DCLF Issue 17 - Summer 2023

e live in an era characterised by rapid change and innovation, and the retail environment is no different.

Ongoing advances in technology means the online world increasingly intersects and blends with the physical shopping environment, creating new opportunities for richer, more engaging experiences.

At Dis-Chem, we’ve fully embraced these changes and we are excited about what this means for our loyal customers in 2023 and beyond.

On-demand convenience

By investing to develop and grow our e-commerce platforms over the past few years, we have broadened our reach and made it more convenient than ever to buy the quality foods, supplements and products that support your health and fitness-focused lifestyle.

For example, we’re ahead of the curve in global retail convenience trends, with innovations like our buy online and pickup in store Click & Collect service and our DeliverD* on-demand delivery service, which is available when you shop via the Dis-Chem app.

When you shop on the app, you can have your order delivered in 60 minutes if you live in supported areas! And for added convenience, you earn Benefit Points while you shop! What could be easier?

Our app, website and delivery service have become popular avenues for our customers to benefit from our industry-leading prices and our renowned sales initiatives, like our popular 2+1 deals and regular discount offers.

Steady growth in online shopping during our Black Friday weekend specials supports the growing role that online shopping plays in our modern inter-connected world.

Richer shopping experience

But rather than replace the physical shopping experience, we understand that customers want to mix and match how and when they shop to get the best of both worlds.

As such, you can expect continued investment in our traditional retail stores as we grow and improve our store network, add more products, and deliver the level of service and satisfaction you’ve come to expect from Dis-Chem, no matter where or how you interact with us.

Similarly, we will continue to evolve our marketing and communication channels by blending the worlds of print and digital media in new and exciting ways. Watch this space for exciting updates on all fronts in the year ahead!

As we start another year, we’re excited for the evolution in our business with continued improvements across both our physical and digital shopping experiences and the ways we engage with you, our loyal customers.

Wishing you and your family all the best for 2023!

PaulPaul McHarg Dis-Chem Health Category Manager

(*Dis-Chem DeliverD is available in selected areas only.)

FIT LIVING

A NEW YEAR, A NEW YOU

Every new beginning is a chance to reset and make a fresh start, and you can get your 2023 off to the best possible start with the latest issue of Dis-Chem Living Fit magazine We’ve got all the ingredients you need to make the year ahead one to remember for all the right reasons!

Lay the foundation

Lay the foundation for workout and sporting success with a strong and powerful body. The core workout on page 80 lays the platform for strong, efficient movement.

We also share multiple form fixes in this issue to help you train smarter (and more safely) – we analyse running form for endurance athletes on page 122 and break down the barbell rollout exercise on page 96 to take your ab and core development to the next level.

Speaking of running, it has never been a better time to hit the road to improve your health and fitness and achieve new goals. Our experts explain how long it will take to run your first 5 km race and share tips to get you there with less injury risk and more enjoyment from every step

Transformation tools

Get your New Year’s resolution and lifestyle transformation plans into high gear with a treasure trove of tips, advice, and motivational content in this issue.

We explain why thermogenic fat burners are powerful supplements that can unlock fat loss success (see page 86), offer our favourite

metabolism-boosting tips on page 46, and share Xavier’s inspirational story of transformation success on page 100.

If you’re strapped for time or want to accelerate your efforts in the gym, check out what EMS training has to offer on page 98. We take a closer look at this potent training modality for weight loss and performance enhancement.

Boost your health

Find out why adding B-vitamins to your supplement regimen can unlock abundant energy and vibrant health in the year ahead on page 64.

We also share tips on the vital role electrolytes play in optimal hydration (pg 118), and explain why it is important to limit or avoid sugar (pg 36) based on what this refined substance does to our bodies.

We’ve also got your gut health needs covered! Read on to learn about the delicate balance between good and bad bacteria in your gut on page 60.

Enjoy this issue!

The Dis-Chem Living Fit team

DISCHEM.CO.ZA/LIVINGFIT

by (Pty) Ltd

Publisher: Tanja Schmitz tanja@livingfit.co.za

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

Design & Photo: Shelby Imrie, Hanro Botha, Ernst Robberse

Advertising: sales@livingfit.co.za

Copy Editing: Lauren de Beer

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

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.

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!

If you’re a Discovery Bank client and Vitality Health member, you can get up to 50% back on thousands of HealthyCare and HeathyBaby items at both Dis-Chem and Dis-Chem Baby City stores. Vitality HealthyCare and HeathyBaby rewards you for taking care of yourself and your family, making preventative and everyday personal and family care easier and more affordable. (You’ll earn these rewards in Discovery Miles, Discovery’s rewards currency with more ways to earn and spend them than ever before.)

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

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.

Planet Fitness members who swipe their Dis-Chem Benefit Card when purchasing any Biogen, USN, Evox or Muscle Junkie products in-store or online will earn an additional 10% back in Benefit Rewards.

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

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

Filling up at a TotalEnergies service station just got more rewarding! Simply swipe your Dis-Chem or 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 at the Customer Service desk for more information.

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

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

will need to take your order number with you when you collect your items. We will also ask you to present a valid I.D. such as a driver’s license, ID document/card or passport. You can send someone on behalf of yourself to collect, as long as they have the unique order number and they can verify your name, surname and ID number.

The Click & Collect service is available seven days a week. You can include over-the-counter medications with your online shopping, but not prescription meds.

For prescription meds you will need to go in-store to collect. In cases of chronic medication with a repeat script for six months, Dis-Chem will contact you and remind you that your meds are due for collection, and ensure they are ready for collection at a branch convenient for you, or deliver them to your address. You can also download the Dis-Chem app, scan in your prescription and collect from the branch of your choice. Please note there are laws prohibiting the return of medication.

MOMENTUM MEDICAL SCHEME ATTAKWAS EXTREME PRESENTED BY BIOGEN

21 January

South Africa’s toughest extreme one-day MTB race is an adventure through the desert and mountains of the Klein Karoo, with a finish at the Garden Route Coast. The race is a real test of mind, body and machine! For a more serious challenge, tackle the 121km Attakwas Extreme MTB Challenge, which includes 2900m of vertical ascent. For the less serious, the Attakwas Half offers a 52km race with 1100m of vertical ascent. No e-bikes allowed! atta.co.za

RUN RIDE SWIM LIFT

FRANSCHHOEK CROSS TRIATHLON

21 January

The inaugural Franschhoek Cross Triathlon takes place at the Berg River Dam, nestled between the majestic Franschhoek mountains. Athletes will fight it out against the elements in one of the most spectacular off-road triathlon arenas. The event offers two distances – a Full and Sprint course. Compete solo or in teams of 2 or 3. Various food stalls and a relaxing race village area will round off the day. scuttle.co.za

MOMENTUM MEDICAL SCHEME TANKWA TREK PRESENTED BY BIOGEN

9-12 February

This iconic four-stage race is one of the first UCI events of the season. With breathtaking trails through the Bokkeveld and winding routes in the Witzenburg area, this race features some of the most unique scenery South Africa has to offer. Riders tackle routes through rocky outcrops and steep climbs on a mixture of hand-built, smoothly sculpted and rough and loose trails. Riders also get to enjoy true ‘Karoo hospitality’ with a world-class race village at Kaleo Guest Farm.

tankwatrek.co.za

DURBAN ULTRA

5 February

Durban’s friendliest triathlon will include the Durban Ultra 153, a ¾ Ironman distance triathlon, which takes place alongside the ½ Ironman and sprint distance races. These events give competitors a challenging but spectacular race route along the already established and well-loved Durban Ultra routes in KZN. The Durban Ultra boasts full road closure and flat running routes. ultratri.co.za/durban-ultra/

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

Image credit: Shift Media

SEE MORE EVENTS

AQUELLE MIDMAR MILE

9-12 February

Don’t miss the 50th edition of the world’s biggest open water swim, the aQuelle Midmar Mile. Join thousands of other social and serious swimmers by taking the plunge into the famed Midmar Dam in the KwaZulu-Natal Midlands by tackling the 1600m Charity Challenge on 9 & 10 February or the main event on 11 & 12 February. midmarmile.co.za

THE KAROO BURN

25 February

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

karooburn.co.za

GREENSPAN DUMBE TRAIL RUN

10-12 March

Enjoy two days of country hospitality at the race village and majestic trail running in the Drakensberg. Options include long (21km; 15km) and short (12km; 14km) trail races. The race village offers a relaxing atmosphere with comfortable seating where runners can relax during the day and enjoy magnificent views. Leave the village only for your run, as everything is catered for during the weekend! dumbetrailrun.co.za

RUN THE KAROO

11-12 March

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

CAPE TOWN CYCLE TOUR

12 March

The 45th Cape Town Cycle Tour, the biggest timed bike race in the world, provides a glorious day out for tens of thousands of cyclists, no matter the weather. For just one day of the year, human power rules the roads of the fairest Cape. It’s not all about riding legally on freeways, though. In the months following the Cycle Tour, millions of rand are ploughed back into the communities the 109km route crosses through the ongoing work of the event principals, the Pedal Power Association and the Rotary Club of Claremont.

capetowncycletour.com

MAGOEBAS FOREST MARATHON

19 March

The Magoebaskloof Forest Marathon offer 4 races through the magical forests of Magoebaskloof. Runners can choose from 50km, 34km, 20km or 10km options according to their ability and goals. Routes are predominantly run on exhilarating single track through indigenous forests and man-made plantations. The routes pass beautiful waterfalls and cross pristine mountain streams.

magoebasultra.com

GET READY TO RACE!

Date: Sunday, 15 January 2023

A full field of 6,500 athletes returns to Gauteng’s iconic Dis-Chem half marathon, hosted by Bedfordview Country Club Athletics, as well as the everpopular Centrum 5km Fun Run.

“Bedfordview Country Club Athletics looks forward to celebrating the 21st anniversary of the race that kicks off the 2023 running season,” comments Race Director Charn Swart.

LONG-TERM SUPPORT BREEDS SUCCESS

“What a fantastic journey with Dis-Chem and co-sponsors that enable races like ours for novice and seasoned runners to enjoy,” continues Swart.

Stan Goetsch of headline sponsor Dis-Chem adds: “We are extremely proud of our 21-year sponsorship of the event. The promotion of a healthy lifestyle, our emphasis on overall wellbeing and our support of the sport has always been paramount to us at Dis-Chem. Through our long-standing relationship with Bedfordview Country Club Athletics, who continue to deliver a first-class event, we trust that we have achieved this.”

And the continued contributions from co-sponsors including Centrum, Norflex Gel, smecta, TransAct, ViralChoice and Biogen remain crucial to ensuring the continued success of the event.

WHAT TO EXPECT ON RACE DAY

The half marathon will have a seeded start and is a timed event. The race starts in Riley Road at 6am. The route remains unchanged. Runners will wind their way through the hills of Bedfordview, Morninghill and Primrose, providing a challenging route with spectacular views.

Race marshals stationed along the route will ensure participant safety while simultaneously offering encouragement to runners. There will only be six water points and runners are encouraged to bring their own water.

All 21.1km race entrants will receive a race Dry-fit T-shirt and can purchase a commemorative medal, while the first 600 entries for the Centrum 5km Fun Run will get a Centrum-branded Dry-fit T-shirt. Club gazebos, catering, locker and shower facilities will be available at the finish. Runners can also visit the TransAct physio facility after the race for a massage to ease weary legs.

CHARITY SUPPORT The event will raise funds for two nominated charities – the Lambano Sanctuary for orphaned children with HIV and the Namaqua Dog and Donkey Foundation, which undertakes the sterilisation, vaccination and treatment of animals in informal settlements on the East Rand. All donations by runners, over and above their entry fee, will be matched by the Dis-Chem Foundation.

DIS-CHEM RIDE FOR SIGHT

Date: 19 February 2023

THIS WILL BE THE 34TH EDITION OF THIS POPULAR ROAD CYCLING EVENT AND DIS-CHEM HAS BEEN THE NAMING SPONSOR FOR THE PAST 15 YEARS.

Dis-Chem Pharmacies remains the headline sponsor for the popular Ride for Sight road cycling event in 2023. Proceeds from the event go directly to finding treatments for retinal vision loss. And the popular donations draw offers participants an opportunity to win fabulous prizes for a minimum donation of R40. The event takes place at Boksburg City Stadium in Gauteng, offering the 116km Super Classic – a seeding event for the 2024 Cape Cycle Tour – and the 62km Challenge for novice and younger cyclists.

RIDING FOR A CAUSE

This annual road cycling event consistently attracts the cream of South African road cyclists and thousands of loyal supporters, who are determined to cycle to restore the gift of sight. To date, the event has raised more than R10m for research and upliftment projects by Retina South Africa.

The popular donation draw will again offer a superb road bike grand prize, sponsored by Cycle Lab. The proceeds of these donations are matched by the Dis-Chem Foundation.

These funds will help identify the genetic cause of retinal vision loss affecting thousands of young people from needy families. This is critical to ensure their inclusion in clinical trials and imminent treatments. Genetics, gene editing and new age cell manipulation, for the first time in history, offers the promise of halting

or even reversing the terrifying journey to blindness that they now face.

For more information on retinal vision loss or how noncyclists can assist in this miraculous journey see www.retinasa.org.za

FULL FIELD RETURNS

The organising team is ready to host a full field for the first time since 2019. The success of the event is a reflection of the passion and dedication of the volunteer organising team, who are all experts in their fields of road cycling, communications and safety, IT, motor bike marshalling, traffic control, fleet management and every facet that contributes to a top-class event. Entries are available at www.cycleevents.co.za.

Biogen Complete 9 Aminos

Cover your amino acid needs with Biogen Complete 9 Aminos, formulated with the three Branched-Chain Amino Acids (BCAAs) at a 2:1:1 ratio and six Essential Amino Acids (EAAs), at levels which may assist with muscle protein synthesis, tissue repair and recovery post exercise. Added Coconut Water Powder makes Biogen Complete 9 Aminos the ideal product for anyone looking to optimise their training with a simple, great tasting, lowsugar supplement that also replenishes electrolytes.

Biogen launches multi-action formulation, Thermo Burn

57 CALORIES

ONLY PER BISCUIT

Biogen Peckish Much? Snacker Biscuits With Protein

New Biogen Thermo Burn, an innovative supplement with key active ingredients that may increase thermogenesis, increase metabolism, and boost energy levels. Each serving includes 450 mg Sinetrol® Xpur and 100 mg caffeine, and 5 mg BioPerine for digestive support. For the best results, use Biogen Thermo Burn in conjunction with a balanced diet and exercise programme as part of a holistic weight management plan

Peanut butter-flavoured snacker biscuits are the latest addition to the scrumptious Peckish Much? protein-enriched snack range from Biogen. Made with wholegrain oat flakes and real peanut butter, these moreish snacks are a great way to curb your craving for something sweet. Each biscuit contains just 57 calories and 1.9 g of protein.

Braven Combat Bars

New Braven Combat Bars –launched by PVM Nutritional Sciences – are now available in store.

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.

Power up with Evox Energy Oats bars

Look out for the high fibre, protein-rich Evox Energy Oats bars in two delicious new flavours and refreshed packaging at your nearest Dis-Chem. These bars are naturally gluten free and suitable for those following a lacto-vegetarian diet. With zero trans fats, no added sucrose and 1 billion probiotic CFUs per bar, these are the ideal on-the-go or pre-workout snack options for a fitness and health-focused

ON SHELF

FOODS

Hydrate the tasty way with NPL Hydrade

endurance athletes, gamers and everyone in between.

Every bottle of NPL Hydrade contains 9g of fast-acting carbohydrates for rapid glycogen replenishment, coconut water and added electrolytes for optimal hydration, and 14 added vitamins and minerals to aid energy production.

Available in five delicious flavours including Blue Razzberry, Island Vibe, Mango Melon, Satsuma

Naartjie and Violet Haze.

flavour infusion

You can now find NPL’s 100% vegan Cream of Rice complex carbohydrate supplement in a satisfying Salted Caramel flavour. Made from pure milled white rice, NPL Cream of Rice is a fastdigesting carbohydrate source that is naturally free from gluten, cholesterol and fat and contains no added sugar. It is easy to prepare for the ideal breakfast or pre-workout meal or as an addition to your favourite smoothie

24/7 weight management with NPL Halo Burn

It’s fat burning season! Support fat loss 24/7 with NPL Halo Burn, developed exclusively for Dis-Chem customers.

This advanced 24-hour hybrid metabolic weight management system activates fat burning with a dual Day and Night system. Each formulation has been crafted to complement the other for maximal, feel-good results. 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 reduce sleeplessness, and Acetyl-L-carnitine for additional thermogenic benefits while you sleep.

Youthful Living Protein Cups

Enjoy a delicious treat anytime and anywhere with Youthful Living’s new Protein Cups. Ideal for those following a keto lifestyle or anyone who wants a low-carb snack option, each 24 g serving contains protein, collagen and fibre. Choose your favourite from three delectable flavour options, including Chocolate Macadamia, Dark Chocolate Peanut Butter and Dark Chocolate Almond Protein Cups.

Youthful Living Keto Collagen White Choc Spread

Youthful Living Keto Collagen White Choc Spread offers those following the low-carb lifestyle a tasty spread with added collagen to promote better skin, hair and nails and joint health. It is naturally free from gluten, GMOs, palm oil and dairy and contains no added sugar. Available in a 400 g glass jar

Youthful Living Protein Cookie Sandwich

These scrumptious cookie sandwiches are the perfect option to satisfy your sweet tooth. Every 25 g serving contains collagen, protein and fibre, and they are available in two delicious flavours –Chocolate and Peanut Butter.

NO ADDED SUGAR

Biogen Travel-Biotic 9-Strain

Acute

Travelling can trigger digestive problems like traveller’s diarrhoea, which can ruin your vacation.

Take Biogen Travel-Biotic 9-Strain Acute to improve or normalise the microbial imbalance that can occur when travelling. Contains a combination of probiotic strains that research suggests may help to maintain digestive health, thereby reducing the incidence of traveller’s diarrhoea.. Additional benefits associated with the strains found in this product include immune function support, digestive regularity and comfort, and support for conditions like diarrhoea and bloating, for fewer days with gut issues when travelling.

Biogen Digesti Gast

Use Biogen Digesti Gast Drops

Biogen Supreme Probiotic for Her contains bacteria strains that may help to improve feminine intimate health and overall feminine wellness. When ingested on a regular basis, this oral probiotic may improve and restore vaginal flora by increasing levels of Lactobacillus rhamnosus and Lactobacillus reuteri bacteria, which may help reduce the risk of vaginal infections.

Support your digestion by improving or normalising the microbial balance in your gut by taking Biogen Supreme Probiotic 4-Strain on a regular basis. The four probiotic strains included in this product, which may help restore and maintain a healthy balance of flora in the gut. This product may assist with supporting a healthy digestive system and immune system.

Biogen Acid Clear Drops

– a herbal tincture with 9 botanical extracts – to relieve symptoms related to gastric and abdominal discomfort, including abdominal pain and cramps, heartburn, flatulence, chronic constipation, nausea and irritable bowel syndrome (IBS).

If you suffer from high uric acid levels, which can cause issues such as joint, muscle or nerve discomfort, gout and urinary tract inflammation, consider new Biogen Acid Clear Drops. The blend of botanical extracts included in this product supports healthy uric acid levels which may assist with symptoms associated with high uric acid levels.

Product update! You can now find your trusted Biogen Kiddies Probiotic Chews in a 10s pack at your nearest Dis-Chem or online.

Biogen Supreme Probiotic 4-Strain

Biogen Supreme Probiotic for Her

USN Zero Sugar Hydrator now in 10 pack

You can now get your hydration solution in a convenient 10 pack at your nearest Dis-Chem or online. USN’s Zero Sugar Hydrator is the ideal rehydration drink to replenish electrolytes, minerals and glutamine after strenuous physical activity. Designed to reduce the risk of cramping, support energy production for prolonged performance and aid recovery and preserve muscle with 500 mg L-glutamine, 100 mg vitamin C and 1000 mg taurine per serving. Available in a range of refreshing flavours including Blackcurrant, Peach Lemonade, Mixed Berry and Citrus.

USN BlueLab® 100% Whey Protein gets Banana flavour

USN Diet Fuel Ultralean Bar

Enjoy as a delicious snack between meals or while on the go to maintain lean muscle mass with high-protein USN Diet Fuel Ultralean bars. Each 30 g bar contains only 99 kcal, is high in fibre to increase satiety and keep you feeling full until the next meal, and gives you a boost thanks to added B-vitamins that aid energy production. Contains chromium to help stabilise blood glucose, which may help to reduce cravings, as well as 15 g protein per serving. Available in scrumptious Caramel Crunch and Chocolate Cream flavours.

Fans have spoken and USN has listened! The consumerinfluenced USN BlueLab® 100% Whey Protein flavour range now includes a Banana option. Each serving contains a blend of whey protein isolate, concentrate and hydrolysate for optimal muscle development, support and recovery. This product is certified by Informed-Choice.org.

Turn up the heat with Biogen RAGE Thermo Extreme

Add new Biogen Rage

Thermo Extreme to your fat-loss supplement plan to activate thermogenesis and turn up the heat on your weight loss efforts. Every twocapsule serving contains ingredients that increases thermogenesis and improve body composition, including 450 mg Sinetrol® Xpur, 150 mg caffeine and 50 mg yerba mate. These ingredients also help to enhance energy and mental performance while relieving fatigue and promoting endurance. The addition of 5 mg BioPerine® per serving helps improve absorption.

Biogen RAGE Testo Armour

New Biogen RAGE Testo Armour contains Tongkat Ali and Tribulus terrestris that may increase levels of testosterone and promote muscle growth. With Panax Ginseng, Ashwagandha & BioPerine® to increase mental alertness and enhance thermogenesis and physical performance.

Biogen Perform X range gets new look

The comprehensive Biogen Perform X range for endurance athletes has a stylish new look! But rest assured that the quality formulations you’ve come to trust and rely on remain the same underneath the updated packaging. To commemorate nearly 18 years of passionate support for various sporting codes and athletes from all disciplines with highquality, tested and trusted energy, performance and recovery products, Biogen has launched the #MyWhy campaign. Share your ‘why’ with Biogen to stand a chance to win a Perform X hamper valued at more than R3000 that includes a Biogen Ciovita cycling kit and 3 products. Aspiring or existing competitive athletes can also enter an additional competition to potentially win a 6-month Matchkit subscription worth more than R2000 to market and grow your profile off the field! Visit biogen.co.za/mywhy for more info.

More value in every Biogen Pure Energy bag

Looking to fuel your endurance training and racing with an affordable and effective energy drink? Look no further than Biogen Pure Energy Energise & Hydrate. It is engineered for high performance endurance sport with a blend of simple carbs for rapid energy, along with magnesium, phosphates, potassium and sodium to replenish electrolytes during and after exercise. Available in Mango-Orange and Tropical Island flavours at an extremely affordable R79.95 per 500 g bag.

Primal range redesigned and updated

The Primal Sports Nutrition range, available exclusively at Dis-Chem and www.primalsa. co.za, has an edgy new look and an updated product lineup. The brand continues to produce scientifically-formulated, lab-tested products of the highest possible standard. The updated range includes a Primal Protein Shake RTD, a Primal BCAA + Collagen RTD, Primal Plant Protein, Primal Casein and Primal Collagen, in addition to its already popular Primal Whey Protein, Mass Gain, Skinny Whey, Diet Whey, Amino Force, Creatine Charge and L-Glutamine 5000.

Tony Ferguson Ultra Burn

Tony Ferguson Ultra Burn has been specially formulated to support fat metabolism. Each capsule contains 50 mg caffeine to help maintain your energy levels and delay fatigue during exercise while 100 mg Garcinia Cambogia, 100 mg L-tyrosine, and 50 mg Acetyl-LCarnitine support fat metabolism.

Slimz range gets a makeover

The extensive Slimz range of products that support a healthy metabolism and accelerate results recently got a stylish makeover, and now it’s your turn! Look out for the rebranded Slimz products at your local Dis-Chem or online to create a slimmer, stronger and healthier you. Each product in the range is formulated with a variety of natural (herbal), active and clinically-tested ingredients for safe and effective weight loss results.

BREAKFAST LIKE A KING TO LOSE WEIGHT

Despite a popular belief that frontloading calories –consuming the bulk of your daily calorie intake in the morning – optimises weight loss by altering how we metabolise calories, a new study shows that this technique only helps to reduce hunger later in the day.

*Study published in Cell Metabolism.

LIFE

“HEALTHY BODY, HEALTHY LIFE.”

DID YOU KNOW THAT WE EAT AROUND 600 MORE CALORIES DAILY THAN PEOPLE DID IN THE 1970S?

33%

A study of more than 26,000 middle-aged UK women revealed those who follow a vegetarian diet had a 33% higher risk of hip fracture compared to regular meat-eaters.

*Study published in the journal BMC Medicine.

Plant Power Plant Power

A study by researchers at the University of Birmingham and Newcastle University determined that compounds called N-glycans found in plant proteins create a healthier gut microbiome and trigger a cascade of positive health effects that help to lower the risk of various diseases.

*Study published in Proceedings of the National Academy of Sciences.

STYLE

in this section

FOOD NEWS

The latest products...34

ASK THE PROS

What happens when you eat sugar ...36

RECIPES

Summer treats ...40

FEATURE

Boost your metabolism...48

Lifestyle Food

Fat Free Milk

Lifestyle Food continues to expand its already impressive milk range by adding fat-free long life milk to its product list. This dairy milk variant is also

Lifestyle Food

Lentil Pop Chips

A delicious, crunchy snack the whole family will love. Available in Salt & Vinegar and Fruity Chutney flavours.

Lifestyle Food Instant Rice

Light, fluffy, delicious and ready in a few minutes. Available in Jasmine and Basmati options, and sure to make weekday

FOODS

Footy’s Sugar Free

Footy’s Future Drink has expanded its range of sugar-, preservative-, GMO-, artificial colourantand aspartame-free drinks to include a convenient 4-pack. Now available at selected Dis-Chem stores nationwide.

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.

Rugani Juice

As the market leaders in freshly pressed vegetable juice, Rugani certainly leads the way when it comes to delivering nutritious and delicious drinks the whole family will enjoy.

ASK THE PROS

The sweet truth

What happens to your body when you eat sugar?

Before discussing how we digest and metabolise sugar and what it does once in our bodies, it is important to define what it is.

When people talk about this largely vilified substance, most picture the table sugar we put in our tea or coffee.

But we constantly consume some form of sugar, regardless of the diet we eat, and we all need sugar for our bodies to function properly.

IT ENDS AS GLUCOSE

At the end of the digestion process, a sugar molecule is the same, no matter where it came from, whether it’s a fruit, vegetable, table sugar or added sugar in foods and drinks.

Our body breaks down all sugars into glucose, which is then stored in the liver or in muscle cells in the form of glycogen. When these stores are full, our bodies store any excess glucose in fat cells.

SIMPLE VS COMPLEX SUGARS

SUGAR CAUSES CHANGES IN THE BRAIN, MAKING IT ADDICTED TO SUGAR

Sugars are either categorised as simple or complex in their structure but all are made from basic units called monosaccharides.

Simple sugars consist of single molecules (monosaccharides). Disaccharides consist of two monosaccharides while complex sugars (polysaccharides) contain multiple molecules that are bonded together in long chains.

Glucose is the most abundant monosaccharide but galactose and fructose are also simple sugars. Sucrose – the main constituent in table sugar – is a disaccharide made from glucose and fructose.

Complex carbohydrates are basically long-chain combinations of glucose molecules but typically contain additional nutrients, fibre, starch and/or cellulose. Despite their different structures, the body ultimately digests and metabolises all carbohydrates and sugars into glucose

OVERCONSUMPTION

OF REFINED ADDED SUGARS POSES THE MOST RISK TO OUR HEALTH

process glucose and fructose.

While our bodies use glucose as an energy source, fructose is metabolised by the liver, where it promotes fat synthesis. As such, excessive fructose intakes are linked with weight gain and obesity.

This is why understanding how the body processes and metabolises the different sugars is another important consideration.

DIGESTING SUGARS

When sugars reach your stomach, they mix with stomach acid, which starts to break down the bonds that hold the molecules together.

The sugars then pass into the small intestines. The first section –the duodenum – contains enzymes that break down sugars into their basic monosaccharides, namely glucose and fructose molecules.

THE HEALTH RISKS

The major difference is that refined sugar provides empty calories with no additional nutritional value for the body. This means that we can eat and drink a lot of sugar without feeling full as our hunger response does not ‘turn off’.

As such, it is generally an overconsumption of sugars, particularly refined added sugars, that poses the most prolific risk to our health and weight.

The other issue is the difference in how our body breaks down and absorbs simple and processed sugars, with differences in how we

THE BODY’S RESPONSE TO SUGAR

When any form of sugar hits your mouth, the body releases various digestive enzymes in your saliva to start the digestion process.

While this is an important step for breaking down complex carbohydrates, we cannot digest simple sugars any further.

These simple sugars also produce acid as bacteria in your mouth feed on the sugar. If you eat simple sugar regularly and in large quantities, these harmful bacteria produce more acid than your saliva can control.

As these bacteria produce more and more acid, it can start to eat away at the protective enamel layer on your teeth. Over time, this acid weakens and destroys the enamel and may form a cavity.

Sugar also attracts the bacteria that cause gingivitis and gum disease, and can cause bad breath.

These are the only forms of sugar that your body can absorb as the food or drink moves to the middle section of the small intestines – the jejunum – which is where we absorb glucose and fructose. Once in the bloodstream, glucose and fructose travel to the liver. As mentioned, the liver stores glucose as glycogen and converts fructose into fatty acids.

THE INSULIN RESPONSE

Any additional glucose travels in the blood and triggers the release of insulin from the pancreas.

Insulin acts as a key to unlock muscle cells, which can then absorb the circulating glucose to store it as glycogen.

When muscle cells and the liver are full, we start converting glucose into stored fat, which can also lead to weight gain. Our body then burns this glycogen and stored fat during activity and exercise.

SUGAR SPIKES AND ENERGY DIPS

During this process, monosaccharides and disaccharides are digested and absorbed more quickly, which results in a rapid spike in circulating glucose levels. These levels also drop quickly, which results in the spike and crash cycle that typically happens when we eat or drink products that contain simple and refined sugars.

In contrast, our bodies digest complex carbohydrates more slowly, which means blood sugar levels rise and drop at a slower rate. This is the ideal scenario to provide sustained energy throughout the day.

For these reasons, it is ideal to limit eating or drinking simple sugars to periods when you need an immediate source of energy, like before and during intense or prolonged exercise,

with complex carbohydrates the predominant source of sugars during the rest of the time.

THE HEALTH RISKS

Ingesting simple and added sugars on a regular basis and in large quantities can also cause metabolic diseases such as diabetes and cardiovascular disease as muscle and liver cells can become resistant to insulin over time.

In response, the pancreas produces more insulin in an effort to remove the glucose from the bloodstream. If left unaddressed, the pancreas will eventually become unable to produce sufficient insulin to remove glucose from the blood. It is at this stage that a person develops type-2 diabetes.

A study published in November 2016 in the journal Nutrients also linked an overconsumption of added sugar with weight gain and obesity, risk factors for heart disease, nonalcoholic fatty liver disease and certain cancers.

And simple sugars also impact the part of your brain that controls appetite.

Eating a diet high in sugar, particularly added refined sugars that offer no nutritional value, doesn’t shut off the hunger response.

WHAT’S MORE, SUGAR ALSO CAUSES CHANGES IN THE BRAIN, MAKING IT ADDICTED TO SUGAR, AND CRAVING MORE AND MORE SUGAR THE MORE YOU EAT.

THE SUGAR SOLUTION

As such, the ideal recommendation is to generally avoid simple sugars and rather eat mainly vegetables, some fruits and whole grains loaded with nutrients and fibre to meet most of your carb-dependent daily nutritional and energy needs. Reserve those simple sugars for really intense exercise when you need an energy boost.

CRUSH THIS SUMMER!

A choice of delicious drink recipes for you to indulge in this Summer

Serves 2-3

Ingredients

ž 450g frozen peaches, diced

ž 350ml lemonade, frozen in an ice tray

ž 400ml water

ž Cup of ice

How to make it

Add ingredients and blitz until smooth. Garnish with sliced peaches and a sprig of rosemary.

Peach Lemonade Slushie Top tip

To thin out the slushie mixture, add water. To thicken, add more ice.

drink up Smashed

Berry Stevia Drinks

Serves 2-3

Ingredients

ž 2-3 packets stevia

ž ⅓ cup fresh raspberries

ž ¼ cup pomegranate jewels

ž 2 cups sparkling water

ž Fresh mint

ž Orange or lemon slices

How to make it

Place the raspberries in the glasses and smash them with a fork or the back of a wooden spoon. Add the pomegranate, mint and stevia to your liking. Top with sparkling water and orange slices.

BROWN RICE SUSHI SANDWICHES

Ingredients

ž 1½ cups uncooked brown rice (cook according to instructions)

ž Rice wine vinegar

ž Protein of choice

ž Sliced cucumber

ž Sliced cabbage

ž Sliced radishes

ž Sliced avocado

ž Spicy mayonnaise

ž Soya sauce for dipping

ž Toasted sesame seeds

ž Nori sheets

How to make it

Cook the rice according to the cooking instructions on the box. Once cooked add 1-2 tbsp rice wine vinegar. Leave to chill. Place the nori sheets on a dry surface. Turn it until you have one corner pointing up to a diamond shape. Add 2-3 tbsp cooked rice in the centre, add cooked protein, veggies and some spicy mayo.

The next time a sushi craving hits, you can whip up your own using this really easy recipe.

BIOGEN CHOCOLATE MALT COOKIE DOUGH SLICES

Ingredients

ž 1 cup crunchy peanut butter

ž ¼ cup melted coconut oil

ž ¼ cup liquid sweetener of choice

ž 1 tsp vanilla extract

ž Pinch of salt

ž ¼ cup coconut flour

ž ¼ cup almond flour

ž 1¼ scoops Iso- Whey Protein Powder, Chocolate Malt flavour

ž ⅓ cup dair y-free chocolate chips

Cookie Dough Topping

ž ¼ cup almond flour

ž ¼ cup coconut flour

ž ½ cup smooth peanut butter

ž 1 tbsp coconut oil

ž 1-2 tbsp liquid sweetener (optional)

ž Pinch of salt

ž ½ cup melted dairy-free chocolate

How to make it

Melt the peanut butter and coconut oil together and add the rest of the cookie bar ingredients, mix well and press into the parchment paperlined tin, place in the fridge to set. Mix the cookie dough topping, crumble over the bars and drizzle with melted chocolate. Place in the freezer again for 5-10 minutes. Remove from tin, slice and enjoy!

Peanut butter is a heart-friendly food and even provides an energy boost.

Biogen Iso -Whey is easily absorbed by the body, offering nutrient replenishment after a strenuous workout.

Gluten-free, meatfree and packed with flavour – ideal for meat-free Mondays.

GRILLED CORN AVO CREAM PASTA

Serves: 2-3

Ingredients

ž Lifestyle Food Gluten-Free Penne

ž Water to top

ž Salt to taste

Sauce

ž 1 ripe avocado

ž 200ml coconut milk

ž Handful fresh cilantro

ž ½ fresh lime

ž ¼ cup nutritional yeast

ž ½ tsp smoked paprika

ž ½ tsp ground cumin

ž Salt and pepper to taste

ž Grilled corn

Toppings

ž Fresh herbs and edible flowers

ž Fresh avocado slices

ž Pine nuts

How to make it

Cook the pasta according to packet instructions. Drain and drizzle with some oil. In a high-speed blender add the avocado, coconut milk, cilantro, nutritional yeast, paprika, cumin, lime juice, salt and pepper and blend until smooth. Pour the sauce over the pasta and mix well. Add the grilled corn, avocado slices, herbs, edible flowers and pine nuts.

Lifestyle Food Gluten -Free Corn Pasta makes it easier than ever to enjoy pasta night–even if you’re gluten intolerant.

BOOST YOUR METABOLISM Naturally

Your metabolism is the key to unlocking your body transformation potential and achieving the physique you want!

Your metabolism is the rate at which your body produces and burns energy from food

Creating a healthy metabolism that hums along by implementing these tips can help you achieve your physique goals and maintain that body.

Fuel your metabolism properly

YOUR METABOLISM EXPLAINED

Loosely described, your metabolism is the rate at which your body produces and burns energy from the food, drink

A higher metabolism means you burn energy, ideally from fat cells, which helps you lose weight faster. A sluggish metabolism, on the other hand, can hamper your efforts to lose weight and burn fat effectively.

DID YOU KNOW:

and supplements we consume and from stored energy – fat tissue, carb-derived glycogen and amino acids from muscle.

Various factors affect your metabolic rate, such as the amount of muscle you have, your daily activity levels, your diet, your lifestyle habits and your age.

Your diet plays multiple roles in maintaining a healthy metabolism. It’s not only about the food we eat but also how much and when we eat that has an impact.

In terms of meal composition, a lowercarbohydrate diet with more protein and healthy fats seems to offer the best metabolic boost.

Various studies show that protein-rich diets increase satiety and help maintain a leaner body mass overall, and also increase thermogenesis – the production of body heat due to natural bodily processes such as digestion.

Protein takes the most energy to digest – between 20-30% of total calories, according to various sources – due to the numerous reactions needed to break down this macronutrient into amino acids. Perhaps more importantly, eating protein

A recent study that analysed data from nearly 6,500 people ranging in age from infancy to elderly, found that resting metabolism holds steady from age 20 to 60 before decreasing at a rate of less than 1% per year. The findings, published in the journal Science, suggest that age is less of a factor in metabolic health than previously thought.

WHEN YOU UNDERSTAND HOW YOU CONVERT THE FOOD YOU EAT INTO ENERGY AND HOW YOU CAN EFFECTIVELY BURN THAT ENERGY THROUGH EXERCISE AND REGULAR ACTIVITY, YOU GAIN THE KNOWLEDGE YOU NEED TO RESHAPE YOUR BODY.

is essential for building and repairing muscle, which boosts your resting metabolic rate because it is metabolically-active tissue.

It is also worth noting that eating whole food takes 46.8% more energy to digest on average than processed food, according to a 2010 study published in Food Nutrition Research.

Including more healthy fats in your diet, like omega-3 fatty acids, has a less indirect effect on metabolism. Research from the University of Western Ontario found that fish oil increases levels of fatburning enzymes and decreases levels of fat-storage enzymes, which help to boost your metabolism.

The total amount of calories you eat in a day will also impact your metabolism.

Eat too much and you cannot burn everything efficiently, so you store any excess energy as fat, which is metabolically inactive tissue. Eat too little and your metabolism slows as a survival response to the perceived threat of starvation.

That is why it is important to create a sustainable calorie deficit. You need to consume enough nutrient-dense calories to meet your body’s resting (basal) metabolic requirements (BMR), but not so much that you exceed your active metabolic rate (AMR). A deficit of no more than 500 calories a day is ideal.

Lastly, meal frequency and timing – basically, when you eat – can impact your metabolism. For example, a growing body of scientific evidence shows that various forms of intermittent fasting can boost your metabolism to help you burn more fat and lose weight.

HOT STUFF

SPICE UP YOUR DIET:

There are also certain foods that can enhance the metabolic effect of the food you eat. A study published in the journal Physiology and Behavior found that capsaicin, black pepper, ginger, mixed spices, green tea, black tea and caffeine all significantly impact metabolism.

Capsaicin, the compound found in hot red peppers, had the biggest impact on metabolism as it increased thermogenesis, energy expenditure and fat metabolism after a meal, which all helped to decrease overall body fat. However, all these foods were found to increase thermogenesis, improve satiety and burn fat to some degree.

Multiple studies reveal that fasting for up to 48 hours can boost metabolism by between 3.6–14%. However, longer fasts tend to decrease your metabolism.

METABOLISM BOOSTING FOODS

Research shows that sleep deprivation and reduced quality of sleep have a detrimental impact on your metabolism.

In a study published in the International Journal of Endocrinology that reviewed how sleep deprivation and sleep disorders may alter human metabolism, the researchers determined that the relationship of sleep duration to metabolic dysregulation is “found to be U-shaped in many studies”.

This finding suggests that both short duration and longer duration sleep may have the potential to disturb the body’s metabolic equilibrium.

MOVE MORE

Making movement part of your daily routine is an easy yet effective way to boost your metabolism. Whether it is taking the stairs, walking the dog or playing outside with the kids, lots of little bouts of incidental activity add up to serious calories burnt over time.

According to Mayo Clinic researcher, Dr James Levine, who first described non-exercise activity thermogenesis (NEAT) and continues to study it, this

phenomenon can burn an extra 2,000 calories a day when comparing people of similar sizes. Also known as non-exercise physical activity (NEPA), NEAT is a measure of the calories (energy) you burn simply living your life. While these are usually classified as incidental activities that happen as part of the normal course of daily life, introducing more of them into your day as intentional activities can help to boost your metabolism.

What you eat can positively impact your metabolism by boosting daily energy expenditure through the thermic effect of food (TEF). This phenomenon refers to the shortterm increase in heat generated by your body when it burns energy to digest and process food. However, certain foods generate a greater thermic effect than others.

Foods with the highest thermic effect include:

Protein-rich foods like beef, chicken, pork, venison, fish, eggs, dairy, legumes, nuts, and seeds.

Fibrous carbohydrates such as artichokes, eggplant, nuts and nut butter, oats, flaxseed, psyllium, legumes, leafy green vegetables, berries and cruciferous vegetables like broccoli.

Spices and herbal foodstuffs including capsaicin, black pepper, ginger, mixed spices, green tea, black tea and caffeine.

Did you know? Researchers at the University of Texas at Austin determined that you need to take at least 8,500 steps per day – throughout the day, rather than all at once – to maintain adequate fat metabolism.

Get sufficient sleep –not too much, not too little

Train to boost the burn

Various forms of HIIT not only burn more calories while you exercise but also keep your metabolism elevated for longer after your session has ended. This postexercise rise in energy expenditure occurs as your body tries to recover and repair itself after training or strenuous activity.

HOW DOES IT WORK?

This rise in metabolic activity can last for 48-72 hours after an exercise session, depending on its intensity and duration.

For this reason, HIIT is often recommended as a form of ‘metabolic conditioning’ and can take the form of intense cardio, interval or circuit-type weight training, or a combination. Training with heavy weights is the other ideal approach to boosting your metabolism through exercise because it increases muscle mass, which is your most metabolically-active type of tissue. That’s why the more muscle you carry, the more energy you burn throughout the day, even at rest.

DRINK MORE WATER

Drinking more water may briefly raise your metabolism. Research

published in the Journal of Clinical Endocrinology & Metabolism showed that drinking 500 ml of water increased resting metabolism by 24% for about an hour. And by adding ice to your water, you can potentially burn more energy as your body has to heat up the cold liquid to body temperature.

When it comes to delivering the biggest metabolic effect from exercise, two forms of training stand out above all the rest – highintensity interval training and weight training.

Ever heard of textneck? It’s a strain of the cervical spine caused by looking down at our phones.

Hit that 10,000 step target!

HEA

A new study published in JAMA Neurology shows that walking 4,000 steps a day may reduce dementia risk by 25% while 10,000 steps could halve your risk.

“A HEALTHY LIFE IS A HEALTHY MIND.”

BURPEE-POWERED

brain boost

During a study that looked at potential running performance improvements when including burpees in a training programme, study participants exhibited a 26% improvement in the Jacobs test, a number sequence-based short-term memory evaluation. *Study published in the journal Environmental Research and Public Health

<8 hours

According to research presented at the European Society of Cardiology (ESC) Congress 2022, adolescents who sleep less than 8 hours a night are more likely to be overweight or obese compared to those who got sufficient sleep. Shorter sleepers were also more likely to have a combination of other unhealthy characteristics, including excess fat around their midsection, elevated blood pressure and abnormal blood lipid and glucose levels.

Early bird or night owl?

New research reveals how differences in our wake/sleep cycles can affect our metabolism and alter our body’s preferred energy sources. Researchers found that those who stay up later have a reduced ability to use fat for energy, which increases the risk for type 2 diabetes and cardiovascular disease.

in this section

ASK THE PROS

Good and bad bacteria...60

SUPPLEMENTS

Vitamin B boost...64

FEATURE

Boost your day with caffeine...68

CLEANSE YOUR GUT FOR OPTIMAL DIGESTION

The gut – your stomach, small and large intestines and colon – is vital to the digestion process as these organs process and absorb the minerals, vitamins, electrolytes and water from the food and drink you ingest. Your gut also works to remove waste and toxins from your body through elimination.

If your body is unable to process the wholesome food you eat and absorb the nutrients it contains, even the most healthful diet won’t deliver its potential benefits.

GOOD GUT-CLEANSING FOOD:

Foods rich in polyphenols, such as dark chocolate, red grapes, almonds, onions, green tea, broccoli and cocoa

DON’T CHASE QUICK FIXES

In our attempt to improve our digestion and overall gut function, some people turn to gut reset plans or colon cleanses for a short-term fix. However, there is very little research to support the effectiveness of these approaches. A simpler way to cleanse and support your gut and get your digestion working as it should entails a combination of healthful eating, adequate hydration, regular movement and exercise, and an intelligent supplement plan.

These gut-cleansing principles offer a sustainable approach to gut health that you can (and should) apply year-round to create a healthy gastrointestinal (GI) tract for life.

START WITH WHAT YOU EAT

Cleaning up and refining the composition of your diet is a vital first step when creating a gut-friendly lifestyle.

Start by eliminating problem foodstuffs that feed ‘bad’ bacteria, cause inflammation and build up toxins in the gut.

Aim to eliminate foods and drinks that contain:

Refined and processed carbohydrates

Added sugars

Foods high in trans and manufactured fats, such as processed meats

Focus on creating a wellbalanced diet that contains a predominance of natural whole foods with sufficient sources of natural fibre. Fibre is vital for optimal gut health and function as it helps bulk up the matter in the colon to firm up your stool. Probiotics – the beneficial gut bacteria – also feed on different forms of fibre.

LF RECOMMENDS

THE IDEAL FOODS TO CLEANSE YOUR GUT INCLUDE:

High-fibre foods including vegetables, fruits, nuts, seeds and whole grains

Fermented foods that contain natural probiotics like sauerkraut, kefir, kimchi and yoghurt

Psyllium husk, a source of fibre from seeds that can help cleanse the gut and treat constipation

Leafy green vegetables such as spinach and kale

Foods rich in polyphenols such as dark chocolate, red grapes, almonds, onions, green tea, broccoli and cocoa

Brightly coloured vegetables such as peppers, carrots and eggplant

Complex carbohydrates such as sweet potatoes

Olives and olive oil

Oily fish and lean proteins

CONSIDER MEAL TIMING AND FREQUENCY

But it is not only what you eat that matters. When you eat can also positively impact your gut health.

A growing body of evidencebased research affirms that intermittent fasting is beneficial for gut and overall health.

Intermittent fasting requires that you eat your three balanced meals within a specific timeframe and fast for the remainder of the day. The 16:8 diet is a popular option. It entails eating all meals within an 8-hour window and fasting for the remaining 16 hours.

Another popular option is the 5:2 diet, which is an intermittent fasting regimen that allows you to eat normally for five days while restricting calories for two days a week.

This way of eating addresses the issues that 24/7 food availability creates in our modern lifestyles. With constant access to food, we seldom give our digestive systems time to rest, recover and reset.

A recent study supports this viewpoint. The 2021 review, published in the American Journal

of Physiology, suggested that fasting may provide a period of “gut rest” that could lead to several meaningful health benefits, including improved gut microbe diversity and gut barrier function.

In another study, researchers at Erasmus University Medical Center in the Netherlands found that intermittent fasting resulted in an increase in a beneficial type of gut bacteria called Lachnospiraceae that improved gut health.

(Note: Intermittent fasting is not suitable for anyone who is pregnant or breastfeeding, or has a history of disordered eating.)

LUBRICATE YOUR GUT

Drinking sufficient water and staying properly hydrated is a simple and effective way to support your gut by improving and regulating your digestion

Drinking eight glasses of room temperature or lukewarm water every day can support your body’s natural gut cleansing processes.

Other forms of liquid can also support better gut health, like lemon water with honey and a pinch of salt, ginger-infused water or herbal teas made from substances that have a laxative effect, such as psyllium, aloe vera and marshmallow root.

Drinking this warm water or other home remedies on an empty stomach in the morning is generally recommended to aid digestion throughout the remainder of the day.

GIVE YOUR GUT WHAT IT NEEDS

Adding a probiotic supplement to your daily routine can support your wholesome and balanced diet and offers another potential way to improve gut health and support

natural gut cleaning activities.

Using a product that offers diverse probiotic strains may help to rebalance your gut flora, which can improve aspects of gut health like frequency and regularity of your bowel movements and alleviate bloating or gas.

Supplemental digestive enzymes may also boost your gut health and function by helping to break down food and improve overall digestion and absorption.

While natural foods like fruits and vegetables contain digestive enzymes, modern farming, food preservation and storage practices and cooking can remove vital enzymes from these foods. As such, supplements offer a convenient way to support your gut health by providing an additional source of these beneficial organisms.

MINIMISE STRESS

Stress in all its forms – physical, psychological and environmental – has a negative effect on the gut. These factors could include dietderived stress (eating processed and refined foods and ingredients that can cause inflammation), work or relationship stress, intense or prolonged exercise, a lack of sleep, or chemicals from the environment, various household products and from smoking.

You can help to improve gut function by minimising or

managing your stress by using breathing exercises, practising meditation and mindfulness, or engaging in yoga or massage.

It is also important to only take medications when absolutely necessary as many substances can impact your microbiome, especially antibiotics.

GET MORE ACTIVE

Regular movement and physical activity is important, too. But you don’t need a gym contract or to engage in intense training to benefit. Walking and yoga are some of the most effective forms of activity you can use to help improve your gut health and digestive function.

For instance, a study published in the Journal of Gastrointestinal and Liver Diseases in 2008 determined that a short walk was more effective than espresso or an alcoholic digestif at aiding digestion as it decreased transit time through the gut.

Yoga is another beneficial activity as various poses bend, fold, arch, stretch and twist your torso, which helps to stimulate, aid and encourage good digestion to support your gut-cleaning efforts. And it is a great way to manage stress.

ASK THE PROS

Your gut’s yin and yang

What’s the difference between good and bad gut bacteria?

THERE ARE TRILLIONS OF INVISIBLE MICROBES THAT LIVE INSIDE AND OUTSIDE YOUR BODY, INCLUDING FUNGI, VIRUSES AND DIFFERENT TYPES OF BACTERIAL SPECIES.

Most of these organisms live within your digestive tract and together create your microbiome – ‘micro’ meaning small and ‘biome’ referring to a naturally-occurring community of flora occupying a habitat.

GOOD AND BAD BACTERIA

Many factors linked to our overall health and wellbeing relate to the state of our microbiome.

An unhealthy gut typically results from an imbalance between beneficial or ‘good’ bacteria, known as probiotics, and ‘bad’ bacteria. An overabundance of bad bacteria can lead to conditions such as irritable bowel syndrome (IBS) and various other digestive disorders to compromised immunity, chronic fatigue and even intense cravings for sugar and carbohydrates.

That’s why it is important that the good bacteria remain the dominant type that reside in your gut.

However, it also worth noting that even an overabundance of one type of ‘good’ bacteria species can cause digestive and potential health issues.

THE BALANCE of good and bad bacteria can shift for various reasons

Found in fermented dairy products such as yoghurt. It is tasked with keeping the balance of good versus bad bacteria in check to aid the immune system.

BIFIDOBACTERIUM LACTIS:

Fermented milk products contain this bacteria. It boosts immunity and prevents digestive problems. It assists in fighting pathogens such as salmonella, which causes diarrhoea.

LACTOBACCILUS BREVIS:

A rod-shaped bacteria that acts as an immune system fighter by increasing cellular immunity and enhancing immune cell activity.

THE BAD ACTORS

Bad bacteria can exist in human bodies at low levels without causing much harm. It is when bad bacteria overpopulate the gut that we generally experience potential digestive and

Examples of bad

Found on raw meat and in the intestines of animals and in the environment. One of the most common causes of food-borne illness such as

Commonly found on the skin or in the nose of Usually causes no problems or relatively minor skin and soft tissue infections such as abscesses, furuncles (boils) and cellulitis. Serious infections can cause bloodstream infections, pneumonia or bone and joint infections. Also implicated in

Found in the environment, foods and Most types are harmless or cause relatively brief diarrhoea. A few strains can cause severe stomach cramps, diarrhoea and

Often implicated in a condition called small intestinal bacterial overgrowth (SIBO), characterised by excessive bacteria in the small intestines, particularly types of bacteria not commonly found in that part of the digestive tract. The excess bacteria often cause diarrhoea and may cause weight loss and malnutrition.

BACTEROIDETES, which make up roughly 50% of the microbiota in our guts, colonise the entire gastrointestinal tract, including the mouth, throat and stomach, despite the presence of gastric acid and digestive enzymes.

Bacteroidetes play an important role in maintaining a healthy microbiome, but an overabundance can have negative consequences.

HOW IMBALANCES OCCUR

The balance of good and bad bacteria can shift for various reasons, such as changes in your physical condition, your diet, stress, medication and antibiotic use, infection or illness, and other environmental factors such as exposure to toxins. Bacterial groups in your intestines also change as you age, with the percentage of bad bacteria typically increasing as you grow older. For instance, it is common for bifidobacteria to decrease in the elderly with higher chances that bad bacteria such as clostridium perfringens will rise.

The following can be signs of gut bacteria imbalance:

• Loss of appetite

• Abdominal pain

• Nausea

• Bloating

• An uncomfortable feeling of fullness after eating

• Diarrhoea

• Unintentional weight loss

• Malnutrition

REBALANCING YOUR GUT

To counter this imbalance, eat a diet high in fibrous vegetables consisting of leeks, celery, pears, bananas and apples as these foods feed healthy bacteria in your gut. Antioxidants called polyphenols, found most abundantly in foods such as fruits, vegetables, extra virgin oil and cocoa, can also play a vital role in optimal gut health. It can also be beneficial to supplement with

Reference: *Dale HF, Rasmussen SH, Asiller ÖÖ, Lied GA. Nutrients. 2019;11(9):2048. Published 2019 Sep 2. doi:10.3390/nu11092048

TIPS TO IMPROVE YOUR GUT HEALTH:

Avoid taking antibiotics unnecessarily. Antibiotics can reduce both good and bad bacteria in the body.

Supplement with a suitable probiotic supplement, especially after a course of antibiotics.

Consume natural sources of probiotics. These include plain yoghurt and fermented foods such as kefir, sauerkraut, kombucha and kimchi.

Limit processed foods.

Eat prebiotics in the form of high-fibre vegetables, fruits and whole grains as these foodstuffs serve as ‘food’ for good bacteria.

Stay properly hydrated with filtered and remineralised water.

Download your free gut health program

probiotic products that deliver a high load of good bacteria, ideally as a multi-strain combination. While each strain has a specific function, there is growing scientific support for the long-term use of multi-strain probiotic supplements to manage regularity, gastrointestinal health and digestive comfort.

One meta-analysis* reviewed 11 studies – 8 studies used multi-strain probiotic blends and 3 studies used a mono-strain probiotic. Researchers concluded there was a trend that “beneficial effects were more distinct in the trials using multi-strain supplements with an intervention of eight weeks or more”.

If you use singlestrain products, it is beneficial to rotate the type of probiotic you use periodically to ensure no overabundance of a single strain occurs as this can also impact negatively on your microbiome.

it is important that the good bacteria remain the dominant type that reside in your gut.

GET A B-VITAMIN BOOST FOR IMPROVED HEALTH, VITALITY AND PERFORMANCE

OUR BODIES NEED A BROAD RANGE OF VITAMINS FOR OPTIMAL HEALTH AS THEY PERFORM NUMEROUS FUNCTIONS. AMONG THESE, THE B-GROUP VITAMINS ARE SOME OF THE MORE IMPORTANT MICRONUTRIENTS WE NEED ON A DAILY BASIS.

OF THE 13 VITAMINS CONSIDERED ESSENTIAL, EIGHT COME FROM THE B-VITAMIN GROUP (THE OTHERS INCLUDE VITAMINS A, C, D, E AND K).

THE B-GROUP VITAMINS INCLUDE:

Thiamin (B1)

Riboflavin (B2)

Niacin (B3)

Pantothenic acid (B5)

Pyridoxine (B6)

Biotin (B7)

Folic acid (B9)

Cobalamin (B12)

B-vitamins are watersoluble, which means they dissolve in water and are carried to your body’s tissues but your body cannot store them (except for some vitamin B12 and folate in the liver).

ROLES AND FUNCTIONS

The B-vitamins are related to each other and work closely together to regulate various processes in your body.

Primarily, B-group vitamins help to metabolise and produce energy, and some help cells multiply through their role in DNA production. Other specific B-group vitamin roles and functions include:

1. Thiamin (vitamin B1): Aids energy metabolism by helping to convert glucose into energy and has a role in nerve function.

2. Riboflavin (vitamin B2): Primarily involved in energy production and aids vision and skin health.

3. Niacin (vitamin B3): Essential for energy metabolism to convert carbohydrates, and fats into energy. It helps maintain skin health and supports the nervous and digestive systems.

4. Pantothenic acid (vitamin B5): Required for energy metabolism to convert carbohydrates, proteins, and fats into energy. Also needed to produce red blood cells and steroid hormones.

5. Pyridoxine (vitamin B6): for protein and carbohydrate metabolism, red blood cell formation and to produce certain brain chemicals. It influences brain processes and development, immune function and steroid hormone activity.

6. Biotin (vitamin B7): Needed for energy metabolism and to produce fat and glycogen.

7. Folate or folic acid (vitamin B9): Needed to produce red blood cells, and is vital for foetal nervous system development, as well as DNA synthesis and cell growth.

8. Cobalamin (vitamin B12): Helps to produce and maintain the myelin surrounding nerve cells, red blood cell formation and energy metabolism, specifically fatty acids and amino acids.

COVER YOUR B-GROUP BASES

You can get all the B-vitamins from your diet as they are found in various foods.

Vitamin B2

Yoghurt, cottage cheese, wholegrain breads and cereals, egg white, leafy green vegetables, meat, yeast, liver, kidney.

Vitamin B3

Fish, poultry, milk, eggs, wholegrain breads and cereals, nuts, mushrooms.

Grains, legumes, leafy greens, fish and shellfish, meat, chicken, nuts, liver, fruit.

THE B-GROUP VITAMINS ARE DELICATE, WHICH MEANS FOOD PROCESSING, HEAT AND ALCOHOL CAN DESTROY THEM OR REDUCE THE AMOUNT WE GET FROM THE FOODS WE EAT.

Meats, milk, kidneys, eggs, yeast, peanuts, legumes.

Grains, seeds, legumes, wheatgerm, nuts, yeast, pork.

DANGERS OF A DEFICIENCY

The B-group vitamins are delicate, which means food processing, heat and alcohol can destroy them or reduce the amount we get from the foods we eat.

Poor diets that consist predominantly of processed foods, malabsorption due to certain digestion conditions, certain genetic disorders and interactions with certain medications can also result in a deficiency of one or more of the B-vitamins.

Due to the numerous B-vitamins and differing roles and functions they perform, symptoms associated with a potential deficiency can take various forms.

Some common symptoms include:

Anaemia

General fatigue and weakness

Pale skin colour due to abnormal red blood cell production

Numbness or tingling sensations in the hands, legs or feet

Difficulty walking or balance problems due to dizziness

Disturbed vision

A swollen, inflamed tongue, canker sores or mouth ulcers

Cognitive difficulties, including impaired thinking and reasoning or memory loss

An abnormally high heart rate

Constipation

GET A B BOOST

Vitamin B7: Cauliflower, egg yolks, peanuts, chicken, yeast,

To avoid a potential deficiency in any of the B-group vitamins, and with low vitamin B12 levels a growing issue worldwide, it is important to eat a well-balanced and nutritious diet with an abundance of minimally processed and raw (where possible and appropriate) whole foods

Vitamin B9: Leafy greens, legumes, seeds, liver, poultry, eggs, cereals, citrus fruits.

And food manufacturers are increasingly fortifying foods with certain B-vitamins (B12 predominantly) and in a form that offers high bioavailability. These products are particularly beneficial for vegetarians or vegans because vitamin B12 is generally not present in plant foods.

You can also supplement a wholesome and nutritious diet with the B-complex supplements or specific standalone B-group vitamins available at your local Dis-Chem or online.

Vitamin B12: Most animal proteins, milk, cheese, eggs.

Consulting your doctor is always the first step in addressing any potential vitamin or mineral deficiencies, who will recommend the most suitable and effective treatment approach. LF

BOOST YOUR DAY WITH A JAVA JOLT

W.hy is coffee the perfect start to any day for so many people around the world?

What is it about your regular morning cup of coffee that is so satisfying and, dare we say, addictive?

Is it the floral aroma of the coffee or the rich taste? For most coffee lovers, it’s a combination of these features, but perhaps the most important is the java jolt we get from the caffeine.

CAFFEINE KICK

The right type and kind of coffee, when drunk in moderation and at the right time, can deliver various health and performance benefits.

As a naturally-occurring psychoactive substance, caffeine is the most widely consumed stimulant on earth.

Marley Coffee range, available exclusively from Dis-Chem

It acts as a stimulant by increasing brain and nervous system activity and releases chemicals such as cortisol and adrenaline in the body, which work to enhance alertness, focus and energy.

Many athletes also use caffeine in supplement form for a mental boost and to lower levels of perceived exertion during exercise.

HOW WE METABOLISE CAFFEINE

When you drink coffee, your body absorbs the caffeine into the bloodstream, which then travels to the liver where it is processed. It then travels to the brain, where it exerts its effects.

Once in the brain, caffeine blocks an inhibitory neurotransmitter called adenosine from binding to adenosine receptors.

This process would normally cause tiredness or drowsiness as more adenosine accumulates on receptors over the course of a day.

In doing so, caffeine increases alertness as levels of other neurotransmitters like adrenaline, norepinephrine and dopamine increase in response, which stimulates neuron firing. This is why drinkers feel energised, experience an elevated mood and get that ‘buzz’.

However, there are other beneficial compounds in coffee that deliver various potential health-promoting properties.

CAFFEINE’S HEALTH BENEFITS

Coffee beans contain numerous nutrients that can make it into your morning cup depending on the product you use and how long ago the beans were ground.

A cup of coffee made from natural and/or organic beans contains riboflavin (vitamin B2), pantothenic acid (vitamin B5), niacin (vitamin B3),

magnesium, manganese, and potassium, albeit in small doses when compared to RDA requirements. Coffee is also a rich source of antioxidants. In fact, it has become one of the most important sources of these beneficial compounds in the Westernised diet, according to a study conducted at the University of Scranton.

ADDITIONAL HEALTH BENEFITS

There is also a large body of scientific evidence to support claims that coffee can improve your health in various ways.

For example, coffee drinkers seem to reduce their risk of developing type-2 diabetes, according to a study published in the journal Nutrients in April 2021. In addition, a metaanalysis* that looked at data from 18 studies, with a total of 457,922 individuals, found that each daily cup of coffee was associated with a 7% reduction in risk of developing type-2 diabetes.

Coffee consumption has also been linked to improved liver health.

A study published in the journal of the American Medical Association’s Archives of Internal Medicine found that people who drink four or more cups of coffee per day have up to an 80% lower risk of developing liver cirrhosis

An international team of researchers led by Duke-NUS Graduate Medical School also found that coffee can help prevent the development of non-alcoholic fatty liver disease.

CAFFEINE IS THE MOST WIDELY CONSUMED STIMULANT ON EARTH.

A LONGEVITY ELIXIR?

These disease-reduction benefits also correlate with increased life expectancy. In fact, several observational studies show that coffee drinkers have a lower risk of death.

Two very large studies, including a National Institutes of Health AARP Diet and Health study, found that drinking coffee was associated with a 20% lower risk of death in men and a 26% lower risk of death in women over a period of 18-24 years.

Similarly, a Japanese study of more than 76,000 participants found that men who consumed 1-2 cups of coffee a day reduced their risk of dying from cardiovascular disease by as much as 38%.

THE BRAIN BENEFITS

Furthermore, many controlled trials in humans show that coffee improves various aspects of brain function, including memory, mood, vigilance, energy levels, reaction times and general cognitive function.

Coffee also seems to delay the onset of a number of neurodegenerative diseases, including Alzheimer’s disease, the leading cause of dementia worldwide, and Parkinson’s disease.

Several studies show that coffee drinkers have up to a 65% lower risk of getting Alzheimer’s disease. In one such study, researchers from the University of South Florida and

the University of Miami found that people older than 65 who had higher blood levels of caffeine developed Alzheimer’s disease 2-4 years later than others with lower caffeine levels.

Parkinson’s disease, the second most common neurodegenerative disease, is caused by the reduction of dopaminegenerating neurons in the brain. In one study**, coffee drinkers were shown to have a 30% lower risk of developing the disease.

CAFFEINE CONSIDERATIONS

Despite all these potential benefits, not everyone will get the same health and mental boost from a cup of coffee, because genetics and the differing rates at which people metabolise caffeine creates differences in our individual response to caffeine.

Liver function and our genetic makeup (how our genes determine how we respond to and interact with nutrients) shapes how quickly and effectively our bodies and systems can process caffeine.

A slow caffeine metaboliser, for instance, won’t process caffeine effectively and, therefore, tends to be adversely affected. Symptoms can include anxiety, nervousness, jitters, nausea and insomnia.

A fast metaboliser is more likely to respond in the manner outlined in this article, but ideal dosages will still vary from one person to the next (the average recommended dose is 5 mg/kg).

BEWARE A CAFFEINE OVERDOSE

And, as is always the case, anything done in excess can cause problems and caffeine is no different. The hormonal response from drinking too much caffeine over prolonged periods can lead to conditions such as adrenal fatigue. Our bodies also develop a tolerance to caffeine, which means we will need more over time to deliver the same response. Whether you drink coffee for the pleasure or aim to use it to boost your mental or physical performance, it is a proven way to deliver the effects you’re after. The trick is to test your response to caffeine, in whatever form.

References:*Archives of Internal Medicine; 169(22):2053-63; December 2009 **Archives of Medical Science. 1; 13(3): 507–514; April 2017

SEVERAL STUDIES SHOW THAT COFFEE DRINKERS HAVE UP TO A 65% LOWER RISK OF GETTING ALZHEIMER’S DISEASE.

Combine

conquer ! &

Combining time-restricted eating and HIIT improves health measures in women with obesity, suggests a study by researchers at the Norwegian University of Science and Technology.

*Study published in the journal Cell Metabolism.

did you know

THE GLUTEUS MAXIMUS (BUTT) IS THE LARGEST MUSCLE IN THE BODY.

FREQUENCY TRUMPS VOLUME

Research from Edith Cowan University showed that performing lower volume exercise (bicep contractions in the study) more frequently (5 days a

week) could potentially offer a more beneficial approach for improving muscle strength compared to one weekly session of equivalent reps.

PILATES

A META-ANALYSIS OF RANDOMISED CONTROLLED TRIALS FOUND THAT PILATES IMPROVED DYNAMIC BALANCE, LOWER LIMB STRENGTH, HIP AND LOWER BACK FLEXIBILITY AND CARDIO ENDURANCE AMONG ADULTS OVER THE AGE OF 60. *Study published in the British Journal of Sports Medicine.

“ONE DAY THE PAIN WILL BE YOUR WARM-UP.”

ASK THE PROS

Explain that pain! Why do my muscles hurt after gym?

Anyone who lifts weights will know the dull ache we often experience in our muscles after a hard session or following time away from the gym.

This feeling is usually most noticeable 12-48 hours after the session but, in severe cases, some soreness and tenderness can persist for up to a week.

This common sensation is known as delayed onset muscle soreness (DOMS) but the exact cause of this condition has been hard for exercise scientists to pinpoint.

Early theories suggested that a build-up of lactic acid caused DOMS. However, more recent theories suggest that exercise

causes damage to muscle fibres and connective tissues and the resultant inflammatory response to this micro-trauma causes the soreness and pain.

THE MAIN HYPOTHESISED DOMS THEORIES INCLUDE:

1 LACTIC ACID

2 MUSCLE DAMAGE

3 INFLAMMATION

4 CONNECTIVE TISSUE DAMAGE

5 ENZYME EFFLUX

UNTRAINED ATHLETES tend to suffer more severe DOMS than seasoned athletes

2 3

LACTIC ACID THEORY:

MUSCLE DAMAGE AND INFLAMMATION THEORY:

Lactic acid levels increase shortly after exercise, which led researchers to believe that these molecules were a primary cause of DOMS

However, later studies discredited this theory after proving that lactic acid levels return to pre-exercise levels within an hour after exercise.

As such, it cannot serve as the primary molecule driving the DOMS process at its peak. Additionally, research shows that concentric exercise, which shortens muscles and involves greater metabolism, fails to produce DOMS.

Having said that, while lactic acid is not the major driver, it may contribute to the acute pain associated with fatigue after an intense gym session and may serve as a trigger for DOMS.

Many studies confirm that weight training causes muscle damage, which results in inflammation after exercise.

For this reason, these theories are the most commonly accepted causes of DOMS. However, several subsequent reports have identified a disconnect between the time course of the damage, degenerative changes and inflammation, which do not always align exactly with the natural progression of DOMS.

Another question mark that hangs over the inflammation theory is the ineffectiveness of antiinflammatory drugs like NSAIDS in preventing DOMS-related pain.

CONNECTIVE TISSUE DAMAGE THEORY

According to this theory, the reason for the pain is the body’s immune response to the damage that occurs to the connective tissue that binds muscle fibres together, not in the actual muscle fibres themselves.

This damage releases various chemicals and other substances into the chemical environment surrounding the muscle cell, which results in inflammation and creates the sensations of sensitivity or pain.

RECENT THEORIES SUGGEST THAT EXERCISE CAUSES DAMAGE TO MUSCLE FIBRES AND CONNECTIVE TISSUES

The enzyme efflux theory suggests that calcium held in the fluid that fills the spaces between cells (called interstitial liquid) accumulates in injured cells.

This build-up impacts metabolism and activates enzyme activity that causes further damage by degrading contractile proteins, potentially resulting in the pain we experience.

MODEL

As each theory has at least some merit, and inflammation is a common denominator in most of them, the actual cause is likely an integration of two or more theories with inflammation a primary driver.

Ongoing research seems to suggest that the next-day muscle soreness we experience stems from a cascade of physiological effects in response to microscopic trauma sustained during intense exercise,

including inflammation in muscle and connective tissues in response to the micro-trauma.

We also know that performing new or unfamiliar exercises, eccentric (lengthening a muscle under load) exercise, or significantly increasing your training load, intensity or volume can cause more severe DOMS.

Also, untrained athletes tend to suffer more severe DOMS than welltrained or seasoned athletes.

FOAM ROLLING MAY ASSIST IN EASING STIFF MUSCLES

PERFORMED BY ANNIE GREGORY IANNIEGREGORY14

PHOTOGRAPHY BY JAMES PATRICK | WWW.JAMESPATRICK.COM

ALL YOU NEED IS 10 MIN A DAY

fabulous ABSOLUTELY

Remembering your ab exercises is often an afterthought as you leave the weights section following a tough workout. But who has the time or energy to fit in another few sets to give your midsection the attention it needs?

Some days we don’t even make it to the gym due to our busy schedules, and very few workout splits include a dedicated abs session each week.

But neglecting your core can have serious consequences, from greater injury risk and sub-par sporting performance to a midsection that doesn’t do justice to the rest of your physique.

But what if we told you that you could consistently get your ab workout in to develop stronger, more defined abs with just 10 minutes a few times a week?

The benefit of this approach is that you can get your ab and core training done without sacrificing time in the weights section or in other areas of your life. A 10-minute session is also less daunting than a 45-minute workout.

CREATE TIME FOR HEALTHFUL HABITS

It couldn’t be easier or more convenient. And implementing these 10-minute sessions in your life creates opportunities to get to other important aspects of your fitness routine that we all typically neglect, like mobility and stretching.

The idea is to create a dedicated 10-minute block of time in your day. Use it every second day to perform one of these three ab routines and use the remaining four sessions for mobility, stretching or foam rolling.

Doing so consistently

will help you create a habit that can immensely benefit your routine and your life.

BITE-SIZED FITNESS

Performing bite-sized exercise sessions could even improve your health. A study published in 2021 in the journal Exercise and Sports Science Reviews showed that “exercise snacks” – shorter exercise sessions performed with intensity multiple times throughout the day – can improve “cardiometabolic health”, which reduces your risk of high blood pressure and conditions like insulin resistance.

A 10-MINUTE INVESTMENT

IDEAL TIMES TO PERFORM YOUR AB SESSION INCLUDE:

First thing in the morning as you roll out of bed. Over lunch at the office. While watching TV at home. (Yes, this is possible!)

Perform each exercise for 60 seconds, repeated for three sets. Rest for 30 seconds between sets.

form tip

Engage your core and brace your abs so your body forms a straight line from your shoulders through your hips to your heels.

2 SPIDERMAN MOUNTAIN CLIMBERS

HOW TO: Start in the extended plank position, with your core and abs braced. Bend your arms to drop your chest to the ground. Raise your right knee out to the side of your body towards your right elbow. Return to the starting position. Repeat the movement with the left leg. Continue in an alternating fashion.

1 CROSS BODY MOUNTAIN CLIMBERS

HOW TO: Start in an extended plank position with your shoulders over your wrists. Drive your right knee across your chest towards your left elbow. Step back into the extended plank position. Drive your left knee across your chest towards your right elbow. Step back into the extended plank position. Repeat in an alternating fashion.

form tip

Perform this exercise at a fast tempo.

Perform each exercise for 15 reps, repeated for three sets. Rest for 30 seconds between sets.

1 STABILITY BALL DEAD BUG

HOW TO: Lie on your back. Hold the ball between your hands and knees, with your arms extended over your shoulders and both knees bent at 90 degrees, with your knees stacked over your hips. Press your lower back into the mat or floor. Lower your left arm and right leg while ensuring the stability ball stays still. Return to the starting position and repeat the movement with your right arm

form tip

Keep the stability ball still and directly over your trunk between your arms and knees.

2 STABILITY BALL JACKKNIFE

form tip

Do not allow your back or hips to sag or rotate.

HOW TO: Position yourself in an extended plank position with your hands on the floor and your feet on a stability ball. Engage your abs and brace your core to keep your body in alignment. Draw your knees in towards your chest. Extend your legs back to the starting position under control and repeat.

Annie Gregory is a 39-year-old wife and mother of three who lives in Tucson, Arizona in the USA. She is a qualified personal training and online nutrition consultant. Connect with Annie on @anniegregory14 on Instagram or TikTok.

WORKOUT 3:

Perform each exercise for 60 seconds, repeated for three sets. Rest for 30 seconds between sets.

1 TOE TOUCH CRUNCHES

HOW TO: Lie flat on the floor or on a gym mat. Lift your legs up until they are perpendicular to the ground. Stretch your arms upward and keep them straight. Perform an upward crunch as if trying to touch your feet with your hands. Return to the starting position and repeat for the required reps.

2 BICYCLE CRUNCHES

HOW TO: Lie flat on the floor. Place your hands behind your ears. Raise one knee towards your head while simultaneously crunching your torso off the mat. Attempt to touch your knee to the opposite elbow. Immediately repeat on the opposite side.

Did you know? Your core has 29 pairs of muscles, which are classified according to their location, architecture, the proportion of muscle fibre types, and their function

(source: ACSM’s Health & Fitness Journal).

BOOST &BURN

The next evolution in thermogenic weight

loss

The shelves at your local Dis-Chem now stock a new breed of thermogenic weight loss product!

is here!

Various supplement manufacturers have updated their product lines or enhanced existing formulations to deliver products that do more than just support fat metabolism and weight loss.

In this new era, innovation within the thermogenic supplement category means you can now find hybrid products that combine diverse ingredients to deliver weight loss support along with cognitive benefits such as enhanced focus, mood and concentration from nootropics.

BOOST THE BURN, AND YOUR BRAIN

For instance, new Biogen Thermo Burn combines thermogenic, appetite control, healthy mood support, mental focus and energy-activating effects in its advanced formulation. Each serving of Biogen Thermo Burn includes thermogenic compounds in the form of 450 mg Sinetrol® Xpur, 100 mg L-theanine, 100 mg caffeine, 90 mg Betaine HCl, 72.5 mg Rhodiola rosea, B-vitamins (B6 and B12) and 25 μg of chromium picolinate, along with 5 mg BioPerine® for digestive support.

The combination of L-theanine and caffeine work synergistically to “reduce triglyceride and nonesterified fatty acid levels and assist in lowering cellular fat accumulation”, according to a study that looked at the anti-obesity effects of three major components of green tea, namely catechins, caffeine and theanine.

Sinetrol® Xpur is a patented compound that contains a combination of botanical sources, including grapefruit, orange and guarana extracts to help improve body composition.

L-theanine is also a nootropic substance as levels of this amino acid affect serotonin and other neurotransmitters in the brain. As such, supplementing with products that contain L-theanine like Biogen Thermo Burn can help promote temporary relaxation and feelings of wellbeing, support healthy sleep cycles, as well as healthy cognitive function and focus.

Rhodiola rosea is considered an adaptogen for its potential to reduce feelings of stress and anxiousness, and increase energy, stamina, strength and mental capacity. Plus, this herbal extract may also have weight loss benefits through its effect on the lipase enzyme, which has the ability to break down fat stores, particularly those in the belly region. In a clinical study conducted at Georgian State Hospital, overweight patients given Rhodiola rosea extract for 90 days lost more than double the weight (9 vs 3.5 kilos) compared to the control group.

chromium picolinate contained in various thermogenic formulations helps to maintain healthy blood glucose metabolism and, as such, it is important for energy regulation, controlling fat storage and muscle growth.

BOOST THE

DUAL ACTION FROM NPL HALO BURN

NPL Halo Burn is another new product that offers advanced 24-hour hybrid metabolic weight management coupled with various cognitive benefits. Developed exclusively for DisChem customers, NPL Halo Burn supports weight loss, stress reduction and healthy mood balance through a dual Day and Night system. Each formulation has been crafted to complement each other for maximal, feel-good results.

Boost the daytime burn

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 metabolism-boosting Halo Burn Day formulation includes 450 mg Sinetrol® XPUR, 285 mg caffeine anhydrous, 300 mg Grains of Paradise, 200 mg dandelion root powder, 100 mg bearberry powder and Huperzia serrata.

DAY STACK FEATURES AND BENEFITS:

Diuretic

Appetite control

Blood glucose support

Boost energy

Lipotropic – shuttles stored fat to use as energy

Thermogenic

Focus and concentration

Reduce bloating

Night-time support

The Halo Burn Night formulation includes nootropic ingredients like 300 mg ashwagandha root to support stress and hormone regulation, 300 mg valerian root, 220 mg L-tryptophan, 50 mg L-theanine to enhance sleep quality and reduce sleeplessness, and 200 mg Acetyl-L-carnitine and 200 mg choline bitartrate for additional weight loss benefits while you sleep.

NIGHT STACK FEATURES AND BENEFITS:

Support normal blood glucose levels

Metabolic support

Reduce appetite/ cravings

Improve quality of sleep

Aid relaxation

Manage cortisol levels

Adaptogenic activity

Stress relief

Product. Each white (Day)capsule contains: 18 ug Chromium picolinate, 25 mg Vitamin B6 (Pyridoxine HCl), 25 ug Vitamin B12, 225 mg Sinetrol(R) XPUR of which caffeine 5 mg, 150 mg DHE* Aframomum melegueta (Grains of paradise), 142.5 mg Caffeine anhydrous, 100 mg DHE Taraxacum mongolicum (Dandelion root powder), 50 mg Theobroma cacao (Cocoa extract), 50 mg Arctostaphylos uva-ursi (Bear berry powder), 2.5 mg Piper nigrum (Bioperine(TM)), 18 ug Huperzia Serrata (Clubmoss leaf standardised to Huperzine A) Each black (Night) capsule contains: 100 mg Choline bitartrate, 150 mg DHE* Withania somnifera (Ashwagandha extract), 150 mg DHE* Valeriana officinalis (Valerian root extract), 110 mg L-Tryptophan, 100 mg Acetyl-L-Carnitine, 100 mg Chamomile powder, 100 mg DHE* Ocimum sanctum (Holy basil), 25 mg L-Theanine.

*DHE: Dried herb equivalent. Nutritional Performance Labs | 371 Angus Crescent, Northlands Business Park, North Riding | 0110432525 | info@npl.za.com | www.npl.za.com

Use as directed by your healthcare provider. Use in conjunction with an energy-controlled, balanced eating plan and regular physical activity. This unregistered medicine has not been evaluated by the South African Health Products Regulatory Authority for its quality, safety or intended use. This medicine is not intended to diagnose, treat, cure or prevent any disease. NPL HALO BURN: Category D: 33.7 Combination

Daytime Night-time

Sinetrol® XPUR is a blend of citrus and grapefruit extract, at the optimal dose to support fat breakdown and metabolism and help you burn more calories throughout the day.

Caffeine anhydrous – a filtered, processed form of caffeine – is typically included in thermogenic formulations. This compound is a popular and common ingredient in thermogenic weight loss products. It is a powerful stimulant that can increase alertness and mental focus. It also stimulates the release of powerful hormones that boost your metabolism, like epinephrine and norepinephrine, to improve alertness and increase energy.

Grains of Paradise is a spice with a similar composition to ginger. The extract used in supplements has a stimulant effect like that of caffeine, which can help boost energy and focus and increases energy expenditure. It also contains various phytonutrients that act as antioxidants.

According to various studies, dandelion may aid digestion and reduce fat absorption to aid weight loss by reducing the activity of pancreatic lipase, which is released during fat digestion. It also has a diuretic effect, which may help to reduce water retention.

Bearberries are red-coloured fruits that grow in sub-arctic regions and regions situated at high altitudes throughout the world. They get their name as they are loved by bears. The bearberry powder extract used in thermogenic weight loss products also has a diuretic effect, which can assist with bloating.

The inclusion of Huperzia serrata (Huperzine A) in this formulation delivers daytime cognitive benefits as this is a nootropic compound.

Valerian root extract promotes relaxation, improves sleep quality and reduces feeling of anxiousness while ashwagandha root extract improves stress resistance and helps reduce anxiousness while promoting enhanced mood and emotional wellbeing. Ashwagandha root extract also promotes mental clarity and supports restful sleep.

Acetyl-L-carnitine (ALCAR) is a beneficial compound that potentially packs a double whammy for weight loss and brain benefits. Its main role is to transport fatty acids into cells in your brain and muscles, where mitochondria metabolise them for energy. In this way, ALCAR may help our bodies convert stored fat into energy more effectively and efficiently.

L-tryptophan is an essential amino acid that is necessary for making proteins, including important neurotransmitters like serotonin. As such, it may help to elevate mood and can also help to improve sleep quality.

Choline bitartrate is another ingredient included in hybrid weight loss and nootropic formulations for its potential to boost cognition and support metabolism. Choline is an essential nutrient that is a precursor for acetylcholine, a neurotransmitter that performs many functions relating to muscle control and memory. Studies also show that choline plays an important role in fat metabolism, breaking down fat for use as an energy source.

WHEN THE WORLD WENT INTO LOCKDOWN IN 2020 AND GYMS CLOSED, MANY PEOPLE TURNED TO SKIPPING TO KEEP FIT (AND SANE).

JUPMS CIARA

SKIPS TO HER OWN BEAT

THE LOW-TECH AND LOW-COST JUMP ROPE QUICKLY BECAME A POPULAR EXERCISE TOOL, WITH JUMP ROPERS TAKING TO SOCIAL MEDIA PLATFORMS LIKE INSTAGRAM AND TIKTOK TO LEARN NEW SKILLS AND SHARE THEIR MOVES. As a result, skipping rope sales soared. Two global manufacturers reported exponential sales in 2020 – Elevate Rope reported that revenue increased by 240% while Crossrope increased sales fourfold over the previous year.

JUMP FOR FITNESS

And the trend took hold in South Africa, too. Evox-sponsored Ciara Glaum dedicated her instagram page to skipping in August 2020 (check out @ciara_jumps) after she developed her basic skipping skills and mastered a few footwork routines.

“I had a rope at home and I could do basic skipping but I was intrigued by all the different tricks you could do with a rope,” explains Ciara.

After getting more moves right, Ciara started posting about the benefits and now shares tutorials with her almost 6,000-strong following.

“I wanted to show people how much fun you can have while doing it, which is why I even share some of the bloopers in my Messy Monday posts.”

Ciara’s Messy Monday videos show all the outtakes and messy moments that happen when filming.

“It’s more than just something funny to watch. I share this content to raise awareness that even at my level of jumping, I still make mistakes, get whipped all

the time and trip on the rope. It makes me more relatable to rope jumpers on all levels.”

GETTING MORE PEOPLE JUMPING

And this is important because Ciara wants to get more people jumping rope due to all the benefits this form of exercise offers.

“My main goal is to create more awareness about skipping and build a larger skipping community in South Africa where jumpers of all different levels can connect with, learn from and jump with one another. I love to inspire others to achieve more than what they realise they are capable of.”

She is also focusing a lot of her time on group and individual classes in person and online, which she finds extremely rewarding.

“Skipping is such an effective form of exercise. It improves your co-ordination, burns more calories than running, decreases belly fat, boosts mental health, increases your stamina and it is a full body workout you can do anywhere to

Top diet tip:

Eat food that is both good for you and that you want to eat. You shouldn’t hate what you eat in an attempt to lose weight or tone up. You’ll only end up creating a bad relationship with food, which stops you from eating healthily and having a consistent lifestyle. Everything in moderation.

lose weight, strengthen bones and so much more. It is also a lower impact exercise than running,” continues Ciara.

“More significantly, it is incredibly fun and inexpensive. If you enjoy a simple workout, you’re looking to tone up, lose some weight or even if you simply love vibing out to tracks while burning some calories, then jump rope is perfect for you!”

SKIPPING HER WAY TO SUCCESS

Ciara has experienced these benefits in her own life. “Since I started skipping, I’ve noticed quite a change in my body definition and my mindset. Because it is such a highintensity full body workout, I have toned up and lost weight without making massive changes to my eating plan.”

And skipping has also taught her the value of balance after she suffered from a stress fracture in her foot.

“My stress fracture was caused from an excessive amount of explosive jumping. I was coaching jump rope for about an hour after school, coupled with afternoon walks and then jumping again in the evenings. In the end, it wasn’t the amount of activities I was doing but rather the lack of rest and recovery after the day was complete.”

is“Skipping such an effective form of exercise. It improves your coordination, burns more calories than running, decreases belly fat, boosts mental health, increases your stamina and it is a full body workout you can do anywhere

To recover, Ciara stopped jumping for five weeks, which was very long for her. “I recently started again and I am very happy to be back doing what I love. The experience taught me that, even when you’re passionate about something or you feel like you can balance it all, you need to prioritise rest. If you don’t take a break, your body will force you to take a break.”

In addition, Ciara says that the persistence and perseverance required to learn new skills has made her a more patient person.

“And skipping allows me to enjoy another passion of mine. Music is a big part of my life and I can listen and enjoy it while working out.”

And her growing following means she often gets people who approach her to talk about skipping.

“It has introduced me to a lot of new people and new opportunities.”

A SKIPPING KINDA LIFESTYLE

Ciara jumps rope three times a week for an hour and skips for two hours in the morning on Saturdays and Sundays.

“I also do weight training at the gym

from Tuesday to Friday following a push-pull split. I love working out in the mornings before school. I also go for a 3-5km walk in the afternoon or early evening almost every day along the Sea Point promenade for low-intensity training. Mondays are my rest days.”

In terms of her diet, Ciara relies on a fitness foods delivery service to get healthy and tasty meals for the week as she has little time to cook due to her busy and active lifestyle.

“I eat those meals from Monday to Friday. I am more flexible with my eating on the weekends.”

Ciara supports her diet with Evox supplements. She has the Evox PreSurge Extreme preworkout before gym in the mornings for some energy.

“When I get back home, I have an Evox 100% Whey Protein Advanced shake. If I jump after school or on the weekends, I take Evox Amino Energy BCAA & EAA before my session and have an Evox Energy Bar afterwards (my favourite is the yogioats flavour).”

CIARA’S SUPPLEMENT STACK:

SOCIAL MEDIA SAVVY

Ciara also invests time to create the interesting and engaging content that has helped grow her profile as a fitfluencer and an ambassador for skipping.

She draws inspiration from Natalia Rodriguez, a rope jumper whose energy and passion is really evident in her videos.

“Her style of jumping is so addictive to watch and I would love to jump like her. How I feel when watching her videos is how I would like others to feel when watching

Having created a popular social media profile, Ciara says the best way to inspire others and organically grow your community is by posting authentic content.

“This makes your journey more relatable and the community that you build tends to be more authentic, too.”

“We make our own choices and it is important to know that we have the choice to change our current circumstances. Change is never easy, but it becomes easier when we have a clear idea about what we want in life. It is never too late to try something new.”

I ciara_jumps

Evox 100% Whey Protein Advanced, EVOX Pre-Surge , Evox Amino Energy BCAA & EAA Extreme, Evox Energy Bar

FIT

#FIX YOUR

The barbell rollout is a dynamic trunk extension movement that activates your core muscles, including superficial and deep muscles in your mid-section, your hips and your back, as they work to actively stabilise your upper body to stop your back from arching.

Benefits of a strong core:

# Improved balance

# Better trunk flexion, extension and rotation

# Reduced injury risk

# May potentially help to reduce back pain

# Enhanced movement efficiency and athletic performance

The barbell rollout is also an effective exercise to improve coordination between your upper and lower body and improve strength and mobility in your shoulders and upper back.

FORM

ROLLOUTS BARBELL

Also known as an anti-extension exercise, this type of core training helps you maintain a neutral spine position by properly bracing your core during movements, which is important to limit the risk of spinal injuries due to over- or hyperextension.

HOW TO DO IT:

SHOULDERS: Roll out until your shoulders are fully extended through a full range of motion.

CORE: Brace your core during the extension and contract your core to roll back up.

ARMS: Stretch out your arms as far as you can without arching your back. Keep your elbows straight or nearly straight throughout the exercise.

HIPS: Extend your hips as you roll the bar forward. Do not allow your hips and glutes to drop down during the extension.

BACK: Maintain a neutral spine during the extension and roll up.

To start: Load a weight plate on each end of a barbell with rotating collars. Kneel on the floor and grip the barbell in front of you with a shoulder-width grip. Position your shoulders directly over the barbell. Engage your abdominals and brace your core. Roll the barbell forward by extending your hips and arms.

WARNING: Pregnant women or anyone who suffers from chronic back pain, knee pain or other injuries should avoid this exercise. Consult with a doctor or physical therapist before trying this exercise.

ACTIVATE YOUR POTENTIAL WITH BODY20 EMS

Electro-muscle stimulation (EMS) training has come a long way since it was first used in the 1950s and the evolution continues.

Thanks to ongoing innovation in EMS technology and pioneering exercise programming from specialist providers like Body20, more people today are activating their full potential with just 1-2 20-minute sessions

More intense contractions means less training time

Body20 EMS training stimulates muscles via a specially designed vest with painless electrical impulses that activate more intense involuntary muscle contractions than those generated by resistance or bodyweight training alone. By combining involuntary with voluntary muscle contractions, a Body20 EMS session recruits more muscle fibres with every rep to deliver a more effective workout.

Maximal EMS-induced contractions can be up to 30% higher than a maximal voluntary contraction, according to various independent studies.

a week – offering equivalent results to 4+ hours a week from conventional training.

It’s the perfect way to exercise towards your goals while gaining time back in your already busy schedule.

ems

WIN YOUR SHARE* OF BODY20 VOUCHERS VALUED AT R150,000!

THE BODY20 APPROACH

When training at a boutique Body20 Studio, qualified trainers guide clients during a one-on-one session or in groups of two, starting with bodyweight exercises and progressing to resistance bands and then weights for the more advanced levels.

Body20 currently offers four programmes in its 50 studios across Southern Africa. These include:

1. Strength

2. Cardio

3. Recovery

4. Cellulite Reduction

“The variety in programmes we offer distinguishes us from other EMS providers in the market,” explains Neil Campher, EMS Master Trainer & Head of Training Academy at Body20. Every programme includes a scientifically-validated progression plan to ensure Body20 clients ramp up safely and constantly feel challenged in their training.

BODY20 STRENGTH: BUILD STRENGTH, POWER & STABILITY

The Body20 Strength programme includes 5 levels. Clients will progress from basic to intermediate and advanced before attempting the more challenging Pre-Champ and Champ plans.

“Our qualified trainers will scale up the training based on where a client is on their journey, normally starting

with a 6-week cycle and progressing up to 12 weeks before reaching the Champ phases,” explains Campher.

BODY20 CARDIO: BUILD AEROBIC FITNESS

Body20 offers 2 cardio programmes in the form of Cardio and Enduro. Each programme focuses on developing aerobic fitness and increasing VO2 max.

BODY20 RECOVERY: RECOVER AND REJUVENATE

The Body20 Relax programme aids recovery by draining the lymphatic system and improving circulation to enhance nutrient delivery.

BODY20 CELLULITE: TARGETED CELLULITE REDUCTION

The most recent addition to the Body20 offering, the Cellulite programme breaks down and disperses cellulite by stimulating connective tissue bands under the skin that push up fat cells to create a smoother appearance.

IMPROVE BODY COMPOSITION

For clients who want to lose weight and improve their body composition, Campher recommends combining the Strength and Cardio programmes.

“We get the best results when we combine both approaches with two sessions a week,” he explains.

“Recreational athletes or active individuals typically see performance benefits from one session a week to supplement their other training.”

THE INBODY DIFFERENCE

Before starting a programme, Body20 clients undergo an InBody assessment, which accurately assesses body composition and identifies potential muscle or strength imbalances.

“This analysis informs how our qualified trainers develop and implement individualised programmes to achieve the best results in the shortest time possible,” explains Campher.

Body20 clients also gain access to a comprehensive network of professionals to holistically address every facet of their lifestyle to achieve their desired results.

“We send the InBody assessment to our PhD-certified network of registered dietitians to provide clients with a nutritional plan as part of their package,” adds Campher.

In addition, Body20 clients get access to the FitTrac programme, which offers integration with health coaching partners.

The FitTrac programme monitors client progress via a training diary and provides assistance to those struggling to realise results or changes with various educational resources and practical tips to ensure better outcomes.

By marrying science with vast amounts of research, a passion for fitness and a wealth of knowledge, the Body20 brand has developed programmes that promise to yield results.

Whether you are an active athlete or an ‘average Joe’, Body20’s personalised and tailored programmes will deliver benefits by Activating Your Potential.

BEFORE

XAVIER GETS BACK ON TRACK

AFTER

HIS BODY FAT DROPPED FROM 22% TO 8%

PRETORIA-BASED XAVIER VAN DER MERWE HAS LED AN ACTIVE LIFESTYLE HIS ENTIRE LIFE AS AN ATHLETE AND A FITNESS PROFESSIONAL.

But after a herniated disk took Xavier out of action, he started to gain weight due to the lack of regular activity and exercise.

“I was unable to train for almost a year. By the time I had recovered, my body was in the worst shape it had ever been. I was weak and I suffered from a lack of energy which affected my everyday life.”

MOVEMENT AS MEDICINE

Based on his background as a qualified fitness professional, he knew surgery was not an option and that movement was the best medicine.

“As I always say to my clients, it all starts in your mind and you sustain it with your attitude.”

He applied his expertise and experience as a biokineticist to formulate a rehabilitation plan and strengthening programme to get him feeling like his old self again.

STAY ON TRACK WHEN LIFE HAPPENS

However, he soon realised that even the best-laid plans often go awry.

“No matter how committed your are, nothing will ever go 100% according to plan. This is when resilience and perseverance come into play. When I had bad days and couldn’t weight train, I stretched, did cardio and trained my core.”

XAVIER’S NPL SUPPLEMENT STACK INCLUDES:

Xavier embraced a ‘no days off’ motto and aimed to do something every day, even if it wasn’t what he deemed a ‘good session’.

‘I truly believe that consistency is the only currency that counts.’ And Xavier soon started to reap the rewards of his grit and his tenacious mindset.

“Once I started getting stronger again, I kept increasing the load on my body incrementally until I was having what I deemed ‘good sessions’ more often then

REVOLUTIONISING HIS APPROACH

While he had honed his intrinsic motivation and steadfastly followed his planned approach, Xavier thought that adding an extrinsic motivator to the mix would benefit his rehabilitation in the long run.

“I heard about NPL’s Body Revolution Challenge and instantly thought that this was the perfect way to take my training to the next level.”

Xavier liked the idea of setting a new goal with a specific timeline. The 12-week challenge aims to create healthier habits by providing effective workouts, training advice and tips, and customised nutritious eating plans, all supported by effective supplements to help entrants achieve their fitness goals and get the best results.

“I felt it would really challenge me both physically and mentally. And I was already using NPL products and trusted the brand, which made the decision to enter even easier.” While following the NPL Body Revolution plan, Xavier trained with weights 4-5 times and did three fasted cardio sessions every week.

AGE 32

LIVES PRETORIA EAST WEIGHT BEFORE 84KG WEIGHT AFTER 77KG BODY FAT BEFORE 22% BODY FAT AFTER 8%

“I truly believe that consistency is the only currency that counts.” And Xavier soon started to reap the rewards of his grit and his tenacious mindset.

GET TO KNOW HIM

Favourite workout? Boxing

Favourite meal: Healthy pizza made with a wrap as a base Top diet tip: Stick with low-calorie, high-protein meals

PUMPED UP THE PROTEIN

“The increased protein and amino acid intake that the nutrition plan prescribed helped with muscle recovery and growth. And the NPL Thermo Cuts helped me lose the unwanted fat and get more value out of my cardio sessions,” explains Xavier.

By the end of the 12week challenge, Xavier was bigger and leaner than ever, ensuring that he practises what he preaches in his gym and serves as an example and inspiration to his clients.

“I have witnessed through my own experience and the success of my clients that consistency and sustainability are the name of the transformation game. And creating accountability, be it through a training partner, a transformation challenge or hiring a fitness professional, helps create a shift in mentality that will endure even on the toughest days.”

LIFE LESSONS LEARNT

Based on his experience with his rehab and the NPL Body Revolution Challenge, Xavier has realised that the body is extremely adaptable, and that correcting imbalances can eliminate pain and lead to a happier, healthier you.

“I am extremely thankful to NPL for inspiring me and giving me the tools to make the nutrition aspect that much easier.”

To anybody who is unhappy with their mental, physical or spiritual health, Xavier wants you to know that you have the power to change.

“The power to be all you know you can be starts within you with the conscious decision to take control of your situation and circumstances.”

Xavier’s weekly training split: Day 1: Shoulders and back Day 2: Legs and core Day 3: Arms and stretching (recovery day)

Day 4: Chest and back Day 5: Legs

“No matter how committed your are, nothing will ever go 100% according to plan.”

To anybody who is unhappy with their mental, physical or spiritual health, Xavier wants you to know that you have the power to change.

2:01:09

The NEW marathon world record set at the 2022 Berlin Marathon by Kenyan Eliud Kipchoge. The new mark is 30 seconds faster than his previous record set at the same race in 2018.

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

ENDURA

Did you know?

The secret to improving endurance? Increase your protein intake!

COMRADES IN NUMBERS

The Comrades, South Africa’s most iconic ultra-marathon, took place on 28 August, attracting 13,219 runners to KwaZulu-Natal for the ‘down run’

from Pietermaritzburg to Durban. As the gun fired for the 12-hour cut-off, 11,709 runners had finished. This is the race in numbers:

• 35% finished between 11-12 hours

• 27% finished between 10-11 hours

• 19% finished between 9-10 hours

• 15% finished between 7:30-9 hours

• 4% finished under 7:30 hours

Source: The Running Mann (Facebook)

14%

Cyclists given 5 mg/kg of caffeine an hour in a study conducted by a team of researchers from Brazil lasted 14% longer than the placebo group. The findings support caffeine’s use as a performance-enhancing supplement for endurance athletes.

in this section

WORKOUT

Psoas release...110

*Study published in Medicine & Science in

SUPPLEMENTS

Electrolytes...118

FEATURE

Mental toughness...124

ASK THE PROS

How long will I need to train before I can complete a 5km race? Going from couch to 5km finisher.

Many people like you are choosing to lace up a pair of running shoes to improve their health and fitness, lose weight and get active for the mental and social benefits.

Before answering your question, let’s look at what you can expect when you start running.

Muscle magic

The first changes will start to happen in your muscles as your body produces more small structures called ‘mitochondria’, which use oxygen to produce energy. At the same time, the number of blood vessels that supply leg muscles with oxygenated blood will increase.

Cardiovascular benefits

Running is one of the most effective activities to strengthen your cardiovascular and respiratory systems.

From the first step, your heart will work harder to pump more oxygenated blood to your leg muscles and back up to the heart and lungs.

DID YOU KNOW

This increased workload will start to strengthen your heart (cardiac) muscle. As you run farther, faster and more often, this form of exercise will strengthen the walls of your heart, which increases its overall efficiency.

That means it is able to pump more blood around the body with every beat. As a consequence, you should start to see your resting heart rate decrease over time and, as your fitness levels improve, your average heart rate will drop for the same effort.

Your lungs will also become more efficient as they transfer more oxygen to the additional blood your heart delivers to these structures with every beat.

Better bone density

This weight-bearing activity is also one of the quickest and most effective ways to improve your body density.

Loading your legs with every step strengthens your bones over time and drives changes in bone mineral density by increasing the amount of calcium deposited there, provided your diet and supplement plan provide sufficient amounts of this important mineral.

withyourLoadinglegs every stepstrengthens your bones

Brain benefits

Running will immediately start to positively impact your mental health by releasing hormones called endorphins.

These ‘feel-good’ hormones, which include serotonin and dopamine, are associated with a drop in stress hormone levels, which helps to improve mood and combat depression, stress and anxiousness.

Research also shows that running can boost brain function by improving brain plasticity – its ability to change – as aerobic exercise promotes new brain cells and also promotes new connections (neurons) between

Once you’re able to run for an hour, you can burn as much as 800 calories, depending on your speed and the terrain run on and over.

Metabolism booster

When we start running, our metabolism increases to support the increased energy demands we place on our muscles. This helps us burn more calories, which will eventually start to reduce our body fat levels (provided we eat appropriately to create a negative calorie balance and limit processed carbs and sugar).

MITOCHONDRIA USE

OXYGEN TO PRODUCE ENERGY

Running your first 5km

Having highlighted the many physical, hormonal and psychological changes you can expect from your foray into running, let’s add some timelines to the equation and answer your question.

Lungs

FROM THE FIRST STEP, YOUR HEART WILL WORK HARDER TO PUMP MORE OXYGENATED BLOOD TO YOUR LIMBS, HEART AND LUNGS.

BEFORE YOU START PROGRAMME GUIDELINES

1 Visit your doctor to check that you don’t have any underlying medical conditions that running could exacerbate.

2 Invest in a pair of suitable running shoes.

Visit a specialist running shoe shop or consult with a biokineticist or podiatrist to determine the best shoe brand and model, as well as the relevant specifications for your body type and biomechanics.

3 Follow a properly periodised training plan to reduce your risk of injury and up the enjoyment factor.

1 Start every run with a proper warmup and end with a cool down. This should include a few mobility drills, some dynamic stretching and an easy walk or jog to promote blood flow to the legs and warm up muscles, tendons and ligaments.

2 Respect the rest days. They help you recover and adapt to the training.

THE PROGRAMME:

COUCH TO 5km

PERFORMED BY KATHERINE ICONSCIOUSKATHERINE

UNLOCK YOUR HIPS AND PELVIS FOR BETTER MOVEMENT AND PERFORMANCE

PSOAS RELEASE

The psoas (pronounced so-as) is the deepest muscle in our body and is the only muscle that connects our spine to our legs.

The body’s power plant

The psoas (together with the iliacus – known collectively as the iliopsoas) is a powerful hip flexor, which means it flexes the hip joint and lifts the upper legs towards the body, which is the primary movement when you walk, run or climb stairs.

The psoas also plays a major role in spinal stabilisation to hold us upright and for balance.

As we generate most of our power through our pelvis and core, a healthy, flexible psoas allows our hips to function freely without restriction, which translates into better movement and performance.

Psoas tension can cause issues

A tight psoas will often present as lower back or sacroiliac joint pain, and may cause conditions such as sciatica, disc problems, scoliosis, hip degeneration, knee pain, digestive problems, heartburn and even jaw problems.

Weakness or tightness in your hip flexors can also lead to compensation injuries in the knees, hips and lower back, including Achilles degeneration, hip bursitis and hamstring strains. These injuries are generally caused by muscle imbalances that stem from compensatory movements.

And the psoas shares fascial connections with the diaphragm. A tight psoas tends to pull down on the diaphragm, which prevents its full bellowing action and can affect our breathing. This, in turn, will prevent us from breathing deeply to get sufficient oxygen to working muscles.

In addition, weak glute muscles and abdominals and tight adductors all cause the psoas to contract and can limit its optimal biomechanical function.

STRETCH

One way to help stretch and adjust tone through the psoas is the constructive rest position. In this position, the psoas is free to relax, so it can often bring relief from backache and help maintain pelvic stability.

HOW

TO DO

IT: Lie on the floor with your feet up on the couch or bed, with a 90-degree angle between your hips and thighs and thighs and calves. Another approach is to do Forrest Yoga with its emphasis on pelvic function, stability and psoas tonal health.

You can also perform a few stretches and drills at home or before a workout to loosen this important muscle to improve performance and reduce your injury risk: (turn page>)

ANATOMY 1.0

The psoas looks similar to an upside down chicken wishbone – it attaches onto the spine at T12 and onto all lumbar vertebrae (L1 to L5). It runs down through your abdominal cavity and attaches onto the inner thigh bone or femur.

The psoas (pronounced so-as)

AT HOME STRETCH DRILLS

Form tip: Keep your heel flat on the ground throughout the movement.

WHY IT MATTERS

Weakness or tightness in your hip flexors can also lead to compensation injuries in the knees, hips and lower back, including Achilles degeneration, hip bursitis and hamstring strains. These injuries are generally caused by muscle imbalances that stem from compensatory movements.

COUCH STRETCH

HOW TO DO IT: Back one bent leg up against a wall, box, bench or your couch so that your shin is flush with the surface. Step the other leg forward into a lunge position, with the knee at 90 degrees. Keep your glutes engaged as you drive the front of the hip toward the ground and raise your torso into the upright position. Maintain this position for 60 seconds or more. Swap legs and repeat.

HALF-KNEELING PSOAS STRETCH

HOW TO DO IT: Drop down into a half-kneeling position. Position the foot of your leading leg beyond your knee. Extend the hip of your rear leg by pushing your hips forward. Hold the stretch for 60-90 seconds. From this split kneeling position, lean forward and drive your leading knee over your toes. Pause for a second at the end of your range of movement, then return to the starting position and repeat. Perform 5 thrusts on each side. Repeat the entire sequence with the other leg.

HIGH LUNGE

COBRA STRETCH

HOW TO DO IT: From a high plank position, lower your torso to the ground. Keep your hips in contact with the floor as you exhale and extend your arms to press your chest up. Look up when you reach the cobra pose. Push your chest forward and your navel down. Hold the stretch for 60-90 seconds.

Form tip: You can keep a slight bend in your elbows, and keep your shoulders away from your ears.

MOVES

1. HALF-KNEELING

2. COUCH STRETCH

3. HIGH LUNGE

4. COBRA STRETCH

5. GLUTE BRIDGE

GLUTE BRIDGE

HOW TO DO IT: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Pull your heels in close to your sit bones. Plant your feet firmly on the floor with pressure through the big toe and inner heel. Lift your pelvis and push up through your tailbone to extend your hips into a posterior pelvic tilt position. Keep your thighs parallel throughout the pose to prevent your hips from externally rotating. Hold the stretch for 30-60 seconds and repeat up to three times.

HOW TO DO IT: Stand upright. Step your left foot forward, aligning your knee over the heel. Keep your right leg extended and torso upright, lengthening your tailbone toward the floor. As you step, sweep your arms wide to the sides and raise them overhead so your palms face each other. Keep your chest up and look up toward your thumbs. Hold the pose for 30-60 seconds before repeating with the other leg. Form tip: Do not to overarch your lower back.

A METEORIC RISE. THAT IS THE ONLY WAY TO ADEQUATELY DESCRIBE TETE MORENA DIJANA’S ARRIVAL ON THE LOCAL RUNNING SCENE AFTER HE WON THE ICONIC COMRADES MARATHON IN AUGUST 2022 AT THE AGE OF 33.

BETTER LATE THAN NEVER FOR TETE

DIJANA

RUN

Despite his relatively late arrival on the local racing scene, Tete has always been a passionate runner. He enjoyed track success at school but his life’s circumstances meant he never had access to coaching or the time and resources to train sufficiently to realise his full potential.

OVERCOMING CHALLENGES

Dijana, who hails from Mahikeng in the NorthWest Province, works as a security guard at North-West University.

The long shifts and variable work hours meant he seldom had the time to train, or would often survive through gruelling sessions with just two hours of sleep – hardly the ideal circumstances to perform at your peak.

And as a father of two who also cares for his unwell mother, Tete faced financial challenges that prevented him from chasing his dream of running professionally.

Inspired by South Africa’s most prolific runner, Stephen

Mokoka, who hails from the same region, Tete wanted to follow in his footsteps. He progressed through the junior ranks, going from track to cross country before transitioning to the road, racing 10km and half marathons.

While Tete was unable to break through to the top ranks as a younger athlete, this never deterred him from his dream.

In 2019, he entered his first Comrades Marathon and finished with a highly respectable time of 6h25m, which placed him 50th overall. With only eight weeks of preparation, his performance showed how much talent he truly possesses.

Passion meets financial incentives

“I was always interested in ultramarathons but have never had the time explains

After placing second at a 48km ultramarathon in Polokwane later in 2019 and winning R25,000, he started to believe that he could earn a living from running, but the pandemic postponed his

When the Comrades Marathon finally resumed after a two-year hiatus due to Covid-19 lockdown

restrictions, Tete decided the time had come to take a risk and go all in to realise his full potential.

He applied for unpaid leave to train for three months and headed to Gqeberha in the Eastern Cape to compete in the Nedbank Runified 50km. Tete lined up alongside his role model Mokoka and ran the race of his life.

After finishing second behind Mokoka, who set a 50km world record

at the race, Nedbank Running Club manager Nick Bester took notice. Tete was invited to join the elite Nedbank Running team in June, training under the guidance of legendary coach Dave Adams and joining 2019 Comrades champion Edward Mothibi as he prepared to defend his title.

With a mere three months to train for one of the toughest ultramarathons on earth, Tete gave everything he had, using his children as inspiration to succeed.

“I knew I had to do something special at the race to make a better life for them,” he says.

Fuelled for success

As a new member in the Biogenbacked Nedbank Running Club, Tete gained access to a range of effective supplements to aid his performance during training and racing and support his recovery afterwards.

“I used Biogen Carbogen and Biogen Energy Oats bars before and during training for energy and Biogen Iso-Whey Protein after training to repair my muscles,” explains Tete.

“I knew I had to do something special at the race to make a better life for them,” Tete gave everything he had, using his children as inspiration to succeed.

Tete’s daily meal plan:

Before training: Bread and eggs, FutureLife or oats.

Midday: Mielie bread, pap and veggies.

Dinner: A starch and protein –usually red meat and veggies, with lots of beetroot.

His preparation included a high-altitude training camp in Dullstroom with his fellow Nedbank teammates. The camp went extremely well and Tete left for KwaZuluNatal confident he could achieve a top 10.

“The Nedbank coaching and management team have so much experience. They really had a big impact on my preparation. Nick also helped me overcome an injury to ensure I was ready to line up for the start in Pietermaritzburg,” continues Tete.

LIFECHANGING MOMENT

The 90km ‘down run’ to Durban took place in August for the first time, which posed challenging conditions for the athletes.

After a dominant showing by the Nedbank Running team during the men’s race, Tete found himself in the lead group with Mothibi and

teammate Dan Matshailwe with 25km to go.

After Matshailwe dropped off the pace, Tete made his move with 10km to go. He dropped the reigning champion and never looked back as he took his opportunity to make history! Despite slowing over the closing kilometres, Tete held on to cross the finish line in a time of 5h30m38s, just over three minutes ahead of Mothibi.

His performance not only cemented his status as one of South Africa’s best runners but also gave Tete a much-needed financial boost to support his family. Tete’s win earned him the R260,000 winner’s prize and an additional R100,000 as the first South African finisher.

He also received an additional R100,000 – a R50,000 cash bonus and R50,000 towards future training – from his employer, security company Mi7 National Group, and from the North-West Provincial government for a total payday of R560,000!

TETE’S RACE FUELLING STRATEGY:

DRINK FEEDS alternating between Biogen

Carbogen and Biogen

Cytogen – at 20km, 30km, 40km, 50km, 60km, 70km, 85km

BIOGEN ENERGY

GELS AT 25km, 35km, 45km, 55km, 65km, 75km

“I have focused on improving my speed over 10km and 21km as part of my build to the next Comrades on 11 June 2023

A BRIGHT FUTURE

Tete is already back in training to defend his title in 2023. “I have focused on improving my speed over 10km and 21km as part of my build to the next Comrades on 11 June 2023. I started with 60km a week and we will build up to around 180km per week as we get closer to race day,” he explains.

And Tete will now have a full training block under coach Adams, which should help him realise his full potential.

With his undoubtable natural talent and unquestionable commitment and work ethic, the local running community is backing Tete to defend his title and perhaps break David Gatebe’s 5:18:19 down run record set in 2016. Only time will tell.

TETE’S WEEKLY TRAINING SCHEDULE:

MONDAY Easy recovery run

TUESDAY

Track (morning) and easy run (afternoon)

WEDNESDAY

Tempo long run (morning) and easy run (afternoon)

THURSDAY Track (morning) and easy run (afternoon)

FRIDAY Hill session (morning) and easy run (afternoon)

SATURDAY Speed work or tempo session (morning) and easy run (afternoon)

5h30m38s

SUNDAY Long run (morning) and easy run (afternoon)

Fuelling for peak performance is about more than simply getting the right amount and combination of calories from food and supplements. Athletes also need to consider their hydration needs and replace the fluid and vital electrolytes they lose when the sweat starts pouring.

YOUR GUIDE TO ELECTROLYTES AND OPTIMAL HYDRATION

HYDRATION

Maintain fluid balance

Electrolytes are minerals – the major ones include sodium, chloride, magnesium, calcium and potassium – that conduct electrical activity in our bodies when dissolved in water and play important roles in numerous bodily functions.

For instance, they conduct electrical activity needed for muscle contractions and transmitting nerve impulses and help to maintain the correct pH balance of your blood and regulate blood pressure. When it comes to endurance sports, their most important function relates to controlling fluid balance. And it is sodium, chloride and potassium that work together to help regulate and maintain this balance.

Maintaining the appropriate levels of these electrolytes in our bodies will ensure that we absorb fluid during prolonged exercise, whereas an imbalance could lead to poor absorption that results in dehydration, bloating and a waterlogged gut.

Other symptoms associated with an electrolyte imbalance include muscle spasms, dizziness, fatigue, nausea, constipation, dark urine, decreased urine output, a dry mouth and smelly breath, dry skin, muscle weakness or stiff and achy joints.

Calm those cramps!

As electrolytes – magnesium and calcium in particular – play a central role in muscle contractions, replacing electrolytes during exercise may even offer some help to cramp sufferers.

There is research to suggest that up to *33% of cramp sufferers can find some degree of relief by ingesting electrolytes to either replace the minerals lost through sweat or rebalance concentrations after drinking too much water.

Link to performance

But focusing on maintaining an optimal electrolyte balance is not only important to stave off dehydration and cramps. Endurance athletes can also benefit from a performance boost when they supplement with electrolytes.

A double-blind study published in the Scandinavian Journal of Medicine & Science in Sports in 2015 found that athletes who supplemented with electrolytes, including sodium chloride, in addition to a sports drink before and during a half-Ironman, improved their race times by an average of 8% and lost less weight than those who took a placebo.

33% OF CRAMP SUFFERERS CAN FIND SOME RELIEF BY INGESTING ELECTROLYTES*

Replacing what exercise takes out Sourcing your electrolytes

The challenge that endurance athletes face is replacing the electrolytes we naturally lose through sweat to maintain this balance, or countering the effect that overhydration has on electrolyte concentrations (hyponatremia is a condition that occurs when sodium concentrations in the blood drop too low after drinking too much fluid).

We lose electrolytes during exercise because every bead of sweat contains sodium and chloride – the most abundant electrolytes found in sweat –along with trace amounts of potassium, magnesium and calcium.

The amount of sweat and electrolytes we lose during exercise is highly individualised and varies depending on multiple physical and environmental factors such as the duration and intensity of your activity, your genetics, your clothing and environmental conditions like the temperature and humidity.

In general, if you exercise for 60 minutes or less and are properly hydrated before you start, you don’t usually need an electrolyte supplement.

But drinking an electrolyte replacement drink during and after prolonged exercise activities, especially ultra-endurance races or after intense exercise or activities in hot and/or humid conditions, is a sensible approach to optimise your performance, aid recovery and reduce the risk of dehydration and exerciseassociated muscle cramps.

This is where well formulated and convenient electrolyte supplements can really benefit your training and racing. Available as powders, effervescent tablets or gels, these products are easy to carry and mix in with water from aid stations or water points along the route. Ideal options available at your local Dis-Chem Pharmacy include:

YOUR OPTIONS

You can also find natural electrolytes in various foods, which are ideal to replenish stores after your training session or race.

You can find chloride in tomatoes, celery and olives. Sodium-rich foods include salted nuts, trail mixes, crackers or pretzels. Bananas, citrus fruits and dark leafy greens are high in potassium. Pumpkin seeds, almonds, cashews, peanut butter and spinach are good sources of magnesium. And foods high in calcium include almonds, broccoli, kale and sesame seeds.

LIKE ALL MOVEMENT, RUNNING IS A SKILL.

While everyone can run, not everyone runs properly. Also, our modern lifestyles are not conducive to an efficient body position while running.

FIX YOUR RUNNING FORM

HOURS SPENT SITTING EACH DAY RESULTS IN TIGHT HIP FLEXORS AND A WEAK CORE AND GLUTES.

When we push our bodies farther and faster without a solid base of strength and mobility, we open ourselves up to under par performances and potential injuries.

In our quest to become faster runners, we tend to run more, but this isn’t always the most effective approach. One of the quickest ways to become a better athlete is to fix your form.

POSTURE

Correct running form starts with your spinal position and posture. Stand straight and tall. As you start to run, lean forward slightly from your ankles (not your waist) while maintaining this posture and spinal alignment.

SHOULDERS

Draw your shoulders back and down. Keep them relaxed and away from your ears, especially as you pick up the pace or start to get tired.

TORSO

Broaden your chest and keep it up. Keep your core engaged to maintain an upright posture. Avoid trunk rotation during the leg transition phase.

LEGS

Use an appropriate stride and cadence for your running speed. Land gently and pull your leg through the gait cycle by activating your glute muscles.

HEAD

Keep your head up, with your head and neck in a neutral position and your gaze cast forward to look ahead, not down at your feet.

ARMS

Bend your elbows at 90 degrees. Drive your arms forward and back in an alternating fashion, with a relaxed arm swing. Avoid crossing your arms across your body.

HANDS

Keep your hands loose and relaxed. Don’t clench your fists.

FEET

Your foot should land directly underneath the hips and in line with your leading knee to ensure a bent knee on impact. This applies to runners who forefoot, mid-foot or heel strike. Avoid pounding your foot on the ground as you land.

STEP 2:

STEP 1: Strength and mobility

We need a strong and mobile hip complex to generate the powerful hip drive that propels runners forward at speed. As such, the first step to more efficient running starts with improving hip, pelvic, knee and ankle mobility and strengthening your core, legs and glutes. Getting these elements right will promote a more natural stride and will enable you to hold the ideal posture for longer while running.

After creating a strong foundation, it is time to learn and master the foundational running form principles to get the most from your body and training.

Your body position will ultimately determine how fast and for how long you can run. Putting yourself into an efficient body position and maintaining it for as long as possible throughout your training session or race will help you run faster for longer as you conserve energy and reduce efficiency ‘leaks’, with less discomfort or pain at the end.

mental toughness build

PEAK PERFORMANCE PSYCHOLOGY

How to develop mental toughness to put the ‘endure’ into endurance

the road

on the trail requires optimal physical preparedness and the mental resilience needed to deliver when it really matters.

With the training box ticked, your ability to perform at your best on race day is largely dependent on your mental state and, more importantly, your ability to sustain your effort to the finish line. Ultimately, delivering a personal best effort boils down to surpassing your preconceived physical limits and, most importantly, your willingness to endure the discomfort and pain.

Build a stronger mind

These two elements – mind and body – are inextricably linked as your body’s muscles and nerves are connected to your central processing unit –your brain.

Despite this link, most of us spend endless hours building our bodies or strengthening our physiology yet seldom, if ever, do we focus on training our minds.

And without a stronger mind, we lack the ability to tap into the full extent of our physical resources to realise our full potential.

While the concept of building the psychological capacity to endure and our ability to suffer may seem like abstract esoteric concepts, there are easy, practical ways to develop these traits.

Peak performance on the track,

or

Endurance is not just the ability to bear a hard thing, but to turn it to glory

William Barcley

The pain cave

The best way for you to get comfortable with being uncomfortable is to spend more time in what athletes call the ‘pain cave’.

Race readiness starts with a properly periodised training plan that builds up intensity and/or volume in incremental amounts in a structured manner. This structured training forces your body to adapt to the stress of the imposed demands and, following sufficient rest and recovery, your physiology grows stronger and more resilient to fatigue.

The other factor to consider in this equation, especially when working above your aerobic zone (above 75% of max heart rate) and into your anaerobic threshold, and even supramaximally (in excess of 100% of VO2max effort), is your mind...

Athlete mind tricks

It is during these all-out efforts that we need to learn how to shut off or, at the very least, turn down the mind’s innate survival response.

During sustained hard efforts, which rapidly deplete energy stores, raise our core body temperature and put us in the ‘pain cave’, our inner voice usually ‘screams’ at us to slow down or stop.

Most endurance athletes will experience this mental state during a track workout, a hill repeats session or as they approach the finish of a race with a new PB in sight.

The central governor theory

In these instances, more often than not, your body has not reached its physical limit. Rather, your mind ‘tells’ you to slow down as part of its role as the body’s “central governor” – a concept popularised by Prof. Tim Noakes in his book Challenging Beliefs: Memoirs of a Career.

The concept broadly focuses on the mind’s builtin mechanism of mediating physical exertion as a protective mechanism for survival.

In his explanation of the theory, Noakes discusses why an otherwise fatigued athlete suddenly finds an extra push at the end of an event or training session, effectively ‘allowing’ the athlete to use whatever they held in reserve.

He also talks about various athletic examples of beating the mind and convincing the central governor what is possible.

He states: “The top athletes have different ways of accomplishing this mental control.” Noakes goes on to explain that “exceptional athletes don’t place the same subconscious limits on their performance as the rest of us do. Their belief in their capacity to achieve is extraordinary.”

Building mental resilience

The average athlete also generally only engages in low-tomoderate intensity exercise that is inherently pleasant and invigorating. While there is nothing wrong with this approach, and just 10 minutes of this type of exercise can deliver important health benefits, if your goal is peak performance, you need a more focused approach to building mental resilience.

That’s why investing time and resources to develop this capacity will give you the ability to suffer and endure through the discomfort and potential pain that accompanies an allout physical effort.

The science of pain tolerance

According to researchers from the Pain Genetics Lab at McGill University, around 50% of an athlete’s ability to tolerate pain is an inherent genetic trait. The rest of the variation is accounted for by environmental factors such as age, diet and, most importantly, prior experience with pain.

This was highlighted in a study conducted on ultramarathon runners participating in the 4,487km, 64 day TransEurope FootRace in 2009 and published in February 2013.

A research team led by Dr Wolfgang Freund from University Hospitals Ulm in Germany, used hand immersions in ice-cold water to determine pain tolerance. All 11 race competitors who participated in the study completed the task, rating their perceived discomfort as six out of 10 on average. Conversely, only three members of the non-athlete control group could complete the task.

In this regard, top athletes don’t seem to have a higher pain threshold. They are merely able to tolerate pain to a greater extent and for much longer.

This means they experience pain in the same way, often at the same point, and to the same extent as everyone else, but they’re able to manage and push through those sensations better than the average person.

Train your brain

Interestingly, Freund and his team concluded their study by stating: “It remains unclear, however, whether low pain perception is cause or consequence of continuous extreme training.” Thankfully, additional research seems to answer that question.

When a team of Australian researchers measured the pain threshold and pain tolerance of a group of non-athletes, and then trained half of the group, those in the trained group increased their pain tolerance by 20%. Their pain threshold, on the other hand, remained the same.

Interestingly, this increased pain tolerance was witnessed throughout the body, not just the areas targeted – in this case, their legs during a stationary cycling test protocol. The researchers noted in their paper that the “result provides evidence for a central mechanism as the primary modulator of the increased pain tolerance and suggests a new, psychological adaptation to training”. This basically means that the mere act of exercise and training already makes you better able to endure which, in turn, enables you to sustain greater efforts at subsequent training sessions. This, of course, will make you fitter and stronger, thereby perpetuating this cycle to make you a better athlete.

AROUND 50% OF AN ATHLETE’S ABILITY TO TOLERATE PAIN IS AN INHERENT GENETIC TRAIT

Embrace the suffer fest

There are other practical ways to improve your ability to endure and tolerate pain, none of which requires that you inflict pain on yourself, as many incorrectly believe. 1 2 3

Dissociation is a well documented mental tool used by elite athletes to overcome suffering and perform, despite often intolerable levels of perceived exertion and pain.

This is basically a diversionary technique that lowers your perceived effort. You dissociate by diverting your mind away from sensations of fatigue, discomfort or pain. This method could include a shift in focus to the scenery, thinking of family or loved ones, or tuning in to the shouts of encouragement from supporters, teammates or training partners. This tactic may even suppress negative emotions such as tension, depression and anger.

START HARD, END EASY

A study published in April 2016 in the Journal of Sport & Exercise Psychology, conducted by Zachary Zenko, Panteleimon Ekkekakis and Dan Ariely, demonstrated how the memory of our last training effort impacted the post-exercise, remembered, and forecasted pleasure of subsequent exercise.

The researchers found that our willingness to train hard at subsequent training sessions is, in large part, determined by our “remembered pleasure” of the previous session.

In the study, participants in the group who started slowly and progressed to an unpleasant level of exertion at the end of a 15-minute cycling workout, regardless of the total work they performed, were less willing to exercise again than those who started fast and gradually eased up at the end of the session.

This effect was still measurable a week after the test in the group that ended with a hard effort. The other approach – ending a hard training session with an easy effort – improved the perception of effort during the entire session.

The researchers said that: “Ramping intensity down, thereby eliciting a positive slope of pleasure during exercise, improved postexercise pleasure and enjoyment, remembered pleasure, and forecasted pleasure” and, therefore, suggested that “ramping intensity down makes it possible to combine exposure to vigorous and moderate intensities with a pleasant affective experience”.

Relaxation exercises and meditation, even while training or racing, can help athletes to focus and concentrate on the task at hand.

By entering a state of almost Zen-like meditation you can elevate mood, distract your mind from the physical sensations you’re experiencing and may even help to remove these mental stressors from your consciousness. This enables athletes to get deeper into ‘the zone’ – a mental state where your subconscious mind is free to act without inhibition to reach that state of flow that so many athletes talk about. And it is in this state when you can unleash the full extent of your physical capacity because you’re free from the psychological limitations the ‘central governor’ often imposes on our bodies.