAD+ levels may potentially lead to increased energy levels. NAD+ also plays a key role in regulating metabolism, including glucose and lipid metabolism, by improving insulin sensitivity5.

By positively influencing metabolic processes, an NMN supplement may help to maintain metabolic function.

DOUBLE ANTI-INFLAMMATORY BOOST

Repair #3 DNA and Protection NAD+ is essential for repairing damaged DNA, which is crucial for maintaining healthy cellular function, and preventing mutations. As NMN boosts NAD+ levels, it may aid in DNA repair processes, reducing the risk of cellular damage and potentially supporting overall longevity6.

#4 Cardiovascular Support NAD+ is involved in various cardiovascular functions, including regulating blood vessel health and improving blood flow. NMN’s potential cardiovascular benefits may contribute to overall heart health and circulatory function7.

DID YOU KNOW

Innovative supplement manufacturers like Biogen are also formulating products to offer additional healthpromoting benefits. For

example, added inulin (70 mg per serving) in Biogen NMN in the form of Orafti® P95 may offer additional antiinflammatory support. Research8 suggests that inulin decreases levels of some inflammatory markers, including C-reactive protein (CRP), tumour necrosis factor-alpha and interleukin (IL)-6. The antiinflammatory effects of inulin may be related to its prebiotic effects. Before taking any dietary supplement, consult with your healthcare professional, especially if you have any preexisting medical conditions or are taking medications. NMN supplements represent a groundbreaking advancement in the field of anti-ageing and cellular health support. By harnessing the power of NMN to increase NAD+ levels, new Biogen NMN may help to promote healthy ageing, and potentially offer various other health benefits. LF LF RECOMMENDS

NAD+ levels naturally decline with age

Biogen NMN

SCAN FOR MORE INFO Health 61

lifestyle

THE

food-mood

CONNECTION

62 Dis-Chem Living Fit

* To view references for this article, please visit www.livingfit.co.za/issue20/references or scan the QR code on page 7

In a previous article, we explained how the food we eat affects our mental health, from early childhood development to cognitive performance, focus, memory and learning. But the connection between our brain and diet runs deeper, as the food we eat can also affect our mood.

Eat well to improve mood In a study1 published in the British Medical Journal, lead researcher Joseph Firth and colleagues explained that poor nutrition “may be a causal factor in the experience of low mood”, and that improving diet may help

protect mental health. The researchers determined that the effects of certain foods or dietary patterns on glycaemia, immune activation and the gut microbiome may play a role in the relationships between food and mood.

Western-style eating is risky While the research team concluded that more research was needed to understand the mechanisms that link food and mental wellbeing and determine how and when we can use nutrition to improve mental health, it is clear that healthy eating patterns, such as the Mediterranean diet, are associated with better mental health than “unhealthy” eating patterns, such as the western diet. This way of eating – a diet rich in vegetables,

“POOR NUTRITION MAY BE A CAUSAL FACTOR IN THE EXPERIENCE OF

LOW MOOD”

fruits, whole grains, fish, olive oil and low-fat dairy, and a low intake of animal and processed foods – was also linked to a reduced risk of depression in a meta-analysis2 published in 2017. The research also affirmed that “western-style” eating, which was characterised as a diet that includes “refined grains, sweets, high-fat dairy products, butter, potatoes and highfat gravy, and low intakes of fruits and vegetables”, may increase the risk of depression.

Making neurotransmitters One way the food we eat impacts our mood is its effect on the probiotic bacteria that live in our guts. Research3 has established a possible link with microbiome diversity and gut bacteria composition to depression and pinpointed specific probiotic strains that are associated with this condition. The study published in Nature Communications identified 13 microbial groups (genera) and families linked with depressive symptoms. The researchers explained that these bacteria “are known to be involved in the synthesis of glutamate, butyrate, serotonin and gamma amino butyric acid (GABA), which are key neurotransmitters for depression”. Lifestyle 63

lifestyle

Eat yourself happy

The other food-mood link relates to inflammation, as overly processed and refined foods, especially those that contain trans fats and refined sugar, can cause chronic inflammation that impacts the gut and brain. While inflammation is a natural and necessary immune response to protect the body, when we are constantly subjected to stressors like daily stress, poor diets and toxins, among others, this response fails to turn off and results in chronic inflammation that can affect cells throughout the body. And studies increasingly link inflammation and depression, with a 2020 study4 confirming that depression is “a pro-inflammatory state”. Evidence5 also links blood–brain barrier and gut barrier leakiness to “negative emotional symptoms reported in mood disorders, possibly through stress induced inflammation”.

A diet that contains the right combination and amount of macroand micronutrients can support healthy brain function, structure and activity, Fish, with Mediterraneanpredominantly style eating generally cold-water fish promoted as the ideal like salmon, dietary approach. The diet is rich in natural and sardines and minimally-processed foods, mackerel including vegetables, fruits, whole grains, natural oils, nuts, fish and seafood, with only modVegetables like est amounts of meat and dairy. leafy greens, This diet composition provides Brussels sprouts, adequate essential fatty acids, legumes, beans particularly polyunsaturated fats like omega-3 that help to combat and lentils inflammation. And a study6 published recently in the journal Whole grains Clinical Nutrition showed that including eating a serving of nuts a day quinoa, rye, may help lower a person’s buckwheat and risk of depression by 17%, as oats nuts contain phytochemicals that could be associated with anti-inflammatory and antioxidant properties, Nuts and seeds which are linked to improved mental health. In addition, the lean protein Eggs in Mediterranean-style diets provides the amino acids needed to produce neurotransmitters while the various vitamins and minerals it contains support energy production. Antioxidant vitamins EATING A SERVING also help protect brain and OF NUTS A DAY MAY HELP gut cells from the free radical damage and oxidative stress LOWER A PERSON’S that can contribute to chronic RISK OF DEPRESSION inflammation.

“

BY 17%

“

Inflaming the situation

GOOD MOOD FOOD

Simple carbohydrates and refined sugars

Manufactured and trans fats

Processed meats

Foods containing additives

Address deficiencies You can support your whole food diet by adding quality supplements to meet your daily nutritional requirements, which may prove beneficial when addressing a medicallydiagnosed nutrient deficiency that may contribute to low mood. As such, beneficial products that may supplement a balanced whole-food diet aimed at improving your mood include: •Essential fatty acids •B-complex vitamins •Vitamin D •Zinc •Magnesium •Folate •Iron •Essential amino acids

It is important to understand that your diet is only one aspect of mental health, and mood disorders are often complex and multi-faceted. If you experience depression or anxiety symptoms or have general concerns about your mental wellbeing, seek help from a qualified healthcare provider to develop a personalised treatment plan.

SUPPORT YOUR WHOLE FOOD DIET BY ADDING QUALITY SUPPLEMENTS TO MEET YOUR DAILY NUTRITIONAL REQUIREMENTS.

“

Avoid these foods

LF RECOMMENDS

Lifestyle Health Vitamin B12 + Folic acid

65 Dis-Chem Living Fit

Biogen Vitamin B12

Dis-Chem Gold Omega 3 Supreme

Lifestyle Health Iron 15mg

Biogen Vitamin D3 Spray

Biogen Zinc Complex Plus

Lifestyle 65

DOSE UP ON

VITAMIND

THIS SUMMER! Among the ‘alphabet’ vitamins, vitamin D1 ranks high in its importance because it is a nutrient with one of the highest rates of deficiency (together with vitamin A2 and vitamin B121) in modern society.

66 Dis-Chem Living Fit

WE NEED ADEQUATE VITAMIN D FOR OPTIMAL BONE HEALTH Factors such as decreased exposure to ultraviolet (UV) rays due to broad-spectrum sunscreens and less time spent outdoors (50-90% of vitamin D is absorbed through the skin via sunlight)3, lower dietary intakes and poor absorption due to common digestive issues such as celiac disease, inflammatory bowel disease (IBD), chronic pancreatic insufficiency and cystic fibrosis, among others3, all contribute to the rising prevalence of vitamin D deficiencies.

DOWN ON VITAMIN D

We need adequate vitamin D for optimal bone health, as it regulates calcium absorption and proper immune function. This important vitamin also regulates the expression of genes across at least 160 pathways that have a wide variety of biologic functions4, and plays an important role in human development in the womb5, 6. When we don’t get enough vitamin D, we can experience numerous health-related issues. For instance, vitamin D deficiency is associated with rickets in children and osteoporosis in adults, as well as cancer, cardiovascular disease, diabetes, autoimmune diseases and depression3.

BROAD HEALTH BENEFITS

Emerging research continues to affirm vitamin D’s essential role in human health and continually expands the list of conditions and diseases that are linked to deficiency. For example, a study7 published in 2023 that gave 60,000 IU per month of vitamin D3 to half of the 21,302 elderly (aged 60-84) participants in the study (the other half received a placebo) determined that: “Vitamin D supplementation might reduce the incidence of major cardiovascular events”. This finding was echoed in another 2023 study8 published in the American Heart Journal, which focused on increasing vitamin D levels over a period of five years. And a meta-analysis published in 2021 in the journal Nature Reviews Endocrinology9, affirmed the need to correct severe vitamin D deficiencies, as research reviewed in the analysis showed that “supplementation of individuals with vitamin D deficiency modestly delays age-related bone loss and progression to T2DM, and improves lung

function” and that “vitamin D supplementation results in a modest decrease in cancer mortality”. And there are potential brain benefits, too, as findings from a recent large-scale study10 suggest that taking vitamin D supplements may help ward off dementia. When researchers at the University of Calgary’s Hotchkiss Brain Institute in Canada and the University of Exeter in the UK explored the relationship between vitamin D supplementation and dementia, the team found that taking vitamin D was associated with living dementia-free for longer, and that the group who took supplements experienced 40% fewer dementia diagnoses.

LF RECOMMENDS

Biogen Vitamin D3

Dis-Chem Gold Vitamin D3

Biogen Vitamin D3 Spray

FoodGrown Vitamin D

And there are potential brain benefits, too, as findings from a recent large-scale study10 suggest that taking vitamin D supplements may help ward off dementia. Health 67

health

BOOSTING VITAMIN D LEVELS

Your body primarily creates vitamin D through direct sun exposure by synthesising cholesterol via the action of sunlight on a form of vitamin D contained in the skin called cholecalciferol (also known as vitamin D3), which is then stored in the body as it is a fatsoluble vitamin. We also get vitamin D from dietary sources, including egg yolks, beef liver and fatty fish such as tuna, herring, mackerel and salmon, as well as fortified dairy and cereal products. In supplement form, vitamin D is available in capsule or tablet form, most commonly as vitamin D3 (cholecalciferol). These products aim to increase circulating vitamin D levels. We also have the option to use a sublingual spray to deliver vitamin D directly into the bloodstream to boost levels as it diffuses through tissues under the tongue, an area rich in blood vessels. As vitamin D requirements are highly individualised, any recommended supplemental approaches should be determined in consultation with a qualified healthcare practitioner.

TIPS TO BOOST VITAMIN D LEVELS Expose skin to the sun’s ultraviolet rays for a few minutes each day. Optimal durations vary depending on skin type. Get this ultraviolet exposure as near to solar noon as possible – generally between 10am and 2pm. Add more vitamin D-rich foods to your daily diet. Sources include: egg yolks, beef liver and fatty fish such as tuna, herring, mackerel and salmon, as well as fortified dairy and cereal products. Supplement with vitamin D3 products if additional support is required. Vitamin D is available in capsule or tablet form, or as a sublingual spray.

YOUR BODY PRIMARILY CREATES VITAMIN D THROUGH DIRECT SUN EXPOSURE. * To view references for this article, please visit www.livingfit.co.za/issue20/references or scan the QR code on page 7

68 Dis-Chem Living Fit

gym

BETTER BODY BLUEPRINT

8 PILLARS EVERY BODY AND LIFESTYLE TRANSFORMATION NEEDS TO SUCCEED

THE

BETTER BODY Workouts by: Nicole Cupp & Craig Sevell

BLUEPRINT A

transformation is more than just a before and after photo. Truly transforming your body and lifestyle requires dedication, commitment and a holistic approach that encompasses various essential elements including exercise, nutrition, recovery, sleep, supplements and psychological factors. The key to success is understanding

70 Dis-Chem Living Fit

and integrating these elements harmoniously, which ultimately creates a sustainable and effective approach to healthy living that brings about profound changes in your life that go far beyond just your outward appearance. These are the 8 pillars that every body and lifestyle transformation needs to succeed:

YOUR BETTER BODY STARTS HERE...

HOW TO DO IT...

DIET

BETTER BODY BLUEPRINT

A successful transformation heavily hinges on adopting a balanced and sustainable nutrition plan that takes into consideration important elements such as: 1. Meal composition (food choices) 2. Portion control 3. Calories in versus calories out 4. Meal timing and frequency

1 MEAL COMPOSITION The hallmarks of a well-rounded diet include a predominance of whole foods and minimal overly processed, manufactured and sugar-laden foods that provide lots of energy (calorie-dense) but few nutrients (low nutrient density). Your first task is to cut out the junk – processed, convenience and fast foods, especially anything that contains refined sugar. Cast a discerning eye over every packaged food item you buy and interrogate labels to determine exactly what it contains and how much sugar you’re potentially putting in your body. In terms of meal composition, a lowercarbohydrate diet with more protein and healthy fats seems to offer the best weight-loss benefits. Avoid excluding an entire food group, which is advocated by the no-fat or no-carb diets. Studies1 show that protein-rich diets increase

72 Dis-Chem Living Fit

satiety and help maintain a leaner body mass overall. Eating sufficient protein is essential for building and repairing muscle, which boosts your resting metabolic rate because it is metabolically active tissue. Focus your grocery shopping in the outside aisles of the supermarket, selecting fresh foods like vegetables and low-GI fruit, sweet potatoes, butternut, fresh meat, poultry and fish, and tree nuts (limit peanuts as they have a higher carb content) and choose low GI breads such as rye. Tick the diet boxes: □ Lean proteins (a mix of animal and plant-based sources) □ Complex carbs □ Healthy natural (monounsaturated and polyunsaturated) fats, including some saturated fat □ An array of fresh fruits and vegetables that span the colour spectrum

2 PORTION CONTROL Portion control is just as important as food choices because you can still eat too much of a good thing. We live in an era of food abundance as we’re never more than a few steps away from a fridge or a few easy clicks away from a fast food delivery. The food items and portions we get at stores and restaurants are

also bigger than ever before because modern consumers want to feel like they are getting value for their spend. This ‘super-sized’ culture means most people don’t know what constitutes a healthful, caloriecontrolled portion. We’re also notoriously bad at estimating the calorie content of meals, according to studies2.

Control your portion sizes with these handy visual cues:

Half of your plate or half the volume of a meal should consist of colourful whole natural foods. Aim to eat 5-10 servings of vegetables and fruit a day. The protein portion of a meal should not be bigger than the palm of your hand. The carbohydrate portion of a meal shouldn’t be bigger than your fist.

Include a fat source in every meal. Like avocado, salmon, nuts and olive oil.

3 CREATING A DEFICIT The key to successful weight loss is creating a sustainable calorie deficit through the combination of mindful eating and regular activity, including exercise. Eat too much and you cannot burn everything efficiently, so you are more likely to store excess energy (from fat and carbs) as fat. Eat too little or burn too many calories and your metabolism slows as a survival response to the perceived threat of starvation. That is why it is important to create a sustainable calorie deficit. You need to consume

enough nutrient-dense calories to meet your body’s resting (basal) metabolic requirements (BMR), but not so much that you exceed your active metabolic rate (AMR). A deficit of no more than 500 calories a day is ideal. Always work out your resting or basal metabolic rate (BMR) first. This represents the calories your body needs to survive. Bear in mind that activities of daily life and exercise impact this figure and, as a result, you will also need to calculate your total daily expenditure (TDE).

There are various equations, apps and websites that can assist you. As an example, a simple manual equation for a woman to calculate her BMR is: Calculate your BMR:

BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) - 161

Like this

Calculate your TDE:

BMR x 1.1 (low activity level), 1.2 (moderate activity level) or 1.3 (high activity level). 35-YEAR-OLD FEMALE WHO WEIGHS 75KG AND IS 170CM TALL

4 MEAL

TIMING AND FREQUENCY Research3 shows that intermittent fasting (IF) helps fight obesity and type 2 diabetes by positively impacting powerful hormones such as insulin and leptin. After a period of fasting, even as short as eight hours, our body becomes more sensitive to these hormones, which offers numerous weight-loss and health benefits. In another study4, researchers found that intermittent fasting was “associated with weight loss and a modification of the distribution of abdominal fat in people with obesity and type 2 diabetes as well as an improvement in the control of glycemic levels”. Intermittent fasting guidelines: 1. Alternate days of normal and restricted calorie consumption, or use the popular 5:2 strategy, which requires ‘fasting’ for two days a week, interspersed with five days of normal eating. 2. Abstain from eating for 15-18 hours to skip a meal or two on fasting days. 3. Choose healthy, nutrient-dense foods and minimise your carb intake by replacing them with healthy fats. Follow this approach on fasting and normal meal days. 4. Work your way up to 15-18 hour fasts if your normal schedule included multiple meals a day.

BMR of 1426.50 calories Calculated like: 10 x 70 (weight in kg) + 6.25 x 170 (height in cm) – 5 x 35 (age in years) - 161

In The Gym 73

LIFESTYLE

People today are less active in general and sit for most of their waking hours at desk jobs, behind the steering wheel and on couches at home.

ut moving more throughout the day can have significant health and weight-loss benefits5. Studies show that people who move more during the day can burn up to 2,000 kilocalories a day compared to less active individuals of the same weight6. Burning calories (energy) through common daily activities is known as non-exercise activity thermogenesis (NEAT). This could include activities such as walking to lunch, pacing while on a call, climbing stairs, standing while talking to a colleague, and even washing the car or doing the dishes. Proactively boosting NEAT by intentionally performing additional basic daily activities during your day has a cumulative effect that can complement the weight-loss measures you are already taking to build a better physique.

74 Dis-Chem Living Fit

BETTER BODY BLUEPRINT

RAMP UP YOUR NEAT 1 Walk around the office while you are on a phone call. Or, even better, walk outside!

bushes, raking leaves or cutting the grass can burn an extra 100 calories.

2 Use the stairs instead of the escalator or lift. In doing so you can burn an extra 50 to 100 calories on average each day.

6 Dance it off! Put on your favourite dance tunes while you cook or clean and get that booty moving!

3 Take regular breaks from your desk with 10-minute walks in the office. 4 Record work info or study material and listen to it while taking a walk. 5 Tend to a garden on weekends. Pulling weeds, trimming

7 Laugh your way to a slimmer waistline by supporting your local stand-up comedian or catching a Netflix comedy show. According to a study7 published in the International Journal of Obesity, an 80-minute comedy show can easily burn off 100 calories.

Adequate sleep, both in terms of quality and quantity, is vital in any transformation plan. Poor sleep can hinder progress by elevating stress hormones and lead to poor food choices that can derail your progress.

leep plays an important role in our ability to lose weight and limit fat gain, and it is also the time when our body heals, repairs and grows. One study8 found that just one night of sleep loss can have a tissue-specific impact on gene regulation and our metabolism, resulting in muscle loss and fat storage. Inadequate sleep has also been directly linked to elevated cortisol levels, which is a powerful stress hormone (and a lack of sleep is a major stressor) that is catabolic, which means it breaks down muscle, accelerates bone loss and increases fat storage. Compounding the hormonal problems linked to a lack of sleep is an imbalance in our hunger-

regulating hormones. The decrease in leptin levels stifles various metabolic processes and causes food cravings, which increases total calorie intake, while higher ghrelin levels trigger hunger and reduce energy expenditure. Study9 findings suggest that less sleep reduces the benefits of dieting while getting sufficient sleep can improve your results. While all the participants in the study lost weight while on a calorie-controlled diet, dieters who got a full night’s sleep lost more fat. As such, you must give as much focus to the quality and duration of your sleep as you do to your diet and exercise plan if you hope to lose weight and keep it off. Aim for 7-9 hours of quality sleep each night.

3 things to help you sleep better tonight

HEAT UP A warm bath or shower before bed lowers your core temperature, which is a circadian sleep signal.

CALM YOURSELF Sipping some chamomile tea or some aromatherapy may help relax and calm you.

1 Create a regular sleep routine where you go to bed at the same time every night and wake up at the same time every morning. 2 Get at least 30 minutes of daily exercise to improve sleep quality. 3 Get more exposure to sunlight during the day to fall asleep faster and improve deep sleep. 4 Reduce exposure to blue light from screens at night to fall asleep faster.

WIND DOWN Get off your device and wind down with some meditation, relaxation or breathing exercises.

Like a pro!

5 EASY WAYS TO IMPROVE SLEEP QUALITY

5 Reduce your sugar and caffeine intake to improve sleep quality and reduce night-time wakefulness.

SLEEP In The Gym 75

FAT-LOSS SUPPORT BETTER BODY BLUEPRINT SUPPLEMENTS While many buy supplements in the hope that they will ‘magically’ transform their physiques, the truth is that supplements, when used in isolation, are unable to counteract the effects of a poor diet and a sedentary lifestyle.

upplements should complement a wellrounded diet by addressing specific nutritional deficiencies, supporting recovery or accelerating fat loss. Common supplements that may support a transformation include protein powders, omega-3 fatty acids, vitamins D and B12, and magnesium. Consulting a healthcare professional before adding supplements to your regimen is advisable. Products that provide direct and specific weightloss benefits include fat burners that fall into two main categories: 1. Body toners 2. Thermogenic fat burners When combined with your exercise and diet plans, these products can increase the amount of body fat you metabolise to meet your daily energy requirements.

BODY TONERS USN CLA Pure 1000 NPL CLA Ultra 1000 Biogen CLA 3000 Primal CLA Slimz Vegan Collagen & CLA FAT BURNERS Biogen Acetyl L-Carnitine NPL L-Carnitine Liquid 2500 Youthful Living L-Carnitine Burn Dis-Chem Gold L-Carnitine

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1 BODY TONERS Conjugated linoleic acid (CLA) and L-carnitine contain specific ingredients that are clinically proven to help metabolise stored fat more efficiently. About CLA: CLA is a non-essential polyunsaturated fatty acid. CLA may support weight loss by helping your body burn calories more efficiently and may help prevent fat storage, particularly in the abdominal region and legs. About L-carnitine: L-carnitine increases the body’s ability to metabolise stored fat, especially during exercise, by transporting fat molecules into the muscle cells for energy.

2 THERMOGENIC

FAT BURNERS This is the most potent fat burner available. The compounds included in formulations raise your metabolic rate through a process known as thermogenesis, even while at rest. The weight loss experienced as a result of supplementing with a thermogenic fat burner is generally attributed

to thermogenesis (the production of body heat), increased energy to perform activities, reduced appetite and the direct fat-burning action of these stimulants on fat cells. Use these products strategically to accelerate fat loss, and periodically to give your body a chance to restore its sensitivity to the stimulants.

Your mindset is the other pivotal element in your transformation toolkit – it is ultimately going to determine whether you succeed or fail.

ultivating a positive relationship with your body, setting realistic goals and embracing the journey with patience are all vital psychological aspects to understand and work on in your quest for transformation success. Understand that setbacks are part of the process, and self-compassion can help you navigate the inevitable challenges. Visualisation techniques, meditation and mindfulness practices can aid in maintaining focus, reducing stress and promoting sustainable change.

MOTIVATION AND DISCIPLINE An important element in crafting the right mindset is finding your source of motivation to adhere to your diet, stick to your training plan and say no to temptations when faced with them. It is important to learn what motivates you and exploit it. This is your reason for wanting to change your lifestyle and your body, and it is usually deeply personal and, as such, intrinsic. A transformation will not happen unless there is a moment when you connect with a deepseated desire to change your current situation, your health and your body.

You can also leverage external forms of motivation like affirmations, inspirational quotes, a particular type of music, competition among friends or an event to fuel your motivation, but underlying it all should be your personal desire to achieve meaningful change in your life. Another way to fuel your motivation is to taste success. This is why progress photos and smaller, incremental goals are so important – they create the momentum that gathers pace and intensity to generate the snowball effect.

MINDSET In The Gym 77

GOALS

BETTER BODY BLUEPRINT

MEASURABLE TARGETS AND OUTCOMES

Once you have established your primary motivator, you can start to set your goals – yes, that is plural. Successful transformation plans typically include short-term goals you can achieve on your journey to your big (often scary) overall goal.

S.M.A.R.T GOALS Using the SMART principle offers a proven and effective way to set these goals:

Specific: Your goals must be specific to your needs and desires.

Set your goals so M Measurable: that you can measure them with

health assessments, body composition measurements, scale-weight measurements, photographs, fitness levels and strength. (action-oriented): Make A Attainable educated decisions. Do your research and

speak to a professional. Create a goal or goals that are attainable. (rewarding): The goals R Relevant should reflect what you want.

Build in reward treats.

Time-bound: Set a deadline. There is no better way to defeat procrastination than by having a deadline that is set in stone.

Regularly monitor your progress by tracking important metrics such as weight, body composition and measurements, and

78 Dis-Chem Living Fit

fitness levels. This data will help you evaluate the effectiveness of your approach and make adjustments, if necessary.

Setting both short- and long-term goals will help to sustain your motivation throughout the process. Short-term goals could include dropping a dress size, losing five kilos or running your first 5km race (or all of them). Reaching these milestones will help you get to your long-term goal, which could include achieving and maintaining a target weight or specific body composition through your new, healthier lifestyle.

3 ways to be more disciplined Establish routines: Create daily schedules that prioritise tasks and allocate specific time blocks for focused work. Consistent routines build discipline by conditioning your mind to stay on track. Practice self-control: Develop willpower by gradually resisting temptations and distractions. Start with small challenges and gradually increase complexity to strengthen your self-discipline. Set clear boundaries: Define limits for activities that drain your discipline, such as excessive screen time or unhealthy habits. Enforce these boundaries to build mental resilience and reinforce discipline over time.

MOTIVATION AND DISCIPLINE Creating a network of supporters and experts can amplify your success. Whether it’s friends, family or online communities, having people who understand and encourage you on your journey can provide motivation, accountability and a sense of camaraderie.

n experienced and qualified personal trainer or online transformation coach who believes in you will ensure you follow effective and safe diet and exercise guidelines to reach your goals healthily and sustainably, with less risk of injury.

If you cannot afford to hire a personal trainer or an online transformation coach, consider following one of the tried and tested branded body transformation challenges available, or joining a group fitness class that helps you find the motivation and guidance to move more.

1. Planet Fitness planetfitness.co.za

2. USN Body & Lifestyle Makeover Challenge usn.co.za/body-makeover-challenge

3. NPL Body Revolution Challenge npl.za.com/pages/body-revolution

4. Biogen Face of Fitness faceoffitness.co.za

A branded body transformation challenge generally takes place over 12 weeks, offering a structured plan that covers diet, exercise, supplements and other elements to achieve a personal health and fitness goal.

SUPPORT

In The Gym 79

EXERCISE

BETTER BODY BLUEPRINT

Next to your diet, exercise is the other cornerstone of any successful body transformation because it burns calories to support weight loss and builds muscle, which is metabolically active tissue that increases your resting metabolic rate.

well-rounded exercise plan aimed at weight loss should combine cardiovascular exercises (such as running, cycling or swimming) and strength training (weight lifting, resistance exercises). When it comes to delivering the biggest metabolic effect from exercise, two forms of training stand out above all the rest – highintensity interval training and weight training. Various forms of HIIT not only burn more calories while you exercise but also keep your metabolism elevated for longer after your session has ended. This post-exercise rise in energy expenditure occurs as your body tries to recover and repair itself after training or strenuous activity. This rise in metabolic activity can last for 48-72 hours after an exercise session, depending on its intensity and duration. For this reason, HIIT is often recommended as a form of ‘metabolic conditioning’ and can take the form of intense cardio, interval or circuit-type weight training, or a combination. You can include a HIIT cardio routine before or after your weights session to burn more calories and amplify fat loss. Training with heavy weights is the other ideal approach to boosting your metabolism through exercise because it increases muscle, and the more muscle you have, the more energy you burn throughout the day, even at rest.

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1 HIIT CARDIO There are numerous ways to add intense cardio to your workouts. You can perform structured interval sessions. It is beneficial to vary pace (speed) and intensity (incline or resistance) during the cardio component of your session, rather than just steady effort. Try this workout: Treadmill interval pyramid A treadmill is the ideal option as you can increase the intensity by upping your speed or your incline, based on what you feel most comfortable with. The workout 1 Warm-up: 5 minutes @ low intensity (baseline intensity) 2 Intervals – repeat 10 times Working Interval: Increase intensity for 90 seconds Active Recovery Interval: Recover for 30 seconds at low intensity 3 Cool-down: 5 minutes @ baseline intensity You can also intersperse exercise sets in the weights room with bursts of intense cardio like skipping or high knees if you want another option.

2 FASTED CARDIO Include a day of fasted cardio in your programme - cardio performed in a fasted state (on an empty stomach). The best time for a fasted cardio workout is in the morning before breakfast. Use one day over the weekend to head out for a longer cardio session before breakfast. Ideal options include a group run or ride, a hike or some cardio in the gym. It’s a great way to improve insulin sensitivity and tap into fat stores for energy! Fasted cardio guidelines: 1 Have a cup of coffee or a fat burner before you head out. 2 Keep the intensity low to moderate. 3 Aim to keep moving for 75-120 minutes.

In The Gym 81

EXERCISE

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BETTER BODY BLUEPRINT

To ensure you use whatever time you have available each week, we have constructed three workout options to suit every schedule using different combinations of the same list of exercises.

hile regular exercise is important, many people say a lack of time is the major reason for not exercising more. In a survey conducted by OnePoll on behalf of Zhou Nutrition, 30% of the 2,000 respondents said that finding time to work out is a challenge.

FULL BODY DAY 1

3 DAYS

Exercise

Reps

Sets

Barbell Back Squat

8-10

Barbell Chest Press

8-10

Bent Over Barbell Row

8-10

Barbell Overhead Shoulder Press

8-10

This dynamic 3-day-a-week full-body exercise plan is designed to help you achieve optimal fitness in minimal time. This efficient program combines strength training and cardio, ensuring a well-rounded fitness routine. With just three days of commitment, you’ll be on your way to a healthier, stronger you.

Dumbbell Curls into Overhead Extension

10-12

Standing Calf Raises

12-15

Plank

30-60 seconds

FULL BODY DAY 2

FULL BODY DAY 3

FULL BODY

Exercise

Reps

Sets

Exercise

Reps

Sets

Unilateral Chest Press

10-12

Barbell Front Squat

8-10

Single Arm Dumbbell Row

10-12

Banded Push-Ups

8-10

Lateral Raise

10-12

Seated Dumbbell Shoulder Press

8-10

Single Leg StiffLegged Deadlifts

10-12

Deadlifts

8-10

Bulgarian Split Squats

10-12

Standing Calf Raises

10-12

Seated Calf Raises

12-15

Seated Calf Raises

12-15

Sit-Ups

12-15

Three Point Plank

30-60 seconds

In The Gym 83

WORKOUT

BETTER BODY BLUEPRINT

4 DAYS UPPER - LOWER WORKOUT This 4-day-a-week exercise plan is strategically structured for balanced strength and a sculpted physique. This regimen offers two upper body and two lower body sessions each week. With targeted workouts, you’ll enhance both upper and lower muscle groups, bringing you closer to your fitness goals. Get ready for a transformative journey! DAY 1: UPPER BODY WORKOUT A

DAY 1: Upper body workout A DAY 2: Lower body workout A DAY 3: Upper body workout B DAY 4: Lower body workout B DAY 2: LOWER BODY WORKOUT A

Exercise

Reps

Sets

Exercise

Reps

Sets

Barbell Chest Press

5-8

Barbell Back Squat

5-8

Bent Over Barbell Row

5-8

Deadlifts

5-8

Seated Dumbbell Shoulder Press

5-8

Bulgarian Split Squat

10-12

Unilateral Chest Press

10-12

Dumbbell Stiff-Legged 10-12 Deadlifts

Single Arm Dumbbell Row

10-12

Standing Calf Raises

10-12

Lateral Raise

10-12

Side Plank With Oblique Crunch

12-15

Plank

30-60 seconds

DAY 3: UPPER BODY WORKOUT B

DAY 4: LOWER BODY WORKOUT B

Exercise

Reps

Sets

Exercise

Reps

Sets

Unilateral Chest Press

5-8

Barbell Front Squat

5-8

Single Arm Dumbbell Row

5-8

Sumo Deadlifts

5-8

Standing Overhead Shoulder Press

5-8

Bulgarian Split Squat

10-12

Banded Push-Ups

10-12

Barbell Good Mornings

Barbell Rows

10-12

Seated Calf Raises

10-12

Dumbbell Curls Into Overhead Extension

10-12

Three Point Plank

30-60 seconds

Sit-Ups DAY 1:

12-15

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The exercises BARBELL BACK SQUAT FORM TIP: Maintain an upright posture and do not arch your back as you squat down.

Position the barbell on your upper back, feet hip-width apart with toes slightly out. Brace your core, hinge at the hips and bend your knees to squat. Contract your glutes to rise, pushing through your feet to return to the start.

BARBELL FRONT SQUAT FORM TIP: Keep your back straight and your knees pointed in the same direction as your feet.

Front-load the barbell on your shoulders. Keep your elbows up, bend your knees, push hips back. Descend past parallel, then extend knees and hips by driving through your heels to straighten legs.

BULGARIAN SPLIT SQUAT Place a barbell on your upper back and one leg on bench/30cm box behind you. Leading foot slightly in front of hips. Bend your front knee and drop down close to your rear leg’s knee. Extend your hip and knee to return to the starting position.

DEADLIFTS Position your feet under a loaded barbell on the floor. Grasp the bar with a mixed or overhand grip. Drop your hips down. Lift the bar by extending your hips and knees. Drop back down by flexing your hips and knees and return to the starting position.

FORM TIP: Pull your shoulders back at the top of the lift.

Select a workout plan that works for you. All workouts are constructed from the same exercises but developed with a different approach.

THE MOVES

In The Gym 85

WORKOUT 5 DAYS PULL - PUSH - LEGS

This intensive 5-day-a-week exercise plan is meticulously crafted to maximise results. With 2 dedicated push days, 2 pull days and a day exclusively for legs, you’ll experience a comprehensive approach to strength and physique development. Get ready to push, pull and sculpt your way to a fitter, stronger you!

PULL DAY 1

BETTER BODY BLUEPRINT

PUSH DAY 1 Exercise

Reps

Sets

Banded Push-Ups

10-12

Barbell Chest Press

5-8

Barbell Overhead Shoulder Press

5-8

Lateral Raises

10-12

Overhead Tricep Extensions

10-12

Sit Ups

12-15

Exercise

Reps

Sets

Exercise

Reps

Sets

Rear Delt Flies

10-12

Bent Over Barbell Rows

5-8

Single Arm Dumbbell Rows

10-12

Unilateral Chest Press

10-12

Dumbbell Pullovers

10-12

Seated Overhead Shoulder Press

10-12

Incline Seated Bicep Curls

10-12

Banded Push-Ups

12-15

Plank

30-60 seconds

Lateral Raise

12-15

Three Point Plank

30-60 seconds

Exercise

Reps

Sets

Exercise

Reps

Sets

Deadlifts

5-8

Barbell Back Squat

5-8

Chest Supported Dumbbell Row

8-10

Bulgarian Split Squat

8-10

4 3

Bent Over Banded Row

Dumbbell Stiff-Legged 10-12 Deadlifts

10-12

Standing Calf Raises

12-15

Dumbbell Curls Superset Seated Hammer Curls

30-60 seconds

Seated Calf Raises

12-15

Side Plank With Oblique Crunch

12-15

PULL DAY 2

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PUSH DAY 2

LEGS

The exercises SUMO DEADLIFTS Stand behind the barbell with a wide stance, toes pointed out. Hinge at the hips, bend knees and drop till your hips are parallel to the floor. Grasp the barbell with an overhand or mixed grip. Squeeze your glutes as you extend your hips and knees to deadlift the barbell off the floor.

FORM TIP: Ensure your knees track your toes as you drop down.

STIFF-LEGGED DEADLIFTS Deadlift the barbell into a standing position. Bend over at the hips and bend your knees until your back is just above parallel to the floor and the weight plates hang just above the ground. Extend your hips and knees to return to the standing position.

FORM TIP: Maintain an engaged core and a neutral spine with only a moderate arch in the lumbar region.

PUSH-UPS Drop down into an extended plank with hands positioned slightly wider than shoulderwidth apart. Bend your elbows to lower your body down toward the floor. Push your body back up until your arms are fully extended.

GOOD MORNINGS Stand with your feet positioned shoulder-width apart with a barbell across your upper back. Hinge at your hips and extend your glutes back as you lean your upper body forward. Lower your torso down until you feel a stretch in your glutes and hamstrings. Contract your glutes to bring the hips forward and return your body to an upright position. FORM TIP: Keep your body straight by engaging your core and glutes as you lower yourself down to the floor.

EXERCISE GUIDE

In The Gym 87

THE MOVES

BETTER BODY BLUEPRINT

STANDING CALF RAISES

With a barbell placed on your upper back, stand with your feet hip-width apart. Lift your heels as high as possible by extending your ankles. Lower your heels until you feel a stretch in your calf muscles. FORM TIP: Maintain proper posture, engage your core and ensure a full range of motion by lifting your heels as high as possible.

SEATED CALF RAISES Sit on a bench with your feet on a step and your heels extended off the end. Place a barbell on top of your knees. Extend your ankles until you feel a stretch in the calves. Drop your heels back down.

BARBELL BENCH PRESS Lie on a bench with your chest under the bar. Hold the bar with a wide grip. Disengage the bar and lower the weight to your chest. Press the bar back up.

FORM TIP: Keep your elbows flared out as you lower and press the barbell.

DUMBBELL CHEST PRESS Lie back on a bench or exercise ball holding dumbbells in both hands. Position the dumbbells on either side of your chest with your arms bent and forearms directly under the weights. Press the dumbbells up until your arms are extended overhead. Lower the weights under control until you feel a slight stretch in the chest.

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The exercises UNILATERAL DUMBBELL CHEST PRESS Lie on your back on a bench with one dumbbell in hand. Keep your feet flat on the floor for stability. Push the dumbbell upward using one arm while keeping the other arm and hand steady. Lower the weight slowly, then repeat. This exercise builds chest strength and promotes balance.

CHEST FLIES

FORM TIP: Keep your arms extended with a bend in the elbows.

Hold a dumbbell in each hand and lie back on a bench/ball. Extend the dumbbells above your chest with your palms facing inwards, elbows pointed out. Lower the dumbbells out to the sides. Raise the dumbbells back up to the starting position.

BENT-OVER ROW FORM TIP: Keep a slight bend in your knees and your back in a neutral position.

SINGLE ARM DUMBBELL ROW

Bend over the barbell and grasp the bar with a wide overhand grip. Row the bar up to your upper waist. Extend your arms and shoulders to return to the starting position.

FORM TIP: Keep your back straight and core contracted.

Hold a dumbbell in one hand. Place the opposite arm and leg on a bench and extend the supporting leg to the ground. Row the dumbbell up towards your rib cage by driving your elbow backwards. Lower the weight and complete all reps before swapping sides.

EXERCISE GUIDE

In The Gym 89

THE MOVES FORM TIP: Maintain a slight bend in your elbows throughout themovement

BETTER BODY BLUEPRINT

REAR DELT FLIES Hold a dumbbell in each hand. Sit on the bench and hinge at the hips until your torso is at a 45° angle to the floor. Raise both dumbbells up and out to your sides until your arms are close to or parallel to the ground. Lower the dumbbells back down under control after a short pause.

DUMBBELL PULLOVERS Lie on a bench, with only your shoulders supported. Place your feet shoulder-width apart. Grasp the dumbbell using a diamondshaped grip. Position the dumbbell over your chest with your elbows slightly bent. Lower the weight backwards over your head until your upper arms are at least parallel to the floor. Pull the dumbbell back over your chest in an arc-like motion.

FORM TIP: Do not allow your hips to rise during the movement

FORM TIP: Perform this exercise standing to add an extra challenge by engaging your core stabiliser muscles.

SHOULDER PRESS Sit on a bench or ball. Hold a barbell with an overhand grip at chest height. Press the barbell overhead, stopping short of full lockout. Lower the bar under control.

LATERAL RAISE Stand holding dumbbells with your feet together and your palms facing your sides. Lift your arms out to your sides until they are parallel to the floor. Lower your arms under control.

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FORM TIP: Keep your core tight and contracted

The exercises DUMBBELL CURLS Hold dumbbells in both hands by your sides with your palms facing in. Flex your elbows to curl the dumbbells up and rotate the forearms until your palms face your shoulders at the top. Reverse the movement to return to the starting position.

FORM TIP: Keep your palms facing in as you curl your arms.

HAMMER CURLS Hold dumbbells in either hand with your arms at your sides and palms facing in. Keep your elbows at your sides as you flex your elbows to curl the dumbbells up until your thumbs are near your shoulders. Lower the dumbbells back to the starting position under control.

FORM TIP: Position your wrists closer together to keep your elbows from flaring out too much.

OVERHEAD TRICEP EXTENSION Hold a dumbbell overhead with both hands under the inner plate using a diamond-shaped grip. Keep your elbows overhead and lower your forearms behind your upper arms by flexing your elbows. Raise the dumbbell by extending your elbows.

PLANK Balance on your elbows and toes with your legs extended, core engaged and your body in alignment.

FORM TIP: Align your shoulders and your elbows so that your arms create a 90˚angle.

BICYCLE CRUNCH Lie flat on the floor. Place your hands behind your ears. Raise one knee towards your head while simultaneously crunching your torso off the mat. Attempt to touch your knee to the opposite elbow. Repeat on the opposite side.

SIDE PLANKS Lie on your left side. Place your right elbow under your right shoulder at a 90˚angle and stack your feet. Raise your hip off the mat and hold the extended position for up to 30 seconds. Swap sides and repeat.

EXERCISE GUIDE

In The Gym 91

ASK THE PROS I am curious whether creatine is a safe and effective supplement for women, to support my training. Michelle via social media

REATINE IS ONE OF THE MOST EXTENSIVELY STUDIED NUTRITIONAL SUPPLEMENTS AVAILABLE AND OFFERS ANYONE WHO IS SERIOUS ABOUT THEIR TRAINING AND MUSCLE GAINS – INCLUDING WOMEN – A COST-EFFECTIVE PRODUCT RELATIVE TO ITS MANY BENEFITS. While this product is traditionally associated with male bodybuilders and athletes in power sports like rugby and sprinting, creatine continues to gain popularity among women who are serious about performance and achieving their fitness goals.

WOMEN MAY BENEFIT MORE Numerous studies have confirmed that creatine is safe and well-tolerated by both

men and women, with benefits reported in both sexes1. There is also scientific evidence suggesting that it may actually offer more benefits for women because females exhibit 70–80% lower creatine stores in their bodies compared to men2.

DID YOU KNOW The increased work capacity GENERATED BY CREATINE can help improve body composition

According to one study2, a creatine supplement may be particularly important during menstruation, pregnancy, postpartum and during and after menopause due to “hormone-related

changes to creatine kinetics and phosphocreatine resynthesis”.

And contrary to common misconceptions, creatine isn’t just for bulking up. In fact, it offers a wide array of benefits that can significantly enhance your gym performance and help you achieve the lean, strong physique you desire.

ALWAYS follow label recommendations

on your preferred brand

5 REASONS TO CONSIDER CREATINE Here are 5 reasons why every woman who trains in the gym should consider including a creatine supplement in their plan:

1. Creatine can help you build shapely muscle Boosting creatine stores with a supplement enables you to sustain intense short duration muscle contractions for longer during resistance training sessions. By increasing strength, power and muscular endurance in this way, you can train harder for longer, which increases the stimulus muscle tissue needs to grow back stronger and bigger with the appropriate recovery and nutritional support. This enhanced work capacity delivers creatine’s muscle-building benefits, rather than any direct effects on muscle protein synthesis, as is the case with supplemental protein or hormones.

2. Creatine helps you train harder for longer

HOW CREATINE WORKS It’s a naturally occurring compound found in small quantities in foods like red meat and fish, with creatine supplements offering a convenient and effective option for anyone looking to boost their gym performance. Our body uses the phosphocreatine (PCr) we get from food and supplements to support adenosine triphosphate (ATP) production – the body re-synthesises it by adding a creatine molecule to adenosine diphosphate (ADP) – to produce the energy needed to fuel short and intense muscle contractions.

With a limited amount of creatine stored in our muscle cells (the primary storage site in the body), boosting creatine stores with a supplement can deliver various physical and performance benefits. And studies3 affirm that supplementing with creatine can increase the intracellular levels of creatine and PCr in muscles.

Creatine monohydrate is the most common form of creatine available today, and it is considered by many to be the most effective. Various studies4 over the last three decades have shown that creatine monohydrate supplementation for 4–12 weeks increases muscle creatine and PCr content by 20–40%.

In terms of muscle uptake and ability to increase high-intensity exercise capacity, creatine is possibly the most prolific performanceenhancing supplement at our disposal. According to the International Society of Sports Nutrition’s position stand1, “creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing highintensity exercise capacity and lean body mass during training”. By boosting your workout capacity through its ability to increase strength and endurance in both men and women, creatine can help you lift heavier weights for an extra few reps every set.

Q&A

To reap the benefits * To view references for this article, please visit www.livingfit.co.za/issue20/references or scan the QR code on page 7

3. Creatine can help improve body composition While creatine itself doesn’t directly contribute to weight loss or fat loss, the increased work capacity it generates supports the musclebuilding benefits already mentioned. These muscle-building effects can indirectly aid in achieving a healthier body composition. Muscle tissue burns more calories at rest compared to fat, so as you gain lean muscle mass, your metabolism revs up, potentially making it easier to manage your weight. More intense training

can also help you burn more calories at each weights session in the gym.

A landmark study2 on the benefits of creatine supplements throughout a woman’s life cycle confirmed that, when combined with resistance training, “creatine further augments body composition and bone mineral density, particularly in postmenopausal females”.

4. Creatine may help to spare muscle tissue Research by a team of Australian scientists has shown that creatine may, in fact, deliver a greater muscle sparing effect than whey protein. In the study4 funded by AST Sports Science, researchers imposed controlled, chemically-induced damage to the skeletal muscle tissue of lab rats to test the myoprotective potential of supplemental creatine (CR) compared to that of whey protein (WP). The study results showed that the creatine-supplemented muscles “displayed a greater proportion of non-damaged (intact) fibres and larger cross-sectional areas of regenerating and non-damaged fibres

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of creatine, it is best to use it CONSISTENTLY

compared to CON (control) muscles at day 7 post-injury. At day 14 post-injury, CR-supplemented muscles generated higher absolute forces concomitant with greater contractile protein levels compared to CON and WP-supplemented muscles.” Based on the findings, the researchers concluded:

“Creatine supplementation appears to offer an element of myoprotection which was not observed following whey protein supplementation.”

5. Creatine may aid recovery The findings from the study, which were published in the journal Nutrients, suggest that the ability of a creatine supplement to support muscle growth run deeper than its ability to generate functional strength. According to the Australian researchers, observations from the study suggest that supplementing with creatine reduces the extent of muscle damage and/or enhances the growth of the regenerating fibres. They suggest that the structural improvements are due to increased cell fluid volume that occurred in the earlier stages of the study, which may underpin the benefits observed in the later stages of recovery.

CREATINE ITSELF doesn’t directly contribute to weight or fat loss

INCORPORATING CREATINE

To reap the benefits of creatine, it is best to use it consistently with a cycled protocol. Always follow label recommendations on your preferred brand around dosing, but most

recommendations are a daily dose of up to 5 grams, taken with water or a carbohydrate-containing beverage. Before starting any new supplement, including creatine, it’s advisable to consult with a healthcare professional, especially if you have underlying medical conditions or concerns about how it may interact with other medications or supplements you are taking.

Living Fit

GEAR GUIDE IN THE PURSUIT OF A HEALTHIER LIFESTYLE, THE RIGHT FITNESS GEAR CAN MAKE ALL THE DIFFERENCE. 1

Biogen Women’s Wrist Wraps

Made from a mix of premium synthetic materials that wick away sweat and provide a comfortable fit without compromising on support. 3

Living Fit Ab Wheel

A complete strength-building exercise tool to target your core, abs, shoulders, arms and back with quick and effective ab workouts. Roll out using the ab roller to target the anterior core and the deeper core stabiliser muscles. 4

Biogen Cytogen

The ideal endurance performance solution to help satisfy both immediate energy requirements as well as sustained energy.

Living Fit Mini Bands

The perfect addition to any gym bag. Three resistance bands included for a wide range of workouts or activation moves.

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7 5

10 Living Fit Speed Skipping Rope

The perfect workout companion ideal for cardiovascular fitness, HIIT workouts, warm-ups and more.

Biogen Knee Wraps

Give your knees added support when squatting, deadlifting or leg pressing. Made from premium-grade polyester to deliver the perfect combination of comfort, range of motion and support during heavy lifts to increase your lifting capacity.

Primal Water Bottle

Great for on-the-go hydration. A bigger spout and screw-top lid make for easy and convenient sipping. BPA-free and 100% recyclable. Available in matt pink or black.

11 Living Fit Resistance Loop

Made from heavy-duty premium latex to support a wide range of exercises that target specific muscle groups to develop strength, endurance, coordination and flexibility.

12 Living Fit Meal Prep Bag

Organise your meals your way with the Living Fit Meal Prep Bag – designed to fit in with your lifestyle. Includes customisable pockets, four 4-lock, 700ml meal containers and extra packing space for water bottles and shakers.

Living Fit Jump Rope

Soft handles offer a comfortable grip, with a durable, flexible plastic cord. 7 Volkano Scorpio Series True Wireless Earphones

Bluetooth-enabled wireless earphones with integrated touch controls. Features integrated built-in microphones and hands-free operation. Compatible with Siri and Google Assistant. Up to 15 hours non-stop playtime when using the charging case. Water-resistant IPX4 design. 8

Living Fit Gym Grips

Get a stronger grip to pull and lift more weight while protecting your hands from calluses, blisters and torn skin.

gym

14 13 Living Fit Foam Roller

High-density foam over a hollow core, perfect for reducing tension and knots in muscles, while increasing flexibility and range of motion.

14 Volkano Active Tech Serene Series Watch With Heart Rate Monitor

The Serene Series is easy to set up and is a great way to start your fitness journey. It looks very savvy on both men and women.

13 17

16 18 100 Dis-Chem Living Fit

15 Living Fit Massage Roller

19 Dquip Massage Gun

Release tension from muscles in the back, shoulders, glutes, legs and feet.

With five interchangeable heads, this powerful SHOP THESE device delivers ONLINE targeted relief and relaxation, helping you 16 Biogen Water Bottle recover faster and feel The Biogen Water Bottle your best. has an 800ml capacity and is BPA-free, designed with a 20 Biogen Neoprene lockable push-pull cap.

Weighlifting Belt

A premium quality waterproof neoprene weightlifting belt made with a high-quality metal buckle and Velcro fastener for a secure, custom fit. Provides comfort and flexibility without compromising on the back and torso support and stability needed during heavy lifts in the gym.

17 Spidertech Kinesio Tape

Kinesiology support tape may help to ease pain, reduce swelling and improve muscle function during sport and exercise. 18 Living Fit Hot & Cold Massage Kit

Each Hot & Cold Massage Ball is filled with a unique gel compound that enables them to safely retain both heat and cold.

In The Gym 101

gym

CRAIG B

FINDS STAGE SUCCESS IN SUSTAINABLE DIETING

IOGEN ATHLETE CRAIG SEVELL HAS A PASSION FOR BODYBUILDING THAT FIRST BEGAN WHEN HE TOOK PART IN A BODY TRANSFORMATION CHALLENGE WITH HIS FATHER. CRAIG SAYS HIS PARENTS ARE ALSO HIS GREATEST SOURCE OF INSPIRATION, WHICH FUELLED HIS DESIRE TO FOLLOW IN HIS DAD’S FOOTSTEPS.

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UNSUSTAINABLE EATING “My dad then went on to compete in bodybuilding and I was amazed at how drastic the body can change when you diet for the competitive stage, which intrigued me.” explains Craig. For many, including Craig, physique athletes are the epitome of a healthy lifestyle with their lean and muscular bodies, but he wasn’t aware that the extreme nature of some contest dieting approaches can create an unhealthy relationship with food. “My first show diet was very restrictive. I used to eat

fish and green veggies 4-5 times a day with one cheat meal a week,” recalls Craig. “My approach during my first competition prep created a calorie deficit so large that I ended up having an eating disorder after the show, which is why I took some time off from competing between 2019 and 2023.” When Craig decided he was ready to compete again, he knew he needed to find a more sustainable approach that he could take into life after competing.

VALUE OF A GOOD COACH

“My goal is to compete for a few more years and then start a family so it is important to stay fit for life after competing.”

Icraig_sevell

Thankfully, he found a coach who perfectly aligns with this philosophy, which has not only reignited Craig’s passion and enjoyment for the sport, but also brought stage success with it. “Joining my coach Matthew Weitz has been

the best investment I’ve made into improving my physique, my health and my lifestyle. His dieting and training approach has changed my view on bodybuilding and my approach to getting in shape for show day.”

IF IT FITS YOUR MACROS

Matthew introduced Craig to the If It Fits Your Macros (IIFYM) diet, which basically allows adherents to eat what they want, as long as they don’t exceed their daily macronutrient limits and ratios. Often billed as ‘flexible eating’, proponents of IIFYM-based eating consider all calories equal. While some people see this as an opportunity to eat poorer quality carbs and fats, like sugars and processed foods, the best results on the IIFYM diet come when dieters make wholesome and nutritious food choices most of the time, like Craig does, with only an occasional treat. “Following this approach enabled us to work out a diet that I truly enjoyed. I also dieted for 32 weeks, which was a lot longer than before.”

STATS Lives: Gauteng Qualifications: BSc Computer Science. Qualification in bodybuilding and contest prep. Occupation: Marketing manager Age: 25 Height: 185cm Weight: 87.5kg Sponsor: Biogen IG: @craig_sevell Facebook: Craig Sevell

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TRAIN INSANE

SUPPLEMENTING SUCCESS

CRAIG’S WEEKLY SHOW PREP

#NEWYOU

Eating this way also gave Craig enough energy to train more intensely in the gym. In the past, Craig followed a simple training approach that consisted of 3-4 sets of 12-20 reps. “This time, I had a very goal-driven approach where I chased progress on lifts and kept my working sets to 15 per body part each week.” Craig also looked for innovative and enjoyable ways to do his cardio for conditioning, rather than the conventional approach on the stationary bike or treadmill in the gym. “I enjoy mountain biking and hiking. Getting outdoors and the fresh air offer a great breakaway from the regular gym-based training and it’s a great way to bond with my family.”

Monday: Push (chest, shoulders, triceps) Tuesday: Pull (back, biceps, abs) Wednesday: Delts and hamstrings Thursday: Rest Friday: Chest and back Saturday: Quad-focused leg day Sunday: Rest

Craig was mindful about the potential muscle loss that can accompany cardio exercise like cycling. To ensure he spared muscle and burnt fat while out on a ride, he used a mix of carbohydrates and amino acids in his water bottle. This intelligent use of Biogen supplements formed part of a more comprehensive plan aimed to supporting Craig’s hard training in the gym and his considered dietary approach.

ABOUT HIM...

Favourite music to train to? Depends on my mood but it can be anything from country to hip hop or electronic. Favourite exercise? Deadlifts or hack squats. Favourite cheat meal? Burger and fries with cheesecake (Oreo or any berry cheesecake). What do you do to relax? Hiking with family and friends, video editing or travel. What’s in your gym bag? Biogen weightlifting belt, wrist guards, lifting straps, deodorant, amino acids.

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COMPETITIVE ACHIEVEMENTS 2017

2nd place in Classic Bodybuilding & 3rd place in Junior Bodybuilding at the IFBB Gauteng Central show

2019

1st place in Classic Bodybuilding African Naturals, 2nd place Overall Bodybuilding

2023

1st place in Classic Bodybuilding and Classic Physique

“I love finding cool recipes to try out or fun foods to eat.”

CRAIG’S SHOW PREP SUPPLEMENT PLAN:

Contest prep diet: Meats: Egg whites, extra lean beef mince, chicken breast, whey protein Carbs: Oats, jasmine rice, sweet potato, cream of rice, Trigz, wraps, white hamburger rolls Fruits: Banana, berries

STAGE SUCCESS Based on coach Matthew’s new and effective approach, and Craig’s commitment and dedication to the plan, the duo tasted success at Craig’s first show back after his unhealthy and unenjoyable experience in 2019. He placed first in both the Classic Bodybuilding and Classic Physique divisions at the show and has big plans to build on his proven new approach. “The goal is to push my physique as far as it can go, but remain healthy at the same time. I am currently in an off-season phase until early 2024. “After that, my coach and I will plan the best show to compete at based on the progress I make in this improvement phase. “The goal is to step on stage in August next year”

STRONGER THAN EVER Based on his experience with both types of approaches, Craig believes that he is stronger and more ready than ever for the next phase in his competitive career. “Going through what I did and making it back to the stage proved to me that my mind is stronger than I expected, and the body follows where the mind goes.” In addition, Craig now finds that his approach is easier to adapt to his lifestyle. “My normal diet consists of the same foods, just in higher quantities. That makes transitioning between phases a lot easier.” And as a big foodie, food is important to Craig’s quality of life. “I love finding cool recipes to try out or fun foods to eat.” He has also learnt important lessons with the contrasting approaches. “Prep is mainly about fatigue management and making sure you spare muscle. With a sustainable approach, you won’t dig a hole so big you can’t get out of,” he concludes. In The Gym 105

lifestyle

hile celebrities typically attract the largest followings (and command the highest fees from brands for content), health and fitness influencers are also popular as people look to them for information, tips, insights and opinions to help them achieve their goals. As the influencer marketing industry in South Africa continues to grow, especially with video content on platforms like TikTok, Instagram and YouTube, we asked two top influencers to share their tips on how you can break into the business of influence.

THE S OF S E N I S U B LUENCE INF ANY E, AND M ANDS IC O V IC PUBL AL BR YONE A THEIR PERSON . R E V E N S AS GIVE RMS TO BUILD UENCER H L F IA IN D E IA O M SOCIAL E THESE PLATF AS SOCIAL MED S Y U E N E KE MO PEOPL AND MA

US O M A F ) #GET(IN

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ZEE

I run a one-woman show. I do not have a manager; I believe this has contributed to many brands coming back for repeat business as we form a relationship.

Zinhle Masango Izee_fitnessjunkie 135k followers

Zinhle is a mother, certified nutritionist and fitness coach, competitive bodybuilder, fitness model and cover girl, an awardwinning influencer, a brand ambassador and she has a full-time job as an account manager.

After Zee transformed her body after her first pregnancy, she started competing as a physique athlete. She began using her social media platforms to showcase her love for fitness and inspire others, and quickly developed a social media following. Her intention was not to monetise her social media platforms but, as her influence grew, business opportunities came knocking. We chatted to Zee to get insights for those looking to build their brand and business as a social media influencer. How did your content creation strategy change when you decided to monetise your channels? I had to start being more creative and think out of the box. I also had to ensure that I created much cleaner content, so I got a photographer and videographer to shoot my content. When I started in 2018 with my first paid campaign, I used my iPhone, but content creation has evolved since then. Hiring a professional photographer and videographer ensures I get the right quality content.

What are your different revenue streams? I generate revenue via multiple streams. A paid campaign happens when a brand reaches out to me to create content for a specific campaign. The brand would rely on me to create a specific amount of content against set deliverables for the campaign, which typically includes a combination of reels, stills and stories to convey a certain message. I have started consulting and drafting for other content creators, offering other influencers templates for their rate cards and media toolkits for a fee.

An ambassadorship programme entails an exclusive agreement with a particular brand for a set time to create content for them. I also offer boot camps for corporate clients and host boot camps with my partner Grace Motswana, which anyone can attend by purchasing tickets.

I earn appearance fees when a brand pays me to attend their event, which sometimes

entails content creation on the day, and I earn a daily rate when

a brand contracts me to model for a photo or video shoot. What’s the most revenue you have made in a month from social media?

R175,000

In your experience, what do brands look for from a paid media influencer? I believe brands firstly look for alignment. If there’s no alignment between the brand and influencer, the campaign is more likely to fail. Secondly, they look for authenticity and versatility; as much as I am a

fitness influencer, I also work with lifestyle brands in the skincare, alcohol and consumer goods sectors. This is possible because I am a very versatile content creator. I believe I am also quite authentic as I share bits and pieces of my everyday life in my content. Thirdly, brands look at the quality of your content. Most brands choose

influencers who create clean and captivating content. Lastly, they look at numbers and reach. Brands are most likely to work with influencers with a good following who engage with their content.

Do you manage your platform/s content yourself, or do you have someone helping you from a production or a creative perspective? I run a one-woman show. I do not have a manager; I believe this has contributed to many brands coming back Lifestyle 107

lifestyle

for repeat business as we form a relationship. Content creation is still a moneymaking hobby for me, which is why I have not considered a manager. However, I have a photographer and videographer who shoot my content. If the budget does not allow this, I shoot my own content or get my partner to do it. Do you believe being a social media influencer can generate enough revenue to make it a full-time career in South Africa? It is definitely possible. I earn a lot of money from creating content – enough that I was able to pay off my parents’ bond and save up venture capital for my new business. However, I firmly believe in creating multiple income streams for stability. Campaigns

can pay great money, but you never know when the next one is coming. As such, I have a full-time job, which gives me financial freedom and a sense of security.

Content creation may seem glamorous, but it is actually a lot of work negotiating rates, attending briefing sessions and events/launches, coming up with creative concepts and captions, redoing content when it is not approved, and post campaign reporting. And I always say that a person needs capital to become a content creator. Brands usually pay you after the campaign, 108 Dis-Chem Living Fit

so fees for videographers, photographers, venue hires and other upfront costs need to come out of your pocket. What tips would you give to someone who wants to become an influencer? Be authentic! Brands are always looking for someone new and fresh. Always have something that sets you apart from the rest. Have a good work ethic. Most of my

campaigns are repeat business, and I believe this is because I submit content on time, produce quality content and have great communication skills.

Engage with your followers. I try my

best to engage with my followers by replying to DMs and comments. I also do questionnaires to find out what content they want me to create. And be patient and consistent. Many want

to become top-earning influencers overnight, but building a profile and community takes time. Ensure you post consistently as this will help your following grow over time.

Liam Stoffberg Iliamstoffbergg 118k followers

qliamstoffbergg 4M followers

Yliamstoffberg197 14.2k subscribers

Liam Stoffberg is a comedyfocused, fitness-driven content creator most popular for his comedic and relatable skits, comedic trends and public “chaotic” singing. He has built a prolific following on TikTok with his video content, with his unique brand of comedy proving popular with his followers. Liam continues to grow

his base of influence across multiple digital platforms, including Instagram and YouTube. Was your intention at the outset to monetise your social media platforms? Absolutely not! When I began sharing content during my gap year, I wasn’t initially conscious of the potential to monetise my content creation. My primary motivation was to engage in a fulfilling activity during my free time, rather than intentionally trying to establish a personal brand. How did your content creation strategy change when you decided to monetise your platforms? I began dedicating more energy to my content creation. I took it upon myself to learn diverse editing techniques and placed emphasis on minor aspects like lighting and syncing vocals with specific editing cues to ensure that I could deliver the highest-quality product possible.

In your experience, what do brands look for from a paid media influencer? Generally, brands want well-composed, familyfriendly, engaging and unique content. The advertising and promotional elements in content should be subtle rather than in your face. You generally receive a brief that provides specifications about what the brand wants to convey through your content for a specific campaign. Every campaign comes with different requirements, but your typical content style should always remain the same. Do you manage your platform/s content yourself, or do you have someone helping you from a production or a creative perspective? I do everything myself, including brainstorming,

filming, editing and posting content, as well as all the admin involved with campaign work. In your experience, what is the best revenue model? Brand partnerships and campaigns are a good revenue model but are inconsistent, which is why I am growing my YouTube following, as you can earn more consistent income through AdSense.

LIAM

What are your different revenue streams? My primary source of income is TikTok, with Instagram as my secondary platform. I generate revenue through collaborations with a variety of brands. My objective is to expand my YouTube following, allowing me to generate income through AdSense and brand collaborations in the future.

Do you believe being a social media influencer can generate enough revenue to make it a full-time career in South Africa? If you grow a large enough following across multiple platforms and post on a consistent basis, then I believe this is possible. What tips would you give to someone who wants to become an influencer?

Find a niche that you are good at and that excites you, and find a way to make unique content within that niche.

Don’t be discouraged by low viewership; consistency is the key to success in this industry. Lastly, steer clear of engaging in drama or addressing controversial subjects.

Don’t be discouraged by low viewership; consistency is the key to success in this industry. Lifestyle 109

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PERFORMED BY ASHLEY WILKE

NASM Certified Personal Trainer, Women’s Fitness Specialist and Online Coach

www.ashleywilkefit.com Iashley__wilke PHOTOGRAPHY BY JAMES PATRICK www.jamespatrick.com

15-MINUTE

BOOTY BLITZ The recipe to gorgeous glutes Take one dose of a healthy diet, blend in an intense circuit workout that targets your glutes, add in the right combination of supplements, blitz it all together, then enjoy the fruits of your labour – a head-turning booty! This 15-minute booty blitz circuit combines five targeted bodyweight and dumbbell exercises to tone, shape and sculpt your booty. 110 Dis-Chem Living Fit

15-minute circuit

WORKOUT STRUCTURE

Perform each exercise for 1 minute, then move directly to the next exercise. Rest 30-60 seconds between circuits. Repeat the circuit three times for a 15-minute booty blitz.

Form tip:

Keep your head and neck aligned, back straight and knees slightly bent.

1 Stiff legged deadlift with dumbbells 2 Single-leg deadlifts 3 Hip thrusters with dumbbells 4 Frog lifts 5 Dumbbell lying hip abduction

Focus on compound exercises like deadlifts, progressively increase weight, prioritise proper form, and include targeted glute isolation exercises in your routine.

STIFF LEGGED DEADLIFT WITH DUMBBELLS THE MOVE: Stand upright holding a dumbbell in each hand by your sides with your legs positioned hip-width apart. Lower the dumbbells towards the floor by hinging at your hips. Lower the weights as low as you can while maintaining a slight bend in your knees. Contract your glutes to return to the starting position and repeat.

B In The Gym 111

Form tip:

Brace your core, engage your glutes and drive through your feet to lift your hips off the floor.

HIP THRUSTERS

Form tip:

Keep your back flat throughout the movement and ensure that your torso and leg move as one unit. Keep your supporting leg slightly bent.

B 112 Dis-Chem Living Fit

THE MOVE: Lie on your back. Bend your knees at a 45-degree angle and place your feet hip-width apart on the floor. Place a dumbbell across your hips. Raise your glutes off the floor. Extend your hips until they align with your torso. Return to the starting position and repeat for 1 minute.

SINGLE-LEG DEADLIFTS THE MOVE: Stand with your feet positioned about shoulder-width apart and your knees slightly bent. Lean forward at the waist, picking up one leg and extending it behind you. Lower your hands towards the ground before returning back up. Complete reps on one side for 30 seconds before swapping legs.

FROG LIFTS

Form tip:

Lift your heels vertically as high as possible so that your thighs lift off the ground.

THE MOVE: Lie face down, with your knees bent and out to the sides and your feet together. Bend your elbows, cross your arms and rest your forehead on your forearms. Engage your core and glutes and press your feet together as you raise your legs enough that your thighs and knees lift off the floor. Lower your legs back down and repeat in a pulsing motion for 1 minute.

Enhance stability, power, and overall athleticism.

DUMBBELL LYING HIP ABDUCTION

A A

Form tip:

THE MOVE: Lie on your side with your knees bent, legs stacked and a dumbbell placed on your outside leg as low as possible on the side of your thigh. Lift the weighted leg as high as possible, keeping the dumbbell in position. Return the leg to the starting position and repeat for 30 seconds before swapping legs.

Keep your upper hip directly above your lower hip throughout the movement.

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DOSED TO ENDURE New research found that caffeine may improve performance by reducing pain perception and perceived exertion, which effectively increases an athlete’s ability to tolerate discomfort. *Study published in Nutrients Journal.

MIND MUSCLE

Findings from a new study suggest that performing too many mentally demanding tasks that increase mental fatigue before exercise can significantly affect cycling performance and endurance. *Study published in the International Journal of Sports Physiology and Performance.

ENDURA Did you know? The longest tandem bicycle seated 35 people!

NCE

“ENDURANCE IS PATIENCE CONCENTRATED.”

in this section ASK THE PROS

Water bottle hygiene ...120

FEATURE

5 ways you’re fasttracking injury...126

ENDURANCE

Heat and your risk of cramps ...122

endurance

TAKE YOUR CARDIO TO THE

MAXX

ith swimsuit season upon us, gym goers will be ramping up their cardio to shed fat and improve their body conditioning. But the idea of a fasted morning cardio session on the stationary bike or hour-long incline walking session on the treadmill fills many people with a sense of dread. If you want to avoid the conventional gym cardio rut, hear how local actor and Dis-Chem Living Fit ambassador MaxX Moticoe keeps his routine interesting.

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BREAK FREE FROM MONOTONY Creative ways to get your cardio done for better conditioning

After spending eight years in the gym, MaxX says the conventional process started to become a little monotonous. “I looked for an outdoor sport that would not only take me outside of the gym but would also take me out of my comfort zone. A friend suggested we enter the Warrior Race for some fun under the sun. Little did I know that would be

the race that would change my life.” Since then, MaxX has made outdoor exercise like obstacle course racing (OCR), mountain biking and trail running a key part of his active lifestyle, perfecting the art of maintaining his muscular leading actor physique and, most importantly, having buckets of fun while he does it!

MAXX’S CARDIO ROUTINE When MaxX is not filming on set or in the gym, you’ll likely find him on the trails or at the Ground Zero Obstacle Park preparing for his next OCR race. “The majority of my training now happens outside the gym. I usually run on the trails five times a week.” MaxX mixes up the distance and intensity of his runs, using a combination of: LSD (long slow distance) Hill repeats Speed work Tempo runs MaxX’s Saturday morning OCR workouts generally encompass an endurance class that simulates ‘race conditions’. “I enjoy those workouts, because I spend all week training and conditioning

the body and, every Saturday, we get to put it to the test.” While a knee injury stopped MaxX from competing in mountain biking, he still rides socially and for recovery. “Any time spent on the bike is my favourite workout. Through the years, mountain biking has become a form of recovery and social workout with friends and fellow like-minded adventure enthusiasts. Instead of catching up at a restaurant or a bar, we catch up on a long ride around the Cradle.” MaxX also added swimming to his routine recently to improve his VO2max and breath control when running. “Little did I know just how beneficial swimming is, particularly as a great form of zero impact cardio.” Endurance 117

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TAKE YOUR CARDIO OUTDOORS MaxX believes more people can benefit from including more outdoor cardio in their routines from both a physical and a mental perspective. “Besides the obvious fact that outdoor cardio offers something completely different to the four walls of your local gym, Mother Nature is the oldest psychiatrist of all,” says MaxX. “I believe that nature is closely linked to mental health. A run on the trails can calm anxiety and a brisk walk in your local park can ease anger. There is always some place new to explore, offering constant challenges while helping us rediscover ourselves.”

ADDITIONAL BENEFITS OF CARDIO FOR GYM GOERS: 1

A strong aerobic base aids recovery.

A strong aerobic base can improve lifting performance with greater strength endurance.

Cardio strengthens heart

3 and lung function for better

cardiovascular health.

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OUTDOOR CARDIO GUIDELINES Structure your weekly cardio routine with 1-2 HIIT sessions on non-lifting days and 2-3 longer lowintensity sessions, ideally performed first thing in the morning in a fasted state. Fasted cardio can deliver superior results because your body is slightly glycogen-depleted and insulin levels are low following the extended nighttime ‘fast’. This means

your body will likely burn fat as its primary fuel source during the cardio session, as long as you keep within the intensity guidelines.

Fasted cardio guidelines include: Drink a cup of black coffee or a thermogenic fat burner before your session. Aim to keep moving for 75-120 minutes. Keep the intensity low to moderate.

CONSISTENCY IS THE KEY According to MaxX, the key to success with any form of cardio is consistency. “There’s no secret formula. Whatever your sport or discipline, consistency is the only effective means to improve your overall fitness and conditioning.” So, if you feel like it’s time to do something about your lacklustre cardio sessions in the gym, follow MaxX’s advice and head outdoors. “Take in the fresh air, chase the sunset or capture the sunrise while

the rest of the world slumbers. “Let go of the idea that you must always be what you have always been. There is so much more to fitness than the confines of a gym.”

HOW MANY CARDIO SESSIONS DO YOU NEED A WEEK?

Aim for 2-4 cardio sessions a week depending on your current level of conditioning and the amount of fat loss still required to achieve your goal by your target date. LF

ASK THE PROS

My water bottle smells a bit funky. Is it still safe to use? Simon via social media

VERCOME BY POST-WORKOUT EXHAUSTION, WE’VE ALL LEFT OUR WATER BOTTLE IN OUR BAG OR CAR, PROMISING TO WASH IT LATER. After all, what harm could a little delay in cleaning do? Well, quite a bit, actually.

unpleasant odours, uninvited flavours and the potential for a nasty tummy bug in severe cases (mould can also trigger an allergic reaction in certain cases).

Cleaning is not enough

Avoid bacterial and fungal growth

Water bottles become a breeding ground for unwanted guests when not properly washed and maintained.

And certain liquids increase the risk of bacterial and fungal growth, which is generally the source of a strange odour.

For instance, beverages with a high sugar content, like fruit juice or energy drinks, create a more favourable environment for these organisms. Similarly, leftover whey powders can cause unpleasant odours if not properly cleaned from shakers or bottles. The seemingly harmless habit of neglecting your bottle after a training session can lead to mould growth and the proliferation of bacteria, turning your trusty hydration companion into a haven of

DID YOU KNOW certain liquids, like beverages with a high sugar content, increase the risk of bacterial and fungal growth

Most multi-use water bottles today are made from materials like BPA-free polyethylene plastic, polypropylene or copolyester. While these materials are durable, lightweight and dishwasher-safe, they are prone to retaining tastes and odours. They also provide an ideal environment for bacteria to flourish.

Combatting this issue requires three essential strategies: Cleaning, sterilising

and proper drying.

BOTTLE CLEANING:

Cleaning your water bottle should become a post-training ritual.

After each session, dismantle the bottle and rinse every element in hot water and dishwashing soap. Use a bottle brush to get into every part of the bottle. Ensure you wash away all soap residue with clean water.

BOTTLE STERILISATION:

To effectively sterilise your bottle,

it is recommended that you use a bleach-based cleaning solution once a month.

This step helps to disinfect the bottle, tackling even the most stubborn mould and bacterial colonies that might remain despite your regular cleaning efforts. Various bottle steriliser products contain chlorine-based solutions like bleach, which are effective for this purpose. After sterilisation, give the bottle an extra wash to eliminate any remaining chemicals.

CHEMICAL-FREE ALTERNATIVES

bottle brush to get into every part of the bottle CAUTION: Never mix bleach-based products with other products that contain ammonia or acids. BOTTLE DRYING:

Even if you diligently wash your bottle, improper drying can lead to recontamination. As such, properly drying your bottle is crucial, as the wrong approach can undo all your efforts.

If you lack a drying rack, stand the bottle upright to air dry, as placing it on a potentially contaminated dishcloth can reintroduce bacteria.

storing it with any residual liquid

You can also find a range of steam and UV bottle steriliser products at your local Dis-Chem Pharmacy or online. While commonly used for

NEVER

USE a

AVOID

If you want to avoid bleach-based sterilising products, you can opt for various ‘home remedies’ to clean your bottle, such as equal parts baking soda diluted in vinegar, or using lemon juice.

If you notice any changes in colour, such as mould buildup or a slimy residue, it’s time for a replacement. Alternatively, you can upgrade to an aluminium water bottle, which can minimise bacterial growth. However, these solutions might be more costly and are not always practical, especially for cyclists.

mix bleach and ammoniabased products

STORAGE TIPS

Storing your bottle properly after cleaning it is equally vital as storing a washed or sterilised bottle incorrectly can undo your efforts. sterilising baby bottles, these options (make sure they can accommodate your bigger water bottle before buying) offer an effective and convenient alternative to keep your bottles clean and germ-free. While a colour-matched water bottle can give your gym look a boost,

Avoid storing it with any residual liquid, as warm, moist environments are perfect breeding grounds for bacteria and mould. Keep the bottle open and separate from the lid, as this allows any remaining moisture to evaporate.

opting for a clear plastic bottle is often a better option to help you monitor its condition. LF RECOMMENDS

Philips Avent Advanced Electric Steriliser

Milton Sterilising Fluid

Dr Browns Soft Touch Bottle Brush

Tommee Tippee Closer To Nature Bottle Brush

Munchkin 59s Mini UV Steriliser

Nuk Bottle Cleanser Refill Concentrate

endurance

HEAT AND YOUR RISK OF

NEW!

USN Cramp Block Iso Gel

LF RECOMMENDS

Biogen Cramp Care Perform X

MUSCLE CRAMPS According to some predictions, the 2023 summer season in South Africa will likely be warmer (and drier) than usual due to the strong El Niño weather event

that is forming. While many welcome the warmer weather after a bitterly cold winter, athletes face numerous challenges when training and racing in the heat.

32Gi Cramp Assalt Electrolyte Gel

USN Purefit Hydrator

Biogen Electrolyte+and ELECTROlite RTD

USN Cramp Block

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SAPPING YOUR PERFORMANCE As a recent research paper released by World Athletics explains: “Exercise in the heat can elicit considerable physiological and perceptual strain”.1 In addition, large increases in core and/or skin temperatures alongside dehydration induced by plasma volume loss can conspire to compromise endurance performance1. When coupled with extreme relative humidity, athletes can experience a wide range of physiological conditions, including heat stroke (also known as hyperthermia), heat syncope, heat exhaustion or dehydration2. Heat exhaustion is a common form of heat sickness, with a broad range of potential clinicallydefined symptoms that can include various combinations of headache, dizziness, fatigue, hyper-irritability, tachycardia (rapid heartbeat), hyperventilation, diarrhoea, hypotension (low blood pressure), nausea, vomiting, syncope (fainting), cramps, as well as heat sensations in the head and upper torso. For these reasons, heat exhaustion is generally defined as the inability to continue exercising in a hot environment. Symptoms associated with heat stroke can include feeling lightheaded, mental confusion and fainting.

HEAT & MUSCLE CRAMPS THE OTHER COMMON ISSUE RELATED TO EXERCISE IN THE HEAT IS THE DREADED MUSCLE CRAMP. Exerciseassociated muscle cramps (EAMC) can be a frustrating and painful experience for athletes. While several factors contribute to the occurrence of EAMCs3, heat is a contributing factor in triggering and exacerbating this phenomenon when training or racing in hot and/or humid conditions.

HOT UNDER THE COLLAR

Heat can play a critical role in the onset of EAMC because when we exercise in a high-temperature environment, especially for prolonged periods, our bodies lose significant amounts of fluids and essential mineral salts, known as electrolytes, through sweat. These electrolytes include sodium, potassium, calcium and magnesium, which help regulate nerve impulses and muscle contractions. When excessive sweating leads to an electrolyte imbalance, our bodies can experience issues in normal muscle function as muscle fibres may contract involuntarily, which could lead to painful cramps.

SUPPORTING MUSCLE CONTRACTIONS During exercise, nerve signals stimulate muscle fibres to contract via a process that requires adequate electrolyte levels to transmit these signals accurately and ensure proper muscle function.

YOUR BODY...

When excessive sweating caused by heat and humidity depletes our electrolyte stores, it can disrupt the delicate balance required for normal muscle contractions. Dehydration further compounds the issue, as reduced fluid levels lead to decreased blood flow, which impairs the delivery of nutrients and electrolytes to muscle cells. As a result, muscles can become more susceptible to cramping and fatigue when we exercise in heatstressed conditions.

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N endurance

PREVENTING HEAT-RELATED CRAMPS Proper hydration is paramount to reduce your risk of EAMCs. Athletes should aim to hydrate before, during and after exercise by eating foods that contain electrolytes and drinking a mix of water, energy drinks and electrolyteenriched solutions to help replenish fluids and replace essential electrolytes lost through sweat4.

FOODS THAT CONTAIN ELECTROLYTES INCLUDE:

BANANAS (POTASSIUM)

DAIRY PRODUCTS (CALCIUM)

NUTS AND LEAFY GREENS (MAGNESIUM)

Electrolyte supplements are available as convenient ready-todrink (RTD) products, gels and effervescent tablets and powder drink mixes that dissolve in water. Numerous energy drinks also contain additional electrolytes to reduce the risk of cramping during exercise. However, while an optimal hydration strategy reduces your risk of cramps, it is important to note that ensuring optimal hydration is no guarantee that you won’t experience cramps. In a study5 conducted at the University of Alabama and published in 2005, which looked at the influence of hydration and electrolyte supplementation on EAMC, researchers found that: “Consumption of a carbohydrateelectrolyte beverage before and during exercise in a hot environment may delay the onset of EAMCs, thereby allowing participants to exercise longer. However, it appears that dehydration and electrolyte loss are not the sole causes of EAMCs, because 69% of the subjects experienced EAMCs when they were hydrated and supplemented with electrolytes.” That means conventional guidelines around fluid and electrolyte intake can help stave off or alleviate EAMCs in certain, but not all, cases.

ACCLIMATE TO THE HEAT The other important factor in reducing your risk of heat-related muscle cramps relates to your ability to tolerate the conditions6. Improving your tolerance to exercise in a hot environment is known as heat acclimatisation.

When executed properly, this practice can help reduce the incidence or severity of the various heatrelated conditions and may also provide additional physiological improvements in endurance athletes7. Complete heat acclimatisation can take 10-14 days and should follow a gradual process. Give your body time to adapt to hot conditions by gradually increasing exercise duration and intensity in the heat to help your body acclimatise. This adaptation process will help to improve your body’s ability to regulate temperature and fluid balance.

HEAT REGULATION You can also support your body’s natural cooling mechanism (sweating) by working to regulate body temperature while exercising in the heat by dowsing your body with cold water, applying ice packs and wearing lightweight, breathable clothing to reduce heat retention and aid sweat evaporation. It may also prove beneficial to run or ride in shaded areas whenever possible during a race, or take breaks under cover during training sessions to limit your exposure to direct sunlight. While heat is just one potential cause of EAMCs, understanding the role heat and electrolyte imbalances play in triggering muscle cramps can help you create more effective prevention strategies to beat the heat this summer.

* To view references for this article, please visit www.livingfit.co.za/issue20/references or scan the QR code on page 7

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5 WAYS YOU’RE FAST-TRACKING

INJURY W

e all want to push our boundaries and chase new PBs, but athletes tread a fine line between improvement and injury when they fail to stick to established training guidelines. Ignore them and you’ll likely find yourself on the fast-track to injury. Here are five ways you can fast-track an injury.

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ABRUPTLY RAMPING UP TRAINING LOAD

Rapid, abrupt, haphazard increases in acute training load expose an athlete to an increased risk of injury because the heightened stimulus may exceed the body’s ability to adapt or cope. Properly periodised training programmes incrementally increase training load (volume or intensity) in a manner that promotes adequate adaptation to the imposed physical and physiological demands. However, when you suddenly ramp up your training intensity or volume, or both, you overload muscles, connective tissues and your cardiorespiratory, cardiovascular, nervous and endocrine (hormonal) systems. When muscles don’t fully recover between hard training sessions, the cumulative stress can cause weakness, which leads to biomechanical issues and compensation patterns that rely on stabiliser and other muscles to pick up some of the slack. It is often these muscles and their supporting structures that get injured as they’re not conditioned to cope with the load or even support that movement pattern. The effects can range from a muscle cramp to more severe injuries such as muscle strains or tears, or torn ligaments and tendons.

OVERTRAINING AND UNDERRECOVERING

Building on the factors mentioned in point 1, the resultant increase in recovery demands due to an abrupt increase in training load typically requires more time to repair damage and reset overstressed hormonal and nervous systems. Exercise imposes a stress on the body and it is only through adequate rest and recovery, which includes an appropriate diet, that athletes become faster, stronger and more resilient. Without adequate recovery, including nourishment and rest, an athlete continually breaks down their body. Eventually, this constant punishment can tip an athlete’s physiological systems into a state of underrecovery that could potentially lead to overtraining.

SYMPTOMS OF OVERTRAINING INCLUDE: Chronic fatigue Severe and rapid weight loss Disrupted sleep and trouble falling asleep Inability to concentrate Lowered immunity (increased susceptibility to infection) Inability to perform during repeated bouts of exercise or at races Unable to train with the correct technique Increased resting heart rate

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DIVING STRAIGHT IN

Who has the time to warm up, really? Well, it’s best to make the time as this is one of the leading causes of injury. Failure to perform a proper warm-up can put you at risk for injury as muscles and joints are not adequately prepared for the pending exercise. The fact that many of us sit for eight or more hours a day, which leads to poor mobility and tight muscles, particularly in our hips, greatly increases the risk of injury, especially during high-intensity workouts. A warm-up is necessary to ‘loosen’ up these joints and muscles to improve mobility, increase range of motion and warm up muscles by increasing blood flow and body temperature. DO THIS... A thorough warm-up should include some light cardiovascular exercise, followed by mobility drills and some pre-workout activation to prime our bodies, especially our neuromuscular system, to get muscles ‘firing’ optimally.

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WORKING FROM A WEAK FOUNDATION

CONSTANTLY POUNDING THE SAME STRUCTURES

Poor posture, weak core and glute muscles, chronically tight hip muscles from hours spent sitting, and structural misalignment in joints and muscles are all factors that predispose athletes to greater injury risk, particularly when we impose greater loads on our bodies. Athletes also tend to drop strength sessions when their training volume picks up due to time constraints. This means they tend to lose strength and conditioning in important stabiliser muscles like the core and glutes.

Participating in the same type of activity, which is common among endurance athletes, imposes repetitive strain on muscles, joints and bones. The combination of repetitive loading, body positioning and movements across a single plane (forward and back with little lateral movement, for instance) and a limited range of motion places athletes at greater risk for overuse injuries. This type of injury usually develops over a long period of time due to mild or low-grade repeated stress. The more common types of injuries associated with overuse tend to affect joint structures and the tissues that heal more slowly due to a lack of adequate blood flow, such as ligaments, tendons and fascia.

DO THIS... To reduce the likelihood of injury, athletes should follow a holistic programme that aims to develop the entire body as an integrated system, not merely a combination of independent parts or muscle groups. This approach should focus on developing a strong core and hip complex, without compromising on joint mobility, and proactive maintenance, including chiropractic and massage sessions to maintain joint and muscle alignment and soft tissue health.

Accordingly, conditions such as achilles tendinitis, patellarfemoral syndrome and plantar fasciitis are common overuse injuries. Stress fractures are not uncommon in more extreme cases where chronic exercise stress and repetitive high impact forces are involved. LF