DCLF Issue 15 - Winter 2022

LIVING FIT IS JUST a click away

Stick to the game plan

Life is a rollercoaster ride with constant ups and downs. And it certainly seems like we have faced more challenges than usual recently.

What we need to remember is that hard times inevitably happen. And when they do, it is how we choose to frame adversity and face the struggle that ultimately determines our success.

What tends to separate those who thrive and flourish from those who struggle during challenging times relates to their mindset and their ability to stick to the game plan.

Take control

First and foremost, you need to let go of the factors that are out of your control. Now is not the time to play the blame game and feel sorry for yourself because of external factors and circumstances that impact your life. Rather focus on what you can control, like your approach to mental, physical, emotional and financial health through fitness, your diet and the choices you make today.

Formulating and following a game plan is a valuable tool that will help you play to your strengths and stay focused on what matters most right now. Making decisions in this frame of mind will set you up for success down the road.

A game plan prepares you for that big race, life event or even just life in general. Sticking to the game plan helps you focus on the process.

This approach builds confidence because you aren’t constantly worrying about the outcome, which is ultimately out of your control.

More importantly, a game plan gives you structure, and sticking to the game plan when things don’t go the way you expect will help you navigate these obstacles and keep you on track. And when we frame adversity as an opportunity to learn and grow, we build resilience. Ultimately, it’s through difficult times that we learn the most important lessons in life.

Now is your chance to dig deep and face the obstacles and challenges head on to keep moving forward towards your goal! And we’ll stay right there alongside you on that journey.

Whether it’s helpful and insightful content to help you formulate your game plan, inspire and motivate you to stick to the plan, or even help you stretch your budget to keep buying healthier foods and supplements that support your plan with our 2+1 and monthly Fit Deals, trust Dis-Chem and the Living Fit team to see you through the winter and on to better days!

Paul McHarg Dis-Chem Health Category Manager

AVOID THE WINTER RUT! FIT LIVING

Don’t let winter’s icy grip keep you from making progress towards your health, fitness and sporting goals!.

The Winter 2022 edition of DisChem Living Fit has everything you need to avoid the winter rut that typically sets in when temperatures plummet. When the warmer weather finally rolls around again – and it will – you’ll be glad you stayed the course!

Back to basics

Check out our no-days-off winter motivation guide on page 80 to stay motivated to exercise and stick to your training plan when the weather and elements are against you. We deliver simple, easy-to-implement tips and ideas that will help you power through the colder months that lie ahead.

Whether you lift for a better body or to become a better athlete, winter is the perfect time to get back to basics and solidify your training foundation. And your core is the key to better movement efficiency, greater power generation and improved performance. Our complete core

guide on page 98 is the perfect plan to follow this winter to emerge stronger and more resilient than ever!

Endurance athletes can also heed this advice. Winter is a great time to consider a coach! We delve into the pros and cons of working with a qualified professional on page 122 and explain how they can take your training and race performance to the next level! Winter is also the perfect time to start your next build ahead of that late spring or early summer target race.

For any athlete who still wants to go it alone, turn to page 88 to discover the ideal training split to achieve your goal. We also offer invaluable advice on page 114 about how to tell if and when to train if you feel under the weather, which inevitably happens during the dreaded winter cold and flu season. We’ve also got your health needs covered this winter with our usual blend of helpful diet and supplement advice to support your body and immune system, whether you’re trying to avoid or recover from a nasty winter bug, or improve your mental health.

As usual, the Winter edition of Dis-Chem Living Fit has everything you need to sidestep the winter rut and set yourself up for a summer to remember! Enjoy

DISCHEM.CO.ZA/LIVINGFIT

by (Pty) Ltd

Publisher: Tanja Schmitz tanja@livingfit.co.za

Managing Editor: Pedro van Gaalen pedro@livingfit.co.za

Design & Photo: Shelby Imrie, Hanro Botha

Advertising: sales@livingfit.co.za

Copy Editing: Lauren de Beer

Online Media & Editorial: Gary Fairweather, Rudy Mahabeer, 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

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.

LOYALTY BENEFIT PARTNERS

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.

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.

Everyone can live better with cash back at Dis-Chem and Dis-Chem Baby City. Simply pay with your Capitec debit or credit card and get 2% cash back on qualifying items in-store. The cash back will be transferred into your Live Better savings account monthly, where it will earn even higher interest!

Lifestyle Members earn and redeem Legacy Rands by simply linking their Dis-Chem or Dis-Chem Baby City Benefit Card with their Legacy Lifestyle membership. To activate or for more information visit: www.legacylifestyle.co.za/dischem.

If you’re a Discovery Bank client and Vitality Health member, you can get up to 50% back on thousands of HealthyCare items at both Dis-Chem and Dis-Chem Baby City stores. 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.

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.

Multiply members get 2 – 12% in cashbacks, depending on their qualifying tier, paid into their Momentum Muliply savings account, when shopping at Dis-Chem or Dis-Chem Baby City.

Earn up to 20%* back in UCount Rewards Points on all qualifying spend. Rewards based on your Tiering Level. Terms and Conditions apply.

Swipe your Sanlam Money Saver credit card today and you commit to adding an additional 2.5% of everything you spend towards your Wealth Bonus. Sanlam will match your 2.5%, bringing your total Wealth Bonus to 5%!

Swipe your card at Dis-Chem and Dis-Chem Baby City today and you will earn up to 5% cash back in the form of Wealth Bonus on all qualifying spend – with no further contribution from you.

With School-Days, shopping at Dis-Chem and Dis-Chem Baby City. helps you earn ETPs, which you can switch into education fees. Every time you swipe your Dis-Chem and Dis-Chem Baby City Benefit Card, you’ll get your normal Dis-Chem rewards AND you’ll get ETPs added to your School-Days account to help you pay towards your family’s education fees.

BestMed members earn additional Dis-Chem Benefit Rewards. To activate this offer, visit the Dis-Chem customer service desk in-store with your BestMed Medical Aid Card.

*Valid in SouthAfrica only

SHOP SAFELY IN THE DIS‑CHEM ONLINE SHOP

If you are pressed for time, rather buy your cosmetics, fragrances, skin care, body lotion, bath products as well as health and wellness items from Dis‑Chem’s online shop! Best of all, Dis‑Chem online offers a range of safe payment options.

There are so many reasons to shop online for your favourite health and beauty products. Dis-Chem offers 3D secure payments (SA), delivery, an easy returns policy and multiple payment options. You have seven different payment options to purchase products online: Loyalty Benefit Points, eBucks, Pay on Collection (you can place your order and only pay when you come in store to collect), Zapper, Credit Card: 3D Secure, EFT and Discovery Miles. Click on the payment method icon (www.dischem.co.za) to find out more about each option. 3D Secure is a security measure aimed at protecting customers against credit card fraud when shopping online. The cardholder will need to register for the service, at no additional cost, and then use a password or use a One Time Pin for authentication when shopping online in future. When an e-commerce transaction occurs on a 3D Secure website, and the cardholder is paying using a credit card enrolled in 3D Secure, either

the MasterCard or Visa pop up or online security screen appears. The cardholder enters 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.

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 through WhatsApp, add 0860 347 243 to your contacts and say “Hi” or, register online, in-store, via the app or by dialing *120*1085#. By shopping at Dis-Chem Pharmacies 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.

Convenience, variety, no crowds and shopping in the comfort of your home has Dis‑Chem customers clicking for the items they need without even leaving their home. It’s that easy! With Dis-Chem’s Click & Collect – available in all stores – you can pay for items online and collect in-store.

Best of all, there is no additional cost to this service. We will send you an email and SMS once your order is ready to collect. Click & collect operational hours have been set up for your convenience. Weekday orders placed before 09:00 will be ready for collection from 13:00 the same day. If you order between 09:00 and 12:00 your order will be ready from 16:00 the same day and orders placed after 12:00 can be collected by 11:00 the following day. The service is also available on weekends and public holidays. Orders placed on Saturdays before 9:00 can be collected from 13:00 the same day, while orders after 9:00 can be collected from 13:00 on the following Monday. On Sunday and public holidays collection is from 13:00 the next working day. You

will need to 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.

RUN RIDE SWIM LIFT

KING PRICE GRINDROD BANK BERG & BUSH

14-26 June 2022

Ride up to the top of the Drakensberg escarpment near Harrismith and down into KwaZulu-Natal as you negotiate worldfamous single tracks into the bushveld below into Winterton. Choose from three events – the Tour (1416 June) and the Descent (24-26 June) are three-day events, and the Original (18-19 June) offers two days of riding. With farmstyle hospitality, an area rich in history and incredible riding, you’ll have a proper adventure on your bike. bergandbush.co.za

TRANS AUGRABIES

16-17 June 2022

DURBAN ULTRA

7 August

Durban’s friendliest triathlon is proud to launch the new Durban Ultra 153, a ¾ Ironman distance triathlon, which takes place alongside the ½ Ironman and sprint distance races. These events give competitors a challenging but spectacular race route along the already established and well loved Durban Ultra routes in KZN. This new addition to the South African triathlon calendar is a great steppingstone for competitors who want to take on longer triathlon races. The Durban Ultra boasts full road closure and flat running routes.

ultratri.co.za/durban-ultra/

KNYSNA OYSTER FESTIVAL

1-10 July 2022

From road and trail running to mountain biking, the annual Knysna Oyster Festival has a sporting event for just about every endurance athlete. The jam-packed activity calendar includes popular favourites like the Knysna Forest Marathon and Half Marathon, the Knysna Cycle Tour and the Featherbed Trail Run.

knysnaoysterfestival.co.za

The 2022 TransAugrabies 3-day MTB stage race will take riders through the majestic Green Kalahari region of South Africa, following the unique landscapes that make up the Augrabies Falls National Park, the legendary community of Riemvasmaak and the wild landscapes of Khamkirricovering more than 227km over several types of terrain and varied weather conditions. Riders and companions will get to discover a region of our country recently rated under the Top 10 Adventure destinations by Rough Guides. transaugrabies.co.za

ABSA RUN YOUR CITY DURBAN 10K

10 July 2022

The Absa RUN YOUR CITY DURBAN 10K is one of Durban’s and South Africa’s must-do events! This popular mass participation road run grants all entrants the unique opportunity to explore their city on foot. Runners can look forward to an action-packed 10km journey that highlights important landmarks and features exciting live entertainment from some of Durban’s leading performing arts groups. The fresh sea air and magnificent ocean view will definitely add to the experience. durban10k.com

SEE MORE EVENTS

2022 VITALITY RUN SERIES

12 June - 4 August 2022

2022 THIRSTI AFRICANX TRAILRUN 2-DAY XPLOR

20-21 August 2022

Let nature give you a run for your money at the THIRSTI AFRICANX TRAILRUN 2-Day XPLOR. Trail runners can look forward to experiencing spectacular trails, amazing views, mouth-watering food, a relaxed atmosphere and that amazing AFRICANX vibe. The 2-day XPLOR stage race is for individual athletes and takes place at Van Gaalen Cheese Farm in Hartbeespoort in North West Province, offering distances of roughly 20km and 16km on the respective days.

stillwatersports.com

COMRADES MARATHON

28 August 2022

It’s a “down run” in 2022. Runners will start outside City Hall in Pietermaritzburg and finish inside the iconic Moses Mabhida stadium after completing the approximately 91km course. Entrants will have 12 hours to cross the line to secure their finisher’s medal. It is the world’s largest and oldest ultramarathon race and remains one of the toughest road races on the planet. comrades.com

This year the Vitality Run Series is bringing Jo’burg runners five incredible live in-person races across the city. Vitality members can earn 300 Vitality points for completing a 5km fun run, 500 points for running 10km and 1,500 points for completing a 21.1km run. With an additional 500 extra points awarded for competing in the race series, members can earn a maximum of 2,000 Vitality points. The race series includes:

Rockies Gerald Fox Memorial Race with G.Fox

Date: 12 June 2022

Race for Cancer with the Orlando Athletics Club and Discovery

Vitality

Date: 25 June 2022

Wanderers Road Race

Date: 10 July 2022

Randburg Harriers Challenge

Date: 31 July 2022

Old Eds Road Race

Date: 14 August 2022

GLACIER BY SANLAM STORMS RIVER TRAVERSE 2022

5-7 August 2022

The beautiful and untouched gem of the Garden Route will host riders on this 3-day mountain bike stage ride. With tracks hugging the rugged coastline and views only seen on postcards, this ride is designed for the intermediate cyclist looking for an adventure without having to spend hours training every day. The daily distances range from 40km-70km and will traverse the mountains, plantations and coastline adjacent to the village.

stormsrivertraverse.co.za

NEW IN STORE

Biogen launches nootropics range

Boost your brain function and support cognition, focus and concentration with Biogen’s new range of nootropics. Give yourself a morning boost with Biogen Mental Lift™ to enhance cognitive function, alertness, mood and motivation and perform at your peak throughout the day. When it’s time to wind down from your busy and Biogen Mental Reset to calm the body and mind and promote restful and restorative sleep.

New Limited Edition Biogen Lean Whey flavour released

Coffee lovers should look out for Biogen Lean Whey in a Limited Edition Freezochino flavour at your local Dis-Chem store. Biogen Lean Whey is high in protein to maintain lean muscle mass, and contains Tolerase®L to support better overall digestion. Lean Whey is the ideal supplement for weight-conscious individuals looking for an easy-toprepare, compact meal replacement or snack.

Biogen Iso-Whey now in Choc Malt flavour

Biogen has added the comforting Choc Malt flavour to its Iso-Whey Premium Protein range. The blend of chocolate and malt is a firm favourite for its sweet chocolate taste and the nutty flavour profile from the malt. It’s a delicious way to get easily digestible EAAs and BCAAs to support muscle growth and recovery from Iso-Whey’s Tri Matrix Protein blend of whey hydrolysate, isolate and concentrate.

Tony Ferguson 3-Day Detox

Prepare your mind and body for healthy living with Tony Ferguson’s 3-Day Detox journey. The 3-Day Detox is an antioxidant supplement with added vitamin C, formulated to help you maintain good health and boost immunity. Now available with a new, improved formulation with added senna and milk thistle to help enhance liver function, improve digestive regularity

Tony Ferguson Ultra Burn

Tony Ferguson Ultra Burn fat burning solution is back with a new, improved formulation, now with added garcinia cambogia and acetyl-L-carnitine to help you accelerate fat loss, reduce appetite and cravings, and improve your mood and cognition. The updated science-based formulation also includes caffeine to enhance your energy levels and stamina.

Shop a wide range of training gear at Dis-Chem to make your gym workouts more comfortable and effective. Available online and in store.

60G

USN Hyperbolic Mass now in bigger 4 kg tub

USN’s all-in-one Hyperbolic Mass gainer is now available in a super-sized 4 kg tub. Hyperbolic Mass is high in protein and contains a multi-stage Glyco-Matrix Carb System to drive protein and glycogen into muscle cells. An advanced amino acid formulation, which includes glutamine, aids muscle repair, recovery and gains, and beta-alanine boosts performance and power. Available in Strawberry Cheesecake, French Vanilla, Dutch Chocolate and Malted Chocolate flavours.

USN launches XTS Pump NO Glacier flavour

USN’s explosive pump pre-workout XTS Pump NO, which amplifies cell volumisation for greater muscle pumps and energy surges, is now available in a cool and refreshing Glacier flavour.

Each serving contains 65 mg DYNAMINE™ and 25 mg ASTRAGIN™ for vasodilation to support nutrient circulation and absorption, and enhance energy and gains.

USN Creatine Transport gets the Tiger’s Blood treatment

You can now find USN Creatine Transport in Tiger’s Blood flavour – a delicious mixture of watermelon, strawberry and coconut. USN Creatine Transport is an advanced creatine delivery and glycogen reload system designed to optimise performance and increase strength and endurance. It consists of a NiTROCOR Creatine Amino Esther stack for a multipurpose effect on muscle preservation, muscle gains and enhanced strength and performance.

New grape flavour for USN XTS Hyperdrive

Biogen updates RAGE Anabolic Impact Whey

USN’s reinvented and improved XTS Hyperdrive is now available in a tasty Groovy Grape flavour! More potent than ever, every serving delivers a 3000.2 mg Hyper-Volumising Stack, a 1536 mg

Enduro-Power

Performing Stack, and a 1750 mg Nitro Pump Stack for greater energy surges with no crash, sustained endurance and greater peak strength! This pre-workout supplement is great for those looking to lift heavier for longer!

new

FOODS

Much? Treat time with new indulgence range from Biogen

Fancy a tasty snack or indulgent treat? Keep an eye out for the new Biogen Peckish range, coming soon to Dis-Chem stores.

The range will initially include pretzels, rice cakes, biscuits and a delectable collagen hot chocolate.

Biogen RAW Gainer bulks up with 3,5kg bucket

Biogen’s premium plant-based Bulk RAW Gainer is now available in a bigger 3,5 kg bucket. You’ll find both the Cocoa and Vanilla flavours in this bulk variety pack. Made with real food sources, including sweet potato, raw oats and rice, every serving delivers 47 g of quality carbohydrates, along with 27 g of plantbased protein. This is the ideal option for individuals who follow a vegan or dairy-free lifestyle and want to gain lean muscle mass.

Biogen Junior Water enhancer drops

Support your child’s daily hydration needs with Biogen Kid’z Choice Water enhancer drops. With no added sugar or artificial colourants, these water enhancer drops are a great way to make drinking water a flavoursome experience. Now available in two delicious new flavours, including Strawberry and Cream Soda. Suitable for children aged 5 and over.

Boost your brain with Noolit nootropics

32Gi® launches Pre-Race Meal

Endurance sports nutrition brand 32Gi® has launched its latest innovation. 32Gi Pre-Race Meal energy porridge is specifically designed to give athletes a properly structured, convenient and easy-tomake pre-race or pre-training meal.

It is high in complex carbohydrates, provides an adequate amount of protein and is low in fibre and fat, with no artificial additives. This greattasting formulation makes it easy on the digestive system and does not trigger an excessive rise in blood sugar. Athletes can eat this convenient meal as a hot or cold porridge or shake with no cooking

required. Contains zero banned substances and is fully compliant with WADA standards.

Available in Vibrant Vanilla and Decadent Chocolate flavours and is gluten, dairy, soy and GMO free.

Find your wiiings at Dis-Chem

The Red Bull Energy Drink you’ll find at your local Dis-Chem store is the perfect way to vitalise body and mind. This functional beverage provides wiiings whenever you need them and is appreciated worldwide by top athletes, students and in highly demanding professions as well as during long drives. Every 250 ml can contains 80 mg caffeine, taurine, B-group vitamins, sugars and alpine spring water.

coated protein bar at your nearest Dis-Chem. A new Fudged Up flavour will also replace the Fudge Brownie option but still offers the ultimate highprotein and low-sugar indulgence. And keep your eyes peeled for a Lemon Cheesecake option, coming soon

NEW IN STORE

NPL drops 2 new Hustle BCAA flavours

You’ll find your next energy-boosting can of NPL Hustle BCAA at Dis-Chem in two refreshing new flavours – Candy Berry and Bubble Fruit. NPL Hustle combines BCAAs in a 2:1:1 ratio with caffeine, taurine, and B-vitamins for an all-day energy boost, along with muscle maintenance and performance benefits.

NPL N.O. Charge Pre-Workout with Nootropics sachets available soon at Dis-Chem

Charge up to beast mode with the next evolution of NPL’s bestselling pre-workout N.O. Pre, available soon at Dis-Chem stores in convenient sachets! Experience the most explosive training session with mental focus, extreme strength, and energy without the crash to push past your limits! The formulation delivers extreme muscle pumps and unrivalled performance benefits while added nootropics promote intense mental focus.

Every serving contains 5 g Citrulline Malate, 3.2 g Beta-alanine, 3.5 mg Huperzine-A, 250 mg Alpha-GPC and GlycerSIZE.

NPL

Energy X

NPL Amino Energy X Factor is a unique combination of all nine EAAs, including the three BCAAs in a 2:1:1 ratio for lean muscle gains and maintenance. Caffeine, guarana and glutamine enhance exercise performance, endurance and recovery while boosting energy levels throughout the day. A moderate amount of stimulants ensures all-day energy without the crash. NPL Amino Energy also contains electrolytes and coconut water powder for natural minerals to keep you hydrated.

Amino

Youthful Living Keto bar range gets flavour updates!

Youthful Living’s famous Keto bar range now has two new delicious flavours! Indulge in the delectable new plant-based Keto Vegan Peanut Butter Chocolate flavour option or the Keto Collagen White

Two new flavours for Youthful Living Gourmet protein bars

Youthful Living’s popular high protein Gourmet bars are now available in two new exciting flavours.

Get to your nearest Dis-Chem to bite into a moreish White Chocolate Almond or Birthday Cake Gourmet protein bar! Your taste buds won’t be disappointed! Every Youthful Living Gourmet bar contains three active ingredients that support weight loss, stimulate the metabolism and aid muscle toning in the form of CLA, green tea extract and L-carnitine.

Healthy living made easy with Lifestyle Health

A well-known brand within the Dis-Chem family has a new name and new look. Lifestyle Nutrition has been rebranded as Lifestyle Health and is already on shelves in stores nationwide. The Lifestyle Health range currently includes an immune-boosting effervescent and vitamin C supplement, which are great ways to keep colds and flu at bay this winter.

Keep an eye out for an even wider selection of Lifestyle Health vitamins and supplements to keep you and your family healthy as the range expands.

What Ladies are Saying

These eight weeks really made a huge difference in my life. I’m back on track and really enjoying the new lifestyle that BodyGoals introduced me to!

I know now that healthy food can be delicious and that exercise can be fun. I didn’t have to go on a strenuous diet, and I didn’t overdo it in the gym during these eight weeks, but the results are amazing.

Vegan meals made easy with Kaama

This health-conscious, budgetfriendly dinner meal option features no artificial colourants, chemicals, flavourants or preservatives - just wholesome ingredients. If you’re looking to simplify dinner while enjoying a nutritious meal, head over to the freezer section of your nearest Dis-Chem store.

Going meat-free has never been easier

Did you know that in addition to creating delicious plant-based products, Herbivore is also pioneering waste elimination by introducing compostable packaging? If you’re looking to follow a meat-free, plant-based diet and help the environment, we recommend giving the Herbivore range a try.

New product alert! Adding to the already impressive range currently available at Dis-Chem stores, Lifestyle Food has recently launched its range of Ice Tea. Embracing the caffeinefree nature of rooibos tea while being sugar and preservative free, this tasty beverage is the ultimate fruity refreshment.

Currently available in Peach, Lemon and Berry flavours.

Easy breezy Summa smoothies

How about a little positive-TEA? FOODS

discovering the Summa ready-mix range. With everything prepacked, it’s a simple matter of choosing your flavour combination and blitzing up a storm. Start your day the right way.

Available at selected Dis-Chem stores nationwide.

The ultimate cuppa companion

The Lifestyle Food range of rusks has been reinvented for maximum flavour, offering the perfect companion with a cup of coffee or even as a treat on its own.

Available in four flavour options including Double Bran, Muesli, Buttermilk and Pecan, which means there’s something for everyone.

Eating for

longevity <6

The Blue Zone diet is based on research about the eating and lifestyle habits of people who reside in five locations around the world that have the highest concentration of centenarians –people over the age of 100. These areas include: Okinawa in Japan; Sardinia in Italy; Nicoya in Costa Rica; Ikaria in Greece; and Loma Linda in California. The diet basically prescribes limiting processed foods, added sugars, meat and dairy, and consists predominantly of plant-based foods. Inhabitants in these regions are also highly active and do not overeat.

Sleeping for less than six hours a night may undermine your diet and weight-loss efforts. Participants who slept on average less than 6 hours per night at the start of the study increased their BMI by 1.3kg/m2 during the one-year weight maintenance phase compared to those who slept longer.

LIFE

Reading a book can lower levels of cortisol and other unhealthy stress hormones by approximately 68%.

*Research conducted at the University of Copenhagen in Denmark

More reasons to goMed

Diets high in protein, zinc and vitamin B3, like the Mediterranean Diet, boost heart health, including “better vascular structure and function”

“MAKE YOURSELF A PRIORITY.”

STYLE

in this section

EXPERT Q&A

Nutrition and your mental health ...30

RECIPES

Winter treats you’ll love to eat ...34

TRANSFORMATION

Rozanne revs her metabolism ...44

LIFESTYLE

Eating for energy and strength...54

*A study by researchers from the Tel Aviv Sourasky Medical Center in Israel

ASK THE PROS

How important is balanced nutrition for optimal mental health?

are you....

Most of the information we read and decisions we make about what we eat focuses on creating a strong and healthy body. But have you ever stopped to consider how the food we eat and fluids we drink can affect our mental health?

Balanced nutrition is a cornerstone of childhood development, with numerous studies affirming the need for optimal nutritional intake for cognitive performance, memory, learning and academic success.

Malnourished children can also struggle with attention and focus or may even experience behavioural problems.

But it is easy to lose sight of this important benefit linked to healthful eating once we deem this important stage in our development over.

YOUR BRAIN NEEDS: complex carbohydrates, essential fatty acids, amino acids, vitamins, minerals and water to remain healthy.

FOOD FOR THOUGHT

The truth is that our brain requires various nutrients and premium fuel to function optimally as we age, just like our other organs and our muscles. According to a report by the Mental Health Foundation, the brain needs “complex carbohydrates, essential fatty acids, amino acids, vitamins, minerals and water to remain healthy”.

And the burgeoning field of nutritional psychiatry continues to find other correlations between what we eat, how we feel and how we behave and function in everyday life. We know that providing the brain with adequate amounts of macro- and micronutrients supports healthy brain function,

DID

structure and activity.

Specifically, various vitamins and minerals help the body convert complex carbohydrates into glucose – the brain’s main energy source – and converts fatty acids into healthy brain cells, and amino acids into neurotransmitters.

Antioxidant vitamins also help protect the brain from free radical damage and oxidative stress, which can negatively impact mood and mental health.

Similarly, a large body of research confirms that a diet high in essential fatty acids and low in saturated fats may help to slow the progression of memory loss and cognitive decline by maintaining proper neuronal structure and function. Polyunsaturated fats, especially omega-3s, also help to combat inflammation.

THE FOOD-MOOD CONNECTION

Conversely, nutrient deficiencies and imbalances can impact your mental health in various ways. For instance, numerous studies show links between Western diets and higher risks of depression and anxiety due to a lack of important nutrients such as folate, magnesium, iron, zinc

and vitamins B6 and B12, and vitamin D.

Specifically, B vitamins play a critical role in producing various brain chemicals, and low vitamin B12 levels are linked with higher rates of depression and dementia. And nutrient imbalances, like unbalanced omega-3 to omega-6 ratios – a common occurrence today due to the abundance of omega-6 essential fatty acids in processed foods – is

what

you eat?

associated with mental health problems such as depression and concentration and memory problems. And multiple studies correlate diets high in refined sugars with impaired brain function and more severe symptoms linked to mood disorders such as depression because excess sugar intakes impair insulin regulation and promote inflammation and oxidative stress.

Foods to avoid for improved mental health include:

Simple carbohydrates and refined sugars

Manufactured and trans fat

Processed meats

Foods that contain additives and preservatives

FEED YOUR BRAIN

The best sources of the macronutrients, vitamins and minerals your brain needs include natural whole foods such as fresh fruit and vegetables, and lean meats.

Diets like the Mediterranean diet that are rich in vegetables, fruits, unprocessed grains, natural oils and fish and seafood, with only modest amounts of meat and dairy, tend to offer better brain benefits compared to the traditional Western diet, with its predominance of processed and refined grains and simple carbohydrates and sugar, and meat.

Eat these foods for better brain health, cognitive function and enhanced mood:

Fish, predominantly cold-water fish like salmon, sardines and mackerel

Whole grains including quinoa, rye, buckwheat and oats

Nuts and seeds

Vegetables like leafy greens, Brussels sprouts, legumes, beans and lentils

from a qualified healthcare provider to develop a personalised treatment plan.

Eggs

Limited red meat, cheese and dairy

Omega-3s essential fatty acids

B-complex vitamins

Vitamin D

Zinc

Magnesium

Folate

Iron

Essential amino acids

Adding nutritional support from quality supplements can also help to meet your brain’s daily nutritional requirements.

Beneficial additions to every balanced wholefood diet include:

However, it is important to remember that your diet is only one aspect of mental health. And mental conditions are often complex and multifaceted. Anyone who experiences depression or anxiety symptoms or has general concerns about their mental wellbeing should always seek help

Avo Dark chocolate Nuts Blueberries Green tea

WINTER TREATS YOU’LL LOVE TO EAT

Sweet treats make the world a better place, especially in winter! Next time you need a quick pick-me-up, a moreish treat or a more mindful snack, why not whip up one of these yummy recipes?

Snacking made simple

COCONUT APRICOT BARS

Serves 2-3

Ingredients

ž 1½ cups shredded coconut

ž 1 cup Lifestyle Food

Gluten Free Cake Flour

ž 2 cups Lifestyle Food Rolled Oats

ž ¾ cup coconut sugar

ž ¼ tsp salt

ž 1 tsp cinnamon

ž ½ cup Lifestyle Food

Toasted Coconut Butter

ž 2 tbsp Lifestyle Food Honey

ž 1 tbsp Lifestyle Food Baking Powder

dissolved in ¼ cup Lifestyle Food Soy Milk

Toppings

½ cup smooth apricot jam

Shredded coconut

How to make it

Preheat the oven to 180°C. Add the coconut, flour, oats, sugar, salt and cinnamon to a big mixing bowl. Melt the coconut butter, add in the honey and baking powder mixture and whisk well. Pour the wet ingredients into the dry and mix well. Press onto a parchment paper-lined square baking tin, smear on the smooth apricot jam and sprinkle on the shredded coconut. Bake for 10-15 minutes until brown.

Roasted coconut butter is a nut butter alternative made from roasted coconut flakes and is gluten- and dairy-free and ideal for vegans.

Shredded coconut is usually long, thin strips or strands of dried grated coconut. These bigger pieces tend to retain more moisture than desiccated coconut, which is finely ground coconut.

PLANTBASED MILKS

If

Raspberries are a rich source of vitamin C, which is vital for immune function and iron absorption, and also contains small amounts of vitamins A and B6, thiamine, riboflavin, calcium and zinc.

A fresh twist on the humble chocolate brownie. Go on, you know you want to give it a try…

RASPBERRY PROTEIN BROWNIES

Makes 12 servings

Ingredients

ž 2 tbsp flaxseed meal or chia meal

ž 1½ cups self-raising flour

ž ¼ cup Biogen Lean Whey Protein Powder, Raspberry flavour

ž ¼ tsp baking soda

ž 100g 70% cocoa dark chocolate

ž ⅓ cup cacao powder

ž 1 tsp instant or ground coffee (optional)

ž ½ tsp salt

ž ⅓ cup + 1 tbsp boiling water

ž 1 heaped cup of sugar

ž ¼ cup + 2 tbsp melted coconut oil

ž 100g fresh raspberries

How to make it

Prepare chia or flax by mixing groundup seeds with 3 tbsp of water in a small bowl. Set aside to activate. Preheat the oven to 180°C. Line a 20 x 20cm baking tin with baking parchment. Make the baking parchment stick out of the tin so that you’re able to remove the brownies from the tin a little easier. Weigh your flour and protein powder and then add baking soda. Mix and then set aside. Boil a kettle of water. While the water is boiling, chop your chocolate very finely. Add mixture to a big mixing bowl with cacao powder, coffee (if using) and salt. Stir well. Pour 100ml / ⅓ cup + 1 tbsp boiling water into the chocolate, cacao powder and salt mixture. Stir with a spoon so that chocolate melts in the hot liquid. Add in the sugar, flax paste, and coconut oil. Using a hand mixer, blend the mixture until it’s smooth. Then slowly add the flour and baking soda mixture. Add a little at a time and stir it into the chocolate mixture with a spoon. Stir until there are no flour pockets visible, but no more than that. The batter will become thick so you may need to use your hands towards the end. Transfer the batter into the prepared baking tin. Smooth it with a spatula and decorate with fresh raspberries and more chocolate. Bake the brownies on the middle shelf for about 22-24 minutes.

Whey

Biogen Lean

is high in protein to maintain lean muscle mass.

A satisfying proteinpacked option

HEAT THINGS UP THIS WINTER

Say goodbye to the winter blues

Looking for a quick weekday dinner that’s packed with flavour? This Ramen Noodle bowl with dumplings is bound to hit the spot.

RAMEN NOODLES WITH MUSHROOM DUMPLINGS

Serves 4

Ingredients

ž 2 x packets Lifestyle Food Gluten Free Instant Noodles

ž 500g button mushrooms

ž 1 packet dried shiitake mushrooms

ž Bok choy

ž 1 tbsp olive oil

ž ¼ cup soy sauce

ž 1 tbsp sesame oil

ž Sesame seeds

ž Dumpling wrappers

ž Spring onions to serve

ž Chilli flakes to serve

How to make it

Sesame oil is made from sesame seeds and contains beneficial fatty acids and antioxidants, including vitamin E and phytosterols.

Bring 4 cups water to a boil, add in the dried mushrooms, 2 tbsp soy sauce and 1 tbsp sesame oil and let it simmer. Add the instant noodles. Add 1 tbsp olive oil to a pan, add the sliced mushrooms, fry until brown, add some soy sauce and the honey and let them caramelise. Once the noodles are slightly cooked, add the bok choy and let it cook for 2-3 minutes. Reserve some of the mushrooms, stuff 1tsp per dumpling and fry in oil. Add sesame seeds and fry until crispy. Serve the cooked noodles with the mushroom, dumplings, bok choy, drizzle of sesame oil, chilli flakes, chopped spring onions and sesame seeds.

BUTTERNUT CHICKPEA CURRY WITH POLENTA SWEETCORN FINGERS

Serves 4 Ingredients

ž 2 cups butternut, slightly cooked and cubed

ž 1 cup Lifestyle Food Chickpeas, cooked

ž 1 small red onion

ž 1-2 tbsp Lifestyle Food Olive Oil

ž 1 tsp ground cumin

ž 1 tsp mustard seeds

ž 1-2 tsp turmeric

ž 1 crushed garlic clove or garlic flakes

ž 1 can coconut milk

ž 1 can cherry tomatoes

ž Salt and pepper to taste

Polenta sweetcorn fingers

ž 1 ½ cups Lifestyle Food Dry Polenta

ž 1 cup water (more if needed)

ž 1 tbsp nutritional yeast

ž 200ml sweetcorn

ž Salt to taste

Lifestyle Food Polenta has a sweet corn flavour with the texture and consistency of porridge.

SCAN FOR MORE RECIPES

How to make it

Add a dollop of olive oil to a pan. Add in the diced onion and spices and fry until fragrant. Add in the butternut, chickpeas, coconut milk and canned cherry tomatoes, salt and pepper to taste. Let the curry simmer for a bit. Serve with cooked bulgur wheat, limes, crispy chickpeas, coconut cream, pomegranate jewels, mixed seeds and the polenta fingers.

For the polenta fingers

Add all of the ingredients to a pot and bring to a simmer, whisking to avoid lumps. Once cooked after 8-10 minutes, pour into a square ramekin and place in the fridge to set. Once set, remove, slice into fingers and fry until crispy.

There’s something satisfying about warm, freshly baked bread that just hits the spot. Why not unleash your inner baker this winter and make this delicious pot bread?

winter made

HERBED BUTTER DOMBOLO BREAD

Makes 1 large bread

Ingredients

ž 4 cups Lifestyle Food Gluten Free Cake Flour

ž 10g active dry yeast

ž 1 tbsp sugar

ž 1 tsp salt

ž 1 tbsp Lifestyle Food Mixed Herbs

ž Lukewarm water as needed (approx. 2 cups)

ž ⅓ cup melted margarine

How to make it

Place the cake flour in a bowl. Create a centre in the flour and add the yeast, sugar, salt, mixed herbs and warm water. Mix well with your hands, add more water if needed, and place the smooth dough in a well-oiled bowl. Let the dough rise for about an hour, remove and roll into 4-6 round balls. Place the dombolo bread in a baking dish and fill with water until your dombolo is covered ½ of the way (do not directly wet the dombolo, you are steaming the bread). Cover with a lid and bake for 30-35 minutes until nice and risen. Remove to cool, dress with herbed margarine and serve.

delicious....

Lifestyle Food Gluten Free Cake Flour is the ideal replacement for use in glutenfree baking and has been created to react the same way normal flour would when used for cooking and baking.

AFTER Rozanne now

SUMMER BODIES ARE BUILT IN WINTER

ROZANNE REVS HER METABOLISM TO TRANSFORM HER BODY

HER BODY FAT DROPPED FROM 33% TO 16%

IT IS NEVER EASY TO MAINTAIN THE MOTIVATION TO TRAIN AND EAT CLEAN THROUGH WINTER. WHEN TEMPERATURES PLUMMET, THE DESIRE TO SLEEP IN AND INDULGE IN COMFORT FOODS OFTEN OVERRIDES OUR DESIRE TO STICK TO OUR TRAINING AND EATING PLANS.

It’s an all-too-common challenge that Rozanne Hamilton faced in winter last year.

“I became very complacent about living a healthy lifestyle. I took a long break from the gym and ate whatever I wanted. In hindsight, I don’t know what I was thinking!”

UNDOING ALL HER HARD WORK

Rozanne had worked really hard over the previous two years to get into shape but she undid all her efforts and dedication with a few months of bad habits and poor decisions.

“I threw it all away! I convinced myself that it wasn’t that bad but, by December, a holiday at the coast gave me the wake-up call I needed. I remember trying on my bikini and feeling horrified at what I saw in the mirror.”

Apart from disliking how she looked physically, Rozanne also felt tired and sluggish.

“I didn’t want to go anywhere or do anything, I felt uncomfortable and irritable. And the tighter my clothing got, the more despondent I became.”

TIME TO TRANSFORM

“I put my pride in my pocket and went back to gym. I trained at a CrossFittype gym for two years and went back there to start my transformation journey.”

Rozanne performed a lot of body weight training and targeted each major muscle group once a week.

“I wanted to get into the best shape of my life but as I progressed, I felt my strength and energy return, which drove me to reach heights I never imagined were possible for me.”

While she felt more energised and started feeling better,

I put my pride in my pocket and went back to gym. “I wanted to get into the best shape of my life but as I progressed, I felt my strength and energy return, which drove me to reach heights I never imagined were possible for me.”

ROZANNE’S NPL BODY REV STACK:

Rozanne still wasn’t ready to get her nutrition under control. The diet aspect of her lifestyle transformation seemed like a mountain in front of her. As spring turned to summer and December rolled around, Rozanne recalls feeling increasingly despondent about her inability to get her diet back on track.

“I was miserable during a time when we usually relax, have fun and celebrate. I decided that would be the last December that I ever spent feeling unhappy and uncomfortable.”

Her resolve to regain control and focus on what’s important, instead of worrying about her jeans that were too tight, was the key to getting her efforts on track.

Quick stats

AGE 38

LIVES VEREENIGING

WEIGHT BEFORE 73.3 KG

WEIGHT AFTER 61.1 KG

BODY FAT BEFORE 33% BODY FAT AFTER 16%

GET TO KNOW HER

Favourite workout? Every workout! But I’ve developed a strong bond with the pull-up bar.

Favourite healthy dish: Eggs in any form, especially the chocolate kind! My mango and avocado salad is another fave.

Top diet tip: Ease into your new lifestyle. Going in guns blazing trying to change every aspect of your life is a recipe for disaster. Small, steady steps will win the race. Keep your meals interesting and incorporate food items that you enjoy into your meal plan.

EAT

CLEAN,

get lean

Rozanne eased into the process at first by becoming mindful about what and how much she ate. She followed a low-calorie diet at first and tried to eat as clean as possible.

“I was very conscious about hitting my daily protein targets, which I tracked by logging my meals on the MyFitnessPal app every day. This process helped me keep track of my daily macros, and also ensured that I got all the vitamins and minerals my body needed.”

However, Rozanne soon realised that trying to eat as little as possible and do as much cardio as possible was neither healthy nor sustainable.

“I decided that I wanted to do things differently this time by creating a sustainable lifestyle that I can maintain long after I reached my transformation goals.”

Rozanne’s search for a better approach led her to the NPL Body Revolution Challenge.

“I had been thinking about entering a challenge for a while but felt incredibly inspired after seeing the results from previous NPL Body Revolution Challenges. I remember telling my friends about the challenge and showing them the transformation photos from the previous top 10. I told them I planned to enter and was going to give it my all.”

REGAINING CONTROL

While the first few weeks of the challenge were pretty calm and easy-going, Rozanne explains that life happened and she was forced to deal with various unforeseen circumstances.

“Life just got incredibly busy and turbulent. It was really tough drowning out all the ‘noise’ and staying focused.”

With so much going on during the challenge, Rozanne says she had many reasons to throw in the towel.

“And the old me probably would’ve given up at the drop of a hat but I fought hard to keep going. Once I re-centred and found my focus again, I managed to dig deep and work even harder than I had.”

Rozanne says finding that ‘zone’ made her feel stronger and more empowered than ever. And by enduring the tough times, she has subsequently developed greater selfrespect and appreciation for how strong her mind really is.

“I felt fully in control of my training and nutrition. It felt amazing! And I know now that I can accomplish anything I set my mind to.”

HARD WORK PAYS OFF

Rozanne’s determination and commitment delivered an astonishing transformation. As a result, she won the transformation challenge and the grand prize valued at R120,000.

This included R50,000 in cash, and the balance in supplement

TRYING TO EAT AS LITTLE AS POSSIBLE AND DO AS MUCH CARDIO AS POSSIBLE WAS NEITHER HEALTHY NOR SUSTAINABLE.

sponsorship, training equipment and gym membership at MiFitness along with various other travel and product vouchers.

FINDING SUPPORT

While it was Rozanne who put in all the hard work and effort to achieve her goals, she also received a lot of support and encouragement along the way, which made all the difference.

“My trainer, Tinus Strydom, and his wife Eleanor from K-Fit Midvaal have played such a crucial role in my journey. Their gym has become a safe haven where, no matter who you are or where you are from, we can all get together and train our hearts out until the sweat pours. They have offered me endless advice about training and nutrition, and always push their members to work really hard to achieve their goals.”

Rozanne adds that her husband, who is a committed endurance athlete, also provided the support she needed to succeed.

“He understands the commitment and sacrifice needed to achieve your goals, which made the entire process a lot easier for me. Not having to explain why I’m in the gym first thing every morning or why we are having fish and broccoli for dinner again allowed me to focus on the process.”

Having a gym buddy and accountability partner in the form of Raschna Eskteen also helped Rozanne.

“She really made so much

effort to make the process special for me by assisting with my weigh-ins and weekly check-ins to ensure I remained on the right track. She gave me pep talks when I was running on low and cheered me on in the gym every morning. She even prepared special snacks for me when we socialised!”

LIFE LESSONS LEARNT

Rozanne asserts that her entire ‘support team’, including her other friends and family, were also fantastic throughout the process and played a massive role in her ultimate success. “I am forever grateful for that!”

After trying every crash diet there is, Rozanne gained invaluable experience and insights into what constitutes a safe, sustainable and effective transformation approach following her experience.

“It’s so difficult to find the courage to take that first step towards changing your life but it is possible to create a sustainable, healthy lifestyle for yourself. With

the correct tools, it’s easier than you think!”

More importantly, Rozanne wants everyone to know that making these changes is worth it!

“The feeling of that old pair of ‘small’ jeans fitting is euphoric! Not struggling to get out of bed in the morning and having more energy than you know what to do with is worth every drop of blood, sweat and tears. Do it for yourself to live a better and longer life.”

Rozanne hopes to inspire others with her success story. “I want people to know that it’s okay to experience setbacks – you’re only human. Just know that you have the power and ability to pick yourself up again.”

“It’s so difficult to find the courage to take that first step towards changing your life but it is possible to create a sustainable, healthy lifestyle for yourself. With the correct tools, it’s easier than you think!”

It’s okay to experience setbacks –you’re only human.

IMMUNITY-BOOSTING VITAMIN-PACKED BLENDS

Giving your immune system extra support with wholesome nutrition, regular exercise and quality supplements, coupled with a few proactive measures, could reduce your risk of infection this winter flu season or help you bounce back from an infection sooner.

It starts with vitamin C

Boosting your vitamin C intake when fighting a cold or flu may help to shorten your infection and reduce its severity. This antioxidant is highly concentrated in immune cells and is consumed quickly during an infection.

orange

NATURAL SOURCES OF VITAMIN C INCLUDE: 51mg

Guava

1 guava contains roughly 126mg

Acerola cherries

One cup delivers 822mg

Kiwi fruit

One small kiwi contains 70mg

Cauliflower

A small head delivers 128mg

Blackcurrants

Half a cup contains 101mg

Kale

One cup delivers 80mg

Strawberries

Half a cup contains 49mg

Papaya

One cup contains 88mg

Grapefruit

Half a cup contains 39mg

Sweet yellow peppers

Half a cup contains 137mg

Mustard spinach

One cup of raw chopped spinach provides 195mg

Chilli peppers

Half a cup of chopped or diced chilli peppers contains 108mg

IMMUNEBOOSTING SMOOTHIE

Ingredients

1 frozen banana

1 cup frozen pineapple, diced

2-3 cups spinach

1 knob fresh ginger, peeled

1 knob turmeric root, peeled

½ tbsp honey

⅛ tsp ground black pepper

½ cup coconut milk

Make it

Add the ingredients to a blender and blitz until smooth. Add milk to thin it out if need be. Enjoy!

For a more filling immuneboosting drink, this smoothie certainly delivers.

Not only is it packed with flavour but it’s also rich in immune-boosting nutrients to strengthen your immune response.

Ginger has antiviral and antibacterial properties. It contains powerful antiinflammatory phytonutrients, which may help to ease congestion and relieve sore muscles. packed with health!

Did you know...

Other than being super tasty, honey can be used as an anti-inflammatory, antioxidant and antibacterial agent.

ADDITIONAL VITAMINS TO BOOST YOUR IMMUNITY

While boosting your vitamin C intake will benefit your immune response, there are additional vitamins and nutrients that can also support your immunity.

They include:

VITAMIN E:

A potent antioxidant that, together with selenium, helps to keep rising stress hormone levels in check and form major components of the body’s antioxidant defence system and immune response. Studies show that supplementing with selenium and vitamin E can increase resistance to respiratory infections.

VITAMIN A: Protects the epithelium and mucus integrity in the body, which serve as our primary physical barriers against possible infection. This micronutrient is also vital for developing immune system strength and function as it regulates immune cell and antibody responses. In addition, vitamin A works synergistically with vitamin D across specific functions to boost immunity.

Turmeric contains curcumin, a bioactive compound that has powerful antiinflammatory effects and is a potent antioxidant.

IMMUNEBOOSTING JUICE

Ingredients

3 large oranges, peeled 5cm piece fresh ginger root 7cm piece fresh turmeric Ice cubes

Make it Juice the ingredients, starting with the ginger, followed by the turmeric and finally the oranges. Fill a glass with ice and pour the juice. Serve immediately.

B VITAMINS, SPECIFICALLY VITAMINS B6 AND B12:

Aid optimal immunity

because they are involved in numerous internal biochemical reactions related to optimal immune function. The body also requires B vitamins to produce various cells involved in the immune response.

VITAMIN D:

Plays a role in various bodily systems, including both the innate and adaptive immune responses. The ‘sunshine’ vitamin stimulates immune cell expression and helps to maintain cell integrity. Supplements that boost vitamin D levels and address any deficiency can help to reduce the incidence and severity of viral infections and URTIs.

Eating for ENERGY STRENGTH AND

Food nourishes our bodies to support growth and provides the energy needed for all our bodily functions and daily tasks.

EATING SPECIFICALLY FOR INCREASED ENERGY OR IMPROVED STRENGTH REQUIRES SLIGHTLY DIFFERENT APPROACHES TO GET THE BEST RESULTS. While the core ingredients remain largely the same, the magic lies in how we construct our macronutrient ratios – the combination of proteins, carbohydrates and fats in our diet – and time our meals.

EATING FOR ENERGY

There are various high-energy diets available to suit specific needs, from your average person to highly active individuals and endurance athletes.

Energy-dense diets have received a bad reputation over the years as people associate them with carb-laden meals, which have become synonymous with sugar and weight gain.

However, when you choose natural carb sources, sticking mainly to complex carbohydrates and timing when you include a few simple carbs in your daily eating plan, you feed your body and muscles with the energy needed to perform optimally.

Ultimately, your body breaks down all carbs and starches into glucose. This is the body’s primary energy source, and when we eat more than we use our body stores any excess as fat.

Counting calories? remember this...

1 calorie = 4,184 kilojoules (kJ).

COMPLEX SIMPLE CARBS VS

We need to predominantly eat complex carbs because we metabolise simple carbs very quickly, which spikes insulin to draw circulating glucose from the blood into muscle cells.

If we’re not burning this immediate energy through exercise and activity, the muscle cells become full and we start storing excess glucose in fat cells. We also experience a rapid drop in blood sugar levels following these intense spikes, which often leaves us feeling tired, lethargic, flat and devoid of energy, with a craving for more sugar to experience that ‘surge’ of energy again. More worryingly, a constant supply of simple carbs continually raises insulin levels. This process becomes less effective over time and can eventually lead to insulin resistance and then type2 diabetes.

That’s why it is best to eat most (if not all) simple carbs before and during exercise, and eat mainly complex carbs from natural, whole food sources throughout the remainder of your day. This approach helps to sustain stable energy levels throughout the day by not spiking blood sugar.

According to the dietary reference intakes published by the United States Department of Agriculture (USDA), 45-65% of the calories in our diet should come from carbohydrates. The right percentage for you will depend on your daily activity level and total energy requirements.

Suitable complex carb sources include:

Rolled oats

Rye or low GI bread

Sweet potato

EATING FOR STRENGTH

THE FAT FACTOR

While we also need energy for powerful muscle contractions, along with adequate calories and various vitamins and minerals, you cannot maximise strength, adequately recover or perform at your peak without sufficient protein.

Protein provides the building blocks for muscle tissue and the contractile proteins that work to generate force and power during forceful contractions. When total calorie intakes remain constant among those eating for energy and those who eat for strength, proteinderived calories should displace some carbderived calories.

A study from the University of Connecticut supports this stance, with the study authors stating that strength athletes should “put less emphasis on a very high carbohydrate intake and more emphasis on quality protein

Ideal protein sources:

and fat consumption”. The recommended daily dietary allowance to prevent a deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight (g/kg/day). However, this is far too low for athletes – even endurance athletes who focus more on eating for energy.

Scientists at the McMaster University in Canada released a meta-analysis that reviewed a total of 49 high-quality studies to determine optimal protein intakes. Based on the research, those eating for strength should consume double the minimum amount, which is 1.6g/kg/day.

Those eating for strength should get up to 20% of their calories from healthy fats to produce and maintain anabolic (muscle-building) hormone levels. Keep your saturated fat intake to 10% or less of your daily calorie intake but don’t eliminate it as your body needs it to produce testosterone.

The ideal diet for strength provides more calories from lean protein and healthy fat sources. Aim to eat protein at every meal throughout the day, consuming most of your daily carbohydrates before and directly after exercise together with protein. Combine protein and fat at the other meals throughout the day for optimal muscle-building benefits.

Sources of healthy fats:

MANAGING STRESS WITH NOOTROPICS

Ditch decision fatigue

We live in stressful times. Geopolitical events, a financial crisis, the ongoing pandemic, persistent load shedding and mounting stress from our increasingly hectic everyday lives and work demands have all contributed to a rise in stress and anxiety.

THE COVID-19 PANDEMIC ALONE TRIGGERED A MASSIVE 25% SPIKE IN ANXIETY AND DEPRESSION WORLDWIDE, ACCORDING TO THE WORLD HEALTH ORGANIZATION. WHEN COUPLED WITH FINANCIAL DIFFICULTIES, RISING GLOBAL UNCERTAINTY AND RUSSIA’S INVASION OF UKRAINE, STRESS LEVELS HAVE REACHED ALARMING AND UNPRECEDENTED LEVELS.

DECISION FATIGUE

Stress not only affects your quality of life and health but can also impact your performance by altering your ability to make decisions.

Research shows that people who are stressed are more likely to postpone choices or stick with the status quo, are less likely to

plan ahead and are more likely to get distracted by irrelevant information when making a decision. They’re also more likely to use lower-effort styles of decision-making and often experience ‘decision fatigue’, even when making seemingly simple choices like what to wear or eat.

A FEW OF THE MORE COMMON KEY INGREDIENTS INCLUDE: Alpha-GPC

Alpha-GPC is a popular ingredient due to its cognitive and mental performance benefits.

Alpha-GPC increases the production of chemical messengers called neurotransmitters, specifically acetylcholine and dopamine.

Increasing acetylcholine

levels helps improve learning and memory while activating acetylcholine receptors in the brain, which provides neuro-protective benefits by regulating inflammation to reduce brain fog. And we need dopamine for concentration, attention, cognitive processing, memory and enhanced mood.

Products at Dis-Chem that contain Alpha-GPC:

DEALING WITH STRESS

Finding ways to process and cope with rising stress and anxiety has become vital to avert a potential mental health crisis.

There are various ways to deal with stress in all its forms. For example, you can use light, easy exercise to destress, or you can engage in restorative activities like yoga, reading, socialising or meditating.

Eating a well-balanced diet composed predominantly of whole, natural foods, limiting or avoiding added sugar, alcohol and tobacco, and getting at least eight hours of sleep a night also helps to reduce and manage stress.

SUPPLEMENT SUPPORT

And we now have an additional tool at our disposal to deal with stress and boost our mental performance. Nootropics are a relatively new type of supplement on the market. These products contain key ingredients that support cognitive function and improve mental function and health.

The right combination of key ingredients in nootropic supplements can help to naturally manage anxiety, boost cognitive performance, enhance your mood and improve sleep quality while also helping to elevate your executive functioning, memory, processing speed, creativity, reasoning, focus, concentration and motivation, particularly during periods of heightened stress and anxiousness.

HOW WE RESPOND TO STRESS

Any form of stress causes a rise in stress hormone levels. The most potent stress hormones include cortisol and adrenaline. Under normal conditions, the body’s stress response system self-regulates and returns to normal once a stress or threat has passed. However, chronic stress can keep stress hormone levels elevated, which over time may cause health issues such as systemic inflammation, compromised immunity, and higher risks for high blood pressure, stroke, and heart attack. Constantly living in fight-or-flight mode also pumps out more adrenaline, which can make you feel constantly on edge and often creates feelings of anxiety.

A FEW OF THE MORE COMMON KEY INGREDIENTS INCLUDE:

Bacopa monnieri

Bacopa monnieri is a medicinal Ayurvedic herb that works as a neural tonic and memory enhancer to potentially reduce forgetfulness, improve

memory retention and mental alertness, and increase reaction times. An additional benefit may include better stress management, and it also promotes relaxation.

learning,

Products* containing Bacopa monnieri:

N-Acetyl L-Tyrosine

N-Acetyl L-Tyrosine (NALT) helps the body metabolise dopamine and adrenaline, and may boost serotonin production. These effects could

Products* containing NALT:

lead to better moods and overall sense of wellbeing, increased athletic and mental performance under stressful conditions, improved alertness and better memory creation and retention.

L-Theanine

L-Theanine changes levels of amino acids that affect serotonin and other neurotransmitters in the brain. Supplementing with products that contain

L-Theanine can help promote relaxation and feelings of wellbeing, support healthy sleep cycles, cognitive function and focus, and help manage acute stress and anxiousness.

Products* containing L-Theanine:

Huperzine A

Huperzine A regulates acetylcholinesterase, which selectively raises acetylcholine levels in areas of the brain that play key roles in memory, learning and mood. Huperzine A also works by improving neurotransmitter levels in the brain, with early small-scale studies suggesting that huperzine A might improve memory and focus and protect nerve cells.

Products* containing huperzine A:

Phosphatidylserine

Phosphatidylserine (PS) is an important component of cell membranes as it covers and protects brain cells and carries messages between them. Without sufficient PS, brain cells may not transmit nerve impulses properly. As such, PS is a valuable nutrient to support

Products* containing PS:

cognitive function and its neuroprotection benefits reduce the risk of degenerative conditions and cognitive dysfunction. It also plays an important role in keeping your mind and memory sharp, supports concentration, reduces stress, anxiousness and high cortisol levels and promotes healthy sleep habits.

NPL Thermo One | Noolit Huperzine Optibrain Noolit Gaming Powder Noolit Cognition Capsules

Valerian Root Extract

Valerian Root Extract promotes relaxation, improves sleep quality and reduces anxiousness.

Products* containing Valerian Root Extract:

Biogen Mental

| Noolit Gaming Powder | Noolit Neuroactive Effervescent

USN Qhush Hyperdrive Gaming | Biogen Mental Lift™ | Biogen Mental Reset | Noolit Neuro-Active Effervescent | Noolit Superfood

NPL NO Charge Neuro X

Lift™ | Noolit Superfood Powder | Noolit Cognition Capsules

Noolit On-the-Go Stress Relief Noolit Chill Pill

A FEW OF THE MORE COMMON KEY INGREDIENTS INCLUDE:

Lion’s mane

Lion’s mane improves the brain’s regenerative function to aid brain cell recovery while supporting mental

Products* containing Lion’s mane:

Withania

Somnifera L (Ashwaganda root extract)

Withania Somnifera L (Ashwaganda root extract) improves stress resistance and helps reduce anxiousness while promoting enhanced mood and emotional wellbeing. Ashwaganda root extract also promotes mental clarity and supports restful sleep.

Products* containing Ashwaganda root extract:

clarity and better sleep and memory, along with improved energy levels, mood and heart health.

Noolit Calm Cognition

Rhodiola Rosea is an adaptogenic herb that may help your body adapt to physical, chemical, environmental and biological stresses. It stimulates the body’s stressprotection response and helps bodily systems return to a balanced state of homeostasis. It also supports cognitive function, focus and mental clarity.

Products* containing Rhodiola Rosea:

Noolit Lion’s Mane | Noolit Cognition Capsules | Noolit Gaming Powder

Biogen Ashwaganda Root Biogen Mental Reset

Biogen Mental Lift™

Rhodiola Rosea

THE TERM NOOTROPIC IS DERIVED FROM THE ANCIENT GREEK WORDS NÓOS, WHICH MEANS “MIND” AND TROP, WHICH MEANS “TURNING”. Often referred to as cognitive enhancers, neuro-enhancers or memoryenhancing substances, nootropics can include various substances that boost brain function and mental performance.

SLIM DOWN FOR STRONGER BONES

ACCORDING TO A NEW STUDY, MEN WITH HIGH LEVELS OF BODY FAT HAVE LOWER BONE DENSITY AND MAY BE MORE LIKELY TO BREAK A BONE THAN THOSE WITH NORMAL BODY FAT LEVELS.

*Study published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism

61%

Exercise, combined with vitamin D and omega-3 supplements, may reduce your cancer risk by 61%, suggests a new study conducted at the University Hospital Zurich in Switzerland and published in the journal Frontiers of Aging.

Thefactorprune

Including more prunes in your diet may benefit more than just your digestion.

Penn State researchers have determined that prunes can help prevent or delay bone loss in postmenopausal women, possibly due to their ability to reduce inflammation and oxidative stress.

*Study published in the journal Advances in Nutrition

HEA

Vitamin C

10MG MORE FOR EVERY EXTRA 10KG!

For every 10 kilograms of excess weight a person carries, their body needs an extra 10 milligrams of vitamin C daily to help optimise their immune health.

*Research out of the University of Otago in Christchurch, New Zealand

Chocolate is good for your skin; its antioxidants improve blood flow and protect against UV damage

ASK THE PROS

Despite my best efforts, I still got sick with the flu! How can I recover faster to get back to work and training sooner?

Catching the flu can make life miserable, which is why a lot of advice related to immunity and health in winter focuses on prevention rather than cure.

Also, because the illness is caused by a virus and not a bacterial infection (secondary infections are not uncommon, though), a course of antibiotics won’t help cure an infection.

Flu symptoms, which include coughing, a sore throat, sneezing, muscle aches, fevers, chills and sometimes vomiting and diarrhoea, typically last for a week, with the most severe symptoms present for two to three days, in general.

And it is not uncommon to experience fatigue, weakness and a cough for another few days after you’ve recovered. However, there are numerous steps we can take to ease symptoms and support our immune system and body to possibly bounce back sooner from the dreaded flu this winter.

The flu is caused by a virus and not a bacterial infection, but secondary infections are not uncommon.

REST

The best thing you can do for your body and to support your immune system when fighting the flu is get more rest.

DO THIS: Stay home (this also stops you from spreading this highly infectious disease to others) and sleep as much as possible. Taking a daytime nap is ideal but you should definitely turn in early to get extra restorative sleep at night –at least 7-9 hours.

1 2

And avoid any form of exercise and try to minimise all forms of stress in your life – your immune system already has its hands full fighting off the virus!

REHYDRATE

Your body – and your respiratory system in particular – needs fluid to deal

To stay hydrated while battling colds and flu, simply add a teaspoon of honey, a splash of lemon juice and a pinch of salt to your rooibos tea.

with the symptoms commonly associated with the flu. Ensuring your body has sufficient fluid can speed up recovery by supporting blood volume, which circulates immune cells around your body to combat the virus.

When accompanied by a fever, any excessive sweating can also dehydrate you, which can make symptoms worse and could potentially prolong your infection. You can also experience vomiting and diarrhoea with the flu, which also serve to dehydrate you.

DO THIS: It is best to mainly drink water, with some added electrolytes periodically during your infection.

You can also include herbal and conventional teas, adding some honey to help ease a sore or scratchy throat.

3

REPLENISH

Your body needs more fuel and resources when it’s fighting an infection. While you might lose your appetite when you are sick, it’s vital to eat regular meals to provide the nutrients your body needs to support optimal immune function.

These nutrients include vitamins A, B6, B12, C, D, E and folate, as well as minerals including zinc, iron, selenium, magnesium and copper, and the omega-3 fatty acids.

DO THIS: Load up on the right foods.

A wide range of fresh fruits and vegetables are the ideal natural sources for these important vitamins and minerals, and other antioxidants that strengthen your immune system as it fights off a virus.

You can also turn to broad-spectrum vitamin complexes to conveniently meet your nutritional demands while you battle the flu.

A WIDE RANGE OF FRESH FRUITS AND VEGETABLES ARE THE IDEAL NATURAL SOURCES FOR THESE IMPORTANT VITAMINS AND MINERALS, AND OTHER ANTIOXIDANTS THAT STRENGTHEN YOUR IMMUNE SYSTEM AS IT FIGHTS OFF A VIRUS.

DID YOU KNOW: 5

There are 535,924,290 confirmed cases of COVID-19 worldwide.

Relieve

Find ways to ease any congestion and help your body shift the mucus that can build up in your respiratory tract.

DO THIS: Use a nebuliser to provide relief from congestion.

These devices turn liquid medicine into a mist, which it delivers via a consistent flow of pressurised air through a mouthpiece. Inhaling this air can provide quick relief by helping to reduce inflammation in the respiratory system and works to open airways to ease breathing.

Placing a vaporiser or humidifier in your room overnight can provide additional relief by adding moisture to the dry winter air. This extra moisture may help ease congestion and coughing and reduce irritation in the throat and upper respiratory tract.

You can get a similar benefit from a warm bath or shower as the moist steam fills the air in the bathroom. A hot bath is also a good way to relax and unwind. And over-the-counter treatments available at Dis-Chem like expectorants or decongestants can also help to calm your hack and loosen up mucus.

Reduce

Visiting a doctor as soon as symptoms start is the most effective way to reduce the duration of a flu infection. Depending on your general health and other risk factors, a doctor may prescribe antiviral medication, which prevents the virus from growing and replicating.

DO THIS:

Taking antiviral medications within two days of the onset of symptoms may reduce the duration of the flu by about a day as well as the severity of symptoms.

The doctor can also prescribe additional medicines to help ease symptoms and support your immune response. Consuming additional vitamin C from highpotency supplements can get you back to health sooner, too. Studies show that vitamin C can make symptoms milder,

including coughing or sneezing, a sore throat, a stuffy or runny nose, headache, fever, muscle aches or aching limbs. Various studies also show that extra vitamin C –around 1mg per day – can shorten an infection by between 12-36 hours because this antioxidant is highly concentrated in immune cells and is consumed quickly during an infection. Giving the body more of it will help to support immune cells.

Additional supplements to consider in your flufighting approach include echinacea (specifically echinacea purpurea) and elderberry. A small sample of studies show that echinacea can reduce the length and severity of infections by 10-30%, while one study showed that taking 4 tablespoons of elderberry a day for three days shortened flu symptoms by 56%.

BOOSTING Immune

CONSIDER THESE 3 SUPPLEMENTS FOR ADDED IMMUNE SUPPORT THIS WINTER

WHEN IT COMES TO IMMUNEBOOSTING SUPPLEMENTS, IT IS WORTH LOOKING BEYOND THE VITAMIN AND MINERAL AISLE

“YOUR BODY HEARS EVERYTHING YOUR MIND SAYS.” – NAOMI JUDD

GLUTAMINE

Glutamine is the most abundant amino acid in the body and is used in numerous internal processes. It is particularly important to the immune system as your body needs glutamine to produce and replicate specific cells. In fact, immune cells consume glutamine at a similar or often greater rate than glucose. However, immune cells cannot produce this ‘non-essential’ amino acid themselves.

Glutamine is almost exclusively made by muscle cells, which also consume a significant amount for recovery and growth, but during an infection your immune system will need more glutamine.

Boosting glutamine levels is especially important for athletes who train hard or at high volumes as high training loads often lead to immune suppression by decreasing circulating glutamine levels.

These heightened demands make glutamine a conditionally essential amino acid – that means it is considered essential during periods when your body needs more of it, like when you experience higher stress (physical, mental or emotional) levels or during an illness.

That’s why giving your body extra glutamine from a supplement, especially when you are fighting an infection, is another way you can support your immune system this winter.

BCAAs

Your muscle cells produce glutamine from branched-chain amino acids (BCAAs), which include valine, leucine and isoleucine.

Providing more of the building blocks your body needs to produce glutamine, particularly during an infection, can help ensure that you have sufficient glutamine to support your immune cells.

And science proves how supplementing with BCAAs can boost glutamine levels, like a clinical trial published in the journal Medicine and Science in Sports and Exercise.

Researchers measured the effectiveness of BCAAs in maintaining circulating glutamine among triathletes and found that those who consumed BCAAs before and after the trial maintained glutamine levels, whereas those from the placebo group showed a reduction of 22.8% in glutamine concentration after the competition.

This postcompetition drop in glutamine levels may make athletes more prone to illness following a major race or event

You can get BCAAs from standalone supplements or from protein products, including whey and plant-based options.

PROBIOTICS

While widely known for their role in intestinal and digestive health, the beneficial bacteria that reside in your gut called probiotics perform various important roles in your body’s immune system.

A growing body of research shows that these tiny yet potent microbes produce cytokines (cell signalling molecules in the immune system) and antimicrobial proteins that help to destroy pathogens like viruses and harmful bacteria when they enter our systems.

And certain probiotics break down prebiotic fibre into short chain fatty acids that play a role in stimulating immune cell activity. Studies have also linked probiotics to broader immunesupporting roles such as allergy prevention, skin and urinary tract health, and oral health. LF

THE REPORT ALSO FOUND THAT ONE IN THREE PEOPLE WORLDWIDE FACES THE

Serious health risks

Breathing polluted air has serious health implications. According to reports, air pollution is the greatest environmental health risk currently facing humanity and is the fourth highest cause of death globally, after high blood pressure, poor diets and smoking.

The State of Global Air 2020 report states that air pollution shortened average life expectancy by one year and eight months. And the impact of poor air quality on human health is extensive, with the health consequences of air pollution potentially taking years to manifest themselves in the form of chronic diseases. In this regard, an extensive body of scientific evidence from across the globe confirms that chronic exposure to air pollution does more than simply cause cardiorespiratory conditions such as asthma. Long-term exposures to air pollution can also contribute to increased risk of illness and death from health conditions such as ischemic heart disease, lung cancer, chronic obstructive pulmonary disease (COPD), lowerrespiratory infections such as pneumonia, as well as stroke, type-2 diabetes and even adverse birth outcomes. And ongoing studies continue to explore air pollution’s role in the development of other conditions such as cognitive and chronic kidney disorders, among others.

DOUBLE THREAT OF UNSAFE AIR BOTH INDOORS AND OUTSIDE.

A recent global study on air pollution by the Health Effects Institute revealed that 95% of the world’s population currently breathes unsafe air.

A solution to combat air pollution

Filter out pollutants

While countries across the globe take bold steps to reduce pollution by moving away from their reliance on burning fossil fuels for energy, you can take proactive steps to improve the air quality in your personal spaces.

Placing air filters or air purifiers throughout your home, particularly in rooms where you spend most of your time, can help reduce your exposure to potentially harmful pollutants.

Portable air cleaners, air purifiers or air sanitisers, like those available from Dis-Chem, are designed to filter the air in a room or confined area.

The most effective devices are high-efficiency particulate air (HEPA) purifiers, which typically consist of a filter, or multiple filters, and a fan that sucks in and circulates air. The filters capture or eliminate airborne particles, including smoke and dust, as well as common allergens such as pollen and pet dander, and the device then pushes out clean air into the living space.

Typically, filters are made of paper, fibre (often fibreglass) or mesh, and they require regular replacement to maintain optimal functionality and efficiency.

Do air filters work?

Research affirms that HEPA filters used in the home can significantly reduce fine-particulate matter in the air.

For instance, a study led by researchers at Intermountain Healthcare in Salt Lake City (USA) found that running a standalone in-home HEPA filter and having the windows closed can provide cleaner air inside the home, especially when outdoor air is poor.

Air purifiers are also effective at reducing the microbiological pollutants called bioaerosols from the air, which include bacteria, fungal spores, viruses and pollen.

A study published in 2021 in the journal Frontier in Environmental Science found that air purifiers decreased the concentration of microbiological pollutants by 18%, which can help to reduce your risk of picking up an infection at work or at home this winter.

Additional ways that you can improve the air quality in your home or office space include:

Regularly service and change the air filters in heating, ventilation and air conditioning (HVAC) equipment in your home and office. Using HEPA-specific filters in these devices can provide additional air filtration in these personal spaces.

Keep your windows open when it’s safe to do so to prevent locking particles and irritants into rooms. Opening windows on opposite sides of the room can create a cross draft that is often more effective at ventilating a room.

Clean and vacuum the space often using HEPAcertified devices that have sealed bags.

Minimise how much solid material you burn in your home, including wood fires and candles, and ban smoking inside.

Shop an extensive range of air purifiers, ionisers and air diffusers at your local Dis-Chem Pharmacy or online at www.dischem.co.za.

let’s grab coffee!

GET SOCIAL FOR YOUR HEALTH

EVEN BEFORE THE COVID-19 PANDEMIC SENT THE WORLD INTO LOCKDOWN AND LIFE BECAME A MIX OF SOCIAL DISTANCING AND ISOLATION, PEOPLE WERE ALREADY EXPERIENCING FEELINGS OF LONELINESS, DISCONNECTEDNESS AND DETACHMENT.

THIS IS IRONIC IN AN ERA WHEN WE HAVE MORE WAYS TO CONNECT AND INTERACT WITH EACH OTHER THAN EVER BEFORE THANKS TO OUR MOBILE DEVICES AND THE NUMEROUS SOCIAL PLATFORMS WE

social media networks and online interactions tend to give people a false sense of connectedness.

Alone together

But it is these social media channels that are a major contributing factor to rising levels of social isolation as we increasingly substitute social media engagement for face-toface social interactions.

These social media networks and online interactions tend to give people a false sense of connectedness.

In her ground-breaking book ‘Alone Together’, author Sherry Turkle suggests that the Internet gives us an illusion of togetherness while contributing to isolation.

Social media also exposes us to unrealistic or distorted portrayals of life among our many connections, which can lead to feelings of depression, inadequacy and isolation.

Health impact

Social isolation is defined as an “objective deficit in the number of relationships with and frequency of contact with family, friends and the community.”

While we may dismiss feelings of isolation as simple emotions, wide-ranging research links strong social bonds with increased longevity. Studies have also found that people who have larger and more diverse social circles and ties tend to have better physical and mental health than those with fewer interpersonal relationships.

In contrast, loneliness and social isolation are linked to poorer health, depression, hypertension and increased risk of premature death.

In fact, one study suggests that social isolation is as dangerous to our health as smoking 15 cigarettes per day. That’s why we should treat it as a public health priority!

Addressing the issue

One antidote to isolation and loneliness is known as social medicine – a proactive and deliberate attempt to increase interactions with other people and expand our social circle to address health issues linked to loneliness and isolation. Studies have found that having a variety of social relationships may

direct physical engagements trigger the release of hormones and brain chemicals called neurotransmitters THAT MAKE US FEEL GOOD

help reduce stress and heartrelated risks. Creating more social connections in real life with family, friends, neighbours, work colleagues and other social groups may also improve your immunity and shapes a more positive outlook on life. And social support provides other protective benefits, particularly during challenging or difficult times.

EEWW!

GET SOCIAL

Taking your social medicine could entail scheduling regular in-person meet-ups with family or friends. Possible options include meals, meeting up for a walk or simply going for a quick coffee and a catch-up.

Social involvement outside of family networks and close friends could offer additional benefits, and becomes more important as we age, according to a study of Europeans over the age of 50. The study, based on data from the Survey of Health, Aging and Retirement in Europe (SHARE), which included data from 11 European countries and 31,000 individuals, found that those who participated in social or community activities were more likely to report good or very good health.

Social involvement could include volunteering with community outreach organisations, joining a church or local community group, hobby groups or book clubs, or signing up at a sports club, group gym classes or outdoor activity groups.

Whenever possible and appropriate, interactions should include physical contact like shaking hands (yes we know, just keep some sanitiser close by), high-fiving, hand-holding or hugging. These direct physical engagements trigger the release of hormones and brain chemicals called neurotransmitters (including oxytocin and dopamine) that make us feel good and deliver other biological benefits like regulating our response to stress and anxiety.

One study suggests that social isolation is as dangerous to our health as smoking 15 cigarettes per day.

Six months of resistance training may help prevent the brain’s agerelated shrinkage in the hippocampus, a complex brain structure that plays a major role in learning and memory.

*Study conducted at the University of Sydney in 2020

30

FLEX your BRAIN minutes

LIFT TO LIVE LONGER. That’s the key message from a new study that found that strength training can increase longevity. According to the research, people who performed 30-60 minutes of resistance, strength or weight training per week had a 10-20% lower risk of early death from all causes.

*Study published in the British Journal

MORE IRON for better sleep

Research found that who followed a resistance training programme fell asleep faster, remained asleep for longer and felt more rested and refreshed, sleep improvements seen in those who only did aerobic workouts or did not exercise at all.

*Research from Iowa State University

Yoga

has incredible benefits that include boosting your immune system, making you more productive and even improving your sex life.

“DON’T DREAM ABOUT IT. TRAIN FOR IT.”

NO-DAYS-OFF THE

WINTER

MOTIVATION GUIDE

WHEN THE ELEMENTS ARE AGAINST YOU, HOW DO YOU STAY MOTIVATED TO EXERCISE AND STICK TO YOUR TRAINING PLAN?

The cold and dark winter mornings and evenings make the temptation to stay in your warm, cozy bed or head straight home after work for a hot meal, hard to resist.

THE NUMBERS THAT MATTER:

EXERCISE, REPS, SETS AND WEIGHT

1, 5 OR 10 REP MAX BODY WEIGHT

BODY FAT BMI

ACCOUNTABLE

WHEN YOU STOP ASSESSING YOU END UP GUESSING! SO DON’T STOP MONITORING AND TRACKING YOUR STATS THROUGH WINTER.

Keeping track of important measurements like your weight, body fat and strength will help hold you accountable and maintain your motivation by showing you how effectively your maintenance plan is working or how you continue to progress towards your winter workout goals.

So keep tracking your workouts and progress in your workout journal or app, and keep taking progress pictures and recording your measurements.

AIM TO MAINTAIN

DITCH THE CONVENTIONAL WINTER HIBERNATION! MOST PEOPLE GAIN WEIGHT DURING WINTER BECAUSE THEY PACK IT IN FOR THREE MONTHS. THE BEST WAY TO AVOID THE WINTER BULGE IS TO KEEP EATING RIGHT AND KEEP HITTING THE GYM OR SUPPLEMENTING YOUR PLAN WITH HOME WORKOUTS.

You don’t need to make gains during this time, though. Simply aim to maintain the conditioning and fitness you brought into winter. This approach lets you cut back on your workout volume and still maintain your physique if you eat right.

According to a 2021 study published in the journal Sports Medicine, you can make strength training more time-efficient while still getting physical benefits by prioritising bilateral, multi-joint movements through a full range of motion.

The study suggests that you include full dynamic movements (eccentric and concentric muscle actions) and that you perform a minimum of one leg pressing exercise (like squats), one upperbody pulling exercise (pull-ups) and one upper-body pushing exercise (bench press).

EXPERTS SAY:

KEEP IT INTERESTING

ONE WAY TO KEEP YOUR MOTIVATION LEVELS HIGH DURING WINTER IS TO KEEP YOUR TRAINING ROUTINE INTERESTING AND VARIED.

DEADLIFTS

Get creative with your exercise selection. Set yourself a new target. Maybe you could even attempt to master a new technique or training modality?

SQUATS

It might also be the perfect opportunity to get some professional help. Utilising the services of a personal trainer or coach can add a new dimension to your established training routine. Their input and insights could help take your training to the next level or iron out any issues in your current approach to training.

PULL-UPS

A trainer or coach will also have a broader arsenal of tried, tested and trusted exercises and workouts to spice up your normal training approach. Adding these different, and often challenging, workouts will make your training routine more interesting and appealing, which will make it more likely that you will follow the plan and stay focused during the colder months.

BENCH PRESS

“Weekly training volume is more important than training frequency and we recommend performing a minimum of 4 weekly sets per muscle group using a 6–15 RM loading range. Advanced training techniques, such as supersets, drop sets and rest-pause training, roughly halves training time compared to traditional training, while maintaining training volume,” states the study.

YOUR WINTER WORKOUT NEEDS MORE:

PREP FOR SPRING TRAINING

WINTER IS A GREAT TIME TO ADD IN SOME ADDITIONAL CORE, ACCESSORY TRAINING AND MOBILITY WORK TO YOUR PLAN.

A weak core and other stabiliser muscles are leading causes of injury, so investing time in targeting any weaknesses in these structures will yield massive returns come spring and summer. This pre-habilitation approach to training is what every successful elite athlete implements in their approach.

After all, “I regret all the extra hard work I put in during the cold winter months”, said no one, ever.

You can perform many of the exercises at home using your body weight or with a few training aids from the Dis-Chem Living Fit range available from Dis-Chem stores and online.

try this

BOOK A BEACH HOLIDAY

If your winter motivation struggle is real, set yourself a summer-time target by booking the ultimate beach getaway. Knowing you’ll need to be in your best shape ever will be incredibly motivating. And it’ll serve as a nice reward for maintaining a healthy diet and exercise programme during the winter months.

ASK THE PROS

What’s the best option between BCAA and EAA (amino acid) supplements?

At the most basic level, all amino acids are building blocks. In supplement form, they typically help the muscle repair and rebuilding process by providing the body with the structural elements needed to make new proteins.

However, amino acids – which we get from the different protein sources we eat in our diet – also have other vital roles in the body. For instance, they act as neurotransmitters, signal hormone release and form components of various cells and structures like haemoglobin, cell membranes and fibrin (for clotting).

These roles mean amino acids are also closely linked with disease prevention, mental health and the optimal functioning of our internal, endocrine and musculoskeletal systems.

The amino acid basics

Proteins contain 22 amino acids, which are called natural amino acids. Among these, 20 standard amino acids are most important for muscle gain. Nine of these are considered essential amino acids (EAA) because our bodies cannot create them from other compounds. Because we need to supply our bodies with these important amino acids, supplement manufacturers have created products that help us conveniently meet these nutritional requirements.

The nine EAAs you will find in specially-formulated supplements include:

1.Histidine

2.Isoleucine

3.Leucine

4.Lysine

5.Methionine

6.Phenylalanine

7.Threonine

8.Tryptophan

9.Valine

EAA supplements provide the full spectrum of essential amino acids that our body requires to spare and build muscle during and after training.

A review published in the Journal of the International Society of Sports Nutrition affirms that you need an abundant supply of all the EAAs to stimulate muscle protein synthesis, which you can get from whole proteins from food or from supplements.

Proteins contain 22 amino acids which are called natural amino acids.

The lowdown on BCAAs

Among the nine EAAs, there are three vital amino acids that play important roles in muscle building and energy production – the branched-chain amino acids (BCAA).

The three BCAAs include:

1. Leucine

2. Isoleucine

3. Valine

BCAAs are metabolised directly in the muscle and converted into energy, which can prevent muscle breakdown as your body does not need to break down muscle tissue to meet its energy demands.

The muscle-sparing effect you get from BCAAs is an important attribute that makes these products ideal for use before and during your workouts

These supplements have a high bioavailability because supplement manufacturers provide free-form BCAAs, which means the digestive system doesn’t have to do the heavy lifting, so to speak, to break them down.

all the aminos...

Standalone BCAA products

BCAAs can also boost the muscle repair process after exercise, particularly leucine, which is a more potent muscle protein synthesis (MPS) stimulator than the other two BCAAs because it activates an anabolic (muscle-building) pathway.

A study* confirmed that ingesting 5.6g of BCAAs after a strengthtraining session led to 22% greater muscle protein synthesis.

*A study published in Frontiers in Physiology

WHICH IS BEST?

1

Higher leucine levels indicate to the body that there is sufficient dietary protein to create new muscle. This signals a specific gene to create more of an anabolic cell signalling messenger called mTOR, which is why many standalone BCAA supplements include higher leucine contents in various ratios.

The industry standard is usually a 2:1:1 leucine:isoleucine:valine ratio, but products aimed at bodybuilders or other high-level athletes who may have higher recovery demands go as high as 8:1:1 and 12:1:1.

Both BCAA and EAA supplements can support muscle growth and recovery from training.

EAAs are better suited for someone who struggles to meet their daily protein targets and could benefit from additional nutritional support as all these amino acids play key roles in repairing and building muscle.

2

BCAAs offer targeted support for serious athletes and gym-goers who already have their total daily protein needs covered through their diet and protein supplements.

However, supplement manufacturers now also produce combined products that offer the full spectrum of EAAs, with additional BCAAs to support muscle growth and recovery.These combined supplements offer added support to provide additional energy, along with the usual muscle-building benefits.

The ultimate decision whether to use EAAs, BCAAs or a combination of both boils down to your individual needs, your goals and your budget, as both forms of amino acids work!

PICK YOUR WORKOUT SPLIT

WHAT TRAINING SPLIT DO YOU FOLLOW?

It’s a question you’ll hear a lot in gyms around the country as everyone hunts for the perfect training plan. But is there one training structure that delivers superior results compared to all the others?

Well, that would depend on your goals, suggests science. Most gym-goers lift weights to improve their aesthetics, which is why they follow the split training routines that have been popularised by muscle-bound bodybuilders over the last few decades.

BODY PART ISOLATION

This traditional workout structure generally focuses on one muscle group per session, using multiple exercises to overload muscles with a combination of volume and intensity. This workout split can follow a 7-day structure that looks something like this:

DAY 1: Upper legs

DAY 2: Chest

DAY 3: Lower legs

DAY 4: Shoulders

DAY 5: Back

DAY 6: Abs

DAY 7: Arms

While there is no doubt that this approach works, not everyone is after the same results. We also respond differently to training volumes and intensities, and have different daily schedules, and work and family commitments that may limit how many times we can get to the gym to train.

Interestingly, there’s also research that suggests that other approaches, like a 3-day, full-body program, might be as effective as a split body-part routine when it comes to developing more muscle.

RESEARCHERS RECRUITED 20 WELL-TRAINED MALE UNIVERSITY STUDENTS AND TESTED THEIR STRENGTH ON A VARIETY OF EXERCISES.

GROUP 1

SPLIT ROUTINE FULL BODY ROUTINE

2-3

MUSCLE

GROUPS WERE TRAINED PER SESSION

GROUP 2 ONE EXERCISE WAS PERFORMED PER MUSCLE GROUP DURING A

SESSION

WHICH ROUTINE IS BETTER?

In one study published in the Journal of Strength and Conditioning Research, titled “Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men”, highly respected fitness and sports nutrition expert and researcher Brad Schoenfeld, PhD and his colleagues investigated the effects of training muscle groups one day per week using a split routine, compared to training three days per week using a fullbody routine. The researchers recruited 20 welltrained male university students and tested their strength on a variety of exercises. They also took various measurements. The participants were paired according to their baseline strength and randomly assigned

to follow either the split routine, where 2-3 muscle groups were trained per session, OR the total-body training group where one exercise was performed per muscle group during a session, with all muscle groups trained in each session.

The subjects were then tested again after the study using the same protocols. Interestingly, the results showed that the fullbody group experienced significantly greater increases in muscle thickness compared to the split routine group, which led the researchers to conclude that there is “a potentially superior hypertrophic (muscle-building) benefit to higher weekly resistance training frequencies”. No significant differences were noted in maximal strength, though.

DIGGING DEEPER

THE SCIENCE STUFF

As the researchers noted in their conclusion, targeting the same muscle 2-3 times a week on the full-body program, instead of once with the split routine, delivered the kind of muscle-building benefits you would normally associate with a traditional bodybuilding approach.

Offering deeper insights into this correlation, another study looked at the effects of two equal-volume training protocols on strength, body composition and hormones in male rugby players.

In addition to playing one rugby game per week and participating in two rugbyspecific training sessions per week, the study subjects also performed three resistance training workouts a week –either full-body routines or a split routine.

Those players who followed a split routine followed a upper-body approach, on the full-body program performed all exercises at every workout using the same rep and set structure. This effectively meant that the athletes following the full-body routine trained each body part three times per week, while the split routine trained each body part 1.5 times per week.

At the end of the research, both groups improved their strength, with no statistically significant

Try this full-body routine for an effective workout:

variations. However, according to the findings published in the journal Biology of Sport in 2016, there were important differences in the body composition between the two groups.

The full-body group experienced greater reductions in fat mass and a slightly greater (non-significant) gain in lean body mass. However, when these two variables are considered in the context of conditioning, the full-body group had improved their overall body composition more so than the split routine group.

In terms of the effects on their hormone levels, the researchers found that the split routine produced increases in both testosterone and cortisol, whereas the full-body routine produced no changes in testosterone, and actually reduced cortisol levels.

WHAT THE RESEARCH REVEALS

PERFORM THE WORKOUT 2-3 TIMES A WEEK, TAKING A FULL REST DAY OR PERFORMING A CARDIO SESSION IN BETWEEN. PERFORM 3 SETS X 8-12 REPS PER EXERCISE.

If you’re looking for a definitive answer as to which is best to build a better body based on these findings, you’re not going to find an either-or answer here.

Both approaches work to improve strength and muscle size when total volume remains the same, but one just worked better under the study conditions. Both routines can produce meaningful gains in strength and both improve body composition.

“SOME PEOPLE WANT IT TO HAPPEN, SOME WISH IT WOULD HAPPEN, OTHERS MAKE IT HAPPEN.”

– Michael Jordan

CHEST: Bench presses

BACK: Low cable rows

SHOULDERS: Seated dumbbell presses

CHEST: Dumbbell flyes

BACK: Bent-over barbell rows

SHOULDERS: Cable high pulls

BICEPS: Drag curls

TRICEPS: Overhead barbell extensions

THE THIRD OPTION

But before you decide on your preferred approach, there is also another option to consider. An upper-lower body workout split is also an intelligent way to program your weight training, as it reduces the volume of work performed by individual muscles at each session, but enables you to train with greater frequency. Think of it as the middle ground between a full-body and split routine.

With this approach, you can target your upper and lower body up to three times a week, with enough time between sessions

to ensure adequate recovery and with a total training volume that delivers the desired results.

If programmed correctly, total weekly training volume per muscle group will remain the same, but the stimulus is vastly different to a traditional split routine. This approach is also effective to boost workout intensity, as multiple compound movements that target different upper-body muscle groups can be included in the workout. This boosts the metabolic effect of the workout to burn more calories, which delivers a beneficial conditioning effect.

MAKING YOUR CHOICE

The question you need to ask is will one approach continue to deliver better results over time? Probably not, which is why a combination of the three might be better. Based on the findings, a full-body approach may serve you best when trying to improve body composition or for fat loss.

On the other hand, the tried-and-trusted split training approach will deliver long-

term benefits to aestheticfocused training plans due to the beneficial testosterone response. Both approaches were equally effective at developing lean muscle mass. This upper-lower split can then be incorporated periodically into either plan for added variety, as an active form of recovery or to fine-tune body composition. It can also be used as a means to prioritise lagging muscle groups without losing conditioning in other areas of the body.

“DISCIPLINE IS THE BRIDGE BETWEEN GOALS AND ACCOMPLISHMENT.”

A suitable upper-body workout could follow this structure:

—Jim Rohn

SHREDDED THROUGHOUT THE SEASONS

HOW NPL’S LEAN, MEAN MACHINE KK SIBIYA DOES IT!

EAT CLEAN,

MAINTAINING A LEAN PHYSIQUE ALL YEAR ROUND MAY SEEM LIKE MISSION IMPOSSIBLE TO MANY BUT KK HAS THE FORMULA ALL WORKED OUT.

When asked how he does it, KK simply puts it down to the combination of mindful eating and disciplined training.

individual difference – the principle that what works for one individual may not necessarily work optimally for another.

Having learnt this early on in his fitness journey, KK has since taken the time to learn as much as he can about his body through trial and error.

Best inspirational quote?

“Attaining a well-toned and defined physique requires more than just counting calories. You need to learn about your body and what works best for you,” he explains.

KK emphasises the law of

From testing multiple diet plans to nutrient sources, macronutrient ratios and his daily calorie intake, it has taken him years to find the optimal nutritional balance which he believes allows him to thrive – preserving his muscle mass while maintaining a relatively low body fat percentage.

NUTRITION MATTERS: THE KK STUDY

“I follow a high-protein eating plan with moderate amounts of carbs and fats,” explains KK. His macronutrient split is 50% protein, 30% carbs and 20% fats.

“Contrary to what many believe regarding fat loss, we shouldn’t completely eliminate

carbohydrates and fats from our nutritional plan,” warns KK.

“By balancing these macronutrients, we are better able to regulate our metabolic and endocrine (hormonal) systems to ensure our body performs optimally.”

Morning glory:

KK starts his day with half a grapefruit; a glass of warm water with 2 tablespoons of lemon juice and apple cider vinegar, chased by a serving of NPL’s L-carnitine.

Meal 1:

ProOats (120g raw weight), a sprinkle of cinnamon; a serving of NPL 100% Whey Isolate protein, topped off with a handful of blueberries.

Meal 2:

120g grilled chicken breast, 100g basmati rice and 80g cucumber.

Meal 3:

120g grilled hake fillets, 100g basmati rice and a handful of green beans.

Meal 4:

(Pre-workout meal): 2 servings of NPL 100% Whey Isolate protein, 1 serving of NPL Cream of Rice and a dash of cocoa powder.

Meal 5:

A small green salad paired with a few asparagus spears, 150g grilled chicken breasts and a handful of Brazil nuts.

NPL athlete Khulekani “KK” Sibiya shares his secrets on how to build and maintain a lean, muscular athletic look all year round!

“THE BIGGEST RISK IS TO RISK NOTHING”

TRAIN MEAN, GET LEAN.

TRAIN INSANE OR REMAIN THE SAME!

Training protocols may change but the one thing that remains a constant is KK’s training intensity.

Never to be out-worked, he thrives on drop-sets, giant-sets and challenges himself with more advanced training methods such as the FST-7 training system developed by world-renowned bodybuilding coach, Hany Rambod.

As if that isn’t enough, KK prioritises cardio training 4 to 5 times a week, either post-workout or first thing in the morning.

“I push my body hard knowing that I’m getting closer to my goals with every session,” says KK. However, he warns that recovery is just as important as training when you employ this strategy.

This is where he benefits tremendously from his NPL supplements regimen.

“These quality products allow me to push my limits day in and day out, while ensuring that I recover in time for my next session.”

HANGOUT WITH KK

As a competitive athlete, KK couldn’t pass up the opportunity to challenge you, our readers, to a core challenge. This ONE EXERCISE challenge is a game changer for stubborn fat around the mid-section and is a great way to build a rock-hard core.

SUPPLEMENTING HIS WHEY TO ALL-YEAR SHREDDEDNESS

It’s very simple: DIETS SHOULD BE A LIFESTYLE.

THE CHALLENGE

PERFORM 50 HANGING LEG

RAISES. ANYONE WHO HAS TRIED THIS MOVE KNOWS THAT PERFORMING 50 REPS IN A STRAIGHT SET REQUIRES CONSISTENT CORE CONDITIONING. START BY DOING AS MANY REPS AS YOU CAN, UNTIL FAILURE. REST FOR 2 MINUTES AND REPEAT UNTIL YOU REACH THE 50 REP GOAL. AS YOU PROGRESS, YOUR REPS TO FAILURE SHOULD INCREASE AS YOU MOVE TOWARD COMPLETING A SINGLE SET OF 50 REPS WITHOUT RESTING.

LIVING HIGH ON LIFE AND LOW IN FAT

We all have 24 hours in a day but how we choose to spend that time is very different. KK emphasises the need to prioritse what you value most in life, set goals, practise self-control and manage your time effectively.

“I am a very structured individual. I ensure that all my meals are pre-packed and prepped on time. I write down tasks on a daily planner to ensure I know what I need to do and that it gets done. I believe in living life to the full, which is only possible with discipline and structuring your life around your values.”

KK’S TOP TIP: HOW TO HACK A DIET PLAN

It’s very simple: diets should be a lifestyle. That means it should form part of your life and should not feel like an obligation. Try to build your eating plan around foods that you mostly enjoy but remember to practise self-control by keeping your daily calorie intake goals and expenditure in mind. Stay motivated by rewarding your efforts with one small ‘cheat’ meal a week, without it cascading into a cheat day. Make small changes each week to your meal plan, avoiding a bland and monotonous diet.

Stats

Age: 40

Height: 1,75m

Weight: 103kg

Lives: Roodepoort, Gauteng

Competitive highlights:.

Mr Pretoria 2015, 2021

IFBB Pro League KZN Iron

Showdown Men’s Physique

Overall Champion

Best music to train to? Hip hop, rap and rock

Favourite cheat meal? Sushi Least favourite vegetable?

Tomatoes

Exercises you love and hate at the same time? Definitely any exercise that focuses on glutes.

BUILD A STRONG FUNCTIONAL CORE FOR A BETTER BODY AND IMPROVED PERFORMANCE

Your midsection is packed full of powerful, functional muscles that are involved in just about every aspect of daily life. They are also closely linked to exercise performance.

GET TO THE CORE OF YOUR TRAINING

BUILD A STRONG FUNCTIONAL CORE

GET TO THE CORE OF YOUR TRAINING

THE

CORE CONSISTS OF MANY MORE MUSCLES THAN JUST YOUR SIX-PACK. IT’S MADE UP FROM MUSCLE GROUPS IN THE LOWER BACK, HIPS AND PELVIS, NOT JUST YOUR ABDOMINAL MUSCLES.

These muscles include the abdominals, the diaphragm, various lower and upper back muscles, important stabilisers like the quadratus lumborum and internal and external obliques, and the pelvic floor. Your glutes and psoas muscles also play a role in core stabilisation.

INJURY PREVENTION BENEFITS:

Lower back injuries are common among those with weak cores because the lumbar spine is not designed to accommodate a lot of movement. When our core muscles are weak and aren’t doing their job properly we can experience excessive lumbar spine movement, which can lead to back pain and injury. Weak core muscles are also related to hip, knee and thoracic spine (upper back) issues.

The body also functions as an integrated unit. From a performance standpoint, your core is where you generate your power. As such, strong and functional core muscles help to create and transmit force throughout the body from a stable foundation.

A strong core also distributes the stresses imposed on your musculoskeletal system during weight-bearing activities and protects your back under heavy loads.

PERFORMANCE BENEFITS:

Improved core strength and stabilisation makes you a strong and resilient athlete. You’re able to efficiently transfer energy throughout the entire body, and your balance and coordination also improve, which positively impacts all athletic movements.

WHEN THEY’RE WEAK

Conversely, poor control and alignment of the centrepiece of your body can affect your entire kinetic chain.

A weak core means that other muscles need to compensate by performing stabilising functions, even if that isn’t what they were designed to do. This creates weakness and inefficient movement patterns, which reduces strength and often results in injury.

Abdominals (rectus abdominis, external obliques and transverse abdominis)

CORE

Lower and upper back muscles (spinal erectors, latissimus dorsi and multifidi)

Lateral stabilisers (quadratus lumborum and internal and external obliques)

Glutes

Illiopsoas

FORM AND FUNCTION

The combined effect of these muscles work to stabilise your spine and pelvis, which is essential for good posture when standing and sitting, improved movement control when walking and standing, and the effective and efficient transfer of energy.

UPPER AND LOWER ABS FORM AND FUNCTION:

The upper and lower portion of the abs that run vertically along the front of the midsection from the pelvis up to the ribs work together to flex the spine forward.

SIDE ABS FORM AND FUNCTION:

The obliques are on the sides of the lower torso and primarily function to tilt and twist the torso from side to side.

Building a strong core makes it easier to do important everyday tasks like playing with your kids, shopping for groceries or packing away items overhead with less effort and no pain.

Pelvic floor

Diaphragm

BUILD A STRONG FUNCTIONAL CORE

Get to the core of your training

core moves

1 Core stabilisation movements that prevent spinal and pelvic movement:

Planks Side planks Deadbugs

Form tip: Use your core strength to prevent your back from arching or your legs from dropping

Hollow holds

2

Trunk extension movements:

Ab wheel or stability ball rollouts

Trunk flexion exercises: Sit-up

Crunch

3 4

Hip flexion exercises: Leg raises Leg lifts

TARGETING YOUR CORE CORE

You need to incorporate moves into your ab training routine that adequately target all these muscles to enjoy the various benefits of a strong core. Because our abdominal muscles perform multiple functions, there are many ways to train them. A comprehensive approach to core development should include stabilisation, anti-rotation, dynamic movement and trunk and knee flexion and trunk extension.

CORE STABILISATION

Hollow body hold

How to do it: Press your lower back into the floor by drawing your belly button down and in as you squeeze your legs together. Lift your shoulders and head off the floor as you elongate your spine. Raise your arms up and overhead, keeping them straight. Squeeze your glutes to bring your hips into a posterior pelvic tilt. Brace your core to keep your upper torso, head, arms and shoulders off the floor as you raise your legs off the floor while keeping your lower back constantly in contact with the ground. Hold this position for 30-60 seconds.

CORE

Planks

How to do it: Balance on your elbows (aligned with your shoulders and your forearms down on the mat so that they create a 90-degree angle at the elbow joint) and toes, with legs extended, your core engaged and your body in alignment. Hold this position for 30-45 seconds.

Side planks

How to do it: While lying on your side raise your torso and shift your elbow under your body at a 90-degree angle. Raise your hip off the mat and hold the extended position for 30-45 seconds. Swap sides and repeat.

Progression: 3-point planks

From a plank position, raise one leg off the floor. Hold this position for the required reps. Change legs and hold the opposite side for another 30-45 seconds.

Progression 2: Advanced side planks

Raise your torso and place your elbow under your body at a 90-degree angle. Keep your other arm straight and pointed directly upwards. Raise your free leg up to a 30-degree angle away from your lower supporting leg while keeping it straight. Return to the starting position and repeat for the required reps. Swap sides and repeat.

Glute bridge

How to do it: Keep both legs bent and positioned at 45 degrees. Rest your arms on the floor. Push through your feet to raise your hips and glutes off the floor until the hip joint is fully extended. Hold this position for 30-45 seconds.

Progression: Single leg glute bridge

Perform the standard glute bridge. Raise one leg off the floor before driving your hips up. Keep your hips level and back aligned throughout the hold.

TRUNK FLEXION

Form tip: Keep your feet flat on the floor and don’t pull up using your head and neck muscles.

Crunches

How to do it: Lie on the floor on your back and lift your torso up while you hold your hands across your chest. Crunch for a second and return to the starting position.

Twisted oblique crunches

How to do it: Bring your knees up to 90 degrees and then lean to the side. Position your hands behind your ears, exhale and crunch your torso towards your knees. Return to the starting position and complete the required reps, then switch sides.

CORE

Form tip: Keep your abdominals contracted and perform the movement slowly.

Sit-ups

How to do it: Start on the floor in a seated position with your feet extended with a slight bend in your knees. Lower your body under control towards the floor. Engage your core to lift your torso back up to the elevated seated position.

This double thick yoga mat provides extra comfort and protection from the hard flooring during various forms of exercise.

Lying leg raises

How to do it: Lift your legs up to 90 degrees. Pause before lowering your legs to the starting position.

Form tip: Engage your core and keep these muscles braced throughout the movement.

Stability ball rollouts

How to do it: Kneel on the floor and place your forearms on a stability ball. Your upper arms should form a 90-degree angle with your body and your hips should be bent at 90 degrees. Roll the ball forward by slowly extending your hips and arms, opening up that 90-degree angle. Gradually stretch your arms out as far as you can while maintaining a neutral spine and pelvis. Engage your core to roll your arms back down the ball to return to the starting position.

Ab wheel rollouts

How to do it: 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. 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.

TRUNK AND HIP FLEXION

Form tip: Your legs should be raised about 2 inches off the floor at the start of the movement.

V-ups

How to do it: With your arms and legs stretched out, contract your abs and raise your arms and legs simultaneously into a V-shaped position. Lower yourself back down to the starting position and repeat for the required reps.

Bicycle crunches

How to do it: Place your hands behind your ears. Raise one knee towards your head while simultaneously crunching your torso off the mat. Attempt to touch your knee to the opposite elbow. Immediately repeat on the opposite side.

Toe touches

How to do it: Lift your legs while at the same time raising your upper torso off the floor. Squeeze your abs while you are trying to touch your toes before returning to the original position.

Form tip: Don’t use momentum to lift your torso off the floor.

Windmills

How to do it: From a pushup position, with your abs and core braced, shift your weight onto one straightened arm as you lift the other arm and rotate your torso outwards. Rotate until your arm is fully extended and pointing directly upwards. Return to the starting position and then rotate to the opposite side.

Spider planks

How to do it: In the plank position, with your core and abs braced, raise one knee inwards under your body towards your elbow. Return to the starting position and change to the other leg. Alternate legs with each rep.

Side spider planks

How to do it: In the plank position, with your core and abs braced, raise one knee out to the side of your body towards your elbow. Return to the starting position and then change to the other leg. Alternate legs with each rep.

CORE

Form tip:

Tilt your pelvis to press your lower back into the floor, and brace your core to maintain this position throughout the entire exercise.

Deadbug

How to do it: Lie on your back with your arms and legs extended straight up toward the ceiling while holding a stability ball between your knees and hands. Lower one arm and the opposite leg toward the floor while ensuring the ball remains in place. Pause, then squeeze your abs to raise your arm and leg back to the starting position. Repeat on the opposite side. Continue in an alternating fashion.

Did you know:

Research shows that core activation – performing a plank for instance –before a compound lift can help to increase the force you subsequently produce, which delivers performance benefits.

Become a better athlete with

IMST

High-resistance inspiratory muscle strength training (IMST) is a form of resistance training used to strengthen breathing muscles. New research has found that strengthening certain muscles that control our breathing with this approach improved fitness by 12% after six weeks.

ENDURA

Did you know?

People who run about 20 kilometres a week have a stronger immune system and can increase their bone mineral density.

*Study conducted by the Department of Integrative Physiology at the University of Colorado (UC) Boulder

RUNNING OUT OF calories RUN MOREstress less

After researchers from Stanford University and Queens University reviewed lab data and 37,000 runs recorded on wearable fitness trackers, they determined that humans naturally run at a speed that is most energy-efficient to conserve calories. This natural biological response ultimately limits our ability to improve running performance.

*Study published in the journal Current Biology

Amateur runners experienced a 29% increase in their ability to deal with stress and boosted relaxation levels by 18%.

*Study commissioned by Asics and conducted at Kings College London

NCE

in this section

EXPERT Q&A

When can I train when sick..114

FEATURE

“AS WE RUN, WE BECOME.” COACH’S CORNER

Overtraining...116

Value of working with a coach...122

ASK THE PROS

Getting sick during winter can derail our training momentum and hold back our progress towards that spring or summer race. Faced with the prospect of time away from training, many of us will consider exercising through an illness or infection.

Alleviate symptoms

But there are instances when it may still be safe to train. In fact, light physical activity can sometimes help to alleviate minor symptoms like nasal congestion and lethargy when

Certain types of exercise including light cardio can also help to boost your immune system when performed at the correct intensity

you are suffering from a mild infection like an upper respiratory tract infection (URTI).

Light to mild exercise can help alleviate symptoms as it opens your nasal passages, which can temporarily relieve nasal congestion and the associated pressure headaches, and also helps to deliver more oxygen and nutrients throughout the body, which can boost energy levels.

Certain types of exercise including light cardio can also help to boost your immune system when performed at the correct intensity and for the appropriate duration by boosting immune cell production.

A randomised controlled trial published in The Annals of Family Medicine in 2012 affirmed that moderate exercise can reduce the risk of acute respiratory illnesses, reduce their severity, and even shorten how long a person experiences symptoms.

How do I know if it is safe to keep training when I am feeling sick?

The worst thing you can do when battling a severe illness or cold or flu virus is try to ‘sweat it out’ with exercise.

itMaking worse

Conversely, exercising when you have a full-blown cold or flu infection could make your symptoms more severe and prolong the illness because training when sick, especially at a high intensity, can compromise your immune system.

Studies conducted on animals that were infected with a systemic virus found that engaging in physical activity while experiencing fever and pain exacerbated and prolonged symptoms

The worst exercises to perform while sick:

Intense or prolonged endurance activities

Racing or time trials

CrossFit

Heavy weight lifting

Swimming

The best exercises to perform while sick:

End the session if:

Easy running or cycling

Light weight training

Yoga

You can consider training if:

Symptoms are above the neck such as a runny nose, nasal congestion, sneezing, tearing or puffy eyes, a tension headache or a minor sore throat.

Your body temperature is between 36-37°C (or lower).

If you train when feeling under the weather, remember to:

Keep the intensity, duration and volume below your normal training levels.

Maintain optimal hydration levels with water and/or electrolytes.

Listen to your body and do what you can. Don’t push your body.

Your resting (waking) heart rate is normal or only slightly elevated (below 5 bpm higher).

Make sensible decisions based on how you feel before, during and after training.

You feel light-headed or dizzy

You experience chest tightness or pressure

You have trouble breathing

You experience shortness of breath

You experience difficulty balancing

Your heart rate rises rapidly and remains abnormally high

Do not train if:

Your body temperature exceeds 37°C

You have a tight chest

You experience coughing or wheezing

You are suffering from general fatigue

You have a stomach bug

You are vomiting or have diarrhoea

Your resting (waking) heart rate is more than 7 bpm higher than normal

Ultimately, when that pesky winter flu finds you, it is best to rest and seek a diagnosis and the appropriate medical treatment early on to ensure you can get back to training sooner rather than later.

MAKE SENSIBLE DECISIONS BASED ON HOW YOU FEEL BEFORE, DURING AND AFTER TRAINING.

ARE YOU

OVERTRAINED OR JUST REALLY

FATIGUED?

CHRONIC FATIGUE TENDS TO SET IN WHEN YOU ENGAGE IN PROLONGED PERIODS OF INTENSE OR HIGH VOLUME EXERCISE WITHOUT ADEQUATE REST OR SUITABLE TRAINING PERIODISATION. IT CAN ALSO OCCUR IF YOU SUDDENLY INCREASE YOUR TRAINING VOLUME, FREQUENCY AND/OR INTENSITY, OR FOLLOW A MONOTONOUS TRAINING PROGRAM.

Other factors can also contribute to your physiological state, such as emotional, psychological, environmental or physiological stress, suboptimal nutrition, especially protein, vitamin and mineral, and/or calorie deficiencies or the exclusion of entire food groups like carbs or fats, which has become more common in recent times.

EXERCISE CAN HELP TO REDUCE CHRONIC STRESS OVER THE LONG HAUL, BUT UNDERRECOVERERS OFTEN DON’T REALISE THAT A DEMANDING WORKOUT IS ITSELF A FORM OF STRESS — A PHYSIOLOGICAL STRESS FROM WHICH THE BODY NEEDS TIME AND RESOURCES TO RECOVER.

Managing the load

The combination of all these factors ultimately determines how much training a person can handle before chronic fatigue sets in. And without taking proactive recovery measures, active individuals will simply continue to break down their bodies and systems, specifically their muscular, neurologic, endocrine and immune systems, through the combined effects of excessive exercise and the many lifestyle-related stressors we experience.

And when athletes push through this state of fatigue they usually progress to what the sporting community generally terms overtraining syndrome. However, reaching this physiological state depends on numerous factors.

To understand the distinction, it is important to acknowledge that everyone is different in terms of our physiology and genetics. We also have vastly differing training histories, and all have different lifestyles. Similarly, recovery requirements also differ from person to person

HERE ARE 6 MAJOR INDICATORS TO LOOK OUT FOR:

4. Changes in heart rate measurements

5. Uncontrolled weight loss

1. Persistent illness

Overtraining is generally accompanied by frequent illness, especially upper respiratory tract infections (URTI) due to an overstressed immune system.

2. Reduced performance and an inability to progress

Anyone who is overtrained will generally find it difficult to perform due to a lack of power, endurance, strength and/or speed. This spate of poor racing or workout performances could also result from the mental fatigue that accompanies overtraining. In fact, if left unchecked, your performances will eventually start to decline over time.

3. Poor recovery

The length of time it takes you to recover between exercise sessions or races increases when you’re overtrained. Athletes who are overtrained also experience persistently high levels of fatigue and other symptoms like prolonged muscle soreness.

A sure-fire way to catch early signs of chronic fatigue, which is a precursor to overtraining, is to regularly measure your resting heart rate (RHR) as soon as you wake up, before you get out of bed. Recording this measurement will give you an indication of how well you’ve recovered. An increased RHR generally indicates early-stage overtraining, or the start of an illness.

Other heart rate-related factors to watch out for include your recovery heart rate – the length of time it takes your heart rate to drop once an exercise session has ended. If your heart rate doesn’t drop at least 12 beats in the first minute after exercise, or if your heart rate exceeds 120bpm after five minutes or 100bpm after 10 minutes then you may be overtrained.

You may also experience reduced heart rate variability during training and a decrease in maximal heart rate. This means there’s little difference in your minimum and maximum heart rate during the session in response to changes in your pace or intensity, which results in a flattish HR graph with few peaks and troughs. In severe cases, heart palpitations can also occur. Low blood pressure, when considered in the context of these other symptoms, is another related cardiovascular indicator.

When you’re overtrained, your body generally works overtime to repair the damage you’ve accumulated over time. To access the energy needed to fuel this process, in addition to your ongoing high training volume, your body will break down both fat and muscle as circulating levels of the stress hormone cortisol increase. Overtrained athletes also often experience a loss of appetite, which reduces their calorie intake and creates an even bigger calorie deficit. This can lead to severe weight loss over a relatively short period of time.

6. Psychological changes

When you are overtrained you may also experience changes in your mood, along with apathy, a loss of motivation, irritability, depression, restlessness and a loss of libido. Your sleeping patterns also change, often resulting in fitful sleep or even insomnia.

Chronic fatigue may require several days of rest or reduced activity to overcome, but recovery from overtraining syndrome may require weeks, months or even years of rest and treatment to cure. So, if you don’t want to miss that big race, lose all the gains you’ve made or take yourself completely out of action, then make sure you balance your training loads with adequate rest. LF

5 GYM SUPPLEMENTS FOR ENDURANCE ATHLETES

Endurance athletes already have a wide selection of expertly formulated supplements that can help to boost performance and aid recovery.

However, there is a whole other world of often unexplored options in the muscle-building section at your nearest Dis-Chem.

If you’re looking for an extra boost to your training and performance, consider these 5 supplements traditionally used in the gym.

#1. CREATINE

Creatine is possibly the most effective performance-enhancing supplement ever produced, and there is a mountain of scientific evidence to back this bold statement.

It is a natural substance found in the body that plays an important role in energy metabolism. But endurance athletes tend to overlook this product because it works to boost power and strength output – two physical traits that aren’t necessarily very important to runners and cyclists.

WHAT IT COULD DO FOR YOU:

Creatine also supports repeated bouts of high-intensity exercise – think hill repeats or track intervals. Boosting your creatine stores with a supplement will let you train harder for longer, which is what ultimately delivers the performance benefit (rather than any direct stimulus, like caffeine for example).

And more recent research indicates that creatine could also offer protection to muscle cells. Based on the findings from an Australian study, researchers determined that: “Creatine supplementation appears to offer an element of myo (muscle)protection which was not observed following whey protein supplementation.”

You can find creatine in various forms. Creatine monohydrate is the original and most basic form. It remains one of the most effective options to boost creatine stores in muscle cells and the liver.

According to the International Society of Sports Nutrition’s position stand: “Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity...”

There are also other forms available, with one particularly suited to endurance sport – the pHprotected and patented Kre-Alkalyn. Clinical studies have also shown that Kre-Alkalyn boosts VO2 max and oxygen uptake, which is directly correlated with improved endurance performance.

Photo : Daniel Coetzee for Zoon Cronje Marketing Consulting

#2. BETA-ALANINE

Beta-alanine is a nonessential amino acid. It serves as a building block of carnosine, a protein peptide that helps to buffer the effect of exercise metabolites like lactic acid that build up in muscles during intense or prolonged exercise and can limit performance.

A 2010 study published in the journal Nutrients found that taking 800mg of betaalanine multiple times a day elevated muscle carnosine levels by as much as 66%.

It also helps to stabilise muscle pH by buffering hydrogen ions. A build-up of hydrogen ions creates a more acidic environment (low pH), which has a rate-limiting effect on performance.

WHAT IT COULD DO FOR YOU:

Based on these benefits, beta-alanine supplements could help to extend time to exhaustion, which improves endurance performance.

For example, research published in the International Journal of Sports Nutrition and Exercise Metabolism found that runners who supplemented with the substance considerably improved their performance over 800m, with a few study participants taking a staggering 3.6 seconds off their personal bests.

Supplements that contain beta-alanine

#3. L-GLUTAMINE

L-glutamine is the most abundant amino acid in muscle cells. During times of stress, which includes intense training blocks, the body (specifically immune cells) require more glutamine, often more than what your diet can provide.

And when glutamine levels fall, muscle cell volume decreases, which results in muscle catabolism (muscle loss) and lost strength. Supplementing with glutamine helps to prevent this drop in circulating glutamine levels, which can have a potent muscle-sparing (anticatabolic) effect.

WHAT IT COULD DO FOR YOU:

The combination of enhanced recovery from a stronger immune response and less muscle damage helps to speed up recovery between sessions, which can significantly improve training outcomes and your ultimate performance on race day.

#4. BCAAS

Your body needs branched chain amino acids (BCAAs) to create other amino acids, which are required in large quantities during intense exercise to repair muscle tissue and produce hormones, among other functions.

Your muscle cells can also use BCAAs for fuel when glycogen (carbderived) energy reserves run low. However, without adequate circulating levels, your body will usually get these amino acids by breaking down muscle tissue. The resultant muscle damage takes time to repair, which can increase your recovery requirements.

WHAT IT COULD DO FOR YOU:

That’s why increasing circulating (free form) BCAA levels with a wellformulated supplement before and during training or racing can have a significant anti-catabolic (muscle-sparing) effect. And limiting exerciseinduced damage in this way reduces your recovery demands between sessions, which allows you to get back to intense training sooner.

#5. CITRULLINE

Citrulline malate (CitM) – a combination of the amino acid citrulline and the organic salt malate – is a nonessential amino acid that may help to fight fatigue, sustain energy, improve strength and aid recovery.

WHAT IT COULD DO FOR YOU:

By helping to remove ammonia from the body, CitM pushes out the point at which fatigue sets in, which enables athletes to sustain efforts for longer and increases their endurance capacity.

This primarily happens due to CitM’s role in the nitric oxide-production pathway. The resultant vasodilatory (increased diameter of blood vessels) effect enhances the delivery of oxygen and nutrients to working muscles.

The recovery benefits stem from CitM’s ability to help preserve immune function after strenuous exercise. Research from a group of Spanish researchers substantiated this claim after they studied the effect of the substance on white blood cell function on cyclists.

Supplements that contain citrulline malate

Amino Power NPL Citrulline Malate

ALMOST EVERY ELITE ENDURANCE ATHLETE WORKS WITH A COACH, NOT BECAUSE THEY DON’T UNDERSTAND HOW TO TRAIN OR WHAT WORKOUTS TO DO TO ACHIEVE THEIR GOALS, BUT BECAUSE A COACH ADDS SIGNIFICANT VALUE TO THEIR OVERALL APPROACH AND ULTIMATE PERFORMANCE.

Why every athlete should

CONSIDER A COACH

A good coach does more than simply craft a training plan to help you peak on race day. A coach brings perspective, wisdom, analysis, accountability, structure and support to every phase of your training. A coach can do the same for recreational athletes as well, which means everyone can benefit from working with a good coach. Here are 5 reasons why every endurance athlete should consider hiring a coach.

1. CREATES A STRUCTURED TRAINING PLAN

For most recreational athletes, setting up an effective and properly periodised training plan is the most complex aspect of their training. That is why many choose to download or purchase generic ‘cookie-cutter’ training plans from one of the many online resources available.

However, a qualified coach has the skills, knowledge and experience to create an individualised training plan that improves your fitness over time and optimises your performance on race day while simultaneously minimising your injury risk. They will structure your plan based on your lifestyle, your available time and resources, and your experience level, applying the right volume and intensity for every session.

A coach also has a repository of focused and effective workouts that add variety to a

training plan. This keeps your training interesting while you continue progressing towards your goal.

And receiving your weekly workout plan via email or a training app takes the guesswork and frustration and stress out of knowing what to do and when to do it.

Many athletes find that offloading the responsibility for this aspect of their training the most important reason to work with a coach as it allows them to stop obsessing over their plan and simply focus on their training.

Questions to ask

When looking for an online coach...

What are your qualifications?

When last did you attend a refresher course or add to your certifications?

How long have you been coaching?

Is the programme individualised or does every client receive the same plan?

How many personal interactions, engagements and feedback sessions does the contract include per week?

STRUCTURE YOUR PLAN BASED ON YOUR LIFESTYLE, YOUR AVAILABLE TIME AND RESOURCES, AND YOUR EXPERIENCE

When can I expect my updated training plan? Weekly or monthly?

A coach can motivate you to train harder and push beyond your perceived limits.

2. OFFERS EXPERIENCE AND INSIGHTS

An established and successful coach has a formal qualification, which equips them with the knowledge and skills needed to guide your training. And they offer experience and the accompanying insights that come from working with many athletes over many years.

In this way, a qualified and experienced coach helps you filter out the noise and confusion that can arise when trying to find the right approach for you from your own research or from tips and advice from fellow athletes.

Drawing from this collective wisdom and experience means coaches generally know what works and what doesn’t. This will ensure that you focus on what is most important in your training by aligning your goals and personality with fundamental and proven strategies.

And this experience helps to take the guesswork out of finding a training approach that works for you, which can shorten the learning curve, particularly for novice athletes.

Importantly, this also means that coaches have the ability to identify what may not be working well in a plan, with the practical experience and expertise to apply different solutions or approaches.

3. MOTIVATES AND HOLDS YOU ACCOUNTABLE

A COACH WILL...

An experienced coach who closely monitors their athletes will pick up when someone is getting too fatigued to keep following the devised plan. Finding the right balance between training hard enough and pulling back when you’re too fatigued is the key to sustained progress. Coaches also give clients impartial advice and feedback, which can help them avoid repeatedly making the same mistakes in training or during races. This can relate to pacing, nutrition or mindset, as well as more practical elements like form and technique.

A coach will hold you accountable as they will know if you got through your session or if you bailed.

They will also motivate you to train harder and push beyond your perceived limits. Having someone who is invested in your success and is there to cheer you on and push you through those hard sessions can make a significant difference to your ultimate success.

The cost associated with hiring a coach is itself another form of motivation as you create a financial incentive to get the most value from your investment by following the plan they provide.

These factors make hiring a coach one of the most effective ways to remain committed and accountable to your training and attaining your sporting goals.

Long-term commitment to achieving your goals requires motivation, dedication and grit. But even the most dedicated athlete will struggle with the motivation to get out for a training session every now and again.

INCREASE

4. OFFERS A TRAINED,

CRITICAL EYE

For example, few amateur or novice athletes focus on perfecting their technique, whether that is efficient running form or their optimal riding position on the bike. A good coach will teach clients proper form while they build their fitness base, which ultimately makes them more efficient athletes and less prone to injury.

And they will teach you how to manage different training loads, which ensures that you don’t train too much or too little, ramp up too quickly, or fail to include enough rest and recovery time.

In addition, their trained eye will quickly pick up on any biomechanical imbalances or weaknesses. Addressing these issues early on can avoid injuries and time off from training while

also helping to improve your performance when addressed with a suitable rehabilitation or strength training programme.

Identifying these weaknesses include potential gaps in a training approach or your physical capabilities. For instance, self-coached athletes tend to focus on their strengths while neglecting areas that require more work, like climbing as an example Ultimately, when left to our own devices, we will rather do what is fun and what we’re naturally good at, rather than what is possibly most necessary and beneficial at that stage in our athletic development.

In this way, a coach can help you become a more well-rounded athlete by identifying and addressing weaknesses, which in turn further enhances your strengths.

5. RACE DAY TIPS

Many coaches are or were athletes. That means they have done the training and racing themselves and learnt first-hand lessons along the way.

They have also gained relevant race-day insights from the many athletes they have trained, which they can share with you to increase your chances of bagging that PB or race result. Whether it is the appropriate pacing for a race or a specific course, raceday nutrition and fuelling strategies or equipment choices, every extra bit of advice can help you achieve your goal.

Experienced, hands-on coaches can offer deeper insights and analysis, which may provide additional performance benefits.

YOUR CHANCES OF BAGGING THAT PB OR RACE RESULT.

4. They offer a trained, critical eye

A COACH CAN HELP YOU BECOME A MORE WELLROUNDED ATHLETE BY IDENTIFYING AND ADDRESSING WEAKNESSES, WHICH IN TURN FURTHER ENHANCES YOUR STRENGTHS.

HIT YOUR NEXT PB

RACE DAY

Despite the colder weather, the 2022 running race season is in full swing thanks to a date change in the country’s most iconic event, the Comrades Marathon.

With qualifying and training races planned throughout June and July, including the popular 5-event Vitality Race series in Johannesburg (check out the events calendar on page 14 for more info), thousands of passionate runners will toe the line this winter.

However, with all the excitement and rush of adrenaline, it’s easy to get caught up in the moment and forget the golden race-day rules. To ensure a successful race and achieve that goal time, follow these tried and trusted race-day rules.

5 TIPS FOR A SUCCESSFUL RUN YOUR

Don’t try new, untested gear on the day, especially new running shoes.

Nothing new on race day

Every endurance coach will tell their clients: “Nothing new on race day.” That means sticking to the nutrition, hydration and fuelling strategies you’ve tested and used during your training, including the breakfast you eat in the morning.

And don’t try new, untested gear on the day, especially new running shoes. Untested gear can cause chaffing and blisters, which are not only uncomfortable but can also detract from your performance if they become too painful.

Make sure you’ve done a few training runs in your vest and shorts before your race, and that your shoes are adequately worn in and are correct for your biomechanics. The wrong shoes can lead to injury.

Fuel smartly

The general mantra for endurance athletes is eat and drink early and often. Consume controlled amounts at planned intervals. Don’t overdo it as this can lead to stomach and digestive issues while out on the course, and don’t deviate from the plan that you perfected during your training. Also, make sure you eat a tested and trusted pre-run breakfast before your race, despite the early start. You need to replenish your energy stores after the night-time fast. And you don’t want to start the race on an empty stomach and in a depleted state.

Stick to the plan

You trained according to a set plan to achieve a specific goal time. That means your training conditioned your body and mind to sustain a certain level of effort and intensity over the race distance.

However, runners often get caught up in the excitement of the mass start and go out too fast with the bunch. This is a recipe for disaster because a harder effort in the first half of a race will sap your energy reserves for the remaining kilometres

So stick to your pacing plan from the first kilometre to have the best chance of achieving your goal time. Only if you’re feeling good in the closing stages of the race should you up the pace.

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

YOUR BEST

Stay hydrated

A common mistake made when training and racing in winter is not drinking enough fluid. That’s why dehydration is often a more common issue in winter than it is in summer.

Researchers at the University of New Hampshire confirmed this in a study that found that your chance of dehydration actually increases during the colder months because people don’t feel as thirsty when the temperature drops and, as such, forget to drink enough water.

So make sure you start the race with optimal hydration levels by drinking an electrolyte tab in some water the day before and the morning of the race

And make sure you take small sips periodically along the route, even if you don’t feel thirsty.

Avoid the stress

With so many people converging on a central point, there is always traffic congestion. Don’t stress yourself out or miss your start time by arriving late.

So get your gear and race day nutritional needs ready the day before to ensure a hassle-free morning. And leave a little earlier to enjoy a stress-free trip to the start, with time left to warm up and get to the start line with time to spare.

DON’T STRESS YOURSELF OUT OR MISS YOUR START TIME BY ARRIVING LATE.

A STRONG RUNNER IS A FAST AND EFFICIENT RUNNER. Don’t forget to include exercises – at least twice a week – that target your glutes, hips, core and legs.

Ideal options include lunges, step ups, hamstring curls, banded squats, monster walks, hip thrusts, planks, sit-ups, dead bugs and ball rollouts.

These exercises improve stability while running, which reduces injury risk and helps you generate the power needed to run faster for longer.

OUR MOST POTENT IMMUNITY FORMULA YET

Lifestyle Nutrition has recently rebranded to Lifestyle Health, but it’s not only our packaging that’s new! We’re proud to introduce a new Immune Fizzy which contains a powerful combination of Echinacea, Pelargonium, Quercetin and Vitamin C. Enquire in store for more information

CITRUS

FLAVOURED with Echinacea, Pelargonium, Quercetin & Vitamin C

EXCLUSIVELY AVAILABLE AT LIFESTYLE HEALTH IMMUNE FIZZY. Pack contains 2 x 10 effervescent tablets. Each effervescent tablet contains: Echinacea purpurea L. (Echinacea) 1500 mg [root, as 375 mg of a 4:1 extract], Ascorbic Acid (Vitamin C) 333 mg, Quercetin 150 mg [as 153,06 mg Styphnolobium japonicum L. extract standardised to 98% quercetin], Pelargonium sidoides (African Geranium) 20 mg [root, 4 – 25:1 extract standardised to 60 ppm Umckalin, providing 80 – 500 mg DHE], Zinc (elemental) 5 mg, Vitamin A 1567 IU, Selenium (elemental) 15 µg, Cholecalciferol (Vitamin D3), 333 IU. Category D 33.7 Combination Product. Complementary Medicine. This unregistered medicine has not been evaluated by SAHPRA for its quality, safety or intended use.