DCLF
nice Summer 2022
Sugar, spice and everything
06 Welcome 09 Highlights 14 Events 20 News 34 Recipes
LIVINGFIT
CONTENTS
118
Lifestyle & Health
34 Recipes
Sugar, spice and everything nice. Better-for-you treats
38 Kick this - Pick that Summer food swaps
46 Ask the pros
We explain the difference between macro- and micro nutrients
92 Transformation
How Sam transformed her life in 12 weeks
82 On cover
34
Actor, performer, presenter and motivator Siv Ngesi is arguably one of South Africa’s most charismatic celebrities
124
66 Avoid these trends
Heath trends you shouldn’t be following
70 Super sleeper
Sleeping aids that will help you get better zzz’s every night
NOW AVAILABLE IN STORE Suspension trainers, bands, tubes, balls, floor sliders and more. You’ll have endless options to spice up your training and turn the dial up on your training intensity as you work on your dream body.
SUPERSETS!
READY, SET, GO! Page 104
54
TIPS TO HELP YOU LIVE FIT! 88 Gym jargon
60
We help you make sense of ‘gym speak’
98 Night-time fat burners 24/7 fat loss
BEFORE
100 Ask the pros
120kg
Now! KICK THIS
PICK THAT
Is it safe to use ‘water’ supplements?
104 Supersets
Alarms raised over new supplement trend
110 Hills for breakfast Become a better climber and boost your performance
116 Ask the pros
Keeping fit with Achilles tendon issues
118 Hydrogels
New innovations that fuel endurance athletes
120 Triathlon
VS Bread crumbs
Harness the power of supersets to ignite your workout
96 Dry scooping
Roasted seeds
102
DITCH THE CRUNCHES!
Now is the time for your first Ironman
Bounce back stronger than ever
I
now face daily in our ‘new normal’. The New Year is also the perfect time to create the healthful habits that will help you navigate the pandemic more effectively in 2022, with your mental and physical health intact.
bet you never thought we would still be battling Covid-19 almost two years after it first emerged. I certainly didn’t. But here we, almost 24 months into the most prolific global pandemic in a century. Many of us feel exhausted, despite spending more time at home and less time in traffic. It’s hard to understand, but between Zoom fatigue, longer work hours, more stress and the fear, uncertainty and anxiety that pervades our lives, it’s little wonder we feel exhausted and run down. In the madness of meeting work deadlines, adapting to the Zoom Boom work trend, home-schooling and constantly worrying about your family and friends, it’s easy to neglect yourself. But it’s never been more important to practise some self-care. The time has come to focus on you and your health and wellbeing, not just of those around you, especially as the road to a pandemic-free future still seems some way off. The December holiday couldn’t have come at a better time for many of us. It is so important to take breaks to recharge body and mind. We all need to pause regularly to avoid burnout and perform at our best, be it at home, in the office or in sport and exercise. Hopefully you return from your holiday feeling revitalised and ready to tackle the challenges we
That’s why we encourage you to review and revisit the year that was. Identify what worked and what didn’t. Then use the expert information and resources provided in this (and every other) issue of Dis-Chem Living Fit to create beneficial habits around diet, exercise, supplementation and your mental SCAN FOR WORKOUT health to make 2022 the year you GUIDES bounce back stronger than ever! It’s time to make yourself a priority. It’s not selfish. In fact, it’s critical to the health and wellness of your family and loved ones. A burnt-out parent or breadwinner doesn’t do anyone any good. So go on, start now to create the good habits that you can fall back on when things get tough again, as they inevitably will. But we now know what to expect from the year ahead, and with the information in this magazine, we’ll be ready.
Paul
Paul McHarg Dis-Chem Health Category Manager
LIVING FIT dischem.co.za/livingfit 9
DCLF
LIVING
FIT CONTROL THE CONTROLLABLES January 1 is a day that usually fills us with hope and excitement for the future. But this new year, like the last, is far from usual. As the global pandemic rages on, uncertainty and fear have replaced our normal positive emotions around the possibilities that the next 12 months hold. But it’s time for a mindset reset. Covid-19 will likely remain part of our lives for some time, so we need to make the best of a less-than-ideal situation. And the best way to do that is to “control the controllables”. Forget the factors outside your control and focus your energy on the things you can do to shape your year and make it a resounding success! These elements in your life relate to your approach to training and eating, and we’ve got you covered in both regards. Our HIIT (page 102), ab roller (page 98) and hill climbing (page 108) guides will get you into top shape to tackle any challenge that comes your way.
READ IT FREE. ONLINE
Planning to start something new in 2022? We’ll make sure your first trip to the gym or out onto the IRONMAN course won’t seem as intimidating – check out our gym jargon guide (page 86) and top tips to conquer your first race from a top triathlon coach (page 120). We also have extensive event coverage in this issue for the biggest endurance races on the 2022 calendar (see page 14), including the popular Dis-Chem Half Marathon and Ride 4 Sight cycle race (page 28). You’re sure to find an event that will ignite your motivation to train as you chase that new PB or race finish! You’ll also find additional doses of New Year motivation with our cover story on fitness celebrity Siv Ngesi (page 80). We also share three amazing stories of transformation success (pages 44, 60 and 90). And, of course, we haven’t forgotten about the most important controllable in your 2022 living fit and healthy plan – your nutrition. We break down the differences between micro- and macronutrients (page 46), offer some convenient and wholesome food swaps in our kick it, pick it feature (page 38), and share flavoursome recipes (page 34) that will make clean eating a treat! Let the Summer 2021/2022 issue of Dis-Chem Living Fit put you in control with helpful information, expert advice and reliable recommendations. It’s the perfect way to start your year! Enjoy this issue!
DISCHEM.CO.ZA/LIVINGFIT Living Fit Magazine is published on behalf of by
(Pty) Ltd
Publisher: Tanja Schmitz tanja@livingfit.co.za Managing Editor: Pedro van Gaalen pedro@livingfit.co.za Design: Shelby Imrie Advertising: sales@livingfit.co.za Copy Editing: Lauren de Beer Online Media & Editorial: Rudy Mahabeer, Jurgen Klose, Ghia Marnewick CUSTOMER CARE: Care-line: 0860 347 243 Telephone: 011 589 2200 Mondays to Fridays: 08:00 to 16:30 careline@dischem.co.za Head Office: Cnr Le Roux & Stag Rd Glen Austin, Midrand, South Africa Price and product disclaimer
All products, prices and special offers displayed or advertised in this magazine were correct at the time of print. Pricing and product availability in-store or online are subject to change without prior notice. While every effort is made to ensure accuracy and relevance in this regard, Dis-Chem and Io Media accept no responsibility for pricing changes, discrepancies and typographical errors, and cannot be held liable for any potential loss, damage or expense incurred as a consequence. In instances of errors, Dis-Chem reserves the right to cancel offers advertised at the incorrect price. Additional restrictions may apply.
Content disclaimer
Dis-Chem Pharmacies (Pty) Ltd and Io Media (Pty) Ltd cannot guarantee the accuracy of the content in this publication, which is provided for general information purposes only – no part of it constitutes medical advice. No liability is assumed by Dis-Chem, Io Media, Living Fit or its contributors for the information provided in the magazine and actual product performance and efficacy may vary based on many factors. Readers are advised to discuss any exercise, dietary, supplement or nutraceutical interventions with a suitably qualified medical, exercise or nutrition expert for individualised advice. Dis-Chem and Io Media accept no responsibility for any direct or indirect loss, damage or injury readers may suffer as a result of using or relying on any information contained in this magazine. All rights reserved.
The Dis-Chem Living Fit team Printed by
tdischem_livefit idischem_livingfit fdischem_livingfit 10 Dis-Chem Living Fit
LOYALTY BENEFIT PARTNERS ABSA REWARDS:
Absa Rewards members who are also members of the Dis-Chem Benefit programme will be eligible to earn up to 30% cash back on all qualifying spend depending on your Absa Rewards tier.
STANDARD BANK UCOUNT REWARDS:
Standard Bank UCount Rewards members can now earn and redeem their Rewards Points at any Dis-Chem and Baby City store. Terms and Conditions apply. Valid in South Africa only. *Valid in South Africa only
PLANET FITNESS: 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 on their Dis-Chem card.
BESTMED: BestMed members earn additional DisChem Benefit Rewards. To activate this offer, visit the DisChem customer service desk in-store with your BestMed Medical Aid Card. MOMENTUM MULTIPLY: Multiply
members get up to 12% in cashbacks, paid into their Multiple Money savings wallet, when shopping at Dis-Chem or Baby City.
DISCOVERY VITALITY: If you’re a Discovery Bank client and Vitality Health member, you can get up to 50% back on thousands of HealthyCare items. Vitality HealthyCare 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. LEGACY LIFESTYLE: Lifestyle Members
earn and redeem Legacy Rands by simply linking their Dis-Chem or Baby City Benefit Card with their Legacy Lifestyle membership. To activate or for more information visit: www. legacylifestyle.co.za/dischem.
SCHOOL-DAYS®: With School-Days,
shopping at Dis-Chem and Baby City helps you earn ETPs, which you can switch into education fees. Every time you swipe your Dis-Chem and Baby City Benefit Card, you’ll get your normal Dis-Chem rewards AND you’ll get ETPs added to your School-Days account to help you pay towards your family’s education fees.
TOTALENERGIES: Filling up at a TotalEnergies service station just got more rewarding! Simply swipe your Dis-Chem 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 Dis-Chem Benefit Rewards. ONLY FUEL PURCHASES WILL EARN YOU BENEFIT REWARDS. CAPITEC: Everyone can live better with cash
back at Dis-Chem and Baby City. Simply pay with your Capitec debit or credit card and get 2% cash back on qualifying items in-store. The cash back will be transferred into your Live Better savings account monthly, where it will earn even higher interest!
SANLAM: Swipe your Sanlam Money Saver credit card today and you commit to adding an additional2.5% 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 Baby City today and you will earn up to 5% cash back in the form of Wealth Bonus on all qualifying spend – with no further contribution from you. The Dis-Chem Foundation provides care and support to improve the lives of individuals within organisations. A beneficiary of the Dis-Chem Benefit Programme.
Get more. Save more. Give more. Join the Dis-Chem Benefit Programme by registering online, in-store, via the app or by dialling *120*1085#
Contact us: Careline: 0860 347 243 Mondays – Fridays: 8:00 to 16:30 Email: careline@dischem.co.za www.dischem.co.za Email: careline@dischem.co.za
SHOP SAFELY IN THE DIS‑CHEM ONLINE SHOP
If you are pressed for time, rather buy your cosmetics, fragrances, skin care, body lotion, bath products as well as health and wellness items from Dis‑Chem’s online shop! Best of all, Dis‑Chem online offers a range of safe payment options. There are so many reasons to shop online for your favourite health and beauty products. Dis‑Chem offers 3D secure payments (SA), delivery, an easy returns policy and multiple payment options. You have seven different payment options to purchase products online: Loyalty Benefit Points, eBucks, Pay on Collection (you can place your order and only pay when you come in store to collect), Zapper, Credit Card: 3D Secure, EFT and Discovery Miles. Click on the payment method icon (www.dischem.co.za) to find out more about each option. 3D Secure is a security measure aimed at protecting customers against credit card fraud when shopping online. The cardholder will need to register for the service, at no additional cost, and then use a password or use a One Time Pin for authentication when shopping online in future. When an e-commerce transaction occurs on a 3D Secure website, and the cardholder is paying using a credit card enrolled in 3D Secure, either
the MasterCard or Visa pop up or online security screen appears. The cardholder enters his/her 3D Secure password for authentication, and upon successful verification, the transaction is processed. Though verified by Visa and MasterCard SecureCode, credit cards can be protected against unauthorized use when shopping online. As the customer, you need to register yourself online or with your bank, and once activated, your card number cannot be used for purchases without your personal password. Certain banks automatically enrol their customers in the 3D Secure programme. Dis‑Chem Online delivers from Monday to Friday, between 08:00 and 17:00. Delivery (costing you a flat rate of R60 per order, or free of charge for orders over R600) takes three to five working days from when your order has been placed and paid for. If you are for any reason dissatisfied with an item purchased from our Online Store, you may return it to any Dis‑Chem store for a full refund, replacement, or exchange, provided you have the original tax invoice, items are returned within six months of purchase and the product has not expired within such time. It is the client’s responsibility to ensure the item is returned to the Online store. Please note there are laws prohibiting the return of medication.
Convenience, variety, no crowds and shopping in the comfort of your home has Dis‑Chem customers clicking for the items they need without even leaving their home. It’s that easy! With Dis‑Chem’s Click & Collect – available in all stores – you can pay for items online and collect in-store. Best of all, there is no additional cost to this service. We will send you an email and SMS once your order is ready to collect. Click & collect operational hours have been set up for your convenience. Weekday orders placed before 09:00 will be ready for collection from 13:00 the same day. If you order between 09:00 and 12:00 your order will be ready from 16:00 the same day and orders placed after 12:00 can be collected by 11:00 the following day. The service is also available on weekends and public holidays. Orders placed on Saturdays before 9:00 can be collected from 13:00 the same day, while orders after 9:00 can be collected from 13:00 on the following Monday. On Sunday and public holidays collection is from 13:00 the next working day. You
WHAT OUR LOYAL CUSTOMERS DESERVE OUR BENEFIT PROGRAMME
Because loyalty should be rewarded! Benefit even more from becoming a Benefit Programme Member. Select an interest group and receive benefits and information to suit your specific needs and lifestyle. You can earn Benefit rewards on qualifying purchases every time you swipe your card in-store at the till, or by simply shopping online. Join the Dis-Chem Benefit Programme by registering online, in-store, via the app or by dialling *120*1085#. By shopping at Dis-Chem Pharmacies and swiping your Benefit Card, not only do we reward you, but a percentage of all eligible purchases will be donated to the Dis-Chem Foundation to assist worthy causes.
For Youth programme
Are you between the age of 18 and 25 years? Join Dis-Chem’s YOUth programme today to receive discounts tailored for you and earn double rewards every Monday. Collect your new YOUth card in-store today to activate these benefits. #Made4You #DoubleitupMondays
Dis‑Chem Partners
Accelerate your rewards with our host of banking, medical aid and pure loyalty partners. Visit www.dischem.co.za or in-store at the Customer Service desk for more information.
will need to take your order number with you when you collect your items. We will also ask you to present a valid I.D. such as a driver’s license, ID document/card or passport. You can send someone on behalf of yourself to collect, as long as they have the unique order number and they can verify your name, surname and ID number. The Click & Collect service is available seven days a week. You can include over-the-counter medications with your online shopping, but not prescription meds. For prescription meds you will need to go in-store to collect. In cases of chronic medication with a repeat script for six months, Dis‑Chem will contact you and remind you that your meds are due for collection, and ensure they are ready for collection at a branch convenient for you, or deliver them to your address. You can also download the Dis‑Chem app, scan in your prescription and collect from the branch of your choice. Please note there are laws prohibiting the return of medication. dischem.co.za/livingfit 13
2022 EVENTS
RUN RIDE SWIM LIFT
MOMENTUM MEDICAL SCHEME ATTAKWAS EXTREME PRESENTED BY BIOGEN
MOMENTUM MEDICAL SCHEME TANKWA TREK PRESENTED BY BIOGEN
15 January 2022
3-6 February 2022
South Africa’s premier one-day race is an adventure through the desert and mountains of the Klein Karoo, with a finish at the Garden Route coast. 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.
This iconic fourstage race is one of the first UCI events of the season. With breathtaking trails through the Bokkeveld and winding routes in the Witzenburg area, this race features some of the most unique scenery South Africa has to offer. Riders tackle routes through rocky outcrops and steep climbs on a mixture of hand-built, smoothly sculpted and rough and loose trails. Riders also get to enjoy true ‘Karoo hospitality’ with a world-class race village at Kaleo Guest Farm.
www.atta.co.za
tankwatrek.co.za
RB AFRICA WILD COAST CHALLENGE RED MEN TRAIL RUN
8 January 2022 Head out into the Outeniqua Mountains for a 5km, 12km or 18km trail run to start your year with some adventure and fitness. The Herold Wine Farm will proudly host the Red Men Trail Run. Bounded on three sides by nature reserve, it is a remote and idyllic setting, with vineyards embraced by lofty mountains covered with dramatic stands of fynbos. Order a picnic basket and make it a day out for the whole family.
All events subject to change based on evolving State of Disaster regulations and lockdown restrictions. Please refer to event websites and social media for up-to-date info. 14 Dis-Chem Living Fit
17-19 February 2022 The Wild Coast Challenge is a three-day stage event covering 120km through the untamed trails of the Transkei. The unmarked race route covers a mixture of terrains, comprising virgin beach stretches, rocks and boulders, grassy hillocks, narrow goat paths, sand dunes, hiking trails, old Jeep tracks and short sections of gravel. Limited entries available. www.rbadventures.org
AQUELLE MIDMAR MILE
SEE MORE EVENTS
10-13 February 2022
Take the plunge into the famed Midmar Dam in the KwaZuluNatal Midlands by tackling the 1600m Charity Challenge on 10 & 11 February or the main event on 12 & 13 February. Join thousands of other social and serious swimmers as you tackle one of the biggest open water swims in the world. www.midmarmile.co.za
MOMENTUM MEDICAL SCHEME ATTAKWAS EXTREME PRESENTED BY BIOGEN 21 August
South Africa’s premier one-day race will stage its 15th edition in 2021. This adventure through the desert and mountains of the Klein Karoo, with a finish at the Garden Route Coast, is a real test of mind, body and machine! For a more serious challenge, tackle the 121km Attakwas Extreme MTB Challenge, which includes 2900m of vertical ascent. For the less serious, the Attakwas Half offers a 52km race with 1100m of vertical ascent. atta.co.za
THE KAROO BURN
19 February 2022 Mountain and gravel bikers start in the Great Karoo sheep-farming town of Calvinia. The 242km route heads onto the longest dirt road in South Africa – the R355. Riders can tackle the challenge as solo entrants or in teams of 2 or 4. After an initial climb, the course drops down towards the 110km mark along fast-rolling gravel roads. Beyond the Tankwa Padstal at the 170km mark lies Katbakkies Pass – the toughest part of the course. From there, it’s a welcome descent at 190km followed by rewarding undulating roads as you head to the finish at Kaleo Guest Farm. karooburn.co.za
DRAKENSBERG NORTHERN TRAIL 5 March 2022
The Drakensberg Northern Trail is a trail running event that takes place in the northern section of the spectacular Drakensberg mountain range in South Africa. The main event is a 40km Mountain Challenge, which is also the first race of the Mountain Marathon Series. There are 3 shorter distances of 20km, 10km and 6km making a great weekend of running for all levels of runners and walkers. The race is at high altitude and pushes runners to find new limits within themselves while exploring the majestic mountain range.
DUMBE TRAIL RUN 11-13 March 2022
Enjoy two days of country hospitality and majestic trail running in the Drakensberg. Options include long (21km; 15km) and short (12km; 14km) trail races. The race village offers a relaxing atmosphere with comfortable seating where runners can unwind during the day and enjoy magnificent views. Leave the village only for your run, as everything is catered for inside the village for the entire weekend! www.dumbetrailrun.co.za
2022 EMPERORS PALACE CLASSIC 27 March 2022
After a three-year absence, the Emperors Palace Road Classic returns in 2022, proudly hosted by Emperors Palace and De Villiers National Cycling (Pty) Ltd. The event offers one of the fastest races on the annual calendar, courtesy of the flat route and smooth road surface. Cyclists can enter the 98km or 40km events. www.cycleevents.co.za
kzntrailrunning.co.za dischem.co.za/livingfit
15
2022 EVENTS
HALF MARATHON HYPE
GET READY TO RACE! The 2022 endurance race calendar is filling up! As more people get vaccinated and race organisers refine their Covid-19 safety protocols, endurance athletes are set to line up for more in-person racing in the coming months. And Gauteng’s premier half marathon, which traditionally heralds the start of the new year’s running activities, along with the Dis-Chem Ride 4 Sight, are two iconic races that are back on the calendar in 2022.
The 20th Dis-Chem Half Marathon will take place on Sunday 16 January 2022. Hosted as always by Bedfordview Country Club Athletics, the iconic route will again take runners through the scenic suburbs of Bedfordview. The course will remain the same, winding its way through Bedfordview, Morninghill and Primrose – providing runners with a challenging route and spectacular views, particularly as the road crests and dives down Primrose Hill. Race marshals will be stationed along the route to control traffic and offer spirited encouragement to the runners. “We are excited at the prospect of a live race once again. Who knows, perhaps the return to racing will
see the course record broken,” said Race Director Charn Swart of Bedfordview Country Club – Athletics. “With the health and welfare of runners and their families at stake, along with the significant amount of event preparation which had taken place, we regretted having to cancel the Dis-Chem Half Marathon in 2021,” commented Stan Goetsch, Director at headline sponsor Dis-Chem. “While it is difficult to plan with certainty in these uniquely challenging times, Bedfordview Country Club Athletics and DisChem are looking forward to once again witnessing the joy, the spirit and the excitement of the challenge of a live road running event at the traditional ‘season opener’.”
Visit www.dischem21.co.za for more info or to enter. | Entry fees: 21km race entry is R300. Virtual race entry is R200 16 Dis-Chem Living Fit
SEE MORE EVENTS
COVID PROTOCOLS The event will have a slightly different complexion compared to previous races to comply with Covid safety regulations and protocols.
CHARITY SUPPORT
The race is also an opportunity to raise funds for the two race charities: Lambano Sanctuary for orphaned children with HIV; The Namaqua Dog and Donkey Foundation, which provides sterilisation, vaccination and treatment of animals in informal settlements. Once again, the Dis-Chem Foundation will match all donations runners make over and above their entry fee.
These changes include: - Limited entries. - No Centrum 5km Dash fun run. - Mat to mat timing (not gun to mat). - A rolling batched start within a 30-minute window. - No spectators. - Only 4 water points on the route (runners are encouraged to bring their own water). - Screening and temperature taken at collection venues and on race day. - Athletes will not receive medals and will need to depart the finish venue as soon as they complete their run. - No club gazebos are allowed. - No catering or shower facilities at the finish. Due to Covid regulations, only 3000 entries are available for the 21km race. A further 1000 Virtual entries will be available for runners who cannot get a live race entry. The Virtual run will be untimed and unsupported. Entrants can run from 17-23 January 2022. All 4000 entrants will receive a Dry-fit T-shirt.
GET VACCINATED Swart has encouraged athletes to get fully vaccinated before entering. Fully vaccinated runners can collect their race numbers and T-shirts on any collection day. They will need to produce their vaccination certificate (not SMS) and ID. Partially vaccinated runners can only collect their race numbers and T-shirts on Saturday 15 January – the day before the actual race. They will need to provide a valid negative Covid PCR test not older than 48 hours, or alternatively undergo an on-site Rapid Antigen test at their own expense at collection.
SPONSORSHIP SUPPORT This is the 20th year that DisChem has supported the event as the title sponsor. Event co-sponsors include Centrum, Norflex Gel, smecta, TransAct, ViralChoice and Biogen. The race organisers thank all sponsors for their continued support and affirm that their contributions are critical to ensuring Dis-Chem’s continued hosting of the event.
ENTRY FEES 21km race entry is R300 Virtual race entry is R200
dischem.co.za/livingfit
17
2022 EVENTS
RIDE FOR A CAUSE AT THE 2022 DIS-CHEM RIDE 4 SIGHT COVID PROTOCOLS
Date: 20 February 2022 Dis-Chem Pharmacies remains the headline sponsor for the annual Ride 4 Sight, a popular cycling race that is proudly hosted by the City of Ekurhuleni that raises funds for the continued fight against retinal blindness. Proceeds from the event go directly to finding treatments for this condition. And the popular donations draw offers participants an opportunity to win fabulous prizes for a minimum donation of R40. Race options The 116km Super Classic will again serve as a seeding event for the Cape Town Cycle Tour. The 62km Vita-thion Challenge will cater for the novice and casual cyclist but with all the excitement of the line start and finish.
The Dis-Chem Ride 4 Sight 2022 will be a vaccine compliant event. Strict Covid-19 protocols will also apply to race number collection and on race day.
Fully vaccinated riders can collect their race packs at any of the three registration venues. Cyclelab Lynnwood Thursday 17 February 2022, from 09:00 –17:00 OR Cyclelab Fourways Friday 18 February 2022, from 09:00 –17:00 OR Cyclelab Boksburg Saturday 19 February 2022, from 09:00 –14:00
Covid screening will be in place and riders will need to present their vaccine certificate (not SMS) and ID. Non-vaccinated and partially vaccinated riders can only register at CycleLab Boksburg on Saturday 19 February – the day before the event. They will have to present an official negative PCR test which is not older than 48 hours. Alternatively, they may do an on-site Rapid Antigen Test at the Saturday registration venue at their own cost. Keep an eye on social media and online for further updates.
Enter now at www.cycleevents.co.za | Entry fees: 116km (R420), 62km (R280) 18 Dis-Chem Living Fit
NEW IN STORE
USN Ginger Qhush
USN Trust Crunch bars USN’s delicious Trust Crunch bar is now available in two new exciting flavours – Cherry Chocolate and Double Choc. Each bar is high in protein and fibre while low in sugar, offering a convenient diet-approved, on-the-go snack or treat option when cravings strike. Also available in Raspberry Cheesecake flavour.
new
Get your extreme energy boost with a refreshing ginger taste with USN’s new Spike Qhush Ginger Kick energy drink. Every 500ml can contains a high 250mg dose of caffeine, with added B-vitamins to assist energy metabolism, along with 1000mg of taurine and 500mg of L-carnitine. Also contains Ginseng Panax for an added energy boost. This is the only product in the Qhush range that contains sugar.
USN Amino X
USN Hydrotech Whey
Hydrotech Whey is a supreme protein blend aimed at delivering lean muscle gains, enhanced recovery and increased strength. This unique blend of whey and wheat protein is aimed at enhancing the effect of training and delivering results. The staged release protein matrix ensures that muscles are fully fuelled over extended periods for optimal muscle support and recovery. Each serving contains 40g of protein, 3.7mg of BCAAs, and DigeZyme, a unique blend of digestive enzymes that aid digestion and improve absorption. It also contains added B vitamins, which assist with energy production and boosts the immune system.
Amino X from USN is an energising amino drink formulated to give you all-day energy while also supporting muscle growth and recovery with BCAAs and EAAs. Added Dynamine™ boosts the effects of caffeine, prevents energy crashes and increases energy levels. Electrolytes assist with optimal hydration, while L-carnitine boosts fat metabolism in muscle cells. 20 Dis-Chem Living Fit
USN Immune Health Boost and maintain immune health with USN’s new Immune Health supplement. The formulation includes vitamins C and D3 and antioxidants to assist the body in fighting infection and protect against the effects of free radicals. Additional immune support comes from Yestimun® Betaglucan, which may protect the body against the common cold and better prepares the body for daily immune challenges. Also includes zinc, which reinforces the immune system by promoting the development and function of cells that mediate non-specific immunity.
USN Lipo X Platinum
USN Lipo X Platinum is the newest formulation in USN’s best-selling PhedraCut range. This fat burner is designed to kickstart thermogenesis and increase energy expenditure while providing a nootropic effect for increased focus, mood enhancement, focus and energy, along with
better craving and appetite control. This fat burner also offers thermogenic thyroid support, blood glucose control and increased lipolysis to increase weight loss. Contains Max-NR-GEX™, which boosts the effect of caffeine for sustained energy and improved alertness, focus and motivation. Also contains L-theanine to aid with anxiety and stress-relief, focus, concentration, motivation and better blood pressure control, as well as Sinetrol™ XPUR, which enhances the rate at which the body breaks down fat.
ON SHELF NEW PRODUCT RELEASES NOW IN STORE
LF
Health & fitness trackers
Fitbit Charge 5 The Charge 5 includes built-in GPS, 20 exercise modes, automatic exercise recognition and an estimate of your V02 max.
Available at select stores and online at www.dischem.co.za
what’s in the bag? Check page 52 for some living fit tips to help you make the most of the new year
dischem.co.za/livingfit 21
new
YL Banana Chips Honey flavour
Youthful Living’s superfood Banana Chips range, made from bananas and 100% macadamia nut oil, now includes a new tasty Honey flavour option.
Another exciting YL keto bar flavour!
NEW IN STORE
Youthful Living has added a new flavour to its Keto Collagen Bar range. You can now get this soft, moist and decadent keto-friendly snack bar in a Cashew Cookie flavour, with less than 2g of net carbs and no added sugar, additives or flavourings. Coated in sugar-free chocolate, these bars are rich in flavour and absolutely delicious. Each mouth-watering bar contains a blend of wholesome ingredients that provide sustained energy to fuel mind and body. Ideal for energy before or after exercise, or as a nutritious graband-go snack to curb cravings.
New addition to Youthful Living Vegan Keto Bar range!
You’ll now find a decadent Dark Chocolate-flavoured Youthful Living Vegan Keto Bar at Dis-Chem stores! This 100% vegan-friendly keto snack bar has less than 2g of net carbs, and contains no added sugar or additives. Coated in sugar-free vegan chocolate, these vegan keto bars are rich in flavour, low in carbs and simply irresistible.
Try Youthful Living Keto Collagen Brownies for a real treat!
Finding tasty, nutritious keto snacks used to be difficult, but Youthful Living is making life easier with its new keto collagen brownie range. Satisfy your sweet tooth with YL Keto Collagen Brownies. These keto-friendly brownies contain 5g of collagen, 12.7g of protein and zero added sugars. The fudgy, decadent texture offers an indulgent snack experience, all while providing on-the-go nutrition and fuel.
22 Dis-Chem Living Fit
Baking the world a better place Lifestyle Food has officially launched its baking range – exclusive to Dis-Chem. The range includes everything you need to create your favourite baked goods, from gluten-free flour to baking powder and even delicious dark chocolate chips. The only question left to ask is what will you be baking first?
INNOVATIONS
Zinmag Sport tablets Zinmag Sport tablets contain a blend of minerals and vitamins for sportspeople and active individuals. This
supplement helps to prevent muscle cramps and assists with recovery after strenuous exercise. The combination of zinc methionine, magnesium aspartate and vitamin B6, known as ZMA®, promotes muscle function and muscle health while naturally boosting energy levels along with your muscle-building capacity, strength and recovery. You can take Zinmag Sport tablets as a daily supplement for continuous support and maintenance.
24 Dis-Chem Living Fit
Gain the Edge with 32Gi® BOOM 32Gi® BOOM is the latest in high performance endurance pre-workout supplements to help athletes push harder for longer. This blend contains
nutrients to enhance mental focus, promote vasodilation and improve buffering thanks to beta alanine. The formulation contains a patented caffeine blend that includes zümXR® for immediate, stable, and prolonged mental energy and focus, as well as beetroot extract, a natural vasodilator for improved circulation and better oxygen delivery and citrulline malate, which improves arginine concentration for improved blood flow. This combination can increase power, maintain intensity and improve performance and training adaptations.
Lose fewer training days with 32Gi® 32Gi® Immunize is a uniquely formulated all-inone immune optimisation and recovery formula. A
quad blend of the beta glucan Wellmune®, together with vitamin C, zinc and B vitamins helps recover, fortify and optimise the immune system in active people to improve general health, reduce infection risk and protect against the damaging effects of stress. This product is gluten-, GMO-, preservative- and dairy-free, and contains zero calories.
Balance blood sugar with Herbex Struggling to control your cravings? Your blood sugar levels could be to blame! Try the NEW Herbex Blood Sugar
Balance tablets. They are specially formulated with Gymnema sylvestre and chromium to help maintain healthy blood sugar levels, block sugar absorption in the intestines and reduce cravings. Each bottle contains a one-month supply to help control those cravings and support
NEW IN STORE
LIVE
daily
dischem.livingfit.co.za Get access to daily workouts with SWEAT 1000 Live, on Instagram. Choose from up to 5 daily Live workouts and more than 500 on-demand workouts that you can do in your own time in the comfort of your own space. As a Dis-Chem Benefit member, you’re getting rewarded for staying fit. Unlock this exclusive member benefit for the small fee of R100 a month, and get R100 in Benefit points added back to your account!
Meal prep made easy! From customisable pockets to four 4-lock, 700ml meal containers, you can rest assured knowing you’re prepared for the day ahead. Living Fit meal prep bag available in select Dis-Chem stores and online
GET10%
BACK
Planet Fitness members earn 10% back in Dis-Chem Benefit rewards when purchasing any of these brands. *Exclusively available at Dis-Chem Pharmacies. Ts and Cs apply. www.dischem.co.za/planet-fitness
LIVING FIT dischem.co.za/livingfit 25
IVE EXCLUS EM -CH TO DIS
EVOX 100% Premium Synergy Protein
NEW IN STORE
NPL Blackout pre-workout Blackout is the latest product to join NPL’s arsenal of innovative pre-workouts. Blackout is precisely formulated to elevate your workout performance, enhance muscle cell volume and deliver sustained energy to get you through even the most physically demanding training. Blackout contains key ingredients that
target five critical training components, including cell volumisation, strength and performance, energy amplification, focus and alertness, and electrolyte support. Available in Tiger’s Blood and Cherry Bomb flavour
Snack smart with NPL Diet Pro Bars NPL’s new low-sugar, gluten-free Diet Pro Bars contain 16.5g of protein, with added collagen and prebiotics, offering a smart snack alternative or meal replacement option. The high fibre content will help fill you up and aid digestion.
26 Dis-Chem Living Fit
EVOX Synergy Protein contains a hexa matrix blend of six protein sources, which prolongs the amino acid release throughout the day to deliver sustained muscle support and recovery for lean muscle growth. The
whey protein hydrolysate and isolate are rapidly digested and absorbed to kickstart the anabolic process after training. Soy protein isolate and whey concentrate extend the amino acid release to support muscle repair while calcium caseinate and full cream milk powder break down more slowly to support muscle growth. Available in 1.5kg tubs in Chocolate, Vanilla and Strawberry flavours.
Penne for your thoughts? Make pasta nights a breeze for everyone with Lifestyle Food’s vibrant pasta range.
Developed to meet even the most complex dietary requirements while delivering essential nutrients, you’ll want to include a pack or two in your pantry for a delicious Italian feast. Available in the range: Penne (GF), Fusilli (GF), Red Lentil Fusilli, Green Pea Penne, Macaroni, Spaghetti and Gluten Free Spaghetti.
Biogen Vitamin D3 oral spray
NEW IN STORE
Grab a bottle of Biogen Vitamin D3 Oral Spray to help you maintain optimal health. Vitamin D3 plays an
essential role in normal immune system function. Furthermore, combining vitamin D3 with sufficient calcium, a healthy diet and regular exercise, may reduce the risk of developing osteoporosis as vitamin D3 contributes to the development and maintenance of strong bones and teeth. It is also an important micronutrient for normal muscle function.
Biogen adds Plant-Based Protein Bites to range! Those following a vegan lifestyle now have an alternative to Biogen’s existing and very popular whey-based Protein Bites. Biogen’s new Plant-Based Protein Bites are made with Biogen Plant-
Based Protein Powder and offer a high-protein, dairy-free snack alternative. With only 77 calories per bite and coated in Nova’s Choc Oh Late, you can indulge in these protein-packed snacks with slightly less guilt and heaps more enjoyment.
28 Dis-Chem Living Fit
Biogen Lacto-Rase For those who struggle with or are sensitive to dairy, Biogen Lacto-Rase has you covered. The
product includes ToleraseTM, a digestive enzyme specifically designed to ease gut health issues arising from a sensitivity to lactose found in many dairy products. This is a suitable product to combine with Biogen’s Supreme Probiotic for a healthier gut and better general digestive health. It’s legen, wait for it, dairy!
FAT matters
PLANT POWERED immune health
A recent study led by researchers at Massachusetts General Hospital found that people who ate diets based on healthy plant-based
A study recently published in The American Journal of Clinical Nutrition affirmed that diets rich in unsaturated fats from sources such as fatty fish, olive oil and nuts can help to improve markers of insulin resistance – a precursor to type 2 diabetes – and heart health by lowering cholesterol and stabilising blood sugar.
foods had a lower risk of contracting COVID-19 viruses.
*Research from the Boston Children’s Hospital, Framingham State University and Harvard Medical School.
Did you know? One tablespoon of extra virgin olive oil contains approximately:
and were less likely to experience serious symptoms once infected.
Findings published in the journal Gut.
126
LIFE Calories
What is
“time-restricted eating”? It’s another term used for intermittent fasting — consuming all your daily calories within a specific period during the day, usually an
8-hour window,
followed by a period of fasting.
7+
hours
Research published in the Journal of the Academy of Nutrition and Dietetics and presented at the Food & Nutrition Conference & Expo on 18 October 2021 found that people who slept 7 hours or more consumed significantly less sugar, caffeine and carbohydrates as part of their morning and evening snacks.
Chickpea Fact : Chickpeas are one of the best food sources of folate. Folate, also known as vitamin B9, is an essential micronutrient.
STYLE “A HEALTHY OUTSIDE STARTS FROM THE INSIDE.”
in this section RECIPES
Lifestyle Food recipes...34
FEATURE
Kick it, pick it...38
EXPERT Q&A
Macros vs micros...46
IT’S A LIFESTYLE
Living fit tips for 2022...54
lifestyle
LIFESTYLE RECIPES
SUGAR, SPICE AND EVERYTHING NICE
CHOCOLATE CARAMEL PANCAKES Makes 2-3 servings
Ingredients
1 cup self-raising flour or chickpea flour for added protein ¾ cup semi-whole wheat flour or oat flour ¼ cup Lifestyle Food Cacao Powder 1 tsp baking powder 1 tsp baking soda ¼ tsp salt ¼ cup dairy-free chocolate chips 1 tbsp Lifestyle Food Apple Cider Vinegar 1½-2 cups Lifestyle Food Almond Milk ¼ cup coconut oil or olive oil 2 tbsp maple syrup or liquid sweetener of choice
Apple cider vinegar contains acetic acid, which purportedly has antibacterial properties, as well as a variety of antioxidants in the form of catechin, gallic acid, caffeic and chlorogenic acid.
For the almond butter caramel
1 tbsp almond butter 2 tbsp maple syrup or another liquid sweetener of choice ½ tsp vanilla extract 2 tbsp water Pinch of salt
How to make it Sift together the flours, cacao powder, baking powder, baking soda and salt and set aside. In another bowl, add in all of the wet ingredients and leave to curdle for a few minutes. Add the wet into the dry and mix well until combined. Fold in the chocolate chips. Heat a pan with some coconut oil and add a full tablespoon for each pancake. Fry for 2-3 minutes on each side until brown and fluffy. Whisk together the caramel and then serve the pancakes with the whipped coconut cream, fresh fruit and liquid syrup of choice.
34 Dis-Chem Living Fit
Cacao powder contains more than 300 different chemical compounds, including beneficial flavonoids which offer powerful antioxidant effects. It is also a source of vitamins and minerals, including calcium, carotene, thiamin, riboflavin, magnesium, sulphur and EFAs.
Chai This one is a little bit different: we’re cooling things down with a delicious chai spiced cocktail. And just in time for the summer holidays too!
spiced coffee
cocktails
CHAI COCKTAIL Makes 5-6 servings
Ingredients
2 espresso shots ⅓ cup brandy 400ml coconut cream ⅓ cup brown sugar 1 tsp vanilla extract 1½ tsp chai spice Pinch of salt Chilled coconut cream
How to make it Place the espresso shots, brandy, coconut cream, sugar, vanilla and chai spice in a saucepan and bring to a simmer until the sugar starts to melt. Remove from the heat and chill. Pre-freeze coconut milk ice cubes and then place in the serving glasses, pour the espresso mixture over the ice cubes and top with chilled whipped coconut cream and cinnamon.
HOMEMADE CHAI SPICE Ingredients
3 tbsp ground cinnamon 1 tbsp ground cardamom 1 tbsp ground ginger ½ tbsp ground allspice ½ tbsp ground cloves ½ tbsp ground nutmeg
How to make it Add all listed ingredients to an airtight container or jar. Seal the jar and shake to combine. Store on your spice rack, at room temperature, for up to 1 year. Enjoy!
Lifestyle 35
lifestyle
LIFESTYLE RECIPES
SUGAR, SPICE AND EVERYTHING NICE
r e tt u b t u n a Pe oat cookies
Coconut flour is a rich source of fibre, protein and healthy fats. It is an ideal replacement to refined flour as it does not contain any wheat or grains. It also has a low GI.
PEANUT BUTTER OAT COOKIES Makes 6-8 servings
Ingredients 1 cup dairy-free chocolate chips 1 cup Lifestyle Food Rolled Oats (blend into flour) 1 cup Lifestyle Food Coconut Flour 1 cup Lifestyle Food Crunchy Peanut Butter 1½ tsp baking powder 1 tsp baking soda ½ cup Lifestyle Food Coconut Oil ⅓ cup Lifestyle Food Soy Milk 2 tsp vanilla extract 1¼ cups brown sugar How to make it Preheat the oven to 180°C. Place the oat flour, coconut flour, baking powder, baking soda and salt in a bowl. Whisk together the melted coconut oil, peanut butter, soy milk, vanilla extract and sugar. Pour the wet ingredients into the dry until you have a smooth batter. Use an ice cream scoop to scoop out the cookies. Add a few chocolate chips on top of each cookie, place on parchment-lined baking tray and bake for 12-15 minutes until golden. Serve and enjoy!
Rolled oats have a lower glycaemic index than the processed instant variety. This means a sustained release of energy throughout your morning, instead of those horrible blood sugar spikes that leave you tired by mid-morning.
36 Dis-Chem Living Fit
MEETMariza Wholesome plant-based eating made easy
Mariza Ebersohn is the creative mind behind the Life in the South blog and one of Lifestyle Food’s secret weapons. Mariza’s plantbased lifestyle has helped her reimagine classic recipes such as the humble lemon meringue in a more healthconscious manner. “I’m a mom of two beautiful, crazy kiddos, which has been my full-time job for these past five years. I love cooking, blogging, and photography, and they’ve been my creative outlet all these years.”
Why plant-based food?
I struggled with an ulcer for years. I’m quite an anxious person and I just read up on dairy and I thought, this can’t be good for me. Acid is the last thing my body needs more of. So after that, I quit drinking milk and eating yoghurt and I instantly saw a difference. After a visit to my sister in Geneva where they have followed a plant-based diet for a while, I knew I had to go full-on and I’ve never looked back! Finally, I had a label for eating the way I wanted to and it’s just been amazing!
What was the first plant-based recipe you created?
Probably pancakes because it was the safest option. I wasn’t the greatest cook or photographer in the beginning. It was all so new and overwhelming!
What is your favourite recipe you’ve created to date?
My vegan rusk recipe is probably one of my favourite and most repeated recipes I’ve made to date!
What is your secret weapon when it comes to adding flavour to your cooking?
Spices and salt are your best friend. I can’t go without adding salt to my food. I even add it to my oats and hot chocolate, otherwise it’s just meh. What’s life without flavour?
Mariza, the cre ator behind some of Lifestyle Food ’s best recipes Ilifeinthesout h.co
What first attracted you to the Lifestyle Food range?
The whole foods angle and the fact that you know what you buy is in its purest form. I love following a clean whole food diet and this range makes it possible.
Who inspires you?
My mom is just a machine. Her kids are everything to her. She bakes and gives everything with love. She is so selfless. I’m so happy to be home so my kids can experience that!
Is there a quote that you live by?
Let your hope determine your future, not your fears.
What’s next for Life in the South?
Hopefully, I get to share my love of whole food cooking with more people in South Africa through cooking courses, growing my online business, being able to work full time from home, opening a mini bakery or bistro, maybe even a product line and cookbook. The stars are the limit.
See lifestylefoods.co.za for more recipes.
Lifestyle 37
lifestyle
LIFESTYLE RECIPES
KICK IT - PICK IT! SUMMER FOOD SWAPS PICK IT
Overly restrictive diets are unsustainable and can make life miserable. So why not take a different approach by making a few smart food and ingredient swaps to still enjoy your favourite meals, treats or snacks?
Healthier Options
SWEET POTATO TORTILLAS Ingredients
For the tortilla: ·1 large sweet potato, roasted until soft ·1 cup Lifestyle Food Dried Chickpeas, ground into a flour ·1 cup oat flour · Salt · Pepper For the hummus: ·1 cup Lifestyle Food Dried Chickpeas, soaked overnight ·1 garlic clove · ¼ cup Lifestyle Food Olive Oil ·1 handful baby spinach ·1 handful coriander · Salt · 3 tbsp tahini · 3 tbsp lime juice For the filling: Your choice of beef, chicken or ostrich. Want to try plant based? Fill it with beans, veggies, avo and sweet potato How to make it
Peel the skin off the roasted sweet potato and mash with a fork. Mix in the chickpea flour, salt and the oat flour. You may need to add a little water or a little more flour depending on how big your sweet potato is. Roll out the dough into wrap-sized rounds. Spray pan and toast tortilla in a pan. In the meantime, blend all the hummus ingredients together until you achieve a nice spreadable consistency. Remember to check your lime and salt. Place your fillings in the tortilla. Enjoy immediately, or pack for your lunch the next day. 38 Dis-Chem Living Fit
DID SOMEOME SAY
diy
WHEN YOU MAKE MEALS FROM SCRATCH, YOU HAVE MORE CONTROL OVER THE INGREDIENTS USED. This means you can be more thoughtful when it comes to feeding your family to ensure that every bite is packed with only the best, carefully selected ingredients.
OUT
IN
Flour-based tortilla wraps
Homemade tortillas
Tortillas are extremely versatile, ideal for breakfast, lunch or a snack. Keep the fillings fresh and close to nature, and you’ve got a nutritious anytime meal. Flour tortillas often carry empty calories and refined carbs. Rather make your own using sweet potatoes. While this is still a carb, they’re complex, rich in fibre and also contain some protein. And sweet potatoes are also packed with nutrients like vitamins A, B, E and C, and manganese.
KICK THIS
PICK THAT
VS Wheat flour
Chickpea flour
Chickpea flour is packed with nutrients and contains fewer calories than regular flour.
VS Beef steaks
Ostrich steaks
Ostrich is rich in iron, and a lean cut of meat – a great way to reduce your cholesterol.
VS Mayonnaise Hummus Hummus is lower in fat, rich in protein and high in fibre, making it an easy way to get your daily protein in.
For a more carb conscious meal, we recommend ditching pasta and adding chickpeas to the mix instead. Chickpeas are a great source of protein but they are also rich in dietary fibre and various vitamins and minerals.
VS Pasta salad
Chickpea salad
Himalayan salt contains less sodium and has been known to assist in regulating blood sugar levels. Lifestyle 39
lifestyle Looking for a low-carb, high-protein meal to aid muscle repair and recovery? It’s time to unleash the power of the “chick”. This meal option is perfect for lunch or dinner, plus it’s packed with flavour and it’s easy to make. What more could you ask for?
ROASTED CHICKPEAS AND CHICKEN Serves: 4-6 people
PICK IT
Ingredients
· 180g skinless chicken breast, cubed · 1 red chilli, finely chopped · 1 tsp Lifestyle Food Coconut Oil · 1 cup chickpeas · 1 tsp cumin powder · ½ tsp Lifestyle Food Turmeric powder · ½ tsp Lifestyle Food Cinnamon powder · 1 tbsp Lifestyle Food Extra Virgin Olive Oil · Lifestyle Food Roasted Seeds · Lifestyle Food Himalayan Crystal Salt · Lifestyle Food Black Pepper · Veg to complete salad How to make it Rinse and drain the chickpeas. Place them on a flat baking tray. Drizzle with olive oil and sprinkle spices. Roast at 180°C for 25-30 minutes. In a heated pan, add coconut oil, chopped chilli, salt and pepper and cubed chicken. Fry until chicken is thoroughly cooked. Combine chicken and roasted chickpeas in a bowl. Sprinkle with roasted seeds.
KICK THIS VS Sea salt
PICK THAT
VS Himalayan Salt
Himalayan salt contains less sodium and has been known to assist in regulating blood sugar levels.
Bread crumbs
Roasted seeds
Seeds are a fantastic source of healthy fats, protein, fibre and antioxidant polyphenols.
lifestyle
READY TO RETHINK YOUR RECIPES? When it comes to desserts and baking, simple substitutions can transform the nutritional profile of your favourite treat with fewer calories and less sugar. Here are a few examples to get you started.
m ake your own! PICK THIS!
VS Heavy cream
Coconut cream
For some, dairy ice cream is a no-go zone due to digestive issues related to consuming products that contain cow’s milk. In addition, most commercial ice creams are packed with sugar, hydrogenated fats and artificial flavourants. Instead, why not whip up a batch of homemade ice cream using coconut milk?
VS Sugar Xylitol Xylitol has 40% fewer calories than normal sugar, however, it is not as sweet.
KICK IT
VS
Store bought dairy ice cream
Vegetable oil
Coconut oil Research has found that coconut oil may encourage fat burning and could function as a quick source of energy.
COOKIES AND CREAM ICE CREAM Ingredients
· 400ml Lifestyle Food Coconut Cream · 1 cup soaked Lifestyle Food Cashews · ¼ cup Lifestyle Food Coconut Oil · ⅓ liquid sweetener of choice · 1 tsp vanilla extract · 1 packet of Lifestyle Food Gluten-free Chocolate Sandwich Cookies · Ice cream cones 42 Dis-Chem Living Fit
How to make it
Blend the coconut cream with the soaked cashews, liquid sweetener, vanilla and salt. Pour into a small ice cube tray and place in the freezer to set for about two hours. Place the frozen ice cubes in a high-speed blender with a bit more coconut milk or cream and the Lifestyle Food Chocolate Sandwich Cookies. Blend until smooth, scoop onto the ice cream cones, add extra cookies and serve.
lifestyle
SHE LOST
50KG
NOW!
MANTOMBI ATTACKS THE EXPAT MANTOMBI’S FAT WITH HERBEX PRODUCTS: HERBEX L IVING AND WORKING ABROAD IS AN EXCITING EXPERIENCE – MEETING NEW PEOPLE, SEEING NEW SIGHTS, EXPERIENCING NEW CULTURES AND TRYING THE LOCAL CUISINE.
But the experience also comes with potential pitfalls as many expats experience, and a common issue is weight gain – the dreaded ‘expat fat’. Unfamiliar surroundings, a new lifestyle and different foods and customs can also impact your diet when you start living in a new country.
Sick and tired
STARTING WEIGHT 125kg
And Thembelihle ‘Mantombi’ Lucy experienced this first hand when she moved from South Africa to China to work as an english language teacher. While her role as a primary school english teacher meant she was active, she steadily gained weight.
“My job required me to jump and play with the kids in the school but as my weight increased, I kept
44 Dis-Chem Living Fit
HERBEX Attack the Fat Extra Syrup
HERBEX Fat Burn Tablets
HERBEX Fat Burn Herbal Tea
“I am now very cautious about what I eat. I eat foods that are high in fibre, and include fruits in my morning cereal and smoothies.”
getting sick and was always tired.”
When she went for a medical check-up, the doctor shared some startling news.
Health hazard “I couldn’t believe what the doctor told me when he checked my weight –the scale read 125 kilos! The doctor advised me to urgently do something about my weight, as there are a number of health risks associated with being obese.”
Obesity affects the immune system in numerous ways. The most notable is the impact that excess weight has on inflammation, which is one reason why obese individuals often suffer from more infections. A study published in 2012 in the Proceedings of the Nutrition Society journal explains: “Obesity, like other states of malnutrition, is known to impair the immune function, altering leucocyte counts as well as cell-mediated immune responses.” This inflammation is also linked to other metabolic conditions associated with obesity, including insulin resistance, type 2 diabetes, high cholesterol, hypertension,
fatty liver disease and metabolic syndrome. Mantombi didn’t want to be obese and risk her health, which is why she decided that she needed to take action. While she tried numerous approaches to help her shed the excess kilos, she didn’t have too much success initially.
The Herbex difference “However, as soon as I arrived back in South Africa from China in February 2020, I started using Herbex products and I immediately saw improvements after just two weeks!”
Mantombi started using Herbex Attack The Fat Extra Syrup and Herbex Fat Burn Tablets interchangeably. “At night I drank Herbex Fat Burn Herbal Tea with a slice of lemon and honey. I was amazed by the results and just kept adding more products to my approach.”
Lifestyle changes
She also paired her new Herbex regimen with regular exercise – two gym sessions and two jogs a week – and a more conscientious approach to her diet.
“I am now very cautious about what I eat. I eat foods that are high in fibre, and include fruits in my morning cereal and smoothies. I also drink lots of water to help the Herbex products work in the way they should.” Mantombi’s combined approach, her consistency and her commitment to the process helped her lose a whopping 50 kilos! “I never thought it was possible for me at first after I tried so many other things but my desire to keep fighting to lose the excess fat, and the help I got from Herbex, enabled me to achieve my goal weight!” Mantombi now weighs 75kg – the exact weight her doctor recommended. She now wants to inspire other women to use Herbex products to lose weight and feel good about themselves.
“I feel amazing now and my confidence is back! Everyone cannot believe it’s me. I want to stay beautifully confident, and tell other women that it is possible for them to do the same. Just don’t give up trying. I didn’t, and I’ll never look back. Thank you Herbex for changing my life!”
Lifestyle 45
Q&A
ASK THE PROS
VS
What’s the difference between micro- and macronutrients? Ghia, via social media
W
hen it comes to eating for health and your physique, your diet basically boils down to two key components – micronutrients and macronutrients.
MICRONUTRIENT BASICS Micronutrients are the compounds and substances your body needs in small (micro) amounts, including vitamins and minerals. Micronutrients perform a range of functions, including energy, enzyme and hormone production, and support optimal immune function. Your body also needs a broad range of vitamins and minerals to support growth and development, bone health and fluid balance, among various other processes. Important micronutrients like iron help to produce the oxygen-carrying 46 Dis-Chem Living Fit
proteins that circulate in our bloodstream and deliver vital oxygen to muscle cells, while adequate calcium is required to maintain bone health. As the micronutrient content of each food is different, it is generally best to eat a variety of foods to ensure you get sufficient amounts of all the important vitamins and minerals to cover your recommended daily allowance (RDA). However, supplements and fortified foods also provide a source of vitamins and minerals to augment a whole food diet.
With the exception of vitamin D, the body cannot produce micronutrients, which means we need to get these important compounds from our diet.
THE LOWDOWN ON MICRONUTRIENT DEFICIENCIES A deficiency of one or more micronutrients can cause illness, impact your health and result in under-recovery from exercise and others forms of stress.
The best sources of micronutrients include natural, unprocessed whole foods, particularly fresh fruits and vegetables.
Iron, vitamin A and iodine deficiencies are the most common globally, according to information from the World Health Organization (WHO), particularly among children and pregnant women.
A micronutrient deficiency can cause various diseases and health issues, in addition to less severe issues such as low energy levels, mental and cognitive fog and reduced mental capacity.
This can impact educational outcomes, reduce exercise efficiency and work productivity, and increase your risk for other diseases and health conditions.
Types of
MICRONUTRIENTS Vitamins and minerals can be divided into four categories:
1
Water-soluble vitamins
2
Fat-soluble vitamins
3
4
These vitamins dissolve in water and are not stored in your body. Your body flushes them out with urine when consumed in excess. These vitamins include the B-vitamins and vitamin C.
Your body absorbs these vitamins best when consumed alongside a source of fat. Your body stores fat-soluble vitamins in your liver and fatty tissues for later use. These vitamins include vitamin A, D, E and K.
Macro-minerals Your body requires macrominerals such as calcium, phosphorus, magnesium, potassium and sodium in larger amounts than trace minerals to perform their specific roles in the body.
Trace minerals While your body needs these minerals in small amounts, trace minerals still play important roles in your body. Trace minerals include iron, manganese, copper, zinc, iodine, fluoride and selenium.
Types
MACROBASICS Macronutrients are the nutrients your body uses in relatively large amounts to meet our daily energy and metabolic requirements, including tissue repair and growth and numerous biochemical processes that create hormones and enzymes, among other important substances. The various macronutrients also contain different vitamin, mineral and fibre contents, which is another reason to ensure a variety of sources, predominantly from natural whole foods.
of
MACRONUTRIENTS
1
MEETING ENERGY DEMANDS The energy derived from the three macronutrient groups is delivered in the form of calories. The amount of calories available from each macronutrient group are:
2
= 4 Calories
= 4 Calories
1g fat
= 9 Calories
Protein provides the body with amino acids, which are vital for tissue repair and growth within muscle, tendons, ligaments and bone, as well as cell membranes, organs, hair, skin, nails and blood plasma. Proteins also play roles in our metabolic, hormonal and enzyme systems and help maintain acid-alkaline balance in our bodies.
Fats While dietary fat is often demonised, it is vital for energy, hormone production, and the absorption and transport of fat-soluble vitamins. Fat also serves to protect your organs and insulates the body.
1g carbohydrate
1g protein
Proteins
3
Carbohydrates Carbohydrates provide the body’s primary, most readily available fuel source. Carbs provide energy for your muscles and the central nervous system during movement and exercise.
Lifestyle 47
Q&A
ALL ABOUT
BALANCE The Institute of Medicine’s Food and Nutrition Board recommends a macronutrient distribution range (AMDR) of 45-65% carbohydrates, 20-35% fat and 10-35% protein.
However, not everyone responds in the same way to specific macronutrient ratios, meal timing or even meal composition, which is why individualised advice from a qualified dietitian is always best. Factors that determine your ideal macronutrient ratio include your metabolic rate, daily activity levels and energy requirements, and your health status, among others. For instance, highly active individuals typically require more immediate energy from carbohydrates, while someone who is insulin resistant or diabetic generally requires a diet that is lower in carbohydrates. However, a healthful diet should never exclude an entire macronutrient group.
Factors that determine your ideal macronutrient ratio include your metabolic rate, daily activity levels and energy requirements, and your health status, among others. 48 Dis-Chem Living Fit
FOCUS ON NUTRIENT DENSITY A sensible approach to eating is to prioritise nutrient-dense foods over energy-dense options.
Nutrient density is a measure of the ratio of nutrient content (in grams) to the total energy content (in kilocalories or joules).
Nutrient dense foods will have a high level of nutrients, which include vitamins, minerals, phytonutrients, essential fatty acids and fibre in relation to the number of calories the food contains, which means you can eat less food and still get all the nutrition your body needs.
lifestyle
*/no·o·tro·pics/*
NOOTROPICS give you a mental edge
THERE’S A RAPIDLY GROWING PRODUCT CATEGORY THAT WORKS TO IMPROVE COGNITIVE FUNCTION, MEMORY AND CREATIVITY WHILE HELPING TO INCREASE FOCUS AND MOTIVATION. 50 Dis-Chem Living Fit
IMPROVE COGNITIVE FUNCTION, MEMORY AND CREATIVITY Known collectively as nootropics, these ingredients are available as either standalone products or they are included in a growing number of product formulations, including preworkouts, fat burners and energy drinks.
Natural and synthetic The nootropic name is derived from the ancient Greek words nóos, which means “mind”, and trop, which means “turning”. Often referred to as smart drugs, cognitive enhancers, neuroenhancers or memory-enhancing substances, nootropics can include various natural or synthetic substances that boost brain performance. Prescription medication used to treat mental conditions such as ADD, ADHD, Alzheimer’s disease or narcolepsy, among others, fall into the broader nootropic definition. These synthetic substances typically exert the strongest effects on attention, focus, memory and wakefulness but require a prescription to purchase and use. However, there are other synthetic nootropics that are not scheduled. As such, they are often
included in various supplement formulations and other products that don’t require a prescription to purchase. Another class of nootropics includes various natural ingredients that you can buy over the counter or on supplement store shelves at your local Dis-Chem. Many of these ingredients have been used in natural medicine for years. And we often consume substances every day that are technically classified as nootropics, like caffeine, creatine and amino acids like L-theanine.
What is nootropic stacking? Taking two or more synergistic nootropic substances together to create a blend that delivers even greater cognitive benefits. Other naturally-derived nootropics include certain B vitamins, omega-3 fish oil and herbal supplements such as ginseng, guarana, Gingko biloba and extracts of Bacopa monnieri.
NOOTROPICS ARE INCLUDED IN SOME PREWORKOUTS, FAT BURNERS AND ENERGY DRINKS.
About caffeine: Caffeine is the most widely consumed psychoactive substance in the world. Caffeine works by blocking adenosine receptors in your brain, which makes you feel less tired. About creatine: Creatine is an amino acid used by muscle cells to regenerate the energy needed to power forceful, short duration muscle contractions. However, creatine can also benefit your brain. When it binds with phosphate, your body creates a molecule that brain cells consume for fuel. About L-theanine: L-theanine is a naturallyoccurring amino acid that is also available as a supplement. Several studies show that taking up to 200mg of L-theanine has a calming effect, without causing drowsiness. Smaller doses of up 50mg may increase alpha waves in the brain, which are linked to creativity. L-theanine is generally more effective when consumed with caffeine, which is why they are commonly stacked in performanceenhancing supplements. Lifestyle 51
lifestyle
RECOMMENDATIONS NOOTROPICS
The Alpha-GPC factor Alphaglycerylphosphorylcholine (Alpha-GPC) is another popular nootropic included in an increasing number of products. Alpha-GPC is included in various dietary supplements for its cognitive and mental performance benefits, and in medicines used to treat conditions such as Alzheimer’s disease, stroke and vascular dementia. Alpha-GPC works by increasing the production of the neurotransmitters (chemical messengers) acetylcholine (important for memory and learning functions) and dopamine (acts on signalling pathways in the brain that are vital for concentration, attention, cognitive processing and memory). A 2015 study published in the Journal of the International Society of Sports Nutrition, which looked at the effects of alpha-GPC, caffeine or a placebo on markers of mood, cognitive function, power, speed, and agility, found that Alpha-GPC
NPL’s expanded preworkout, fat burn and energy ranges contain Alpha-GPC. These products include:
NPL Series Black Hyper Pump II
NPL N.O. Charge Pre
NPL Amino Pre-Load
NPL Pre Ignite
NPL Amino Burn
The researchers concluded that “future research should focus on dosage, timing of consumption before testing measurement, bioavailability, longer term supplementation and subject selection, in order to reduce individual variability”.
USN Switch OFF & Switch ON
52 Dis-Chem Living Fit
USN Spike x300 Qhush Nootropic USN Combat Games
While research continues into how exactly nootropics work to stimulate the mind, early findings indicate they may act on various systems within the body. Some may increase blood flow to the brain, which delivers more nutrients and oxygen to the brain to boost cognitive function and feelings of alertness. Some nootropic substances potentially increase adrenalin output, which produces effects similar to caffeine, while others exert their effect by boosting the production of neurotransmitters such as dopamine. Some substances may also provide neuro-protective benefits by boosting the brain’s antioxidant capacity. For instance, omega-3 fatty acids help protect brain cells against inflammation, or stimulate faster brain cell regeneration and repair, including the neurons, which can slow age-related cognitive decline.
NPL Neuro Cuts
Products in the USN Wellness range and various energy supplements contain Alpha-GPC:
“seemed to be beneficial for certain physical and mental performance tasks”.
How nootropics work
Scientific support
Studies in 2000 and 2007 found that nootropics can improve blood flow to the brain by dilating blood vessels, which helps to deliver more nutrients – glucose for energy and oxygen – to different regions in the brain. A study conducted in 2012 found that nootropics can help to improve brain health and function by decreasing inflammation to slow ageing in brain cells. A 2015 review found that omega-3 fatty acids can protect the brain against the effects of ageing, while various other research reports concluded that omega3s are important for brain and nervous system function. And in a 2016 review, researchers found that L-theanine may increase alpha brain waves, which may contribute to a relaxed yet alert mental state.
lifestyle
LOCAL FITNESS INFLUENCERS SHARE THEIR TOP TIPS FOR A SUCCESSFUL 2022
A
S WE CONTINUE TO LIMIT SOCIAL CONTACT AND AVOID GROUP GATHERINGS, WE’RE SPENDING MORE TIME ONLINE, PARTICULARLY ON SOCIAL MEDIA PLATFORMS. THIS SHIFT IN HOW WE ENGAGE AND CONSUME CONTENT HAS MADE BRAND AMBASSADORS AND INFLUENCERS MORE RELEVANT THAN EVER.
MAKE 2022 COUNT! 54 Dis-Chem Living Fit
PLAN YOUR PATH Busisiwe Mmotla Ibusisiwemmotla, Biogen Busisiwe Mmotla, 2019 Face of Fitness, 2020 Miss SA top 10 finalist and Biogen brand ambassador, says success in 2022 is all about consistency and strategy.
1
“It’s easy to remain consistent with habits that you have grown accustomed to engaging in. For instance, fitness is all about consistency and commitment to the process so you can get the desired results.” And a solid strategy sits at the heart of every successful fitness plan, believes Busi. “Before you embark on any journey, you must have a map. Yet many people fail to find and follow a map when it comes to their fitness, which is a big reason why they find it so hard to achieve success. Empower yourself with the tools you need by creating a health and fitness strategy for 2022, then follow that map to success!”
2
KEEP IT REAL Blake Louwrens Iblake_louwrens_strongman, NPL NPL-sponsored strongman and u/105kg deadlift World Record holder Blake Louwrens believes that every successful plan starts with setting a personal goal. “This can be anything that will help you move in a positive direction, whether that is in your training, your life or in business.” Blake’s goal-setting tips include keeping it realistic and taking your time. “Make it something you can work on every day! The key is not to rush it but rather to do it with passion.” And it is this consistency that will ultimately lead to success, suggests Blake. ‘There is nothing more powerful than a consistent person. Talent can only take you so far, the rest is a combination of ambition and consistency. This is
what will set you apart from the rest.” While everyone faces days when they don’t feel like working on themselves, Blake says the most successful people get it done regardless of how they feel. “While it is nothing to be ashamed of, allow yourself 5 minutes to rant, scream, cry or whatever you need to do. But then look up, face your fight and continue taking it one step at a time.” And don’t allow other people to sidetrack your goals, adds Blake. “Never let another person’s goals hold you back from achieving yours. We are all there to help one another but never lose sight of who you want to be.” In The Gym 55
lifestyle
STAY COMMITTED BE SPECIFIC
3
Mickael Davis Imiki_swole_ibffpro, Evox To start the year with a clean slate, IFBB Pro, online fitness coach and EVOX-sponsored athlete Miki “Swole” Davis says you first have to determine if you’re ready. “Make sure you’re both physically and mentally ready to start your 2022 fitness journey and to beat your 2021 achievements.” The next step on your path to success is creating a workout plan with realistic goals, says Miki. “Be very specific about what you want to accomplish and set deadlines so that you can monitor your progress.” Throughout the process, consistency and accountability will be the keys to your ultimate success. “Always make sure you are consistent in your workouts, and find a way to hold yourself accountable when it comes to your nutrition plan and training programme. A healthy diet is a lifestyle approach to not only weight loss but a longer life as it can reduce your risk of weight-related health problems,” adds Miki. “Lastly, always reward yourself. You deserve a reward when you achieve your goals. This will keep you motivated to keep pushing yourself.” 56 Dis-Chem Living Fit
MaxX Moticoe 4 Imaxx_212, USN Local performing artist and USN ambassador MaxX Moticoe follows a simple mantra that he believes others can use to achieve success in 2022. s
ay Mickael s
FROM A NUTRITIONAL STANDPOINT, MIKI SHARES A FEW IMPORTANT TIPS TO HELP YOU:
Don’t skip breakfast. Eat regular meals. Include plenty of fruits and vegetables in your diet, especially fibrerich foods such as oats, beans, peas and lentils. Drink sufficient water. Eat smaller portions. Avoid junk food. Cut down on alcohol consumption.
“I don’t believe that success is a destination – it is not an end point – it is a journey. Someone who is successful actively and progressively works towards a goal every day. Simply doing that makes you successful. When you live every day with this mindset, the universe will capitulate.” But working towards your goal every day won’t be easy as the pandemic rages on. “We’re going to have to ride it out. With the times we are in, with the pandemic, the state of the economy and the uncertainty, we will all face many different challenges in 2022 beyond what we normally encounter. All we can do is chalkup, thicken our skin and plant our feet firmly on the ground. We just need to stick to the daily grind and ride out this journey and we will eventually get to the light at the end of the tunnel.”
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lifestyle
IT’S NOT JUST ABOUT WHAT HAPPENS IN THE GYM 5
Josh Capazorio Ijoshua_105, Biogen Co-owner and head strength and conditioning coach at the Biogen-affiliated Performance Purist S&C gym, Josh Capazorio says it’s time to control the controllable in your life to navigate the challenges posed by the pandemic. “You can’t control what’s happening in the world but you can take control of your nutrition, health and fitness. So take control by creating an environment where you can train consistently and chase after your goals.” When it comes to goal-setting, Josh recommends that you write it down, set a date when you plan to achieve it, and hold yourself accountable, then create a plan to achieve it. “Do this for every aspect of your life, not just your health and fitness, then make it a daily habit to chase your goals.”
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6
BALANCE AND MODERATION Laura Smith Ifindyourfitwithlau, Biogen Lead trainer at Fitness Mag Studio and Biogen brand ambassador, Laura Smith is a self-confessed girl with a big appetite who loves almost all food. “For these reasons, it took time and effort to truly understand and consistently implement these two concepts in my life.” Laura has learnt through trial and error that her body, mind, and relationship with food are at their healthiest with a diet that prioritises function, enjoyment, and weight management (in that order). “It’s not about being as light or as lean as possible but rather maintaining a healthy BMI to physically feel and move better.” She recommends ticking the food-for-function box by focusing on whole foods and ensuring a balanced macronutrient intake in your main meals while aiming to include fruit and/or vegetables with every meal. “I try to keep my food sources as varied as
possible to get the best nutrient balance. I choose to manage my portion sizes either by being more mindful of the quantities I eat or by counting calories, as this helps me maintain a healthy weight.” Importantly for Laura, there are no restrictions, no offlimit foods or cheat meals in her approach. “Eating isn’t cheating! I indulge outside of my usual foods one to four times a week. By allowing yourself indulgences, you can learn to moderate what satisfies you mentally and emotionally without wrecking yourself physically.” According to Laura, it takes time and practice but the only person you’ll ever have to do it for is you. “The sooner you start, the sooner you’ll know your own body better.”
lifestyle
“When looking at the photo I couldn’t see myself in it because I didn’t recognise myself at all. That was the moment I realised that I needed to save myself because I was living in denial.”
SHE LOST
30KG
AND CHANGED HER LIFE FOREVER!
Annestia brings the magic
NOW!
A SIMPLE INSTAGRAM POST SPARKS A TRANSFORMATION SUCCESS STORY!
T
HEY SAY A PICTURE PAINTS A THOUSAND WORDS BUT, FOR ANNESTIA STEYN, A GROUP PHOTO FROM A FAMILY BRAAI DIDN’T MAKE FOR HAPPY “READING”.
BEFORE 120kg
60 Dis-Chem Living Fit
Annestia scheduled a general check-up with her GP in December 2019. The consultation revealed some concerning findings, particularly Annestia’s weight. “I weighed 130 kilos. I was in absolute shock because I thought I weighed 40 kilos less because I avoided stepping on a scale.” Annestia’s doctor expressed concern for her health, and emphasised the effects that her condition could have on her joints and reproductive system for someone her age – she was 25 years old at the time.
DEALING WITH THE TRUTH
“I weighed 130 kilos. I was in absolute shock because I thought I weighed 40 kilos less because I avoided stepping on a scale.”
Curvy girl is born!
“I was offended because I was living in denial. I initially rebelled against her advice but by October 2020 I could no longer ignore my reality.”
Annestia stepped back on the scale and started her now popular @the_curvygirl_sa Instagram account by posting a picture of her weight – 120.2 kg. “I knew that I had to keep myself accountable by acknowledging where I was in life and facing my deepest insecurity head-on, which I did by sharing my weight with the ‘world’. My sole mission became reducing that number.” Annestia uploaded a photo of the scale every Sunday to keep herself accountable, and her honesty and bravery began to resonate with her growing list of followers.
Enter the gym
When Annestia’s partner Jaco Oosthuizen went to sign up at Planet Fitness, the sales consultant tried his very best to convince Annestia to also join. “I refused but the sales rep convinced Jaco to get a black tag membership, which allowed him to bring a friend.” That master stroke spurred on Annestia’s transformation efforts.
“To this day, I still don’t have a membership because I believe that going together has kept me accountable,” shares
Annestia. Annestia’s first foray into the gym environment followed the stereotypical approach many women take. “I felt uncomfortable in the weights section so only did cardio in the beginning. But I wish I’d started weight training sooner.”
A new challenge
Annestia's weekly workout split
ANNESTIA’S PRODUCT STACK FROM USN
USN PhedraCut Lipo X Gold & CLA 1000
Monday (Push): Triceps, chest and shoulders + cardio Tuesday (Pull): Back and biceps + abdominal exercises Wednesday: Legs Thursday: Rest day Friday (Push): Triceps, chest and shoulders + cardio Saturday (Pull): Back and biceps + abdominal exercises Sunday: Legs
After changing her programme to predominantly include weight training and only 20 minutes of cardio in her usual 90-minute sessions, Annestia started to see results! However, she soon hit a plateau and felt stuck in her routine.
“I knew I had to challenge myself to break through my plateau and came across the USN Body Makeover Challenge.”
Annestia liked the fact that the challenge provides a complete step-by-step weight-loss solution, from the eating and training plans to the supplement suggestions. “The challenge changed my mindset towards living a healthy lifestyle. The tried-and-tested approach sets you up for success.”
USN Diet Fuel
USN B4-BURN Extreme Thermogenic Pre-Workout Sherbet
@the_curvygirl_sa USN Water X
Lifestyle 61
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“That simple truth has stuck with me,” she says.
Finding support
Accountability and discipline
Annestia kept posting pictures to her Instagram account throughout the challenge, which helped to maintain her motivation.
“Seeing your progress and comparing each week to where I started clearly showed the small changes taking place, which helped carry me through.”
Annestia adds that her soulmate and partner Jaco continues to help and support her on a daily basis. And she also draws inspiration from her transformation hero, Ilani Lochner. “Ilani also had the most beautiful transformation journey, which resonates with my experience. Her story keeps me believing in the process because today she is a fitness and bikini model. She also guides me and gives me pep talks when I need them most.” But it is the USN Body Makeover Challenge that Annestia credits for her ultimate success.
Annestia adds that the support she received from her followers was another powerful source of inspiration. “All my followers WORKOUT? Lifting heavy shared their love weights and doing and support with a spinning class me through it all. I am humbled by FAVOURITE their love and I will HEALTHY DISH: forever be grateful Cauliflower mash to them for being made with fat-free my accountability cottage cheese partners.” and ostrich mince One follower – Elizabeth Coetzee FAVOURITE – told Annestia that TRAINING “motivation is ROUTINE: fleeting, warriors Anything in the don’t rely on weights section motivation, they use discipline”.
Her favourites
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“I am forever grateful to this challenge for delivering the lifealtering results that ultimately made me believe in myself. I was filled with self-doubt before starting the process, but the plan sets you up for success as you learn to trust the process and, through that, you learn to trust and believe in yourself.”
Annestia believes that this transformation process has changed her as a person, from the inside out. “The visible changes might be on the exterior
but the interior changes had a ripple effect on all aspects of my life, especially the way I look at challenges in life and deal with them. I am also a happier and more confident person, and I am content with who I am.” In fact, Annestia is so confident that she plans to enter a Fitness Bikini competition. “When I look at how far I have come in one year under the guidance of USN, I truly believe that this goal is possible.”
Change agent
Annestia also learned that she has a passion and platform to inspire other people to become the best versions of themselves.
“I am creating an accountability plan to help others because I know all the struggles and roadblocks that you experience on this beautiful journey.”
If you’re struggling to get started, like Annestia did, she suggests that you start working on your inner drive.
“You need to decide within yourself that you want to change. No amount of talk from others will get you there. Once you decide to commit, you will succeed. This journey is not easy, but the life-changing effect that it has on you is priceless.”
And the best place to start is with the USN Body Makeover Challenge, says Annestia. “Enter and stick with it! You will forever be thankful that you invested in yourself.”
FiveHOURS
did you know? Bananas can help improve your mood. Eating a banana can help stimulate the serotonin levels in your body, a chemical also known as “the happy chemical.”
pu bli she d
ise
gs in nd
ase .
*Fi
Most people have sufficient time to exercise every day! Startling research findings from the Centers for Disease Control and Prevention show that the average person has about five hours of free time daily, which is usually wasted on screens. in th e
g journal Preventin
ic ron Ch
D
HEALT “INVEST IN YOUR HEALTH”
15%
W E I TO A REVIEW Gbody ACCORDING ARTICLE PUBLISHED IN LANCET, LOSING 15% H THE OR MORE OF YOUR BODY WEIGHT CAN REDUCE T COMPLICATIONS AND SLOW THE PROGRESSION OF TYPE 2 DIABETES.
TH
AM or PM? ACCORDING TO A STUDY PUBLISHED IN THE JOURNAL PHYSIOLOGICAL REPORTS, AFTERNOON WORKOUTS LEAD TO BETTER OUTCOMES FOR MEN AT RISK FOR OR DIAGNOSED WITH TYPE 2 DIABETES. THE RESEARCHERS FOUND THAT PARTICIPANTS WHO EXERCISED IN THE AFTERNOON EXPERIENCED MORE METABOLIC BENEFITS AS WELL AS MORE POSITIVE EFFECTS ON THEIR EXERCISE PERFORMANCE AND FAT MASS COMPARED TO PARTICIPANTS WHO EXERCISED IN THE MORNING.
in this section EXPERT Q&A
The right way to detox ...78
SUPPLEMENTS
Get the most from your sleep...70
FEATURE
Health trends to skip...66
health
HEALTH TRENDS
TO AVOID By Vanessa De Ascencao, functional medicine practitioner and nutritional expert
hat does health mean to you? For some W it’s about daily exercise. Others choose to focus on what they eat and drink, while some take an integrated approach and focus on all these areas.
But in our quest to achieve optimal health, are we certain that what we’re doing is, in fact, healthy? How do we live a holistic lifestyle and what does it really entail?
Defining health
The World Health Organisation (WHO) defines health as “a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity”.
This includes multifaceted elements such as fitness, nutrition and general wellness. Many of us mainly focus on the physical or aesthetic aspects. This means the majority of us typically engage in practices that aim to get us ‘in shape’. Some take it a step further and also focus on the quality of our internal and external selves, with the way we look still a dominant factor. Then there are those who, for ethical reasons,
66 Dis-Chem Living Fit
choose to follow a vegan lifestyle, or are more vigilant about the planet and mankind as a whole.
In this way, we all have our own understanding of what being healthy means and therefore may follow different approaches to wellness.
Holistic living
Ultimately, holistic living is about all the parts that make up the whole, rather than simply chasing a better body.
That means being healthy and happy in many different ways, taking into account our thoughts, our nutrition, our daily movement and our ability to live in gratitude. As cliché
as it sounds, it’s about mind, body and soul, not any one in isolation. That’s because there is a deep interconnectedness to all these facets in our lives. On your path to holistic health, we can make the journey easier by doing away with the following pervasive yet misguided trends...
“Exercise does not determine your biochemistry, your diet does.” TREND #4: Believing slim = healthy
TREND #1:
Trying to out-exercise a bad diet You can burn off glucose but you can’t work off insulin. Never try to work off calories in the gym as you’ll lose the battle. Eating correctly is vital to optimal health and accounts for the bulk of your weightloss success. Rather exercise smartly for the health benefits, the endorphin rush and to sculpt your body but don’t binge and then hit the treadmill. Exercise is an adjunct to a healthy diet. As renowned nutritional consultant Nora Gedgaudas so eloquently put it: “Exercise
does not determine your biochemistry, your diet does.”
health is
TREND #3:
TREND #2:
Treating natural, organic and gluten-free labels the same Terms such as “natural” and “organic” only offer value if you focus purely on food quality, which is important when buying fresh produce and the best quality animal products.
But beware of food items prepackaged with these labels. Many are often loaded with sugar (organic or not) or the product may contain highly processed ingredients and/or additives. Always read food labels!
Being obsessed with your genes Remember that your genes are only possibilities, they are not your destiny. You are the master of your life and destiny. We have ultimate control over it all by controlling the foods we choose to eat, the environment in which we choose to live, the thoughts and emotions we choose to think, and the activities in which we choose to engage. Even by the most conservative geneticist’s standards, we have anywhere from 80% to 97% control over our own genetic expressions. A gene will not express itself unless the internal environment is conducive to its expression.
Being overweight indicates an imbalance, but being thin or looking good on the outside does not signify optimum health. It’s possible to be slim and be a diabetic, have heart issues, suffer from anxiety, feel depressed, have hormonal issues, struggle with your energy levels or have gut issues. If we intentionally shift our focus away from the aesthetic and focus on true health, everything changes. Our modern society has perpetuated this notion that if we look good we’re automatically healthy, which is not true.
The issue with this is that many are often faddish approaches that no one sticks to. This has helped to
perpetuate the billiondollar fad diet industry that currently exists, together with a global obesity epidemic.
“A state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity.”
Health 67
health TREND #6:
TREND #7:
Chemicals and substances from food, water, alcohol and environmental pollutants build up in our bodies over time and all affect our ability to function optimally. Yet most people detox for weight loss, which shouldn’t be the primary goal. Radical detoxification programmes that we do for five days of the year are not beneficial if we resume our unhealthy habits thereafter. Also, these approaches don’t teach us anything about the implications of the everyday lifestyle choices we make. Some of the side effects of juice fasts or radical cleanses include headaches, nausea and mood swings. They can also affect our sleep, energy levels and our skin.
Being conscious is important, and being mindful and living in awareness offers great value, but feeling guilty or repenting every unhealthy choice you make is not beneficial. There is no good or bad. Basing your self-worth on how much you exercised or how well you ate will not make you happier. Nor will it make you feel more in control. If anything, these are serious signs that you are, in fact, giving this part of your life too much power.
Doing detox diets and radical cleanses
TREND #5:
Using supplements to make up for bad eating habits Many of us incorrectly believe that if we just pop pills or powders we can make up for a bad diet. Unfortunately taking ‘one-a-day’ products or embarking on radical cleanses and detoxes with powders won’t provide all the nutrition we need, nor can these products correct the implications of a poor diet.
Remember, it is what you do 90% of the time, day in and day out, that matters most. Supplements are just that: supplemental to a healthy lifestyle and diet. They assist in supporting a healthy lifestyle. They are not a substitute.
68 Dis-Chem Living Fit
It is best to detox daily by supporting your body’s own detoxification organs through healthful eating and regular exercise to really reap the benefits.
Defining your health in moral terms
It’s important to invest in yourself on all levels and focus on a healthy lifestyle, but the minute it becomes an obsession that gives rise to feelings of guilt and leads to a binge and purge cycle, you need to reevaluate your true intentions.
health
BECOME A SUPER SLEEPER WITH THESE TIPS AND SLEEPING AIDS GOOD QUALITY SLEEP FOR 7 TO 9 HOURS A NIGHT IS VITAL FOR YOUR HEALTH, RECOVERY, MENTAL WELLBEING AND PHYSICAL PERFORMANCE. It’s during this crucial period at night when all your efforts in the gym, your diet and your supplement plan come together to deliver the results you are after.
The right amount and combination of nutrients consumed throughout the day and before bed feed your body to repair muscles after a muscle-busting workout in the gym or a hard training session on the road or track.
Your body also releases a cascade of powerful hormones overnight that support the muscle-building and repair process and can also help you burn more fat. For example, your body releases more than 90% of your daily growth hormone supply while you sleep, mostly during the first hour. And testosterone levels also rise at night. These potent hormones support tissue repair, muscle growth and strength development. And they can also accelerate fat loss! With so much to gain from a good night’s sleep, it often pays to give the quality of your sleep a boost with healthy habits and a few natural sleep aids and enhancers. 70 Dis-Chem Living Fit
ZMA This powerful mineral and vitamin combo of zinc, magnesium aspartate, and vitamin B6 (ZMA) is a trusted sleep enhancer. Magnesium plays an important role in how GABA (Gamma Aminobutryic Acid) receptors function and this neurotransmitter is primarily responsible for calming your central nervous system, relaxing you and preparing you for sleep. Low magnesium levels can, therefore, negatively impact overall sleep quality, and magnesium deficiency is common among hard training athletes.
GABA You can also supplement with GABA to promote more restful sleep and relaxation as this neurotransmitter supports the nervous system and natural hormone production in the body. GABA also helps to balance out the effects of other stimulatory hormones such as adrenalin and noradrenalin. If left unchecked, these chemicals can cause restlessness, irritability and insomnia. Accordingly, low GABA levels are linked to irregular sleep patterns.
L-THEANINE Consumed for its relaxant effects, this water-soluble amino acid is found in mushrooms and green tea. Japanese researchers tested the effect of L-theanine by giving volunteers 200mg, which enhanced sleep quality and recovery.
VALERIAN The roots of this plant can help you sleep better as they are used as a mild sedative and sleeping aid. The valerian extract typically found in natural sleep support supplements is believed to increase GABA production, which helps regulate the action of nerve cells and has a calming effect.
PASSION FLOWER Passion flower is another natural ingredient that has calming effects through its link to GABA production. Studies suggest it might help relieve sleeplessness and anxiousness by boosting GABA levels in the brain, which lowers brain activity to potentially help you relax and sleep better.
SKULLCAP Also know as Scutellaria Laterifolia, skullcap is a flower in the mint family that may boost mood and reduce feelings of anxiousness. The dried leaves and stems are used as a herbal medication and in teas to assist with anxiousness, stress and sleeplessness, often in combination with other natural ingredients such as valerian.
ASHWAGANDHA Touted as an adaptogen, preliminary research suggests that ashwagandha may be an effective ingredient at increasing resistance to stress and supporting better sleep by helping people to fall asleep faster, spend more time asleep and experience better sleep quality.
LAVENDER OIL Lavender oil has a long history of traditional medicinal and religious uses. It aids sleep by putting your body in a relaxed parasympathetic state, which calms the mind to improve your overall sleep quality*. Many who incorporate this essential oil report feeling more refreshed when they wake up in the morning.
CHAMOMILE Well known for its health benefits and as a remedy for helping people to doze off, this ingredient is most commonly found in herbal tea. It has traditionally been used as a calmative to help relieve restlessness and nervousness. Have a cup of chamomile tea 15-30 minutes before you go to sleep as a potential sleep aid. *References: Investigation of the Parasympathetic Effects of Lavender Essential Oil in Humans. Health 71
health
GET MORE FROM YOUR SLEEP YOU CAN ALSO SUPPORT AND AMPLIFY THE NATURAL PROCESSES THAT OCCUR AT NIGHT WITH INTELLIGENTLYFORMULATED SUPPLEMENTS.
CASEIN
This milk-derived protein is absorbed more slowly than whey as it tends to clump in the digestive tract. This characteristic makes it a popular standalone product for use at night, when a prolonged amino acid release can sustain the muscle-building and tissue repair processes while you sleep.
NIGHT-TIME FAT BURNERS
LF RECOMMENDS
NPL Night Time Burn
USN Switch OFF
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BIOGEN Sure Sleep
1. Limit your caffeine and energy drink intake
Enjoying a cup of coffee or energy drink too close to bedtime can overstimulate your central nervous system due to the stimulants these drinks contain. So cut your caffeine and energy drink intake long before you turn in for the night to give yourself the best chance to fall asleep.
2. Avoid alcohol
Night-time fat burners typically contain metabolism-boosting ingredients that don’t stimulate the nervous system like conventional thermogenic products. As such, they are suitable for use at night to support your body’s natural processes and take advantage of the favourable hormonal environment that develops overnight.
BIOGEN Beta-ZMA
5 tips
to improve sleep quality
Alcohol can potentially disrupt your natural sleep cycle and also causes dehydration, which can result in poor sleep quality. It can also reduce testosterone release and impair muscle growth, two important actions that occur while you sleep.
3. Power down
NPL GABA
When you are ready for bed, turn off all the lights and all blue light-emitting devices such as cellphones, tablets, laptops and the television. Any form of artificial light has the potential to impact the important sleep-regulating hormone melatonin, and can alter your circadian rhythm, which controls your sleep-wake cycle. This may result in night-time wakefulness or altered sleep patterns. The best sleep happens in total darkness.
4. Time your workout
A hard training session naturally raises your body temperature, which might disrupt your sleep if you exercise too close to bedtime. You won’t be able to sleep or you may struggle to fall asleep if your body temperature is too high. So schedule your workouts wisely and train at least three to four hours before you go to bed.
5. Optimise your environment
Your bedroom should be a refuge from the outside world. Don’t work, watch TV or read emails in bed because these activities prevent your mind from switching off and winding down. When you retire for the night, don’t think about things you need to remember. Rather keep a piece of paper next to your bed and write them down so you can release them from your consciousness.
health
Health Checks Start your year with a total body check
Kick off your 2022 wellness goals the right way by checking in with your body, even if you are otherwise healthy. AN ANNUAL CHECKUP IS THE IDEAL WAY TO BENCHMARK YOUR HEALTH, SPOT ANY CHANGES IN IMPORTANT HEALTH MARKERS, SPOT TRENDS OR DETECT ANY CONDITIONS SUCH AS CARDIOVASCULAR DISEASE OR CANCER.
Action plan
Your local Dis-Chem Wellness Clinic offers a comprehensive battery of tests that can help identify areas in your lifestyle that may require attention, such as a change in diet in response to high glucose levels, or reduced salt consumption because of high blood pressure, common 74 Dis-Chem Living Fit
digestive maladies and even some allergies, as examples. A comprehensive health assessment may also identify early signs and symptoms that indicate an illness or condition. Your friendly Dis-Chem nursing practitioner will explain the results and make recommendations and referrals to a doctor or specialist, should you require one.
Getting value
Medical aid members can start off their year with a bundle of points to earn discounts and unlock other benefits as part of their relevant wellness programmes. What’s more, these health checks are typically free for medical aid members.
The comprehensive range of health checks and screenings available at Dis-Chem Wellness Clinics include:
Total lipogram screening: Blood pressure monitoring
Measure arterial blood pressure levels and understand your readings. WHY YOU SHOULD DO IT: These tests could identify low or high blood pressure, which may indicate various underlying conditions and prompt additional testing.
Glucose screening
Evaluate your blood sugar levels to detect normal function or alert you in cases where levels are considered pre-diabetic or diabetic. WHY YOU SHOULD DO IT: Having your blood sugar tested will allow you to control your insulin response and circulating glucose with a low-GI diet. The Dis-Chem nursing practitioner may also refer you to a doctor if your glucose levels require a medical intervention to treat.
BMI calculation screening:
This test determines if your weight is ideal for your height. If you are categorised as obese, your nursing consultant may recommend lifestyle changes to your diet and exercise regimen, or refer you to a health professional for more individualised advice.
This test measures the exact amount of different types of cholesterol in your blood, measuring levels of high-density lipoprotein (HDL) cholesterol, low-density lipoprotein (LDL) cholesterol and triglycierides. Ideally, health practitioners recommend a total cholesterol to HDL ratio of 5:1 but ideally a 3.5:1 ratio is considered best. WHY YOU SHOULD DO IT: Higher readings indicate greater risk for heart disease.
Cholesterol screening
WHY YOU SHOULD DO IT: High total cholesterol levels may indicate higher cardiovascular disease risk and may prompt a total lipogram screening to get a better picture of your cholesterol status. Depending on your reading, you may require a lifestyle intervention or medical treatment to address the issue.
HIV screening, testing and counselling
Learn your HIV status and get psychological help should you test positive.
Iron test:
A blood test used to diagnose iron deficiency anemia, a condition characterised by a low red blood cell count due to an iron deficiency. This condition is most common among menstruating and pregnant women and athletes, and can cause low energy levels and affect performance, among other symptoms.
Female health and breast screenings
Regular screenings create opportunities to proactively identify medical issues, assess your risk for future medical problems and encourage a healthy lifestyle.
You can also use the opportunity to get up to date with your vaccinations, or discuss the seasonal flu vaccine ahead of the winter season. And there is the option of a vitamin injection to top up on all the essential nutrients your body needs for optimal health and vitality.
Pap smear test
The most common cause of cervical cancer is the Human Papiloma Virus (HPV). WHY YOU SHOULD DO IT: Routine pap smear tests can help detect abnormal cells which could lead cervical cancer, if not treated. Health 75
Q&A
ASK THE PROS Is a detox plan an effective way to lose weight and rid your body of toxins? Michelle from Facebook
Y
ear after year, extreme cleanses and detoxes emerge as popular health and wellness trends. However, not all detox plans are necessarily beneficial and some can be downright dangerous. Many detox programmes promise to cleanse your body of toxins to deliver various health benefits, such as improved digestion, better liver function, clearer skin, increased energy levels, improved overall health and vitality, and even weight loss.
Lack of scientific support
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. For instance, many detox diets eliminate various nutritious, wholesome foods or entire food groups, severely restrict calories and fail to meet our daily nutritional needs. 78 Dis-Chem Living Fit
“There is a general lack of sufficient clinical or scientific evidence to support claims that detoxes work.
This restrictive way of eating can leave you feeling lethargic, fatigued, irritable and dizzy, often with headaches due to low blood sugar levels. While those who advocate for these strict detoxes and cleanses suggest that these symptoms stem from the detoxification process, many nutritional experts argue that these adverse physical reactions have nothing to do with natural detoxification.
Furthermore, the weight loss typically experienced during a detox is generally due to lost water, rather than any meaningful reduction in body fat.
Prolonged periods of restrictive eating can also reduce muscle mass and lower your body’s basal metabolic rate as it attempts to conserve energy. This typically results in rebound weight gain once you resume your normal eating pattern. Overeating and potentially harmful diet practices that could lead to eating disorders are other risks associated with prolonged restrictive detox plans and chronic detoxing.
3. Exercise issues
Did you know?
Including herbal teas in your detox plan can also aid the process by supporting liver function and cleaning out your digestive tract.
Detox plans that are too restrictive typically result in rebound weight gain once you resume your normal eating pattern.
Built-in detox system
In general, most nutritional experts and doctors promote an approach that supports our body’s built-in detox system, which includes our liver, kidneys, skin and gut. When these organs function optimally, they process nutrients and expel toxins. As such, keeping these organs healthy by eating a well-balanced and nutritious whole food diet, pursuing a healthy and active lifestyle, and reducing or eliminating problematic foods such as sugar, alcohol, caffeine and processed foods will support the body’s natural detoxification processes.
From a dietary perspective, including a variety of colourful vegetables, including leafy greens and cruciferous vegetables such as broccoli and cabbage, as well as some fresh fruit, can support natural detoxification by providing the body with antioxidants.
Vegetables such as garlic also support liver function due to their rich selenium content. This antioxidant mineral can trigger liver enzyme production, which helps to naturally flush toxins from your body. Additional nutritional support from concentrated herbs and nutrients, such as milk thistle, dandelion, N-acetylcysteine and glutathione and supplements like multivitamins and mineral complexes high in B-complex vitamins and vitamin C, can provide additional support for your liver when detoxing.
Another important aspect of the natural detoxification process entails maintaining adequate hydration levels by drinking sufficient water.
Your organs need this fluid to effectively flush out the toxins. As such, dehydration can interfere with natural detoxification.
Including herbal teas in your detox plan can also aid the process by supporting liver function and cleaning out your digestive tract.
Daily detox guidelines:
Follow a whole food diet that consists predominantly of fresh fruit, vegetables, healthy fats, lean protein, nuts and seeds. Opt for organic options whenever possible and eat more vegetables raw to benefit from their enzyme
Move more
The other element in every effective detoxification plan is regular activity and exercise. Physical activity promotes better circulation to support the detoxification organs. And exercise produces sweat, which helps to clear the skin, while also increasing your breathing rate to oxygenate the body. Always consult with a qualified healthcare practitioner or a dietician before embarking on any detox diet plan or taking new supplements. And avoid any form of detox if you are pregnant, breastfeeding, on medication or have a chronic illness such as diabetes or cardiovascular disease.
Drink sufficient water to keep hydrated and help your body flush out toxins.
Reduce or eliminate fast and processed foods, alcohol and caffeine.
Eat sufficient fibre to support healthy digestion and elimination, which helps to prevent a toxin build-up.
Reduce your exposure to or avoid environmental chemicals and toxins.
Health 79
FUEL THE
The gut-muscle growth link
FAT BURNING FURNACE Findings from a new study affirm that the mechanical loading experienced during resistance-based exercise such as weight lifting deliver fat loss benefits by regulating fat cell metabolism at a molecular level.
Researchers have found that an unhealthy or disrupted gut microbiome could impair muscle growth.
*Study published in the FASEB Journal.
*Researchers from the University of Kentucky in Lexington. Study findings appear in The Journal of Physiology.
! 1.B4OD% Y FAT LOST A SYSTEMATIC REVIEW AND META-ANALYSIS CONDUCTED BY RESEARCHERS AT THE UNIVERSITY OF NEW SOUTH WALES (UNSW) SHOWED THAT STUDY PARTICIPANTS WHO ONLY ENGAGED IN STRENGTH TRAINING LOST 1.4% OF THEIR ENTIRE BODY FAT, WHICH IS COMPARABLE TO WEIGHT LOSS THROUGH CARDIO. PARTICIPANTS WORKED OUT FOR ROUGHLY 45-60 MINUTES PER SESSION, 2.7 TIMES A WEEK ON AVERAGE FOR ABOUT FIVE MONTHS.
According to a recent media report, elite CrossFit Games competitor Sara Sigmundsdottir from Iceland eats 3,000 calories a day to support her performance and recovery.
3,000
CALORIES A DAY!
MORE MUSCLE MASS
=
BURNING MORE FAT WHILE RESTING
GYM “YOU DON’T HAVE TO BE EXTREME. JUST CONSISTENT.”
in this section WORKOUT
Ab wheel moves for core...102
EXPERT Q&A
Water flow supplements...100
FEATURE
Dry scooping...96
SUPPLEMENTS
Night time fat burners...98
gym
SIV FACTOR
THE
ACTOR, PERFORMER, PRESENTER AND MOTIVATOR SIV NGESI IS ARGUABLY ONE OF SOUTH AFRICA’S MOST CHARISMATIC CELEBRITIES.
82 Dis-Chem Living Fit
SIV W
hile widely known for his headturning magazine covers that showcase his muscular and chiselled physique, it is his genuine altruism, his bravery in speaking his truth and challenging stereotypes, and his enduring activism for worthy causes that truly makes him larger than life.
FORMULA FOR SUCCESS
This three-time SAFTA award winner and actor already boasts a career that spans
more than 20 years, after he first played the role of Gavroche in Les Misérables at the age of just nine. His career has flourished since then, with his physique, look and unique approach all important attributes in Siv’s formula for success. But it has taken hard work, dedication and a deep understanding about what truly drives him to achieve his iconic look, and his ultimate career success.
Sivuyile Ngesi
“Siv”
Age: 36 Occupation:
Actor, performer, presenter, motivational speaker, MC, producer, fitness model, brand ambassador Lives: The Mother City
Accolades: The Mail & Guardian’s most influential young South African 2011 Destiny Man’s most influential men under the age of 40 You magazine’s most stylish celebrity GQ’s top dressed man for 2014 Cosmo sexiest man calendar 2015
“I was never a big fan of the gym,” explains Siv. “I love setting myself goals and achieving results but I struggle to get to the gym when I don’t have a clear objective.” That’s not to say Siv doesn’t have an active and healthy lifestyle. “I love to get active and get my mind off things, but I am not a big fan of gyming for the sake of working out.” He loves playing touch rugby with friends. And as a provincial water polo player from his school days, he still enjoys swimming sessions in the pool. “I typically play touch rugby about
three times a week, and I box once or twice a week, both for fitness and competitively.” Siv has five fights under his belt and is currently undefeated. He also recently started pole dancing, which he says is the most physically demanding thing he has done in his life. “I love it, though. It is so easy to get lost in the activity and find that mental flow while you focus intensely.” Siv pole dances about three times a week, in addition to his five or six weekly weight training sessions.
I sivngesi T IamSivN
FINDING HIS FIT
In The Gym 83
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GETTING IT DONE The key to committing to his weight training routine was taking the guesswork out of the equation. “When I first went to gym I was working out how to train effectively and get the results I wanted, which proved difficult for me.” Siv soon realised that he wasn’t doing the right things, so sought the help of a qualified professional. “I landed a cover for a catalogue and decided that I needed to take a different approach. Luckily, I found the right trainer.” Siv connected with Cape Town-based celebrity trainer and Advanced Body Technician Bruce Benjamin, which he credits as his best investment in improving his health and fitness. “I got a lot of attention from the exposure after that cover, which was great for my career and I have never really looked back.”
THE PERSONAL TOUCH Siv and Bruce have now worked together for seven years, getting ready for many cover shoots, TV roles and other challenges. “He is the best in the business in my opinion. He keeps me on track and is strict with his approach. Sometimes we argue, but you can’t argue with the results we’ve achieved,” says Siv. “We have won awards and industry accolades and, more importantly, I look and feel better today, at the age of 36, than I ever have.” While their approach changes based on 84 Dis-Chem Living Fit
Siv’s next project or challenge, Bruce has found what generally works best for his star client. “I now know what his body is most responsive to. Siv’s typical training plan consists of 5 to 6 sessions a week in the morning with one day for recovery. We generally complete a full-body routine every day but with a focus on specific muscle groups,” explains Bruce.
FEEDING MUSCLE
SIV’S FOCUSED BODY PART SPLIT: Day 1: Upper chest, upper back, lateral
shoulders, quads Day 2: Middle chest, middle back, front shoulders, hamstrings
is always the hardest When this worker in the room. dynamic duo That will always set were prepping to him apart from his compete in the competition.” Men’s Fitness The biggest Model category benefit of a trainer, at the iconic Fitness SA show in according to Siv, is their experience September 2021, and knowledge. Bruce included a second cardio session in the “Bruce knows evening, which what I should do at every session consisted of a to get the results max gradient I want. He gives incline me the most walk for 30 minutes and a effective exercises, hands me the 30-minute run. right weights and That level of knows what I intense training can and can’t do. and commitment Most importantly, he knows how to ensured Siv push me to get the walked away best from me.” with the title and placed second When Siv is not in the Mr Fitness prepping for a specific (pole and body) goal, Bruce likes to division, which are keep his training achievements that varied. “Variety Bruce shares with tends to keep considerable pride. Siv more “In the beginning engaged, and there were time helps him burn constraints and we more calories faced many naythroughout the sayers. But from the get-go I knew we had day,” explains the edge because Siv Bruce.
QUICK FACTS Best music to train to? I’m obsessed with musical theatre, so I listen to show tunes from Rent, Le Mis or Dear Evan Hansen
Favourites... Exercises? Chest day, boxing and pole dancing Cheat meal? Malva pudding and junior burgers Thing to spend money on? Other people
Siv says: What do you do to relax? Sleep, sleep, sleep What’s in your gym bag: A towel, gym gloves, boxing gloves and Biogen Amino Power Top home workout tip: If you can afford to get one, buy a treadmill for your home. I got one from Technogym and it has been a gamechanger for my conditioning
Siv’s dietary regimen consists of 5 to 7 smaller meals a day. They are predominantly highprotein meals that contain quality, ‘clean’, natural sources like fish, chicken and egg whites. “We complement these highprotein meals with nutrient-dense green vegetables such as broccoli, spinach and asparagus,” continues Bruce. And Siv’s busy on-the-go lifestyle needs fuel, and lots of it. In this regard, the focus is on quality carbs in the form of sweet potato, potato and rice. “Eating smaller meals more often delivers sustained energy, and the regular protein feeds support his recovery, muscle maintenance and growth needs,” adds Bruce. The key to sticking to this dietary approach, says Siv, entails keeping the correct food in your house. “If you buy bad food, you will eat bad food. You will never find any processed carbs in my house, despite my love for croissants. Making sure I need to leave the house to eat one means I don’t do it often.” Siv recommends keeping healthy snacks like fruit, nuts and natural foods in your home. He also swears by the Daily Dietitian meal delivery service. “The company delivers personalised pre-packaged meals to ensure I get the most incredible healthy foods. And the meals change every day so I never get bored.” In The Gym 85
gym SIV’S SUPPLEMENT STACK:
SIV’S SUPPLEMENT APPROACH Bruce and Siv support his diet with a range of Biogen supplements. “I have worked with Biogen for eight years now and I love the results I get from the products. The flavours are also amazing.” Siv fuels his training and maintains muscle with Biogen Amino Power. He mixes up some Biogen IsoWhey Premium and Biogen L-Glutamine after training to aid recovery, and drinks another shake before bed to support lean muscle gains. Siv uses Biogen’s extensive vitamin and mineral range to meet his daily nutritional needs, including Biogen Immuno Boost, Biogen Magnesium Chelate and Biogen Vitamin B12. “I’ve focused a lot on this aspect of my nutrition during the pandemic to boost my immune system.” Bruce adds that Biogen Multi Vitamin Plus and an extra top-up of vitamin C with Biogen Vitamin C 1000mg caps are crucial components in his plan considering his lifestyle and training frequency.
86 Dis-Chem Living Fit
Biogen Iso-Whey Premium
Biogen L-Glutamine
Biogen RAGE Aminos
Biogen Immuno Boost
Biogen Magnesium Chelate
LIFE BEYOND THE GYM When he is not training, Siv pours his boundless energy and passion into creating new content. “I love my job as an actor, comedian and entertainer because it allows me to create new content for my shows or performances, and offers a creative outlet when I play different characters on set. I also love motivating people through my talks.” And this is where he ultimately finds the balance in his life. “I believe that balance between fun and work are not mutually exclusive. The best way to become successful at anything is to find what you’re really passionate about. When you find that, you’ll have fun while working, be it in the gym, the office or in front of a camera.” And this is quintessentially what defines success in Siv’s
mind. “Anyone who does what they love and is happy doing it is the epitome of success for me. It is easy to look at people who have a lot of money and possessions in life, but that is not always how we should judge success.” For example, Siv considers his mother as one of the most successful people he knows. “She was a school principal for 34 years and changed many lives. She didn’t have a lot of money but she had immense impact in the world. I judge success by how you impact other people and how you make them feel. Your legacy is ultimately about what you do in this world.” That’s not to say that Siv doesn’t look for opportunities for down time. “There is a time to work hard and work smart, but you also need to find time to rest and clear the mind.” Siv prioritises extra sleep to recharge and boost his recovery. “The most important aspect of any successful active lifestyle is rest and recovery. Never let anyone tell you otherwise!”
“I judge success by how you impact other people and how you make them feel. Your legacy is ultimately about what you do in this world.”
gym
THE GYM IS A UNIQUE ENVIRONMENT WITH ITS OWN CULTURE AND MANY DIFFERENT WORDS, PHRASES AND TECHNICAL TERMS. It can all feel a little overwhelming and confusing, especially for anyone stepping into the gym for the first time.
AMRAP:
An acronym for “As Many Reps As Possible”. It refers to a type of exercise programming used in highintensity metabolic conditioning (metcon) training popularised by CrossFit. The aim is to execute as many reps as you can in an interval (usually 1 minute) for each of the exercises in a set or programme.
Circuit training:
BMR:
An acronym for Basal Metabolic Rate. The term refers to the amount of calories your body burns at rest to maintain basic yet vital functions. You can increase your BMR to burn more calories each day, even while at rest, by adding more muscle. 88 Dis-Chem Living Fit
A workout structure that consists of a series of exercise stations, performed consecutively with relatively brief rest intervals between each station. Circuit training aims to keep the heart rate elevated to burn as many calories as possible while also delivering a cardiovascular benefit to boost fitness levels.
Crosstraining:
An exercise regimen that involves a variety of different cardio and strength-training techniques to create functional fitness and strength and an overall health benefit. It is a great way to exercise for anyone who doesn’t specialise in a sport as it prevents boredom and stops your body from becoming accustomed to certain workouts. It is also a great way for athletes to train in the off-season to aid recovery and increase general strength without losing base fitness.
row run lift
GYM
JARGON To help you make sense of gym ‘speak’, here are common terms every gym-goer should know.
Drop sets:
DOMS: An acronym for “DELAYED ONSET MUSCLE SORENESS”. This term refers to the pain and stiffness felt typically in muscles (it can also present in connective tissue) after unaccustomed or strenuous exercise, due mainly to the resultant tissue damage and accompanying inflammation. The soreness is most
FUNCTIONAL TRAINING:
intense 24 to 72 hours after exercise. To alleviate DOMS, increase blood flow to the muscles with low-intensity exercise, massage and/or hot-cold contrasting. Increased water intake and protein consumption can also help tissue repair and reduce inflammation, while remaining inactive can exacerbate symptoms.
A gruelling strength training technique where you reduce the weight slightly at the end of every set and you continue exercising without rest intervals until you reach exhaustion. This form of training is extremely taxing on the body and is not recommended as a daily training method.
EMOM:
An acronym for “Every Minute On The Minute”. It denotes an exercise set structure that requires you to perform a set number of reps every minute. Once complete, rest for the remainder of the minute, before repeating for the next exercise at the start of the next minute.
THE PRACTICE OF TRAINING THE BODY FOR EVERYDAY ACTIVITIES. This form of training usually incorporates bodyweight exercises for resistance, or compound movements that target multiple muscle groups.
In The Gym 89
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Giant set:
A form of training that targets one muscle group with four separate exercises performed in quick succession. This is often done to failure, often with a reduction in weight halfway through a set once muscle fatigue sets in.
German Volume Training (GVT): Also known as the 10x10 method, this exercise structure requires that a weightlifter perform a single exercise that targets a specific muscle group using a high-volume 10 sets of 10 reps approach.
MET:
Metcon
An acronym for “Metabolic Equivalent of Task”. It is basically a unit of measure related to the rate at which your body expends energy during exercise based on energy expenditure at rest. It is frequently used as a measure of intensity on cardio machines in the gym. For example, moderate-intensity activities performed at 3-6 METs burns off 3-6 times as much energy per minute than sitting quietly.
Negative reps:
H.I.I.T:
An acronym for “high-intensity interval training”. This is an extremely effective way to burn fat. It also assists in improving endurance and can help you build strength. HIIT training also helps speed up your metabolism even after the exercise session to aid fat loss and improve body composition.
Interval training:
Repeated intervals of intense exercise interspersed with intervals of relatively easier exercise for active recovery. This type of training provides a means of performing large amounts of high-intensity exercise in a short period
An abbreviation of the term ‘metabolic conditioning’. It is a form of intense training that aims to enhance the efficiency of the body’s three energy-producing metabolic pathways. In so doing, individuals improve performance. The high-intensity nature of this form of training also makes it a popular modality used in weight management exercise programs.
90 Dis-Chem Living Fit
Negative reps focus on the eccentric phase of the rep by increasing the time under tension during this phase. A spotter will normally assist the lifter on the concentric phase to get the weight up and the lifter then uses muscle tension and resistance to slowly lower the weight. This technique causes the greatest amount of micro-trauma to muscle tissue, so don’t use it at every session or when starting a programme for the first time.
Variable resistance:
Strength training exercises that change the amount of resistance imposed throughout the full range of motion.
RPE:
An acronym for “Rating of Perceived Exertion”. It is a subjective self-rated measure of your level of intensity during physical activity, usually expressed as a numeric value on a scale of 1-5.
RMR:
An acronym for “Resting Metabolic Rate”. It refers to the body’s metabolic rate early in the morning after an overnight fast and a full eight hours of sleep. This is different to BMR.
Smith machine:
Superset:
Two exercises performed back to back with minimal rest between exercises. This is a great way to increase your workout intensity and density, burn more calories, improve endurance and condition muscles. You can employ various types of supersets, such as agonist or antagonist supersets. The agonist superset targets muscle groups that work in unison during the same exercise, such as your chest and triceps or back and biceps. Antagonist supersets target opposing muscle groups, like back and chest or biceps and triceps. The key to an intense superset is to move as quickly as possible between exercises and only rest one to two minutes between supersets.
A barbell fixed within steel rails so that movement is limited to the vertical plane – only straight up and straight down. The disproportionate size of the frame is needed to stabilise it because the manner in which it controls and limits movement means gym-goers can perform seriously heavy lifts.
Training to failure:
Working a muscle to the point where you experience momentary muscular failure. This is caused by a number of factors, such as a lack of available energy reserves, poor endurance or reaching your lactate threshold. To reduce injury risk, it is most common to only use this method on the last set of an exercise.
Tri-sets:
This technique requires that you perform three exercises, targeting the same muscle group, without resting or pausing between the exercise sets.
Weight stripping:
This is similar to a drop set except, in this instance, the weight is reduced for each rep.
Pyramid set:
A weight training set where the lifter progresses from lighter weights with a greater number of repetitions in the first set to heavier weights with fewer repetitions in subsequent sets.
21s:
An exercise set that includes seven partial reps: (i.e. not full range of motion) in the lower half of the motion (lifting the weight halfway up), then seven partial reps in the upper half (dropping the weight halfway down) of the movement. You then complete the set with seven complete, full range of motion reps. In The Gym 91
gym
HOW 12 WEEKS TRANSFORMED SAMANTHA NAUDE’S LIFE
HER BODY FAT DROPPED BY
3.6%
in 12 weeks!
MAKING HER TIME COUNT! S AMANTHA NAUDE WAS EXTREMELY ACTIVE DURING HER TIME AT SCHOOL, PARTICIPATING IN NUMEROUS SPORTS INCLUDING SWIMMING, GYMNASTICS AND HOCKEY.
She maintained her active lifestyle after school by training regularly but, as she got older, a growing disconnect emerged between her exercise regimen and her diet.
92 Dis-Chem Living Fit
Quick facts FAVOURITE HEALTHY DISH
Egg white omelette
FAVOURITE TRAINING ROUTINE
Back and biceps
FAVOURITE EXERCISE
Lat pull down or seated rows and hammer curls
TOP DIET TIP
What you eat in secret shows in public
FAVOURITE CHEAT MEAL
Homemade naked burger
Emotional trigger
“I didn’t really know what I was doing and my diet was misaligned with my training. Weekends were particularly bad when it came to what I ate.”
As a consequence, Samantha eventually realised that she could no longer keep trying to out-train a bad diet.
SAMANTHA’S SUPPLEMENT STACK:
“I saw myself in a swimming costume and felt really uncomfortable. Seeing my reflection evoked a powerful emotional response in me.”
Samantha recalls feeling disappointed for letting herself go, and she also felt a little concerned. “There is a history of obesity and heart disease in my family, so I was very cognisant about my genetic predisposition for these lifestyle diseases.” Samantha decided that she no longer wanted to feel or look the way she did. And as someone who consistently set academic and professional goals for her life, she decided that it was time to set a physical goal to chase.
NPL Whey Slim
RE BEFO NPL Amino Burn
Finding her motivation
Samantha printed out that swimsuit photo and used it as a source of motivation to create meaningful change in her life. Taking to social media for inspiration, Samantha realised that many people achieved amazing transformations and most of them had no sporting backgrounds.
“I thought, if they could do it, so could I! This realisation and the success of others proved such powerful motivation and kept me pushing forward.”
At first, Samantha adopted the conventional approach to dieting and weight loss with a restrictive eating plan. “However, I soon realised that counting calories and restricting carbs was the wrong mindset.”
NPL ZMA
NPL L-Glutamine
Isam.naude
wow!
AFTER
A guided approach
Samantha’s husband Wayne previously completed a transformation challenge and achieved great success. At the time, he was preparing to compete in a bodybuilding competition.
“While I wanted to become more involved in his new lifestyle, I wanted something that was more realistic and maintainable than a stage-ready physique,” explains Samantha.
Guided by her husband’s experience, Samantha chose to enter a 12-week transformation challenge at a private gym in her area. “I chose to follow a 12-week challenge because I wanted to go through the process and prove to myself that I can commit and see it through to the end.” Under the guidance of experienced professional bodybuilder and personal trainer Hennie Kotze and his wife Adri from Body Guru Montana, Samantha launched herself into a high-intensity weight training programme. The workouts consisted of conventional weightlifting exercises with in-betweeners – explosive or metabolic conditioning-type exercises like burpees and jump lunges, or intense bursts on the spinning bike. In The Gym 93
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Quick stats AGE 37 LIVES Pretoria CAREER National Account Manager for Active Cosmetics Division at L’Oreal WEIGHT BEFORE 60.6kg WEIGHT AFTER 57.3kg BODY FAT BEFORE 23% BODY FAT AFTER 19.4%
Finding balance
While the supplements made following her new eating plan more convenient, Samantha says it was still a challenge balancing the demands of two different diets in their household. “Wayne was following a contest diet, which is very different to my diet. Prepping different meals and buying different foods created unique challenges.”
Samantha’s training split:
Monday: Legs/lower body Tuesday: Back and biceps Wednesday: Glutes Thursday: Triceps Friday: Shoulders Saturday: Full body Sunday: Rest “The Body Guru team also put me on a higher protein, lower carb diet plan. I didn’t cut out carbs, though, but rather focused on eating good quality low-GI options.” Wayne had also secured a role as an NPL influencer, which convinced Samantha to incorporate the NPL brand and products into her transformation challenge and make them part of her new lifestyle. 94 Dis-Chem Living Fit
Overcoming challenges
Samantha also struggled at first to wake up at 4am to train before work. “I prefer training in the morning because the day tends to run away from me in my corporate job role. Plus, I was juggling the final year of my degree at the time, which imposed additional time constraints on my day.” To fit everything in, Samantha recalls days when she studied while she performed her cardio sessions. Travelling for her job also threw in a few curveballs, especially when it came to maintaining her diet. “I travelled to Cape Town and Durban during the last four-week period of my transformation, but preparation and knowing what is acceptable and what is not from a
diet perspective ensured I stayed on track.” She also booked hotels that had a gym whenever possible, or took her running shoes with to do her cardio.
Real-world application
Samantha says her transformation has helped to change her views on exercise and fitness and thrust into focus the importance of balance and sustainability. “Eating and exercise can become obsessive. It is also easy for this lifestyle to develop into a vain pursuit or create a self-absorbed approach. “The ability to relax in social settings and indulge within reason on days like my birthday helps create balance and breaks the rigidity that can often complicate normal life.” Since achieving her transformation goals, Samantha has joined her husband as a brand ambassador and influencer for NPL. “I want to empower women and show them that anybody can transform their body and their lifestyle. It just takes commitment, the right education and advice, and the right decisions daily.” More importantly, this dynamic fitness couple want to show people that you can achieve and maintain a healthful and active lifestyle even if you don’t work in the health and fitness industry. “We both have full-time jobs in different corporate fields, so we don’t spend all our time in the gym. We feel this makes our story more relatable, which will hopefully resonate with more people.” And best of all, Samantha says sharing similar journeys has brought the couple closer together. “Even though we have different diets and workout plans, we share the experience and support our new lifestyles together.”
gym
ALARMS RAISED OVER ‘DRY SCOOPING’ TREND Dry scooping refers to when a person takes a pre-workout powder (which can contain protein, caffeine, creatine and other ingredients) and swallows it dry
DRY SCOOPING
Experts have raised their concerns over a new potentially dangerous challenge trending on various popular social media platforms called ‘dry scooping’. Numerous videos posted on TikTok, Instagram and YouTube show gym-goers and teenagers pouring dry pre-workout powder into their mouths rather than mixing it in water to make a drink as recommended by manufacturers.
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“#dryscooping” it’s trending online
WHY IT’S TRENDING The main reason for this practice appears to be a bigger energy boost. Many proponents of dry scooping suggest that mixing the powder in water dilutes the potency while dry scooping allows your body to digest the active ingredients quicker, which helps you train harder and longer. However, as with so many online trends, this practice has since morphed into a challenge. Many people, including teenagers and younger children, are posting dry scooping videos on social media simply to see how many servings they can consume. And this, it seems, is where the real danger lies.
KNOW THE DANGERS Given the prevalence and popularity of these videos – some were viewed more than 8 million times – a team of researchers presented a study during the American Academy of Paediatrics 2021 National Conference and Exhibition on the potential dangers associated with dry scooping. The study titled “Dry Scooping and Other Dangerous PreWorkout Consumption Methods: A Quantitative Analysis” reviewed 100 TikTok videos that carried the “#preworkout” hashtag. The study authors analysed elements such as the method of ingestion, number of servings and combination with other substances.
One person reportedly suffered a heart attack after dry scooping a pre-workout.
A DANGER TO USERS
According to the research, some videos feature people mixing pre-workouts with other substances such as energy drinks, creatine, protein powder and alcohol. This practice can lead to an overdose of stimulants commonly used in pre-workout formulations and energy drinks. Based on the findings, researchers say that the improper use of pre-workout supplements poses risks. Various global media outlets also report that some people were hospitalised after engaging in the challenge – one person reportedly suffered a heart attack after consuming a high volume incorrectly by dry scooping.
POTENTIAL RISKS
However, consuming a preworkout supplement before training generally does not pose any direct risk when consumed according to label recommendations. It appears the greatest risks stem from the potential for overdosing, or the accidental inhalation of the powder, which can cause respiratory (choking, breathing difficulties, infection or pneumonia) or cardiovascular distress or even death. The study author concluded: “Physicians should be aware of the pervasiveness of preworkout, dangerous methods of consumption, and the potential
for accidental overconsumption, inhalation and injury.” Other potential risks posed by dry scooping include possible damage to your teeth because pre-workout powders may contain citric acid in their flavouring system. Regularly subjecting your teeth to undiluted citric acid could erode the enamel over time and lead to cavities and tooth decay.
SAFE USAGE GUIDELINES
Looking for a boost before training? Then continue using your preferred pre-workout product. When used correctly, pre-workouts generally offer proven performanceenhancing benefits from safe, effective and scientifically validated ingredients like caffeine. Just stick to label recommendations, which direct how you should consume the supplement, and don’t exceed the maximum recommended dosage or serving. And always consult your doctor or a medical professional before taking any new stimulant-based product to determine if you have any underlying health issues. In this regard, anyone with cardiovascular conditions such as high blood pressure or heart rhythm issues should generally avoid taking supplements that contain stimulants. And not to forget, it’s also important to stay hydrated when incorporating any pre-workout or energy supplement into your regimen for the best results. In The Gym 97
24/7 FAT LOSS WITH NIGHT-TIME FAT BURNERS TO COIN A POPULAR MOTIVATIONAL QUOTE, IN OUR QUEST FOR THE IDEAL PHYSIQUE, “SUCCESS NEVER SLEEPS”. 98 Dis-Chem Living Fit
Unfortunately, that’s not possible in the real world. We need our shut-eye to recover and perform at our best. But innovative supplement manufacturers have come up with smart ways to help our bodies burn the proverbial midnight oil by keeping our metabolism working while we sleep to promote fat loss. Thermogenics, commonly called “fat burners”, are products that contain compounds which stimulate metabolism, increasing heat production in the body,
thereby causing your body to burn more calories. Night-time fat burners are a relatively recent product category to hit supplement store shelves but they are growing rapidly in popularity. These products typically contain metabolismboosting ingredients that don’t stimulate the nervous system like conventional thermogenic products. This feature makes them an ideal accompaniment to our existing fat-loss supplement regimen.
STRESS SUPPORT STIMULANT-FREE
For example, USN PhedraCut Lipo X Night is a stimulant-free fat burner ideal for sensitive individuals, or for use in the evening while you sleep to promote fat loss. These formulations generally contain ingredients that help you burn more calories around the clock. For instance, Biogen’s Night Burn includes a combination of active ingredients, including InnoSlim®. This plant-based ingredient provides weight and metabolic support by reducing glucose absorption in the intestine, increasing glucose absorption in muscle and fat cells, reducing fat accumulation and inflammation in fat cells. The end result
is a shift in energy balance in favour of fat breakdown.
LF RECOMMENDS
PRIMAL CLA
NPL Night Time Burn
USN PhedraCut Lipo X Night
Biogen Night Burn
Ashwagandha is another common ingredient found in effective and innovative weight management supplements that works while you sleep. It is included in both Biogen Night Burn and NPL’s Night Time Burn, primarily for stress support. Ashwagandha is well-known for its use as an adaptogen
to help increase resistance to stress and the mental and physical fatigue related to stress. Helping to manage stress through adrenal support and better sleep may also help to lower cortisol levels, a stress hormone that has been linked to increased appetite and weight gain.
SOUND SLEEPING
and valerian, which help to relieve restlessness and act as a sleep And better aid to promote sleep, sleep can particularly during also help times of mental to break stress. POOR QUALITY through SLEEP CAN Additional sleep CAUSE WEIGHT aids found in night-time weight loss GAIN plateaus. Substantial fat burner products include scientific evidence affirms that poor L-tryptophan, an amino acid that quality or insufficient sleep causes the body converts into serotonin weight gain by disrupting hormones, and melatonin, which are both reducing metabolism, decreasing hormones involved in sleep, and insulin sensitivity, increasing L-theanine, an amino acid that appetite and causing inflammation. delivers temporary relaxation and These products help to enhance relieves feelings of anxiousness. sleep with ingredients like These ingredients may help you passionflower (included in NPL’s fall asleep faster and promote Night Time Burn formulation) longer, more restful sleep.
Recommended use Always stick to label recommendations, related dosages and timing when including a night-time fat burner in your daily supplement regimen. And always consult with your healthcare practitioner before using any fat burning product, especially if you suffer from any medical condition. For optimal results these products should be combined with a regular exercise regimen and healthy diet. These products are not intended to prevent or treat obesity. In The Gym 99
Q&A
ASK THE PROS Is it safe to use water flow supplements (aka water pills or diuretics) over prolonged periods to reduce excess water retention? Jurgen from Facebook
W
ater or fluid retention happens when fluid escapes from the circulatory system and is retained between the cells of the body. In normal circumstances, the lymphatic system would drain this fluid from the body by depositing it back into the bloodstream. The body also uses a complex system of hormones and hormone-like substances to maintain its optimal fluid volume.
The most common parts of the body where we tend to see localised fluid retention include the feet and legs, but it can also occur in the hands, arms, abdominal cavity and around the lungs.
Depending on your hydration levels, this process will either attempt to expel excess water or retain water if you are dehydrated.
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The most common parts of the body where we tend to see localised fluid retention include the feet and legs, but it can also occur in the hands, arms, abdominal cavity and around the lungs.
CLOGGED UP
Water or fluid retention occurs when the lymphatic system cannot adequately remove this excess fluid and bodily tissues retain it, which causes swelling. The most common causes of fluid retention include inactivity, electrolyte imbalances or hormonal changes, particularly those associated with pregnancy and PMS. Other causes include laxative overuse, medicine interactions, sunburn, heat exposure, allergic reactions and nutritional deficiencies, among others. Various serious conditions involving the heart, liver, kidneys or blood vessels can also cause this condition. Fluid retention can also cause weight fluctuations, which often accounts for the variable weight readings we get on a day-to-day basis when we step on the scale. And water retention can affect body composition assessments when using the bioelectrical impedance testing method as the additional fluid in the body can result in inaccurate readings.
WATER RETENTION SYMPTOMS:
PROLONGED USE:
Feeling of puffiness, especially the feet, ankles and legs Appearance of shiny, stretched skin Dimples/indentations upon pressing the skin Swollen, stiff and painful joints Headaches A bloated or enlarged abdomen Breathing difficulties Decreased flexibility of the joints (ankles, wrists and fingers) Sudden or rapid weight gain
Fluid retention can also cause weight fluctuations
TREATING FLUID RETENTION: Water pills or diuretics can help you prevent fluid retention and reduce swelling. These supplements and prescribed medications (for severe cases involving hypertension, heart conditions, kidney problems and idiopathic oedema) work via different mechanisms.
Water pills in supplement form typically contain a blend of natural ingredients that can help you shed the excess water that is making you feel or look bloated. In general, these types of diuretics help your kidneys produce more urine to flush excess water or salt (sodium) from your body.
For example, NPL Water Cuts Electrolyte Balanced Diuretic contains a hydro diuretic complex of herbal extracts and natural ingredients that promotes rapid water loss to reduce bloating and enhance muscle definition. USN PhedraCut Water X is another advanced diuretic supplement, formulated with natural, premium ingredients designed to reduce water retention and bloating by increasing urinary output. These ingredients include Horsetail Extract, Dandelion Root Extract and Juniper Berry Root Extract.
However, this effect of diuretics to help your kidneys produce more urine to flush excess water or salt is only temporary. Once you stop taking diuretic supplements, your kidneys will start reabsorbing the normal amount of water and salt for your body, and you’ll go back to your normal body weight soon after you stop taking them.
Prolonged use is not recommended as this can cause dehydration, which can result in lightheadedness or dizziness, and may worsen kidney function over the long term.
Prolonged diuretic use can also cause diuretic-induced oedema. This is a condition where your kidneys will eventually compensate and start retaining water and sodium rather than expelling it, which causes swelling. As such, always stick to label recommendations regarding dosage and usage. And always consult your doctor before treating any fluid retention to determine the cause and the appropriate treatment to get rid of the extra fluid. LF RECOMMENDS
NPL Water Cuts
USN PhedraCut Water X In The Gym 101
gym
DITCH THE CRUNCHES CRUNCHES ALONE WON’T CUT IT WHEN YOU’RE TRYING TO DEVELOP A STRONGER CORE FOR BETTER FUNCTIONAL MOVEMENT AND INJURY PREVENTION.
WHY THE AB WHEEL ROLLOUT WORKS: Dynamic trunk extension movements like an ab rollout require you to actively stabilise your core to stop your back from arching.
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BEGINNER
This exercise tool is an effective way to target the numerous powerful, functional muscles that make up your core, which include more than just your abs.
Get the Dis-Chem Living Fit Ab wheel in store or online at www.dischem.co.za
KNEELING AB WHEEL ROLLOUTS Starting: Kneel on the floor and hold the ab wheel so that your arms form a 90-degree angle with your torso. Your hips should also be bent at a 90-degree angle. How to do it: Engage your abdominals and keep them braced throughout the movement. Roll the wheel forward by slowly extending your hips and arms, opening up the 90-degree angles with your arms. Gradually stretch your arms out as far as you can while maintaining a neutral spine and pelvis.
These muscles perform vital roles in stabilising your spine and pelvis, which is essential for good posture. From a performance standpoint, your core is where you generate your power. That’s why strong and functional core muscles help to create and transfer force throughout the body and also support more efficient movement. And a strong core distributes the
DID YOU KNOW? Research shows that core activation before a compound lift can increase the force you subsequently produce, which delivers performance benefits.
Form tip:
If your lower back drops when you roll out, it means that you are rolling out too far.
stresses imposed on your body during weight-bearing activities such as running or jumping, and protects your back under heavy loads when lifting weights. Conversely, a weak core means that other muscles need to compensate by performing stabilising functions, even if they were not designed to do so. This creates weakness and inefficient movement patterns, which reduces strength and often results in injury.
ADVANCED
YOUR CORE INCLUDES MUSCLES IN YOUR HIPS, GLUTES AND LOWER BACK THAT ARE INVOLVED IN JUST ABOUT EVERY ASPECT OF DAILY LIFE AND ARE CLOSELY LINKED TO EXERCISE PERFORMANCE.
STANDING AB WHEEL ROLLOUT Starting: Stand holding an ab wheel using an overhand grip. Flex your hips and lower the wheel to the floor in front of your feet to support your weight. How to do it: Roll out as far as you can in a controlled manner without your back arching. Keep your elbows slightly flexed during the extension. Hold for a count, then slowly roll the ab wheel back to the starting position. LF
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gym
Supersets are an efficient way to train, especially if you’re crunched for time because the short rest periods mean you get more work done during your workout.
READY, SET, GO!
Supersetting exercises and circuits are two popular ways to increase the intensity and volume of any workout. Supersets include two exercises performed back-to-back without any rest between them. Supersets are a great way to burn more calories, improve endurance and condition your muscles because you increase your workout intensity and perform more reps. The key to an intense superset is to move as quickly as possible between exercises.
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SUPERSET CIRCUITS ARE THE PERFECT WAY TO BOOST THE BURN AND TARGET STUBBORN AREAS
SUPERSET 1:
Legs and glutes 1. Banded curtsy lunge – 12 reps per leg 2.Banded squats – 15 reps
SUPERSET 2:
Back and shoulders 1. Bent-over band rows – 15 reps 2. High pulls – 15 reps
SUPERSET 3:
For this superset circuit workout, complete the required reps for each exercise, then move directly to the next exercise in the superset. Once you’ve finished a superset, move to the next station in the circuit.
Core and back 1. Renegade rows – 10 reps per arm 2. Plank knee to elbow – 10 reps per leg
SUPERSET 4:
WORKOUT STRUCTURE
Glutes 1. Weighted fire hydrant – 10 reps per leg 2. Weighted donkey kicks – 10 reps per leg
1 2 3 4
Complete the entire circuit, take a short break and start again. Aim is to complete as many circuits as you can in 45 minutes. Just don’t sacrifice form for speed! And don’t forget a warm-up and cooldown.
SUPERSET
BANDED SQUAT Stand with your feet hip-width apart, with the band around both legs above your knees. Bend your knees and push your hips back to drop into a squat. Extend your knees and hips to return to the upright position.
1
Form tip:
Do not allow your knees to collapse inward at the bottom of the squat.
BANDED CURTSY LUNGE Place a mini band around both legs above your knees. Step back and across with your left leg to perform a curtsy. Drop your left knee down to the ground to perform a lunge. Bring your left foot back to the starting position. Lunge back and across with your right leg in the same fashion. Continue alternating legs. Did you know: The curtsy lunge is a great exercise to target your inner thighs and glutes. In The Gym 105
HIGH PULL Widen your stance to create more tension on the line. Hold the top of the band with an overhand grip with both hands positioned in front of you. Pull the band up the front of your body to shoulder level. Slowly lower your hands back down to the starting position under control.
RENEGADE ROWS Hold a dumbbell in each hand. Drop down into an extended push-up position. Row one dumbbell up towards your rib cage by driving your elbow back to perform a one-arm dumbbell row. Return the dumbbell to the floor then execute a row with the opposite arm.
SUPERSET
2
BENT-OVER BAND ROWS Stand on the middle of a resistance loop band with both feet. Hold one side of the band in either hand. Stand with a slight bend in your knees, at a 45-60 degree angle. Pull the band from the fully extended hanging position to your upper waist/lower chest. Return your arms to the fully extended starting position under control and repeat.
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SUPERSET
3
PLANK KNEE TO ELBOW Drop down into an extended push-up position with your hands directly beneath your shoulders. Brace your core and bring one knee up to the inside of the same arm. Hold for a count before extending the leg back to the starting position. Repeat the movement on the other leg in an alternating fashion.
Form tip:
Ensure that your knees are below your hips and your hands are below your shoulders.
SUPERSET
4
WEIGHTED DONKEY KICKS
WEIGHTED FIRE HYDRANT Drop down onto your hands and knees. Create a tabletop position with your back by contracting your core. Place a dumbbell behind your knee on your right leg. Contract your right glute to slowly lift your leg up and out to the side. Squeeze the glute at the top of the movement and then return to the starting position under control. Repeat for the required reps on one side before swapping legs.
Form tip:
Keep your foot flexed at the top of the hip extension.
Remain in the kneeling tabletop position and keep the dumbbell positioned behind your knee. Lift your right leg back and up, keeping your knee bent, until your thigh is parallel with the floor. Lower your right leg to return to the starting position. Repeat for the required reps on one side before swapping legs. LF RECOMMENDS
Living Fit Mini Band Set
Living Fit Resistance Loop Band
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42.2KM TO BETTER
Core A strong, functional core is vital to running performance, efficiency and injury prevention.
BRAIN HEALTH A study published in Medicine & Science in Sports & Exercise showed that training to run a marathon (42.2km) delivers brain benefits by increasing brain neuroplasticity while also improving retinal blood vessel health.
Core strength is especially helpful in preventing common injuries in the hips, legs, knees and ankles caused by running.
ENDU RA Sleep Cycle A new research review found that performing high-intensity exercise 2–4 hours before bedtime, especially cycling, helped to improve sleep quality, rather than disrupting nighttime sleep as is commonly believed. *Study published in Sleep Medicine Reviews.
28%
A STUDY FOUND THAT YOUR BODY MAY BURN 28% FEWER CALORIES DURING THE DAY
AFTER YOU’VE EXERCISED.
THE RESEARCH SUGGESTS THAT OUR BODIES COMPENSATE FOR THE INCREASED ENERGY DEMANDS BY REDUCING
OUR BASAL METABOLIC RATE DURING PERIODS OF
INACTIVITY. WE THEREFORE BURN FEWER CALORIES AT REST.
The key takeout?
DON’T STOP MOVING! *Study published in the journal Current Biology.
“THOSE WHO ENDURE, CONQUER!”
ANCE
Runners used to drink champagne as an energy drink. It may seem crazy and dangerous to runners today, but back in Victorian times it was thought that alcohol was a performance enhancer.
in this section EXPERT Q&A
Tendon trouble...116
SUPPLEMENTS
Hydrogels for energy...118
WORKOUT
Become a better climber...110
endurance
H
ills are every endurance athlete’s nemesis, but if you live, train and race in South Africa, you seldom find a ride, run or race route without some vert.
Love them or hate them, becoming a more proficient climber can take minutes off a PB and make the usual slog fest a little less of a suffer fest. Traditional endurance lore suggests that to become a better climber, you need to climb more. While this is certainly not bad advice, and hill-specific training is vital in any programme, there is a lot more you can do to start ‘eating hills for breakfast’.
Become a hill hunter
Repeats, intervals, steady climbs, sustained efforts – there are many ways to train on a hill but it is vital that you include a combination of all these breadand-butter hill sessions in your training plan. Performing threshold efforts on steep gradients is common in cycling and running training plans, especially to prepare for hilly race courses. The theory behind threshold efforts is that they increase your capacity to ascend
EAT HILLS FOR BREAKFAST
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FIX YOUR FORM
faster with a lower relative effort. This leaves more energy in the tank to get you to the finish line. Aerobic threshold sessions are lower intensity sustained efforts at 80-90% of your lactate threshold (LT), while anaerobic intervals are performed above your threshold. These harder efforts are usually shorter bursts lasting for a few seconds up to a couple of minutes at most. These hill repeats are the best way to build your climbing capacity by developing top-end power. Always include a good warm-up of 20-30 minutes before performing your hill repeat workouts. It is also beneficial to include hills in unstructured training runs, especially long runs. You can also do hilly recovery runs, provided you manage your effort and keep your heart rate within your recovery range.
Whether you’re mashing on your pedals or pounding the tarmac, your body position matters. However, it’s not necessarily for the reasons you think, especially for cyclists.
FOR CYCLISTS:
FOR RUNNERS:
Research affirms that aerodynamics typically only becomes an important factor at speeds above 16kph. As such, your body position on the bike matters more for power generation, as well as comfort. With regard to comfort, rider preferences vary. While some opt to remain seated, others like to stand. Some take a combined approach based on the gradient and their perceived effort. In general, lighter riders will find it easier to climb out of the saddle while heavier riders tend to remain in the saddle for longer. The key is to find what feels right for you by trying different options on training rides. Once you identify your preferred position, perform the majority of your structured work in that position, but don’t neglect the other option. When seated, keep your upper body as still as possible and your shoulders down and relaxed. Your hands should loosely grip the bars – do not ‘white-knuckle’ your way up a climb. When climbing out of the saddle, keep your shoulders squared and facing forward and try to keep your torso as upright and as still as possible. Avoid rocking from side to side excessively as this will waste energy. Keep your cadence high and your pedal stroke smooth.
When running up a hill, lean forward into the hill slightly to tilt your centre of gravity forward. However, it is important that you lean forward from the ankles and not the hips. The best position is an upright torso that allows full hip flexion during the knee drive – leaning forward from the waist limits hip flexion. Extend your leg fully behind you as you extend your hip through your gait cycle. Taking shorter strides can help conserve energy and lower perceived levels of exertion. It is also important to stay relaxed. You can also drive your arms on shorter, sharper hills to generate more forward momentum.
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Build your engine
Get strong
The other key element to gliding effortlessly up a climb is strength. Propelling your body upward requires greater force. For that you need strong muscles that contract more forcefully, especially in your prime lower body movers – the glutes, quads and hamstrings. While endurance athletes generally possess a predominance of slow twitch muscles fibres, working to build your fast twitch fibres and increasing overall contractile strength across both types will add impetus to your climbing prowess.
While cyclists and runners use slightly different 112 Dis-Chem Living Fit
movement patterns and, therefore, muscle groups, both require strong glutes and ample hip mobility to move efficiently and generate maximal power.
Improving your stability with core strengthening exercises will help you maintain the most efficient posture as you tackle every climb
To run and ride well, both on the flats and the hills, athletes need strong glutes that fire at the right time. However, whereas runners need strong hamstrings to fire after their glutes to drive them forward, cyclists rely more on their quads to transfer power to the pedals (that’s not to say that runners don’t use their quads and cyclists their hamstrings, though). Developing all of these muscles in the gym (or at home with bodyweight exercise and band work) with a combination of multijoint functional movements, targeted isolation work and eccentric (muscle lengthening under tension) exercises will deliver better performance on the climbs and lower your injury risk. Similarly, endurance athletes can also lose significant power and fatigue due to a weak core. Weak core muscles reduce functional stability in the torso and pelvis, which can compromise your riding position or running posture, and impacts power transfer. And poor core activation can place additional demands on hip flexors
CLIMB LIKE A PRO
Whether you run or ride, you can’t build your VO2 max (the maximum amount of oxygen in millilitres that your body can absorb and utilise per kilogram per minute) effectively by climbing hill after hill. In real terms, hill climbing is slower than track or flat interval workouts. While any intensity helps to improve oxygen utilisation, hard efforts at near-maximal speed are the breadand-butter workouts that push up your lactate threshold and VO2 max. And a bigger engine will ultimately deliver better performance, whether you are racing on a flat course or a hilly route. So don’t swap all your structured workouts for hill sessions. A combination of both will ensure a balanced and effective programme. The ideal approach is performing shorter intervals – from 30 seconds up to 2 minutes – at 100% of your VO2 max, separated by ample recovery intervals (usually equal in duration to the working interval) to maintain the quality of subsequent efforts. It is generally best to keep hill intervals to 20-90 seconds.
and accessory muscles as they compensate, which further impacts performance and fatigues the body faster. As such, improving your stability with core strengthening exercises will help you maintain the most efficient posture as you tackle every climb.
Adjust your effort
When muscles contract more forcefully to drive your body up a hill, your work rate increases, which will likely push you into your anaerobic threshold. That’s when you build up lactic acid and other metabolites at a faster rate, and burn more of your limited carb-derived glycogen energy supply. The net effect is that you fatigue faster and you will probably have less fuel and physical capacity left to get you to the finish line. These factors mean that you have to adjust your effort when you reach the base of a climb. The best approach is to ease into the effort rather than attacking the climb from the bottom. Attempting to sustain your target average pace will mean you’re more likely to hit the wall. So dial it back and rather make back time over the top.
KNOW YOUR NUMBERS The key to staying in the optimal zone on a climb is knowing your numbers.
FOR RUNNERS
Working within a target heart rate zone is a more objective approach than the subjective perceived effort method. Keeping an eye on your heart rate monitor will ensure you remain in your aerobic zone.
FOR CYCLISTS
Use the same approach: power meters that provide functional threshold power (FTP) data offer another accurate method to better judge your efforts up a climb. Power meters also offer an immediate representation of effort, whereas your heart rate takes time to ramp up when you transition from the flat to an incline. As such, this is another reason to ease into a climb if you’re using heart rate to gauge your effort. Obviously, every athlete’s ideal heart rate or power numbers will vary. The best advice is to consult a coach to determine your target numbers, or test yourself on climbs periodically and compare your data. This approach should give you a good indication of your target heart rate, power and speed numbers. You can also use training apps like TrainingPeaks or Strava to determine these figures for you.
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endurance
Lighten up
Breathe better
Efficient breathing is vital for effective climbing. However, few athletes give this automatic physiological function much conscious thought. Most people rely only on their weaker intercostal muscles found between the ribs to breathe – even active people. This is generally called chest breathing.
When effort levels rise, breathing rates increase in response. Yet this tends to result in a rapid and shallow breathing pattern that doesn’t utilise your full lung capacity.
FUEL YOUR EFFORT
When a runner or cyclist hits a climb, they should make a conscious effort to activate their diaphragm – the body’s main breathing muscle. Diaphragmatic (aka abdominal or stomach) breathing causes the abdomen to expand rather than the chest. It is characterised by slower, deeper breaths. This method fills the lungs and more of the sacs (called alveoli) that are responsible for gas exchange with the circulatory system with air. This ensures more oxygen reaches red blood cells, which delivers these molecules to working muscles for energy production. Cyclists also need to contend with a body position on the bike that can create problems for the diaphragm and other thoracic muscles because it can restrict free movement of the ribs and abdomen. This is another reason why riders should sit in a more upright position when climbing.
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Every time you climb, you burn energy to fuel your effort. It is vital to not only have sufficient energy to feed working muscles but also to replenish what you burn once you’ve crested the climb. In general, your effort level on short, sharp climbs makes it difficult and impractical to eat. So have a few bites of an energy bar or a gel, or swig from your drink bottle a few kilometres from the foot of the climb to ensure those carbs hit your bloodstream at the right time. For longer climbs, which will burn more calories than a short hill, top up your energy reserves before hitting the early slopes, and continue eating and drinking as you ascend. Just don’t eat or drink too much on the climb because your legs will require more blood, which leaves less available for your digestive system.
Lastly, when it comes to moving an object up a hill, weight matters! There is a reason why the smallest and lightest runners and riders are typically the best climbers. For instance, according to scientific data, every pound (0.45kg) of body weight takes approximately two watts to move uphill. As such, finding the right balance between height, weight and power is vital for optimal performance on the climbs. In general, lowering your body mass index (BMI) – a measure of your ideal weight for your height – will make you a more efficient climber. And you can also look to shed weight from your equipment. While options are limited for runners (lighter racing shoes are better than heavy and bulky training shoes), cyclists have multiple ways to strip away grams. From lighter carbon frames and wheel sets to bottle cages and handlebars, the only real limitation is your budget because shedding equipment weight is typically a very costly exercise.
Q&A
ASK THE PROS
How can I keep running to maintain my fitness while I have an Achilles tendon issue? Amber from Facebook
T
endon injuries are a common problem in many sports but are highly prevalent in high-impact and repetitive activities like running. Tendons are cord-like bands of tissue that connect muscles to bones. They are made of a tough, fibrous substance called collagen that can withstand significant force and tension. However, despite their strength, these structures often experience some degree of degradation due to overuse, biomechanical imbalances and poor form or technique. Other factors that can result in tendon injuries include exercise selection, training load, diet, movement speed, a lack of flexibility and mobility and limb misalignments.
Terrible tendinitis
Most tendon issues develop over time in the form of tendinitis due to chronic physical stress, especially when your body is not properly conditioned. Tendinitis is caused by a combination of wear and tear, inflammation and poor healing mechanisms, and typically does not resolve on its own. Visible signs of tendinitis include swelling, redness, heat and soreness. 116 Dis-Chem Living Fit
MOST TENDON ISSUES DEVELOP OVER TIME IN THE FORM OF TENDINITIS DUE TO CHRONIC PHYSICAL STRESS...
Tendons are cord-like bands of tissue that connect muscles to bones. They are made of a tough, fibrous substance called collagen that can withstand significant force and tension.
When you damage a tendon, either through direct trauma or wear and tear, some of the fibres break, rip or tear. This triggers an inflammatory response, which traps fluid in the area and releases chemicals that make the affected area extremely sensitive to pain. It also tends to tighten the surrounding muscles, which can affect other joint structures. Scar tissue then starts to form. While this tissue is the same kind of protein fibre as the original tissue, it is laid down in various directions. These misaligned fibres make the structure weaker. These structural changes to the tissue make the tendon more susceptible to more severe injuries such as a complete tendon rupture, especially if you fail to perform the appropriate rehabilitation and continued strengthening.
Despite what many athletes believe and even attempt, you cannot and should not train around a tendon injury.
A Tendinosis Diagnosis
Another common form of tendon trouble is tendinosis. This condition stems from tendon tissue degradation caused by cell death primarily due to a lack of sufficient nutrient delivery because of a lack of blood supply. Chronically tight muscles place constant tension on the tendons to which they attach. The tendon then stiffens as it is held in a stretched position. This makes it harder to absorb nutrients from the surrounding fluid, which typically results in cell starvation and death. The cells die faster than the body can replace them due to insufficient nutrition and a lack of amino acids and collagen. Consequently, the tendon degrades to a point that it can no longer hold together under the stresses imposed on it. That’s usually when tears or ruptures occur. Many tendon injuries typically start as tendinitis and eventually progress to tendinosis. Acute tears and strains can also occur among athletes who change direction abruptly at high speed, like during a rugby game or soccer match.
If you continue to train, you can set yourself back weeks or even months, which will definitely impact your ability to recover quickly and regain your fitness. While tendon injuries are usually not serious, weakened tissues can increase your risk for other common injuries, such as muscle strains, sprains or tears. The tendon can also rupture and would then typically require surgery to repair.
Treating symptoms, not the cause
The key to recovery is giving the tissue the time it needs to heal. Continuing to train means continued damage typically outpaces your body’s ability to repair the damage, especially as tendons don’t receive a lot of blood flow.
Typical healing protocols include rest, hot-cold contrasting, regular stretching and mobility work, as well as physical therapy, including physiotherapy, chiropractic adjustments, acupuncture, shockwave therapy, transcutaneous electrical nerve stimulation (TENS), infrared therapy, massage and foam rolling, among others. Consuming sufficient protein, collagen, zinc, calcium and magnesium, B vitamins, vitamins A, C, E and D3, and omega-3 fatty acids from food and supplements can also help to repair the damaged tissue quicker.
Rehabilitate damaged tendons Once the injury has healed sufficiently and you no longer experience pain, you should consult with a biokineticist or sports conditioning specialist to address the underlying strength and/or mobility imbalances that likely caused the injury in the first place. These programmes will typically include eccentric loading to help realign tendon fibres, along with
general functional movements under load and specific exercises to enhance movement efficiency, strengthen muscles and supporting structures, and improve form in your chosen sport or activity. These steps will help to reduce your risk of re-injury, while also helping to boost performance once you resume training and racing. Endurance 117
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Hydrogels
HELP OR HYPE? GI distress
Endurance athletes generally require large amounts of carbohydrates to sustain their efforts over longer distances. Research consistently reaffirms that the right carbohydrate intake during exercise can significantly enhance performance. 118 Dis-Chem Living Fit
Most athletes turn to gels, bars and energy drinks to fuel their training and race efforts but athletes tread a fine line between optimal fuelling and those dreaded gastrointestinal (GI) issues. Even with relatively modest carbohydrate intakes, some athletes experience some form of GI distress, including nausea, bloating, cramps and indigestion. In severe cases, athletes can also experience diarrhoea and vomiting. These issues typically occur because your leg muscles hog your body’s blood supply, especially during intense efforts or sustained efforts over prolonged periods. This leaves insufficient blood to help your digestive system perform its mechanical digestion function properly. Your body also needs water to digest and absorb carbohydrates and sugars. Gels or energy drinks
General recommendations for carbohydrate ingestion during events include: 60-150 minutes: 30–60g/hour 150 minutes+: 60–90g/hour (based on tolerance) with feeds every 15-20 minutes that contain concentrated sources of carbohydrates and sugar tend to draw water out of your digestive tract, which often results in disrupted digestion and those dreaded cramps and bathroom emergencies. Obviously, your pre-race hydration level and your water intake during the event or session can help stave off these adverse effects.
Optimised absorption
But now you can also consider incorporating a relatively new breed of endurance energy supplements known as hydrogels. These carbohydrate-based gels and drinks claim to offer performance benefits. Like most other energy supplements, a hydrogel
GEL AND HYDROGELS
PowerBar® PowerGel™ Hydro Energy Gel
contains carbohydrates but with added pectin and sodium alginate. These two ingredients form a gel-like mixture when the gel or drink reaches the stomach. By protecting the carbohydrates from stomach acid in this suspension, the gel-like mixture supposedly allows the carbohydrate to pass faster through the stomach and into the intestine where they are absorbed. This process is called gastric emptying and is a key metric to determine an energy supplement’s ultimate effectiveness – a faster rate of gastric emptying typically means more of the contents make it to working muscles to fuel your efforts, with a larger dose of readilyavailable fuel getting there faster. And, importantly, this faster process reduces the risk of GI distress. For example, the PowerBar® PowerGel™ Hydro Energy Gel C2Max Dual Source Carb Mix available at Dis-Chem stores is designed for rapid absorption and to transport energy to working muscles to help improve endurance performance.
Anecdotal evidence Hydrogels received a great deal of attention in the media after the world’s best marathoner used hydrogels to set a new official world record in Berlin in 2018 and an unofficial record for the event in Italy in 2019. Since then, more athletes have adopted these products, despite a lack of scientific evidence to support the effectiveness of hydrogels over conventional products. In fact, some of the research currently available suggests there is little difference in the benefits offered from hydrogels and conventional products. For instance, when researchers in Australia compared a hydrogel drink with a glucose and fructose drink in a small-scale study, they found no differences between the two drinks in the blood sugar responses of the runners or in carbohydrate oxidation rates. Furthermore, all the runners in the study developed GI distress during the trials, and the frequency and severity of GI distress were the same
regardless of which drink they consumed. More importantly, there were no statistically significant differences in performance. These results were echoed in the findings of a study conducted by a team of British researchers who studied cyclists to identify potential performance benefits. However, researchers from the universities of Cape Town in South Africa and Stirling and Brighton in the UK did confirm that hydrogels have a faster gastric emptying rate than the non-hydrogel options used in the study. Based on the current body of available research, it is hard to draw definitive conclusions. What we know for sure is that carbohydrate supplements in any form definitely deliver a performance benefit. As such, the best option for individual athletes boils down to personal preferences around taste, palatability and, ultimately, tolerability when performing at your peak. Endurance 119
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GETTING TO THE START LINE WITH THE PROPER TRAINING UNDER YOUR BELT IS MORE THAN HALF THE BATTLE WON
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WE SPEAK TO THE PROS
SWI
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FINISHING YOUR FIRST
IRONMAN
C
OVERING 140.6 MILES UNDER YOUR OWN STEAM MAY SEEM LIKE AN INSURMOUNTABLE PHYSICAL FEAT FOR MOST PEOPLE. Yet, every year thousands of people, including weekend warriors and former couch potatoes, conquer the daunting full IRONMAN distance to make it to that iconic red carpet. So how, exactly, does a mere mortal complete the 3.8km swim, 180km ride and 42.2km run in a single day? Simple, one swim stroke, one pedal stroke and one step at a time.
GEARING UP TO RACE
GET SOME GUIDANCE
With the 2022 IRONMAN African Championship scheduled for 3 April, novice and seasoned triathletes will be deep into their training programmes at the start of the new year. “When it comes to tackling the mammoth physical undertaking that is an IRONMAN event, I often use the analogy of sitting down to eat an elephant,” explains Steve Attwell, Level 2 Triathlon South Africa and certified Ironman coach, and founder of Embark Triathlon Coaching. “When it arrives on your plate, it is overwhelming! How on earth do you eat this massive elephant? The answer is simple, though: One bite at a time.”
Attwell recommends that all novice athletes get a qualified coach to help them prepare for race day. “A good coach will cut your elephant into bite-sized pieces to help you gnaw away at the beast. They do this by breaking down the programme into periodised phases that slowly and progressively build up your fitness to the level needed to complete the race.” Always check that your coach is certified and has actual race experience. “It is beneficial if they raced on the specific course you plan to race,” adds Attwell. And as any experienced triathlete will tell you, getting to the start line with the proper training under your belt is more than half the battle won. All that is left is executing your race-day plan.
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MANAGING CURVE BALLS An experienced coach will also offer important advice and insights to get you through race day, which inevitably comes with its unique challenges. “You just don’t know what your body will do after each discipline. Add in wind, heat and the potential for dehydration, and tough conditions can wipe out your goal in an instant!”
Attwell also believes that an athlete should use their first IRONMAN as a benchmark rather than a race. “Once you have a finish under your belt, you can then aim to set a goal time and race it. Experience in endurance racing is a definite gamechanger.”
And ride your bike, ride your bike, ride your bike!
It’s the longest component in an IRONMAN race, both in terms of distance and time.
RACE-DAY BASICS Whichever way you choose to approach race day, there are fundamental tips that every athlete should follow. Every successful race starts with a solid plan to which athletes should strictly adhere. This should encompass pacing, target interval times during each discipline, as well as target times for each leg and transition, and a fuelling strategy. An important element in fine-tuning this plan is a race simulation early in the year. With the IRONMAN 70.3 Nelson Mandela Bay taking place on the same weekend as the IRONMAN African Championships, and no confirmed date for the traditional January date for IRONMAN 70.3 Buffalo City, athletes will need to find other options in 2022.
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1
2
FUELLED FOR SUCCESS
TEST AND FINE-TUNE
This race simulation should, first and foremost, test your nutrition plan. Athletes are more likely to experience digestive distress during ultraendurance events like IRONMAN.
The race simulation is also the ideal opportunity to fine-tune other important elements like your transitions and test out the equipment you plan to use on race day, such as your bike (including your aero setup) and your running shoes – never use any new, untested equipment or gear on race day! “An IRONMAN 70.3 event also offers a great simulation of the type of race organisation you can expect at the full-distance event, from registration, race briefing and racking the day before, to the race on the following day,” continues Attwell. Importantly, a shorter race gives novice athletes an opportunity to experience an open water swim with other athletes in the water. “Many first-time triathletes fear the swim. I always recommend getting in as much open water practice as possible, and to do this in your wetsuit to mimic race conditions,” suggests Attwell.
Use your preferred supplement brand and products regularly during training blocks to test palatability and tolerance. In general, a drip feed approach is best. This entails eating and drinking early and often, either at set time intervals or distance markers. Fuelling your body with smaller amounts more frequently can reduce your risk of digestive distress while providing a steady supply of energy to replenish glycogen stores, electrolytes to rehydrate and maintain optimal fluid balance, and amino acids to reduce muscle damage. This fuelling strategy can also help prevent major peaks and dips in energy levels by promoting more stable blood sugar levels. And taking smaller sips more often can support better fluid absorption and may prevent the uncomfortable sloshing feeling in your gut that often occurs later in a race.
While there are a host of open water swimming events on the endurance sport calendar in early 2022, including the Midmar Mile in February, athletes should aim to experience the swells, waves, rip currents and wind that typically characterise sea conditions. “And ride your bike, ride your bike, ride your bike! It’s the longest component in an IRONMAN race, both in terms of distance and time. The more exhausted you are coming off the bike on race day, the worse your run will be. You can use biking as easy recovery days because it’s low-impact, which also means you can ride every day,” recommends Attwell. By following these guidelines, Attwell is confident that every novice IRONMAN athlete will get through the feast. “More importantly, you will savour every bite of your first IRONMAN elephant!” Endurance 123
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5 OUTDOOR
ADVENTURES TO TRY IN 2022 Endurance junky looking for a change of pace? The Otter Trail
Hardcore trail runners know it as the “Grail of Trail” - a marathon distance coastal trail run that traverses South Africa’s iconic Otter Trail in just one day.
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But the roughly 45km Otter Trail itself is actually a five-day, fournight hiking adventure through the Garden Route National Park in the Western Cape. The self-supported and unguided hike is billed as South Africa’s oldest and most iconic hiking route. Named after the shy Cape Clawless Otter that inhabits the area, the trail runs along spectacular coastline between the Storms River mouth and Natures Valley. The hike offers breathtaking views, white sand beaches, dramatic cliffs and endless coastline but hikers need to carry their own food and equipment over some technical terrain that encompasses mountain, coastal and forest trails. Visit afritrails.com for info
Expedition Africa
This adventure race takes place in the picturesque mountain kingdom of Lesotho. Adventure racing is a multidisciplinary event that covers a significant distance – 500km in total for this event.
Teams of four navigate using a map and landmarks from control point to control point via different modes of transport, including horse riding, mountain biking, trekking, kayaking and orienteering. Teams are required to travel throughout the night and in any conditions, using their own discretion about when, where and how long to rest. The first team to complete the course, after visiting all the control points, wins. The adventure can take from 72 hours to six days to complete. The Expedition Africa 120km Adventure Races offer a less daunting option. Teams of two or four can tackle these shorter events. Visit www.expafrica.net or www.addicted2adventure.co.za for more info or to enter.
The Freedom Challenge The Freedom Trail was established in 2003 as a fully-serviced mountain bike trail across the South African interior. The full Freedom Challenge is a non-stop 2150km ride along the length of that trail.
The trail utilises local accommodation and services, which allows participants to ride between stops without carrying their own food, water and overnight gear. The trail passes through wilderness areas, nature reserves and public and private land, showcasing the country’s diverse landscapes, different cultures and fauna and flora along the way. There are also additional route options that encompass parts of the Freedom Trail and collectively fall under the banner of the Freedom Challenge for those riders who don’t want to tackle the full distance. The other events include: 1. Freedom Challenge Race to Rhodes: 480km non-stop from Pietermaritzburg to Rhodes 2. Freedom Challenge Race to Cradock: 580km non-stop from Rhodes to Cradock 3. Freedom Challenge Race to Willowmore: 530km non-stop from Cradock to Willowmore 4. Freedom Challenge Race to Paarl: 600km non-stop from Willowmore to Paarl Visit www.freedomchallenge.org.za for more info or to enter.
9 Peaks Challenge 3-day Orange River Looking for an adventure the whole family can enjoy?
A 3-day canoe and rafting expedition along the Orange River offers an ideal option. Children as young as five can join the rafting adventure (kids aged six or older can canoe). The Bundi 3-day tour traverses the Richtersveldt region, starting approximately 680km north of Cape Town. Rafters stay at a private base camp on the first night, with options available to also upgrade the last night to en-suite rooms. Otherwise it’s camping alongside the river. Rafters will experience spectacular wilderness as they travel along the breathtakingly beautiful Richtersveldt desert mountain range. The trip includes friendly guides, exciting rapids and full catering. Visit bundi.co.za for more info or to book.
Combine your wanderlust with your need for adventure by tackling the 9 Peaks Challenge.
You’ll need to summit the highest peak in each of South Africa’s nine provinces to complete the challenge and have your name added to the Wall of Honour. The peaks include:
1
Mafadi Peak, KwaZulu-Natal (3,451m)
2
Namahadi, Free State (3,291m)
3
Kwaduma, Eastern Cape (3,019m)
4
De Berg Peak, Mpumalanga (2,331m)
5
Seweweekspoort Peak, Western Cape (2,325m)
6
Murch Point, Northern Cape (2,156m)
7
Iron Crown, Limpopo (2,126m)
8
Toringkop, Gauteng (1,913m)
9
Nooitgedacht-Wes, North West (1,816m)
The peaks are connected by road and this makes for a beautiful adventure challenge and a unique way to explore the country. The 9 Peaks Challenge is open to all and offers various categories. To compete for a Fastest Known Time (FKT) in any category, all the challenge rules apply. The clock starts at the foot of the first peak and stops on the summit of the last peak. Alternatively, you can set out to simply do it for fun and at your own pace, which is what most people do, in which case all the “common sense” rules apply. Visit www.ninepeaks.co.za for rules, travel plans and guidelines.
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USN USN Epic Pro
USN Energy Oats bar
USN Pro Recover
A CYCLIST FOR ALL SURFACES
HB KRUGER
USN Pure Glutamine
H
ENDRIK “HB” KRUGER IS ONE OF SOUTH AFRICA’S MOST VERSATILE PRO CYCLISTS. THE PRETORIA-BORN RIDER TEAMED UP WITH CHILDHOOD FRIEND SHAUN-NICK BESTER IN 2021 TO RIDE FOR TEAM ALFA BODYWORKS.
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USN Wholefood Gainer
“It was actually Shaun-Nick and his father who introduced me to cycling and ignited my passion for the sport,” explains HB. Both pro riders were friends at school, and a weekend sleepover at Shaun-Nick’s house when HB was 13 resulted in his first cycling experience.
Natural talent “The Bester family is extremely active and they went for a ride that weekend. They had a spare bike, which I used.” After returning from his first training ride, the Besters invited HB to a race the next day. “It was only the second
Images by Brad Mitchell
Chasing dreams “I focused on road cycling after school and secured my first pro contract in 2012 with Team Bonitas.” HB’s ultimate goal was to ride for a Pro Tour team in a Grand Tour. He went overseas to chase his dream and rode for a French amateur team in 2013 and 2014. “I started track cycling while in Europe to improve my road cycling and found that I had a knack for it – I podiumed in my first few races.” The benefits track cycling delivered to his road riding were also very apparent, which prompted HB to keep the discipline in his training regimen as he prepared for races. That decision paid massive
time I had ever put on a helmet to ride but I finished fifth or sixth. I thought ‘that was lekker’.” While HB kept riding throughout his school career, he still played many other sports like rugby and athletics. It was only when he turned 17 that he decided to put all his focus into cycling.
ATHLETE STATS DoB: July 30 1991 Born: Pretoria Lives: Paarl Current team: Alfa Bodyworks
HIS FUEL From a nutritional perspective, HB says he keeps it as simple as possible and tries not to overcomplicate things. “As you develop as a rider, you tweak your basic approach with things you find that work best for you. However, the fundamentals remain the same.” As a team Alfa Bodyworks rider, HB incorporates USN supplements into his nutritional plan.
dividends in 2015 when HB had his breakthrough year following impressive performances in numerous national and continental track championships.
Breakfast: Half cup oats and banana, half tbsp peanut butter, honey and some almonds
Breakout year
After ride: USN Pro Recover with added USN Pure Glutamine
“I placed first in the individual pursuit in both the National and African track championships in 2015. I was also part of the team pursuit that won the African Track Championships title.” HB went on to have a successful African Games that year, placing first with his teammates in the Team Time Trial, fifth in the Time Trial and ninth in the road race. Impressively, HB finished as one of the top African riders in the UCI points ranking that year.
On the bike: 2 bottles USN Epic Pro (Strawberry), USN Energy Oats bar
Snack: Bread with avocado Lunch: Pasta with chicken and pesto and broccoli Dinner: Rice, some mince, sauce Snack: Half serving of USN Wholefood Gainer Before bed: USN BlueLab 100% Plant Protein.
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“It was definitely a breakout year for me but, despite my success, I had to make a decision about my career trajectory.” “It was definitely a breakout year for me but, despite my success, I had to make a decision about my career trajectory.” The cost of living and racing overseas has always been prohibitive for local riders, and securing contracts on Pro Tour teams is hugely competitive. “If you didn’t live and race often overseas, it was hard to get noticed. And my age didn’t benefit me either.”
Switching to MTB
That’s when HB decided to switch his focus to mountain biking and return home to race in South Africa’s growing MTB scene. He made Paarl in the Western Cape – the epicentre of MTB in SA – his home base. “Mountain biking in South Africa was a prolific drawcard and offered opportunities to compete against the world’s best at races like the Absa Cape Epic.” HB adds that the calibre of rider that trains in the Western Cape from early January is also world-class as the best riders travel to the region to prepare for the Epic. “It is an opportunity to ride more with the best athletes in the world. And people don’t realise how competitive the racing is among the 128 Dis-Chem Living Fit
elites.” The Cape Epic has become HB’s main goal. “It’s the mountain bike world’s grand tour. For any mountain biker, the Cape Epic is the ultimate race. Standing on the podium is a huge accomplishment.”
Compete with the best
While HB hasn’t given up on his road racing ambitions, mountain biking allows him to push himself and compete at the highest level without emptying his pockets. He continued to compete across track, road and mountain biking events in 2021 and had a successful season for team Alfa Bodyworks. HB says it is awesome to be racing again. “I Zwifted myself to death during lockdown. As an athlete who uses racing as part of my training plan to build up to my A race, I struggled to do all my training and get the right conditioning without
I Zwifted myself to death during lockdown.
many events.” HB explains that he needed to switch his mental game and challenge himself in different ways to keep training through the pandemic. “I chased Strava segments or tried to improve my power metre data on specific routes or climbs.” HB competed in numerous events in the last few months of 2021, including big events like the Cape Town Cycle Tour, 947 Ride Joburg and the Absa Cape Epic. A season highlight for HB was finishing second overall at the Tour de Kap and winning the King of the Mountains jersey. He planned to compete at the Paarl Boxing Day Track Race to finish off his 2021 season.
Looking ahead Looking to 2022, HB says the Absa Cape Epic remains the main goal. “It is a monster route with the most elevation per kilometre in the race’s history. It’s going to be a major challenge.” HB also plans to race in the 2022 Momentum Medical Scheme Attakwas Extreme presented by Biogen. “It’s a good leg tester for the early season.” In preparation, HB trains between 18-25 hours a week, depending on which training phase he is in. He is currently working under the guidance of Dr Mike Posthumus from Science2Sport. “Mike applies a very scientific approach to my training, which has delivered consistent improvements since 2016.” In the build-up to race day, HB usually has four high-intensity sessions a week. Off-season training typically includes base miles, some gym work and running.
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