Ask
Hitting
HYROX
Fresh start
Make 2025 your year!
Workout Ball & band workout
His & hers
Distinct physiological differences that can influence nutritional needs
5 functional moves
Target multiple muscle groups
Ask the pros
What is your V02 max?
Gerda Steyn
An intuitive approach
Coach’s corner
Gerda’s race day tips
The New Year is all about embracing new beginnings and refreshing your approach and perspective, which is exactly what’s happening here at Dis-Chem HQ.
After a hugely successful 22-year stint as the title sponsor of one of Gauteng’s most popular half marathons, the team has decided to refresh this iconic event by handing over naming rights to our premium sports nutrition brand Biogen.
The Biogen Half Marathon presented by Momentum Multiply is a popular race in January that heralds the start of the new season for passionate runners across the province, offering a serious test of fitness and endurance on a hilly but scenic route.
We’re excited to build on the event’s success with fresh ideas and new perspectives from the Biogen team to enhance what is already known as a world-class run.
We’re also setting loftier goals for the Dis-Chem Ride for Sight cycle race, which returns for its 36th edition on 16 February 2025 at the Boksburg City Stadium.
After growing participation by a staggering 195% from 2023 to 2024, we’re aiming even higher in 2025 by attracting 4,000 cyclists to tackle the 116km Super Classic presented by Ensure or the 62km DS24 challenge.
In March, we mark the next phase in our journey into the exciting world of hybrid training as we launch a fresh new collaboration with HYROX SA.
As an Official Arena Partner for the second HYROX event on SA soil, Dis-Chem Living Fit will put a fresh new spin on the existing partnership Dis-Chem has with the rapidly growing sport of fitness as the exclusive stockist of Myprotein, the Official Nutrition Partner to HYROX globally.
Come visit the Dis-Chem Living Fit Village when HYROX fever takes over Johannesburg on 1 March 2025. We’ll have specials, competitions, launches and unique sampling opportunities and the Myprotein Pro x HYROX series on offer.
We’re excited to bring these refreshed events and new partnerships to our loyal Dis-Chem shoppers and fitness enthusiasts across the country in 2025 as they signify our commitment to providing the best possible products and supporting your living fit lifestyle.
Wishing you a fantastic 2025!
The start of another year offers us a symbolic fresh start, which is why many of us make a New Year’s resolution. Committing to a new diet or workout plan at a point in time that holds significance, like the start of a new year, can serve as the impetus you need to make meaningful changes to your lifestyle that deliver lasting impact.
We’ve packed this issue with helpful and relevant content to help you achieve your goals and implement the beneficial habits that turn your plan into a healthy and sustainable lifestyle. Turn to page 58 for a detox approach that will put you on the right path to healthy living right from the start. Our New Year, New You guide on page 90 has all the motivational tips you need to make 2025 your year to succeed.
We explore a more sustainable approach to healthy eating than fad or restrictive diets with a look at the ins and outs of intuitive eating on page 34 and explain how you can transform your body with a balanced approach to eating (pg 44).
A his and hers transformation supplement plan (pg 86) provides a blueprint to get the most from your healthy eating and exercise efforts while our review of the biggest diet (pg 48) and health (pg 62) trends in 2025 will keep you ahead of the game.
Endurance athletes love to scour updated event guides to plan their 2025 seasons! We’ve cherry-picked our favourite events taking place in the months ahead
to make it easier for you to find the perfect early season form tester. Turn to page 16 for our curated event guide.
Two highlights on every endurance athlete’s event calendar are the rebranded Biogen Half Marathon presented by Momentum Multiply and the DisChem Ride for Sight. We have full previews of these popular events on page 18 and page 20.
Let our features on two of SA’s top female athletes inspire you to train harder than ever in your quest to be your best. We feature ultramarathon record-breaker Gerda Steyn on our cover and share her brave and bold inspirational journey to running her way on page 112.
The hybrid hype
We also chat to HYROX SA champ Vicky MacIntosh (pg 72) as she prepares to compete on the international stage in this rapidly rising sport of fitness.
Discover how 2024’s hottest fitness trends – HYROX and hybrid training – are upping the exercise enjoyment factor by blurring the lines between cardio and weight training, offering a range of realworld benefits.
Wishing all our readers a prosperous and active 2025.
Enjoy this issue! The Dis-Chem Living Fit team
Living Fit Magazine is published on behalf of by (Pty) Ltd
Publisher: Tanja Schmitz tanja@livingfit.co.za
Managing Editor: Pedro van Gaalen pedro@livingfit.co.za
Creative Director:
Sean MacTavish
Video:
Luigi Lombaard, Kayleigh Mocke, Gareth D’Enis-Rowson
Design & Photo:
Shelby Imrie, Ernst Robbertse
Advertising: sales@livingfit.co.za
Copy Editing: Lauren de Beer
Online Media & Editorial:
Gary Fairweather, Craig Sevell, Logan MacTavish, Laura Smith
CUSTOMER CARE:
Care-line: 0860 347 243
Telephone: 010 589 2200
Mondays to Fridays: 08:00 to 16:30
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.
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 1% 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 HealthyBaby items at both Dis-Chem and Dis-Chem Baby City stores. Vitality HealthyCare and HealthyBaby 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 up to 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.
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 a 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 DisChem or Dis-Chem 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 Dis-Chem Baby City. Terms and Conditions apply.
*Valid in SouthAfrica only
Shop our wide range of products, from health and beauty essentials to personal care items, supplements, and much more, all available at the click of a button. Best of all, Dis-Chem online offers a variety of secure payment options to choose from. Shop with peace of mind, knowing that your transactions are protected, ensuring a safe and seamless shopping experience.
Experience the ultimate convenience of shopping from the comfort of your home with Dis-Chem’s Click & Collect service. Say goodbye to queues and enjoy a wide variety of products at your fingertips. It’s as easy as a few clicks! With Click & Collect, available in all Dis-Chem stores, you can conveniently pay for your items online and collect them in-store. Best of all, there’s no additional cost for this service. Orders will be ready for collection within 24 hours. Once your order is ready for collection, we’ll notify you via email and SMS. Our Click & Collect service is available seven days a week, allowing you to shop at your convenience. While you can include over-the-counter medications in your online shopping, please note that prescription medications are not eligible for this service. Enjoy the ease and flexibility of Dis-Chem’s Click & Collect service, which brings you a seamless shopping experience without leaving your home. Visit our website, www.dischem.co.za, for more information.
Your go to health store is right at your fingertips
Experience the convenience of Dis-Chem DeliverD, your go-to destination for a wide range of products, from health and beauty essentials to personal care items, supplements, and much more, at in-store prices. Get all your essentials delivered straight to your door in 60 minutes, 7 days a week. Enjoy the convenience of shopping from the comfort of your home while earning Benefit Rewards with every purchase. What’s new: You can now purchase over-the-counter medication and pay with your medical aid by selecting “claim from medical aid” at checkout. T’s & C’s apply. Download our app to enjoy our convenient 60-minute delivery service.
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 benefit 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.
Dis-Chem Online offers delivery from Monday to Friday, between 08:00 and 17:00. Enjoy the flexibility of choosing our affordable delivery option, with a flat rate of R35 per order or free of charge for orders over R600 in main metropolitan areas and a R150 flat fee for non-metropolitan areas. Your order will be delivered within three to five working days from the time of payment. We value your satisfaction, and if for any reason you are dissatisfied with a purchase from our online store, you can easily return it to any Dis-Chem store for a full refund, replacement, or exchange. Terms and conditions apply.
BIOGEN HALF MARATHON & 5KM FUN RUN PRESENTED BY MOMENTUM
MULTIPLY
12 January
The 2025 Dis-Chem Half-Marathon presented by Momentum Multiply traditionally kicks off the New Year’s running activities. Proudly hosted by Bedfordview Athletics at Virgin Active Bedfordview, the event includes the 21.1km half marathon and a 5km Fun Run. The events are timed mat to mat. Half marathon entries include a goodie 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 goodie bag not included). There are 1000 entries available. dischem21.co.za
MOMENTUM MEDICAL
SCHEME ATTAKWAS EXTREME PRESENTED BY BIOGEN
18 January
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
6-9 February
The Marino Monster awaits at this iconic four-stage race. With breathtaking trails through the Bokkeveld and winding routes in the Witzenburg 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 race 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
8-9 February
Don't miss the 52nd edition of the world's biggest open water swim, the aQuelle Midmar Mile. Set your goals high and join this iconic event, where over 14 000 swimmers of all abilities add this race to their list of accomplishments. The aQuellé Midmar Mile Weekend consists of eight events over a two-day period. midmarmile.co.za
15 February
Swim, bike and run in picturesque Langebaan as the Club Mykonos Resort hosts the Blue Lagoon Triathlon.
The event is an ideal early season race offering Standard and Sprint triathlon race distances. Athletes will take to the lagoon for the swim before tackling the coastal road towards Saldanha Bay on the bike leg, and end off with a lapped run inside the quaint and colourful seaside resort. Entrants can also opt for various Aquabike events, which consist of a swim and bike leg. bikeruntri.co.za/blue-lagoon-triathlon
16 February
Fully stocked water points, a finisher's medal, and an exciting prize giving await riders in the 116km Super Classic presented by Ensure and 62km DS 24 Challenge. There is also a new 8km fun ride on the day. The race serves as a seeding event for the Cape Town Cycle Tour and the Virgin Active 947 Ride Joburg. All proceeds go directly to Retina South Africa, an organisation that supports South African patients losing their vision due to retinal blinding 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. retinasa.org.za
1 March
Get ready for the ultimate fitness challenge as HYROX makes its exciting debut in Johannesburg as this groundbreaking event comes to the City of Gold for the first time. Whether you’re looking for a new adventure or want to take on the challenge in your own city, HYROX Johannesburg is the event for you. Go solo in the HYROX Open/Pro division, team up with a partner in the HYROX Doubles division, or rally three friends and tackle the HYROX Relay division together! hyrox.com/event/hyrox-johannesburg/ SEE MORE EVENTS
2 March
Enter one of three race distances and compete as an individual or as a team in the Sprint, Ultra 153, or Ultra triathlon. These events give competitors a challenging but spectacular race route along the beachfront, with full road closure. The event is para-tri friendly.
8-9 March
Run The Karoo is a twoday event that 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 amidst 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
9 March
The 47th 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 rand 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
29-30 March
The next instalment of this exciting premium functional fitness event will comprise teams of 2 (male/male or female/female or male/ female). Teams can compete in four divisions, including Scaled, Intermediate, Masters, and Rx'd.
There will be 5 workouts over the weekend. The leaderboard is determined purely by the standings of the teams after the 5 workouts. The workouts will test the athletes' ability to strategise for the best team performance while having a ton of fun. The DJ and MCs will keep the crowd entertained and up to date with all the action all weekend. capturefit.co.za
5KM DASH PRESENTED BY MOMENTUM MULTIPLY
After 22 years, Dis-Chem is proud to announce that its leading sports and wellness brand, Biogen, will take over the event naming rights as title sponsor of its iconic Half Marathon and 5km Dash races, with presenting sponsor Momentum Multiply joining for a second year.
The 23rd edition is proudly hosted by Bedfordview Country Club Athletics and will take place on 12 January 2025.
The Half Marathon will have a seeded start and will be timed as normal. The race starts on Riley Road in Bedfordview at 06:00 am on Sunday. The 5km Dash starts 30 minutes later at 06:30 am on the same day and will also be a timed event.
Runners can look forward to the same high-quality event, with exceptional value and the same challenging route that winds through the hills of Bedfordview, Morninghill and Primrose.
The route offers spectacular views and serves as the perfect fitness tester to kickstart the 2025 running calendar in Gauteng.
‘We are extremely proud of our 22-year sponsorship of the event’ said Rui Morais, Dis-Chem Pharmacies CEO.
“The promotion of a healthy lifestyle, and our emphasis on overall wellbeing has always been an anchor to the Dis-
Chem brand, and this focus, supported by an ongoing investment in sport, simply echoes the brand promise that ‘Better Health Starts Here’. The long-standing relationship with Bedfordview Country Club Athletics has served us well, and we have no doubt the team will deliver another first-class event, now with our premium brand Biogen at the forefront.”
Race Director, Charnia Yapp, added: “Bedfordview Country Club Athletics looks forward to hosting the 23rd race with a new title sponsor still within the Dis-Chem Group. We are delighted to continue the journey with Biogen, Momentum Multiply, Dis-Chem and all the cosponsors who make races like ours possible for novice and seasoned
runners to enjoy. The sponsors bring incredible value to the runners.”
Presenting sponsor Momentum Multiply offers a world-class wellness rewards programme that rewards members from day one for looking after their mental and physical wellbeing.
“You earn rewards from day one for making healthy choices and for every step you take to improve your overall health. We’re excited to partner with the Biogen Half Marathon and 5km Dash because it aligns with getting our members to make healthier choices and stay active,” explained Márcia Eugénio, Head of Multiply, which is part of Momentum Health Solutions.
Momentum Health Solutions is also an avid supporter of multiple sporting disciplines across South Africa, with sound investment in cricket, cycling and running, to name a few.
Biogen Brand Manager, Brandon Fairweather shares the sentiment.
“Biogen has worked with Momentum Health Solutions on multiple national events and it’s a seamless, natural fit with both brands focused on enhancing health and fitness.”
Fairweather added that Biogen is excited about this opportunity. “We are grateful that Dis-Chem has entrusted us with their flagship event, and we look forward to building on what is already known to be a world-class run.”
The event will again raise funds for the two legacy race charities, namely the Lambano Sanctuary and the Namaqua Dog and Donkey Foundation, which undertakes the sterilisation, vaccination and treatment of animals in informal settlements on the East Rand. The Dis-Chem Foundation will match all donations by runners, over and above their entry fee.
Visit www.biogen21.co.za to enter or for more event info. There are 6000 entries available for the 21km race. All entrants will receive a technical race T-shirt and goodie bag. There are 1000 entries available for the 5km Fun Run. Entries close on 15 December or once the available entries are sold.
at the Boksburg City Stadium. All event proceeds are donated to Retina South Africa, which is the country’s only organisation providing inherited retinal disease patient support and research. All funds raised go towards research for potential treatments and therapies and broadening access to medical treatment for patients.
As a prestigious component of the Mzansi National Road Series and an official seeding event for the Virgin Active Ride Joburg 947 and Cape Town Cycle Tour, this event unites cycling excellence with a transformative impact on the visually impaired community.
62km DS24 challenge, which gets underway at 07:30. Both distances include dedicated para sport categories, reinforcing the event’s commitment to inclusive cycling.
Following remarkable growth of 195% in participation from 2023 to 2024, race organisers aim to attract 4,000 cyclists in 2025. Online entries are now open and close on 4 February 2025. Event highlights include the race village, which will feature entertainment, refreshments and professional support services, and two major prize draws for entrants: 1. An Orbea bicycle sponsored by Cycle Lab 2. A luxury stay at Pezulu Tree House Lodge
Premium partnership positions are available for the Ladies Race and Para Category, offering exposure to 400,000+ cycling enthusiasts. Sponsors benefit from comprehensive brand visibility and alignment with Retina South Africa’s mission.
Date: Sunday, 16 February 2025
Venue: City Stadium, Jubilee Road, Boksburg
Distances: 116km Super Classic presented by Ensure; 62km DS24 challenge, which includes the Disability Category.
Enter online at: online.entries.co.za.
New Primal Concentrate Pre is an explosive pre-workout dosed to deliver a surge of energy and increased stamina to power through your workouts with added ingredients to support intense muscle pumps from your efforts in the gym. Each serving contains 3,000mg Beta-alanine, 1,500mg L-Citrulline Malate, 1,500mg L-Arginine Alpha Ketoglutarate (AAKG), 1,250mg Betaine Anhydrous and 250mg Caffeine Anhydrous to support training intensity to deliver better gains. Available in Cherry and Coco-Pine flavours.
Mixing up a bottle of Primal Amino Energy to power you through your day or workout just got more convenient with the launch of easy-tocarry sachets. Carry this amino acid energy drink, formulated specifically for women, by women, wherever you go to benefit from 585mg L-Carnitine to potentially improve physical performance, delay fatigue during exercise and support fat metabolism and oxidation. Added chromium supports healthy glucose metabolism and assists the body in metabolising carbohydrates and fats, with 150mg caffeine per serving for energy and fatigue resistance.
Primal Clear Beef Protein Isolate is a protein powder made from grass-fed beef through a hydrolysation process that isolates beef’s constituent peptide proteins. Each serving provides 25.6g of protein, with zero added sugars. Beef protein powder is naturally free from lactose, which makes it ideal for those looking to reduce or eliminate dairy from their diets. It is available in Refreshing Cola flavour.
With the addition of Cappuccino, Chocolate and Crème Soda options to the range, Primal Protein Shake Ready To Drink (RTD) is now available in an even wider selection of delicious flavours. Every 350ml bottle packs 25g of protein, with just 170 calories and 14g of carbohydrates. Ideal as an on-the-go snack or post-workout drink, this protein RTD is low in fat, high in calcium and contains no added sugar.
Hydrade Zero is a low-calorie isotonic sports drink for those seeking a sugarfree hydration solution. Perfect for the weekend warrior, professional athlete or anyone in between, Hydrade Zero is packed with B vitamins, coconut water and essential electrolytes to naturally boost your energy and keep you hydrated without the added sugar. Available in refreshing Island Breeze and Mountain Breeze flavours, it’s ideal for intense workouts, endurance events or as an everyday refreshment.
Kickstart 2025 with the support you need to transform your lifestyle and physique! Registrations for NPL’s 8th Body Revolution Challenge open from 3 January to 2 February. Starting 3 February, this 12-week program helps you build healthier habits, with customised meal plans (including vegan options), fitness advice, supplement recommendations, and weekly check-ins to keep you motivated. Plus, stand a chance to WIN over R350,000 in cash and prizes! Don’t miss out—sign up at www.npl.za.com/ pages/body-revolution.
Your favourite NPL products are now available in convenient sachets from Dis-Chem stores. Fit NPL nutrition into your on-the-go lifestyle for added convenience with NPL Platinum Whey Protein sachets, NPL Plant Protein sachets and NPL Amino Burn sachets.
NPL Cream of Rice is an easily digestible, pre-cooked complex carbohydrate rice cereal. Naturally free from gluten, cholesterol and fat, NPL Cream of Rice is made from milled white rice, delivering 33g of complex carbohydrates per serving, and can be conveniently prepared in under 3 minutes. Now available in delicious Vanilla flavour!
NPL has a new flavour option in its mass gainer Pro Gains range with the release of Choc Candy. NPL’s Pro Gains is a premium sports supplement formulated to promote muscle hypertrophy. This musclebuilding shake contains 50g of highquality protein per serving through a multi-stage protein release mechanism, with complex carbohydrates designed for individuals seeking to maximise lean muscle gains. Furthermore, Pro Gains provides 10g of naturally occurring BCAAs and 10g of L-glutamine, which have been shown to aid in protein synthesis, decrease the rate of protein breakdown and assist with muscle
NPL Anabolic Whey is a high-quality protein shake with 27g protein per serving, designed for individuals looking to gain lean muscle. NPL Anabolic Whey works with other key ingredients to promote muscle anabolism and enhance muscle protein synthesis. The volumising stack contains creatine monohydrate for increased strength and performance. Available now in a new Peanut Butter Ice Cream flavour. NPL HGH Anabolic Support
NPL Creatine Fuel utilises an advanced creatine delivery system designed to enhance muscle-cell volumisation. This product is formulated to maximise creatine absorption, amplify ATP production, and increase power output. Delivers a combination of carbohydrates, including highly branched cyclic dextrin and waxy maize starch, which may replenish muscle glycogen stores more efficiently than traditional carbohydrate sources. This unique formulation may support the rapid delivery and absorption of creatine and other key anabolic components into the muscle tissue to increase muscle recovery and promote muscle hypertrophy. Beta-Alanine, which has been added to the formulation, is an amino acid which has been found to accelerate exercise performance and support endurance.
Growth hormone is known to stimulate cell growth and regeneration to enhance muscle recovery, growth, body composition and metabolism. The Testosterone & Growth Hormone complex in NPL HGH Anabolic Support helps to support your body’s natural growth hormone and testosterone production for optimal wellbeing. As growth hormone release peaks during sleep and has been found to help promote recovery, reduce fat mass and enhance muscle growth, the Night Time Growth Complex in HGH Anabolic Support provides ingredients to improve restorative sleep.
A comprehensive, multifaceted gut health complex of pre-, pro- and postbiotics to aid digestion, immune health, dental health, restore the microbiome and strengthen the gut lining. Includes a five-strain probiotic supplying 10 billion CFU per dose with Orafti® Prebiotic fibre to support the growth of good gut bacteria. Postbiotics, developed from algae, are fermented microbes that only break down at the end of the digestive system, supporting overall digestive function.
FoodGrown™© BioMag+ is a highly bioavailable and easily digestible complex of natural magnesium from yeast (150mg) with magnesium glycinate (350mg), formulated to potentially support stress and anxiety management and aid sleep quality.
Tony Ferguson Multi Vitamin Mineral Complex is a complementary medicine that supports the maintenance of good health with a range of nutrients. The slow release formulation includes B complex vitamins, vitamins C and D3, zinc and iron. This product is diabetic friendly. Now available in a 30s monthly pack.
A source of omega-3 fatty acids, antioxidants and phospholipids ethically sourced from Antarctic krill oil to support heart, brain and immune health. Extracted using an ultra-low temperature process to maintain purity and the integrity of the inherent nutrients, FoodGrown Pure Krill Oil is naturally high in omega-3 fatty acids, phospholipids and astaxanthin, a powerful antioxidant that may help to reduce inflammation. This product is Friend of the Sea-certified.
Improve your metabolism and balance thyroid function with Slimz Thyroid
Support capsules to support weight loss, burn fat and increase energy. Formulated to improve thyroid function by attaining a balanced metabolism, body temperature and a healthy weight.
Biogen Plant Based Protein has a new superior protein blend that includes rice protein concentrate and pea protein isolate with other plant-based protein sources such as fava beans, chickpeas, hemp seeds and pumpkin seeds. This plant protein performance powder is naturally free from gluten, soy and lactose, making it ideal for athletes and individuals following a vegan or dairy-free lifestyle. Added bamboo fibre supports digestion. Available in Berry Smoothie, Vanilla and Chocolate flavours.
Did you know that Biogen is part of the
If you lack the motivation for seriously intense training, channel the raw intensity of new Biogen Rampage Dark Matter, designed to ignite a relentless drive. Conquer your workout like never before with this high-potency preworkout, formulated to include Zynamite®, offering next-generation support for mind and body, delivering enhanced energy and improved sports performance. Let the dark matter fuel your ultimate training session with 300mg caffeine, 3,200mg Betaalanine, 300mg Alpha GPC, 1,500mg Taurine and 3,000mg creatine monohydrate in every serving. Available in Black Cherry and Tropical Fury flavours with Black Effect.
extraRewards offers you an instant 20% discount on many products at Dis-Chem. The range of discounted products includes a variety of health, home, beauty and baby essentials from leading brands. extraRewards is part of the Lifestyle Benefits package available to Dis-Chem Health policyholders.
Biogen Vitamin B Complex
Boost effervescent tablets are formulated to assist energyyielding metabolism and support healthy nerve function with a formulation that includes guarana to temporarily promote alertness and wakefulness. A combination of B complex vitamins including vitamins B1, B2, B3, B5, B6, B12 and folic acid contributes to the reduction of tiredness and fatigue, with vitamin C and minerals such as calcium, magnesium and zinc for a performance boost.
The extensive Biogen Platinum range has a stunning new look and feel following a rebrand that blends form with function as the updated products now come in fully recyclable packaging. Despite having used fully recyclable PET plastic for its containers for many years, Biogen is taking further meaningful steps to have a positive impact on the environment, bolstering its approach with new labels and adhesive to ensure all packaging components are fully recyclable from top to bottom. The new and now fully recyclable labels means they can remain on the containers when they are recycled, with only the lids removed as these need to be recycled separately. Furthermore, Biogen will later this year trial drop-off points at 10 Dis-Chem stores across Gauteng to facilitate the actual recycling. Customers can drop off empty containers as part of the trial aimed at streamlining the process, with a view to scaling to more stores soon thereafter.
Fight fatigue, support optimal muscle health, enhance muscle recovery and strengthen your immune system with the triple magnesium complex found in new Biogen Magnesium Fizzy. Each effervescent tablet provides 200mg of magnesium from a combination of magnesium oxide (235,59mg), magnesium glycinate (200mg) and magnesium citrate (158,62mg).
Use new Biogen Cramp Care Gel for added hydration support and recovery benefits, with 180mg sodium, 69mg potassium and 40mg magnesium per serving and added branched-chain amino acids to aid performance. Available in a Salted Caramel flavour.
Biogen Complete 9 Aminos is now available in a new Peach Mangifera flavour! This refreshing blend supports muscle recovery and hydration. It’s formulated with three BCAAs at a 2:1:1 ratio and six EAAs, at levels which may assist with muscle protein synthesis, tissue repair and recovery after exercise. With only 0.3g of sugar per serving and a great taste, it’s the perfect post-workout drink. Other flavours include Orange, Cherry and Sour Apple.
PAGE 84
Local fitness influencer Jenna Brust has teamed up with Youthful Living to launch the New Year Body Fit Starter Kit. This exclusive bundle offers everything you need to kickstart your fitness journey in 2025.
2 Result-Proven 4-Week Training Plans: Home & gym workouts for upper, lower, and full-body strength. Delicious Recipes: Low calorie meals and quick, on-the-go smoothies. Essential Body Fit fitness products. (Appetite Zero, Lipo Therm 60’s, Tummy Detox caps, Metaboliq Liquid, Shake and Slim Vanilla, Collagen Creamer)
Product Recommendations: Tools and Body Fit favourites to boost your results. Free Consultation Call: Get expert advice and answers to your fitness questions.
Available in select stores and online early February. Start your year strong!
You can now find Motherkind, one of South Africa’s first and most trusted collagen supplement brands, at Dis-Chem stores. The company is renowned for developing innovative nutricosmetics and supplements that promote kindness to the body from within. Hydrolysed collagen peptides are Motherkind’s signature ingredient. The collagen is imported from Brazil in its purest form, where only the best raw materials undergo hydrolysis and enzyme processing of a superior standard. Motherkind develops low-carb, low-sugar products that are majority gluten- and dairy-free. Their offering is healthy, yet delicious and the company ensures that all products are clinically tested and Halaalapproved. Motherkind is available online and at select Dis-Chem stores countrywide.
Experience the power of clean, efficient energy with USN Iso Fuel 160 Energy Liquid. This scientifically formulated energy liquid is designed to give endurance athletes a precise 160kcal energy boost. The advanced Carb Matrix is a carefully balanced combination of glucose and fructose that ensures rapid absorption and sustained energy release. Formulated with essential electrolytes and potassium, Iso Fuel supports optimal hydration and muscle function, reducing the risk of cramps and fatigue. With no artificial sweeteners or colours, it’s a clean and effective way to fuel your athletic goals. Choose from four delicious flavours: Green Apple (caffeinefree) Strawberry & Kiwi (caffeine-free), unflavoured (caffeinefree), and unflavoured with 100mg caffeine.
Unleash unstoppable energy with USN Spike Sugar-Free Original, a high-stimulant energy drink designed to fuel your day. With a potent 150mg serving of caffeine, this sugar-free powerhouse delivers an extreme energy boost to keep you sharp, focused and ready to take on any challenge.
Enhanced with taurine, Spike is Sugar-Free, making it more than just an energy drink – it’s also a smart choice for your active lifestyle.
Power your performance with USN Hardcore All9 Amino, a premium formula that combines Branched-Chain Amino Acids (BCAAs) and Essential Amino Acids (EAAs) to support muscle recovery, endurance and hydration. This advanced blend also includes BetaAlanine, which enhances exercise capacity and boosts muscle endurance, helping you push further during intense training. The formula is enriched with coconut water powder, a natural source of electrolytes to replenish your body while you train. Whether you aim to build muscle, recover faster or stay hydrated, Hardcore All9 Amino is your go-to solution for maximising your workouts.
Experience endurance with USN Vooma Energy Bar, now in Turkish Delight. Packed with electrolytes, it supports your body during prolonged activities, sustaining energy and boosting stamina. Indulge your performance routine without compromise.
Stay hydrated and perform at your peak with Myprotein Pro X HYROX Electro. This advanced hydration formula is packed with essential electrolytes to replenish what you lose during intense workouts, helping you recover faster and train harder.
Myprotein Pro X PreWorkout Gel
Athletes looking for ultimate convenience can look to Myprotein Pro X Pre-Workout Gels. This is the ideal product for an instant energy boost to fuel your training session or competition performance as you can consume it straight from the sachet. The unique gel blend contains 200mg caffeine to increase endurance capacity for a better workout, with citrulline malate, taurine, betaalanine and acetyl-Lcarnitine. Suitable for vegetarians and vegans. Available in Berry Blast and Tropical Storm flavours.
Myprotein Pro X Electrolytefuel
Myprotein Pro X
Electrolytefuel is designed to optimise your performance with 30g of carbohydrates per serving, with a precise 2:1 maltodextrin-tofructose ratio delivering the energy you need to fuel your training. Designed to provide a balanced and efficient energy source to your muscles when you need it most, with added electrolytes, including sodium and potassium, to help maintain the minerals lost through sweating and support optimal muscle function. Available in a Raspberry Lemonade flavour.
Myprotein Pro X Recovery
Recover optimally after hard training or racing with Myprotein Pro X Recovery. Whey protein plays a pivotal role in providing essential amino acids such as naturally occurring leucine, giving your muscles the building blocks to kick-start the recovery process. Each serving boasts 20g of hydrolysed whey protein, 15g of carbohydrates from maltodextrin and 964mg of essential electrolytes in a formulation tailored to support your recovery. Available in an Orange and Mango flavour.
Myprotein Pro X HYROX Electro
Myprotein Pro X
Energy Gel
Myprotein Pro X
Energy Gel is the ideal intra-workout product formulated for the dedicated athlete to optimise your body’s potential. Boasting 30g carbohydrates per serving, with a 2:1 maltodextrin to fructose ratio, the formulation delivers a balanced and efficient source of energy to fuel training or competition performances. Additional electrolytes in the form of sodium, potassium, magnesium and calcium support optimal hydration, and B vitamins help reduce tiredness and fatigue. Available in a Raspberry Lemonade flavour.
Optimise your hydration to support recovery and muscle function with Myprotein Pro X HYROX Electro. Boasting more than 1000mg electrolytes, including 650mg sodium to help maintain the minerals lost through sweating and 300mg potassium for optimal muscle function, Myprotein Pro X HYROX Electro is the ultimate performance hydration blend. Available in a refreshing Watermelon flavour.
In a study that followed more than 25,000 US women for up to 25 years, researchers from Brigham and Women’s Hospital found that participants who closely followed the Mediterranean diet had up to a 23% lower risk of all-cause mortality, with benefits for both cancer and cardiovascular health.
*Results published in JAMA.
Did you know?
Taking deep breaths can improve circulation
A recent scoping review suggests that approaches such as intermittent fasting, the keto diet and Mediterranean-style eating may notably extend the years a person remains healthy and free from chronic diseases, also known as ‘healthspan’.
*Scientific review published in the journal Nutrients.
According to a new study, eating an antiinflammatory diet that includes whole grains, fruits and vegetables and excludes proinflammatory foods focused on red and processed meats and ultra-processed foods, such as sugary cereals, sodas, fries and ice cream, lowered the risk of dementia by 31%
*Study published in the journal JAMA Network Open.
Did you know?
Your eyes are your body’s fastest musle. The orbicularis oculi controls the closing of the eyelids.
“A NOURISHED BODY IS A HAPPY BODY.”
Sleepmaxxing is trending...56
Introducing Lifestyle Food Wholewheat Pasta, your go-to option for a hearty meal. Available in macaroni, spaghetti and fusilli shapes, this pasta is made from 100% wholewheat flour, providing a source of fibre and essential nutrients. Perfect for those seeking an alternative without compromising on taste, Lifestyle Food Wholewheat Pasta adds a touch to your favourite dishes. Whether you’re whipping up a comforting mac and cheese, a classic spaghetti
Bolognese or a vibrant pasta salad, Lifestyle
Food Wholewheat Pasta ensures that every meal is delicious.
Lifestyle Food Peanut Butter is now available in new packaging, offering both crunchy and smooth varieties in convenient 380g and 750g sizes. Made from high-quality peanuts, this peanut butter range delivers a rich, nutty flavour and a creamy texture perfect for spreading, baking or enjoying straight from the jar. Whether you prefer the satisfying crunch or the smooth blend, Lifestyle Food Peanut Butter is a delicious addition to your pantry, ideal for a snack or meal.
Sign up for your or online today!
Giraf Macadamia Milks offers premium products made from the finest macadamia nuts, sourced from AmberGAP-certified farms that prioritise sustainable practices and support local ecosystems.
Producing these nuts takes years of careful nurturing, including soil preparation, irrigation and bee pollination. After harvesting, the nuts are de-husked, air-dried and processed at the White River factory, where they are cured, cracked, sorted and packed into delicious macadamia milk. Giraf Macadamia Milks embodies a commitment to quality and environmental responsibility, providing a wholesome choice for consumers.
Elevate your coffee experience and bring warmth and joy to every cup with the delightful Jacobs Coffee range of instant coffee and cappuccino options, perfect for every coffee lover. Enjoy the rich, full-bodied flavour of Jacobs Krönung Instant Coffee or experience a smoother, premium blend with Jacobs Krönung Gold Instant Coffee, perfect for special moments. You can savour the same great taste without the caffeine with Jacobs Krönung Decaf Instant Coffee, ideal for evening enjoyment. Jacobs Reduced Sugar Cappuccino lets you indulge in a delicious cappuccino with less sugar, with Jacobs Cadbury Cappuccino Mocha offering a delightful combination of rich mocha and creamy cappuccino, for a more indulgent option. Enjoy a nutty twist on the classic mocha cappuccino with Jacobs Cadbury Whole Nut Mocha Cappuccino, or treat yourself to a Jacobs Cadbury Caramel Cappuccino.
Tony Ferguson Green Tea with Ginger combines the refreshing, crisp flavour of green tea with an infusion of warming ginger. Packed with antioxidants from green tea and the potential metabolism-boosting benefits of ginger for a refreshing and revitalising beverage. Enjoy hot or iced, and sweeten with
Unlock the power of nutrition with Tony Ferguson Beetroot Powder! Packed with essential vitamins and minerals, this vibrant superfood is perfect for boosting your energy levels and supporting overall health. Whether you add it to smoothies, baked goods or savoury dishes, it delivers a natural sweetness and rich colour.
Chlorella is a nutrient-dense green algae packed with essential vitamins, minerals and antioxidants. Tony Ferguson Chlorella Powder is a convenient and effective way to incorporate this superfood into your daily routine by adding it into your favourite baking mixes, smoothies and juices. This naturally glutenfree and vegan-friendly product contains no additives.
Katherine via social media
INTUITIVE EATING STANDS APART FROM FAD OR CONVENTIONAL DIETS IN ITS FUNDAMENTAL PRINCIPLES AND APPROACH.
While traditional diets emphasise rigid rules and restrictions, sometimes promising quick results, intuitive eating aims to promote a sustainable and balanced lifestyle. In fact, rather than classifying it as a diet, it is often referred to as an anti-diet approach.
At its core, intuitive eating is a more mindful way to eat, encouraging followers to tune in or listen to their body’s hunger cues and only eat when truly hungry.
Importantly, intuitive eating is an evidence-based approach to eating that aims to connect the mind, body and emotions.
When you are properly in tune with your body, you will begin to understand the difference between cravings and genuine nutritional needs
The concept was developed by two dietitians, Evelyn Tribole, MS, RDN, and Elyse Resch, MS, RDN, who co-authored a book titled “Intuitive Eating: A Revolutionary Anti-Diet Approach”.
Since then, numerous studies have affirmed its relevance and application as a means to manage weight, improve our relationship with food and eating and improve our overall emotional state.
One study1 found that intuitive eating promotes harmony in the body, which helps improve diet quality because of “increased awareness of physiological cues”. The researchers also stated that the “reduction of emotional and binge eating may also increase diet quality”.
A review article2 that compared multiple peer-reviewed studies on intuitive eating also found physical benefits, with “consistent associations between intuitive eating and both lower BMI and better psychological health”.
Rejecting modern diet culture and focusing on self-care can help us develop A HEALTHIER RELATIONSHIP WITH FOOD AND OUR BODIES
Research3 findings showed that women who strictly followed an intuitive eating (IE) approach were “more likely to maintain their body weights (within ±2kg) and less likely to gain weight (>2kg) than women with low IE scores”.
The emotional benefits are perhaps the most pronounced when following an intuitive eating approach.
The results from a 2020 study4 indicate that intuitive eating “longitudinally predicts better psychological and behavioural health across a range of outcomes”.
The researchers also suggest that intuitive eating may offer “a valuable intervention target for improving psychological health and reducing
disordered eating behaviours, particularly binge eating.”
Furthermore, intuitive eating was linked3 to a “reduction in maladaptive eating behaviours and overeating frequency over time in both genders”.
By focusing on mindful eating and avoiding restrictive diets, individuals may experience less emotional turmoil related to food and body image, which can improve self-esteem and adherence to a healthier way of eating.
Rejecting modern diet culture and focusing on self-care can also help us develop a healthier relationship with food and our bodies.
With these factors in mind, intuitive eating sits between the two modern-day extremes of overeating and overly restrictive dieting.
Many people today eat mindlessly as they follow a habitual routine, or they are distracted by their phone, computer or TV while they eat. Others simply wander into the kitchen when they have nothing else to do, which is an issue in an era of food abundance, with constant access to food and snacks in the fridge or pantry cupboard, and fast foods a simple click away. On the other end of the spectrum, people count calories, restrict or eliminate food groups, or undereat in a misguided effort to lose weight.
In contrast, intuitive eating emphasises a balanced and nourishing diet, avoiding restrictive dieting, overeating and mindless eating, and focusing instead on a healthy, sustainable approach to eating and overall wellbeing.
Munching mindfully through intuitive eating means we begin tuning back into our hunger impulse to understand what, when and why we eat.
When we become more aware of our emotions and feelings, and how they affect our actions and food choices, we start differentiating between different types of hunger.
This approach can help you eat only when your body is seeking sustenance, with the ability to intuitively know when to stop once you are full.
This is known as physical hunger, which arises from biological triggers in response to a drop in energy or the need for nutrients to support tissue development or immune system function. Physical hunger is characterised by a gradual increase in feelings of hunger, which can develop into a growling tummy or empty feelings in your stomach, along with weakness and a drop in blood sugar.
Physiological or emotional hunger typically happens suddenly, driven by emotions like stress, boredom or sadness. It might not be accompanied by physical hunger cues and can lead to overeating or unhealthy food choices.
Emotional hunger generally presents as cravings for a specific type of food or food group, normally processed carbs or sugar.
While some proponents of intuitive eating, especially those on social media, suggest that intuitive eating lets you respond to every hunger cue by eating the food you desire without guilt, the truth is that this approach to eating is not about giving in to every craving or food desire.
When you are properly in tune with your body, you will begin to understand the difference between a craving and a genuine nutritional need. It can prove challenging to discern these differences at first, but with practice and patience you will become more familiar with your body and more easily determine the difference between the two.
Others simply wander into the kitchen when they have nothing else to do, which is an issue IN AN ERA OF FOOD ABUNDANCE
How to eat intuitively:
1 Pay attention to your fullness cues and stop eating when you’re satisfied.
2 Enjoy the experience. Taste and savour every mouthful, fully engaging in the eating experience to taste the flavours and notice the textures in the food you eat.
3 Interrogate and explore hunger cues as they arise to determine whether they stem from a physical need or emotional need such as emotions, stress or the environment.
4 Acknowledge and address your emotions without using food as a coping mechanism.
5 Choose foods that nourish your body and make you feel good.
6 Eat until you feel full. Stop when you do and only continue if you still feel physical hunger.
By following these intuitive eating principles, you can develop a healthier and more balanced approach to your daily nutrition that supports your overall health and happiness, with potential weight loss and other health benefits.
*To view references for this article, please visit www.livingfit.co.za/issue25/references or scan the QR code on page 7.
LIFESTYLE RECIPES
Whether you're enjoying it on a sunny afternoon or as a morning pick-me-up, this Greek Frappe is your go-to for a deliciously refreshing experience.
Inspired by traditional Greek coffee culture, this frappe combines freeze-dried coffee with a touch of sweetness and creamy vanilla macadamia milk, resulting in a perfectly balanced drink that’s both energising and satisfying.
Serves: 4
Ingredients for base
⅓ cup f reeze-dried coffee
1-2 tbsp brown sugar
1 cup crushed ice
Some water
More crushed ice (to serve)
Giraf Macadamia Drink, Vanilla flavour
Giraf macadamia milks are carefully made with the finest macadamia nuts grown by some of the best macadamia farmers in the world in the sunny, verdant Mpumalanga region of South Africa. All farms are AmberGAP-certified to ensure sustainability and Good Agricultural Practices to ensure harmony with local ecosystems and support for local communities and wildlife populations.
LIFESTYLE RECIPES
Start your day with a refreshing drink made from frozen bananas and berries, enriched with hydrolysed collagen to boost skin elasticity and hydration.
Serves: 2
Ingredients
1 f rozen banana
1½ cups f rozen strawberries or raspberries
1 tbsp Tony Ferguson Pure Hydrolyzed Collagen
1½ cups milk or plant-based alternative
Coconut cream, for serving
Beet or berry powder, for garnish
How to make it
In a high-speed blender, combine the frozen banana, berries, milk and collagen powder. Blend until smooth and creamy. In a serving glass, smear a layer of coconut cream or yoghurt on the inside for a delightful richness and a beautiful presentation. Sprinkle the inside of the glass with beet or berry powder, or crushed freezedried strawberries for a pop of colour. Pour the smoothie into the prepared glasses and enjoy your delicious, skin-loving creation!
Tony Ferguson Pure Hydrolyzed Collagen provides enhanced bioavailability and absorption from Type I and III collagen protein. Neutral in taste and quick to dissolve, you can easily add this form of collagen to your food and drinks to potentially support skin and joint health.
LIFESTYLE RECIPES
This recipe combines the light and airy texture of whipped coconut cream with the vibrant colours of beet and matcha powders. It,s a perfect pick-me-up for any time of day, offering a naturally sweet taste and smooth texture experience.
Makes: 1
Ingredients
• Lifestyle Food Coconut Water
• Whipped coconut cream or Orley Whip
• Lifestyle Food Sweetener sachets or tablets
• 1 tsp beet powder
• 1 tsp matcha powder
• Ice to serve
Whip the coconut cream and sweeten it with your choice of sweetener Divide the whipped cream, mix one batch with beet powder and the other half with matcha powder. Scoop the two creams into glasses with ice, and top with the coconut water and enjoy!
It’s a common misconception that achieving a slim, muscular or fit physique requires drastic measures like restrictive diets or eliminating entire food groups.
While these methods might yield short-term results, they often lead to unsustainable habits and potential health issues. A more effective and sustainable approach involves a balanced eating plan that ensures you get sufficient energy and nutrients to support your metabolism, recovery and overall health.
We unpack the fundamentals of any successful transformation eating plan, whether you want to lose weight, get leaner or add muscle.
TRANSFORM YOUR BODY WITH A BALANCED APPROACH TO EATING
Macronutrients are the primary energy source for our bodies. carbohydrates, proteins and fats and provide the calories we need every day to support all bodily functions, including tissue repair and growth and our metabolism. The macro- prefix means ‘large’ in Greek and indicates that these nutrients are consumed in large Each macronutrient plays a vital role in our overall health and wellbeing
While often demonised, carbohydrates are essential for providing energy for our brain and fuelling our muscles during activity. While some dieters choose to eliminate carbohydrates completely from their eating plan, this is ill-advised, because doing so can lead to other issues, such as nutrient deficiencies, compromised digestion, headaches and fatigue, and a slower metabolism.
The recommended approach is to remove all processed and refined forms of carbohydrates from your diet, opting instead for complex carbohydrates like whole grains, fruits and vegetables, which offer sustained energy and fibre.
Dietary fats gained a bad rep
By providing the building blocks for muscle (known as amino acids), proteins are crucial for growth, repair and recovery.
Our bodies need 21 specific amino acids for various functions from muscle repair and neurotransmitter synthesis to hormone, energy and enzyme production. Among these amino acids, nine are considered essential because the body cannot produce them. That means we must get them from food and supplements.
Proteins that contain all nine essential amino acids are considered complete proteins and tend to come from animal sources. Proteins that do not contain all nine essential amino acids are considered incomplete proteins and
However, These include unsaturated fats (monounsaturated and polyunsaturated), found predominantly in oils, nuts and certain foods such as avocado, and some saturated fats, which are generally found in animal products such as dairy and meat.
are typically plant-based sources. However, you can combine incomplete proteins to create a complete amino acid profile.
Strength athletes or those focused on improved aesthetics require higher protein intakes – up to 2.2 grams per kilogram of body weight per day (g/ kg/d). Active individuals require dietary protein of 1.5-1.7g/kg/d while 0.81.2g/kg/d is a common recommendation for someone looking to lose weight but retain some muscle.
Ideal protein sources include lean meats like chicken and fish, plantbased proteins like beans and tofu, and protein supplements.
The fats we should look to limit or avoid are trans fats, which are produced industrially from vegetable fats and are generally found in processed and most convenience foods.
Your Basal Metabolic Rate (BMR) defines the amount of calories you need to simply function at rest. It is the minimum amount of energy the body requires to fuel your metabolism and other bodily functions, such as regulating body temperature, breathing, cell growth and regeneration, and managing blood flow.
Without sufficient energy from your diet, the body becomes unable to maintain these processes and eventually starts to break down muscle tissue to fuel these basic metabolic functions, which is why it is critical to meet your basic energy demands.
Highly active individuals also need to factor in the energy demands of their daily activities, known as an Active Metabolic Rate (AMR), which includes exercise and the energy we expend in daily life going about our normal routine at work and at home.
ADDING YOUR AMR TO YOUR BMR DETERMINES YOUR TOTAL DAILY ENERGY EXPENDITURE (TDEE). Once you know this figure, you can then calculate your daily calorie intake to either:
Create a slight deficit (no more than 500 calories a day) to lose weight.
Create a surplus to add muscle mass.
Meet energy intake and expenditure to burn fat by manipulating your macronutrient ratios.
Your macronutrient ratio – the proportion of carbohydrates, fats and protein in relation to your overall energy intake –will differ depending on your specific goals.
Eating plans aimed at weight loss typically include a higher protein intake with moderate carbohydrates and healthy fats. This helps you feel fuller while reducing overall calorie intake. A general guideline includes 40% protein, 30% carbohydrates and 30% fats. The overall focus is on creating a slight caloric deficit of no more than 500 calories a day.
It is essential to consume enough protein to support muscle growth and recovery. This diet approach requires a higher protein intake with adequate carbohydrates for energy and healthy fats for overall health and hormone production. A general guideline is 40-50% protein, 3040% carbohydrates and 20-30% fats.
The key to getting leaner by losing fat, not necessarily weight, requires the right balance between fat loss and muscle maintenance.
This diet approach reduces your carbohydrate intake, supported with diet manipulation techniques to promote fat metabolism like carb cycling, backloading or intermittent fasting, supported by a higher emphasis on protein to preserve muscle. A common guideline is 45% protein, 30% carbohydrates and 25% fats.
It is important to note that these are general guidelines, and individual needs may vary based on factors like activity level, genetics and overall health. It’s always recommended to consult with a registered dietitian or healthcare professional for personalised advice. Remember, achieving the results you want in sustainable ways takes time and patience. Avoid crash diets or quick fixes, rather focusing on making gradual, healthy changes that you can maintain over the long term.
As the calendar ticks over to another year, the food world looks set to usher in a new era of innovation, driven by a confluence of factors, including technological advancements, growing environmental concerns and a heightened focus on personalised health.
Personalised nutrition (sometimes referred to as precision nutrition) continues to rise in prominence as a diet trend driven by advancements in genetic testing.
Due to the genetically defined individual differences in our responses to specific diets and food groups, people are increasingly understanding that there is no onesize-fits-all approach to nutrition.
As such, more people are seeking tailored dietary plans based on their DNA, microbiomes, activity levels, lifestyle factors and specific health and wellness needs.
The recent explosion in genetic knowledge has revealed new connections between genes and how our bodies digest, process, absorb and utilise specific nutrients, which impacts our weight and health.
To achieve our weight loss and wellness potential, we must make lifestyle choices that match our unique genetic makeup, with DNA testing a foundational tool that can help us make more precise choices. Known broadly as nutrigenetics, this branch of dietetics is concerned with the effects of our individual genetic variations in response to our diet and other sources of nutrients.
When we access advances in artificial intelligence (AI), we tap into unlimited potential to understand how DNA influences our ideal diet while accessing personalised recommendations that draw on the vast and growing body of research available about dieting for weight loss or improved health and wellness.
By leveraging genetic testing, AI systems can identify particular genetic markers that affect how the body metabolises nutrients and uses this information to develop individualised meal plans that optimise nutritional consumption based on genetic predispositions.
But it is not just at the confluence of AI and DNA where technology can support our dieting efforts. A recent study1 published in the journal Nutrients comprehensively investigated the current landscape of AI in nutrition. It also provided a deep understanding of the potential of AI, machine learning (ML) and deep learning (DL) in nutrition sciences.
The meta-analysis identified several AI applications in nutrition, spanning smart and personalised nutrition, dietary assessments, food recognition and tracking, predictive modelling for disease prevention, and disease diagnosis and monitoring.
According to the analysis, the selected studies “demonstrated the versatility of machine learning and deep learning techniques in handling complex relationships within nutritional datasets” and concluded that “with the rapid advancement in AI, its integration into nutrition holds significant promise to enhance individual nutritional outcomes and optimise dietary recommendations”
For example, AI-powered apps and tools are making it easier than ever to track your macros and your overall nutrient intake, offering immediate feedback on dietary decisions in addition to precise information about the nutritional value of meals. These apps and platforms can then provide healthier recommendations and monitor progress towards your goal.
Raising livestock for human consumption generates nearly 15% of total global greenhouse gas emissions
According to the latest Sainsbury’s Future of Food Report, people today care about more than just what we eat.
We also want to know how it is grown, produced, packaged, transported and sold, as these factors have implications “not just for human health but for natural habitats, animal life and biodiversity, for water consumption and desertification, for soil fertility and eutrophication, for pollution and greenhouse gases”.
As such, planet-friendly food and food production continues to grow as a prolific trend in the food industry.
The report outlines how retailers play an important role in growing public awareness about how food systems impact the environment and give consumers options to do what they can to support sustainability and a healthier environment through their food choices.
“According to scientists, diet is
the single biggest way for people to reduce their environmental impact, even more so than how they travel,” states the report.
“Following a more plant-rich diet helps reduce excessive nutrient runoff from agricultural areas into rivers and lakes, land and water use as well as greenhouse gases. Currently, more of us are looking to eat seasonally and add more fresh produce. With fewer food miles, promised freshness and even the chance to get to know who has grown your food, seasonal and local food can offer low environmental impact and support local economies (particularly when renewable energy is used for production).”
Traditional protein for human consumption comes from meat, fish, dairy and eggs, with meat production one of the most resource-intensive forms of farming, requiring significant land, water and energy.
It also has an outsized environmental impact due to greenhouse gas emissions and the use of arable agricultural land, with data from the University of Colorado Boulder Environment Center showing that: raising livestock for human consumption generates nearly 15% of total global greenhouse gas emissions. In addition, processing 0.45kg of beef uses 9,500 litres of water while it takes 1,805 litres of water for eggs and nearly 3,400 liters for cheese.
Diet is the single biggest way for people to reduce their environmental impact, even more so than how they travel.
As such, Sainsbury’s Future of Food Report explains how scientists are calling for a change in our diets and the way we consume our protein, with expectations that the nontraditional or alternative proteins market will grow more than 25% by 2025.
Key trends in this space highlighted in the report include jackfruit, mushroom-based products, algae milk, seaweed caviar and insect protein.
FROM SLEEP-TRACKING WEARABLES AND SLEEP AID DEVICES TO WHITE NOISE APPS AND SLEEP SUPPORT SUPPLEMENTS, SLEEPMAXXING HAS BECOME A PROLIFIC TREND IN 2024, ESPECIALLY AMONG GENZERS.
As people become more aware of the crucial role sleep plays in physical and mental health and prioritise self-care, many are actively searching for ways to optimise their sleep performance, particularly amid a generational and cultural shift that values efficiency and productivity.
Our body works to restore and repair tissues and other bodily systems while we sleep
As sleepmaxxing offers the promise of achieving better sleep, which can lead to better health and performance, many people are jumping onto social media platforms to learn how.
While there is no question that getting sufficient quality sleep each night is essential to your health, recovery and mental and physical performance, the trend is also creating unhealthy fixations on sleep optimisation while some are using the trend to push commercial interests.
While some aspects of the sleepmaxxing trend can support healthy shuteye, some of the advice and products featured in some of the most popular videos are raising concerns, particularly those that promote extreme or exaggerated behaviours and ‘sleep hacks’.
The first three sleep stages happen during NREM sleep and the fourth stage occurs in the deeper REM sleep stage.
Cycle 1. Relatively light sleep that lasts around 5-10 minutes at the start of a sleep cycle.
Cycle 2. Lasts for approximately 20 minutes. The brain begins to produce bursts of rapid, rhythmic brainwave activity known as sleep spindles. Your body temperature and heart rate also begin to decrease.
Cycle 3. Deep, slow brainwaves known as delta waves begin to emerge, which leads to a deep sleep state that lasts for approximately 30 minutes.
Cycle 4. You enter REM sleep. Your respiratory rate and brain activity increase. Your sleep cycle does not always progress through these stages in sequence and often fluctuates through the various levels several times throughout the night.
During sleep, we drop off into a state of suspended sensory and motor activity characterised by total or partial unconsciousness. Nearly all voluntary muscle activity and bodily functions stop overnight as our mind and body cycles through various sleep stages.
Quality sleep is more than just the quantity of hours you spend in bed. It’s about the composition, consistency and continuity of your sleep, as well as how refreshed you feel when you wake up.
Continuity: Getting sufficient sleep is essential. The recommended amount varies by age, but most adults need between 7-9 hours of uninterrupted sleep each night.
There are two main types of sleep: Non-rapid eye movement (NREM) sleep & rapid eye movement (REM) sleep.
Composition: You need to cycle through the various sleep stages, with sufficient time in each phase for full physical and mental restoration.
Consistency: Maintaining a regular sleep schedule helps regulate your body’s internal clock.
Our body works to restore and repair tissues and other bodily systems while we sleep. As the body releases various hormones during the night, sleep supports muscle and connective tissue repair, drives muscle growth and strength development and restores the immune and nervous systems, including the brain.
Better immune system function1
Improved physical performance2
Better mental health and function3
Lowered risk of lifestyle disease, including hypertension, cardiovascular disease, obesity and type-2 diabetes4
Improved stress resilience5
When it comes to the sleepmaxxing trend, do not focus on the gimmicks, extreme advice or outlandish techniques.
The basic formula for healthy, restorative sleep hasn’t changed since the dawn of the sleepmaxxing trend. Get the basics right and you’re more likely to drop off to sleep quickly and get sufficient deep sleep to wake up feeling refreshed and rejuvenated.
Create a conducive sleep environment. Keep your room dark, quiet and cool. Support this environment with a consistent routine, implementing sound sleep hygiene practices like going to sleep at the same time every night, avoiding screens, caffeine and alcohol before bed, and winding down before turning off the lights with some reading, meditation or breathing exercises.
You can also consider sleep support supplements. Quality, well-formulated products contain natural botanical ingredients such as valerian extract, passion flower powder and hops extract that may improve sleep quality, along with vitamins and minerals like magnesium and zinc, which increase GABA production – a neurotransmitter responsible for calming your central nervous system, relaxing you and preparing you for sleep.
*To view references for this article, please visit www.livingfit.co.za/issue25/references or scan the QR code on page 7.
PRO TIP
Fill up on greens. Eat lots of veggies and salads (at least twice a day). Every lunch and dinner should contain a raw salad and some green steamed or grilled vegetables. These foods should be the basis of your eating plan. Foods and vegetables that contain fibre, antioxidants and low-GI carbs are all great for a clean and healthy system.
FOLLOW SAFE DETOX GUIDELINES TO START THE YEAR FEELING REFRESHED AND REVITALISED
Unsurprisingly, detox diets are extremely popular at the start of a new year as people look for ways to lose weight, rekindle vitality and improve their digestion and general health.
Some use the opportunity to detoxify their systems following the festive season overindulgence after weeks of social eating and drinking, lots of sugar and processed foods, and caffeine.
While there are various detox diet plans available, most typically involve a period of fasting, followed by a strict diet of raw vegetables, fruit, fruit juices and water.
However, there is a general lack of sufficient clinical or scientific evidence to support claims that detoxes work.
Worryingly, many extreme approaches and popular plans deviate from commonly accepted best practices around healthy eating guidelines.
While a typical detox diet lasts from three days to two weeks, following a very restricted detox diet, especially one that severely limits protein or requires fasting, can result in fatigue and may cause other issues such as headaches
Longer fasts may also result in vitamin and mineral deficiencies, which can weaken your immune system and compromise your recovery from stress and exercise.
For those looking to lose weight, a prolonged restrictive detox diet generally slows your metabolism as your body finds ways to conserve energy. This natural response to severe calorie restriction can make it harder to lose weight.
Any weight loss that detox dieters experience, at least initially, is generally temporary because it results from water loss rather than any meaningful reduction in body fat.
People will often regain any lost weight and more when the detox period ends, especially if they don’t maintain healthy eating habits.
Promise a quick fix.
Claim miraculous fatloss effects from foods. Avoid or severely limit an entire food group. Promote eating mainly one type of food. Suggest easy, rapid weight loss (more than 1kg a week).
Recommend eating foods only in particular combinations. Make claims that sound too good to be true.
Focus heavily on appearance rather than health benefits.
Drink a minimum of 8 glasses of water per day.
Combine your food correctly.
Walk for 30 minutes a day, don’t overexert yourself.
Yoga and tai chi are great ways to enhance detoxification through deep breathing.
Take the time to chew food well.
Dry body brush every day to increase lymphatic function and circulation.
Sleep at least 8 hours a night.
Take a bath 3 times a week in Epsom Salts - it is great for relaxation and detoxification.
A better approach to detox dieting is to support your body’s natural detoxification system with a healthy lifestyle, wholesome diet, regular exercise and quality supplements that support liver function, improve digestion and assist the body in eliminating toxins through natural processes.
Eating a well-balanced diet, following a healthy lifestyle and incorporating certain supplements can eliminate the need to follow potentially damaging detox practices and diets.
When you create a healthy body and environment, your detox organs such as your liver, gut, skin and kidneys should function optimally, ensuring your body remains in a constant state of selfcleansing.
However, detoxification is not only supporting your body to remove or eliminate toxins. You can also support better health and vitality by reducing the amount of toxins you put into your body by quitting smoking, reducing your alcohol intake to recommended levels and limiting your exposure to environmental toxins and stress.
Ultimately, the most effective approach is following a lifestyle that supports natural detoxification by following a diet that consists predominantly of fresh natural foods such as fruit, vegetables and lean proteins.
Limit or eliminate as far as possible processed foods, chemicals, artificial preservatives and sugar from your diet. It is also important to hydrate properly with sufficient water daily – a minimum of eight glasses of water per day, drinking up to 3 litres.
Consume the juice of up to 1 lemon daily. Squeeze them over salads, in water or over veggies. Lemon helps regenerate and support the liver.
From a supplement perspective, it is not always possible to get all the nutrients we need from food, especially when detoxing as we often need extra support.
Products that contain powerful antioxidants like vitamin C help neutralise free radicals, which can become harmful by damaging cells if you produce them in excess. This cellular protection function is especially important for the liver, which is the primary organ involved in detoxification.
Vitamin C works synergistically with glutathione, another powerful antioxidant produced by the body. Glutathione helps detoxify harmful substances like heavy metals and pollutants.
Similarly, research1 suggests that natural extracts such as milk thistle may act as a liver protectant and may support healthy liver function through its action as an antioxidant, anti-inflammatory and antifibrotic substance. Extracts of pomegranate and aloe vera also exert antioxidant effects that help protect liver cells by shielding them from free radical damage and may reduce inflammation in the liver.
Senna is a plant-based laxative often found in detox support supplements. This ingredient may help support natural detoxification by stimulating bowel movements through increased bowel motility and softer stools. By increasing bowel motility and softening stools, senna may help the body eliminate waste products and toxins more efficiently.
Lastly, consider probiotics to support your body’s natural detoxification efforts. These beneficial gut bacteria may help support healthy digestion by restoring the natural flora in the digestive system. Research2 also affirms the role of probiotics in “biodetoxification” with the researchers concluding that “specific probiotic strain and probiotic combinations bring significant health outcomes”.
*
Ina world increasingly focused on holistic wellbeing, the pursuit of health has evolved beyond the traditional reactive treatment approach, with more people globally embracing proactive measures that focus on complete mind and body wellness.
Emerging trends are redefining how we approach wellness, emphasising prevention, sustainability and a deeper understanding of our bodies. From the quest for a longer, healthier life to the cultivation of a thriving gut microbiome, these five health trends are set to shape the health and wellness sector in 2025.
People are living longer on average, which means ageing with grace and vitality has surged up the priority list for health-conscious individuals.
Healthy ageing is emerging as a major priority in numerous wellness trend reports, with data from the 2024 McKinsey Consumer Trends Report showing that more than 60% of respondents say it is “extremely or very important” to purchase longevity products, with 70% indicating that they plan to buy more products in future.
Sharing insights in the report, the McKinsey Health Institute suggests that boosting quality of life, while managing age-related diseases, will become critical and that a holistic approach is required to move the needle. Ageing well entails maintaining physical and mental health with tailored exercise and nutrition plans.
The Deloitte Predicting the Future of Healthcare and Life
Sciences in 2025 report highlights increased adoption of technology that monitors healthcare data through validated apps, wearables and connected devices.
In this space, artificial intelligence (AI) will play an increasingly significant role in personal wellness, from AI-driven health coaches and virtual twins that help to enhance behavioural change to personalised fitness plans and customised mental health support.
The rising domain of “AgeTech” is also offering solutions that help older people live safely and independently for longer. A shift to preventative measures, including vaccines, genetic testing and therapies to boost vitality, wellness and immune health, were additional trends highlighted in the report.
60% “extremely or very important” to purchase longevity products consumer trends now:
Sustainability emerged as a prolific trend in 2024 and the theme looks set to carry its relevance into the wellness sector in 2025.
In essence, sustainable wellness is about creating a harmonious relationship between individuals and the planet. By adopting sustainable practices like mindful consumption, natural and organic product preferences, and an eco-friendly lifestyle, people are looking to improve their wellbeing while also contributing to a healthier and more sustainable future for generations to come.
As consumers become more conscious of their environmental impact, more are choosing eco-friendly health and wellness products made and manufactured using sustainable and ethical practices, with a rise in biodegradable packaging, organic ingredients and ethically sourced goods.
50% anticipate making gut health a higher priority over the next few years consumers say:
The latest Future of Wellness survey by McKinsey identifies gut health as a focal point in holistic wellness as new research uncovers its connection to immunity, chronic diseases, optimal nutrition and mental health via the gut-brain axis.
According to survey findings, more than 80% of consumers in China, the UK and the US consider gut health important, and more than 50% anticipate making it a higher priority over the next few years.
As such, gut health and digestive functional foods and supplements, including probiotics, prebiotics, digestive enzymes and fermented foods, will continue to gain a greater share of pocket among healthconscious supplement and food shoppers in 2025.
Trends in the US and China highlighted by McKinsey show that probiotic supplements in vitamin or pill form are the most popular.
In the UK, consumers prefer a nutrition-based approach, prioritising probiotic-rich fermented foods such as yoghurt or kombucha.
While chasing a slim or more muscular physique is a fitness trend that never loses its relevance or importance, more people are choosing to lose weight for health reasons.
In the McKinsey survey, 60% of the consumers interviewed said they were seeking a weight management solution and more than half stated that they were looking to lose 4.5kg or more.
The enduring relevance of weight management as a health and fitness trend relates to a confluence of factors.
Rising obesity rates worldwide continue to keep weight loss a top priority among healthcare professionals and sufferers alike, particularly due to the health implications.
Excessive weight is associated with numerous chronic diseases such as heart disease, diabetes and certain types of cancer, with strong mental health connections.
Growing awareness about the interplay between obesity and health has driven consumers to prioritise weight management as a preventive health measure.
Advancements and ongoing innovations in fitness tracking devices, dietary apps and personalised nutrition plans have also made it easier for consumers to monitor and manage their weight.
Sleep health continues to gain recognition as a critical component of overall wellness, with a surge in sleep optimisation – also known as sleepmaxxing – practices and technologies dominating social media feeds and trend reports.
In their quest to improve their sleep quality and duration, more health-conscious consumers are investing in smart mattresses, sleep trackers and apps that monitor and enhance sleep quality.
AI is also revolutionising the way we analyse and interpret sleep data to identify trends and insights, with the Sleep Initiative Trends report identifying personalisation and proactive recommendations as key benefits to emerge from these technology-driven advancements.
Practices such as sleep hygiene (creating a sleep routine and conducive environment), taking sleep support supplements, including nootropics, and relaxation techniques before bedtime will also become more commonplace in contemporary wellness advice in 2025.
A study by German researchers found that performing squats on an unstable surface engaged the brain more than performing the same exercise on a stable surface, which may suggest a cognitive benefit. Performing squats on a stable surface reduced performance among both young and old participants on a simultaneous cognitive task by 9% while doing them on an unstable surface resulted in a 14% decrease in cognitive task performance.
*Study published in the journal Scientific Reports.
A study investigating muscle memory following strength training determined that once muscles gain extra myonuclei from training, they keep them even if the muscles shrink due to detraining. As such, previously trained muscles needed less gene activity to grow following a break compared to previously untrained muscles.
*Study published in The Journal of Physiology.
A new study found that women engage in strength training 2-3 days a week are more likely and have a lower risk of death from heart disease, compared to women who do none.
*The Journal of the American College of Cardiology.
Alex via social media
THE TIME HAS FINALLY COME TO LAY THE AGE-OLD GYM DEBATE TO REST BECAUSE WE NO LONGER NEED TO PONDER WHETHER WEIGHTS OR CARDIO ARE BEST.
Hybrid training – one of 2024’s hottest fitness trends – is blurring the lines between the training styles, offering a range of real-world benefits like improved strength, fitness and health, along with a beneficial dose of novelty and some serious enjoyment factor.
While professional athletes in sporting codes like rugby, football and track and field have always combined training modalities to develop the right balance between strength and fitness, mainstream exercise trends like CrossFit popularised a more varied training approach among the average fitness enthusiast.
Hybrid training challenges you to push yourself beyond your comfort zone
Hybrid athlete fitfluencers on social media like Nick Bare (@nickbarefitness), Olivia Jarvis (@oliviajarviss) and Fergus Crawley (@ferguscrawley) have helped to popularise this type of training in recent years.
The rising popularity of HYROX around the world is the latest force fuelling the growing popularity of blended exercise regimens.
HYROX combines eight 1km running intervals with functional exercises to challenge participants with a unique combination of physical activities.
Each station requires participants to perform a different exercise, including SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges and wall balls.
Beyond the novelty and excitement of HYROX, swapping specialisation in the gym for a more generalist approach supports everyday functional strength and fitness, better overall health and injury prevention through enhanced mobility and movement efficiency.
In this context, hybrid training is defined as any combination of multiple training modalities –it doesn’t need to be running and lifting.
Strength and Cardio:
Combining weightlifting or bodyweight exercises with cardio activities like running, cycling or swimming.
Strength and Flexibility:
Incorporating stretching or yoga into your strength training routine to improve mobility and reduce muscle soreness.
Combining exercises that mimic everyday movements with strength training and cardio to improve overall functional fitness.
Those who combine structured weightlifting and cardio during the week also like to incorporate unstructured play, engaging in other fun and trendy activities like weekly Padel or pickleball games, or head outdoors over weekends to go hiking or rucking (walking with a weighted rucksack).
By combining fitness activities, you can develop a unique combination of skills, abilities and physical attributes that allow you to perform at a high level in various sports.
There are various reasons why hybrid training has gained traction among the physically fit and active. A major drawcard is the variety.
As people grow weary of training in the same gym environment day in and day out, with little variety in their exercise selection and workout structure, many are choosing to augment those weight room sessions with outdoor activities or sporting codes that add a dimension of fun or skill mastery.
EACH
The hectic pace of modern life also leaves little time to get to the gym every day, even for the most dedicated gym members. The ability to throw on a pair of running shoes or hit the indoor trainer for a group Zwift cycling session means you get your daily session done, no matter what life throws at you.
Hybrid training also challenges you to push yourself beyond your comfort zone and your favourite disciplines, making you a more well-rounded athlete, which has performance carryover into multiple sporting codes.
And it is a great way to avoid overtraining and burnout by making it harder to plateau in your progress as the diversity constantly trains different systems and muscles.
INCLUDING SkiErg, sled push, farmer’s carry, sandbag lunges & wall balls.
A study1 published in January 2017 in the journal Medicine & Science in Sports & Exercise showed that a combination of weight training and cardio was more effective than either in isolation at improving various health markers and weight loss.
The researchers determined that women who engaged in strength training were more likely to have a lower body mass index (BMI), were more likely to eat healthfully and were less likely to smoke, compared with women who did not participate in strength training.
As a result, participation in any strength training was associated with a 30% reduction in type 2 diabetes and a 17% reduction in rates of cardiovascular disease compared with women who didn’t lift.
However, ultimately it was determined that those who engaged in both strength training and aerobic activity experienced the greatest reduction in the rate of type 2 diabetes and cardiovascular disease, compared with aerobic activity alone or no training.
Compared with women who did no form of exercise, women who participated in strength training and 120 minutes or more of aerobic activity experienced a 65% reduction in
the rate of type 2 diabetes. The women who skipped the gym and did only 120 minutes or more of aerobic activity experienced a 48% reduction.
Another study2 – a metaanalysis published in the journal of the American Heart Association in June 2022, which systematically reviewed 81 randomised controlled trials that incorporate data from 4,331 individuals – found that a multicomponent (combined training) exercise approach was the most effective “to improve cardiometabolic health” to reduce weight and improve obesity outcomes.
Ultimately, hybrid training offers a comprehensive approach to strength and fitness that can help you achieve your goals and maintain a healthy lifestyle, all while adding an element of fun and excitement.
Whether you’re training for a HYROX competition or simply want to take your fitness to the next level, combining different training methods according to your personal preferences can create an individualised routine that challenges your body, keeps your mind engaged and stokes your motivation levels to get you active every day.
ATHLETE PROFILE - VICKY MACINTOSH
Vicky MacIntosh made history by becoming South Africa’s first HYROX champion when she took the female Pro title at the inaugural local event held at the Cape Town International Convention Centre on 21 September (check out all the action in our race report on page 78). As an elite-level triathlete and CrossFit athlete, Vicky held a distinct advantage in this growing sport of fitness racing, which combines functional exercises and endurance with participants running 1km, followed by one functional workout station, repeated eight times.
“I have been an endurance athlete from a very young age and I love running, so the transition from CrossFit to HYROX was easy for me,” explains Vicky.
The 33-year-old’s win in Cape Town secured her place in the 2025 HYROX World Championships, making her the country’s first professional athlete to qualify for this prestigious global event.
This achievement coincides with another milestone for Vicky after securing an ambassadorship with leading sports supplement brand Nutritional Performance Labs (NPL).
As the newest NPL ambassador, Vicky explains that this new partnership has become an integral part of her training, helping her optimise her nutrition and recovery as she prepares to compete at the international level.
Nutrition is a critical aspect to Vicky’s training and race performance, with supplements forming part of a structured and considered plan.
“Nutrition plays a massive role in success at HYROX, especially for women,” explains Vicky. “I work with sports performance nutritionist Craig Uria, who periodises my nutrition based on my training block and race calendar.”
AGE 33
LIVES CAPE TOWN CAREER GYM OWNER @ THEYARDATHLETIC
SPONSORS NPL, PUMA, HYROX SA TRAINS: THE YARD ATHLETIC I @VIXFIT_____
In general, her diet focuses on fuelling specific sessions with the right type and amount of carbs.
“With the high-intensity nature of HYROX, athletes need to fuel properly with sufficient carbs.”
From a supplement perspective, Vicky uses NPL 100% Whey Isolate and either NPL Maltodextrin or NPL 100% Pure Dextrose around training.
“I consistently take NPL 100% Creatine Monohydrate, NPL Vita Pack, magnesium and zinc from NPL ZMA, vitamin D3 and B complex vitamins.”
Vicky has also used NPL Beta Alanine before for increased power output and anaerobic endurance and will do a full loading protocol leading up to her next race.
“During a race, I use energy gels on water at the refuelling station but only if I need it.”
SHE SAYS:
The key to preparing for HYROX is first building a solid strength and running base by training more traditionally, separating running and lifting.
From a training perspective, Vicky trains twice a day to find the right balance between endurance and strength needed in the HYROX arena.
“The key to preparing for HYROX is first building a solid strength and running base by training more traditionally, separating running and lifting,” suggests Vicky.
“Once you are a good runner and develop decent strength, you can start playing with a more hybridstyle training approach. The biggest mistake many newcomers make is jumping straight into doing HYROX HIIT sessions.”
Vicky varies her training depending on the stage of her season and training phase, but her typical weekly structure includes:
MONDAY: Long run
TUESDAY: AM – Strength
PM – ERG conditioning
WEDNESDAY: Threshold run or intervals
THURSDAY: Strength
FRIDAY: Easy run or rest
SATURDAY: Hybrid session involving HYROX-specific movement
SUNDAY: Active recovery session or rest
“The closer we get to a race, the more specific the sessions become to the HYROX format and the more simulation we do,” adds Vicky. This shift can include phases where her program becomes more running-dominant, but the endurance element is never less than 50% of the focus.
“You need a decent volume of running to succeed at HYROX,” Vicky affirms. “Becoming a fast 10-15km runner is one of the best things you can do to improve your HYROX performance.”
The other important aspect to consider in your HYROX plan is balancing the training load across multiple disciplines with sufficient rest and recovery.
Vicky says it is important to listen to your body and back off if you need to before digging yourself into a hole.
“The key is to periodise your training, incorporating phases of recovery and base building between race preparation blocks,” she says. “I use recovery app Morpheus to track my heart-rate variability (HRV) and training readiness trends, and I am super-strict with my sleep routine and hygiene.”
For anyone considering HYROX, Vicky recommends following a structured program for the best results. “Find a coach who truly knows the sport and can teach you how to do the movements efficiently.”
Following her win in Cape Town, Vicky is keen to bring more attention to this emerging sport and inspire other South Africans to get involved.
AND CONSISTENT WINS RACES.
The other vital component of a successful race is pacing. “For those planning to race, know your race-day pacing strategy and stick to it. Luckily I had already honed this skill during my CrossFit days, which has made a huge difference in my HYROX performances,” believes Vicky.
“This approach goes handin-hand with the ability to race your own race, not focusing too much on the others around you. HYROX races can be frantic and a lot of people try to blast out of the gates. If you try to follow them, you’ll suffer. Steady and consistent wins races.”
Vicky also recommends finding the ideal crossover shoe for HYROX racing – something that is an aggressive running shoe while still having decent stability and grip.
“PUMA is leading the way in HYROX as the only company having developed a HYROXorientated running shoe, the Nitro Deviate. I love them.”
“My goals for the sport include qualifying for the Elite 15 circuit, the top echelon of HYROX athletes worldwide, and pioneering the sport’s growth in South Africa,” she explains.
Vicky is currently preparing to compete in Europe as she works towards securing a spot in the Elite15 circuit, where she will race alongside the top15 ladies in the world.
“While I race HYROX semiprofessionally, it is truly a race and sport for everyone. You are racing against yourself and trying to achieve your best time. The actual event and race is full of likeminded people who value a fitness-focused lifestyle and the energy is electric.”
Based on her experience, Vicky encourages more people to try HYROX.
“Once you commit and sign up, watch how your training improves and your consistency and motivation go to another level!”
HYROX, THE GLOBALLY RENOWNED FITNESS RACE, MADE A POWERFUL DEBUT IN CAPE TOWN, DELIVERING A HIGHENERGY, RECORD-BREAKING EVENT THAT DREW IN ATHLETES AND SPECTATORS FROM ACROSS SOUTH AFRICA AND BEYOND.
The event, held at the Cape Town International Convention Centre (CTICC), was the first of its kind in South Africa, marking a significant milestone for fitness culture in the region.
HYROX is an adrenaline-fuelled event that combines functional fitness and endurance, as participants run 1km, followed by one functional workout station, repeated eight times.
The event saw 1,483 athletes compete, with participants ranging from elite competitors to fitness enthusiasts and first-timers, with more than 2,000 spectators visiting the CTICC to get a taste of HYROX.
The Cape Town race exceeded expectations, breaking previous attendance records for a first-time HYROX race. The event was also successful on social media, with high engagement by participants and followers of the sport.
The official @hyroxsa account on Instagram grew its followers by +69.4% during the month leading up to the event.
With events held worldwide, HYROX provides athletes and fitness enthusiasts with a platform to test their limits and embrace a holistic approach to health and wellness.
The competition featured HYROX’s signature mix of functional fitness challenges, including running, rowing and endurance strength-based exercises, pushing athletes to their limits.
Event participants were 89% South African residents, with the balance travelling from around the world, the most coming from Europe and the UAE.
HYROX Cape Town saw a near-perfect split between males and females. It had a 99% completion rate with women having a better completion rate than men.
Top-tier athletes from around the world, including South Africa’s own rising fitness stars, delivered stunning performances.
Jake Dearden @jakedearden_ from the UK clinched first place in the Men’s Individual Pro category, finishing with a time of 56 minutes 53 seconds, which qualified him for the Elite 15 HYROX Major event in Amsterdam, held on 10 October 2024.
The success of HYROX Cape Town not only boosted the local fitness community but also created an influx of sports tourism, with international visitors enjoying the city’s iconic sights and hospitality.
HYROX continues its global fitness journey, with Cape Town standing out as a key destination in its expanding international circuit.
“Cape Town has been an incredible host, and the energy here was unmatched. We’re excited about the future of HYROX in Africa and can’t wait to return with even bigger events,” said Simon Goldsbrough, head of sports at HYROX South Africa.
Capetonian Vicky MacIntosh @vixfit_____ took the Women’s Individual Pro title with an equally impressive time of 1 hour 5 minutes and 33 seconds, edging out many experienced overseas athletes.
This has further solidified Cape Town’s position as a premier destination for global sporting events, and sent a message to the corporate community, positioning HYROX as a marquee event sponsors should align with. The sponsorship community received unprecedented value through interactive booths and product showcases from leading brands including Puma, Red Bull, Concept2, CENTR, Botthms, Myprotein, DisChem Living Fit, Southern Sun, Mark Seuring Physiotherapy, F45, Ollie Health, SUPERnatural+ and MINI.
“We could not have done this without our partners. The strength of our partnerships lies in the ability to innovate and evolve together. They are equally committed to elevating the fitness culture throughout Africa, and we’re looking forward to what the future brings,” said Goldsbrough.
Following the overwhelming success of the Cape Town event, HYROX has announced plans for further expansion into Africa, with the next event taking place in Johannesburg on 1 March 2025, followed by Durban and other nations throughout the continent.
Event participants were 89% South African residents, with the balance travelling from around the world, the most coming from Europe and the UAE.
A wide range of high-quality, innovative Myprotein products are now available locally through an exclusive partnership with Dis-Chem Pharmacies.
Since its inception, Myprotein has rapidly gained international recognition for its commitment to delivering premium sports nutrition products at accessible prices. With a strong presence in numerous countries worldwide, the brand has established itself as a trusted choice for athletes, fitness enthusiasts and health-conscious individuals alike.
for yourself
Dis-Chem customers can now access Myprotein’s extensive product range, including the popular Pro x HYROX series, designed specifically for high-intensity workouts. From Performance Protein and Electrofuel to Pre-Workout and Energy Gel, athletes can optimise their performance and recovery.
For HYROX Cape Town results & more info:
HYROX Partner Gyms are the only gyms that can host HYROX classes, training and specific programming, and offer expert advice from Certified HYROX Trainers.
Training at these affiliated gyms will take your HYROX performance to the next level while you immerse yourself in the rapidly growing HYROX community, who share your passion, drive and motivation. There are more than 1500 gyms already affiliated globally, with 70 located in major centres across South Africa
. Visit hyroxsa.com to find the gym closest to you to start your HYROX journey or follow @hyroxsa on Instagram for regular updates and info. Try
The start of a new year is a powerful time for transformation. This “fresh start effect” can ignite our motivation, making it the perfect moment to embark on a weight loss journey. Let’s harness this energy to achieve our health goals.
You too can tap into this powerful psychological phenomenon. The start of a new year marks a significant temporal landmark, a mental reset button that allows us to shed old habits and embrace new ones.
The symbolic power of this fresh start can make it easier to adopt healthier habits and lifestyle changes. By joining a support group or partnering with a friend, you can harness this collective energy and achieve your fitness and performance goals for 2025.
It’s normal for motivation to ebb and flow. To stay on track and fuel your transformation, it’s important to find ways to reignite your passion.
Youthful Living ambassador Jenna Brust, who is a qualified fitness instructor, online coach and Bikini athlete, says achieving a body transformation requires a combination of consistency, discipline and a clear plan
1
Define what you want to achieve, whether that is fat loss, muscle gain or increased endurance, and set a timeline. Make sure your goals are realistic and measurable, like aiming to lose 8kg in 3 months or adding 5kg to the squat rack in 1 week.
IJENNA_BRUST
Aim for 7-9 hours of quality sleep each night to promote muscle repair and recovery. Allow your body to recover by incorporating rest or active recovery days as overtraining can lead to burnout or injury.
>>NEXT
3 4 5
Eat for your goal, aiming for a balance of protein, healthy fats and carbohydrates to support energy, recovery and hormones. Whether you want to lose fat or gain muscle, your diet plays a crucial role.
For fat loss, you’ll need a calorie deficit while a calorie surplus with sufficient protein supports muscle gain. I give my clients tailored nutrition plans because everyone’s journey is unique and requires different plans. I ensure the plans correlate with their lifestyles and create balance to keep them engaged.
I also advise planning and prepping meals ahead of time to avoid impulse eating and ensure you meet your nutrition needs.
Don’t just perform cardio at the gym. You also need to lift weights to build lean muscle, no matter your goal. Focus on compound movements like squats, deadlifts and bench presses to target multiple muscle groups. Gradually increase the weight or intensity of your workouts to continuously challenge your muscles and see progress.
Incorporate cardio workouts to help with fat loss, improve heart health and increase calorie burn. A combination of steadystate cardio and intensity interval training (HIIT) effective.
The Youthful Living Body Fit range is an entire turnkey solution to slimming, providing detox products, fat burners, protein products and collagen supplements. The range is specifically designed with precision to facilitate the entire weightloss journey.
I individualise my plans to meet each client’s specific goals and circumstances, and make these workout plans fun and engaging so exercise doesn’t feel like a chore.
There are numerous products that make your transformation journey easier. In the morning, I have a Body Fit Collagen Pro Shot and Body Fit Super Slim Boost as a juice. It has a tropical taste, which I love pairing with my breakfast. I also regularly include Body Fit Detox Boost after bigger meals as this product helps with bloating and digestion.
Body Fit Shake & Slim Protein Powder to my cereal or oats or include it in a smoothie to give me a protein kick to start my day. At just 99 calories per serving, it is also great for weight loss and weight management. When I need an on-the-go snack during the day, I grab a delicious Body Fit Nougat Bar.
I use Body Fit L-Carnitine Burn before training for the energy kick
I need to train. Before a photo shoot, bikini competition or even when I feel a bit of water retention, I use Body Fit Water Trim tablets to shed excess water.
Remember, transforming your body and lifestyle is a marathon, not a sprint. Results may take time, so stay patient and trust the process. It will happen if you are IN
Body Fit New Year Starter Kit. This limited-time offer includes:
2 Result-Proven 4-Week Training Plans: Home & gym workouts for upper, lower, and full-body strength.
Delicious Recipes: Guilt-free meals and quick, on-the-go smoothies.
Essential Body Fit fitness products.
(Appetite Zero, Lipo Therm 60’s, Tummy Detox caps, Metaboliq Liquid, Shake and Slim Vanilla, Collagen Creamer)
Product Recommendations: Tools and Body Fit favourites to boost your results.
Free Consultation Call: Get expert advice and answers to your fitness questions.
The University of Pennsylvania coined the term “fresh start effect” to describe the surge in motivation we experience at new beginnings. According to the research team, “the start of new mental accounting periods ... help us to relegate past imperfections to a previous period and to take a big picture view of our lives, thus motivating aspirational behaviour”. Their research, published in Management Science, involved three studies;
Diet Searches: Google searches for “diet” skyrocketed by 82% after New Year’s Day, but smaller bumps also occurred at the start of weeks and months, suggesting even minor fresh starts can spark change.
Gym Visits: University gym attendance spiked at the beginning of years and months, and even Mondays! Interestingly, students were also more likely to exercise after birthdays and school breaks.
Make exercise and healthy eating part of your daily routine. Consistency is key. Find a workout buddy, join a fitness community, or hire a coach for motivation. As a fitness professional, I help clients stay motivated with: Regular check-ins: Reaffirming goals and tracking progress.
Short-term goals: Breaking down larger goals into manageable steps.
Celebrating milestones: Recognising achievements, big or small.
Emotional support: Reminding clients of their ‘why’ and providing encouragement. 6
Commitment Contracts: Data from stickK.com, a website for setting goal-oriented “commitment contracts”, showed a similar pattern. The service enables users to enter into an agreement where they pledge to achieve a goal or pay penalties to designated friends or charities if they fail to do so – what behavioural economists call a commitment device. Users were more likely to initiate these contracts at the start of new years, months, weeks, holidays and birthdays. 1 2 3
These findings highlight the power of fresh starts to kickstart our aspirations! They help us feel more distant from our past failures, they offer us an opportunity to further improve ourselves, and they make us feel more capable and driven to succeed.
You can now buy these items from Dis-Chem stores or online.
With Stacey Holland
Stacey’s workout wear: Freddy www.freddy.co.za
“ TAKE YOUR AT-HOME TRAINING TO THE NEXT LEVEL BY COMBINING TWO SIMPLE PIECES OF EXERCISE EQUIPMENT –A STABILITY BALL AND EXERCISE BANDS “
Wall squats with arm curls
Decline push-ups
Ball plank with knee drives
Stability ball hamstring curls
Stability ball jackknives
Reverse band flys
Glute bridge
Seated lateral raises
STEP 1: Complete 15-20 reps for each exercise.
STEP 2: Repeat the circuit for a total of 3 rounds to complete the workout.
Performing exercises on the ball requires core stabilisation and coordination, which means you’re incorporating more muscles into every rep. The ball can also improve balance, reaction time and reflexes, which offers functional benefits.
Add in extra resistance from bands and you can turn an already effective home workout into one that really challenges you and delivers better results.
Perform this workout at least three times a week, and keep active in other ways for the remainder of the week.
The stability ball is an extremely versatile piece of workout equipment, and it’s also relatively inexpensive. The ball offers an unstable platform from which to perform a variety of exercises that can target your entire body.
Place a stability ball against a wall and position it at your lower back region.
HOW TO: Position your feet hip-width apart out in front of you, standing on the middle of the band. Hold the ends of the band in either hand. Lower your body into a squat position, until your thighs are just past parallel to the floor. Curl your arms up as you squat down.
Place the stability ball in front of you. Place your forearms and chest on top of the ball to support your weight and your toes on the floor.
HOW TO: Brace your core as you lift your chest up and off the ball so that your upper body weight is supported by your forearms and your legs and hips are extended. Keep your arms bent at a 90-degree angle with your forearms on the ball. Keep your upper arms and elbows directly below your shoulders. Maintain this position as you drive one knee up toward your chest in an alternating fashion.
FORM TIP: Keep your head and neck in a neutral position. Do not allow your head to drop. Keep your shoulders relaxed and away from your neck. Maintain elbow alignment with your shoulders.
From an extended push-up position, place your feet on top of the stability ball
HOW TO: Slowly lower your body down toward the ground by flexing your elbows. Keep your neck and spine aligned throughout the movement. Push yourself up by extending your elbows, until you reach the fully extended position.
FORM TIP: Stabilise your torso through your hands and toes and engage your core.
Move #4:
Lie on your back, with your heels on top of the stability ball.
HOW TO: Lift your pelvis off the floor and keep your legs and back straight. Roll the exercise ball toward you by bending your knees and pulling the ball in toward your body. Extend your knees and slowly return the ball back to the starting position under control.
FORM TIP: Engage your core and keep these muscles braced throughout the movement.
Move #5:
Place your hands on the floor and your feet on a stability ball in an extended push-up position.
HOW TO: Engage your core and keep your body in alignment as you raise your hips and draw your feet in toward your chest. Extend your legs back to the starting position and repeat.
FORM TIP: Do not allow any spinal movement or pelvic rotation.
Place the ball on the middle of the band. Lie face-down on the ball with your chest/upper abs supporting your weight.
HOW TO: Grab either end of the band about halfway down to create tension. Engage your core and erector (back) muscles to lift your torso off the ball. Lift both arms up and to the sides to perform a reverse fly. Squeeze your shoulder blades together and return to the starting position.
Lie on your back, on a mat. Place your heels on the top of a stability ball. Maintain a small gap between your feet. Rest your arms on the floor with your palms facing up.
HOW TO: Push through your heels and contract your abdominal and core muscles to lift your lower back and glutes off the floor. Push through your heels to raise your hips off the floor. Press up until your hips are fully extended and your torso and legs form a straight line. Hold this position for the required count.
Place the ball on the middle of the band. Grab either end and sit on the ball.
HOW TO: Place your feet close together and brace your core. Lift both arms out to the side to perform a lateral raise. Return your arms to the starting position and repeat for the required reps.
FORM TIP: Forcefully contract the glutes to perform the movement, with as little hamstring involvement as possible.
While the fundamental nutritional needs of men and women are similar, there are sex-specific factors that can influence supplement choices when following a body transformation plan.
These differences primarily stem from hormonal variations, differences in body composition, especially average body weight, and differing metabolic rates.
Men and women also have distinct physiological differences that can influence their nutritional needs, and may also have different transformation goals.
Hormonal differences: Men generally have higher levels of testosterone, a hormone that promotes muscle growth and strength, whereas women have higher levels of oestrogen, which can influence their metabolism and hormone balance.
Body composition differences: Men typically carry more muscle mass, which can influence protein and calorie needs, while women generally have higher body fat percentages, which can affect metabolic rate and nutrient requirements.
Metabolic differences: Due to these differences in body composition, men and women can differ in the rate at which they burn calories at rest. This difference in their Basal Metabolic Rate (BMR) can impact the need for calories and certain nutrients. It is important to consider these factors when developing a personalised body transformation supplement plan. In either instance, it is beneficial and advised to consult with a qualified professional for the best advice.
Another important consideration is supplement formulations. Certain supplements made specifically for men, such as pre-workouts, thermogenic fat burners and hormone boosters, may be dosed differently than those for women. These products often
deliver higher doses of active ingredients as men typically have higher tolerance levels due to their weight, with less potential impact on their hormonal systems. A female body also metabolises compounds differently from the way the same substance is metabolised by a male body.
Increase muscle mass and lean down
Why: Gaining muscle mass requires additional quality calories. A mass builder supplement can provide 400-1,000 extra calories per serving from a combination of quality complex carbs and a 30-45g protein serving.
When: Consume a mass builder shake with or between meals.
Why: Branched-chain amino acids (BCAAs) taken before and during training can help reduce muscle breakdown and fatigue, sparing muscle and reducing your recovery demands between sessions. When: Half a serving before a workout and the remainder during the session.
Why: Protein is vital for post-workout recovery. Whey is the ideal option as it is rapidly digested and absorbed, but a plant-based product is an effective alternative for anyone looking to reduce or limit their dairy intake. Additional options include egg protein powder or protein blends.
When: Consume a protein shake immediately after training.
Why: Boosting testosterone levels naturally can increase strength and support lean muscle gain while also helping to boost energy levels, burn fat and combat fatigue to enhance physical and mental performance. When: Take as directed on the label. Typically taken alongside meals.
Why: Creatine is an effective product due to its proven ability to increase strength and exercise capacity, allowing you to lift more for longer to support better muscle gains. Creatine can also spare muscle tissue to reduce your recovery demands between sessions. When: Take as directed on the label. General dosing guidelines suggest a 5-day loading phase, taking 5g 4 times a day, with 5g taken 1-2 times per day thereafter during a maintenance phase.
While individual requirements may vary, it is important to remember that supplements should support a healthy and balanced diet, rather than replace it. For the best transformation results and long-term success, use supplements as part of a holistic lifestyle approach of balanced nutrition, regular exercise and adequate recovery.
Lose weight, burn fat and add lean muscle
Why: Conjugated Linoleic Acid (CLA) is a fatty acid that may enhance fat loss and improve body composition by limiting fat storage and promoting fat metabolism. When: Take 1-2 softgels 3 times daily, with or after meals.
Why: Thermogenic fat burners contain ingredients that raise your metabolism, even while at rest, which helps you burn more calories throughout the day.
When: In the morning with breakfast.
Why: Diet protein shakes are the ideal post-workout option to support recovery and lean muscle gains. They offer a low-carb, high-protein option and typically include extra ingredients to support weight loss. When: Directly after training.
Why: L-carnitine transports fatty acids into muscle cells, where they are metabolised for energy. A supplement can increase the amount of fat your body burns for energy to promote weight loss, especially when combined with an effective exercise plan. Available as liquids or capsules When: Take as directed on the label.
Why: A pre-workout is formulated to provide energy and focus during training, which can prove beneficial when following a caloriecontrolled diet. Many products also contain amino acids to spare muscle and reduce your recovery demands. When: 30-45 minutes before training.
Why: Meal replacement powders (MRPs) are typically low in carbs, or contain at least low glycaemic index (GI) carbs, and have fewer calories than other protein shakes. These quick-to-make shakes can replace a daily meal while dieting or offer a better snack option.
When: Replace one daily meal or half a serving between meals as a snack.
WITH: MATTHEW STONE EXERCISES BY: JOSHUA CAPAZORIO, PERFORMANCE PURIST
TO INCLUDE IN YOUR 2025 PLAN
Is your 2025 goal to improve your health, fitness, mobility or body? Why not do it all by incorporating these 5 movement-based functional exercises into your routine?
Functional training targets multiple muscles and movement patterns with compound exercises to build strength, offering beneficial carryover into everyday life and sporting performance while also transforming your physique and enhancing your mobility.
Despite these benefits, functional training is generally underutilised in conventional gyms as members focus on traditional weight training machines or follow bodybuilding programs. Including these foundational movements in your routine is a great way to add variety to training sessions while benefiting from serious gains in strength, muscle growth and fat loss.
HOW TO DO IT:
Stand holding a kettlebell on the horns below your chin, away from your body. Place your heels hip-width apart.
FORM TIP: KEEP YOUR CHEST AND HEAD UP, WITH YOUR HEAD AND NECK IN A NEUTRAL POSITION, AND A TALL SPINE.
This squat variation activates more muscles and improves hip mobility, which is a great combination to improve functional strength and everyday movement patterns.
Engage your core, push your hips back and your knees forward as you squat down. Slip your elbows between your knees in the bottom position.
Drive up through your heels and extend your knees and hips to return to the starting position.
FORM TIP: KEEP YOUR FEET FLAT ON THE FLOOR AND YOUR TOES POINTING FORWARD THROUGHOUT THE MOVEMENT.
HOW TO DO IT:
Clean two dumbbells up to your shoulders. Press one dumbbell directly overhead by extending your elbow and your shoulder.
Free weights offer better functional benefits than machines and this exercise adds a rotational element to improve mobility in your thoracic spine and upper torso. You will also engage and strengthen your core as you twist and press your way to stronger, more shapely shoulders.
Rotate your torso to the same side as you do so.
Lower the pressed dumbbell to the starting position and immediately press with your other arm, repeating the rotation movement in the other direction.
Stand on a 12cm (or lower) step holding a dumbbell in both hands. Step back with one leg. Plant your toe and then drop your knee to descend into a reverse lunge.
Lower your body until your knee almost makes contact with the floor. Sit back between your knees as you descend into the backward lunge.
Return to the starting position by engaging your glute, extending the hip and knee of your forward leg and returning your back leg to the platform.
The unilateral loading in this exercise has important athletic crossover for any sport that involves running. It develops your quads and glutes for greater knee and hip stability, reducing your injury risk, with greater force production during any activity that involves running.
FORM TIP: KEEP YOUR SHOULDERS BACK, YOUR WEIGHT ON YOUR FRONT ELEVATED FOOT AND YOUR CENTRE OF BALANCE OVER YOUR HIPS.
3 4 5
Stand with your feet slightly wider than hip-width apart, with your entire foot planted firmly on the ground and weight distributed evenly throughout. Hold a dumbbell in your left hand with a neutral grip (palm facing in).
Sit back into your hips as you hinge forward at the hips. Allow the dumbbell to hang straight down below your shoulder. Hold the opposite ‘free’ arm out to the side to act as a counterbalance.
Engage and brace your core and bring your shoulder blades back and down. Row the dumbbell up by driving your elbow back, dragging it up close to your body.
At the top position, brace your shoulder blades as you transfer the weight from your left to your right hand. Lower the dumbbell down, controlling its motion in the eccentric (lengthening or lowering) phase. Repeat the movement in an alternating pattern.
This bent-over row variation engages your back and arm muscles while also delivering anti-rotational benefits for a stronger core. It also promotes unilateral stability and forces you to brace in the hinge position, which builds functional strength.
5 functional moves
FORM TIP: KEEP YOUR PELVIS TUCKED, GLUTES CONTRACTED AND SPINE IN A NEUTRAL POSITION.
Start in a standing position. Drop down onto your hands into a modified kneeling plank position, with your feet hip-width apart, your weight on your toes and your knees off the floor.
Your abs do more than flex so you need to do more than just crunches and sit-ups to develop a strong and functional core. Developing trunk stability and dynamic strength with this functional movement will give you a bulletproof midsection.
Keep your back straight and core engaged as you walk your hands forward to move into an extended plank. Walk your hands past your shoulders until they are above your head.
Hold this position to activate your core. Walk your hands back to your feet until you are in the starting position.
Did you know?
Your heart beats around 100,000 times per day
“ENDURANCE IS THE POWERHOUSE OF THE WISE.”
A UK study showed that cycling reduced risk of early death by 47% and lowered risk of hospitalisation for any reason by 10% compared to commuters who drive or take the train.
*Research published in BMJ Public Health.
ASK THE PROS Calculating VO2 max...108 in this section
ON COVER Gerda Steyn, an unstoppable force...112
Regular endurance exercise may play a role in remodelling belly fat (subcutaneous abdominal adipose) in ways that may help preserve cardio-metabolic health in obese individuals. According to a new study by University of Michigan researchers, people with obesity who are long-time exercisers have healthier belly fat tissue and can store fat there more effectively than overweight non-exercisers.
*Study published in the journal Nature Metabolism.
A large study found that people who regularly engage in aerobic exercise have a significantly greater chance of living longer. The findings show that for every additional 1-MET exerted via aerobic exercise, the risk of all-cause death reduced 11-17% and the risk of heart failure reduced by up to 18%.
*Study published in the British Journal of Sports Medicine.
COACH’S CORNER Race-day running tips...118
PERFORMANCE Testosterone boosters...120
ENDURANCE ATHLETES LOVE WAYS TO MEASURE THEIR PERFORMANCE, WITH RACE TIMES TYPICALLY THE ULTIMATE TEST OF THEIR FITNESS AND CAPABILITIES.
However, racing every weekend can lead to burnout and injuries, which means it is important to find other ways to track your fitness progress over time, with your VO2 max offering the ideal metric for the job.
VO2 max is a measure of the maximum amount of oxygen your body
Scientists have identified almost 100 genes related to VO2 max trainability
can effectively use during intense exercise and represents your aerobic capacity1. The V denotes volume while the O2 represents oxygen.
VO2 max is typically measured as millilitres of oxygen consumed per kilogram of body weight per minute of exercise (ml/kg/ minute).
A higher VO2 max generally indicates better endurance1 and overall cardiovascular health and has also been linked to increased longevity2.
When you breathe, your body absorbs oxygen from the lungs and transports it in red blood cells to your organs and muscles. Your muscle cells need oxygen to produce energy, and the more oxygen
The norms for VO2 max in women (measured in ml/kg/min) are:
AGE 18 - 2526 - 3536 - 4546 - 55
Excellent > 56> 52> 45> 40
Good 47 - 5645 - 5238 - 4524 - 40
Above average 42 - 4639 - 4434 - 3731 - 33
Average 38 - 4135 - 3831 - 3328 - 30
Below average 33 - 3731 - 3427 - 3025 - 27
Poor 28 - 3226 - 3022 - 2620 - 24
Very poor < 28< 26< 22< 20
you can supply, the more energy your muscles produce.
A higher VO2 max essentially means that your heart and lungs work more effectively to supply oxygen-rich blood to your muscles and that your muscles are efficiently extracting and using oxygen from your blood.
Genetics play a significant role in determining our base VO2 max. While VO2 max is not the ultimate predictor of cardiovascular capabilities, it offers a key indication of genetic potential in untrained test subjects.
However, scientists have now identified almost 100 genes specifically related to VO2 max trainability3, which indicates your genetic potential to improve your cardiorespiratory capacity with the right training.
The norms for VO2 max in men (measured in ml/kg/min) are:
AGE 18 - 2526 - 3536 - 4546 - 55
Excellent > 60> 56> 51> 45
Good > 60> 56> 51> 45
Above average 52 - 6049 - 5643 - 5139 - 45
Average 42 - 4640 - 4235 - 3832 - 35
Below average 37 - 4135 - 3931 - 3429 - 31
Poor 30 - 3630 - 3426 - 3025 - 28
Very poor < 30< 30< 26< 25
The ability to improve your VO2 max makes it a key measure to benchmark improvements in cardiovascular fitness over time to track and measure your progress and the effectiveness of your training plan.
Science also tells us that after the age of 35, there is a general age-related decline in basic physiological determinants of endurance at a rate of roughly 5% per decade5.
The most important of these is a gradual reduction in VO2 max6 – a factor of heart, lung and vascular system efficiency. While your VO2 max tends to decrease as you age, it’s possible to slow its decline by remaining active.
The best way to improve your VO2 max is to engage in a properly periodised and varied training programme that combines sustained aerobic exercise at a low to moderate intensity to build your cardiorespiratory base with bouts of highintensity interval training (HIIT).
HIIT sessions can include interval training, hill sessions, fartlek workouts or track sessions, which alternate between short bursts of intense efforts followed by short periods of rest or active recovery. HIIT is the most effective way to increase your VO2 max due to the demands it places on the cardiovascular system.
Building muscle mass with regular weight training can also improve overall fitness and indirectly benefit VO2 max, with research showing
that kettlebell training is a particularly effective option to improve cardiorespiratory function and efficiency.
For instance, a small study7 published in the Journal of Strength and Conditioning Research found that female football players who engaged in 20 minutes of kettlebell training three times a week improved VO2 max by 6% in one month.
In another study8, researchers found that participants who performed yoga “had statistically significantly higher VO2 max per minute and better PFI (physical fitness index), BHT (breath holding time) and 40mm Hg endurance values”.
Certain supplements may also provide a boost to your fitness and endurance, with a study9 published in the European Journal of Preventive Cardiology showing that a 10nmol/L increase in vitamin D was associated with a 0.78mL/kg/ min increase in VO2 max.
This finding effectively means you could derive a boost in your endurance performance by supplementing with this important vitamin or getting more sun.
20 minutes of kettlebell training three times a week improved VO2 max by 6% in one month.
Supplement manufacturers also develop formulations that may help to enhance your endurance performance, like Biogen Peak VO2, a multivitamin and mineral supplement with added RedNite® for enhanced resistance to fatigue, Oxyjun® that supports cardiovascular health and increases maximum oxygen consumption (VO2 max), and Panax ginseng that supports physical endurance and vitality.
USN VO2 Max also contains ingredients like Oxyjun® and Siberian ginseng to potentially increase oxygen uptake and storage and assist muscles to work harder for longer through enhanced cardiovascular function and oxygen absorption.
*To view references for this article, please visit www.livingfit.co.za/issue25/references or scan the QR code on page 7.
GERDA STEYN’S SECRET TO SUCCESS IS SIMPLE. SHE LOVES TO RUN. Everything about the process involved in constantly improving your previous best captivates her, from the planning, programming and preparation to every training session and the race-day experience. And with almost eight years of meticulous notes from every training session and race she has run since 2016, Gerda took the bold decision to take charge of her training without the guidance of a coach in 2022, with spectacular results.
Gerda learnt a lot from her previous coaches –Nedbank Running Club Manager Nick Bester and Andrew Booysen – and achieved amazing success.
While working with Nick, Gerda broke the Comrades up-run record in 2019, becoming the first woman to run under six hours by crossing the finish line in 5:58:53.
She also set the unaided SA female marathon record at the Xiamen Tuscany Camp Elite Marathon in Siena, Italy, with a time of 2:25:28* on 11 April 2021,
“THERE IS A TIME AND PLACE FOR A COACH BUT I VALUE THE FLEXIBILITY TO TRAIN MY WAY RIGHT NOW AND TAKE A MORE INTUITIVE APPROACH.”
However, following a challenging transition year in 2022, Gerda took the bold decision to blaze her own trail and do things her way.
“I took a long, hard look at my situation and decided to do it alone. Arriving at that decision was really scary. You get used to what works and there is a great deal of uncertainty that comes with change, but I took it one step at a time,” recalls Gerda. She first left the Nedbank Running Club to join adidas and, once she felt settled, decided to work with a new coach. After trying a few different approaches and spending time
figuring out what works and what doesn’t, Gerda realised that she knows exactly how to get the best from her training.
“Change can be uncomfortable, but I have learned not to be afraid of change when needed because that is how we progress in life,” continues Gerda.
Backed by the support from the team at adidas South Africa, who allowed her to do her job in the best way for her, Gerda started putting the puzzle pieces together with her own approach and she has never looked back.
The decision to do it her way has paid off, big time! Gerda returned to defend her titles at Two
*Glenrose Xaba lowered the SA women’s marathon record to 2:22:22 at the 2024 Sanlam Cape Town marathon
beating the previous record set at the Berlin Marathon in 1996 by Colleen de Reuck (2:26:35).
She went on to represent South Africa at the Olympic Games in Tokyo that year, placing 15th on a tough course in difficult conditions to realise a life-long dream of becoming an Olympian.
She then broke the Two Oceans record in 2022 while training under Andrew, overcoming a late dip in energy levels to regain the lead in the final kilometres and surge to a new record of 3:29:42, making her the first female athlete to break 3:30:00.
Gerda’s shoe of choice: Adidas Adizero Adios Pro 4
Oceans and Comrades in 2023 as a self-coached athlete, breaking the record she set the year before in Cape Town, running 3:29:06, while adding the down-run Comrades record to her palmarès in a time of 5:44:54
But Gerda wasn’t done. A self-coached marathon block followed after she had recovered from her spectacular Comrades win. Gerda flew to Spain in December 2023 to take on the fast and flat Valencia marathon in a standard assisted race (women run alongside men).
As a perfect day came together, Gerda broke one of the oldest running records in South Africa when she crossed the finish line in 2:24.03*, improving on the previous mark of 2:25.14 set by
Elana Meyer in Boston in 1994 (Meyer’s record was not ratified as it is run on a net downhill course)
Gerda not only kept the momentum going but took her running to another level in 2024 with two of the most dominant performances of her career. She blew away a highly competitive field at Two Oceans, knocking more than two minutes off her record with a time of 3:26:54, and bettered her Comrades up-run record by more than 10 minutes, finishing in 5:49:46 She also became a double Olympian after completing the marathon at Paris 2024.
“CHANGE
“BUT I HAVE LEARNED NOT TO BE AFRAID WHEN NEEDED BECAUSE THAT IS HOW WE PROGRESS IN LIFE.”
“After Two Oceans in 2022, I chose to focus more on the marathon distance, which I don’t think was the best decision in hindsight. I missed out on Comrades that year and ran my worst times,” recalls Gerda.
However, that experience taught Gerda an important lesson and one that anyone who wants to take the self-coaching route should always remember.
“When no one is there holding you accountable, you need to be truly passionate about what you do and, for me, that’s training for South Africa’s road ultras.”
By emphasising the psychological side of her running, Gerda is fuelled by a commitment to doing what she loves most, which is all the motivation she needs to get out for every training session.
Gerda is not the first and only athlete to embrace a self-coaching approach. Other wildly successful runners include Steve Prefontaine, Emil Zatopek and Arthur Lydiard, with the latter pioneering a training method still used today (the Lydiard Method).
However, Gerda is the first to admit that defining her own path hasn’t always delivered the results she wanted.
Armed with her meticulous hand-written notes from more than eight years of training and racing and the insights and experience from her previous coaches, Gerda now plans all her training blocks.
“I think it would’ve been difficult not having the experience from the other coaches. I still follow a similar structure and include a lot of the workouts I know have worked for me in the past. In this way, I haven’t reinvented the wheel, I’ve just built on what works and fine-tuned my approach.”
Gerda says Duncan, her husband, is a good sounding board and helps
I will keep running Comrades for as long as I can, even after I am no longer a contender.
her confirm that her proposed approach is right.
“Duncan knows me better than anyone else. He can pick up on things really quickly and will give me honest feedback if I am pushing too hard, need more rest or might need a few extra workouts. I trust his opinion and insights and, more importantly, his input means I don’t feel like I’m on my own in this.”
Her results and records in 2022, 2023 and 2024 have given Gerda a lot of confidence and confirmed that she has found the right formula.
“There is a time and place for a coach but I value the flexibility to train my way right now and take a more intuitive approach. If I feel strong, I will run longer or faster. Or, if
I need more rest, I take it. I listen to my body and respond to those signals.”
Gerda says the biggest change to her training has been a shift to higher volumes, with a focus on consistency over intensity. After becoming a full-time athlete, Gerda followed a cross-training approach, running in the morning and heading out on hikes or rides in the afternoon.
“I have now decreased the amount of cross-training I do and get in more mileage with double run days. It has taken a long time to get my body strong and conditioned enough to handle the higher mileage, and I still cross-train for strength, but to a lesser degree.”
Within this higher volume approach, Gerda says she is mindful to keep her high-intensity sessions in check.
Igerda_steyn
Follow her journey and get some training tips from a pro...
“I do lots of easier zone 1 and 2 running. My recovery runs are very slow and my easy runs are really easy.”
While Gerda trains mainly on feel, she always analyses the stats from her Garmin to track metrics like her average and peak heart rate afterwards.
“I like to analyse all my runs. While you can’t always compare apples with apples and can get caught up in analysis paralysis if you’re too reliant on the data, it’s an important aspect in gaining deeper insights and knowledge about yourself as an athlete. I think it is the only way to coach yourself successfully.”
Gerda also uses races or time trials on the same course to measure her progress and benchmark her fitness.
sessions a key indicator of her readiness to break another record.
“It has been a very interesting and fulfilling journey as a self-coached athlete. The most important lesson I’ve learnt is to be alert and in tune with my body and what I am doing. My training still has structure and everything has a process and method behind it – it’s not random – but I remain open to learning and trying new things to keep tweaking my approach in my quest for even faster times.”
You can follow Gerda’s progress in 2025 as she plans to defend her Two Oceans and Comrades titles, with her ultimate aim to set new records every time she lines up at these iconic events.
“IT HAS TAKEN A LONG TIME TO GET MY BODY STRONG ENOUGH TO HANDLE THE HIGHER MILEAGE.”
“It is not always easy to do the same workout at the same time of the year in the same place as I travel a lot, but taking my performance across a range of workouts and comparing them to previous years helps to benchmark my progress and improvement over time.”
Over the years, Gerda has refined this approach and knows what works best for her, with her training
“I still feel I have more records in me. I will keep looking to see where there is room for improvement, or sections or areas where I can make up time. Beyond that, I will keep running Comrades for as long as I can, even after I am no longer a contender. It is such a focal point of my life and has such a special place in my heart as a runner. We’ll see if a double (20+ finishes) or maybe even a triple (30+ finishes) green number is possible,” she laughs.
Find relief from joint pain, in ammation or sti ness with NORFLEX® topical range so you can stay active and feel your best everyday.
NORFLEX® HEAT RUB Provides temporary relief from minor pain and sti ness of rheumatism and muscle soreness.1,4
NORFLEX® GEL 3 % Provides relief of mild pain & in ammation, helpful for easing muscle pain or minor injuries.2
NORFLEX® FORTE 5 %
Higher strength NORFLEX® FORTE provides relief of more moderate pain** & in ammation.3
No.1 Brought to youby
& Selling
Scheduling status: S0 Proprietary name and dosage form: NORFLEX® GEL (Gel). Composition: Each 100 g contains: Benzydamine hydrochloride 3,0 g. Registration number: 32/3.1/0547. Scheduling status: S0 Proprietary name and dosage form: NORFLEX® HEAT RUB (Ointment). Composition: Each 100 g contains: Methyl Salicylate 10 g. Registration number: X /13.6/108. Scheduling status: S1 Proprietary name and dosage form: NORFLEX® GEL FORTE (Gel). Composition: Each 100 g contains: Benzydamine hydrochloride 5,0 g. Registration number: 32/3.1/0391. Name and business address of applicant: iNova Pharmaceuticals (Pty) Ltd. Reg. No.: 1952/001640/07. 15E Riley Road, Bedfordview. Tel. No.: 011 087 0000. www.inovapharma.co.za. For more information, speak to your healthcare professional. Further information is available on request from iNova Pharmaceuticals. IN5017/25 *Excluding Norflex® Heat Rub. ** Compared to Norflex® Gel.
References: 1. Norflex® Heat Rub approved professional information, November 2021. 2. Norflex® Gel approved professional information, November 2020. 3. Norflex® Gel Forte approved professional information, November 2020. 4. Derry S, Matthews PRL, Wiffen PJ, Moore RA. Salicylate-containing rubefacients for acute and chronic musculoskeletal pain in adults. Cochrane Database of Systematic Reviews. 2014, Issue 11. Art. No.: CD007403. DOI: 10.1002/14651858. CD007403.pub3. 5. ImpactRx, December 2023. 6. IMS MAT August 2024.
COACH’S CORNER
Marathon champ and record holder
Gerda Steyn (she’s also the Two Oceans and former SA marathon record holder) knows a thing or two about training and preparing for your best race.
As she prepares to defend both her ultra-marathon titles while eyeing even faster times to break her own records, we sat down with Gerda while she was training in South Africa for her top tips on how to deliver your best performance on race day.
Every runner wants to make rapid gains with the most innovative workouts, the latest supplements or the most technologically advanced carbon-plated racing shoes but Gerda says the secret to success is a lot simpler.
“Training consistently week after week, month after month and year after year is the only guaranteed way to improve as a runner and achieve your full potential.”
“Quick fixes, training hacks or fad programmes generally lead to injury. I recommend finding a training plan structure that works for you and stick with it over the long run.”
After five years of uninterrupted training, Gerda knows this statement to be the greatest truth in running.
It is what she attributes to the consistent and incremental performance improvements she has made over the years that have earned her back-to-back titles at the toughest ultra-marathons on earth, not to mention multiple records.
Another reason many runners don’t get the full benefit from their training is that they run too hard during their easy runs and not hard enough during their hard training sessions.
“Over the last few years I have really focused on slowing down my easy and recovery runs, which make up the bulk of my weekly training mileage,” explains Gerda.
The ‘hard days hard, easy days easy’ training philosophy avoids the medium-intensity runs that many coaches refer to as junk miles as they don’t provide an optimal training stimulus to improve your performance but also interfere with your recovery.
“Running your easy runs at an easy pace not only reduces the strain you impose on your body but also leaves you fresher for the hard track, interval or tempo sessions later in the week, which should only account for about 20% of your weekly training volume,” adds Gerda.
No matter what level of runner you are, Gerda says you need to plan your race strategy beforehand and stick to the plan when the gun goes off.
“On race day, come prepared with a plan A and plan B in case things don’t work out, but always stick to the plan,” recommends Gerda.
“Work out the times you need to reach certain distances or cut-offs and stick to your pace at the start.”
Runners often get caught up in the excitement of the mass start and go out too fast with the bunch, which is a recipe for disaster.
“Working too hard in the first half of the race means you won’t have enough left in reserve for the second half, which is essential in an ultra-marathon.”
Gerda says that sticking to the pacing plan you trained for from the first kilometre will give you the best chance of achieving your goal time.
“Avoid panic on race day by being prepared,” suggests Gerda. “Lining up for the biggest race of the year is already stressful for many runners, so don’t add more stress by being unprepared.”
Gerda recommends getting your kit ready the day before the race to ensure you have everything you need.
“Pin your number to your top, making sure the pins won’t make you uncomfortable. Pack your energy gels and bars, charge your Garmin and make sure you have all the kit you need for the expected weather conditions.”
Gerda is renowned for her meticulous note-taking. She records everything – every training session and race –with detailed notes on what she did, how she felt and what she could improve on.
“It doesn’t take much time to write down what happened during a training session or race. With this small investment in time and effort, you gain a valuable source of data and insights that can help you avoid making the same mistakes,” explains Gerda.
“More importantly, taking notes helps you understand yourself as a runner. Everyone is different, which means what works for someone else might not work for you. The only way to find what works for you is to study yourself.”
Gerda believes that keeping a training diary will help you identify what feels good and what you enjoy, which will make your running journey more enjoyable. “I wish more runners would take notes.”
Gerda says runners must never forget to enjoy every training run and race experience, no matter what they are going through.
“Running is a gift, a choice and a pleasure. It is such a privilege, so never forget to enjoy it!”
* To view references for this article, please visit www.livingfit.co.za/issue25/references or scan the QR code on page 7
Testosterone is not commonly associated with endurance performance as this musclebuilding hormone is more closely linked with power sports like sprinting.
However, testosterone is an extremely potent hormone, offering benefits to anyone who is serious about their physical performance and recovery, including endurance athletes.
In addition to strength development, which is essential to boost our power output, testosterone plays an important role in muscle growth, bone density and recovery, which are essential for endurance performance.
It is also critical for protein synthesis1 because it is a primary growth factor – it binds to receptors on the surface of muscle cells, amplifying the biochemical signals within muscles, resulting in new tissue and growth.
Moreover, testosterone helps boost levels of other growth factors like growth hormone, further enhancing protein synthesis. It also improves insulin sensitivity2 as this state is linked to changes in testosterone-cortisol balance.
Testosterone is produced when the hypothalamus, located in the brain, releases a hormone called gonadotropin-releasing hormone (GnRH). This activates the pituitary gland, which then releases luteinizing hormone (LH) and folliclestimulating hormone (FSH). These hormones travel to the testes, where LH stimulates Leydig cells, prompting the release of androgens such as testosterone (FSH stimulates Sertoli cells, which support sperm production).
However, high-volume, intense endurance training can lead to a decrease in testosterone levels. This phenomenon is especially common in male athletes who engage in extended, demanding workouts, with several factors contributing to this decline
For instance, University of British Columbia researchers found that male runners who ran more than 64 kilometres per week had noticeably lower testosterone levels compared to those who trained over shorter distances3.
MALE RUNNERS WHO RAN MORE THAN 64 KILOMETRES PER HAD NOTICEABLY LOWER TESTOSTERONE LEVELS COMPARED TO THOSE WHO TRAINED OVER SHORTER DISTANCES
In another study4, conducted at the Universidade Federal de Sao Paulo in Brazil, researchers examined the serum levels of 20 men before and after completing a marathon (42.2km). After the run, the athletes’ testosterone levels were about 50% lower than baseline levels, and cortisol levels had more than doubled. These levels also remained elevated above baseline a day after the race.
The major cause is the stress that excessive training loads place on the body, affecting the Hypothalamic-PituitaryTesticular (HPT) axis5, which regulates testosterone production. This stress can disrupt normal hormonal balance, leading to a decrease in testosterone production. Intense and high-volume cardiovascular exercise also elevates cortisol, a stress hormone that can interfere with testosterone production6 when the body cannot properly regulate levels.
In addition, endurance athletes often fail to meet their required daily protein intake and can regularly find themselves in a daily calorie deficit
(known as low energy availability)7, especially during the middle and latter stages of a race prep training block. Unfortunately, for athletes, low energy availability and failing to meet your protein requirements can impair testosterone production.
The other issue relates to age, as testosterone production (along with other anabolic hormones like growth hormone) starts to decline gradually in men in their mid-30s and continues at an average rate of 1.6% per year8
Other factors that can lower testosterone levels at any age include stress, illness, a lack of adequate sleep and weight gain, particularly excess fat.
When testosterone levels fall, men can experience various symptoms, including muscle loss, decreased strength and endurance, hair loss, depression, difficulties with concentration and memory, increased body fat and sub-optimal recovery, among others.
testosterone production starts to decline gradually in men in their mid-30s and continues at an average rate of 1.6% per year8.
However, while some athletes experience low testosterone levels, it is not a universal experience as individual responses to training can vary widely.
Fortunately, there are various ways that elite, serious or even recreational endurance athletes can safely and effectively boost circulating testosterone levels to support their performance and recovery.
One way to boost testosterone production is to consume more healthy natural fats, with research9 published in The Journal of Steroid Biochemistry and Molecular Biology finding that low-fat diets decreased testosterone levels by 10-15%.
General guidelines recommend deriving at least 30% of your calories from fat, including some natural saturated fat (no more than 10% of total fat intake), with additional omega-3 fatty acids.
Performing more heavy compound exercises during your strength training sessions can also help to naturally elevate testosterone levels while sprints during interval or track workouts have also shown benefits to natural production10.
One such study11, published in the British Journal of Sports Medicine, showed how running for short durations of less than two hours increased testosterone while runs more than two hours suppressed circulating levels.
Other factors that can lower testosterone levels at any age include stress, illness, a lack of adequate sleep and weight gain, particularly excess fat.
From a supplement perspective, there are various herbs, vitamins and minerals that can potentially boost testosterone production. Some of the more common include:
Tongkat Ali: Tongkat Ali or longjack is a herbal supplement with research backing its ability to help increase low testosterone levels to support athletic performance, and muscle and strength gains.
Panax ginseng: This well-known adaptogen has been used for centuries in traditional medicine. Panax ginseng may help improve testosterone levels and sperm quality, potentially due to its stress-reducing and anti-inflammatory properties12. A study13 published in the journal Spermatogenesis found that Ginsenoside Rg1 (10 mg/ kg), the major active constituent in Panax ginseng, is responsible for the increase of serum testosterone levels.
Zinc and Magnesium Aspartate (ZMA): The combination of zinc and magnesium is a popular and effective mineral support formula that helps the body optimise natural anabolic hormone production, including testosterone. This power combo can also help to improve sleep, which supports muscle development and aids recovery and performance.
Tribulus Terrestris: A herbal nutritional supplement that may help promote gains in strength and lean muscle mass by indirectly boosting natural testosterone production. This natural substance reportedly increases the release of LH, which stimulates testosterone release, and the subsequent rise in circulating testosterone may have anabolic effects.
Ashwagandha: Primarily used as an adaptogen, which helps your body handle stress and anxiety, but numerous studies suggest it can also help boost testosterone levels. In a 2019 study14 published in the American Journal of Men’s Health, subjects (men aged 40-70) who received an ashwagandha supplement showed an almost 15% increase in testosterone on average and an 18% increase in DHEA, a hormone that helps produce other hormones, including testosterone.
Vitamins B5 and B6: All the B-group vitamins play a role in testosterone regulation and production. Vitamin B6 is one of the more important B-complex vitamins when it comes to testosterone as a lack of this vitamin causes a rise in oestrogen levels. As such, we must maintain appropriate levels to regulate androgen hormone production. And pantothenic acid (vitamin B5) enables the testes to produce testosterone from cholesterol. In a study15 conducted in Japan, researchers determined that a vitamin B5 deficiency caused a decline in testosterone levels due to the resultant decrease in the biosynthesis of cholesterol in the testes.
* To view references for this article, please visit www.livingfit.co.za/issue25/references or scan the QR code on page 7
YOU KNOW
Testosterone helps boost levels of other growth factors like growth hormone, further enhancing protein synthesis. It also improves insulin sensitivity2 as this state is linked to changes in testosteronecortisol balance.
It is advisable that professional and competitive athletes use testosterone-boosting products that carry Informed Sport or Informed Choice certification.
In this regard, Biogen Tongkat Ali Testo+ is the first local testosterone enhancer to receive Informed Sport certification.
Products enrolled in this leading global quality assurance programme for sports supplements assure athletes that products carrying the Informed Sport mark have been tested for banned and prohibited substances to ensure they do not contravene WADA’s Prohibited List. This programme offers the highest level of assurance as every batch of a certified product undergoes testing at LGC Limited in the UK, which offers one of the best risk management and certification options
globally before it is released.
LGC screens every batch of a certified product for banned substances at a part-per-billion level and all manufacturing processes must meet strict quality control standards, including GMP (Good Manufacturing Practice).
The Informed Sport programme is the gold standard worldwide, which means athletes who choose certified products can train and compete with confidence knowing that their reputation is in safe hands.
If you have any concerns about your testosterone levels, it is advisable to discuss your concerns with your doctor, pharmacist or healthcare provider, who can assist with supplementation guidance or recommend appropriate treatment options, if necessary.
Top coachtriathlon STeve
Attwell shares tips on how to eat the proverbial IRONMAN elephant
Standing on the shoreline waiting to embark on your IRONMAN odyssey can evoke a vortex of swirling emotions, from the relief of making it to the start line and excitement about the physical and mental challenge that awaits you to some degree of trepidation about the mammoth task that lies ahead.
Faced with a 3.8km swim, a 180km ride and a 42.2km run, it’s perfectly normal to wonder if you’ve bitten off more than you can chew.
“Tackling the biggest event on the local calendar, the ISUZU IRONMAN African Championship on 30 March 2025 can seem daunting, especially for first-time triathletes stepping up to the full-distance event,” affirms STeve Attwell, Level 2 Triathlon South Africa (TSA) and certified IRONMAN coach, and founder of Embark Triathlon Coaching.
When contextualising the challenge that awaits his clients, STeve often uses the analogy of sitting down at a restaurant and ordering an elephant to eat.
“When it arrives on the plate, the proportions make it look overwhelming! You’re going to wonder how on earth you eat an elephant because it’s so massive! The answer is simple, though ... one bite at a time.”
According to STeve, a good coach will cut your proverbial IRONMAN elephant into bite-sized pieces and slowly help you gnaw away at the beast, which is why his advice to every aspiring IRONMAN finisher is to get guidance from a professional.
“Triathletes should ideally work with a coach who has completed an IRONMAN race, ideally on the specific course you plan to race. Check that your coach is certified and not a rogue cowboy promising great results if you wear the team kit.”
STeve explains that a coach will break down the programme into periodised phases that slowly and
progressively build athletes up to the required level, enabling them to complete the distance on race day.
“Proper periodisation is a critical element in any IRONMAN training plan as triathletes need to juggle multiple disciplines. Doing this on your own can prove difficult, even for experienced triathletes,” continues STeve.
Race day also comes with unique challenges, which is where the experience and insights from a seasoned and battlehardened coach with first-hand experience will deliver big returns on your investment.
“With the wind, heat and the potential for dehydration, which can derail your race-day goal in an instant, you just don’t know what your body will do after each discipline.”
“PROPER PERIODISATION IS A CRITICAL ELEMENT IN ANY IRONMAN TRAINING PLAN AS TRIATHLETES NEED TO JUGGLE MULTIPLE DISCIPLINES.”
On that point, STeve generally advises his novice clients that their first IRONMAN should serve as a benchmark rather than a race.
“Once you have a finisher’s medal and the red carpet experience under your belt, you can then set a goal time and race your next IRONMAN. Experience in endurance racing is a definite gamechanger.”
STeve adds that the other important aspect of programming is determining when to race and when to train.
“With IRONMAN as your ‘A’ race, you need to make your mistakes in training and at ‘B’ and ‘C’ races. That means you should ideally do a few races in the lead-up to an IRONMAN so that you’re prepared for the race, especially the transitions.”
STeve suggests 3-4 triathlons leading up to an IRONMAN, starting with a sprint or standard Olympic-distance race in the early phases of the training block and one or two 70.3 races in the build up to the full-distance event.
“A half IRONMAN provides a great simulation of the race organisation you can expect at the full-distance event, from registration, race briefing and racking your bike the day before to the race on the following day, just half the
distance,” explains STeve.
“This race provides an opportunity to reassess your program and see if you’re getting through that elephant. One final 70.3 race in late February or early March is also ideal to fine-tune your race-day plan, with short race-pace simulations out on the course and a final focus on getting those transitions down.”
However, racing every event is a mistake, cautions STeve. “The temptation to always go all-out generally ends in disaster.”
“THE TEMPTATION TO ALWAYS GO ALL-OUT GENERALLY ENDS IN DISASTER.”
STeve advocates a half marathon race at least once a month as a training run to ensure triathletes get time on the legs.
“Races also break the monotony of long runs. While you need to do a few training runs further than 21.1km, I wouldn’t suggest running more than 30km in one go. It is vital that your program progressively builds up to this distance and incorporates sufficient rest following it.”
Another big fear for many triathletes is the swim. To overcome any trepidation about the open water, STeve makes sure his athletes get comfortable with the environment with as much practice as possible.
“Find every opportunity to get into
open water in your wetsuit to mimic race conditions – your December beach holiday is an ideal opportunity. This will ensure you’re mentally prepared for the sea conditions. Swimming up and down a black line, guided by lane ropes, won’t prepare you for the swells, waves, rip currents and wind, which can really make things tough.”
Lastly, STeve recommends that you ride your bike as often as possible. “It’s the longest component in an IRONMAN race in terms of distance and time. And the more exhausted you are coming off the bike on race day, the worse your run.”
STeve gets his athletes to use the bike for easy recovery days because it is a low-impact activity, which also means you can ride every day.
Embark offers a platform for people to develop into athletes, offering coached group training and personalised online programs for all levels, whether it’s your dream to participate in a triathlon or a half marathon, or attempt the IRONMAN and even qualify for KONA. The Embark coaching team excel at offering coached group training and interweaving this social environment into a client’s program. There is always a coach on hand to share advice, shout encouragement and ensure training remains fun. Embark aims to keep training fun and social, exciting and affordable, ensuring people of all levels and abilities stick with the program, progress at their own pace and achieve their goals. For more info, visit embark.co.za.
