HEALTH MAY 2 0 2 2
‘I am dance and dance is me...’ KISTPHOTOGRAPHY
NKATEKO DINWIDDY’S STORY
CONTENTS • Dance fitness in SA • Dance classes to get in shape • Join the Zumba party • Learn moves online with Tik Tok • Cover star Nkateko Dinwiddy • Bounce to better health • Prevent bad body odour • Pole dancing with Siv Ngesi
CONTACT US PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com HEALTH EDITOR Viwe Ndongeni-Ntlebi viwe.ndongeni@inl.co.za ACTING LIFESTYLE EXECUTIVE EDITOR Buhle Mbonambi buhle.mbonambi@inl.co.za DESIGN Juanita Minshull juanita.minshull@inl.co.za PRODUCTION Renata Ford renata.ford@inl.co.za BUSINESS DEVELOPMENT Keshni Odayan keshni.odayan@inl.co.za SALES Charl Reineke charl.reineke@inl.co.za ENQUIRIES info@anapublishing.com
Editor’s note IT’S HARD not to be happy when you’re dancing. I know this because an upbeat song will get me moving and lifts my spirits, every time. And, it turns out, whenever you “dip it low, pick it up slow, roll it all around, poke it out, let your back go” you’re getting a pretty good workout too. Getting fit does not have to be the chore it’s often perceived to be. Instead, as people all around the globe are finding out each day, dancing is one of the best fitness workouts there is. If done regularly, dance can do wonders for your body. Experts say, when you choose dance as your only form of exercise, you’ll want to aim for about 30 minutes a day to reap the benefits. In this issue, we look at dance fitness and how it has become an alternative form of exercise for many people, globally. In the current world of TikTok, there’s no denying that dancing is one of the most chosen activities to partake in. As a result, the app is buzzing with trending dance videos and dance challenges.
We spoke to choreographer and entrepreneur, Nkateko Dinwaddy, who is popularly known as Takkies, about dance fitness. She shares tips and tricks on how you can use dancing to better your physical health and your mental health. There are many types of fitness dances that you can use to keep fit. We break them down and share their benefits to help you choose one that will work for you and your fitness goal. We also look at dance fitness challenges that have
captivated the world. While we know that sweating might be inevitable, we understand that there are things that can help you manage or even prevent it. Especially in the gym while breaking a sweat. Every dancer knows when to hang up their dance shoes. In this issue, it is me hanging my health editor dance shoes. After two years of having launched and worked on this digital magazine, this is my last issue. It has been an amazing journey that’s helped me grow in my career and in managing my health. Thank you to Independent Media and the Indy Lifestlye team for trusting me with their vision. I know that this magazine will continue to grow and evolve with every issue. Remember to always choose your health, in any sesason of your life. To health and happiness, always!
Viwe
WESLEY CARVALHO Pexels
You should be dancing... As a result of boredom with traditional exercise, many fitness fanatics are now switching to dancing to get into shape. Viwe Ndongeni-Ntlebi
DANCE can be a stress reliever. | OLIVIA BAUSO Unsplash
EVERYONE is unique and everyone has their own way of getting fit and getting in shape. Sometimes lifting heavy weights and running on a treadmill is not everyone’s prefered work out. The thought of having to run on a treadmill or spinning can make an experienced fitness enthusiast quiver. As a result of boredom with traditional exercise, many fitness fanatics are now switching to dancing to get themselves into shape. Not only is it a stress reliever and therapeutic, but it’s also a great exercise, due to its aerobic and anaerobic movements. Debbie Calder a professional dancer and dance teacher from Just Move dance fitness studio in Cape Town who is passionate about health and fitness, says dancing is one of the best ways to keep fit and fun all year around. She explains dance fitness as a movement that incorporates the body in a unique way by lengthening the muscles. She also says it doesn’t focus on bulking up the big muscle groups in the body, rather it creates balance in the body by using big and small muscle groups in a dynamic way which develops a lean physique. There are various types of dance fitness studios available, from body conditioning to ballet and pole dancing. Choosing the right one may be confusing and stressful. Calder says before joining a dance class, the most important thing to consider is having an open mind. “Dance can be seen as an intimidating venture for most, but keep in mind that everyone starts off as a beginner. It is also important to find a teacher who understands your body and who can guide you towards a better state of health without risk of injury.” She explains each dance class has a different purpose and health benefits. If you are looking at strengthening your muscles, she
DANCE fitness works the entire body. | MICHAEL ZITTEL Pexels
suggests looking into a dance fitness class. “This class is a combination of fun dance cardio routines followed by core strengthening exercises and stretching. The class is aimed at strengthening, toning and sculpting the entire body.” What is becoming more popular among adults as well is ballet: the beginners and intermediate classes. The health benefits of these classes are endless and beneficial for people who would like to improve core strength, posture, muscle tone, flexibility and balance. For many years, contemporary dance has been viewed as a dance for professional dancers but that has since changed as many fitness lovers are starting to explore this type of fitness method. “This class is aimed at giving people a chance to learn the basics of contemporary dance while strengthening, toning and increasing flexibility in the entire body.” Everyone wants to have the perfect summer body without sweating at a conventional gym to get to the desired fitness level.
That could be achieved in a number of ways such as a body conditioning dance class. This class involves a sequence of exercises aimed at strengthening, toning and lengthening your muscles. It focuses on using correct alignment, strengthening legs and core; and increasing flexibility. Calder says the body dance class is popular among men unlike most of the dance classes dominated by females. “Society perceives dance as a more accessible form of exercise for women, but it can be beneficial for everyone.” Natasha Williams from BodyMind Studios in Johannesburg and Pole Dance Sports Association of South Africa says, pole dancing classes are fun, sexy and will leave you with a great feeling of confidence. “Pole dancing not only tones and helps you to lose weight, but the strength you build will give you a stronger core, stronger heart muscles and give your body the best workout ever.” She explains that women move their bodies in different ways to men. They are more flowing and move in a circular shape, whereas
men are more mechanical and focus on one body part at a time their movement is an up-and-down motion. “Most of the fitness forms available today are focused on male movement. Gyms have exercise machines that target specific body parts and are purely mechanical in nature. This is one of the main reasons why a lot of women find the gym to be extremely boring.” For pole dancing for beginners, she suggests pole basic, which is great for those who want a slightly slower paced class to learn the basics properly. For those who are feeling more daring, she suggests a sensual fitness. “It’s like an aerobics class, but without the jumping. Puting together a routine using feminine movements that work the rest of your body. Focusing on abs, booty, love handles and thighs, and all those yummy areas that women have.” The core benefits of these classes are toning, losing weight, confidence core strength, conditioning, faster and more engaging exercise.
WE LIKE TO MOVE IT MOVE IT
VIWE NDONGENI-NTLEBI
DANCE fitness stands out from technical or traditional dance in that technique and intricate choreography aren’t the main focus. Participants don’t spend months perfecting a routine in anticipation of a show or recital; but rather, they show up, work up a sweat while doing their best to follow an instructor and leave feeling good about their workout. Dancing has extra benefits as it’s often a social activity. Dancing with a partner or in a group can help you feel more connected to other people. Here are types of dance you can try out: Cardio-Based Dance Fitness: Many dance fitness classes have a focus on cardiovascular exercise. Instructors plan easy-tofollow choreography that keeps participants moving in an effort to raise their heart rates. Styles like Zumba, Jazzercise, LaBlast, Hip Hop Abs, TurboJam, and Bokwa all fall into this category notes VeryWell Fit. Some of the health benefits of regular cardio exercise such as dancing, include: ● Increased stamina ● Improved mobility and flexibility ● A better sense of balance ● Improved blood flow ● A stronger immune system ● Better sleep ● Reduced stress ● Reduced risk for certain chronic conditions, such as diabetes and heart disease ● Dancing also has mental health benefits. Aerobic exercise may help improve your mood and reduce your risk of depression.
BARRE fitness is a super-energising full body workout. | NATHANIEL VALA Unsplash
Mind-Body Flow: Hybrid classes such as yoga dance classes are becoming the new fitness craze. Blending dance, yoga and strength training
into one-hour classes solves the dilemma of not enough time, and not enough variety in order to get a full body workout. But there is something more. Hybrids also exercise the mind. The components of a complete workout are: ● Flexibility ● Balance ● Strength training ● Aerobics On a physical level, the yoga moves open the body and create flexibility and balance, while adding strength and toning. Body resistance poses are used to build strong bones and strengthen the muscles. It is a total and complete body workout. Sensual Dance Classes The modern resurgence of dance involves styles that are commonly associated with the strip club industry, including: pole dance, chair dance, exotic dance and sensual movement. The sensual movement is a style of dance also known as exotic dance, striptease and stripping. By taking the standard style of striptease, sensual movement adds choreographed movement meant to embrace the female body, further empowering women to find strength and beauty in their own bodies. This form of dance is commonly associated with the strip club industry, an industry which has received criticism for being demeaning to women. But, as this style of dance increases in popularity, more studios are beginning to emerge explains Sophie Luxton, a former exotic dance and sensual movement teacher. Many sensual teachers advise on using this form of dance as selfexpression and recommend it for anyone looking for a way to tone up in a pressure-free environment. Barre Workout Barre fitness is a super-
USE sensual dance as a form of self-expression. | GREGOIRE BERTAUD Unsplash
energizing, whole-body workout that’s great for everyone, from beginners to pros. Each class is meant to build alignment, strengthen your core, and tone and elongate muscles. Think of it as offering all the body benefits of a ballet dancer – without attempting a pirouette. A barre workout combines elements of a classical ballet barre workout with Pilates and
contemporary leg exercises to offer a low-impact, challenging workout focusing on the lower body. ByRide explains that most barre classes will start with a short warmup, some using small weights and others starting at the barre. The teacher will demonstrate the movement and then provide encouragement and corrections for the students to get the most out of every move in every exercise.
ZUMBA is a combination of Hip-hop, Salsa, Latin, Contemporary and Reggaeton dance. | GABRIEL SANTOS FOTOGRAFIA Pexels
Join the Zumba party Join the exercise craze that has hooked those who would rather dance than run on the treadmill Viwe Ndongeni-Ntlebi
YOU’VE probably heard of the fitness craze Zumba, dubbed by many as a dance fun fitness party. When it originated in California, the dance fitness pitched itself as a home training session in a DVD format, which was a plus for many who hate going to gym. Fast forward a few years, the Latin based aerobic dance and fitness sensation Zumba is still gaining popularity as one of the
favourite exercise methods in South Africa. Its popularity can be arguably credited to it being offered in a group workout class in gyms across SA. Gyms are offering it a few times a week to people of all shapes, sizes, backgrounds, and ages who would rather dance their hearts out than run on a treadmill or cycle for an hour. Sonwabo Bomvana, a Zumba
licensed instructor explains a Zumba class as a instructor-led workout with simple dance moves that consist of a combination Hiphop, Salsa, Latin, Contemporary and Reggaeton. He says the most impressive part of Zumba is how much it appeals to people who would have stayed away from exercise or the conventional gym, if it was not for the sessions. The health benefits of this
dance class is evident. A study in the American Journal of Health Behavior revealed that when women with type 2 diabetes and obesity did Zumba three times a week for 16 weeks, they lost an average of 1.4 kg and lowered their percentage of body fat by 1%. “More importantly, the women enjoyed the class so much that they made it a habit – very unusual for an aerobic exercise programme.” Bomvana explains that a full workout session usually ranges from anything between an hour to 90 minutes depending on the group exercise requirements. “An hour of Zumba can burn about 100 calories in a session. An hour might seem like a long time to exercise, but it's not when you consider just how much fun you'll have during those 60 minutes. Like the saying goes, ‘time flies when you’re having fun’. “To make the class more interesting and more fun. We request a few songs from people and add a Zumba routine to it. When people hear their favourite songs they are motivated even to sweat the unwanted fat.” However, Bomvana says that you may not see instant results but over time the results will be evident and rewarding. Here are some of the major benefits of Zumba: Full body workout: According to an online portal, Livestrong, aside from its hearthealth benefits, Zumba provides a workout for the whole body. From head and shoulder rolls that loosen up the neck and warm up the upper body, to footwork that strengthens and stretches calves and ankles, this fitness method works the full body. “ Flexibility is not ignored in a Zumba class either, with warm-ups and cool-downs a regular part of Zumba programming” Mood boosting: Music is the main ingredient to Zumba classes which becomes an instant mood booster according to
ZUMBA is a mood booster. | CLEYTON EWERTON Unsplash
Bomvana. “Music is a powerful tool, it helps you distress and gets you in a contagious happy mood. If anyone would go into a Zumba class at any given time, you are most likely to be greeted by smiles and laughter.” Toning: While many may be stressed about toning after they lose weight, they won't have to change their exercise method once they shed a few kilos. Some Zumba classes put extra emphasis on toning and sculpting to define muscles. According to Zumba’s web
portal, “lightweight maraca-like toning sticks used at Zumba classes enhance a sense of rhythm and coordination, while toning target zones, including arms, core and lower body.” It’s social: Bomvana says the high energy fitness, sweating to the Salsa and Reggaeton beats is good for sparking conversations and creating new relationships. “People come in most of our classes shy and reserved but as soon as the music plays, a wave of energy and conversation fills the room instantly.”
Get ready to enter the world of
DIGITAL DANCE OLUTHANDO KETEYI
ONE thing about the pandemic is that it connected people, and viral challenges on platforms such as TikTok had many entertained. The viral challenges put a fun twist on the unprecedented times we were living in and no one seemed to be left behind. As with most things during the pandemic, the digital dance world saw a dramatic shift that changed the culture and solidified many of the trends that had been shifting
CIARA’S hit song, Level Up is behind the viral challenge done by millions of people around the world.
on the sidelines well before March 2020. Seeing this, dance scholars Harmony Bench and Alexandra Harlig guest-edited a special issue of The Journal of Screendance that responded to the nuanced ways the pandemic has shifted the ways we engage with dance on digital media. In the journal, This Is Where We Dance Now: Covid-19 and the New and Next in Dance Onscreen, Bench and Harlig note, “Activities once on the sidelines of the
dance field are the new normal: teaching technique on Zoom, holding online dance film festivals, DJing house parties on Instagram, streaming archival performance documentation, making TikToks.” Take a look at some of the TikTok dancer fitness challenges that went viral: Ab Dance The “dance” – which is really just the act of thrusting your hips back and forth, in a crunch-like motion, vigorously to the beat
BRAZILIAN singer Anitta sparked the Envolver challenge.
of the music – seems to have originated with TikTok user @ janny14906, who’s garnered over 3.8 million followers and more than 43.3 million likes from her videos. In some videos, she is alone in front of a camera, in others she’s leading a class of dancers behind her. The user touts the benefits of her ab workout on-screen during the videos – primarily tagging them as “weight loss dance” and “thin belly”. TikTok trainer’s ‘WAP’ workout: With 17.8 million views on TikTok, Ginestra’s Cardi B-inspired workout routine – the crown jewel of her Naughty Girl Fitness series – is giving fitness a face-lift for 2021, one twerk at a time. “I wanted to create a mix of badass workouts dripping with the element of fun,” Ginestra, 31, told The New York Post of her certifiably sexy classes, which are available in
full on DanceTutorials.TV. “We’re doing squats, lunges, crunches, pushups, punches, and kicks. But instead of feeling like you’re doing a bunch of random workout moves, you feel like you’ve put on a whole dance performance to your favourite songs.” Envolver challenge Sparked by Brazilian singer Anitta, performance of her hit song Envolver, this challenges 731 million views on TikTok. These moves may be on the sexy side but they are totally a work out. The challenge involves bending into a plank, with some push up movement involved and also gyrating your hip area. Sadie Kurzban, founder and CEO of dance fitness studio 305 Fitness told Yahoo!Life about the challenge. “This move is working all of the muscles that you would typically work while doing a plank: core, lats, chest, and quads,” she said.
Level Up Challenge Musician Ciara’s hit song Level Up may have different forms but whatever the form, this viral challenge got people dancing. With 1.5 billion views and millions of videos in the name of dance fitness created. The fitness element of the “Level Up” challenge can’t be ignored. The beat of the song is the perfect song to get your heartpumping as you bust those cardio movements. TikTok dance fitness challenges have been saving graces for many especially during the gloomy times of lockdown where gyms and dance studios were closed. While the dance moves were infectious they allowed those who participated to shed a few kilos and get and get all the action of a Zumba class. Having access to social media has allowed for people to do their favourite activities in the comfort of their homes. Now that’s a workout you can sign me up for.
If life is getting me down, I dance because it uplifts me UK-based dance and fitness advocate Nkateko “Takkies” Dinwiddy motivates women to love their bodies VIWE NDONGENI-NTLEBI
NKATEKO Dinwiddy, commonly known as Takkies, is a choreographer, digital content creator and women’s wellness advocate. | KISTPHOTOGRAPHY
DANCE has been part of the DNA of South Africans for centuries. Over the years, SA dancers, choreographers and dance enthusiasts have made waves internationally. Nkateko Dinwiddy, known as Takkies, a choreographer, digital content creator and women’s wellness advocate continues to fly the South African flag high. She spends most of her days inspiring, motivating women to love their bodies and stay fit though dance and excersise. She says her first love is dance and has been from the moment she could walk. She was introduced to dancing when young as it formed part of growing up in a musical household. “My late father was a music industry mogul and my mom loved being involved in choirs as well as dancing a lot when she was younger. I started professional training at nine and I’ve never looked back. Fast forward to today, dance is still a core part of my life. It’s the base for all my activities and you’ll find a strong dance influence in my content creation, focus on fitness or my weekly dance classes. I am dance and dance is me.” The mother of three does a variety of forms of exercise including gym work and home workouts. However, the core of her fitness comes from dancing. “It’s given me flexibility, strength and cardio and has a positive
impact on all areas of my body. For me it’s a form of expression and the freedom of movement brings me so much joy. If life is getting me down, I dance because it uplifts me. “It's a great way to stay physically fit and healthy, especially if you find gyms a bit boring. Mentally, it can be so powerful in improving your mood and I’d encourage everyone to put on a track they enjoy and have a little dance everyday. It doesn’t need to be complicated and you’ll always feel better afterwards.” She recently moved to London with her family and admits the move came with its fair share of challenges. “(It is) quite daunting to start with. My husband is British which has helped a lot. However, packing up everything in Johannesburg in 2019 and leaving home was both exciting and emotionally tough. “I’d always wanted to live in another country so when the opportunity came up I didn’t think too long. At the same time South Africa is my home and it’s such a big part of who I am. I lived there my whole life and built my career there. So coming to London was basically starting from fresh which is both cool and scary at the same time.” While there, she says she still
runs, does heels dance workout classes and started Amapiano dance classes in London at Base studios. “I absolutely love amapiano. The original plan was to open a class in London within a few months of arriving which didn’t happen, so when the UK covid restrictions lifted I immediately started my Amapiano class. I decided to bring amapiano to London because it’s a taste of home, it’s fresh and an epic movement. My classes have brought together a diverse group with the majority of people from across Africa and it’s becoming a real community.” While many South Africans use dance as a form of expression and art, the industry can lead to many people hanging up their dance shoes prematurely. “One of the biggest challenges I saw time after time in South Africa was that the pay is often low and the hours long. Sometimes production companies and artists have a tiny budget for dancers so you might look at a music video and think it’s cool to be involved,
the reality is that the dancers have probably worked very long hours for small money. And if you don’t take the gig, someone else will. I still hear of artists being asked to dance for free because it’s ‘good for their brand’, which is exploitation. Covid has had a massive impact on the industry as a whole and there were no live performances so it’s been hard for dancers and performers.” Dinwiddy is also an entrepreneur who started Solani Body, a gym accessory line and a wellness platform to help women of all ages and fitness levels to move and to nourish their bodies. “It’s actually inspired by my Mom whose name is Solani, which means adornment. The business concept was born during lock down in 2020.” The goal for Dinwiddy is to build a community and create a safe space for women to learn how to love their body through movement wherever they are. Her message: “Don’t forget to love your beautiful body. Be kind to yourself and others. Don’t compare yourself to anyone, we are all on our own unique journeys. Nourish and move your body everyday. Celebrate yourself and others. You’ve got this.”
DINWIDDY says dancing is a full-body workout. | KISTPHOTOGRAPHY
BOUNCE BACK TO FITNESS Rebounding is more than just a workout. It offers an incredible health boost for the whole system. Viwe Ndongeni-Ntlebi
LISA Raleigh says rebounding is an affordable way of exercising with less impact. | SUPPLIED
FIT bouncing, also known as rebounding, is back and trendy. Not only is this exercise fun but it also offers a highintensity workout that’s good for strengthening muscles and weight loss. Many celebrities around the globe have been rebounding for years. In South Africa, celebrities such as radio and TV personality Pabi Moloi, actress Zola Nombona and makeup artist, Clara Chimeloane have been spotted doing the bounce back challenge – the series of bounce class exercises to get them fit and toned for summer. A 2016 study, published in the International Journal of Sports Science, has concluded that rebounding exercise is twice as effective at improving aerobic fitness and 50% more efficient at burning fat than running. It also showed that exercising on a mini-trampoline increase vertical jumping ability. Why is it gaining popularity now? Lisa Raleigh, a certified personal trainer, nutrition coach and life coach with a passion for wellness, says many people are looking for restorative exercises, without long-term wear and tear. “The pandemic also contributed to the popularity. Many people were stuck indoors and some could not afford treadmills and were tired of running on the spot
and doing multiple reps of burpees. “Rebounding was the most affordable way of exercising safely with less impact. It was quiet affordable and the whole family could enjoy it. Right from sportsmen, athletes , beginners, and small children,” says Raleigh. Why rebounding? Raleigh says rebounding is more than just a workout. It offers an incredible health boost for the whole system. It supports the body’s natural detox processes, boosts circulation (therefore reducing cellulite), builds a strong core and tones incredibly. The workouts of each class vary to prevent boredom. Each one is designed to help you build strength, burn fat and calories, and detox – all while having fun. You can’t help but smile every time you bounce! Rebounding is the perfect allin-one exercise, including cardio, strength, balance, core and pelvic floor, making it an excellent exercise for moms. “In addition to the benefits of GROUP fitness is making a comeback.
traditional exercises, rebounding promotes the body's natural detox processes, helps drain lymph, and promotes balance by working the body’s proprioceptors,” says Raleigh. She adds group fitness is making a comeback as well, with many people looking for like-minded communities and ways to connect. Plus... it’s fun! And the challenge of balancing keeps you fully present in the moment as you train. Raleigh says classes can be between 45-60 minutes. It begins with a warm-up, where the music gradually becomes quicker to commence our cardio. Exercises including ankle weights, body bars, Pilates balls and resistance bands provide a strength component, followed by a lymph pat down-helping to drain lymph and detox the body, and then a slow cooldown and stretch. Unlike traditional forms of cardio, with rebounding you burn more calories, and build strength with minimal impact, says Raleigh.
It also boosts circulation and boosts your immune system. Other health benefits include, improving skin texture, reducing cellulite, and especially strengthening your core muscles and pelvic floor. Before we dive into the rebound exercise routines and shove the children off the trampoline to shed a few calories. Trampoline first- a trampoline company says there are a few things you should know about rebounder workouts: Don’t forget to breathe while you’re rebounding. Keep a challenging pace, but don’t go overboard. You should be able to hold a conversation while you’re exercising. Stretch before and after your trampoline workout to prevent injuries. If you’re worried about balance, consider ordering front or sidebars to add support and help you build your confidence. Wear comfortable clothing while you jump.
Don’t sweat it There’s nothing wrong with perspiring during a workout – it’s your body’s way of cooling down – but here’s how you can prevent offensive body odour Gerry Cupido
SOAP and water should be your first line of defence against bad body odour. AVI RICHARDS Uxnsplash
CHOOSE lightweight, breathable workout clothes. | JAMES LEWIS Unsplash
SWEATING profusely during a workout isn’t uncommon. Some people may sweat more than usual when they work out due to their level of exertion, the clothing they wear, or the indoor or outdoor temperature. There’s nothing wrong with sweating. Sweating is your body’s way to protect you from overheating. Even though it is perfectly natural, it’s often associated with body odour. Smelly body odour can cause embarrassment and be unpleasant for those around you. Here’s how you can prevent bad BO. Back to basics No amount of antiperspirant, deodorant or perfume will cover up smelly armpits if you haven’t in fact washed! Soap and water is your first line of defence against the dreaded stink. Better yet, opt for antibacterial soap. Defuzz your armpits By removing hair in areas like your armpits, it reduces the space for bacteria to grow. Bad odour is caused by bacteria. The hair prevents the antiperspirant from absorbing into the skin and being effective. All dried up Odour-causing bacteria love damp areas. Be sure to dry yourself thoroughly with a clean towel before applying any products or getting dressed. Antiperspirant with deodorant The antiperspirant is what reduces excessive sweat. Allow your antiperspirant to absorb and dry before spraying your deodorant. Pay attention to your diet How do you know that someone has eaten garlic for supper the night before or downing rum and cokes? You
can smell it on their skin. Try and avoid smelly foods to prevent that morning-after stink. If the above does not work, you can also try to manage your sweat levels while you’re exercising. For instance, you can: ● Choose workout gear that’s made from lightweight, breathable fabrics such as cotton or sweatwicking materials. ● Apply powder to areas that
sweat a lot, like your feet, groin area, hands, and under breasts. ● Control the room temperature and humidity if you’re exercising indoors. ● Stay hydrated by drinking water before, during, and after you exercise. ● Use an absorbent towel to wipe away sweat while exercising. ● Switch to a higher strength or prescription deodorant.
SIV Ngesi says pole dancing shows you what real strength is. | SUPPLIED
Siv Ngesi puts his fitness in
POLE POSITION ACTOR and TV personality, Siv Ngesi sports an incredible physique, and he credits his “crazy diet”, for his body image. Pole dancing was new to Ngesi, but because he’s been giving it his all you’d think he’s been doing it for years. He said the decision to start with the sport came when he re-evaluated what it meant to be a man. “As a Xhosa male you are regarded as a man only after you’ve been to the initiation school. But in 2020 I got the urge to start looking inward, to search and rediscover what being a man means to me at that moment and moving forward. “I started researching feminine things and decided to also try them out. I did ballet and it was hard, I think you really have to start it at an early age to really
Viwe Ndongeni-Ntlebi excel in it. “I moved to pole dancing and I fell in love with it. That sport changed my life; I won’t rest until I’m one of the best in the country. Even though, technically, I’m the best already because of my recent win,” said Ngesi For spectators, it may seem like an easy spot to master, but Ngesi’s experience gave him a different perspective. “People look at pole dancers at strip clubs and think that it’s easy. It’s not. If you think you are strong, come to the pole to prove your strength, it shows you what real strength is.” Although Ngesi has always been “naturally excellent” at sport, pole dancing required more. “I played high-level rugby, water polo and boxing, in all these
sporting codes one has to prove their strength. In pole dancing, while you have to do the same, your ego also gets tested. You put the ego aside and focus on getting great results.” The Still Breathing actor also lost 11kg in 11 weeks when he was training for a bodybuilding pole body competition he won last year. He came first in the Men’s Fitness Model category and second in Mr Fitness (pole and body) at Fitness South Africa 2021 in September. “I worked really hard, committed to the plan and sacrificed for it. I always wanted to do a body competition I started training during the hard lockdown. There was no work commitment and no hectic traveling schedule. “I set out to totally transform my body through a rigorous programme of diet and training
for Fitness SA. I wanted to prove to myself that I can do it. “But, I must admit that the 11 weeks of training were the hardest and most testing physical and mental challenge yet. I’m glad that it’s done. I will never do that again. Once I’ve achieved a challenge I move on,” he said. For anyone competing in a body competition, diet is one of the most important factors. And Ngesi said he ate 13 meals a day for 11 weeks. The diet consisted of the following: ● 2 541 egg whites ● 55.44kg of hake ● 18.48kg of chicken breasts ● Supplement/vitamins ● Not a single refined carb nor grain of sugar in 77 days. ● And 46 litres of blood, sweat and tears. “It’s not for everyone, it can be expensive. There were really not many options, especially when it comes to flavour, it was just the same thing every day. I collectively spent six full 24-hour days or 154 hours or 9 240 minutes gymming/ cardio. Truthfully, it was a terrible experience and it was one of the most difficult things I’ve ever done. But with my people on my side, through sheer force of will, and belief in myself, I reached my goal. With the help of a personal trainer, a nutritionist and many readymade meals delivered to me.” He added that his weight reduction diet also affected his mood and he had to apologise to his best friend for being a “horrible person”. “I was moody as hell, I was grumpy and very horrible to be around. I apologise to friends for the crazy mood I was in.” Ngesi described himself as “a gigantic softy”. “I’m in touch with my emotions, I cry when I want to or when I’m sad. I just really want people to reach their full potential all the time.’’
NGESI likes to challenge himself.
