LIVING FIT M A K I N G H E A LT H Y L I V I N G E A S I E R
KETO
FOR ENDURANCE
WORKOUT SOLUTIONS FOR
HOME TRAINING
GET A FRESH START (AGAIN)
GET FIT & LIVE STRONG!
LEANER. Stronger. Healthier!
EAT WELL
FREE
TO DIS-CHEM BENEFIT MEMBERS
SEPT / OCT 2020
Non-Benefit Members: R49.95 (VAT INCL) Scan your Benefit Card at till point for this issue free
DISCOVER THE WORLD OF
VIRTUAL EVENTS
EATING FOR IMMUNITY
SMOOTHIE SENSATIONS
DCLF
07 Welcome 08 Highlights 14 Events 18 News 34 Tech trends
Spring 2020
LIVINGFIT
CONTENTS
118
Lifestyle & Health
26 Fit Quiz
56 Transformation
40 Healthy Living
60 Expert QA
Test your health and fitness knowledge Healthy savings on your favourite supplements
46 Recipes
Spring smoothies
50 Nutrition
Why you need oats in your life
122
Angelique’s fairy-tale ending
46
Minimising allergies
66 Supplements
Collagen to the rescue
70 Feature
Health benefits of weight loss
WHY YOU NEED A CHEAT MEAL
Page 86
112
RUN
STRONG
A STRONG RUNNER IS AN EFFICIENT RUNNER. A STRONG RUNNER IS ALSO A RESILIENT ATHLETE WHO IS LESS AT RISK FROM INJURY.
74 Expert Q&A
78
SUSPENSION TRAINING WORKOUT
How does muscle growth work?
78 Workout
Suspension training system
94 Feature
Gym in the age of Corona
100 Supplements
Lean proteins and MRPs
104 Nutrition
Why you need a cheat meal
NOW AVAILABLE IN STORE
Suspension trainers, bands, tubes, balls, floor sliders and more. You’ll have endless options to spice up your training and turn the dial up on your training intensity as you work on that summer beach body.
110 Expert Q&A
Pre-workout activation
112 Workout
Moves to make you a better runner
118 Supplements
Keto for endurance
122 Virtual Racing
Your competitive season for 2020 is not lost
STORE FINDER AND SERVICES GAUTENG PHARMACIES
JOHANNESBURG/ SANDTON Athol Oaklands 011 430-0600 Bedford Square 011 417-2600 Benmore 011 783-9715 Campus Square 010 612-0957 Carlswald 011 697-0800 Cresta 011 478-0101 Dainfern Square 011 469-9040 Eastgate Mall 010 541-0031 Ferndale Mall 010 541-0150 Fourways Mall 011 465-4420 Gandhi Square 010 612-0786 Killarney 011 486-9660 Mall of Africa 010 003-0056 Mall of the South 011 682-4900
Sunninghill 087 358-9792
Modderfontein 010 612-6394
Raslouw 012 656-6340
Platinum Park 015 297-1582
The Glen 011 436-8740
Rynfield Terrace 010 003-9991
Soshanguve 021 612-0250
Polokwane North 015 265-0300
Verdi 011 446-1900
Sunward Park 010 541-0023
The Club Surgical 012 612-0013
The Local Choice 015 612-0509
Victory Park 011 446-1960
ALBERTON Bracken Gardens 011 900-1525
Wonderboom Junction 012 543-8900
WESTERN CAPE PHARMACIES
Newmarket Mall 010 003-9993
Wonderpark 012 549-9840
CAPE TOWN Bayside 021 522-6140
Woodlands 012 994-9292
Blue Route 021 710-1230
NORTH WEST PHARMACIES
Canal Walk 021 551-5551
Woodmead 011 233-0040 SOWETO Maponya Mall 010 003-7090 WEST RAND Clearwater Mall 011 831-2140 Cradlestone 011 668-6760 Constantia Park 541-0235
now open 010
VANDERBIJLPARK Vaal Mall 016 910-1000 Vanderbijlpark 016 985-9000
HARTBEESPOORT Hartebeespoort 012 253-9600 KLERKSDORP Klerksdorp 018 487-7300
Krugersdorp 011 951-5800
HEIDELBERG Heidelberg Mall 016 341-0204
Randfontein 010 612-0070
The Local Choice 010 612-0021
POTCHEFSTROOM Potchefstroom 018 293-3890
VEREENIGING Three Rivers 016 454-7500
RUSTENBURG Greystone Crossing 014 541-0046
Roodepoort 011 768-5665 Valley View 010 612-0390 Westgate 011 767-4340
Mondeor 011 680-5676
EAST RAND Albermarle 010 541-0027
Morningside 010 612-0950
Bedford Square 011 417-2600
Nicolway 011 267-8800
Boksburg North 011 306-1500
Northgate 011 794-9433
Birchacres now open 010 612-6416
Norwood 011 728-0940
Carnival Mall 011 897-5620
Park Meadows 011 616-8933
East Point Mall 011 823-5315
Park Station 011 221-2600
Farramere 011 749-6900
Randridge 011 792-5717
Festival Mall 011 975-3681
Rosebank 011 772-1200
Glen Acres 011 391-2399
Sandton 010 612-0481
Greenstone 011 663-9900
Southgate 011 942-0920
Greenvalley 010 003-6214
Strubensvalley 011 991-3600
Meadowdale 010 612-0357
12 Dis-Chem Living Fit
SPRINGS Springs Mall 010 003-2904
PRETORIA Brooklyn Mall 012 433-0440 Centurion Lake Mall 012 663-9363 Glenfair 012 472-8720 Hazeldean 012 809-4140 Jean Avenue 012 640-0600 Jubilee Mall 012 612-0070 Loftus Park 012 612-0285 Lynnwood Lane 574-0054
now open 012
Lynnwood Road 012 362-3633 Mall@55 Centurion 010 612-0109
Rustenburg 014 537-6480
MPUMALANGA PHARMACIES
MIDDELBURG Middelburg 013 244-9800 NELSPRUIT Nelspruit 013 757-9383 White River 013 541-0002
SASOLBURG Sasolburg Mall now open 016 108-0001 SECUNDA Secunda 017 634-9460 WITBANK Highveld Mall 013 692-9500
RMACIES
Cape Gate 021 983-1000 Central Park 021 003-2947 Claremont Cape 021 673-1480 Culemborg 021 541-0049 Durbanville 021 541-0038 Haasendal 021 541-0034 Kenilworth 541-0058
now open 021
Liberty Promenade Mall 021 003-0108 Mutual Park 021 612-0310 Noordhoek 021 784-4400 Sea Point 021 430-2100 Sitari Fields 541-0062
now open 021
Somerset Mall 021 850-5940 Table Bay 021 612-0172 Tygervalley 021 917-7500 West Coast Mall 021 541-0045
LIMPOPO PHARMACIES
Zeevenwacht 021 900-9160
Menlyn Park Shopping Centre 012 003-0108
POLOKWANE Masingita Mall 015 541-0096
GEORGE George 044 801-9800
Olympus 012 991-0044
Savanah Mall 015 296-9000
York Street 044 108-0010
Montana 012 523-9120
KNYSNA Knysna Mall now open 044 108-0002 MOSSEL BAY Mosselbaai Mall 044 333-0074 PAARL Paarl Mall 021 863-5060 WORCESTER Worcester 023 346-5340
EASTERN CAPE PHARMACIES
EAST LONDON Hemmingway 043 709-4400 JEFFREYS BAY Jeffreys Bay 042 293-4833
PORT ELIZABETH Baywest 087 359-0298
031 612-0321 DURBAN Amanzimtoti 031 904-9550 Bluff 031 482-2700 Chatsworth 108-0012
now open 031
Cornubia 031 612-0601 Gateway 031 612-0080 Glen Lucia 031 572-9950 Hillcrest 031 761-4380 Overport 031 203-0540 The Pearls Umhlanga 108-0017
now open 031
South Coast Mall 031 612-0070 The Pavillion 031 275-1820
Cape Road 041 396-2600
Watercrest Mall 031 763-8400
Walmer Park 041 398-2200
Westville 031 279-1999
NORTHERN CAPE PHARMACIES
NEW CASTLE New Castle 034 940-0933
KIMBERLEY North Cape Mall 053 836-7700 UPINGTON Kalahari Mall 054 050-0956
FREE STATE PHARMACIES
BLOEMFONTEIN Fleurdal 051 108-0001 Langenhoven Park 087 359-0924 Loch Logan 051 411-6140 Northridge Mall 051 778-0100 Preller Square 051 108-0095
KWAZULU-NATAL PHARMACIES
BALLITO Ballito 032 946-8580
Ballito Lifestyle
SERVICES KEY
HERMANUS Hermanus 028 050-2189
PIETERMARITZBURG Midlands Mall 033 328-3600 Woodburn Square 108-0001
now 033 open
PINETOWN Pinecrest 031 612-0300 RICHARDS BAY Richards Bay 035 780-8840
NAMIBIA PHARMACIES
SWAKOPMUND Swakopmund 002 64 833 300 400 WINDHOEK The Grove Mall 002 64 833 300 300 WALVIS BAY Walvis Bay 002 64 642 84300/1/4 Wernhill 002 64 812 320 100
Dis‑Chem Direct Get free delivery nationwide of your chronic and prescription medication if you live in a 15km radius of your branch. Chronic medication can also be couriered by Dis‑Chem Direct. Email: direct@dischem.co.za Baby Wellness Clinics Baby Wellness Clinics offer a full spectrum of relevant services: * Weight, measurement, milestone and development assessments * All scheduled vaccinations * Nutritional timelines * Colic or breast-feeding problems Wellness Clinics Wellness Clinics in every branch are managed by qualified nursing practitioners who provide a wide range of general health services including: * Full lipid profile and HbA1c * Blood pressure monitoring * Glucose, hypertension and cholesterol testing * BMI measurement * Vitamin injections * Wound care (selected branches only) * Weight management * HIV screening and testing * Diabetic care * Professional advice and referrals
Dis‑Chem Skin Strategy Beauty Salon Available within Dis‑Chem stores, the skincare salons are manned by qualified beauty therapists who attend to your every need in a relaxing and professional manner. Packages available at our salons include: * Facials Soft laser / Biomagnetic Micro Dermabrasion / Schiatu * Manicures & pedicures * Medi heel * Slimming * Spray tan * Massages Back & neck / Full body / Pregnancy / Baby * Waxing & threading * Eyelash tinting * Nail make-overs Acrylic / Gel / Gelish Special packages and promotions periodically – enquire in store for details. Dis‑Chem Hair Salon Dis‑Chem Professional Hair Salons (currently available in store at eight branches – see directory alongside) offer professional advice on everything from hairstyles that suit the shape of your face, to the products stocked and which are best suited to your particular style kind of hair type. Phone to book an appointment for your haircut by one of our professionally-trained hairstylists. Dis‑Chem Wound Care Clinic Dis‑Chem Wound Care Clinics found in selected branches, are managed by qualified nursing practitioners who can address: * Wound care * Minor burns * Diabetic care * Stitch removal dischem.co.za/livingfit 13
LOYALTY BENEFIT PARTNERS
TOTAL Filling up at New a TOTAL service station just got more rewarding! Simply swipe your Dis‑Chem Loyalty Benefit Card when you’re paying for your fuel, and you’ll earn Benefit Points. For every litre of fuel you will receive 10 Dis‑Chem Loyalty Benefit Points. You can earn points on a maximum of three swipes per day. ONLY FUEL PURCHASES WILL EARN YOU BENEFIT POINTS.
BESTMED BestMed members earn additional Dis‑Chem Loyalty Benefit Points. To activate this offer, visit the Dis‑Chem customer service desk in store with your BestMed Medical Aid Card.
DISCOVERY HEALTHYCARE Members registered on the Discovery HealthyCare Benefit now get up to 25% cash back in Benefit Points with HealthyCare on a range of specialised products at Dis‑Chem that will help them live a healthier lifestyle.
LEGACY LIFESTYLE Lifestyle Members earn and redeem Legacy Rands by simply linking their Dis‑Chem Loyalty Benefit Card with their Legacy Lifestyle membership. To activate or for more information visit: www.legacylifestyle.co.za/ dischem.
If you do not have a Dis‑Chem Loyalty Benefit Card, please contact the Dis‑Chem careline, visit your nearest Dis‑Chem store or visit our website
www.dischem.co.za If you would like to speak to a customer care consultant, please contact us at: Care line: 0860 347 243 Telephone: 011 589 2200 Mondays to Fridays: 8:00 to 16:30 Email: careline@dischem.co.za
10 Dis-Chem Living Fit
MEDIHELP Medihelp Lifestages members can earn relevant Dis‑Chem Loyalty Benefit Points when they register to be a part of the programme. Visit www.medihelp.co.za for more information.
MOMENTUM MULTIPLY Multiply Wellness members earn points on their Dis‑Chem Loyalty Benefit Card based on their Momentum Multiply Status.
SCHOOL-DAYS®
When you’re a SchoolDays® member, every swipe of your Dis‑Chem Loyalty Benefit Card will save for your child’s education. Your everyday spend at Dis‑Chem will grow your child’s School-Days® bursary, and family and friends can also link their spend to the bursary. Signing up for School-Days® is easy! Simply SMS “Dischem” and your ID number to 45277 or sign up at www.schooldays.co.za/dischem.
THE DIS‑CHEM FOUNDATION The Dis‑Chem Foundation provides care and support to improve the lives of individuals within organisations. A beneficiary of the Dis‑Chem Loyalty Benefit programme.
WHAT OUR LOYAL CUSTOMERS DESERVE
SHOP SAFELY IN THE DIS‑CHEM ONLINE SHOP
If you are pressed for time, rather buy your cosmetics, fragrances, skin care, body lotion, bath products as well as health and wellness items from Dis‑Chem’s online shop! Best of all, Dis‑Chem online offers a range of safe payment options. There are so many reasons to shop online for your favourite health and beauty products. Dis‑Chem offers 3D secure payments (SA), delivery, an easy returns policy and multiple payment options. You have seven different payment options to purchase products online: Loyalty Benefit Points, eBucks, Pay on Collection (you can place your order and only pay when you come in store to collect), Zapper, Credit Card: 3D Secure, EFT and Discovery Miles. Click on the payment method icon (www.dischem.co.za) to find out more about each option. 3D Secure is a security measure aimed at protecting customers against credit card fraud when shopping online. The cardholder will need to register for the service, at no additional cost, and then use a password or use a One Time Pin for authentication when shopping online in future. When an e-commerce transaction occurs on a 3D Secure website, and the cardholder is paying using a credit card enrolled in 3D Secure, either the MasterCard or Visa pop up or
online security screen appears. The cardholder enters his/her 3D Secure password for authentication, and upon successful verification, the transaction is processed. Though verified by Visa and MasterCard SecureCode, credit cards can be protected against unauthorized use when shopping online. As the customer, you need to register yourself online or with your bank, and once activated, your card number cannot be used for purchases without your personal password. Certain banks automatically enrol their customers in the 3D Secure programme. Dis‑Chem Online delivers from Monday to Friday, between 08:00 and 17:00. Delivery (costing you a flat rate of R60 per order, or free of charge for orders over R600) takes three to five working days from when your order has been placed and paid for. If you are for any reason dissatisfied with an item purchased from our Online Store, you may return it to any Dis‑Chem store for a full refund, replacement, or exchange, provided you have the original tax invoice, items are returned within six months of purchase and the product has not expired within such time. It is the client’s responsibility to ensure the item is returned to the Online store. Please note there are laws prohibiting the return of medication.
Convenience, variety, no crowds and shopping in the comfort of your home has Dis‑Chem customers clicking for the items they need without even leaving their home. It’s that easy! With Dis‑Chem’s Click & Collect – available in all stores – you can pay for items online and collect in-store. Best of all, there is no additional cost to this service. We will send you an email and SMS once your order is ready to collect. Click & collect operational hours have been set up for your convenience. Weekday orders placed before 09:00 will be ready for collection from 13:00 the same day. If you order between 09:00 and 12:00 your order will be ready from 16:00 the same day and orders placed after 12:00 can be collected by 11:00 the following day. The service is also available on weekends and public holidays. Orders placed on Saturdays before 9:00 can be collected from 13:00 the same day, while orders after 9:00 can be collected from 13:00 on the following Monday. On Sunday and public holidays collection is from 13:00 the next working day. You will need to
OUR LOYALTY BENEFIT PROGRAMME
Because loyalty should be rewarded! Benefit even more from Dis‑Chem’s unbeatable prices by becoming a Loyalty Benefit Programme Member. Select an Interest Group and receive benefits and information to suit your specific needs and lifestyle. You can earn Loyalty Points on qualifying purchases every time you swipe your card in store at the till, or simply by shopping online. Join the Dis‑Chem Loyalty Benefit Programme by registering at dischem.co.za or by signing up in store. Also, by shopping at Dis‑Chem Pharmacies and swiping your Dis‑Chem Loyalty 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. Interest Groups include:
For Youth programme
Our new For Youth programme provides 18- to 25-year-olds with ongoing specials and benefits, all tailored specifically for their needs and aspirations. Sign up today and collect your new For Youth card to activate the benefits.
Dis‑Chem Partners
Accelerate your points with our host of banking, medical aid and pure loyalty partners. Find out more information on our website www.dischem.co.za or in store at the Customer Service desk.
take your order number with you when you collect your items. We will also ask you to present a valid I.D. such as a driver’s license, ID document/card or passport. You can send someone on behalf of yourself to collect, as long as they have the unique order number and they can verify your name, surname and ID number. The Click & Collect service is available seven days a week. You can include over-the-counter medications with your online shopping, but not prescription meds. For prescription meds you will need to go in-store to collect. In cases of chronic medication with a repeat script for six months, Dis‑Chem will contact you and remind you that your meds are due for collection, and ensure they are ready for collection at a branch convenient for you, or deliver them to your address. You can also download the Dis‑Chem app, scan in your prescription and collect from the branch of your choice. Please note there are laws prohibiting the return of medication. dischem.co.za/livingfit 11
One step at a time...
A
It’s important that we adjust our expectations and our training plans amid these requirements. A phased reintroduction would make sense to avoid frustration over access limits, while also reducing our risk of exposure.
fter five seemingly interminable months navigating some of the most stringent lockdown regulations anywhere in the world, South Africans are starting to reap the rewards of their perseverance and commitment to contain the spread of COVID-19. A reduction in the daily infection rate and one of the best recovery rates of any country in the world prompted the government to move lockdown restrictions to level 2 in mid-August.
So don’t be too hasty to bin that at-home routine you’ve spent the last five months perfecting. Rather augment it with your return to gym. We’ve just launched a new range of top quality and cost-effective home exercise equipment for a challenging and effective home workout.
That decision paved the way for gyms to reopen, interprovincial travel to resume (yes, that December beach holiday is back on the cards!) and put the broader economy on the path to recovery. Make no mistake, the journey ahead of us will be challenging and we can’t let our guards down. But we’ve shown our resilience through the preceding lockdown levels, and I know we’ll continue to take responsibility for our actions and our health as we navigate our way through level 2 and beyond. The news that gyms would reopen also came at the ideal time as the country heads into spring, a time when the quest for that summer body usually begins. However, it’s going to be a different experience due to social distancing requirements and strict regulations that limit gym capacity.
With suspension trainers, bands, tubes, balls, floor sliders and more, you’ll have endless options to spice up your training and turn the dial up on your training intensity as you work on that summer beach body. We’ll get you started and help you make consistent progress with the suspension trainer workout in this issue, along with our usual blend of insightful and informative content around nutrition, supplementation, sport and general health. This issue has everything you need to step into level 2 with your best foot forward and make a safe return to full fitness.
Yours in health and performance,
Paul
Paul McHarg Dis-Chem Health Category Manager
LIVING FIT dischem.co.za/livingfit 7
DCLF
LIVING
FIT SUMMER PREP STARTS NOW!
A
s the government rolls back lockdown regulations, the responsibility falls on all of us to resume our active lifestyles responsibly and cautiously. Our health and that of others, particularly the more vulnerable in our families, must remain our top priority. And that starts with healthy habits and a lifestyle built around wholesome nutrition, regular exercise and intelligent supplement support. In this issue we take a closer look at the basic guidelines for healthy eating (on page 40) and share tips and recipes to help you pack more nutrients into every meal and smoothie (check out our tasty recipes on page 46, definitely a winner this summer). Spring is also synonymous with allergies. Don’t get sidelined with the sneezes and sniffles this year with our advice on managing common seasonal (page 64) and food (page 60) allergies. And, of course, no spring edition can go without a plan to prepare for the coming summer season! Whether you want to diet down (read more about the diet basics on page 100) and shape up (check out our fat-loss toolkit on page 36) for the beach, we’ve got all the info you need. And for endurance athletes hoping for some racing action this year, we take a look at how virtual competitions have filled the void (page 126) and profile potential events on the horizon (page 14).
Yours in fit living,
The Dis-Chem Living Fit team
READ IT FREE. ONLINE
DISCHEM.CO.ZA/LIVINGFIT Living Fit Magazine is published on behalf of by
(Pty) Ltd
Publisher: Tanja Schmitz tanja@livingfit.co.za Managing Editor: Pedro van Gaalen pedro@livingfit.co.za Design: Joel Smith design@livingfit.co.za Advertising: sales@livingfit.co.za Copy Editing: Lauren de Beer Online Media: Rudy Mahabeer CUSTOMER CARE: Care-line: 0860 347 243 Telephone: 011 589 2200 Mondays to Fridays: 08:00 to 16:30 careline@dischem.co.za Head Office: Cnr Le Roux & Stag Rd Glen Austin, Midrand, South Africa Price and product disclaimer
All products, prices and special offers displayed or advertised in this magazine were correct at the time of print. Pricing and product availability in-store or online are subject to change without prior notice. While every effort is made to ensure accuracy and relevance in this regard, Dis-Chem and Io Media accept no responsibility for pricing changes, discrepancies and typographical errors, and cannot be held liable for any potential loss, damage or expense incurred as a consequence. In instances of errors, Dis-Chem reserves the right to cancel offers advertised at the incorrect price. Additional restrictions may apply.
Content disclaimer
Dis-Chem Pharmacies (Pty) Ltd and Io Media (Pty) Ltd cannot guarantee the accuracy of the content in this publication, which is provided for general information purposes only – no part of it constitutes medical advice. No liability is assumed by Dis-Chem, Io Media, Living Fit or its contributors for the information provided in the magazine and actual product performance and efficacy may vary based on many factors. Readers are advised to discuss any exercise, dietary, supplement or nutraceutical interventions with a suitably qualified medical, exercise or nutrition expert for individualised advice. Dis-Chem and Io Media accept no responsibility for any direct or indirect loss, damage or injury readers may suffer as a result of using or relying on any information contained in this magazine. All rights reserved.
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tdischem_livefit idischem_livingfit fdischem_livingfit 8 Dis-Chem Living Fit
2020 EVENTS
RUN RIDE SWIM LIFT
JUSTICE LEAGUE™ VIRTUAL RUN SERIES
SEE MORE EVENTS
NISSAN TRAILSEEKER #2 BUFFELSDRIFT
Join thousands of active people who will take to the streets wearing their Justice League™ T-shirts to walk, run or ride to fight for those who cannot fight for themselves – the many underprivileged young children who need a helping hand in these trying times! Be a hero by completing a 2.5km, 5km, 7.5km or 10km run or walk in your neighbourhood. All heroes will leave their houses on the same day and at the same time at 8am. Participants receive a T-shirt and medal, while proceeds will contribute to supporting beneficiaries such as Headstart Kids, which provides specialised, nutritional food packs to children aged between 6 months and 5 years. Aquaman Run 6 September Batman Run 4 October
4 - 6 September Advendurance is cautiously optimistic and excited to announce that the Nissan Trailseeker event series will recommence in September. The next event is set to take place at Buffelsdrift trail park, albeit with a few modifications to comply with all COVID-19 regulations as prescribed by the government. Entries for the weekend are limited to: 14 Dis-Chem Living Fit
MTB: 1400 (limited to 280 entrants per event x 5 events) Trail Run: 280 (1 event) Advendurance will leave no stone unturned to ensure the safety of the riders and runners by hosting this event in a completely new format. trailseekerseries.co.za
The Flash Run 8 November justiceleagueseries.co.za
NEDBANK RUNIFIED SERIES
The Biogen-backed Nedbank Running Club created the Nedbank Runified Series – a unique platform designed to counter the effect of the current situation while offering an opportunity to be unified through a shared love for running. This virtual series, in partnership with Strava, will challenge and reward runners for completing monthly running challenges. Nedbank Running Club members who successfully complete these challenges can win exclusive Nedbank Running Club hampers, courtesy of the club’s various sponsors including Biogen, Futurelife, Nike and Bavaria. In addition to cash prizes, runners automatically stand a chance to win their share of R50,000 in Nedbank Greenbacks. The overall series winner will also walk away with an all-expensespaid trip for two people to compete in an international marathon. 32km 12 September 2020 42.2km 10 October 2020 Join the Nedbank Running Club on Strava to be part of the action. nedbankrunningclub.co.za
All events listed take place in 2020
MARATHON DREAMER BECOMES COMRADES CHAMP
THE SANLAM CAPE TOWN VIRTUAL MARATHON
PAGE 122
18 October
While there are no guarantees, organisers have rescheduled this popular stage race on a new date in the last quarter of the year. A limited number of entries are available for runners eager for some beautiful trail running and a top event. Two-day and single-day race options are available, where stunning trails, well marked routes, well stocked water points, permanent ablutions and showers, medical support and a unique Eastern Free State farm experience await.
While the road race may no longer be going ahead due to the COVID-19 pandemic, the inaugural Sanlam Cape Town Virtual Marathon will give athletes around the world an opportunity to remain part of this iconic city marathon. Entrants can enter a virtual marathon (42.2km), half marathon (21.1km) or a 5km or 10km Peace Run/ Walk. Through combining cutting-edge technology, advanced tracking features and pre-recorded audio and video within the Virtual Marathon App, participants will enjoy the full Sanlam Cape Town Marathon race experience, no matter where they are in the world – from the start line ceremony and sounds of seagulls and crashing ocean waves, to the local crowds and Cape minstrels cheering them on. The app will track each runner in real-time and will inform them of their virtual progress along the route. Runners must download the app to participate and can start their virtual race between 6am and 10am (local time).
wildtrail.co.za
webtickets.co.za
VIRTUAL RACE
SPAR WOMEN’S VIRTUAL CHALLENGE
Photo by Tobias Ginsberg
26 September
Join an estimated 30,000 other women who will participate in this virtual challenge aimed at bringing the sunshine back into our lives. The SPAR Women’s Virtual Challenge replaces the cancelled iconic event series, offering participants an opportunity to run or walk their own route in a together-apart experience. Participants can start any time between 6am and 6pm (subject to government lockdown regulations). Local entrants will receive a challenge pack containing a challenge T-shirt, a buff and a copy of the challenge magazine. Share your experience on the day by posting photos to social media using the hashtags #BeSunshine and #SPARVirtualChallenge. sparvirtualchallenge.co.za
CLARENS MOUNTAIN MATHA TRAIL RUN 3 & 4 October
dischem.co.za/livingfit
15
JUST ARRIVED!
Dis-Chem launches Living Fit home gym equipment range
You can now find a wide range of new Living Fit branded, affordable exercise equipment at your nearest Dis-Chem store and online!
The extensive range, ideal for use at home or outdoors, includes high quality equipment such as a suspension trainer, ab wheel, exercise step, toning tubes, resistance bands, mini bands, floor sliders, exercise balls, and various myo-fascial release tools like massage balls and rollers to aid recovery. The range is suitable for all ages and athletic abilities.
NEW IN STORE
VIEW THE FULL RANGE ON PAGE 12
ON SHELF NEW PRODUCT RELEASES NOW IN STORE
18 Dis-Chem Living Fit
LF
Primal Protein
108 CAL
This new tasty protein bar, specially formulated for women, is the ideal onthe-go snack or guilt-free indulgence, with just 108 calories, 1.4g of sugar and 2.6g of dietary fibre per bar. It also delivers 11.8g of protein from a blend of whey and milk protein isolates, and prebiotic fibre to aid digestion. Available now in a delectable Chocolate Brownie flavour.
Biogen Keto Range If you choose to follow a low-carb, high-fat (LCHF) eating plan for improved health, weight-loss or enhanced sporting performance, Biogen has you covered. The brand’s new Keto Range provides various products to make living a low-carb lifestyle more convenient. The range includes:
Keto Alkaline BHB, an alkaline powder and exogenous ketone performance fuel complex.
coming soon Keto Meal Shake with Collagen, a LCHF meal replacement protein supplement.
Keto Burn, a fat-burning catalyst formulated with a thermogenic blend to support weight loss.
NEW IN STORE
Youthful Living Protein Crunchies
Need a little inspiration? See page 50 for tasty quick and convenient oat recipes
This great-tasting, highprotein crunchie cluster, made with sugar-free chocolate, delivers 10g of protein per pack and only 0.9g of sugar. They are also free from palm oil and gluten. These crunchies are the perfect guilt-free snack and are suitable for lactovegetarians.
BULK VALUE
Lifestyle Food Rolled Oats, now available in 5kg.
Youthful Living Vegan Keto Bars This vegan-friendly, high-protein keto bar is fuelled with plantbased protein that delivers a full amino acid profile to provide the nutrients essential for living a healthy lifestyle. These vegan keto bars are also low in calories and offer a great-tasting snack alternative for calorie-conscious consumers.
new dischem.co.za/livingfit 19
27g
PROTEIN
NEW IN STORE
NEW INNOVATIONS
new
Biogen Bulk Raw Food Gainer
Biogen RAGE Thermo
The eagerly anticipated fat-loss aid Biogen RAGE Thermo contains a potent formula that aligns with the brand’s motto of #BEYOURBEST. This powerful thermogenic has been designed to boost fat metabolism with effective active ingredients, including Sinterol®, ThermozineTM, Bioperine® and over 150mg of caffeine. This formulation will support those who work hard to achieve their goals. For more product info and a ‘shredders diet’ to accompany it, visit www.biogen.co.za/howbadlydoyouwantit.
Biogen Electro Lite + C Electro Lite + C is a lightly carbonated drink that contains 1000mg of vitamin C and electrolytes. It is the ideal drink to help you replenish lost electrolytes and enhance fluid absorption to prevent muscle cramps and aid hydration. The added vitamin C assists to maintain normal immune system function during and after intense physical stress.
Look out for the new 750g size at your local Dis-Chem store and online.
Sticking with the newest trends that narrow the gap between sports supplements and performance foods, Biogen has developed a premium plantbased version of its popular BULK Mass Gainer. Biogen BULK RAW, part of the Biogen Well Range, is made with real food sources. The shake is formulated with rice and pea protein to deliver 27g of protein per serving to help limit muscle breakdown after training and promote overall muscle recovery. A combination of sweet potato, raw oats and rice pack in 47g of quality carbs per serving to assist in replenishing glycogen stores and boosting energy levels during training. It’s a more natural way to gain lean muscle for those following a clean diet and/or vegan or dairy-free lifestyle. Available in a Cocoa flavour, which is made with 100% cocoa, and Vanilla.
NEW IN STORE
NEW IN STORE
FutureLife REPAIR FOOD protein bar
new
NanoWave updates mask range
YOU CAN NOW BUY NANOWAVE FACE MASKS FOR KIDS AND ADULTS FROM SELECT DISCHEM STORES IN A RANGE OF COLOUR OPTIONS, INCLUDING BLACK, GREY, CAMO, BLUE, TEAL AND PINK. NanoWave masks are uniquely designed with innovative technology, such as advanced Nano Foam, a unique five-layer filtration system, improved overall structure and nose clip for additional support and potentially less fogging, as well as a state-of-the-art breathe-easy filtration system. The masks are re-usable for 30 days, providing superior comfort.
22 Dis-Chem Living Fit
Just one FUTURELIFE® REPAIR FOOD™ Protein Bar per day is all you need to boost your collagen and protein intake. Each bar contains 10g Hydrolyzed Collagen Peptides, which may help with collagen formation, joint health and joint inflammation. These high protein, low GI bars have a textured nougat centre that is enrobed in a deliciously decadent, sugar-free dark chocolate coating. Exclusively available at Dis-Chem stores or online.
NPL Vita Series for immune system support Supporting immune system function is a priority for everyone, irrespective of your age, gender or race. Our bodies are under constant stress due to immune threats, poor diets, pollution, illness and infections. The NPL Vita Series includes products such as Immune Pro+ and Vita C+ with Zinc, which provide effective dosages of vitamins, minerals and herbal extracts proven to strengthen your immune system and boost your body’s innate ability to achieve and maintain optimal health, energy and vitality.
NEW IN STORE
USN Hardcore Whey gH new flavour
Your daily dose of premium quality whey protein, creatine, taurine and Tribulus Terrestris from USN Hardcore Whey gH is now available
Peppermint Crisp flavour.
in a tasty new
USN B4Burn Sherbet Extreme
New USN XTS Pump flavours
USN B4Burn Sherbet Extreme is a thermogenic pre-workout sherbet with an updated formulation. It contains optimal dosages and innovative new ingredients like encapsulated caffeine that provides energy, focus and motivation while activating thermogenesis to assist with weight management.
Formulated with ingredients to target different aspects associated with weight loss and toning. This product is intended to assist weight loss as part of a weight management program that includes a balanced, energyrestricted eating plan and regular physical activity.
new
You can now get USN’s all-inone explosive pre-workout XTS Pump N.O in two exciting new
Tiger’s Blood and Cola Toffee. The
flavours –
tubs are also smaller to conserve plastic and reduce wastage for a more environment-friendly product. But don’t worry, you’ll still find the same premium blend of pump-peaking ingredients inside, including GlycerPump™, Citrulline Malate, FitNox®, caffeine, Dynamine™ and Beta-Alanine, to unlock your potential.
USN PhedraCut Burn XT One-a-Day This potent formula delivers powerful thermogenic technology through a multiaction single daily capsule.
NEW FLAVOURS!
USN Cramp Block Iso Gel
USN’s Cramp Block Iso Gel is a tri-carb matrix gel with added electrolytes and vitamin C. It is formulated to hydrate muscles and provide the body with fuel for prolonged activities by providing a sustained energy boost.
Vooma Nougat bars The Vooma Electrolyte Energy Bar is an electrolyteloaded nougat bar to support your body during endurance activities, by providing a sustained energy boost.
dischem.co.za/livingfit 23
LIFESTYLE
Trends: BIOHACKING
The fitness trend with the biggest increase in popularity this year is ‘biohacking’, with a 28.91% increase compared to 2019. That’s according to data revealed in the 2020 Future Fit Training Fitness Index report.
But what is biohacking? It is generally described as citizen or do-ityourself biology, where ‘biohackers’ apply technologies, supplements, medication, scientific principles or anecdotal evidence to incrementally improve their health and wellbeing.
LIFE Blueberries - Low in calories but high in nutrients
EAT DINNER EARLIER TO KEEP WEIGHT DOWN
When a group of study participants ate dinner at 6 pm, they experienced lower blood sugar levels and metabolised ingested fat faster than those who ate the same meal at 10 pm. Both groups went to bed at 11 pm. *Study findings published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism.
STYLE “PREVENTION IS BETTER THAN CURE.”
2-3 cuppas
BASED ON RESEARCH PUBLISHED IN THE JOURNAL OF NUTRITION, WOMEN AGED 2044 WHO DRANK 2-3 CUPS OF COFFEE HAD 3.4% LESS TOTAL BODY FAT AND ABDOMINAL FAT THAN THOSE WHO DRANK LESS COFFEE DURING THE STUDY.
in this section FIT QUIZ
Test your health and fitness knowledge...26
HEALTHY LIVING
Healthy savings on your favourite supplements...40
RECIPES
Spring smoothies...46
NUTRITION
Why you need oats in your life...50
H HEALT
S S E N T & FI
What’s a healthy body without a sharp mind? Whether you consider yourself a fitness expert or merely a fanatic, have some fun while putting your health and fitness knowledge to the test with this quiz. Who knows, you might learn something new that could improve your health or help you achieve your fitness goals. 26 Dis-Chem Living Fit
1
Nutrition and diet 2
How many calories does 1 gram of fat contain?
Avocados are a nutrientdense natural food packed with vitamin K, vitamin C and vitamin E. But it is also a source of energy-dense monounsaturated fats. Do you know how many calories an averagesized (200g) avo contains?
Which signalling hormone produced by your fat cells in response to energy consumption is responsible for switching off the hunger response? It is often called the “satiety hormone”.
1. 4 2. 6 3. 15 4. 9
1. Serotonin
1. 0-5% 2. 5-10% 3. 15-20% 4. 20-25%
1. Corn 2. Wheat 3. Millet
3. 3500 4. 7000
4. 481 7
Ancient grains have remained largely unchanged over the last several hundred years and generally contain more nutrients than refined grain, including beneficial amounts of vitamins, minerals and even plant protein. Which of the following foods is classified as an ancient grain?
2. 1000
3. 322
4. Adrenaline
6
1. 500
2. 122
3. Ghrelin
What percentage of a very low-carb, high-fat ketogenic diet consists of carbohydrates?
What daily calorie deficit do you need to create through a combination of diet and exercise to lose 0.5kg of fat every week?
1. 45
2. Leptin
5
4
3
8
How many fruit and vegetable servings should you eat per day to meet the generally recommended minimum guidelines? 1. 3 servings 2. 4 servings 3. 5 servings 4. 7 servings
While many plant proteins are classified as incomplete as they don’t provide a complete amino acid profile, there are a few options that don’t require complementary proteins. Which plant protein listed below has a complete amino acid profile? 1. Peanuts 2. Beans 3. Peas 4. Hemp seeds
4. White rice Lifestyle
Sports supplements 9
10
Skin, ligaments and tendons are made up of connective tissues that can degrade without adequate nutrition. Increasing your intake of which protein can assist with tissue repair and reduce damage? 1. Collagen
How many colony forming units (CFUs) – the total amount of probiotic bacteria per dose – should a quality probiotic supplement provide to aid digestion and create a beneficial microbiome?
1. Tetrahydrocannabinol (THC)
1. Glutamine
1. Thousands
2. GABA
2. Millions
3. BCAAs
3. Billions
4. Creatine
4. Trillions
3. Cannabigerolic acid (CBGA)
3. Whey 4. Casein
4. Cannabichromevarinic acid (CBCVA)
14
Food allergies, intolerances and sensitivities are on the rise globally. Lactose intolerance is one of the more common food issues but dairy is an important source of protein. What protein powder is generally considered the most hypoallergenic? 1. Organic whey protein powder 2. Casein protein powder
15
When is the best time to take a stimulant-based thermogenic fat burner, which raises your metabolism to help you burn more calories throughout the day? 1. In the morning before breakfast 2. After training
3. Plant protein powder
3. With dinner
4. Beef protein powder
4. Before bed
28 Dis-Chem Living Fit
12
What widely available supplement can help to improve your sleep by inhibiting neurotransmitter activity to reduce excitability throughout the nervous system?
2. Cannabidiol (CBD)
2. Egg albumen
13
11
Which active nonpsychoactive compound from the hemp plant is extracted for use in various supplements that can deliver physiological effects and positively impact on our health and wellbeing?
16
What is an ideal protein supplement to use at night to aid muscle repair while you sleep by creating a prolonged amino acid ‘trickle’?
Which supplement is the most effective to increase muscle power and contractile strength in the gym?
1. Whey protein
4. Caffeine
2. Plant protein 3. Egg protein 4. Casein protein
1. Whey 2. BCAAs 3. Creatine
How much protein does the average active person need? 17
1. 0.75-1.0 g protein per kg / per day 2. 1.0-1.2 g protein per kg / per day 3. 1.2-2.0 g protein per kg / per day 4. 2.0-3.0 g protein per kg / per day
Lifestyle
Exercise and training 18
19
What is the minimum recommended amount of weekly exercise required to improve your health and fitness, according to WHO and American Heart Association guidelines?
20
What is the best approach to warming up before an exercise or training session to increase blood flow to muscles, improve soft tissue suppleness, mobilise joint structures and muscles, and activate movement patterns?
1. 1 hour of moderate aerobic activity
2. Light cardiovascular activity
3. 2½ hours of moderate aerobic activity
3. Mobility and activation drills
22
23
2. The gluteus maximus (buttock)
What is the most effective form of exercise to increase speed and explosive power?
1. Running
1. Olympic weightlifting
2. Cycling
2. Pilates
3. Kettlebell training
3. Suspension training
4. Rowing
4. Plyometrics
1. Dehydration 2. A lack of adequate conditioning
3. The transverse abdominis (stomach)
3. Hot conditions 4. An electrolyte imbalance
4. Pectoralis major (chest)
24
According to an American Council on Exercise study, which form of training burns the most calories per hour?
30 Dis-Chem Living Fit
1. The latisimus dorsi (back)
4. A combination of all of the above
4. 3 hours of moderate aerobic activit
What is the most common cause of exercise-associated muscle cramping (EAMC) among endurance athletes?
What is the biggest muscle in the body?
1. Stretching
2. 2 hours of moderate aerobic activity
21
25
The workout structure to build more muscle, not necessarily strength, is: 1. Light weight, high reps (15+), multiple sets 2. Heavy weight, moderate reps (8-12), multiple sets 3. Near maximal weight, low reps (3-5), multiple sets
What is the recommended period between hard weightlifting sessions to allow muscle and connective tissues to fully recover? 1. 24 hours 2. 48 hours 3. 72 hours 4. 1 week
Health & lifestyle 26
27
28
What is hypertension? 1. An enlarged heart 2. Low blood pressure 3. High cholesterol
How long should you sleep each night to ensure optimal health?
4. High blood pressure
29
What is considered an abnormally low resting heart rate for the average nonathletic person, which may indicate a condition known as bradycardia and may be associated with medical conditions such as hypothyroidism? 1. Less than 60 bpm
1. 5-6 hours
2. Less than 70 bpm
2. 7-8 hours
3. Less than 75 bpm
3. 8-9 hours
4. Less than 80 bpm
Which joint structure in the body has the largest range of motion and is able to move through a 3600 arc and across several movement planes? 1. Elbow 2. Hip 3. Shoulder 4. Knee
4. 9-10 hours 30
31
Research conducted at the Harvard School of Public Health found that women who drink a certain number of cups of coffee per day could lower their risk of depression by 20%. How many cups of coffee should you drink a day to improve your mood?
32
Which vitamins and minerals are important for optimal immunesystem function? 1. Vitamin C 2. Zinc 3. Vitamin D 4. All of the above
1. 1-3
33
Immune cells need loads of vitamin C to fight an infection, but the body cannot synthesise it. That’s why we need to get enough vitamin C from our diet or through supplements. Which food contains the highest concentration of vitamin C, which is more than oranges?
Which of the following is the most effective way/s to significantly improve your health?
1. Apples
4. All of the above
1. Lose weight 2. Quit smoking 3. Moderate your alcohol intake
2. Strawberries
2. 4-5
3. Kakadu plums
3. 6-7
4. Tomatoes
4. 8 or more
1. 2. 3. 4. 5. 6.
4 2 3 1 2 3
7. 3 8. 4 9. 1 10. 2 11. 2 12. 3
13. 14. 15. 16. 17. 18.
3 1 4 3 3 3
19. 20. 21. 22. 23. 24.
4 2 2 3 4 2
25. 2 26. 4 27. 2 28. 1 29. 3 30. 2
31. 4 32. 3 33. 4
ANSWERS
S
ITNES
H&F HEALT
Lifestyle
WEARABLE TECH JOINS COVID-19 FIGHT GLOBAL Fitness RESEARCH trackers and UNDER WAY smartwatches Various global research projects currently under way have helped are now collecting data from us reach our wearables like Fitbit devices, worn by study participants, as daily activity well as anonymised data from targets and broader user bases to combat remain healthy Covid-19. Analysing this data can help to in lockdown. reveal trends and make associations Now another, that could potentially predict infections and identify emerging hot potentially spots or outbreaks. life-saving Fitbit is collaborating with institutions like The Scripps application for Institute and Stanford these devices has Research Medicine on research to determine emerged. if tracking changes in heart rate, Numerous research programs now reveal that heart rate data can be a reliable early indicator for Covid-19 and other influenza infections before actual symptoms start. For instance, a study published in the Lancet Digital Health journal in January 2020 found that data from a Fitbit device could predict the number of influenza-like illnesses in the general US population as well as or better than the Centers for Disease Control and Prevention’s epidemiological models. 34 Dis-Chem Living Fit
activity and sleep can help detect, track and contain Covid-19. And the emerging evidence affirms how tracking data from wearables can help predict new outbreaks. Early detection is critical to stop the spread of the disease, but the ability for individual users to identify variations to everyday metrics has become vital due to the global shortage of testing kits and test result backlogs.
Wearables are beneficial because they provide real-time, continuous information and feedback.
REAL-TIME FEEDBACK
Wearables are beneficial because they provide real-time, continuous information and feedback. The devices also collect this data passively, which means users don’t have to manually input any information. This simplicity and their growing pervasiveness could make them a vital weapon in the battle against the novel coronavirus. Importantly, researchers can segment anonymised data geographically to provide more specific disease projections and tracking capabilities. Projection accuracy will also improve as researchers collect more data, which would allow government and healthcare officials to act faster.
REAL WORLD APPLICATIONS Even businesses are applying this technology to proactively monitor worker health. Fitbit is helping companies manage returning workforces amid the Covid-19 pandemic with its Ready for Work tool. The solution aims to help reintroduce workers back into the workplace safely by helping employees identify potential signs
or symptoms using key device-derived metrics and self-reported symptoms. A digital daily check-in feature enables users to log information about exposure, symptoms and their current body temperature and provides guidance on whether to go into the workplace.
TOOLS AVAILABLE VIA THE APP INCLUDE: A 90-day free trial of Premium, including 40+ Premium at-home workouts, meditations, sleep tracks and more. New clock faces, like the Clean Cues clock face, for Fitbit smartwatches that offer a friendly reminder and timer for washing your hands. Motivational reminders to take breaths, stretch and move. Advanced sleep tools and guided programs. Mindfulness content and Relax guided breathing exercises or sessions via Premium. Ways to connect with others to stay motivated as a part of the global Fitbit community.
Simply wear your Fitbit device with heart rate tracking and choose to share your data in an anonymised manner.
DO YOUR BIT
Fitbit users can also support ongoing Covid-19-related health research to help stop the spread of the virus. Simply wear your Fitbit device with heart rate tracking and choose to share your data in an anonymised manner. Fitbit users can learn more about The Scripps DETECT study and The Stanford Healthcare Innovation Lab Covid-19 PROTECT wearables study
in the new Covid-19 tab in the Fitbit app (available on Google Play and the App Store), which was launched in April. The designated Covid-19 tab in the app also makes it easy for users to access Covid-19-related information, support and resources, including relevant tools and content to stay mentally and physically healthy and happy at home by improving sleep, nutrition and movement habits, and manage stress.
The latest info with easy access to real-time updates from the World Health Organization to stay safe, informed and healthy. LOOKING FOR A SMARTWATCH? GPS
Fitbit Ionic Smartwatch
Fitbit Versa 2
Fitbit Versa Lite
Fitbit Inspire HR
Fitbit Altra HR
GPS
Fitbit Fitbit Charge 4
Lifestyle 35
m
lifestyle
ust d mal
DIET BASICS
MEDITERRANEAN, BANTING, INTERMITTENT FASTING, DASH, PALEO... The diet options are endless, which can make it complicated when selecting the best approach to achieve your goals. There are also many fad diets out there and it is easy to get caught up in all the marketing and sales hype. The fact that certain people respond to specific diets better than others can further complicate the debate around which diet is best. 36 Dis-Chem Living Fit
Ultimately, though, successful weight loss and wholesome eating often boil down to a few universal basics. Understanding these concepts and applying them consistently in your everyday life will put you on the path to a healthier lifestyle.
CALORIES OR KILOJOULES A calorie or kilojoule are interchangeable measures used to denote the amount of energy found in the food and drink we consume. Knowing your daily energy intake makes it easy to compare your intake via your diet against your daily energy expenditure from your BMR, daily activities and exercise to create the appropriate energy deficit. Most nutrition plans note the total calorie value found in foods or meals.
TDEE Total Daily Energy Expenditure (TDEE) is a metric used to calculate the amount of calories your body needs to function properly throughout the day. This metric takes your basic daily activities and exercise (also known as your active metabolic rate, or AMR) and BMR into account to give you a more practical figure that represents your total daily energy requirements.
TDEE = BMR + AMR Increasing your TDEE through increased overall activity is the ideal way to augment a slight decrease in your daily calorie intake to create a sustainable and effective energy deficit to manage your weight.
1 calorie = 4,184 kilojoules (kJ).
CALORIE DEFICIT activities, while also ensuring a The basic equation for slight calorie deficit is created. fat and weight loss Start with a small deficit of is simple – create a between 50-100 calories per slight calorie deficit day and work your way up to every day by burning no more than a 500-caloriemore calories than you a-day deficit. That is the consume through diet uppermost limit of a ‘healthy’ and exercise. When you do calorie deficit. that consistently over time, your However, keep in mind that weight and fat factors such measurements as your current will head in the weight, your right direction. hormonal balance, While the enzyme function, process is a the composition of little more your gut bacteria, nuanced than your current this simplified nutritional status, equation, your daily activity this is the levels and the foundational intensity of that element of all activity, and the successful diet Start with a composition of your plans. small deficit of diet all affect your To lose weight between 50-100 metabolism and, effectively, adjust calories per day therefore, influence your calorie intake and work your your ability to to meet your way up to no more effectively keep basic metabolic than a 500-calorielosing weight over needs (BMR) and a-day deficit. prolonged periods. fuel your daily Lifestyle 37
lifestyle
BODY MASS INDEX
Body Mass Index:
Your Body Mass Index (BMI) is a generalised measure of your body composition based on your weight and height. Your BMI does not accurately indicate your body condition because it does not distinguish total body mass in terms of fat, muscle, organs, water weight or other tissues. However, it can give you, and health and fitness professionals a better indication of your general health by linking your ideal weight for your height against normalised data. To work out your BMI*, use the following equation:
BMI =
BMI is also known as the Quetelet index
weight in kg
<17.5 kg/m²
may indicate an eating disorder or illness.
<18.5 kg/m²
may indicate that you are underweight.
20-24.9 kg/m² may indicate optimal weight.
height in m2
>25 kg/m²
may indicate that you are overweight.
BASAL METABOLIC RATE (BMR)
30 kg/m²+
Your BMR is the amount of energy your body needs to perform its most basic bodily functions. We use about 60% of the calories we consume each day for these functions, which is referred to as our BMR. Basically, it is the rate at which our body burns calories while at rest. One of the ways you can calculate your BMR is to use the following formula:
655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
66.47 + (13.75 x weight in kg) + (5.003 x height in cm) − (6.755 x age in years)
is classified as clinically obese.
P
Proteins (amino acids)
F
Fats (fatty acids)
C
Carbohydrates (glycogen)
GLYCAEMIC INDEX The glycaemic index (GI) is a numerical scale that indicates how fast and how high a particular food can raise your blood sugar (glucose) levels. For optimal fat loss and general good health, you should aim to keep your blood sugar levels relatively 38 Dis-Chem Living Fit
stable throughout the day by avoiding or limiting high GI foods, especially processed foods, and focus instead on low GI options. Examples of low GI foods include oats, wholewheat bread, rye
bread, soya and linseed bread, brown rice, buckwheat, barley, sweet potatoes, long grain rice, apples, grapefruit, cherries, plums, strawberries, prunes, apples, kiwi fruit, lentils and beans.
MICRONUTRIENTS MACRONUTRIENTS Macronutrients (also known as macros) are the nutrients your body uses in relatively large amounts to meet its daily energy and metabolic requirements. The body digests macronutrients into their constituent elements, which it then uses for energy production, various repair processes to create new tissues and numerous biochemical processes that create hormones and enzymes, among other important substances. The three macronutrients and their constituent elements include:
Micronutrients are the compounds and substances your body needs in small (micro) amounts, such as vitamins and minerals. A lack of sufficient micronutrients from diets (generally those that lack an abundance of natural, fresh foods) can cause deficiencies. This often results in illness, poor health and under-recovery from stress and exercise.
MACRONUTRIENT TIMING Despite conventional wisdom and advice to the contrary, a balanced diet does not always mean that each plate of food needs to have the right proportion of macronutrients. For example, it can be beneficial to consume a postexercise meal that contains only carbs and protein to aid recovery and boost the muscle repair process because fats can slow down the digestion process. This may limit the rate at which your body digests proteins into amino acids, which can affect how quickly muscles absorb these nutrients to aid tissue repair and recovery. Carb backloading is a macronutrient timing strategy
that offers an ideal balance between limiting carbs throughout the day to boost insulin sensitivity and reduce fat storage, while increasing carb intakes after weight training to provide your body with the sustenance it needs to build muscle and perform. Limiting carbs at night, particularly refined, higher GI or starchy carbs, can also aid weight loss and weight management. However, not all carbs are created equal. Eating starchy vegetables such as butternut, sweet potato or pumpkin at night may increase your insulin levels slightly but not so much that it negatively influences weight gain.
FOOD LABELS Reading and understanding food labels can help you make informed decisions about which food items are best for your diet and ultimate health. Labelling on food packaging
must include a product’s energy content, usually expressed as kilojoules or kilocalories in terms of total energy and energy per serving. Additional information will include total and serving sizerelated data about the product’s fat, protein and carbohydrate
content, along with other micronutrients and additives included in the product. All ingredients are listed in order of mass. As such, the main ingredient will appear first, and the least substantial ingredient will appear last. LF Lifestyle 39
#FOCUS ON
HEALTHY LIVING DISCOUNT DEALS 2+1 FREE OFFERS 20% OFF OFFERS
ENDURANCE & RECOVERY
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lifestyle
LIFESTYLE RECIPES
SPRING SMOOTHIE SENSATIONS Medjool dates
SPRING HAS SPRUNG, WHICH MEANS YOUR LOCAL GREENGROCER WILL HAVE AN ASSORTMENT OF BRIGHT-COLOURED AND FRESH SEASONAL PRODUCE.
Spring fruits offer amazing options for the perfect smoothie. Naturally sweet ingredients like apples, bananas, Cape gooseberries, cherries, dates, guavas, nectarines, oranges, papaya, pears, pineapples, strawberries, sweet melon and watermelon are a delightful addition to any recipe. Pair them with other healthful seasonal ingredients like avocados, coconuts, carrots, celery, kale, spinach, lettuce and watercress, along with a few smoothie staples, and the options are endless.
Coconut milk contains a beneficial fat
known as medium-chain triglycerides (MCT). The body can more easily metabolise these fats for sustained energy. 46 Dis-Chem Living Fit
are often referred to as the “king of dates” due to the numerous health-promoting compounds they contain. They’re a rich source of potassium, copper and magnesium, and are high in fibre.
TROPICAL BANANA & COCONUT SMOOTHIE Ingredients
½ cup coconut milk 1 scoop plant protein powder 2 bananas, frozen 2 medjool dates 1 tbsp almond nut butter 1 cup ice Cacao nibs Almonds, crushed
How to make it Combine all ingredients, except cacao nibs and almonds, in a blender and blitz until smooth. Add cacao nibs and almonds as toppings.
Chia seeds
are a great plant-based source of protein because they contain all nine essential amino acids. They are also a rich source of fibre, omega-3 fatty acids, vitamins and minerals.
SPRING-CLEAN GREEN SMOOTHIE Ingredients
1 cup almond milk 1 scoop plant protein 2 cups baby spinach 2 cups baby kale 2 celery sticks, chopped 1 apple, chopped 1 banana, sliced and frozen 1 tbsp fresh ginger, grated 1 tbsp Lifestyle Food Chia Seeds 1 tbsp Lifestyle Food Honey ½ cup ice
How to make it Combine all ingredients in a blender and blitz until smooth. Serve immediately over ice.
Almond milk has a creamy texture, which makes it ideal for smoothies. It also has a pleasant nutty flavour. Lifestyle 47
lifestyle
Greek yoghurt
provides additional protein and boosts the recipe’s calcium content. It’s also a good source of probiotics, potassium and vitamin B12.
PROTEIN PINEAPPLE DELIGHT Ingredients
1 cup milk of choice ½ cup Greek yoghurt 1 scoop whey protein powder, vanilla flavour ½ pineapple, cubed and frozen 1 banana, sliced and frozen 1 tbsp Lifestyle Food Chia Seeds 1 tbsp Lifestyle Food Honey 1 tsp vanilla extract
How to make it Pour the milk into a blender, then add the protein powder and the rest of the ingredients. Blend until smooth and drink immediately.
48 Dis-Chem Living Fit
Pineapples contain an enzyme called bromelain, which has anti-inflammatory and decongestant properties.
LIFESTYLE RECIPES
OATY GOODNESS NUTRIENT-DENSE POWERHOUSE
Oats are a whole grain staple in just about every nutritious eating plan, whether your goal is a great physique, optimal fitness or vibrant health.
easy oats Oats are a good source of important antioxidants called avenanthramides and beneficial plant compounds called polyphenols. A bowl of oats will also provide various vitamins and minerals, like manganese, phosphorous magnesium, copper, iron, zinc, folate and vitamins B1 and B5. And they’re a great complex carb source, which digests more slowly. You’ll also get some plant protein and a beneficial form of soluble fibre known as betaglucan, which can aid digestion, improve gut health and help to stabilise blood sugar levels. Soluble fibre is also very satiating, which could help keep you feeling full for longer after breakfast.
50 Dis-Chem Living Fit
Prepping oats
Oats are categorised as a wet grain, which means they are cooked with water. The ideal ratio is one part oats to two parts liquid. To cook oats to perfection, simply bring your oats to a slow boil, then reduce the heat, cover the pot and allow to simmer until the oats are tender. Depending on your preferred product, it is often best to pre-soak your oats. This can be useful for oat groats or steel-cut oats. Soaking softens the grain and makes it easier to cook. It can also change the texture profile of your breakfast – soaked oats are often fluffier and creamier than oats cooked from dry.
BANANA BLUEBERRY OVERNIGHT OATS Ingredients
½ cup Lifestyle Food Rolled Oats 1 tbsp Lifestyle Food Chia Seeds ¾ cup Lifestyle Food Almond Milk, unsweetened 1 sliced banana 2-3 tsp maple syrup Handful of fresh or frozen blueberries
How to make it Add the oats, chia seeds and almond milk in a sealable container. Stir well and then place sealed container in the fridge overnight. Add fresh ingredients prior to serving.
Steel-cut oats
are basically chopped up (using a steel blade) oat groats. If you steam and roll steel-cut oats, you get rolled oats.
Nutrition facts: Per serving (½ cup cooked steel-cut oats or 1 cup rolled oats)
150
calories
5g
protein
27g 2-3g 4g carbs
fat
fibre
Oat groats – the least processed
option – take longer to cook, which is why steel-cut or rolled oats are popular options.
Did you know:
CHOCOLATE OVERNIGHT OATMEAL SMOOTHIE BOWL Ingredients
½ cup Lifestyle Food Rolled Oats 1 tbsp Lifestyle Food Chia Seeds 1 tbsp Lifestyle Food Almond Butter 1 tbsp unsweetened cocoa powder 1 cup Lifestyle Foods Almond Milk (unsweetened) 1 tbsp maple syrup ¼ tsp vanilla essence
52 Dis-Chem Living Fit
How to make it The night before, blend all ingredients together until well combined. Transfer to a sealable container and place in the fridge overnight. The next morning, blend mixture until a smooth and creamy consistency is achieved. Add more almond milk if necessary. Add toppings of your choice and enjoy.
Almond nut butter is a lower carb option than natural peanut butter. These tree nuts contain healthy monounsaturated fats and are rich in manganese, calcium, magnesium and vitamin E.
THREE INGREDIENT NO BAKE PEANUT BUTTER OAT SQUARES Ingredients
1 cup Lifestyle Food Peanut Butter ½ cup Lifestyle Food Honey 3 cups Lifestyle Food Rolled Oats
How to make it Line a 9×9 pan with foil. Spray lightly with non-stick spray. Melt the peanut butter and honey together until smooth, either in the microwave or stove top. Combine mixture with oats. Press mixture into prepared pan and then place in refrigerator for 3 hours or until set. Cut into squares and serve.
HEALTHY SWEET POTATO OATMEAL MUFFINS Ingredients
2 cups Lifestyle Food Rolled Oats, ground into a flour ½ cup granulated sweetener of choice 1 tbsp baking powder 1 tsp nutmeg 1½ tsp Lifestyle Food Cinnamon Pinch of Lifestyle Food Fine Sea Salt 1 cup mashed sweet potato 1 cup Lifestyle Food Almond Milk (unsweetened) 1 large egg 1 tsp vanilla essence 6 tbsp Lifestyle Foods Almond Butter
How to make it Preheat the oven to 180°C. Line 10-12 muffin tins with cupcake liners and set aside. In a large high-speed blender, combine all the ingredients and blend until a smooth batter remains. Distribute the batter evenly among the muffin tin until almost full. Top with a sprinkle of oats and bake for 25-30 minutes, or until a toothpick or skewer comes out clean. Remove from oven and allow to sit for 10 minutes, before removing and allowing to cool on a dry surface.
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lifestyle
OAT POWER BALLS Ingredients
1 cup Lifestyle Food Rolled Oats 1 cup Lifestyle Food Peanut Butter ½ cup shredded coconut 1/3 cup coconut flakes 1/3 cup chopped dates 1/3 cup Lifestyle Food Honey
OAT OPTIONS
How to make it Combine all ingredients together. Roll mixture into small balls, then roll in coconut flakes. Freeze for 5 hours or until firm.
In their natural state, oats are whole grains. Oat groats are the least processed option but this means they also take longer to cook. For this reason, most people prefer steel-cut or rolled oats. Steel-cut oats are basically chopped up (using a steel blade) oat groats. If you steam and roll steel-cut oats, you get rolled oats. While pure oats are a naturally gluten-free whole grain, processing and packaging facilities may handle various other foodstuffs, some of which may contain wheat. As such, not all oat products are gluten-free due to possible crosscontamination. So always read the product label when buying oats! 54 Dis-Chem Living Fit
LF RECOMMENDS
Lifestyle Food Organic Rolled Oats
Future Life Smart Oats And Ancient Grains
Nature’s Choice Rolled Oats
Biogen Protein Oat Cookie
Health Connection Rolled Oats Gluten Free
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lifestyle
Angelique’s big wake-up call arrived when she miscarried her fifth pregnancy at 16 weeks.
ANGELIQUE’S FAIRY-TALE ENDING F
or as long as she can remember, Angelique Swanepoel admired women who followed a fitnessfocused lifestyle.
“Since high school, I’ve always wanted to look the part, but I was chubby and felt very self-conscious about my weight. The extra belly fat I had eroded my self confidence and made me feel like an ugly duckling.” 56 Dis-Chem Living Fit
BEFORE
5 pregnancies add pounds Eating fast food at least three times a week did not help her weight issue, and falling pregnant for the first time at 18 simply compounded her weight problem. “After my first son was born, life wasn’t just about me anymore. And not long after that I had our first daughter and then two more boys!” Angelique’s big wake-up call arrived when she miscarried her fifth pregnancy at 16 weeks. “I was almost halfway through my pregnancy and had gained a considerable amount of weight because eating was the only thing that offered me some relief from the morning sickness.”
Mirror, mirror on the wall
The experience took a psychological and physical toll on Angelique, who didn’t like what she saw in the mirror. So, at the age of 30, this mom of four decided that it was time to stop neglecting her health. “It was time to prioritise my needs and see exactly what I was capable of.” Motivated by the fleeting nature of time and how quickly the years were flying by, Angelique decided that now was the time to take control of her health, body and wellbeing.
AFTER
A new challenge awaits
SHE LOST ANGELIQUE’S SUPPLEMENT STACK:
“I saw the USN Body Makeover starter kit while I was shopping one day and decided to try it. After all, what did I have to lose other than the weight?” Angelique bought the starter kit, joined a gym and met with the owner to discuss the transformation challenge. “I asked him if it was even possible to go from fat to six-pack abs in just 12 weeks. When he said ‘yes, it’s possible’, I was sold! I knew it was going to be tough but I was determined to give it my all and make it
USN Diet Fuel
USN PhedraCut XT
USN Super Multi-V
7.3%
BODY FAT through. When I put my mind to something, I always give it 100%!” Angelique diligently followed the advice and tips included in the starter pack’s diet and training programs. “I found the nutrition plan to be very healthy and well balanced. I didn’t experience any cravings because I always felt satisfied.” Rather than a conventional restrictive diet, the USN starter pack plan recommends eating more food from healthful sources. “I actually struggled initially to eat the volume of food required and as often as the plan recommended. I was so surprised by how much food I was supposed to eat but I ate every meal.”
Lifestyle 57
lifestyle
Her knight in shining armour Angelique also hired a personal trainer, Hendri Slabbert. “The first month was the most challenging. I felt like I wanted to quit after every workout and wondered if I’d ever be able to get through 12 weeks.” But Hendri really helped to pull Angelique through the tough days when she felt like she was done. “He would remind me why I started and how far I’d come. He would always say that I was like a fire and all he could do was blow to fan the flames. If the spark wasn’t there, then nothing would ignite.” Angelique also logged onto the USN website to read other success stories when she felt demotivated. “Relating to those challenges made me feel like I could take on the world! And I also wanted to prove to myself that I’m not a quitter, so I kept on going.”
A gym love affair: Angelique trained twice a day on most days. After six weeks, her love affair with the gym began to blossom, especially as she started seeing results on a daily basis. “I trained with weights five times a week and did a bit of cardio whenever my schedule allowed. I was amazed at how fast my body responded to a healthy diet and exercise. I soon realised that it is possible to change your whole appearance in as little as 12 weeks!” As she approached the final four weeks of the transformation
challenge, her body really started to take shape. “My body thrived on the exercise and healthy lifestyle. And I no longer felt tired. I felt great!”
HER SWAN MOMENT After 12 weeks, Angelique couldn’t believe what she saw in the mirror. “I was so emotional. I couldn’t believe my eyes. I made it! I lost my fat and got my abs, all in just 12 weeks! It was such an amazing feeling!” Her amazing transformation earned her a spot in the 2018/2019 USN Body Makeover Challenge finals, where she finished second. Her success has inspired many other women in her home town. “I love helping and guiding women to reach their goals and push their limits. It’s amazing what the human body is capable of when you just believe and work hard.” It has been two years since Angelique completed the USN Body Makeover Challenge and she is still fit and 58 Dis-Chem Living Fit
healthy. She even had the confidence to compete in her first IFBB Bikini competition, where she placed fourth. “I just wanted to do it for the love of the sport. I never imagined I would place.” Angelique believes that the USN Body Makeover Challenge experience has changed her entire outlook on life. “I look better than I ever have! I used to struggle just to get through a day without a nap but I now have so much energy and can play with my children. I feel great and no longer have moments where I feel depressed. I can honestly say that it’s the best way to change your body and your lifestyle.” LF
Q&A
ASK THE PROS What’s the difference between a food allergy and a food intolerance? Mario via Facebook
W
hile the two terms are often used interchangeably, a food allergy and a food intolerance are very different.
COMMON FOOD ALLERGY SYMPTOMS INCLUDE:
All about allergies
A food allergy is an abnormal immune system response triggered by a certain food or ingredient. Symptoms usually develop when your immune system mistakenly identifies a specific protein as a threat and attacks it with white blood cells and other immune cells. This usually results in an allergic response, which can range from mild like a skin rash, to severe instances that can be lifethreatening. Reactions may affect the skin, digestive tract or the cardiorespiratory system. Severe cases can result in an allergic reaction known as anaphylaxis, which requires immediate medical treatment.
60 Dis-Chem Living Fit
Itching, burning and swelling around the mouth A FOOD ALLERGY IS AN ABNORMAL IMMUNE SYSTEM RESPONSE TRIGGERED BY A CERTAIN FOOD OR INGREDIENT. Your immune system mistakenly identifies a specific protein as a threat and attacks it with white blood cells and other immune cells.
Runny nose Skin rash (eczema) Hives (urticaria – skin becomes red and raised) Diarrhoea and abdominal cramps Breathing difficulties, including wheezing and asthma Vomiting and nausea
Common food allergies
Food allergies occur when a sensitive person eats, inhales or comes into contact with certain foods or food additives. Nuts, eggs, milk or soy cause about 90% of food allergies, with a peanut allergy one of the most common. Seeds, gluten, shellfish, grains, certain fruits and food additives like benzoates, salicylates, MSG and sulphite derivatives are also common triggers.
Eight major food allergies: milk, egg, peanut, tree nuts, wheat, soy, fish and crustacean shellfish
Food intolerance facts
In comparison, a food intolerance is an inability to properly digest certain foods. Unlike an allergy, food intolerances do not trigger an immediate immune response. Accordingly, sufferers can often eat problematic foods in small amounts
without an adverse response. A food intolerance may cause digestive distress, joint pain, migraines, eczema, sinusitis or other forms of discomfort. These can include nervousness and tremors, sweating, palpitations, rapid breathing, diarrhoea, skin irritations, chest tightness and asthma-like symptoms such as wheezing.
COMMON FOOD INTOLERANCES
The most common food intolerance is a reaction to dairy. If you’re lactose intolerant, your digestive system lacks the enzyme lactase, which is needed to break down milk sugar molecules (lactose). This can cause gas, bloating and diarrhoea when you consume dairy products, but since the immune system is not involved, it’s not a food allergy. Other common food intolerances include gluten (found in wheat, oats, barley and rye), eggs, nightshade plants (tomatoes, potatoes, eggplant, bell peppers and goji berries), alcohol and foods high in fructose such as highfructose corn syrup, raisins, honey and agave nectar. LF
Lifestyle 61
HEALTH
Flavonoids to the rescue EATING MORE FLAVONOID-RICH FOODS LIKE BERRIES, PEARS AND APPLES AND DRINKING MORE GREEN TEA IS LINKED WITH A LOWER RISK OF ALZHEIMER’S DISEASE. *Findings from a
study conducted at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.
Plant-based eating impacts weight & personality A large-scale study at the Max Planck Institute for Human Cognitive and Brain Sciences, in cooperation with the University Hospital of Leipzig, determined that vegetarians have a lower body mass index (BMI) and were more introverted than meat eaters.
STAY SAFE. MASK UP. DON’T BE THAT PERSON! MASK UP TO PROTECT YOUR HEALTH AND THAT OF THOSE AROUND YOU. A METAANALYSIS OF 172 STUDIES, WHICH WAS PUBLISHED IN THE LANCET, FOUND THAT MASK WEARING SIGNIFICANTLY REDUCES THE RISK OF VIRAL TRANSMISSION.
Keep moving! An analysis of smartphone data from more than 19 million users worldwide found that daily step counts dropped nearly 50% in some regions after the WHO declared Covid-19 a global pandemic on 11 March.
HEAL *Study published in the Annals of Internal Medicine.
LTH
“YOUR BODY HEARS EVERYTHING YOUR MIND SAYS.”
in this section Q&A
Exercise & allergies...64
FEATURE
YOUR HEALTH
...66
Health benefits of weight loss...70
Collagen
Q&A
ASK THE PROS
How can I control my body’s reaction to seasonal allergies and limit the impact on my training? Mamello via Instagram
S
pring usually brings with it warmer weather and ideal conditions for outdoor exercise and an active lifestyle. However, spring also means blooming flowers and pollen, which signals the start of allergy season for many sufferers.
produce more of these natural substances. These fine plant microspores spread in the wind and can land in our eyes, noses and lungs, where they can trigger an allergic reaction.
Pollen counts climbing
Seasonal allergies, most commonly in the form of allergic rhinitis (also known as hay fever), afflict between 20-30% of South Africans, according to the Allergy Society of South Africa. While allergies can be 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, as do mould and fungal spore levels as trees, flowers, weeds and grasses 64 Dis-Chem Living Fit
Seasonal allergies, most commonly in the form of allergic rhinitis (also known as hay fever),
afflict between 20-30% of South Africans, according to the Allergy Society of South Africa.
Minimise your allergic reaction
When that happens, many active individuals are left congested and wheezy, dealing with bouts of sneezing, coughing, itchy eyes and runny noses or sniffles. These symptoms can leave you feeling uncomfortable due to the sinus pressure and can disrupt sleep, leaving you feeling tired, run down and lethargic. As these symptoms are similar to a cold or flu, many also question whether they should exercise when they’re clogged up and feeling ‘bleh’. You can often distinguish the two based on the following symptoms:
Allergy symptoms
Allergies are not accompanied by a fever, aches and general muscle and body pain.
A cough and sore throat are occasionally experienced with allergies, but almost always appear with a cold.
If symptoms persist for longer than 7-10 days, it is generally considered allergies.
Guideline If you suffer from severe hay fever, it might be best to follow these training
guidelines to avoid or minimise your exposure to potential allergens:
Train indoors in an air-conditioned environment with the windows closed.
If you train outdoors, avoid heavily wooded or grassy areas.
Train before 10am or after 4pm, as pollen counts are highest between these times.
Do not hang up wet or damp workout gear in poorly ventilated areas.
Using medications and supplements
There are also other ways you can reduce your symptoms and alleviate congestion. It is advisable to first consult your doctor to diagnose any potential underlying chronic conditions and determine the best type of medication to treat your condition, which may include oral or nasal steroid medication and/or antihistamine. You can also consult with your local Dis-Chem pharmacist for over-the-counter medication or other options to treat hay fever
Avoid indoor areas that are damp or have mould. Avoid areas with freshly cut grass. Avoid training on warm, dry and windy days.
symptoms, such as a decongestant or saline nasal spray. Supplementing with immuneboosting supplements like vitamins C and D, essential fatty acids, a multivitamin and mineral complex, and a probiotic may also help to support your body’s natural response to allergies. Numerous studies show that probiotics may help to contain an overblown immune response to pollen and other allergens by lowering levels of an antibody in your blood that stimulates the release of histamine.
As long as it’s not a virus, exercise may actually help to alleviate allergy symptoms. While working out isn’t a cure, it can boost your immune system and the increased blood flow can help to reduce inflammation and opens airways in your nose, mouth and lungs.
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 prior to its start in an effort to reduce symptoms. One sensible and proactive measure is pre-empting days when high pollen counts are more likely by visiting 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 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. LF Health 65
YOUR NEW BODY DESERVES FIRM SKIN STRUCTURE OF COLLAGEN FIBRE
Collagen is a complex protein that makes up 30% of the body’s protein 66 Dis-Chem Living Fit
Collagen molecule Fibrils
Collagen fibre Elastin
I
n our quest to sculpt a better body, we regularly hit the gym to lift weights, do some cardio and follow a healthy and balanced diet with additional support from quality supplements. Doing this over time will start to transform our body. However, we can also expect a few unwelcome physical changes that commonly accompany major weight loss, like saggy skin and stretch marks.
A SAGGY AFFAIR
Skin is an incredibly elastic living organ, which can regenerate itself by replacing dead cells. However, the different layers each have different types of cells. The cells on the outer layer (the epidermis) are constantly shed and replaced with new cells, while the skin cells under the epidermis tend to have a lower turnover rate. These lower layers, called the dermis and subdermis, consist of elastic connective tissues, fibres, blood vessels and various other components that can stretch or contract.
THE STRETCH MARK SAGA
Stretch marks are a form of scarring that becomes more visible following weight loss. The damage occurs when the middle skin layer (dermis) tears due to excessive and consistent stress.
WHAT HAPPENS WHEN YOU LOSE WEIGHT When you lose weight, especially when it happens rapidly, your skin loses structural integrity as you lose the fat and muscle tissue that kept the elastic components in place.
The dermis makes up roughly 90% of skin’s thickness and its elastic fibre and collagen composition helps to retain the skin’s shape and tautness.
The dermis can lose its elasticity when it is placed under severe loss weight stress due to excessive weight gain, significant muscle development, or during pregnancy and can subsequently tear, which then forms stretch marks. Hormonal changes y associated with puberty, c n a n g pre pregnancy, exercise (mainly And the pace of your weight lifting) and hormone weight loss may also replacement therapy can also leave insufficient influence stretch marks. The implicated hormones (called time for your skin’s glucocorticoids) prevent the body elasticity to adapt. from forming more of the collagen In addition to and elastin fibres that keep skin taut. weight loss, age, This impacts the skin’s structural poor nutrition, integrity and makes it easier for it to dehydration, tear when placed under stress. Severe pulling or repetitive excessive sun forces on the skin from exposure and activities like heavy weight smoking can all lifting or gymnastic-type affect skin elasticity. activities can reduce dermis elasticity, also causing stretch marks.
Health 67
health
Extra supplementation may provide or stimulate collagen growth and the formation of new elastin SUSCEPTIBLE AREAS
This pulling and stretching can happen anywhere on your body, but is more likely to occur in places that have larger fat deposits. The most common places that experience loose skin or stretch marks include the abdominal region, especially near the belly button, the back of the upper arms, underarms, breasts, back, inner and outer thighs, hips and buttocks.
COLLAGEN TO THE RESCUE
Thankfully, there are numerous treatments available that may help to reduce stretch mark formation and firm loose skin. Some of the most commonly used options include supplements and creams that provide or stimulate collagen growth and the formation of new elastin.
Collagen is a complex protein that makes up 30% of the body’s protein and contains
19 different amino acids, which are vital building blocks for tissues, including skin.
Collagen is present in our muscles, connective tissues such as ligaments and tendons, and in skin, hair and nails. From an aesthetic perspective, collagen helps to give our skin elasticity and firmness. There are at least 28 different types of collagen. The most common are types 1 to 5, with type 1 the most plentiful, accounting for 90% of total collagen in our bodies. It is also a vital form to create firm skin because it has a denselypacked fibre structure.
In supplement form, collagen peptides or hydrolysed collagen offer the most effective products for skin health. Hydrolysed collagen
undergoes a process called hydrolysation, which breaks down collagen into peptides for optimal absorption.
DIET DOUBLE-UP
You can also get collagen and other important skin-supporting nutrients like elastin from your diet, which generally come from protein-rich food sources. Other important diet-derived nutrients for skin health include essential fats, vitamins A, C, D and E and zinc, which support natural collagen and elastin production. Optimal hydration is also vital to maintain skin elasticity. Aim to drink at least two litres of water a day for skin health and vitality. LF
LF RECOMMENDS
Biogen Collagen
68 Dis-Chem Living Fit
Biogen Collagen with Peptan
Youthful Living Collagen Pro Drink
Supashape Collagen Complete
Solal Collagen Plus Skin Essentials
health
The health benefits of weight loss The benefits associated with weight loss run more than skin deep.
Excess weight and obesity are associated with numerous serious health conditions, such as insulin resistance, cancer, type-2 diabetes, metabolic syndrome, high cholesterol, cardiovascular disease, stroke, infertility, osteoarthritis, joint and back pain and depression.
Thankfully, you can often prevent or correct these conditions with a combination of regular exercise, a nutritious, calorie-controlled diet and a comprehensive supplement plan.
IT IS NOT UNCOMMON FOR OVERWEIGHT INDIVIDUALS TO EXPERIENCE CHRONIC FATIGUE, DEPRESSION AND GENERAL LETHARGY. 70 Dis-Chem Living Fit
The health benefits
Numerous weight-loss studies show that when patients lose between 5-10% of their body weight, they can effectively lower their blood pressure, reduce ‘bad’ LDL cholesterol levels and reduce their risk of diabetes by lowering insulin levels and improving insulin sensitivity and glucose tolerance.
Those who successfully lose weight can also lower their risk of cardiovascular disease as levels of inflammatory substances circulating in the blood drop significantly, which
reduces the risk of vascular damage that can cause strokes or heart disease.
The visceral fat factor
We can attribute many of these health benefits to reduced visceral fat. Also known as organ or intraabdominal fat, visceral fat encases major vital organs in the abdominal cavity, including the stomach, liver, intestines and kidneys. Overweight individuals with a pear or apple shape have excessive fat deposits in their mid-sections, which tends to signify higher levels of organ fat. This can wreak havoc with your endocrine system and is, therefore, closely associated with the metabolic dysfunction linked to obesity.
Visceral body fat also produces more pro-inflammatory substances (called cytokines) and less
A study showed that*
adiponectin, a beneficial hormone that makes the liver and muscles more insulin sensitive than white fat cells. Accordingly, reducing the fat around your organs can deliver outsized health benefits.
Reduce injury risk
those who had the most belly fat were
145% more likely to develop dementia
compared with people with the least amount of belly fat.
Bringing your body weight back within medically-approved target ranges (generally measured in terms of your body mass index, or BMI – your ideal weight for your height) also places less stress on your joints and the supporting structures in your body, like ligaments and tendons.
This often reduces the likelihood or severity of injuries or joint pain, if not alleviating it completely. The most common joint pain reported by overweight individuals is knee and lower back pain.
Calculating your BMI
BMI = kg/m2 Under Weight >18,5
Normal Weight 18,5 - 25
Over Weight 25 - 30
Obese 30 <
You can determine your BMI by dividing your weight in kilograms by your height(m) in metres squared.
Improved cognitive function
Weight loss can also improve sleep quality by helping to reduce sleep apnea and alleviating other sleep problems. This can boost energy levels, focus and cognitive function, while also reducing feelings of perceived exertion. And on the cognitive front, excess visceral fat may also increase your risk of brain disorders like dementia. For example, a study* conducted by healthcare company Kaiser Permanente showed that those who had the most belly fat were 145% more likely to develop dementia compared with people with the least amount of belly fat. *Neurology, the journal of the American Academy of Neurology, 26 March 2008
A psychological boost
There are also other, less tangible benefits to significant weight loss, not least of which are greater self-worth, enhanced self-confidence and a general feeling of wellbeing and vitality, which all equates to a better quality of life. For instance, it is not uncommon for overweight individuals to experience chronic fatigue, depression and general lethargy. These conditions are often reversed and the positive benefits amplified when you exercise regularly, as this helps to strengthen and improve your cardiorespiratory and cardiovascular systems, enhances mobility and improves your functional strength. So, whether you’ve got an apple or a pear-shaped body, if enhancing your outward appearance wasn’t enough motivation to change your lifestyle, keep in mind that your weight-loss efforts can also significantly improve your health. It’s a win-win! LF Health 71
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THE NUMBER OF COUNTRIES WHERE YOGA ROCKS!
ACCORDING TO FUTURE FIT TRAINING’S FITNESS INDEX REPORT, YOGA IS THE MOST POPULAR FORM OF FITNESS GLOBALLY. RESPONDENTS FROM 78 COUNTRIES AROUND THE WORLD RANKED YOGA AS THEIR FAVOURITE EXERCISE.
MIND BEFORE MUSCLE
A NEW STUDY REVEALS THAT LIFTING WEIGHTS MAKES YOUR NERVOUS SYSTEM STRONGER, BEFORE IMPROVING MUSCLE STRENGTH OR SIZE. According to the research, published in the Journal of Neuroscience, the first few weeks of weightlifting strengthen the reticulospinal tract (RST), not muscles.
Bio fact...
DID YOU KNOW? There are over 650 named skeletal muscles in your body
9,815 THAT’S HOW MANY MOLECULES IN OUR BLOOD A SINGLE EXERCISE SESSION ALTERS, ACCORDING TO A STUDY PUBLISHED IN THE JOURNAL CELL. THE GROUNDBREAKING STUDY BY STANFORD UNIVERSITY RESEARCHERS PROVIDES INSIGHTS INTO HOW EXERCISE STIMULATES CHANGES IN METABOLIC, CARDIOVASCULAR, AND IMMUNE PATHWAYS.
GYM “PAIN IS TEMPORARY. QUITTING LASTS FOREVER.”
in this section EXPERT Q&A
How does muscle growth work?...74
WORKOUT
Suspension training system...78
SUPPLEMENTS
Lean proteins and MRPs...100
NUTRITION
Why you need a cheat meal...104
Q&A
ASK THE PROS How does my body build muscle?
connective tissues during training and allows the physiological adaptations to exercise to occur. When you lift weights, muscle fibres contract under force, which creates small tears. This damage is known as micro-trauma. In response, fluid builds up in the damaged cells, delivering immune cells and nutrients to the site, which initiate the repair process. This process also explains why we can experience next-day stiffness or soreness, as more damage will elicit a greater immune response, with more fluid build-up and more swelling.
Mario from Joburg
M
any people believe that great bodies are built in the gym. While this is not entirely incorrect, lifting weights is simply the catalyst that ignites an intricate cascade of biological processes. And it is through the elaborate chain reaction that ensues that the body rebuilds itself, bigger and stronger than before, in the hours after your gym session. In this regard, your ultimate success is closely dependent on good nutrition, solid supplementation and adequate rest and recovery. To give you a better understanding of what happens to your muscles after training, we’ll unpack the physiological processes that aid recovery and ultimately lead to better muscle gains.
IT’S ALL ABOUT REPAIR & RECOVERY
Simply put, recovery is the process that repairs the structural damage that naturally occurs to muscles and 74 Dis-Chem Living Fit
Studies show that the
branchedchain amino acid (BCAA) leucine can amplify muscle growth after exercise.
MAKING NEW FIBRES
But the training stress also initiates another process that replaces degenerated cells with new cells that create new muscle fibres (a process known as hypertrophy). This forms part of a process called the degenerationregeneration cycle. At this stage of recovery – directly after training – muscle protein breakdown (catabolism) normally exceeds muscle protein synthesis (MPS) and we need to switch the body back into an anabolic (growth) state to make serious gains. Part of this process includes a restorative rebound in naturally-occurring anabolic hormones like testosterone, growth
hormone and insulin-like growth factor, which are essential to drive MPS during recovery. But we also need well-formulated supplements and quality nutrition to provide the building blocks necessary to create new muscle fibres, because factors such as poor amino acid and enzyme availability can limit MPS. That’s why providing your body with an adequate supply of circulating amino acids from a preworkout or intra-workout supplement or a post-workout protein shake can be hugely beneficial. In addition, studies show that the branched-chain amino acid (BCAA) leucine can amplify muscle growth after exercise. Leucine stimulates a cascade of chemical signals that act as a catalyst for post-exercise MPS. Therefore, it can be beneficial to use a post-exercise supplement that includes elevated leucine levels. Research also suggests that this muscle regeneration process peaks about 24 hours after a workout, but can continue for 36 - 72 hours following heavy training sessions. That obviously means nutrition and supplementation must remain on point following heavy bouts of exercise to optimise recovery and support muscle growth.
THE MUSCLE REGENERATION PROCESS PEAKS ABOUT
24 HOURS AFTER A WORKOUT In The Gym 75
Q&A
REPLACING SPENT ENERGY STORES After a gym session, your body also works to restock the energy you depleted during training, mainly in the form of glycogen and adenosine triphosphate (ATP). Glycogen is carb-derived energy that is stored in muscle cells and your liver, which is used to fuel high-intensity activity, while the mitochondria in your muscle cells
use ATP to power short, intense, forceful muscle contractions. Restoring glycogen requires quality carbohydrates from food and supplements, particularly during the immediate postworkout window, while a quality creatine supplement is an intelligent way to support ATP production at subsequent sessions.
Glycogen restoration plays another important role in muscle growth because it pulls water and amino acids into the muscle cell when it gets absorbed. This helps to increase the size of muscle cells, which is itself a form of muscle growth (known as sarcoplasmic hypertrophy). Including natural healthy fats in subsequent meals throughout the day is also important to support
FOCUS BETWEEN SESSIONS MATTERS Ultimately, combining a properly periodised and structured weightlifting plan with proper recovery and rest and a solid nutrition and supplement plan should do more than merely restore your muscles to the state they were in prior to the training cycle. This approach should rebuild muscle tissue bigger and better than before, with a subsequent increase in size
and strength. In fact, studies show regenerated muscle fibres that are cyclically exposed to varying loads, stressors and tension align themselves more effectively, take up greater amounts of amino acids and synthesise more proteins. It is clear that gains don’t just happen during workouts. So focus on the time between gym sessions to get the most from your training. LF
the anabolic hormone production that drives MPS, among other functions.
MUSCLE GROWTH SUPPORT STACK Pre-workout Intra-workout Post-workout shake
BCAA Anabolic hormone support Creatine
LF RECOMMENDS
Universal Animal Stak
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Primal Amino Force
Biogen RAGE Energy
Evox Creatine HCL
USN All9 Amino
NPL Anabolic Whey
gym
SPENSION
WORKOUT
SUSPENSION TRAINING SYSTEMS LEVERAGE GRAVITY AND YOUR BODYWEIGHT TO DELIVER A CHALLENGING AND EFFECTIVE RESISTANCE TRAINING WORKOUT FOR THE ENTIRE BODY.
SUSPENSION TRAINING Moving your arms or legs off the floor and into a suspended position also adds an element of instability to every movement, which will engage your core and stabilising muscles for an added strength and conditioning benefit.
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BENEFITS Improves core strength and stability Increases muscular endurance and strength
ALWAYS THE PERFECT FIT
Can be set up anywhere where there is a suitable anchor point
Suspension training systems are typically made from heavyduty nylon. Two straps hang either side of a sturdy anchor point, which you can connect to a mounted hook or any secure structure. Each strap has a handle and a loop for holding on to or placing your feet in the loops
You can adjust the straps to suit your height or exercise by pulling the black buckle up or down with one hand, while holding the yellow adjustment tab with the other hand.
Improves balance Increases flexibility Improves joint stability
A suspension trainer is extremely versatile and relatively inexpensive compared to other training tools. Its minimalistic design makes it portable, which means you can take your training just about anywhere and perform numerous compound exercises that work multiple muscle groups and across movement planes.
Simultaneously move the buckle and push the adjustment tab along the strap for the ideal position. Make sure each strap is roughly at equal length before starting your workout.
FULL BODY
WORKOUT
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UPPER BODY EXERCISES Muscle ups HOW TO: A Hold the handles with your palms facing up. Lean back against the straps and bend your knees to drop down into a deep squat. B Pull yourself back up, then push your arms through. Finish holding the straps at your sides.
“A well-controlled muscle up represents the synchronisation of several motor abilities. Range of movement, neuromuscular control, strength and speed all delivered with perfect timing.” - School Of Calisthenics
Chest presses HOW TO: A Face away from the anchor point and hold both handles. Extend your arms at chest level and lean forward. B Flex your elbows to lower your chest towards the handles. Extend your elbows to press back up and return to the starting position. FORM TIP: Engage your core during every movement to avoid arching your back.
Back row HOW TO: A Hold the handles and face the anchor point. Lean back as you extend your arms. B Keep your palms facing in as you drive your elbows back to pull your torso up. Return to the starting position and repeat.
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Shoulder Y raises HOW TO: A Hold the handles and face the anchor point. B Lean back as you extended your arms. Lift your straightened arms overhead into a ‘Y’ position to pull your body into an upright position. Return to the starting position under control and repeat.
Bicep curls HOW TO: A Hold the handles with your palms facing up and face the anchor point. B Lean back as you extend your arms. Flex your elbows to curl your hands up towards your forehead. Extend your arms under control to return to the starting position. Repeat for the required reps.
Tricep presses HOW TO: A Hold both handles and face away from the anchor point. B Extend your arms overhead and lean forward. Bend your elbows to lower your forehead towards your knuckles. Forcefully extend your elbows using your triceps to return to the starting position. Repeat for the required reps.
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LOWER BODY EXERCISES Hamstring leg curl HOW TO: A Lay on your back with the balls of your feet in the cradles. B Engage your glutes to lift your hips and extend both legs. Flex your knees to engage your hamstrings and pull your feet back. FORM TIP: Keep your core
engaged and hold your hips up while you flex your knees.
Single leg suspended lunge HOW TO: A Place one foot inside both foot cradles. Hop forward until your suspended foot is resting in the cradles just in front of the anchor point. B Bend your front leg to lower yourself into the lunge position and drive the suspended leg back. From the fully flexed position, push through your front foot to extend back up to the starting position. FORM TIP: Do not let the knee of your front foot pass over your toes.
Single-leg squat HOW TO: A Hold both handles and face the anchor point. Lean back and lift one leg. B Bend the knee of your supporting leg to drop down into a single-leg squat. Extend your knee and hip to return to the starting position. Repeat the movement with the other leg. FORM TIP: Use the suspension training system to support your balance during the squat.
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Glute bridges HOW TO: A Adjust the handles to knee-height or slightly lower off the ground. Lie on your back and place each foot in the cradles. Press your feet down and bend your knees to create tension in the straps. B Engage your core to lift your hips and glutes up, until your body forms a straight line from shoulder blades to knees. Hold this position for the required count before lowering your hips back to the ground, under control. FORM TIP: Aim to keep foot
movement to a minimum. Place your arms on the ground next to your body for added stability if required.
CORE EXERCISES Suspended crunches HOW TO: A Place your feet in the foot cradles and drop down into an extended plank position. B Drive your knees in towards your chest while lifting your hips. Return to the starting position and repeat for the required reps.
Pikes HOW TO: A Start in a push-up position with your hands on the ground and your feet in the cradles. Activate your core and draw both feet in toward your torso. B Raise your hips up as you narrow the gap between your feet and upper torso. Extend both legs under control to return to the starting position FORM TIP: Don’t allow any excess arch in the lower back to ensure proper engagement.
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Plank fall out HOW TO: A Face downwards at an 80° angle, with your knees on the ground. B Extend your arms out in front of you with your hands in the handles. Raise your arms as you roll forward without moving your knees. Keep your arms straight as you extend them. Allow your body to fall forward under control. Use your core to bring your arms back down in front of you until they reach the starting position. FORM TIP: Activate your core to ensure
that there is no excess arch in the lower back.
Suspended side plank HOW TO: A Drop into an extended push-up position and place your feet in the foot cradles. B Turn to your side with your top foot in front of your bottom foot. C Place the forearm of your bottom arm on the ground
directly beneath your shoulder to support your weight. D Rise up on your forearm and lift your hips off the ground while keeping your feet as close together as possible. While in a side plank position slowly rotate
WORKOUTS
SCAN ME!
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View a selection of workout videos online, or download workout plans that suit your needs.
toward the ground and touch the floor below your core with your free arm. Bring your free arm back up directly overhead. E Hold this position for the required count perform repeating on the other side.
GYM gym
FAT LOSS IN OUR ONGOING BATTLE AGAINST THE BULGE, EVERYONE CAN BENEFIT FROM SOME EXTRA HELP. To better navigate the complexities of weightloss in lockdown, we’ve created the ultimate fatloss toolkit to ensure you tick all the right boxes.
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toolkit
1.
FIND THE RIGHT NUTRITION PLAN
Finding the right diet approach for optimal fat loss can be confusing. Low-carb, high-fat diets, Paleo eating, ketogenic diets and intermittent fasting are just a few of the popular dietary options currently at our disposal to lose weight and reduce body fat. Most of these dietary interventions aim to stoke the fat-burning furnace that is our metabolism, but how do you know what dietary approach is best for your genetics and metabolism? What we know for sure is that we’re all different and therefore respond differently to diets and eating plans. The best way to take the guesswork out of fat-loss dieting is to consult with experts. A qualified dietitian or nutritionist will assess your current eating plan, identify potential problem areas and give you an individualised plan to help you lose weight without compromising your health.
Do this: You can find a registered dietician in your area by visiting the Association for Dietetics in South Africa (Adsa) website at www.adsa.org.za. You could also consider a DNA test, like the Wellness Revolution DNA test, powered by MUHDO, which is available through Dis-Chem Wellness Clinics. Through advances in nutritional genomics, scientists have been able to make correlations between our genes and our ability to effectively metabolise carbohydrates and fats. In fact, our ability to effectively lose weight and burn fat is largely based on our genetic make-up. As such, the DNA test results can help you train and eat smarter and better understand your body to make informed decisions. Find out more about the basic dietary guidelines needed for weight-loss success on page 36.
START A FOOD DIARY
2.
Recording your daily food intake will help keep you on track with your diet and spot potential problem areas in your eating patterns, which is essential information when trying to lose weight.
WRITE IT DOWN
The key is to record everything you eat or drink, which requires that you read and understand food labels. The information in your diary will help you make daily adjustments to your meals to create that essential negative calorie balance needed to lose weight. A food diary will also give you a better idea of what foods and eating habits work best for your body.
HOW TO USE A FOOD DIARY: Step 1: Record everything that goes into your mouth. Step 2: Note down the time of day, how you felt before and after eating, how fast you ate (and why), who you were with, your mood and where you ate. Step 3: Record the portion size, calorie content and nutritional value (if possible) of every meal and drink. Step 4: Record your eating as soon as it happens because if you wait until later you may forget everything you ate or note the incorrect portion sizes. Step 5: Review the diary after a week and then start daily reviews to find the problem meal times, meals or food choices that need to be eliminated or changed. Step 6: Take your food diary to a professional, like a dietitian or qualified personal trainer, who can help you make the necessary adjustments to your diet. In The Gym 87
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3.
HAVE A SOLID SUPPLEMENT PLAN
Using thermogenic fat burners and body toners will help boost your metabolism and tap into fat stores while you train. Body toners like conjugated linoleic acid (CLA) and L-carnitine contain sufficient doses of specific ingredients that help your muscles effectively tap into stored fat for energy. CLA has been shown to increase lean body mass and prevent fat storage, while carnitine increases the body’s ability to metabolise stored fat, especially during exercise. When combined with exercise and the right diet for your genes and activity level, these products can help you burn more stored fat to meet your daily energy requirements. And because these products are not stimulantbased, they are also ideal supplements for sustained, long-term use. However, thermogenic fat burners tend to be the most effective products 88 Dis-Chem Living Fit
for fat loss. By increasing your body temperature and, subsequently, your metabolic rate, they help to burn more calories throughout the day. These products generally contain a combination of stimulants and other thermogenic agents that work synergistically to raise your metabolic rate, even at rest. Common natural ingredients include caffeine, theacrine, synephrine, citrus aurantium extract, green tea extract and yerba mate, along with licensed ingredients such as Sinetrol® Xpur. These supplements can also reduce appetite, and make it easier for your body to tap into stored fat for energy. Due to the effect that stimulants have on your nervous system, it is important that you use these products intermittently. This will give your nervous and hormonal systems time to recover and reset so that you don’t build up a tolerance to the substances.
4.
AN INTENSE WORKOUT REGIMEN
Most personal trainers would agree that high-intensity interval training (HIIT) is the most efficient way to burn fat and tone your body, whether you’re training at home or in the gym, doing weights or cardio. This means shorter workouts that include challenging, explosive sets of bodyweight, resistance exercise or metabolic conditioning training back to back, with short breaks or active rests.
TO GET THE MOST OUT OF YOUR HIIT WORKOUT, keep rest periods to 30 seconds between sets and 60 seconds between circuits. This training structure will help you burn more calories by increasing the training intensity. OPT FOR EXERCISES THAT TARGET MULTIPLE MUSCLE GROUPS WITH EVERY REP, with a focus on combined lower-upper body moves like burpees or jump squats. You can also incorporate cost-effective workout tools like bands, suspension trainers, balls and other items in your home workout for better results.
download a stopwatch or interval timer app on your phone to guide your training sessions
5.
EXPERT GUIDANCE
6.
TECH SUPPORT
It may feel like you’re on your own, but fortunately advances in Internet-based technology mean we can access professional advice and guidance at home from virtual trainers via our smart TVs, tablets or smartphones. Virtual trainers can take the form of a real-life person on the other end of an Internet connection, who guides you in terms of exercise programs and diet guidelines, or the more advanced artificial intelligence (AI)-enabled alternatives via apps.
Modern technology also helps guide our training by providing real-time feedback from fitness devices like activity trackers, smartwatches and smart scales. This information can help to inform our approach by tracking and measuring progress, often with the added benefit of some AI-enabled advice. The humble wrist-based activity tracker is still the go-to device for many, especially those who are starting out on their weight loss and fitness journeys. These devices remain the gateway to a tech-enabled fitness lifestyle as they’re affordable and offer sufficient functionality to help us improve and refine our approach. These devices track a wide range of biometrics, including daily exercise, total active minutes, total steps, calories burnt and sleep patterns to deliver real-time insights and information. Many also offer constant motivation by integrating with social networks, as well as guidance from AI and algorithms, with the information and feedback provided via a smartphone app or a website. BENEFITS OF A VIRTUAL COACH GPS-enabled sports- and smartwatches OR TRAINER: offer additional functionality, with various options for different sporting codes or general You can train applications in a healthy lifestyle. effectively at And digital smart scales add an extra home dimension to a quantified lifestyle aimed at improved health and fitness. These devices make Gain access to tracking your body weight and changing body some of the most composition a simple and easy process. popular fitness The scales work like traditional bathroom trainers in the scales, measuring your weight and body fat world percentage when you step on them, but because they’re connected to the Internet, the data Train anywhere, is seamlessly updated to your user account anytime and immediately available for review on your compatible smartphone app They’re or web browser. The data is affordable also stored, allowing you to track changes over time. LF
Fitbit has launched its most advanced health & fitness tracker yet. In The Gym 89
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RUDY’S BIOGEN GAINING STACK:
“Measure your success as an athlete against yourself”
BIOGEN RAGE PUMP NOS
BIOGEN RAGE AMINOS
new
BIOGEN RAGE THERMO
RUDY MAHABEER
BIOGEN RAGE TESTO
REVIVING THE GOLDEN ERA’S CLASSIC PHYSIQUE
BIOGEN RAGE ULTRA MASS
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RUDY BURST ONTO THE FITNESS SCENE AS A TWENTY-YEAROLD LOOKING TO ADD PURPOSE TO HIS TRAINING AND AFTER HE STEPPED ON STAGE, HE HAS NEVER LOOKED BACK.
The rise of Classic Physique
As a teenager, Rudy idolised the iconic ‘Golden Era’ of bodybuilding. He posted pictures of some the greats on his bedroom wall, like Frank Zane, Franco Columbu and Arnold Schwarzenegger. His goal was clear: to craft a Classic Physique that blends symmetry, proportion and aesthetic appeal. During his first few years as a competitive athlete, Rudy
stood proud in the u/80kg bodybuilding line-ups. While consistently outmuscled by the older campaigners who carried a lot more muscle mass, his superior conditioning always allowed him to remain competitive. Then came the Classic Physique category in 2019, which changed the game for Rudy. “The rise of the Classic Physique category in South Africa was the answer to the problem many athletes faced, including me. Those who lacked the muscle mass and density of a bodybuilder but were too big for the Muscular Physique category now had a category of their own.”
What do you get when you mix a relentless drive to be your best, an indomitable work ethic and an unyielding passion to create the classic bodybuilding aesthetic? His name is Rudy Mahabeer, Classic Physique competitor and Biogen #TeamRED athlete.
The bodybuilding equation: Effort = RESULTS If there’s one thing that Rudy has learnt about the fitness industry, it’s that putting the work in when you work out delivers results every time. Rudy explains that bodybuilding requires discipline, mental and physical strength, unwavering commitment and consistency. “THAT’S THE BEAUTY OF IT. THE ENDEAVOUR HAS NO BIAS. YOU’RE EITHER WILLING TO COMMIT YOURSELF, AND MAKE THE SACRIFICES REQUIRED TO REACH YOUR GOALS, OR YOU’RE
NOT. EITHER WAY, THE RESULT OF YOUR EFFORT WILL SPEAK FOR ITSELF.”
Competing for the right reasons
IRUDY_THEUNIT
When asked for advice for anybody looking to step onto the stage, Rudy says that doing it for the right reasons will determine your success. “In my opinion, athletes need to shift their mindset regarding their perception of success. Everybody wants to win but not everybody can. In The Gym 91
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“MY ADVICE IS TO PREPARE TO WIN – ENVISION IT IN YOUR MIND AND PUT IN THE EFFORT REQUIRED TO BE A WINNER. However, you should measure your success as an athlete against yourself based on whether you managed to create a competitive physique that you’re proud of, as opposed to measuring your success against subjective placings against fellow competitors.”
#BiogenRAGE – an (un)fair advantage
Rudy’s mentality is one of constant improvement, which aligns perfectly with Biogen’s ethos to #BeYourBest. It’s a shared value that makes him a perfect fit with the leading local supplement brand and its culture. Rudy says that joining Biogen has been an honour and a privilege. “They say that a craftsman is only as good as his tools, and I wholeheartedly agree.” Rudy feels that adding the new Biogen RAGE series to his regimen has made a huge difference to his performance levels and gives him a competitive edge. Biogen formulated the RAGE series specifically for the more hardcore, fitness and bodybuilding community, offering cutting-edge formulations that include muscle-busting pre-workouts, BCAAs, anabolic muscle and mass gainers, and a potent testosterone booster. 92 Dis-Chem Living Fit
A SMARTER APPROACH According to Rudy, taking your physique to the next level requires finding the perfect balance between not doing too much or too little. “That applies to everything from training to nutrition. While growing up, my dad would repeatedly tell me that hard work never killed anyone. This philosophy drove me, even in my fitness approach. I never shied away from doing what was difficult, but over time I’ve learnt how to do it better by working smarter.” Finding the balance between working hard and working smart comes from a combination of
TRAIN MEAN
Lives: Johannesburg Height: 1.69m Weight: 82kg
The next chapter
After recently becoming a father, family has become an even bigger priority for Rudy. After taking a brief break from the competitive scene, Rudy aims to influence as many as he can to live a better, more healthconscious life. He aims to further his knowledge by completing a
experience and knowledge. Rudy considers bodybuilding to be a grand experiment where you set an objective, research and test your training methods and dieting techniques to find what works for you. “While you need to put in the hard work at the gym, working smart requires immersing yourself in the knowledge acquisition process by constantly seeking out new or updated information, whether that’s from books, YouTube channels, professional coaches or learning from others within the industry.”
EAT CLEAN
2019 IFBB Pro League iCandy Jozi Classic: Overall Winner Classic Physique nutrition course. “My goal is to teach my daughter the important role nutrition and training plays on your quality of life. I also want to encourage her to relentlessly pursue her dreams and find something in life that she is deeply passionate about, like I have with fitness,” he says. One thing is for sure, Rudy’s passion for the fitness industry isn’t diminishing and he’s looking forward to what lies ahead in his promising career. LF
GYM
GYM
LIFE IN THE COVID-19 ERA
W
WHEN GYMS RECEIVED THE GREEN LIGHT FROM THE GOVERNMENT TO REOPEN IN AUGUST, PLANET FITNESS HAD ALREADY PUT IN THE HARD WORK AND WAS READY TO OPEN CLUBS IN A SAFE AND SUSTAINABLE WAY.
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THE ENTRY PROCESS
1 When you arrive at your gym, Planet Fitness staff will record your personal details and perform a mandatory pre-access health screening to comply with regulations. 2 After sanitising your hands at the foot-operated dispenser, members can then enter the facility using contactless self-tag access. 3 All staff and members entering the public facility will also be required to wear a mask based on the government’s updated guidelines.
IT IS UP TO EVERYONE TO FOLLOW THE GUIDELINES, MANAGE THEIR ACTIONS AND TAKE OWNERSHIP OF THEIR PERSONAL HYGIENE
KEEP YOUR DISTANCE 2 m social distancing
Social distancing will be the key feature in all Planet Fitness gyms. Floor markings will appear throughout the facility, including in change rooms and studios and on the weight training floor. 2 m social distancing
These markings will clearly indicate how far apart members should remain from each other to take the guesswork out of social distancing requirements. 2 m social distancing
Machines will also be spaced apart in increments that exceed global best practice guidelines. Clear, easy to understand notices will notify members which machines or equipment must be left open to maintain this safety perimeter, while gyms that have sufficient space will have more equipment available for use, with machines spaced further apart.
take
10 % back If you have a Planet Fitness gym membership you can earn an additional 10% back in Dis-Chem Benefit points when buying products from leading local supplement brands including USN, Supashape, SSN, Evox, Muscle Junkie and Biogen.
“All progress takes place outside the comfort zone”
CLEAN, CLEAN, AND CLEAN AGAIN
Foot-operated hand sanitiser dispensers will be positioned throughout the gym. Members will be required to sanitise their hands before, during and after training sessions. Planet Fitness has also allocated additional budget to empower members to take control of their exercise environment.
Additional hand sanitiser spray bottles will be attached to every cardio machine and piece of exercise equipment, including alongside bars and dumbbells. Members can use these extra disinfectant resources to spray the equipment before and after every exercise. Cleaning staff will clean and sanitise the entire facility periodically throughout the day to make sure all equipment and spaces meet regulations and global best practice standards.
BE A MASTER OF YOUR OWN DESTINY
Planet Fitness CEO, Manny Rivera’s message to members is that you are the master of your own destiny. It is up to everyone to follow the guidelines, manage their actions and take ownership of their personal hygiene to make the gym a safe and comfortable environment where members can work to improve their health and boost their immune system amid a global pandemic. LF In The Gym 95
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RYAN’S SUPPLEMENT STACK:
USN MULTI-V DAILY NUTRIENT PACK
USN BCAA 12:1:1
MR #SHRED
RYAN TERRY Olympia dreaming
Ryan Terry’s quest to become the Mr Olympia Men’s Physique champion seemingly happened by happenstance. Ryan’s career trajectory took a major deviation when a family member took a photo of him with his shirt off while at a friend’s barbecue and sent it to Radio Galaxy’s Manhunt calendar search.
USN BLUELAB 100% WHEY PROTEIN
USN CREATINE ANABOLIC 96 Dis-Chem Living Fit
From plumber to model
Physical prowess
Ryan laid the Ryan, who was platform for his working as a plumber success over many in Nottinghamshire in years. His childhood the UK Midlands at the was full of physical time, was subsequently activity, including selected as Mr June. gymnastics, swimming, He went on to compete football and golf. He in Mr Great Britain and even won a junior won the title, which county gymnastics enabled him to championship title. compete for the Mr Ryan continued to train International title in intensely, working out Indonesia, against at Goodbody’s Gym in finalists from 40 Nottinghamshire with other countries. renowned bodybuilders “Much to like Mr Universe Dave my surprise Titterton. By the time I became he made his mark on the the first international stage, he had European to been training in the gym for win the Mr eight years. International It was also around contest, and I also won the 2017 ARNOLD CLASSIC, this time, in 2011, that COLUMBUS, OHIO – 1ST Ryan’s relationship with Best Body MEN’S PHYSIQUE PRO USN began. The brand was Award in the breaking into the UK and televised European markets and Ryan worked as competition, which was a USN sales promoter. viewed by 200 million The home-grown supplement people worldwide,” he manufacturer continued to support explains. Ryan as he progressed through the That was the spark that lit his ranks as a competitive athlete, while international modelling career, Ryan supported USN’s expansion which would later evolve into into mainland Europe in countries like fitness modelling and competitive France, Italy, Germany and Greece. bodybuilding.
RYAN’S PRE-CONTEST STACK:
USN BlueLab Whey with added Vitargo
USN Muscle Fuel Anabolic
USN BCAA Amino Gro
USN PhedraCut XT
Coming to America After dominating bodybuilding competitions across Europe, where he won prestigious titles like the UK National Championships and the Euro Arnold Classic, Ryan turned his focus to the US. Fortuitously, it was around that time that USN’s ambitious global expansion plans took the brand to the massive American market. “I used the opportunity to move to America to help the brand push into the US market. Life in America was tough as the market is extremely competitive but, as they say, America is the land of opportunity.” Ryan based himself in Miami, Florida, where he prepped to compete against the world’s best athletes, with his eye firmly set on his ultimate goal – the Mr Olympia crown.
IRYANJTERRY
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Prepping for the win
Together with long-time coach Ken Roscoe, Ryan followed a bodybuilding-style training plan. He trained twice a day, including an hour-long, low-intensity fasted cardio session in the morning for conditioning and a weight training session in the afternoon. He also followed a regimented diet, consuming calorie intakes on par with some of the mass monsters on the international circuit. “I was eating up to seven meals a day, but back then my metabolism was extremely high. My meals consisted of lean protein, carbs and fibre. I was eating an average of 450g of carbs a day, mainly from complex sources.” Ryan combined his tried and trusted nutritional approach with a comprehensive USN supplement stack and results soon followed. It was 2015 when Ryan had his breakthrough year in the US. He won the Atlanta Seaboard Pro and the Pittsburgh Pro in the Men’s Physique category, which earned him his first spot on the Olympia stage. He placed a credible fourth in his debut appearance.
Chasing the dream
He was back competing at the “O” in 2016, where he narrowly missed the title after placing second. Then, in 2017, he took a giant leap toward realising his ambitions by securing a win at the Arnold Classic in Columbus, Ohio, arguably the biggest show after the Olympia. “That was a huge achievement. I always 98 Dis-Chem Living Fit
While Ryan knows what’s required to see results based on his experience, he admits that his prep plans need to change and adapt to his shifting metabolism as he gets older. Ryan has consequently dropped from seven to five meals a day and reduced his carb intake. “Before my injuries I was a lot more active as I used running and functional training as my cardio. Now, without these high-intensity, high-impact activities, I can’t eat the same volume of food.” Ryan is considering upping his meal frequency to seven again as he starts his Olympia prep, though. “I always start my prep 12-16 weeks out from a show. That gives me enough time to play around with my food intake and reassess and adjust as I respond.”
create targets to achieve before I move on to the next big goal and the Arnold Classic was the final objective before focusing on the Olympia title.” Ryan’s other ambitions had been to become the first UK Men’s Physique athlete to win a pro show and win the New York or Pittsburgh Pro.
“I had achieved everything I wanted up to the Arnold Classic and was ranked second in the world going into the 2017 Olympia. I really felt that it would be my year to win.” However, Ryan encountered a few challenges during his preparation. “I struggled in the Miami heat as my body wasn’t used to it. I also didn’t have a dedicated gym to train out of and we hadn’t settled into a permanent home. I placed a disappointing fifth that year.”
Ryan’s training split: Monday: Chest and triceps Tuesday: Legs and cardio Wednesday: Back and biceps Thursday: Shoulders and abdominals
Beyond the stage
Friday: Legs, obliques and cardio Saturday: Lagging muscle group
Injury woes
After helping to establish USN in the US market, Ryan and his girlfriend moved back to England in 2018, where he started prepping for that year’s Olympia. “I tore my labrum tendon six weeks out from the show, which made it difficult to prep properly. As a consequence, I placed third.” More injury setbacks followed as Ryan had two hip surgeries in 2019, which meant he couldn’t train for six months. “I went into the Mr Olympia with just four months of prep under my belt. That was also the year I got married and built a new home, which we moved into the night before I flew to the US. Needless to say, I didn’t achieve the result I was after.”
The next shot
Ryan now hopes to make amends in 2020, provided the Mr Olympia goes ahead amid the global Covid-19 pandemic. The organisers have moved the event from its usual September date to December, which will hopefully give the pandemic time to flatten. Ryan explains that he has had to adapt his approach now that he is a little older. His long-time coach, Ken Roscoe, also retired in 2017, so Ryan now works with Neil Hill, the developer of the Y3T approach, who provides Ryan with guidance and feedback when required. “The training principles I apply
“I get bored when I train heavy with long rest periods between sets. And it’s good to keep shocking my body.” Ryan currently trains six days a week, following his traditional bodybuilding split. “I use the sixth day for training weak areas or to double-up on weekly sessions for lagging muscle groups. I listen to my body and try not to overcomplicate things.”
have remained the same. I assess how I feel on the day and adjust my program accordingly.” As someone who has experienced his share of injuries, Ryan is extremely cautious about pushing hard and heavy at every session. “When I prep for a show and I’m fatigued due to the lower calorie diet, I can’t push too heavy. I try to be sensible and stimulate the muscle without too much weight by using drop sets, super sets and rest-pause sets.” This approach also keeps his training fun and interesting.
Depending on the outcome at this year’s Olympia, Ryan may choose to end his competitive career on a high. “The lockdown has helped me evaluate where I want to go after competing, especially as we are expecting our first child this year. That’s why I have started working on new ventures, including a bespoke training and coaching app that is currently under development. It is a great way to share the knowledge and experience I’ve gained over the last 17 years, which I feel now equips me to help others.” Ryan is also designing a range of boardshorts for Men’s Physique athletes. “It’s an untouched market and it is difficult for guys to find the right fit and look. I really want to perfect this product category and launch that as a business.” However and whenever he chooses to end his career, Ryan will leave a significant legacy as the first ever IFBB Men’s Physique Pro from the UK, in addition to numerous incredible titles and more than 40 international fitness magazine covers. “More significantly, I feel it will be a massive achievement to end my career with the same supplement brand I started it with. Many athletes nowadays tend to swap between sponsors for better deals and I too have been offered numerous contracts from other wellknown brands. But I’ve remained loyal to USN because they have always believed in me and supported me, and I believe in their products.” LF In The Gym 99
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WHAT’S THE DIFFERENCE?
MRP VS LEAN PROTEIN These supplements are such versatile products that practically anyone can use them, whether you aim to sculpt a better body, lose weight or enhance your recovery. But which one is best?
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MEAL REPLACEMENT POWDERS A common functional protein supplement is the meal replacement powder, or MRP. As the name suggests, these products are specifically formulated to replace a meal or snack to complement and support a calorie-controlled eating plan. MRPs usually differ from standard protein shakes in that they contain fewer calories and are normally rich in fibre to boost satiety and leave you feeling full for longer. MRPs also tend to be sugar-free and sweetened with nonnutritive sweeteners. They’re generally low in carbs or, at the very least, contain low glycaemic index (GI) carbohydrates because they are commonly used by dieters or those looking to improve their body conditioning. Some products now contain healthy fats in the form of medium chain triglyceride (MCT) oil to boost satiety. They’re also a convenient meal replacement option for those looking for a nutrition solution that fits neatly into their on-the-go lifestyles. These quick-to-make high-protein shakes offer a better snack option than commercial convenience foods or takeaways and leave you feeling satisfied until the next meal. Modern formulations have also advanced beyond the basic whey protein blend found in MRPs. Many products on sale today include added ingredients that
Appetite regulation in focus: Biogen Lean Whey contains OatWell™, a patented form of oat beta-glucan fibre that helps to maintain blood glucose levels to curb hunger and maintain energy levels.
MRPS
Primal Diet Shake
aid digestion, like probiotics and digestive enzymes, with additional nutritional support from vitamins and minerals. Purpose-made products aimed at the weight-loss market also likely include effective fat-loss compounds like conjugated linoleic acid (CLA), L-carnitine, chromium and hydroxycitric acid (HCA), among others, offering a convenient all-in-one product. Ultimately, these shakes are the ideal supplement for weight-conscious individuals who want an easy-to-prepare, compact meal or snack, without compromising on the quality or quantity of their macronutrient intake.
WHAT’S IN AN MRP ENERGY NPL Diet Pro
200-250 kCal per serving CARBS Low carb or low GI carbs
Biogen Diet Protein
PROTEIN 20-25g per serving, often from a whey blend FATS Low in fat, or contains MCT oil for an easily digestible fuel source
ADDED INGREDIENTS: Generally contains added dietary fibre, digestive support, essential vitamins and minerals, and compounds that support fat loss.
Digestive support in focus: Primal Diet Shake contains added Digezyme®, which provides a multi-enzyme complex of glutenand GMO-free broad acting enzymes, including amylase, lactase, cellulose, lipase and protease, to assist your body with better digestion and absorption of the key ingredients. In The Gym 101
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LEAN PROTEINS While MRPs are designed to offer a convenient supplement to replace one or two of your daily snacks, diet shakes are commonly used directly after training. Similar to MRPs, diet shakes offer a low-carb, high-protein supplement option, which are often termed lean or diet whey products. In fact, lean proteins are similar to standard whey shakes in terms of core ingredients, but tend to include extra ingredients to support weight loss. Lean protein products generally differ from MRPs in nutritional composition in terms of macronutrient ratios and ingredients, and are designed for different goals. While MRPs generally contain a blend of whey proteins, including concentrates, isolates and hydrolysates (even casein in some formulations), lean or diet protein products may stick to whey isolates and hydrolysates. These more processed whey variants contain fewer carbohydrates, fats and calories than protein supplements that use protein concentrates as their main protein source. Lean proteins also contain the compounds that support fat loss, along with other beneficial ingredients like digestive support and essential vitamins and minerals. At the end of the day, both MRPs and lean proteins provide a beneficial dose of this important macronutrient, with variations in the other ingredients they contain. The final choice often boils down to your specific goals and, possibly, your flavour preference. So read those labels! LF 102 Dis-Chem Living Fit
LEAN PROTEINS
WHAT’S IN A LEAN PROTEIN ENERGY 150-200 kCal per serving
Biogen Lean Whey
CARBS Low in carbs
PROTEIN 20-30g per serving, generally from whey isolate and hydrolysate FATS Low in fats
ADDED INGREDIENTS: Often contains digestive support, essential vitamins and minerals, and compounds that support fat loss. USN Diet Whey Isolean
EVOX VLCD Lean-Pro Diet Protein
Primal Skinny Whey
lean proteins with extra ingredients support weight loss.
GYM
TO CHEAT
OR NOT TO CHEAT
THE SUBJECT OF CHEAT MEALS IS OFTEN POLARISING AMONG HEALTH AND FITNESS-CONSCIOUS INDIVIDUALS. WHILE UNCONTROLLED ‘CHEATING’ CAN CERTAINLY BE DETRIMENTAL TO YOUR DIET SUCCESS, WHEN FRAMED AS A STRATEGIC AND CONSIDERED REWARD, IT CAN OFFER NUMEROUS BENEFITS.
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For starters, a cheat meal can be a powerful motivator. The thought of that Friday night burger, fries and shake is often enough to get you out of bed when your resolve is on the fence. And cheats offer other psychological benefits, like breaking the monotony of a diet, or allowing dieters to relax in social settings. More importantly, periodic cheat meals give you an opportunity to satisfy the cravings that inevitably arise when you’re trying to restrict problem foods or reduce your calorie intake. Knowing that a cheat meal isn’t too far off can reduce the psychological stress and anxiety that comes with any form of restriction, and allows you to take a break, which can make a strict diet more manageable.
THE LEPTIN LINK
CHEATS OFFER OTHER PSYCHOLOGICAL BENEFITS, LIKE BREAKING THE MONOTONY OF A DIET, OR ALLOWING DIETERS TO RELAX IN SOCIAL SETTINGS.
THE PHYSICAL BENEFITS
But there are potential physiological benefits as well. A well-planned re-feed can supposedly reignite your metabolism with a surge of calories. It also re-stocks glycogen stores and increases energy to reduce
feelings of perceived and actual fatigue so that you can train harder in the week ahead. That’s also why cheat meals are often referred to as a re-feed in bodybuilding circles. In this context, the point isn’t to unhinge your jaw for a session of unbridled binge eating. Instead, it’s a controlled but considered meal that spikes calories.
Implementing a strategic cheat meal may trick your body into believing that the calorie restriction is over
This acute energy spike is key because adhering to a calorierestricted diet will eventually shift you into “survival mode” as your body tries to hang onto some weight to preserve energy stores. One change that happens in this process is leptin production – the ‘satiety’ hormone – starts to taper off, which can increase hunger and reduce fat metabolism. Leptin is secreted by fat cells and signals the brain when fat stores reach a certain level to turn off the hunger response. Leptin works to prevent the body from burning excessive fat by controlling hunger. If your leptin level is low, your body tends to store calories as fat and the rate at which you burn calories slows. Ghrelin (the ‘hunger’ hormone) production also
rises in response to prompt you to devour more calories to refill waning fat stores. Implementing a strategic cheat meal may trick your body into believing that the calorie restriction is over, which can periodically raise leptin and lower ghrelin levels. This signals the brain that you have sufficient energy and will allow the body to once again tap into fat stores for energy. The increase in calories may also modulate your thyroid function. However, more research is needed regarding the effect of diet and cheat meals on leptin and ghrelin levels. In The Gym 105
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WHEN CHEATING IS ON THE MENU
Armed with the knowledge needed to understand the role and the implications of cheat meals, it’s time to ‘pick your poison’, to coin a popular phrase. First and foremost, it’s important to remember that it is a cheat meal, not a cheat day. An entire 24 hours of unchecked food choices can completely derail weeks of carefully controlled calorie intakes. It is also important to select the best from the worst kind of convenience and fast foods available. Studies suggest that a combination of calories and carbs are the most effective at raising leptin levels. For example, a study published in 2000 in the International Journal of Obesity Related Metabolic Disorders found that shortterm carbohydrate overfeeding was more effective than fat overfeeding at increasing energy expenditure and leptin concentrations. It is also generally recommended that you schedule cheat meals on days when you train large muscle groups, like legs and back, or after sessions that expend the most energy. This will help to balance out the spike in calories. 106 Dis-Chem Living Fit
GIVE IN TO YOUR CRAVING While your weight-loss or body transformation success hinges on your ability to adhere to a balanced, calorie-controlled diet, strategic, well-planned cheats have their place. The trick is to satisfy any cravings and get the psychological and physiological benefits while
minimising the potential damage, which is only possible when you make informed decisions when it comes time to order. Ultimately, it’s about indulging, within reason, to derive some benefits and maintain a more balanced lifestyle for the sake of your physical and mental health.
YOUR CHEAT MEAL CHEAT SHEET You can make your go-to cheat meals more waistline friendly with these food swaps:
Milkshake CHEAT
Pizza CHEAT
Swap this cheeseladen favourite, which often comes with calorific toppings, with a more ingredientconscious option. You can also make your own version by using a wholewheat wrap as a base, or a lowcarb option. Add your favourite toppings, such as chicken and avocado, and use cheese sparingly to control your calorie and fat intake.
Every burger meal deserves a milkshake to wash it down, but you can reduce your cheat meal’s fat intake with a homemade option. Blend ice with your favourite whey protein powder, banana, dates, a scoop of natural peanut butter, a pinch of salt, vanilla extract and a milk alternative.
Including some protein powder in any of your cheat recipes will also lower the glycaemic load of your cheat meal so that you don’t spike blood sugar too much.
Sodas and sugary drinks CHEAT
It is often better to eat your calories, rather than drink them. Skip sodas or fruit juices to keep your sugar intake low – order coffee or bottled water instead. Keeping your liquid calorie count down will also allow you to eat more, which is generally more satisfying.
OUT
Pancakes CHEAT
Chips CHEAT
IN!
Skip the conventional fries and rather choose the sweet potato option. Opting for sugar-free sauces and condiments will also keep your sugar intake low.
Ditch the processed flour and sugar-laden toppings for whole-grain or gluten-free flours such as buckwheat or better-for-you mixes, and add some mashed banana and apple sauce for sweetness. Including some protein powder in any of your cheat recipes will also lower the glycaemic load of your cheat meal so that you don’t spike blood sugar too much. LF In The Gym 107
ENDURANCE
Bizarre but true...
DID YOU KNOW? The fastest 100 metre hurdles wearing swim fins (male) is 14.82 seconds.
RESET YOUR BODY IS YOUR BIOLOGICAL CLOCK OUT OF SYNC? JUST
60 MINUTES OF ENDURANCE TRAINING COULD HELP CORRECT YOUR BODY CLOCK, IF RESULTS FROM A STUDY CONDUCTED ON MICE CAN BE REPLICATED IN HUMANS. RESEARCHERS AT THE UNIVERSITY OF FLORIDA WERE ABLE TO SHIFT THE MICE’S BODY CLOCKS AN HOUR IN EITHER DIRECTION BASED ON THE TIME OF DAY WHEN THEY EXERCISED. *STUDY PUBLISHED IN THE JOURNAL OF PHYSIOLOGY.
This record was set by Christopher Irmscher (Germany) on the set of Guinness World Records - Die Grössten Weltrekorde in Cologne, Germany, 13 September 2008.
ENDU TURN UP THE HEAT ON YOUR TRAINING
According to a new study* heat training can boost your blood’s oxygen-carrying capacity by stimulating haemoglobin production (an oxygen carrying molecule in red blood cells). This is similar to the effects from altitude training but it’s a less efficient approach, requiring up to 5 weeks of heat training exposure. *Research conducted at Inland University of Applied Sciences in Norway **Findings published in Experimental Physiology.
26.4%
RESEARCHERS FROM BRUNEL UNIVERSITY LONDON AND THE UNIVERSITIES OF EXETER AND GLOUCESTERSHIRE FOUND THAT VIRTUAL REALITY (VR) MAKES EXERCISE MORE ENJOYABLE AND LESS DIFFICULT – VR WITH MUSIC RAISED THE PERCEIVED ENJOYMENT OF CYCLING BY 26.4%, COMPARED TO NO VR OR MUSIC. *STUDY FINDINGS PUBLISHED IN THE BRITISH JOURNAL OF HEALTH PSYCHOLOGY.
RANCE “YOU WILL NEVER KNOW YOUR LIMITS UNLESS YOU PUSH YOURSELF TO THEM.”
in this section Q&A
WORKOUT
Pre-workout activation...110
Moves to make you a better runner...112
SUPPLEMENTS
Keto for endurance...118
PROFILE
Edward Mothibi Comrades champ...126
Q&A
ASK THE PROS What’s the best way to warm up before an intense training session or race? Franci via Facebook
E
veryone knows we should warm up before intense physical activity, but few of us do so properly, or at all. Even those who engage in some light cardio and a few stretches miss the mark in terms of an adequate warm-up, particularly when we want to perform at our best and reduce our injury risk.
Get the blood flowing
Every comprehensive warm-up session should start with some light cardiovascular activity to increase blood flow to the legs (or arms) and raise the temperature of working muscles. This preparation also helps to improve mobility in joints and increases range of motion by making connective tissue more pliable, which reduces injury risk. A few stretches usually follow before we dive into the workout or line up on the start line. But a proper warm-up should include more than a few old-school static hamstring holds.
Jolt muscles back to life
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Activating our neuromuscular system before a workout can rouse specific muscles from ‘sleep mode’ and ensure they fire optimally.
MOVEMENT DRILLS SHOULD TARGET THE NEUROMUSCULAR SYSTEM BY ACTIVATING SPECIFIC MUSCLES AND MOVEMENT PATTERNS... EXAMPLES INCLUDE: High knees, pull-throughs, heelto-glute kicks, walking lunges with arm swings, toe touch walks, and front-to-back and side-toside leg swings.
specifically your nervous system and muscles – a ‘wake-up call’ before the impending exercise session. This preparation also helps to improve mobility in joints and increases range of motion by making connective tissue more pliable, which reduces injury risk. This is particularly important in the context of our modern lifestyles because periods of extended sitting can ‘shut down’ or deactivate important muscles like our glutes – a primary mover muscle for most movements. This can cause movement dysfunction as other muscles must pick up the slack to compensate for the lack of glute activation. And when weaker muscles like your quads and lower back muscles are called on to perform functions they weren’t designed for, pain and injuries soon follow. Activating our neuromuscular system before a workout can rouse specific muscles from ‘sleep mode’ and ensure they fire optimally. The proper drills can also fully engage all the relevant muscles and get them firing in the right sequence so that they perform their jobs right from the start. And the best way to turn on everything is with dynamic pre-workout activation drills. A pre-workout activation routine should consist of various general mobility drills, in addition to specific movement preparation drills and dynamic stretches that are designed to enhance the communication between your brain via your nervous system and your muscles.
Functional movement patterns The drills you perform should also be specific to the activity you’re about to perform. These movement drills should target the neuromuscular system by activating specific muscles and movement patterns to ensure primary movers and all the stabiliser muscles are ready to fire in sequence. Running, for example, will require the muscles and joints around your hips and in the legs to function
optimally. Glutes and hip flexor activation drills are ideal before any workout or race, as are hip mobility drills. Examples include high knees, pull-throughs, heelto-glute kicks, walking lunges with arm swings, toe touch walks, and front-to-back and side-to-side leg swings. And it’s important to include dynamic stretches as research shows that static holds activate a protective neuromuscular reflex that temporarily reduces a muscle’s ability to produce maximal force.
Pre-workout activation guidelines
Keep your pre-workout activation routine brief. No more than 10 minutes. The idea is not to fatigue muscles, so keep the intensity light, or perform only a few reps of intense explosive movements.
It is also important to focus on both the contraction (concentric) and the lengthening (eccentric) phases of every drill or dynamic stretch.
And aim to complete your activation session at least 10 minutes before your highintensity workout or race to clear any residual fatigue. This approach should ensure you’re all fired up and ready to go when that start gun goes off! LF Endurance 111
endurance
RUN STRONG A strong runner is an efficient runner. A strong runner is also a resilient athlete who is less at risk from injury Modelled by Busisiwe Mmotla
We need to build our strength because many of us are functionally weak due to a more sedentary lifestyle and the many hours we spend sitting each day. This has resulted in poor mobility and flexibility, weak cores and glutes, and shortened hip flexors, which are all essential for optimal, efficient running. Unfortunately, most runners don’t do enough strength training to become strong, resilient athletes. And when ‘weak’ runners try to run farther or faster,
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or both, they open themselves up to a host of potential issues, like niggles or even serious injuries like muscles tears, ligament strains or tendinitis. Despite the risks, many runners don’t include any form of cross training in their repertoires, at least not until they get injured. That’s why it pays to supplement your running with various specific resistance-based exercises to reduce your injury risk, while at the same time helping to make you a stronger, better runner.
BEFORE YOU START Visit a physio or biokineticist for an assessment to determine if there are any underlying biomechanical issues or weaknesses that may be made worse with exercise. Ensure you have adequate flexibility and mobility to perform these exercises through a full range of motion. Make sure you can perform each movement with perfect form before adding resistance.
FOCUS AREAS FOR RUNNERS Common weak areas in most runners include the glutes, hips and core, which are all essential to providing stability while running and generating the power needed to run faster for longer. Weak muscles and joint structures also fatigue faster, which is when runners start to lose their form. This can create compensation patterns as the body relies on other muscle groups, which can result in strength imbalances that eventually lead to injuries
that could sideline your training for weeks or even months. Incorporating a few simple sportspecific exercises 2-3 times a week can significantly improve your overall strength. Most exercises should ideally include unilateral movements that require you to load and stabilise one leg at a time to more closely mimic the running action. This training approach will improve your stability and balance and ensures you activate the right running muscles in the correct sequence.
Suspended crunches DOING THE MOVE: Place your feet in the foot cradles and drop down into an extended plank position. Drive your knees in towards your chest while lifting your hips. Return to the starting position and repeat for the required reps. FORM TIP: Engage your core and glutes throughout the movement to maintain the hip lift.
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Squat with side lift DOING THE MOVE: Position a mini band just above your knees around your thighs. Stand with your feet hip-width apart. Bend your knees and push your hips back to drop into a squat. Return to the upright position and lift your right leg out to the right side, keeping your leg straight. Return your lifted foot to the floor. Perform another squat, then lift your left leg to the side once upright. Continue in an alternating fashion for the required reps.
FORM TIP: Keep your hips level – do not allow the hip on the side of the raised leg to rotate around.
Single-leg Romanian deadlift DOING THE MOVE: Place a mini band underneath your left foot. Hold the band in your opposite hand. Perform a single-leg Romanian deadlift, making sure to keep your hips square and constant tension on your hamstring. Engage the glute and hamstring of your supporting leg to return to the upright position. Repeat for the required reps on one side before swapping legs.
NEW! Dis-Chem Living Fit Resistance Bands, available in a variety of resistance. 114 Dis-Chem Living Fit
FORM TIP: Do not tilt over to the side as you lift your leg. Engage your glutes to extend the leg up and out to the side.
Banded glute bridge
Lying band kicks
DOING THE MOVE: Lie on your back with your knees bent at 45 degrees, with the mini band around your knees, and your feet positioned hip-width apart on the floor. Extend your hips off the floor until your knees, hips and neck align. Hold this position for the required count.
DOING THE MOVE: Lie on your back with your legs lifted off the floor at 90 degrees and the band around your feet. Kick one leg out into a fully extended position. Return the band to the starting position under control. Alternate this motion for the required reps.
FORM TIP: Do not let the tension from the band buckle your knees inward.
Dis-Chem Living Fit Mini Bands, 3-in-1 looped band set.
NEW!
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endurance
The workout 1. Single-leg suspended lunge – 3 sets x 15 reps per leg 2.Single-leg Romanian deadlift – 3 sets x 10 reps per leg 3.Banded squat with side lift – 3 sets x 15 reps per leg 4.Lying band kicks – 3 sets x 15 reps per leg 5.Suspended crunches – 3 sets x 15 reps 6.Banded glute bridge – 3 sets x 60 seconds
Single leg suspended lunge DOING THE MOVE: Place one foot inside both suspension trainer cradles. Hop forward until your suspended foot is resting in the handles just in front of the anchor point. Bend your front leg to lower yourself into the lunge position and drive the suspended leg back. From the fully flexed position, push through your front foot to extend back up to the starting position. Repeat for the required reps before switching sides. FORM TIP: Do not let the knee of your front foot extend over your toes.
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endurance
UNLOCK FATFUELLED ENERGY WITH
KETONES BURNING FAT FOR FUEL OFFERS ENDURANCE ATHLETES NUMEROUS BENEFITS BECAUSE IT’S A DENSER ENERGY SOURCE. That means you get more calories per gram for sustained energy without spiking insulin levels. The other benefit is that fats can help maximise glycogen utilisation, which is a finite resource due to limited storage capacity in an athlete’s liver and muscle cells.
BEWARE THE KETO FLU Macronutrient
PRESERVE GLYCOGEN FOR WHEN YOU NEED IT MOST, LIKE THE FINAL 5KM SURGE FOR THE LINE OR A THRESHOLD HILL CLIMB.
Fuelled by fat
That means meeting more of your energy demands from fat throughout a race will preserve glycogen for when you need it most, like the final 5km surge for the line or a threshold hill climb. There are various sources to get this energy, including stored body fat and various forms of ingested fat like medium chain triglycerides (MCT) and saturated and unsaturated dietary sources. However, fuelling your efforts from fat ultimately boils down to compounds called ketones.
When we restrict our carb intake for prolonged periods, the body will eventually enter a state known as ketosis.
Achieving ketosis
Achieving ketosis usually requires a strict ketogenic diet, which consists of a very high fat intake, coupled with a moderate protein and low carbohydrate intake. That’s when The basic guidelines the body suggest restricting starts relycarbohydrates to just ing on fat50g/day or less, which generated is quite extreme – it’s ketones as the equivalent of a its primary cup of brown rice, for energy example. source. The low carb intake effectively shifts the body’s primary energy metabolism Ketones defined pathway away from glucose to Ketones are simple carbonlipolysis – the process whereby based compounds that are the body breaks down fats into produced from fat (stored free fatty acids. The liver then or ingested) in the liver converts these free fatty acids into in response to a lack of ketones in a process known as circulating glucose. ketogenesis. When we restrict our carb The endogenous (produced intake for prolonged periods, within the body) ketone bodies the body will eventually enter then circulate and replace glucose a state known as ketosis. That’s as the body’s primary energy when the body starts relying on fatsource, fulfilling the various vital generated ketones as its primary functions that glucose had in the energy source. body. As ketone bodies in the The mitochondria in our cells blood increase over time, they will use ketones as an alternative fuel eventually reach a threshold level, source for muscles, the heart and which is when the body technically even the brain. enters a state of ketosis.
restriction on this level has its challenges, both physiologically and psychologically. One physiological issue is commonly referred to as keto flu. Dieters can experience this phenomenon when entering the initial induction phase of a ketogenic diet due to the reduction in their carbohydrate intake.
Keto flu associated with keto dieting can be alleviated by replenishing electrolytes and minerals in the body in the form of potassium, magnesium and sodium. Expect
a drop in mental and physical performance for a few weeks as your body tries to tap its missing fuel source.
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Supplemental salts and esters Once you’ve adapted, you can amplify this process and boost your energy by introducing exogenous (outside of the body) ketones from a growing number of nutritional supplements on offer. These supplemental ketones are available as salts and esters. Ketone salts are naturally-derived compounds that combine sodium and/or potassium or calcium with betahydroxybutyrate (BHB). These salts function like a ketone in the human body and can be converted into energy, much like acetone and acetoacetate. Ketone esters are synthetically-made compounds used to
raise ketone levels in the body. You can drink or eat them to boost ketone bodies while in ketosis, or derive some of the benefits of ketones without following a ketogenic diet. These exogenous ketones help to make a ketogenic diet more flexible and the entire process more tolerable, where in the past ketosis could only be achieved via a starvation state or a high-fat, low-carb diet, which are extreme methods that can prove unsustainable. There is also ongoing debate whether it is healthy to remain in a state of ketosis for prolonged periods in the absence of any medical requirement (the diet can be used to treat epilepsy, for example).
A large body of research also supports the use of ketones for athletic performance as they provide the following benefits:
The ketone benefits
Improved energy levels and endurance performance Better blood sugar balance and enhanced insulin sensitivity
Weight loss, which can increase powerto-weight ratio Increased satiety and decreased food cravings Enhanced cognitive function and motor performance
Whether you decide to go full keto, or opt for a toned-down approach with keto supplements, research has shown that when the body is in a ketogenic state, it is more energy efficient at lower intensities, which can sustain your physical effort for longer. Achieving ketosis may also offer a potential solution for athletes who consistently struggle with gastric distress during ultra-distance events as they can consume less food volume for the same or greater calorie intake when relying predominantly on fat. However, recent research affirms that relying solely on fat for fuel may actually reduce your performance as the body requires more oxygen to metabolise fat. As such, a combined approach is generally considered best. This should entail fuelling prolonged, subthreshold steady-state efforts with fats and ketone supplements, and consuming carbohydrates and carb-based energy products at strategic points during a race or training session to support high-intensity efforts. While athletes who are in a state of nutritional ketosis would likely respond more favourably to supplemental ketones, even those who are simply fat adapted but haven’t reached ketosis could benefit from adding ketones to their supplement approach during training and racing. A word of caution, though. If you are a type-1 and type-2 diabetic, it is important to consult with your doctor before using exogenous ketones as they can alter blood sugar levels.
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BEING ACTIVE endurance TOGETHER, APART...
COVID-19 SPARKS VIRTUAL ENDURANCE SPORTS BOOM
VIRTUAL RACING IF A GPS-ENABLED FITNESS TRACKER OR SPORTSWATCH HAS LINGERED ON YOUR SHOPPING LIST, IT’S TIME TO PULL THE TRIGGER AND FINALLY PURCHASE A DEVICE. With mass participation sporting events postponed or cancelled for the forseeable future, athletes and event organisers have turned to the virtual world for the thrill, challenge and camaraderie that racing delivers.
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In this new world of social distancing and lockdowns, digital technology offers athletes a gateway to group runs and rides where they can train with other athletes or compete against each other - all virtually, of course. Cyclists and triathletes were early adopters of indoor smart trainers and virtual app-based platforms like Zwift for indoor training. That meant the industry already had a thriving virtual training ecosystem established. The Zwift app allows athletes to use their standard bicycle, which is mounted onto an indoor smart trainer via the back wheel, to join a group ride or perform an individual training session with structured
intervals of varying effort. App downloads and indoor trainer sales surged in March and April as athletes looked for ways to remain active in lockdown. According to media reports, indoor training device maker Wahoo experienced 300% growth in year-on-year hardware sales, which includes a range of indoor smart trainers. Home smart bike manufacturers like Peloton, Echelon and Wattbike also experienced a sharp increase in sales as a result of the Covid-19 pandemic. In March, when many countries went into some form of lockdown, Wattbike experienced a 110% increase in web sessions, with sales rising 250%. The trend continued into April, when web sessions increased by 300% and sales activity by 350%.
ZWIFTING EXPLODES And then there’s the racing element. Races on Zwift rapidly rose in popularity as pro riders, confined to their homes, found ways to keep fit and engaged during the lull in actual racing. Race organisers also leveraged virtual platforms like the Bkool indoor training platform to host popular races. This created opportunities for amateurs to ride alongside their heroes, while also giving sponsors exposure at a time when WorldTour racing was suspended. For example, a select group of Pro Tour riders were invited to race the last 32km of the Tour of Flanders route, which featured accents of iconic climbs like the Oude Kwaremont and the Paterberg. The appeal for competitionstarved pro and amateur athletes was prolific.
Ashleigh MOOLMAN-PASIO
IN APRIL, ZWIFT REPORTED THAT THE VIRTUAL MILES ITS USER BASE COVERED IN A DAY JUMPED TO 4 MILLION, UP FROM 900,000 DURING THE SAME MONTH IN 2019. THE COMPANY ALSO REPORTED AN 800% INCREASE IN ‘MEETUPS’ – PRE-ARRANGED VIRTUAL CASUAL GROUP RIDES WITH TWO OR MORE ‘ZWIFTERS’.
AKA the Zwift Queen
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SWIM, BIKE, RUN ONLINE
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James Cunnama
VIRTUAL CHALLENGES And as riders racked up the miles on their indoor trainers, their competitive spirit led them to new challenges to keep their training interesting and engaging.
For example, the extreme virtual Everesting (or “vEveresting”) challenge hit the mainstream.
RACE IT!
But it wasn’t just the cyclists getting in on the virtual racing action. With the packed global IRONMAN racing calendar decimated due to the impact of Covid-19, race organisers moved quickly to provide an alternative for all those athletes who had invested significant time and resources to prepare for target races. The IRONMAN Virtual Club web-based platform became a virtual destination for athletes to train, compete and connect, with the IRONMAN Virtual Racing Series events and IRONMAN VC challenges key features. The inaugural IRONMAN Virtual Race, IRONMAN VR1, was held in early April and was open to the entire athlete community for free. The virtual race consisted of a 5km run, 90km bike and 21km run. The segments could be completed in any order, but competitors had to complete each segment in its entirety during one session. Pro athletes also competed in IRONMAN VR Series races through the IRONMAN VR Pro Challenge. The bike segments were broadcast live through the IRONMAN Now page on Facebook Watch, with pros using the Rouvy virtual platform to race head-to-head on the virtual IRONMAN® courses.
While not new – the concept of climbing the equivalent height (8,848m) of Mount Everest was first attempted in 1994 – by 2019, only around 260 riders had attempted it on Zwift. However, that number had risen exponentially to more than 2,500 by August, according to the Everesting Hall of Fame website everesting.cc.
It’s a gruelling challenge where riders (or runners) must complete their attempt in one activity. There is no time limit, and riders can take breaks, but the rest time counts toward the total time.
RUN UNITED
Then, when lockdown restrictions eased and runners were once again allowed to exercise outdoors, virtual run challenges took off around the world as race organisers fuelled a surge in virtual races to fill the void left by cancelled events. These virtual events give runners a goal to train towards for muchneeded motivation, and they add a competitive element to an otherwise barren race calendar. As the popularity of these options rose and more races were cancelled, the list of options grew significantly. Runners can now register online and complete various virtual races in their home province by logging runs on Strava or bespoke event apps, like the Cape Town Marathon’s immersive and interactive app. However, participating in these events requires a compatible GPSenabled device, like the new Fitbit Charge 4, or entrants need to run with their smartphone to track and log their run and verify their race time. This new format has proved extremely popular among passionate runners around the world. For example, when organisers of South Africa’s iconic ultra-distance Comrades Marathon launched the ‘Race the Comrades Legends’ virtual race, 43,500 runners from across the globe participated. And as the pandemic rages on and social-distancing regulations prohibit large gatherings, virtual races have become the norm, for now at least. LF
Fitbit has launched its most advanced health & fitness tracker yet.
Right now they’re your only option to safely quench your thirst for competition, so get yourself a GPS-enabled device, enter a virtual race and get out there to challenge yourself and post your best time! Endurance 125
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5:31:33 MARATHON DREAMER BECOMES COMRADES CHAMP
EDWARD MOTHIBI Photos by Tobias Ginsberg
S
OMETIMES LIFE DOESN’T PAN OUT THE WAY WE PLANNED. EDWARD MOTHIBI DREAMED OF COMPETING AGAINST THE WORLD’S BEST MARATHONERS OVER THE CHALLENGING 42.2KM RACE DISTANCE, BUT HIS CAREER DIDN’T UNFOLD THAT WAY. But rather than give up on his dream, this father of three from Magogoe Koikoi village in Mahikeng, in the North West, decided to venture into uncertain territory and become an ultra-distance runner. And, as they say, fortune favoured the brave...
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Know your Comrades traditions:
The Comrades Marathon alternates routes every year. The up run takes participants ‘up’ from Durban to Pietermaritzburg.
The Comrades challenge
Picking the running path
Edward started running at an early age, representing his schools on the track and at cross country races. However, his true sporting passion was soccer. “When you’re growing up, you don’t know you have a talent. But I was encouraged to continue running after school and joined Mafikeng Road Runners. When I started winning local races at club
Changing direction
Edward ran his first marathon in 2012. “My dream was always to become a world-class marathoner,” he says. While he tasted success, with top 10 finishes at the Soweto Marathon, Edward never got the opportunity to race internationally. “After a few years I chose to divert my dream and began training for ultradistance events, which
level I realised I had the talent to go far,” explains Edward. When he moved to Rustenberg to work for various mining companies, he joined the mine clubs and continued racing, following an elite runner’s natural progression. “I started as a track runner and developed my speed over the 5,000m and 10,000m distances, with lots of cross country racing as well. I then progressed to 10km and 21.1km road races.” are very popular in South Africa.” Edward ran his first ultra event in 2014 – the 50km Om Die Dam – and finished in 3h15. It was clear that he had a talent for the longer distances, but Edward confesses that the 90km Comrades Marathon remained a daunting challenge. “I was always concerned about the distance, so I focused on races like the 56km Two Oceans ultramarathon for a few years.”
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EDWARD’S BIOGEN SUPPLEMENT STACK:
Following numerous top 20 finishes at Cape Town’s iconic ultradistance event, Edward eventually decided to tackle the greatest ultra marathon of them all, the Comrades. Edward got encouragement from 2016 Comrades champion David Gatebe, who is a work colleague at the Impala Platinum Mine in Rustenburg. “I wanted to see if I could finish in under 6 hours,” recalls Edward. Now racing in the green colours of the Biogenbacked Nedbank Running Club, Edward finished fourth in his debut race, which was an unimaginable result. “After that, I thought there is no reason why I can’t go back to the drawing board with my coach and come back to win.” And that’s exactly what he did. Following a focused year of dedicated ultramarathon training, which included running 250-300km a week during his peak training phase, Edward managed to run away from multiple Comrades winner and defending champion Bongmusa Mthembu in the closing 8km to win in a time of 5:31:33. Endurance 127
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“My dream was always to become a worldclass marathoner”
Quick stats:
LOCKED DOWN
Age: 36 Hometown: Mafikeng Lives: Rustenberg Club: Nedbank Running Club Sponsors: Nedbank, Biogen, Futurelife, Nike, Bavaria
EDWARD’S PEAK TRAINING PHASE INCLUDES: MONDAY: Speed session TUESDAY: Tempo run – fartleks WEDNESDAY: Long run – up to 45km THURSDAY: Speed FRIDAY: Hill repeats SATURDAY: Tempo SUNDAY: Long run 60-80km
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How champions train
While Edward has become a running sensation on the local circuit since his win, he is quick to point out that this wasn’t an overnight success. “You don’t just wake up one day and decide that you are going to win the Comrades Marathon. It is an extremely challenging distance and you must build up to that performance.” Under the guidance of coach Dave Adams, Edward progressively built up his training volume, reaching peak milage in May. “I’ve been doing 60km+ long runs for more than five years now and only took my long run distance over 70km in preparation for my Comrades win,” explains Edward. It is also challenging to train at this volume while working a full-time job, where Edward works as a clerk on the mines. “I work from 6am to 2pm, which makes it difficult to run in the morning. I do most of my training in the afternoon and evening.”
In the off-season, Edward aims to run 100-130km per week to maintain his base fitness. However, this proved challenging during level 5 lockdown. “At the start of lockdown we had to run around our yard. Even when they eased the regulations, the time limits proved challenging. But I remained positive and focused on doing strength work at home.”
Running beyond Covid-19
Looking beyond the lockdown, Edward says his immediate goal is to train hard and retain his Comrades title on the down run. For anyone else who plans to train for the next Comrades Marathon, which will hopefully take place in 2021, Edward suggests that you use this lull in racing to build up a solid training base. “It is not easy, so understand what you are getting into. Start now and build a solid base so that you are ready to start a specific program in January based on your goal time. I would also suggest you qualify early so you don’t race every marathon in the lead up to Comrades.” LF
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