DCLF Issue 18 - Autumn 2023

It starts with nutrition

What you put in is what you get out. This popular quote applies to so much in life. And it is particularly relevant in the context of our health and fitness.

Whether you want to perform at your best as an athlete, build your best body or live with vibrant health and vitality, it all starts with what you eat.

Optimal nutrition plays an essential role in every aspect of life, from growth and development to optimal daily function and our all-important immune response.

Nutrition and immunity

And with the winter cold and flu season looming, it is more important than ever to provide your body with the right micronutrients in sufficient concentrations to boost your immune system by supporting cell function and production.

Numerous epidemiological studies show that those who are poorly nourished are at greater risk of infections due to a compromised immune response.

Providing this nutritional support requires a wholesome and nutritious diet, with added quality supplements to augment any potential nutrient shortfalls, or meet heightened requirements during an infection or periods when your recovery demands are greater than normal.

Exercise demands more

This is vitally important for anyone who plans to train hard through winter to reach their goals

or maintain their lifestyle. Intense physical activity and a high training volume can deplete important nutrients and requires significant energy.

The immune system is also intricately involved in the recovery process after exercise as it works to repair the damage caused by training. While our body allocates resources to the recovery process, we experience temporary immunosuppression – a period when our immune system weakens, making us more susceptible to infections.

This is where athletes can benefit from the precision nutritional support that supplements provide to replace what hard training depletes. These specially formulated products also provide the fuel that our body needs to meet the physical demands we impose on it and build resilience to infections.

We’ve got what you need

Thankfully, your nearest Dis-Chem stocks a wide (and still growing) range of quality, nutrientdense foods and an extensive selection of leading supplements to make healthy living easier this winter. Loyal Dis-Chem shoppers will find a diverse range of nonperishable healthy whole food ingredients alongside all the supplements, vitamins and minerals you need.

Ultimately, boosting the nutritional quality of your diet is the best proactive approach to support your health and immune system as we approach winter, and we’re proud to provide what you need under one roof.

Wishing

you a healthy build-up to winter!

Paul McHarg Dis-Chem Health Category Manager

FIT

AVOID THE COMFORT ZONE

Don’t let the first twinge of winter’s icy chill convince you to slip into that comfort zone of warm drinks, staying indoors and sleeping in. Draw inspiration from the changing season to reassess your current lifestyle and workout regimen to see if, where and how you can make changes or tweak your approach to keep making progress towards your goal.

The second issue of Dis-Chem Living Fit magazine in 2023 holds valuable information that you can use to build on the momentum you’ve generated over the last few months. Don’t give in and don’t give up! Keep pushing on...

Keep your training on track

If you’re feeling a little flat as we head into winter, read our feature on page 80 to discover possible reasons for your lacklustre performance in the gym and find ways to reignite your motivation and training intensity.

If you feel your approach isn’t working, check that you’re not falling victim to the many myths that pervade the industry – we de-bunk the most common misinformation on page 84.

And if you’re finding that time is an issue, we’ve got an ideal solution! Micro-workouts – short workouts performed multiple times a day – could offer the approach you’re looking for to get your training done every day. There is even research available to prove they work (read more on page 70).

Inspired to take action

Discover how the people in our numerous inspirational transformation success stories tried

and failed with various approaches, but eventually found success through trial and error, and some sound advice and research.

For those who are deep into their training block for that big race or event, we’ve got helpful recovery tips for every major endurance sport (pg 114) to help you get the most from your training and arrive at the start line ready to bag that PB!

We also offer tips on how cross training in the gym (pg 98) or including skipping in your training plan (pg 122) can make you a better athlete out on the road or trails.

Autumn is also the ideal time to give your immune system a boost ahead of the winter cold and flu season. Find out which vitamin and mineral combinations (pg 60) can support your immune system, and read all about the major immunityrelated trends on page 64 that could give you the edge in your battle against winter bugs.

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 Robbertse

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 Glen Austin, Midrand, South Africa

Price and product disclaimer

All products, prices and special offers displayed or advertised in this magazine were correct at the time of print. Pricing and product availability in-store or online are subject to change without prior notice. While every effort is made to ensure accuracy and relevance in this regard, Dis-Chem and Io Media accept no responsibility for pricing changes, discrepancies and typographical errors, and cannot be held liable for any potential loss, damage or expense incurred as a consequence. In instances of errors, Dis-Chem reserves the right to cancel offers advertised at the incorrect price. Additional restrictions may apply.

Content disclaimer

Dis-Chem Pharmacies (Pty) Ltd and Io Media (Pty) Ltd cannot guarantee the accuracy of the content in this publication, which is provided for general information purposes only – no part of it constitutes medical advice. No liability is assumed by Dis-Chem, Io Media, Living Fit or its contributors for the information provided in the magazine and actual product performance and efficacy may vary based on many factors. Readers are advised to discuss any exercise, dietary, supplement or nutraceutical interventions with a suitably qualified medical, exercise or nutrition expert for individualised advice. Dis-Chem and Io Media accept no responsibility for any direct or indirect loss, damage or injury readers may suffer as a result of using or relying on any information contained in this magazine. All rights reserved.

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.

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 their 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 unauthorised 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.

RUN RIDE SWIM LIFT

KING PRICE RACE TO THE SUN

6 May

The 160km (100-mile) journey starting at Hartbeespoort Die Oewer stretches the imagination by taking the racers through picturesque landscapes and challenging terrain to the finish at Sun City to ensure a truly magical Mzanzi experience. racetothesun.co.za

36ONE ASSET MANAGEMENT MTB CHALLENGE

12-14 May

Don’t miss South Africa’s ultimate single-stage mountain bike race! Riders have a maximum of 36.1 hours to circumnavigate cycling’s heartland, 361 degrees. Riders who aren’t up to the full 36ONE Challenge can take on The Half or The Relay. the36one.co.za

FEDHEALTH MAGALIES MONSTER MTB CLASSIC

FEDHEALTH PLATINUM TRAIL RUN

4 June

Hosted at the ATKV Buffelspoort in the North-West Province, trail runners will tackle challenging routes in the Magliesberg. The event also features a 2.5km distance for junior adventure seekers. Coupled with the Fedhealth Magalies Monster MTB Classic on Saturday, the events offer the perfect weekend getaway for adventure-seeking families. stillwatersports.com

OLD MUTUAL GO2BERG

3-9 June

ULTRA-TRAIL® DRAKENSBERG

27-30 April

Ultra-Trail® Drakensberg is a festival of trail running with races covering different distances, including 160km, 100km, 62km, 30km and 21km. All events take place within the Southern area of the internationally-renowned Maloti Drakensberg World Heritage Site and traverse large swathes of this iconic wilderness.

ultratraildrakensberg.com

3 June 2023

Taking place at the ATKV Buffelspoort in the NorthWest Province, the race incorporates the best trails on offer in the Magliesberg. Irrespective of the distance entered, mountain bikers can expect an exciting on-route challenge. The event also features a 2.5km distance for junior adventure seekers. stillwatersports.com

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

As a follow-on from joberg2c, the Old Mutual go2berg promises to be one of the best-value longer mountain bike stage rides in the world. Organisers will continue the same community legacy across the route, supporting schools and other institutions that rely on the Old Mutual go2berg for funding. When you come to ride this race, entrants will experience the very best of South Africa on a bike. go2berg.co.za

SEE MORE EVENTS

COMRADES MARATHON

8 June

It’s another “down run” in 2023. Runners will start outside City Hall in Pietermaritzburg and finish inside the iconic Kingsmead Stadium after completing the approximately 91km course. Entrants will have 12 hours to cross the line to secure their finisher’s medal. It is the world’s largest and oldest ultramarathon race and remains one of the toughest road races on the planet.

comrades.com

ABSA RUN YOUR CITY DURBAN 10K

GRINDROD BANK BERG & BUSH

16-18 & 24-25 June

Ride up to the top of the Drakensberg escarpment near Harrismith and down into KwaZulu-Natal as you negotiate the worldfamous single track into the bushveld below into Winterton.

Choose from two events – the Descent (16-18 June) and the 2-Day (24-25 June). With farm-style hospitality, an area rich in history, and incredible riding, you’ll have a proper adventure on your bike. bergandbush.co.za

TRANS AUGRABIES MTB STAGE RACE

15-17 June 2023

The Trans-Augrabies 3-day MTB stage race takes riders through the majestic Green Kalahari region of South Africa, following the unique landscapes that make up the Augrabies Falls National Park, the legendary community of Riemvasmaak, and the wild landscapes of Khamkirri, covering more than 227km over several types of terrain and varied weather conditions. Riders and companions will experience breathtaking scenery as they discover a region of the country rated as one of the Top 10 Adventure destinations by Rough Guides. transaugrabies.co.za

9 July 2023

The Absa RUN YOUR CITY DURBAN

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

durban10k.com

Grindrod Bank Berg & Bush

CYCLISTS RIDE FOR SIGHT AT ICONIC ROAD RACE

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.

COMMUNITY SUPPORT AND SOCIAL UPLIFTMENT

The Dis-Chem Ride for Sight is proudly sponsored by DisChem Pharmacies and supports Retina South Africa as the event beneficiary. All proceeds go towards funding research and upliftment projects in the fight against retinal blindness.

The Dis-Chem Foundation pledged to match all donations made by participants over and above their entry fee, which resulted in a special R36,480 donation. Over the past 34 years, the event has raised more than R10m and ensured South African patients will have access to emerging treatments.

To improve road conditions for riders and leave a lasting impact on the local community, event organisers repaired numerous

potholes on the 116km and 62km routes. In total, the event organisers used 5.5 tons of asphalt to repair potholes on both routes.

BUNCH SPRINT DECIDES MEN’S RACE

The men’s 116km race was dominated by a spirited early three-rider breakaway that included Rohan du Plooy, Casper Kruger and Josh Dike. However, the eventual winner emerged from a bunch sprint after the breakaway trio was reeled in inside the final few kilometres of the tough course. This presented the ideal opportunity for the defending champion, Josh van Wyk, a renowned international track specialist, multiple SA champion and the record holder of the 124-year-old Paarl Boxing Day 25 Miler, to outgun the field in the dash for the cash.

Race report by Johnny Koen

Lize-Ann Louw

The second wheel in the new straight high-speed run in to the finish was the talented junior Emile van Niekerk. Third place went to the 2014 race winner, Herman Fouche.

UPSET IN THE WOMEN’S ROAD RACE

The women’s race featured a small field that was content to leave the outcome to a sprint finish, which delivered a surprise result.

Race favourite, past winner, former world championships medallist and silver medallist at the recent SA Championships, Cherise Williett, surprisingly lost out on a podium spot after a superb sprint effort from last year’s runner-up, Lize-Ann Louw, with Sannara Grove and Ricci-Lee Brookestone filling the remaining podium steps.

All the categories were hotly contested with many bunch finishes throughout the morning. Neil Crosthwaite, the 1986 SA Professional Champion, scored a popular victory in the 50-plus Masters category after finding his exceptional sprinting skills of old.

Josh van Wyk

BATTLE OF THE ICE ICE, BABY

Struggling with weight loss? Cold water immersion could stimulate fat loss by increasing adiponectin production, a hormone made by adipose (fat) tissue that plays an important role in preventing insulin resistance, suggests new research.

*Review published in the International Journal of Circumpolar Health

diets

Portion control is a more effective method for weight loss than intermittent fasting. A study found that the number of large and medium-sized meals was positively linked to weight change, while a greater number of small meals was associated with less weight change.

*Findings published in The Journal of the American Heart Association

LIFE

“YOUR HEALTH IS YOUR GREATEST GIFT.”

+9.5kg

A survey of 2,000 Americans found that 95% of respondents have tried to lose weight within the last five years, with a staggering 44% reporting that they have gained 9.5kg on average over the period, despite their efforts.

STYLE

in this section

ASK THE PROS Types and uses of honey ...34

RECIPES

Delicious protein powder recipes ...36

FEATURE

Nutrition myths busted...44

TRANSFORMATION Larissa slims down...48

*Survey commissioned by Nutrisystem and conducted by OnePoll

Lifestyle Food Baking Premix Range

With the Lifestyle Food gluten-free baking premix range, baking up a storm has never been easier.

The range includes:

• Gluten-Free Vanilla

Sponge Cake Mix

• Gluten-Free Chocolate

Sponge Cake Mix

• Gluten-Free Chocolate

Brownie Mix

• Gluten-Free Flapjack Mix

• Gluten-Free Choc Chip

Cookie Mix

• Gluten-Free Choc Chip

Muffin Mix

• Gluten-Free Vanilla

Choc Chip Muffin Mix

Lifestyle Food

Snack Packs

Snacking is made easy with Lifestyle Food. Try the all-new snack-sized mixed dried fruits and nuts. Naturally high in fibre, they keep you fuller for longer. The range includes:

• Dried Mango

• Raw Almonds

• Roasted and Salted

Almonds

• Salted Peanuts and Raisins

• Roasted and Salted

Cashews

• Raw Cashews

• Peri-Peri Cashews

Lifestyle Food Rice Pops

Looking for a yummy, snack? These Rice Pops make snack time a whole lot more delicious without skimping on flavour.

INSTANT DISCOUNTS

MUNCH

MEASURED MEALS

Munch Measured Meals are created without additives, preservatives and sugar. The meals are measured for you, so you don’t have to worry about calculating the correct nutrition.

Check out the new Tony Ferguson food lines for a healthier you

Explore the latest range of nutritious and delicious foods, now available in-store! The brand new offerings include 4 Seed Mix, Almond Flour, Himalayan Salt Grinder, Honey, Nutritional Yeast, Organic Virgin Coconut Oil, Psyllium Husk, Quinoa, Xylitol Pouch, Gluten-Free Oats, Rolled Oats and a range of Rice Cakes.

Lifestyle Food milk alternatives 6-pack

Say goodbye to overly oily food and hello to a more convenient way of cooking up a storm with the newly launched Lifestyle Food Extra Virgin Olive Oil Spray.

Lifestyle Food is once again making waves with a new product announcement: the brand’s range of milk alternatives is now available in convenient 6-packs.

Fancy a spot of tea?

Lifestyle Food has expanded its range of teas to include Earl Grey and Black Tea. Choose between enjoying the everyday classic cup of Lifestyle Food Earl Grey Tea or sip on a cup with the strong, full-bodied flavour of Lifestyle Food Black Tea, which is made from the finest 100% Camellia sinensis tea leaves.

ASK THE PROS

Natural sweetness. Is honey a suitable alternative to sugar?

Honey is a popular ingredient for those looking to live a healthier lifestyle and want to substitute sugar in their diets without turning artificial or non-nutritive sweeteners.

Honey is produced by bees from the nectar gathered from flowering plants.

The smell, colour, texture and taste of honey varies according to the type of flowers it comes from, so there are countless varieties available.

DID YOU KNOW?

Honey can come from a single flower type (unifloral) or from multiple species of flowers (multifloral).

HONEY IN YOUR DIET

Honey is a natural source of sugar and energy and is a popular ingredient in dishes and recipes around the world for its sweetness and depth of flavour.

When used as an alternative to processed sugar, it is important to consume it in moderation as it is a source of natural sugar and calories.

A NATURAL REMEDY

As it is a natural substance, honey may offer a number of nutritional benefits, which vary based on the source and manufacturing methods used to produce it.

NATURAL HONEY

IS A POPULAR HOME REMEDY TO EASE SORE THROATS AND TREAT MINOR SKIN CONDITIONS

For instance, honey can contain various vitamins and minerals*, including vitamin C (ascorbic acid), B vitamins (pantothenic acid, niacin and riboflavin), calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc. Other nutrients found in certain honey products include amino acids*, antioxidants, including phenolic acids and flavonoids, and plant compounds like propolis*, which contains a flavonoid called pinocembrin, giving it “antiseptic, anti-inflammatory, antioxidant, antibacterial, antimycotic, antifungal, antiulcer, anticancer and immunomodulatory properties”.

These properties make natural honey a popular home remedy to ease sore throats or coughs, or to treat minor cuts, burns and other skin conditions.

Ayanda via social media

HONEY VARIES

ACCORDING TO THE TYPE OF FLOWERS IT COMES FROM - THERE ARE COUNTLESS VARIETIES

IRRADIATED HONEY

has been exposed to radiant energy to kill insects, bacteria and other food-borne pathogens.

LIFESTYLE

FOOD HONEY

Typesof Honey

is sourced from selected hives around the world, so colour and consistency may vary as the bees gather nectar from different blossoms, according to season and hemisphere.

(irradiated)

RAW HONEY

is produced directly from the honeycomb. It is typically filtered to remove small particles, including pollen, beeswax and parts of dead bees, but may still appear opaque in colour. It is not irradiated or pasteurised but is still generally safe to eat.

PASTEURISED HONEY

Treating honey with a high-heat application in a registered pasteurising facility destroys sugartolerant yeasts, which helps to extend the product’s shelf life and gives it a smooth texture.

*To view references for this article, please visit www.livingfit.co.za/issue18/references or scan the QR code on page 7.

3 FUN WAYS TO USE PROTEIN POWDER!

The joy of protein powder lies in discovering new ways to use this versatile ingredient to enrich meals with this important muscle-building macronutrient.

VEGAN BLUEBERRY SMOOTHIE

Serves 1

Ingredients

ž ½ cup fresh blueberries

ž 1 orange, peeled and halved

ž 1 cup spinach

ž 1 cup Lifestyle Food

Oat Milk

ž 1 scoop Biogen Plant Based Protein, Berry Smoothie flavour

ž 1 scoop Biogen Super Scoop

ž 1 tbsp chia seeds

How to make it

Add the ingredients to your blender and blitz until smooth. Serve and enjoy!

Biogen Plant

Based Protein is made using rice and pea protein and is an excellent choice of protein for athletes and individuals following a vegan or dairy-free lifestyle.

Biogen Complete

Whey is a delicious, high protein shake that contains a blend of high biological value, fast and slower digesting proteins.

HIGH PROTEIN BREAKFAST PAPAYA BOAT

Serves 1

Ingredients

ž Baby papaya, halved and de-seeded

ž 5 tbsp Lifestyle Food Chia Seeds

ž 1 tbsp Lifestyle Food Peanut Butter

ž ½ cup frozen or fresh raspberries

ž 1¼ cups Lifestyle Food Almond Milk

ž 1 scoop Biogen Complete Whey, Vanilla flavour

How to make it

Place all the filling ingredients in a high-speed blender and blend until smooth. Pour into the papaya halves and decorate with fresh fruit, granola and syrup of choice.

VANILLA FRENCH TOAST GRANOLA

Serves 2

Ingredients

ž 2 cups Lifestyle Food Gluten Free Large Rolled Oat Flakes

ž ½ cup coconut flakes

ž ½ cup shredded coconut

ž 1 scoop Biogen Diet Protein, Vanilla flavour

ž ½ cup almond butter

ž ¼ cup Lifestyle Food Coconut Oil, melted

ž 1 shot espresso

ž ½ - ¾ cup coconut sugar or Lifestyle Food Xylitol Granules sweetener

ž 1 tsp vanilla extract

ž Pinch of salt

How to make it

Place the oats, coconut flakes, shredded coconut and protein powder in a bowl. Melt the almond butter and coconut oil together, then add the sweetener, vanilla and salt. Pour the wet ingredients into the dry and mix well. Scoop onto a parchment paper-lined tray and bake for 15 minutes at 180°C Store in a glass container and enjoy!

A FRESH DOSE OF DINNER INSPIRATION

Creating tasty and nutritious dinners doesn't always need a lot of prep time or complicated ingredients. These recipes are ideal go-to options for any busy lifestyle that demands wholesome meals choices.

Basmati Rice

Glow Bowl

Serves 2

Ingredients

ž 1 packet Lifestyle Food Quick

Basmati Rice

ž Olive oil

ž Massaged kale leaves

ž Sliced apples

ž Sun-dried tomatoes

ž Sliced avocado

ž Pomegranate jewels

ž Baked potato

ž Roasted chickpeas

ž Hummus

ž Vegetable balls of choice

ž Dressing

ž ¼ cup white balsamic vinegar

ž 2 tbsp vegan Worcester sauce

ž 1 tbsp Lifestyle Food Honey

ž 1 tsp Dijon mustard

ž Salt and pepper to taste

How to make it

Cook the rice according to the packet instructions. Add the rest of the ingredients to a bowl, mix the dressing and pour over the salad. Add salt and pepper and serve.

GRILLED CORN AVO CREAM PASTA

Serves: 2

Ingredients

ž Lifestyle Food Gluten Free Penne

ž Water

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

Penne Pasta makes it easier than ever to enjoy pasta night – even if you’re gluten intolerant.

BUTTERNUT PASTRY POCKETS

Serves: 2-3

Ingredients

ž 1 medium butternut, peeled and de-seeded

ž 1 sheet puff pastry

1½ cups cooked brown rice for stuffing

¼ cup Lifestyle Food Extra Virgin Olive Oil

1 tbsp Lifestyle Food Apple Cider Vinegar

2 tbsp Lifestyle Food Honey

1 crushed garlic clove

½ tsp natural ground turmeric Beetroot-infused salt to taste

How to make it

Preheat the oven to 180°C. Place the peeled butternut on a baking tray and slice horizontally into little pockets (do not cut through). Drizzle with oil and bake for 25 minutes or more until almost Leave to chill and roll out the puff pastry. Place the butternut on top of the puff pastry and cut out the shape, leaving 1cm open to fold over the edges. Stuff the butternut with some rice or filling of choice and fold over the puff pastry. Brush the edges with the glaze, sprinkle on some mixed seeds, and brush the leftover glaze on the rest of the butternut. Bake for 15-20 minutes until golden. Serve the butternut with crushed roasted hazelnuts, vegan feta and fresh herbs.

Crushed hazelnuts

Meat-free Mondays have never been easier with these delicious butternut pastry pockets.

MEAL MYTHS BUSTED

IF YOU WANT TO FOLLOW A WHOLESOME, HEALTHFUL AND SUSTAINABLE APPROACH TO EATING, AVOID FALLING PREY TO THESE COMMON DIET MYTHS.

vegans need

Vitamin B12, calcium, vitamin D3, iron, omega-3 fatty acids, zinc and iodine

Vegans get all the nutrients they need from plants

A plant-based diet that contains a variety of ingredients such as legumes, fruit, vegetables, seeds and nuts will provide a broad spectrum of nutrients needed to achieve optimal health.

However, modern farming practices, food preservation, transportation, storage and packing methods, and cooking can deplete nutrients in plant foodstuffs.

For example, issues such as overfarming can deplete

vitamin B12 in soil. That’s why vegans could benefit from taking a vitamin B12 supplement and including diet-approved fortified foods like cereals and plant milks in their shopping trolley.

Other supplements that vegans could include to make up for potential deficiencies in their diet due to a lack of animalbased foods include calcium, vitamin D3, iron, omega-3 fatty acids, zinc and iodine.

If you suspect you suffer from a deficiency, speak to your dietitian or doctor for a personalised supplement intervention.*

Cranberry juice can treat a urinary tract infection

While cranberry juice contains ingredients that may prevent bacteria from sticking to the bladder wall, manufactured juices do not have sufficient amounts of these substances to make any difference. However, cranberry supplements may contain effective concentrations to prevent UTIs. In a 2021 study1, researchers concluded that “cranberry supplementation

significantly reduced the risk of developing UTIs in susceptible populations” and could be considered as an “adjuvant therapy”.

You can out exercise a bad diet

While this isn’t entirely false, in general, exercise in isolation is inefficient at reducing weight for various reasons. For instance, most people simply don’t have enough time each day to exercise sufficiently to burn a significant number of calories.

DOESN’T WORK

Most UTIs occur when bacteria enter the urethra and spread to the bladder. Sometimes the body can rid itself of the bacteria on its own, but most are treated with antibiotics. If it isn’t treated promptly, serious complications can arise because it can spread to the ureters and kidneys.

Even the most intense hour-long session will struggle to burn more than a few hundred calories. Without addressing your dietary intake, you will need to do roughly two hours of exercise per day to lose weight.

That’s why safe and sustainable weight loss requires at least a moderate daily calorie restriction of up to 500 calories a day, coupled with regular exercise.

BUSTED

Even the most intense hourlong session will struggle to burn more than a few hundred calories.

You need to eat for two during pregnancy to ensure a healthy baby

Eating for two by doubling your calorie intake while pregnant can have serious consequences for both mom and baby. Effectively doubling the number of calories you eat a day during your pregnancy can lead to excessive weight gain and, depending on the composition of your diet, may raise your risk for lifestyle-related conditions such as gestational diabetes or high blood pressure, which can result in preeclampsia. If you gain too much weight while pregnant it may also take you much longer to lose the ‘baby fat’ and return to a healthy weight after your baby is born.

General guidelines indicate that pregnant women need to add an extra 300 calories a day to their diets during the second trimester and an extra 450 calories a day in the third trimester to support foetal development.

These additional calories should ideally come from nutrient-dense whole foods that can supply important vitamins and minerals to both mom and baby.

The best approach is to consult with your obstetrician-gynaecologist for individualised recommendations through each phase of your pregnancy.

A calorie is a calorie MYTH

While this is true from a pure energy standpoint – all calories provide the same amount of energy (4,184 Joules to be exact) – the source of each calorie matters.

The body digests and metabolises calories from fat, protein and carbohydrates in different ways. In addition, these macronutrients have different effects on your hormones, which affect hunger, fat storage and energy production, to name a few.

BAD CALORIES

Sugar-derived calories, for

EATING FAT MAKES YOU FAT

Eating any type of food in excess will increase our weight, but it is processed and refined carbohydrates and sugar that tend to have the biggest impact on our waistlines. Reducing our intake of these types of carbohydrates and sugar improves our insulin response and sensitivity, which directly affects how much fat we store, and also makes the body more efficient at metabolising stored fat for energy. We also need to eat certain fats to ensure our metabolism functions optimally, because various fats are critical for the production of hormones. For example, our bodies need some saturated fat (roughly 10% of total fat intake) and cholesterol to produce testosterone, which is an important hormone needed by both men and women to produce more muscle and burn fat.

example, spike insulin, which is the body’s main fat-storage hormone. And when there is too much glucose (from ingested sugar) circulating in our bloodstream, there’s no need to tap into fat stores for energy.

GOOD CALORIES

Calories derived from whole, natural foods also generally contain more micronutrients – the important vitamins, minerals and phytonutrients our bodies need to function optimally – whereas calories from processed, refined or convenience foods generally provide less nutritional value unless fortified.

Of course, not all fats are created equal. Processed trans fats and hydrogenated oils can negatively impact our weight and our health.

Fat is also more satiating than carbohydrates because it is more calorie dense, providing nine calories per gram compared to four calories from carbs. This energy density can increase feelings of satiety, especially when consumed with protein. However, it can contribute to weight gain when we consume fats in excess of daily recommended intakes.

Larissa now

LARISSA SLIMS DOWN

THE WEIGHT-LOSS

AND LIFESTYLE REALITY TV SHOW

GENRE HAS GAINED WIDESPREAD POPULARITY ACROSS THE GLOBE AS MORE PEOPLE GRAPPLE WITH OBESITY AND POOR HEALTH.

Various spin-offs of international shows have appeared on screens in South Africa, with numerous homegrown series also launching to inspire viewers to take control of their lifestyle, lose weight and improve their health.

SLANK (the Afrikaans word for slim) is a locally-produced documentary program that strives to motivate and help contestants lose weight over a 13-week period.

SLANK participants have typically tried multiple diets and exercise plans to achieve their transformation goals but, like so many of us, they have struggled to achieve the results they want.

ON SET WITH

SHE DROPPED 11 KG AND 60 CM

SUSTAINABLE WEIGHT-LOSS APPROACH

However, rather than chasing extreme weight loss, like many other shows, the SLANK team aims to improve health and wellness with sustainable approaches.

The show also addresses other lifestyle-related issues such as depression, diabetes and an inability to focus, in an effort to improve the overall health and wellbeing of the contestants and viewers.

Larissa Esterhuizen is one of many contestants who appeared on the show and successfully lost weight.

When she returned home after completing her tertiary studies in Potchefstroom, Larissa says she struggled to resist the temptation of her mother’s delicious food.

“Just like it is difficult for anyone following an eating plan to resist temptation, it is not always easy to make the right food choices in everyday life,” explains Larissa.

REALITY TV SLIM DOWN

After failing to lose weight with different approaches, Larissa chose to register for SLANK to learn how she could create a better and healthier way of life for herself.

Appearing in SLANK Season 7, Larissa lost 11 kilos and 60 cm in her waist circumference in three months, which saw her drop from a 40 to 36 dress size.

LARISSA’S TOP SUPPLEMENT PICKS:

“While losing weight was not my main goal, it was a huge bonus for me. I simply wanted to develop the tools to live a healthier lifestyle, which SLANK made possible for me.”

A PLAN THAT WORKS

During the show, Larissa followed the Tony Ferguson Weight Loss Program, which emphasises the development of a mindful approach to food consumption, selecting healthier meal options, regulating portion sizes and becoming more attuned to hunger cues.

“For a student and someone who doesn’t like to cook at home, the Tony Ferguson plan was convenient and definitely contributed to my success.”

Larissa also incorporated Tony Ferguson supplements into her plan, including the Go Shake, which she used as a daily breakfast

The Tony Ferguson Go Shake is an affordable and convenient high-protein meal solution that fits easily into a daily routine as a meal replacement, protein supplement or as part of the Tony Ferguson eating plan.

“The tasty shake was really helpful for me because I generally don’t have much of an appetite in the morning and I wanted to find something that I could consume to address this issue,” explains Larissa.

Tony Ferguson Munch Bars were another convenient and useful snack option for Larissa, who works long shifts as a nurse.

“Due to my work schedule, food preparation time and sit-down meals are often not feasible.”

AGE 23 LIVES NORTH WEST OCCUPATION NURSE

I larissa_tonyferguson

“I realised that I have enough willpower and selfmotivation to persevere with my end goal in mind.

Make it!

Scoop up your fave Go Shake flavour, add water and loads of ice, along with a few fruits, and blend it! It’s that simple.

TOP TIPS...

Larissa’s top lifestyle transformation tips:

1. Listen to your body and do what is good for it.

2. Stop eating when you are full and only eat when you are hungry.

3. Give yourself the grace to enjoy a treat and don’t punish yourself for it, because life is short.

what keeps her motivated

LIFESTYLE TRANSFORMATION LESSONS LEARNT

When she experienced cravings and temptations, Larissa reminded herself that nothing tastes as good as the feeling that comes with fitting into smallersized clothes.

“It was also extremely motivating to experience how my clothing fit more loosely on my body as I lost weight, along with all the compliments that came with it.”

During her transformation, Larissa discovered that she can achieve anything she wants to in life.

“I realised that I have enough willpower and self-motivation to persevere with my end goal in mind.

I also learned that I love exercise more than I realised, and that my body, soul and spirit can work together as one.”

Losing weight and

achieving success has also filled Larissa with the confidence to try new things, including different approaches to exercise like EMS training and rebounding. For anyone else who is planning the first step to a healthier life, Larissa recommends taking it one day at a time, and suggests finding an approach that will make the journey as enjoyable as possible.

YOU CAN CATCH SLANK ON SHOWMAX. Slank is a South African documentary about a health and wellness program that strives to motivate and help contestants who have tried every possible diet and health drink on the market, to lose weight.

“Know that there is no ‘quick fix’. But simply starting and showing up means 50% of the work is done. All you need to do then is stick to your plan and believe in yourself – become your own biggest supporter!”

Based on her experience, Larissa has realised that the right approach will do more than create temporary change in your life.

“This is a permanent healthy lifestyle change that you can and must maintain for the rest of your life!”

* 1 Serving Go Shake and 50g strawberries

Tania now

SHE LOST 45 KG! IN TOTAL

MOM REKINDLES HER YOUTHFUL ENERGY

AS A WEB-BASED SYSTEM DEVELOPER, TANIA SUSACK SPENDS LONG HOURS SITTING BEHIND A COMPUTER, OFTEN WORKING LATE INTO THE NIGHT TO MEET DEADLINES.

“Working in a high stress job and dealing with the lingering trauma following the birth of my son, who spent a month in NICU, sparked my emotional eating habit,” explains Tania.

As a result, Tania gained weight and had given up on looking good. “It wasn’t until the extra weight started to impact my health and ability to function as a mom that I took notice.”

SCARED INTO ACTION

In September 2021, Tania’s mother made a birthday wish that her daughter would check her health by getting full blood work done.

“The results showed that I had high cholesterol and the doctors started me on meds immediately to try to bring it down.”

Despite the intervention, her health issues escalated a month later during a walk at Halloween. “I felt awful and thought I was going to collapse and that they were going to have to airlift me from the field. That’s when I knew I needed to change my lifestyle.”

IGNITING HER COMPETITIVE SPIRIT

When Tania’s family planned a holiday for November, she decided to start a competition with her mom to see who could lose more weight by their vacation, and she won. This process helped Tania come to two important realisations.

“I recognised that my competitive nature would be an asset in my transformation and, more importantly, I realised that the approach I was following was ultimately unsustainable.”

The extreme restriction in her diet meant Tania was always hungry and, as a result, often overate at meals. And focusing only on cardio felt like punishment, because she is not a fan of that type of training.

“I was no longer in my twenties and knew that my approach needed to change. I needed to shift my mindset and approach to one where exercise does not feel like punishment and food serves as fuel.”

CHALLENGED TO CHANGE

Building on the success she achieved from her contest against her mom, Tania decided to find another form of competition to motivate her. That’s when she came across the USN Body Makeover Challenge.

“When I started following the USN Body Makeover Challenge plan, I instantly fell in love with high-intensity interval training (HIIT). As a result, I started making time to train – no more excuses!”

Tania’s desire to improve at the basic exercises motivated her to keep pushing herself and advancing in her training.

“I would never have tried HIIT or weight training if it wasn’t for the USN Body Makeover Challenge training plan. HIIT was a real game-changer for my transformation because my body and mind react so well to it.”

TANIA’S USN STACK:

“I learnt so much about myself through this journey. I’ve learnt that prioritising myself is not the worst thing in the world as it adds value in other areas of my life.”

Quick stats

AGE 44

LIVES JOBURG, GAUTENG

WEIGHT BEFORE 110 KG

WEIGHT AFTER 65 KG

CAREER WEB-BASED SYSTEM DEVELOPER

A LIFESTYLE MAKEOVER

In terms of her eating habits, Tania also discovered how important protein is in a balanced diet.

“I realised how my diet severely lacked protein, and when I ate the recommended amount, I no longer had intense cravings.”

Tania’s new diet typically includes skinless chicken breast or hake medallions with lentils, beans, brown rice and green vegetables.

“I am also a chilli addict, so I tend to have a lot of fun with different spice combinations.”

When it comes to an occasional treat, Tania prefers chocolate or chips.

“As I stick to a balanced diet most of the time, a treat now and then is not a problem. I know that being too restrictive led to binge eating or poor impulsive choices in the past, which is why I choose to occasionally indulge in these treats.”

PATH TO SUCCESS

Tania found the USN Body Makeover Challenge approach simple to follow because it suits all types of lifestyles and circumstances.

“For me, the key was that it was 12 weeks long. It was short enough to allow me to make the commitment to focus on me, but was long enough to

ensure I adopted the healthful habits and lifestyle needed to create permanent changes in my life.”

And the approach worked, helping Tania lose 18.9 kg in 12 weeks. Her amazing transformation meant she won the USN Body Makeover Challenge in June 2022.

VALUABLE LESSONS LEARNT

“I learnt so much about myself through this journey. I’ve learnt that prioritising myself is not the worst thing in the world as it adds value in other areas of my life. I am also learning to let things go, instead of letting one slipup in my diet spiral into months of poor choices, feeling guilty and giving up.”

Tania says she now chooses to practise self-forgiveness and looks to learn lessons from failures or setbacks, rather than let them hold her back from trying new things.

While Tania doesn’t look to external sources for motivation and tries to inspire herself by striving to be a person she is proud of, she found support from a friend who was following a similar transformation journey.

“I was fortunate to reconnect with a childhood friend via a Facebook weight-loss community. We now speak regularly and she is someone I can open up to. My son has named her ‘Krystal’. He says it’s her superhero name, and she is my superhero.”

MAKING MEANINGFUL CHANGES

However, it was Tania’s son who served as her main motivation to change her lifestyle and improve her health.

“I resolved to no longer sit on the sidelines and watch other people play with my son. I felt like I was missing out on so many memories and I wanted to be fit and healthy enough to play with him.”

And the USN Body Makeover Challenge helped her achieve her ultimate goal. “I am now the fun, youthful mom who can play, go down a slide and climb a jungle gym. And, at the end of the day, I have the strength to carry my tired boy home, happy. I also feel so much more engaged with life around me.”

Tania plans to explore other opportunities with her new-found strength and capabilities, like selfdefence training. “It has been such an empowering journey so far that I just feel like it’s the natural next step for me.”

Feeding this desire to explore has become Tania’s new driving force.

“My goals keep shifting as my transformation progresses. At the start, the number on the scale was everything. Now, it’s all about how I feel and the relationships I have with food and my body.”

Based on her experience and success, Tania would like to encourage others to try the USN Body Makeover Challenge as a means to change their lifestyle and their physiques.

“I believed that I would never get the old me back without some crazy expensive cosmetic surgery. I just felt so far gone that I stayed stuck. But I was shocked at how simply starting with a few small changes can create the momentum you need to make a big transformation. It’s not all or nothing.”

Top diet tip: When a craving strikes, eat some protein then wait 5 minutes...

“My goals keep shifting as my transformation progresses. At the start, the number on the scale was everything. Now, it’s all about how I feel and the relationships I have with food and my body.”

Are IF benefits

New research has found that weight loss experienced by those following an intermittent fasting (IF) diet, such as the 5:2 diet, does not bring the same health benefits as other weight loss programs. The researchers specifically assessed the “effects of intermittent fasting-induced weight loss on inflammatory, metabolic and molecular pathways of healthy ageing” in the small-scale study.

*Study published in the journal Aging Biology

2,000+

For every 2,000 steps you take a day, your risk for premature death may fall by 8-11%

Did you know?

Having quality connections and social supports can increase happiness and longevity.

The green Mediterranean diet can reduce visceral fat – the fat that can accumulate around internal organs – by twice as much as the standard Mediterranean diet, suggests new research. In the study, the green Mediterranean diet reduced visceral fat by 14.1% compared to the 6% from the conventional Mediterranean diet.

*Study published in the journal BMC Medicine

HEA

HEALTHY LIFE IS A

THE POWER OF

1 extra hour

Add an extra hour to your sleep at night and knock 270 calories off your daily diet! That’s the finding from a recent study that only manipulated sleep quality and duration to measure the impact that longer sleep had on participants (they were aged between 21 to 40 with a BMI at the start of the study of between 25 and 29.9).

*Study published in the journal Jama Internal Medicine

ASK THE PROS

DID

Stress comes in various forms and from multiple sources in modern life and impacts our bodies in numerous ways, affecting hormone levels and how certain systems and organs function, including our brain and nervous system.

From a mental and cognitive health perspective, acute bouts of stress from life events or chronic life stress may cause headaches, affect sleep quality and duration, and could result in psychological issues such as anxiety, sadness, anger, depression or irritability.

Stress can impact our cognitive health and function.

Link to cognitive decline

And a recent study1 published in JAMA Network Open in March 2023 also reveals how stress can impact our cognitive health and function. The study affirmed various physical issues linked to stress. For instance, participants exposed to elevated stress levels were more likely to have uncontrolled cardiovascular risk. In addition, the research found that people with elevated stress levels were 37% more likely to have poor cognition. Based on the findings, the researchers

concluded that “there is an independent association between perceived stress and both prevalent and incident cognitive impairment”.

Additional research2,3 shows how prolonged exposure to stress or repeated exposure to stressful conditions can damage or cause regions of the brain to atrophy, leading to issues known as “executive dysfunction”

These impairments can affect higher cognitive functions like working memory, attention, response inhibition and cognitive flexibility,

I’ve been struggling to concentrate and focus during the day. Could higher stress levels be the cause?

Simon via the web

which can affect a person’s ability to concentrate, control impulses, remember and plan.

Other stress-related issues that can affect our mental health and cognitive function include severe fatigue, insomnia, lost libido, chronic tiredness, low motivation levels, irritability, restlessness, poor sleep quality and poor performance.

Research3 also shows how stress can aggravate neurological dysfunction caused by brain injuries and diseases such as Alzheimer’s disease, stroke, traumatic brain injury and epilepsy, and may contribute to conditions like dementia4

DEALING WITH STRESS

Based on the potential impact on our mental health and cognitive function, it is important to find ways to manage and deal with stress, because we cannot avoid stress.

Managing stress in all its forms requires a combined approach that addresses your diet, your daily habits and your response to stressful situations.

An ideal approach to stress management should focus on getting sufficient nutrients from wholesome foods

Ginseng

Maca root

Nutritional support

Various supplements can also offer support and create greater resilience against stress. Dis-Chem stocks a range of supplements specifically formulated to provide stress support with a combination of ingredients that help to assist the body and the immune system in its response to stress.

These formulations typically include adaptogens, which are substance that may help to support the body’s ability to resist and adapt to mental and physical stress. Common adaptogens included in supplements include Ginseng, Rhodiola, Ashwagandha and Maca Root, among others.

while reducing ingredients and food sources that can impose additional stress on your body, such as excessive sugar, alcohol and processed foods. Limiting stimulants like caffeine, especially during stressful periods, can also help.

Regular exercise or daily activity, combined with practices like regular meditation and yoga, and sufficient recuperative and restorative rest and sleep can help you keep stress levels in check.

Most adaptogens are made from plant extracts or herbs that help to restore balance in the cardiovascular, immune and nervous and hormone (endocrine) systems, usually without any physiological disturbance, side effects or toxicity.

Compliant cannabidiol (CBD) products can also help manage and provide relief from stress. Through its effect on the endocannabinoid system, a CBD product can help to reduce anxiousness, calm the mind, promote better sleep and promote neural regeneration.

Most adaptogens are made from plant extracts or herbs that help to restore balance in the cardiovascular, immune and nervous and hormone (endocrine) systems.

3

SUPPLEMENT COMBOS TO ENHANCE IMMUNITY

YOUR HEALTH

While it is important to get most of the micronutrients your body needs to support the immune system from wholesome food, supplementing with vitamin and mineral products can help address any potential nutritional shortfalls and provide added support to help boost your immunity.

Alarge body of research affirms that you can strengthen your immune system with an adequate supply of vitamins, minerals and antioxidants. A comprehensive immune support product or a vitamin and mineral complex that contains the various compounds highlighted in this article, or a combination of these nutrients from standalone products, could help to boost your immunity this cold and flu season.

Vitamin A1 protects epithelium and mucus integrity in the body, which serve as our primary physical barriers against possible infection. This micronutrient is also vital for developing immune system strength and function as it regulates immune cell and antibody responses. In addition, vitamin A works synergistically with vitamin D across specific immune functions.

Your body requires adequate amounts of all eight B vitamins2 to produce various cells involved in the immune response. Two B vitamins (B6 and B12) are particularly important as they are involved in numerous biochemical reactions related to optimal immune function.

Certain immune cells require vitamin C to function optimally and for protection against free radical damage. As such, this vitamin is highly concentrated in immune cells and is consumed quickly during an infection. However, the body cannot produce vitamin C, which means we need to supply sufficient amounts from our diet and from supplements. A study3 also showed that vitamin C can reduce the duration of a cold (an 8% reduction for adults and 14% reduction for children).

Vitamin D functions as an immune system modulator4 to regulate its response and various functions. Specifically, vitamin D reduces levels of inflammatory proteins called cytokines and helps to increase levels of antimicrobial proteins such as B lymphocytes and killer T cells that destroy invading germs and viruses. Vitamin D supplements can help to compensate for a lack of exposure to sunlight during winter as we cover up or spend more time indoors.

Vitamin E5 boosts immune cell production, including the B-cells that produce antibodies to fight bacteria. Vitamin E also acts as an antioxidant, protecting immune cell membranes from damage by free radicals, and produces proteins and other key mediators in the immune response.

Turn page to see more >>

The vitamin immunity cocktail

(an 8% reduction for adults and 14% reduction for children).

Studies3 show that vitamin C can reduce the duration of a cold

A mix of minerals

Zinc acts as a co-factor signalling molecule, and a structural element in numerous biological processes, including inflammation regulation, and antiviral and antioxidant functions6 One study7 showed that zinc supplements can reduce the occurrence of acute respiratory infections by 35%, shorten the duration of flu-like symptoms by two days and may also improve the rate of recovery.

While the specific mechanisms by which copper is involved in immune processes require more research to define, available studies8 show that t his mineral plays an important role in regulating a normal immune response (known as immunocompetence). A copper deficiency is also associated with a decrease in antibodymediated (humoral), immune cell-mediated, non-specific immune function.

Antioxidant assistance

Beta carotene supports immune cell activity in the body, with research11 showing that betacarotene supplements can increase base levels of T-lymphocytes and immune system natural killer cells. The body also converts beta-carotene into vitamin A, which is important for all the reasons already mentioned.

Research10 shows that co-enzyme Q10 (CoQ10) enhances white blood cell activity and antibodymediated immunity by boosting antibody production. CoQ10 is also a potent antioxidant which helps to protect immune cells.

* To view references for this article, please visit www.livingfit. co.za/issue18/references or scan the QR code on page 7

Iron is a vital mineral needed to ensure the normal development of the immune system and a deficiency can negatively impact the body’s immune response. More specifically, iron is involved in immune cell production and maturation (particularly lymphocytes)9 in response to an infection.

DID YOU KNOW

7

synergy with vitamin E as an antioxidant. Studies12 show that insufficient selenium can compromise the effect of vitamin E on immunity. Selenium is also involved in initiating the immune response and in regulating excessive immune responses13.

One study

showed that zinc supplements can reduce the occurrence of acute respiratory infections by 35%, shorten the duration of flu-like symptoms by two days and may also improve the rate of recovery.

zinc

RECOMMENDS

Top vitamin C rich foods to incorporate in your diet

1 2 3 4

Guava

1 guava contains roughly 126 mg

Acerola cherries

One cup delivers 822 mg

Rose hips

Approximately six rose hips provide 119 mg

Sweet yellow peppers

Half a cup contains 137 mg

Cauliflower

5 6 7 8

A small head delivers 128 mg

Blackcurrents

Half a cup contains 101 mg

Chill peppers

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

Mustard spinach

One cup of raw chopped spinach provides 195 mg. LF

IMMUNITY STILL A TOP HEALTH TREND IN 2023

Numerous trend reports highlight the positive impact that the pandemic had on immune health and the proactive steps people now take to prevent, rather than treat, an infection.

With this focus likely to endure for some time, various health trends related to immunity will extend into 2023, especially as the winter cold and flu season approaches. Here are three immunity-linked health trends to watch out for:

HOLISTIC IMMUNITY

of our immunity, rather than focusing on one area in isolation.

For example, your immune response actually depends on two main systems –the innate and the acquired immune systems.

The innate immune system includes the barriers that attempt to prevent foreign substances from entering and infecting the body. These include physical, chemical and cellular barriers. The acquired immune system includes the different immune cells that work together to help the body fight infections.

Understanding the link between these systems and physical barriers means we need to address multiple aspects

The Immunity Report1 by DS, released in August 2022, listed holistic immunity as a key trend for the year ahead. According to the report, “consumers are viewing immune health more holistically, learning about the lifestyle factors at play like sleep and stress”.

In response, supplement and nutritional brands are offering natural, nutrition-based solutions that enable consumers to manage stress levels and improve sleep quality to support both the immune system and general wellbeing.

VITAMIN D AND PROBIOTICS TO IMPROVE IMMUNE HEALTH

As part of the holistic immunity trend, more consumers are turning to supplements in their quest to improve their immune health and overall wellbeing.

In a 2021 DSM survey, 36% of global consumers said they take more supplements than before and 69% take them to support their immune health2.

While vitamin C, B vitamins, vitamin A, zinc, echinacea and co-enzyme Q10 are already common supplements used to improve immunity, consumers will likely add vitamin D and probiotics to their supplement plans as a growing body of research shows the important roles these products can play in optimal immunity.

Research shows how vitamin D acts as an immunomodulator3 (a chemical agent that modifies the immune response) to support immune system function.

Vitamin D works in the immune system by reducing levels of inflammatory proteins called cytokines4. It also helps to boost the production of antimicrobial proteins (B cells and killer T cells) that destroy invading germs and viruses as part of the adaptive immune system. Scientific evidence5 also suggests that vitamin D plays

W.hile the worst of the Covid-19 pandemic is behind us, one lingering effect is the impact the virus had on our focus on our overall immune health and function.

The body works as an integrated system, and this holds true for your immune system

an important role in our innate immunity.

With regard to probiotics, a consumer survey on dietary supplements conducted in 2021 by the Council for Responsible Nutrition found that 48% of respondents who took probiotics identified immune health as a key reason for purchasing these products.

Probiotics support numerous important immune responses. For instance, they help to destroy pathogens6 like a virus, and play a role in cytokine and white blood cell production, which are important cell-signalling molecules in the immune system7

Furthermore, findings from a randomised controlled trial show that probiotics can reduce the incidence, the number of episodes and the severity of upper respiratory tract infections (URTIs)8.

COLD WATER THERAPY

Cold water therapy is a growing trend globally –Google Trends data showed that searches for the term ‘cold therapies’ increased 38% from 2021 to 2022.

This burgeoning interest stems from growing research that links cold exposure through cold water immersions or cryotherapy to improvements in our immune response and overall health.

Cold water therapy requires immersing your body in water that is 15°C or colder. This can include

* To view references for this article, please visit www.livingfit.co.za/issue18/references or scan the QR code on page 7

ice baths, cold showers or outdoor swimming in cold or icy climates.

Results9 from a study published in the Journal of Applied Physiology indicated “that acute cold exposure has immunostimulating effects” that increases the production of immune cells known as natural killer cells, while a team of researchers from the University of Portsmouth found that taking daily cold showers increased numbers of disease-fighting white blood cells10.

OF RESPONDENTS WHO TOOK PROBIOTICS IDENTIFIED IMMUNE HEALTH AS A KEY REASON FOR PURCHASING THESE PRODUCTS

RISE&GRIND!

Researchers from the Karolinska Institutet in Sweden found in a micemodelled study that exercising in the morning helped increase fat metabolism compared to working out in the evening.

*Study published in the journal PNAS

3-8%

WITHOUT INTERVENTIONS SUCH AS WEIGHT OR RESISTANCE TRAINING AND A HIGHER PROTEIN DIET, AGE-RELATED MUSCLE LOSS (SARCOPENIA) CAN RESULT IN LOSING MUSCLE MASS AT A RATE OF 3-8% PER DECADE AFTER THE AGE OF 30.

Lift to live

LIFT WEIGHTS, LIVE LONGER! THAT’S THE MESSAGE FROM AN OBSERVATIONAL STUDY OF NEARLY 100,000 PEOPLE OVER ABOUT A DECADE. THE STUDY FINDINGS SHOW THAT THOSE WHO LIFTED WEIGHTS ONCE OR TWICE A WEEK HAD A 9% LOWER RISK OF DYING FROM ANY CAUSE (EXCEPT CANCER) THAN THOSE WHO DID NOT EXERCISE.

*Study published in the British Journal of Sports Medicine

EMBRACE

A recent study adds to the growing body of research that suggests eccentric muscle contractions – lengthening a muscle under load - is more important to increase strength and size than training volume. The study also found that eccentric reps were just as effective as the conventional combined concentric and eccentric approach.

**Findings published in the European Journal of Applied Physiology

“BE STRONGER THAN YOUR EXCUSES.”

ASK THE PROS

Remember the ‘revolutionary’ 6-minute abs craze? Many people laughed it off as a fad, but the latest excitement around micro workouts – they’re also called ‘exercise snacks’ – seems to have substance behind it...

Micro workouts have become a popular trend on social media platforms like Instagram and TikTok – just search for one-minute dance or fitness challenges –with the concept making numerous lists of emerging health and fitness trends.

Micro workouts are generally short bouts of easy activity or intense exercise performed periodically throughout the day, rather than in a single session.

Options range from a few reps between meetings or power-walking up the stairs at the office to two-, three- or 10-minute interval sessions over lunch incorporating 2-3 compound exercises.

DO THEY WORK?

A growing body of research suggests that micro workouts can certainly deliver benefits.

For example, a study1 published in 2022 in the peer-reviewed Exercise and Sport Sciences Reviews journal determined that performing short ‘exercise snacks’ every day, rather than longer exercise sessions, was enough to improve metabolic health.

But are these short bursts enough to improve your physical performance and fitness? Science suggests that this approach to exercise can positively impact your cardiovascular fitness (CRF), both for those who are currently inactive (or sedentary) with potential benefits for fit individuals as well.

A study2 published in the journal Medicine & Science in Sports & Exercise found that “brief (20-second), intense stair climbing is a practical, time-efficient strategy to improve CRF in previously untrained women”.

And a study3 that appeared in the European Journal of Applied Psychology found that “CRF was similarly increased by a protocol involving sprint snacks spread throughout the day and a traditional SIT (sprint interval training) protocol in which

THE RIGHT MICRO WORKOUTS CAN HELP YOU MAXIMISE WHATEVER TIME YOU HAVE AVAILABLE

Sarah via social media

Small workouts, big results. Is the micro workout trend just social media hype or do they really work?

TWO 10-MINUTE MICRO WORKOUTS TO TRY:

EXERCISE 1

THE DESCENDING LADDER MICRO WORKOUT

HOW TO DO IT

Complete 10 reps of each exercise to complete one rung of the ladder. Drop a rep for each subsequent rung. Aim to get down to one rep for each exercise before the 10 minutes is up.

THE BODYWEIGHT CIRCUIT MICRO WORKOUT.

HOW TO DO IT

Perform the required reps for each exercise on the minute. After you complete every exercise once, repeat the sequence again starting with jump squats at the 5-minute mark.

EXERCISE 1

Jump squats

15 reps at the start

EXERCISE 2

Burpees

Banded squat

EXERCISE 2

Push-ups

EXERCISE 4

Mountain climbers

15 reps at 1-minute mark

EXERCISE 5

Standing knee to elbow

EXERCISE 3

Lunges

15 reps per leg at 3-minute mark

15 reps per side at 4-minute mark

5 reps per leg at 2-minute mark

bouts were separated by short recovery periods within a single training session”.

The key here is the difference in intensity and the total volume and frequency of these exercise snacks throughout the day.

For instance, a short burst of intensity – a hard one-minute interval – during an 11-minute micro workout was enough to deliver similar benefits to a 45-minute workout performed at a moderate pace in a study4

published in the journal PLOS One.

A CONVENIENT & EFFICIENT WAY

TO GET IT DONE!

WHAT ARE THE OTHER BENEFITS?

A key benefit shared by advocates of micro workouts relates to the recovery time you get between your multiple 10-minute (or less) sessions each day.

WHO SHOULD PERFORM MICRO WORKOUTS?

It is unlikely that adopting this approach will work for anyone training for endurance events, like a marathon or cycle race, but it makes sense to incorporate micro workouts into a broader fitness regimen.

The right micro workouts can help you maximise whatever time you have available when demanding job schedules, sleep needs and other daily obligations get in the way of your normal training. In this context, some exercise is better than none, and micro workouts are a convenient and efficient way to get it done!

It is also unlikely that exercise snacks will deliver the same degree of calorie consumption or the muscle-building benefits that come from a conventional gym session. But they can definitely augment your approach.

In this regard, performing micro workouts with weights would offer more benefits than bodyweight exercises. The same would apply to cardio exercise snacks – high-intensity intervals will burn more calories and deliver better gains in cardiovascular fitness than less intense activities.

With the ability to fully recover between each session, you can theoretically maintain a higher intensity during each 10-minute session than you would during an unbroken 30-minute workout. This should theoretically burn slightly more calories over the same time frame and may deliver better fitness improvements. These short sessions also make exercise more accessible by removing limitations that time restrictions place on so many who work long hours or have an overwhelming number of commitments. These bite-sized exercise snacks make it feasible to squeeze movement into multiple moments throughout your day to experience the health and fitness benefits.

In this regard, a 2020 study5 (also published in the journal Medicine & Science in Sports & Exercise) showed that the cumulative effect of multiple micro workouts (five four-second cycling sprints every hour) helped participants reduce triglyceride levels by 31% while raising their metabolism by 43% compared to their inactive work colleagues.

INTENSITY, VOLUME & FREQUENCY!

*To view references for this article, please visit www.livingfit.co.za/issue18/references or scan the QR code on page 7.

ACETYLL-CARNITINE IS

A SUPER SUPPLEMENT?

Can this supplement deliver performance, fat loss and health benefits?

Search social media for information on potentially beneficial supplements and you’ll probably read and hear a lot about Acetyl-L-Carnitine (ALCAR or ALC).

ALCAR is a trending topic as more people – from functional health experts and supplement manufacturers to health and fitness influencers – promote this supplement for its potential to help transport more fat into muscle cells to produce more energy, which burns more fat in the process.

And there are numerous other potential health benefits associated with this supplement.

FATTY ACID TRANSPORTER

ALCAR is a form of L-Carnitine, an amino acid that transports fatty acids into muscle cells where they are metabolised for energy within structures called mitochondria – the so-called metabolic powerhouses of our cells.

Our bodies naturally produce L-Carnitine in the liver and kidneys (it is produced from the

MORE ENERGY, LESS FAT

Providing our bodies with additional sources can raise L-Carnitine stores, which may help our body convert stored and ingested fat into energy more effectively and efficiently.

methionine).

Most people can produce sufficient carnitine through their diet by eating natural food sources.

And your body can convert L-Carnitine to ALCAR (and vice versa) through the function of certain enzymes to meet the metabolic needs of your cells.

Carnitine is also naturally present in various animalderived foods, especially red meat.

With more L-Carnitine available, we can generate more energy during exercise or sport, with the potential for more efficient fat loss to enhance our body composition, and potentially improve cognitive function.

While more research is needed to affirm the various touted benefits, clinical evidence already exists that supports certain claims.

For instance, in one study2, 24 weeks of L-Carnitine supplementation “significantly increased muscle mass and improved physical effort tolerance and cognitive function in centenarians”.

And a review3 of L-Carnitine conducted at Tufts University highlighted a range of beneficial effects, with

researchers stating: “Studies in older adults further showed that L-Carnitine intake can lead to increased muscle mass accompanied by a decrease in body weight and reduced physical and mental fatigue.”

And it appears that active individuals get more benefit than those who live a sedentary lifestyle. A small-scale study4 confirmed that: “Acute L-Carnitine supplementation possibly affects exercise performance and triglycerides in athletes rather than sedentary men.”

And a study5 that looked at the role L-Carnitine supplementation can play in recovery after exercise stated that “given the impact of the structural and symptomatic consequences of high-intensity exercise … facilitation of recovery from exercise by L-Carnitine supplementation is particularly beneficial to the healthy young active population”.

Other sources include poultry, fish, dairy and avocados. We can also boost carnitine levels in the body with supplements.

We store about 95%1 of total body carnitine in heart (cardiac) and skeletal muscle. We store most of the remaining amount in the liver and kidneys, with a small proportion (about 0.5%) circulating through the body.

WHEN & WHO SHOULD TAKE IT

Anyone who trains hard or follows a vegetarian and vegan diet could benefit from additional supplemental sources. Evidence also suggests that carnitine levels decrease as we age.

The two most common forms of carnitine supplements available are L-Carnitine and ALCAR, with all the hype on social media of late making the latter a popular choice in recent times.

POTENTIAL BRAINBOOSTING BENEFIT

Biogen Acetyl L-Carnitine

THE ALCAR EFFECT

ALCAR has grown in popularity as various experts and influencers tout its benefits for those looking to lose weight, increase energy and get a mental boost from a ‘super supplement’.

Through its beneficial action on the mitochondria in a range of cells, including brain cells, various sources suggest that ALCAR can help to slow cognitive decline while increasing brain function by helping to improve memory, mood and alertness.

THE SCIENCE...

Biogen Lean Whey

In addition to the energyproducing and fat-burning benefits, ALCAR is also promoted as a nootropic supplement and a powerful antioxidant with a range of purported cognitive and health benefits.

The benefits of an ALCAR supplement over an L-Carnitine product relates to its bioavailability – ALCAR is more easily absorbed from the gut, more readily crosses the blood-brain barrier6, and performs a broader range of activities in the body. As such, ALCAR is considered a more potent alternative to L-Carnitine.

For instance, a meta-analysis7 that reviewed the efficacy of ALCAR in mild cognitive impairment (MCI) and mild early Alzheimer’s disease found that supplementing with 1.5–3g/day for at least three months resulted in beneficial effects on applied clinical scales and psychometric tests. However, a scientific update8 published in 2017 that reviewed ALCAR in dementia and other cognitive disorders, determined that we need further studies “with homogeneous sample and longitudinal assessment” before recommending systematic clinical applications. According to the authors of a 2017 meta-analysis9, we also need more “well designed, randomised, placebo controlled trials of L-Carnitine for cognition enhancement in cognitively healthy people, with large samples and relatively long-term follow-up”.

ANTIOXIDANT EFFECTS

From a broader wellness perspective, claims suggest that ALCAR can impact inflammation through its antioxidant action, which could potentially deliver various benefits to cardiovascular and brain health and recovery from exercise.

Part of its antioxidant function is linked to ALCAR’s ability to up-regulate levels of glutathione10, which is your body’s master antioxidant.

In one study11 conducted on rats in 2020, ALCAR “reduced the expressions of inflammation factors … in serum, aortic and heart tissues”. The study authors concluded that “ALCAR can inhibit the expressions of inflammatory factors and antioxidation to suppress the development of atherosclerosis by adjusting blood lipid in the myocardium of AS (atherosclerosis) rats”.

With such a broad range of benefits, a well-formulated, high quality ALCAR supplement may offer a smart way to improve fat loss, energy production and derive certain cognitive benefits.

* To view references for this article, please visit www.livingfit.co.za/issue18/references or scan the QR code on page 7

HOW TO VERIFY CONTENT FROM SOCIAL MEDIA

Social media provides a platform where everyone can openly share information and opinions, but not everything you’ll read or see on these channels is true or accurate. While many people innocently share inaccurate information (misinformation) with good intentions, others choose to intentionally misinform followers (disinformation) for financial gain or to push an agenda.

HERE’S HOW YOU CAN YOU FIND ON SOCIAL MEDIA TO FILTER THE FACTS FROM THE FICTION AND FAKE NEWS:

1 2 3 4 5

Keep an open mind, but remain critical of everything you read and hear on social media.

Follow a diverse group of experts on the subject to get differing views, opinions and perspectives to avoid the echo chamber effect.

Corroborate a fact or statement by searching other reputable websites (news and research journals) or fact-checking sites to confirm if it is true. The more sources, the better.

Interrogate the source. Check their credentials, qualifications and experience to confirm if they can talk authoritatively on the subject. If not, don’t take what they say at face value.

Even when someone has the credentials to support their statements, check that they are who they say they are. Reverse image search their profile picture or find other sources to confirm their identity.

NO MATTER HOW FIT OR STRONG YOU ARE, WE CAN ALL HAVE OFF DAYS IN THE GYM. When this happens, it is important to take it in your stride and adjust your expectations for your session. After all, we can’t all perform at 100% every day.

It is important to acknowledge that we can often feel flat for various reasons, including these 5 common causes for a lacklustre workout...

5 REASONS YOUR

WORKOUT

FEELS WEAK

YOU’RE UNDERRECOVERED 1.

We often focus disproportionately on the potential impact that excessive training can have on our bodies, our injury risk and our ultimate performance, but under-recovery is typically a more common issue.

Fatigue can set in when we engage in prolonged periods of intense or high-volume exercise without adequate rest or suitable training periodisation. It can also occur if you suddenly increase your training volume, frequency and/or intensity, or follow a monotonous training programme.

Other factors can also contribute to feelings of fatigue, such as

YOU SLEPT BADLY

emotional, psychological, environmental or physiological stress, poor nutrition, calorie deficiencies, or excluding entire food groups, like carbs or fats, from your diet.

While both states share many of these characteristics, overtraining is typically chronic in nature and takes longer to overcome.

Under-recovery is different in that it is often more transient and you can typically bounce back in a few days with some extra sleep, an extra rest day or two, or a reduction in training volume and intensity (commonly known as a training taper).

While one bad night is unlikely to impact too heavily on your training, cumulative sleep debt – multiple consecutive nights of poor quality and short duration sleep – not only affects your cognitive function but also negatively impacts your physiology and performance.

Poor sleep impacts our hormones, which can mess with energy regulation and raises stress hormone levels (like cortisol). These effects can break down muscle and decrease the production of important anabolic hormones, such as testosterone and growth hormone, which are important for strength and recovery. A lack of adequate sleep can also reduce motivation levels and impede your ability to recover from exercise.

Fatigue can set in when we engage in prolonged periods of intense or highvolume exercise without adequate rest or suitable training periodisation.

You need to fuel your body with the right foods. Without sufficient calories and energy from stored or ingested carbohydrates or fat, your high-intensity workout will likely fall flat in the first few reps.

You should ideally eat a meal consisting of complex carbohydrates and protein roughly 90 minutes before your workout. Complex carbs deliver a steady and sustained release of energy to get you through your training session while the protein limits muscle loss and supports recovery.

You can also include a small portion of monounsaturated fat (found in foods like nuts, avocados and olive oil) before a workout, as these fats offer a dense energy source that also supports hormone production. Consuming a meal that contains a large portion of high-glycaemic index (GI) processed carbs or sugar can also wreak havoc with your blood sugar levels. The resultant swings in circulating glucose levels are associated with fatigue, decreased energy and reduced alertness.

You should ideally eat a meal consisting of complex carbohydrates and protein roughly 90 MINUTES before your workout

4.

3. YOU’VE EATEN POORLY 5. YOU’RE STRESSED OUT YOUR MOTIVATION NEEDS A MAKEOVER

Even the most committed and dedicated gym-goers struggle to find the motivation to consistently train at their best. The problem with motivation is that it is dynamic and influenced by multiple factors, from our moods and emotional state to the weather and the type of day we’re having.

A stale workout plan that lacks diversity is another sure-fire way to extinguish your passion for training, and falling into a workout rut will negatively impact your motivation levels. It is important to keep challenging yourself with new exercises or routines to keep things interesting and exciting in the gym.

Stress can distract your mind, overwhelm your body and drain your energy.

Whether your thoughts are consumed by a work deadline, relationship drama or family pressures, you’ll feel fatigued when you hit the gym and lack strength during your workout.

And research confirms this link. A 2009 study1 published in the Journal of Applied Physiology, showed that mental fatigue can have nearly as much impact on athletic performance as muscle exhaustion. The theory, which lead researcher Samuele Marcora calls the psychobiological model of exercise tolerance, combines psychology with biology and physiology to quantify the impact of stress on physical performance.

* To view references for this article, please visit www.livingfit.co.za/issue18/references or scan the QR code on page 7

THE GYM EDITION

MYTHS AND MISCONCEPTIONS PERVADE THE FITNESS AND WEIGHT TRAINING INDUSTRY, AND THE GYM IS TYPICALLY WHERE THESE TALL TALES SPREAD.

You can out-train a bad diet

BUT WHY NOT?

Most people don’t have enough time to exercise for the duration required to burn a significant number of calories. So, if your approach in the kitchen isn’t as comprehensive as your approach in the gym, it becomes less likely that you will achieve your body transformation goals.

For example, someone who exercises for an hour and weighs 73kg will only burn*

Weight training turns fat into muscle, and inactivity transforms muscle into fat

When we eat properly and train regularly with weights, we certainly alter our body composition. But we aren’t creating muscle alchemy, so to speak, by converting one type of tissue into another. Instead, we’re burning stored body fat and building more muscle tissue at the same time. And the converse applies.

as disuse or physiologic atrophy). The other problem we experience when we stop training is that we typically adopt poor eating habits. The combination of poorer food choices, overeating and a lack of activity causes us to gain fat.

(*these figures are indicative and vary based on various factors, including your weight).

When you consider that just three slices of a large pizza equates to 900 calories (depending on the toppings), you start to understand how poor food choices throughout the day can swing your daily calorie intake from an exercise-induced deficit (you burn more calories than you consume) into a surplus (you consume more calories than you expend).

The key to sustainable weight loss is creating a slight daily calorie deficit (no more than 500 calories a day) by combining a calorie-controlled diet with a daily high-intensity training session and regular movement throughout the day to expend as much energy as possible.

three slices of a large pizza equates to 900 calories consider this

When we stop exercising regularly, we lose muscle due to inactivity (known

We take a closer look at some of the more common myths so that you don’t fall prey to this misinformation.

You can’t out-train a bad diet, so extra weightlifting sessions won’t create the body you want if your diet isn’t on point.

If you continually eat more calories than you burn, your body will store this extra energy as body fat.

Cardio is best to help you lose weight

Many gym-goers dedicate their time to cardio equipment, aerobic classes and spinning sessions to achieve their weight-loss goals, because they believe that cardio is the most effective way to burn fat.

This common advice is not entirely true. While any form of exercise will work to burn calories, a combined approach – weight training and cardio – is often the most effective way to lose weight.

HOW IT REALLY WORKS

Firstly, low to moderate steady-state cardio for an hour or less each day – what many people tend to engage in – does little to burn significant calories

While high-intensity cardio will deliver better results, you should also aim to build more muscle to boost your overall metabolic rate. This process is important in the weight-loss equation because creating more metabolicallyactive muscle tissue will boost your metabolism.

Weight loss requires extreme measures

Including weight training in your exercise regimen (combined with adequate protein intake from a balanced diet) is the most effective way to increase your muscle mass, which in turn boosts your resting (basal) metabolic rate – the number of calories you burn each day to support basic bodily functions. High-intensity weight training like metcons can also increase your post-exercise metabolic rate (due to higher recovery demands) to a greater degree than the type of cardio most people engage in, which helps you burn more calories.

ACTIVATE THE BURN

You can intersperse sets or weight training exercises with bursts of intense cardio intervals if you don’t want to structure every workout with separate cardio and weight training sessions. It is beneficial to use varied pace and intensity during the cardio component of your session rather than just steady effort.

With all the pressure to lose weight in modern society, some people resort to extreme measures to lose weight, such as crash diets (generally extremely low-calorie or fasting diets), eating plans that omit entire food groups (like no-carb or fat-free diets), or excessive exercise.

NOT EATING...

While fasting is generally used as part of religious rituals or for health reasons, these diets simply restrict eating for specific periods rather than limiting total calorie intake.

On the other hand, starvation or crash diets severely restrict calorie intakes and may lead to issues such as nutrient deficiencies and malnourishment. These conditions can be extremely harmful to your body and your health, and can cause cognitive and psychological problems.

USING ACTIVITY TO FIX IT

Excessive exercise aims to burn energy at rates above healthy levels to ‘purge’ calories through excessive physical activity. This approach can lead to a condition termed exercise bulimia.

Both approaches are extreme in nature and are unlikely to result in long-term weight loss. In fact, they can sometimes lead to longer-term weight gain and can have severe health implications.

Crunches and sit-ups will get you a flat tummy

The spot reduction myth suggests that we can lose fat from a specific area by performing exercises that target or isolate that region.

The truth is that we burn (metabolise) stored fat in a generalised pattern throughout the body via a process that depends on numerous factors, such as genetics, hormones, age, body composition and the type and intensity of the exercise or activity you’re performing.

Natural body fat distribution processes (driven by hormones) also tend to store more energy in our midsections – our hips, bums, thighs and belly – with less stored in our extremities.

The areas with the least amount of stored fat, like our arms and legs, will get leaner faster. Accordingly, those ‘spots’ that gained the most fat will be the last area to become visibly leaner because there is more stored fat to lose.

And performing hundreds of sit-ups every day won’t accelerate the process. Instead, use your training time for intense fullbody exercises to burn as many calories as possible every day.

I AM TOO OLD TO LIFT WEIGHTS

There is no age limit on when you can (or should) start a strength training program, if you are otherwise healthy, have no bone, joint or muscle issues, and your doctor has given you the go-ahead.

In many instances, strength training and other forms of exercise can improve an elderly person’s quality of life by providing numerous benefits, including:

Better functional strength

Improved balance and coordination

Greater strength and flexibility

Weight management

More confidence

Lower risk of falling

In fact, the risks associated with a lack of exercise and a loss of strength are greater than a safe and effective strength training program for older people.

next-day soreness (also known as delayed-onset muscle soreness or DOMS).

A dull ache in muscles and slight discomfort during movement is probably the threshold for ‘good’ next-day soreness. You should not experience any limitations in movement or function, and your muscles should not be sore to the touch.

Feeling pain or discomfort at the points where muscles connect to joints is also undesirable.

These symptoms indicate excessive damage, particularly in connective tissue, which is not necessarily conducive to optimal muscle growth or enhanced strength.

If any pain or discomfort persists beyond 48 hours and remains present throughout the day, then you’ve probably exceeded the ideal level of muscle damage, and you need more time to recover.

WEIGHT LOSS

THE COOKIECUTTER APPROACHES DON’T WORK FOR EVERYONE

ANDRE

HOW ANDRE USED SCIENCE TO CRAFT A PLAN THAT WORKS!

ANDRE DE GOEDE BATTLED WITH LOW SELF-ESTEEM ISSUES AND INSECURITIES FOR MOST OF HIS LIFE, WHICH AFFECTED EVERYTHING, FROM HIS SOCIAL CONNECTIONS WITH FRIENDS TO THE QUALITY OF HIS FAMILY TIME

“When the pandemic spread to South Africa and the country went into lockdown, I, like so many others, really struggled with depression,” explains Andre. “I wasn’t very pleasant to be around, which really affected my family. I knew that I needed to change, and that I was solely responsible for creating my own happiness and positivity.”

The fact that overweight people were at greater risk from Covid-19 was another factor that prompted Andre to take control of his health.

KNOWLEDGE IS POWER

“My first step was to start eating correctly and drop bad habits like drinking and snacking on calorific foods.”

As someone who had tried various diets in the past, without much success, Andre knew he needed a more logical and science-backed approach as the foundation for his transformation.

“I chose to use only information from peerreviewed studies published in medical journals. I mainly got this information from select YouTube channels, rather than read through the entire journal, which can be tedious.”

During this process, Andre came across information from the “Biggest Loser” study, which tracked contestants from the popular weight-loss reality TV show to see if they maintained their weight.

“Most contestants gained 70% of the weight back, which supports the notion that losing a lot of weight in a relatively short amount of time is a recipe for failure.”

These findings echoed Andre’s own experience, as he lost 20 kilos in 2015. “The process was so

intense and very difficult to maintain that I gained back all the weight and then some.”

And as someone who has worked out in the gym since he was 19, without the physique to show for his efforts, Andre realised that he needed to relearn what is right and wrong regarding fat loss and muscle building.

INDIVIDUALISED DIET PLAN

“Figuring out what works and what doesn’t for me was probably the most difficult part of my transformation. While there are basics that apply, there are many variables, which means cookie-cutter approaches don’t work for everyone in the same way.”

For example, Andre tried the verylow carb ketogenic approach for fat loss but found he couldn’t sustain his activity levels on this diet for more than six weeks.

“While some people can, I developed anaemia – a low red blood cell count – due to the lack of sufficient carbs. I simply pushed too hard

ANDRE BEFORE...

Stats

Age: 38

Career: Director at Wireless and Fibre ISP, Netbits

Lives: Nelspruit

Weight before: 117kg

Weight after: 95kg

Body fat before: 35%+

Body fat after: 15%-18%

Best advice:

Transformation challenges are temporary. Making sustainable lifestyle changes and education are the keys to success.

gym

during training without carbs, which made me feel flat with no energy. After the blood tests revealed the condition, I added carbs to my diet again and felt 100% better in three days.”

Andre’s diet now typically consists of oats, eggs, sweet potato, rice, chicken, beef and soups that contain lots of vegetables.

A PROVEN EXERCISE PLAN

In terms of his training, Andre used science to formulate his weekly training regimen. “I came across a study that found that targeting every body part twice a week works best for optimal muscle growth (hypertrophy). I also work to failure on the last set.”

SCIENCE-BACKED SUPPLEMENTS

And Andre uses NPL supplements to support his new intense and active lifestyle.

“NPL has always been my go-to brand for supplements, even before my transformation. NPL products have played a critical role in my muscle building and fat loss journey.”

Andre is also drawn to the brand’s scientific approach to product formulations, particularly NPL’s no proprietary blends policy, and the company’s extensive research and development.

“The team at NPL pride themselves on the brand’s full label transparency on all products. Everything that is on the label is in the product

Favourite workout:

Leg day. People have no idea how much energy the legs consume, which helps with fat loss. I love leg day. They are probably my most prominent features.

Best motivational quote: If your dreams don’t scare you, you’re not dreaming big enough.

Photo credit: Boerboelwear/Anthony Horak

and all the ingredients in the formulation are clinically dosed to ensure customers get results.”

Andre likes reading up on the ingredients and referencing studies about them to learn about the pros and cons.

“I love to dissect a product, and if a product doesn’t meet my needs, NPL always has another option in its line-up that aligns with my criteria.”

Since achieving his goal, Andre still tunes and tweaks his diet and training to get the most out of his body, especially as he often works as a model on music videos or for a local clothing brand.

“Most people would love to get to the maintenance phase because the diet is not that difficult, but I will never stop adapting my approach, especially as I get older.”

THE MENTAL IMPACT

Beyond the physical changes, Andre believes that his transformation has had an immeasurable positive effect on his mental health, which he believes more people should prioritise.

“Looking after myself and losing fat changed my life in many ways. It even saved my marriage, not because I look better but because I feel better and am happier within myself. When that mental transformation happens, giving out happiness becomes the fuel that makes life worth living.”

ANDRE’S TRANSFORMATION MASTERCLASS

Based on his research-backed approach, Andre applies three key rules in his regimen that everyone can use in their lifestyle transformation approach:

Rule #1: CALORIES IN, CALORIES OUT. Start by counting the calories you consume. While this might seem onerous, you just need to do it in the beginning until you learn how many calories are in certain foods and then you can use your trained eye to

Rule #2: MEET YOUR MACRONUTRIENT NEEDS. Once you start losing weight as a result of rule 1, your body will require more usable macronutrients, which is when you should start making sure you get the right quantity and proportion of proteins, fats and carbs for your body and goals.

NPL L-Glutamine

NPL Creatine

HCL

NPL Anabolic

Whey Protein

NPL Blackout

Pre-Workout

NPL Intra Load

Rule #3: MEET YOUR MICRONUTRIENT NEEDS. No diet is perfect and you can often fall short in terms of micronutrients, especially if you train hard. Once you master rule 1 and 2, you can start to supplement your micronutrients with necessary products like calcium, magnesium and zinc.

In terms of the best mental advice Andre has taken from his research and experience, he offers these three tips:

1. Jordan B. Peterson believes that you should become a monster, then learn how to control it.

2. Compare yourself to who you were yesterday, not to who someone else is today.

3. Always strive to be better, in any meaningful way.

The 2022 Biogen Face of Fitness cover model search attracted nearly 200 entries as aspiring fitness models looked to turn their dream into reality and, in the end, it was 27-year-old Usisipho ‘Usi’ Nteyi from Cape Town who earned the coveted title. Every entrant had their eye on the grand prize – a place in #TEAMRED as a Biogen brand ambassador, her photo on the cover of fitness magazine and a platform to launch a career in the industry as a model and influencer!

THE PATH TO STARDOM

Following multiple rounds of public voting and an interview process with the competition judging panel, Usi joined five other deserving finalists at the final three-day photo shoot experience, which took place in Johannesburg from 9-11 November 2022. Usi emerged as the eventual 2022 Biogen Face of Fitness cover model search winner based on the strength of her photos on the day.

USI

USISIPHO NTEYI IS SA’S NEW FACE OF FITNESS

It was in high school when Usi decided she was interested in the health and fitness industry.

“I realised that my fitness would be the tool that propels my career, but my health would be the tool that sustains it.”

Finding balance in her life means creating a state of equilibrium. “It is the act of making decisions that lead one to experience harmony or evenness. Balance is not just found.”

GET TO KNOW HER

FITNESS FOR HOLISTIC HEALTH

Fitness doesn’t merely fit into Usi’s lifestyle – it is the only way she knows how to fully live and embrace life.

She believes that physical, mental, emotional and biophysical fitness is vital for survival. Fitness goes beyond physical aesthetics for Usi – as for her, at its core it is about acceptance of change and willingness to adapt.

Through her experience with training, Usi has come to learn that the quote “survival of the fittest” is not merely about the physical approach to fitness.

“It also encompasses your biochemical structuresyour hormones, mind and organs need to be just as fit as the muscular structures for optimal performance and fitness. That is why I follow a holistic approach to wellness.”

In addition to her dance classes and rehearsals, Usi’s holistic approach to daily movement includes regular yoga, including Hatha, Power Yoga, Vinyasa and Yin Yoga.

After experiencing the mind, body and spiritual benefits of yoga in her

own life, Usi earned her teacher training certification in 2019 at Earth Yoga in Johannesburg, and she continues to deepen her practice and understanding of the human body with additional qualifications.

Her intention is to become a wellness coach and encourage everybody to not just be fit for gym but also fit for life.

FOOD FOR THOUGHT

When it comes to eating, Usi does not put a label on her diet.

“My South African culture and Xhosa traditions express their creativity and love through food, so there are seasons when I follow a vegetarian diet and others when I take a vegan or pescatarian approach.”

More importantly, Usi has learnt that trying to stick to fad diets or training routines never works.

“While these approaches may deliver rapid results, it is never sustainable or productive for holistic health. I now know to do my research and, with my studies towards my fitness diploma, it has become very clear that simplicity in diet and eating is the key to effective and long-lasting results.”

USI’S FAVE BIOGEN SUPPLEMENT?

“It can take what seems like forever for my body to get warm during exercise, especially in winter. This potent preworkout supplement contains L-arginine, which assists with blood flow,” says Usi

Stats

Age: 27

Occupation: Professional

PERFORMED BY BEVERLY MONGIWETHU MPOFU IBEVTHEHOOLIGAN

POWER UPYOURTRAINING

MAKE EXPLOSIVE GAINS WITH PLYOMETRIC TRAINING POWERYOURTRAINING

BOOSTING YOUR POWER OUTPUT

YOUR ABILITY TO APPLY FORCE OVER A SET PERIOD HAS BENEFICIAL CARRYOVER INTO JUST ABOUT EVERY PHYSICAL ACTIVITY.

PLYOMERTIC TRAINING

Whether you are an endurance athlete, train in the gym or participate in power-based sport, the ability to generate maximal force in as short a time as possible is a physical attribute worth developing.

The most effective way to develop more power is with plyometric training. This advanced form of exercise can improve speed and power and unleash explosive strength, without necessarily adding more muscle mass.

The resultant performance improvement makes it ideal for anyone who wants to lift more, jump higher, hit harder or run or ride faster.

PLYOMETRIC BASICS

Plyometric training delivers these benefits by training nerve cells to stimulate a specific pattern of forceful muscle contraction.

A plyometric contraction initially involves three main phases:

Eccentric phase: A rapid muscle lengthening (loading) movement

Amortisation phase: A short resting phase

1 2 3

Concentric phase: A forceful muscle contraction

This pattern of loading and unloading is known as a strength-shortening cycle (SSC) - an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle, which ultimately generates an explosive movement.

WHAT IT MEANS:

The eccentric phase forcibly tenses and loads a muscle. The amortisation phase includes an isometric contraction when the downward movement stops as the muscle transitions into the explosive concentric contraction

Strength vs power:

Power is the ability to generate maximal force as fast as possible (power = force x velocity) while strength is the ability to generate force to overcome resistance without considering how long it takes to do so.

Scan to watch the workout

VERTICAL JUMPS

LOWER BODY

THE PROGRAM

Depending on your sport or specific goals, you can include the plyometric exercises listed here that are most relevant to your sporting code in your weekly workout. You can also combine them to complete a full-body plyometric workout once a week.

ADDED BODY BENEFITS

SQUAT JUMPS

SPLIT SQUAT JUMPS

Plyometric training can also benefit your cardiovascular system by helping to build a stronger heart and circulatory system. Plus, it helps to develop better mobility while improving co-ordination and building stronger bones and connective tissues.

As these exercises are so taxing on your body and incorporate so many different muscle groups in one movement, they are also a great way to burn significant calories.

With so much to gain, adding plyometrics to your usual routine can deliver potentially explosive gains!

TUCK JUMPS

LOWER BODY

PLYOMETRIC TRAINING BASICS

Your plyometric training should progress gradually, from lower intensity to higher intensity drills, and follow the principle of progressive overload. Generally, as intensity increases, volume will need to decrease.

Increasing the load by adding additional weight through weighted vests or ankle weights is not recommended. Too much weight can reduce the speed and quality of movement, thus reducing the effectiveness of this training modality.

Recovery time between sessions should be 48-72 hours, which means no more than 2-3 plyometric sessions a week.

The effectiveness of a plyometric training session depends on maximal effort and high-speed movements for each rep. Include rest intervals between reps that are long enough to allow complete recovery. You may require as much as 5-10 seconds between reps during extremely intense exercises.

Scan to watch the workout

ADVANCED

MORE POWER!

BOX JUMPS

form tip

Focus on landing softly on your toes and rolling onto your heels.

This is done by using the whole foot for landing, which will help dissipate the impact forces placed on your joints.

This causes the muscle and tendon to react like a spring as they store potential energy and then release it forcefully.

VERTICAL DEPTH JUMPS

Training muscles in this way over time as part of a periodised training program will strengthen fast-twitch muscle fibres and the supporting structures around a muscle or muscle group. This will enable you to produce more force with each contraction to ultimately improve strength and power in every facet of your life.

Plyometric exercises can generate more forceful contractions than a normal weight-lifting exercise because muscles and tendons are able to store tension from the stretch for a short time.

BEGINNER UPPER BODY

INTERMEDIATE

CLAP PUSH-UP

Plyometric exercises are intense, explosive movements that place significant stress on your muscles, connective tissues, bones and joints. There are several elements to consider before you include plyometric movements into your program to reduce your injury risk and get the most benefit.

MEDICINE BALL SIT-UP THROW

WALL CHEST PASS WITH BALL

MEDICINE BALL SLAMS

ALTERNATING PLYO PUSH-UP WITH MEDICINE BALL (ADVANCED)

ALTERNATING PLYO PUSH-UP ON KNEES WITH MEDICINE BALL (INTERMEDIATE)

BE PLYO READY

PROGRESS GRADUALLY...

ALWAYS WARM UP

It is essential that you warm up properly before placing your ligaments, tendons and muscles under the intense strain of a plyometric exercise.

PROGRESS PROPERLY

Start with less intensive plyometric exercises during the early stages of your new programme before progressing to more advanced movements.

A SOLID STRENGTH BASE

It is important to have a good strength base and conditioning level before performing plyometrics. Insufficient strength, especially in your core, will make you more susceptible to injury.

LAND PROPERLY

Don’t jump if you don’t know how to land. A good landing requires that your knees remain aligned over your toes, your trunk remains in a slightly bent-over position, your head stays up and your back is aligned and flat.

OPT FOR SUITABLE LANDING SURFACES

To prevent injuries, the landing surface should ideally absorb shock. The best surfaces include a grass field, rubber mats or a sprung aerobics floor.

The right way to use amino acids for MORE MUSCLE

Getting sufficient protein every day is a priority for anyone who trains hard in the gym, whether you’re working towards a better body or enhanced sporting performance.

When we consume protein from food or supplements, our body digests this macronutrient and breaks it down into its basic components, namely amino acids.

The body then combines these amino acids in different ways to fulfil diverse roles, like repairing and building muscle tissue (in a process known as protein synthesis), and various other functions to create optimal health.

AN AMINO ACID MASTERCLASS FREE FORM AMINO ACIDS

In addition to eating protein in your diet, you can also provide free form amino acids from supplements, which may benefit your body and your performance. Innovative supplement manufacturers like Weider have created products such as Amino 6000 to make it more convenient to meet your amino acid requirements. A comprehensive ‘free form’ amino acid (that means they are not bound in complete protein structures) product has the potential to support muscle growth, maintain good health and may improve physical performance and exercise capacity by supplying all the amino acids your body needs in a convenient daily dose.

While there are about 500 known amino acids found in nature, there are 22 amino acids that are relevant to anyone who lifts weights in the gym as we need them to make muscle protein.

ESSENTIAL AMINO ACIDS:

Among the 22 natural amino acids, nine are considered essential to human development (they’re also less commonly known as indispensable amino acids).

These amino acids are the building blocks of life and constituents of living cells essential for growth and tissue repair.

Our body cannot make these essential amino acids (EAA). As a result, they must come from

external nutrient sources such as foods and supplements.

The nine EAAs include:

1. Histidine

2. Isoleucine

3. Leucine

4. Lysine

5. Methionine

6. Phenylalanine

7. Threonine

8. Tryptophan

9. Valine

BRANCHED-CHAIN AMINO ACIDS:

But it is the three EAAs with a branchlike structure that are possibly the most important to athletes and those who train in the gym. BCAAs offer numerous benefits as they are involved in protein synthesis.

The branchedchain amino acids (BCAAs) are:

1. L-Leucine

2. L-Isoleucine

3. L-Valine

NON-ESSENTIAL AMINO ACIDS:

The remaining amino acids are classified as non-essential amino acids (NEAA). This doesn’t mean we don’t need them, but rather refers to the body’s ability to make them. The NEAAs are also involved in muscle protein synthesis.

WHY

YOU NEED

Delay fatigue, protect muscle

An amino acid supplement taken before and/or during a training session may help to delay muscle fatigue during physical activity, because the body can metabolise and convert these free form amino acids into glucose to provide energy.

HOW IT WORKS

This process (known as gluconeogenesis) limits the body’s need to break down muscle tissue to access amino acids when glycogen levels run low. And by limiting muscle tissue damage in this way, an amino acid supplement that provides sufficient BCAAs may reduce our recovery demands after exercise.

A study1 conducted at the School of Human Biology at Canada’s University of Guelph confirmed that ingesting BCAAs (up to 4g) during and after exercise could reduce muscle breakdown during exercise.

AMINO ACIDS

A potent muscle builder

When combined with regular weight or resistance training and a healthy, balanced diet, amino acids, particularly BCAAs, can boost muscle protein synthesis (MPS) after exercise to aid muscle growth.

Leucine is particularly important in this process as it is a potent MPS stimulator, because it activates a musclebuilding (anabolic) pathway, and higher leucine levels indicate to the body that there is sufficient dietary protein to create new muscle tissue.

As such, amino acid supplements typically contain more leucine than the other two BCAAs. The industry standard, which you’ll find in Weider Amino 6000, is a 2:1:1 leucine:isoleucine:valine ratio.

Timing your amino acid intake

With so many musclebuilding and recovery benefits on offer, you might be tempted to swap your whey, plant or blended protein supplement for free form amino acids, but it’s important to not oversimplify the amino acid versus complete proteins debate.

While numerous studies support the effects of free form amino acid supplements in general, and BCAAs in particular, consuming complete proteins from food and supplements is most important for optimal post-workout recovery.

That’s why a combination of regular weight or resistance training, a healthy, balanced diet and amino acids taken before and during training, and a protein shake after (no later than 90 minutes after exercising), offers an effective approach to build more muscle.

Consuming complete proteins from food and supplements is most important for optimal post-workout recovery.

A group of researchers at Liverpool John Moores University found that taking hydrolysed collagen supplements (along with 500mg of vitamin C) three times a week resulted in a big improvement in tendon stiffness, which is associated with better running economy.

*Study published in the journal Frontiers in Physiology

Once a month

A study that examined the benefits of exercise on brain ageing and memory discovered that going for a jog as infrequently as once a month can help ward off dementia. The key? Consistency!

*Study published online in the Journal of Neurology Neurosurgery and Psychiatry

“A WINNER IS A DREAMER WHO NEVER GIVES UP.”

3x ENDURA

NCE

MINUTE WONDER

New research has found that 3-4, one-minute bursts of intense activity during your day is associated with large reductions in the risk of premature death, particularly from cardiovascular disease.

*Study published in the journal Nature Medicine

EXERCISE

better than therapy

Getting out for some exercise may help to manage depression as well, if not better, than counselling or leading medications, suggests a new study. Researchers from the University of South Australia found that using exercise as a mainstay approach for managing depression is 1.5 times more effective.

in this section

ASK THE PROS Recovery guidelines...114

*Study published in the British Journal of Sports Medicine

FEATURE

Francois van

Deventer...118

WORKOUT

Become a better runner by skipping...122

Explore the different approaches to rest days

ASK THE PROS

Do the same rest and recovery guidelines apply to every endurance athlete?

When it comes to optimal recovery, the ideal amount of time and specific requirements during your rest day vary based on numerous individualised factors, including your total stress (training, lifestyle, work, psychological and environmental), sleep quality and nutritional status, among others. There are, however, a few universally applicable guidelines that every endurance athlete can apply to get the most from their rest days:

1.6g to 1.8g of protein per kilogram of body weight is required to repair and build muscle tissue

1. Refuel

Nutrition is the cornerstone of recovery, and not just directly after training. The food, drink and supplements we consume on our rest days should replenish depleted energy reserves, repair and regenerate damaged soft tissue, and trigger new muscle growth and other adaptations. In general, your diet should include sufficient quality carbs to top up glycogen stores in muscle cells and your liver, sufficient protein to repair and build muscle tissue (1.6-1.8g/kg), and natural fats (including some saturated fat) to support hormone production.

David from social media

Specific recovery guidelines: 2. Sleep

Adequate sleep of at least 7-9 hours a night is vital for every athlete as this is when your body adapts to the physiological demands you impose on it during training. In this regard, the hours before midnight are the most beneficial as your body generally drops off into deep sleep during this phase in the sleep cycle. This is also the period when muscle-building hormone levels typically peak. So avoid late nights and try to maintain a regular sleep routine.

Rest & recovery days

In terms of recovery, every athlete should take at least one complete rest day a week, depending on the training phase in which you find yourself. A rest day should reduce the demands you place on muscle and connective tissues to give them an opportunity to recover and adapt to the training. But this doesn’t mean you should avoid all forms of movement, and it is important to avoid sitting or lying down for most of the day.

It is important to promote blood flow and restore tissue health and function by actively engaging in restorative and regenerative activities such as yoga, mobility work and stretching.

Rest days should also include some form of proactive recovery, like cold water immersion, hot-cold contrasting, some light massage (with your hands or a percussion gun), EMS, a hyperbaric chamber session or time in recovery boots/legs.

Depending on the focus of your training plan or specific sporting code, endurance athletes can take different approaches to rest days...

Runners

As a high-impact activity, runners can benefit most from multiple rest and active recovery days a week, especially those who mix up intensity and volume. Like cyclists, a runner should aim for at least two rest and recovery days a week These should include:

1. Complete rest day

2. Active recovery day

A complete rest day should ideally keep a runner off their legs as much as possible. These rest days are ideal for a mix of proactive recovery techniques and some active recovery in the form of yoga, mobility work and stretching.

An active recovery day should include some low-impact activity such as a walk, hike, swim or cycle. These easy activities keep your body moving to ensure muscles and joints don’t seize up. These sessions are ideal after long runs, structured sessions or double run days.

Cycling is a low-impact activity, which means athletes can generally get away with spending more time in the saddle. However, it is also a highly repetitive activity, which means cyclists could benefit from up to two rest and recovery days a week.

These rest days should include:

1. Complete rest day

2. Active recovery day

Triathlon is a multidisciplinary sport that offers athletes numerous options when it comes to rest and recovery days. Due to the low-impact nature of swimming and cycling, triathletes can alternate between three rest day options:

1. Complete rest day

2. Low impact rest day

3. Active recovery day

Triathletes Cyclists

A complete rest day means staying off the saddle – no spinning or time on the indoor trainer. On a complete rest day, cyclists should prioritise proactive recovery measures and focus on counteracting the biomechanical impact that sitting on the saddle for extended periods has on the body. These measures should include mobility drills and proactive exercises that target the pelvis (addressing any anterior pelvic tilt), align and decompress the lower back, and stretch tight hip flexors.

An active recovery day for a cyclist should include some form of activity off the bike, in addition to stretching and mobility work. Running can deliver various carryover benefits for cyclists, which makes it a great active recovery day exercise, along with strength and mobility work.

A complete rest day entails no triathlon-specific training – so no running, riding or swimming, and no conditioning work (gym, bodyweight or core workouts). A complete rest day should include some proactive recovery measures. These days are vital during high volume or high load training blocks.

A low impact rest day typically includes an easy swim session followed by some active recovery in the form of stretching or mobility work, and some proactive recovery. A low-impact rest day is often recommended after brick sessions (a run session off the bike) to ensure the body does not swing between two extremes.

An active recovery day for a triathlete could include an easy swim session and/or an easy spin on the bike or indoor trainer, in addition to stretching and mobility work. Athletes should stick to an easy pace with low resistance, a light load and zero impact during these sessions.

LOW IMPACT AND ACTIVE RECOVERY DAYS ARE IDEAL DURING BASE TRAINING, TRAINING TAPERS OR LOWER VOLUME, HIGHER INTENSITY TRAINING BLOCKS.

THE MULTI-SPORT ADVANTAGE

VARIETY IS THE SPICE OF FRANCOIS VAN DEVENTER’S NEW FIT LIFESTYLE

After Francois van Deventer and his wife Adele tried unsuccessfully for six years to fall pregnant, he decided to seek advice from a doctor.

“My wife went for fertility treatment, but we still struggled to have kids, which is why I decided to get a check-up,” recalls Francois. Based on his health and weight, the doctor told Francois that he needed to change his lifestyle.

“I weighed 109 kilos at the time and had high cholesterol and high blood pressure. While I lived a relatively active lifestyle playing rugby and training regularly in the gym, my diet and lifestyle were not ideal for my health.”

Francois explains that a combination of stress, a poor diet, drinking and smoking over weekends, and a lot of braaing all contributed to his poor health status and low testosterone levels.

MAKING A CHANGE

“In 2021, I decided to make a change by cleaning up my diet and kicking my bad habits and started my fitness journey.”

As a means to find the motivation to lose weight, Francois entered the 2021 IFBB Western Cape Provincial bodybuilding competition.

“The competition was in September, so I signed up at Kings Corner under the expert guidance of Trevor King. I trained really hard according to his program and I followed the diet he gave me, which helped me lose 10 kilos in just six months. In the end, I placed third at the competition.”

Due to his commitment and dedication, Francois’s health also improved significantly as his blood pressure and cholesterol came down – enough that he came off his chronic meds.

“My diet at that stage was predominantly takeaways and fatty foods. An average day included a bacon and egg sandwich for breakfast, a burger and chips for

Francois VAN DEVENTER

Lives: Cape Town

Occupation: Sales rep

Weight: 100kg

Body fat: 7-8%

Sponsors: EVOX, Titan OCR Francois van Deventer

@francoisdeventer

HOW FRANCOIS EATS NOW:

Francois follows a carb-cycling plan, eating low carb for two days followed by a carb-up day.

Having achieved his main goal of becoming a dad after his beautiful daughter Ziane was born, Francois looked for a more sustainable lifestyle and approach to maintain his best shape.

“The bodybuilding diet and approach was too strict, and I wanted some variety and flexibility to enjoy life.”

After morning gym: Protein smoothie with EVOX Whey Advanced Protein, banana and oats.

Breakfast:

8 boiled eggs, or 15 liquid egg whites, and a banana.

CRAFTING A SUSTAINABLE LIFESTYLE

“In 2021, I decided to make a change”

“And best of all, my testosterone went up and my wife finally fell pregnant!”

Fish and salad from a local food prep service

Snack: EVOX Whey Advanced Protein with crème of rice, or an EVOX Maxilean Protein Bar

Dinner: Smoked chicken breast and cucumber, or biltong and avo.

Before bed: EVOX Night Time Casein Protein with collagen, or an EVOX Maxilean Protein Bar

Throughout the day: 5 litres of water mixed with EVOX Amino Hydrate and EVOX BCAA 12:1:1 + Glutamine

BEYOND THE PHYSICAL BENEFITS

“I also have a more relaxed approach to my diet. If I am really tired and want a less healthy meal like a burger and chips, I will eat it and reset the next day by adding some extra exercise and start over without feeling guilty.”

Since achieving his goal of becoming a dad and adopting a holistic lifestyle centred around fitness, Francois says his life has changed for the better.

“When I stopped drinking and smoking, I used the savings to invest in a second property. The energy and vitality that my lifestyle gives me has also changed my outlook on life and given me a more positive mindset, which has helped me become one of the top salesmen at my company.”

Francois also enjoys more quality time with his family thanks to his lifestyle.

“The main reason for my fitness journey was to become a dad, which I achieved. So I choose to train while my baby is sleeping and, when I get home,

A TRUE MULTI-SPORT ATHLETE

While Francois kept training in the gym to improve his rugby game as the eighthman at Durbanville Old Boys (he also played in the celebrity team at the 2022 Winelands 10s), he started obstacle course racing (OCR), trail and road running, and various other classes and competitions.

“I competed in more than 35 events in 2022, participating in Titan OCR and Warrior Impi Challenge races, and trail runs like Run the Vines, Trail Fun, Legend Runner and the Two Oceans Trail Run.”

Francois says that OCR poses the biggest physical challenge due to his size and muscle mass.

“The sport requires lots of endurance and strength. Running for three hours is hard and the physical element is also harder when you’re heavier. That’s why my approach to training at the moment is getting leaner, fitter, stronger and more mobile without adding too much more muscle.”

I spend quality time with my family in the evenings and over weekends by going for walks or hikes or going to the beach. I also include them in my sporting experiences whenever possible by taking them with to races or training sessions at a wine farm.”

MOTIVATING OTHERS

Francois also created social media accounts on Facebook and Instagram to share his experiences and showcase his evolving journey as a multi-sport athlete.

“I enjoy motivating others and often receive compliments from people at the events I do and on Facebook and Instagram, which gives me the motivation to keep going. My story even helped another guy overcome his fertility challenges.”

With regular posts, Francois’s Instagram account quickly grew to nearly 5,000 followers. That’s when Francois’s sister, Vianda, who is a model and EVOX brand ambassador, recommended her brother to the team as a potential influencer.

“The EVOX team liked that I speak to and engage with different sporting communities, which is why they chose to make me a brand ambassador.”

As a representative for one of SA’s leading supplement brands, Francois now uses his platforms to make active living fun and get people up and exercising.

As his journey continues, he completed the Two Oceans half marathon in April and aims to tackle the swim, bike and run at the Mossel Bay Ironman 70.3 later this year.

FRANCOIS’S WEEKLY TRAINING SPLIT:

SUNDAY

QUICK FACTS:

FAVOURITE FORM OF EXERCISE? Weight training!

FAVOURITE CHEAT MEAL? Sushi, a burger or ribs and chips, or Indian food.

WHAT DO YOU DO TO RELAX? Hike, go for walks or head to the beach with my family.

MONDAY

Cycle or MTB ride at a wine farm

Cardio – 35 min fasted cardio (cycling 10km and 2000m rowing), stretching, chest

TUESDAY

Cardio – 35 min fasted cardio and legs

WEDNESDAY

10-15km run on the road or a CrossFit class

THURSDAY

FRANCOIS’S EVOX SUPPLEMENT STACK:

FRIDAY

Cardio – 35 min fasted cardio and back and biceps

Cardio – 35 min fasted cardio and shoulders and triceps

SATURDAY

Compete in any event I can find

EVOX Whey Protein Advanced; EVOX Amino Hydrate

EVOX BCAA 12:1:1 + Glutamine; EVOX BCAA & EAAs Amino Energy; EVOX Night Time Casein Protein; EVOX Alpha Super Test; EVOX Alpha Test Peak; EVOX Maxilean Protein Bar

BETTER RUNNING SKIP YOUR WAY TO

SKIPPING IS A GREAT COMPLEMENTARY ACTIVITY FOR RUNNERS

While many runners might wonder why they need another form of cardio to improve their fitness, adding a few skipping sessions to your usual routine each week can make you a stronger, faster and more resilient athlete.

This exercise targets your calves, quadriceps, glutes and hamstrings – all the important running muscles in your legs (and it gives your forearms, biceps, triceps and shoulders a good workout too, which few runners actively target).

BENEFITS OF SKIPPING FOR RUNNERS

Runners are a passionate bunch who are notorious for their disdain for any form of exercise that isn’t running. But crosstraining in all its forms – weight training, core exercise, active recovery and mobility – helps to reduce your injury risk by supporting recovery and strengthening your body.

Unlike most forms of cross-training, skipping has a direct aerobic fitness benefit by improving lung function and cardiovascular efficiency.

The body’s power plant

While skipping is a lower impact activity than running, it can still help to improve bone density, and offers an ideal option to warm up effectively before a running workout or race.

And skipping is a suitable alternative to a running session when you cannot get out onto the road or trail due to time constraints or poor weather.

Incorporating skipping intervals in between your weight training exercises at the gym or prehab work at home is another effective way to boost your fitness and get all the benefits of skipping without dropping a running session.

The jumping motion is both functional and plyometric in nature, which helps to strengthen muscles and tendons involved in running.

In fact, a study1 published in 2022 in the journal Frontiers in Bioengineering and Biotechnology found “no significant difference in lower extremity sports performance … between the PLY (plyometric) and JR (jump rope) training programs”.

While the study focused on boxers, it is hard to ignore the parallels drawn between plyometrics and jump rope and the potential benefits for running performance.

Skipping also improves co-ordination and balance, which are important for efficient running form and are developmental areas that runners often neglect.

TECHNIQUE TIP:

When starting out, aim to complete 60-70 turns per minute.

Wear soft-soled shoes

(your running shoes are ideal) and jump on softer surfaces wherever possible.

GET YOUR SKIP ON

THE MOVEMENT SEQUENCE:

Stand tall but relaxed, with your feet placed slightly narrower than shoulderwidth apart.

Hold the skipping rope loosely with your thumb and index finger for the greatest control.

Keep your elbows at waist level with your arms extended sideways at a 90-degree angle.

Start turning the rope with a circular wrist motion and rotate it behind you, over your head. Jump up using both feet, but only high enough for the rope to pass just under the soles of your feet.

Continue by jumping on the balls of your feet, landing softly each time you skip over the rope.

BEFORE YOU START SKIPPING

Before you start skipping, ensure that you have the right size skipping rope –the length of the rope should be right for your height.

RIGHT-SIZE YOUR SKIPPING ROPE:

Stand on the centre of the rope and lift up the handles. The point where the handles meet the rope should be level with your armpits.

SKIPPING WORKOUTS FOR RUNNERS

SKIPPING TABATA INTERVALS

WARM-UP: 5 minutes of easy skipping

THE WORKOUT: 20-second skipping bursts using your preferred technique or a combination, followed by 10 seconds of standing rest. Repeat 8 times

ACTIVE RECOVERY: After each Tabata, skip at an easy intensity for 1 minute

Repeat this sequence 4 times (20 minutes in total)

COOL DOWN: 5 minutes of easy skipping

SKIPPING CIRCUIT

WARM-UP: 5 minutes of easy skipping

STATION 1: 60 seconds of high-intensity skipping with both feet

STATION 2: 60 seconds of running steps

STATION 3: 60 seconds of bell jumps

STATION 4: 60 seconds of running steps

Form tip: Keep your elbows tucked and try not to lean forward during the skip.

STATION 5: 60 seconds of straddle jumps

STATION 6: 60 seconds of running steps

STATION 7: 60 seconds of skier jumps

STATION 8: 60 seconds of running steps

STATION 9: 60 seconds of twist jumps

STATION 10: 60 seconds of running steps

Repeat circuit twice (or more if required).

COOL DOWN: 5 minutes of easy skipping

tip: your elbows in try lean forward the

MORE ADVANCED OPTIONS

Once you have mastered the skip with both feet, you can start to add variations to your routine that can benefit your fitness and conditioning for running.

LIVING FIT JUMP ROPE

The perfect fitness companion to take with you wherever you go. Ideal for cardiovascular fitness, HIIT workouts, warm ups and more. Soft handles offer a comfortable grip, with a durable, flexible plastic

JUMP ROPE VARIATIONS FOR RUNNERS

BELL JUMPS: Jump forward and back.

SKIER JUMPS: Jump side to side.

RUNNING STEPS: Skip using high alternating knee raises.

TWIST JUMPS: Rotate your body at your hips from side to side while skipping.

STRADDLE JUMPS: Alternating jumps, firstly with your feet apart then together.

LIVING FIT SPEED ROPE

Take your skipping to the next level with this high performance, lightweight speed rope. The design ensures fast spinning, and no kinking, tangling or bending. Ideal for advanced functional training.

DOUBLE-UNDER: Pass the rope under your feet twice with every jump by jumping a little higher and using your wrists to whip the rope around as fast as you can.

A STRONG ATHLETE IS AN EFFICIENT ATHLETE

Conventional thinking in endurance training suggests that athletes need to progressively increase the time they spend running, riding or swimming to improve in that specific discipline. While this approach certainly works to a point, sports science research paints a different picture about the most effective way to train for enhanced performance.

For instance, a study1 published in the Journal of Applied Physiology showed that “explosive-strength training improves 5-km running times in welltrained endurance athletes without changes in their VO2 max”.

The researchers attributed this performance improvement to improved neuromuscular characteristics that transferred into improved running economy.

Endurance athletes can really benefit from these improvements in economy and power output to reduce their personal best times as a stronger athlete is able to maintain proper form for longer, making them more efficient in terms of energy expenditure and movement patterns over longer periods of time.

“Athletes perform better when they move efficiently, have enough strength to maintain perfect form, and have the stamina to endure the training load leading up to and during a race,” explains Julian Reichman-Israelsohn,

STRONG AND EFFICIENT FUNCTIONAL STRENGTH

Double Ironman Champion and one of South Africa’s most successful pro triathletes, Kyle Buckingham, attributes his success and his reputation as a powerful cyclist and a strong runner to the amount of time he dedicates to the gym, in addition to the time he spends in the pool, on the bike and out running.

“I’m in the gym 3 to 4 times a week for at least an hour a session,” explains Kyle. “The focus of my gymbased training is predominantly on core work and stability. This means lots of unilateral

owner and head coach at Fitness Technologies and CrossFit Platinum.

In addition, as the body adapts to the strength training and grows stronger, an athlete becomes more resilient and can better handle higher volume or more intense training loads during training, which should translate into better performance on race day.

Accordingly, all endurance athletes could benefit from working with a skilled and experienced strength and conditioning coach who specialises in a specific discipline.

(single-leg or single side) exercises to ensure I develop strength symmetry on both sides of my body.”

His training includes lots of balancing on a Bosu ball or a Swiss ball, with moves like kneeling on the stability ball while lifting weights or throwing medicine balls at the wall.

However, it’s not just about functional exercises – there is also a lot of foundational strength work in his programme.

“The main exercises in this regard are the big compound lifts – the squat and deadlift – with some pull-up work for upper body strength,” explains Kyle.

“Athletes perform better when they move efficiently, have enough strength to maintain perfect form, and have the stamina to endure the training load leading up to and during a race,”

BUILD STRENGTH, NOT MUSCLE

Kyle follows a set and rep structure aimed at developing strength without adding muscle mass, as this added weight is highly inefficient for endurance athletes. That means he does up to 12 sets of 3 reps, depending on his training phase.

“They’re not maximal lifts either. My main focus is on quality and activating the correct muscles.”

His time in the gym also includes mobility and dynamic stretching before exercise, with 20-30 minutes of stretching, foam rolling and some PNF stretching for his hamstrings after every session.

COVER ALL THE BASES

Internationallyrenowned strength and conditioning coach and High Performance Director at the Biogenbacked WT Human Performance, Wayne “Tails” Taylor explains that most exercises he prescribes to endurance athletes address pelvic instability and core strength.

correct positions and creates healthy movement patterns while training and racing. This can significantly reduce an athlete’s injury risk and makes them more efficient.”

Wayne’s workouts typically include functional movements such as squats and deadlifts, as well as unilateral or single-leg exercises that take the body through full hip extension.

As such, Wayne usually combines strength training with mobility and flexibility drills to address these underlying structural and biomechanical issues.

“We also work to retrain weak postural muscles. These exercises enable athletes to get into and maintain anatomically

THE INTENSITY FACTOR

Another way to achieve better strength and conditioning is to incorporate highintensity interval weight training (HIWT) into an endurance training programme.

According to Julian, the main idea of using HIWT to improve endurance is to reduce the time spent doing long slow distance training, which takes hours and generally breaks down the body.

improves performance and helps to rebuild some of the muscle tissue lost during extensive aerobic training,” he adds.

“I tell my clients that they must execute every exercise with impeccable form. This often requires technique training and skills development before adding weight. Athletes generally advance too quickly without getting the basics right, which creates and reinforces poor movement patterns.”

ADDITIONAL BENEFITS OF THIS TYPE OF TRAINING INCLUDE:

Increased cardiovascular function

Decreased body fat

Increased strength

Increased power

Increased speed

Increased anaerobic capacity LF

“A weak core or poor activationglute generally means the body can’t handle the power that the legs generate.”

“Adding intensity to training