DCLF Issue 21 - Summer 2023

Better health starts here

As the calendar ticks over to start another year, we all have a new opportunity to take control of our health and fitness, and take our sporting performance to the next level.

The start of a new year is not merely a change in date, though. It’s a powerful psychological cue that can serve as a catalyst for transformative change in our lives.

A significant point in time, like a birthday or the start of a new season or new year, is a powerful temporal landmark as it signals the end of a phase or chapter in our lives and marks the beginning of another. And few temporal landmarks carry as much promise of a fresh start and renewed motivation than the start of another 12 months.

It’s a symbolic line in the sand that allows us to put the past year behind us and step boldly into a future of new possibilities. Harnessing January as a temporal landmark allows us to break free from stale routines, embrace new approaches, and infuse our lives with a renewed sense of purpose and motivation.

But where do you start? At your local DisChem, of course! We’ve got what you need to live fit and healthy with our extensive range of vitamins, supplements and health foods, all available with the best offers.

Our team of expert consultants and healthcare professionals are also on hand in-store to give you advice and help you find the right product for your needs. And we continue to grow our offering in Dis-Chem with new products and brands to give you more choices and make it easier than ever to live healthy. It truly is where better health starts.

We will continue to back up this wider choice with the knowledge you need to choose the best products for your goals and lifestyle needs with the informative content we share in Dis-Chem Living Fit and our other in-house magazines, along with our extensive and engaging online platforms and interactive and responsive social media feeds.

It’s the ideal support system to guide you on your journey towards improved health and fitness in 2024 and beyond. We are excited about the potential that the next 12 months holds and look forward to helping you reshape your lifestyle and your bodies for the better.

Happy New Year! Wishing you a prosperous 2024.

NEW YEAR, NEW YOU FIT

Living fit and healthy requires a holistic approach that covers every aspect of your lifestyle. The Summer 2024 issue of Dis-Chem Living Fit is your guide to creating a new you in the new year with informative articles on training, eating well and achieving optimal health and wellness for your best year yet.

Take a smarter approach

We’ll help you simplify the process to achieve optimal health, fitness and a better body with our review of the best life hacks for gym training (pg 80), endurance performance (pg 112), diet and lifestyle (pg 38) and overall health (pg 66).

We also share innovative ways to fast-track your fitness in our regular Ask the Pros section (pg 104), explain how you should use a gym belt to lift more than ever before in 2024 (pg 76) and unpack the best fuelling strategies for cyclists (pg 122).

Work it out!

Not matter where you are, we’ve got a high-intensity interval training (HIIT) workout (see page 82) to get your daily exercise session done. Whether it’s in the gym or at home, never miss a workout to keep progressing towards your 2024 goals.

You can read on page 48 how the persona behind The Jesster Show Podcast and our cover model for this issue, Jesse Sebastian, challenges convention to pursue his passions without compromising on his physique and health goals through his unique hybrid training approach.

Inspired to achieve

Read about adaptive athlete and Biogen ambassador Darren Thomas (page 94) and his inspirational journey to the global CrossFit stage for a dose of motivation to start off your year the right way.

We also share the transformation journeys of three everyday people who decided to take charge of their lives and make a change for the better. Turn to page 98 to read how Celumusa Mthimkhulu made serious gains in just 12 weeks to win the USN Muscle-Up Challenge.

Turn to page 56 where we reveal how Justin Burdett and Micha Le Grange achieved the most eyecatching body transformations in the latest NPL Body Revolution Challenge to earn top spots in their respective categories.

Your health matters

Give your mental and physical health the focus it deserves in 2024 by learning more about how to reduce your risk of diabetes (pg 62) and better manage stress in the year ahead (turn to page 70) with a deeper understanding of the difference between calories and kilojoules to construct the perfect energy-balanced diet (read more on page 30).

Enjoy this issue! The Dis-Chem Living Fit team

DISCHEM.CO.ZA/LIVINGFIT

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

Advertising: sales@livingfit.co.za

Copy Editing: Lauren de Beer

Online Media & Editorial:

Gary Fairweather, Craig Sevell, Garth van Veenhuyzen, Chuma Maqanda

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 Ave & Stag Road,

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.

EXCLUSIVE TO

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

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 SouthAfrica only

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.

RUN RIDE SWIM LIFT

DIS-CHEM HALF MARATHON & 5KM FUN RUN PRESENTED BY MOMENTUM MULTIPLY

14 January 2024

The 2024 Dis-Chem HalfMarathon presented by Momentum Multiply traditionally kicks off the New Year’s running activities. Proudly hosted by Bedfordview Athletics at Virgin Active Bedfordview, the events include the 21.1km half marathon and a 5km Fun Run. The events are timed mat to mat. Half-marathon entries include a goody bag and a technical race shirt (no medal included) and are limited to 6000. The 5km Fun Run entrants get a pair of Centrum socks (race shirt, medal or goody bag not included). There are 1000 entries available.

dischem21.co.za

MOMENTUM MEDICAL SCHEME ATTAKWAS EXTREME PRESENTED BY BIOGEN

20 January 2024

South Africa’s toughest extreme one-day MTB race is an adventure through the desert and mountains of the Klein Karoo, with a finish at Pine Creek Resort on the Great Brak River.

The race is a real test of mind, body and machine! For a more serious challenge, tackle the 121km Attakwas Extreme MTB Challenge, which includes 2900m of vertical ascent. For the less serious, the Attakwas Half offers a 52km race with 1100m of vertical ascent. No e-bikes allowed! atta.co.za

FRANSCHHOEK CROSS TRIATHLON

20 January 2024

Be part of the exciting second edition of the Franschhoek Cross Triathlon taking place at Berg River Dam, Franschhoek. The majestic Franschhoek mountains will serve as your backdrop as you fight it out against the elements in one of the most spectacular off-road triathlon arenas. The event offers two distances – a Full and Sprint course. Compete solo or in teams of 2 or 3. Various food stalls and a relaxing race village area will round off the day.

franschhoekcrosstriathlon.co.za

MOMENTUM MEDICAL SCHEME TANKWA TREK

PRESENTED BY BIOGEN

8-11 February 2024

The Merino Monster awaits at this iconic four-stage race. With breathtaking trails through the Bokkeveld and winding routes in the Witzenberg area, this race features some of the most unique scenery SA has to offer. As one of the first UCI events of the season, the event traditionally attracts big name riders from around the world. Riders tackle routes through rocky outcrops and steep climbs on a mixture of hand-built, smoothly sculpted and rough and loose trails. Riders also get to enjoy true ‘Karoo hospitality’ with a world-class race village at Kaleo Guest Farm. tankwatrek.co.za

AQUELLÉ MIDMAR MILE

8-11 February 2024

Don’t miss the 51st edition of the world’s biggest open water swim, the aQuellé Midmar Mile. Join thousands of other social and serious swimmers by taking the plunge into the famed Midmar Dam in the KwaZulu-Natal Midlands by tackling the 1600m Charity Challenge on 8 & 9 February or the main event on 10 & 11 February. midmarmile.co.za

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

AUTO & GENERAL CROSS TRIATHLON

24 February 2024

Steyn City will again host SA’s most exclusive cross triathlon. The event includes a half distance for beginners and children 12 years or older. Some 800 participants will experience an exclusive world-class cross triathlon in the heart of Johannesburg. Swim 600 or 300 metres through the pristine waters of the Steyn City lagoon, ride 30km or 15km across an expansive network of hand-built trails and run 7km or 3.5km of scenic pathways, all within the secure walls of Steyn City. crosstriathlon.co.za

THE NEWS24 KAROO BURN

24 February 2024

Mountain and gravel bike riders start in the Great Karoo sheep-farming town of Calvinia. The 242km route heads onto the longest dirt road in South Africa – the R355. Riders can tackle the challenge as solo entrants or in teams of 2 or 4. After an initial climb, the course drops down towards the 110km mark along fast-rolling gravel roads. Beyond the Tankwa Padstal at the 170km mark lies Katbakkies Pass – the toughest part of the course. From there, it’s a welcome descent at 190km followed by rewarding undulating roads as you head to the finish at Kaleo Guest Farm.

karooburn.co.za

SUZUKI CAPE ULTRA

3 March 2024

Enter one of three race distances and compete as an individual or as a team in the Ultra, Standard or Sprint distance triathlon. These events give competitors a challenging but spectacular race route around the Theewater Sports Club in Villiersdorp, with a fully off-road (not trail) run route. The event is para-tri friendly.

ultratri.co.za

RUN THE KAROO

9-10 March 2024

Run The Karoo entails a weekend of trail running in the heart of the Karoo! Experience authentic Karoo hospitality with braais, fresh farm bread, condensed milk coffee, koeksisters and craft beer amid picturesque sunsets. Run The Karoo is not about crossing the finish line as quickly as possible but rather about a running experience like no other.

runthekaroo.co.za

CAPE TOWN CYCLE TOUR

10 March 2024

The 46th Cape Town Cycle Tour, the biggest timed bike race in the world, provides a glorious day out for tens of thousands of cyclists, no matter the weather. For just one day of the year, human power rules the roads of the fairest Cape. It’s not all about riding legally on freeways, though. In the months following the Cycle Tour, millions of rands are ploughed back into the communities the 109km route crosses through the ongoing work of the event principals, the Pedal Power Association and the Rotary Club of Claremont.

capetowncycletour.com

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

NEW IN STORE

Drink is powered by Switch, a proudly South African company that produces a wide range of drinks to meet diverse tastes and deliver eclectic energy in a big, bold way. Locally brewed specifically for Biogen’s discerning customers, the new G Force energy drink is a distinctive product that is uncompromising in its ingredients, flavour and style. It contains a high caffeine content, with 160 mg per 500 ml can, with added B-vitamins to support energy production. Available at Dis-Chem stores and www.biogen.co.za in two distinctive flavours –Redcurrant & Blueberry and Blood Orange.

WP Rugby partners with Biogen as Official Sports Nutrition Supplier

Biogen products will fuel the DHL Stormers and DHL Western Province rugby teams until 2027 as the Official Sports Nutrition Supplier to the coastal rugby franchise. As the official sports nutrition supplier to Western Province Rugby, Biogen will provide the teams with a range of high-quality and Informed Sport-certified nutritional and hydration products, as well as branded accessories.

Virgin Active partners with Biogen to reward members for active living

These two iconic wellness brands in the health and fitness industry have combined forces to incentivise Virgin Active members, no matter their age, fitness level, ability, experience or ultimate goal, by rewarding them for logging regular workouts at the gym. As the latest addition to Virgin Active’s Rewards Programme, members can unlock weekly rewards that change each month and are redeemable at any Dis-Chem Pharmacy nationwide. Members can also unlock discounts on all Biogen products, including supplements and vitamins, based on their tier level. Gold-tiered members will enjoy 15% off Biogen products.

Biogen first SA brand to launch Informed Sportcertified premium pre-workout for athletes

Biogen’s passion and commitment to clean sport is no secret. The brand’s latest development is its shift into overdrive to break boundaries and industry norms to provide the widest range of tested products for competing athletes. Competitive athletes looking for a performance edge can get an explosive boost from the high potency formula in new Biogen Premium Pre-Workout, with all the added quality control perks that come with the LGC program and Informed Sport certification.

Each serving delivers high levels of ß-Alanine (3,500 mg) and

improve endurance and 3,000 mg Creatine Monohydrate for enhanced strength and power and fatigue resistance, with 7,000 mg of BCAAs and 2,500 mg L-Glutamine to support recovery, and 150 mg caffeine for enhanced focus and energy. Biogen Premium Pre-Workout is batch tested by LGC via its Informed Sport Programme to give athletes peace of

banned substances. Added benefits associated with the program includes the physical and on-site auditing of manufacturer facilities, and the scrutiny and evaluation of ingredients and formula efficacy.

Available soon in Mixed Berry and Tropical Punch flavours, exclusively from Dis-Chem and

Biogen Supreme B-Complex

Biogen Supreme B-Complex contains all the major B-group vitamins along with choline for nervous system support, and inositol for energy production and normal methylation and homocysteine metabolism for cardiovascular support. Added Panax Ginseng (500

Biogen Apple Cider Vinegar with Curcumin C3 Complex

Boost your metabolism and support healthy digestion with new Biogen Apple Cider Vinegar with Curcumin C3 Complex®, the latest addition to the Biogen Platinum range. Each vegetable capsule contains 300 mg apple cider vinegar, 25 mg ginger, 20 mg Curcumin C3 Complex and 2.5 mg BioPerine® to enhance absorption. Available at Dis-Chem Pharmacies and online.

mg per serving) supports brain function and enhanced physical capacity. Biogen Supreme B-Complex offers activated absorption to improve bioavailability and utilisation in the body.

ANTIOXIDANT SUPPORT

Biogen Appetite Suppress

Biogen Appetite Suppress helps to suppress your appetite temporarily, increasing the feeling of fullness with a combination of ingredients, including white kidney bean extract (400 mg). This product may also assist with weight management by stimulating your metabolism with green coffee bean extract, rhodiola rosea and garcinia cambogia. Added BioPerine helps to improve digestion and support glucose metabolism.

Biogen Water Deplete

New Biogen Water Deplete is indicated for use as a mild diuretic that may assist in the temporary relief of mild fluid retention while supporting healthy kidney function. The combination of ingredients, which include bearberry leaf powder, dandelion root, potassium, magnesium and vitamin B6, may also assist with abdominal bloating associated with mild fluid retention, and help maintain adequate electrolyte balance.

Biogen Green Tea Extract is a source of antioxidants that help protect cells against the oxidative damage caused by free radicals. Formulated with % polyphenol green tea extract, delivering 500 mg per serving, this product may offer support for cellular health. Also contains 25 mg caffeine per capsule. D 34.8 Polyphenols. Health Supplement. This unregistered medicine has not been evaluated by SAHPRA for its quality, safety or intended use.

Primal range keeps growing in 2024

There are even more ways to follow your instinct and #GoPrimal in 2024 to push harder and go further. New additions to the growing Primal Sports Nutrition range include Primal Apple Cider Vinegar, Primal Egg Protein and Primal Cream of Rice. Look out for product launches at your local DisChem with updates in the next edition of Dis-Chem Living Fit.

Primal Hyper Shred

New Primal Hyper Shred is a thermogenic fat burner formulated to deliver 630 mg Sinetrol, 400 mg Green Tea extract and 200 mg caffeine in every dose to support your weight management program in conjunction with a balanced diet and exercise plan. Ideally used continuously for 4 weeks followed by a 2-week break.

Primal Hyper Test

Let new Primal Hyper Test help you push harder and go further in your training with its combination of herbal substances, including 2,400 mg Tribulus terrestris, 600 mg panax ginseng and 300 mg tongkat ali. This combination of ingredients may assist with physical performance and increase energy levels when used in conjunction with an exercise program and appropriate diet.

Break plateaus with energy from USN Qhush Platinum Black

USN Qhush Platinum Black is the next generation pre-workout for those who constantly strive to break plateaus. The new formulation features key ingredients such as arginine alpha-ketoglutarate (AAKG) to increase nitric oxide production and promote vasodilation during training. It delivers 125 mg caffeine per single scoop to provide an extra kick, while the addition of AstraGin™ increases absorption. L-tyrosine and L-theanine help to improve focus and prevent energy crashes.

USN adds Grape Fizzy Pop flavour to All9 Amino range

The same tried and tested USN All9 Amino formulation is now available in an exciting Grape Fizzy Pop flavour. USN All9™ Amino is a full-spectrum amino acid drink with all nine essential amino acids that boosts strength, endurance and recovery. Mix up a serving to crush those sugar cravings and enjoy the refreshing sweet candy flavour without the sugar or calories.

NPL Diet Pro new look

NPL Diet Pro, now with added collagen, is a high-protein all-in-one meal replacement shake formulated to assist your weight loss efforts. can use Diet Pro anytime throughout the day as a meal replacement or a convenient snack. The formulation contains 25 g of high-quality protein per serving, with 500 mg collagen to support healthy skin, hair and nails. Added Green Tea extract, Garcinia Cambogia and L-carnitine support fat metabolism, with Tolerase™ and digestive enzymes for easy digestion. Available in 908 g and 1.8 kg tubs in delicious Vanilla Doughnut, Café Mocha, Raspberry Greek Yoghurt and Chocnut Sundae flavours.

Hydrade Fuel Bars

FOODS

Hydrade Fuel bars are a convenient and delicious way to fuel your active lifestyle with 22 g of carbohydrates and B-vitamins for natural energy. Made with rolled oats, with added essential electrolytes from coconut water powder, and zero trans fats, these bars are your perfect on-the-go snack for athletes, active individuals or anyone looking for a nutritious pick-me-up snack. Available in delicious Cocoa Chocolate, Berry Yogurt and Cinnamon Nut flavours.

ultra-concentrated preworkout liquid, is now available in a convenient sachet at your local Dis-Chem or online – no water or mixing required! With rapid delivery and better absorption of the active ingredients from the premixed liquid, each serving boosts nitric oxide production to dilate blood vessels, increasing blood flow to working muscles during intense exercise for greater pumps and exercise performance. Added L-tyrosine helps to improve focus and mood.

NamedSport Race Fuel

NamedSport Race Fuel is a proendurance energy blend, crafted from a Triple Carbohydrate Source that combines Cyclodextrins Cluster Dextrin™, Maltodextrin D.E. 19, and Fructose in a 1:0.8 ratio that research affirms is optimal for endurance sports. This formulation aims to enhance the body’s absorption and oxidation of carbohydrates, minimise the potential for gastrointestinal disorders and ensure an optimal and sustained energy source for endurance and high-intensity sports activities.

The incorporation of this carbohydrate blend into an isotonic formula addresses the ratelimiting factor of nutrient transport across the intestinal wall during carbohydrate oxidation while exercising.

Keto Life™ Keto BHB Gummies + Apple Cider Vinegar now in delicious Apple flavour

Formulated with a combination of exogenous ketones and apple cider vinegar, Keto Life™ Keto BHB Gummies + Apple Cider Vinegar helps induce ketosis to help your body burn fat for energy, offering a delicious way to kickstart your weight loss journey!

NamedSport Hydrafit Zero Tabs

These convenient effervescent tablets are designed to dissolve effortlessly in a water bottle, forming a sugar-free isotonic solution. Infused with vitamins and electrolytes, these tablets are ideal for scenarios involving significant water and salt depletion, delivering rapid and invigorating hydration.

Flavour shake-up for Tony Ferguson GO Shakes

Ketosis is the condition where most of the body’s energy needs are met by ketones. In this process, BHB helps your body switch from using glucose for energy by helping the liver produce more ketones, which essentially provide an energy source for the body and brain by breaking down fat more efficiently to use as energy.

You can now find your favourite deliciously thick and creamy Tony Ferguson GO Shake in a new flavour and range of sizes to suit different needs and circumstances.

new Salted Caramel flavour option of this affordable highprotein meal replacement solution is available in 1 kg and 500 g tubs and a convenient 35 g singleserving size, with a larger 1 kg tub of the popular Chocolate flavour added as an upsize option to the 500 g tub. Packed with flavour, this shake fits easily into your everyday routine as a meal replacement, protein supplement or as part of your Tony Ferguson eating plan. Each serving contains 535 kJ and 17.4 g of protein.

Available at Dis-Chem, www.dischem.co.za or www.tonyferguson.co.za.

Lifestyle Food Gold Roast coffee

Discover the exceptional richness of Lifestyle Food Gold Roast, a premium 100% freezedried coffee meticulously crafted for a coffee experience that surpasses expectations.

Available in both premium blend and espresso.

Lifestyle Food Shirataki Noodles

Lifestyle Food Plant

Based Shirataki Noodles offer a wholesome twist to your favourite pasta dishes.

Made from the Konjac plant, these low-calorie, gluten-free noodles are a culinary delight. Enjoy their satisfying texture and versatility in various recipes while keeping your dietary goals on track. A smart choice for healthier and more mindful eating.

Lifestyle Food Sweetened Coconut Milk

Discover the newest addition to the Lifestyle Food range - Sweetened Coconut Milk.

It is a versatile addition to your kitchen, ideal for use as a thickener. Its velvety coconut essence blends seamlessly with a subtle sweetness, enhancing both sweet and savoury dishes effortlessly.

Lifestyle Food Rusks

Lifestyle Food Rusks are a timeless treat to accompany your favourite teas, available in Double Bran, Muesli, Buttermilk, and Pecan Nut variants.

Truly Good Food range now at Dis-Chem

Make healthy living easy with healthy alternatives packed with nutrients, without unwanted additives. The Truly Good Food range includes products that are healthier options to everyday comfort foods with low-carb, lowcalorie, gluten-free and diabetic-friendly options that don't compromise on quality or taste. Shop the range at Dis-Chem.

Almond magic

In the largest study of its kind, researchers found that including almonds in an energy-restricted diet helped people lose weight and improved their cardiometabolic health.

*The study was published in the journal Obesity.

Did you know

Exercise boosts brain performance

A new study found that elite athletes who ate kiwi fruit before bed slept better – they fell asleep 35% faster, increased sleep time 8% and improved sleep efficiency by 42% – compared to those who did not.

*Study published in the scientific journal Nutrients.

KIWI Goodnight LIFE Med muscle up

A new study from the Prevención con Dieta MediterráneaPlus found that combining the Mediterranean diet with physical activity can counter age-related body changes such as fat gain and muscle loss.

*Study published in JAMA Network Open.

6h59m

Samsung has conducted one of the largest sleep health studies ever undertaken by analysing 716 million nights of sleep behaviours from Samsung Health users worldwide. The results show:

• Average sleep duration has fallen from 7h3m to 6h59m globally.

• Sleep duration and efficiency (awake time during sleep) decreased across all sexes, age groups and regions studied.

• Sleep debt is highest among younger people – those in their 20s had nearly double the sleep debt of those in their 70s: 49m vs 29m, respectively.

“A HEALTHY AND HAPPY BODY IS WORTH THE EFFORT.”

STYLE

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ASK THE PROS Calories vs kilojoules...30

RECIPES Summer recipes...32

FEATURE Lifestyle and diet hacks...38

WORKOUT Desk exercises...42

ASK THE PROS

Energy metrics

What’s the difference between a calorie and a kilojoule?

WHEN IT COMES TO DIETING, KNOWING AND TRACKING HOW MUCH ENERGY EACH MEAL, SERVING OR INGREDIENT CONTAINS IS VITAL TO HELP YOU CREATE A DAILY CALORIE DEFICIT TO LOSE WEIGHT AND SHED FAT.

Knowing your daily energy intake makes it easy to compare your daily energy intake against your daily energy expenditure from your resting (basal) metabolic rate (BMR), daily activities and exercise to create the appropriate energy deficit.

In this regard, a calorie or kilojoule are interchangeable measures used to denote the amount of energy found in the food and drink.

However, these two units represent different measures of energy. Understanding the distinction between calories and kilojoules is essential for making informed dietary choices and maintaining a healthy lifestyle.

Calorie, derived from the Latin calor, meaning HEAT

CALORIES

The calorie is a unit of energy widely used in the field of nutrition. The term “calorie” is derived from the Latin word “calor”, meaning heat.

In nutrition, a calorie is defined as the amount of heat required to raise the temperature of one kilogram of water by 1°C.

The calorie is further divided into two main categories:

Small calorie (cal): This is the traditional calorie and is defined as the amount of energy required to raise the temperature of 1g of water by 1°C. It is a relatively small unit and is less common in nutritional contexts.

Large calorie (kcal): Also known as a kilocalorie, this is the more commonly used unit in nutrition. One kilocalorie is equivalent to 1,000 small calories. When you see “calories” listed on food labels or in dietary recommendations, it usually refers to kilocalories.

Ilse via social media

IT’S CRUCIAL to understand that these represent distinct units with different origins and applications.

CALORIE: Defined as the amount of energy required to raise the temperature of 1g of water by 1°C.

KILOJOULES

While calorie is the most common energy measure, the kilojoule (kJ) is another commonly used unit of energy as it is part of the International System of Units (SI).

As such, countries that use the metric system typically display energy content in kilojoules on food labels.

One kilocalorie is approximately equal to 4.184 kilojoules, and a 100-calorie serving size is equivalent to 418.4 kilojoules

TRACK YOUR ENERGY INTAKE

While calories and kilojoules both measure energy, it’s crucial to understand that they represent distinct units with different origins and applications. Whether you’re counting calories or kilojoules, the key is making informed choices that align with your diet and weight loss goals.

SUMMER SENSATIONS

OOLONG ICE COCKTAIL

A harmonious blend of chilled Oolong tea, citrusy notes and a hint of sweetness, delivering the perfect sip of cool sophistication.

Serves: 1

Ingredients

ž 2-3 Lifestyle Food Oolong tea bags

ž 2 cups hot water to cover

ž ⅓ cup sugar or sweetener of choice

ž 1-2 tbsp lemon juice

ž 25-50ml spiced rum

ž Whipped coconut milk or Orley Whip

Dessert Topping to serve

ž Sprigs of rosemary or thyme

How to make it

Brew some Lifestyle Food Oolong tea, chill for serving. Pour the cooled tea over ice and stir in the remaining ingredients, adding an appropriate amount of rum as preferred. Add the orange slices or other fruit, add the lemon juice to taste, whisk up the cream and pour over and garnish with a sprig of rosemary or thyme, and enjoy!

Capture the essence of summer with these easy to make delights for any summer social occasion!

NOTHING BEATS A ZESTY SUMMER BRAAI

CORN ON THE COB

Serves: 2

Ingredients

ž 4 corn on the cob, leaves pulled back

ž Lifestyle Food sauces: Prego and/or Lemon & Herb

ž Crushed tortilla chips

ž Fresh herbs to serve

ž Lime slices to serve

ž Vegan butter / margarine to serve

How to make it

Boil the corn on the cob with some salt until tender. Brush the corn on the cob with some butter and the Lifestyle Food Prego and Lemon & Herb sauce. Air fry, braai and/or place in the oven to crisp up for 15-20 minutes. Serve the corn with crushed tortilla chips, fresh herbs, more butter and lime slices on the side.

delicious

SESAME OIL KIMBAP

Kimbap is a seaweed wrapped dish that is a popular on-the-go meal in Korea. Fill your kimbap with wholesome natural ingredients for a healthful and tasty dish that fits into your lifestyle.

Serves: 1

Ingredients

ž Lifestyle Food Sesame Oil

ž Seaweed paper

ž Quinoa

ž Carrot slices

ž Cucumber slices

ž Chickpea egg scramble

ž Sliced avocado

ž Sprouts

ž Pickled radishes or red onion

ž Sesame seeds

How to make it

Cook the quinoa according to the packet instructions. Make the chickpea scramble by mixing ½ cup chickpea flour with equal parts water or milk. Pour into a pan with some herbs and spices and cook until it resembles egg scramble.

Add 1-2 tbsp sesame oil, 1 tbsp rice vinegar and some salt. Add 2-3 tbsp of the quinoa to the edge of the seaweed paper, along with the sliced carrot, cucumber, vegan egg scramble, avocado, pickled radish, and the sprouts. Roll up tightly, wetting the edge of the seaweed so it will stick. Brush with more sesame oil and sesame seeds, slice and enjoy!

NO-BAKE, CHOCOLATE CRUNCHIE SQUARES

NO-BAKE PROTEIN CRUNCHIES

Everyone's favourite no-bake, chocolate crunchie squares take just 10 minutes to make and taste amazing!

Serves: 3

Ingredients

ž 3 cups Lifestyle Food Rolled Oats

ž 4 scoops plant protein powder

ž 1 cup almond butter (any nut butter will do)

ž 1 cup brown rice syrup

ž 1 tbsp liquid (rice/oat/almond milk, in case your mixture feels too crumbly)

ž Lifestyle Food Milk Chocolate (optional)

How to make it

Line a baking tray with baking paper. In a bowl, add your oats and plant protein together. Over low heat on stove top, combine the brown rice syrup and nut butter, mix until smooth. Combine the wet and dry ingredients. If needed, add some additional liquid if the mixture is too dry. Pour protein batter into pan, pressing it into place. Refrigerate for 30 minutes or until firm. Cut into bite-size squares. Melt chocolate and spread over top for decoration.

HACKS FOR A HEALTHIER Lifestyle 5

HACKING YOUR BIOLOGY, OR BIOHACKING, HAS BECOME A POPULAR SELF-IMPROVEMENT TREND IN RECENT YEARS. WHILE SOME HACKS BORDER ON THE BIZARRE AND OFTEN RIDICULOUS, OTHERS ARE GROUNDED IN SCIENCE AND OFFER LEGITIMATE BENEFITS WHEN APPLIED IN A HOLISTIC APPROACH TO A HEALTHY LIFESTYLE.

While these tips are not quick fixes, these 5 hacks could possibly boost your results or help you derive more benefits from your diet and exercise regimen.

1

INCLUDE PROTEIN IN EVERY MEAL

When it comes to healthful eating or dieting, most people fixate on the carbohydrates or fats in their diet.

While many people understand how important protein is to the musclebuilding and repair processes, there are other potential benefits from this important macronutrient.

For starters, protein is more satiating than carbohydrates. That means you can eat less and still feel full and satisfied1. Importantly, adding protein to carbohydrate reduces the glycaemic response by delaying gastric emptying and stimulating insulin secretion2.

These effects have numerous possible implications for our health and nutrition, such as supporting the role of high protein diets to help manage diabetes2 by lowering the glycaemic load of meals.

Increasing your muscle mass, which requires adequate protein, can also help you lose or maintain your weight by increasing your resting metabolic rate.

GO COLD TURKEY ON SUGAR

2 3

Added and processed sugar is highly addictive and can damage our health and body in numerous ways when consumed in excess.

For instance, an excessive sugar intake is linked to conditions such as obesity, chronic systemic inflammation, hormonal imbalances, metabolic syndrome, various cancers, numerous cognitive diseases, including Alzheimer’s disease, high cholesterol and fatty liver disease3

MOVE MORE AND MORE OFTEN

Thankfully, it seems you can start to reverse the negative effects of sugar consumption relatively quickly. For instance, a study4 found that a 12week intervention focused on decreasing added sugar intake had “the potential to reduce type 2 diabetes risk in overweight youth”.

Other short-term benefits reported by people who quit sugar include better sleep and more stable energy levels throughout the day, enhanced cognitive function and reduced brain fog, and better skin health.

To cut sugar from your diet, stop adding sugar to your food and beverages or during the cooking process, and cut out all sugarsweetened drinks. Read food labels to determine how much sugar is in the packaged and manufactured foods you buy, then buy options with lower sugar contents or sugar-free options.

The key to staying healthy is to rethink the idea of exercise. In addition to a designated workout slot, aim to get active as often as you can, including during downtime. For example, consider turning off the TV and going for a walk around the block to relax.

Making movement part of your daily routine is an easy yet effective way to boost your fitness, metabolism and overall health.

According to Dr James Levine, everyday activities that are unrelated to exercise can burn an extra 2,000 calories a day when comparing people of similar sizes5. Dr Levine defined this phenomenon as non-exercise activity

thermogenesis (NEAT) and continues to study it. Also known as non-exercise physical activity (NEPA), NEAT is a measure of the calories (energy) you burn simply living your life. While these are usually classified as incidental activities that happen as part of the normal course of daily life, introducing more of them into your day as intentional activities can help to boost your metabolism.

Research suggests that burning more calories throughout the day and eating more food but remaining in a slight calorie deficit is a more effective way to lose weight.

4

MULTIPLE MINI WORKOUTS

If your office job and daily schedule are too busy to keep moving around to boost your NEAT, try micro workouts. These short bouts of easy activity or

Options range from a few reps between meetings or powerwalking up the stairs at the office to two-, threeor 10-minute interval sessions incorporating 2-3 compound exercises before and after work and during lunch.

A growing body of research suggests that micro workouts can certainly deliver benefits. For example, a study7 published in 2022 determined that performing short ‘exercise snacks’ every day, rather than longer exercise sessions, was enough to improve metabolic health.

Another study8 determined that 20-second bursts of intense stair climbing offered “a practical, time-efficient strategy” to boost fitness levels and improve cardiorespiratory function (in previously untrained women).

The key is to vary the intensity and the total volume and frequency of these exercise snacks throughout the day.

5

TRICK YOUR HUNGER

For many people, sticking to a diet is the hardest part of a body or lifestyle transformation, particularly due to the hunger that accompanies a reduced calorie intake.

You can make this a less daunting task with simple diet hacks that help you suppress your appetite. Adding a supplement like an appetite suppressant can help to temporarily dull your hunger and increase the feeling of fullness.

You can also try one of the oldest hacks in the book – drinking a glass of water before a meal.

A study10 showed that drinking 568ml of water before a meal decreased calorie intake and hunger while increasing fullness and satisfaction.

LF RECOMMENDS

Biogen

NPL

WHO SAYS YOU CAN’T WORK A DESK JOB AND NOT GET ACTIVE?

By Dr Bianca Marais (BTech)(MHSc), Sports and Family Chiropractor

OFFICE WORKOUTS

TARGET THAT TECH NECK

With warranted concern mounting that sitting is the new smoking due to the impact inactivity has on our health and fitness, it’s crucial to find opportunities to move more every day.

Thankfully, we’ve got your back, literally! It’s time to add desk exercises to your daily work routine...

TECH NECK

We live in a world where technology dominates just about everything we do, which means more time spent sitting in front of screens at home and at work.

The issue is that using technology like laptops, computers, tablets and smartphones encourages physical inactivity and poor posture, leading to conditions like tech neck (aka text neck).

WORK-RELATED ISSUES

This is why work-related musculoskeletal disorders (WRMSDs) and associated pain is the highest it has ever been, with lower back pain, neck pain and shoulder pain the most prevalent1

THE EXERCISES

NECK STRETCHES

Three of the biggest contributing factors to WRMSDs are:

1. Sitting for prolonged periods of time without regular breaks;

2. Staring at a computer screen for too long; and

3. Sitting for prolonged periods with improper posture.

Place your right hand on the left side of your head. Gently pull your head across, dropping your right ear towards your right shoulder until you feel a slight stretch on the left side of your neck.

Roll your chin down towards your chest.

Sitting for prolonged periods can negatively impact our spine and body due to our inability to sustain correct

posture over long periods, especially if our workstation does not promote good posture.

This leads to slouching with rounded shoulders

as we stare down at our computer screens, which causes the muscles at the back of our neck to lengthen and the muscles in the front to shorten.

Once centred, place both your hands on the back of your head and gently pull your head towards your breastbone until you feel a stretch at the back of your neck.

Roll your chin up towards your chest on the other side.

Place your left hand on the right side of your head. Gently repeat on the other side.

2

1

3

4

SIT UP STRAIGHT

The result is often neck pain and associated headaches.

Constant slouching also causes chest muscles to shorten, contributing to rounded shoulders that are stuck in a forward position, and a closed chest.

Remaining in this position overstretches and weakens the muscles between our shoulder blades (known as rhomboid muscles), which are the primary muscles responsible for maintaining an upright posture. The muscles that run along the sides of our spine (known as erector spinae muscles) are also affected in this way.

UNHAPPY HIPS

Prolonged sitting will also cause weak and tight glute muscles, which can contribute to pain and/or discomfort over our gluteal area. For some, this may cause referral pain down the leg, commonly known as sciatica.

Other common WRMSDs that can occur from prolonged sitting include disc bulges or herniations, headaches, carpal tunnel syndrome and elbow tendonitis.

Clearly, prolonged sitting can have a significant negative impact on our bodies, causing various muscle imbalances throughout the body that can lead to tightness in certain muscles and weakness in others.

If left untreated, these imbalances will eventually trigger knock-on effects, causing limitations and movement restrictions throughout the joints in our neck, back and hips.

THE EXERCISES

SEATED SPINAL TWIST

Sit up straight in your chair. Place your right hand on the outside of your left thigh and twist your torso and head to the same side.

Rotate to the other side. Place your left hand on the outside of your right thigh and twist your torso and head to the same side.

YOU CAN FIX IT ...

Take a break

Taking regular breaks from our workstations will help mitigate the consequences of prolonged sitting.

Implementing the Pomodoro technique offers an effective tool to regulate your workday. The technique was developed to encourage a beneficial work-to-break ratio, recommending a 5-minute break after every 25 minutes of work. After four Pomodoros (two hours), take a longer 15 to 30-minute break.

1

2

FORWARD FOLD

“

Movement is medicine and prevention is better than cure.

Extend your right leg out in front of you and your left arm overhead.

2

“

Exhale as you hinge at your hips.

Reach your left hand towards your right foot or shin. Hold the stretch for 15-20 seconds.

3

Repeat the sequence with the opposite leg and arm.

SEATED GLUTE STRETCH

Sit up straight in your chair. Cross your right leg over your left knee. Gently lean forward until you feel a stretch in the glute on your right (bent leg) side. Keep your head and neck aligned and your chin down. Hold the stretch for 30-60 seconds.

Cross your left leg over your right knee and repeat the sequence.

1

SEATED SQUATS

Get ergo

Other tools that can help improve our posture at our desk include ergonomicallydesigned chairs, back support cushions, heightadjustable computer stands and desks, laptop stands, wrist-supported keyboards and mouse pads, and so much more. These devices help mitigate the side effects of prolonged sitting.

Desk-bound exercise

Another easy, accessible and effective tool at your disposal to help decrease WRMSDs entails performing simple yet effective stretches and exercises at your workstation to encourage body movement. This approach is quick and convenient, allowing you to move your body without leaving the office to go to the gym.

1

Sit up straight in your chair. Raise your arms overhead. Stand up from the seated position, extending your hips to a 45° angle. Fully extend your hips to stand upright, keeping your arms overhead.

put your SPINE back on track

2

Sit back down by pushing your hips back. Keep your back straight. Perform up to 5 squats.

BECAUSE THE ONE SUPPORTING YOU NEEDS SUPPORT TOO

IN CLOSING...

Performing these movements periodically throughout the day during work breaks can deliver potential benefits that include reduced muscle pain and tension, enhanced blood circulation, decreased stress levels, increased energy levels and improved posture. Regular movement may also help prevent muscular imbalances. These stretches and ergonomic tools help optimise interactions between the employee and their work environment, which enhances efficiency and productivity in any task they perform by reducing, limiting or preventing pain or discomfort, and reducing injury risk to promote overall employee health and wellbeing. Always remember, movement is medicine and prevention is better than cure.

Food with energy but little to no other nutrition in the way of vitamins, minerals, protein, fibre or essential fatty acids

CHEAT MEALS

Is a cheat meal a diet no-no or a helpful technique to aid weight loss?

Dieting can raise ghrelin levels while lowering leptin. The net effect is ravenous hunger that is hard to resist.

When it comes to eating for weight loss, sustainability is the key to success. That’s why it’s often better to follow a balanced eating plan and exercise routine, as opposed to a restrictive plan that includes a list of forbidden foods.

Dieting impacts both your body and mind in various ways. From a hormonal perspective, following a low-calorie diet for long periods can lower leptin levels This hormone regulates energy intake and expenditure by signalling our brains that we have sufficient energy to meet our metabolic demands and sustain our bodily functions Leptin works to decrease feelings of hunger when we constantly eat sufficient calories to maintain or increase our energy stores –that’s why it’s often called the satiety

hormone.

Prolonged calorie restriction also impacts ghrelin, a hunger-stimulating hormone that typically decreases once we’ve eaten to turn off the hunger impulse. But dieting can raise ghrelin levels while lowering leptin. The net effect is ravenous hunger that is hard to resist.

STRATEGIC CHEATING

Including a regular ‘strategic’ cheat meal could lessen or reverse this effect with a periodic increase in calories. Commonly referred to as refeeds, these cheat meals may help to raise leptin and lower ghrelin levels in the short term to reduce those powerful hunger pangs and shift your metabolism back into fat-loss mode.

PHYSIOLOGICAL BENEFITS ASSOCIATED WITH REGULAR, WELLPLANNED CHEAT MEALS:

Improved metabolism, which can enhance fat loss.

Replenish depleted glycogen stores to reduce feelings of perceived and actual fatigue so that you can train harder or more intensely.

SATISFYING CHEAT MEALS ALSO OFFER VARIOUS POTENTIAL PSYCHOLOGICAL BENEFITS:

Reducing the stress and boredom experienced within the confinement of a strict diet by offering alternatives.

Serves as an incentive to get through tough times or when cravings kick in. Knowing that you have a guilt-free cheat meal waiting for you can work wonders for your motivation.

It is the respite your willpower needs before getting back to the diet grind.

AVOID THE SNOWBALL EFFECT

When selecting your weekly cheat meal, it is preferable to spike leptin levels without eating hollow calories. The wrong option can easily undo all your hard work and commitment during the week. And uncontrolled cheating over an entire day or weekend, or daily treats, will ultimately derail your diet and exercise efforts.

For example, a study conducted by the National Weight Control Registry confirmed that individuals who follow a diet consistently throughout the week were more successful at maintaining weight loss than those who took the weekend off.

HOW TO CHEAT

Junk food is often the go-to cheat meal, but indulging your craving doesn’t have to completely derail your dieting efforts. By following these simple tips you can select the best options when eating ‘bad’ foods:

2 3

It’s not a cheat day – it’s a cheat meal! Restrict it to one per week.

Have whatever you want, but control your portions

Schedule cheat meals around the days when you train large muscle groups like legs and back, or have more intense or longer sessions.

The reality is that feeling deprived has sabotaged many diet plans. Let’s face it, who can survive on salads, broccoli and leg days at the gym without cravings? Cheat meals let you satisfy those cravings and boost energy levels, which may make a strict diet more manageable. LF

Challenger

Photography Sean MacTavish

4 CONVENTIONAL RULES

JESSE WANTS YOU TO

#1

Who made the rule of working 9-5?

W#2

Who made the rule that you can’t build muscle and do endurance sports?

hether redefining conventional ideas about the traditional workplace paradigm and career paths or rewriting the rule book on how to train for the best body and superior health, Jesse keeps tearing down perceived boundaries and limitations and reshapes perceptions through his words and actions.

From a business perspective, Jesse is a successful entrepreneur in the marketing and communications industry, running a marketing company and a podcast rental studio business.

He is also the charismatic founder and host of the Jesster Radio Show, a podcast that aims to inspire, educate and inform listeners through stories and first-hand experiences from some of South Africa’s most influential guests. Since launching, this well-known lifestyle, sport and fitness podcast has rapidly become a popular download for many South Africans and, in 2023, attracted Dis-Chem Living Fit as a presenting sponsor.

Stage success

RECONSIDER:

#3

Who decided we should work Monday to Friday and covet weekends?

In his personal life, Jesse lives an extremely active lifestyle, feeding his passion for sport, fitness and broader wellness with a thirst for adventure and a seemingly insatiable desire to push his physical and mental limits.

As a teenager, Jesse competed as a bodybuilder, tasting success early in his career with wins in multiple federations at both provincial and national levels, across multiple categories. He reached the pinnacle of the sport at the age of just 19 when he earned a WBFF Pro Card in 2014.

“I decided to train and compete as a physique athlete because I wanted to see how far the human body can go and wanted to test myself and see how far I could push myself,” explains Jesse.

This time in his life also served as a testbed for Jesse, allowing him to try different approaches to find what worked best for him.

#4

Who made the rule that a safer career is the better option?

3 supplements

Jesse includes in his show prep plan:

Essential Amino Acids while training.

ZMA in the evenings.

Omega 3 for joint health.

Jesse now eats around 2,500 calories a day, focusing on quality foods and is willing to spend extra money on quality meats.

“My diet now consists of a large amount of ostrich, venison and beef, along with white rice, couscous and potato. I rely on avocado as my main fat source, sometimes eating two whole avos a day.”

Jesse follows this approach to eating throughout the year but takes Saturdays to enjoy some variety and a treat.

The hybrid athlete

Jesse has relied on a tried-andtrusted push-pull-legs split routine to build his muscular physique and still trains in the gym 4-5 times a week.

However, after achieving so much in such a short time frame as a physique athlete, Jesse looked for new mountains to climb, literally and figuratively.

mindset

CHALLENGE

“I also got bored of competing, and wasn’t willing to go to the extreme measures some athletes follow to sustain muscle growth,” says Jesse.

His training has drastically changed as he incorporates ultra marathons and stage race cycle events in his competition calendar.

Preparing for these events takes Jesse out on the trails and roads around Johannesburg, running 50km a week on average and cycling up to 100km on weekends.

Ultra-marathon muscle

After transitioning to ultraendurance training and racing, Jesse maintains his contrarian approach by continuing to train in the gym to build and maintain his physique, despite the trade-off athletes experience when carrying the extra muscle mass, especially when ascending steep mountain paths.

“When I am out on a ride or long run, I sip on a fast-acting carb drink and use amino acids to limit muscle loss. I also eat a banana and date bar every 45 minutes.”

But it’s more than just the physical challenge that draws Jesse to ultra-endurance events like the RMB UTCT 55km, which he completed in November 2023.

“I came first in the male division for a 65km run and completed 15 races in 2023. These experiences and the preparation required have taught me the value of discipline and sacrifice.”

PROFILE

Lives: Jo’burg

Qualifications: Bachelor’s degree

Occupation: Self-employed.

Jesster Holdings (Pty) Ltd

Age: 27

Height: 180cm

Weight: 85kg

Sponsors: Dis-Chem Living Fit. Burnt Studios

www.jessterstudios.co.za

IG: @jesse_seb

Facebook: jessterfit

“I used to think red meat was bad, so I would diet on hake and egg whites and cut out carbs. Now, I would include red meat in my entire prep and would never cut out carbs.”

COMPETITIVE BODYBUILDING ACHIEVEMENTS:

1st Nabba Provincial Championships 2013

1st Nabba National Championships 2013

WBFF Pro Card 2014

1st NPC Provisional Championships - Men’s Physique and Classic Physique

Through the process, Jesse says he learnt that temperance from what is easy was actually a form of self-love.

“Saying no to bad food and inactivity, although sometimes difficult, was a gift I was giving my future self.”

With his new outlook, Jesse equates success in life with the ability to wake up every day feeling excited and positive.

QUICK FACTS:

Favourite music to train to? Rock or hip hop

Favourite exercise? Pull-ups or dips

Favourite cheat meal? Pizza

What do you do to relax? Watch series, read or play with my dogs

What’s in your gym bag? Headphones and a water bottle

“Ultimately, I want to be someone who, despite the worldly possessions they own, continues working on bettering themselves for the greater good of their families, friends and community.”

“My diet now consists of a large amount of ostrich, venison and beef, along with white rice, couscous and potato. I rely on avocado as my main fat source, sometimes eating two whole avos a day.”

In this regard, Jesse says that he will continue to invest his time, energy and resources in working on his passions, which include his business, running, riding and travel.

“My next big goals include completing the Run the Berg 65km and RMB UTCT 100km trail races in 2024.”

TRANSFORMATION WINNERS CROWNED

NPL BODY REV CHALLENGE CROWNS NEW WINNERS

JUSTIN BURDETT MICHA LE GRANGE

TWO COMMITTED INDIVIDUALS ARE REVELLING IN THEIR LEANER, MORE MUSCULAR BODIES AND THEIR SHARE OF R200,000 IN PRIZES AS THE LATEST NPL BODY REVOLUTION CHALLENGE WINNERS.

Following 12 weeks of dedicated dieting and regular training, Justin Burdett and Micha Le Grange earned the respective titles as male and female division winners in the September 2023 challenge thanks to their inspirational transformations.

JUSTIN REGAINS HIS PHYSIQUE

Justin chose to enter the challenge when performing small tasks like going to the shops and cooking left him feeling tired.

BEFORE

HE LOST 18 KG!

“My clothing didn’t fit well and I had lost fitness.” Justin explains that the poor lifestyle habits he picked up during the COVID lockdown contributed to his poor fitness levels and weight gain.

“With gyms closed, I stopped training and started snacking on chips and chocolates every evening. I thought I would easily lose the weight when gyms reopened, but my bad eating habits meant I gained a lot of weight and was suffering from IBS when I started training again.”

As someone who was well built in his early twenties, Justin was unhappy with how he looked.

“When I looked at old pictures that showed my defined abs, I felt I was still there mentally but was far from that condition physically. I felt unattractive and my confidence was low.”

TIME TO CHANGE

AFTER

Justin also lacked motivation in many aspects of his life. He finally decided it was time to make a change when reversing out of his driveway one morning left him out of breath.

and supplementation to achieve the physique I wanted, and the 12-week challenge would keep me accountable.”

“I told myself that this isn’t who I am.” Justin knew he could also manage his IBS with healthier lifestyle choices and was determined to become even fitter than he was at his peak a few years ago.

Justin decided the NPL Body Revolution Challenge was the ideal way to achieve his goals.

COMPOUNDING HIS RESULTS

His training plan included training sessions six days a week, with 30-minute cardio sessions on the elliptical after every weights session. In the last month, he added a 30-minute abs session in the afternoons.

“I knew that I would have to redevelop the discipline I once had with my training, diet

“I incorporated compound movements in my training, going as heavy and intense as possible, with isolation movements for each muscle ”

A NUMBERS GAME

Justin meticulously managed his weekly calorie intake to sustain a deficit, gradually decreasing his calories from 2,800 to 1,800 calories a day throughout the 12- week process.

“Nobody else can do it for you.”

“I ate four meals a day, getting around 250-300 grams of protein a day, with higher intakes as my total calorie and carb intakes dropped.”

Staple foods in his diet included chicken breast fillets, rice, maize meal, broccoli, shirataki noodles, low-calorie sauces and NPL Vegan protein shakes.

“I used NPL Vegan Protein to avoid digestive problems from whey and it didn’t trigger my IBS.”

EXPERT GUIDANCE

Justin sought professional advice from two coaches from Edge Fitness in Gqeberha to formulate his precision approach to diet and training.

“Jacques Van Aarde and Mikey Randall helped keep me accountable with my training and diet, and offered tips regarding the mental aspect of the transformation process.”

BEFORE

His dad also gave him advice that sustained Justin through tough times during the challenge.

“He told me that we are all winners in this beautiful game of life if we apply ourselves fully in all that we do.”

Justin lost five kilos in the first month and improved his physique. While his progress slowed after that, which knocked his confidence, Justin picked himself up and remembered why he was doing the challenge to get back on track.

EMOTIONAL UPS AND DOWNS

Justin describes the

QUICK STATS

AGE 28

LIVES Gqeberha

WEIGHT BEFORE 118.5 KG

WEIGHT AFTER 100.5 KG

BODY FAT BEFORE 30%

BODY FAT AFTER 10%

transformation process as an emotional see-saw, but the most rewarding yet challenging task he has ever done.

“Periods of complete euphoria following weekly weigh-ins that revealed great results were followed by slumps in motivation when the scale showed no change.”

But by sticking to the process and achieving the results he wanted, Justin says he regained his confidence and is motivated to achieve new goals in other areas of his life.

Offering advice to other hopefuls who want to transform their lives, Justin says you must realise that you are the only person who can change your life. “Nobody else can do it for you.”

FAVOURITE HEALTHY DISH: Steak and sweet potatoes

FAVOURITE TRAINING ROUTINE: The bro-split with powerlifting-type compound movements

TOP DIET TIP: Tracking your calories is a gamechanger. Make healthier cheat meals from home rather than getting a takeaway meal.

Registrations for the next NPL Body Revolution Challenge open from 1-28 January 2024. The 12-week challenge starts on 29 January. Visit www.npl.za.com/pages/body-revolution for more info.

MICHA

AGE 30

LIVES PRETORIA

WEIGHT BEFORE 83 KG

WEIGHT AFTER 69 KG

BODY FAT BEFORE 31%

BODY FAT AFTER 23%

Micha Le Grange chose to enter the NPL Body Revolution Challenge after unhealthy eating habits and not working out enough resulted in unwanted weight gain.

“I didn’t feel good about myself. I was tired all the time and did not recognise myself in pictures anymore. It was hard to come to terms with my weight because I never thought of myself as overweight.”

BEFORE SHE LOST 14 KG!

When it all became too much to handle, Micha decided to make a change to her circumstances.

SUPPORT IN NUMBERS

“I decided that I wanted to be healthy and in good shape, and wanted to show myself that when I put my mind to something, I can achieve my goals.”

Micha felt comfortable entering the NPL Body Rev Challenge because she knew that other people would do it with her.

MICHA’S NPL SUPPLEMENT STACK

AFTER

“The whole transformation process was amazing. It took a lot of hard work and dedication and it was sometimes very difficult, but it was all worth it in the end.”

“The challenge also gave me structure and extra motivation to get to the gym every day to do my cardio session and target a different muscle group. I also went jogging with my husband on Saturdays – he was my rock throughout this process, helping me with the training and motivation. I would not have achieved this without him.”

The other major lifestyle changes Micha made were to her diet, swapping out unhealthy foods for healthier options, with NPL supplements for nutritional support.

Since completing the 12-week challenge, Micha says that she is healthier, has a lot more energy and is more positive.

“I now know that I can do anything I put my mind to, and that I am much stronger than I thought. The key to success is never giving up and treating each day as a new opportunity to improve yourself.”

PATIENCE REWARDED

While it took time for her body to adjust and start seeing improvements, Micha says her new habits and routines eventually started to deliver the results she wanted.

“I now know that I can do anything I put my mind to, and that I am much stronger than I thought.

A new study shows that heart rate and blood pressure worsen over the week if you sleep just five hours per night. And these measures did not return to baseline after trying to recover sleep over weekends.

*Study published in the journal Psychosomatic Medicine.

5 Hours Drink

up!

A recent study that included 12,000 participants suggests that consuming higher quantities of caffeinated beverages such as coffee, black tea or green tea during midlife could lower levels of frailty and improve physical function in later years.

*Study published in the Journal of the American Medical Directors Association.

HEA

“HEALTH IS THE RESULT OF INVESTING IN GOOD NUTRITION.

LTH

in this section

ASK THE PROS How to avoid developing diabetes...62

50 STAIRS A DAY

According to a study, climbing 50 stairs - the equivalent of five flights - every day could reduce your risk of cardiovascular disease by 20%

*Study published in the journal Atherosclerosis in September 2023.

Did you know 20% of your fluids are gained water-richthrough foods

FEATURE CBD for joint health...62

FEATURE Stress management...70

ASK THE EXPERTS

My doctor says I’m prediabetic. How can I avoid developing type 2 diabetes?

CASES OF TYPE 2 DIABETES ARE ON THE RISE WORLDWIDE, DESPITE THE FACT THAT IT IS A PREVENTABLE LIFESTYLE DISEASE. THE 2021 INTERNATIONAL DIABETES FEDERATION (IDF) DIABETES ATLAS1 REPORTS THAT 10.5% OF PEOPLE AGED 20-79 SUFFER FROM DIABETES GLOBALLY, WITH MORE THAN 90% SUFFERING FROM TYPE 2 DIABETES.

More worryingly, almost half are unaware that they are living with the condition, with its prevalence rising more rapidly in lowand middle-income countries2. In South Africa, 2019 estimates suggest that 4.58 million people aged 20–79 live with diabetes, with more than half (52.4%) undiagnosed3

And the epidemic looks set to worsen, with the IDF estimating that 1 in 8 adults – approximately 783 million – will live with diabetes by 2045, an increase of 46%1. Despite the bleak outlook, it is possible to reduce the prevalence and impact of diabetes by taking proactive and preventive measures.

DID YOU KNOW Diabetes can cause permanent vision loss by damaging blood vessels in the eyes

How type 2 diabetes develops

The disease is becoming more common, even among children, due to changes in our modern lifestyles which are characterised by less activity and more processed, refined and sugar-laden foods and beverages.

Type 2 diabetes is a condition caused by the body’s inability to regulate blood sugar levels. When we consume foods or drinks with a high sugar content, blood glucose levels rise rapidly, triggering a surge in insulin production from beta cells in the pancreas.

Insulin regulates this rise in blood sugar by transporting glucose into cells to lower circulating levels. This process facilitates the conversion of glucose into glycogen, which the body can store in the liver and muscle tissue, where it is used for energy.

In addition, insulin prevents the body from breaking down stored glycogen and

promotes fat gain by converting excess glucose into triglycerides, which are stored in adipose tissue. Over time, constantly consuming sugar and refined carbohydrates may result in high levels of insulin production, which drives two important shifts in our metabolic function:

Our cells become less responsive to insulin (called insulin resistance). Overworked beta cells in the pancreas can no longer produce enough insulin to maintain normal blood sugar levels.

When this happens, the body cannot adequately control blood sugar levels, which may cause hyperglycaemia (elevated blood glucose levels). When hyperglycaemia persists, people may develop conditions such as insulin resistance and pre-diabetes (elevated blood sugar levels that are higher than normal but below the range of diabetes) and, if left unchecked, type 2 diabetes.

The health risks

Type 2 diabetes can have numerous detrimental consequences for our health. When people develop type 2 diabetes, symptoms are often mild and may take years to notice. These potential symptoms2 include:

Chronic fatigue and tiredness

Feeling very thirsty

Urinating more often than usual

Blurred vision

Unintentional weight loss

If left untreated, over time diabetes can damage blood vessels in the heart, eyes, kidneys and nerves4. Sufferers also have a higher risk of health conditions4 such as cardiovascular disease, which can cause high blood pressure and elevated blood triglyceride levels that can result in heart attacks or strokes.

Kidney failure is another potential health complication. According to a recent World Health Organization report 2 on diabetes, there was a 3% increase in diabetes mortality rates by age between 2000 and 2019, with an estimated 2 million deaths attributed to diabetes-related kidney disease in 2019.

Diabetes can also cause permanent vision loss by damaging blood vessels in the eyes, and many sufferers develop problems with their feet from nerve damage and poor blood flow, which may lead to amputation4.

Prevention is the best approach

Changing your diet by reducing or eliminating refined or processed carbohydrates, with moderate amounts of protein and fat, and more fresh vegetables and some fruits may help to improve the body’s sensitivity to insulin.

When consuming carbohydrates, choose low-glycaemic index (GI) options, which reduce blood spikes by releasing glucose into the bloodstream more slowly.

Other lifestyle modifications that can potentially reverse insulin resistance and pre-diabetes and prevent progression to full-blown diabetes include regular physical activity and maintaining a healthy weight.

Exercise increases the sensitivity of cells to the action of insulin, with a mix of cardio, strength training and some flexibility training offering an ideal approach. Various supplements may also help to improve insulin sensitivity, including chromium5, magnesium6, alpha lipoic acid (ALA)7, berberine8, cinnamon9, fish oil10, vitamin D11 and products that contain inulin fibre12. Regularly monitoring your blood sugar levels and consulting with healthcare professionals are crucial for identifying, managing and addressing pre-diabetes effectively.

LF RECOMMENDS

CBD FOR JOINT SUPPORT

3 reasons to include CBD in joint support supplement stacks

Joint Health Explained

In our quest to maintain joint health, many people rely on joint support supplements to aid tissue repair and promote optimal function.

While common joint support products contain research-backed ingredients such as hydrolysed collagen, methylsulfonylmethane (MSM), glucosamine sulphate, chondroitin sulphate and calcium, cannabidiol (CBD) is another option to add to your joint support regimen.

Joint structures facilitate human movement through complex interactions between bones, tendons, ligaments, muscles and the nervous system. Joints also contain tissues like cartilage, which covers and cushions bone ends, and synovial fluid, a lubricating substance within the joint capsule.

The coordinated function of these elements ensures joint

stability, flexibility and smooth motion, which allows our bodies to move efficiently and without discomfort.

However, over time joint structures and function can deteriorate due to factors such as poor exercise technique, injury, overuse, age and various chronic conditions.

Poor joint health and dysfunction can lead to discomfort, stiffness, reduced mobility and even pain, which is where joint support supplements can help.

CBD is one of more than 100 cannabinoids found in the cannabis plant

HERE ARE 3 WAYS CBD MAY BENEFIT JOINT HEALTH:

CBD SUPPORTS JOINT HEALTH

CBD, a naturallyoccurring, active non-psychoactive compound found in the cannabis or hemp plant’s resinous flower has been used for its natural medicinal and therapeutic benefits for thousands of years, but it is only recently that interest in its potential joint health benefits has emerged.

CBD is one of more than 100 cannabinoids found in the cannabis plant, and it interacts with the endocannabinoid system in our bodies. This system plays a vital role in regulating various physiological processes, including pain perception and inflammation.

PAIN MANAGEMENT ANTIINFLAMMATORY PROPERTIES

#1 #2 #3

CBD has demonstrated analgesic (painrelieving) properties in numerous studies, including jointrelated conditions like arthritis1.

By interacting with receptors in the endocannabinoid system, CBD may help reduce pain signals, offering relief to those suffering from joint discomfort.

A study2 published in the Journal of Experimental Medicine in 2012 demonstrated the mechanism by which CBD inhibits inflammatory and neuropathic pain, which are two of the most difficult types of chronic pain to treat.

CBD supplements for joint health

Given the potential benefits of CBD for joint health, adding a product like Biogen CBD Recover & Repair to your existing joint health supplement stack may help to relieve joint pain associated with osteoarthritis and inflammation. If you are considering CBD for joint health, consult with your healthcare provider, especially if you have an existing medical condition or are taking other medications.

Inflammation is a common culprit in joint problems, such as arthritis. CBD has shown anti-inflammatory potential, which can help mitigate inflammation in and around the joints, reducing pain and swelling.

Studies have shown that CBD may impact endocannabinoid receptor activity to reduce inflammation1.3. The antioxidant activity of CBD is another potential bulwark in the battle against inflammation as it helps to reduce the impact of excessive oxidative stress on the body, including connective tissue3

CARTILAGE PROTECTION

Some research suggests that CBD might help protect cartilage from damage, which is a common issue in joint-related conditions like osteoarthritis.

One study4 determined that CBD regulates mesenchymal stem cell (MSC) biology, which may “enhance tissue engineering strategies aimed at cartilage repair”.

LF RECOMMENDS

HACKS TO IMPROVE YOUR HEALTH

Most advice about improving your health focuses on making meaningful and sustainable long-term changes to your daily habits and lifestyle. However, there are various hacks you can use to experience more immediate improvements in your overall health and wellbeing.

TAKE A NAP

Chronic sleep loss is linked to a host of health-related issues, including weight gain, increased hunger and cravings, reduced metabolic function, a depressed immune response, insulin resistance and elevated cortisol levels, which breaks down muscle, increases fat storage, accelerates bone loss and hardens arteries, causing symptoms associated with hypertension.

Poor short-term sleep – either in duration or quality, or both – can impact our quality of life by increasing stress and emotional distress, reducing pain tolerance and causing mood disorders and cognitive, memory and performance deficits.

Researchers1 imaged the hearts of radiologists before and after a 24-hour shift that included only about three hours

of sleep. These tests showed that severe sleep deprivation resulted in significant heart strain, including a “significant increase in cardiac contractility, blood pressure, heart rate and stress hormone secretion.”

Despite all the evidence, many people do not get sufficient sleep.

An analysis2 by SleepScore Labs reviewed data from 1,234,462 nights from more than 72,000 users in 26 countries. The findings showed that citizens in only four countries (Finland, the Netherlands, New Zealand and Belgium) averaged more than seven or more hours of sleep a night. South Africans averaged just 6h46min.

GET MOVING quick wins...

MINDFUL MOMENTS:

Take purposeful breaks to stretch and reset.

Incorporate short mindful breathing sessions into your routine.

SOCIAL CONNECTION:

Prioritise quality time with friends and family.

Engage in activities that bring joy and laughter.

The study also correlated average sleep time with scores from the World Happiness Index from 2020, which showed that nations which sleep more are generally happier.

However, other studies show how quickly we can benefit from extra sleep. A small study3 conducted in France found that a

30-minute daytime nap restored hormonal function and raised levels of proteins involved in stress management and immune system function back to normal following two nights of severe sleep deprivation.

“Our data suggests a 30-minute nap can reverse the hormonal impact of a night of poor sleep,” commented the lead author. This was the first study that found that napping could restore “biomarkers of neuroendocrine and immune health to normal levels”, he added.

A landmark study4 in 2016 researched the daily activity and exercise habits of the Hadza people of Tanzania, one of the last remaining hunter-gatherer societies on the planet.

The study found that the Hadza’s subsistence lifestyle, which requires that the men hunt for fresh meat and that the women gather plant-based food sources, were active for an average of 75 minutes per day, engaging in what scientists classify as moderate-to-vigorous physical activity.

This volume and intensity of daily activity positively correlated with a reduced risk of cardiovascular disease in the Hadza people studied as they had exceptionally low levels of hypertension.

The researchers witnessed very little high-intensity activity, but cumulative activity amounted to 14 times as much as guidelines from the US Department of Health and Human Services, which recommends 150 minutes per week of moderate-intensity physical activity (about 30 minutes a day, five times a week) or 75 minutes per week of vigorous-intensity physical activity.

That’s why performing more less-intense exercise more often can benefit your health, such as walking during your lunch break, taking the stairs instead of the lift or parking at the far end of the parking lot when you go shopping, as examples.

CUT THE SALT

According to the World Health Organization, “reducing sodium intake is one of the most cost-effective ways to improve health and reduce the burden of noncommunicable diseases”. And a major source of excess sodium in our diet is table salt.

OPTIMISE HYDRATION:

According to studies excessive sodium in the diet “increases blood pressure and therefore increases the risk of cardiovascular diseases. It is estimated that 3 million deaths worldwide are associated with high sodium intake”.

Reducing salt intake can significantly reduce high blood pressure values in as little as 12 weeks, according to findings from a study6 published in the Journal of Internal Medicine.

did you know

A HEALTHY, ACTIVE ADULT NEEDS BETWEEN 200 AND 500 MG OF SODIUM PER DAY

* To view references for this article, please visit www.livingfit.co.za/ issue21/references or scan the QR code on page 7

While we’re all aware of the importance of staying hydrated, the emphasis here is on strategic hydration. Sipping water throughout the day is a given, but incorporating herbal teas and infusions can add an extra layer of health benefits. Certain herbal concoctions, like ginger and turmeric tea, not only hydrate the body but also boast antiinflammatory properties, supporting the immune system and promoting digestive health.

MICRO-NUTRIENT BOOSTS:

Beyond the macronutrients often in the spotlight, paying attention to micronutrients is a health hack worth exploring. Incorporating a variety of colourful fruits and vegetables into your diet ensures a diverse range of vitamins and minerals. Additionally, consider superfoods like spirulina and chia seeds, rich in antioxidants and omega-3 fatty acids, respectively. These nutritional powerhouses can contribute to improved cognitive function and overall vitality.

DIGITAL DETOX FOR EYE HEALTH:

In an era dominated by screens, our eyes often bear the brunt of constant exposure to digital devices. Implementing a digital detox for your eyes involves adopting the 20-20-20 rule: every 20 minutes, look at something 6 metres (20 feet) away for at least 20 seconds. This simple practice can alleviate eye strain, reduce the risk of digital eye fatigue and contribute to long-term ocular health.

MANAGEMENT STRESS

STRESS COMES IN MANY FORMS. When a healthy, normally functioning body encounters acute stress, it initiates a well-coordinated response to help cope with and adapt to the stressor, which has many positive benefits.

EXPERIENCING ACUTE STRESS CAN POSITIVELY AFFECT YOUR BODY, MAKING YOU MORE ALERT AND READY FOR ACTION

These stressors can include physical stress such as intense exercise, illness, injuries, direct trauma or bodily dysfunction; dietary stress relates to the impact foods and ingredients have on our bodies; environmental stress pertains to elements in our external world that affect us, like exposure to chemicals and toxins or excessive temperatures; and psychological stress arises from relationships, everyday pressures or situations.

ACUTE STRESS RESPONSE

Ultimately, our body responds to different stressors in the same way. This response involves two systems: the nervous system and the hormonal system.

The nervous system responds rapidly through the sympathetic branch, activating the “fight or flight” response. This process releases adrenaline and noradrenaline, hormones that increase heart rate, expand airways and redirect blood flow to muscles, preparing the body for immediate action.

Simultaneously, stress activates the hypothalamuspituitary-adrenal (HPA) axis, which stimulates the adrenal

glands to release cortisol, a hormone that helps regulate metabolism, suppress inflammation and provides sustained energy.

Once the stressor subsides, these systems self-regulate and return to baseline, ensuring the body’s stress response is finely tuned to maintain overall health.

In these instances, experiencing acute stress can positively affect your body, making you more alert, aware and ready for action. Constantly subjecting your body to acute stress through regular exercise can also cause adaptations that make you stronger and fitter.

STRESS OVERLOAD

However, when multiple stressors overwhelm our minds and bodies, the chronic stress can overload our normal stress response. Without corrective action, chronic stress can impact our health and performance in various ways.

Initially, we can start to feel constantly pressured, anxious or overwhelmed, accompanied by symptoms1 that include disruptions to normal endocrine (hormone LF

system) function, insomnia, digestive issues, disrupted immune system function, physical symptoms like weakness and aches and pains, and cognitive issues like unfocused thinking.

Other common stress-related conditions include high blood pressure, an elevated heart rate, sexual dysfunction and depression2

As such, it is vitally important to find healthy ways to cope with and manage stress in all its forms.

BUILD STRESS RESILIENCE

Taking a proactive approach to stress management can help us achieve and maintain optimal health and wellness. A common framework used to identify and neutralise stress triggers is the 5 As approach, which entails:

1. AVOIDING

Do not create additional stress by staying on top of factors in your control like scheduling, project planning and task prioritisation. Take control of your environment to avoid unnecessary stress by eating a wholesome balanced diet and getting sufficient, quality sleep.

2. ALTERING

Identify things in your life that cause stress and change those you can. For example, back-to-back meetings can cause stress by taking time away from other tasks. Working late can cause relationship stress, so plan accordingly and prioritise your life to find the right balance.

3. ADAPTING

Sometimes, we face unexpected sources of stress that are out of our control, like a last-minute work or school project or a family emergency. Remind yourself that life happens and work to adapt to the stressful conditions as best you can to help you gain control.

4. ACCEPTING

Those who expect and prepare to experience stress typically handle and respond better to those who do not accept that stress is part of everyday life. We should not try to avoid or remove all stress from our lives but accept that we will experience it and prepare as best we can.

5. ACTIVITY

Physical activity helps to calm the nervous system and releases endorphins, which are neurotransmitters that improve your mood. A walk or some yoga are great options. Some light exercise, particularly cardiovascular activity, is a great way to manage stress without exacerbating the situation with intense physical exertion. Exercise also releases tension by distracting you from daily worries, while the improvements it makes to your cardiorespiratory system enables your body to cope with daily stress more effectively.

MANAGE STRESS WITH SUPPLEMENTS

Your local Dis-Chem Pharmacy also stocks a range of supplements specifically formulated to support our body’s natural stress response.

These products typically contain natural botanical and herbal ingredients and vitamins and minerals that support our nervous and hormonal systems or act as a mild tranquilliser to reduce tension, irritability, nervousness, restlessness and anxiousness. These ingredients include adaptogens, which are substances that increase the body’s ability to resist and adapt to mental and physical stress. They are generally made from plant extracts or herbs that help to restore balance in the cardiovascular, immune, nervous and endocrine systems, usually without any physiological disturbance, side effects or toxicity.

Common adaptogenic ingredients available include Rhodiola Rosea, Ginkgo Biloba, Panax Ginseng and Ashwagandha, among others, and are commonly found in nootropic products, together with antioxidants, vitamins, minerals and herbs. Nootropics may enhance cognitive functions and boost mental resilience to stress, and calm the body and mind to promote restful and restorative sleep.

TIPS TO STRESS LESS

Creating headspace and calming the mind are effective ways to deal with and reduce stress.

Maintaining strong social connections is also essential for managing stress3. Talking with friends, family or a therapist can provide a valuable outlet for expressing your feelings and gaining support.

Meditation can also help you manage and reduce stress4 by making you more mentally resilient. Deep breathing exercises or breathwork (deliberate control of your breathing pattern) can also help calm your nervous system and reduce stress levels5.

5 months

A study in Finland found that physique athletes reduced their resting energy expenditure during competition prep phases due to reduced energy intake, lower T3 thyroid hormone levels and lower resting heart rates. Restoring these changes took five months.

*Study published in Applied Physiology Nutrition and Metabolism.

Did you know?

Losing weight and getting fit is the #1 commonly broken New Year resolution

68%

A survey of 2,000 adults in the US who don’t regularly exercise reveals that 68% feel too selfconscious to train in a gym, believing they don’t match the image of a standard gym enthusiast.

*Survey conducted by OnePoll on behalf of Asics.

GYM HABITS

By tracking the gym badge swiping patterns of 30,000 people at a popular fitness chain over the course of four years, researchers determined that it takes around six months to establish a consistent gym habit.

*A study published in the Proceedings of the National Academy of Sciences.

“TOUGH TIMES DON’T LAST, TOUGH PEOPLE DO.”

in this section

ASK THE PROS

What is the best way to use a weightlifting belt to improve performance and reduce injury risk when performing heavy compound lifts?

FOCUSING ON THE KEY COMPOUND EXERCISES LIKE SQUATS, DEADLIFTS AND OVERHEAD PRESSES FORMS THE CORNERSTONE OF EFFECTIVE TRAINING PLANS THAT BUILD STRENGTH AND ADD MUSCLE MASS.

But as lifters progress in their training and push their physical limits by adding more plates to the bar, safety and performance become increasingly important considerations. In our quest to realise those gains while reducing our injury risk, many lifters consider the pros and cons of a weightlifting belt.

Jaco

Belt up and rep out

Better stabilisation

A weightlifting belt is a wide, stiff belt worn around the waist during strength training exercises, especially those involving heavy loads and compound movements.

It typically features an adjustable heavy duty metal buckle that allows for a secure fit with various evenly-spaced holes to comfortably fit different waist sizes. They are typically made from leather or neoprene. Premium neoprene weightlifting belts are typically made from a quality waterproof material with a metal buckle and Velcro fastener for a secure, custom and comfortable fit. These belts may provide better comfort and flexibility compared to a leather belt , without compromising on the back and torso support and stability needed during heavy weightlifting.

HOW TO USE A BELT

Proper application and use of a weightlifting belt are essential to harness its benefits during heavy compound lifts and reduce your injury risk. Follow these guidelines to ensure optimal support:

Position the weightlifting belt around your lower back and abdominal region, just above the hip bones. The belt should fit snugly but not too tight, allowing room for a deep breath and intra-abdominal pressure buildup. As you initiate the lift, take a deep breath, pushing against the belt to create tension in your core. This action increases intraabdominal pressure, providing a stable base for your spine.

A weightlifting belt can improve trunk stabilisation during heavy lifts like squats and deadlifts by helping to create intra-abdominal pressure, which acts as a natural support mechanism for the spine. This happens by facilitating a stronger isometric contraction via the increased pressure created when force is exerted against the belt, which is what ultimately increases spinal stability. This pressure provides additional stability to the core and reduces the risk of hyperextension or excessive

POSITION THE BELT AROUND YOUR LOWER BACK AND ABDOMINAL REGION

Maintain proper posture and engage your core muscles throughout the lift, focusing on using the belt as an aid to reinforce your natural core support.

Belt benefits

Weightlifting belts may help to reduce injury risk when lifting heavier loads by supporting your spine and core and stabiliser muscles in the back, and enhancing biomechanics.

By helping lifters maintain a more upright torso and correct body alignment, they may aid movement efficiency and provide a performance benefit while lifting.

THE BELT SHOULD FIT SNUGLY BUT NOT TOO TIGHT AS YOU INITIATE THE LIFT, TAKE A DEEP BREATH

flexion during the lift 1 , which can improve safety during heavier lifts. Findings from a 2006 study2 also revealed that a weightlifting belt could reduce intervertebral disc compression forces by 10%, but only when inhaling before lifting. The researchers concluded: “Wearing a tight and stiff back belt while inhaling before lifting reduces spine loading.”

Enhanced muscle activation

Research indicates that wearing a weightlifting belt can lead to increased muscle activation during certain lifts. A study published in the Journal of Strength and Conditioning Research found that participants who wore weightlifting belts during squats had greater activation of the erector spinae muscles and the rectus abdominis compared to those who did not wear belts 3

This increased muscle activation can contribute to better overall performance and more efficient muscle recruitment.

Stronger lifts

Using a weightlifting belt can also result in improved lifting performance. A study published in the Scandinavian Journal of Medicine & Science in Sports observed that individuals who used weightlifting belts during heavy squats and deadlifts were able to lift heavier loads and perform more reps4

The support and stabilisation offered by the belt allows lifters to focus on proper form and technique, which are crucial for making gains in size and strength and minimising injury risk.

WHEN TO USE

A WEIGHTLIFTING BELT:

Use a weightlifting belt for any heavy compound exercise that requires additional core and back support.

Clean and jerks

Overhead presses

Weighted carries

WHEN NOT TO USE WEIGHTLIFTING BELT:

Do not use a weightlifting belt for the

Exercises performed using poor or incorrect form

Most dumbbell exercises

Machine-based exercises

AS LIFTERS PROGRESS and push their physical limits, safety and performance become increasingly important considerations.

Bodyweight exercises

Calisthenics

IT’S ESSENTIAL to view the belt as a tool rather than a substitute for proper training practices.

Get strong first

While weightlifting belts provide benefits, it’s important to note that incorrect usage or reliance solely on the belt can have negative effects. Excessive reliance on a weightlifting belt for spine support can lead to weakened core muscles over time. The resultant ‘reverse training’ to a lifter’s core muscles may cause them to become inefficient during strenuous lifts, which may lead to

subsequent issues when the belt is not used. A study published in the Journal of Strength and Conditioning Research emphasised the importance of core muscle engagement and proper technique alongside belt usage5

As such, it is essential to view the weightlifting belt as a tool to complement proper training practices, rather than a substitute for them.

For this reason, it is not generally recommended that novices use weightlifting belts extensively,

DO NOT USE A WEIGHTLIFTING BELT TO:

Compensate for weak stabiliser muscles. Work around an existing injury or discomfort.

A tool, not a crutch

Incorporating a weightlifting belt in your heavy compound weightlifting sessions can offer scientifically-validated benefits, such as stabilising the spine, enhancing muscle activation and improving lifting performance.

However, it is crucial to use the belt to augment proper training techniques and not as a crutch.

A weightlifting belt is a tool to aid your training, not a solution to poor form or lack of core engagement. Always prioritise safety, technique and progressive overload for the best results.

especially initially. Rather than relying on weightlifting belts to address sore or weak back and core muscles, beginners should address the root cause of the problem, such as a weak core, lifting too much weight too soon or incorrect technique, among other reasons. Young and inexperienced lifters must first master proper lifting technique and develop adequate core strength and activation during compound lifts before considering the use of a weightlifting belt.

Biogen Cowhide Weightlifting Belt Biogen Neoprene Weightlifting Belt

LF RECOMMENDS

IN THE GYM STRENGTH BOOST 5 HACKS TO

Ditch the static stretching

MAKING PROGRESS IN THE GYM REQUIRES CONSISTENCY AND PATIENCE, BUT THERE ARE WAYS THAT YOU CAN GET AN INSTANT BOOST IN STRENGTH TO INCREASE YOUR PERFORMANCE.

While every workout needs a warm-up, ditch the static stretching. Research1 suggests it negatively influences muscle strength and power output during the subsequent training session.

DO THIS:

A comprehensive warmup that includes some light cardiovascular activity and movement-specific dynamic stretches and mobility drills offers the best approach to boost blood flow to your muscles, raise body temperature and activate the neuromuscular system, which has a direct effect on your strength.

HACKS

Whether you want to add more muscle or get stronger, use these 5 hacks to unlock instant performance benefits:

5 ways to hack your strength

Keep your skin warm:

Keep that sweater on during your warm-up and the workout if the gym is cold to lift heavier loads during your session.

WHY IT

MATTERS:

According to research2 “lowered skin temperature can impair isokinetic force production independent of core temperature”. During the study, the researchers found that skin cooling, even with a warm core of 39.5°C, immediately decreased peak torque.

Harness the force:

Your mind is a powerful tool that can boost strength when you use it properly. Visualisation and mental imagery are powerful yet often underutilised tools by most lifters in the gym.

In a study3 conducted at the Cleveland Clinic Foundation, simply visualising a lifting session was enough to increase strength. Researchers compared the strength of participants who trained in the gym against those who worked out in their minds with a virtual workout.

The gym-goers experienced a 30% increase in strength, while those who flexed their mind muscle increased bicep strength by 13.4% and maintained those gains for three months following the mental training.

Connect to the floor:

Modern cushioned training shoes place a thick slab of artificial material between the ground and your feet –two of the most complex sensory structures in your body, each with 200,000 sensory receptors (located in muscle, tendons and connective tissue).

Get a grip:

By breaking the natural feedback loop, these receptors send less sensory feedback from our feet to our brain via our nervous system, which reduces movement efficiency, coordination and proprioception. This negatively impacts movement efficiency and can result in a number of issues. Minimalist footwear enhances proprioception –the awareness of our limbs in space and our movement patterns. This helps to improve our stability4, control our movements and improve our balance, coordination and our posture for better joint alignment.

WHY IT MATTERS:

These are all important elements for efficient and powerful movement because it enables us to generate more force through our planted feet and helps maintain the correct, natural position of our body during complex compound movements.

Much like your feet, your hands are also important for proprioception. All the mechanoreceptors in our hands help to guide and control the movement of our arms and proximal muscles, and they also engage the nervous system. Grip strength is also a ratelimiting factor on any lift that requires holding the bar. Developing your grip strength, learning different grip techniques for heavier lifts and using lifting aids like gloves or wraps when necessary can help you lift more. LF

SHORT-CIRCUIT YOUR TRAINING THE FAST AND EFFECTIVE WAY TO ACHIEVE YOUR HEALTH, FITNESS AND WEIGHT LOSS GOALS

When designed with the right exercises and structure, you can target multiple muscle groups with high-intensity interval training (HIIT) that uses long working intervals and short rest periods to improve strength, burn calories and boost overall fitness.

You can also structure circuit workouts with equipment found in the gym like dumbbells, or you can create an effective routine to perform at home if you are strapped for time.

SHORTCIRCUIT YOUR TRAINING

Performed by: Dian Delport and Sinead Kotze

IN THE GYM:

DUMBBELL HIIT CIRCUIT

This circuit workout provides a comprehensive full-body challenge, combining strength and cardio elements for an efficient and effective gym session.

The exercises

SQUAT THRUSTERS

1. Hold a dumbbell in each hand at shoulder height.

2. Perform a squat, then explosively press the dumbbells overhead as you stand up.

3. Lower the dumbbells back to shoulder height and repeat.

WORKOUT STRUCTURE

Perform each exercise for 90 seconds, followed by a 30-second rest before moving to the next exercise. Complete the entire circuit, rest for 1-2 minutes, and repeat for a total of 3 rounds.

Workout guidelines: Start with a weight that challenges you but allows you to maintain proper form. As you progress, gradually increase the weight.

1

2 3 4 5

Squat thrusters

Stiff-legged deadlift with dumbbell rows

Dumbbell deadlifts with upright rows

Lunges with dumbbell curls

Renegade rows

LUNGES WITH DUMBBELL CURLS

1. Hold a dumbbell in each hand, arms fully extended by your sides.

2. Step forward into a lunge with your right foot while simultaneously performing a bicep curl.

3. Return to the starting position and switch legs, alternating sides.

THE MOVE

THE MOVE

DUMBBELL DEADLIFTS WITH UPRIGHT ROWS

1. Hold a dumbbell in each hand with a neutral grip.

2. Hinge at your hips, keeping a slight bend in your knees, and lower the dumbbells towards the ground.

3. Stand up straight, pulling the dumbbells towards your chin in an upright row motion.

STIFF-LEGGED DEADLIFT WITH DUMBBELL ROWS

1. Stand holding dumbbells in front of you with your feet hip-width apart and toes pointing forward.

2. Engage your core and keep your back flat as you hinge at the hips, pushing your hips backward while maintaining a slight bend in the knees.

3. Lower the dumbbells towards the ground, allowing them to slide

along your legs until you feel a stretch in your hamstrings.

4. Once you reach the bottom of the stiff-legged deadlift, row the dumbbells by retracting your shoulder blades, keeping your elbows close to your body.

5. Lower the dumbbells back down to the starting position under control and repeat.

THE

RENEGADE ROWS

1. Begin in a high plank position with a dumbbell in each hand.

2. Perform a push-up, then row the right dumbbell to your chest.

3. Return to the plank position, perform another push-up, and row the left dumbbell. Continue alternating sides.

AT HOME:

HIIT CIRCUIT

This home-based HIIT circuit combines strength, cardio and stability exercises for a comprehensive full-body workout.

THE MOVE

RESISTANCE BAND SQUAT WITH OVERHEAD PRESS

1. Place a resistance band under both feet and hold the band at shoulder height.

2. Perform a squat, then press the band overhead as you stand up.

3. and repeat.

WORKOUT STRUCTURE

Perform each exercise for 60 seconds, followed by a 20-second rest. Complete the entire circuit, rest for 1-2 minutes, and repeat for a total of 5 rounds.

Workout guidelines: Focus on maintaining proper form for each exercise to minimise injury risk and get the most from the workout. Adjust the intensity by increasing the duration of each interval in the circuit, reducing your rest periods or using bands with more tension.

JUMP SQUATS

1. Stand with your feet shoulder-width apart. Perform a squat, then explosively jump up.

Land softly and immediately go into

1. Lie on your back with a mini band around your thighs.

2. Plant your feet on the ground, hip-width apart, and lift your hips towards the ceiling.

1

Resistance band squat with overhead press

Jump squats

Resistance band bent-over rows

Mini band hip thrust

Mini band T walk

3. Squeeze your glutes at the top and lower back down.

RESISTANCE BAND BENT-OVER ROWS

1. Place a resistance band under both feet and hold the opposite end.

2. Hold the band with your arms extended in front of you.

3. Row your arms up by pulling the band towards your chest.

Bands don’t place the same stress on joints, like dumbbells and

MINI BAND T WALK

1. Place a mini band around your thighs, just above the knees.

2. Stand with feet hip-width apart.

3. Perform a monster walk taking 10 steps forward – maintain tension on the band.

4. Perform 5 lateral steps to the right, 10 lateral steps to the left, then 5 lateral steps to the right to return to the midpoint.

Move back to the starting point with 10 backward monster walks.

V-UPS

1. Lie flat on your back on an exercise mat with your legs fully extended. Place your arms overhead, fully extended.

2. Contract your ab muscles as you simultaneously lift your legs and upper body off the ground, forming a “V” shape with your body, reaching your arms forward to touch your toes with your fingertips.

3. Hold the “V” position for a moment at the top of the movement, before slowly lowering your legs and upper body back down to the starting position under control.

Whichever workout you try, listen to your body and modify the exercises if needed to suit your fitness level.

Consult with a fitness professional or healthcare provider before starting any new exercise program, especially if you have any existing health concerns or previous injuries.

PROTEIN+

Multi-ingredient protein supplement formulations deliver added benefits

THESE INNOVATIVE MULTI-INGREDIENT FORMULATIONS ARE ENRICHED WITH ACTIVE INGREDIENTS THAT CAN BOOST PERFORMANCE DURING TRAINING, SUPPORT STRENGTH DEVELOPMENT AND MUSCLE GROWTH, AND AID RECOVERY.

These innovative formulations can also help consumers stretch their monthly supplement budgets as the added ingredients mean they often don’t need to buy standalone products commonly used to boost exercise capacity, build muscle and support weight loss, like creatine, glutamine and fat-loss supplements.

ANABOLIC PROTEIN POWDERS

In their quest to help customers take their training and results to the next level, supplement manufacturers continue to invest in research and development to create products that deliver real benefits.

One approach that has proven popular in recent years entails combining research-proven ingredients to develop advanced formulations that boost the anabolic muscle-building process during and after training.

Combining whey1 protein powder and creatine2 has emerged as a popular approach in anabolic protein products. Both ingredients have significant research1,2,3 backing their effectiveness, which makes them an ideal combination when used alongside a resistance training program.

These compounds also complement each other, as creatine boosts exercise capacity2, which enables you to increase your training load to drive the important stimulus for growth, with sufficient protein available to support recovery and muscle growth after resistance training3.

Certain supplement manufacturers also take their formulations a step further, adding compounds that can support the natural hormonal response to weight training, such as ZMA. By helping to naturally produce more of the anabolic hormones like testosterone and growth hormone (gH), these products can enhance your response to training to develop bigger, stronger muscles.

Other ingredients you might find in anabolic protein formulations include amino acids such as glutamine, glycine and taurine.

As a key component of protein synthesis, glutamine supports muscle recovery by repairing tissue damaged during intense workouts. Glutamine does this by promoting the production of human growth hormone, which stimulates muscle growth and assists in reducing muscle breakdown.

Glycine may support recovery by improving sleep4, which is when the body enters its most

MUSCLE-BUILDING MULTI-INGREDIENT PROTEINS

BIOGEN RAGE IMPACT WHEY

An anabolic iso-whey protein formulation that supports high-intensity training and promotes lean muscle gain.

Added ingredients:

Creatine monohydrate

Taurine

Glycine

NPL ANABOLIC WHEY

Promotes muscle anabolism and enhances muscle protein synthesis with a volumising stack for increased strength and performance, and ingredients that may stimulate natural growth hormone production.

Added ingredients:

Creatine monohydrate

Taurine

Glycine

ZMA

USN HARDCORE WHEY GH

A unique formulation of premium quality whey protein with an optimal amino acid content, and ingredients to boost strength and endurance, and increase muscle power and peak performance.

Added ingredients:

Creatine monohydrate

Testosterone booster (Tribulus Terrestris) Taurine

INCREASE YOUR TRAINING LOAD TO DRIVE THE IMPORTANT STIMULUS FOR GROWTH, WITH SUFFICIENT PROTEIN AVAILABLE TO SUPPORT RECOVERY AND MUSCLE GROWTH

anabolic state. Glycine has been shown to enhance sleep efficiency, reduce the time it takes to fall asleep and improve overall sleep quality by downregulating body temperature.

Additionally, glycine is involved in collagen synthesis, which supports connective tissue production, and contributes to glutathione formation, a powerful antioxidant that protects cells from damage caused by free radicals, which may further support recovery.

Taurine, an amino acid-like compound, offers a range of

ENHANCED WEIGHT LOSS

Diet protein supplements typically contain less carbohydrates, fats and calories than conventional protein powders, with added compounds that may support weight loss and enhance fat metabolism.

Protein itself supports weight loss, especially for those following a calorierestricted diet. In these instances, a higher protein intake preserves lean muscle during the weight loss period. This increases your resting (basal) metabolic rate, or BMR, which effectively means you burn more calories throughout the day, even at rest.

exercise performance benefits as it can enhance muscle endurance and reduce muscle damage and fatigue.

It promotes blood vessel dilation, which can increase energy delivery during exercise and may enhance recovery as your body can more efficiently remove by-products from exercise while delivering amino acids to recovering muscle tissue. Taurine also acts as an antioxidant, protecting cells from oxidative damage and potentially reducing inflammation.

FAT LOSS FORMULATIONS

Common compounds incorporated into diet protein formulations can help to further boost your metabolism to support weight loss and fat loss. These ingredients may include thermogenic compounds that raise your BMR, like green coffee bean extract (C. canephora robusta), which has been associated with a boost in metabolism5

Other compounds may improve fat metabolism, such as conjugated

Fuelled by ongoing innovation in the supplement industry, serious gym-goers have more options than ever to support their muscle-building and body sculpting efforts.

linoleic acid (CLA)

and L-carnitine, among others, along with other beneficial ingredients like digestive support and essential vitamins and minerals to offer a convenient all-in-one product.

The other category of added ingredients work to suppress your appetite and control cravings. For instance, Garcinia Cambogia, with its active ingredient hydroxycitric acid (HCA), is thought to promote weight loss by suppressing appetite6

Chromium is a compound that may aid weight loss by improving insulin sensitivity7, which may help stabilise blood sugar levels to possibly reduce cravings for sugary and high-carbohydrate foods. Similarly, the active compound in green coffee beans, chlorogenic acid, may help regulate blood sugar levels8 by inhibiting the release of glucose into the bloodstream after a meal. This can contribute to better blood sugar control and reduced cravings.

Garcinia Cambogia also plays a role in weight loss by inhibiting an enzyme called citrate lyase, which may help prevent the conversion of excess carbohydrates into fat to potentially reduce fat storage.

MULTIINGREDIENT DIET PROTEIN SUPPLEMENTS

PRODUCTS AVAILABLE

PRIMAL DIET SHAKE

A blend of whey protein isolate, concentrate and hydrolysate with added probiotics, fibre and digestive enzymes, as well as essential vitamins and minerals.

Added ingredient:

L-Carnitine

MUSCLETECH NITRO TECH RIPPED

Combines the highest quality whey protein peptides and isolate with scientificallytested weight loss ingredients.

Added ingredients:

Green Coffee Bean Extract (C. canephora robusta)

L-Carnitine

CLA

BIOGEN DIET PROTEIN

A blend of proteins with independent absorption rates, resulting in a steady staggered assimilation of amino acids, with low-GI carbohydrates and MCTs as energy sources.

Added ingredients:

Chromium

N-Acetyl-L-Carnitine

USN DIET FUEL ULTRALEAN

A complete high-protein, low-carb shake with vitamins and minerals for nutritional support during intense diets.

Added ingredients:

L-Carnitine

Garcinia Cambogia

NPL DIET PRO

An on-the-go nutritional shake and all-in-one weight management solution that contains high quality protein, Tolerase™ and digestive enzymes for easy digestion, and essential vitamins and minerals.

Added ingredients:

L-Carnitine

Garcinia Cambogia Extract (Malabar Tamarind)

Green Tea Extract (Camellia Sinesis Leaf Extract)

DEFIES ALL ODDS TO COMPETE ON GLOBAL CROSSFIT STAGE

DARREN THOMAS IS PARALYSED FROM THE CHEST DOWN, BUT HIS INDOMITABLE SPIRIT AND UNCONQUERABLE MINDSET MEANS HE REFUSES TO LET HIS DISABILITY DAMPEN HIS PASSION FOR COMPETITION.

DARREN

Darren draws inspiration and motivation from the fact that the shooting incident that took place at his parents’ home in October 2007 and left him paralysed so nearly ended his life.

“I woke up to find intruders in the house and was shot in the chest,” recalls Darren. “The bullet missed my heart by a millimetre, which saved my life. However, the damage to my spinal cord left me paralysed.”

LIVING THE #NOEXCUSES ETHOS...

A MIRACULOUS RECOVERY

Darren was rushed to hospital and placed in ICU as he suffered a collapsed lung and damage to his spine. He endured multiple medical procedures, including the partial removal of his damaged lung.

As Darren’s condition improved, he moved to a general ward, where his gruelling rehabilitation could begin.

“I lost all core strength and balance. Simple things like sitting up became a mission and sometimes I’d faint from exhaustion.”

Darren spent three months in rehab rebuilding his strength and re-learning how to do most basic tasks from a wheelchair. Through his tenacity and grit, and support from his family and girlfriend Lauren (who is now his wife), he regained these capabilities.

REIGNITING HIS COMPETITIVE SPIRIT

Settling into his new life was a massive transition for Darren, who before the incident lead an extremely active lifestyle.

“I was a provincial rugby player, representing the Lions 7s team, and achieved national colours in kickboxing. With my sporting background, I have always been competitive and desperately wanted to find something to keep the fire alive.”

While he initially played some wheelchair basketball, Darren felt he needed something more. In his search for a bigger physical challenge, he discovered that the CrossFit Games had added an adaptive division in 2021.

The adaptive division caters to various categories including: Upper Extremity, Lower Extremity, Seated with Hip Function, Seated without Hip Function, Vision, Multi Extremity, Short Stature and Intellectual.

“While I had trained in the gym, I had never done any CrossFit. But I was intrigued and decided to enter the CrossFit Open.”

Darren started working with a CrossFit coach to prepare for the weekly workouts.

“I wasn’t sure what to expect and eagerly waited for CrossFit HQ to release the workouts online. We then had a week to do the workout and submit the results.”

While Darren says that some of the exercises were crazy, he still managed to get them all done.

“While the workouts themselves were extremely challenging, the ability to compare my results against those from other adaptive athletes from around the world delivered the competitive element I was looking for,” explains Darren.

DOING MORE WITH LESS

Despite competing at a disadvantage to other adaptive athletes who had more upper body function and physical capabilities, Darren regularly placed in the top 20-30.

WATCH THE VIDEO

“A T12 athlete has full core activation whereas I am a T2 athlete who is paralysed from the chest down, which means I cannot activate my chest or core muscles,” explains Darren.

Darren thoroughly enjoyed the Open experience and wanted to do more to get better, so he started training at CrossFit Juggernaut in Cape Town and progressed from there.

“I like the fact that you can always work on some aspect of your performance, whether it is your technique or overall strength. I also enjoy the challenge of finding ways to get better and compete on the same level as other adaptive athletes in my category.”

Darren typically trains twice a day, hitting the Concept Rower or SkiErg for 30 minutes or so in the morning, with a full CrossFit session at 5pm.

“I do extra sessions when I can from Monday to Friday, with a lighter session on Saturday. I try to have 1-2 rest days a week based on my recovery requirements, which are higher than the average athlete as I can only train my arms.”

“I HOPE MY JOURNEY SHOWS PEOPLE THAT THEY CAN ACHIEVE ANYTHING. I SURVIVED A SHOOTING AND MULTIPLE SURGERIES. IT WASN’T EASY, BUT HOPEFULLY MY SUCCESS SHOWS THAT YOU DON’T HAVE TO GIVE UP ON LIFE WHEN BAD THINGS HAPPEN.”

TAKING IT TO THE NEXT LEVEL

As Darren’s confidence and capabilities developed, he decided to take things to the next level and qualify for an international competition. Darren chose to enter the TYR Wodapalooza, which takes place in Miami.

“It is the biggest event where ablebodied and adaptive athletes compete in the same arena. All the elite athletes compete there, and gives me the opportunity to compete against the best athletes in the world.”

While his initial attempt ended prematurely due to an injury after he tore a tendon in his arm, which meant he couldn’t complete the qualifier, Darren regrouped and structured his season to focus solely on his qualification attempt.

“In 2023, I saved myself by limiting how many other competitions I competed in during the year. This meant I made it to the sixweek qualifier injuryfree and ready to perform. I gave every workout my best to see where it got me.”

Darren powered through every workout, performing each with a certified CrossFit judge present to confirm his results. After

submitting his results, Darren waited eagerly to hear if he had qualified.

“I initially got an email to say I was eligible for the scaled category, which meant I would compete in a scaled-down version of the main event. I wasn’t really happy about the news, but another email soon followed to confirm that I had met the standard to compete in the Rx Seated Men’s division.”

BIGGEST SPORTING ACHIEVEMENT

This means Darren will head to Miami from 11-14 January 2024 to compete against athletes who have more physical function and abilities, performing the same workouts with the same loads and requirements.

DARREN’S BIOGEN SUPPLEMENT STACK:

“It is a massive achievement for me because I wasn’t sure I could compete at that level,” says Darren.

More importantly, Darren will be the first male adaptive CrossFit athlete from South Africa to compete at an international competition.

“It’s the biggest accolade I have ever achieved as an athlete because of the challenges and adversity I faced in getting to this point”.

“AFTER I WAS SHOT, I THOUGHT MY COMPETITIVE SPORTING DAYS WERE OVER BUT I WORKED 10 TIMES HARDER THAN I EVER DID WHEN PLAYING PROVINCIAL RUGBY AND NATIONAL KICKBOXING TO GET TO WHERE I AM TODAY.”

BIOGEN CREATINE ULTRA LOAD during events to support power and energy production.

BIOGEN L-GLUTAMINE AND RAGE AMINOS before and during training.

BIOGEN ISO-WHEY PREMIUM in the morning and at night to support recovery.

BIOGEN COLLAGEN WITH PEPTAN to support tendon health after his injury.

BIOGEN SURE SLEEP to improve recovery in the leadup to competitions.

Darren credits his journey to the unwavering support he gets from his family, especially his wife Lauren, and his sponsors, which include Biogen.

“I have a long history with the Biogen team. I initially became an ambassador for the brand’s inspiring #NoExcuses campaign to encourage healthy living by getting people active.”

Since sharing his inspirational story via the platform, Biogen has continued to support Darren as his supplement sponsor.

USN DELIVERS

GAINS WITH THEIR

MUSCLE-UP CHALLENGE

PLAYING THE GAINS GAME ALWAYS REQUIRES HARD WORK, SERIOUS DEDICATION AND UNWAVERING COMMITMENT TO STRICT EATING, INTENSE TRAINING AND SMART SUPPLEMENTATION TO BUILD MORE MUSCLE.

Congratulations to all the winners and finalists

The top 5 in the USN Muscle-Up Challenge each received a USN ambassadorship worth R30,000 in products and apparel.

Congratulations to:

Celumusa Mthimkhulu Grand Prize Winner

Tarryn Hyde Runner-Up

Shawn van der Merwe Finalist

Christo Olivier Finalist

USNwanted to reward those hard-fought gains by launching the Muscle-Up Challenge, using a simple benchmark for success – the person who makes the most gains in 12 weeks, wins.

WINNER: CELUMUSA

HARD GAINER

BEFORE DISCOVERING THE IDEAL MUSCLEUP APPROACH, Celumusa Mthimkhulu says he was a naturally skinny person who struggled to build muscle.

“I have to work extra hard in the gym and supply my body with adequate nutrients to support muscle growth,” he

explains.

In his search for the ideal muscle-building diet to complement his training, Celumusa says he initially tried to bulk up using a very high-carb diet. However, a lack of adequate protein and other essential nutrients meant he failed to achieve the results he wanted.

“This diet was detrimental to my body because I added too much fat, which made it difficult to lean out and hold onto any muscle. My body just went back to its original size.”

GET TO KNOW CELUMUSA...

Stats

Age: 31

Career: MSc Agribusiness, Diploma in Finance, Banking and Investment Management. Currently working as a credit analyst at WesBank

Lives: Pietermaritzburg

Weight before: 93 kg

Weight after: 97 kg during the mass phase, leaned out to 91 kg

In addition to the prizes for the top 5, the People’s Choice winner, chosen by the public, received R20,000 in cash, and the Social Media winner received R10,000 in cash. Congratulations to:

Walt Sevenster (People’s Choice winner) Willie Combrink (Social Media winner)

Muscle gained during the challenge: gained 4 kg, then lost 6 kg

Body fat after: 15%-18%

Walt Sevenster Finalist

BECOMING A BODYBUILDER

After finding the right eating plan that balances muscle mass with leanness, Celumusa began competing in natural bodybuilding competitions.

“I wasn’t planning to compete this year because I was busier after landing a new job. Without any competition prep, I wanted to find a way to achieve and maintain my best shape possible, and came across the USN Muscle-Up Challenge.”

Celumusa decided to enter the 12-week challenge to keep him focused and motivated throughout the year. He bought two products from the USN Hardcore range and entered online at www.usn.co.za.

MOTIVATION MANTRA

“As my circumstances changed, I faced new challenges, but I told myself that I will finish the challenge and will achieve the transformation I want to ensure I make the year a success.”

His motivation mantra for 2023 was:

“Yes, I can!

It’s how I got the job done, no matter the situations and challenges I experienced along the way. There are always challenges in life, especially if you work full time. Sometimes you have to attend events that do not offer diet-friendly meals, or there is no access to the gym.”

Best

motivational quote: Strength does not come from winning. Your struggles develop your

strength

MUSCLE-UP

Celumusa stuck with the tried-and-trusted bodybuilding approach to weight training to achieve his physique goals.

“I start with a focus on my weak areas. In my case that included my legs, shoulders and calves. My legs and calves have always been stubborn, so I decided to train them twice a week to achieve better balance with my upper body.”

Arnold Schwarzenegger

In these circumstances, Celumusa says you have to improvise and get creative to find the best combination of the available food, or do an indoor bodyweight workout.

HITTING THOSE MACROS

But a healthy snack or meal replacement was never far away thanks to USN’s wide range of quality supplements.

“It is easy to carry some USN protein powder in a shaker, with some added glutamine to sustain your muscle density.”

Celumusa’s Muscle-Up diet plan was divided into an initial muscle mass growth phase over the first six weeks and a depletion phase in the final six weeks to improve his conditioning.

CELUMUSA’S USN MUSCLE-UP SUPPLEMENT

A WINNING FORMULA

His considered approach to diet, training and supplementation delivered the results he wanted and ultimately earned Celumusa the overall title in the USN Muscle-Up Challenge.

By adding the most muscle among all the entrants, Celumusa’s transformation secured R100,000 cash prize and a one-year USN ambassadorship contract that includes products and apparel.

“My muscle mass diet included clean carbs, like sweet potato and oats, with added USN BCAA AminoGro. I followed a low-carb, high-protein diet during the depletion phase, with added

The experience taught Celumusa valuable lessons about the power of perseverance and discipline. His advice to others who want to achieve their dream physique is to never doubt yourself.

“You are more than capable. Yes, it is always difficult until it’s done, but if you learn to enjoy the process rather than stress about the final outcomes, you will achieve your goals.”

Monday: Quads

Tuesday: Shoulders and abs

with the triedand-trusted bodybuilding approach to weight training to achieve his physique goals.

Wednesday: Back

Thursday: Hamstrings and calves

Friday: Chest and arms

Saturday: Rest

Sunday: Rest

“I start with a focus on my weak areas. In my case that included my legs, shoulders and calves My legs and calves have always been stubborn, so I decided to train them twice a week to achieve better balance with my upper body.”

Did you know?

Runners used to drink champagne as an energy drink!

ENDURA

“RUN WITH YOUR HEART, NOT YOUR LEGS.”

RUN wild

A survey of more than 20,000 participants in parkruns across 58 venues found that people were more likely to return for another event when routes were near freshwater or woodland.

*Study published in PLOS Global Public Health.

CARBS NOT CALORIES

New research reveals that Relative Energy Deficiency in Sport (RED-S) is not simply caused by a lack of overall energy, but by a lack of calories from carbohydrates in the diet, with low-carb diets impacting an endurance athlete’s iron levels, and their immune and stress responses to exercise.

*Study published in the journal Medicine and Science in Sports and Exercise.

6 -minute cycle

According to research, a 6-minute high-intensity bike workout every day could protect your brain from age-related decline and potentially delay the onset of neurodegenerative diseases such as Alzheimer’s.

*Study published in The Journal of Physiology.

ASK THE PROS

What’s the fastest way to improve my fitness and performance?

THE CONCEPT OF CRASH TRAINING

– A.K.A. STRATEGIC OVERTRAINING OR PLANNED OVERREACHING –MAY SOUND EXTREME OR EVEN DETRIMENTAL. When implemented incorrectly, it certainly can be but, with the correct protocol, it can be one of the most effective ways to supercharge your training response to boost performance or break through a plateau.

Crash training involves significantly increasing your workload over a short period. From a performance enhancement perspective, the principle underpinning its potential effectiveness is known as supercompensation.

SUPERCOMPENSATION SCIENCE

According to sports science theory, supercompensation1 occurs after a training block introduces a more pronounced stress stimulus – increased volume or intensity, or a combination – above normative values, accompanied by appropriate recovery.

ONLY strong, experienced and healthy athletes should attempt this training protocol

To better illustrate this point, a 1992 study2 conducted on a group of seven competitive male cyclists showed the potential benefits from two weeks of short-term overtraining. The cyclists increased their training volume from a baseline value of 12.5 hours per week to 17.5 hours a week for two weeks and boosted their intense training from 24% to 63% of total training time.

While fitness levels dropped at the end of the initial two weeks, the cyclists experienced a 6% increase in power output and improved individual time trial times by an average of 4% following two weeks of recovery.

They also produced less lactic acid at top speed compared to pre-crash training levels.

RAMPING UP TRAINING STRESS

A crash training block typically combines greater workloads and shorter recovery periods, which increases training stress. If the athlete does not tip into a state of overtraining, they benefit from an amplified training response during the recovery phase.

Kyle via social media

GREATER WORKLOAD SHORTER RECOVERY PERIOD

= +

INCREASED TRAINING STRESS

However, it is a fine balancing act to ensure that supercompensation doesn’t result in overtraining. For the best results, athletes should plan crash training blocks within a properly periodised training plan. It is always advisable to plan this type of training together with a qualified and experienced coach or trainer who can plan the training appropriately.

WHEN TO AVOID CRASH TRAINING

Crash training to force supercompensation is not a suitable approach for everyone. Only strong, experienced, injury-free and healthy athletes should attempt this training protocol.

If you plan to use it to try to break through a plateau in your training response, it is vital to first determine if that stagnation occurred in

response to an underlying state of overtraining.

When this is the case, a degree of detraining – a drop in performance –usually accompanies it. In these instances, crash training is ill advised.

If you plan to use crash training to elicit a supercompensatory response to performance before a big event or race, you must ensure it fits in with your periodised training plan and race taper. In this regard, it is important to ensure that the lower intensity active rest sessions that follow the crash training block do not flow into supercompensation, as this can result in overtraining. When this occurs, it is generally a case of too much too soon, which means the body hasn’t had sufficient time to complete the recovery process needed for the body to adapt to the training stress.

STRUCTURING CRASH BLOCKS

Conservative guidelines recommend keeping a crash training block between two days and two weeks. Anything below two days does not allow enough adaption to occur, and the increased training load imposed over several days increases your risk of overtraining and can lead to injury.

Your sport would inform your training block duration, as athletes who participate in low-impact sports like swimming, cycling or rowing can accommodate longer blocks of up to two weeks3, while runners typically require shorter blocks to reduce injury risks. Conventional guidelines also suggest some form of progressive overload for those engaging in crash training blocks for the first time.

A sensible approach to crash training is limiting blocks to two days initially and then progress to the upper threshold in subsequent blocks.

Common supercompensation methods usually entail performing two highly demanding sessions back to back. With this approach, the second session in the two-day block happens

in a fatigued state, which makes it physiologically demanding to stress the body more than normal and induce a more pronounced supercompensation response.

GETTING THE RIGHT RESPONSE

According to available literature, the common crash training protocol requires a rest period of no less than two weeks. Guidelines recommend a 75% reduction in normal (pre-crash block) training loads for one week following the crash block, with the second active recovery week consisting of a 25-50% reduction in normal training loads.

Rest is the most important aspect of any crash training block as it is the period when the supercompensatory effect occurs. This includes sufficient sleep and optimal nutrition to support recovery. It is important to focus on nutritious whole food meals with fresh, nutrient-dense foods, especially post-exercise meals during and after the block. Replace glycogen with good quality carbs and rebuild damaged muscle with quality protein sources.

Recovery supplements that provide a blend of carbs and protein offer a convenient way to meet your nutritional needs directly after training. Athletes should also consider adding antioxidants such as vitamins B and C to support the recovery process and manage higher free radical production and oxidative stress that typically accompanies higher training loads.

Most runners want to get faster to improve their PBs over just about every distance, from the 5km up to the marathon and the iconic ultramarathon distances in South Africa like the 56km Two Oceans and 89km Comrades.

However, despite their desire and willingness, many runners fail to train appropriately to increase their speed as many athletes believe that simply running more will make you a better runner.

While that is not entirely untrue, a comprehensive training plan requires more than just higher volume to make you faster.

THE NEED FOR Speed

Speed training, often referred to as interval training or highintensity training, is a vital component of any well-rounded running programme.

BENEFITS OF SPEED TRAINING:

There are various speed workouts you can perform to keep your training interesting and get the results you want.

1. IMPROVED EFFICIENCY:

Speed training helps improve running economy by conditioning your body to use oxygen more efficiently. This means you can maintain a faster pace with less effort.

2. MUSCLE AND METABOLIC ADAPTATIONS:

Speed training encourages your muscles to adapt to a higher turnover rate, making your stride more powerful and efficient. Your muscles also learn how to use energy more efficiently at higher intensities (that’s metabolic efficiency).

3. INJURY PREVENTION:

Progressively periodised speed training conditions muscles and connective tissues to handle more stress from higher speeds as the tissue grows stronger, which helps reduce the risk of injury.

4. MENTAL TOUGHNESS:

Speed workouts challenge you mentally as well as physically, helping you build mental toughness and discipline, which are vital for racing success.

3 workouts to make you RUN

FASTER

WORKOUT ONE

TRACK INTERVALS

Track intervals are a classic speed workout used by runners of all levels to increase their speed.

Workout guidelines:

Warm-Up: Begin with a 10-15 minute easy jog to prepare your muscles for the workout.

Main Set: Run hard at your target race pace for a specific distance. Recover with a slow jog or walk for 2-3 minutes. Repeat this process for the target repetitions.

Cool Down: Finish with a 10-15 minute easy jog to cool down and help your muscles recover.

Track intervals are excellent for improving your aerobic capacity and race-specific speed.

Workout options

200m on / 200m off Run 200m (½ lap) at 3k pace, recover for 200m

Repeat between 20-40 times

400m on / 200m off Run 400m (1 lap) at 5k pace, recover for 200m

Repeat between 10-20 times

800m on / 400m off Run 800m (2 laps) at 5k-10k pace, recover for 400m

Repeat between 6-10 times

1000m on / 400m off Run 1000m (2.5 laps) at 5k-10k pace, recover for 400m

Repeat between 4-8 times

1600m on / 400m off Run 1600m (4 laps) at 5k-10k pace, recover for 400m

Repeat between 4-6 times

scan this

WHEN THE STARTER’S PISTOL FIRES, WILL YOU BE READY TO RACE?

WORKOUT

A quick series of pre-run activation drills using a mini band is an effective way to engage your running muscles – the glutes, hips, hamstrings and calves – to ensure you’re firing on all cylinders and reduce your injury risk.

Advanced optionMile cut-downs

Run 1600m x 1 @ 10k pace

Rest for 90s after the interval

Run 800m x 2 @ 5k pace

Rest for 60s after each interval

Run 400m x 4 @ 3k pace

Rest for 45s after each interval

Run 200m x 8 @ mile pace

Rest for 30s after each interval

run faster

WORKOUT TWO

FARTLEK TRAINING

Fartlek, a Swedish word meaning “speed play”, is a versatile workout that combines steady-state running with bursts of faster-paced running.

Workout guidelines:

Warm-Up: Begin with a 10-15 minute easy jog to prepare your muscles for the workout.

Main Set: During your run, vary your pace. For example, run at an easy pace for two minutes, then pick up the pace to a hard effort for one minute. Repeat this pattern for 20-30 minutes.

Cool Down: Finish with a 10-15 minute easy jog to cool down and help your muscles recover.

Advanced option Ladder workout

1 min hard, 1 min steady

2 mins hard, 1 min steady

3 mins hard, 1 min steady

4 mins hard, 1 min steady

5 mins hard, 1 min steady

4 mins hard, 1 min steady

3 mins hard, 1 min steady

2 mins hard, 1 min steady

1 min hard, 1 min steady

Advanced option ̶

On/off fartleks

Progression Start at an easy pace and increase your speed for every subsequent kilometre, working down to 10k pace over the last kilometre. Cool down for 2km after the last hard kilometre.

Fartlek training is great for building speed endurance and mental toughness, as you constantly change your pace.

WEEK 1: 1 min on (faster than race pace), 1 min steady for 30-60 minutes

WEEK 2: 2 min on (faster than race pace), 1 min steady for 30-60 minutes

WEEK 3: 3 min on (faster than race pace), 1 min steady for 40-60 minutes

Repeat the sequence trying to run slightly faster at subsequent sessions.

WORKOUT THREE

TEMPO RUNS

A tempo run, also known as a threshold run, is a crucial component of a runner’s training regimen.

This workout focuses on improving your lactate threshold, which is the point at which lactic acid begins to accumulate in your muscles faster than your body can clear it away. By raising your lactate threshold, you can sustain a faster pace for longer periods, ultimately becoming a more efficient and faster runner.

Workout structure:

Warm-Up: Begin your tempo threshold run with a 10-15 minute easy-paced jog.

Main Set: The main set of a tempo threshold run involves sustained running at or near your lactate threshold pace. Your tempo pace should be comfortably hard, but you should still be able to maintain good form, and conversation should be challenging but possible.

Cool Down: Finish your tempo run with a 10-15 minute easy-paced cool down jog.

Find your tempo pace: Aim for a pace that you could sustain for about an hour in a race. This is typically around 80-90% of your maximum effort. Tempo training runs are typically between 5-18km in distance.

As we run,we become.

Amby Burfoot

TIPS FOR A SUCCESSFUL TEMPO RUN:

1. CONTROL YOUR PACE: Maintain a consistent tempo pace throughout the workout. Avoid starting too fast, which can lead to burnout before you complete the session.

2. MANAGE YOUR EFFORT: Keep your heart rate in zone 4 (or zone 2 in the Norwegian training model), which is just below your lactate threshold. A fitness tracker or running watch that uses HRM can help guide you.

3. BREATHING: Focus on controlled, rhythmic breathing. Deep inhalations and exhalations will help supply your muscles with oxygen and clear metabolites efficiently.

4. MAINTAIN GOOD FORM: Pay attention to your running form, especially when fatigue sets in. Maintain an upright posture, relaxed and a light, efficient stride.

PUTTING IT ALL TOGETHER

Every comprehensive plan needs a mix of speeds and intensities over different distances across various workouts to complement the longer, slower runs (typically a shorter mid-week longish run and a traditional long run over the weekend) to build that aerobic base.

An ideal approach would include a track interval every Tuesday (#TrackTuesday) and alternate between fartleks and tempo efforts on a Thursday. Gradually increase the intensity (speed) and volume as your fitness improves. Remember to listen to your body, stay consistent and always include proper warm-ups and cool downs to reduce your injury risk.

5. STAY HYDRATED: Hydration is important for all runs, including tempo runs. Be sure to drink water before and after your workout, and consider taking a water bottle with you if it’s a hot day or a longer session.

A well balanced weekly training structure should look something like this:

Monday: Easy or rest

Tuesday: Speed/intensity session

Wednesday: Mid-week longer run

Thursday: Speed/intensity session

Friday: Easy or rest

Saturday: Easy (beginner) or speed/intensity session

Sunday: Long run

Endurance athletes spend hours out on the road training to improve their fitness and stamina for that coveted PB!

While race day performances require a unique blend of dedication to training, determination, the right fuelling strategy and mental resilience, there are numerous hacks you can implement to shave precious seconds off your time.

5 HACKS TO

MAKE YOU A BETTER ATHLETE

HACKS

Get ready to go the distance, break your personal records and become a better endurance athlete with these five game-changing hacks that will take your endurance performance to the next level.

5 ways to hack your performance

1

Fine-tune your technique

Training plans generally focus on building fitness with a periodised progression in training loads and intensity. However, one key element that non-elite athletes seldom focus on is technique.

For the pros, technique training is an integral part of offseason and pre-season training. But athletes can realise major benefits in movement economy and energy efficiency by improving their technique, especially for longerduration events like marathons and Ironmandistance triathlons.

WHY IT

MATTERS:

Improvements in movement efficiency means you expend less energy, even at higher speeds. Conversely, inefficient movement patterns on the run or the incorrect bike setup will cause ‘energy leaks’, which means you expend more energy than is necessary.

Expending unnecessary

energy throughout a race will mean there is little left in the tank for the most critical part of any race – the closing few kilometres when you need to kick for home to bag that PB.

As a runner, focusing on technique elements such as foot strike in relation to your hips, cadence and posture can help to limit the ‘energy leaks’ that reduce efficiency. By perfecting these elements early in the season, athletes also reduce their risk of injury as everything in the body works as it should to absorb, transfer and dissipate force in the most efficient manner.

Similarly, the correct anatomical position on the bike and the correct pedal setup will ensure you transfer maximal power output to drive the wheels forward and generate momentum.

2

Buy seconds

With technology advances, endurance athletes across the spectrum can gain seconds on race day with the right equipment.

While this is usually expensive, investing in carbon fibre wheels or components for your bike or buying the latest lightweight, carbonplated ‘super shoes’ can make you more efficient and shave seconds (if not minutes) off your PB!

Since then, all the major shoe manufacturers have developed their version of a super shoe, pouring massive budgets into research and development into products that cost R5,000 or more per pair.

The costs become even more astronomical when buying seconds on the bike, with a top-end specialist time trial (TT) bike in the region of R250,000 These bikes usually have carbon components to reduce total weight and deep-sectioned carbon wheel sets or full rear disc wheels, which lowers aerodynamic drag.

When Nike launched the first super shoe, the Vaporfly 4%, the company claimed that the ultra-lightweight Nike ZoomX foam provided up to 85% energy return while an embedded full-length curved carbon fibre plate increased stiffness and propulsion to deliver up to a 4% improvement in running efficiency.

In a test1 over a 16km time trial course using the myWindsock forecasting app, a rider producing 150 watts lost close to 7 minutes on a road bike compared to a lighter, more aerodynamic TT bike.

Given the potential gains for the same amount of training, it is advantageous to buy the best equipment whenever you can afford it.

‘the zone’

Focus on breathing work!

Efficient breathing is vital for sustained endurance during training and better race day performances. However, few athletes give this automatic physiological function much conscious thought.

Most people rely only on their weaker intercostal muscles found between the ribs to breathe – even active people. This is generally called chest breathing. When effort levels rise, breathing rates increase in response. Yet this tends to result in a rapid and shallow breathing pattern that doesn’t utilise your full lung capacity.

3 4 5

A mental state where your subconscious mind is free to act without inhibition to reach that state of flow that so many athletes talk about.

Relax!

Relaxation exercises and meditation, even while training or racing, help athletes to focus, not just concentrate on the task at hand.

Smile

Your emotions work on a feedback loop.

Runners and cyclists can benefit from learning to activate their diaphragm during hard efforts, which is the body’s main breathing muscle.

WHY IT MATTERS:

Diaphragmatic (aka abdominal or stomach) breathing causes the abdomen to expand rather than the chest. It is characterised by slower, deeper breaths.

This method fills the lungs and more of the sacs (called alveoli) that are responsible for gas exchange with the circulatory system with oxygen-rich air. This ensures more oxygen reaches red blood cells, which delivers these molecules to working muscles for better energy production.

As such, is it beneficial to relearn and practise proper breathing techniques during exercise.

By entering a state of almost Zen-like meditation, you can elevate mood, distract your mind from the physical sensations you’re experiencing, and it may even help to remove these mental stressors from your consciousness.

This enables athletes to get deeper into ‘the zone’ – a mental state where your subconscious mind is free to act without inhibition to reach that state of flow that so many athletes talk about. And it is in this state when you can unleash the full extent of your physical capacity because you’re free from the psychological limitations our conscious mind often imposes on our bodies.

That’s why an athlete grimaces during hard efforts, but the converse also applies. Smiling during hard efforts can trick your brain into believing you enjoy the experience, which makes your perceived effort seem less taxing.

This phenomenon is backed by scientific research. A study2 by researchers at Ulster University and Swansea University found that runners who smiled used less oxygen, ran more economically and had a lower perceived rate of exertion than those who frowned and those in the control group.

The study findings published in Psychology of Sport and Exercise showed that participants were 2.8% more economical when smiling than frowning and 2.2% more economical compared to normal thoughts.

* To view references for this article, please visit www.livingfit.co.za/issue21/references or scan the QR code on page 7

THE INGREDIENTS FOR ANY ICONIC MOUNTAIN BIKE RACE ARE PRETTY STRAIGHTFORWARD: BREATHTAKING SCENERY, ACCESS TO EXCLUSIVE TRAILS, LOADS OF SINGLE-TRACK AND RUGGED, CHALLENGING BUT ULTIMATELY RIDEABLE TERRAIN.

bucket list guide MTB

South African mountain bikers are spoilt for choice, with a multitude of exquisite options across single-day and multi-stage races around our beautiful country.

must ride

Berg and Bush... SCENIC VIEWS

AS YOU PLAN YOUR 2024 RACE CALENDAR, CONSIDER ADDING THESE MUST-DO BUCKET-LIST EVENTS TO THE DIARY:

Photo Credit Stew Nolan

Single Day Two-Day

BERG AND BUSH

SPONSORED BY STANDARD BANK REGION: Winterton, KwaZulu-Natal

Stage 1

Distance: 60 km

Ascent: 817 m

MOMENTUM MEDICAL SCHEME ATTAKWAS EXTREME MTB CHALLENGE PRESENTED

BY BIOGEN

Region: Southern Cape

Distance: 121 km / 47 km

Ascent: 2900m / 950 m

This legendary race boasts some of the most scenic tracks in the Southern Cape, and the early morning start guarantees wildlife encounters. The route includes rough and unforgiving steep and technical descends, and varying terrain as riders transitions into the fynbos-laden southern slopes of the Outeniqua mountain range in the Karoo, arguably the most scenic section in the race. This exclusive area is only accessible once a year to riders during the race. The real test is the Attakwas, which riders then swap for an unforgiving and undulating gravel road where conditions are usually hot and humid. Past the 100 km mark, the heat and unrelenting climbs take their toll on weary legs. The Eight Bells Mountain Inn awaits and then it’s on to the finish, but not before the steepest and longest climb of the day at the 110 km mark. The first sight of the sea signals that the finish at the water’s edge is near. atta.co.za

Stage 2

Distance: 52 km

Ascent: 883 m

The 2-Day Berg and Bush event is sociable and chilled, but features the same thrilling trails as the Tour and Descent events.

Stage 1 includes climbs up past the historic Spionkop Lodge and Mike’s Pass, offering magnificent views of the Drakensberg mountains and Tugela Valley below. Riders will enjoy iconic single-track and descents down 4x4 tracks, including an exhilarating purpose-built track down a ravine through large herds of game.

Stage 2 includes another ascent of Spioenkop on the southern side of the mountain along the Zig Zigs, as well as Brakfontein Hill. Fast, flowing descents down single-track and stretches along the banks of the Tugela River and The Kloof, with sightings of Boer fortifications where they waited for the British to cross the river in 1899 are the other main attractions on the day. The final 13 km descent back to the race village remains a highlight for many mountain bikers. bergandbush.co.za

Three-Day

GLACIER STORMS RIVER TRAVERSE

REGION: Tsitsikamma, Western Cape and Eastern Cape

Stage 1

Distance: 62 km

Ascent: 950 m

Stage 2

Distance: 50 km

Ascent: 820 m

The Tsitsikamma – with its deep gorges, fertile plains and wild coastline – is undoubtedly one of the most spectacular destinations in South Africa to visit and ride a bike. Starting at the quaint Storms River Village, the event is firmly family focused, providing fun on and off the bike for riders of all ages. Rather than a race, it is considered by entrants as a ride or a tour. A relaxed three days on the bike are punctuated by lingering stops at the Biogen-powered water points, with Beer and Barrel Belgian craft beers offered at the final water point of each stage.

mtb

Stage 3

Distance: 51 km

Ascent: 830 m

Stage 1 is consistently rated as the favourite by all riders due to the views across this rugged coastline. Riders descend the historic old pass down to the Storms River gorge, then travel through Bluelillybush plantation. The route passes a landscape of recently harvested trees and thick, mature forests and winds along a cliff-hugging section above the Storms River mouth, overlooking the National Park below.

The shorter stage 2 takes riders into lush indigenous forests, with a challenging route that winds through undulating forestry tracks.

Stage 3 takes riders through the Storms River gorge through beautiful dairy farmlands onto the southern slopes of the Tsitsikamma mountains. The views are breathtaking, the tracks smooth and easy. On the return, riding under canopies of indigenous trees and crossing the fern infested ancient rivers, riders will give the soul time to breathe. stormsrivertraverse.co.za

Photo Credit Carli Smith for

endurance

Multi-stage

MOMENTUM CAPE PIONEER TREK PRESENTED BY BIOGEN

REGION: Karoo and Garden Route, Western Cape

Stage 1

Distance: 55 km

Ascent: 1,750 m

Stage 2

Distance: 77 km

Ascent: 2,300 m

The Cape Pioneer Trek is known for world class organisation, great trails and great friends, offering a route unmatched in diversity.

Stage 1 is primarily a singletrack stage taking riders through the amazing Jonkersberg Nature Reserve, riding on exquisite trails that represent the true essence of mountain biking. This spectacular stage offers views of George and the ocean.

Stage 2 takes riders towards the

Stage 3

Distance: 102 km

Ascent: 1,950 m

Stage 4

Distance: 83 km

Ascent: 1,750 m

interior, posing a challenge of note with marvellous single-track riding in the Saasveld area to the iconic Seven Passes Road, with many steep climbs and unforgiving descents.

Stage 3 reveals the charisma of the Karoo, marked by a change in climate and terrain, with challenging descents on jeep tracks and rough single tracks.

As the Queen stage, stage 4 includes the mighty Swartberg Mountain as its main challenge, but the views make up for the effort.

Stage 5

Distance: 64 km

Ascent: 1,220 m

Riders will climb to more than 2000 m above sea level. The final 8 km is straight up to the best finish of any mountain bike race – the World Heritage site of Swartberg Mountain.

The final stage caps off a week of fabulous riding, with a climb at the start to separate the field, and the iconic Chandelier. But it’s all about having fun and celebrating the achievements of the week gone by, enjoying the fast race into the finish at the Queen’s Hotel.

capepioneer.co.za

THE 35TH DIS-CHEM RIDE FOR SIGHT, TAKING PLACE ON SUNDAY 18 FEBRUARY 2024, POSES A FORMIDABLE CHALLENGE IN THE 116 KM SUPER CLASSIC PRESENTED BY ENSURE.

The race is a popular early-season event for cyclists on the Highveld as it serves as a seeding event for the Cape Town Cycle Tour 2025 and the 2024 Virgin Active 947 Ride Joburg. Riders can also choose to enter the 62 km DS 24 Challenge and the new 8 km fun ride on the day.

While preparation is the key to a successful race on the day, every well-trained cyclist needs fuel to perform to their full potential.

Investing time to create and refine your race day fuelling strategy is essential to achieve your goal time and bag that seeding time. Follow these tips to power your way through every kilometre to the finish line.

#1.

START WITH A FULL TANK

The early start to get to the City Stadium in Jubilee Road in Boksburg for the start means you may decide to skip breakfast.

However, it’s vital to eat something when you wake up. A balanced breakfast rich in complex carbohydrates such as oats, whole grain toast or quinoa will replenish glycogen stores to provide sustained energy throughout the race.

FUELLED TO THE FINISH

#2.

TOP UP BEFORE THE START

Depending on your start time, you could wait

TOP UP

EAT EARLY & OFTEN

START WELL

Innovative porridges specially formulated for endurance athletes provide a convenient and easily digestible meal with the energy and protein you need to perform at your best, with less risk from tummy issues.

getting under way. It is advisable to top up your energy stores if a few hours have passed since breakfast.

Pack an extra energy bar to snack on while waiting in the start pen. DO THIS: Aim to eat it 10 minutes before your start.

Once out on the road, start to eat and drink early – within the first hour – and often to ensure you don’t fall into an energy deficit.

DO THIS: Aim to ingest around 60-90g of carbs per hour, roughly 240-360 calories. This figure will vary based on numerous factors such as effort, digestibility, palatability and tolerance.

A combination of energy drinks and

solid foods like bars, chews and gels offers the ideal approach to meet your energy requirements.

Clock feeding according to a set schedule is a good idea as it provides specific guidelines on when and exactly how much to eat or drink.

Drip feeding every 20-30 minutes helps to keep energy levels stable and can support better absorption, especially later in the race when digestive system function is compromised.

#4.

STAY HYDRATED

Kick off your morning with some electrolytes to start your hydration early.

If you have a later start time and are out on the route into the late afternoon, consider carrying a few tabs or an extra sachet to rehydrate as temperatures rise and your sweat rate increases to keep you cool.

#5.

START THE RECOVERY EARLY

Once you’ve triumphantly crossed the finish line, toast your success with a tasty shake that combines rapidly-digested carbs and protein to support your recovery.

Carrying a convenient single serving sachet with you is a smart way to get all the nutrition you need after the race to repair and rebuild muscle while replenishing energy stores as soon as possible.

“It never gets easier, you just get faster”

Remember to personalise and practise your race day fuelling strategy based on your preferences, energy demands and experience level. With these tips and the comprehensive range of endurance products available at your local Dis-Chem, you’re ready to fuel every pedal stroke on your way to a successful and enjoyable ride!

About the Dis-Chem Ride for Sight

Fully stocked water points, a finisher’s medal and an exciting prize giving await riders at the event. A feature of the prize giving includes awarding the winner of the popular Dis-Chem Foundation Donation draw. All cyclists who donate R50 or more will gain entry into a draw to win an Orbea Gravel Bike from Cycle Lab valued at R45,000. There are also other great prizes up for grabs, with the draw taking place from noon.

All proceeds go directly to Retina South Africa, an organisation that supports South African patients losing their vision due to retinal blindness conditions. Retina South Africa is the only patient-led NPO working

to support and empower South Africans with retinal vision loss by creating awareness, advocating for better services for visually disabled people and ensuring that international trials and treatments are available to all eligible South Africans.

The event is uniquely organised by a volunteer steering committee, all specialists in their field of communications, disaster management, event management and road cycling. This ensures that every rand raised goes directly to the cause and is not filtered through an events management company.

BETTER TOGETHER CARBS WITH PROTEIN

DELIVER RECOVERY BENEFITS

If your goal is to boost recovery after exercise, the science on post-workout nutrition is unequivocal –forgo the fat and stick to a carb-protein supplement for optimal results.

BE YOUR

Exercise and physical activity depletes glycogen – our body’s primary fuel source – and damages muscles by breaking down tissue due to the forces imposed on the body and the body’s energy demands.

The perfect combination

Exploit the insulin response

While the body initiates numerous processes to repair and rebuild this damage, without the right nutrition the repair process cannot run its course.

One of the more important hormonal responses to exercise is an increase in insulin sensitivity immediately after exercise, which lasts up to 120 minutes. Greater insulin sensitivity makes our bodies more efficient at replenishing and getting amino acids from ingested protein to repair muscle tissue.

That’s why the 30-120 minutes immediately following exercise is so important. Commonly referred to as the ‘anabolic window of opportunity1’, these hormonal effects are most pronounced during this time, which means providing the right combination of macronutrients from the most efficient sources of carbohydrates and protein can help boost recovery.

Improved insulin sensitivity draws circulating glucose and amino acids into muscle cells more effectively, helping the body achieve glycogen restoration and protein synthesis at a faster rate when we provide these macronutrients together.

The ideal combination includes high glycaemic index (GI) carbohydrates and proteins with a high biological value (BV) – a measure of how efficiently the body can break down the protein into amino acids and absorb them into muscle cells.

The body absorbs the high-GI carbs and high BV protein more rapidly to exploit the higher insulin sensitivity.

YOUR BEST

Your sources matter

Ideal carbohydrate options include maltodextrin, while whey has the highest BV among protein sources, which is the combination you’ll find in products like new Biogen Pure Recovery.

This multi-sport recovery drink gives your body what it needs after training or events with a blend of 31 g of carbohydrates from maltodextrin to replenish glycogen stores and 13 g of protein from whey concentrate to support muscle repair per serving.

Whey also contains numerous other beneficial compounds, including growth factors and the full spectrum of essential amino acids (EAA) and branched chain amino acids (BCAA). These BCAAs – specifically leucine – play important roles in triggering muscle protein synthesis.

DID YOU KNOW:

These products are formulated without any fat as this macronutrient delays gastric emptying, which can slow the rate at which amino acids and glycogen enter the bloodstream via the digestive system

Scientific support

Various

studies

affirm that a carbohydrateprotein drink can positively influence various physiological aspects related to optimal recovery, including limiting muscle damage and inflammation2

and reducing delayed onset muscle soreness (DOMS)3 These effects support recovery and have a positive effect on performance during subsequent bouts of exercise. A more recent study3 that measured exercise performance among masters class endurance athletes with consecutive time to exhaustion tests found that the groups that drank carbohydrateonly and carb-protein drinks performed better.