DCLF Issue 24 - Spring 2024

CANDICE LILL

f there’s one word we could use to describe the fitness fever gripping the country right now, it’s functional. From functional foods to functional fitness, functional fever is on trend at Dis-Chem this spring season.

I Functional Fever

We’re extremely proud to be part of the HYROX functional fitness revolution sweeping the globe. We are also excited to announce that DisChem is now the exclusive stockist of MyProtein, arguably one of the world’s largest sports nutrition brands, and are thrilled that more international brands choose to partner with SA’s leading sports and wellness products retailer. Starting with a bespoke and carefully selected range initially, the offering will also include the MyProtein Pro x HYROX range, with stock available in select stores and online. As the Official Nutrition Partner to HYROX globally, the MyProtein Pro x HYROX series includes products like Performance Protein, Electrofuel, Pre-Workout and Energy Gel. Excitement is also building ahead of the inaugural HYROX competition in South Africa, which takes place in Cape Town on 21 September 2024 at the CTICC, and we’re looking forward to fuelling HYROX athletes by stocking these quality products. Dis-Chem Living Fit will have a presence there to get you coverage of this inaugural event!

Dis-Chem is also the title sponsor of one of Africa’s premier and most inclusive functional fitness events, the Dis-Chem Living Fit Battle.

Initially launched to pit Johannesburg-based gyms against their counterparts from Pretoria, The Battle has grown from humble beginnings into the event of the year for the local functional fitness community. Athletes will compete from 6–8 September 2024 at Syringa

Park in Muldersdrift at Avianto Estate.

We hope to see our loyal shoppers at these iconic functional events, either as competitors or supporters. Please come join us inside the 400m2 Dis-Chem Living Fit Village with unique specials, competitions, launches and unique sampling opportunities.

We’re also extremely excited about the growing functional food range available at Dis-Chem. As more people choose to live fit and make healthier food choices, many are turning to the convenience of functional foods to get the protein and nutrients their diets need.

A great new innovation that’s making cooking and baking tastier than ever without compromising on protein is Primal Peanut Butter Powder. With a pleasant peanut butter taste, this innovative product is a tasty addition to smoothies, baking mixes and dessert recipes, adding over 7g of protein per serving without any added sugar or salt.

We’ve also welcomed a new global brand to our shelves, offering the ideal option for anyone searching for a functional protein snack that tastes like a regular chocolate bar. Barebells offer a range of delicious high-protein bars with no added sugar, providing a tasty snack alternative with a wide range of unbelievable flavours.

Yours in health and all things functional in fitness.

SPRING’S HERE SUMMER’S CALLING FIT LIVING

Temperatures are rising and nature is calling! It’s time to head outdoors and embrace the active lifestyles that South Africa’s great climate and amazing natural landscapes lend themselves to.

Get outdoors

Hiking is one of the best ways to enjoy the great outdoors, with amazing trails all over the country. It’s a wonderful activity that benefits mind and body. Studies show that spending time outdoors can significantly reduce stress and anxiety, and hiking is a great way to expend calories and raise your heart rate while fully embracing nature. Follow our mountain mobility guide on pg 122 to take your outdoor activity to new heights.

So much to do

If hiking is not your vibe, there are so many other activities you can do. Check out our list of events over the coming months on page 16 to update your calendar.

We also take a closer look at the HYROX fitness phenom sweeping the globe and is set to take SA by storm in September with its first official competition (read more on pg 96).

November is also Virgin Active Ride Joburg time! We profile the inspiring story of the Millars, a cycling-mad family who will compete in their 27th consecutive race this year (read their story on pg 112)! If you’re planning to hit the road, read our cycling hydration tips on page 108 to make your day out a successful and enjoyable ride.

Awesome achievements

We take a look back at some of the most amazing endurance achievements this year, with our cover feature showcasing Candice Lill’s inspirational journey to the top of the mountain biking world (pg 102) and the Olympics. We also speak to the amazing flying Dutchman, Piet Wiersma, to hear about his Comrades success and his record-breaking plans for 2025 (find his story on page 118)!

The latest NPL Body Revolution Challenge winner shares his story, offering valuable insights to anyone working on their summer beachready body with lessons from this tried and trusted transformation plan (pg 50).

Health and happiness

Super springtime eating is also in focus in this issue with a range of tasty and nutritious recipes (pg 44) and the latest product updates (pg 34) available at your local Dis-Chem.

Find out if cheat meals are still a relevant dietary technique on page 36 and discover creative ways to eat more veggies (for you and your family) with our guide on page 38. Health-conscious readers can discover the potential benefits offered by milk thistle (pg 66) and omega supplements (pg 68), with insights on the ideal product combinations to improve your sleep and reign in rising stress levels (pg 62)

Enjoy this issue! The Dis-Chem Living Fit team

DISCHEM.CO.ZA/LIVINGFIT

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

Publisher: Tanja Schmitz tanja@livingfit.co.za

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

Creative Director: Sean MacTavish

Video:

Luigi Lombaard, Kayleigh Mocke

Design & Photo:

Shelby Imrie, Hanro Botha, Ernst Robbertse

Advertising: sales@livingfit.co.za

Copy Editing: Lauren de Beer

Online Media & Editorial:

Gary Fairweather, Craig Sevell, Laura Smith

CUSTOMER CARE:

Care-line: 0860 347 243 Telephone: 010 589 2200

Mondays to Fridays: 08:00 to 16:30 careline@dischem.co.za

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.

PICK PROTEIN //

PICK PROTEIN

WITH

PROTEIN ABSORPTION:

PROTEIN ABSORPTION:

Not all proteins are created equal. Discover which supplement might be the perfect fit for your goals.

Protein is essential for building or repairing muscle tissue.

Not all proteins are created equal. Discover which supplement might be the perfect fit for your goals. Protein is essential for building or repairing muscle tissue.

With countless protein supplements on the market, it can be tough to know where to start.

where to start.

One key factor to consider when evaluating which protein is the right fit, is the protein absorption rate. Different types of proteins are digested and absorbed at varying speeds, their effectiveness for different goals. The time it takes for the body to absorb the single amino acids digested from whole proteins varies.

One key factor to consider when evaluating which protein is the right fit, is the protein absorption rate. Different types of proteins are digested and absorbed at varying speeds, which can impact their effectiveness for different goals. The time it takes for the body to absorb the single amino acids digested from whole proteins varies.

WHEY PROTEIN ISOLATE

WHEY PROTEIN ISOLATE

Renowned for its rapid absorption rate, whey isolate is a popular choice

It’s derived from whey, a byproduct of cheese production, and undergoes further processing to remove lactose and fat.

Renowned for its rapid absorption rate, whey isolate is a popular choice among athletes and bodybuilders. It’s derived from whey, a byproduct of cheese production, and undergoes further processing to remove lactose and fat.

This results in a highly concentrated protein source that is making it ideal for

This results in a highly concentrated protein source that is quickly digested, making it ideal for post-workout consumption.

WHEY PROTEIN CONCENTRATE

WHEY PROTEIN CONCENTRATE

Similar to isolate but less filtered, whey concentrate contains some lactose and fat. While it’s still absorbed relatively quickly, it offers a slightly slower release of amino

This makes it a versatile option for both pre and post-workout consumption.

Similar to isolate but less filtered, whey concentrate contains some lactose and fat. While it’s still absorbed relatively quickly, it offers a slightly slower release of amino acids compared to isolate. This makes it a versatile option for both pre and post-workout consumption.

CASEIN

CASEIN

On the opposite end of the absorption spectrum is casein. This slow-digesting protein forms a gel-like substance in the stomach, providing a acids over several hours. Casein is often referred to as the due to its ability to feed muscles during sleep.

On the opposite end of the absorption spectrum is casein. This slow-digesting protein forms a gel-like substance in the stomach, providing a sustained release of amino acids over several hours. Casein is often referred to as the “nighttime protein” due to its ability to feed muscles during sleep.

AVERAGE ABSORPTION RATES OF DIFFERENT PROTEIN SUPPLEMENTS:

Whey Protein: Up to 3 hours

Whey Isolate: 1 - 1.5 hours

Whey Concentrate: 2 - 3 hours

Casein: 4 - 7 hours

EGG ALBUMIN

Derived from egg whites, egg albumin offers a moderate absorption rate and a complete amino acid profile. It’s a good choice for individuals looking for a balanced protein source and avoiding milk or lactose.

PLANT-BASED PROTEIN

While they may not absorb as quickly as whey, they offer a complete amino acid profile and are a great option for those with dairy allergies, intolerances or lifestyle choices. The Primal Plant Protein is comprised of pea protein isolate, rice protein concentrate with pumpkin and chickpea protein.

CHOOSING THE RIGHT PROTEIN

The best protein for you depends on your individual goals and lifestyle. If rapid protein delivery is your priority, whey isolate is a great option. For sustained release, casein is ideal. Plant-based protein provides a versatile alternative, while whey concentrate and egg albumin offer a balance of speed and sustained release.

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

Multiply members get up to 12% in cashbacks, depending on their qualifying tier, paid into their Momentum Multiply 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 DisChem 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 DisChem Baby City. Terms and Conditions apply.

*Valid in SouthAfrica only

SHOP SAFELY IN THE DIS-CHEM ONLINE SHOP

Shop our wide range of products, from health and beauty essentials to personal care items, supplements, and much more, all available at the click of a button. Best of all, Dis-Chem online offers a variety of secure payment options to choose from. Shop with peace of mind, knowing that your transactions are protected, ensuring a safe and seamless shopping experience.

WHAT OUR LOYAL CUSTOMERS DESERVE

OUR BENEFIT PROGRAMME

Experience the ultimate convenience of shopping from the comfort of your home with Dis-Chem’s Click & Collect service. Say goodbye to queues and enjoy a wide variety of products at your fingertips. It’s as easy as a few clicks! With Click & Collect, available in all Dis-Chem stores, you can conveniently pay for your items online and collect them in-store. Best of all, there’s no additional cost for this service. Orders will be ready for collection within 24 hours. Once your order is ready for collection, we’ll notify you via email and SMS. Our Click & Collect service is available seven days a week, allowing you to shop at your convenience. While you can include over-the-counter medications in your online shopping, please note that prescription medications are not eligible for this service. Enjoy the ease and flexibility of Dis-Chem’s Click & Collect service, which brings you a seamless shopping experience without leaving your home. Visit our website, www.dischem.co.za, for more information.

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 benefit 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.

DIS-CHEM DELIVERD

Your go to health store is right at your fingertips

Experience the convenience of Dis-Chem DeliverD, your go-to destination for a wide range of products, from health and beauty essentials to personal care items, supplements, and much more, at in-store prices. Get all your essentials delivered straight to your door in 60 minutes, 7 days a week. Enjoy the convenience of shopping from the comfort of your home while earning Benefit Rewards with every purchase. What’s new: You can now purchase over-the-counter medication and pay with your medical aid by selecting “claim from medical aid” at checkout. T’s & C’s apply. Download our app to enjoy our convenient 60-minute delivery service.

STANDARD DELIVERY

Dis-Chem Online offers delivery from Monday to Friday, between 08:00 and 17:00. Enjoy the flexibility of choosing our affordable delivery option, with a flat rate of R35 per order or free of charge for orders over R600 in main metropolitan areas and a R150 flat fee for non-metropolitan areas. Your order will be delivered within three to five working days from the time of payment. We value your satisfaction, and if for any reason you are dissatisfied with a purchase from our online store, you can easily return it to any DisChem store for a full refund, replacement, or exchange. Terms and conditions apply.

RUN RIDE SWIM LIFT

VIRGIN ACTIVE 947 RIDE JOBURG EXPO AND RACE

14-17 November

Experience the richness, contrasts, colours and sounds of the City of Jo’burg by being a part of the prestigious Virgin Active 947 Ride Joburg. Starting at FNB Stadium, the iconic route will take you along 97km of thrilling Jo’burg terrain that you get to own for a day with full road closure! Cycle past legendary landmarks through streets usually bustling with traffic and enjoy the city’s rich diversity from a radically different vantage point. ridejoburg.co.za

VIRGIN ACTIVE WARRIOR RACE #4 GAUTENG

28 September

The fourth and final Warrior Race in the 2024 series takes place at Syringa Park in the Cradle of Humankind in Gauteng. Choose between three spectacular races, each differing in obstacles, difficulty and distance. Crawl, climb, jump and run your way over, through or under challenging obstacles while ensuring that no friend, family or colleague is left behind. The Warrior Race is about perseverance, determination, grit and the collective tenacity of South Africans to endure and emerge stronger. warrior.co.za

CYCLE LAB SCHOOLS

MTB FINAL

21-22 September

The Cycle Lab Mountain Bike Series is the premier interschools MTB league in Gauteng, following an XCO short track format, with 5 races set out for the 2024 season. Open to all public and private high schools from U13 to U19 age categories, with the full support and sanctioning of Schools Cycling SA and, by association, Cycling SA. cyclelabmtbseries.co.za

LIONS KAROO TO COAST

21 September

This 100km off-road race takes riders from Uniondale to Knysna via the Prince Alfred’s Pass via a scenic yet challenging route that is not for the faint-hearted. The race is an Official Premier Seeding Event of the 2024 Cape Town Cycle Tour. All proceeds go to the Lions of Knysna and Uniondale. Entries are limited to 4500. karootocoast.com

MOMENTUM CAPE PIONEER PRESENTED BY BIOGEN

1-5 October

The Cape Pioneer is a mountain bike race with soul. It is known for world-class organisation, great trails and great friends, offering a route unmatched in diversity. The 2024 race has a shorter route, but the individual stages will be as challenging as they are rewarding! Over the past 15 years, riders explored the Karoo and coast, journeying from Prince Albert to Riversdale, and from Calitzdorp to Mossel Bay. They crossed rivers, conquered vast mountain ranges and faced natural disasters.

capepioneer.co.za

XTERRA SOUTH AFRICA CRADLE MOON

13 October

Unleash your spirit of adventure as XTERRA South Africa heads to Cradle Moon in the Cradle of Humankind for the first time. Nestled amid the breathtaking landscapes of a UNESCO World Heritage Site, Cradle Moon offers the perfect blend of rugged trails, captivating history and stunning natural beauty for this XTERRA Global event. Races include Full, Sprint and Super Sprint distance options for individuals and teams of three. In addition to the thrilling triathlon, the day will be packed with activities to keep the entire family entertained, including live music, an expo area featuring partners and brands, delicious food and a fully stocked beach bar with a DJ.

xterraplanet.com

OYSTER CATCHER TRAIL RUN

11-13 October

The Oyster Catcher stage trail run follows the famous Oyster Catcher hiking route, from the Gouritz River Mouth to Mossel Bay via the St Blaize hiking route along the Southern Cape coastline in the Garden Route. The event is primarily designed for trail runners looking to complete their first multi-day stage race. The distances covered are manageable and the terrain is mainly single track and beach running, with some technical areas to add variety. oyster-catcher.co.za

PRINCE GEORGE MONUMENTAL

100 MILER

19 October

The Prince George Monumental 100 Miler is the most diverse one-day race you’ll ever experience. It is a monumental race from the dark side of the Swartberg Mountain Range at the Northern slopes of the Great Karoo through the Klein Karoo region over the Montagu Pass with dense forest plantation and a finish at the coast in George.

princegeorge.co.za

SANLAM CAPE TOWN MARATHON

19-20 October

The 42.2km Sanlam Cape Town Marathon is a prestigious global city race open to all running enthusiasts from elite athletes to social runners. Whether you’re tackling the Gold Label Status marathon, the 10km or 5km Peace Runs, or one of the three incredible trail runs, you’ll be part of a historical event that showcases the beauty and diversity of Cape Town and its beautiful people. capetownmarathon.com

BIOGEN PETE MARLIN SURFSKI RACE

2-3 November

The annual Biogen Pete Marlin Surfski Race takes place off the East London coastline in November. The weekend consists of a singles race on Saturday and a doubles race on Sunday. petemarlin.co.za

VIRGIN ACTIVE RIDE JOBURG MTB

9-10 November

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

SAVANNA ORIGIN OF TRAILS MTB EXPERIENCE

16–17 November

Affectionately dubbed ‘SA’s MTB Party of the Year’, the Savanna Origin of Trails is an individual two-day MTB stage race that highlights the beauty and splendour of Stellenbosch.

Ride on a vast network of worldclass and exclusive trails while commemorating the origin of SA mountain biking. The event proudly supports the Stellenbosch Trail Fund, which aims to create, improve and maintain hiking, biking and running trails in and around Stellenbosch. stillwatersports.com

Primal Hyper Stack

Primal Peanut Butter Powder

Gain and shred with the Primal Hyper range available at Dis-Chem. New Primal Hyper Test is formulated to help you push harder and go further in your training with its combination of herbal ingredients, including 2,400mg Tribulus terrestris, 600mg panax ginseng and 300mg tongkat ali. This combination may assist with physical performance and increase energy levels when used in conjunction with an exercise program and appropriate diet. Primal Hyper Shred is a thermogenic fat burner formulated to deliver 630mg Sinetrol, 400mg Green Tea extract and 200mg caffeine in every dose to support your weight management program in conjunction with a balanced diet and exercise plan.

Add some versatility in your kitchen with new Primal Peanut Butter Powder. Providing a pleasant peanut butter taste profile, this innovative product is a tasty addition to smoothies, baking mixes and dessert recipes, adding more than 7g of protein per serving without any added sugar or salt.

Primal Egg Protein now available at Dis-Chem

New Primal Egg Protein is the ideal product for those following an ovo-vegetarian diet or anyone looking to eliminate lactose or reduce their dairy consumption without compromising on their daily protein requirements. Each serving contains 22g of protein from egg albumen, along with vitamins B2 and B5. Available in tasty Vanilla and Chocolate flavours.

Barebells Protein

Bars now in SA

Searching for a protein bar that tastes like a regular chocolate bar?

NEW

Grab a Barebells bar from your local DisChem. This range of delicious high-protein bars with no added sugar offers a tasty snack alternative with a wide variety of flavours. Look for Barebell Soft Protein Bars in Caramel Choco and Salted Peanut Caramel flavours, and Barebell Protein Bars in Caramel Cashew, Cookies & Cream, Salty Peanut and White Chocolate Almond flavours.

ON SHELF

New Biogen Rage Rampage Dark Matter

Get a more intense pump and even more energy with the revamped Biogen Rage Rampage Dark Matter preworkout. Sporting redesigned packaging befitting of this high-potency pre-workout, and an updated formulation that now includes Zynamite®, offering support to take your workout to the next level with enhanced energy output and performance. Each serving also delivers 300mg caffeine, 3,200mg Beta-alanine, 300mg Alpha GPC, 1,500mg Taurine and 3,000mg creatine monohydrate. Available in Black Cherry and Tropical Fury flavours both with Black Effect.

Biogen Creatine + Betaine Ultimate Creatine Blend

Biogen Creatine + Betaine Ultimate Creatine Blend is formulated with optimal performance in mind. Betaine has numerous roles within the body that supports normal functions and may also deliver performance-enhancing benefits, particularly when combined with creatine. This product contains both Creatine Monohydrate and Creatine HCl, which assists with increasing muscle strength and power, and Betaine to support muscle growth and strength output. To keep you going during your workout, Biogen has included Coconut Water Powder and Beta-alanine in the formulation for an added endurance boost. Available in Mixed Berry and Tropical Punch flavours.

Biogen L-Citrulline Malate Powder

Citrulline malate is a non-essential amino acid that may help to fight fatigue, sustain energy, improve strength and aid recovery. Citrulline malate is primarily a nitric oxide (NO) enhancer through its role in L-arginine production to support vasodilation. New Biogen L-Citrulline Malate 100% Pure Amino Acid Powder is a quality source of this amino acid. Available in a 2:1 L-CitrullineDL-Malate ratio for optimal absorption, this product may increase athletic performance during high-intensity anaerobic exercise with short rest periods.

Biogen Tongkat Ali Testo+ gets Informed Sport stamp

Elite and serious athletes looking to benefit from a testosterone boost now have a safe and effective way to promote natural hormone production, with Biogen Tongkat Ali Testo+ the first local testosterone enhancer to receive Informed Sport certification. Biogen Tongkat Ali Testo+ delivers 400mg Eurycoma longifolia Jack per serving, offering a credible single-source ingredient designed to increase testosterone production to support lean muscle mass gains and endurance while driving recovery and athletic performance.

Biogen Complete Whey

Peanut Butter & Banana flavour

Biogen Complete Whey is now available in a delicious Peanut Butter & Banana flavour. This tasty, high-protein shake contains a precise blend of high biological value, fast and slower digesting proteins, the ideal ratio of whey, casein, milk protein concentrate and plant proteins for a sustained amino acid release profile with a firm consumer favourite flavour option. This is the perfect product for active individuals looking to supplement their diet with additional protein throughout the day, offering a versatile flavour profile ideal for smoothies, baking, breakfasts or as a delicious post-workout shake.

To commemorate 20 years of helping you #BEYOURBEST, Biogen is celebrating with a Limited Edition flavour sensation for its flagship Iso-Whey Premium protein Include your taste buds in the celebrations with Limited Edition Biogen Iso-Whey Sticky Toffee Pudding flavour, available exclusively in 750g tubs from www.biogen.co.za and Dis-Chem retail and online

Biogen Cyto-Pro RS sachets

This new long-distance, ultra-endurance supplement builds on the successful legacy of Biogen’s well known Cytogen Race Mix. The carbohydrates from every single-serving Biogen Cyto-Pro Hybrid Endurance Solution with Protein sachet comes from a blend of Agenova® and Palatinose™, which positively impacts blood sugar and energy levels due to its low-glycaemic index (GI) and slow release profile. Fortified with added protein, delivering just under 10g per serving, and creatine and L-carnitine to give you the added strength and energy needed for more demanding events, such as multi-day stage races and events lasting three hours or more.

Biogen Shammy Cream

Beat chafe while out on a run or ride with Biogen Shammy Cream, now available in an easy-to-use 100ml squeeze tube for more convenient application, and a more convenient size to easily fit into your kitbag so that you’re never caught without protection from chafe.

Biogen β-Alanine Powder

You can now find Biogen β-Alanine in a convenient powder format, in addition to the existing tabs. Beta-alanine (ß-Alanine) is a non-essential amino acid that serves as a building block of carnosine, a protein peptide that helps to buffer the effect of exercise metabolites like lactic acid that build up in muscles during intense or prolonged exercise and can limit performance. Biogen ß-Alanine Powder offers an ideal option for anyone looking to potentially improve physical performance and exercise capacity as it may help to delay muscle fatigue during physical activity. Easily add the powder to shakes, smoothies or pre-workout or intra-workout drinks for an added performance boost.

Biogen Quench Cups now in 500ml size

For those who need to quench their thirst with slightly less fluid, Biogen has added a smaller 500ml branded Quench Cup to the range. A Biogen Quench Cup helps you reach your hydration goals with fewer refills as vacuum insulation keeps water cold for up to six hours. The innovative lid features a rotating cover with a straw opening, a drink opening for sipping and a full-cover top. The narrow base fits most car cup holders. Constructed with 90% recycled stainless steel, which is dishwasher safe. Available in 500ml in Black, Mint and Light Pink and the bigger 1.2L Quench Cups in White, Red, Pink, Light Pink, and Light Blue from Dis-Chem and  www.biogen.co.za.

YOUR NEXT GIRLS’ DAY ADVENTURE

Step into the wild world of Muddy Princess. South Africa’s favourite mud run for women of all shapes, sizes and fitness levels. If you can walk, run, crawl, climb, laugh, win mud fightsand you don’t mind getting dirty-then this is for you!

Embrace the thrill of conquering 18-20 epic muddy obstacles with your fellow Princesses. Muddy Princess is all about having fun, no timekeeping, no competition, just women supporting women. No matter your fitness level, Muddy Princess is for every woman who’s ready to have a blast. Whether you’re a fitness enthusiast or a first-timer, you’re guaranteed an unforgettable day of fun and excitement. It’s messy, it’s wild, and it’s the most fun you’ll ever have!

To keep you fuelled and performing at your best, we’re excited to have Primal Nutrition as our official nutrition partner. Primal Nutrition is dedicated to producing scientifically-formulated products of the highest possible standard designed to enhance your energy, endurance, and recovery. Make sure to check out their products and grab some samples at the event to keep your inner warrior princess powered up!

UPCOMING EVENTS

Dive into the fun and get down and dirty! The muddier you get, the better the experience. From start to finish, you’ll be surrounded by a community that’s all about cheering each other on and celebrating every triumph. Capture your best moments and take home a medal to commemorate your epic day.

Find an event near you and mark your calendars. Here are the upcoming dates and locations for Muddy Princess events across South Africa:

• 17 November 2024: Fourways, GP (Riversands Farm Village)

• 1 December 2024: Stellenbosch, WP (Sandringham Farm)

• 2 March 2025: Dolphin Coast, KZN (Sugar Rush Park)

Gather your girl squad, dust off your running shoes, and get ready for a day of mud-tastic fun! Whether you’re celebrating a milestone, racing for a cause, or just seeking an unforgettable experience, Muddy Princess is your ultimate destination. Let’s get Muddy, Princess!

SCAN TO BUY TICKETS

NEW INNOVATIONS

NPL products get refreshed looks

NPL has refreshed the packaging across its Pro Lifestyle and Vita Series product ranges, with various products sporting an updated look with the same great results. Spot the eye-catching updates to the NPL Pro Lifestyle range with new-look packaging for NPL Night-Time Burn, NPL Thermo Cuts Gold, NPL Carni Lean and NPL Daily Greens. NPL Vita Series products boasting updated looks include NPL Immune Pro + and NPL Vita C+.

NEW LOOK

NPL sachets

Your favourite NPL products will soon be available in convenient sachets from DisChem stores.

NPL Plant Pro Protein Smoothie

NPL Plant Pro Protein Smoothie is an all-in-one 100% plant-based meal replacement with an added 4-strain probiotic blend, digestive enzymes and vitamins to enhance gut health and aid nutrient absorption. Each serving contains 20g of protein with a full amino acid profile from five plant-based protein sources, including pea, rice, chickpea, pumpkin seed, and hemp seed protein to aid lean muscle maintenance. A blend of six green superfoods (wheat grass, celery, spinach, barley, kale and baobab) also aids immune and digestive health while a stagerelease carbohydrate blend increases fibre intake and satiety, keeping you feeling fuller for longer.

Look out for NPL Platinum Whey Protein sachets for an on-the-go supplement for active individuals looking to increase their daily protein intake with a whey shake that delivers all the EAAs and BCAAs along with vitamins and minerals that may improve muscle function and promote lean muscle mass. For those looking for a dairy-free alternative, NPL Plant Protein sachets contain a comprehensive blend of five different plantbased protein sources, offering a high quality and biologically available form of supplemental protein. NPL Plant Protein is also high in fibre, rich in BCAAs, and fortified with essential vitamins and minerals. You will also find NPL Amino Burn, a great tasting amino acid drink designed to increase energy, improve recovery and promote fat metabolism in convenient sachets. Use NPL Amino Burn throughout the day to boost mental focus and enhance metabolic function, with nootropic ingredients to prevent the crash sometimes experienced with stimulant-based preworkouts.

FoodGrown

Joint Health with Ovomet®

FoodGrown Joint Health with Ovomet® is a complex of Cissus quadrangularis, Boswellia serrata and patented and tested eggshell membrane, developed with joint health and mobility in mind. Ovomet® is derived from egg shell membrane, which is rich in collagen, chondroitin, elastin and glucosamine. The combination of Ovomet® and herbal extracts may aid in the reduction of inflammation and joint pain, and may assist in strengthening bones, joints and tendons.

FoodGrown

Natural Calcium with Ovocet®

FoodGrown Natural

Calcium with Ovocet® contains highly bioavailable calcium from eggshells that has a higher gastric solubility for better digestive comfort and bioavailability. Calcium plays a key role in bone mineralisation and structural integrity, which helps to maintain optimal bone density. Calcium also plays a role in normal muscle function and neurotransmission.

FoodGrown Active Iron with Vitamin C

Your body needs iron to produce red blood cells and increase energy metabolism, which means an iron deficiency can result in fatigue, dizziness and other symptoms. An iron supplement offers a potential solution to help meet your daily iron requirements.

FoodGrown Active Iron with Vitamin C contains fully reacted iron called ferrous bisglycinate (providing 18mg elemental iron per serving), which is absorbed in the small intestine, making it highly bioavailable and gentle on the stomach. Added vitamin C supports iron absorption and uptake, further enhancing its benefits.

FoodGrown Pure Krill

Oil contains ethically sourced, ultra-low temperature extracted Antarctic krill oil, which is naturally high in omega-3 fatty acids, phospholipids and a powerful antioxidant called astaxanthin. Omega-3s may help to enhance brain, heart and immune health. This product is

FoodGrown Active Folate with Quatrefolic®

Folate is an essential vitamin that plays a role in the development of red blood cells and the prevention of neural tube defects in utero. Many people are unable to convert folic acid into folate, which may result in deficiencies that may impact foetal development in pregnant women and have other health impacts. FoodGrown  Active Folate with Quatrefolic® contains activated folate derived from glucosamine salt, which does not require conversion by the body, providing 100% of your daily folic acid requirements.

Friend of the Sea-certified and processed without heat to maintain the purity and integrity of the inherent nutrients.

FoodGrown BioMag+ is a highly bioavailable complex of natural magnesium derived from yeast for optimal absorption with magnesium glycinate, an easily digestible form of magnesium that plays a role in muscle relaxation and supports nervous system function, aiding sleep quality, mood and nutrient metabolism.

FoodGrown Pure Krill

USN Creatine Hydrator

New USN Zero Sugar Creatine Hydrator is a premium blend designed to fuel your workouts and optimise recovery. This powerful formula combines the benefits of creatine with enhanced hydration support, ensuring peak performance and sustained energy. Perfect for athletes and fitness enthusiasts, USN Creatine Hydrator helps you train harder and recover faster. Available in Naartjie, Grape Lemonade and Lemon & Lime flavours

Peanut Butter Zero with Oats bar

The Peanut Butter Zero bar range available at Dis-Chem just got bigger with the addition of an oatsinfused option. The Peanut Butter Zero with Oats bar is made with delicious high-quality, non-GMO ingredients, including tasty real peanut butter and oats covered in sugarPeanut Butter Zero bars are made with Maltitol, which contains half the calories and a lower GI than sugar.

Two new Tony Ferguson Dessert flavours

Strawberry Cheesecake and Cappuccino are the latest flavours to join the indulgent Tony Ferguson Dessert range! These new flavours add to the popular Chocolate and Vanilla options, offering even more delicious ways to satisfy your sweet tooth while staying on track with your goals. Dive into the rich, fruity notes of ripe strawberries paired with the creamy goodness of cheesecake with Strawberry Cheesecake flavoured Tony Ferguson Dessert.

For coffee lovers, the Cappuccino flavour delivers a delightful blend of bold coffee and smooth, creamy sweetness, making it the perfect treat for any time of day. Whether you’re a fan of the classic Chocolate and Vanilla or excited to try these new flavours, Tony Ferguson dessert powders make it easy to enjoy a satisfying, low-calorie treat that supports your lifestyle.

Global Fitness Brand Myprotein Lands Exclusively at Dis-Chem Pharmacies

Myprotein, a leading global sports nutrition brand renowned for its high-quality, innovative products, has entered the local market with an exclusive partnership with Dis-Chem.

This exciting collaboration brings a wide range of Myprotein’s bestselling supplements to the South African market, empowering fitness enthusiasts to achieve their goals. Since its inception, Myprotein has rapidly gained international recognition for its commitment to delivering premium sports nutrition products at accessible prices. With a strong presence in numerous countries worldwide, the brand has established itself as a trusted choice for athletes, fitness enthusiasts and health-conscious individuals alike. Dis-Chem customers can now access Myprotein’s extensive product range, including the popular Pro x HYROX series, designed specifically for high-intensity workouts. From Performance Protein and Electrofuel to Pre-Workout and Energy Gel, athletes can optimise their performance and recovery. Additionally, the Myprotein Impact series, featuring Whey, Whey Isolate and PreWorkout, caters to a broader audience seeking to build muscle, lose weight or

improve overall fitness. Beyond protein supplements, Myprotein offers Creatine Monohydrate, L-Glutamine, BCAA and a Vegan Protein Blend to support various fitness and lifestyle goals.

A selection of delicious snacks, such as protein bars and cookies, completes the range, providing convenient and satisfying options for on-the-go nutrition. Myprotein products are now available at all Dis-Chem Pharmacies nationwide.

“We are excited to partner with Dis-Chem to bring Myprotein to South Africa,” said Neil Mistry, CEO at Myprotein. “Dis-Chem’s commitment to providing customers with high-quality health and wellness products aligns perfectly with our brand values and our commitment to making nutrition accessible to everyone with a healthy intention. We believe this partnership will empower South Africans to achieve their fitness aspirations, and we are thrilled to bring our vast product range to a new market.”

Biogen partners with Reach For A Dream

For every Biogen Junior Range product you purchase, R2.00 will go towards the Reach For A Dream Foundation to help make dreams come true for children fighting life-threatening illness. Reach For A Dream is dedicated to easing the burden that life-threatening illnesses impose on children and their families. By granting these young dreamers the chance to realise their most heartfelt wishes, the Foundation has been making a profound impact for 35 years. Your donation will make a memorable difference in these children’s lives and help them believe that tomorrow is worth fighting for. The Biogen Junior Range includes Immune Support Gummies, Probiotic Chews, Multivitamin Gummies, Multi Mune Syrup and Zinc Mune Syrup.

Solgar

now stocked in Dis-Chem

Dis-Chem Health members get extra rewards

Dis-Chem Health policyholders qualify for Dis-Chem extraRewards, the only rewards programme where your savings could cover the cost of your premium. Save up R600 per month with an instant 20% off on everyone’s everyday must-haves at Dis-Chem, in-store and online. Dis-Chem extraRewards discounts are valid on top of existing special offers too, so you save even more. Now that’s extra! Visit dischemhealth.co.za to learn more.

Solgar® supplements – the gold standard in vitamins – are now available at select Dis-Chem Pharmacies. For over 75 years, Solgar® has been committed to quality, health, and well-being. The company’s mission is to create the finest nutritional supplements in small batches, using only the finest naturally sourced raw materials that are free from sugar, salt and starch to provide solutions for all life stages. With a no-compromise policy on quality, Solgar® products are manufactured in a state-of-the-art facility to the highest specifications (USP Water Purification System to ensure non-contamination), with a natural, water-based coating applied to all coated-tablet products. Available in 100% recyclable, high quality amber glass bottles.

MEDICAL AID OR MEDICAL INSURANCE? YOUR GUIDE TO CHOOSING

For a long time, having access to private healthcare belonged only to a privileged few. According to data released by Statistics South Africa in 2018, this was approximately 9.4 million South Africans. Without a doubt, having medical aid to take care of your health is necessary, but what about those who cannot afford it? Well, we’ve got good news for you. There is another option.

The emergence of medical insurance in the last few years has drastically shifted the dynamics, giving many more South Africans access to medical cover for their most essential medical needs. In summary, medical insurance, also known as health insurance, is a form of insurance cover that focuses on your essential healthcare needs and covers those medical expenses or part thereof. The benefit of medical insurance is that it allows you to take care of your healthcare needs without worrying about medical costs. It has provided more South Africans with the opportunity to access private medical care in a much more affordable way. Medical insurance is not a medical aid nor a substitute for medical aid but it is an alternative option to both medical aid and public health facilities.

The difference between medical aid and medical insurance

To help you understand the difference between medical aid cover and health insurance, the Council for Medical Schemes explains that there are three main areas where they differ:

Types of cover

Medical aid schemes cover a wide range of medical expenses, such as inhospital benefits according to the National Recommended Price List and Prescribed Minimum Benefits (PMBs).

Medical insurance, on the other hand, covers your essential needs such as your day-to-day medical expenses or covers the cost of a specific medical procedure but does not have to provide for PMBs.

Medical Aid vs Medical Insurance:

Hospital & Chronic Benefits

Medical aid schemes, depending on the plan type, provide comprehensive coverage for dreaded diseases and are accepted by most private hospitals for both elective and emergency procedures.

Medical insurance provides cover for your day-today healthcare needs which include chronic diseases, but does not cover hospitalisation.

Medical Aid vs Medical Insurance Price

Medical insurance is typically more affordable than most medical aid options as medical insurance does not cover hospitalisation for PMB conditions.

What can Medical Insurance powered by Dis-Chem Health offer you?

We offer affordable plans for every South African family. We deliver solutions that are simple, cost-effective and structured to ensure that you get exactly what you need. We offer an extensive product selection and cover options that are aimed at every income bracket in South Africa. Through these plans, you and your family can access trusted, private medical care, helping you weather any of life’s unforeseen accidents and unfortunate health issues.

The MyHealth Core and MyHealth Plus plans cover essential everyday medical expenses such as doctor visits, optometrists, dentists and medicine (limits depend on the option chosen). These start from R469 per month.

We also offer another product called Standard Accident Cover, which starts at R110 per month. This product provides cover for emergency medical treatment in the

event of an accident, and if you choose the buy-up option, the product will also cover emergency medical treatment in the event of an emergency illness.

Policyholders also get access to Lifestyle Benefits and extraRewards. Lifestyle benefits include family counselling from registered social workers and psychologists as well as legal and financial advice from qualified professionals to take care of your wellbeing. What’s more, if you need both Day-to-Day cover and Standard Accident cover, you can save on costs by choosing to combine the two. The combined product starts from only R492 per month, instead of R579. You and your family deserve the best medical care when you need it. Having medical cover is no longer a luxury, but a necessary investment in the health and future of your family.

To sign up or get more information, get an agent to contact you. www.dischemhealth.co.za

$1.8

TRILLION

That’s the value of the global market for consumer wellness products, according to a recent research report by McKinsey. The report also reveals shifting preferences across six core categories including better health, fitness, sleep, mindfulness, appearance and nutrition.

Did you know?

Owning a dog may reduce the risk of heart disease

1/3

A new study has found that closely following a planetfriendly diet comprising of mostly plant foods like fruits, vegetables and whole grains reduces the risk of premature death by nearly one-third in people, while also dramatically cutting the release of greenhouse gases.

*Study published in The American Journal of Clinical Nutrition,

“A HEALTHY OUTSIDE STARTS ON THE INSIDE.”

*Study in the journal JAMA Network Open. 23%

Women who closely followed a Mediterranean diet lived much longer than those who did not, according to a new study that followed more than 25,000 women for 25 years. Eating this way cut the risk of early death by 23%, and lessened the risk of dying from cancer by 17% and dying from cardiovascular disease by 20%.

ASK THE PROS Cheat meals...36

FEATURE 10 ways to eat more veg..38 in this section

RECIPES Spring snacking...44

TRANSFORMATION Jason sheds 20 kilos...50

Lifestyle Food Celtic Salt

Lifestyle Food Xylitol

Perfect for those following a low-carb, diabetic-friendly, or calorie-conscious diet, xylitol delivers the same satisfying flavour as sugar. Lifestyle Food Xylitol comes in a convenient 1kg bag, ideal for baking, cooking and everyday use, allowing you to indulge in your favourite recipes without the sugar. Choose xylitol for a delicious sweetener that complements a balanced lifestyle, enhancing your meals and snacks while supporting your health and wellness goals.

Lifestyle Food Celtic Sea Salt is expertly harvested from evaporated sea water along the pristine coasts of France. This distinctive salt, with its slightly greyer hue, is celebrated for its rich and complex flavour profile. Lifestyle Food Celtic Sea Salt is perfect for a variety of culinary applications. Use it in cooking, baking, or as a finishing touch to enhance the flavour of your meals.

Lifestyle Food Balsamic Glaze & Vinegar

Discover the rich flavours of Italy with Lifestyle Food Balsamic Glaze and Vinegar, crafted with Aceto Balsamico di Modena IGP and bottled in Italy. Balsamic glaze brings a refined touch to dishes with its smooth texture and complex, slightly sweet and tangy notes. Perfect for drizzling over salads, roasted vegetables, or desserts, it adds sophistication and depth to both savoury and sweet creations. Complementing this, Balsamic vinegar offers a robust and tangy taste with hints of sweetness, crafted using traditional methods. Versatile and flavourful, it is ideal for enhancing dressings, marinades, and sauces. Add a splash of this exquisite vinegar to transform your culinary masterpieces.

FOODS

Jungle Oats: South Africa’s Original Breakfast Favourite

CRAVE IT! Precision Meals

CRAVE IT! Precision Meals offers a premium dining experience where gourmet quality meets nutritional excellence. The company specialises in clean, nutritionally balanced meals designed for individuals who prioritise convenience and healthconscious choices.

Since 1920, Jungle Oats has been South Africa’s go-to choice for breakfast. Made from 100% all-natural, wholegrain rolled oats, it provides a trusted, tasty, and satisfying source of good nutrition that fuels bodies, hearts, and goals. Give your family the goodness of Jungle Oats with options available at Dis-Chem in a 1kg box or 2kg bag. Start each day with a breakfast that’s been cherished for generations and ensure a great day ahead with every bowl.

Ideal for busy professionals, active individuals, or anyone who values high-quality cuisine without the hassle of preparation. CRAVE IT! delivers meals that are delicious. Each dish is crafted with fresh, top-quality ingredients to ensure a satisfying and healthful dining experience.

Made with lean protein.

Made with fresh ingredients.

No added flavourants, colourants or preservatives.

Customers can now find CRAVE IT! Precision Meals at select Dis-Chem Pharmacies. This exclusive availability provides an easy way to enjoy convenient, healthful meals and embrace a more nutritious lifestyle.

Kellogg’s® All-Bran® Flakes: Fibre-Rich Goodness

for Digestive Health

Kellogg’s® All-Bran® Flakes are packed with wheat bran fibre to support your everyday digestive well-being. Each bowl is high in fibre, providing 36% of your recommended daily fibre intake with every 40g serving. Start your day with a breakfast that helps you stay regular and feel great.

Brand refresh for Nature’s

Choice

As a trusted leader in wholesome foods, Nature’s Choice emphasises health education and authenticity. The brand offers a wide range of products made from quality ingredients, and has recently undergone a refresh, with new packaging that features a creative and modern look, providing clear product information. Additionally, Nature’s Choice is committed to sustainability, with efforts to incorporate recyclable packaging while ensuring that product freshness is preserved. This ongoing commitment ensures that consumers continue to enjoy the same high-quality products they have come to trust. With their extensive range of whole-foods processed in an FSSC 22000 accredited factory, and certified by KIWA BCS as Organic, Kosher, and Halaal, Nature’s Choice remains dedicated to delivering the best in health and quality.

ASK THE PROS

What’s the deal with a cheat meal?

Is a weekly cheat meal still a relevant strategy or is it a weight loss diet pitfall?

Robyn via social media

JUNK FOOD AND SWEETS ARE OFTEN THE GO-TO CHEAT MEAL OR TREAT FOR PHYSIQUE CONSCIOUS INDIVIDUALS OR THOSE ON A DIET, but the jury is out on whether regular indulgences are still a relevant and effective strategy to support diet adherence and effectiveness from a physiological and psychological perspective.

Cheat meals are described as brief eating episodes that depart from established dietary practices to consume prohibited foods, and is a novel and increasingly common eating behaviour1.

DID YOU KNOW

Cheat meals can foster a healthier relationship with food

The re-feed metabolic boost

From a physiological perspective, limited research suggests cheat meals might provide a short-term metabolic boost.

An early study2 suggested that overfeeding – now commonly referred to as a re-feed – boosted metabolism between 3-10% for up to 24 hours.

Later research3 showed that temporarily upping your calorie intake could boost leptin production by nearly 30% over the following 24 hours.

Leptin, known as the satiety hormone, plays a key role in regulating appetite and body weight. When leptin levels rise, it signals to your brain that you have

enough energy stores to stop eating.

This suppresses your appetite, which means you eat less, while increasing your energy expenditure, particularly from stored fat.

Prolonged calorie restriction during a diet also impacts ghrelin, a hunger-stimulating hormone that typically decreases once we’ve eaten to turn off the hunger impulse. But dieting can raise ghrelin levels while lowering leptin. The net effect is ravenous hunger that is hard to resist.

Strategic re-feeds

Including a regular ‘strategic’ treat or cheat meal could lessen or reverse this effect with a periodic increase in calories

Commonly referred to as re-feeds, these cheat meals may help to raise leptin and lower ghrelin levels in the short term to reduce those powerful hunger pangs and shift your metabolism back into fat-loss mode.

An additional physiological benefit associated with a strategic cheat meal is an increase in glycogen stores, which may reduce feelings of perceived and actual fatigue so that you can train harder or more intensely.

Cheat meals can also foster a healthier relationship with food during a diet by avoiding feelings of deprivation, or creating unhealthy associations between good or bad foods.

Successfully incorporating cheat meals

However, it is debatable whether the additional calories are worth it from an affect that only lasts 24 hours, which is insignificant for long-term weight loss.

The issue with re-feeds, particularly when there is no control over calories or sugar content, is that large meals can wipe out calorie deficits and hinder progress.

The mental benefits

There are also potential psychological benefits to consider. Treats, cheat meals or re-feeds can offer a mental break from the restrictiveness that accompanies dieting, potentially improving long-term adherence.

Willpower is also a finite resource. A satisfying re-feed or treat can help reduce the stress and boredom experienced within the confinement of a strict diet by offering alternatives, and may serve as an incentive to get through tough times or when cravings kick in. Knowing that you have a tasty treat or re-feed waiting for you can work wonders for your motivation.

The first rule of integrating cheat days into your diet? Don’t think of them as cheating. Rather, consider them as a meal or treat that you’ve earned and should enjoy without any guilt attached to it.

It is also important to put limits and boundaries on what’s on the menu to avoid overeating or binging. Instead of a cheat day, have a planned, mindful indulgence of a smaller portion of your favourite food so that you don’t completely derail your dieting efforts.

Design your diet in a way that lets you occasionally eat treats that fit within your daily and weekly calorie goals. You can also schedule treats or cheat meals on days when you are focused on training larger muscle groups like legs and back, as you naturally burn off the extra calories.

Ultimately, cheat meals will work for some, but not all. Their place in your dieting strategy and their effectiveness depend on your personality and dietary goals. The best approach is one you can stick with over the long term. If you’re unsure about incorporating cheat meals, consult a registered dietitian for personalised advice.

*To view references for this article, please visit www.livingfit.co.za/issue24/references or scan the QR code on page 7.

to eat more 10 WAYS creative VEGGIES

Upping your veggie intake is a sensible way to improve the quality of your diet and support your health, yet many people struggle to consume the recommended daily intake.

1 BLEND INTO SMOOTHIES

Smoothies are a fantastic way to consume vegetables without noticing them. Spinach, kale and carrots blend well with fruits like bananas, berries and mangoes, masking their taste while boosting the nutritional content of your drink1

VEGGIEFY WRAPS

method to increase your intake. Pureeing vegetables like tomatoes, bell peppers and zucchinis and adding them to pasta or pizza sauces can enrich your meals with extra vitamins and minerals2.

Using large leafy greens such as lettuce, collard greens or even cabbage leaves in wraps (or even as wraps) and tacos is a clever way to add more vegetables to your diet. Ditching the conventional wrap reduces your carb intake and increases your fibre consumption3.

4 INCLUDE INTO BAKED GOODS

You can sneak vegetables into baked goods like muffins, cakes and brownies. For example, you can grate zucchini, carrots and even spinach and mix them into the batter to provide a savoury flavour and additional nutrients without significantly altering the taste4

6 SUBSTITUTE VEGGIES FOR GRAINS

Cauliflower rice and zucchini noodles are popular alternatives to traditional rice and pasta. These substitutions not only reduce calorie intake but also add more vitamins and minerals to your meal6

7 MAKE VEGGIE-BAKED DIPS

5 MIX VEGGIES INTO GROUND MEAT DISHES

Adding finely chopped or grated vegetables such as mushrooms, onions and bell peppers into ground meat dishes like burgers, meatballs and meatloaf is a creative and tasty way to increase your vegetable intake. This method also helps to keep the meat moist and adds extra flavour5.

*

Create dips from vegetables, like hummus from chickpeas, guacamole from avocados, and spinach dip. They help you swap less healthy snacks like potato chips with raw veggies, which also helps increase your vegetable intake7.

8 SNEAK VEGGIES INTO BREAKFAST

Adding spinach or mushrooms to your morning omelette or blending carrots and sweet potatoes into your pancake batter are nutritious ways to begin your day with a nutritional boost8.

9 SNACK ON VEGGIES

Keeping pre-cut vegetables like carrot sticks, cucumber slices and bell pepper strips in your fridge for easy snacking makes it more convenient to reach for a healthy option. Pairing these with a healthy dip like hummus can make them more appealing9

10 ADD EXTRA VEGGIES TO SOUPS

Soups and stews are ideal meals to include more vegetables. Adding a variety of colourful options like carrots, celery and peas into your soups and stews not only enhances the flavour but also boosts the nutritional content of your meal10.

Balancing Budget and Healthy Choices

Navigating the grocery store can be a daunting task, especially if you are trying to eat healthily and save money. Here are some practical food shopping tips to help you make smarter choices and get the most out of your budget.

Once you have your list, stick to it.

Avoid wandering through aisles that don’t have items on your list, as this can lead to unnecessary purchases. Sticking to your list helps you stay focused and reduces the chances of buying unhealthy snacks. Making a list also saves time, as you can quickly locate the items you need without getting distracted.

Planning your meals ahead of time is crucial for efficient food shopping.

Create a weekly menu and make a list of all the ingredients you need. This helps you avoid impulse buys and ensures you have everything you need to prepare balanced meals. Additionally, meal planning can help reduce food waste by allowing you to buy only what you need and use it before it spoils.

For non-perishable items or foods you use frequently, buying in bulk can save money.

Items like rice, pasta, canned goods and frozen vegetables are often cheaper when purchased in larger quantities. Bulk buying also reduces packaging waste and the number of trips you need to make to the store.

4.

Buy in Season

Fruits and vegetables that are in season are often cheaper and fresher. Plan your meals around seasonal produce to save money and enjoy bettertasting fruits and vegetables. Seasonal produce is typically more nutrient-dense and has a lower environmental impact due to reduced transportation requirements.

Summer time in South Africa

Tropical delights:

Stone fruits: Mangoes, pineapples, papayas

Peaches, plums, nectarines

Use Loyalty Programmes

Take advantage of store loyalty programmes to save money.

Many stores offer digital coupons or discounts for loyalty programme members. Check weekly flyers and store apps for deals before you shop. Coupons can provide significant savings, especially when combined with store sales, and loyalty programs often offer exclusive discounts and rewards.

EARN: You earn 1.5% of your purchase back in Benefit rewards on qualifying purchases every time you swipe your card in-store or online.

Tips for healthier food choices

LEARN MORE 5. 6. 7. 8.

Shop the Perimeter

Most grocery stores are designed with fresh produce, dairy, meat and bread around the perimeter.

Shopping these sections first can help you fill your cart with healthier options before heading to the centre aisles, which often contain processed foods. These perimeter items are generally fresher and contain fewer additives compared to pre-packaged foods found in the middle aisles.

Read Nutrition Labels

REDEEM: You can redeem your Benefit rewards against your purchase at any time. Simply swipe your card instore and inform the cashier you would like to pay. If you shop online simply choose the option to pay with your rewards at check-out.

10.AVOID SHOPPING WHEN HUNGRY

Understanding nutrition labels can help you make healthier choices. Look for foods low in added sugars, sodium and unhealthy fats. Pay attention to serving sizes and compare products to choose the best options. Nutrition labels provide valuable information about the nutritional content of foods, helping you avoid items with hidden sugars or unhealthy ingredients.

Choose Whole Foods

Whenever possible, choose whole foods such as fresh fruits, vegetables, lean meats and whole grains. Whole foods are more nutritious and can help you maintain a healthy diet. Reducing your intake of processed foods can also lower your risk of chronic diseases such as heart disease and diabetes.

9.

Buy FruitsFrozen and Vegetables

Frozen fruits and vegetables are a convenient and costeffective alternative to fresh produce. They are typically frozen at their peak ripeness, preserving their nutritional value. Frozen produce can be used in a variety of dishes, and having them on hand can reduce the likelihood of ordering takeout or eating unhealthy snacks.

Shopping on an empty stomach can lead to impulse buys, especially of unhealthy, high-calorie foods. Eat a healthy snack before you go shopping to keep your hunger in check and make better food choices. Hunger can affect your ability to make rational decisions, leading to buying items you don’t need or overindulging in unhealthy snacks.

LIFESTYLE RECIPES

SCRUMPTIOUS SPRING SNACKING

Brighten up your picnic or brunch with a savoury quiche or these sweet oat doughnuts or a peanut butter muffin.

Get ready to level up your quiche game with this delightful biltong twist! This recipe combines rich flavours and textures, perfect for a brunch or light dinner.

BILTONG QUICHE

Serves: 4

Ingredients for base

ž 1 sheet puff pastry

ž 1 packet Lifestyle Food Sliced Biltong 40g

ž 3-4 cups steamed or baked butternut

ž ¾ cup chopped red pepper

ž 1 medium red onion, quartered

Ingredients to serve

ž 1 packet Lifestyle Food Sliced Biltong 40g

ž 4 medium eggs

ž 1½ cups full-fat milk or cream

ž ¾ cup plain feta, crumbled

ž Salt and pepper to taste

ž 1 tsp dried oregano

ž 1 tsp dried thyme

ž ⅓ tsp chilli flakes

ž 1 cup shredded mozzarella

ž Parmesan shavings (optional)

ž Pine nuts

ž Fresh dill for serving

How to make it

Preheat the oven to 180°C. Line a quiche tart tin with puff pastry, greasing the base with butter or non-stick spray.

Trim excess pastry and neaten the edges.

Layer cooked butternut, red pepper and half the biltong in the tin. Whisk together eggs, cream, feta, herbs, salt and pepper. Pour the egg mixture over the veggies, topping with remaining cheese, biltong and onion slices. Sprinkle pine nuts on top, add sesame seeds to the pastry and bake for 45-50 minutes until golden. Allow to cool slightly, then slice and enjoy with fresh herbs and a salad!

Lifestyle Food Sliced Beef Biltong is packed with 22.4g protein per 40g serving. The Lifestyle Food range also has Beef Snapsticks and Droewors options.

LIFESTYLE RECIPES

Enjoy a delicious treat with these baked oats cinnamon sugar doughnuts! Made with rolled oats, they're the perfect blend of indulgence and nutrition.

BAKED OATS CINNAMON SUGAR DOUGHNUTS

Serves: 1

Ingredients for doughnuts

2 cups ground rolled oats or flour

ž ½ tsp baking soda

ž 1 tsp Lifestyle Food Baking Powder

ž 1 ¼ cups milk or plant milk

1 tbsp coconut oil or olive oil

ž ⅓ cup coconut sugar

ž 1 tsp vanilla extract

ž 1 tsp Tony Ferguson Cinnamon

Ingredients for sugar coating

ž ½ cup coconut sugar

ž 1-2 tsp Tony Ferguson Cinnamon

How to make it

Preheat oven to 180°C. In a large bowl, mix oat flour, coconut sugar, baking soda, baking powder and cinnamon. Add oil, milk and vanilla, stirring until just combined. Lightly spray a doughnut pan with oil. Fill a piping bag with batter and pipe into the pan. Tap the pan to level the batter. Bake for 10-12 minutes. Let the doughnuts cool completely before coating with cinnamon sugar.

Cinnamon is a classic spice that offers a rich, sweet-spicy taste that complements both sweet and savoury dishes. Whether you're baking, adding depth to a hearty stew, or sprinkling it on your morning latte, cinnamon powder is a versatile ingredient that elevates the flavour of your culinary creations.

LIFESTYLE RECIPES

PEANUT BUTTER POWDER CHOCOLATE CHIP MUFFINS

Double up with the perfect shake companion

Makes: 6

Ingredients

• 1 cup all-purpose flour

• ½ cup Primal Peanut Butter Powder

• ½ cup sugar substitute

• 1 tsp baking powder

• ½ tsp baking soda

• ¼ tsp salt

• ½ cup unsweetened applesauce

• ½ cup unsweetened almond milk or any low-calorie milk alternative

• 1 large egg

• 1 tsp vanilla extract

• ⅓ cup mini chocolate chips (dark chocolate for lower calories)

How to

make it

Preheat your oven to 180°C. Get your muffin tin ready by lining it with paper cups or lightly greasing it. In a spacious bowl, combine the flour, Primal Peanut Butter Powder, sweetener, baking powder, baking soda and salt. Whisk them together thoroughly. In a separate bowl, whisk together the applesauce, almond milk, egg and vanilla essence until completely blended. Pour the wet ingredients into the dry ingredients and mix until just combined. Don’t overmix; a few lumps are fine. Carefully fold in the mini chocolate chips. Divide the batter evenly among the muffin cups, filling them about two-thirds full. Bake for 15-18 minutes or until a toothpick inserted into the centre of a muffin comes out clean. Let the muffins rest in the tin for 5 minutes before transferring them to a wire rack to cool completely.

Classic Peanut Butter For a straightforward approach, pair the peanut butter powder with classic muffin flavours like chocolate chips or raisins.

SHAKE ME

BLEND ME

BAKE ME

TRANSFORMATION WINNER CROWNED

JASON SHEDS 20 KILOS TO WIN NPL BODY REVOLUTION CHALLENGE

JASON SKELTON

WHEN IT COMES TO MEASURING YOUR

WEIGHT AND BODY COMPOSITION, THE NUMBERS DON’T LIE AND, FOR JASON SKELTON, THE DATA MADE FOR HARD READING.

“After looking at my photos, I realised how much weight I picked up. I was sitting at 30% body fat and had picked up more than 20 kilos,” he recalls. “My face was round like a ball and I felt so uncomfortable.”

HEALTH HAZARD

Jason attributes his weight gain to poor eating habits, no work-life balance and a constant stream of excuses to skip training or make poor food choices.

“I kept telling myself that tomorrow is another day, that I’m too tired from a long workday and that I will train next week. I ate whatever I wanted to eat and neglected all healthy habits.”

Plagued with a lack of energy and a poor self-image, Jason says he turned to booze, pizza, music and partying.

“While I seemed happy on the outside, inside I was sad and depressed and knew I was not living my best life. I felt unhealthy and knew what I was doing would lead to obesity.”

Jason’s health was also suffering, with his blood pressure getting to a dangerously high 180/100.

“I would be short of breath when climbing stairs at work and none of my clothes fit me anymore. I was spiralling downhill very fast.”

THE MAGICAL FLYER

Jason knew something needed to change. His first step was ordering protein supplements from NPL.

“I received that NPL Body Revolution Challenge flyer in my package alongside my protein bar and shake. I saw how previous contestants had changed and I wanted to emulate their success,” recalls Jason.

AGE 42

LIVES GAUTENG

CAREER CORPORATE

REGIONAL SALES MANAGER

WEIGHT BEFORE 108KG

WEIGHT AFTER 88KG

TWITTER/X: @

JASONSKELTON23

FACEBOOK: JASON DIGGINS SKELTON

When he visited the website, Jason saw that NPL offered a meal plan option alongside the workout program and supplement plan.

“I immediately knew this was the perfect challenge for me. It made

“The best advice I received was to break up my goals.

This created set timelines and more manageable mini goals”

forever grateful to the person who put that magical flyer in my package.”

Jason set specific goals for his transformation, aiming to feel great again, look healthier and regain his energy and vitality.

“The best advice I received was to break up my goals. For instance, rather than chase 10% body fat, I aimed to first get to 25% and then down to 20%, and so on. This approach created set timelines and more manageable mini goals, which are so vital to reach your main goal.”

EASY-TOFOLLOW PLAN

With different options available on the website, Jason says he selected the 100kg+ plan and workout program.

“I found the meal options on the diet plan offered a variety of choices, which kept the diet interesting. The NPL product range also appealed to me as it offered exactly what I was looking for.”

Jason says the new flavours and variety of options in the extensive NPL supplement range helped give him the edge he needed.

“Having an NPL Anarchy Pre-workout after a long day at work gave me the boost I needed, and the best part is that is tastes great.”

Jason relied on NPL protein shakes when he needed a quick meal for extra energy, and took NPL Pro Test to help him push even harder. “I was even more motivated and recovered much quicker.”

Jason says he used the other success stories and posts on the NPL website to inspire him to get started and keep his motivation levels high.

After starting with the beginner workout plan, Jason would progress to the next level as he got stronger.

“I was training five times a week and received really valuable advice from Jason Dunning from NPL. He was very helpful

and gave me a lot of knowledge about the different NPL products and different training programs.”

BALANCED EATING

Jason also attributes his success to his approach to eating, as he realised that he can’t eat everything all the time.

“I was eating a slab of chocolate every day when I got home and three rusks with my coffee. I also had dessert every evening and got takeaways every other night,” recalls Jason.

“I knew I couldn’t be healthy for only one hour a day at the gym and eat what I wanted while lying on the couch for the other 23 hours. It’s all about balance.”

In this aspect, Jason says his wife was a huge support, helping him create a new healthier way of eating.

“We limited takeaways

“I was given an opportunity to take control of my life” MIND AND BODY

Other than the physical changes he achieved during his transformation, Jason says his confidence and energy levels have also increased substantially.

to just weekends, and getting a better understanding of the nutritional value of food and how your diet plays a vital part in your performance and results helped me make better food choices.”

By following the tried and trusted NPL Body Revolution Challenge approach,

QUICK FACTS

Jason managed to lose 20 kilos and drop his body fat from over 30% to single digits.

“The Challenge was one of the most fun things I have ever done. I initially thought this would be hard and boring but I really enjoyed it as I was given an opportunity to take control of my life and get active again by doing things I enjoy.”

FAVOURITE HEALTHY DISH: Grilled chicken and avo wrap

FAVOURITE TRAINING ROUTINE: 40-minute weight training followed by 20-minute incline walking

MUST-USE SUPPLEMENTS: NPL Anabolic Whey

Marshmallow and Biscuit flavour after training. NPL Anarchy Pre-workout, Apple Candy flavour. NPL Vital Pack All-in-One multi-vitamins. NPL Protein Bar, Salted

Caramel flavour for those with a sweet tooth

TOP DIET TIP: There is no need for steamed chicken and broccoli. You can have sauces and variety, just stay away from any takeaways

Visit www.npl.za.com/pages/body-revolution

“I now want to get out more over weekends, rather than just lying around at home on the couch. I’m not as lazy anymore and feel so energised.”

He has also gained so much knowledge about how important daily exercise is for your outward appearance and your overall health and state of mind.

“I truly have a sense of peace now. I live my life in the knowledge that the decisions we make every day regarding exercise and the food we eat will affect our body, mind and performance. Ultimately, taking care of yourself and building a physique you are proud of is a status symbol. No money can buy it. You can’t borrow it and you can’t steal it. It shows discipline, dedication and self-respect.”

WHAT TRUE HEALTH REALLY MEANS

Since the advent of mass media, TV, movies and glossy magazines have portrayed svelte and skinny women as alluring and the epitome of health, and muscular and tall men as strong and successful. These ideals have shaped society’s perceptions about how both the female and male form should look. Then came social media, which pushed both feminine and masculine ideals further to the edges. These platforms also introduced many toxic and often harmful practices, such as body shaming, and created unrealistic perceptions about the ideal physique for both women and men, particularly among teenagers.

WHAT DOES ‘HEALTHY’ LOOK LIKE?

From skinny to strong

But counterculture has since stepped in to redefine what healthy really looks like. The “strong is the new skinny” movement, for example, sparked a dialogue around what society deemed acceptable with regard to the female form.

While it was empowering in many ways, this ideal has also polarised views in the opposite direction, with more women pushing to extremes in an effort to achieve overly muscular and extremely lean physiques.

In this quest for ‘the perfect body’, be it strong or skinny, society often conflates health, weight and body type.

The health halo

While a muscular, lean physique may epitomise a healthy lifestyle in modern society, or a skinny woman is often considered beautiful, these attributes are not one and the same.

We’ve been conditioned to use weight as a barometer for our health. When applying this warped lens, the skinnier you are, the healthier you are.

So what is the true measure of ‘health’? How should we adjust our mindsets to disassociate our outward appearance with our concept of wellbeing?

For starters, you need to look beyond what the scale says and what you see in the mirror. Being healthy is, first and foremost, about how you feel, and how your body and mind function on a daily basis. It’s about physical and mental vitality, emotional wellbeing

Being healthy is, first and foremost, about how you feel.

and living life with boundless energy.

If you’re constantly tired, lack energy and find yourself in a bad space mentally, but you’re skinny or lean and muscular, can you truly consider yourself healthy?

Weighing you down

Conversely, being obese –carrying excess weight for your height, or a body composition that consists disproportionately of body fat – can also negatively impact your health, as can an abnormally low body fat percentage.

Ultimately, though, weight is not the be-all and end-all when it comes to optimal health. You will only ever realise true health when you shift your view to encompass a more holistic approach.

“Healthy” is a multifaceted concept. We need to take into account and nurture all of these facets, including our emotional, physical and mental state.

is strong the new skinny?

We’ve been conditioned to use weight as a barometer for our health. When applying this warped lens, “the skinnier you are, the healthier you are.”

The physical

A good way to check how healthy your body is from a fitness perspective is to monitor how your body moves and functions when you exercise.

A heightened perception of exertion at relatively low intensities or efforts could indicate a body that is out of balance and struggling to cope with the stress of physical activity.

A healthy body should also move freely through a wide range of motion with no pain or restrictions. A healthy body is also strong and mobile enough to perform everyday activities such as walking, standing, lifting and bending with ease.

The mental

remember “ weight is not the beall and end-all when it comes to optimal health.

Here are some signs that you’re on the right track:

Your mental state is a key component for overall health. It’s difficult to properly define optimal mental health – it isn’t just about the absence of depression and anxiety.

Other elements to consider in the equation relate to your ability to enjoy life, your resilience to life’s stresses and your ability to balance priorities such as family, work, exercise and your social life.

Mental illnesses such as depression, anxiety or eating disorders all contribute to how well an individual functions and performs everyday activities. It is, therefore, important to work on all of these areas to achieve holistic mental health.

Ultimately, when you actively address every aspect related to your health in a holistic manner, you’ll craft a healthy lifestyle where a better body is a beneficial by-product, rather than the main focus.

Of course, crafting this lifestyle is highly individualised and will look different for everyone.

It is up to you to identify what is most important in your life and the areas that require the greatest focus to establish a more balanced approach. LF

RATE YOUR HEALTH

Your menstrual cycle is regular

Your energy levels are stable

You can take the stairs and breathe normally

You go to the bathroom regularly

You’re able to fall asleep easily and remain asleep for a decent amount of time and wake up feeling refreshed

You’re rarely sick

You rarely have skin breakouts

You’re able to manage life stress

You have good mobility and range of motion

Support Mood & Mental Health WITH LION’S MANE EXTRACT

FoodGrown(TM)(C) | 371 Angus Crescent, Northlands Business Park, North Riding www.foodgrown.co.za | info@foodgrown.co.za

PHONE A friend

New research has identified a link between chronic loneliness and an increased risk of stroke among adults over age 50. While more research is necessary to understand how loneliness might raise the odds of developing a stroke, the researchers suggest that identifying and acknowledging loneliness is the first step toward reducing these feelings.

*Study published in eClinical Medicine.

Breakout breakthrough

A recent study has found that following a Mediterranean diet may significantly reduce the frequency and severity of ache breakouts. The research team attribute these potential benefits to the nutrient density and antiinflammatory properties of the diet.

*Study published in the journal Cosmetic Dermatology.

HEA

“BE KIND TO YOURSELF AND YOUR MIND”

In the first study to ever examine the effects of gratefulness on longevity, researchers found that people who experience more gratitude also have a lower risk of dying. Female participants who had the highest levels of gratitude experienced a 9% lower risk of death of any cause, including cardiovascular disease, cancer and neurodegenerative disease.

*Study published in the journal JAMA Psychiatry.

FEATURE Sleep and stress ...62 in this section

ASK THE PROS How to minimise seasonal allergies...60

FEATURE The omega essentials...68

this spring?

Morgan via social media

THE CHANGE OF SEASON IS OFTEN AN UNCOMFORTABLE TIME FOR ALLERGY SUFFERERS AS THE WARMER TEMPERATURES AND LONGER DAYLIGHT HOURS PROMPT GRASSES, FLOWERS, TREES AND WEEDS TO BLOOM. As pollen counts rise, sniffles, scratchy eyes, itching noses and throats, coughing and fatigue can set in, making life unpleasant for those who suffer from seasonal allergies.

Springtime sniffles

Allergic respiratory diseases affect about 20 million South Africans, with pollen and fungal allergens among the leading triggers1.

Also known as hay fever or allergic rhinitis, symptoms occur when our immune system overreacts to airborne allergens like pollen. When we breathe in or come into contact with these allergens, our body perceives them as a threat, releasing histamine and other chemicals to fight them off, which is what causes the bothersome allergy symptoms.

DID YOU KNOW Light exercise may also help to alleviate allergy symptoms

While allergies are prevalent year-round in South Africa due to the country’s floral diversity, cases of allergic rhinitis are often most pronounced during seasonal transitions, particularly at the start of spring.

Pollen counts usually increase during September, October and November, along with mould and fungal spore levels as trees, flowers, weeds and grasses produce more of these natural substances.

Climate change is also making allergy seasons longer2, as higher temperatures lead to longer pollen seasons.

like depression and anxiety.

Finding relief

If you suffer from severe hay fever, the best approach is to avoid or minimise your exposure to potential allergens by staying indoors in an air-conditioned environment with the windows closed.

As these fine plant microspores spread in the wind, they can land in our eyes, noses and lungs, where they can trigger an allergic reaction, leaving us congested and wheezy, or dealing with bouts of sneezing, coughing, itchy eyes and runny noses. These symptoms can leave you feeling uncomfortable due to the sinus pressure and can disrupt sleep, leaving you feeling tired, run down and lethargic.

Studies3 also suggest that allergens could play a role in mood disorders

If you head outdoors, avoid heavily wooded or grassy areas, and avoid going out on warm, dry and windy days, or areas with freshly cut grass. There are also various complementary health approaches to treat or lessen the symptoms associated with allergic rhinitis.

According to the National Center for Complementary and Integrative Health (NCCIH)4, researchers have investigated probiotics to treat diseases of the immune system, including allergies. Although some studies have had promising results, the overall evidence on probiotics and allergic rhinitis is inconsistent. It is possible that some types of probiotics are helpful but that others are not.

Light exercise may also help to alleviate allergy symptoms by boosting your immune system and the increased blood flow can help to reduce inflammation and open airways in your nose, mouth and lungs.

Medications and supplements

You can also consult with your local Dis-Chem pharmacist for over-thecounter medication or other options to treat hay fever symptoms, such as a decongestant or saline nasal spray.

Supplementing with immuneboosting nutrients and dietary

components, including vitamins A, D and E, minerals zinc, iron and selenium, dietary fibre, essential fatty acids and phytochemicals, are also effective in the prevention or treatment of allergic diseases through the suppression of inflammation5. However, it is advisable to consult your doctor to diagnose any potential underlying chronic conditions and determine the best type of medication to treat your allergies, which may include oral or nasal steroid medication and/or antihistamines.

Act early to reduce symptoms

In general, those who suffer from severe pollen allergies should take proactive steps to prepare for allergy season at least two weeks before it starts in an effort to reduce symptoms.

One sensible and proactive measure is pre-empting days when high pollen counts are more likely by visiting www.pollensa.co.za or various weather apps and websites that provide this info. With this information, allergy sufferers can make informed decisions about when to head outdoors. You can find another helpful resource at www.allergyfoundation.co.za

The website shares findings from an Adcock Ingram-funded South African regional study on allergies conducted by independent aerobiologist, Dilys Berman.

The study identified the plants most commonly associated with hay fever and indicates where they are commonly found, which can empower sufferers to better control their allergies with information on expected seasonal allergen spikes.

*To view references for this article, please visit www.livingfit.co.za/issue24/references or scan the QR code on page 7.

UNDERSTANDING THE BIDIRECTIONAL RELATIONSHIP SLEEP&STRESS AND

Getting enough quality sleep each night is one of the most important ways you can build greater resilience to the stress we experience in daily life. The problem is that the higher our stress levels, the more it affects our sleep.

This complex interplay between sleep and stress, where each factor influences the other, can result in a vicious cycle that leaves you sleep deprived and totally stressed out. Taking proactive steps to reduce your stress levels and support better sleep at night is the ideal way to break the cycle and turn your morning frown upside down.

How stress affects sleep

Chronic stress can raise stress hormone levels, especially cortisol and adrenaline. Over time, the body becomes less adept at regulating these stress hormones and they can remain elevated.

This state of chronic stress then impacts our sleepwake cycle, as cortisol plays an important role in our hormonallydriven circadian rhythm (conversely,

our circadian rhythm also plays a role in regulating cortisol levels)1

HOW IT WORKS: Cortisol

levels typically rise in the morning, helping to wake us up and prepare our body for the day ahead by increasing alertness, and raising blood sugar levels and blood pressure. Levels gradually decline as the day progresses, dropping lowest in the evening as the body winds

POOR SLEEP ADDS TO STRESS LEVELS

We should all spend at least a third of our life in slumberland as sleep is a recuperative and rejuvenating state that enhances every biological function in the body.

Shawn Stevenson, author of the book Sleep Smarter, calls it “a secret sauce” because there is not one facet of a person’s mental, emotional or physical performance that is not affected by sleep.

Specifically, we need sufficient sleep – between 7-9 hours a night – as well as adequate deep and REM (rapid eye movement) sleep.

When you don’t get enough sleep: Plagued by chronic sleep debt and a lack of quality sleep, we start to experience impaired cognitive function, which can affect our concentration, memory and problem-solving abilities.

This state makes it harder to cope with stressors, and also negatively affects our performance at work or school, which adds to already heightened stress levels.

down and prepares for sleep.

This normal decline in cortisol is essential for quality sleep, but when cortisol levels remain elevated, we tend to wake up at night, which means we fail to get sufficient deep sleep, with levels peaking earlier –around 3am – waking us up.

Stress can also lead to racing thoughts, which makes it challenging to unwind and fall asleep quickly.

A vicious cycle

This interplay between poor sleep and rising stress can quickly spiral as sleep and stress have an inverse relationship – the higher our stress levels, the poorer our sleep becomes.

The major issue is that sleep is possibly the most important intervention we have in managing and combating stress. This results in a vicious cycle where stress disrupts our sleep, the resultant poor sleep intensifies our stress levels, and the increased stress further disrupts our sleep.

With less shuteye overall and insufficient time spent in restorative deep and REM sleep cycles, the important biological processes that happen overnight fail to support and repair our nervous and hormonal systems to combat stress.

Sleep deprivation can also amplify our emotional responses, leading to increased irritability and mood swings.

Breaking the cycle

Breaking the cycle involves prioritising both sleep and stress management. Taking a proactive approach to stress management requires a multipronged approach. Firstly, identify sources of stress and find ways to reduce or eliminate them. Research1 also shows that a strategic 30-minute daytime nap restores hormonal function and raises levels of proteins involved in stress management and immune system function back to normal following two nights of severe sleep deprivation.

starts with improved sleep hygiene. This should include a consistent sleep schedule where you go to bed and wake up at the same time every day, even on weekends.

SUPPLEMENT SUPPORT

Complement this approach with a nutritious diet, mindfulness or meditation practices, yoga, stretching, daily restorative exercise and activity.

Spending quality time with loved ones and building a strong support system creates the social connections that help us cope with and find outlets for our stress. If stress becomes overwhelming, it is worth consulting a therapist or counsellor to find tools and techniques to assist you.

1 2 3 4 5

Creating a relaxing bedtime routine can also help you fall asleep faster. Ideal activities that calm the mind, like reading, meditating, breathing exercises or other relaxation techniques, help you unwind and relax. It is also advisable to avoid screens at least an hour before bed.

Optimising your sleep environment can help you fall asleep faster and stay asleep throughout the night to get more restorative sleep. Ensure your bedroom is dark, quiet and cool. Buying a comfortable mattress and quality supportive pillows is a great investment in your sleep quality.

It helps to avoid heavy meals, caffeine and alcohol close to bedtime, with regular physical activity another important element in your daily routine to improve sleep quality. Just avoid intense workouts close to bedtime.

You can also take control of rising stress levels and support better sleep with specially formulated supplements.

For instance, stress support and adaptogen supplements help to minimise stress and support the body and the immune system with various botanical ingredients that may support adrenal gland function to help regulate stress hormone production.

Similarly, numerous sleep support supplements contain natural botanical ingredients such as valerian extract, passionflower powder and hops extract, which may improve sleep quality, along with vitamins and minerals like magnesium and zinc, which increase GABA production – a neurotransmitter responsible for calming your central nervous system, relaxing you and preparing you for sleep.

A nootropic product may help to calm the body and mind and promote restful and restorative sleep, with 5-HTP products an option to increase serotonin, a neurotransmitter that controls mood while promoting neural regeneration, which creates new cells and tissue to repair the nervous system.

please visit www.livingfit.co.za/issue24/references or scan the QR code on page 7 For full prescribing information on each product, refer to their available Professional Information leaflet.

Biogen Sure Sleep Dis-Chem Gold Sleep Complex

FoodGrown Sleep Support Biogen 5-HTP Neuro

Noolit Chill Pill Capsules

NPL Vita Pack

Lifestyle Health Stress Support

FoodGrown Adrenal Burnout

MILK THISTLE SUPPORT LIVER HEALTH WITH

Milk thistle (Silybum marianum) is a spiky purple flowering plant from the aster or daisy family, and has been used by ancient physicians and herbalists to treat a range of liver and gallbladder diseases and protect the liver against a variety of poisons1

Based on these potential health benefits, particularly in supporting liver function, milk thistle is widely considered a detoxification support supplement.

OUR BODY’S FILTER

The liver is a critical organ responsible for numerous functions, including filtering blood, regulating blood sugar, metabolising nutrients, medicines and alcohol, among other substances, and producing bile and essential proteins.

The liver’s primary detoxification role makes it responsible for filtering substances from the blood – some harmful – and converting them into less toxic forms for excretion. The bile it processes aids digestion, helping the body break down fats, and the liver processes carbohydrates, proteins and fats into energy to support metabolism.

It is also a storage site for numerous micro- and macronutrients, including nutrients like vitamins A, D, E and K, iron and glycogen, which is the form of stored glucose.

Due to its detoxification and filtration role, it is constantly exposed to toxins, making it susceptible to damage.

Support liver health with milk thistle

The active ingredients in milk thistle are silymarin and silybin, a group of flavonoids believed to be responsible for its beneficial effects. Studies suggest that silymarin may act as a liver protectant and may support healthy liver function.

One study2 suggests milk thistle exhibits its liver-protecting (hepatoprotective) properties by 3 major mechanisms:

1. As an antioxidant

2. As an anti-inflammatory 3. As an antifibrotic substance

The antioxidant properties of milk thistle help to protect liver cells by shielding them from free radical damage, which are harmful molecules that contribute to cellular ageing, and may reduce inflammation in the liver2.

Silybin also shows promise as an antifibrotic agent, which is attributable to its ability to decrease platelet-derived growth factor (PDGF)-induced DNA synthesis in cells, which inhibits the transformation of stellate hepatocytes into myofibroblasts. By reducing myofibroblasts, silybin indirectly prevents collagen fibre deposits that may lead to the progression of liver injury2.

Additional health benefits related to milk thistle include possible assistance in helping to relieve digestive disturbances due to its role in bile production.

A 2016 meta-analysis3 that compiled the results from five human studies that examined the effects of milk thistle on type 2 diabetes also demonstrated improved glycaemic (blood sugar) control and minimal complications.

* To view references for this article, please visit www.livingfit.co.za/issue24/references or scan the QR code on page 7

Important considerations

RENU Debloat & Digest

While milk thistle shows promise in research as a liver and digestive support supplement, it is essential to consult with your healthcare provider or qualified dietitian before including a supplement in your daily regimen, especially if you have an existing liver condition or are taking medications. Moreover, a supplement is never a cure-all. As such, milk thistle should always serve as a complementary approach to liver function and overall health and should never replace conventional medical treatment.

When choosing a suitable product, always choose reputable brands that provide information about the silymarin content because the quality of the extract matters.

Biogen Milk Thistle

Dis-Chem Gold Milk Thistle

FATTY ACID ESSENTIALS OMEGA THE

FAT IS AN OFTEN MISUNDERSTOOD VITAL NUTRIENT.

Essential for optimal health and bodily function, fats, especially omega-3, 6 and 9 fatty acids, play a crucial role in supporting our wellbeing.

These fats are defined as essential because our bodies cannot produce them, which means we need to provide them from the food we eat and supplements we take.

The omegas fall into two categories. The polyunsaturated fatty acids (PUFA) category, named after their structure, with at least two (poly) carbon-carbon double bonds in their structure, includes omega-3 and omega-6, which are the most biologically significant PUFA classes1.

Omega-9 is a monounsaturated fatty acid (MUFA) as it only has one double bond.

OMEGA-3 EFAS

The omega-3 fatty acids include the long-chain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are synthesised from alpha-linolenic acid (ALA)1.

AVAILABLE

These fats play a crucial role in various bodily functions, from brain, heart and eye health to inflammation reduction and skin health.

EPA provides anti-inflammatory activity2 while also enhancing the immune system3. It also provides numerous cardiovascular benefits1, such as lowering blood pressure and other cardiovascular risks.

DHA, present in fish oil and some marine algae, is important for the human body’s nervous system, including healthy vision4

Excellent sources of omega-3-rich foods include fatty fish, such as salmon, mackerel, tuna, sardines and herring, flaxseeds and chia seeds, walnuts and soybeans and soy products.

OMEGA-6 EFAS

Omega-6 fatty acids play a crucial role in various bodily functions, from hair health5 to hormone regulation6.

Omega-6 fatty acids are synthesised from linoleic acid. They contribute to the skin’s barrier function7, helping to retain moisture and protect against irritants. They also support healthy hair growth.

In relation to hormone regulation, omega-6s are involved in the production of hormones, including prostaglandins, which regulate inflammation, blood pressure and blood clotting.

Omega-6s are also essential for normal growth and development, especially during childhood8

You find omega-6 fatty acids in foods such as grains, nuts and seeds, including wheat, corn, rice, sesame seeds, walnuts, and pine nuts, and various vegetable oils.

OMEGA-9

EFAS

Omega-9 fatty acids offer a range of health benefits related to heart health and function due mainly to their antiinflammatory properties9.

Omega-9 fatty acids are abundant in many common foods, including soybeans, avocados, nuts and seeds, such as almonds, hazelnuts, pecans, sesame seeds and chia seeds, and olive oil, which is rich in oleic acid.

Diagnosing an Omega Deficiency Symptom

Evaluation

While not conclusive, certain symptoms may indicate a potential deficiency. These include:

• Dry skin, hair and nails

• Dry eyes

• Joint pain

• Brain fog or difficulty concentrating

• Mood disturbances

Consult with a qualified healthcare professional or dietitian for individualised advice

Finding the balance

Due to modern food processing practices, conventional diets tend to provide excessive amounts of omega-6 EFAs1

The resultant imbalance can have significant health implications as omega-6s are precursors to inflammatory compounds called eicosanoids.

An excess can contribute to chronic inflammation, linked to various diseases including heart disease, arthritis, autoimmune disorders and cognitive decline. Inflammation also plays a role in

obesity as it can impact metabolic function and exacerbate insulin resistance.

As such, it is crucial to maintain a balance between omega-6 and omega-3 fatty acids. The ideal way to reduce your omega-6 intake and achieve the appropriate balance between omega-3s is to reduce your intake of processed foods, particularly those that contain manufactured vegetable oils.

It is also a good idea to cook with natural oils, opting for olive oil, avocado oil or coconut oil over the processed variety made from vegetable oils.

An imbalance can have significant health implications as omega-6s are precursors to inflammatory compounds called eicosanoids.

Boost your intake

You can also increase your omega-3 intake, with supplements offering an easy and convenient source of EPA, DHA and ALA, especially if you struggle to consume enough omega-3rich foods.

An adequate omega-3 intake is also crucial during pregnancy and while breastfeeding, as these periods are important for foetal and infant development. For these reasons, pregnancy supplements typically contain omega-3s.

People with specific health

conditions such as heart disease, rheumatoid arthritis or depression may benefit from supplementation, but should only do so under medical guidance.

Those who follow a balanced diet and require additional omega EFAs in their diet can consider a product that combines omega-3, 6 and 9 in the ideal ratio. While supplementing with omega EFAs is generally safe, it is recommended that you consult with a qualified healthcare professional or dietitian for individualised advice, especially if you suffer from underlying health conditions or take any medications.

* To view references for this article, please visit www.livingfit.co.za/issue24/references or scan the QR code on page 7

According to findings from a study conducted by Japanese researchers, hitting the gym to build more muscle also develops thicker skin, which can reduce the signs of ageing, more so than aerobic exercise. Participants who lifted weights strengthened their skin by thickening their dermal layer, which can decrease sagging and pigment spots, resulting in younger-looking skin.

*Study published in the journal Scientific Reports.

LIFT

FOR YOUNGER-LOOKING SKIN

Just 20 minutes of kettlebell training three times a week improved VO2 max (a marker of your cardiovascular and respiratory fitness) by 6% in just one month, according to research conducted on female football players.

*Study published in Cell Reports Medicine.

10 minutes of mild exercise can boost your brain’s performance Did you know?

A study on the minimum effective dose (MED) for strength training found that lifting for just 20 minutes a week resulted in strength improvements that could last up to seven years. The extensive multiyear study included nearly 15,000 participants and showed that the ‘minimalist’ intense full-body approach to strength training included just one set to muscular failure for each of the six exercises at an extremely slow tempo, with reps lasting up to 20 seconds each.

ASK THE PROS

I am struggling to find the motivation to exercise regularly. What’s the best way to stick to the plan?

Celeste via social media

MUSCLES GROW STRONGER THE MORE YOU TRAIN THEM AND THE SAME GOES FOR YOUR MOTIVATION AND WILLPOWER.

Motivation is either intrinsic –a desire to do something for the enjoyment of the act itself – or extrinsic, which comes from an external reward like a heavier max lift or a better body. Motivation is your ‘why’ for hitting the gym to train.

However, motivation alone is not enough. You also need willpower to take action and make your goal a reality. It’s the muscle you use to resist temptations and push through training when motivation wanes. And just like a muscle, if you don’t flex it often enough, it weakens. Conversely, you can strengthen your willpower by flexing your mind-muscle more often.

Importantly, strong motivation can boost willpower. For instance, if you’re highly motivated towards a goal, it becomes easier

DID YOU KNOW When motivation and willpower are depleted, you’ll need to rely on good habits to help stay the course

to resist temptations and exert willpower. In the same way, the willpower to stick to the plan and achieve mini milestones can build the motivation needed to achieve that bigger, more audacious goal.

Using these tips will help you develop a steely resolve to exert unbreakable willpower and the grit and determination to achieve any goal with unwavering motivation.

1. Change your thoughts

Our thoughts influence our motivation levels and ultimate actions. When we consciously choose to think positively, we can transform our actions. Studies2 in psychology have found a direct link between a person’s emotions and willpower. People who tackle a task with a negative mindset (also known as a negativity bias), for example, are far more likely to quit before achieving their goal than those who start

with positive thoughts (or bias). So think about the positive aspects of your impending workout, like how you’ll feel afterwards or how you’ll be one step closer to your goal, rather than any negatives.

2. Take pride in yourself

A study2 published in the Journal of Consumer Research examined the specific role pride plays in selfdiscipline, determining that pride increases self-control, but only under certain circumstances.

The caveat is that you need to take pride in who you are, rather than what you have accomplished. In addition, pride over your ability to exert self-control decreases your willpower.

systems

While motivation and willpower are the two core ingredients for success, they are two finite mental resources. When you deplete your willpower and motivation, you will need to fall back on beneficial habits to stay the course.

The best way to establish the beneficial habits that characterise the regular training inherent in an active lifestyle is to create a system in your life. Systems determine what you do every day, like how, where and when you train. This system allows you to focus your efforts on the process by performing tasks you enjoy and that move you closer to the end goal, rather than fixating on an outcome or goal, which requires willpower and motivation.

4. Entertain your brain

While following a training plan or engaging in an activity you intrinsically enjoy is vital to sticking to your plan through sheer enjoyment, there are often tasks or workouts we dread. When you lack motivation or the willpower to get through a steady-state cardio session or track workout, bundle your task with something you enjoy.

Compiling a range of playlists to meet different

moods and workout intensities with your favourite songs can make a gym session more appealing. If you’re a fan of listening to podcasts or audiobooks, you can also reserve that pleasure for your hour in the gym.

By bundling an activity you enjoy – music or a podcast – with one you may lack the willpower to engage in – the workout – you’ll be more inclined to get through the session.

5. Give incentivesyourself

Another way to boost your willpower is to get yourself an accountability partner –someone other than yourself who will keep you honest and motivated to stick to your scheduled workouts.

Training with a partner can also serve as a type of commitment device because failing to show up for a scheduled session will mean letting down and disappointing your friend. Hiring a personal trainer or paying for a workout app is another effective option. The cost will create a monetary incentive to make the session or get full value from your investment.

Combine these supplements to power up your training in the gym and achieve your goals

While supplements manufactured using quality ingredients and science-backed formulations are highly effective on their own, there are numerous potent product combinations that you can use to boost your performance in the gym and achieve better results.

Whether you want to support muscle growth, accelerate your weight loss, boost your performance, or improve your health, you can often amplify the effects of potent supplements when you pair synergistic products together.

THE GOAL: THE GOAL:

ENERGISE YOUR WORKOUT

HOW: COMBINE A PRE-WORKOUT WITH B-COMPLEX VITAMINS

Pre-workout products typically contain caffeine and L-citrulline malate. Caffeine is a scientificallyvalidated stimulant that can improve alertness and focus, while L-citrulline malate can help increase nitric oxide (NO) production to improve blood flow and oxygen and nutrient delivery to working muscles.

B-complex vitamins play an important role in energy metabolism, so taking a B-complex supplement before your workout helps your body convert food into usable energy, which can help prevent fatigue and improve your overall workout performance.

PRODUCTS AVAILABLE BOOST YOUR STRENGTH

HOW: COMBINE CREATINE AND BETA-ALANINE

Creatine is one of the world’s most researched supplements and is also one of the most effective. It increases stored levels of creatine phosphate, which fuels short-duration, high-intensity muscle contractions.

Beta-alanine helps buffer the effects of lactic acid, which can limit muscle contractions, extending the time it takes for working muscles to fatigue. When combined, you’ll increase your work capacity, which allows you to train harder for longer, which is what ultimately delivers better gains in strength, size and fitness levels.

DID YOU KNOW

THE GOAL:

FUEL YOUR WORKOUT

HOW: COMBINE EAAS AND CARBOHYDRATES

An essential amino acid (EAA) supplement provides all nine essential amino acids your body can’t synthesise on its own. These get absorbed quickly during exercise, delivering the building blocks for muscle protein synthesis and helping prevent muscle breakdown. Your body can also break down circulating amino acids during training to spare muscle tissue.

Your muscles need glycogen during workouts to produce energy, which comes from carbohydrates. Ideal sources include maltodextrin, a complex carbohydrate that digests easily to provide readily available energy; the simple fast-releasing sugar dextrose; waxy maize starch, which provides a more sustained energy release; or cluster dextrin, a highly branched, cyclic dextrin that offers sustained energy with minimal bloating and digestive discomfort.

Pairing EAAs with carbs provides a readily available energy source, allowing your muscles to focus on performance rather than breaking down protein for energy.

Essential amino acids are crucial for muscle repair and growth, aiding in faster recovery and improved athletic performance.

The ideal timing for a postworkout shake is within 3060 minutes after your workout. This is when your muscles are most receptive to nutrients for repair and growth.

THE GOAL:

SUPPORT MUSCLE GROWTH AND RECOVERY

HOW: COMBINE WHEY AND L-GLUTAMINE

Protect hard-earned muscle and support growth and recovery with whey protein. This fast-absorbing protein source provides the full spectrum of amino acids needed to retain and build muscle after a workout.

L-glutamine is another important substance needed to create muscle and other protein structures and support recovery. This supplement stack also minimises muscle breakdown during training and boosts recovery and muscle repair.

DID YOU KNOW:

High-Intensity Interval Training (HIIT) is generally considered one of the most effective exercises for burning calories. It involves short bursts of intense exercise followed by brief periods of rest, maximising calorie burn in a shorter amount of time.

THE GOAL:

BURN FAT FASTER

HOW: COMBINE CLA AND L-CARNITINE

Tap into stored body fat more efficiently and boost your body’s fat-burning capacity by combining conjugated linoleic acid (CLA) and L-carnitine. This combo diverts fatty acids to muscle cells due to the effects of CLA, while L-carnitine efficiently transports them into the muscle cells where they are used to produce energy.

THE GOAL:

HOW: COMBINE VITAMIN A AND VITAMIN D

Vitamin A protects epithelium and mucus integrity in the body, which serve as our primary physical barriers against possible infection.

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.

THE GOAL:

HOW: COMBINE VITAMIN C AND VITAMIN E BOOST YOUR

Boost immunity to ward off infection and improve recovery, while also reducing oxidative stress by increasing your intake of vitamins C and E. These two potent antioxidants limit the impact of damaging free radicals that develop after intense or prolonged exercise, or during times of stress or illness.

A

Written by: Lil Bianchi, strength and conditioning coach and founder of OTG Athletic

Performed by: Aurelio Miguel Mkhwanazi Iaurelio_miguel._

5MOVES FOR SERIOUS STRENGTH

‘STRONG FIRST’ APPROACH WILL DELIVER THE RESULTS YOU WANT

Whether you train to get leaner, fitter, faster, more explosive or more muscular, you need to get strong first. Strength is the foundation on which you build physical fortitude and mental resilience as it carries over into every aspect of life, from everyday functional movements and physicality to movement efficiency and athletic performance.

LIFE IS MAKING US WEAK

The main reason why everyone should strength train is that modern life makes us weak. After hours spent sitting in chairs at school or work to loafing around on the couch bingewatching your favourite series, humans move a lot less than we used to. This lack of regular movement makes us weak and introduces biomechanical inefficiencies in the way our bodies move. As a result, we’re more prone to injuries, especially when we load our bodies under tension or engage in high-impact training like running.

We need strong muscles to stabilise the body, particularly during periods of repetitive force or prolonged stress, whether that’s training in the gym, running a race or simply going about our daily lives. Strength training also helps to develop all the supporting structures in our body, from joints and joint tissues to ligaments and tendons. Without adequate strength, we also become less efficient, which means our time spent training becomes less effective, no matter our aim.

DOWNLOAD THIS WORKOUT

PROGRAMMING STRENGTH

It’s important to make strength work the foundation of your programme. That means starting any new programme with a phase of strengthbased work and maintaining that strength with a selection of exercises included in more specific phases of the programme.

STRENGTH TRAINING GUIDELINES:

1 Do the work at the start of a session when your nervous system is not taxed and you have fuel in your tank.

2 Aim to perform 4-5 sets and keep reps low.

3 Base the weight you lift on your rate of perceived exertion.

As you progress, consult a qualified and experienced strength training coach for programming that is specific to your individual needs.

Alternative option: Split these lifts over four days and follow each lift with exercises that will assist the main lift by developing strength in your weaker areas.

For example, day 1 could include:

1. Sumo deadlift 5 x 5

2. Conventional deadlift 3 x 8

3. Barbell lunge 3 x 8/8

4. Back extensions 3 x15

For example, day 2 could include:

1. Zercher squat 3 x 6

2. Barbell high bar squat 5 x 7

3. Barbell good mornings 3 x10

4. Calf raises 3 x15

1 SUMO DEADLIFT

Stand in front of a loaded barbell. Place your feet in a wide stance, with your toes pointing outwards. Grasp the bar between your legs using a mixed grip that is slightly narrower than shoulder-width apart. THE MOVE: Drop your hips down until your thighs are parallel to the floor. From a stabilised, deep squat position lift the bar by driving your legs and hips upwards through your feet. Keep your chin up and your back straight as you lift, pulling your shoulders back at the top of the lift.

WHY IT WORKS: This variation is more technical than the conventional deadlift and requires more glute recruitment and hip strength.

FORM TIP: Keep your back straight and your knees pointed in the same direction as your feet.

MOVE

2

JEFFERSON DEADLIFT

Place a loaded barbell on the floor. Straddle the bar with a wide stance. THE MOVE: Drop down and grasp it with one hand in front of your body and the other hand behind it. Keep your back straight as you slowly extend your hips and knees to lift the barbell off the floor. Once in the upright position, hold the bar for a few seconds before you squat down to return to the starting position.

WHY YOU SHOULD DO IT: This unconventional deadlift hits a lot of areas that are missing in most trained movement patterns. It is possibly the best movement for core stability and hip durability.

PUSH PRESS

Position the unloaded end of the barbell away from you, resting it securely against a wall or in a specialised barbell anchor point. Hold the opposite, weighted end of the barbell, palm facing in. THE MOVE: Stand with your feet shoulder-width apart, bending slightly at the knees while pushing your glutes back. Start with your elbow by your side with your wrist up near your shoulder. Brace your core and press your arm up and overhead. Pause, and return the weight to the starting position.

WHY IT WORKS: This variation blends shoulder mobility and core stability, allowing the scapula to move freely while also getting more core recruitment.

ZERCHER SQUAT

Rack and stack a barbell at upper waist height (above the waist but below the chest) in a squat rack. Position your forearms under the bar, with your elbows placed shoulder-width apart. Pull the bar in close against your body. THE MOVE: Lift the bar so that it is resting on top of your forearms. Step away from the rack and position your legs shoulder-width apart with your toes pointing out slightly. Hinge at the hips and bend the knees to squat down, keeping your head and chest up as you do so. Push through your entire foot as you extend your hips and knees to return to the upright starting position.

FORM TIP:

This squat variation places the load in front of your body, which allows for a more upright torso position. It also teaches you to push your knees out and bum back.

WHY YOU SHOULD DO IT: As the bar is axially loaded, there is no compressive force on the spine. The load is carried in the front of the body, which makes for a safe deep squat that trains all the muscles commonly activated during the standard movement, delivering tons of posterior chain activation.

KETTLEBELL SNATCH 5

Place a heavy kettlebell on the floor between your legs. Hinge at the hips and bend your knees to drop down. Grab the handle with an overhand grip. Keep your arm straight and your shoulder over the kettlebell. THE MOVE: ‘Clean’ the kettlebell off the floor by extending your hips and knees. As you do so, shrug your shoulder and pull the kettlebell up with your arm. As you rise up, press the kettlebell overhead. Allow it to rotate around your hand. ‘Catch’ the kettlebell at shoulder height as you dip into a squat. Extend up into a standing position, keeping the kettlebell in the locked-out overhead position.

THE MOVE

20 million EMPOWERING CUSTOMERSworldwide OVER 20 YEARS*

20 million EMPOWERING worldwide

HYROX FEVER grips SA

THE WORLD SERIES OF FITNESS RACING HAS ARRIVED IN SOUTH AFRICA, WITH THE OFFICIAL LAUNCH OF HYROX IN THE COUNTRY GENERATING HUGE PUBLIC AND CORPORATE HYPE AS IT PUTS EVERY PARTICIPANT’S STRENGTH AND FITNESS TO THE ULTIMATE TEST.

Known as the premier global sport of fitness racing, HYROX – a combination of the words “hybrid” and “rockstar” –has rapidly become the fastest-growing mass participation fitness concept worldwide after finding its roots in Germany in 2017.

Functional fitness meets endurance

HYROX combines a 1km run followed by one workout, repeated 8 times, to challenge participants Each station requires participants to perform a different exercise, including SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges and wall balls.

HYROX is made for everybody, with different categories for different abilities, including Open, Pro, Doubles and Relay. With events held worldwide, HYROX provides athletes and fitness enthusiasts with a platform to test their limits and embrace a holistic approach to health and wellness.

Train for the challenge

HYROX launched its gym affiliation programme with gyms throughout South Africa in December 2023, which now offer HYROX classes and training programmes.

“Our expansion into South Africa aligns with our commitment to fostering a global community of dedicated athletes and promoting a culture of health and wellness,” said Moritz Fürtse, co-founder of HYROX.

“We’re looking forward to the best South Africa has to offer in showcasing their fitness prowess and embracing a new level of athletic challenges.”

Fitness racing ready to launch

The inaugural HYROX event in South Africa will take place in Cape Town on 21 September 2024 at the CTICC, followed by events in Johannesburg and Durban in 2025.

Participants can anticipate a day filled with intense competition, camaraderie and celebration of fitness achievements.

HYROX events are renowned for pushing participants to their limits through challenging workouts designed to test strength, stamina and overall fitness.

The South African launch allows athletes and fitness enthusiasts worldwide to experience the unique and exhilarating HYROX competition first-hand. Registrations are already open on the HYROX South Africa website for those interested in participating in future events.

“We’re excited to bring the full power of HYROX to South Africa and present a platform where brands can engage with a global fitness community and coveted demographic,” said Andrew Shaw, Managing Partner of HYROX South Africa.

“RedBull has derived brand value in its global partnership with HYROX, and we’re pleased they will be extending that partnership to South Africa.”

MyProtein

Pro x HYROX series

HYROX athletes looking to support their performance and recovery can also find an extensive range of MyProtein products exclusively at Dis-Chem Pharmacies. As the Official Nutrition Partner to HYROX, the MyProtein Pro x HYROX series includes products like Performance Protein, Electrofuel, Pre-Workout and Energy Gel.

Formulated for the dedicated and backed by experts, the MyProtein HYROX series fuels everyone from first-time competitors to world-record breakers. Whether you’re gearing up for a race, pushing your limits or recovering afterwards, the range is designed to optimise high-intensity training and support your performance on race day and your recovery.

Visit www.hyroxsa.com for more information or to enter, or join the conversion on Instagram by following @hyroxsa. Entries for HYROX Cape Town start at R600 per person for a Relay entry, R1,200 per person for a Doubles entry, and R1,300 per person for an Individual entry.

Geared up for success

Global sports company PUMA has also partnered with HYROX as the official apparel and footwear partner for all global HYROX races from 2024 to 2027.

PUMA has been a partner to HYROX since the first race held in Hamburg in 2018 with 600 competitors taking part. PUMA’s new worldwide partnership is testament to the global success of HYROX, which has seen more than 175,000 participants compete in more than 65 races during the 2023/24 season.

“Fitness is the largest sport in the world, and HYROX is the fastest growing mass participation fitness concept globally. We are therefore excited to bring this offering to our gym affiliate members and

“ “

HYROX IS THE FASTEST GROWING MASS PARTICIPATION FITNESS CONCEPT GLOBALLY.

5hours

When researchers studied people who did five hours of moderate exercise a week during early adulthood – double the minimum amount currently recommended for adults – they found this level of activity lowered the risk of hypertension considerably, and especially if people maintained their exercise habits until the age of 60.

*Study published in the American Journal of Preventive Medicine.

ENDURA

“ENDURANCE IS THE POWERHOUSE OF THE WISE”

A study found that high-intensity interval training on the treadmill significantly enhances brain function in older adults, with cognitive improvements lasting up to five years. This study confirms that this form of exercise both improves and sustains cognition in ageing populations, potentially reducing the risks associated with dementia.

*Study published in the journal Aging and Disease. The world record for running a backwards half marathon is 1 hour and 40 minutes!

A new study that looked at the effects of low energy availability among female endurance athletes found that undereating to lose weight – a common practice among serious and elite endurance athletes, especially females – negatively affects performance. Findings showed that insufficient energy intake was associated with increased systemic stress and immune system function.

*Study published in the journal Redox Biology.

ASK THE PROS

Recover like a pro What are additional steps I can take to improve my rest and recovery between training sessions?

OPTIMAL RECOVERY DEPENDS ON SEVERAL FACTORS, WITH PROPER NUTRITION AND ACTIVE REST BETWEEN INTENSE TRAINING SESSIONS THE KEYS TO BOUNCING BACK QUICKER FOR THE NEXT SESSION.

Poor recovery can harm your performance in the next session or race, as damaged muscle and connective tissue doesn’t have time to repair while the stress imposed by hard training can disrupt hormones, and strain your immune system.

Individualised response

Since every person’s body responds differently depending on various factors, such as genetics, environment, training

DID YOU KNOW

Light movement and fresh air enhance recovery and mental wellbeing

history, stress levels, nutrition and sleep quality, there isn’t a universal approach that works for everyone.

Nonetheless, some effective strategies exist to enhance recovery during your off days or those periods between sessions. While some experts recommend complete rest with minimal activity, others suggest light to moderate exercise and activity. The most effective approach is combining active recovery with rest to achieve better recovery outcomes than rest alone. Active recovery sessions generally include short, low to moderate intensity activities that are different from your main training.

Incorporating active recovery methods into your routine can enhance the

Malcolm via social media

EVERY PERSON’S BODY RECOVERS DIFFERENTLY

there is no universal approach.

efficiency of muscle, hormone, cardiovascular and immune system recovery in a shorter timeframe while amplifying your body’s capacity to respond to physical stress from training.

Recovery guidelines

What all experts agree on is the importance of getting sufficient quality sleep every night, and eating nutritious food with sufficient protein for tissue repair, ample carbohydrates to replenish energy stores, and fats for hormone production to support your bodily functions.

Beyond these measures, you can follow these widely accepted guidelines to optimise your rest and recovery between training sessions:

Keep moving every day. Go for a 3-5km walk while listening to your favourite music. Light movement and fresh air enhance recovery and mental wellbeing. You can also engage in active recovery with light, restorative activities like rowing, cycling, jogging or swimming. Include mobility and flexibility work like stretching and yoga to support recovery and suppleness.

Get a deep tissue sports massage and perform regular

foam rolling to maintain soft tissue health and function, working out adhesions and knots.

Use the pool, sauna or steam bath to accelerate recovery by promoting better blood flow. Attempt an ice bath if possible.

Rest on recovery days but avoid being sedentary to prevent stiffness and allow your body to adapt.

Take a mental break from your usual training routine. Engage in different exercises to give your mind a rest while staying on track with your fitness goals.

Follow a properly periodised training plan that includes de-loading weeks to give your body time to adapt and respond to the training stress.

LILL

NAVIGATES EVERY OBSTACLE TO MOUNTAIN BIKING GREATNESS

AN

ATHLETE’S CAREER TRAJECTORY TO THE PINNACLE OF THEIR SPORT IS SELDOM LINEAR BUT SOME FACE GREATER CHALLENGES THAN OTHERS ON THEIR JOURNEY TO SUCCESS.

While this is true for many, few athletes have overcome the obstacles in their way with the poise, grace and enduring smile that defines the career of elite mountain biker and Biogen-backed rider Candice Lill.

CANDICE OLYMPIANS

“YOU NEED SELF-BELIEF TO COMPETE AGAINST THE BEST AND SELFDISCIPLINE TO DO THE HARD WORKOUTS NEEDED TO RIDE AT THE HIGHEST LEVEL.

Photo credit: Piper Albrecht

In her words:

“YOU NEED TO LOVE IT TO SUCCEED. YOU CAN’T DO THE TRAINING AND COMPETE IF YOU DON’T HAVE THE DESIRE AND PASSION FOR IT.”

BORN TO RIDE

Candice has spent nearly 15 years competing at the highest level on the global mountain biking scene, doing what she loves most in life, and it shows.

After going for a ride with her dad at the age of three, Candice fell in love with cycling. She took every opportunity to ride on the family farm in the afternoons and on weekends, honing her skills and feeding her passion.

While Candice was always competitive at sports, the opportunity to combine her love for mountain biking with her desire to compete offered the perfect combination, which is clearly evident in her facial expression whenever she is on the bike.

Her enduring smile in every condition or situation says it all – there is no place she would rather be and nothing she would rather do than race a mountain bike.

FORGING HER OWN PATH

Her career showed great promise early on after she earned a bronze medal at the 2009 Junior World Championships held in Australia. However, she faced challenges in her professional career due to a lack of sufficient financial support.

Candice has had to largely pay her own way to forge a career in the sport and achieve her goals, footing the bill to travel abroad to compete in Europe against the best mountain bikers in the world.

However, these challenges have not held her back from tasting success at the highest level, or enjoying every pedal stroke on her way to becoming one of South Africa’s most successful cyclists on the international stage.

During this time, Candice was selected to represent South Africa at her first Olympic Games in London 2012. She competed again at the Tokyo 2020 Olympic Games and earned another bronze medal at the 2022 Commonwealth Games.

Photo credit: Piper Albrecht

BACKED FOR SUCCESS

Her persistence, dedication and success culminated in 2023, which was the first year when she finally had the necessary sponsorship backing to focus on all the races she needed to compete in, and the results reflected that.

Candice narrowly missed out on a World Championship jersey after finishing second in the 2023 UCI XCM World Championships, crossing the line a mere 54 seconds behind winner Mona Mitterwalner from Austria.

Her World Championship silver medal topped off a stellar year of achievements, which included the SA National Mountain Bike XCO and inaugural XCC titles, and a second place at the 2023 Absa Cape Epic. She delivered consistent results on the international UCI XCO World Cup series after finishing 25th in the opening XCO World Cup event at Nové Město na Moravě in the Czech Republic.

Candice returned to South Africa to add more national titles to her resume in early June by winning the XCO and XCC African titles in KZN. She has also finished regularly in the top 35 at other XCO races, including 34th at Lenzerheide in Switzerland and 22nd at Val Di Sole Trentino in Italy.

Importantly, her success on home soil secured her sufficient UCI points to move into the Top 40 in the UCI World Rankings, which gained her access to the XCC sprint race series. She took the opportunity to notch up consistent performances to bag additional points with numerous top 30 finishes, including 20th at Val Di Sole Trentino, 24th at LeogangSalzburgerland in Austria and 25th at Lenzerheide.

Photo credit: Piper Albrecht

BREAKTHROUGH SUCCESS

In 2024, Candice partnered with Mona for the 2024 Absa Cape Epic, with the duo convincingly winning the 2024 Momentum Medical Scheme Tankwa Trek presented by Biogen in February as part of their preparations, which served as an ideal base from which to build for the Olympics and 2024 World Championships.

She carried her impressive form into the UCI MTB World Cup XCO season, earning a breakthrough podium result at the Women’s Elite XCO race in Val Di Sole Trentino in June after finishing third – she was the only rider on the podium to not race for a factory team, serving as another reminder of the challenges she faces compared to her competitors. It was arguably the biggest result of her career and a dream come true for Candice. With the widest smile on the podium, everyone could clearly see that her

CHASING THE OLYMPIC DREAM

The result was also the ideal confidence booster going into her final Olympic build, adding Candice’s name to the list of potential medallists in the Women’s Cross-Country event, which would be the realisation of her ultimate goal.

In the form of her life, Candice lined up as one of the favourites at Elancourt Hill, Saint-Quentin-en-Yvelines on 28 July for the Cross-Country Mountain Bike race at Paris

With ambitions of earning a coveted Olympic medal, a blowout to her back wheel on the roll-downs left Candice without a tyre on her rim. Despite the setback, she soldiered on, finishing a credible 20th overall after running with her bike to the technical zone to get a new rear wheel. Quitting was never an option.

Candice has now set her sights on carrying her form into the 2024 World Championships, being held in Andorra.

INSPIRING THE NEXT GENERATION

Candice says she loves the feeling of freedom she gets from riding out in nature, and it is this love for the sport that fuels her success.

“You need to love it to succeed. You can’t do the training and compete if you don’t have the desire and passion for it,” says Candice.

“You need self-belief to compete against the best and selfdiscipline to do the hard workouts needed to ride at the highest level. You really need to love what you do to get through them.”

Candice hopes her success will show other South African female riders that they, too, can make it on the world stage.

CANDICE’S

Beat the heat with these

tips for cyclists

Summers on the Highveld are hot, and when temperatures rise, cyclists start to sweat – a lot. Every year, nearly 30,000 cyclists take to the streets of South Africa’s biggest city for the Virgin Active Ride Joburg 947 cycle race, with some riding through the midday and afternoon heat to earn a coveted finisher’s medal.

When riding for longer than an hour, particularly in hot and humid conditions, cyclists need to consider their hydration needs, in addition to meeting their energy demands.

* To view references for this article, please visit www.livingfit.co.za/issue24/references or scan the QR code on page 7

Water WON’T CUT IT

In fact, a 2021 study1 determined that hydration is just as (if not more) important than your carbohydrate intake during push-to-the-finish cycling in the heat.

GET SALTY

From a cycling perspective, electrolytes are vital for maintaining fluid balance. Relying solely on plain water or carbohydratebased energy drinks can leave you feeling bloated and will reduce your desire to drink sufficiently to replace lost fluid.

Plain water, especially treated water, also lacks important electrolyte salts like sodium, chloride and potassium, which we need to help regulate and maintain fluid balance.

While the biggest benefit from electrolytes emerged in shortduration, all-out time trials, the researchers concluded that cycling performance improved during a slightly longer time trial following the consumption of either an electrolyte or carbohydrate-based energy drink when compared to water. That essentially means when the sweat starts pouring, water alone won’t cut it. You want to add electrolytes to replace the minerals lost through sweat, which the body needs to conduct electrical activity for muscle contractions, nerve impulse transmission and various other bodily functions.

WATER ALONE WON’T CUT IT.

Electrolyte powders, tablets and drops offer a convenient way to add essential minerals to water, while sports drinks and natural sources like coconut water and fruit provide a tasty way to boost electrolyte intake.

The correct concentration of these electrolytes in our bodies ensures we absorb fluid during exercise, whereas an imbalance could lead to poor absorption that results in dehydration, bloating and a waterlogged gut.

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

GETTING YOUR HYDRATION ON POINT

When it comes to hydration strategies, it seems simply drinking to thirst or according to a planned structured intake are appropriate recommendations, based on findings from a 2017 metaanalysis2

The most important consideration is not waiting until you’re very thirsty to start drinking. Taking little sips early and often when you start your ride is a sensible approach.

However, it is important to not overhydrate by drinking too much liquid, especially drinks that do not contain electrolytes. Excessive fluid intake can dilute electrolyte concentrations (particularly sodium) in the blood, which can lead to a condition known as hyponatraemia3. This condition can lead to various symptoms that range from mild to serious, including nausea and vomiting, a headache, confusion, disorientation, drowsiness, slurred speech, fatigue or muscle weakness, spasms or cramps, restlessness and irritability and, in severe cases, seizures, coma or even death.

PRODUCTS AVAILABLE

ESTIMATING YOUR HYDRATION NEEDS

One way to determine how much to drink on the bike in any situation is to conduct a 60-minute sweat test:

STEP 1: Hydrate well during the day.

STEP 2: Weigh yourself without clothes on. Note your weight.

STEP 3: Head out for a time trial at racing intensity for 60 minutes. Don’t drink during the ride.

STEP 4: After your ride, strip down, towel off any sweat and weigh yourself again.

Perform the test a few times to get an average reading.

The difference in the weight in grams will equate to your total fluid losses in millilitres (ml). Normal fluid loss is typically 500-1000ml per hour. You should aim to drink a minimum of 75% of this value per hour during your race or long training rides, alternating between an electrolyte and energy drink, or using a combined product.

When you get your hydration on point by consuming electrolyte replacement drinks, you may find that you perform better and reduce your risk of dehydration and muscle cramps on the day4, which means a more enjoyable experience on race day or even a new PB. You also support your recovery demands by replacing what hard efforts in the heat take out of your body through sweat.

hydrate

Purefit Hydrator

USN Cramp Block

A 27-YEAR COMMITMENT TO CYCLING AND HEALTH A 27-YEAR COMMITMENT TO CYCLING AND HEALTH

PASSION FUELS MILLARS TO COMPLETE THEIR VIRGIN ACTIVE RIDE JOBURG STREAK

What does it take to participate in every Virgin Active Ride Joburg 97km race since the event’s inception? Twenty-six events later, Denise and Terry Millar will tell you that the answer is a burning passion for cycling and a healthy dose of peer pressure.

As a “cycling family”, this event was never seen as optional for the Millars. Rather, it is a yearly milestone etched in the calendar. At 75 years of age, the Millars are gearing up to take to yet another start line in 2024, rounding their tally to 27 Virgin Active Ride Joburg races, with no intention of slowing down anytime soon.

FROM RACING SNAKES TO FAMILY TRADITIONS

For the past 15 years, Terry and Denise have ridden alongside one

another, motivating each other as they go.

“We’ve climbed every hill together, side by side,” says Terry, “start to finish.” He humorously adds that if it was not for Denise, he probably would not be here today. “She’s the real disciplined one. Whenever I’ve wanted to sleep in and miss a training ride, she motivates us,” he says.

But it wasn’t always like that. In his heyday, Terry led the pack – a real “racing snake” as he terms it, finishing with impressive times and gunning for glory.

Denise took to cycling with shared enthusiasm, albeit with a completely different approach. She explains that the real magic for her was not individual triumph,

but rather getting to ride in her club peloton.

“That’s what kept me coming back. Riding in the peloton was a lot of fun. We’d ride hard, but also stop to regroup throughout the event,” shared Denise. “It was nice that we could go out and do our thing, enjoying the event in different ways,” adds Terry.

Along with riding with her cycling club (Club 100), Denise rode many Virgin Active Ride Joburg races with their daughter Nicky Ryder, who married former SA pro cyclist Douglas Ryder.

“I rode my best time while riding with Nicky. I remember crossing the line in just over three hours, and Nicky promptly telling me if I’d ridden just a bit faster I’d have broken the 3-hour mark. I had to remind her that

“WE’VE CLIMBED EVERY HILL TOGETHER, SIDE BY SIDE.”

I was actually vomiting from exertion at one point, and I’d damn-near given it my all,” Denise fondly recalls, with a smile. “That really was one of the best times of our lives, when the whole family was involved.”

And Denise really means the whole family. When asked about their other daughter, Taryn, Terry shared that she was not exempt from their ‘Ride Joburg craze’ “It was so much of a family tradition that even the non-riders of the family were roped into a good few,” he chuckles. “I remember the one year Taryn rode and got a puncture. A kind passerby stopped to help, and she jokingly told him to leave her because fixing it would mean she had to keep going,” recalls Denise. “I think she enjoyed being part of it though, even if it wasn’t her chosen sport.”

THE TOUGHEST HILL, HEALTH BENEFITS AND UNYIELDING SPIRIT

When asked about the toughest part of the route, Denise and Terry agreed: “Jan Smuts”. It’s a particularly gnarly hill, with a steep finish, waiting for riders near the end of the race, with the warmer temperatures adding to the suffering.

This was particularly true for Denise in 2023, as she rode her most difficult race to date. “I felt I had to fight for every pedal stroke, and seriously struggled up there. At one point, I even considered getting off to push,” she says.

“I remember collapsing when I eventually crossed the finish line. I received fantastic medical attention immediately, and luckily they helped with what was actually severe dehydration,” she adds. Despite this sufferfest, Denise is quick to affirm that she is ready to do it all again in 2024.

After such a difficult ride in 2023, the couple would be forgiven for hanging up their kit and instead spectating, but that’s simply not the case. In many ways, cycling is what keeps them young and healthy. They see giving up cycling prematurely as giving up these benefits, too.

Over the past 26 years, the Virgin Active Ride Joburg, proudly hosted by the vibrant City of Johannesburg, has played a pivotal role in showcasing the city’s dynamism and electric atmosphere by giving cycling enthusiasts from around the world the chance to take to the M1 highway and own the streets of Joburg. Join us for the Virgin Active Ride Joburg mountain bike races on the 9th & 10th of November, and for our road races (35km & 97km) on the 17th of November to Ride Joburg at its Best.

“This is an event we will continue to ride for as long as we are able to,” says Denise. “Cycling is the perfect non-weight-bearing sport. Compared to our peers, we are so mobile and fit and I don’t see any reason to give up the sport that has kept us this way,” she adds.

It’s stories like this that show us this couple’s tenacity and grit, as 27 consecutive years of riding the race is no small feat.

They’ve experienced the good, the bad and the ugly of this sport. In their true dedicated style, the Millars remain steadfast in their belief that it’s better to have partaken, than to have not shown up.

“I have never gotten to the end of the race and wondered ‘why the hell did I do that?’. I have always enjoyed it. Look, it’s hard and, as you get older, it gets harder, but it’s always worth it,” says Terry.

DON’T LET RUNNING BECOME A

PAIN IN THE KNEE

AS A HIGH-IMPACT ACTIVITY, RUNNING IS FRAUGHT WITH INJURY RISK, EVEN THOUGH THE HUMAN BODY WAS SPECIFICALLY DESIGNED TO RUN.

According to research1, the incidence of running‐related injuries (RRIs) ranges from 20-70% or from 2.5 to 59 injuries per1000 hours of running. There are numerous reasons why runners get injured – too much too soon, existing biomechanical dysfunction, poor mobility and technique, strength imbalances and weak muscles are just a few of the common culprits.

Common knee injuries

RUNNER’S KNEE

One of the most common ways these problems present is through knee pain. In fact, it is so prevalent that there is a condition specifically called runner’s knee, even though it’s not restricted to runners.

These conditions can affect anyone, from experienced runners who push themselves to the limit to beginners whose muscles and connective tissues aren’t conditioned for high volume and intense training and racing.

When it comes to knee injuries among runners, these are a few common pains in the leg that afflict athletes1:

Patellofemoral Pain Syndrome (PFPS) or runner’s knee: Pain in the front of the knee, behind the kneecap (patella) arising from the patellofemoral joint itself, or the adjacent soft tissues.

Meniscal injuries:

The meniscus is a C-shaped piece of cartilage that acts as a shock absorber in the knee joint. It helps distribute weight evenly and provides stability.

Diagnose it:

Common symptoms include pain, often on the inner or outer side of the knee, swelling, locking or catching of the knee, difficulty straightening or bending the knee, and clicking or popping sounds in the knee.

Patellar tendinitis:

This common overuse injury among runners occurs when the tendon connecting your kneecap (patella) to your shinbone (tibia) becomes inflamed due to repetitive stress.

Diagnose it:

Symptoms include pain just below the kneecap, tenderness to touch and joint stiffness, especially in the morning.

Iliotibial band syndrome (ITB):

Diffuse pain on the outside (lateral) part of the knee due to an inflamed iliotibial band that slides across the lateral condyle of the femur as the knee is flexed and extended repeatedly.

THESE RUNNINGRELATED KNEE INJURIES ARE REPETITIVE STRAIN INJURIES AND, UNFORTUNATELY, TEND TO BECOME CHRONIC, which can be extremely frustrating for active individuals as they limit most types of exercise, not just running. They also impact your ability to train and perform at your best at races.

Multiple risk factors

While many runners will blame their knee problems on running itself or their shoes, the truth is that injuries are more likely caused by the way they run, poor program periodisation, underlying weaknesses and mobility and flexibility issues.

The common factors implicated in runner’s knee and other lower limb issues are multifaceted. The most common are:

Overuse:

Repeated bending can irritate the nerves of the kneecap. Overstretched tendons are also known to cause pain in a runner’s knee.

Misalignment:

If the hips and pelvis are misaligned, then the physical stress imposed on the body during running won’t necessarily be evenly distributed. As a result, certain parts of the body bear too much weight, which eventually results in injury, with the knee a common location where symptoms present.

Nutritional support

Weak muscles:

Many runners have weak core stabilisers and glutes. Accordingly, other muscles must overcompensate, most commonly the hip flexors, thighs and adductors. Injury is then likely as these muscles need to perform their primary function in addition to a secondary function that they were never designed for.

There is no set recovery period when treating knee and other running-related injuries. The time it takes to get back on the road depends on numerous factors.

Another important element in your treatment approach should include supplying your knee tendons with the structural proteins they need to repair and replace old or damaged fibres, namely collagen.

However, it can be difficult to get sufficient collagen from our diet because the main sources are animal bones, tendons and connective tissues, which few people cook with or eat. As such, collagen supplements offer an ideal solution.

Poor technique:

While heel striking is generally considered poor technique as it imparts greater forces up the leg, into the hips, the truth is that the position of your foot strike in relation to your hips is more important. Heel striking directly under your hips, with a bent knee, results in less vertical rebound force than heel striking in front of your hips with a straight leg

*

Reducing your risk

If you suffer from one of these injuries, a suitable and effective treatment protocol should include the following three phases:

Phase 1: Recovery

Phase 2: Rehabilitation

Phase 3: Prehabilitation

Reduce training volume and/or intensity, or stop running completely until symptoms disappear.

See a specialist who can treat the injury directly – both the cause and the symptoms – with treatments such as physical therapy, including physiotherapy, chiropractic adjustments, acupuncture, shockwave therapy, transcutaneous electrical nerve stimulation (TENS), infrared therapy and massage.

Implement proactive healing protocols, such as rest, hot-cold contrasting and foam rolling.

Get a biomechanical assessment to identify any root-cause dysfunction or imbalances.

1 2 3 4 5

Re-look your running shoes and get a complete biomechanical gait and functional movement analysis (don’t just analyse your foot strike).

Use knee support if required to alleviate or reduce symptoms.

Build up mileage gradually by following a properly periodised programme.

Improve core, glute and leg muscle strength – focus on correcting underlying muscle imbalances.

Improve mobility by incorporating daily drills into your routine, particularly before runs (in addition to dynamic stretching).

Use a foam roller to loosen muscles and tendons after training.

Do some light static stretching after every run, but don’t overstretch. 1 2 3 4

Once fully recovered, engage in a regular strength training program that includes key compound lifts like squats and deadlifts, lots of single-leg (unilateral) exercises, and targeted glute work2

Develop a strong core with a variety of ab exercises, including bracing.

Achieve and maintain a healthy weight within your ideal BMI.

Buy quality running shoes and discard them once they lose their shape or the sole becomes too worn or irregular. 1 2 3 4

YOUR SHOES: Focus on fit, cushioning, support and purpose.

FIT: The shoe should hug your foot comfortably without being too tight or loose.

CUSHIONING:

Consider your running style and terrain. More cushion for high impact, less for responsiveness.

SUPPORT: Look for stability if you overpronate or supinate. Neutral shoes work for most.

PURPOSE: Choose a shoe designed for your running type (road, trail, etc.) and distance.

CONQUERS COMRADES

Piet Wiersma

Running in the green colours of the Biogenbacked Nedbank Running Club International squad, Piet Wiersma made history in 2024 when he became the first runner from The Netherlands to claim the coveted Comrades Marathon title.

NARROW MISSES

Wiersma missed Leonid Shvetsov’s up-run record of 5:24:49 by a mere 11 seconds, making him the secondfastest in the men’s race.

Nedbank Running Club teammate Dan Matshailwe was second in 5:25:45, with Ethiopian Degefa Lafebo finishing third in 5:27:48.

The ultra-marathon specialist, who leapfrogged the usual progression of competing in marathons before ascending to elite ultra-marathon racing, surged away on the final big climb of the race to outpace a deep field that included defending champion Tete Dijana.

Crossing the line in 5:25:00, Piet secured the most prestigious title of his career and earned R825,000 in prize money, cementing his status as a global ultra-endurance running legend for his exceptional endurance, relentless determination and endearing humility and sportsmanship.

5:25:00

This realisation helped Piet decide to focus on ultra-distance running, as he felt genetic abilities played less of a role, with training and mental strength bigger contributing factors to success in ultra-marathons.

After narrowly finishing second to Dijana in 2023, Piet lined up outside Durban City Hall on 9 June better prepared than ever.

“My ultra-marathon career started in 2019. While I had the genetic talent to become an elite runner, my 5km and 10km times suggested I wasn’t fast enough to race with the top athletes in the marathon.”

“I ran my first 60km trail run, then went to the Austrian Alps to run my first 100km mountain ultra a month later as I loved being outdoors in the mountains.”

In 2022, he ran the 100km National Championships race in The Netherlands and won. This result qualified him for the World

Championships, where he finished third in 6:18:47, despite limited training due to an injury.

“That result gave me confidence because I knew I had the potential and could compete with the best in the world. I then started preparing for the 100km World Record attempt in 2023.”

FASTEST DEBUT EVER

While Piet was leading the World Record race through the 72km mark, he pulled out and spent the next month training on hilly routes to prepare for the 2023 Comrades down run.

Photo

“I was still studying then, so I couldn’t fully dedicate my time to training. I also spent the most time training on flat terrain in 2023 for the world record attempt.”

After adding hill training to his routine for a month, Piet travelled to South Africa for his first Comrades in 2023, where he finished second in the fastest debut time in history

After graduating with a master's degree in November 2023, Piet finally had the time to commit to training and preparing as a full-time athlete.

“I went to my first training camp in Kenya in five years in 2024, where I lived and trained at high altitude with some of the best marathon runners in the world.”

Piet was able to train throughout the entire six-week camp without any time off due to injury, which he credits as another factor in his ultimate success.

FINDING HIS TRAINING GROOVE

“While I was living in Kaptagat in Kenya, I found the training groove and rekindled my passion and inspiration to train. The athletes I trained with run their for lives – for their families and their survival – which gave a new perspective on my reasons to run.”

Piet also used the 2024 Comrades as a litmus test for his career, as he had to decide if he would pursue running as a professional athlete or forge a different path in life.

“If I didn’t achieve success, I may have reconsidered my running career. This meant the stakes were extremely high, which gave me extra motivation to train.”

Piet says Kaptagat offered the perfect environment to concentrate on

becoming a better runner, as his entire focus was on training, resting and recovering without the additional life stress of studying.

“The extra time for rest and additional naps was something my preparation was missing while I was a student, as that time was needed for life’s other priorities.”

Piet upped his mileage, peaking at 200km training weeks, while averaging about 180km a week.

His training also included more hills in preparation for the daunting Comrades up-run route.

“My easy and recovery runs were easier and my intensity runs were harder than ever. I also had the opportunity to do double run days, with my main run in the morning and very easy afternoon runs.”

A HOLISTIC APPROACH

Piet says he doesn’t do too much core and strength work, unless he has a strength imbalance. “I find this extra work is not that essential when you train on so many hills. I have never felt that I lacked strength.”

He performs stretching after most runs, except after fast workouts. “I follow my instinct. I am mobile now but as my training ramps up, I might need to stretch more to avoid injury.”

He also has massages twice a week and uses a massage gun daily to improve recovery and reduce injury risk with some soft tissue support.

From a dietary perspective, Piet focuses on eating mostly natural foods, which is the only option in Kenya.

“Almost everything is fresh from the farm. As a vegetarian

athlete, I eat lots of vegetables and natural carbs, and supplement some things to make sure I get sufficient protein and other nutrients, particularly iron.”

BETTER PREPARED

With a solid training block under his belt, Piet arrived in South Africa better prepared than the year before. He also learnt lessons from his previous race experience, which he implemented in 2024.

“I missed a few feeding stations in 2023, which caused the energy crash near the finish last year that cost me the win. This year, I made sure I got a bottle and energy gel every 5km.” Piet also uses caffeine later in the race.

PIET’S BIOGEN STACK WHILE IN SOUTH AFRICA:

“Nick Bester and the Nedbank Running Club have vast experience in the race. This support was essential to my success at Comrades.”

He believes the support provided to athletes from the Nedbank Running Club was pivotal to his success. This included meeting his energy and protein requirements while training and racing in South Africa with a range of Biogen products.

Piet says the information he got from the team last year as a novice was invaluable, with the knowledge shared by the experienced athletes, including Nick, helping accelerate his learning curve and making the experience less complicated.

“This support is essential if you want to finish on the podium. I also felt more part of the team this year after coming in as a relatively unknown athlete last year. This time, everyone knew what I was capable of.”

PIET’S WEEKLY WORKOUT STRUCTURE:

MONDAY: AM 20-25km; PM 10km very easy recovery run

TUESDAY: AM Group fartlek (20-25km); PM 10km very easy run

WEDNESDAY: AM 20km; PM 10km very easy

THURSDAY: AM fast long run workout (40-60km)

FRIDAY: AM 20km

SATURDAY: AM 20-25km; PM 10km very easy

SUNDAY: AM 20-25km

Biogen Cytogen Racing Mix

Biogen Real Fruit Energy Gels

Biogen Plant Based Protein

SURGING TO SUCCESS

The meticulous training and support on race day filled Piet with the confidence he needed to perform at his best and deliver his dominant performance over the closing kilometres.

“I felt that I was the best hill runner in the field this year and that allowed me to make the break up Polly Shortts. I felt strong on every hill, which gave me the confidence that I could run the race the way I wanted to.”

His legendary performance helped Piet secure a full contract for next year, which means he will put his full effort into defending his title and possibly look to break the down run record.

“I am looking forward to the next down run. Knowing what it entails means I will be better prepared. Finishing in Durban is huge and such an experience to have the support on the road into the finish.”

Piet is back in Kaptagat preparing for the Valencia marathon in December, where he is aiming to break 2:10:00.

“Training for a marathon means I can train more with the groups in the area, which will make the training more interesting for me. Improving my speed is also the perfect base to build on for Comrades 2025.”

MOUNTAIN MOBILITY

“Motivation

doesn’t always come as a flash of inspiration; sometimes, it’s a quiet nudge or a persistent feeling that something more is possible.”

Summiting the highest peaks – both literally and metaphorically – requires a level of mental and physical strength that many of us don’t believe we can achieve, but mother of seven (yes, you read that right!) Jenn is proof that anything is possible with the right motivation and approach.

After surviving a lifethreatening car accident in 2018 involving her SUV and a semi-truck, Jenn was left awestruck and emboldened as rescue workers were amazed that she came out of it alive.

That’s when she realised you don’t get to choose when you leave this life but you can choose how you live it. Emboldened by this awareness, she set out to live in a more authentic and adventurous way.

Inspired to climb a mountain for her 40th birthday in 2020, her son raised the stakes by suggesting Mount Everest. Not one to back down from a challenge, she accepted the dare.

During her training, her coach upped the ante and proposed that she go for a Guinness World Record and become the first woman to climb the 7 Second Summits – the seven secondhighest peaks on each continent, which many consider a more difficult challenge than the Seven Summits, which includes the highest peaks on each continent, including Everest and Denali.

Today, Jenn is a world record holder who elevates others to master their own summit in life. She’s a successful business owner and an international speaker, author and the host of the Seek Your Next Summit podcast. She is focused on inspiring others to go beyond success to a life of significance.

Mount Logan, Canada North America

K2, Pakistan, China border Asia

Ojos del Salado, Chile South America

The 7 Second Summits THE SEVEN SECOND-HIGHEST PEAKS ON EACH CONTINENT

Reaching your peak

Choosing to take charge of your physical and mental health and lifestyle is a worthy pursuit for anyone but, for many, taking the first step to a new life is the scariest and most difficult.

“For many, the first step toward change is daunting because it represents stepping into the unknown, leaving behind the comfort of the familiar,” says Jenn.

“My accident was a defining moment, a clarion

CONQUER ANY HIKE OR PHYSICAL CHALLENGE WITH A MOBILE BODY AND RESILIENT MIND

Mount Kenya, Kenya Africa

Gora Dykh-Tau, Russia Europe

Mount Tyree, Antarctic

Mount Townsend, Australia

call that forced me to reassess everything in my life. However, not everyone experiences such a dramatic tipping point.”

The good news is that you don’t need a life-altering event to ignite change.

“Motivation doesn’t always come as a flash of inspiration; sometimes, it’s a quiet nudge or a persistent feeling that something more is possible.”

To find that motivation, Jenn says you can start by connecting with your “why” – your reason to make a change. “It is the foundation that keeps you grounded when the journey gets tough.”

Another powerful approach is to take small, manageable steps, continues Jenn. “The first step doesn’t have to be a giant leap. It’s often the small, consistent actions that lead to lasting change. Break down your goals into bitesized pieces and celebrate each small victory. This approach not only builds confidence but also creates momentum.”

Lastly, Jenn says you shouldn’t be afraid to embrace discomfort. “Change is often uncomfortable because it challenges us to grow beyond our limits, but it’s in that discomfort that we find our true resilience and strength. Remember, it’s not about achieving perfection; it’s about making progress and showing up for yourself day after day.”

Building mental strength

Beyond the physical strength Jenn developed to achieve her monumental feats, it is mental resilience and fortitude that defines her success.

“Building and maintaining mental resilience has been at the core of every mountain I’ve climbed, both literal and metaphorical. The physical challenges are significant, but the mental fortitude determines whether you succeed or fall short,” explains Jenn.

Whether she is facing a difficult climb or a personal challenge, breaking it down into manageable steps has been essential to her success.

“I often remind myself to take the ‘safe step’, focusing on the next best move rather than getting lost in the enormity of the journey. This approach helps me stay grounded and reduces anxiety, allowing me to push through even when things get tough.”

Another critical lesson she shares is the importance of reframing negative experiences, as our minds tend to dwell on failures or fears.

“I’ve learned to be the DJ of my memories, diluting the negative and amplifying the positive. By consciously focusing on what I’ve learned, rather than what I’ve lost, I’ve maintained a positive outlook and built a resilient mindset.”

In this regard, Jenn says maintaining your mental muscle is much like physical training – it requires consistent practice.

“Daily habits like meditation, journalling and visualisation help me stay mentally sharp and connected to my deeper purpose. These practices reinforce my resilience and ensure that I’m not just reacting to life but proactively shaping it”.

The physical foundation

However, a resilient mind must reside in a strong body. For this reason, Jenn also works to foster her physical strength and optimal biomechanical function.

“When your body is strong and functioning efficiently, it enhances mental clarity by improving blood flow to the brain. This increased cognitive function allows you to handle stress better, make decisions

under pressure and maintain focus during challenging situations,” she explains.

“Moreover, physical strength builds confidence. Knowing that your body can handle physical challenges gives you a sense of capability that extends into other areas of life. This confidence is vital to mental resilience, empowering you to face and overcome obstacles with a stronger mindset.”

According to Jenn, building a breakproof mindset is similar to physical strength and requires intentional practice and dedication. Here are a few strategies that have helped her:

Growth happens outside your comfort zone. Build confidence and adaptability by deliberately facing challenging situations.

Prioritise the journey over the destination. Staying present and engaged in the process helps you navigate setbacks with resilience and keeps you grounded in the moment.

Connecting with your why anchors you to your purpose when challenges arise. Your “why” becomes your motivation to persevere through adversity and stay committed.

Resilience isn’t about being invincible, it’s about bouncing back. Treat yourself with kindness, learn from setbacks and move forward.

Conquering big mountains takes big teams. It is so important to surround yourself with people who believe in and encourage you. A strong support network provides perspective and helps you stay resilient during tough times.

MOUNTAIN MOBILITY

DYNAMIC

MOBILITY DRILLS

Like mental strength, mobility is a crucial yet often overlooked aspect of holistic health and fitness.

To ensure it fits into her busy lifestyle, Jenn treats mobility work equally as any other part of her training.

“Instead of viewing it as optional, I integrate it into my daily routine, particularly during warmups and cool-downs, ensuring I consistently address flexibility and joint health.”

She also pairs mobility exercises with mindfulness practices, using the time to breathe deeply and clear her mind.

“This approach helps me enhance both physical and mental resilience. On busy days, I incorporate mobility into daily tasks - stretching during calls or using a foam roller during breaks - ensuring it remains a priority.

By making mobility a nonnegotiable part of her routine, she maintains the physical and mental agility needed to crest any summit in life.

EAR TO SKY

NECK ROTATIONS

Stand upright with a tall posture, with your hands together behind your back and your chest up THE MOVE: Gently rotate your chin over your shoulder looking back. Repeat this towards the other direction over the opposite shoulder. Perform 10-20 to each side. Form tip: As you continue the drill, try to look further and further back, increasing the range of motion of each rotation.

Stand upright with a tall posture, with your hands together behind your back and your chest up. THE MOVE: Gently raise your right ear and chin towards the sky, lengthening your Pause at the end of the range of motion, return to a neutral neck position, and then repeat for the other Perform 10-20 to each side.

ROTATIONAL SQUAT

THE MOVE: Step backwards at a 45-degree angle with your left leg. Keep your trailing right leg straight and locked out at the knee joint. As you step back, put all the weight onto your left heel sitting back into your hip. Pause briefly at the bottom position while keeping your right knee out and in line with your toes. Drive off your right foot to return to the starting position. Repeat on the other side. Perform 10 per leg.

BAND DISLOCATES

Form tip: Keep your arms straight throughout the movement.

Stand tall with good posture. Hold a band with a very wide grip. THE MOVE: Keep your arms straight and locked out as you slowly rotate the band up and over your head. Touch your lower back and return to the starting position. Perform 15 full rotations from front to back.

Grab a kettlebell upside down with two hands around the horns. Lift the kettlebell to your upper chest. THE MOVE: Slowly bring the kettlebell to your left ear, behind your head, to your right ear and then back to your upper chest. Perform 10 in each direction.

Form tip: Try to keep the kettlebell in line with your neck when it is behind your head. Focus on driving your elbows up and back to generate the movement of the kettlebell.

KETTLEBELL HALOS

Dynamic mobility drills are excellent to prepare your body for a hike up a mountain, before a workout or on a rest day for some active recovery as they:

1. Mobilise connective tissues and muscles, making them more elastic.

2. Circulate synovial fluid to improve joint function.

3. Improve neural control of movements.

These benefits help increase range of motion (ROM) and neural activation, thus improving movement quality for subsequent exercises or activities. Give this workout a try to ensure you’re ready to tackle every challenging situation in life, whether it’s summiting one of the world’s highest peaks or overcoming your own personal Everest.

The Drill

Neck rotations 10-20 to each side

Ear to sky 10-20 to each side

Rotational squat 10 per leg

Band dislocates 15 full rotations

Kettlebell halos 10 in each direction

Lying side wipers 10 per side

Squat stands 10 reps

Soldier march 10 per leg

LYING SIDE WIPERS

Lie on your left side with your left leg straight and right leg bent at 90 degrees. Keep your arms straight out at a 90-degree angle to your torso, palms together. THE MOVE: Look over your shoulder and rotate your right arm backwards, trying to get your right shoulder as close to the ground as possible. Briefly pause at the end range and return to the starting position. Perform 10 per side.

SQUAT STANDS

Stand with your feet slightly wider than your usual squat width, with toes pointing out. THE MOVE: Bend at the hips and grab your toes with an overhand grip, fingers over toes. Keep your arms straight as you pull your hips as close to the ground as possible. Drive your knees outside your arms as you sit into your heels. Keep holding your feet as you slowly raise your hips back up again, stretching your hamstrings. Perform 10 reps.

SOLDIER

MARCH

Take a step forward. THE MOVE: As you step onto your right foot, raise your left leg up as high as possible while keeping your knee locked out and leg straight. Keep your arms out in front of you, parallel to the floor. As you return your left leg to the ground, step forward onto it and then raise your right leg up as high as possible, keeping it straight. Perform 10 per leg.

HAPPY BIRTHDAY

CONGRATULATIONS ON 45 YEARS OF EXCELLENCE