DCLF Issue 16 - Spring 2022

Change for the better

It is human nature to resist change.

After all, why change something that has worked until now?

Even if you’re still seeing results, it’s worth asking whether we’re getting the best results we could be.

Conversely, if you are no longer making progress, you can’t keep doing the same thing and expecting a different result.

Challenge the status quo

What we tend to forget is that change delivers the most transformative form of progress. Just look at the impact that innovative disruption has in the business world today. When companies are brave enough to challenge the status quo and change legacy approaches, they often unlock unprecedented growth.

You just need to step into your local Dis-Chem to see the impact that brave, bold change can deliver. We’ve transformed healthy living for so many by creating a one-stop destination for supplements and foods that support your health and fitness-focused lifestyle.

And our growing online retail offering is revolutionising the way you shop for and receive the items that fuel your sporting performance and support those wholesome eating plans.

Unlock exponential progress

So perhaps it’s also time that you embraced

change and implemented it in your own life to unlock exponential progress in your life.

And spring – the quintessential season that represents positive change – is the perfect time to make sweeping changes to your approach.

Maybe it’s an overhaul to the training programme you’ve followed for the last few years, switching up your eating plan or an update to your traditional supplement stack that will revolutionise your methods and deliver truly astounding results. But it’s probably a combination of all of the above.

So, this spring, let’s shake off the winter cobwebs with a fresh approach and an updated formula filled with new ideas and different methods that will add a new element of excitement and push your boundaries. After all, if it doesn’t challenge you, it won’t change you!

Go out there and embrace change this spring.

Paul

Paul McHarg Dis-Chem Health Category Manager

PUT A SPRING IN YOUR STEP

Spring 2022 issue of Dis-Chem Living Fit is loaded with helpful advice to refresh

approach and put a spring in your step on your way to success and summer-time bliss.

Locked and loaded

Find our band workout on page 96 to stretch those targets and really make those training sessions count with extra resistance!

If you’re not yet ready to get back to full-on training, our team of experts offer useful tips and practical advice to transition safely from your winter workout rut into a fun and effective springtime routine (read more on page 78).

Endurance athletes can also renew their approach this spring with a useful guide on how to pick the right coach (page 120) to take your training to the next level, coupled with some compelling information on page 116 about the potential benefits that creatine – a supplement commonly used in the gym and by power athletes – can deliver to endurance performance.

Makeovers galore

It’s also the season for makeovers and we’ve got you covered on all fronts with body (50), recipe (32), pantry cupboard (44) and diet (60) makeovers in this issue! You’ll find the inspiration to change and the practical tips to put your plan into action.

An important step in any diet makeover and pantry spring clean

requires an assault on sugar! We profile suitable sugar alternatives and highlight where best to use them on page 30. And we’ll help spruce up your daily diet routine with three innovative ways to combine common supplements to create tasty, imaginative and tasty meals (check out page 60)!

Get a boost

Add some B vitamins and digestive support to your supplement regimen for abundant energy and vibrant health this spring – we explain why this is important on pages 72 and 74. We also share tips on the ideal combination of pre-natal vitamins to support mom and her growing bundle of joy on page 64 – after all, spring is the season for new life.

We’re excited to deliver the Spring 2022 Living Fit issue to Dis-Chem stores! It’s got everything you need to sidestep the winter rut and set yourself up for a summer to remember!

Enjoy this issue!

FIT LIVING

DISCHEM.CO.ZA/LIVINGFIT

Living Fit Magazine is published on behalf of by (Pty) Ltd

Publisher: Tanja Schmitz tanja@livingfit.co.za

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

Design & Photo: Shelby Imrie, Hanro Botha, Ernst Robberse Advertising: sales@livingfit.co.za

Copy Editing: Lauren de Beer

Online Media & Editorial: Gary Fairweather, Rudy Mahabeer, Ghia Marnewick, Craig Sevell

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.

The Dis-Chem Living Fit team

It’s time to put your best foot forward and make giant strides towards your goals. The

your

BENEFIT PARTNERS

Absa Rewards members who are also members of the Dis-Chem and Dis-Chem Baby City Benefit programme will be eligible to earn up to 30% cash back on all qualifying spend depending on your Absa Rewards tier.

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.

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 and HeathyBaby items at both Dis-Chem and Dis-Chem Baby City stores. Vitality HealthyCare and HeathyBaby rewards you for taking care of yourself and your family, making preventative and everyday personal and family care easier and more affordable. (You’ll earn these rewards in Discovery Miles, Discovery’s rewards currency with more ways to earn and spend them than ever before.)

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.

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.

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

Swipe your Sanlam Money Saver credit card today and you commit to adding an additional 2.5% of everything you spend towards your Wealth Bonus. Sanlam will match your 2.5%, bringing your total Wealth Bonus to 5%! Swipe your card at Dis-Chem and Dis-Chem Baby City today and you will earn up to 5% cash back in the form of Wealth Bonus on all qualifying spend – with no further contribution from you.

Filling up at a TotalEnergies service station just got more rewarding! Simply swipe your Dis-Chem or Dis-Chem Baby City Benefit Card when you’re paying for your fuel, and you’ll earn Benefit Rewards. For every litre of fuel you will be awarded 10 Benefit Rewards. Only fuel purchases will earn you Benefit rewards.

Earn up to 20%* back in UCount Rewards Points on all qualifying spend at Dis-Chem. Earn up to 5% back in Ucount Rewards points at Dis-Chem Baby City. Terms and Conditions apply.

*Valid in SouthAfrica only

SHOP 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 Benefit Programme through WhatsApp, add 0860 347 243 to your contacts and say “Hi” or, register online, in-store, via the app or by dialing *120*1085#. By shopping at Dis-Chem Pharmacies or Dis-Chem Baby City and swiping your Benefit Card, not only do we reward you, but a percentage of all eligible purchases will be donated to the Dis-Chem Foundation to assist worthy causes.

For Youth programme

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

#Made4You #DoubleitupMondays Dis‑Chem Partners

Accelerate your rewards with our host of banking, medical aid and pure loyalty partners. Visit www.dischem.co.za or in-store

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

VIRGIN ACTIVE WARRIOR RACE GAUTENG

1 October

#2

The second Warrior Race for 2022 takes place at Prime View Adventure & Leisure. Choose between three spectacular races, each differing in obstacles, difficulty and distance. Crawl, climb, jump and run your way over, through or under challenging obstacles while ensuring that no friend, family member or colleague is left behind. The Warrior Race is about perseverance, determination, grit and the collective tenacity of South Africans to endure and emerge stronger. warrior.co.za

FITNESS RUNWAY MODEL

15 October

SA’s most prestigious fitness and beauty pageant is proudly brought to you by Biogen and Jaco De Bruyn. Taking place at Monte de Dios in Pretoria, show organisers will provide physique athletes with the largest platform in Africa on which to showcase their talent, hard work and dedication. The event comprises 6 divisions, including Male Model, Male Fitness Model, Physique Model, Female Model, Bikini Model and Fitness Bikini Model. fitnessrunwaymodel.com

9 October

CCPP GROUP LIONS KAROO TO COAST MTB RACE

25 September

This 100km off road race takes riders from Uniondale to Knysna via the Prince Alfred’s Pass. The route is scenic, challenging and riders are encouraged to train sufficiently for this event to maximise the enjoyment of the experience. The Lions Karoo to Coast Mountain Bike Race has been selected as an Official Premier Seeding Event of the 2022 Cape Town Cycle Tour. All proceeds from the event go to Sightfirst, the South African Guide Dog Association and other urgent needs in the community. karootocoast.com

The event takes place at Cradle Moon, Lakeside Game Lodge in Gauteng, offering distances of 6km, 12km and 24km. Entrants will enjoy a trail running experience like no other. Trail runners can look forward to experiencing spectacular trails, amazing views, mouth-watering food and a relaxed atmosphere, as well as the amazing AfricanX vibe. stillwatersports.com

SANLAM CAPE TOWN MARATHON TRAIL

15 October

In partnership with local ultra-distance trail running legend Ryan Sandes, the Sanlam Cape Town Marathon introduces a new 46km marathon trail through the worldrenowned Table Mountain National Park with 2,200m of vert. Runners will run from the stadium to above the city through one of the world’s most diverse and rare floral kingdoms, the Cape Floristic Region, with sweeping vistas of the Atlantic. A 22km race option is also available.

capetownmarathon.com

SANLAM CAPE TOWN MARATHON

16 October

The 42.2km Sanlam Cape Town Marathon is a prestigious global city race open to all running enthusiasts from elite athletes to social runners. Runners will experience multiple views of Table Mountain, the Atlantic Ocean and historic landmarks, as well as many famous attractions and the hustle and bustle of Woodstock along the scenic route. capetownmarathon.com

SOWETO MARATHON

6 November

The 27th edition of The People’s Race will again bring runners together over 10km, 21.1km or 42.2km race distances that celebrate the rich heritage of Soweto. Significant sites are dotted along the marathon route, including the start and finish at FNB Stadium, Chris Hani Baragwanath Hospital, Walter Sisulu Square, Vilakazi Street and Hector Pieterson Memorial. sowetomarathon.com

VIRGIN ACTIVE 947 RIDE JOBURG MTB

12 & 13 November

Steyn City is offering mountain bikers the opportunity to explore the incredible network of mountain bike trails constructed inside the estate walls normally reserved exclusively for residents. Enter the 10km or 25km races on Saturday or the longer 50km event on Sunday. ridejoburg.co.za

SAVANNA ORIGIN OF TRAILS

19 & 20 November

SA’s ‘MTB Party of the Year’ takes place at Stellenbosch University, Coetzenburg. This individual 2-day MTB stage race offers spectacular routes that highlight the beauty and splendor of Stellenbosch. Mountain bikers can look forward to experiencing a vast network of world-class and exclusive trails while celebrating the origin of SA mountain biking. Entrants will experience live performances by a well-known SA comedian, exciting sponsor competitions, an exclusive Pub Ride through Stellenbosch, the option to stay in the First Ascent Tented Village, a Best Dressed Competition, an event party for riders on Saturday evening, and more. stillwatersports.com

VIRGIN ACTIVE 947 RIDE JOBURG

20 November

Experience the richness, contrasts, colours and sounds of the City of Joburg by being a part of the prestigious Virgin Active 947 Ride Joburg. Be electrified and vitalised by soaking up the energy around you. Then let it translate to your legs to turn those pedals. Go fast or go slow. Ride for a purpose greater than yourself or chase down a personal best. Join the journey that will ultimately lead to fitness, friendship, health and happiness. Choose from the full 97km race option or the 35km Short Ride. ridejoburg.co.za

SEE MORE EVENTS

NEW IN STORE

Biogen RAGE Rampage

Rampage through your workouts with explosive energy from Biogen’s new preworkout. Biogen Rampage contains 2000 mg of L-Arginine, 3200 mg of Beta-Alanine, 1500 mg GlycerSizeTM, 200 mg N-Acetyl Cystine, 300 mg caffeine and 300 mg of the nootropic Alpha-GPC in every dose for extreme exercise efficiency, performance and muscle pumps. Available in two delicious tub flavours, Tasty Mystic Candy and Tasty LitchiGrape. Biogen Rampage is also available in convenient sachets as a single serving or a box set in Tasty Mystic Candy flavour.

Biogen Complete Whey

Biogen is the latest leading supplement manufacturer to release a blended protein product. While protein blends have hit the market thick and fast in recent months, Biogen opted to forgo the knee-jerk reaction to rising whey costs to ensure loyal Biogen customers get the best of both worlds. Rather than rush to deliver a cheap and inferior product, Biogen has taken a considered approach to formulating Biogen Complete Whey. The result is a precise blend of high biological value and slower digesting proteins in the form of whey and casein, coupled with added plant-based proteins, including pea and rice protein, which delivers a timed amino acid release profile to support optimal nitrogen retention to aid complete recovery and support muscle growth. Contains no added soy or sugar and is naturally gluten and wheat free. Available in a 875 g or 1,750 g tub in Vanilla Blast and Tasty Chocolate flavours.

Peanut Butter Zero

Peanut Butter Zero bars are made with delicious high-quality, non-GMO ingredients, including tasty real peanut butter and sugar-free chocolate. Choose from a range of different flavours to suit your lunchbox, trail pack, beach bag or picnic basket.

Peanut Butter Zero bars are made with Maltitol, which contains half the calories and a lower GI index than sugar, and is less likely to cause tooth decay or cavities than sugar and other sweeteners.

Red Bull launches Apricot & Strawberry Summer Edition

As temperatures begin to climb and South Africa anticipates bright summer days, Red Bull has launched its latest Summer Edition flavour - Apricot & Strawberry. Every but always offers the same wiiings. This year’s Red Bull Summer Edition Apricot & Strawberry serves up the perfect blend of apricot and strawberry with a touch of peach taste. Available in 250ml cans and multipacks at Dis-Chem stores nationwide.

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

INNOVATIONS

USN Hydrator now in refreshing Blackcurrant flavour

USN’s Zero Sugar Hydrator – the ideal rehydration drink to replenish electrolytes and glutamine after strenuous physical activity – is now available in a refreshing new Blackcurrant flavour from your nearest Dis-Chem or online at www.livingfit.co.za. USN Zero Sugar Hydrator is designed to aid recovery and preserve muscle with 500 mg L-glutamine per serving. Additional flavours already available include Peach Lemonade, Mixed Berry and Citrus.

Simply pick up the USN Ultimate Workout Pro-Stack box from DisChem for a comprehensive all-in-one extreme pre- and intra-workout training system. Each box contains a tub of USN XTS Pump N.O. for use before training to deliver explosive pumps and extreme power and size, and USN BCAA 12:1:1 to improve stamina, energy and recovery during training. USN XTS Pump N.O. is a BlueLab-developed all-inone explosive pre-workout that amplifies cell volumisation for even greater pumps and more energy. BCAA 12:1:1 is a zero-sugar, zero-sodium, stimulant-free refreshing BCAA drink with a super-ratio

USN Plant Protein

The refreshed BlueLab 100% Plant Protein is a vegan- and vegetarian-friendly high protein formulation made with Smooth It contains 46 g of protein 4,3 g BCAA from pumpkin and watermelon seed protein and pea protein isolate to enhance lean muscle recovery and lean muscle fibre formation. The updated formulation now includes high oleic sunflower oil creamer, which delivers a delicious dairy-like texture. It is free from dairy, gluten, soya and artificial flavouring and colourants.

Box clever with USN’s latest solution for improved gains!

NEW IN STORE

new

Get your nutrition on the go with Nutri-Go

Nutri-Go offers a range of innovative functional foods and beverages that can conveniently be consumed on the go to ensure optimal nutrition.

Unique and innovative packaging preserves the integrity of the scientifically developed formulations until the point of consumption! The range includes Nutri-Go Recovery Shot (Berry) with electrolytes for hydration and replenishment, Nutri-Go Energy Shot (Kiwi & Strawberry) for physical energy and mental focus, and Nutri-Go Power C+ (Orange). Shop the range now at Dis-Chem stores nationwide.

Available online at livingfit.co.za

New Braven Combat Bars

Eat the smart way with FUTURELIFE®

FUTURELIFE® High Protein Smart food™, with SmartProtein 3D™, is a scientifically formulated high protein, high fibre, low GI food that combines 23 vitamins and minerals, 19 amino acids and a prebiotic fibre called Inulin. It is also high in omega 3 essential fatty acids.

Smart Protein 3D™ consists of fast release whey, intermediate release soy and slow release casein. Together, these proteins provide a sustained amino acid release over time. Ideal as a meal, shake or smoothie and mixes instantly with water or milk.

New Braven Combat Bars, launched by PVM Nutritional Sciences – the producer of the World’s Original Energy Bar – are now available in store. Braven Combat provides explosive energy and nutrition on the go while also assisting with alertness, concentration and focus and combating severe fatigue. Braven Combat is ideal when you need that extra boost and whenever you require a surge of energy without the crash. It is the perfect snack to fuel explosive workouts, or if you simply want something to chew on instead of sip. Braven Combat is currently exclusively available in all Dis-Chem stores in two punch-packing flavours – Braven Cola Blast and Braven Energy Kick.

NPL Halo Burn NPL Halo Test

NPL Halo Burn is an advanced 24-hour hybrid metabolic weight management system developed exclusively for DisChem customers.

Halo Burn supports weight loss through a dual Day and Night formulation The Day system consists of targeted active ingredients to increase energy levels, aid mental alertness and focus, boost drive and motivation, prevent water retention and bloating, and increase energy expenditure by boosting thermogenic activity. The Night system includes nootropic ingredients to support stress and hormone regulation, valerian root to enhance sleep quality and assisting with sleeplessness, and L-acetyl-L-carnitine for additional thermogenic benefits while you sleep. Each formulation has been crafted to complement each other for maximum feel-good results.

The Day stack boost free testosterone, liberate bound testosterone, increase natural testosterone production and block oestrogen to improve virility, support lean muscle gains, increase strength and boost libido. The adaptogenic Night stack delivers support through improved cortisol management to relieve stress and anxiousness while improving sleep quality and easing sleeplessness. The night stack also creates an anabolic environment to aid recovery, support lean muscle development and improve strength levels.

Bars

NPL’s Collagen Bar is a high-protein, lowcarb snack consisting of collagen and whey protein to aid lean muscle maintenance and help improve skin, hair, and nail health. Every bar contains 25 g protein and 10 g hydrolysed collagen, with no added sucrose. Available in two delicious flavours in a sugar-free dark chocolate coating, offering the ideal on-the-go snack to get you through your busy day.

NPL Halo Test is an advanced 24-hour natural testosterone amplifier developed exclusively for Dis-Chem customers.

Exclusilvely availale at Dis-Chem

new

New and improved NPL Thermo Cuts Gold

NPL’s most trusted and best-selling all-in-one thermogenic fat burner is now available from Dis-Chem with a new and improved formulation. NPL Thermo Cuts Gold is a mood-enhancing thermogenic fat burner that targets fat cells for faster weight loss, controls appetite and contains key synergistic ingredients to boost energy levels.

NPL Vegan Bars

Support your plantbased lifestyle with a new high-protein vegan bar from NPL. NPL Vegan Bars are a delicious 100% plantbased on-the-go snack made with real oats and sweetened with stevia. They are also high in fibre to aid digestion and keep you feeling full between meals.

Meal prep made easy!

From customisable pockets to four 4-lock, 700ml meal containers, you can rest assured knowing you’re prepared for the day ahead.

Living Fit meal prep bag available in select Dis-Chem stores and online

Evox 100% Synergy Whey

Premium Evox Synergy Whey is a stage-release protein supplement that contains a hexa matrix blend which digests at different rates to deliver a fast, intermediate and sustained release of amino acids to support recovery and muscle growth These protein sources include whey protein isolate, hydrolysate and concentrate, as well as calcium caseinate, milk powder and soy protein isolate, with 22.1 g of protein, 8.2 g of EAAs and 3.8 g of BCAAs per serving. Now available in a 1.5 kg tub in

NEW IN STORE

Herbex range now available on Living Fit website

You can now shop the extensive Herbex range on the Dis-Chem Living Fit e-commerce site. Find and order your favourite Herbex products on Living Fit, including Herbex Attack The Fat Syrup, Tea, Mix n’ Drink For Men, and Tablets. Visit www.livingfit.co.za to place your order now.

energy. Available in Peanut, Honey and Chocolate flavours.

Get 40 Minutes More

Wearable activity trackers encouraged wearers to walk up to 40 minutes more each day (approximately 1,800 more steps). The extra activity helped study participants lose 1 kilo extra on average over five months.

*Research from the University of South Australia.

10-25%

Meeting 10-25% of your daily energy requirements with walnuts can help you lower ‘bad’ LDL cholesterol, according to a metaanalysis that reviewed 26 studies. Walnuts are rich in beneficial phytosterols – also known as plant sterols – which help lower cholesterol.

*Study published in The American Journal of Clinical Nutrition in July 2018.

Eating oats has been linked to the release of serotonin which can improve your mood

75% of teens do not get the recommended amount of daily exercise

*Research from the University of Georgia.

You can’t out-exercise a bad diet

People

“HEALTHY BODY, HEALTHY LIFE.”

RECIPES

Spring snacking made simple ...32

TRANSFORMATION Body goals transform...50

*Study published in BMJ Sports Medicine.

Banting Boulevard has a wide range of baking premixes suitable for a low-carb diet. That’s right, you can have your cake and eat it too!

Happy Being Co range includes collagen, gluten-free and vegan premixes that are easy to make and full of flavour

HEBA is short for HEalthy BAnting and with good reason; these premix packs have everything you need to bake up a storm - the bantingfriendly way of course

Lifestyle Food Hydrolyzed Collagen

Hydrolyzed collagen, or collagen peptides, is collagen that has been broken down into amino acids that are easier to dissolve. With Lifestyle Food’s new Hydrolyzed Collagen, you can conveniently reap benefits that include supporting muscle, skin, nail and hair health.

Uniting the world one cup of coffee at a time

Each blend in the Marley Coffee range available at Dis-Chem has been named after one of Bob Marley’s songs and follows the mission of uniting a global community.

Morich Malt

Proudly South African, Morich Malt is the perfect ending to a long day. Packed with added vitamins and minerals, snuggle up to a cuppa and enjoy. Available in chocolate and vanilla flavours.

chocolate drink with no added sugar, a tasty chocolate

ASK THE PROS

Sugar substitutes come in different forms, sizes and flavours, so to speak. The various options you’ll find at your local Dis-Chem are generally categorised into two groups – non-nutritive artificial or natural sweeteners.

Artificial sweeteners, which include products like saccharin, aspartame, neotame, acesulfame potassium, D-tagatose and sucralose, offer the taste of sugar without the added calories.

You can also find sweetness in natural food sources like honey, maple syrup, brown rice syrup, agave nectar or coconut sugar (while also processed, coconut sugar retains many nutrients, including healthful polyphenols and antioxidants as well as minerals such as iron, zinc, calcium and potassium.

SUGAR

ALCOHOLS

rank low on the glycaemic index and have a negligible effect on blood sugar

It is also high in amino acids and contains beneficial inulin fibre, which may slow glucose absorption).

Plant-based non-nutritive sweeteners like stevia have also become popular sugar alternatives for those looking for natural options. However, stevia is up to 200 times sweeter than sugar so it should be used sparingly.

Other popular sugar substitutes include sugar alcohols like erythritol, xylitol and sorbitol. These products rank low on the glycaemic index (GI) and have a negligible effect on blood sugar and insulin levels, making it a great alternative for diabetics.

I am trying to eliminate sugar from my diet. How should I substitute sugar in my favourite recipes?

Grace via social media

CHOOSING THE BEST OPTION

With so many options available, choosing the most appropriate option for your needs and lifestyle may seem complicated.

Various non-nutritive artificial sweeteners are the ideal option for calorie-conscious cooks and bakers who don’t want to sacrifice on taste.

Alternatives like erythritol, xylitol and sorbitol offer additional options for anyone looking for a lower-calorie alternative to sugar with a taste that closely mimics that of sugar.

honey, maple syrup, brown rice syrup, agave nectar or coconut sugar, it is important to keep in mind that they do contain natural sugar and calories.

They also affect blood sugar in the same way as regular sugar, but each offers a different flavour profile which makes them great ways to get creative when baking cakes, cookies, breads and muffins.

BAKED TO PERFECTION

Stevia is a popular replacement for sugar in many baking recipes but can leave a slightly bitter aftertaste. It is also up to 200 times sweeter than sugar so use it sparingly! Replace 1 cup of sugar with 1 teaspoon of stevia.

Use coconut sugar as a 1:1 replacement in recipes that call for brown sugar. You can also combine maple syrup and honey when baking muffins and cookies for natural sweetness. Use a ¾ cup measurement of syrup for every cup of sugar called for in a recipe.

While agave nectar is another option, it must be added correctly to avoid a crust or oily layer forming on top of your baked goods, and can

make baked goods less tender and has a noticeably different flavour profile.

Xylitol is a suitable sugar alcohol to use when baking. While you can replace sugar with xylitol on a 1:1 basis, it is often best to use it in smaller amounts due to its potential to cause gastrointestinal issues, as is the case with all sugar alcohols.

Erythritol is a good sugar alcohol option for dessert and

sweet treat recipes that do not require baking.

When considering any other nonnutritive and artificial sugar alternatives, bear in mind many don’t provide the same volume and texture as sugar, and options like saccharin also have a strong aftertaste when heated. The artificial sweetener aspartame is not recommended for use in baking , as it is heat-sensitive and loses its sweetness at high temperatures.

Lifestyle Food Xylitol

Health Connection Erythritol & Stevia Blend

Huletts Sucralose Sachets

Nature’s Choice Organic Coconut Palm Sugar

The artificial sweetener aspartame is heat sensitive and not recommended for use in baking

SPRING SNACKING MADE SIMPLE

AÇAI

It’s time to ditch the heavy winter comfort foods for something lighter and brighter.

muffins delicious

BLUEBERRY MUFFINS

Serves 2-3

Ingredients

500g whole-wheat flour

1 tsp baking powder

1 tsp baking soda

cup Lifestyle Food Coconut Sugar

¼ tsp salt

cup açai powder

½ cup blueberries

500ml soya milk

1 tbsp apple cider vinegar

1 tsp vanilla extract

How to make it

Preheat the oven to 180°C. Mix the flour, baking powder, baking soda, sugar and salt in a bowl. In a separate bowl, mix the milk, apple cider vinegar and vanilla and let it curdle for 5 minutes. Pour the wet ingredients into the dry, mix well and then add in the açai berry powder and the blueberries. Pour the batter into a paper-lined muffin tin or spray with non-stick spray, fill ¾ of the way, sprinkle on more sugar and bake for 18-25 minutes until brown. Remove to cool and serve at room temperature.

Acai berries are rich in antioxidants. Adding a concentrated powder to your muffin mix will ensure you reap all the health benefits.

CASHEW NUT BRITTLE

Ingredients

ž

3 cups Lifestyle Food Raw Cashews

ž 2 cups white sugar

ž

½ cup water

ž

½ cup margarine

ž

⅓ cup golden syrup or honey

ž

½ tsp Lifestyle Food Baking Soda

ž Sea salt

ž Melted chocolate

How to make it

Sea salt has been known to assist in regulating blood pressure when consumed in moderation.

Preheat the oven to 180°C. Spread nuts onto a baking sheet and toast in the oven for 7-10 minutes, just until the nuts begin to turn golden brown. In a heavy-bottomed saucepan combine the sugar, water, margarine and golden syrup over medium-low heat. Stir until margarine is melted and sugar is dissolved. Once the mixture begins to boil, insert a candy thermometer and cook to 150°C, while stirring occasionally. This will take about 12-15 minutes. As it cooks, it will caramelise and turn golden brown. While the caramel cooks, prep the rest of your ingredients and tools and have them ready and nearby. As soon as the temperature reaches 150°C, immediately stir in the baking soda, which will cause the caramel to foam. Moving quickly, stir in the nuts and dump them onto a non-stick baking sheet or a sheet lined with a silicone baking mat or parchment paper. Use the back of a spoon to spread out the mixture as thin as you can (the mixture will be thick). Sprinkle generously with salt. Let sit for 30 minutes until cool. Break brittle into small chunks with your hands. Dip in chocolate and let it dry, then decorate with extra nuts.

6. Brittle will keep for up to a few weeks when stored in a cool, dry place.

Lifestyle Food Raw Cashews are packed with protein, fibre and healthy fats.

crunchy

OhPEANUT BUTTER AND HONEY FUDGE

If you are a peanut butter lover with a sweet tooth, this recipe is for you! All you need is five simple ingredients to make this delicious treat.

Ingredients ž 1 cup sugar ž ¼ cup Lifestyle Food Coconut Milk ž 1 cup Eat Naked Natural Peanut Butter

3 tbsp Little Bee Honey Raw Tub

1 ½ tsp vanilla extract

How to make it

Lightly grease a baking tray. In a pot, add the sugar and coconut milk and bring to a boil for 3 minutes. Remove from the heat and gradually add the peanut butter until well-combined, followed by the honey. Add the vanilla extract and mix well. Pour mixture into your baking tray and put in the fridge and leave overnight to set.

Honey is popular around the world for its sweetness and depth of flavour, it is used in many dishes and recipes.

Vanilla Lemon Bars

Makes 12 servings Ingredients

For the base

1½ cup Lifestyle Food rolled oats grounds into flour

½ cup almond flour

1 scoop Biogen Iso-Whey Protein Powder, Vanilla flavour

cup melted coconut oil

½ cup Medjool dates

1 tsp vanilla extract

Pinch of salt

For the frosting

cup coconut oil

¼ cup cashew butter

2 tbsp raw honey

3 tbsp lemon juice

½ tsp lemon zest

1 tsp vanilla extract

How to make it

Soak dates in water for an hour or so before making this recipe. Place all of the base ingredients in a high-speed blender and blend until it comes together. Press into a parchment paper-lined tin or silicone moulds. Place in the fridge to set and mix the frosting ingredients. Pour the frosting over the base and place it in the fridge to set for a few hours. Remove and serve with fresh lemon slices and raspberries.

Medjool dates have been found to help boost your immune system, reduce inflammation and even assist with hormone regulation due to their phytonutrient

Biogen Iso-Whey is packed with Essential Amino Acids (EAAs) and Branched Chain Amino Acids (BCAAs) to aid recovery and muscle growth. Iso-Whey is easily digested and absorbed.

A tostada is almost like a flat taco and is often made by frying a corn tortilla.

LIFESTYLE

POLENTA PULLED MUSHROOM TOSTADAS

Makes 5 servings

Ingredients

ž

1⅓ cup self-raising flour ž ⅔ cup Lifestyle Food Polenta

ž 4 tbsp vegetable oil

ž ½ cup + 1 tbsp water ž ½ tsp salt

For the filling

ž 1 packet wild mushrooms, sliced or pulled apart with a fork ž 1 tbsp soy sauce ž ¼ cup BBQ sauce of choice

Lifestyle Food Tangy Mayonnaise is the perfect addition to any salad or topping to any snack.

Ma.ke your own salsa

ž Two cups diced cabbage mixed with ½ cup Lifestyle Food Tangy Mayonnaise

For serving ž Jalapeño peppers

ž Dairy-free cheese ž Limes ž Fresh cilantro ž Salsa

How to make it

Place the flour, polenta, oil, water and salt in a bowl and mix well until the dough comes together. Let it rest for 10-15 minutes before rolling out on a floured surface. Heat a pan, either with some oil or dry. Cut out round shapes with either a cookie cutter or a glass. Fry the tostadas in the pan with no oil or deep fry until crispy. Cover with some paper towels until serving time.

For the toppings, add the washed and sliced mushrooms to a pan. Add the soy sauce, BBQ sauce and seasoning to your liking and cook until jammy. Serve on top of the tostadas and add the cabbage slaw, more vegan mayonnaise, diced jalapeños, dairy-free cheese, fresh cilantro and some chilli salt. Add some lime slices and salsa on the side.

Ingredients

ž 4 fresh tomatoes, diced

ž 1 tsp crushed garlic

ž 1 onion, roughly chopped ž 1 jalapeno, deseeded and diced

ž ½ tsp honey

ž 1 tsp lime juice

ž Salt and pepper

How to make it

Add the fresh ingredients to a bowl. Drizzle with lime juice and honey, and then season with salt and pepper. For a smooth salsa, add the ingredients to a blender and blitz until you reach your desired consistency.

hummus

DID YOU KNOW

Cauliflower is naturally rich in B-vitamins and fibre.

ROASTED CAULIFLOWER HUMMUS

Spice up your life

For the roasted cauliflower

Lifestyle Food Olive Oil

Lifestyle Food Garlic Flakes

Lifestyle Food Paprika

Lifestyle Food Ground Coriander

For the hummus

Lifestyle Food Olive Oil

Herbs and spices are often used to flavour food, but studies show that they are rich in healthy compounds that can be beneficial to your health. For example, spices and herbs have been found to assist in fighting inflammation and reducing damage to body cells.

Adding herbs and spices to your diet has another benefit: They make it easier to cut out less healthy ingredients like salt, sugar and added fat. Let’s highlight the benefit of some of the spices used in the recipe alongside.

Lifestyle Food Paprika

Lifestyle Food Ground Coriander

How to make it

Preheat the oven to 180°C. Place the cauliflower florets in a bowl and drizzle with olive oil. Add the paprika, coriander, salt and pepper and mix well. Pour out onto a parchment paper-lined sheet and bake for 20-25 minutes. Add the hummus ingredients to a blender and blend until smooth. Add more milk or water if needed before adding half of the baked cauliflower into the hummus. Blend again until smooth and serve the hummus with the last bit of roasted cauliflower, dukkha, pine nuts, fresh dill and toasted bread.

GARLIC is low in calories and rich in vitamin B6, vitamin C and manganese.

PAPRIKA is rich in many vitamins, minerals, and antioxidants. In particular, 1 tablespoon provides 19% of your daily vitamin A needs.

GINGER is rich in antioxidants which can protect against stress and damage to the body’s DNA.

ROSEMARY is rich in antioxidants and anti-inflammatory compounds that can help strengthen the immune system and improve circulation.

Lifestyle Food Olive Oil contains antioxidants and is high in unsaturated fats.

Your lifestyle and body makeover starts now! And the first step to any post winter lifestyle transformation starts with a clean up and clean out of your pantry cupboard!

FLOUR SWAPS

Flour alternatives (almond, rice, coconut, flax, tapioca).

PICK IT

A growing range of foods that are free from common allergens and other ingredients that many people prefer to avoid means we have numerous alternatives to overly processed foodstuffs like flour made from wheat and other products that contain gluten.

For example, almond flour is a popular alternative to wheat flour for baking among health-conscious individuals or those with wheat or gluten food allergies or intolerances (almond flour is grain-free and gluten-free).

Other healthful options include:

Flax flour: Made from freshly milled flaxseed meal, milled flax flour contains fibre and protein, and is very high in omega 3 essential fatty acids.

Rice flour: Made from finely milled rice and is a popular substitute for wheat flour in baking or recipes that are refrigerated or frozen because it inhibits liquid separation.

Coconut flour: A gluten-free flour alternative made from coconuts that is rich in fibre and contains protein.

Tapioca flour: A white starchy grain-free slightly sweet flour that is often used in gluten-free baking.

KICK IT Wheat flour

Macadamia flour: A sweet flour that is made from macadamia nuts, which are rich in vitamins, minerals, fibre, antioxidants and healthy fats. It is ideal for baking or savoury dishes

LF RECOMMENDS

GRAIN SWAPS

PICK IT

Whole-grains like millet, amaranth, quinoa and rolled oats

Ancient grains like millet, amaranth and quinoa are ideal whole-grain replacements for the refined and processed grains used in commercial breakfast cereal products, which often also contain added sugar and flavourants. These less processed products also typically contain plant-based protein along with added vitamins and minerals and dietary fibre.

PLANT MILK ALTERNATIVES

PICK IT

You can stock your pantry with a range of healthy milk alternatives, including various nut milks and other options. These include:

Almond milk: A popular nut milk due to its creamy texture. Many manufacturers also fortify their products with additional calcium and vitamin D to make it a more suitable milk replacement.

Coconut milk: Offers a creamy texture and rich taste due to its fat content, including plantbased saturated fat in the form of medium-chain triglycerides (MCTs).

Soya milk: Made from mature soy beans. It has a light taste and is slightly thicker than dairy milk. It is naturally low in saturated fat and cholesterol-free, and has a complete amino acid profile.

Oat milk: When made from unrefined wholegrain oats, oat milk contains fibre, including beta-glucans, various trace minerals, plantbased protein and some fatty acids. It has a mild flavour.

Rice milk: Made from rice that has been processed, milled and blended with water. This milk has a naturally sweet taste.

Dairy milk contains lactose, which is an allergen that can cause congestion and/or gastrointestinal issues among those with an intolerance. Many people are also choosing to limit their dairy intake to benefit the environment or reduce their fat intake.

KICK IT Dairy milk

SNACK SWAPS Smart

KICK IT

Chocolate and sweets

KICK IT PICK IT

Conventional sauces

Sugar-free or low sugar sauces

Ditch the milk chocolate slabs, crisps and sweets for better-for-you treats that contain less sugar and more beneficial ingredients, without compromising on the indulgence factor. Snack on better-for-you options like protein-based functional foods. The growing range of protein-enriched snack alternatives offer those following an energy-controlled diet a better option than many conventional treats and desserts.

Most tomato sauces contain a significant amount of refined sugar. A better option is to stock your pantry with sugar-free variants to reduce your sugar and calorie intake. The same applies to other pantry staples like mayonnaise, salad dressing and those delicious accoutrements like BBQ and sweet chilli sauce. Instead, boost your diet’s flavour profile with sauces made for sugar-conscious dieters who don’t want to compromise on taste. Read the label on products available at Dis-Chem, including the Lifestyle Food sauce range, to find sugar-free sauces or products that contain no added sugar for a less sinful option.

Canned preserved meats

Plant-based proteins

Often a family favourite, highly processed canned meats generally lack adequate nutrients and contain preservatives. Rather stock your pantry with protein-packed plant-based alternatives such as lentils, chickpeas and beans. These legumes offer a delicious meat replacement in curries, stews and savoury loaves. Choose a range of dried beans for convenience and buy plain canned versions like kidney and black beans without the added salt whenever possible.

GIVE YOUR PANTRY Superpowers

Building up a collection of raw superfood powders in your pantry cupboard is a smart way to boost the nutritional content of your daily diet. These powders deliver concentrated forms of nutrientdense natural superfoods like spirulina, moringa, maca, barley grass, hemp seed, cacao and wheat grass powder. You can add these powders to your smoothies, smoothie bowls, porridges or even mix certain options in with your morning coffee. You can even use some powders as a thickener in soups and sauces after the cooking process is complete.

Ideal products to stock in your pantry include:

• Cacao Powder: Rich in antioxidants, including potent polyphenols known as flavonoids, and important minerals such as iron and magnesium, as well as dietary fibre.

• Hemp Seed Powder: Contains minerals such as zinc, magnesium, manganese and iron, as well as vitamin E and B-vitamins, as well as fibre, protein and monounsaturated and polyunsaturated fats.

• Barley Grass Powder: Rich in a variety of important nutrients including vitamins A, C and K, and a great source of fibre and antioxidants.

• Moringa Powder: Rich in antioxidants like quercetin and chlorogenic acid, bioactive plant compounds, vitamins A and C, calcium, potassium, iron and plant-based protein.

• Wheat Grass Powder: Contains vitamins A, B6, C and K, as well as folate, biotin, riboflavin, calcium, magnesium, manganese and chlorophyll and offers a near complete amino acid profile.

• Maca Powder: Contains vitamins C and B6, as well as numerous minerals such as copper, iron, potassium and manganese. Other beneficial compounds include glucosinolates and polyphenols.

• Spirulina: Rich in plant-based protein and chlorophyll, along with minerals such as iron, phosphorus, magnesium and calcium, powerful antioxidants like beta carotene, and the essential fatty acid gamma linolenic acid.

Alicia

Loumerie

Searching for something sustainable

After searching for a solution online, the friends came across the BodyGoals Transformation Challenge on Instagram (@bodygoalsza). Loumerie and Alicia decided it was time to take action and use the competition as a powerful motivator to create meaningful change in their lives.

“We entered the BodyGoals challenge to change our lifestyle and become more confident in our bodies by achieving the goals we set out for ourselves,” they explain.

The fact that you could enter as a team was a significant drawcard for the besties, and that is how team ‘Power Puff Blondes’ started their journey!

“While most other challenges are for individuals, the BodyGoals Transformation Challenge created a platform where you can compete in teams. And together, we were stronger.”

The BodyGoals programme does away with unsustainable deprivation diets, bizarre food rules and unrealistic workout schedules.

Instead, the team of qualified fitness professionals at BodyGoals create flexible fitness and nutrition plans to fit a client’s individual circumstances.

“We’re passionate about wellbeing and fitness. That’s why we provide women anywhere, regardless of their fitness level, with proven and effective guidance to reach their wellness and fitness goals,” explains BodyGoals programme developer Katy Cloeté (Allderman), who is a qualified biokineticist and the 2020 Biogen Face of Fitness.

“We want anyone who follows our programme to regain their confidence and zest for life, and become their strongest, fittest and most confident self.”

Stay focused on your goals, no matter your opponent’s progress

A flexible fitness and nutrition plan

Photography by Margaux Cronjé Photography imargaux_cronje_photography

Creating new healthy habits

Part of the BodyGoals

Transformation process entails focusing on creating new healthy habits.

“When we started the challenge, we focused on changing three main aspects in our lifestyle. This included drinking sufficient water every day, eating healthy foods daily and exercising regularly,” say Loumerie and Alicia.

The duo recall how hard it was to implement these changes initially. Thankfully, the meal plan provided in the challenge made the transition that much easier for the Power Puff Blondes and helped them stay on track.

“The meal plan was easy to follow and easy to prepare,” they explain.

Finding their motivation

“Staying disciplined, especially over weekends, was the most challenging aspect of the transformation challenge. But as we progressed, we adapted to

tips

Tip 1: Take a picture (in addition to recording your weight and measurements) to identify the things you need to change and use it to keep you motivated.

Tip 2: You have to change the daily habits that led to your weight gain to change how you look and feel.

Tip 3: Stick to the basics and leave the advanced programmes to the competitive physique athletes.

Tip 4: When it comes to workouts and food, choose things you really enjoy.

Tip 5: Making small, consistent changes is the key to long-term success and a permanent transformation.

the new changes and started making good progress.”

The two besties stayed motivated by taking regular photos as seeing the changes to their bodies proved to be their biggest motivator! In the end, team Power Puff Blondes lost a combined 14.6kg, 46cm and maintained their muscle mass by following the plan.

“We were in awe of how much our bodies changed during the 8-week challenge period,” they say.

And these eye-popping results were so impressive that they earned team Power Puff Blondes a finalist spot in the BodyGoals Transformation Challenge!

Need more information on the BodyGoals program? Check out www.bodygoals.co.za

If don’tyoulike something, change it”

“

dru.beast

AFTER

LEAN DOWN SHAPE UP!

AS SOMEONE WHO GREW UP AS AN OVERWEIGHT KID, ANDREW MASILO WAS USED TO BEING BIGGER THAN HIS FRIENDS AND PEERS.

“My childhood nickname was the ‘Big Show’,” he recalls. But it wasn’t until university that he started to take more notice of his weight.

“My weight ballooned so much during my first two years at university that I had to buy a new pair of jeans every other month because the old ones wouldn’t fit anymore.”

Andrew attributes the weight gain to poor eating habits and a lack of physical activity.

“When I got to university, it was a struggle managing the high workload of my engineering studies and the duties I had as a member of my student residence committee.”

Andrew started making food choices based on convenience, opting to eat out almost every day rather than cooking more healthful options.

“Whenever I ate out, I always chose comfort food rather than healthier options, and I consumed more alcoholic beverages.”

HE DROPPED 31KG!

A HEALTH HAZARD

Then Andrew started to experience shortness of breath when doing light physical activities such as riding his bicycle to class or fast-paced walking. That’s when he realised his weight gain was getting out of control and that he needed to do something.

“As someone who grew up with a stutter, I struggled with anxiety and being overweight compounded this condition, causing low self-confidence, especially in public settings. I also had a poor body image.”

This lack of self-esteem meant Andrew often withdrew from social activities. He also started using food as a form of emotional comfort.

“Whenever I felt sad, I used food to make myself feel better. And when I was happy, I used food to celebrate. Eating became a central part of my life.”

With a family history of diabetes, Andrew also knew that his lifestyle and eating habits placed him at significantly higher risk for developing this condition at a very young age.

But it wasn’t until Andrew received a poor grade for a mid-year exam that he decided it was time to take action.

“It was 11 June 2015 when I finally decided to make drastic lifestyle changes to improve my life and part of that was doing something about my weight.”

A CRASH COURSE IN BAD APPROACHES

Following some intensive research on the fastest ways to lose weight, Andrew went on a few crash diets to achieve quick results.

“The first crash diet I did was a purely liquid-based juicing diet. I bought a juicer and made juices using vegetables and fruits for an entire month during

ANDREW’S

BEFORE

the 2015 June recess. I drank only juice and did a 30-minute jog every day.”

Andrew lost a lot of weight following this extreme approach, dropping from 120kg to 89kg in just six weeks.

“Even when I knew that I was starving myself, I was happy that the weight was coming off so quickly. However, I didn’t realise that I was losing muscle in the process.”

And, as often happens following extreme crash diets, Andrew gained back all the weight within three months after stopping the juicing diet. A succession of crash diets followed but all had the same result.

sustainable FINDING A PLAN

“I eventually realised I needed a more sustainable plan that I can use as part of a lifestyle to maintain it for my entire life, not just

After realising the devastating impact his dietary approach had on his muscle mass, Andrew joined a gym in 2016 and started weight training.

“I included a bit of cardio to build my endurance but I still didn’t have a good nutritional plan so my weight continued to fluctuate.”

AGE 26

LIVES PRETORIA, GAUTENG WEIGHT BEFORE 120KG WEIGHT AFTER 89KG CAREER BUSINESS PROCESS ENGINEER

Following more research to help him regain some muscle, Andrew started using USN products in 2019.

“After a few years of procrastinating, I made a New Year’s resolution this year to sign up for the 2022 challenge.

And I am glad I did because the challenge gave me the kickstart I needed to improve my overall fitness and lifestyle choices.”

Andrew earned the People’s Choice Award after entering the challenge and is now a USN ambassador.

He says the comprehensive 12-week plan taught him how to set up his own eating plan and properly calculate his daily calorie requirements.

“I also learnt about the smarter food choices I can make to get all the micronutrients my body needs while maintaining a calorie deficit. As someone who has been overweight for so long, the BMC guide finally helped me understand how to create a sustainable daily eating plan to achieve my weight-loss goals without compromising on my nutrition.”

LIFTING HIS WAY TO SUCCESS

ABOUT MORE THAN WEIGHT

And it is these healthful habits that Andrew credits for his sustained success. The major challenge he faced through this process was realising that not every week will be the same.

“The progress you make on a weekly basis will always fluctuate. Sometimes your progress will plateau, even if you’re doing everything right. But once I understood that progress doesn’t just happen on the scale, I stopped worrying.

“Seeing progress in the other aspects of my life kept me motivated during my journey. And when I needed an extra boost, I received loads of support from my family, especially my mother, and from the BMC community. Seeing all the social media posts from people from all walks of life participating in the challenge motivated me to keep going!”

GEARED FOR FUTURE SUCCESS

Favourite workout?

Leg day

Favourite exercise: Front squats

Favourite healthy dish: 200g lean mince, 100g green peas, 100g mixed frozen vegetables and 200g brown rice.

Favourite snack: Butter flavoured air popped popcorn

Top diet tip: Don’t consume what you can’t track and don’t drink your calories unless it’s a protein shake.

“Based on the training tips, I learned how best to incorporate cardio sessions into my routine to burn more fat and improve my cardiovascular health. And it established a habit of tracking my daily workouts because we had to log our weekly progress on the USN website.”

Andrew now also wakes up every day at 5am for a walk or to do cardio for an hour. He also does strength training at least five times a week, following a 6-day push-pull-legs workout routine with a rest day in between three consecutive days.

And he continues to hit the daily step goal he sets for himself. “Reaching 15,000 steps daily helps me maintain a daily routine – I was on an 80-day goal streak when I completed the challenge.”

Andrew also achieved his dream of competing in his first natural bodybuilding show after stepping on stage at the ICN African Naturals Bodybuilding Show hosted in Durban in August 2022.

“My long-term goal is to become a qualified fitness coach and set up a fitness centre in my hometown of Mabopane and similar disadvantaged communities. I want to provide a safe environment for exercise and offer different kinds of fitness activities to ordinary South Africans to help them meet their personal fitness goals.”

“I plan to slowly work towards increasing my muscle mass through strength training and keep on improving my cardiovascular endurance.”

“SEEING PROGRESS IN THE OTHER ASPECTS OF MY LIFE KEPT ME MOTIVATED DURING MY JOURNEY.”

DIET

SPRING CLEAN

Healthy food swaps and diet techniques to fuel your spring transformation

EVEN IF YOU WERE DILIGENT THROUGHOUT WINTER AND KEPT YOUR CALORIE INTAKE IN CHECK WITH PORTION CONTROL AND BETTER FOOD CHOICES, THERE ARE STILL NUMEROUS WAYS TO SPRING CLEAN YOUR DIET.

Any conventional spring cleaning approach entails getting rid of the clutter and anything else that isn’t working for you, and implementing better options, whether that’s better habits or better choices.

Start with what you don’t need

With this in mind, the first step in any diet spring clean should focus on elimination – or at least cutting back on the foods that don’t support your goals and you don’t need in a healthful eating plan.

Start with the basics, like processed foods and sugar, and try to cut back on alcohol and stimulants like caffeine.

The best way to eliminate these foods from your diet is to remove them from your home. Once you’ve identified the targets, throw away whatever you find in your fridge and pantry and don’t restock them at your next grocery shop.

Refocus on nutritional value

But cleaning up your diet as the seasons change is not just about the food choices we make (or don’t). It is also the ideal time to address the imbalances we create when omitting important food groups during winter.

For instance, a lack of ‘living’ food due to the absence of salads and other fresh, raw foods such as fruits and vegetables means our bodies may lack certain nutrients and important enzymes. And you can compound the issue if you treated winter illnesses with medicines like antibiotics.

The ideal way to get your health, vitality and energy levels back on track for a super summer and swimsuit season is by implementing a few easy food swaps and diet techniques to spring clean your winter diet.

Eating as close to nature as possible in spring should also include as much fresh organic meat and dairy, fish, nuts and seeds as possible.

Change your habits Getting back to basics

Spring is the ideal time to refocus on seasonal eating as there is generally an abundance of fresh fruits and vegetables available at this time of year. Try to add more local seasonal produce to your diet during spring as these foods offer the most nutritional value as they more likely ripened naturally.

Out-of-season produce generally comes from regions that are ‘in season’. This means they’re transported over long distances and it takes time to reach their destination, which can degrade their nutritional content. These foods are also generally gassed, irradiated and preserved in wax to extend shelf life.

For these reasons, seasonal foods are generally also more flavoursome, especially if you can source them direct from the farmer at organic produce markets.

LIKE:

While takeouts are delish and convenient, and have their place in any realistic eating plan, they tend to contain more calories due to the larger portion sizes while offering less nutritional value. So give your diet the spring cleaning it deserves by staying in and cooking healthier meals with fresh, wholesome ingredients, and healthier cooking methods like grilling or air frying.

Committing to make home-cooked meals the foundation of your springtime diet and relegating takeouts to indulgences over the weekend or on special occasions will help you cut out poorer quality foodstuffs from your diet. You may even find that this way of eating also leaves you feeling less bloated and more energised.

To truly be effective and deliver the results you want, every successful diet spring clean also requires an overhaul of your less-then-healthy eating habits, like those weekday takeouts or mindless snacking.

EAT FRESH - EAT ORGANIC

Researchers investigated the effects of ultra-processed foods in older adults without chronic health conditions and linked higher intakes to worse cognitive performance in language and executive function tests among participants. The researchers concluded that reducing your ultra-processed food intake may help improve impaired cognition.

*Study published in the European Journal of Nutrition.

B6

Go natural brain boost

Participants who took vitamin B6 experienced a statistically significant reduction in anxiety symptoms. Researchers suggest that vitamin B6 improved GABA function, which is a neurotransmitter associated with calm and relaxation.

*Study conducted at the University of Reading.

HEA

Laughing is good for the heart and can increase blood flow by 20 percent.

ASK THE PROS

Ayanda via Social Media

CONCEPTION AND PREGNANCY ARE WONDROUS TIMES IN A WOMAN’S LIFE, AND THE BEST WAY TO SUPPORT AND NURTURE NEW LIFE IS WITH OPTIMAL NUTRITION AND A FOCUS ON MOM’S HEALTH.

Creating a healthy body through a wholesome diet and regular exercise provides the ideal environment for conception and largely supports the heightened developmental and energy needs of both mom and baby during pregnancy.

While following a balanced and nutritious diet is most important to meet baby’s developmental needs, quality supplements can help to support the process and ensure there are no nutritional shortfalls.

THE BEST APPROACH is to consult your doctor or OBGYN to devise a personalised nutritional plan that includes appropriate supplements where required.

SUPPORTING GROWTH AND DEVELOPMENT

In general though, there are a few supplements that are safe and generally prescribed and recommended by doctors to support a healthy pregnancy under normal circumstances. While all nutrients are important, there are six key nutrients (as essential fatty acids wouldn’t be a vitamin/mineral) that are vital for your baby’s growth and development and your own health during pregnancy.

How do I support a happy, healthy pregnancy with the right vitamins and minerals?

1 FOLIC ACID

Developing babies require folate (vitamin B9) to reduce the risk of congenital abnormalities and birth defects related to the brain and spine (known as neural tube defects), and taking a folic acid supplement can help to increase folate in the body.

Some studies* also show that a folic acid supplement may help to prevent heart and birth defects in your baby’s mouth, such as cleft lips and palates.

And folate deficiency has been associated with abnormalities in mothers, causing conditions such as anaemia and peripheral neuropathy. Other studies** show that women who take folic acid supplements before falling pregnant conceive at a higher rate.

Pregnant women need between 400-800mcg of folic acid daily to help prevent potential birth defects.

2 CALCIUM

This mineral plays an important role in foetal development, including baby’s bones, teeth, heart, muscle and nerve development, and also serves to maintain normal muscle function in mom.

While the body’s absorption of calcium naturally increases during pregnancy, a calcium supplement will often be prescribed by your doctor in order to reduce the risk of developing preeclampsia, a condition which

has been associated with low levels of calcium in the blood.

A calcium supplement may prove highly beneficial among women who don’t consume dairy or those who follow a low-fat diet. Loss of appetite, which is common in the third trimester, can also lead to a deficiency. An ideal and effective prenatal calcium supplement typically contains calcium citrate and an equal amount of magnesium to create the optimal balance of these two synergistic minerals.

4 ESSENTIAL FATTY ACIDS

Essential Fatty Acids (EFA) are another important nutrient for foetal development, especially for nervous system and retinal development in baby. Maintaining an optimal EFA intake after pregnancy will also ensure baby gets sufficient amounts from breast milk to support continued brain and nervous system development.

3 VITAMIN D

Vitamin D is essential for optimal calcium absorption and also supports nerve, muscle and immune system function in mom.

This “sunshine vitamin” is also important to help bone and teeth development in your growing baby.

Pregnant women may require up to 600 IU of vitamin D daily. Ideal sources include fatty fish such as salmon and fortified products, as well as vitamin D supplements and prenatal multivitamins.

Docosahexaenoic acid (DHA) is a particularly important form of EFA during pregnancy for developing healthy nervous systems and eyes.

You can find EFAs in fish, nuts, seeds and leafy greens, but the need to eliminate fish from a pregnancy diet due to the potential for ingesting mercury and other micro-organisms makes EFA supplements a sensible addition to your nutritional plan during this time (low-mercury fish is still advised). There are various fish and flaxbased supplements specially formulated for pregnant and lactating women that contain DHA.

Loss of appetite, which is common in the third trimester, can also lead to a calcium deficiency.

5 IRON

Low iron levels during pregnancy can increase the risk for low birth weights and/or pre-term delivery, as well as low milk supply, clogged milk ducts and yeast infections.

As such, any expectant mom who suffers from medically-diagnosed iron-deficiency anaemia – which can result from a poor diet, plant-based diets or poor absorption – may benefit from an iron supplement. It is important to determine the ideal level of necessary supplemental support in conjunction with your doctor. As vitamin C enhances iron absorption, it is often beneficial to take iron and vitamin C together.

6 IODINE

Your body needs iodine to create thyroid hormones, which are vital for energy production and normal brain and neural development in the foetus.

During pregnancy, women need up to 220mcg of iodine daily.

Ideal dietary sources include fish, dairy, enriched or fortified food products such as cereals and breads, and iodised salt. Speak to your doctor about an iodine supplement if necessary.

A severe iodine deficiency can also lead to a thyroid condition known as hypothyroidism, where the thyroid produces too little thyroid hormone, which can affect both mom and baby in various ways. As such, it is vital to identify and treat this condition early on in a pregnancy in conjunction with your doctor to ensure a healthy outcome.

LF RECOMMENDS

ADDITIONAL SUPPORT: PROBIOTICS

Many women can experience yeast infections due to an imbalance in bacteria, which they can pass on to baby via the birthing canal and can lead to thrush (yeast infection of the mouth), diaper rash and colic. Taking probiotics may help to reduce the risk of yeast infections.

PRENATAL SUPPLEMENTS

A comprehensive prenatal supplement will support your wholesome diet and help you meet most of your nutritional requirements during pregnancy in one convenient daily dose. These multivitamin and mineral complexes typically contain all the nutrients mentioned in this article (however, iodine and probiotics are typical exceptions), so read the labels on the extensive range available at Dis-Chem to find the ideal product to support a healthy and happy pregnancy (after consulting with your OBGYN, of course!).

References: *Cardiovasc Diagn Ther. 2019 Oct; 9(Suppl 2): S424–S433. Doi: 10.21037/cdt.2019.02.03 **Clin Med Insights Womens Health. 2019; 12: 1179562X19843868. Published online 2019 Apr 23. doi: 10.1177/1179562X19843868

Mumomega Pregnancy

GIVING LITTLE ADVENTURERS THE BOOST THEY NEED

We’re excited to share that Lifestyle Nutrition has recently been rebranded to Lifestyle Health, with all new packaging! All the same trusted, quality products and formulas, so you can still get all of your favourite products for you and your family, just like our tasty range of vitamin and mineral gummies for kids. Visit any Dis-Chem to view more of the range and find out about exciting new developments still to come!

SPRING CLEAN YOUR SLEEP ROUTINE

Good sleep is vital for vibrant health, physical and cognitive performance, and optimal recovery.

Why your Zs are more important than you think

It’s the time when we restore and rejuvenate body and mind through various processes that repair cells throughout our body, and sleep restores and strengthens the immune and nervous systems.

QUALITY + QUANTITY

Healthy restorative sleep is a combination of quantity (7 to 9 hours a night) and quality (sufficient time spent in the deep sleep phase).

THE GOLDEN SLEEP RULE

A full night of sleep includes a series of 90-minute cycles. During each sleep cycle, your brain moves from deep, non-rapid eye movement (nonREM) sleep to REM sleep. While the duration of every subsequent sleep cycle remains constant at 90 minutes, the ratio of non-REM to REM sleep changes.

Sleep is also responsible for maintaining normal cognitive function including speech, memory and innovative and flexible thinking.

And every good night of quality sleep needs a healthy bedtime routine that helps you fall asleep quickly because the hours before midnight are golden when it comes to sleep quality.

And it is in the early stages when you typically experience the most restorative non-REM sleep. It is usually between 8pm and 12am when your brain and body have the best opportunity to get all the non-REM and REM sleep they need to function optimally the next day.

You can help spring clean your sleep routine by implementing healthy bedtime habits with some sound sleep hygiene practices to help you fall asleep faster and drop into deep non-REM sleep sooner.

SLEEP HYGIENE PRACTISES

Sleep hygiene includes factors such as your environment and surroundings and your habits leading up to bedtime.

EVERY SOUND BEDTIME ROUTINE REQUIRES A SET, CONSISTENT BEDTIME.

After establishing a standard bedtime, create a wind-down routine that is conducive to better sleep around this schedule.

Developing a routine each night before bed will help prepare your mind and body for sleep. This could include activities that calm your body and mind, such as reading, meditation or taking a relaxing bath. Drinking herbal teas before bed can also help calm your body and mind.

Try to avoid intense exercise, and stimulants from coffee, energy drinks or preworkout supplements late in the afternoon or early evening as your increased heart rate and elevated body temperature can hamper your ability to fall asleep quickly.

And aim to eat dinner early and avoid large, carb-laden meals. Do not drink alcohol before bed as it can suppress melatonin production, which is an important sleepregulating hormone that governs our wake-sleep cycle.

ELIMINATE LIGHT

You can also boost natural melatonin production by reducing exposure to artificial light at night and eliminating light from your bedroom, especially blue light from TV, smartphone, tablet and laptop screens. Exposure to artificial light can reduce melatonin production at night, which often results in an inability to fall asleep quickly, night-time wakefulness or altered sleep patterns.

Creating a dark environment in which to wind down with black-out curtains and a nodevice rule in the bedroom will help you fall asleep faster. And don’t work in bed. Not only does it expose your brain to blue light from the screen but it also prevents your brain from turning off and overstimulates your senses, which will keep you awake.

REGULATE

BODY TEMP

Another way to increase melatonin output at night is to expose yourself to intense light during the day, especially sunlight. Bright light causes body temperature to rise and suppresses melatonin production during the day, which makes you feel more awake.

It also causes your body temperature to drop more efficiently at night, which increases melatonin output. Similarly, keeping your bedroom at a cool (not cold) temperature helps your body temperature drop to levels that induce sleep.

SUPPLEMENT SUPPORT

If you still struggle to fall asleep quickly and stay asleep, consider adding supplements to your routine. A natural product such as Biogen Sure Sleep contains herbal ingredients such as valerian extract, passionflower and hops extract, which can help you relax and calms your mind and body.

A supplement that supports natural serotonin production, such as Biogen’s 5-HTP Neuro, can also support better sleep quality. Other off-the-shelf supplements that may offer additional support include magnesium, calcium, CBD and GABA, a neurotransmitter responsible for calming your central nervous system.

Products such as Biogen RE | NU Beauty Sleep are also designed to help you unwind and de-stress as each serving contains valerian and vitamin B6 to support healthy sleep and rejuvenation. The combination of passionflower, valerian and lemon balm may also support mental relaxation.

Humans spend 1/3 of their life sleeping.

DID YOU KNOW

According to the Sleep Foundation, lying on your side is the ideal sleeping position as it offers several benefits, including better spinal alignment.

5 tips to help you fall asleep faster:

Increase your exposure to sunlight during the day. It will help you fall asleep quicker and improves deep sleep.

Move more. Just 30 minutes of exercise a day correlated with 14 extra minutes of sleep per night in one study.

Reduce your sugar, alcohol and caffeine intakes. This will improve sleep quality and reduce nighttime wakefulness.

Sleep immunity...boosts

Write down anything you need to remember for the next day before going to sleep. And keep a notebook next to your bed in case you think of anything else you need to remember.

Try to avoid napping during the day, especially later in the afternoon.

GUT HEALTH

BOOST ABSORPTION TO GET THE MOST FROM YOUR DIET

THE KEY TO MEETING YOUR NUTRITIONAL NEEDS IS A HEALTHFUL, WHOLESOME DIET COMPRISED PREDOMINANTLY OF NATURAL FOODS SUPPORTED WITH QUALITY SUPPLEMENTS WHERE REQUIRED. BUT DID YOU KNOW THAT YOU WON’T GET THE FULL BENEFIT FROM YOUR EFFORTS IF YOUR BODY IS UNABLE TO EFFECTIVELY ABSORB THESE NUTRIENTS?

DIGESTIVE DISORDERS TO BLAME

The important role that effective absorption plays in the optimal nutrition equation is often overlooked, yet malabsorption is a growing issue worldwide.

Malabsorption due to various common digestive disorders can compromise our ability to adequately digest and absorb the fats, carbohydrates, proteins, vitamins, minerals and trace elements we get from our food and supplements.

While digestion and nutrient absorption are interdependent, malabsorption can result from poor digestion – how our bodies break down the nutrients we eat – and can also relate to our body’s inability to effectively absorb nutrients at specific locations in the digestive tract.

For example, when bowel transit time is too quick or too slow (known as impaired GI motility), the risk of malabsorption increases as the digestive system fails to function properly.

Additional factors that can affect absorption include digestive defects caused by issues with or damage to the mucosa in the digestive tract, congenital defects in the intestines or compromised blood flow to the intestines.

Other potential issues such as inflammatory bowel disease (IBD), gut permeability, leaky gut syndrome, celiac disease, Crohn’s disease, cystic fibrosis or even an imbalance of flora in the gut microbiome can also impair the absorption of specific nutrients.

Antibiotic overuse, direct trauma to the gut or damage caused by surgery may affect digestion and absorption as well.

SPOT THE SYMPTOMS

bones.

OTHER POSSIBLE SYMPTOMS MAY INCLUDE

Chronic fatigue, weakness and lethargy Gas, bloating and/or cramping

Changes in the colour and consistency of your stools – a pale to white colour and/or greasy in texture

Longer-term issues could include irondeficiency anaemia, which can result in shortness of breath.

SEARCHING FOR CAUSES

When doctors suspect malabsorption, they will typically take a patient history to identify recurring issues and may order specific testing such as blood, faecal and/or breath tests to support a diagnosis.

As nutrient absorption occurs at three main points along the digestive tract, medical specialists will categorise malabsorption issues according to the relevant stage that is affected.

These include:

1. The luminal phase: Involves mechanical digestion (chewing and mixing) and digestive enzymes.

2. The mucosal phase: Nutrient absorption by the mucosal membrane.

3. The post-absorptive phase: Facilitated by the lymphatic system and adequate blood flow.

Examples of non-specific symptoms related to malabsorption include unintentional or unexplained weight loss, muscle wasting, persistent diarrhoea, poor wound or injury healing, delayed growth and development in children or brittle

YOU DO NOT GET THE FULL BENEFIT FROM A HEALTHY DIET IF YOUR BODY IS UNABLE TO EFFECTIVELY ABSORB NUTRIENTS

TREATING THE CONDITION

Treatment approaches and recommendations will follow based on a more specific diagnosis. Often, sufferers need to combine approaches to improve digestion and enhance absorption to address malabsorption.

Treatment protocols typically aim to correct deficiencies with nutritional interventions and supplements while also treating the underlying cause, which may include medications or other treatment protocols. In conditions related to allergies, it is important to avoid common triggers such as gluten or dairy.

You can also take a proactive approach by improving your digestion by adding digestive enzymes and probiotics and prebiotics to your daily supplement regimen.

Digestive enzyme tablets taken with meals help your body to digest the food you eat and break it down into smaller molecules so your body can absorb the nutrients you need. Effective supplements typically contain a blend of all the major digestive enzymes.

Supplemental probiotics can provide additional support by repopulating the gut with beneficial bacteria that aid digestion and absorption.

Studies show that supplementing with probiotics can facilitate the absorption of more amino acids from a protein meal and significantly boosts vitamin D levels circulating in the bloodstream.

And including more soluble and insoluble prebiotic fibre in your diet from food and supplements provides important sustenance for the probiotic bacteria, which supports colony growth and allows them to thrive.

Your body also needs both forms of fibre to support optimal digestion by improving gut motility and bowel transit time to reduce cases of constipation or diarrhoea. LF

published in Obesity Reviews.

ASK THE PROS

SOMETIMES, LIFE (AND THE WEATHER) CAN DERAIL OUR BEST INTENTIONS TO TRAIN THROUGH WINTER.

Whether you’ve taken time off through illness, a lack of motivation to exercise in the cold, injury, or work or family commitments, it is important to follow specific guidelines to make a safe return to your normal training routine.

Following these guidelines will help reduce your injury risk, and will ensure an enjoyable experience that is free from that dreaded next-day muscle soreness.

MOVE BETTER

Countering the effects associated with a lack of regular movement is the first issue we should address after any layoff.

Jumping straight back into the training programme you followed before winter is a bad idea.

The lack of regular exercise and basic everyday activities generally results in immobile joints and stiffer muscles and connective tissues.

As such, jumping straight back into the training programme you followed before winter is a bad idea.

Issues typically occur in your neck, shoulders, hips and lower back following extended periods without regular movement and mobility.

It is, therefore, important to address any potential structural or biomechanical issues before getting back to the gym.

I didn’t stick to my training plan through winter. What’s the best way to get back to training?

Lethabo via social media

FOLLOWING THESE GUIDELINES WILL HELP REDUCE YOUR INJURY RISK

GET ASSESSED

Visiting a qualified biokineticist or physiotherapist for an assessment before restarting your gym routine is the ideal approach.

This consultation can pick up on any major strength or biomechanical imbalances.

These fitness professionals can then recommend the appropriate treatment or prescribe a prehabilitation or rehabilitation programme to follow before getting back to your normal routine.

“A qualified healthcare provider can ensure that everything is fine, or a movement specialist can prescribe individualised mobility and strength plans to address any imbalances or weaknesses to reduce your injury risk,” affirms Michelle Willenberg, a biokineticist at Samantha Dunbar Inc, registered physiotherapists and biokinetics.

A SENSIBLE APPROACH

When you’re finally ready to make your return to gym, Willenberg suggests that you start sensibly.

“Don’t just jump into a new programme or pick up where you left off. Ramp up your training intensity and volume slowly, and take sufficient rest between sessions to fully recover.”

Willenberg recommends starting with 30 minutes at 60% of your pre-winter intensity. “That equates to an RPE of 6/10. Those who remained somewhat active could accelerate their weekly ramp up, but everyone should gauge as they go and listen to their body.” It is also prudent to review your exercise form and technique, and re-engage movement patterns w bodyweight exercises and drills before adding resistance or significant weight to reduce injury risk.

“Don’t just jump into a new programme or pick up where you left off.”

training intensity

AVOID THE DREADED DOMS

Willenberg says you can avoid those ‘T-Rex’ arms and stiff leg hobble by starting with light weights and compound movements as part of full-body workouts.

Isolating muscles from day one can cause serious Delayed Onset Muscle Soreness, or DOMS.

While some next-day stiffness is welcome – it lets us know we had a good session – it shouldn’t be painful or stop us from training again the next day.

Start with a full-body workout regimen for the first few weeks, including one exercise per muscle group initially. This combination of low volume and light intensity will reduce the amount of damage that occurs to muscle and connective tissues. You can also take longer rest intervals between sets at first.

BACK TO FULL FITNESS

The time it takes to return to the level of strength and fitness you had before your winter hibernation will depend on numerous factors.

An important consideration is your training history –how long you’ve been active in the gym.

This factor affects elements like muscle memory, your adaptive response, and the efficiency with which your various systems respond to retraining.

It typically takes twice as long to regain what you lost during your layoff. For example, if you took a month off, give yourself about two months to get back to full fitness.

Again, this can vary between individuals but this timeframe offers a general guideline to set realistic expectations.

“Slowly build up over a few weeks to transition back to a split routine, and include active rest sessions between your weight training days with walks, yoga or Pilates.

Aim to keep moving to make a quicker and safe return to your usual routine,” concludes Willenberg.

Mobility and stretching sessions are other ideal options for active rest. It is also a sensible approach to transition to an upper-lower body split routine before getting back to highervolume body-part isolation training plans.

IT TYPICALLY TAKES TWICE AS LONG TO REGAIN WHAT YOU LOST DURING YOUR LAYOFF

“ramp up your

and volume slowly”

“everyone should gauge as they go and listen to their body.”

FULL-BODY RESISTANCE BAND WORKOUT

GYM

Combining supersets and heavy duty resistance loops is a super way to supersize your results, and they are a perfect addition to pop in your bag and use them at gym. SCAN ME

THE WORKOUT

Perform the two exercises in each superset back-to-back without resting between them. Move as quickly as possible between exercises. Complete 12-15 reps for each exercise and 2-3 sets per superset. Rest after completing each superset. Move to the next superset in the sequence once complete.

SUPERSET

1

LEGS, SHOULDERS AND BICEPS

A Reverse lunge (right leg) with press

HOW TO: Take a step back and drop your right knee down to just above floor level. As you do so, press your arms upward. Extend your leading leg and hip to stand back up, bringing your leg back to the starting position.

B Reverse lunge (left leg) with curl Take a step back with the leg not on the band.

HOW TO: Drop your knee down to just above floor level. As you do so, curl your hands up. Extend your leading leg and hip to stand back up, bringing your trailing leg back to the starting position.

REVERSE LUNGE (RIGHT LEG) WITH PRESS REVERSE LUNGE (LEFT LEG) WITH CURL

A Assisted band pull ups (from high anchor point on cross bar)

Anchor a resistance band on the cross bar. Position yourself on the pull up bar using an overhand grip that’s slightly wider than shoulder-width apart.

HOW TO: Place either your knees or feet in the band. Raise your body as high as you can. Slowly lower back down to the starting position.

For sign-up details and club facilities, planetfitness.co.za

TRICEP OVERHEAD EXTENSIONS (FROM HIGH ANCHOR POINT ON CROSS BAR)

BACK AND TRICEPS

B Tricep overhead extensions (from high anchor point on cross bar) With the resistance band anchored on the cross bar, hold one end of the loop above your head and turn away from the anchor point.

HOW TO: Take a big step forward to place tension on the band. Hinge at the hips. Extend your arms over your head, then return the band to the starting position under control.

SUPERSET 3

UPPER BACK

A Band pull-aparts Stand upright and hold the exercise band in front of you at around chest height. Position your hands shoulderwidth apart with your arms extended.

HOW TO: Pull the band apart. Return your hands to the starting position under control and repeat for the required reps.

B Band reverse flys Stand on a resistance band and hold the ends with both hands by your shins. Slightly bend your knees and lower your back so it’s parallel to the floor.

HOW TO: Raise your arms to the side as far as you can go. Pause, then lower the band to the starting position and repeat.

athletes...

A Band lateral raise

Anchor a band to a low point of a vertical bar. Stand side-on to the anchor point.

HOW TO: Grasp one end with the hand furthest away from the anchor point. Lift that arm up and out to the side to perform a lateral raise. Lower the arm back down under control.

B Band high pull

Anchor a band to a low point and hold the band with an underhand grip about shoulder-width apart.

HOW TO: Lift the band until it’s in line with your collar bones. Lower and repeat.

www.dischem.co.za/planet-fitness

A Tricep pushdown

Anchor a resistance band on the cross bar.

HOW TO: Grab the resistance band with both hands (palms facing in) just below chest height. Keep your elbows tight into your side and extend your elbows to press your hands down towards your waist. Bring your hands back up to just below chest height under control.

B High band bicep curls

Anchor a resistance band on the cross bar. Grab the other end of the looped band with both hands.

HOW TO: Step away from the anchor point. Curl your arms to bring your hands to your forehead. Extend your elbows and repeat the movement for the required reps.

HIGH BAND BICEP CURLS

B Isometric hamstring curl

Anchor the band low down on the pole. Place your right ankle in the loop. Move away from the anchor point to create tension on the band.

HOW TO: Curl your knee to 90 degrees. Hold this position against the resistance. Repeat on the other leg.

SUPERSET 6 GLUTES AND HAMSTRINGS

A Glute kick complex

Position a mini band around both ankles.

HOW TO: Perform 5 side kicks with your left leg, 5 x 45-degree kicks on the same leg and 5 x backward kicks. Repeat on your right leg to complete the set.

ISOMETRIC HAMSTRING CURL

Supersets work because they increase workout volume and density, which helps you burn more calories, improve strength and endurance, and condition your muscles.

SUPERSET 7

CORE

A Woodchops

Anchor the band at the base of the pole. Hold the ends together in both hands, positioned out to the side and slightly down.

HOW TO: Pull the band up across your body while rotating your torso. Return to the starting position by lowering the band under control and twisting your torso back. Repeat the movement for the required reps, then swap sides and repeat.

B Plank with band row

Anchor the band low down on a post in front of you.

HOW TO: Assume a plank position with your core tight and glutes squeezed. Keeping your lower back flat, reach forward with one arm, grab the handle, and row it to your rib cage and back with control while keeping your body tense. PLANK WITH BAND ROW

WOODCHOPS

ALL THE ENERGY WITHOUT THE BUZZ

Pre-workout supplements have become a popular product category as more people get serious about their training and look for ways to boost their workout intensity, their performance and their results.

To meet this demand, the supplement shelves at your local Dis-Chem carry an extensive range of pre-workout products from leading supplement brands to meet different needs and preferences –from the more potent pick-me-up formulations to stimulant-free options for sensitive individuals who want a boost without the buzz.

Whether you’re looking for a lift after a long day at work or need some extra energy to power through a gruelling workout, pre-workouts typically contain energy-boosting and metabolismenhancing ingredients in the form of stimulants –typically caffeine.

These ingredients give you that buzz as they stimulate your nervous system for a mental and physical boost before training, which is why you feel more alert, awake and full of energy. They may also increase your heart rate and raise your blood pressure and body temperature, depending on the type of stimulant used.

However, some people are sensitive to these effects. Others may already take a stimulant-based fat burner and do not want to double-dose on these potent ingredients as this can disrupt your sleep and overstimulate your nervous and endocrine (hormone) systems.

STIM-FREE ENERGY

Supplement manufacturers now create various stimulant-free (stimfree) products, which are formulated without caffeine and other common compounds. Instead, they contain a potent blend of active substances, including scientifically-researched and patented ingredients like GlycerSize™, and substances like citrulline malate (or L-citrulline), L-arginine and grape seed extract that promote vasodilation by producing more nitric oxide. This effect helps to get more blood to working muscles, which increases muscle pumps and enhances endurance and power by delivering more performanceenhancing ingredients contained in preworkouts, like glucose, creatine, N-acetyl cysteine and betaine anhydrous.

Other common performanceenhancing ingredients include amino acids

For example, glycine helps to enhance peak power production and reduce lactate build-up during repeated, high-intensity exercise when taken up to 90 minutes before training, according to one study.

And taurine, L-tyrosine

and L-theanine help to produce neurotransmitters like dopamine, serotonin and GABA, which reduce stress and are linked with enhanced mood. These amino acids also improve energy production, along with B-vitamins

And many stim-free products now contain powerful nootropics such as Alpha GPC and Huperzine A to enhance alertness, focus and concentration for that mental edge during workouts. Without the impact on your nervous system, you can use stimfree pre-workout products in the late afternoon or early evening to maximise your workout intensity, without jeopardising your sleep quality or experiencing any jitters.

And stim-free products are the ideal option for those who use pre-workouts regularly and want to cycle their use of stimulant-based products.

BIOGEN

RAGE Energy Zero

USN XTS Pump

USN

Qhush Super Pump – Stim-Free

NPL Vaso Pump

NPL Glycer Pump

PERFORMED BY MEAGHAN TERZIS IMEAGHANTERZIS PHOTOGRAPHY BY JAMES PATRICK | WWW.JAMESPATRICK.COM

Train anywhere, any time.

WORKOUT STRUCTURE

Complete 15-20 reps for each exercise.

Move immediately to the next exercise.

Work through the entire circuit before taking a break.

Repeat the circuit for a total of 3 rounds to complete the workout.

MINIMISE INJURY RISK DUE TO THE TYPE OF STRESS IMPOSED.

And bands offer a different form of resistance than weights. The constant tension requires muscle activation on the contraction (concentric) and the extension (eccentric) movements. And they don’t place stress on joints, like weights often do, which can reduce your injury risk.

LAT PULLDOWN

THE MOVE: Place the mini band around your wrists and lift your hands over your head. Push your hands apart to create slight tension in the band. Drive your elbows down and push your hands outward as you lower the band behind your head. Lift your hands back up to the starting position and repeat.

Continuous tension develops more holistic strength.

SINGLE ARM CHEST PRESS

THE MOVE: Loop the mini band over one shoulder and grasp the bottom side with the hand on the same side. Rotate your arm until your palm faces forward with your arm bent at 45 degrees. Press your hand forward, then return it to the starting position under control. Repeat all reps with that arm, then switch arms.

Form

upright with your back flat

ARM SPREAD

THE MOVE: Place the mini band around your wrists. Bend your elbows and keep your arms up in front of you at chest height. Pull the mini band apart. Return your hands to the starting position under control and repeat.

SEATED ROW

THE MOVE: Sit with your legs straight out in front of you, with the band over your feet and both hands holding the band. Pull the band towards you by driving your elbows back. Extend your arms under control to return to the starting position.

Form tip: Drive your hands out (not your elbows) to activate your upper back muscles.

tip: Sit

and core engaged. Bands don’t place the same stress on joints, like dumbbells and kettlebells do, which reduces injury risk

TRICEP PUSHDOWN

THE MOVE: Loop the mini band over one shoulder and grasp the bottom side with the hand on the same side. Pull down on the mini band as you extend your arm. Hold for a count in the fully extended position, then return to the starting position under control.

LATERAL WALK

THE MOVE: Place the mini band below your knees, with your feet placed shoulder-width apart. With your hands on your hips, step one foot out to the side. Let the trailing foot follow while maintaining control of your foot placement. Walk in one direction for the required reps before moving back in the opposite direction.

Form tip: Ensure that your knees do not cave in while you step.

Form tip: Stop before your elbow reaches full lockout.

Form tip: Don’t fully extend your arm and lock out your elbow at the bottom.

BICEP CURL

THE MOVE: Drop down into a half-kneeling position with your left knee on the floor and your right foot flat. Step on one end of the mini band with your right foot. Grasp the free end of the mini band with your right hand, palm facing up. Curl the band up towards your shoulder. Slowly lower the band back down under control. Repeat for the required reps then repeat on the other arm.

Form tip: Keep your core engaged, chest up and back flat. Don’t let your knees collapse in.

BANDED SQUAT

THE MOVE: Position the mini band above your knees. Stand with your feet about shoulder-width apart and your toes pointing slightly outward. Bend your knees and push your hips back to drop down into a squat. Push through your heels and extend your knees and hips to stand back up. Squeeze your glutes at the top.

Form tip: Maintain a flat back by engaging your core – pull your belly button up towards your spine and push your hips back.

DONKEY KICKS

THE MOVE: Drop down onto your hands and knees. Place the mini band around both legs at a mid-thigh position and start with your knees hip-width apart. Push the heel of one leg backward against the resistance of the band, keeping your knee bent until it is parallel to the floor. Pause for a count with your foot pointing to the ceiling. Slowly return to the starting position. Repeat for the required reps then switch legs.

OVER

For some, it is losing a few kilos and a few centimetres around the waist. For others, it is a lower body fat percentage and an extra few inches of muscle gained on the biceps. For most, it’s often a combination of all of these.

MAKE OVER LIFESTYLE

MORE THAN JUST PHYSICAL

Any successful and sustainable transformation is about more than just physical change. A spring transformation plan should also address your lifestyle, mindset and attitude.

Beyond the physical changes, a lifestyle transformation is the ideal way to create new healthy habits that can last you a lifetime.

For instance, embracing the right transformation approach can teach you how to adopt new habits that are hard to break, such as portion control and eating the right quantities of food to meet your daily energy requirements without gaining weight.

Shopping, prepping and timing your meals appropriately are some of the other skills you will learn during a transformation challenge, which you can carry over into daily life long after the challenge ends.

Once you start following these healthy habits automatically with little thought or perceived effort, this way of living becomes your new normal. Over time, the lifestyle changes you initially felt were hard to go through no longer seem like such a struggle.

Ultimately, completing a transformation means you undergo a marked change in every aspect of your life, with the physical changes to your body the absolute manifestation of this process.

IGNITING YOUR MOTIVATION

Everyone who has successfully navigated a body and lifestyle transformation remembers the trigger – that watershed moment when they finally decided enough was enough.

For some, it was the day they could no longer fit into their favourite pair of jeans. For others, it was the unrecognisable reflection that stared back at them in the mirror one morning.

While the trigger is different for everyone, the common denominator in every transformation is the overwhelming desire to change some aspect of your life or body. This realisation ignites the conviction to find an approach or plan that resonates with you and that you can implement within the everyday commitments and restrictions of your life.

When that moment arrives for you, adopting an effective and sustainable approach will determine your ultimate success. To help you find the best approach for your goals, follow this transformation blueprint to transform your lifestyle for good!

Once you start following these healthy habits automatically with little thought or perceived effort, this way of living becomes your new normal

Yes, even you can learn to love salads

MAKEOVER

FIND YOUR REASON

Ask yourself, ‘why am I doing this?’

Everyone needs a fundamental reason to commit to a transformation that runs deeper than simply getting a better body.

Your reason should be deeply personal so that you can create an emotional connection to it. If you are doing this transformation for anyone but yourself, you’re more likely to fail. Whether it is to improve your

health for a better quality of life, or increase your longevity to be there for your children and grandchildren, this goal will give you the motivation you need to push through the tough days and see the process through to the end.

As a starting point for your transformation, take some time out to establish your overarching goal and then interrogate it by asking yourself the following questions:

Why did you choose that goal?

Why do you want to achieve this goal?

How much do you really want or need to achieve this goal?

Hopefully, you’ll discover that your goal carries intrinsic value, which is the most powerful form of motivation there is

INTRINSIC MOTIVATION: A form of internal motivation driven by an interest or enjoyment in the task itself, rather than relying on external factors or rewards like a trophy, medal or recognition from others.

EXTRINSIC MOTIVATION: A form of external motivation to behave in a certain way or engage in an activity to earn recognition from others, a reward or avoid punishment.

What will happen if you don’t achieve your goal?

Am I making this harder than it needs to be?

How will your efforts to attain this goal fit into your current lifestyle and situation?

Do you have sufficient time to dedicate to achieving the goal in the timeframe you’ve set out?

While extrinsic motivation also works, it fails to provide the sustained motivation we need to achieve long-term goals. Ultimately, many of us fail to achieve success because we choose to do things that we don’t like doing to achieve an outcome that we believe will appease others.

This process will help you determine whether your motivation is extrinsic or intrinsic.

BE SMART ABOUT IT

Once you have the overarching objective in mind, break down your ultimate goal into smaller objectives. This approach will ensure you always have something to work towards over the short term.

You should determine every goal, big or small, with the SMART approach:

SPECIFIC: Be clear and unambiguous, like lose 6kg in 12 weeks.

MEASURABLE: Measure your progress towards this goal with regular body composition and fitness assessments.

ACHIEVABLE: Do your research and speak to a professional to set an attainable goal.

REALISTIC: The goals should reflect what you want and what you can realistically achieve based on your genetics, how much spare time you have and the other resources at your disposal.

TIME-BOUND: Set a deadline and a clearly defined timeline punctuated with smaller achievements, which maintain motivation and create a sense of achievement.

Setting smaller goals to achieve on your journey to your overall goal will help you maintain a positive mindset and create a sense of achievement at every milestone.

IMPLEMENT A PLAN

We’ve all heard the cliché: But this is a transformation truism. The goals you define for yourself will guide and inform the plan you need to follow for your transformation, from the food you prepare and eat to the type of training you perform.

Your transformation plan is your blueprint for success. It should cover various elements:

Your exercise programme.

Your diet plan.

Your supplement plan.

Your daily schedule to fit everything into your day.

You can take the time to draw up a clear plan of action or you can pay an expert to do the planning for you. Your options when looking for a guide include:

A personal trainer at your local gym

An online transformation coach

1 2 3 4 3

A branded transformation challenge

A branded body transformation challenge, which commonly takes place over 8 to 12 weeks, offers a tried and trusted way to transform your body and lifestyle through the right combination of exercise, nutrition and supplementation.

It is a convenient way to implement a structured plan in your life to achieve a personal health and fitness goal.

And while it is challenging, it is achievable. You just need to look at the number of successful transformation stories to realise these programmes offer a proven formula for success. All you need to do is follow the plan by closely adhering to the diet and exercise guidelines to achieve amazing results.

Failing to plan is planning to fail.

HOW

HARNESS THE POWER OF YOUR MIND

Your mindset is going to determine whether you stick to the plan and succeed or if you fail.

You must believe in the goals you set for yourself. And it is hard, if not impossible, to get anywhere unless you know where you are going. Creating a clear picture in your mind of what you want will fuel your motivation to keep going.

Once you know what you want, visualise what it will look like and feel like. What will you weigh? How will it feel? What will you wear on the beach in December? How will your colleagues and partner look at you? More importantly, how will you look at yourself? Visualise loving who you are, what you feel like, and what you look like.

Ultimately, you need to visualise the end result before you can make it happen. Use visualisation daily to reinforce your mindset and remain focused on achieving your goal.

If you know someone is waiting for you at 6am, you’ll make sure you turn up, no matter how cold or dark it is outside!

CREATE ACCOUNTABILITY

Accountability is another vital element in every successful transformation.

If you have the discipline and willpower, you can hold yourself accountable. But that doesn’t work for everyone, and that’s also okay.

Outsourcing accountability to a training buddy or personal trainer also works wonders! Besides the obvious knowledge a good personal trainer brings to the equation, when you’ve paid someone to meet you at the gym at a certain time

every week, you’re less likely to skip the session. And the same principle applies to a training buddy. If you know someone is waiting for you at 6am, you’ll make sure you turn up, no matter how cold or dark it is outside!

Telling people about your goal is another effective accountability tool. More and more, people are using social media to publicly declare their transformation intentions. This creates an added incentive to stick to the plan, with many drawing additional inspiration and motivation from the comments of support.

IDEAL WAYS TO HARNESS THE POWER OF SOCIAL MEDIA INCLUDE:

Posting weekly progress pictures. Posting weekly weigh-ins. Sharing your weekly workout programme and diet plan.

Posting progress update measurements on your social platforms.

TRACK YOUR PROGRESS

Regular posts on Instagram and Facebook also offer a great way to track your progress over time.

Another beneficial approach is to keep a training log via a training app or a physical log book.

When you do, track everything.

Log your eating and training. Note how you felt. Input your weights, reps and sets. Ideally, you want to see steady, incremental progression over time.

And when the progress plateaus, and it eventually will, you can use your training and eating logs to review your approach and tweak your plan to kick-start the process again.

Body

Waist-to-Hip ratio (WHR)

Body fat

Body

Cholesterol

Total

balancing all the elements

A transformation is not easy, but it is possible. It just takes the right approach, coupled with commitment and dedication every day.

But it’s important to realise that a transformation challenge is not about spending countless hours in the gym, obsessing about food and dieting, and feeling hungry and deprived all the time.

It is about eliminating as much guesswork as possible so that the average person can follow a plan to get the most out of the process – not only over the course of the 12 weeks but for a lifetime.

A simple plan that is easy to follow will improve your chances of seeing it through to the end. If you commit to it and give the process your all, you will achieve the results you are after!

Ultimately, your transformation plan is merely a starting point to living a healthy life and to continue putting into action everything you have learnt through the journey, which will help you live your best life long after you have achieved your body transformation goals.

$72 billion

A global analysis by The Insight Partners predicts that the sports nutrition market will grow to $72.17 billion by 2028, led by the sports supplements segment.

GUT CHECK YOUR PERFORMANCE

New research out of UC Riverside demonstrates that killing essential gut bacteria with antibiotics impacts an athlete’s motivation and endurance.

Read more about improved absorbtion on page 70 *Study published in the journal Behavioural Processes.

ENDURA

“IF IT DOESN’T CHALLENGE YOU IT WONT CHANGE YOU.”

RUN YOURSELF happy

Running increases levels of a chemical called brainderived neurotrophic factor (BDNF), which is involved in brain cell growth and boosts the release of the mood-enhancing neurotransmitter dopamine.

*Study led by researchers at NYU Grossman School of Medicine.

Swearing has been found to assist in alleviating pain

in this section

EXPERT Q&A

Are warm ups essential..112

SUPPLEMENT

Creatine for endurance athletes...116

TRAINING

5 questions to ask your coach...120

ASK THE PROS

JUST LIKE YOU WARM UP AN OVEN BEFORE COOKING A MEAL OR BAKING A TASTY TREAT TO CREATE THE PERFECT DISH, YOU ALSO NEED TO PREPARE YOUR BODY FOR WHAT YOU’RE ABOUT TO SERVE UP DURING AN IMPENDING EXERCISE SESSION.

But who has the time to spend 10 minutes warming up before a 45-minute track session or 30-minute time trial? Well, consider that those 10 minutes could save you six or more weeks of recovery time from injury and it might make it seem more worthwhile.

Smooth transition

A proper warm-up helps our bodies safely transition from our sedentary, inactive lifestyles where we spend eight hours or more asleep or in a chair at our desk.

During these extended periods of inactivity and lack of movement,

muscles, joints, ligaments and tendons can tighten up and we lose joint mobility and flexibility. When we do, diving straight into a long run, highintensity track workout or race can lead to injury.

Better movement

Following a regular warm-up routine before any form of exercise helps to promote and restore natural movement and function to joints and the surrounding soft tissues – muscles, ligaments, tendons and fascia.

In this way, a thorough warm-up helps to reduce our injury risk. But a proper warm-up also has performance benefits as it triggers various physiological responses. For instance, movement promotes blood flow to our leg muscles and slowly raises our body temperature. This combination leads to more supple muscles and increased joint mobility for that specific movement.

Do I really need to warm up before a training run?

I don’t always have time between my busy day and my afternoon workout.

Sam via social media

DID YOU KNOW A 10-minute warm-up could save you weeks of injury recovery time

did you know

MOVEMENT PROMOTES BLOOD FLOW TO OUR MUSCLES AND SLOWLY RAISES BODY TEMPERATURE

Warm-up basics

The best warm-up routines should include movements that are specifically tailored to your workout for the best results.

For example, a suitable warm-up before a run should include a 5-10 minute easy jog followed by a ramp up in intensity.

End your warm-up with dynamic multi-joint movements that mobilise joints and activate the muscles you will use during the activity, like some high knees, leg swings and butt kicks.

This is the ideal combination of sportspecific movements to get your body warmed up and everything working as an integrated system.

A warm-up and ramp up routine also raises your heart rate gradually, rather than an abrupt surge that can leave you gasping for air and feeling out of breath in the early stages of your run.

Incorporating some form of mobilisation work into your warm-up routine can also improve your posture and correct

joint alignment to ultimately help you move in a more natural way From a pure performance perspective, warm-ups and mobility drills activate the relevant muscles and get them firing by switching on the neural pathways that connect our muscles to our brain.

Priming our neuromuscular system in this way ensures muscles fire when they’re supposed to and do so in the right sequence, which helps them contract with more force.

A PROPER WARM-UP HELPS OUR BODIES SAFELY TRANSITION FROM A SEDENTARY LIFESTYLE

Enjoy optimal nutrition on the go with

NUTRI-GO

Nutri-Go is a proudly South African functional food and beverage company that prides itself on developing innovative products that deliver convenient on-thego nutritional solutions that maximise the bioavailability of nutrients.

Science-backed product range

The company achieves this through its unique and innovative packaging formats that preserve the integrity of the scientifically-developed, highly functional active ingredients in the formulations separately, until the point of consumption.

That way you can simply squeeze, shake, drink and enjoy with guaranteed maximum bioavailability of all the good stuff.

Nutri-Go’s first range of scientifically formulated functional foods landed on shelves in 2018, following two years of intensive research and development on the company’s innovative dual-format packaging and formulations.

A shot of concentrated nutrition

With a first-to-market innovation, Nutri-Go has now launched three new functional shots that make meeting your nutritional needs easier than ever!

Visit nutri-go.co.za for more information and shop the range at your local Dis-Chem store or online at www.dischem.co.za and www.livingfit.co.za

THE NEW NUTRI-GO FUNCTIONAL SHOTS RANGE INCLUDES:

Nutri-Go Recovery Shot (Berry):

A convenient, on-the-go, functional, instant recovery shot with key active ingredients for hydration, recovery and replenishment when you need it most, with 5,900mg of active ingredients per serving!

Nutri-Go Energy Shot (Kiwi & Strawberry): A convenient, on-the-go, functional, instant energy shot to give you a physical and mental boost when you need it most, with 345mg of nootropics per serving.

Nutri-Go Power C+ (Orange):

A convenient, on-the-go, functional, instant immune-boosting shot with key active ingredients for immune support, containing 25 key nutrients per serving.

Every Nutri-Go Shot comes in the innovative “squeeze, shake & drink” packaging format that maximises the bioavailability of the nutrients at the time of consumption.

Innovation with impact

Nutri-Go believes that doing good is good business and is proud to be a socially responsible company. The company has distributed nearly 3 million Nutri-Go meals through various partnerships to those who need nutritional support and food security across South Africa. As Nutri-Go continues to grow, the company will strive to make a bigger impact on the health and wellbeing of all South Africans.

The

Why endurance athletes should CONSIDER CREATINE

Basically, creatine is the most prolific legal performance enhancer at our disposal. Unsurprisingly, gym-goers and power athletes around the world have made creatine a mainstay in their supplement regimens.

Given this legacy, creatine may not seem like a logical supplement for endurance athletes but, based on continued research, a quality creatine supplement could provide surprising performance benefits beyond just muscle and strength gains.

Scientific support

Stacked for success

But continued research also reveals that creatine can support muscle and aid recovery by limiting muscle loss. For example, a team of Australian scientists found that creatine may deliver a greater musclesparing effect than whey protein.

Based on findings from the AST Sports Science-funded study, the researchers concluded that: “Creatine supplementation appears to offer an element of myoprotection which was not observed following whey protein supplementation.”

According to the researchers, these observations suggest that creatine supplementation both reduces the extent of muscle damage and/or enhances muscle fibre regeneration. They suggest that the structural improvements are due to increased cell fluid volume, which may underpin the benefits observed in the later stages of recovery.

This benefit is especially helpful when endurance athletes choose to train in a carbohydrate-depleted state or in an energy deficit. And this super supplement’s muscle-sparing benefit could also help athletes make a quicker return to training following an injury by helping them retain more muscle during the rehabilitation process.

For example, caffeine is already popular in endurance circles for its proven performanceenhancing benefits. So what happens when you combine two proven and trusted

The caffeine plus creatine combo gained traction after a 2011 study proved that supplementing with creatine without caffeine for five days followed by a relatively high dose of caffeine an hour before exercise improved muscular power output significantly during high-intensity exercise.

In this study, acute caffeine ingestion following a creatineloading protocol did not negatively influence the effects of creatine, as was found in previous research.

The resultant improvement in energy production, muscle performance and the cognitive

boost (not just from caffeine, mind you, but more on that later...) makes

sessions. It is also a great option for shorter, more intense racing.

Based on the available evidence, you will likely get the greatest benefit in these instances when you avoid chronic, high-dose caffeine intake and use it acutely to add to the performance-boosting effect of creatine.

Creatine monohydrate is the most extensively studied and clinically effective form of creatine in terms of muscle uptake and its ability to increase high-intensity exercise capacity.

Combining creatine with other common endurance supplements could unlock additional benefits.

supplements?

the caffeine and creatine combo an ideal option on days when you need to train harder, like during key workouts such as intervals, hill repeats or track

Up the interval intensity

But research also shows that you can get this performance boost from creatine alone. A study published in the journal Medicine and Science in Sports and Exercise demonstrated that creatine supplementation significantly increased interval power performance by 18%.

Ingesting creatine also reduced glucose consumption during the study, which means athletes would have more of this important energy source for sustained lower intensity activity following an intense effort in a race or training session.

In this study, researchers concluded that: “Creatine supplementation at doses of 6g daily has positive effects on short-term exercise included into aerobic endurance exercise.”

And a study by researchers from Kingston University in Surrey and the University of Tasmania in Australia on elite kayakers found similar performance benefits.

The

*study by researchers from Kingston University in Surrey and the University of Tasmania in Australia the study*

How creatine works

With a limited amount of diet-derived creatine stored in our muscle cells, creatine supplements increase phospho-creatine (Pcr) stores in muscle cells and the liver.

And more stored creatine increases the muscle’s ability to produce the energy that drives more forceful muscle contractions – this process involves resynthesising adenosine triphosphate (ATP) from adenosine diphosphate (ADP).

This means you are able to maintain the intensity of these short-duration muscle contractions for longer, which increases muscle endurance and enables you to produce more forceful contractions, which increases speed and power output.

Broader benefits

If these benefits weren’t enough, endurance athletes who periodically include creatine in their supplement plans may also benefit from a cognitive boost.

Research conducted by scientists at the University of Sydney and Macquarie University in Australia found that a creatine supplement delivered a significant boost to brain function, including memory, alertness and intelligence.

For endurance athletes, this could equate to better decision-making when you are more fatigued and could lower perceived effort during hard training and racing.

So don’t let stereotypes and preconceived ideas about this highly acclaimed supplement hold back your performance any longer. There is sufficient scientific evidence available to support your decision to give creatine a try!

WHAT

It’s the perfect way to reignite that spark if your training has become mundane and onedimensional!

A coach will also hold you accountable, making sure you get every prescribed session done as you work towards your goal race or that new PB.

And don’t forget the added financial incentive to get the most value from your investment as it will cost you money every month to retain their services.

FINDING THE RIGHT COACH

BUT SELECTING THE BEST PERSON FOR THE JOB WILL INFLUENCE WHEN OR EVEN IF YOU ACHIEVE YOUR GOAL.

Complicating the process is the choice we now have at our fingertips. In the past, your options were generally limited to club coaches or anyone based in your area. But the internet has changed all that.

Today, athletes can choose from a host of local and international coaches, each offering different levels of experience, qualifications, rates and availability.

However, online coaching has also lowered the barrier to entry, which means the market is flooded with qualified professionals, current and ex pro athletes, as well as serious runners and enthusiasts who believe that their experience and success is sufficient to offer their services as a coach.

1. WHAT ARE YOUR QUALIFICATIONS?

To help you make an informed decision that will deliver a return on your time and money, and improve your chances of success, here are 5 vital questions to ask a coach before signing up:

There are many passionate, well-intentioned individuals out there who believe that they’ve paid their dues and have enough experience to effectively coach others. However, they often fail to grasp the fact that their approach may not be appropriate or even work for everyone.

A formal education equips coaches with a broad foundation regarding the fundamentals of individualised programming and safe and effective progression.

Without this base, unqualified coaches may attempt to apply a cookie-cutter approach, using one form of training or workout structure for all clients.

finding the best coach can be a minefield

online coaching has also lowered the barrier to entry, which means the market is flooded with qualified professionals

A relevant certificate, diploma or degree from a reputable and established institution is, therefore, a mandatory requirement for anyone who plans to bill clients for their time and expertise. So ask to see their qualifications and don’t be afraid to research the institution online.

2. HOW MUCH SUCCESS HAVE YOU HAD IN THE PAST?

WHILE A RELEVANT QUALIFICATION IS A NON-NEGOTIABLE, AN IMPRESSIVE CV LITTERED WITH ACADEMIC ACHIEVEMENTS DOES NOT ALWAYS GUARANTEE EFFECTIVENESS. Coaches must be able to apply their academic knowledge in the real world.

Ask to read testimonials, success stories or endorsements from previous or current clients. It is also worth asking your potential new coach about their client retention ratio. That will demonstrate if they experience high client churn, which should raise alarm bells. While clients come and go, good coaches will generally maintain a group of core long-term clients because they deliver results.

A coach who has a loyal client base generally suggests that they have the best interests of their clients at heart and have built strong relationships with them.

A coach will also hold you accountable, making sure you get every prescribed session done as you work towards your goal race or that new PB.

3. HOW DO YOU OPERATE AND ENGAGE WITH CLIENTS?

4. WHAT VALUE-ADDS DO YOU OFFER?

Many coaches will include nutritional guidance or diet plans as an inclusive service, while others will charge for these services outside of the training and advice.

Identifying the ‘soft’ or social skills that align with your personality and preferences is vital to create a healthy and mutually-beneficial relationship.

It’s always best to discuss the working relationship upfront to set expectations and ensure you know what you’re getting into.

Prospective clients should also take the time to check out how their prospective coach interacts with their clients on social media and other training platforms like Strava to get a general feeling for their attitude and behaviour by reviewing their posts.

A trainer might also be part of an affiliate sales network, able to offer clients discounted rates on supplements or gear.

So, be sure to establish upfront what’s included in the contract and service offering before signing on the dotted line.

5. HOW MUCH DO YOU CHARGE?

ME

LASTLY, IT’S ALSO WORTH ASSESSING IF THE RATE THE TRAINER CHARGES IS COMMENSURATE WITH WHAT THEY DELIVER IN RETURN. Don’t hesitate to compare this with other monthly rates and offerings from different coaches to make a fair comparison.

It’s also important to determine if their rate is sustainable based on your financial situation because achieving success with a coach requires a long-term commitment over months and even years. LF

Elite athletes need to fuel their bodies for optimal performance during hard training sessions and racing and get the most from their efforts.

We took a peek into the nutrition pouches, pockets and bottles of 6 South African elite endurance athletes to find out their favourite high octane fuel sources.

inside myNUTRITION POUCH

the pros

James CUNNAMA

Nutrition sponsor: Biogen

James Cunnama turned pro in 2009 and has amassed a prolific racing resume over the years. He has won numerous events, including Ironman Florida and Ironman 70.3 Austin, Texas in 2010, Challenge Roth in 2012, multiple wins in 2017 at Ironman 70.3 events in Weymouth and Lanzorate and Ironman Hamburg, and Ironman France-Nice in 2019. His best result at the apex of the sport is fourth at the 2013 Ironman World Championships in Kona.

James’s bottles and nutrition pouch include:

Biogen Real Energy Gels: This is the easiest form of solid energy to get down during a race.

Biogen Carbogen and Cytogen Race Mix: Liquid carbs are my preference throughout the race as they’re easy to digest.

Biogen Energy Oats Bar: Mainly for back-up if I need extra energy.

Biogen Electrolytes: Consumed periodically throughout the race

Biogen Caffeine tabs: I take these on the run leg.

Ashleigh

MOOLMAN-PASIO

Team: CCC-Liv Nutrition sponsor: Biogen

Ashleigh Moolman-Pasio is South Africa’s greatest female pro cyclist. Ashleigh is the current South Africa National Champion and rides for UCI Women’s pro WorldTour Team CCC-Liv. She has a Commonwealth medal, with an Olympic medal her next major goal. Ashleigh is regularly ranked among the best riders in the world, finishing the 2019 season in 17th position on the UCI Elite Female world rankings after her career best 5th in 2018. Ashleigh is also a multiple winner of iconic local races, including the 94.7 Cycle Challenge and Cape Town Cycle Tour.

Ashleigh fills her nutrition pouches and bottles with:

Biogen Carbogen: Carbogen is my fuel of choice during my training rides because it´s a low GI carbohydrate source. This helps me to sustain my energy throughout my training ride. I also like that it is enhanced with antioxidants to help reduce the training stress. The Naartjie flavour is my favourite.

Biogen Raw Energy Oats Bar: The slow release energy from the oats and the nitrates from the beetroot is a perfect combination to get the best out of hard training. I like the Berry Beetroot flavour for long rides.

Biogen Cytogen: This is my preferred race fuel. The faster releasing carbs and the caffeine provides the perfect fuel for intense race efforts.

Biogen Real Fruit Energy Gels: I prefer to use gels during races because I find it hard to eat bars during intense racing. Gels are quick and easy to squeeze into your mouth so you can get straight back to business. I like the fact that Biogen energy gels are made from real fruit, as I believe the natural sugar source is much better for our bodies.

Road cycling

TriAthlete

Shaun-Nick BESTER

Jenna CHALLENOR ROAD

RUNNING

Team: Murray & Roberts Nutrition sponsor: 32Gi

JENNA CHALLENOR IS A PASSIONATE ROAD RUNNER. She represented South Africa at the 2014 IAAF World Half Marathon Championships held in Copenhagen and again at the 2017 World Athletics Championships in London over the marathon distance. Jenna turned her focus to ultra-distance running in recent years, placing second at the Two Oceans Ultra Marathon in 2017 and 6th at the iconic Comrades Marathon in 2019.

Jenna’s seconding crew hand her the following energy sources:

32Gi Race and 32Gi Race Pro: I alternate these drinks during ultra-endurance races like Two Oceans and Comrades.

32Gi Endure: This is the easiest form of energy to consume while training.

SHAUN-NICK BESTER IS A

PRO

MOUNTAIN BIKER, CYCLING COACH AND NUTRITION EXPERT. He has raced professionally for over 10 years, both as a road cyclist and mountain biker. His racing resume includes wins at iconic multi-day stage races such as Joberg2C and the Cape Pioneer Trek. He has also competed in the UCI Road World Championships, the UCI XCO World Cup, and won a gold medal at the All African Games in 2015.

Shaun-Nick’s cycling top pouches and water bottles carry::

USN PureFit Cyto Power HP: I use this during training and racing for shorter, more intense efforts.

USN Epic Pro: This is an ideal product to use during longer rides.

USN Vooma gels: Gels are really easily digested at high intensities

Bananas: It’s the only solid food source I can eat during races. Other foods make me feel uncomfortable.

32Gi Gels: I don’t enjoy chewing during races, so I prefer gels over chews, bars or tabs. The Coffee and Vanilla flavours are my favourite.

32Gi Hydrate Tabs: I use these before and after runs to replace lost electrolytes.

Team Darkhorse Wheels Nutrition sponsor: USN

MTB

Landie GREYLING

Team: Salomon Nutrition sponsor: Biogen

TRAIL RUNNING

LANDIE GREYLING IS ONE OF SOUTH AFRICA’S MOST PROLIFIC TRAIL RUNNERS. Her results include international wins at the Buffalo Stampede Ultra in Australia, Grand Raid Pyranees in France and Riano Trail Run in Spain. She also has notable finishes at the 100km Skyrun and Mont Blanc Marathon. She has won a multitude of local trail races.

The pockets of Landie’s hydration pack and nutrition pouch include:

Biogen Well Range Plant Based

Protein Bar: Extra calories and a recovery boost from the protein.

Biogen Real Energy Gels: Vanilla and Coffee are my favourite flavours.

Biogen Real Vegetable Energy Gels: We prefer products that are as close to natural as possible.

Brandon DOWNES

Road cycling Team TEG Pro Cycling Nutrition sponsor: 32Gi

BRANDON DOWNES’ BREAKTHROUGH WIN CAME IN 2018 WHEN HE WON THE PRESTIGIOUS 947 RIDE JOBURG, WHICH OPENED DOORS FOR HIM TO RACE

INTERNATIONALLY. He signed with TEG Pro Cycling in 2019, which earned him spots at major European races such as the Volta Ciclista Provincia de Valencia and the Vuelta a Tenerife in Spain. He placed second overall in the 2020 Tour of Good Hope before the country went into lockdown.

Brandon’s fuelling on the bike includes:

32Gi Race Pro: I add 2-3 extra scoops above label recommendations into my 750ml bottle to get more calories and boost my protein intake, which aids recovery.

32Gi Gels: I take these in the latter stages during longer races. Blood Orange is my go-to but I use all flavours.

32Gi G Shot: For a caffeine kick in the last 45-60 minutes.

32Gi Hydrate Tabs: I generally drink these before and after a ride. I’ve been using them during indoor trainer rides during lockdown.

the pros

Photo Credit Peter Kirk