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COURTNEY
gardner
“DON’T FEAR FOOD! Building your best body depends on it.”
£ How accurate is your heart rate monitor?
TRAIN LIKE A PRO BUILD SEXY STRONG LEGS AND GLUTES FOR SUMMER!
ALL-DAY ENERGY FOR A Alrieta De Wet WBFF PRO, FACE OF FITNESS WINNER. MISS BODY BEAUTIFUL CHAMP.
ENERGY WITH NO CRASH
STAMINA WITH NO SUGAR SPIKE
RECOVER FASTER AFTER TRAINING
A LEANER, TONED BODY. W GREAT NE S O UR V A FL
BOOST ENERGY + MORE STAMINA + RECOVER FASTER USN.CO.ZA
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Zinhle Masango
NPL Brand Ambassador Fitness Athlete, Founder of Fitness Junkie, Online Coach and Abuse Survivor Zinhle says exercise and healthy eating liberated her from an abusive partner, and allowed her to regain mental and physical strength.
“The solution to violence is never violence but through challenging the mind. Turning from victim to victor is the first step to winning the battle.�
Change Comes With Attitude.
IDEAL FOR INDIVIDUALS SEEKING
+ METABOLISM OF FAT + MENTAL FOCUS + ENERGY BOOST
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IN EVERY ISSUE EDITOR’S LETTER
56
Legs & Glutes Train like a Pro
July/Aug 2018
6
EVENTS
10
DIGITAL NEWS
13
GYM BAG
14
BEAUTY BAG
17
ASK THE EXPERTS
18
MY WEEK
24
FITNESS NEWS
28
NUTRITION NEWS
76
NUTRITION 78 Pantry makeover Energy drinks and snacks made healthy
YOUR FITNESS
79 # FC[ QH RTQVGKP
34 Muscle makers
How much protein you should eat, in real-world terms
Learn more about your body’s hormonal response to training
80 Healthy hero
36 Fit Pro 2.0
5WEEGGFKPI CU C ƂVPGUU professional in the digital age
64
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20 MINUTES
An intense bodyweight Tabata
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84 Out shopping With Letshego Zulu
LEGS AND ABS
48 Exercise swaps Heat up your workout by changing up some of your commonly used moves
52 Boost your burn Get the energy you need to blast your gym sessions
88 Fit pregnancy Second trimester core workout
92 6TCPUHQTOCVKQP Melissa crafts a competitor’s physique
68
the 30-second transformation
36 YOUR BODY’S HORMONAL RESPONSE TO TRAINING
94 Shows IFBB Millennium Gold Plate. IBFF Pro Diva, IFBB Arnold Classic Africa, WFF Pretoria Classic Pro-Am
Exercise Swaps S
48 4
ON THE COVER Courtney Gardner PHOTO BY
Michael Neveux | neveuxstudios.com
SINCE 2004
editor's note
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Be authentic, be you
HE FITNESS INDUSTRY IS SYNONYMOUS ÂˆÂ“ÂŤÂœĂƒĂƒÂˆLÂ?i] ĂŒÂœ w˜` ĂŒÂ…i Ă€i>Â? ĂžÂœĂ•] iĂƒÂŤiVˆ>Â?Â?Ăž ĂœÂ…i˜ WITH TRENDS AND FADS, BUT NOT ALL you're busy consuming someone else's life. We OF THEM ARE POSITIVE. THANKFULLY A can't overstate this enough, but perhaps it's time NEW THEME OF POSITIVITY IS GATHERING to disconnect from social media for a while, or at MOMENTUM ACROSS FITNESS-FOCUSED the very least, ruthlessly edit your feeds to only SOCIAL MEDIA CHANNELS, AND IT'S TRULY follow those who champion authenticity. By over analysing other people and REINVIGORATING. Driven by a growing number of Learn more about the what makes them popular, you'll likely ÂŤĂ€ÂœÂ“ÂˆÂ˜iÂ˜ĂŒ ˆ˜`Ă•ĂƒĂŒĂ€Ăž w}Ă•Ă€iĂƒ >˜` wĂŒÂ˜iĂƒĂƒ authenticity trend in fall into the 'all or nothing' mindset that these top reads: plagues so many who aspire to lead a celebs, the #BeAuthentic message is helping to shift how this lifestyle is wĂŒÂ˜iĂƒĂƒÂ‡vÂœVĂ•Ăƒi` Â?ˆviĂƒĂŒĂžÂ?i° While the idea Cover story portrayed. More importantly, though, of training mean and eating clean – Courtney it's reframing the reasons why women KU CURKTCVKQPCN HQT VJG QH Gardner should choose to eat healthfully and WU YJQ CTG PQV RTQHGUUKQPCN CVJNGVGU “Be your authenget active every day. and have careers and families, trying tic self! That’s how to grow a brand You see, to be authentic means to VQ NKXG WR VQ VJKU KFGCNKUGF Ć‚VPGUU online. People craft your approach – what you do lifestyle only serves to stress us out. can quickly tell inside the gym and the prep you put What's more is that it won't bring you if you aren’t into your nutrition – according to VÂ?ÂœĂƒiĂ€ ĂŒÂœ w˜`ˆ˜} L>Â?>˜Vi ÂœĂ€ >V…ˆiĂ›ÂˆÂ˜} authentic. Plus, in your life's passion. What starts out your goal, whatever that might be. the long run you will be happier for most of us as the mere act of It's therefore time that you got real VT[KPI VQ DG JGCNVJ[ CPF Ć‚V GPFU WR if you are true to >˜` `iw˜i` ĂœÂ…>ĂŒ Liˆ˜} wĂŒ “i>Â˜Ăƒ yourself.â€? DGEQOKPI C FGGRGT EQPPGEVKQP YKVJ to you. It's time that you stopped Page 26 JQY DGKPI Ć‚V OCMGU [QW HGGN OQTG consuming and following other people's alive. ideals and started producing your 30 second And when you're guided by passion, transformation own story. Once you realise that the ĂžÂœĂ•ÂżĂ€i ˜œ Â?œ˜}iĂ€ Â?Ă•ĂƒĂŒ wĂŒ] you live Vœ˜vÂœĂ€Â“ÂˆĂƒĂŒ Ă›ÂˆiĂœ Âœv ÂżwĂŒÂż `ÂœiĂƒÂ˜ÂżĂŒ wĂŒ ĂœÂˆĂŒÂ… “Digital and social media can Ć‚V It informs the choices you make iĂ›iĂ€ĂžÂœÂ˜i] ĂžÂœĂ•ÂżÂ?Â? Li vĂ€ii ĂŒÂœ w˜` >˜` be both positive every day, from every meal and every follow your true passion. and educational, gym session, to what you read, who Once you do, your goals, your yet at the same you engage with and what time approach and your beliefs will be time harmful and you choose to go to bed. It's an all authentic to you, which is arguably the detrimental to your goals.â€? consuming passion that fuels every most potent form of motivation there is Page 68 aspect of your life. – intrinsic motivation. And who couldn't You can't fake this passion, and those do with a potent shot of motivation, 8 tips to who exude this passion will never been particularly during the frigid winter boost your seen as fake. That's why authenticity months? motivation is proving to be so powerful and “Motivation is like so refreshing in our social mediaEnjoy this issue! a muscle. If you `ÂœÂ˜ÂżĂŒ yiĂ? ÂˆĂŒ ÂœvĂŒi˜ driven world, which is dominated by enough, it weakfake news and photoshopped and @lifelife_as_tanja manipulated body transformation pics. ens. That’s right. Motivation can be And amidst this sea of fakeness, it strengthened and I'M BACK can be developed.â€? Read more harrd, if not Page 70 about that
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here... (since we're being authentic!)
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#STRONGWOMEN
#NSĹşMDV Gardner Rocking the cover
She’s all about making an impact, at work, in the gym, on social media & in the lives of others
PG 26
3 EASY WAYS TO SUBSCRIBE:
MARISKA DU PLESSIS, Blogger.
>À Ã > Ã > µÕ> wi` L Ìcamp instructor, entrepreneur, visual content creator, and writer and wellness blogger. When she’s not working, she’s training, or feeding her travel addiction. @JustMariska_
LIL BIANCHI KIMBLE, Head coach & owner of OTG Athletic
World Champion powerlifter, deadlift world record holder and addict of defying the human condition.
SMS “SUB FITNESS” to 40439 with your name, contact number & postal address PHONE us on 011 7913646 EMAIL UWDUETKRVKQPU"ƂVPGUUOCI EQ \C with your name, contact number & postal address
fitness www.fitnessmag.co.za CO-PUBLISHERS Tanja Schmitz, Andrew Carruthers MANAGING EDITOR Pedro van Gaalen ADMINISTRATION Leoni Needham PROOFREADING Irene Stotko PHOTOGRAPHY Michael Neveux (Cover), Cindy Ellis, Soulby Jackson, James Patrick, ADVERTISING >`ÛiÀÌ ÃiJwÌ iÃà >}°V °â> 䣣 Ç £ ÎÈ{È
CARA-LISA SHAM, Wellness coach
i> Ì L }}iÀ] wÌ iÃÃ enthusiast, wellness coach and founder of the Caralishious brand @caralishious
GIORGINA SLOTAR, Clinical Nutritionist (Intl. Grad. Dip. Clinical Nutrition, Australia). Giorgina
is also a pre- and post-natal exercise specialist, and is > µÕ> wi` «iÀÃ > ÌÀ> iÀ through HFPA.
fitness magazine is an alternative monthly magazine distributed nationwide. ABC Certiied sales: 21 194 Period Jan - June 2017
CONTRIBUTORS & ADVISORY: Cara Lisa Sham, Celestie Engelbrecht, Nicole Warburg, Giorgina Slotar, Lil Bianchi, Andene Horne
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fitness Magazine South Africa THE PUBLISHER
NICOLE WARBURG MACKENZIE, Coach and trainer
ALANI KEISER, raw food chef and author
Õ Ì « i >Ì > wÌ iÃÃ champion, CrossFit competitor and personal trainer J Û }wÌÜ Ì V i
Creator of the Processed to Plantbased recipe book with £x Þi>Àà v iÝ«iÀ i Vi Ü Ì plant-based living www.alanikeiser.com
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No liability is assumed by The Maverick Publishing Corporation, Muscle Evolution (and M.E’s Fitness) nor any of the authors of the information provided in this publication. The Maverick Publishing Corporation cannot be held liable for any advice provided in this publication. The information published in this magazine should not be considered as medical advice, please consult a registered doctor. The Maverick Publishing Corporation shall not be liable for any unsolicited material, nor photographs or manuscripts submitted to our «ÕL V>Ì vwVi° / i >ÛiÀ V *ÕL Ã } À« À>Ì reserve the right to reject any advertising without Ì wV>Ì ] > ` Ü Ì «ÕL Ã > Þ i` Ì À > >ÌiÀ > nor advertising that we feel does not comply with our readership audience. All Stock photography via www.shutterstock.com
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22
TOTALSPORTS WOMEN’S RACE DURBAN Runners (and walkers) of all ages are invited to “Run United� in support of PinkDrive at the Totalsports Women’s Race in Durban. The Totalsports Women’s Race aims to unite women from all walks of life. DATE: 22 July 2018 VENUE: Kings Park Athletics Track, Durban www.totalsportswomensrace.com.
J U L Y
What s ’ happening?
01 FROM
THE CATHEDRAL PEAK CHALLENGE Conceptualised by the owner of the Cathedral Peak Hotel, William Van Der Riet, The Cathedral Peak Challenge is a 20.7km trip that starts at the Cathedral Peak Hotel and goes right to the top of the iconic mountain and back again, with a total ascent of 1531m. Anyone who thinks they can conquer the Peak’s summit in the fastest time will share in cash prizes totalling R100,000. DATE: 1 June to 30 September 2018 VENUE: Cathedral Peak Hotel, Drakensberg www.cathedralpeak.co.za
J U N E
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SALOMON BASTILLE DAY TRAIL RUN 2018 A wilderness adventure for serious and prepared trail runners. The Franschhoek Mountains in July can be covered in snow, and the rivers are scenic yet cold. The Bastille Festival in the Main Street is a vibrant mix of good food and wine, to celebrate with, after your run. DATE: 14 July 2018 VENUE: Old Bells Lodge, Berg River dam energyevents.co o.za za
J U L Y
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SALOMON MAGALIESBERG CHALLENGE 2018 A single-day trail run that consists of four distances – a 50km, 36km, 25km, and 12km option. The restaurant and farm stall will keep your eating and drinks needs happily quenched. Spend the whole day at Van Gaalen’s Cheese Farm, relaxing after your run on the veranda and huge lawns. DATES: 11 August 2018 VENUE: Van Gaalen Cheese Farm, Magaliesberg energyevents.co.za energyevents co za
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NISSAN TRAILSEEKER MTB & TRAIL RUN EVENT #3 This family-friendly event caters for all levels of skill and wĂŒÂ˜iĂƒĂƒÂ° ,ˆ`iĂ€Ăƒ V>˜ choose between 10km, 20km, 40km, 70km and 90km routes on offer. The new addition of a trail run series on the Sunday gives families a great weekend to enjoy the outdoors. DATE: 14 & 15 JULY 2018 VENUE: Oak Valley, Grabouw trailseekerseries.co.za
30 J U N E
J U L Y
22
TRAPNET 360 The latest addition to the cycling calendar in Gauteng, offering cycling events, a cycling and lifestyle expo and a wide variety of entertainment for the entire family. trapNET Junior events, which include a 1km pushcart, 2.5km and 5km options, takes place on Saturday, where parents and children can participate in an event together. The main event is a 100km road cycling race, which takes place on the Sunday. DATE: 20-22 July 2018 VENUE: SuperSport Park Cricket Stadium, Centurion www.trapnet.co.za
J U L Y
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TOYOTA WARRIOR RACE #5 & OCR CHAMPS Set against a backdrop of pristine beaches, unspoiled forest, rivers and estuaries, lies the Blythedale Coastal Estate. It is the perfect setting for an adventure, and the location for the next Toyota Warrior Race, powered by Reebok. Competitors will once again be challenged to #BeMore and conquer carefully chosen obstacles ĂŒÂ…>ĂŒ iĂ?ĂŒi˜` ÂœĂ›iĂ€ > ĂƒÂŤiVˆwV ĂŒĂ€>ˆÂ?] iÂˆĂŒÂ…iĂ€ >Ăƒ individuals or as part of a team. This event ĂœÂˆÂ?Â? >Â?ĂƒÂœ Â…ÂœĂƒĂŒ ĂŒÂ…i Ă›iÀÞ wĂ€ĂƒĂŒ -ÂœĂ•ĂŒÂ… Ć‚vĂ€ÂˆV>˜ OCR Championships. DATE: 14 & 15 July 2018 VENUE: Blythedale Coastal Estate, KwaZulu-Natal www.warrior.co.za www.warrior.co.za
J U L Y
July
BIKINI AND PHYSIQUE
IFBB F&T Classic Intermediate Show (North West) 14 IFBB Mpumalanga Intermediate Show 21 IFBB Boksburg Classic (Arnold
Â?>ĂƒĂƒÂˆV Ć‚vĂ€ÂˆV> +Ă•>Â?ˆwiÀŽ 21 PCA H&H Bodybuilding and Fitness Classic 27&28 NPC Ms Diva Extravaganza 28 IBFF Welkom Classic 28 IFBB Sedibeng Provincial Show 28 IFBB Oliver Tambo Intermediate Show
7
August 4 4
11 11 11 18 25
25 25 25 31
IBFF Klerksdorp Classic IFBB Western Province Provincial Show / North West Provincial Show / Mpumalanga Provincial Show / Nelson Mandela Bay Intermediate Show PCA Port Elizabeth Provincials IBFF Trevor Alexander Classic (KZN) IFBB Buffalo City Intermediate Show IFBB Gauteng Central Provincial Show IFBB Gauteng North Provincial Show / IFBB Ekhuruleni Provincial Show / IFBB West Rand Provincial Show / IFBB Eastern Cape Provincial Show NABBA/WFF Mpumalanga Provincials IBFF Fire & Ice (Gauteng) PCA Gauteng Provincials NABBA/WFF Gauteng Provincials
’S WOMEN I IN BIK UP FITNESS TO
Claudia Jovanovski
SHOW CALENDAR All show calendars available on www.muscleevolution.co.za XXX mUOFTTNBH DP [B
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If you’re not addicted — get your money back.
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We asked... Do you check your phone / messages / social media during a training sessions YES: 27% NO: 73%
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ÂˆÂˆĂŒ ĂŒi>“] Â…i>`i` LĂž iĂ?‡ œœ}Â?i i“Â?ÂœĂžiiĂƒ] >Â?ĂƒÂœ Â?iĂ›iĂ€>}iĂƒ `>ĂŒ> ĂƒVˆi˜Vi >˜` -“>Ă€ĂŒ /iV…˜œÂ?Âœ}Ăž ĂŒÂœ >VVĂ•Ă€>ĂŒiÂ?Ăž ĂŒĂ€>VÂŽ ÂŤiĂ€vÂœĂ€Â“>˜Vi Ă›Âˆ> ĂŒÂ…i ÂˆÂˆĂŒ iĂ›ÂˆVi VÂ…iĂƒĂŒ ĂƒĂŒĂ€>ÂŤ >˜` `iÂ?ÂˆĂ›iĂ€Ăƒ Ă€i>Â?Â‡ĂŒÂˆÂ“i vii`L>VÂŽ vÂœĂ€ > ÂŤiĂ€ĂƒÂœÂ˜>Â?ÂˆĂƒi` iĂ?ÂŤiĂ€Âˆi˜Vi° -Ă•LĂƒVĂ€ÂˆLiĂ€Ăƒ V>˜ VÂ…ÂœÂœĂƒi vĂ€ÂœÂ“ > variety of different classes across three studios q >Ă€`ˆœ] -ĂŒĂ€i˜}ĂŒÂ… >˜` ,iL>Â?>˜Vi q ĂœÂˆĂŒÂ… ˜iĂœ classes added daily so that you never get LÂœĂ€i`° 6ÂˆĂƒÂˆĂŒ wÂˆĂŒÂ°ĂŒĂ› ĂŒÂœ ĂƒÂˆ}˜ Ս°
Boutique Studio Fitness In Your Living Room
What you did for the #MaydayFitnessProject
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EMS meets VR # UQQP VQ OCTMGV Ć‚VPGUU experience will blend highly effective electrical muscle stimulation (EMS) training with virtual reality (VR) gaming sessions to deliver calorie-crushing, heartpounding workouts. The joint venture between Sourcenity >˜` 6ÂˆĂƒÂˆÂœÂ˜ Âœ`Ăž Vœ“Lˆ˜iĂƒ > 6, headset with the full-body EMS ĂƒĂ•ÂˆĂŒ ĂŒÂœ VĂ€i>ĂŒi > Ă•Â˜ÂˆÂľĂ•i wĂŒÂ˜iĂƒĂƒ iĂ?ÂŤiĂ€Âˆi˜Vi >˜` “>ÂŽi Ă›ÂˆĂ€ĂŒĂ•>Â? ĂœÂœĂ€ÂŽÂœĂ•ĂŒĂƒ Â“ÂœĂ€i ÂˆÂ˜ĂŒiÂ˜Ăƒi° /Â…i VÂœÂ?Â?>LÂœĂ€>ĂŒÂˆĂ›i ÂŤĂ€ÂœÂ?iVĂŒ `iĂ›iÂ?ÂœÂŤi` *ÂœĂœiĂ€ i>ĂŒĂƒ6,] > }>“i ĂŒÂ…>ĂŒ Ă€iÂľĂ•ÂˆĂ€iĂƒ Ă•ĂƒiĂ€Ăƒ ĂŒÂœ ÂŤĂ•Â˜VÂ… ÂœĂ€ `Âœ`}i Ă›ÂˆĂ€ĂŒĂ•>Â? ÂœLÂ?iVĂŒĂƒ >˜` ÂœLĂƒĂŒ>VÂ?iĂƒ] >˜` ĂƒĂžÂ˜VÂ…Ă€ÂœÂ˜ÂˆĂƒi ĂŒÂ…iÂˆĂ€ Â“ÂœĂ›i“iÂ˜ĂŒĂƒ ĂœÂˆĂŒÂ… >˜ >Ă›>ĂŒ>À°
Ă•Ă€ÂˆÂ˜} ĂŒÂ…i Â“ÂœĂ›i“iÂ˜ĂŒĂƒ] ĂŒÂ…i - ĂƒĂ•ÂˆĂŒ >ÂŤÂŤÂ?ˆiĂƒ > ĂƒÂ“>Â?Â? iÂ?iVĂŒĂ€ÂˆV>Â? current to create resistance and VÂœÂ˜ĂŒĂ€>VĂŒ Â“Ă•ĂƒVÂ?iĂƒ Â“ÂœĂ€i vÂœĂ€VivĂ•Â?Â?Þ° The solution, set to launch later in 2018, will be compatible with the Oculus Rift, HTC Vive
TAG @FITNESSMAGSA & SHARE YOUR STORY
5JQY WU JQY [QW CTG UVC[KPI Ć‚V during winter, share your tips! Tag us in your exercise and health photos and videos. "Ć‚VPGUUOCIUC )GV(KVYKVJ(KVPGUU XXX mUOFTTNBH DP [B
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adidas AlphaBOUNCE Beyond Incorporates a new one-piece Froged Mesh Upper, a stretched Bounce Midsole, and a Continental Rubber™ outsole. R1599 Available on adidas ecomm and in stores.
adidas UltraBOOST Parley Inspired by the fragility of the oceans, adidas Running has launched the UltraBOOST Parley and UltraBOOST X shoes, fusing performance-oriented footwear technology with progressive ecoinnovation. From R29 999–R3499 Available e on ecomm and in adidas co oncept stores.
Under Armour RailFit R1,899 Available from Under Armour Brand Houses in Sandton, Mall of Africa, V&A Waterfront and Menlyn as well as selected Cross Trainer, Sportscene, Sneaker Edition and Sneakers Inc. Stores.
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JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
Under Armour Moss Grean RailFit R1,899
Feed your ‘sole’ with the latest in footwear fashions
Under Armour UA W Ultimate Speed R1,999
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PUMA UA Breatehlux id ate R999
A. PWRSHAPE Forever Bra R499 B. PWRUN FAST BRA R849 C. EN POINTE Q2 Tight R849 D. EN POINTE Body Suit R749 E. EN POINTE Cropped Tee R599 F. EN POINTE Skirt R1,299 G. duoCELL Running Cap R329 H. PR Arm Pocket R249 I. EN POINTE IGNITE Flash evoKNIT Wns R1,499
HG Armour Full Zip R1,199
Under Armour
UA TB Balance Mesh Ankle Crop R899
UA TB Balance Mesh Ankle Crop R1,599 UA T Threadborne Fashion Tank R449
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Earth Range Mayah Sports Pants R899
Earth Range Tokyo Sports Top R429 Tokyo Leggings R650
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Earth Range %COQWĆƒGT *QQFGF 6QR R950
YDL Luxurious and absorbent OKETQĆ‚DTG VQR NC[GT DQPFGF VQ a natural tree rubber base gives you the sweaty grip of a towel and the cushioning of a yoga mat. Ideal for yoga, Bikram, hot yoga, sweaty practice, Pilates, CrossFit, Zumba and general exercise. R999
yoga
Available from yogadesignlab.com
llection New winter co
THULE Vital Collection 6JWNGoU Ć‚TUV DKMG URGEKĆ‚E hydration backpack line is a collection of lightweight hydration backpacks built for maximum comfort and ease of use during high-intensity mountain bike rides. Features smart solutions such as a hands-free ReTrakt magnetic hose return system and convenient jersey-style pockets for quick access to nutrition, clothing or tools. Available in three sizes: 3L, 6L and 8L. From R1,899
/H !BÇHÉD
OI FABRICS With a bold and joyful DNA these fabrics are a unique Ć‚V FKUVKPEV FGUKIP CPF quality guaranteed by high standards. The garments are produced in association with the best textile industries in Brazil, which specialise in technological fabrics developed specially HQT VJG DGUV Ć‚VPGUU performance Intelligent fabrics: offer UV 50 protection, antimicrobial agents, easy care, quick dry, odor control and DKQFGITCFCDNG Ć‚DTGU among other attributes. Some of the fabrics used include: SupplexÂŽ, LeggeroÂŽ, coolmaxÂŽ , EmanaÂŽ and AmniÂŽ (Santa Constancia, Rhodia )
Available from Thule Partner stores, Cyclelab stores and selected bicycle stores nationwide.
PAGE
29
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JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
Scan me!
beautybag
diy skincare
Shower Gel R60 (250ml)
Make you own !
BENTONITE CLAY FACE MASK 1. Mix one teaspoon of powder with water in a plastic bowl 2. Stir with a plastic spoon until a thick paste is formed 3. Apply to skin and leave to dry 4. Rinse off and pat dry
NATURAL COCONUT OIL MOISTURISER 1. Apply half a teaspoon of organic coconut oil to skin 2. Massage upwards.
Sugar Scrub R85 (550g)
Suitable products available at Dis-Chem stores. Tips & suggestions by Alani Keiser
n i k s e h t Love
n i e r ’ you
The Superfruit Collection i Body Moisturiser R80 (475ml)
These nourishing bath and body products are enriched with vitamin C and superfruit extract to leave skin looking radiant and beautiful. Collections include Mango & Passionfruit, Grapefruit & Mandarin, and Papaya & Strawberry. Available at Milady’s stores and selected independent pharmacies.
label.m Anti-Frizz Lotion
Dermalogica Sound Sleep Cocoon
Revitalising treatment gel-cream transforms skin overnight by optimising nighttime skin recovery. Tamarind Seed Extract creates a nourishing cocoon for softer, hydrated skin while encapsulated, motionactivated French Lavender Essential Oil promotes deep, restful sleep. R1,295
No rinse controlling and nourishing treatment formulated with a blend of Mediterranean Green Mandarin Extract, Myrtle Berries and Juniper Berries for curly and frizzy hair. Delivers an extremely smoothing effect. Sulphate, paraben and sodium chloride free. R325 (50ml)
re juvenate and heal
Dermalogica Special Cleansing Gel
skin recovery
Soap-free, foaming gel cleanses all skin conditions. Refreshing lather thoroughly removes impurities without disturbing skin’s natural moisture balance. Can be m ussed instead of shaving eam. cre 859 (500ml)
LenKa Skincare Anti-Ageing Kit R350 (or R260 for the Anti-Ageing g g Face Serum and R180 for the Anti-Ageing Skin Toner if bought separately). Available online from www.lenkaskincare.co.za
LenKa Skincare Face Cream R240
askŲÇMŷR fitness tracking using your heart rate doesn’t need to be an exact science for recreational athletes
Q for the serious athelete: WHEN EVERY BEAT COUNTS
This GPS-enabled running and triathlon watch offers Garmin’s 24/7 Elevate™ wrist-based heart rate technology, which is a highly accurate optical heart rate monitor. Retails for R8,999. A tri-bundle option is available for R10,999. Polar M430 1HHGTU )25 VTCEMKPI and an optical heartrate monitor with six LEDs that deliver one of the most accurate wrist-based measures of heart rate on the OCTMGV Available in dark gray, white, and orange colourways for R2,994.90 from Sportsman’s Warehouse.
18
Tanya
How accurate are wrist HR monitors? umerous studies suggest that there is a wide variance (in excess of 6%*) in the accuracy of optical wrist-based HRM trackers. However, experts generally agree that they’re all accurate enough to meet the basic needs of most consumers, apart from elite sport or medical applications. It’s important to remember that ƂVPGUU VTCEMKPI WUKPI [QWT JGCTV rate doesn’t need to be an exact science for recreational athletes. If [QWoTG PQV C YGGMGPF YCTTKQT CPF want the most accurate reading, a HRM strap is often the best. For the rest of us, any heart rate monitor allows us to identify trends, such CU C NQYGT TGUVKPI *4 C SWKEMGT TGEQXGT[ *4 JQY SWKEMN[ [QWT *4 drops below 100 after exercise), or CXGTCIG *4 FWTKPI VQWIJ YQTMQWVU If you use the same device you’ll easily be able to spot these changes, which can indicate that your training is having the desired effect.
N Garmin Forerunner 935
+oXG LWUV DQWIJV C ƂVPGUU tracker with a wrist-based heart rate monitor (HRM). I’ve heard that these are less accurate than the straps, so how much should I rely on the data?
*In a study by researchers at the University of Nebraska, in Omaha, and between 20-40 beats per minute compared to an ECG in a study published in the Annals of Internal Medicine.
JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
for the weekend warrior: RECREATIONAL ATHLETE? THESE SMART WATCHES INTEGRATE WELL WITH YOUR LIFESTYLE AND OFFER MANY HELPFUL HEALTH FEATURES
Fitbit Ionic Includes GPS tracking, on-device dynamic workouts, improved heart rate tracking, and water resistance up to 50m. 5OCTV HGCVWTGU NKMG contactless payments, on-board OWUKE UOCTV PQVKÆ‚ECVKQPU CPF C XCTKGV[ QH CRRU CPF ENQEM HCEGU CTG also available. Retails for R5,499
Fitbit Versa Offers enhanced 24/7 PurePulse® continuous, automatic heart rate VTCEMKPI HTQO VJG YTKUV to deliver accurate wrist-based monitoring throughout the day and during activity. Retails for R3,199
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Ofer valid from 25 June to 26 August 2018 at all Dis-Chem stores. Coupon not valid for products already on promotion. Only one coupon per product may be redeemed. This coupon is not exchangeable for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of inal decision.
Ofer valid from 25 June to 26 August 2018 at all Dis-Chem stores. Coupon not valid for products already on promotion. Only one coupon per product may be redeemed. This coupon is not exchangeable for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of inal decision.
Ofer valid from 25 June to 26 August 2018 at all Dis-Chem stores. Coupon not valid for products already on promotion. Only one coupon per product may be redeemed. This coupon is not exchangeable for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of inal decision.
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YOUR DISCOUNT DEALS
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R30 OFF
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Ofer valid from 25 June to 26 August 2018 at all Dis-Chem stores. Coupon not valid for products already on promotion. Only one coupon per product may be redeemed. This coupon is not exchangeable for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of inal decision.
Ofer valid from 25 June to 26 August 2018 at all Dis-Chem stores. Coupon not valid for products already on promotion. Only one coupon per product may be redeemed. This coupon is not exchangeable for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of inal decision.
700G Ofer valid from 25 June to 26 August 2018 at all Dis-Chem stores. Coupon not valid for products already on promotion. Only one coupon per product may be redeemed. This coupon is not exchangeable for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of inal decision.
160G Ofer valid from 25 June to 26 August 2018 at all Dis-Chem stores. Coupon not valid for products already on promotion. Only one coupon per product may be redeemed. This coupon is not exchangeable for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of inal decision.
COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL NEEDS AND PROFESSIONAL ADVICE
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AVOID THE WINTER WORKOUT RUT #1Get going with your favourite song
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#2Get a training buddy There is no better motivation for IGVVKPI QWV QH C DGF QP [QWT Ć‚TUV VT[ VJCP having a training buddy waiting for you at the gym. You ideally need someone who is as committed as you are and who will hold you accountable for showing up to get the training session done. Having a workout RCTVPGT OCMGU KV OQTG FKHĆ‚EWNV VQ TQNN QXGT and go back to sleep.
C TGCUQPCDNG IQCN CPF OCMG KV CU URGEKĆ‚E CU possible. Remember, once you get moving, it will actually help boost your body’s ‘feel good’ endorphins to help you blast through training plateaus and attain new personal records in the gym.
#5Eat clean
People easily fall into a winter hibernation mode where they eat everything in sight. The colder temperatures seem to add an excess of warm, comforting dishes that appear in front of you! Binging will only make all your training sessions harder. Don’t let the icy weather dictate your eating habits. Stick to a proper meal plan that will give you energy and stamina when you need it most. This time of the year is ideal for building a physique you can be truly proud of when summer rolls around. Invest in healthy food choices that will help you train harder and achieve your goal.
“ONCE YOU GET MOVING, IT WILL ACTUALLY HELP BOOST YOUR BODY’S ‘FEEL GOOD’ ENDORPHINS TO HELP YOU BLAST THROUGH TRAINING
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When you’re in a total winter slump it’s always a good idea to try something new and add some excitement to your routine. If you’re struggling to maintain your momentum when the temperature drops, a change in clothing can make a huge difference. Going to a store and buying some new workout gear can give you a EQPƂFGPEG DQQUV UQ [QW ECP IGV QWV VJGTG and tackle any challenge head on!
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If you’ve been slacking off when KV EQOGU VQ IQCN UGVVKPI KVoU FGƂPKVGN[ VKOG for a change. Whether you want to add some muscle, lose weight or hit a personal best, set
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askŲÇMšR
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How do you know if your hormones are out of balance, and do you have any advice on how to balance hormones through food?
or my hormones?
Melissa
Feedback loop
H
ormones are chemical messengers that are produced by various organs in the body, which form part of the endocrine system, and are released into the bloodstream in response to certain triggers. These organs include the pancreas, ovaries, hypothalamus, and pituitary, thyroid, parathyroid, pineal and adrenal glands. Every aspect of our physiology, from our physical development, reproduction, sleep and metabolism, to our moods, emotions and general feelings of wellbeing are closely regulated by a wide array of these hormones. Hormones do their jobs by exerting a biological response on certain organs or other cells VJTQWIJ URGEKĆ‚E cellular reactions.
22
The internal control mechanism that regulates hormone release is known as a negative feedback loop. For example, rising blood glucose levels trigger the release of insulin from the pancreas, which is needed to remove glucose from the bloodstream and into muscle cells and the liver. The subsequent drop in circulating glucose then sends a ‘feedback’ message to the pancreas, which switches off the production and release of insulin as the body returns to a state of balance, or homeostasis. When our natural feedback loop is working optimally it is able to maintain balance, resulting in stability within your body’s internal environment. This is when your body functions naturally, as it should. In this state you should feel full of energy and vitality, your moods should be stable, and the condition of your body – things such as your hair, nails and skin – and overall health should be good.
The warning signs However, when there is an imbalance a number of issues arise. Some are preceded by various early warning signs, while other present with symptoms such as irregular periods, changes in appetite, rapid and
JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
unexplained changes in weight (both a loss or gain in weight), chronic fatigue and ‘brain fog’, insomnia, mood swings and depression and anxiety, low libido, digestive issues, and hair loss, hair thinning and brittle nails. Chronic fatigue, an inability to fall asleep and waking up at night can, for instance, be related to adrenal fatigue. The adrenal glands are important endocrine organs that are located atop the kidneys, and one of their roles is to produce the stress hormone cortisol. While this important hormone has been demonised because of its association with stress, we all need it to function optimally. Firstly, it is an important mediator of the sleep-wake cycle, also known as the circadian rhythm. When adrenal function is normal, cortisol levels are highest in the morning to wake us up and gradually decline throughout the course of the day, eventually reaching levels in the body that make us tired and ready for sleep at night. While it’s not the only hormone in this complex process, it’s certainly an important one. Cortisol also affects our physical, mental, and emotional strength, and our general sense of well-being. However, when we’re stressed, be it from work, life, the environment, poor diets or overtraining, our cortisol levels remain elevated into the late afternoon and evening. This often makes it hard to fall asleep and, once we do, we often tend to wake up at around 3am.
fitness magazine reserves the right to edit any questions submitted. Send your question to info@fitnessmag.co.za for a chance to get featured.
Healthful eating to restore hormonal balance:
The knockon effect Over time chronic cortisol dysregulation can eventually start to destroy tissue such as muscle and bone. It also slows down healing and normal cell regeneration, disrupts the production of other important hormones and interferes with healthy endocrine function, impairs digestion, metabolism and mental function, and weakens your immune system. Adrenal fatigue is also associated with many related conditions, including ƂDTQO[CNIKC #FFKUQPoU FKUGCUG chronic fatigue syndrome, and arthritis. Cortisol dysregulation is also often associated with hypothyroidism, or an under-active thyroid. This often presents as lethargy, forgetfulness and an inability to concentrate. With this endocrine disorder, the thyroid gland does not create enough of a thyroid hormone called thyroxine, either due to an imbalance along the hypothalamic–pituitary–adrenal
*2# CZKU YJKEJ OGCPU VJG thyroid gland is not stimulated properly, or due to a failure of the thyroid gland to function properly. #U VJ[TQKF JQTOQPGU TGIWNCVG energy metabolism, with KPUWHƂEKGPV VJ[TQZKPG OCP[ QH the body’s functions slow down. This results in the lethargy and brain fog already mentioned. Other issues could include uncontrolled weight gain, cold intolerance, joint and muscle pain, dry skin, thin, brittle hair QT ƂPIGTPCKNU EQPUVKRCVKQP
Eat whole, natural, simple, raw and minimally processed food as often as possible, buying organic food whenever you can. Eat a variety and colourful selection of fruit and vegetables. Always wash these products thoroughly before consuming. Use fresh herbs and natural spices VQ ĆƒCXQWT [QWT HQQF Eat predominantly raw, unsaturated fats. Don’t cook with olive oil, rather use coconut oil or organic butter for cooking. Eat foods rich in omega-3 fatty acids, or supplement with suitable products. Eat foods that are in season. Ditch low fat and fat free products. Choose organic, pasture fed animal products. *[FTCVG YKVJ RWTKĆ‚GF YCVGT
DTCF[ECTFKC UNQY JGCTV TCVG high cholesterol, or a puffy face, feet, and hands. This condition has also been linked to other auto-immune diseases such as leaky gut syndrome, which can lead to Hashimoto’s disease. Thyroiditis, YJKEJ KU CP KPĆƒCOOCVKQP QH VJG thyroid gland, can also result in sub-optimal function.
Hormone regulation Often the best tools to control hormone action, manage the release of hormones and ensure a general state of homeostasis is maintained is through exercise and, as you mention, diet. Exercise can help to reduce some of the problems associated with hormone imbalances. Regular aerobic exercise, for instance, triggers the release of hormones known as endorphins that help improve mood.
You can also increase the natural release of hormones that aid muscle growth and boost recovery, such as growth hormone, by engaging in more intense aerobic exercise and through resistance training. Adequate quality sleep is another powerful regulator of growth hormone production. Exercise is also an ideal way to restore insulin function, as blood levels of insulin begin to decrease after about 10 minutes of aerobic exercise and continue to decrease throughout the session, for up to 70 minutes. Regular exercise, particularly weight training, also increases a cell’s sensitivity to insulin at rest.
Food as medicine However, most of us are only active for about an hour or two each day, it is through our diets where the ITGCVGUV DGPGĆ‚V VQ JQTOQPG regulation can be realised. # return to a natural, whole-food
diet that is devoid of processed HQQFU CFFGF UWICT CPF TGĆ‚PGF CPF CTVKĆ‚EKCN KPITGFKGPVU KU commonly touted as the best approach to restoring optimal endocrine function. People who follow a typical Western diet, which is characterised by lots of sugar, processed foods, super-sized meals, added synthetic fats, chemicals, and hormones, and very little ‘live’ fresh food invariably suffer from high rates of so-called lifestyle diseases, such as obesity, type-2 diabetes, cancer and heart disease. So when we exclude these foods from our diet we immediately eliminate many of the substances that we today know to be hormone disruptors. These include food additives, growth hormones and antibiotics used in commercial livestock farming, chemical fertilisers and pesticides, fungicides, insecticides and herbicides used to grow crops, and substances in plastics such as $2# CPF QVJGT U[PVJGVKE EJGOKECNU in deodorants and make-up that can also act as hormone disruptors. #FFKPI KP OQTG PCVWTCN nNKXKPIo food into our daily diets also increases our intake of phytohormones, which are plant compounds with hormonal effects that help to reset hormone receptors and achieve homeostasis. Women who eat a healthy plant-based diet rich in these phyto-hormones reduce their pre-menopause or menopausal symptoms, and are less likely to suffer from lethargy, depression, lower libidos and brain fog, among many other DGPGĆ‚VU XXX mUOFTTNBH DP [B
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My week as an Arnold Classic Africa Bikini Fitness winner!
CLAUDIA JOVANOVSKI
Claudia.Jovanovski
Following numerous breakthrough performances on both the local and international competitive stage, the most recent of which was a win in the Women's Bikini Fitness up to and including 1.63m division at the prestigious Arnold Classic Africa, she is a Ă€ÂˆĂƒÂˆÂ˜} ĂƒĂŒ>Ă€ ˆ˜ }Â?ÂœL>Â? wĂŒÂ˜iĂƒĂƒÂ°
monday
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TDCMšC@V
04:00 04 00
ing i all my meals for the day. No carbs this week, until Thursday.
04 00 04:00
Drink lemon, chlorophyll and TQEM UCNV Ć‚TUV VJKPI in the morning.
04:1506:30
I get a solid start on all my work and admin for the day with a daily 2-hour session in the morning.
09:00
Head to gym with my mom for a depletion session – 1hr steady state cardio & hamstring depletion (20 reps)
11:00 11 00
07:00
Meal 1. As all my meals are packed in lunchboxes, I'm ready for a successful day.
T Training session. 1 hour steady state cardio and back depletion (20 p ) reps)
24
Second work and admin session of the day. I thrive on structure!
09:00
Training session. 1 hour steady state cardio & shoulders depletion (20 reps)
1 hour outdoor walk with, you guessed it, my mom! I'm a mommy’s girl. We like to change it up. Our regulars include Muizenberg, Kirstenbosch, Newlands forest, and Camps Bay or Clifton.
15:3019:00
0QTOCNN[ O[ Ć‚PCN work and admin session.
19:00
Some reading to wind down for i dd f the day.
20:00
Normally asleep after an hour of reading while snuggled up in bed. Yes, I'm a closet nerd!
07:0009:00
14:00
09:00
Go for a wax. This can cause your tan to be patchy if done too close to comp day.
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044:00066:30
Rise and shine of with a cup po coffee.
6:300
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110:30 0:30
Meal 2 and coffee with my mom at a local cafĂŠ.
JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B DP [B
I gene erally fast during this time & use the time to hydrate h lots of with chamomile tea and water – about 1,5L of liquid during this period.
09:00
1 hour cardio session – no weights
10:30
07:00
The carb-up starts. 65g maple syrup for meals 1, 2 & 3, with 350g of white potato or white rice at all meals. I'll also eat 2 fruits
Wash my hair and shave before having tan applied. Remember, no soap or deodorant mist be used prior to tan.
09:00
11:3014:00
Get through another work and admin session to stay on top of it all.
15:00
Mani & pedi sorted at least 2 days before the show.
06:00
RSMC@V
C m p da !
Double espresso, 100g poached salmon on 2 slices glutenfree toast.
07:00
Start sipping on water every 60-90 minutes
08:00
11:30 11:330
Training session. 1hr steady state cardio and 30-minute upper body circuit prior to carb up
R@ÇSQC@V
Pack my comp day bag. I try to use a bag that can lock
12:00
Out shopping getting all my goodies for my Ć‚PCN ECTD WR
15:00
Head to registration to enter and soak up the vibe.
Snack of honey, 1 thick rice cake
10:00
Pack my meals. 3 portions of 150g YJKVG Ć‚UJ QT I chicken breast, in case show runs late.
2 hours to stage
I eat 200g white potato, 3 tablespoons honey.
20 mins to stage
I eat salt & vinegar chips, have my 'pumpup' drink, upper body pump up workout.
After a long week QH Ć‚PCN RTGR KV U time to put my feet up and relax, refocus - and get my head around what's in store for the future!
a rising fitness star
CLAUDIA ROCKS! Here's what she's been achieving: •
PHOTOS BY James Patrick, STAGE PHOTO by Soulby Jackson
2018 IFBB Arnold Classic Africa, Johannesburg, South Africa, 1st Place Bikini-Fitness Open • 2018 IFBB Shameen Classic, 1st Place BikiniFitness Open & Overall Bikini-Fitness Champion • 2017 IFBB Australasia, 3rd Place Bikini-Fitness Open • 2016 WBFF South Africa, 1st Place Bikini Open (Professional status achieved) • 2016 WBFF Australia, 2nd Place Bikini Open
Cape Town-born Bikini Fitness athlete and model Claudia Jovanovski is a global jet-setter, splitting her time between South Africa and Australia, where she now lives in Sydney.
coverfeature
#NSźMDV Gardner PHOTOGRAPHY BY Michael Neveux | neveuxstudios.com
She’s all about making an impact, at work, in the gym, on social media & in the lives of others # DCUGF ƂVPGUU OQFGN CPF CVJNGVG %QWTVPG[ )CTFPGT JCU HQWPF VJG OCIKE HQTOWNC PGGFGF VQ LWIING JGT ECTGGT CU C EQTRQTCVG JKIJ ƃ[GT KP VGEJPQNQI[ UCNGU YJKNG CNUQ ITQYKPI JGT UVCVWU CU CP KEQPKE ƂIWTG KP VJG ƂVPGUU KPFWUVT[ One of the secrets to her success is her degree in photojournalism, which has helped her craft a masterful social media strategy. If you too want to handle your online persona with Courtney’s panache, read on for exclusive insights...
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What led you to [QWT ƂVPGUU HQEWUGF NKHGUV[NG! I’ve always been an athlete, but it wasn’t until I was injured that my JGCNVJ CPF ƂVPGUU LQWTPG[ really began. I ran the 2013 Boston Marathon and in the process, I tore my meniscus. I couldn’t do any of the cardio that I usually did and needed a physical and emotional outlet. That’s when I turned to lifting. I taught myself how to lift using a programme and videos online. I quickly realised how amazing it felt to be strong. Then I realised
26
JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
that if I properly fuelled my body, I’d get stronger quicker. Plus, it didn’t hurt that I also like the way my body looked. 9JCV CVVTCEVGF [QW VQ VJG EQORGVKVKXG UVCIG! I’m a goal oriented, competitive person. Once I got comfortable in the gym, I wanted to see how I could push myself further and a competition made sense! I had no expectations of the outcome - I just wanted to do it for me and enjoy the process. You learn a lot about yourself during competition prep.
Be your authentic self! That’s how to grow a brand online. HER FITNESS
9JCV GZGTEKUGU UJQWNF CNN YQOGP DG FQKPI CPF YJ[! Compound, full-body lifts like squats and deadlifts. These exercises are more advanced and require proper form. However, I believe they’re the foundation of building total body strength. %QWTVPG[oU YGGMN[ YQTMQWV URNKV Day 1: Shoulders Day 2: Legs (hamstring focused) Day 3: Back & bis Day 4: Legs (glute focused) Day 5: Shoulders and tris 9JCV QVJGT V[RGU QH VTCKPKPI QT GZGTEKUG FQ [QW FQ! If I’m not lifting I typically do HIIT cardio. I also love taking classes like F45, which incorporates cardio and strength training in an intense 45-minute session. 9JCVoU VJG DGUV RKGEG QH JGCNVJ CPF Ć‚VPGUU TGNCVGF CFXKEG CP[QPG JCU GXGT IKXGP [QW! To lift and that it won’t make me ‘manly’. I was a runner and always wanted to be skinny so I never wanted to lift weights and get ‘bulky’. That couldn’t be farther from the truth! I love being strong and I love how my body looks from weight training.
NUTRITION
9JCV FQGU C FC[ QH JGCNVJHWN GCVKPI EQPUKUV QH HQT [QW! Consuming whole, clean foods over 5-6 small meals. That means I try to get my protein, carbs and fats in their most natural forms.
food has shifted completely. Food is fuel and is necessary for gains and to lean out! It’s all about choosing the right kind of food. 9JCV YCU KV VJCV Ć‚PCNN[ OCFG [QW FGEKFG VQ EJCPIG [QWT CRRTQCEJ! Several years ago, I challenged myself to eat “cleanâ€? and track my food for a few weeks. I started to notice a change in my body, but more importantly was how I felt. I felt happier and more mentally sharp. Then I decided to cheat on my diet and I felt awful – my stomach hurt, I felt sluggish, CPF O[ DTCKP YCUPoV Ć‚TKPI CU quickly.
LIFE
$GUV KPXGUVOGPV [QWoXG OCFG KP KORTQXKPI [QWT JGCNVJ QT RJ[UKSWG! &GĆ‚PKVGN[ KPXGUVKPI VJG VKOG needed to be my best self. At some point I gave myself permission to have ‘me time’. I came to realise that when I RWV O[ JGCNVJ Ć‚TUV +oO C DGVVGT me – a better employee, friend, daughter, sister and colleague. 9JGP [QWoTG PQV VTCKPKPI YJCV FQ [QW URGPF OQUV QH [QWT VKOG CPF OQPG[ QP! I spend most of my time with my family and friends, and most of my money on travel, food and clothes – I may have a spandex and shoe addiction.
%QWTVPG[oU UJQRRKPI NKUV UVCRNGU Chicken breast, salmon, eggs, sweet potato, and peanut butter (no sugar added).
9JCV QT YJQ KPURKTGU [QW! I’m inspired by average people overcoming adversity. There are so many everyday heroes who wake up and decide that nothing is going to get in their way of their happiness and living their best life despite what has been thrown at them. Those people inspire me!
9JCV CRRTQCEJ FKF [QW HQNNQY CV Ć‚TUV VJCV OC[ PQV JCXG YQTMGF! Oh my, there are many! I would say the biggest mistake was not eating enough. I was scared to eat! Now my mentality around
9JCVoU [QWT ITGCVGUV CODKVKQP KP NKHG! +oO UVKNN VT[KPI VQ Ć‚IWTG VJCV QWV I want to impact and inspire people, especially women, but I JCXGPoV Ć‚IWTGF QWV GZCEVN[ YJCV that means to me yet.
wise words How has your qualification as a photojournalist helped to build your fitness career? I love this question! I actually think it has helped me more than I anticipated. There are two parts to photojournalism – capturing a quality photo and telling a story. I like to think that my education and background has helped me in this crazy world of social media. For example, I’m extremely picky about the photographers I work with. I know what ‘good’ looks like. As a photojournalist you have to have an ‘eye’ for composition. I believe this has helped me curate my Instagram in an intentional, aesthetically pleasing way. Finally, there are the captions! Half of being a photojournalist is also being able to tell a great story. I often take a lot of time to express myself in my captions and go deeper into things beyond the picture. All of these things I believe have allowed me to connect with people on a deeper level and thus positively affected my Ć‚VPGUU ECTGGT
Courtneyos top social media tip: “Be your authentic self! That’s how to grow a brand online. People can quickly tell if you aren’t authentic. Plus, in the long run you will be happier if you are true to yourself.�
What are a few conventional fitness industry wisdoms that you feel need to change? That you need to have a large social media following to make an impact. I think society (myself included) has gotten caught up in the world of social media. While there’s great power on these platforms, I think we often forget the power of human interaction. Taking time to help someone with their form at the gym can make more impact and leave a longer lasting impression than a single Instagram post to your thousands of followers.
REACH
out
Courtney wants to hear from you. Reach out at: I EQWTVICTF Courtney’s competitive achievements: 2x NPC National Qualifier & 2016 Bodybuilding.com Spokesmodel finalist
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resistance training boosts mood
13%
IT’S NOT JUST ENDURANCE JUNKIES WHO EXPERIENCE THE ‘RUNNER’S HIGH’.
the percentage of South African households that currently own some form of wearable technology UWEJ CU Ć‚VPGUU VTCEMGTU
Researchers from Ireland and Sweden, who pooled data from 1,877 patients and 33 randomised clinical trials, determined that participants who worked out 3 times per week, for an average of 16 weeks, successfully alleviated depression symptoms such as low mood, a loss of interest in activities and feelings of worthlessness. The
>VVÂœĂ€`ˆ˜} ĂŒÂœ ĂŒÂ…i Â?>ĂŒiĂƒĂŒ ÂŤĂƒÂœĂƒ Ć‚vyĂ•iÂ˜ĂŒ -ÕÀÛiĂž] ĂœÂ…ÂˆVÂ… ĂƒĂ•Ă€Ă›iĂži` ĂŒÂ…i >`ÂœÂŤĂŒÂˆÂœÂ˜ Âœv Ăœi>Ă€>LÂ?iĂƒ] ĂƒÂ“>Ă€ĂŒÂŤÂ…ÂœÂ˜iĂƒ >˜` “>Â˜Ăž ÂœĂŒÂ…iĂ€ ÂŤiĂ€ĂƒÂœÂ˜>Â? iÂ?iVĂŒĂ€ÂœÂ˜ÂˆVĂƒ ˆ˜ {ÂŁ VÂœĂ•Â˜ĂŒĂ€ÂˆiĂƒ ĂœÂœĂ€Â?`ĂœÂˆ`i°
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fitness files new RÇSŹ WINTERGREEN ICY ARNICA GEL
body An ice pack in a can. When you don’t have access to an ice pack, allow the high-impact cooling sensation formulation of the Ice Spray to instantly dull pain with a powerful blast of ice cold relief.
R45 (75ml tube), R100 (500ml tub)
R55 (90ml can)
how many calories an average 35-year-old woman of average weight and health would burn during a Tabata session
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JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
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Nuttritional expert Vanessa Asccencao offers the following tipss to boost your immunity this win nter season: 2. During a cold, drink plenty of hot water with lemon and honey, green tea or chicken soup to help relieve congestion and dehydration.
WINTERGREEN ICE SPRAY
Experience an intense cooling sensation provided by the active ingredients in the formulation, which is combined with the CPVK KPĆƒCOOCVQT[ RTQRGTVKGU QH arnica. The cold stimulus helps override the feeling of pain and reduces swelling and joint KPĆƒCOOCVKQP
7 tips to boost
1. Increase your intake of vitamins C, B, D, zinc and echinacea to help boost the immune U[UVGO CPF Ć‚IJV KNNPGUU. Liposomal Vitamin C (available nationally at leading health stores, pharmacies and DisChem) has been shown VQ DG UKIPKĆ‚ECPVN[ OQTG bioactive than ordinary vitamin C supplements and may be taken throughout the year, but especially in winter.
3. Increase your intake of fresh fruit, vegetables, herbs and spices. 4. Increase your intake of good fats such as olive oil, coconut oil, seeds and nuts. 5. Take a good probiotic to help keep your gut healthy. Also try sauerkraut, MGĆ‚T CPF RNCKP [QIJWTV 6. &TKPM UWHĆ‚EKGPV YCVGT GZGTEKUG FCKN[ manage stress and aim for at least eight hours of sleep a night. 7. Avoid sugary food and drinks and heavily processed or oily food.
PLANET FITNESS OPENS IN MORNINGSIDE A new Planet Fitness gym has opened in Morningside, at The Wedge Shopping Centre on Rivonia Road, and replaces the Rivonia gym. New and existing members will have access to world-class gym facilities and Life Fitness equipment, including Hammer Strength plate-loaded weight equipment and the latest cardio machines that house
19%
HD consoles that deliver interactive content. The MyRide innovation in the indoor cycling studio will simulate realistic cycling experiences via a video projector, and members will have access to unique Planet Fitness classes, such as Zumba®, X Training; and Brazilian Booty Blast™. Visit www. RNCPGVƂVPGUU EQ \C HQT info or club schedules.
unique fit, distinc ct design
New
ALL EXCLUSIVE DESIGNS With no more than 20 items with same print, worldwide.
the average decrease in the duration of a common cold, compared to placebo, when participants in University of Helsinki study took 8g of vitamin C on the first day of a cold. A second study showed that taking 6g of vitamin C a day shortened the duration of colds by 17%.
WE LOVE CARIO O PYRAMIDS! )GV ƂVVGT CPF KORTQXG [QWT RGTHQTOCPEG D[ YQTMKPI CV C level of intensity where you do not allow full recovery during exercise sets
burn it
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Pyramid intervals Warm-up: 5 minutes @ 5/10 effort Interval 1: 10 sec sprint, 50 sec rest Interval 2: 20 sec sprint, 40 sec rest Interval 3: 30 sec sprint, 30 sec rest Interval 4: 40 sec sprint, 20 sec rest Interval 5: 50 sec sprint, 10 sec rest Interval 6: 40 sec sprint, 20 sec rest Interval 7: 30 sec sprint, 30 sec rest Interval 8: 20 sec sprint, 40 sec rest Interval 9: 10 sec sprint, 50 sec rest Cool-down 5 minutes @ 5/10 effort
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fitness news
you’re less thirsty in winter
did ou know If you're dehydrated by only 3%, you can have a decrease in strength of up to 10% >ĂŒÂˆÂœÂ˜>Â? ÂœĂ•Â˜VˆÂ? Âœv -ĂŒĂ€i˜}ĂŒÂ… >˜` ÂˆĂŒÂ˜iĂƒĂƒ
A recent study published in the journal Medicine & Science in Sports & Exercise shows that cold weather alters our thirst sensation, causing people to become dehydrated when exercising in winter. The study, conducted at the University of New Hampshire, showed an increased risk for dehydration over the cold winter months, with yĂ•Âˆ` `iwVÂˆĂŒĂƒ Âœv ·nÂŻ Âœv body mass reported in individuals working out in cold environments.
Nextgen gym opens in SA Virgin Active South Africa recently opened KVU PGZV IGPGTCVKQP ĆƒCIUJKR ENWD Loftus. The 3,500m2 Ć‚VPGUU ENWD KPEQTRQTCVGU OCP[ new design concepts, but the changes are more than skin deep. Created with international wellness trends like functional training and immersive exercise experiences in mind, Loftus also offers: Rumble, a noncontact group boxing class, choreographed to a thumping UQWPFVTCEM # DGURQMG *GCV studio, home to a 30-minute functional training calorie blaster.
Don’t forget to drink up even in cold weather
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Suspension Yoga. A dedicated Pilates studio with Reformer beds. The latest generation of cardio machines NKMG 5MKNN/KNNU 5MK'TIU CPF #UUCWNV #KTDKMGU
Loftus will also offer a huge range of well-known classes like yoga, Pilates and Ride, with new classes in the pipeline. A strong focus of the new club is children and families. Loftus includes a Ć‚TUV QH KVU MKPF (COKN[ 5VWFKQ CNNQYKPI RCTGPVU to exercise with their children. Virgin Active have also collaborated with University of Stellenbosch Kindernetics to create a range of activities and classes that will build the foundations of healthy movement and activity in kids.
mage via Twitter @CFGMeridian
TWO LOCAL CROSSFIT TEAMS QUALIFY FOR GAMES
Two of the four local teams competing in the recent %TQUU(KV /GTKFKCP 4GIKQPCNU Ć‚PKUJGF KP VJG VQR HQWT earning them a place at the CrossFit Games. Cape Cross ÂˆĂŒ 7ÂœÂ?vÂŤ>VÂŽ] ĂœÂ…ÂˆVÂ… ˆ˜VÂ?Ă•`i` >ĂŒĂŒÂ…iĂœ ÂœĂœiÀ“>˜] Â…Ă€ÂˆĂƒĂŒÂˆ>˜ "“>˜] 6ˆVÂŽĂž *ÂœÂ?Ăž`ÂœĂ€ÂœĂ•] ˆVÂœÂ?i 7>Ă€LĂ•Ă€} >VÂŽiÂ˜Ă˘Âˆi] >˜` ,ˆVÂ…>Ă€` 7ÂœÂ?Â?LÂœÂ?ĂŒ ĂƒiVĂ•Ă€i` Ă“Â˜`]
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10 minutes the relatively small amount of exercise that could have an outsized effect on happiness,
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New METAFIT NOW IN SA /GVCĆ‚V KU C UKORNG [GV highly effective 30-minute, high-intensity class that is based on a bodyweight-only training system. By targeting multiple big muscle groups with functional multi-joint exercises and high-intensity plyometric work in every session, the workout protocol helps to preserve or increase muscle mass to raise your resting metabolic rate. THIS TYPE OF WORKOUT ALSO IMPOSES A HIGH METABOLIC COST ON THE BODY, WHICH REQUIRES ADDITIONAL CALORIES AFTER THE SESSION TO FUEL RECOVERY. KNOWN BROADLY AS THE EPOC EFFECT, THIS HELPS TO BURN MORE FAT AND IMPROVE FITNESS LEVELS.
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/GVCĆ‚V RTQXKFGU C EJCNNGPIKPI CPF practical whole-body workout for CNN Ć‚VPGUU NGXGNU CPF VJGTG KU PQ choreography in the classes, which means anyone can do it. This also ensures that trainers can give their undivided attention to participants to ensure proper form.
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Waterkloof Corner Shopping Center, Brooklyn Pretoria.
call or whatsapp: 083 962 8755 monicadealmeida@oiactive.co.za or info@oiactive.co.za
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COMING
26 - 28 OCT
with Megan Oberholzer
FIBO - Find your fit in fitness #V fitness OCI YG RTKFG QWTUGNXGU QP DGKPI QP VJG EWVVKPI GFIG QH ƂVPGUU JGCNVJ CPF YGNNPGUU CPF CTG EQPUVCPVN[ NQQMKPI HQT KPPQXCVKXG KFGCU RTQLGEVU CPF GXGPVU VQ CUUKUV [QW CEJKGXG [QWT ƂVPGUU IQCNU 6JKU OQPVJ YG CTG EJCVVKPI VQ /GICP 1DGTJQN\GT )GPGTCN /CPCIGT QH VJG 6TCXGN 6QWTKUO 5RQTVU 2QTVHQNKQ CV 4GGF 'ZJKDKVKQPU 5QWVJ #HTKECBU RTGOKGT GZJKDKVKQP QTICPKUGT CPF XGPWG OCPCIGOGPV EQORCP[ CDQWV (+$1 )NQDCN (KVPGUU Tell us about FIBO Global Fitness. FIBO Global Fitness is the world’s DKIIGUV VTCFG UJQY HQT ƂVPGUU wellness and health. Based in )GTOCP[ VJKU NGCFKPI NKHGUV[NG UJQY FTCYU CDQWV GZJKDKVQTU CPF XKUKVQTU VQ )GTOCP[ GCEJ [GCT (+$1 JCU DGGP NKEGPUGF GZENWUKXGN[ VQ 4GGF 'ZJKDKVKQPU HQT 5QWVJ #HTKEC under the banner FIBO Global (KVPGUU #HTKEC When and where is FIBO taking place? (+$1 )NQDCN (KVPGUU #HTKEC YKNN VCMG RNCEG HTQO VQ 1EVQDGT CV VJG 6KEMGVRTQ &QOG KP ,QJCPPGUDWTI CPF KU QRGP VQ VJG RWDNKE CPF GZJKDKVQTU CNKMG 1XGT VJG VJTGG FC[U (+$1 YKNN RTGUGPV CP GZEKVKPI UWOOKV CPF HGUVKXCN UJQYECUKPI CNN VJCV KU JKR JCRRGPKPI CPF HWVWTKUVKE KP VJG YQTNF QH ƂVPGUU YGNNPGUU JGCNVJ
What does FIBO Global Fitness Africa offer the visitor? 8KUKVQTU YKNN DG CDNG VQ GZRNQTG VJG NCVGUV FGXGNQROGPVU KP VJG Ć‚VPGUU CPF YGNNPGUU YQTNF CPF KOOGTUG VJGOUGNXGU KP GZGTEKUG CRRCTGN YQTMQWV GSWKROGPV CPF nutrition goods. One will be able to get active and get involved ˆ˜ Ă›>Ă€ÂˆÂœĂ•Ăƒ }Ă€ÂœĂ•ÂŤ wĂŒÂ˜iĂƒĂƒ >VĂŒÂˆĂ›ÂˆĂŒÂˆiĂƒ ÂœĂ€ viiÂ? ÂˆÂ˜ĂƒÂŤÂˆĂ€i` Ăœ>ĂŒV…ˆ˜} wĂŒÂ˜iĂƒĂƒ competitions. 9KVJ VJKU KP OKPF CPF VQ GPUWTG XKUKVQTU IGV VJG OCZKOWO QWV QH VJGKT XKUKV VQ (+$1 GKIJV WPKSWG \QPGU JCXG DGGP FGXGNQRGF What does FIBO Global Fitness Africa offer exhibitors and health professionals? 6JG (+$1 (KVPGUU #HTKEC 5WOOKV KU GUUGPVKCN HQT CNN VJQUG KPXQNXGF KP VJG DWUKPGUU QH JGCNVJ Ć‚VPGUU CPF YGNNPGUU +V KPENWFGU CP GZJKDKVKQP
FGOQ CTGC VQ UJQYECUG VJG XCTKQWU GZJKDKVQTU RTQFWEVU CPF QHHGTKPIU This platform is built to the industry’s TGSWKTGOGPVU VQ PQV QPN[ HCEKNKVCVG OQTG DWUKPGUU DWV PGVYQTMKPI and relationship building too. The 5WOOKV YKNN CNUQ JQUV +PVGTPCVKQPCN CPF NQECN GZRGTVU YJQ YKNN UJCTG KP EQPHGTGPEG VJGKT GZRGTVKUG CPF insights into the latest industry trends. In addition to the Summit, are there any special events being organised? &GĆ‚PKVGN[ 1WT URGEKCN GXGPVU YKNN KPENWFG C Fun Run, Muscle Mulisha bodybuilding competition, MiFitness Games and FitAffair After Dark. ;QW ECP CNUQ OGGV UQOG QH QWT OCP[ EGNGDTKV[ Ć‚VĆƒWGPEGTU YJQ YKNN DG CVVGPFKPI CPF RCTVKEKRCVKPI KP VJG (+$1 CEVKXKVKGU
THE ZONES 1. FitBody: (QEWUKPI QP YGNNPGUU CPF DGCWV[ XKUKVQTU YKNN DG CDNG VQ Ć‚PF out about the latest and best in the beauty business 2. FitFood: (QEWUKPI QP PWVTKVKQP VJKU \QPG KU CNN CDQWV ENGCP GCVKPI JGCNVJ supplements and natural nutrients to boost your body
3. FitGear: (QEWUKPI QP KPVGTKQT GSWKROGPV CPF EQPUWNVKPI UGTXKEGU VJKU \QPG YKNN UJQYECUG CNN V[RGU QH OCEJKPGT[ VQ OCZKOK\G OWUENGU CPF OQXGOGPV CU YGNN CU VJG NCVGUV OWUV JCXGU HQT I[O 4. FitKids: (QEWUKPI QP UVCTVKPI MKFUo Ć‚VPGUU VJKU \QPG CKOU VQ WPEQXGT QWT HWVWTG Ć‚VPGUU UVCTU
5. FitStudio: (QEWUKPI on group training and Ć‚VPGUU XKUKVQTU YKNN FKUEQXGT VTWUVGF VTCKPKPI VQ OQVKXCVG OQXGOGPV 6. FitTech: (QEWUKPI QP VJG NCVGUV VGEJPQNQI[ CPF trends in the health and Ć‚VPGUU YQTNF XKUKVQTU YKNN DG CDNG VQ GZRGTKGPEG Ć‚VPGUU NKMG PGXGT DGHQTG
7. FitTravel: (QEWUKPI QP FGUVKPCVKQPU VJCV YKNN MGGR [QW KP UJCRG XKUKVQTU YKNN DG CDNG VQ RNCP VJGKT PGZV VTKR MPQYKPI VJCV VJGKT Ć‚VPGUU PGGFU YKNN DG VCMGP ECTG QH 8. FitWear: (QEWUKPI QP CRRCTGN VJKU \QPG KU CNN CDQWV IGVVKPI HCUJKQP Ć‚V CPF VQ JGNR XKUKVQT VTCKP KP trending gear.
In a nutshell, why should you go to the FIBO Global Fitness Africa Festival and Exhibition? (+$1 )NQDCN (KVPGUU #HTKEC KU PQV LWUV CP GXGPV KVoU CP GZRGTKGPEG It`s about action, power, passion, thousands of people enjoying wĂ&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192;] VÂ?Â&#x153;Ă&#x152;Â&#x2026;Â&#x2C6;Â&#x2DC;}] Ă&#x192;Â&#x2026;Â&#x153;ÂŤÂŤÂ&#x2C6;Â&#x2DC;}] nutrition, new equipment and exciting concepts. /GICP JQY FKF [QW Ć&#x201A;PF [QWT personal Fit in Fitness? + JCXG VTKGF QWV OCP[ HQTOU QH Ć&#x201A;VPGUU QXGT VJG [GCTU HTQO TWPPKPI VQ UYKOOKPI MGVVNGDGNNU VQ MKEMDQZKPI I[O ENCUUGU VQ YGKIJV VTCKPKPI CPF OQTG /[ VTWG Ć&#x201A;V KP Ć&#x201A;VPGUU JQYGXGT YCU found through friendship when a friend PQY FWDDGF O[ p5QWN 5KUVGTq and I started attending [QIC ENCUUGU CV QWT I[O HQT UQOG UGV FQYPVKOG CYC[ HTQO QWT ETC\[ YQTM UEJGFWNGU (CUV HQTYCTF [GCTU CPF VJG VYQ QH WU EQPVKPWG VQ GPLQ[ QWT [QIC ENCUUGU VQIGVJGT CPF KPFGRGPFGPVN[ QHVGP CVVGPFKPI YGGMGPF ENCUUGU KP FKHHGTGPV URCEGU CTQWPF VJG EKV[ &WTKPI VJG YGGM VJGTG KU C UVWFKQ ENQUG VQ JQOG where I attend Vinyasa Flow Yoga ENCUUGU VQ UVTGVEJ CPF TG EGPVTG O[UGNH (QT VJQUG YGGMU YJGTG + PGGF VQ FQ UQOGVJKPI FKHHGTGPV + LQKP O[ 5QWN 5KUVGT HQT C <WODC ENCUU CV C 4GETGCVKQP %GPVTG KP QWT CTGC 2GTUQPCNN[ O[ Ć&#x201A;V KP Ć&#x201A;VPGUU KU NGUU CDQWV O[ RJ[UKECN UVTGPIVJ and more about my mental state of mind and the serenity that yoga RTQXKFGU OG YKVJ TICKETS AVAILABLE AT
live strong Lil Bianchi Kimble Head coach & owner of OTG Athletic. World Champion powerlifter, deadlift world record holder and addict of defying the human condition. @lill_kimble
MUSCLE MAKERS
Your bodyâ&#x20AC;&#x2122;s hormonal response to training STRONG IS NOT THE NEW SKINNY, THE NEW BEAUTIFUL OR THE NEW BLACK. STRONG HAS ALWAYS BEEN STRONG. STRONG IS LIFE. LIVE STRONG. e know that lifting W weights and building strength changes our
bodies. Yet, many of us are still locked in the mindset that weight training makes us bulky. Thankfully more South
African women are learning on a daily basis that this is just a fallacy and that educated and informed decisions around exercise and intelligent training builds our bodies, improves our health, and extends longevity, while also constructing an engine that performs optimally and looks good, too. Strong is not the new skinny, the new beautiful or the new black. Strong has always been strong. Strong is life. Live strong. The question is, how does strength training actually change you physically? We understand that the stress applied by the exercise tears Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x201C;Ă&#x2022;Ă&#x192;VÂ?i wLĂ&#x20AC;iĂ&#x192;° /Â&#x2026;i VÂ&#x153;Â&#x201C;LÂ&#x2C6;Â&#x2DC;>Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; Â&#x153;v adequate rest promotes healing and proper nutrition repairs these tears and fuels the growth of muscle, building i>VÂ&#x2026; Ă&#x152;Â&#x153;Ă&#x20AC;Â&#x2DC; wLĂ&#x20AC;i L>VÂ&#x17D; Ă&#x152;Â&#x153; > Ă&#x192;Ă&#x152;Ă&#x20AC;Â&#x153;Â&#x2DC;}iĂ&#x20AC;] Â&#x201C;Â&#x153;Ă&#x20AC;i formidable version of its former self.
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However, the real magic happens when these activities stimulate the release of potent hormones. These are the â&#x20AC;&#x2DC;bad boysâ&#x20AC;&#x2122; of the body as they actually Â&#x2C6;Â&#x2DC;yĂ&#x2022;iÂ&#x2DC;Vi Â&#x2026;Â&#x153;Ă&#x153; Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; LÂ&#x153;`Ă&#x17E; VÂ&#x2026;>Â&#x2DC;}iĂ&#x192;° Ultimately, the magic of weight training lies in its ability to conjure up the best chemistry. The more integral of the hormones manipulated by training are the ones most of us are familiar with, namely testosterone, growth hormone and cortisol. I wonâ&#x20AC;&#x2122;t bore you with the science behind endocrine (hormonal) system regulation and the roles played by each of these molecules. It is, however, important to understand what they do to change your body. The better your understanding of the implications of their actions in response to training, the better youâ&#x20AC;&#x2122;ll be able to manipulate your exercise to more effectively achieve your desired outcomes. This is particularly important given the fact that the majority of us only have around 60 minutes a day available for exercise, so you want to get the most out of this session by getting the most â&#x20AC;&#x2DC;bang for your buckâ&#x20AC;&#x2122;.
Big exercises such as deadlifts, squats and the Olympic lifts (compound movements that challenge our body in its entirety) will stimulate the production of â&#x20AC;&#x2DC;big Tâ&#x20AC;&#x2122;, more so than isolation exercises.
The musclemaking hormones Testosterone is not a hormone we women should steer clear of. Our bodies naturally produce this potent hormone as we need it for survival and we need it to drive positive changes in our bodies. For interest to most women is the fact that we need it for fat loss, in addition to strength, endurance, power and optimal recovery. Big exercises such as deadlifts, squats and the Olympic lifts (compound movements that challenge our body in its entirety) will stimulate the production of â&#x20AC;&#x2DC;big Tâ&#x20AC;&#x2122;, more so than isolation exercises. By starting your training session with the big moves, youâ&#x20AC;&#x2122;ll elevate those â&#x20AC;&#x2DC;Tâ&#x20AC;&#x2122; levels to get strong and lean. Human growth hormone (hGH) is another powerful anabolic hormone you want to stimulate with your training, Itâ&#x20AC;&#x2122;s not only going to help drive positive changes in your body, but also increases your energy levels,
Those ladies who train seven days a week, twice a day, while licking celery sticks, are kissing their hGH away.
The stress hormone Last, but not least, we have cortisol. 7 iÀi>Ã Ì i wÀÃÌ ÌÜ À ià discussed are anabolic, cortisol is catabolic, which means it breaks down tissue rather than builds it up. So, while it plays an important role in our metabolisms and regulates important daily functions, it’s one hormone that you want to keep in check through the combined effects of your training, diet and lifestyle. The issue is that cortisol is often the hormone that is maximised when we follow uninformed and ill-advised training approaches. This stress is produced in excess when our training creates high degrees of metabolic stress over prolonged periods with little to no rest. While it’s great for breaking down fat, it also breaks down muscle. This means you’ll drop weight – some of it will be fat, but some will also be precious muscle. This tends to leave you looking like a soft string of spaghetti and less of an ‘al dente penne’.
To get the best responses from your training, start your sessions with solid big compound movements that will kick your testosterone production into top gear and will boost your strength capacity. Follow this with some multi-joint hypotrophy (musclebuilding) work, keeping your reps high with little rest, but not so little that the metabolic cost overstimulates the production of extra cortisol.
Combining strength and hypertrophy training in this way will change your body’s composition and will dial in your hormone production, which will deliver the physical changes you so desperately want from your training. Trust me, I know what works. After years of perfecting this equation I know how to rely on my hormones and I know how to be consistent. Now you do too. If you hone in on and positively manipulate these powerful chemical messengers, you’ll take one giant step towards that body that really sets you apart from the rest.
Nicole Warburg Mackenzie Photo by Cindy Ellis
enhances your body’s immune system, improves weight loss and aids in building stronger bones. Importantly, GH promotes tissue anabolism, so if you want to shape and ‘tone’ those muscles, which improves your aesthetics and boosts your metabolism, helping you to burn more energy and fat, hGH is a key factor. To stimulate the release of this hormone you need more high-intensity training, higher rep ranges and shorter rest periods. However, to derive the greatest Li iwÌ vÀ Ì Ã ÌÀ> } `ÕVi` hormonal cascade, you also need rest. Those ladies who train seven days a week, twice a a day, while licking celery sticks, are kissing their hGH away. Rest, recovery and, most importantly, adequate sleep are needed for hGH to impose its full effect on your body, the most of which happens while you’re in dreamland.
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Succeeding as a fitness professional in the digital age
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BY Pedro van Gaalen
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6*' (+60'55 +0&7564; *#5 $'%1/' # %4'#6+8' +0&7564; FIT PROS MUST THEREFORE BE CREATIVE WITH PROGRAMMING AND ACTIVITIES TO AVOID BOREDOM AND KEEP IT INTERESTING, BOTH FOR THEM AND THEIR CLIENTS.
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i}i v -« ÀÌà i` V i¿Ã iÝV Ì } > ` iÛiÀ iÛ Û } Ƃ - ® > Õ> ÌÀi `à v ÀiV>ÃÌ LÕà iÃð
JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
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An intense bodyweight Tabata
GET FIT FAST
TRAINING WITH TALITHA 20 SECONDS OF MAX EFFORT + 10 SECONDS
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MOVE 1
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A Tabata is a structured high-intensity interval training protocol that offers a highly effective way to rev up your metabolism this winter.
Squat Kicks Stand with your feet shoulder-width apart. This is the starting position. The move: Perform a squat. Once back in the standing position, perform a kick with one leg. Drop down for another squat before kicking the other leg at the top of the movement.
MOVE 2 In-Out Squat Jumps Stand with your feet together. Jump your feet out and drop down into a squat. Make it count! Power out of the deep squat position to jump up. Bring your feet back together to return to the starting position.
HOWt:
Perform each exercise in the sequence provided. Perform one move for 20 seconds, rest for 10 seconds, then move on to the next exercise. Rest for 60 seconds after completing a round, then repeat for a total of 4 rounds. This will deliver a high-intensity 35-minute workout that is guaranteed to leave you â&#x20AC;&#x2DC;mean and leanâ&#x20AC;&#x2122; come spring! Each round therefore takes a total of four minutes to complete, but you can combine multiple rounds to create a highly effective workout.
FORM TIP: Squeeze your glutes at the top of each squat movement.
FORM TIP: Keep your glutes low in a semi-squat position throughout the movement.
OF REST X 8 INTERVALS = 1 HIGHLY EFFECTIVE WORKOUT! WORKOUT BY Talitha Jacobs, 2017 USN Face of Fitness | DRESSED BY www.boostgymwear.co.za PHOTOS Cindy Ellis | SHOT AT Go Health Club, Sandton gohealthclub.co.za
XXX mUOFTTNBH DP [B
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MOVE 4 Tuck Jumps
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MOVE 3 Squat Pulses
Stand upright with your feet together. Bend your knees slightly to drop into a semi-squat position. Power up! Explode upward, jumping up as high as you can. As you reach the top of the jump, tuck your knees in as close to your chest as possible
Stand upright with your feet wider than shoulder-width apart. Squat down deep. Extend your hips and knees to rise back up slightly, until your legs are only slightly bent, but not straight. Feel the burn! Pulse between these two positions without stopping.
FORM TIP: Land with bent knees to absorb the impact and avoid injury.
MOVE 5 In Out Plank Jumps
FORM TIP: Squeeze your glutes with every pulse and make sure you drop below 90 degrees on the down movement.
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Start this move on a mat in a plank position, with your feet no wider than shoulder-width apart. Keep that core tight! Jump your feet out so that theyâ&#x20AC;&#x2122;re off and to either side of the mat. Jump your feet back in so that they are close together again on the mat. Keep jumping in and out for 20 seconds. FORM TIP: Keep your core engaged and your back straight throughout the movement.
MOVE 6 Burpees Stand with your feet together. Extend your arms above your head as you jump straight up. Land softly and immediately drop down to place your palms on the ground. Jump your legs out and back into an extended plank position. Apply some power! Perform a push-up, then jump your feet forward to position them under your hips. Jump straight up again. As you land repeat the sequence for the next rep. Keep performing this move for 20 seconds, followed by 10 seconds of rest.
FORM TIP: Keep your core engaged in the plank position and while executing the push-up.
efficient & effective
GO tabata today ...the fastest workout to get you lean
MOVE 7
You can use the protocol every day to target different muscle groups, or achieve specific health, fitness and physiqueoriented goals.
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Itâ&#x20AC;&#x2122;s a highly beneficial form of training that can boost your fitness and burn significant calories, because it targets both the anaerobic and aerobic energy systems.
You can combine bodyweight or resistancebased exercises to create a Tabata workout, making it a highly versatile exercise protocol.
The Tabata protocol can also be applied to cardio workouts on the bike or treadmill to boost the intensity of these sessions.
Itâ&#x20AC;&#x2122;s time efficient: You can get an effective workout is as little as 4 minutes!
MOVE 8 Up-down Elbow Push-ups In a plank position, with you palms on VJG Ć&#x192;QQT WPFGTPGCVJ [QWT UJQWNFGTU lower yourself down onto your elbows one arm at a time. The move: Press yourself back up one arm at a time until you are back in the starting position.
V-Ups Lie on your back on an exercise mat, with your arms extended overhead and QP VJG Ć&#x192;QQT The move: Lift your arms and legs simultaneously, keeping them straight. Touch your toes at the top of the movement where feet and hands meet at your midline.
FORM TIP: Keep your core contracted and your back straight throughout the move. FORM TIP: Use your core to initiate the movement and donâ&#x20AC;&#x2122;t pull your torso up through your shoulders and neck.
Shelby Jessica Neves 2016 USN Face of Fitness
Lara Ann Bester 2014 USN Face of Fitness
ARE YOU THE NEXT FACE OF FITNESS? faceoffitness.co.za
Face of FitnessTM is a registered trademark. Fitness MagazineTM South Africa.
Talitha Jacobs 2017 USN Face of Fitness
Alrieta de Wet 2015 USN Face of Fitness
Launch your career as a Fitfluencer ENTRIES OPEN IN AUGUST
FACE OF FITNESS
A new year, a new exciting competition format!
FACE OF FITNESS
0 0 0 , 0 R12 S E Z I R P IN
Aspiring fitness models around the country are training hard and eating clean in preparation for the next USN Face of Fitness cover model search competition.
! N O W TO BE
WHAT YOUâ&#x20AC;&#x2122;LL NEED:
WHATâ&#x20AC;&#x2122;S NEW THIS YEAR
Video: Entry videos must show your personality and highlight your approach to training, nutrition and a Æ&#x201A;VPGUU HQEWUGF NKHGUV[NG Photos: 6JG WUWCN HWNN NGPIVJ CPF JGCF UJQV RJQVQU A completed entry form.
Multi-media entries This year sees the introduction of a new entry format for the competition, as the world of Æ&#x201A;VPGUU OCMGU VJG OQXG VQ JKIJ FGH TKEJ OGFKC EQPVGPV Video and photo submissions will be required for entry. All entries received will be hosted on HCEGQHÆ&#x201A;VPGUU EQ \C
HOW TO ENTER Entries open 1 August - 30 August. 1. Log on and complete your entry form. 2. Submit the required photos. 3. Upload your video. All entries undergo a 72 hour screening process before going NKXG QP HCEGQHÆ&#x201A;VPGUU EQ \C
THE TIME FRAME Once entries close, the online voting phase of the cover search begins. The public, along with representatives from USN, fitness magazine and Fusion Labs will then vote to shortlist 12 candidates, who will undergo an interview process. From these top entries, 3 ladies will earn the chance to change the trajectory of their careers in the Æ&#x201A;VPGUU KPFWUVT[ YJGP VJG[ CVVGPF VJG Æ&#x201A;PCN FC[ Æ&#x201A;PCN EQXGT RJQVQ CPF video shoot, which will be hosted in September in Johannesburg.
Face of FitnessTM is a registered trademark. Fitness MagazineTM South Africa.
faceoffitness.co.za The USN Face of Fitness is proudly associated with Fusion Labs. This will provide additional exposure opportunities for the 2018 winner as a Fusion Labs ambassador.
Get your head in the game with top tips and fun insights from our three most recent winners, Alrieta de Wet (2015), Shelby Jessica Neves (2016) and Talitha Jacobs (2017).
LAUNCH YOUR CAREER HOW MANY TIMES A WEEK DO YOU TRAIN? S: + IGPGTCNN[ VTCKP VKOGU C YGGM DWV HTQO CDQWV YGGMU QWV HTQO C competition Iâ&#x20AC;&#x2122;ll be in the gym up to VKOGU C YGGM A: +H + JCXG VJG VKOG +oNN OCMG UGUUKQPU RGT YGGM T: #V NGCUV VKOGU C YGGM WHATâ&#x20AC;&#x2122;S YOUR FAVOURITE WAY TO GET ACTIVE OUTSIDE THE GYM? S: + NQXG CFXGPVWTQWU QWVFQQT YCNMU A: )QKPI QP C JKMG CPF appreciating nature. T: &CPEG Æ&#x201A;V ENCUUGU QT RTQHGUUKQPCN dance open classes. DO YOU EAT CLEAN ALL THE TIME? BE HONEST, WHATâ&#x20AC;&#x2122;S YOUR FOOD â&#x20AC;&#x2DC;KRYPTONITEâ&#x20AC;&#x2122;? WHAT TREAT CANâ&#x20AC;&#x2122;T YOU RESIST? S: + CNYC[U JCXG CP WR VQ FCVG FKGV from my coach, regardless of when my last or next competition is, which only allows one cheat meal a YGGM 9JGP +oO PQV RTGRRKPI HQT C comp there are times when I have OQTG VJCP QPG EJGCV OGCN C YGGM + absolutely love food, both sweet and UCXQWT[ DWV O[ YGCMPGUU KU FGÆ&#x201A;PKVGN[ sugar. I have a prodigious sweet tooth, so chocolates, pastries and, of course, doughnuts are my biggest YGCMPGUUGU A: + VT[ VQ MGGR O[ OGCNU CU ENGCP CU
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possible, but if there are chocolates or pastries around I do struggle to MGGR O[ JCPFU QHH VJGO T: I try to follow a realistic diet plan that consists predominantly of healthy and clean food sources so that it is something I can maintain.
WHAT MOTIVATES YOU? S: My greatest motivators would be music, Lauren Simpson, Nataly Runner and my coach, Tarryn Zelow. However, it is my ultimate goal â&#x20AC;&#x201C; the vision I have of where I want to be and what I want to achieve â&#x20AC;&#x201C; that fuels me every day to persevere. A: .QQMKPI KP VJG OKTTQT CPF MPQYKPI my opposition motivates me to push harder and be better. T: The passion I have for what I do. WHEN YOU NEED MOTIVATION, WHAT OR WHO DO YOU TURN TO? S: Itâ&#x20AC;&#x2122;s normal to sometimes feel a little demotivated. When this happens I go onto Instagram and NQQM CV RCIGU VJCV KPURKTG OG + CNUQ often go to my competition photos, YJKEJ VCMGU OG DCEM VQ VJQUG OQOGPVU QP UVCIG CPF KV OCMGU OG feel alive and excited again. I also always play my motivational songs on the way to gym. A: When I need motivation to train I IQ QPNKPG QT VCMG C OCI CPF NQQM HQT a few exercises I havenâ&#x20AC;&#x2122;t done in a
Alrieta
Shelby
while, or something new to try. When KV EQOGU VQ FKGVKPI + VCMG RTQITGUU RJQVQU CPF OCMG PQVGU QP YJCV +oXG FQPG FKHHGTGPVN[ FWTKPI VJG YGGM VQ see what my body reacts best to. T: I remind myself where this all began and what it is that ultimately drives me to succeed.
HOW DO YOU BALANCE MANAGING YOUR ONLINE PERSONA WITH YOUR DAY-TO-DAY RESPONSIBILITIES? S: This can get tough at times as life can become a little crazy, especially during comp prep and around exam or assignment time. I either do social media stuff during cardio, which I FQPoV TGCNN[ NKMG DGECWUG + PGGF VQ focus on the cardio, or while Iâ&#x20AC;&#x2122;m eating or about to get into bed in the evenings. I sometimes need to allocate time during the day for my social media because posting and replying to messages and comments is also really important to me and I greatly appreciate it, so I donâ&#x20AC;&#x2122;t ever YCPV VJCV CURGEV VQ VCMG C DCEM UGCV A: /[ YQTM KU O[ JQDD[ CPF D[ sharing a little bit of my day or my YQTMQWVU OCMGU KV GCUKGT VQ UVC[ KP C routine. It also helps me manage my YGGM CJGCF T: +oNN VCMG CP JQWT GCEJ FC[ VQ OCMG a training video or post updates on my timelines.
Talitha
WHATâ&#x20AC;&#x2122;S YOUR FAVOURITE QUICK AND CONVENIENT â&#x20AC;&#x2DC;GO-TOâ&#x20AC;&#x2122; SNACK WHEN YOUâ&#x20AC;&#x2122;RE IN A HURRY? S: + CNYC[U OCMG UWTG VJCV + JCXG O[ OGCNU RTGRRGF CPF RCEMGF KH + MPQY +oXG IQV C DWU[ FC[ CJGCF of me, or if Iâ&#x20AC;&#x2122;m going to be out for the day. That way I donâ&#x20AC;&#x2122;t have to turn to convenient but unhealthy alternatives. In a pinch, Iâ&#x20AC;&#x2122;d grab some almonds, biltong, a USN Trust Bar or OKZ WR C 750 YJG[ RTQVGKP UJCMG A: + CNYC[U JCXG C UJCMGT YKVJ C serving of USN whey protein with me, so all I need is some water and +oXG IQV C SWKEM EQPXGPKGPV JGCNVJ[ CPF VCUV[ UPCEM 1P VJQUG FC[U YJGP my one hour meeting turns into three JQWTU O[ 750 RTQVGKP UJCMG EQOGU to the rescue! T: I always have a USN Trust Bar or a serving of almonds with me. WHATâ&#x20AC;&#x2122;S YOUR GO-TO WORKOUT WHEN YOUâ&#x20AC;&#x2122;RE PRESSED FOR TIME? S: Probably shoulders or biceps. A: I love supersets. If I only have 30 OKPWVGU + OCMG VJG OQUV QH VJCV VKOG by combining 3 exercises into one. (QT GZCORNG +oNN FQ C DCEMYCTFU lunge with a bicep curl into a shoulder press. T: My squat and arm combo exercise CNYC[U FGNKXGTU C UQNKF HWNN DQF[ YQTMQWV
ARE YOU THE NEXT FACE OF FITNESS? Prize partnerships and associated sponsors:
PERFORMED BY Savanna Rehm Iqueen_rehm SHOT BY Michael Neveux www.michaelneveuxphotography.com
SWAPS heat up your workout S
ometimes swapping out one or two exercises can be enough to revive a stale workout routine. By keeping your training interesting and varied youâ&#x20AC;&#x2122;ll also be more motivated to hit the gym, and this may be exactly what you need to stay on track with your training throughout winter.
Changing your workout routine by swapping common exercises with a variety of unique movements will also challenge muscles in new ways, forcing them to work differently. This will ensure that you continue to make the desired changes to your physique.
two point plank DEGREE INCREASE THE CORE UR YO H IC WH TO RK WO S MUSCLE
WHY: Trunk flexion is
V
SWAP #1 OUT: Bicycle crunches IN: Two-point plank
48
fundamentally different to trunk stabilisation, yet many of us fail to sufficiently address both due to our fixation with six-pack abs. But donâ&#x20AC;&#x2122;t be fooled. Planks are a great way to craft a shapely mid-section, especially with the more intense and advanced twopoint plank. As youâ&#x20AC;&#x2122;re effectively halving
JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
the points of support incorporated into a standard plank, youâ&#x20AC;&#x2122;re increasing the degree to which your core muscles need to work to maintain stability. The movement also translates the static stability needed for the traditional plank into a more dynamic form of stability that has greater application in functional movements.
DO THIS: Drop down into the extended plank position with your arms straight and core engaged. Straighten one arm and lift the opposite leg. Keep your core muscles braced to maintain stability and limit trunk rotation. Hold for the required count before switching to the other arm and opposite leg.
SWAP #2 OUT: Seated or lying leg curls IN: Single-leg Romanian deadlift with dumbbell rows WHY: Leg curls are another popular isolation exercise to target the hamstrings. However, single-leg Romanian deadlifts offer the same direct benefits to the hammies, but with more overall impact with every rep. Not only does this advanced unilateral movement require greater stability and balance, which depends on activating and engaging the core stabilisers, but it also enhances glute activation and hip mobility. When combined with a dumbbell row youâ&#x20AC;&#x2122;re effectively getting a whole-body workout.
DO THIS: Stand holding dumbbells in either hand. Hinge at the hips and extending one leg out behind you. Reach for the ground with the dumbbells. Go as low as you can while maintaining a neutral spine. Keep your pelvis level and donâ&#x20AC;&#x2122;t allow your hips to rotate. At the bottom position perform a double arm row. Contract your hamstrings and glutes to return to the upright position. Perform all VJG TGSWKTGF TGRU YKVJ QPG NGI Ć&#x201A;TUV then repeat with the opposite leg.
single -leg rom anian deadlift TŸ G QNTR MORE OVERALL IM PACT WITH EVERY REP .
revive your workout routine SWAP #3 OUT: Lunge IN: Lunge with twist
KSMFDisTt Ÿ G tw
BODY LOWER NCE BUILDS D BALA GTH AN STREN
WHY: It may seem like a simple addition to an already effective exercise, but trunk rotation is an often neglected area of physical development that can greatly benefit our strength and our physique development. The lunge with twist exercise is a great core exercise that also builds lower body strength and balance. Performing this lunge variation engages the quads, glutes, and core, improves balance and proprioception, and the isometric lateral raise also helps to develop shoulder strength. And as with all complex compound movements, incorporating more muscles into every move burns more calories.
DO THIS: Stand holding a dumbbell in each hand. Step forward with one leg and drop down into a lunge. Raise your arms up and out to the side to perform a lateral raise as you descend. When your leading leg is parallel to VJG Ć&#x192;QQT TQVCVG [QWT VQTso to one side. Remain in the lunge position as you return your torso to the centre position. Return VQ VJG UVCPFKPI RQUKVKQP then perform the lunge and twist movement with the other leg. Continue in an alternating fashion for the required reps.
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49
SWAP #5 OUT: Reverse lunge IN: Single-arm overhead reverse lunge WHY: Also known as the offset
e s i a r o r f uat s
R NUMBE SE THE A IS E H R T C IN USED IN SCLES OF MU E IS EXERC
reverse lunge, any exercise that creates a weight imbalance on either side of the body will require greater core activation to resist the natural tenancy to rotate the trunk. This is a great way to improve core strength, which makes any offset exercise variation an extremely functional exercise.
resistance delivers better results SWAP #4 OUT: Body-weight squat IN: Front raise squat WHY: When it comes to building muscle, adding resistance will always deliver better returns. However, youâ&#x20AC;&#x2122;re not restricted to squatting with a heavy bar on your shoulders. There are numerous exercise variations that each offer their own unique benefits. The most obvious benefit in this swap is the addition of two dumbbells, which will increase the intensity of the exercise to build more muscle and burn more calories. Adding a front raise also activates your front delts and arms, increasing the number of muscles used in this exercise. The movement of the weight away from your centre of gravity also requires additional trunk stabilisation, delivering a solid workout to your core. DO THIS: Stand upright with your HGGV RQUKVKQPGF UJQWNFGT YKFVJ CRCTV holding a dumbbell in each hand. Hinge at the hips to drop your glutes back and down to lower yourself into a FGGR USWCV #U [QW FGUEGPF TCKUG DQVJ dumbbells up to shoulder level. As you extend your hips and knees to return to VJG UVCTVKPI RQUKVKQP UNQYN[ NQYGT VJG dumbbells back down.
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DO THIS: Stand with your feet together holding a dumbbell in one hand. Lift the weight up and overhead. Lunge forward with the opposite leg. Lower [QWT DQF[ D[ Ć&#x192;GZKPI VJG MPGG CPF JKR QH [QWT NGCFKPI NGI until the knee of your trailing leg almost makes contact with VJG Ć&#x192;QQT 4GVWTP VQ VJG UVCTVKPI position by extending the hip and knee of your leading leg. Repeat the exercise on the same side before swapping over.
single arm NĂ&#x2030;DQ GD@C re verse lunge GREATER CORE ACTIVATION
FORM TIP: The aim is to maintain a perfect upright posture throughout the lunge and avoid bending to the side.
P liĂŠ srqauiaset calf
SWAP #6 OUT: Standing calf raises IN: PliĂŠ squat calf raise
ING PORAT INCOR USCLE M E L MULTIP S GROUP
WHY: The standing calf raise is essentially an isolation movement. That means it only targets your calves. The pliĂŠ squat calf raise, on the other hand, is a complex movement that incorporates multiple muscle groups, from your quads and glutes, to your core and calves. The isometric hold in the sumo squat position will also help to build leg strength and deliver a serious â&#x20AC;&#x2DC;burnâ&#x20AC;&#x2122; for the quads, glutes and core as you work to keep your entire body stable.
DO THIS: Stand with your feet positioned wide apart with your toes pointing out to the sides. Hold a dumbbell in each hand. Drop down into a UWOQ USWCV FGUEGPFKPI WPVKN your thighs are parallel to the Ć&#x192;QQT %WTN VJG FWODDGNNU WR halfway to keep them out of the way of the movement. 4CKUG [QWT JGGNU QHH VJG Ć&#x192;QQT and squeeze your calves. Lower your heels and repeat the calf raise for the required reps before rising back up.
SWAP #7 OUT: Plank IN: Reverse planks
re verse plank
STRENGTHEN YOUR POSTERIOR CHAIN
WHY: Not to be confused with the reverse bridge, which is performed with both hands and both feet flat on the floor, the reverse plank is a suitable alternative to the standard version. So much of our daily lives and our workouts are anterior chain dominant. Itâ&#x20AC;&#x2122;s therefore highly beneficial to strengthen the posterior chain â&#x20AC;&#x201C; the lower back, obliques, glutes, and hamstrings â&#x20AC;&#x201C; with exercises such as the reverse plank. Youâ&#x20AC;&#x2122;ll still get all the core strengthening benefits of the standard plank, but with greater activation of the posterior chain n muscles.
DO THIS: Sit on the ground with your legs extended in front of you and arms at your UKFGU DGJKPF [QWT JKRU &TKXG through your hands and heels as you extend your hips up toward the ceiling to move into the reverse plank. Press your chest out and squeeze your glutes as you bridge up. Keep your hips from dropping and maintain a straight line between your ankles and shoulders. Hold this position for the required count.
BOOST YOUR BURN
GET THE ENERGY YOU NEED TO BLAST YOUR GYM SESSIONS Our daily energy needs are predominantly met by the calories contained in the food we eat. But when youâ&#x20AC;&#x2122;re trying to lose weight, extra energy in this form can be counterproductive to our efforts in the gym. There are, however, other sources of energy that can actually help you boost the burn to shed more kilos and achieve a toned look. 52
JULY - AUGUST 2018 | www.fitnessmag.co.za
H
ere are a few tricks that you can employ to boost your energy levels so that you can train more intensely and boost your metabolism, without adding additional calories to your diet. Stay hydrated Eat nutrient-dense foods
Use stimulants Stimulants such as caffeine, green tea extract, bitter orange, guarana, yerba mate, or ginseng are natural compounds that have the ability to boost your energy, improve your body composition and enhance your physical performance. They deliver a mental boost as well. Stimulants can be highly DGPGƂEKCN HQT CP[QPG YJQ KU trying to transform their body. Not only do they boost energy levels by stimulating the central nervous system, BUT THEY ALSO ENHANCE YOUR METABOLISM, OFTEN THROUGH THE PROCESS OF THERMOGENESIS – AN INCREASE IN BODY TEMPERATURE. This ensures you burn more calories throughout the day, even between workouts. These ingredients and the various products that contain them, such as fat burners, also OCMG [QWT DQF[ OQTG GHƂEKGPV CV tapping into its most abundant energy source when you train – stored body fat. You can take certain stimulants in its pure, natural form, such as coffee beans, or use products that contain them, such as pre-workout supplements or a thermogenic fat burner. Consider the calorie content of energy drinks if you choose to use these products for a stimulant boost as VJG[ ECP UKIPKƂECPVN[ CFF VQ [QWT daily intake.
Certain foods pack a bigger nutritional punch than others, calorie for calorie. Nutrient density is a measure of the ratio of nutrient content in relation to the total energy content. This means that nutrient-dense foods are rich in nutrients such as vitamins, minerals, phytonutrients and essential fatty acids, in relation to the number of calories the food contains. THIS MEANS YOU CAN EAT LESS FOOD AND STILL GET ALL THE NUTRITION YOUR BODY NEEDS. These nutrients play important roles in energy metabolism and therefore help to boost energy levels. They also keep you healthy. Raw natural foods in their unaltered state generally have the highest nutrient density. Many raw foodists are able to live active lifestyles on just 1,000 calories a day, for example.
Sleep more Getting more sleep is another DGPGƂEKCN YC[ VQ DQQUV [QWT energy levels. Sleeping at least seven to eight hours a night and taking power naps during the day whenever you can, or right before your daily workout will LEAVE YOU FEELING ENERGISED AND READY TO TRAIN AT YOUR HIGHEST INTENSITY. Studies also show that a nap as short as 15 minutes can recharge you and increase physical performance.
Carb cycle Carb cycling is an intelligent and structured way to manipulate your daily carb intake to improve your body’s sensitivity to insulin, YJKNG CNUQ DGPGƂVKPI RGTKQFKECNN[ from increased intakes of the body’s most readily available energy source, namely glycogen. By following this approach you can effectively tone and condition your body by adding more muscle and reducing stored fat, while simultaneously reducing your body’s propensity to store excess carbs as body fat. THE IMPACT THAT THIS DIETARY TECHNIQUE HAS ON POWERFUL HORMONES SUCH AS INSULIN AND GLUCAGON ALSO IMPROVES YOUR BODY’S ABILITY TO TAP INTO YOUR STORED FAT AND METABOLISE IT DURING EXERCISE, AND THROUGHOUT THE DAY. Carb cycling entails consuming a high-carb diet on certain days of the week, which would be OQUV DGPGƂEKCN QP [QWT OQUV physically demanding training days, such as leg or HIIT sessions. Low to moderate carb intakes should be implemented on the other, less physically demanding days. If you plan the high-carb days around your training you’ll have the energy you need to train at a high intensity, which will ensure you’re able to burn the greatest number of calories at every session. This dietary approach also keeps your insulin response sharp, which limits fat storage and makes your OGVCDQNKUO OQTG GHƂEKGPV
Proper hydration is a key element in energy production, which is something many of us overlook. WATER IS CRITICAL TO THE BALANCE OF OUR SYSTEM AND IS NEEDED FOR THE OPTIMAL FUNCTIONING OF VITAL ORGANS SUCH AS THE BRAIN, HEART, LUNGS, KIDNEYS AND MUSCLES. Water is also the medium in which various internal reactions that produce energy take place, which we need to perform at our peak. Therefore, if there is a shortage of water then these reactions can’t happen. That’s why one of the most common reasons for low energy levels is not drinking enough
Meditate MENTAL FATIGUE CAN OFTEN MANIFEST AS PHYSICAL FATIGUE. That’s why some quiet time or meditation can help to boost energy levels, as it leaves you feeling invigorated and refreshed, ready to give your training session your all.
A study found that women who performed heavy weight training burnt an average of
100 MORE CALORIES DURING THE 24 HOURS AFTER THEIR TRAINING session ended, compared to those who didnâ&#x20AC;&#x2122;t. * Published in The Journal of Strength and Conditioning Research
Time to hit the gym, stack the bar and thaw out those winter chills with this serious upper legs and glutes workout!
TRAIN LIKE A PRO UPPER LEGS AND GLUTES PERFORMED BY Mimi Macias, IFBB Pro SHOT BY Michael Neveux www.michaelneveuxphotography.com
By targeting your biggest muscles â&#x20AC;&#x201C; your upper legs and glutes â&#x20AC;&#x201C; youâ&#x20AC;&#x2122;ll increase your lean body mass, which increases the number of calories you burn during the day. Youâ&#x20AC;&#x2122;ll also shape and tone some noteworthy bikini legs for summer!
EXERCISE
SETS
REPS
Smith machine squat giant set
4
15 (5 per exercise)
Dumbbell stiff-legged deadlift
3
15
Smith machine donkey kicks
4
12 per leg
Smith machine split squat
3
15 per leg
Cable hip hinge
4
12
Cable kickbacks
3
15 per leg
Standing leg curl
3
15 per leg
I missmimi1984
THE WORKOUT
MOVE #1
Quads
SMITH MACHINE SQUAT GIANT SET form tip: Position your feet further out in front of you to ensure youâ&#x20AC;&#x2122;re able to drop down into the 90-degree bent knee position.
form tip: Keep your back straight and your knees pointed in the same direction as your feet.
1 Giant set exercise 1 THE SETUP Position the bar on the back of your shoulders and grasp it on either side. Place your feet shoulder-width apart in front of the bar. Disengage the bar by rotating it backward. THE MOVE Squat down by bending your knees while dropping your hips down. Descend until your thighs are just past parallel to the yÂ&#x153;Â&#x153;Ă&#x20AC;° Ă?Ă&#x152;iÂ&#x2DC;` Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x17D;Â&#x2DC;iiĂ&#x192; >Â&#x2DC;` Â&#x2026;Â&#x2C6;ÂŤĂ&#x192; Ă&#x152;Â&#x153; Ă&#x20AC;iĂ&#x152;Ă&#x2022;Ă&#x20AC;Â&#x2DC; Ă&#x152;Â&#x153; the starting position. Perform 5 reps.
56
JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
2
3
Giant set exercise 2
Giant set exercise 3
THE SETUP Without racking the bar and taking >Â&#x2DC; iĂ?Ă&#x152;iÂ&#x2DC;`i` Ă&#x20AC;iĂ&#x192;Ă&#x152;] Â&#x2C6;Â&#x201C;Â&#x201C;i`Â&#x2C6;>Ă&#x152;iÂ?Ă&#x17E; ÂŤÂ&#x153;Ă&#x192;Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; viiĂ&#x152; close together. THE MOVE Perform another x Ă&#x192;ÂľĂ&#x2022;>Ă&#x152;Ă&#x192; Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;i Â&#x2DC;>Ă&#x20AC;Ă&#x20AC;Â&#x153;Ă&#x153; Ă&#x192;Ă&#x152;>Â&#x2DC;Vi] `Ă&#x20AC;Â&#x153;ÂŤÂŤÂ&#x2C6;Â&#x2DC;} `Â&#x153;Ă&#x153;Â&#x2DC; until your legs form at least a 90-degree angle.
THE SETUP *Â?>Vi Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; viiĂ&#x152; Â&#x2C6;Â&#x2DC; > Ă&#x153;Â&#x2C6;`i Ă&#x192;Ă&#x152;>Â&#x2DC;Vi] with your toes pointing outwards. THE MOVE Squat downwards until your thighs are at Â?i>Ă&#x192;Ă&#x152; ÂŤ>Ă&#x20AC;>Â?Â?iÂ? Ă&#x152;Â&#x153; Ă&#x152;Â&#x2026;i yÂ&#x153;Â&#x153;Ă&#x20AC;° Â&#x153; Â?Â&#x153;Ă&#x153;iĂ&#x20AC; Â&#x2C6;v Ă&#x17E;Â&#x153;Ă&#x2022; V>Â&#x2DC;° Perform 5 reps to complete the set.
DUMBBELL STIFF-LEGGED DEADLIFT THE SETUP Stand upright with your legs positioned hipĂ&#x153;Â&#x2C6;`Ă&#x152;Â&#x2026; >ÂŤ>Ă&#x20AC;Ă&#x152;] Â&#x2026;Â&#x153;Â?`Â&#x2C6;Â&#x2DC;} > dumbbell in either hand by your sides. THE MOVE Lower the weights down Ă&#x152;Â&#x153; Ă&#x152;Â&#x2026;i yÂ&#x153;Â&#x153;Ă&#x20AC; LĂ&#x17E; LiÂ&#x2DC;`Â&#x2C6;Â&#x2DC;} at your waist. Keep your head and neck in alignment as you lower the dumbbells as low as you can. Contract your glutes forcefully to return to the starting position and repeat.
Hamstrings
MOVE #2
f form tiip Main aintain a slight bend in your knees when performing this movement. Your legs should remain â&#x20AC;&#x2DC;stiffâ&#x20AC;&#x2122; during the movement, but should not be locked out.
MOVE #3
SMITH MACHINE DONKEY KICKS
THE MOVE Push the bar up by iĂ?Ă&#x152;iÂ&#x2DC;`Â&#x2C6;Â&#x2DC;} Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â?i} back and up. Repeat the movement for the required reps.
Glutes
THE SETUP Â&#x2DC;iiÂ? Â&#x153;Â&#x2DC; Ă&#x152;Â&#x2026;i yÂ&#x153;Â&#x153;Ă&#x20AC; in front of a Smith machine. Drop down onto your forearms. Keep one knee on the yÂ&#x153;Â&#x153;Ă&#x20AC; >Â&#x2DC;` ÂŤÂ&#x153;Ă&#x192;Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; Ă&#x152;Â&#x2026;i foot of the other leg under the bar. Rotate the bar with your foot to disengage it.
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MOVE #4
SMITH H MACHINE SPLIT SQUAT
Glutes and hammies
THE MOVE Disengage the bar and lower your body by yiĂ?Â&#x2C6;Â&#x2DC;} Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x17D;Â&#x2DC;iiĂ&#x192; >Â&#x2DC;` hips. Drop down until the knee of the rear leg is almost in contact with Ă&#x152;Â&#x2026;i yÂ&#x153;Â&#x153;Ă&#x20AC;° Ă?Ă&#x152;iÂ&#x2DC;` Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x2026;Â&#x2C6;ÂŤĂ&#x192; and knees to return to the upright position and repeat for the required reps before switching legs.
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Quads
THE SETUP Position the bar on the back of your shoulders. Move one foot forward and place the forefoot of the other leg behind you.
MOVE #5
CABLE HIP HINGE THE SETUP Attach a wide bar handle to a low cable pulley machine. Stand facing the machine while holding the bar attachment with both hands. Step back until there is tension on the cable. Position your feet shoulderwidth apart.
form tip Avoid pulling the cable upward through the arms and shoulders.
THE MOVE Hinge at the hips to slowly lower your torso under control towards the ÂŤĂ&#x2022;Â?Â?iĂ&#x17E;] Â&#x17D;iiÂŤÂ&#x2C6;Â&#x2DC;} Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x17D;Â&#x2DC;iiĂ&#x192; Ă&#x192;Â?Â&#x2C6;}Â&#x2026;Ă&#x152;Â?Ă&#x17E; bent and your arms straight as you do so. Forcefully drive your hips vÂ&#x153;Ă&#x20AC;Ă&#x153;>Ă&#x20AC;` >Â&#x2DC;` iĂ?Ă&#x152;iÂ&#x2DC;` Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Ă&#x152;Â&#x153;Ă&#x20AC;Ă&#x192;Â&#x153; Ă&#x2022;ÂŤ Ă&#x152;Â&#x153; return to the standing position. continues page 60 >>
MIMI MACIAS'
1. PUSH WITH YOUR HEELS When training glutes, focus on pushing with your heels; it will GPICIG VJG INWVG CPF JCOUVTKPI OWUENGU UKIPKĆ&#x201A;ECPVN[ which OCZKOKUGU VJG GHHGEVKXGPGUU QH VJG GZGTEKUG ;QWoNN CNYC[U Ć&#x201A;PF OG VGNNKPI O[ ENKGPVU pVKR VQGU QHH VJG Ć&#x192;QQT JGGNU QPN[ q
2. STRETCH TO UNLOCK THE FULL POTENTIAL OF YOUR GLUTES A tight fascia, short and stiff muscles, and immobile joints can limit your muscle growth. But by including stretching and mobility work into your routine, youâ&#x20AC;&#x2122;ll elongate your muscles, improve joint function, and youâ&#x20AC;&#x2122;ll realign your fascia to ensure it slides smoothly and more effectively for a better range of motion. It sounds counter-intuitive, but you have to loosen up the muscle in order to increase the tension it can generate. And increasing the tension will cause an increase in your strength, which enables you to lift heavier weights to add more muscle.
3. DONâ&#x20AC;&#x2122;T STICK TO THE SAME ROUTINE â&#x20AC;&#x201C; MIX THINGS UP Performing a variety of glute exercises helps target different aspects of the glutes. For example, mixing up the reps and sets, adding in some band work, pause reps, or constant tension imposes different stimuli on the muscle. Working across different movement planes also targets different glute muscles. Iâ&#x20AC;&#x2122;m also a big fan of applying plyometric exercises when training glutes, because it helps tone and tighten these muscles. Treat your glutes like any other muscle, and donâ&#x20AC;&#x2122;t neglect your diet. On the days I train glutes I take one scoop of glutamine before training and drink whey protein with some carbohydrates afterwards. I usually drink amino acids during training.
4. WARM UP TO ACTIVATE THE GLUTES I always start my glute session warm-up with a high-rep, light or no-weight exercise before the planned workout. For example, I would perform different activation exercises such as jump squats, glute bridges, or kickbacks 25 times each with little to no rest in between. Hip thrusts are my ultimate favourite to get the INWVGU Ć&#x201A;TKPI
5. SHAPE THAT BOOTY Everyone has a different body type, which means that shape is what ultimately makes a beautiful buttock. I TGCNKUG VJCV VJG Ć&#x201A;TUV VJKPI OQUV women want to focus on is building their butt, but having big glutes wonâ&#x20AC;&#x2122;t necessarily mean theyâ&#x20AC;&#x2122;re â&#x20AC;&#x2DC;nice glutesâ&#x20AC;&#x2122;, as this depends on your proportions and overall shape. This has led to scenarios where we often see someone with large glutes, but they lack VJG UJCRG PGGFGF VQ FGĆ&#x201A;PG this prominent muscle group. My advice is to identify the areas where improvement is needed. For instance, some women may need to develop the gluteus maximus, while others may need to focus more on the medius or minimus to craft the ideal shape. Once your buttocks start to grow you may also consider performing exercises that will round or lift your glutes, which happens when you strengthen them. And donâ&#x20AC;&#x2122;t be afraid to do cardio â&#x20AC;&#x201C; you wonâ&#x20AC;&#x2122;t â&#x20AC;&#x2DC;burnâ&#x20AC;&#x2122; your glutes if you select the right style of training. I suggest walking on the treadmill at an incline of 15 and speed of 3.4. Otherwise, work the Stairmaster to get that divine FGĆ&#x201A;PKVKQP
5 TIPS TO A BETTER BOOTY
CABLE KICKBACKS THE SETUP Attach an ankle cuff to a low pulley and strap it to one ankle.
Glutes
MOVE #6
THE MOVE Stabilise your body by contracting your core and engaging the glute of your t bili i lleg as you ki th stabilising kickk your other Â?i} Ă&#x192;Ă&#x152;Ă&#x20AC;>Â&#x2C6;}Â&#x2026;Ă&#x152; L>VÂ&#x17D; LĂ&#x17E; iĂ?Ă&#x152;iÂ&#x2DC;`Â&#x2C6;Â&#x2DC;} Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x2026;Â&#x2C6;° Return the cuff to the starting position slowly and under control.
form tip Place the supporting leg on the platform to align your knees with the lever arm fulcrum.
A study found that women who lifted heavy weights (85% of max) for 8 reps burnt nearly
MOVE #7
STANDING LEG CURL
THE MOVE Â?iĂ? Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x17D;Â&#x2DC;ii Ă&#x152;Â&#x153; ÂŤĂ&#x2022;Â?Â? the lever up to the back Â&#x153;v Ă&#x152;Â&#x2026;i Ă&#x152;Â&#x2026;Â&#x2C6;}Â&#x2026;° Ă?Ă&#x152;iÂ&#x2DC;` Ă&#x152;Â&#x2026;i knee to return the lever under control back to the starting position. Repeat for the required reps before continuing with the opposite leg.
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TWICE AS MANY CALORIES
Hammies
THE SETUP >VÂ&#x2C6;Â&#x2DC;} Ă&#x152;Â&#x2026;i Â?i} iĂ?Ă&#x152;iÂ&#x2DC;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC; Â&#x201C;>VÂ&#x2026;Â&#x2C6;Â&#x2DC;i] Ă&#x192;Ă&#x152;>Â&#x2DC;` Ă&#x152;Â&#x153; Â&#x153;Â&#x2DC;i Ă&#x192;Â&#x2C6;`i of the padded roller. Place the calf of one leg against the lever roller. Hinge at the hips to bend over the Ă&#x192;i>Ă&#x152;] ÂŤÂ?>VÂ&#x2C6;Â&#x2DC;} Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x2026;>Â&#x2DC;`Ă&#x192; on the back rest to support your torso with your arms.
in the two hours following their workout than those who performed 15 reps with a lighter weight of 45% of their max. * Published in the journal Medicine & Science in Sports & Exercise
wthe USN Face of Fitness!
Talitha
JACOBS
whatâ&#x20AC;&#x2122;s in her supplement stash...
PRODUCT REVIEW BY TALITHA JACOBS, 2017 USN Face of Fitness
B4-Burn Sherbet in new Cream Soda Fizz Pop flavour! +H [QWoTG NQQMKPI HQT C MKEM QH GPGTI[ VQ TCOR WR [QWT YQTMQWV $ $WTP 5JGTDGV KU VJG YC[ VQ IQ $ $WTP 5JGTDGV KU C UWICT HTGG HCV DWTPKPI RTG YQTMQWV KP VJG HQTO QH VCUV[ UJGTDGV CPF + CO UQ GZEKVGF CDQWV VJG FGNKEKQWU PGY %TGCO 5QFC (K\\ 2QR Æ&#x192;CXQWT 9JCV OCMGU KV YQTM! EnXtraâ&#x201E;¢: enhances energy levels, without the crash. FitNoxâ&#x201E;¢: boosts nitric oxide production, increasing stamina and endurance. l-Glutamine: aids recovery and lean muscle maintenance. l-Carnitine: turns fat into fuel. Astraginâ&#x201E;¢: enhances the absorption and effect of other ingredients. I keep a few B4-Burn Sherbet sachets in my handbag or gym bag so that I am always ready for the best gym session. B4-Burn Sherbet is designed to be eaten as is, or if youâ&#x20AC;&#x2122;d prefer â&#x20AC;&#x201C; you can mix the full sachet with 150-200 ml of water and consume 30 minutes before your workout. This is one supplement I cannot go without!
BlueLabâ&#x201E;¢ 100% Whey Protein Champion Buttermilk Toffee flavour USN has just launched an exciting new Æ&#x192;CXQWT QH $NWG.CDv 9JG[ 2TQVGKP 9JGTG EWVVKPI GFIG KPVGTPCVKQPCN DTCPF 750 OGGVU CP QTKIKPCN 5QWVJ #HTKECP HCXQWTKVG s %JCORKQP $WVVGTOKNM 6QHHGG CPF YJCVoU OQTG KV VCUVGU COC\KPI $NWG.CDv 9JG[ 2TQVGKP 3WCNKV[ Each serving of BlueLabâ&#x201E;¢ 100% Whey Protein contains 24 g* of premium quality, imported whey protein which is rapidly absorbed to enhance lean muscle development and recovery. BlueLabâ&#x201E;¢ 100% Whey contains only 528 kJ*, 2.1 g* of carbs and 1.6 g* of sugar; helping me stay in shape throughout the year without the extra calories. An amazing branched chain amino acid content of 5.8 g* per serving enhances muscle development, endurance and recovery. Toleraseâ&#x201E;¢ L, a digestive enzyme, has been added to enhance absorption and makes it suitable for individuals with lactose intolerance or sensitivity. I trust % BlueLabâ&#x201E;¢ 100% Whey as my goto post-workout shake or snack replacement because it is exactly what is says it is â&#x20AC;&#x201C; pure 100% high quality protein with no added sugar or carbs. *based on Buttermilk 6QHHGG Æ&#x192;CXQWT
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#NYC[U QP VJG IQ! 750 JCU IQV [QW EQXGTGF 750 KU NCWPEJKPI PGY 6TWUV $CTU #NN Æ&#x201A;XG DCTU EQPVCKP CV NGCUV ITCOU QH RTQVGKP CPF CTG JKIJ KP Æ&#x201A;DTG VQ MGGR [QW MGGR [QW HWNN HQT NQPIGT YJKNG OCKPVCKPKPI NGCP OWUENG So many protein bars out there are loaded with carbs, sugar and contain very little protein. The new range of Trust bars contain no more than 8 grams of sugar in each bar, making them the perfect guilt-free treat. Keep an eye out for the new Trust Bar Æ&#x192;CXQWTU
EMS technology is revolutionising VJG JGCNVJ CPF Ć&#x201A;VPGUU KPFWUVT[ DWV KVoU PQV LWUV Ć&#x201A;VPGUU RTQHGUUKQPCNU YJQ CTG NGXGTCIKPI KVU RQVGPVKCN 'PVTGRTGPGWTU NKMG 8GGPCUJ 2CTDJQQ JCXG CNUQ KFGPVKĆ&#x201A;GF VJG KPJGTGPV QRRQTVWPKVKGU VJCV GZKUV KP VJG '/5 UVWFKQ DWUKPGUU OQFGN
EMS SPARKS THE ENTREPRENEURIAL SPIRIT â&#x20AC;&#x153;T he training methodology using the EMS technology in conjunction with our personal trainers produce great results, the studio doesnâ&#x20AC;&#x2122;t require a large space, sessions are affordable and the business model is not complicated at all.â&#x20AC;? As an entrepreneur for over 16 years, predominantly as a franchisee in the food industry, Veenash was looking to apply his considerable experience in a new venture. â&#x20AC;&#x153;The aspiration has always been to create a concept which could ultimately be vĂ&#x20AC;>Â&#x2DC;VÂ&#x2026;Â&#x2C6;Ă&#x192;i` >Â&#x2DC;` Ă&#x153;Â&#x2026;iÂ&#x2DC; wĂ&#x20AC;Ă&#x192;Ă&#x152; iĂ?ÂŤiĂ&#x20AC;Â&#x2C6;iÂ&#x2DC;Vi` training using EMS technology, I knew that there could be an opportunity.â&#x20AC;? 6iiÂ&#x2DC;>Ă&#x192;Â&#x2026; wĂ&#x20AC;Ă&#x192;Ă&#x152; Ă&#x152;Ă&#x20AC;Â&#x2C6;>Â?Â?i` - >Ă&#x152; > Ă&#x192;Ă&#x152;Ă&#x2022;`Â&#x2C6;Â&#x153; that belonged to his friend, Rahul Ranchod, who is now his business partner. â&#x20AC;&#x153;One session was all it took to convince me that this technology works, especially for someone like me who has a busy lifestyle and doesnâ&#x20AC;&#x2122;t have time to train every day.â&#x20AC;? /Â&#x2026;i ÂŤ>Ă&#x20AC;Ă&#x152;Â&#x2DC;iĂ&#x20AC;Ă&#x192; wĂ&#x20AC;Ă&#x192;Ă&#x152; Â?>Ă&#x2022;Â&#x2DC;VÂ&#x2026;i` Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;i Bedford Wellness Centre over three years ago. â&#x20AC;&#x153;We used this venture as a testbed Ă&#x152;Â&#x153; Ă&#x20AC;iwÂ&#x2DC;i Â&#x153;Ă&#x2022;Ă&#x20AC; LĂ&#x2022;Ă&#x192;Â&#x2C6;Â&#x2DC;iĂ&#x192;Ă&#x192; Â&#x201C;Â&#x153;`iÂ?° 7Â&#x2C6;Ă&#x152;Â&#x2026; Ă&#x152;Â&#x2026;Â&#x2C6;Ă&#x192; experience, and after investigating other EMS franchise options, we decided to launch under our own ActivX brand.â&#x20AC;? The bespoke model they developed, which takes an owner-manager partnership approach to franchising, is simple and ÂŤĂ&#x20AC;Â&#x153;wĂ&#x152;>LÂ?i° Âş7i iĂ&#x192;Ă&#x152;>LÂ?Â&#x2C6;Ă&#x192;Â&#x2026;i` Ă&#x192;Ă&#x17E;Ă&#x192;Ă&#x152;iÂ&#x201C;Ă&#x192; Ă&#x152;Â&#x153; deliver a turn-key solution for our partners, which streamlines their operations. We believe in empowering individuals in the ActivX family. We understand that our trainers are vital to the success of the business and therefore we provide an Â&#x153;ÂŤÂŤÂ&#x153;Ă&#x20AC;Ă&#x152;Ă&#x2022;Â&#x2DC;Â&#x2C6;Ă&#x152;Ă&#x17E; vÂ&#x153;Ă&#x20AC; Ă&#x152;Â&#x2026;iÂ&#x201C; Ă&#x152;Â&#x153; Ă&#x192;Â&#x2026;>Ă&#x20AC;i Â&#x2C6;Â&#x2DC; ÂŤĂ&#x20AC;Â&#x153;wĂ&#x152;Ă&#x192; Â&#x153;v the business. Ideally, we would like all our studios to have managing owners who
62
Â&#x2026;>Ă&#x203A;i > ÂŤ>Ă&#x192;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC; vÂ&#x153;Ă&#x20AC; Ă&#x152;Â&#x2026;i Â&#x2026;i>Â?Ă&#x152;Â&#x2026; >Â&#x2DC;` wĂ&#x152;Â&#x2DC;iĂ&#x192; Â&#x2C6;Â&#x2DC;`Ă&#x2022;Ă&#x192;Ă&#x152;Ă&#x20AC;Ă&#x17E;° /Â&#x2026;Â&#x2C6;Ă&#x192; Ă&#x153;Â&#x153;Ă&#x2022;Â?` `iwÂ&#x2DC;Â&#x2C6;Ă&#x152;iÂ?Ă&#x17E; }Ă&#x2022;Â&#x2C6;`i Ă&#x152;Â&#x2026; business in the right direction and reap better results in the long term.â&#x20AC;? explai Veenash. The ActivX model also leverages a captive market, as both studios in the Bedford Centre and Randburg are loca within wellness and medical centres, as will all future studios. â&#x20AC;&#x153;We offer a holistic approach to training that includes strength and toning exercises and cardio. It also gives our trainers the freedom to enhance training using other accessories. However, our focus lies in recovery and maintenance training. We work closely with chiropractors, physios and biokineticists to assist clients who are injury prone and who need exercise to get them back on track and strengthen muscles to reduce their future risk of injury.â&#x20AC;? â&#x20AC;&#x153;Working with health professionals }Â&#x2C6;Ă&#x203A;iĂ&#x192; Â&#x153;Ă&#x2022;Ă&#x20AC; VÂ?Â&#x2C6;iÂ&#x2DC;Ă&#x152;Ă&#x192; VÂ&#x153;Â&#x2DC;w`iÂ&#x2DC;Vi >Â&#x2DC;` >Ă&#x192;Ă&#x192;Â&#x2C6;Ă&#x192;Ă&#x152;Ă&#x192; Â&#x2C6;Â&#x2DC; building our customer base,â&#x20AC;? says Wesley Ramsammy, who co-owns the Ferndale studio with his partner, Deshni Naidoo. â&#x20AC;&#x153;The quicker you reach critical mass with client billings, the sooner the business Ă&#x153;Â&#x2C6;Â?Â? Ă&#x152;Ă&#x2022;Ă&#x20AC;Â&#x2DC; Ă&#x152;Â&#x153; ÂŤĂ&#x20AC;Â&#x153;wĂ&#x152;>LÂ&#x2C6;Â?Â&#x2C6;Ă&#x152;Ă&#x17E; Ă&#x152;Â&#x2026;>Â&#x2DC;Â&#x17D;Ă&#x192; Ă&#x152;Â&#x153; Ă&#x152;Â&#x2026;i EMS-centric business model, continues Veenash. To achieve this model, ActivX also offers owner-partners marketing and PR support, driven primarily via social media. Âş-Ă&#x2022;VViĂ&#x192;Ă&#x192; Â&#x2C6;Ă&#x192; Ă&#x20AC;iyiVĂ&#x152;Â&#x2C6;Ă&#x203A;i Â&#x153;v Ă&#x152;Â&#x2026;i ivvÂ&#x153;Ă&#x20AC;Ă&#x152; you put in to build a client base, which is why weâ&#x20AC;&#x2122;re so involved in this area of the business. We also believe that our trainers are the heroes of the business, so they need to be of the highest calibre in terms of experience and expertise, but they must also feel empowered to deliver a results-driven service. This creates value for everyone involved.â&#x20AC;? And this business philosophy is what resonated with Wesley and Deshni.
JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
â&#x20AC;&#x153;Our studios QHHGT C JQNKUVKE CRRTQCEJ to training that includes strength and VQPKPI GZGTEKUGU CPF ECTFKQ It also gives our trainers VJG HTGGFQO VQ enhance training using other CEEGUUQTKGU q
eâ&#x20AC;&#x2122;ve both always been tive and eventually decided â&#x20AC;&#x2122;d give up our corporate reers to pursue our assion,â&#x20AC;? says Deshni. After ialling EMS the couple knew t was a form of training hey could both endorse, effective. â&#x20AC;&#x153;We believe in the ActivX concept and feel it will grow, which is why we invested in the business. Importantly it gave us the opportunity to grow something organically, as weâ&#x20AC;&#x2122;re the y>}Ă&#x192;Â&#x2026;Â&#x2C6;ÂŤ vĂ&#x20AC;>Â&#x2DC;VÂ&#x2026;Â&#x2C6;Ă&#x192;i° 7i½Ă&#x20AC;i Â&#x2C6;Â&#x2DC;Ă&#x203A;Â&#x153;Â?Ă&#x203A;i` Â&#x2C6;Â&#x2DC; iĂ&#x203A;iĂ&#x20AC;Ă&#x17E; aspect of the day-to-day business, which is very rewarding. Weâ&#x20AC;&#x2122;re already looking to take on new trainers and have plans to secure an additional location,â&#x20AC;? states Wesley. â&#x20AC;&#x153;Our aim is to open up ActivX studios nationally so that as many people >Ă&#x192; ÂŤÂ&#x153;Ă&#x192;Ă&#x192;Â&#x2C6;LÂ?i V>Â&#x2DC; LiÂ&#x2DC;iwĂ&#x152; vĂ&#x20AC;Â&#x153;Â&#x201C; Ă&#x152;Â&#x2026;Â&#x2C6;Ă&#x192; vÂ&#x153;Ă&#x20AC;Â&#x201C; Â&#x153;v training. We believe in making a difference in peopleâ&#x20AC;&#x2122;s lives and our holistic approach to exercise does exactly that. Through partnerships with like-minded individuals we aim to make a difference one EMS session at a time,â&#x20AC;? concludes Veenash. Interested parties can contact Veenash on info@activx.co.za.
For more info on the miha bodytec EMS training system, e-mail info@miha-bodytec.co.za or visit www.miha-bodytec.com
ActivX offers a variety of training options: r QT OQPVJ EQPVTCEVU r UGUUKQP TGEQXGT[ DWPFNGU r 9CNM KP UGUUKQPU CNUQ YGNEQOG Visit www.activx.co.za for more info.
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Impulse Workout CC Phone: +27 21 4243760 southafrica@miha-bodytec.com
www.miha- bodytec.com
PHOTOS BY James Patrick www.jamespatrickphotography.com | WRITTEN AND PERFORMED BY Kayln Martin-Vegue
STRAPPED FOR TIME? This combined glutes, legs, and abs workout is quick and effective, and targets the most problematic areas for women; legs, bums and tummies.
BO ODYWEIGHT GLUTES & LEGS CIRCUIT How to:
Perform each exercise for the listed sets and/or reps, then proceed to the next exercise without taking a rest in between.
Lateral band walk-out DO THIS: 3 sets x 5 steps to the right, then 5 steps to the left HOW TO: Start by placing a looped band above your knees. Lower your hips Õ Ì Ì iÞ½Ài «>À> i Ì Ì i y À° -Ì>Þ this semi-squat stance as you step to the right leading with your right foot. Take wÛi ÃÌi«Ã Ì Ì i À } Ì] Ì i Ì> i x ÃÌi«Ã to the left. That’s one set.
Complete two rounds of all the exercises performed in sequence. ,iÃÌ Þ LÀ iyÞ between the two rounds.
1
Reverse lunge with twist DO THIS: 30 reps HOW TO: From the standing position with your feet hip-width apart and holding a band to your front, take a large step backwards with your right leg. Plant your foot on the ground and, with control, lower your body until both legs are bent at right angles. Tighten your core while twisting your torso to the left in a slow and controlled movement. Bring your torso back to the centre while remaining in the lunge position. Bring your feet back together, then step back on your left leg and twist to the right. This completes one rep.
2
Sumo squat with drag DO THIS: 30 reps HOW TO: Start with your feet placed wider than shoulder-width apart. Externally rotate your feet so that they point slightly outward. Push back and down with your hips, keeping your upper body straight and core engaged throughout the squat. Push through your heels as you extend your knees to straighten your legs. As you rise up, drag your right foot toward the left foot, then step the right foot back into the wide squat position. Alternate sides to complete one rep.
3
Superman DO THIS: 30 reps
4
HOW TO: i v>Vi ` Ü Ì i y À with your arms extended. Simultaneously raise your arms, legs and chest off the y À > ` ` v À > ÌÜ V Õ Ì° - Ü Þ lower your arms, legs, and chest back down to the starting position. Repeat for the required reps.
Complete two rounds of the following ab and core exercises in sequence.
One down, two up DO THIS FOR: 1 minute HOW TO: Start by lying on your back. Raise both legs up into the air, until they form a 90-degree angle with your torso. Lower your right leg while keeping the left leg straight and pointed up towards the ceiling. Bring your right leg back up to the starting position, then engage your core to lift both legs and Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x2026;Â&#x2C6;ÂŤĂ&#x192; Â&#x153;vv Ă&#x152;Â&#x2026;i yÂ&#x153;Â&#x153;Ă&#x20AC;° Alternate legs in subsequent reps until your reach 1 minute.
1
Starfish crunch DO THIS FOR: 30 seconds HOW TO: Lie on your back with your legs and arms extended out at 45-degree >Â&#x2DC;}Â?iĂ&#x192; Ă&#x152;Â&#x153; VĂ&#x20AC;i>Ă&#x152;i > Ă&#x192;Ă&#x152;>Ă&#x20AC;wĂ&#x192;Â&#x2026; Ă&#x192;Â&#x2026;>ÂŤi° Â&#x2DC;}>}i your core to bring your upper body towards your feet. Reach up and over with your right arm and twist your torso to meet your left leg. Slowly lower your torso to the starting position and then perform the lift and reach with your left arm and twist to meet the right leg. Continue this movement in an alternating fashion for 30
2
Plank hip lowers DO THIS FOR: 1 minute HOW TO: Start in the extended plank position. While maintaining tension in your core, lower your right hip to touch or almost touch Ă&#x152;Â&#x2026;i yÂ&#x153;Â&#x153;Ă&#x20AC;° ,Â&#x153;Ă&#x152;>Ă&#x152;i L>VÂ&#x17D; Â&#x2C6;Â&#x2DC;Ă&#x152;Â&#x153; Ă&#x152;Â&#x2026;i ÂŤÂ?>Â&#x2DC;Â&#x17D; position, then lower your left hip down. Continue to alternate in this fashion until your time is up.
3
Tuck planks DO THIS FOR: 1 minute HOW TO: Start in the extended plank position. Achieve and maintain balance by engaging your core as you lift your Ă&#x20AC;Â&#x2C6;}Â&#x2026;Ă&#x152; Â&#x2026;>Â&#x2DC;` >Â&#x2DC;` Ă&#x20AC;Â&#x2C6;}Â&#x2026;Ă&#x152; vÂ&#x153;Â&#x153;Ă&#x152; Â&#x153;vv Ă&#x152;Â&#x2026;i yÂ&#x153;Â&#x153;Ă&#x20AC;° Â&#x2DC; a controlled movement, draw your right elbow down to meet your right knee. Return to the starting plank position, then bring your left elbow to your leg knee.
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JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
MASTER YOUR MOTIVATION... Motivation is like a muscle, it needs some flexing too!
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Mariska du Plessis Fitness blogger and go-to-gal for whatâ&#x20AC;&#x2122;s happening in the industry.
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f youâ&#x20AC;&#x2122;re a coach, trainer, athlete or competitor in VJG Æ&#x201A;VPGUU KPFWUVT[ QT [QWoTG UKORN[ UQOGQPG YJQ HQNNQYU CVJNGVGU CPF EQORGVKVQTU HQT OQVKXCVKQP KPURKTCVKQP CPF KPHQTOCVKQP [QWoNN WPFGTUVCPF JQY FKIKVCN CPF UQEKCN OGFKC ECP DG DQVJ RQUKVKXG CPF GFWECVKQPCN [GV CV VJG UCOG VKOG JCTOHWN CPF FGVTKOGPVCN VQ [QWT IQCNU There are millions of health and Æ&#x201A;VPGUU KPÆ&#x192;WGPEGTU QPNKPG CNN QH YJQO CTG JQRKPI VQ DGEQOG VJG next Emily Skye or Kayla Itsines. Theyâ&#x20AC;&#x2122;re all working towards DWKNFKPI CP QPNKPG EQOOWPKV[ VJG[ ECP KPURKTG OQVKXCVG CPF GFWECVG CPF OC[DG OCMG C SWKEM DWEM QHH QH Itâ&#x20AC;&#x2122;s also safe to say that not all of the information shared on social media is accurate. +P HCEV OQUV EQPVGPV KU HCMG KP UQOG YC[ 5QOG nKPÆ&#x192;WGPEGTUo CTG GXGP IQKPI VQ VJG GZVTGOG QH photoshopping and altering their EQPVGPV VQ IGV OQTG GZRQUWTG NKMGU EQOOGPVU CPF HQNNQYGTU
30-second Transformation Delivering a refreshing dose of reality amidst social mediaâ&#x20AC;&#x2122;s rampant â&#x20AC;&#x2DC;fakenessâ&#x20AC;&#x2122;
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the raw truth
TURNING TIDE VIRTUAL REALITY 6JKU JCU NGF VQ CP KPETGCUG KP VJG PWODGT QH UGGOKPIN[ RGTHGEV KPÆ&#x192;WGPEGTU YJQ CNN UGGO VQ JCXG RGTHGEV DQFKGU CPF NKHGUV[NGU CPF QPN[ UGTXG EQPVGPV that shows off their absolute best. 6JGTG CTG XGT[ few today who share their VTWG self D[ RQUVKPI TGCN RJQVQU DG they good or bad. 9JCV VJGUG nKPÆ&#x192;WGPEGTUo HCKN VQ WPFGTUVCPF KU VJCV VJGKT followers â&#x20AC;&#x201C; the people who NKMG EQOOGPV CPF GPICIG YKVJ VJGO s EQPUWOG VJKU EQPVGPV CPF DGNKGXG GXGT[VJKPI VJG[ UC[ CPF RQUV VQ DG VJG VTWVJ +P OCP[ ECUGU VJKU ECP NGCF VQ UGTKQWU GOQVKQPCN JGCNVJ problems for some. With VJG TKUG KP VJG RTGXCNGPEG QH OGPVCN KNNPGUU INQDCNN[ VJG NCUV VJKPI C UWHHGTGT PGGFU KU CP GPXKTQPOGPV VJCV DTGGFU HWTVJGT KPUGEWTKV[ CPF RGTRGVWCVGU VJGKT illness. /CP[ QH WU GZRGTKGPEG NQY self-esteem and battle with QWT UGNH EQPÆ&#x201A;FGPEG +P OCP[ KPUVCPEGU YG VGPF VQ IQ QPNKPG VQ Æ&#x201A;PF GKVJGT KPURKTCVKQP QT XCNKFCVKQP HTQO QVJGTU KP an effort to deal with these PGICVKXG GOQVKQPU Yet, more QHVGP VJCP PQV VJG Æ&#x201A;TUV VJKPI we see is a fake photo with an â&#x20AC;&#x2DC;inspirationalâ&#x20AC;&#x2122; quote. $WV TCVJGT VJCP DQQUV OQTCNG VJKU often does more damage than IQQF RCTVKEWNCTN[ VQ VJG RU[EJG QH VJQUG CHÆ&#x192;KEVGF YKVJ OGPVCN illness.
9G DGNKGXG VJCV VJG KPFWUVT[ KU VCMKPI C VWTP HQT VJG DGVVGT inspite of this. With the rise in RQRWNCTKV[ QH INQDCN Æ&#x201A;VÆ&#x192;WGPEGTU like Emily Skye and Kayla Itsines EQOGU C INQDCN EQOOWPKV[ QH women who are demanding JQPGUV[ VTWVJ CPF TGCNPGUU YJGP KV EQOGU VQ VJG EQPVGPV VJG[ EQPUWOG #P GZEGNNGPV GZCORNG QH JQY VJG[ CTG UVCPFKPI WR HQT YJCV VJG[ YCPV KU VJTQWIJ VJG UGEQPFVTCPUHQTOCVKQP OQXGOGPV The UGEQPFVTCPUHQTOCVKQP KU C EJCNNGPIG VJCV JKIJNKIJVU VJG KORQTVCPEG QH DGKPI TGCN VJCV was started on Instagram. It is a EQORCTKUQP QH VYQ RJQVQU QPG photo that portrays the person KP C nNGUU VJCP Æ&#x192;CVVGTKPIo OCPPGT and the other portraying the RGTHGEV KPÆ&#x192;WGPEGT OCMKPI WUG QH IQQF NKIJVKPI RQUVWTCN OCPKRWNCVKQPU CNVGTGF ENQVJKPI CPF QVJGT VTKEMU NKMG C OQTG Æ&#x192;CVVGTKPI ECOGTC CPING QT UWEMKPI KP VJGKT VWOOKGU VQ UVTKMG VJG RGTHGEV RQUG CPF EQORNGVGN[ VTCPUHQTO VJGKT CRRGCTCPEG #P KPETGCUKPI PWODGT QH women are sharing their UGEQPFVTCPUHQTOCVKQP to UJQY JQY GCU[ KV KU VQ DG FWRGF D[ C RJQVQ ;QW VJKPM [QWoTG HQNNQYKPI VJKU RGTHGEV JWOCP DGKPI VJCV PGXGT VCMGU C DCF RJQVQ JCU PQ DNQCVKPI CPF KU CNYC[U KP RGTHGEV UJCRG 6JTQWIJ VJKU ECORCKIP YQOGP CTG TGCNKUKPI VJCV VJGTGoU PQ UWEJ VJKPI CU PQ EGNNWNKVG CPF PQ body fat. When that image is RQTVTC[GF QP UQEKCN OGFKC VJG TGCNKV[ KU VJCV [QWoTG NQQMKPI CV C good photo taken with almost RGTHGEV NKIJVKPI CPINGU CPF RGTHGEV RQUVWTG
POST WITH PURPOSE And while thereâ&#x20AC;&#x2122;s no problem YKVJ VCMKPI C RTGVV[ RKEVWTG problems arise when this RQTVTC[CN QH GXGT[FC[ NKHG DGEQOGU VJG [CTFUVKEM CICKPUV YJKEJ QVJGT PQTOCN YQOGP OGCUWTG VJGKT UGNH YQTVJ CPF UGNH KOCIG 6JCVoU YJGP UQEKCN media starts to break down UGNH GUVGGO CPF UGNH TGURGEV
Faking a progress photo (or exaggerating one) is only going to poorly affect your mindset.
The message that is DGKPI GEJQGF YKVJ GXGT[ UGEQPFVTCPUHQTOCVKQP KU VJCV YG UJQWNF PGXGT EQORCTG QWTUGNXGU VQ C RQUV QP UQEKCN OGFKC /QTGQXGT YG UJQWNF NQXG QWT DQFKGU TGICTFNGUU QH YJCV QWT RJQVQU NQQM NKMG QT how many â&#x20AC;&#x2DC;likesâ&#x20AC;&#x2122; we get from C RKEVWTG 9G UJQWNF GODTCEG QWT Æ&#x192;CYU CPF KORGTHGEVKQPU 9G UJQWNF DG TGCN TCY CPF JQPGUV YKVJ VJG RGQRNG YG TGCEJ VJTQWIJ QWT UQEKCN RNCVHQTOU DGECWUG CNN VJCV GXGT[ YQOCP YCPVU KU VQ DG CEEGRVGF CPF NQXGF HQT the way she is.
M booty from its normal straight leg My standing position vs a posed booty pop position
9G PGGF VQ WUG VJG XQKEG VJCV UQEKCN OGFKC IKXGU WU VQ UVCPF WR HQT YJCV YG DGNKGXG KP CPF VQ VTWN[ GFWECVG KPURKTG CPF OQVKXCVG GCEJ QVJGT YKVJ TGCN TCY CPF JQPGUV EQPVGPV 6JCVoU JQY [QW DGEQOG VJG next Emily Skye or Kayla Itsines â&#x20AC;&#x201C; D[ GODTCEKPI YJQ [QW CTG CPF UJQYKPI QVJGT YQOGP how to do the same.
Some â&#x20AC;&#x2DC;influencersâ&#x20AC;&#x2122; are even going to the extreme of photoshopping and altering their content to get more exposure, likes, comments and followers.
Want to know my secret between n image 1 and 2? I can promise you it takes no diet or workout regime- it is simply how I have positioned my body and where my tights are sitting on my hips. XXX mUOFTTNBH DP [B
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boost
your
WINTER WORKOUT
The motivation to train in winter can be fleeting, even for the most dedicated gym girl.
Thereâ&#x20AC;&#x2122;s nothing wrong with a duvet day or two, but the problem is that motivation is like a muscle. If you donâ&#x20AC;&#x2122;t flex it often enough, it weakens. Thatâ&#x20AC;&#x2122;s right. Motivation can be strengthened and developed, but you need to have a plan in place to get that initial impetus for action when your willpower rebels against you.
Change your mindset The source of our motivation and actions are, first and foremost, our thoughts. So, when we change our thoughts by making the conscious decision to clean up our mind and our thought processes, we will transform our actions. Studies in psychology have found a direct link between a personâ&#x20AC;&#x2122;s emotions and their levels of motivation. People who try to accomplish tasks with a negative mindset are far more likely to quit before accomplishing their goal than those who started out with positive thoughts. For this reason it is best to think about the positive aspects of your impending workout rather than any negatives. As an example, if youâ&#x20AC;&#x2122;re heading out for a long run or ride consider how good it will feel to get outdoors, with the wind and the warmth of the sun on your face, rather VJCP JQY FKHĆ&#x201A;EWNV KV YKNN DG
Inspire action Visualisation is a powerful tool that can help get you into the right frame of mind and align your thoughts. A mood board, for example, will help you visualise what youâ&#x20AC;&#x2122;ll look and feel like once you have reached your goal, which will motivate you to get to work. A motivational mood board can include images of athletes or models who inspire you to reach your goals. Watching motivational or inspirational videos online can also help to get you going when motivation levels are low. Just keep in mind that while some people are more receptive to visual cues, others may respond better to auditory, kinaesthetic or sensory stimuli. If youâ&#x20AC;&#x2122;re an auditory person, then listen to music or podcasts that inspire you when the going gets tough. If youâ&#x20AC;&#x2122;re a kinaesthetic person, select exercises that you enjoy simply for the sake of the movement you experience. If youâ&#x20AC;&#x2122;re a sensory person, then go for a massage when youâ&#x20AC;&#x2122;re not feeling 100%.
Make it entertaining And those auditory tips apply to everyone, because who isnâ&#x20AC;&#x2122;t motivated by the perfect workout playlist? Compiling a range of playlists to meet different moods and preferences with some of your HCXQWTKVG UQPIU YKNN FGĆ&#x201A;PKVGN[ get you up and going. This works because the intense pleasure experienced when listening to music releases dopamine, a neurotransmitter that plays a role in underlying pleasurable reactions, in the mesolimbic reward system. The euphoric â&#x20AC;&#x2DC;highsâ&#x20AC;&#x2122; from music are neurochemically reinforced by the brain so people keep going back to it. To put this effect into context, a research team from Brunel University in London conducted a study on the effectiveness of listening to music while working out. They found that people were able to endure their exercise routines for 15% longer when listening to upbeat, fast-paced music. â&#x20AC;&#x153;Music is an effective psychological stimulant that can change the way we perceive the gym environment and bring about UKIPKĆ&#x201A;ECPV KORTQXGOGPVU KP both exercise performance and how we feel,â&#x20AC;?commented lead researcher Dr Costas Karageorghis.
Be prepared
One of the biggest reasons why people fail at their plan is because they donâ&#x20AC;&#x2122;t prepare properly. For instance, if you fail to prepare your food for the week, youâ&#x20AC;&#x2122;ll need to apply a lot more willpower and selfcontrol trying to avoid fast foods. The same goes for workouts. Planning your workouts and packing your gym clothes ahead of time VCMGU VJG OQUV FKHĆ&#x201A;EWNV RCTV of working out, out of the equation â&#x20AC;&#x201C; the physical act of getting to the gym. Once youâ&#x20AC;&#x2122;re there, the rest is easy. If you set out your clothes the night before for the next morningâ&#x20AC;&#x2122;s session, or pack a gym bag to go straight to gym after work (instead of IQKPI JQOG Ć&#x201A;TUV [QWoNN DG less likely to skip out on your session. Planning and preparation takes the think-work out of the equation, so do yourself and your motivation a favour and get into a routine of planning and preparing to succeed. continued >>
YOUâ&#x20AC;&#x2122;RE ONLY ONE WORKOUT AWAY FROM A GOOD MOOD. During exercise, your brain releases endorphins, adrenaline, serotonin and dopamine - everything needed to boost your mood! XXX mUOFTTNBH DP [B
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Donâ&#x20AC;&#x2122;t believe mistakenly that before you do something you must first feel motivated to do it.
Track your progress Start tracking your workouts. (We can never overstate this!) Not only does this practice hold yourself accountable, but monitoring [QWT Ć&#x201A;VPGUU CPF UVTGPIVJ improvements delivers hard facts about the effectiveness of your training and, importantly, your progress. By tracking how quickly and by how much youâ&#x20AC;&#x2122;re improving, youâ&#x20AC;&#x2122;ll soon realise that the effort you put is rewarded with results. This will inspire you to keep working towards your goals, even on the darkest and coldest of mornings or evenings.
Remember your â&#x20AC;&#x2DC;whyâ&#x20AC;&#x2122;
Finding your â&#x20AC;&#x2DC;whyâ&#x20AC;&#x2122; â&#x20AC;&#x201C; your intrinsic motivator â&#x20AC;&#x201C; will ECTT[ [QW VJTQWIJ FKHĆ&#x201A;EWNV days or through those times when your motivation levels are at their lowest. When determining your â&#x20AC;&#x2DC;whyâ&#x20AC;&#x2122;, ask yourself, â&#x20AC;&#x153;what drives me? What is my greatest desire?â&#x20AC;? Purpose gives us energy, focus and perseverance during our most trying times. Remind yourself why you started your journey, because this will motivate you to get to your goal.
what gets measured, gets achieved.
Just do
Change it up!
something
And if all else fails, just do something. When we give in to the impulse to skip a workout, most of us will notch this up to a lack of motivation, which results in inaction. However, this association between motivation and action is wrong. Most people mistakenly believe that motivation must precede action - that before you do UQOGVJKPI [QW OWUV Ć&#x201A;TUV feel motivated to do it.
A new challenge is a great way to revive waning motivation levels to keep your training interesting. Sign up for a group class if you really feel like youâ&#x20AC;&#x2122;re going to skip your workout, or switch up your training with a few fun outdoor activities on days when you donâ&#x20AC;&#x2122;t feel like going to the gym. That way, you get to work out and experience something new and different, which are great ways to revive your motivation.
take action! The fact of the matter is that in most cases action precedes motivation. This happens because taking action, be it putting on your shoes or getting in the car to drive to gym, initiates motivation, which then gathers
72
momentum and it then becomes increasingly easier to continue what youâ&#x20AC;&#x2122;ve started. Best-selling self-help author and blogger Mark Manson advocates an approach to overcoming procrastination he calls the â&#x20AC;&#x2DC;Do Somethingâ&#x20AC;&#x2122;
JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
principle. In a blog post on his site markmanson. net he explains that the Do Something principle takes advantage of the fact that action is both the cause of motivation as well as the effect. And once you take one
small, simple action, thereâ&#x20AC;&#x2122;s a momentum that builds inside you, making the rest easier.â&#x20AC;? His advice is: â&#x20AC;&#x153;if you want to do something â&#x20AC;&#x201D; anything â&#x20AC;&#x201D; then you just start with the simplest component of that task.â&#x20AC;?
FITNESSMAGSHOP.COM
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Watch the action at FitAffair 2.0
On 5 May, over 250 #strongwomen met up for a fitness rendezvous in Centurion to work up a sweat and get stronger at FitAffair 2.0!
Guest instructor Simone Jacobs was once again on hand to guide attendees through the workouts and crank up their motivation levels, while the fitness mag team, along with event partners Biogen, pulled out all the stops to make the second installment of this experiential event series a huge success. Proudly powered by Biogen, attendees were fuelled by the best supplements and ready to crank up the intensity. Planet Fitness instructors McD and Robyn then got the crowd moving with a fun and vibey Brazilian Booty Blast workout, while Kate from MetaFit SA ensured that no calorie was left unburnt with this unique high-intensity bodyweight workout routine.
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nutrition news
7% Recommended read: THE ARCHETYPE DIET: RECLAIM YOUR SELFWORTH AND CHANGE THE SHAPE OF YOUR BODY By Dana James, foreword by Dr Mark Hyman In working with thousands of women who wanted to lose weight and change the shape of their bodies, leading nutritionist and functional medicine practitioner Dana James observed a striking trend: no matter how diligent they were in sticking to their diet and exercise plans, old behavioural patterns and self-doubt sabotaged their efforts. In The Archetype Diet, James helps readers escape the seemingly endless psychological tug-ofwar that is hampering their ability to care for themselves and explains which hormones cause you to store body fat on your belly, thighs and hips, and what to eat to change it. Offers recipes, a 10-day meal plan, and a step-by-step psychological intervention. www.amazon.com
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THE DEGREE TO WHICH EATING A PLANT-BASED DIET ENHANCED THE GOOD BACTERIA LIVING IN THE GUT OF PARTICIPANTS IN A STUDY CONDUCTED BY SCIENTISTS AT WAKE FOREST BAPTIST MEDICAL CENTER. ADDITIONAL FINDINGS SHOWED THAT EATING A MORE MEAT-CENTRIC, WESTERN-TYPE DIET ONLY IMPROVED GUT BACTERIA BY 0.5%. THE STUDY FINDINGS WERE PUBLISHED IN THE APRIL 25 ONLINE EDITION OF THE JOURNAL FRONTIERS IN NUTRITION.
Fight disease, li l ith live longer with a polyphenol -rich diet
POWERFUL PLANT-BASED COMPOUNDS CALLED POLYPHENOLS - FOUND IN SUPERFOODS SUCH AS GREEN TEA AND IN THE MEDITERRANEAN DIET - MAY PROTECT AGAINST HEART DISEASES, DIABETES, CANCERS AND HELP PROLONG LIFE, ACCORDING TO EXTENSIVE RESEARCH. Polyphenols are found in green tea, fruits, vegetables, seeds, nuts, herbs, olive oil, omega 3 fats, dark chocolate and turmeric. They are also believed to be behind the success of the Mediterranean diet, which The pegan diet, while advocating a three meals a day, is shown to promote longevity, proposed by Mark diet that is closer plus two snacks. good health and weight loss. Hyman, M.D., director to nature with i>Ă&#x152; >Â&#x2DC;` wĂ&#x192;Â&#x2026; V>Â&#x2DC; However, not everyone ingests of the Cleveland an abundance also form part of the Ă&#x192;Ă&#x2022;vwVÂ&#x2C6;iÂ&#x2DC;Ă&#x152; ÂŤÂ&#x153;Â?Ă&#x17E;ÂŤÂ&#x2026;iÂ&#x2DC;Â&#x153;Â?Ă&#x192; Ă&#x152;Â&#x2026;Ă&#x20AC;Â&#x153;Ă&#x2022;}Â&#x2026; Clinic Center for of natural whole diet, but only in small their diet, which necessitates Functional Medicine, foods. This entails amounts. Adherents supplementation. Health expert is a mix of paleo i>Ă&#x152;Â&#x2C6;Â&#x2DC;} wĂ&#x203A;i Â&#x153;Ă&#x20AC; Â&#x201C;Â&#x153;Ă&#x20AC;i are only allowed one Vanessa Ascencao says in addition and vegan eating cups of vegetables, cheat day, along to a balanced diet and healthy plans. While one four servings of with two desserts lifestyle, supplementing with a advocates a great carbohydrates, three and two alcoholic potent green tea extract such as deal of meat and servings of proteins, drinks per week. The polyphenol-rich Origine 8 may the other excludes two servings of diet excludes dairy, help defend against diseases all animal sources, healthy fats, and starchy vegetables, such as cardiovascular disease, the premise is built one dairy substitute and grains that depression and cognitive around the exclusion a day. These foods contain gluten. of processed foods are consumed over One daily decline. She says studies capsule offers show green tea may also help lower blood sugar the health DGPGĆ&#x201A;VU QH WR levels, reduce unhealthy THE NUMBER OF EGGS EATEN PER WEEK by participants to 25 cups of VĂ&#x20AC;>Ă&#x203A;Â&#x2C6;Â&#x2DC;}Ă&#x192; >Â&#x2DC;` Â&#x2026;iÂ?ÂŤ w}Â&#x2026;Ă&#x152; cancer. â&#x20AC;&#x153;Origine 8 is with pre-diabetes or type 2 diabetes in a University of Sydney green tea.â&#x20AC;? packed with polyphenols study without experiencing any increase in cardiovascular risk and is the most powerful and factors. According to lead researcher, Dr Nick Fuller from the Universityâ&#x20AC;&#x2122;s bioavailable green tea extract Boden Institute of Obesity, Nutrition, Exercise and Eating Disorders at the Charles Perkins Centre, this study supports existing research that shows available. One daily capsule offers consumption of eggs has little effect on the levels of cholesterol in the Ă&#x152;Â&#x2026;i Â&#x2026;i>Â?Ă&#x152;Â&#x2026; LiÂ&#x2DC;iwĂ&#x152;Ă&#x192; Â&#x153;v Ă&#x2022;ÂŤ Ă&#x152;Â&#x153; Ă&#x201C;x VĂ&#x2022;ÂŤĂ&#x192; DNQQF QH VJG RGQRNG GCVKPI VJGO 6JG TGUGCTEJ Ć&#x201A;PFKPIU YGTG RWDNKUJGF F KP of green tea,â&#x20AC;? she explains. Origine the American Journal of Clinical Nutrition. 8 is available nationally at leading health stores, pharmacies and Dis-Chem stores.
diet trend LATEST DIET TREND: THE PEGAN DIET
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Not So Naughty by NuMe NuMe has launched Not So Naughty, a low-carb, sugar-free and gluten-free baking range, which includes a Chocolate and Pecan Nut mix for brownies and OWHƂPU / iÃi «Ài Ý «À `ÕVÌà >Ài i>ÃÞ Ì L> i] > ` V>ÀÀÞ Ì i / > ià ¼ >Ì Better South Africa’ stamp of approval. Favouring a less-is-more approach to its ÀiV «iÃ] > Õ i «À `ÕVÌà iÀ Ì i >ÌÕÀ> y>Û ÕÀà v Ì i ÕÌÀ Ì Õà }Ài` i Ìà ÕÃi`° i ` } }À Õ ` «iV> ÕÌÃ Ü Ì ÃÕ y ÜiÀ y ÕÀ] cocoa, sugar-free chocolate and xylitol makes products in the range > i> Ì Þ `Õ }i Vi Ì >Ì Ã } «À Ìi > ` ` iÌ>ÀÞ wLÀi] Ü Ì >ÀÌ wV > >`` Ì Ûið NuMe products are available at Dis-Chems >Ì Ü `i] >à Üi >à ` ÛiÀà >À iÌ] ëiV wV Spar and Pick ‘n Pay outlets, and health shops such as Jacksons.
HEALTHFUL WINTER WARMERS ALL SOUPS IN THE PESTO PRINCESS RANGE ARE NOW 100% VEGAN.
The soups include Red Lentil, Creamy Carrot, Fresh Tomato, and Pea &
Pesto, and are available in the fridges of top Spar stores and Wellness Warehouse in the Western Cape. The manufacturers of Pesto Princess chose to
new eats!
remove the meat stock from the original recipes and boost the veggie content to improve both the health of their customers and benefit the environment.
Better together Based on an analysis of the online survey responses of 389 individuals, all of whom were actively trying to lose weight and living with their romantic partner, interpersonal communication expert Dr René
> iÞ `i Ì wi` v ÕÀ ` vviÀi Ì ¼Ài >Ì > environments’ in which couples lose weight. These ranged from ‘synchronized’, where both partners share a positive attitude towards weight loss and act as a team in the pursuit of their goals, to ‘lone battlers’, characterised by low team effort and higher Ài >Ì Ã « ÃÌÀ> ° / i ÃÌÕ`Þ `i Ì wi` Ì i three most common weight loss strategies couples use, namely encouragement (giving
praise and reassurance), yÕi Vi (pushing their partner to do better and make healthier choices), and coercion (making the other feel guilty by withdrawing affection). According Ì Ì i w ` }Ã] ¼ÃÞ V À âi`½ «>ÀÌ iÀà who framed weight loss as a shared goal were more receptive to all three strategies, including coercion. The negative emotions associated with this strategy, such as guilt, were more likely to be interpreted positively in this environment as a concern for their partner’s health, rather than as manipulative or controlling. This could lead to positive effects for both weight loss and the couple’s relationship.
Alani Keiser Creator of Processed to Plantbased recipe books with 15 years of experience with plant-based living www.alanikeiser.com
need a date?
Pantry make-over
ENERGY DRINKS & SNACKS Ditch the processed foods and switch to fresh, wholesome plantbased alternatives VQ GPLQ[ CNN VJG COC\KPI DGPGĆ&#x201A;VU +P VJKU OQPVJoU GFKVKQP + HQEWU QP CNVGTPCVKXGU VQ CUUKUV [QW KP OCMKPI UOCTV UYCRU HTQO
Super snacks Biltong is a loved snack by most South Africans. Itâ&#x20AC;&#x2122;s tasty, convenient and itâ&#x20AC;&#x2122;s also a great post-workout snack. For those looking to reduce their red meat intake, plant-based biltong is a great alternative to the animal variety. The various plant-based biltong ranges on offer include brinjal, zucchini, mushroom and seitan biltong.
Benefits: High in protein. Zero cholesterol. Zero fat. Zero trans fat. Free from preservatives. Suggested product for convenience: Oh! Poppyseed plantbased biltong. Various y>Ă&#x203A;Â&#x153;Ă&#x2022;Ă&#x20AC;Ă&#x192; >Ă&#x203A;>Â&#x2C6;Â?>LÂ?i >Â&#x2DC;` itâ&#x20AC;&#x2122;s delicious on salads. Order online at: www.ohpoppyseed.co.za
Margarine makeover Everyone loves a sandwich with margarine, or a dollop on a baked potato. This is `iwÂ&#x2DC;Â&#x2C6;Ă&#x152;iÂ?Ă&#x17E; Â&#x153;Â&#x2DC;i ÂŤĂ&#x20AC;Â&#x153;`Ă&#x2022;VĂ&#x152; Ă&#x152;Â&#x2026;>Ă&#x152; falls under the â&#x20AC;&#x2DC;convenience foodâ&#x20AC;&#x2122; category if you live an on-the-go lifestyle. There are, however, healthier alternatives, such as hummus, sugar-free nut butters or avocado. Stock your pantry with protein-packed plantbased ingredients to make your own spreads, such as chickpeas, various raw nuts and fresh avocados. Suggested product for convenience: Ireneâ&#x20AC;&#x2122;s Gourmet Diary-free Buttery & Oh So Cheezy Spread. Available at your nearest health food store.
Find out how you can make your own mushroom biltong on page 83!
Make the switch... For more information & to download your free PROCESSED to PLANTBASED ebook, visit www.alanikeiser.com
STOCK YOUR PANTRY WITH DATES FOR SMOOTHIES, ENERGY DRINKS AND TO ADD TO SALAD DRESSINGS, FOR A NATURAL ENERGY BOOST!
DIY IT
Ă&#x2021;QV ĹźHRĆ&#x2122;
Energy Drinks Date-o-rade 1. Soak a cup of dates Â&#x153;Ă&#x203A;iĂ&#x20AC;Â&#x2021;Â&#x2DC;Â&#x2C6;}Â&#x2026;Ă&#x152; Â&#x2C6;Â&#x2DC; wÂ?Ă&#x152;iĂ&#x20AC;i` Ă&#x153;>Ă&#x152;iĂ&#x20AC;° 2. Blend the dates the next morning. 3. Blend with 1 litre of wÂ?Ă&#x152;iĂ&#x20AC;i` Ă&#x153;>Ă&#x152;iĂ&#x20AC;° 4. Pour into a shaker bottle with your protein powder of choice.
Green Energy Booster 1. Soak half a cup of dates Â&#x153;Ă&#x203A;iĂ&#x20AC;Â&#x2021;Â&#x2DC;Â&#x2C6;}Â&#x2026;Ă&#x152; Â&#x2C6;Â&#x2DC; wÂ?Ă&#x152;iĂ&#x20AC;i` Ă&#x153;>Ă&#x152;iĂ&#x20AC;° 2. Blend dates the next morning with 1 banana, 1 tablespoon of a superfood powder of your choice. Â?iÂ&#x2DC;` Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; ÂŁ Â?Â&#x2C6;Ă&#x152;Ă&#x20AC;i Â&#x153;v wÂ?Ă&#x152;iĂ&#x20AC;i` water. 3. Pour into a shaker bottle with your protein powder of choice.
Why keep it natural instead? High in electrolytes such as potassium & magnesium A great source of iron Fat free Â&#x2C6;}Â&#x2026; Â&#x2C6;Â&#x2DC; wLĂ&#x20AC;i Suggested product for convenience: Moyo Moringa. Available at www.moyomoringa.com
a day of
protein
Scientists at the McMaster University in %CPCFC TGEGPVN[ TGNGCUGF VJG Ć&#x201A;PFKPIU QH C OGVC CPCN[UKU VJCV TGXKGYGF C VQVCN QH JKIJ SWCNKV[ UVWFKGU VQ FGVGTOKPG QRVKOCN RTQVGKP KPVCMGU 6JG CPCN[UKU KPENWFGF C EQODKPGF RCTVKEKRCPVU KPENWFKPI DQVJ OGP CPF YQOGP CETQUU XCTKQWU CIG ITQWRU CPF GZRGTKGPEGF YGKIJV NKHVGTU CPF PQXKEGU
V
A new study confirms the upper limit of protein that gym-goers need to develop muscle. Hereâ&#x20AC;&#x2122;s what that looks like in real-world terms.
Here are three ways an average 57 kilogram woman can meet her daily protein requirements of 91g per day (57kg x 1.6g per kilogram of body weight, per day).
DAY 1
DAY 2
DAY 3
BREAKFAST
BREAKFAST
BREAKFAST
½ cup cooked steel cut oats = 5g of protein
1 ready-mix protein pancake = 14g of protein
2 boiled eggs = 12g of protein
SNACK
SNACK
SNACK
Protein supplement bar = 25g of protein
50g cottage cheese = 5g of protein
25g of biltong = 15g of protein
LUNCH
LUNCH
100g beef strips = 25g of protein
75g of tuna = 21g of protein
POST-WORKOUT SHAKE
POST-WORKOUT SHAKE
POST-WORKOUT SHAKE
1 scoop of whey = 24g of protein
1 scoop of whey = 24g of protein
1 scoop of whey = 24g of protein
Finding the limit According to Stuart Phillips, lead author of the comprehensive study*, the current recommended daily allowance (RDA) advocated by the World Health Organization of 0.8g per kilogram of body weight is Â&#x2DC;Â&#x153;Ă&#x152; Ă&#x192;Ă&#x2022;vwVÂ&#x2C6;iÂ&#x2DC;Ă&#x152; to maintain muscle and strength. Those who train with weights need more protein, but based on the research, thereâ&#x20AC;&#x2122;s an upper limit to the amount that should Li VÂ&#x153;Â&#x2DC;Ă&#x192;Ă&#x2022;Â&#x201C;i` `>Â&#x2C6;Â?Ă&#x17E;° /Â&#x2026;>Ă&#x152; w}Ă&#x2022;Ă&#x20AC;i Â&#x2C6;Ă&#x192; £°Ă&#x2C6;} Â&#x153;v protein per kilogram of bodyweight per `>Ă&#x17E;° Ć&#x201A;LÂ&#x153;Ă&#x203A;i Ă&#x152;Â&#x2026;>Ă&#x152;] Â?Â&#x2C6;Ă&#x152;Ă&#x152;Â?i >``Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? LiÂ&#x2DC;iwĂ&#x152; Â&#x2C6;Ă&#x192; derived.
LUNCH Quinoa & bacon bowl ½ cup cooked quinoa = 4g of protein 50g cooked bacon = 18g of protein
A day of protein
Ă&#x2022;Ă&#x152; Ă&#x153;Â&#x2026;>Ă&#x152;] iĂ?>VĂ&#x152;Â?Ă&#x17E;] `Â&#x153;iĂ&#x192; £°Ă&#x2C6;} Â&#x153;v ÂŤĂ&#x20AC;Â&#x153;Ă&#x152;iÂ&#x2C6;Â&#x2DC; per kilogram look like? Well, itâ&#x20AC;&#x2122;s important Ă&#x152;Â&#x153; wĂ&#x20AC;Ă&#x192;Ă&#x152; iĂ&#x192;Ă&#x152;>LÂ?Â&#x2C6;Ă&#x192;Â&#x2026; Ă&#x152;Â&#x2026;>Ă&#x152; Ă&#x152;Â&#x2026;Â&#x2C6;Ă&#x192; w}Ă&#x2022;Ă&#x20AC;i Â&#x2C6;Ă&#x192; `iĂ&#x20AC;Â&#x2C6;Ă&#x203A;i` protein, which denotes the protein content of a whole food or supplement, rather than the net weight of the food source itself. For example, a 100g skinless chicken breast delivers only 23g of protein. *Study published in the British Journal of Sports Medicine.
DINNER
DINNER
DINNER
100g of lean mince = 14g of protein
100g serving of salmon = 20g of protein
100g skinless chicken breast = 23g of protein
TOTAL DAILY INTAKE = 90G OF PROTEIN
TOTAL DAILY INTAKE = 88G OF PROTEIN
TOTAL DAILY INTAKE = 95G OF PROTEIN XXX mUOFTTNBH DP [B
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fresh eating
Healthy
HEROES
R L Ĺš Q G R LS
Shining the spotlight on the healthiest hero ingredients for your meal plan RECIPES BY Alani Keiser PHOTOGRAPHY BY Gavin Arnold Goodman from Drawn to Light
QT EGPVWTKGU OWUJTQQOU JCXG DGGP GPLQ[GF HQT VJGKT FKUVKPEVKXG Ć&#x192;CXQWT VGZVWTG CPF O[UVKSWG #PEKGPV )TGGMU TGHGTTGF VQ mushrooms as â&#x20AC;&#x2DC;food of the godsâ&#x20AC;&#x2122; and during the period QH VJG 4QOCP 'ORKTG URGEKĆ&#x201A;E laws regulated the sale of OWUJTQQOU UQ PQV LWUV CP[QPG EQWNF UGNN VJGO 6JGTG YGTG also designated mushroom EQNNGEVQTU YJQ YQWNF EQNNGEV VJGO KP URGEKCN FKUJGU CPF VJGP CNUQ EQQM CPF UGTXG VJGO QP UKNXGT YKVJ CODGT EWVNGT[ 6JG 2JCTCQJU KP 'I[RV reserved mushrooms as a RTKXKNGIG HQT TQ[CNV[ QPN[
F
LOW IN CALORIES
A SINGLE SERVING OF BUTTON MUSHROOMS HAS ONLY 103KJS. They have a low GPGTI[ FGPUKV[ NQY )+ YJKEJ ECP Ć&#x201A;NN [QW WR YKVJQWV Ć&#x201A;NNKPI [QW QWV Also helps VQ EQPVTQN DNQQF UWICT NGXGNU OCMKPI VJGO an ideal food for FKCDGVKEU
HIGH IN FIBRE
Protein packed Mushrooms contain more protein than any vegetable: 100g contain 3.3g of protein. The most common proteins found in mushrooms are lectins.
Bind to surface of cancer cells stopping them from proliferating.
Stimulate production of insulin â&#x20AC;&#x201C; help to control glucose levels.
Protein and polysaccharides in mushrooms are found to have antiviral and antibacterial properties - complementing the immune system.
70% of protein is digestible, which makes it a moderate quality protein (animal protein is 100% digestible). Undigested protein enters the colon >Â&#x2DC;` Â&#x2026;>Ă&#x192; Â&#x2026;i>Â?Ă&#x152;Â&#x2026; LiÂ&#x2DC;iwĂ&#x152;Ă&#x192; Â&#x2C6;Â&#x2DC; Ă&#x152;Â&#x2026;>Ă&#x152; Â&#x2C6;Ă&#x152; prevents pathogenic bacteria from adhering to the gut wall.
A serving of mushroom provides 5â&#x20AC;&#x201C;6% of the daily Ć&#x201A;DTG PGGFU QH CP adult â&#x20AC;&#x201C; a 100g serving has more Ć&#x201A;DTG VJCP C UNKEG QH wholewheat DTGCF I
DID YOU KNOW... Most commercial mushrooms are grown through mushroom spawn (spawn being the equivalent of â&#x20AC;&#x2DC;seedâ&#x20AC;&#x2122;, which is the vegetative growth or pure- culture mushroom mycelium). South African mushroom expert, Dr Martmari Van Greuning, is the general manager of Sylvan
80
Africa, which is the biggest international company producing and supplying mushroom spawn. With a doctorate on fungal diseases of mushrooms, Dr Van Greuning serves on the executive committee of the International Society for Mushroom Science (ISMS), as well as
JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
the South African Mushroom Farmers #UUQEKCVKQP 5#/(# YJKNG URGEKĆ&#x201A;ECNN[ looking after local mushroom research, contracted to the University of Pretoria. She is closely involved in the South African mushroom industry, visiting farms and providing technical advice on all aspects
of the mushroom farming process. You can therefore rest assured that your mushrooms are in good hands! Facts & nutritional information provided by SAMFA. *All mushrooms used were fresh, handcut and locally supplied by SA Mushroom Farmers, who grow and love mushrooms.
This recipe is delicious cooked as well, but to maintain the nutritional value, it is best eaten raw. To warm up slightly, place in the dehydrator for an hour.
Fact: Coconut yoghurt also makes a really nice raita to go with curry, mixed with cucumber, mint, salt and a bit of cumin.
WHOLE MUSHROOM CURRY Makes 2 servings
Buy fresh, buy local Baby white button
Small brown (Portobellini)
White button
Large brown (Portobello)
'ZQVKE OWUJTQQOU CTG UGCUQPCN CPF IGPGTCNN[ KORQTVGF YJGTGCU HTGUJ OWUJTQQOU CTG CXCKNCDNG CNN [GCT TQWPF CPF ITQYP NQECNN[ 6JG XCTKGV[ QH HTGUJ NQECN OWUJTQQOU EQPUKUVU QH DCD[ YJKVG DWVVQP YJKVG DWVVQP RQTVQDGNNKPK CPF RQTVQDGNNQ Local mushroom farmers are the best sources of high-quality, fresh mushrooms. 'PUWTKPI EQPUKUVGPV UWRGTKQT XCNWG OWUJTQQOU CTG JCPF EWV CPF RCEMCIGF D[ NQECNU YKVJ 5#/(# ETGCVKPI LQDU CPF IWCTCPVGGKPI UWUVCKPCDNG UQWTEKPI +VoU VJGTGHQTG KFGCN VQ UWRRQTV NQECN HCTOGTU (QT OQTG KPHQTOCVKQP QP 5#/(# CPF OWUJTQQOU XKUKV OWUJTQQOKPHQ EQ \C QT FQYPNQCF VJG OWUJTQQO KPHQ CRR
INGREDIENTS 1 cup of soaked, sprouted buckwheat 1 cup of fresh baby white button mushrooms 2 tbsp of coconut cream 2 dates ½ a red pepper 1 handful of fresh coriander leaves 1 clove of garlic ½ a thumb-sized ginger, grated ½ a lemon, juiced ½ teaspoon curry powder ½ teaspoon turmeric ½ teaspoon desiccated coconut A variety of your favourite raw veg INSTRUCTIONS 5QCM DWEMYJGCV QXGTPKIJV $NGPF FCVGU EQEQPWV ETGCO EWTT[ RQYFGT VWTOGTKE NGOQP LWKEG ITCVGF IKPIGT %JQR CNN XGIGVCDNGU TQWIJN[ CPF CFF VQ UCWEG YKVJ YJQNG DCD[ YJKVG DWVVQP OWUJTQQOU 5GTXG YKVJ URTQWVGF DWEMYJGCV )CTPKUJ YKVJ FGUKEECVGF EQEQPWV
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Did you know?
Increase your mushroom consumption to boost your health. Mushrooms contain phytochemicals that are found to specifically suppress
breast and prostate cancer.
MUSHROOM CREAMED SPINACH Makes 2 servings
INGREDIENTS 4 large fresh portobello mushrooms 2 handfuls raw baby spinach ½ tub of Ireneâ&#x20AC;&#x2122;s Gourmet coconut yoghurt 1 sprig of spring onion 1 clove of garlic A pinch of black pepper Ć&#x201A; ÂŤÂ&#x2C6;Â&#x2DC;VÂ&#x2026; Â&#x153;v VÂ&#x2026;Â&#x2C6;Â?Â?Â&#x2C6; y>Â&#x17D;iĂ&#x192; 1 tsp tamari INSTRUCTIONS 1 Combine olive oil, tamari and spinach. Massage the leaves for a minute, until they darken. 2 Chop spring onion and garlic and combine with coconut yoghurt. 3 Combine all ingredients, except mushrooms. 4 Top mushrooms with raw spinach combination. 5 Serve with a delicious tomato and basil salad. Ireneâ&#x20AC;&#x2122;s Gourmet Coconut Yoghurt is available in
Â&#x2C6;Ă&#x192;Â&#x2021; Â&#x2026;iÂ&#x201C; Ă&#x192;Ă&#x152;Â&#x153;Ă&#x20AC;iĂ&#x192;° Â&#x153;Ă&#x20AC; > Ă&#x192;Â?Â&#x2C6;}Â&#x2026;Ă&#x152; VÂ&#x2026;iiĂ&#x192;Ă&#x17E; y>Ă&#x203A;Â&#x153;Ă&#x2022;Ă&#x20AC;] sprinkle with nutritional yeast.
MUSHROOM NUT LOAF Makes 2 servings
INGREDIENTS 8 large fresh portobello mushrooms 1 cup raw cashew nuts 2 sprigs of spring onion 1 red pepper ½ cup raw oats 1 tbsp tamari ½ cup sun-dried tomatoes 1 tsp Italian herbs
Although often grouped as vegetables, mushrooms reside in their own biological kingdom, classified as fungi and are a very diverse group of organisms.
INSTRUCTIONS 1 Process sun-dried tomatoes and tamari until a paste is formed. 2 Chop all veg and mushrooms small, but roughly. 3 Combine all ingredients with your hands to form a dough-like loaf (the raw oats will soak up most of the moisture and hold the other ingredients together). 4 Place in the dehydrator for up to 8 hours.
SERVING SUGGESTIONS Great served with raw coconut-creamed spinach (see recipe of mushroom creamed spinach). Also delicious served with Ireneâ&#x20AC;&#x2122;s Gourmet basil pesto.
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Fact: A STUDY BY THE UNIVERSITY OF SYDNEY SHOWED THAT LEAVING MUSHROOMS IN THE MIDDAY WINTER SUN FOR ABOUT AN HOUR PRODUCED ABOUT 10 MICROGRAMS OF VITAMIN D IN A 100G SERVING. Our daily requirements for vitamin D are 5 - 15 micrograms.
MUSHROOM SKEWERS & SALAD INGREDIENTS 2 cups Portobellini mushrooms 1 lemon juiced Thumb-sized ginger, grated 2 tbsp of organic maple syrup 2 tbsp of tamari 1 tsp olive oil A pinch of Italian herbs INSTRUCTIONS 1 Combine all ingredients well, except mushrooms. 2 Place marinade and mushrooms in bowl and marinade for 2 hours. 3 Place in the dehydrator for 2 hours. 4 Serve with rocket & Ireneâ&#x20AC;&#x2122;s Gourmet Raw Vegan Cream Cheese.
MUSHROOM BILTONG
Can beup r kept fo eks. e w 2 o t room
Any mush sed can be u e. cip for this re
INGREDIENTS 8 Portobello mushrooms 2 tbsp tamari 1 tsp apple cider vinegar 2 tbsp maple syrup 1 tsp smoked paprika INSTRUCTIONS 1 Slice mushrooms into thick pieces. 2 Combine all ingredients. 3 Marinade mushrooms for 2 - 4 hours. 4 Place mushrooms on a dehydrator tray. 5 Dehydrate mushrooms for 6â&#x20AC;&#x201C;8 hours, or until as dry as per preference.
All equipment and information available at www.alanikeiser.com
Suggested equipment: Ezidri dehydrator
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83
fit living OUT SHOPPING WITH
Lets L
e o # VJG ƂV inspira African women, not only for her bravery in the face of lifechanging loss following the death of her husband, Gugu while climbing Mt. Kilimanjaro, but also for her pioneering work to change perceptions around JGCNVJ CPF ƂVPGUU This former reality TV star is
PopUpGym, which aims to show people that they can turn any space or environment into a workout space. More impressively, though, she still makes the time to train between her hectic schedule and her most important role – that of mom to her daughter, Lelethu.
Her training... “Depending on what I’m training for, my training days vary, but I typically train 4-6 days a week. I also vary my training between cardio and functional training. For example, right now I’m training for a triathlon, so my training week is pretty full. I swim twice a week, run twice a week, cycle twice a week, and have a functional training session once a week. I also have double sessions on some days, with a morning and an afternoon session.”
SHE SAYS
A healthy outside starts from the inside BEING HEALTHY OR FIT ISN'T A FAD OR A TREND. INSTEAD, IT'S A LIFESTYLE
her goal now - training for a triathlon -
WE
loved THIS Connect with Letshego on Instagram I letshegozulu I popupgym
Photos by C Corinna Tannian Photography.
TIPS ON HEALTHFUL EATING
Letshegoâ&#x20AC;&#x2122;s approach to nutrition...
â&#x20AC;&#x153;I shop for healthy, fresh foods twice a week, every 3 - 4 days.â&#x20AC;?
â&#x20AC;&#x153;We maintain a fairly simple rule in the house, which is to ensure that meals have a balance of proteins and carbs. We need protein to wÂ?Â? Ă&#x2022;Ă&#x192; Ă&#x2022;ÂŤ >Â&#x2DC;` Â&#x2026;iÂ?ÂŤ Ă&#x2022;Ă&#x192; Ă&#x20AC;iVÂ&#x153;Ă&#x203A;iĂ&#x20AC;] >Â&#x2DC;` V>Ă&#x20AC;LĂ&#x192; vÂ&#x153;Ă&#x20AC; energy.â&#x20AC;?
Letshegoâ&#x20AC;&#x2122;s views on healthy nutrition for her entire family... â&#x20AC;&#x153;I always try to keep it simple. Iâ&#x20AC;&#x2122;m not an amazing chef, so I donâ&#x20AC;&#x2122;t opt for complicated or complex meals. My daughter also doesnâ&#x20AC;&#x2122;t Â?Â&#x2C6;Â&#x17D;i Â&#x201C;i>Â?Ă&#x192; Ă&#x152;Â&#x2026;>Ă&#x152; Â?Â&#x153;Â&#x153;Â&#x17D; Ă&#x152;Â&#x153;Â&#x153; LĂ&#x2022;Ă&#x192;Ă&#x17E; Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; Ă&#x152;Â&#x153;Â&#x153; Â&#x201C;>Â&#x2DC;Ă&#x17E; ingredients, so Iâ&#x20AC;&#x2122;ve learnt to completely simplify my meals.â&#x20AC;?
A look inside Letshegoâ&#x20AC;&#x2122;s pantry and fridge... â&#x20AC;&#x153;Planning is key. Plan every meal, or at least have an idea of what you want to eat each day, LivÂ&#x153;Ă&#x20AC;i Ă&#x152;Â&#x2026;i `>Ă&#x17E; Ă&#x192;Ă&#x152;>Ă&#x20AC;Ă&#x152;Ă&#x192;°
â&#x20AC;&#x153;It doesnâ&#x20AC;&#x2122;t hurt to split your lunch into two smaller meals and eat the other half two hours later.â&#x20AC;?
Her approach to balanced nutrition... â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;m all for balanced meals, Ă&#x192;Â&#x153; LivÂ&#x153;Ă&#x20AC;i Ă&#x192;Â&#x2C6;Ă&#x152; down and eat anything, I ask myself whether I Â&#x2026;>Ă&#x203A;i > L>Â?>Â&#x2DC;Vi` Â&#x201C;i>Â? Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; ÂŤĂ&#x20AC;Â&#x153;Ă&#x152;iÂ&#x2C6;Â&#x2DC;] V>Ă&#x20AC;LĂ&#x192;] >Â&#x2DC;` > LÂ&#x2C6;Ă&#x152; Â&#x153;v Ă&#x152;Â&#x2026;i Ă&#x20AC;Â&#x2C6;}Â&#x2026;Ă&#x152; Â&#x17D;Â&#x2C6;Â&#x2DC;` Â&#x153;v v>Ă&#x152;° Ă&#x152;Ă&#x20AC;>Â&#x2C6;Â&#x2DC; Â&#x2026;>Ă&#x20AC;`] Ă&#x192;Â&#x153; have to make sure I fuel up adequately.â&#x20AC;?
LETSHEGOâ&#x20AC;&#x2122;S SHOPPING ROUTINE
Itâ&#x20AC;&#x2122;s also vital that you have a general understanding of whatâ&#x20AC;&#x2122;s healthy and whatâ&#x20AC;&#x2122;s not. I also advocate that you consume everything in moderation, and that Ă&#x17E;Â&#x153;Ă&#x2022; LĂ&#x20AC;i>Â&#x17D; Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x201C;i>Â?Ă&#x192; into smaller portions and consume them at more regular intervals throughout the day.
25g g
of prot p ein 10 per 100 grams!
%JKEMGP Ć&#x201A;UJ EJQRU C XCTKGV[ QH cheeses, lactose-free milk, eggs, a variety of pasta sauces, grapes, apples, pears, frozen mixed veggies, peppers, crushed garlic, ginger, fresh herbs.
+P O[ RCPVT[ [QWoNN Ć&#x201A;PF Pasta, noodles, pretzels, popcorn, oats, tinned tuna and pilchards, and a variety of teas.
Making life work... Letshego says she doesnâ&#x20AC;&#x2122;t have a live-in nanny, so she plans her training around her life. â&#x20AC;&#x153;My morning training sessions happen after nursery school drop-off at 07:00 and my afternoon sessions are done before school pick-up at 17:30.â&#x20AC;? XXX mUOFTTNBH DP [B
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suppnews
NEW! TERRIFIC TEX! USN now also offers its popular *CTFEQTG 9JG[ I* RTQVGKP supplement in a tasty Tex Ć&#x192;CXQWT |6JCVoU TKIJV [QWT YJG[ shake can taste just like a crisp FGNKEKQWU YCHGT EQXGTGF KP creamy NestlĂŠ chocolate!
fitness files
supplements NPL CLA ULTRA 1000
5WRRNGOGPVKPI YKVJ %.# 7NVTC OC[ JCXG C UKIPKĆ&#x201A;ECPV KORCEV QP JQY VJG DQF[ WVKNKUGU CPF FGRQUKVU HCV -Ă&#x152;Ă&#x2022;`Â&#x2C6;iĂ&#x192; Ă&#x192;Ă&#x2022;}}iĂ&#x192;Ă&#x152; Ă&#x152;Â&#x2026;>Ă&#x152; Ć&#x201A; Ă&#x192;Ă&#x2022;ÂŤÂŤÂ?iÂ&#x201C;iÂ&#x2DC;Ă&#x152;>Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; V>Â&#x2DC;
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Ć&#x201A; Â&#x2C6;Ă&#x192; vĂ&#x20AC;ii vĂ&#x20AC;Â&#x153;Â&#x201C; Ă&#x192;Ă&#x152;Â&#x2C6;Â&#x201C;Ă&#x2022;Â?>Â&#x2DC;Ă&#x152;Ă&#x192; >Â&#x2DC;` Â&#x2026;>Ă&#x192; LiÂ&#x2DC;Â&#x2DC; Ă&#x192;Â&#x2026;Â&#x153;Ă&#x153;Â&#x2DC; Ă&#x152;Â&#x153; Ă&#x20AC;i`Ă&#x2022;Vi VÂ&#x2026;Â&#x153;Â?iĂ&#x192;Ă&#x152;iĂ&#x20AC;Â&#x153;Â? Â?iĂ&#x203A;iÂ?Ă&#x192;° Available in 90 soft gel capsules. Visit www.npl.za.com for more info. p
GO NUTZ Go Nutz choc cacao crunch peanut butter, which includes whey protein isolate, is HTGG HTQO CTVKĆ&#x201A;EKCN Ć&#x192;CXQWTU EQNQWTCPVU RTGUGTXCVKXGU CPF J[FTQIGPCVGF HCVU Go Nutzz w products are made with whole red skin peanuts and raw organic cacao. Both ingredients are rich in antioxidants, wLĂ&#x20AC;i >Â&#x2DC;` Â&#x153;Ă&#x152;Â&#x2026;iĂ&#x20AC; Â&#x2026;i>Â?Ă&#x152;Â&#x2026;Â&#x2021;Ă&#x192;Ă&#x2022;ÂŤÂŤÂ&#x153;Ă&#x20AC;Ă&#x152;Â&#x2C6;Â&#x2DC;} Â&#x201C;Â&#x2C6;VĂ&#x20AC;Â&#x153;Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x20AC;Â&#x2C6;iÂ&#x2DC;Ă&#x152;Ă&#x192;° Contains no added sugar. Available online from mybodyguru.co.za a
Primal CLA
Primal updates range Primal Sports Nutritionâ&#x20AC;&#x2122;s product range is about to get even bigger with the addition of new products. The brand is also redesigning their product packaging, in conjunction with updates to formulations. The first product to receive the overhaul is Primal Whey Protein. The new look product delivers an improved formula that is guaranteed to push your workout to the next level.
NEW! USN FLAVOUR EXPLOSION U
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www.primalsa.co.za
JULY - AUGUST 2018 | XXX mUOFTTNBH D
>Â&#x2DC;Ă&#x17E;Ă&#x17E; Ă&#x152;Â&#x2C6;Â&#x201C;i Ă&#x152;Â&#x2026;Ă&#x20AC;Â&#x153;Ă&#x2022;}Â&#x2026;Â&#x153;Ă&#x2022;Ă&#x152; Ă&#x152;Â&#x2026;i `>Ă&#x17E; >Ă&#x192; > Â&#x201C;i>Â? placement or a quick snack. Diet rep *Ă&#x20AC;Â&#x153; Â&#x153; Â&#x2C6;Ă&#x192; >Â&#x2DC; Â&#x153;Â&#x2DC;Â&#x2021;Ă&#x152;Â&#x2026;iÂ&#x2021;}Â&#x153; Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x20AC;Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC;>Â? Ă&#x192;Â&#x2026;>Â&#x17D;i `iĂ&#x192;Ă&#x192;Â&#x2C6;}Â&#x2DC;i` Ă&#x152;Â&#x153; Ă&#x192;>Ă&#x152;Â&#x2C6;Ă&#x192;vĂ&#x17E; Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Â&#x2026;Ă&#x2022;Â&#x2DC;}iĂ&#x20AC; >Â&#x2DC;` ÂŤÂ?i>Ă&#x192;i Ă&#x17E;Â&#x153;Ă&#x2022;Ă&#x20AC; Ă&#x17E;Â&#x153; Ă&#x152;>Ă&#x192;Ă&#x152;i LĂ&#x2022;`Ă&#x192;° Â&#x153;Â&#x2DC;Ă&#x152;>Â&#x2C6;Â&#x2DC;Ă&#x192; >``i` `Â&#x2C6;iĂ&#x152;>Ă&#x20AC;Ă&#x17E; wLĂ&#x20AC;i >Â&#x2DC;` `Â&#x2C6;}iĂ&#x192;Ă&#x152;Â&#x2C6;Ă&#x203A;i iÂ&#x2DC;âĂ&#x17E;Â&#x201C;iĂ&#x192;] >Ă&#x192; Ă&#x153;iÂ?Â? >Ă&#x192; iĂ&#x192;Ă&#x192;iÂ&#x2DC;Ă&#x152;Â&#x2C6;>Â? Ă&#x203A;Â&#x2C6;Ă&#x152;>Â&#x201C;Â&#x2C6;Â&#x2DC;Ă&#x192; and minerals. YYY PRN \C EQO
Look out for the updated range at all Dis-Chem stores, or visit www.primalsa.co.za
%QPLWICVGF .KPQNGKE Acid (CLA) is found naturally in beef and dairy, and has been shown to modestly increase lean muscle masss CPF KORTQXG DQF F[ [ EQORQUKVKQP
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reader recipe
PROTEIN BROWNIES L@JD Ÿ VNSQ TGDV
#FitnessReaderRecipe Winning recipe supplied by Melissa Clark check out some more of her fave recipes I mel_clark_
WHAT SHE USED: 1 can chickpeas 3 egg whites 2 scoops USN raspberry white chocolate whey protein Ă&#x17D;ä} VÂ&#x153;VÂ&#x153;Â&#x2DC;Ă&#x2022;Ă&#x152; yÂ&#x153;Ă&#x2022;Ă&#x20AC; 1 tsp vanilla essence 1 tsp baking powder 1 tbsp stevia A splash of almond milk
HOW SHE MADE IT â&#x20AC;˘ Prepare a square dish with baking paper. â&#x20AC;˘ Preheat the oven to 180°C â&#x20AC;˘ Mix all the ingredients in a blender until smooth. Slowly add in almond milk until a runny consistency is achieved. â&#x20AC;˘ Pour the mixture into the prepared pan. â&#x20AC;˘ Bake in the oven for 8-10 minutes. Take care not to overcook it â&#x20AC;&#x201C; it might look a bit runny, but it will set more as it cools. â&#x20AC;˘ Can be enjoyed warm straight out the oven or left to set in the fridge,
Did you know?
healthy e cheap yet Chickpeas ar n due to its io st that aid dige d ingredients la gu te bloo V JGNR VQ re Ć&#x201A;DTG EQPVGP satiety â&#x20AC;&#x201C; se ea cr in ey sugar, and th ss diets! ose weight-lo perfect for th h source ric a o es are als These legum otein and pr ed as t-b of plan ydrates, plex carboh contain com to the in e os uc gl e which releas wly. slo e or m bloodstream
Protein icing recipe WHAT SHE USED: 2 tbsp cottage cheese 2 tbsp whey A splash of almond milk
CHICKPEAS contain a wide range of vitamins and minerals, including iron, zinc, phosphorus, and B vitamins. They also contain 14.5g of protein and 45g of carbohydrates per one-cup serving (164g).
WIN A YEARâ&#x20AC;&#x2122;S SUPPLY OF YOUR FAVOURITE WHEY PROTEIN!
Submit your readerâ&#x20AC;&#x2122;s recipe and you could win a yearâ&#x20AC;&#x2122;s supply of USN Whey Protein. Email KPHQ"Ć&#x201A;VPGUUOCI EQ \C QT VCI WU FitnessmagSA and USNSA QP +PUVCITCO YKVJ VJG recipe and food photo! Simple as that! #FitnessReaderRecipe
Blend together, pour over and enjoy!
WIN! Following rigorous consumer taste testing performed in South Africaâ&#x20AC;&#x2122;s leading supplement retailers, USN released BLUELABâ&#x201E;˘ 100% Whey Protein â&#x20AC;&#x201C; a whey protein product that still includes the premium ingredients sourced from the worldâ&#x20AC;&#x2122;s best suppliers, with the added >ÂŤÂŤi>Â? Â&#x153;v VÂ&#x153;Â&#x2DC;Ă&#x192;Ă&#x2022;Â&#x201C;iĂ&#x20AC;Â&#x2021;Â&#x2C6;Â&#x2DC;yĂ&#x2022;iÂ&#x2DC;Vi` y>Ă&#x203A;Â&#x153;Ă&#x2022;Ă&#x20AC;Ă&#x192;°
fit pregnancy Giorgina Slotar Clinical Nutritionist (Intl. Grad. Dip. Clinical Nutrition, Australia), pre- and post-natal exercise specialist (American Fitness Professionals Association), Weight Management Specialist (AFPA), and qualified personal trainer (HFPA) | www.tonedandtru.com
TRAINING & PREGNANCY 1
This is completely understandable, as more care needs to be taken when training your abdominal region when pregnant as your belly is expanding. However, training your core, specifically your deep core when pregnant is extremely important and beneficial. Here are a few important points to consider during the second trimester before training:
#NN QH VJG CDQXG GZGTEKUGU CTG ENKRU VCMGP HTQO )KQTIKPCoU WREQOKPI CRR NCWPEJKPI YKVJKP VJG [GCT )KQTIKPCoU EQORTGJGPUKXG VTCKPKPI CRR HQT YQOGP YKNN JGNR UWRRQTV VJGKT VTCKPKPI CPF PWVTKVKQPCN PGGFU RTKQT VQ CPF VJTQWIJQWV VJGKT RTGIPCPE[ CPF VJTQWIJ VJG RQUVRCTVWO TGEQXGT[ RGTKQF VQ JGNR [QW IGV [QWT DQF[ DCEM â&#x20AC;&#x153;Your postpregnancy body is determined by your pre-pregnancy body.â&#x20AC;?
I giorginaslotar I toned&tru F Giorgina Slotar F Toned & Tru www.tonedandtru.com
Get your doctorâ&#x20AC;&#x2122;s green light
Check that you do not have Diastasis Recti. ;QW ECP EQPĆ&#x201A;TO VJKU D[ RGTHQTOKPI C NKIJV ETWPEJ CPF RNCEKPI [QWT Ć&#x201A;PIGTU UKFGYC[U CDQXG [QWT DGNN[ DWVVQP +H VJG YKFVJ KU OQTG VJCP VJTGG Ć&#x201A;PIGTU KVoU TGEQOOGPFGF VJCV [QW FQ CDFQOKPCN YQTM WPFGT VJG UWRGTXKUKQP QH C VTCKPGF RTGIPCPE[ URGEKCNKUV QT DKQMKPGVKEKUV
engage your deep core 2 Only
9JGP KV EQOGU VQ CDFQOKPCN VTCKPKPI FWTKPI RTGIPCPE[ [QWT CKO OWUV DG VQ QPN[ GPICIG [QWT FGGR EQTG 6JKU EQORTKUGU [QWT VTCPUXGTUG CDFQOKPKU CPF RGNXKE Ć&#x192;QQT ;QW FQPoV YCPV VQ RWV RTGUUWTG QP [QWT NKPGC CNDC CDFQOKPCN EGPVTG NKPG CPF VJG IQCN KU PQV VQ GPICIG [QWT TGEVWU CDFQOKPKU s [QWT nUKZ RCEMo OWUENGU 6JGUG OWUENGU PGGF VQ TGNCZ KP QTFGT VQ RTGXGPV CP[ CDFQOKPCN UGRCTCVKQP YKVJ [QWT ITQYKPI DGNN[
Maintaining core integrity is important during pregnancy for the following reasons: Q # UVTQPI EQTG JGNRU VQ UWRRQTV [QWT NQYGT DCEM
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Q ;QW YKNN PQV NQUG EQTG KPVGITKV[ VJTQWIJQWV [QWT RTGIPCPE[ #U UWEJ [QWT RQUVRCTVWO TGEQXGT[ YKNN DG OWEJ GCUKGT CPF [QWT VWOO[ YKNN DQWPEG DCEM HCUVGT
Please take note: #HVGT VJG Ć&#x201A;TUV VTKOGUVGT PQ GZGTEKUGU UJQWNF DG FQPG N[KPI Ć&#x192;CV QP [QWT DCEM CU VJG YGKIJV QH [QWT ITQYKPI WVGTWU CPF DCD[ YKNN RWV RTGUUWTG QP VJG XGPC ECXC JGCTV EJCODGT UNQYKPI DNQQF CPF QZ[IGP Ć&#x192;QY VQ [QWT WVGTWU CPF VJGTGHQTG [QWT DCD[ 5Q RNGCUG TGOGODGT VQ CNYC[U OCMG OQFKĆ&#x201A;ECVKQPU HTQO VJG Ć&#x201A;TUV VTKOGUVGT QPYCTFU VQ GPUWTG [QW FQPoV RGTHQTO GZGTEKUGU YJKNG N[KPI Ć&#x192;CV QP [QWT DCEM
88
JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
Image by Catherine Basson Workout Images by Leman Media
Many women are very nervous about performing abdominal exercises while pregnant, yet are concerned about their abdominal integrity postpartum.
The workout FORM TIP:
4GOGODGT VQ KPJCNG FGGRN[ VJTQWIJ [QWT PQUG DGHQTG DGIKPPKPI VJG OQXGOGPV 'ZJCNG VJTQWIJ [QWT OQWVJ YJGP GZGEWVKPI VJG OQXGOGPV VQ GPCDNG C FGGRGT EQTG EQPVTCEVKQP EXERCISE 1:
EXE
Pelvic tilt s UWRRQTVGF QP GNDQYU 4GRU 5GVU ISE RC
CORE COMPLEX: REPEAT 3 TIMES
1
1. Alternating toe touches s UWRRQTVGF QP GNDQYU TGRU
Seated Pelvic tilt 1: (QT [QWT UVCTVKPI RQUKVKQP UKV QP C OCV QP VJG Æ&#x192;QQT YKVJ [QWT NGIU DGPV CV VJG MPGGU CPF VJG DQVVQOU QH [QWT HGGV VQWEJKPI CPF [QWT CPMNGU VQWEJKPI
VJG Æ&#x192;QQT 4GNCZ [QWT URKPG YJKNG MGGRKPI C PGWVTCN UGCVGF RQUKVKQP )TKR [QWT NGIU YKVJ [QWT JCPFU 2: Inhale deeply. 6KNV [QWT RGNXKU WR VQYCTFU
[QWT DGNN[ DWVVQP YJKNG UKOWNVCPGQWUN[ RGTHQTOKPI C MGIGN ;QW UJQWNF PQV HGGN CNN [QWT CDFQOKPCNU YQTMKPI CU VJKU KU C XGT[ URGEKÆ&#x201A;E KUQNCVGF
OQXGOGPV QH VJG RGNXKE Æ&#x192;QQT 3: Exhale VQ TGVWTP VQ VJG UVCTVKPI RQUKVKQP Repeat for the URGEKÆ&#x201A;GF PWODGT QH TGRGVKVKQPU
2. Alternating heel slides s UWRRQTVGF QP GNDQYU TGRU 3. Alternating heel slide into reverse bicycle s UWRRQTVGF QP GNDQYU TGRU 4. Reverse abdominal hinge: TGRU
PLE OM X
CORE C
CORE C
5. Alternating kneeling superman: TGRU
1
Al A
i
h
1: (QT [QWT UVCTVKPI RQUKVKQP NKG DCEM QP [QWT GNDQYU CPF HQTGCTOU YJKEJ UJQWNF DG RNCPVGF UGEWTGN[ QP VJG Æ&#x192;QQT DGJKPF [QWT DCEM .KHV DQVJ MPGGU WR VQ C FGITGG CPING VQ VJG Æ&#x192;QQT Inhale deeply.
elbows 2: Exhale while lowering one foot VQYCTFU VJG Æ&#x192;QQT 3: Inhale as you return to the starting position. 4GRGCV VJG OQXGOGPV YKVJ VJG QVJGT NGI 4GRGCV HQT VJG URGEKÆ&#x201A;GF PWODGT QH TGRGVKVKQPU
PLE OM X
2
Heel slides â&#x20AC;&#x201C; supported on elbows 1: (QT [QWT UVCTVKPI RQUKVKQP NKG DCEM QP [QWT GNDQYU CPF HQTGCTOU YJKEJ UJQWNF DG RNCPVGF UGEWTGN[ QP VJG Æ&#x192;QQT DGJKPF [QWT DCEM 2NCPV DQVJ HGGV UGEWTGN[ QP VJG Æ&#x192;QQT Inhale deeply. 2: As you exhale IGPVN[ UNKFG [QWT QPG JGGN CNQPI VJG Æ&#x192;QQT WPVKN [QWT NGI KU HWNN[ GZVGPFGF
OCKPVCKPKPI VJG RQUKVKQP QH [QWT QVJGT NGI 3: Inhale. 5NQYN[ TGXGTUG VJG OQXGOGPV D[ FTCYKPI [QWT JGGN DCEM WR CNQPI VJG Æ&#x192;QQT VQ VJG UVCTVKPI RQUKVKQP 4GRGCV VJG OQXGOGPV YKVJ VJG QVJGT NGI 4GRGCV HQT VJG URGEKÆ&#x201A;GF PWODGT QH TGRGVKVKQPU
XXX mUOFTTNBH DP [B
89
1 3
2
CORE C
4
3 Heel slide into reverse bicycle â&#x20AC;&#x201C; supported on elbows
1: (QT I RQUKVKQP NKG DCEM QP [QWT GNDQYU CPF HQTGCTOU YJKEJ UJQWNF DG RNCPVGF UGEWTGN[ QP VJG Æ&#x192;QQT DGJKPF [QWT
DCEM 2NCPV DQVJ HGGV UGEEWTGN[ QP VJG Æ&#x192;QQT Inh hale deeply. 2: As you exhale, IGPVN[
UNKF FG QPG JGGN CNQPI VJG G Æ&#x192;QQT WPVKN [QWT
PLE OM X
CORE C
CORE C
A strong core helps to support your lower back, while providing support for the joints around your pelvis.
PLE OM X
Reverse abdominal hinge 1: (QT [QWT UVCTVKPI RQUKVKQP UKV KP C MPGGNKPI RQUG s [QWT MPGGU NQYGT NGIU CPF CPMNGU UJQWNF DG VQIGVJGT CU [QW UKV DCEM QPVQ [QWT JGGNU .KHV [QWT VQTUQ WRTKIJV UQ VJCV KV HQTOU C FGITGG CPING VQ VJG Æ&#x192;QQT 5VTGVEJ [QWT CTOU QWV KP HTQPV QH [QW CPF UQ VJCV VJG[oTG RCTCNNGN VQ VJG Æ&#x192;QQT
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Inspiring stories of success from everyday strong women
#STRONGWOMEN Christa Calitz Dancer, fitness fashion entrepreneur, 2018 Deep Heat Urban Athlete
PHOTOS BY: Bakkes Images bakkesimages.co.za
Most of us will face numerous challenges in our lives. Some will be minor, while others OC[ DG OQTG UKIPKĆ&#x201A;ECPV Thankfully, with some grit and determination, most of these challenges can be overcome, and few of us will ever experience the type of devastating event that forever changes the trajectory our lives. That wasnâ&#x20AC;&#x2122;t the case for Christa Calitz, though, who, at the age of 17, with her entire life ahead of her and her many hopes and dreams, was faced with the real prospect of losing a leg.
â&#x20AC;&#x153;
â&#x20AC;&#x153;
Despite an orthopaedic surgeonâ&#x20AC;&#x2122;s assertion that I would never walk again and that I wouldnâ&#x20AC;&#x2122;t be able to keep my leg for very long,
HER CHALLENGES: Over 20 years ago my dream of becoming a professional ballet dancer and teacher was literally crushed following a serious accident in 1996. I was just 17 years old at the time and in my wÂ&#x2DC;>Â? Ă&#x17E;i>Ă&#x20AC; Â&#x153;v Â&#x2026;Â&#x2C6;}Â&#x2026; Ă&#x192;VÂ&#x2026;Â&#x153;Â&#x153;Â?° Ă&#x2022;i to a fault with the door, I fell out of a moving bus on route to Knysna. The bus ran over my left leg and I was dragged underneath it. I almost died following the accident after going into hypovolemic shock
I prove him wrong.
due to the excessive loss of blood, but my teacher saved my life. In the ER the doctors wanted to amputate my leg, but my parents refused. After being transferred to Panorama Mediclinic in Cape Town, specialists performed emergency Ă&#x192;Ă&#x2022;Ă&#x20AC;}iĂ&#x20AC;Ă&#x17E; Ă&#x152;Â&#x153; >vwĂ? Ă&#x152;Â&#x2026;i Ă&#x203A;iÂ&#x2C6;Â&#x2DC;Ă&#x192; >Â&#x2DC;` nerves in my leg, and re-attach my foot, which was connected to my leg by a single artery. After months spent recovering in hospital, I went through a gruelling two-year period where I was in and out of various medical facilities, undergoing numerous other reconstructive surgeries, including skin grafts, as well as intensive rehabilitation and physiotherapy. HER #STRONGWOMAN MOMENT:
iĂ&#x192;ÂŤÂ&#x2C6;Ă&#x152;i >Â&#x2DC; Â&#x153;Ă&#x20AC;Ă&#x152;Â&#x2026;Â&#x153;ÂŤ>i`Â&#x2C6;V surgeonâ&#x20AC;&#x2122;s assertion that I would never walk again and that I wouldnâ&#x20AC;&#x2122;t be able to keep my leg for very long, I proved him wrong. I fought against the amputation of my lower left leg and today, 20 years later I have Ă&#x20AC;i`Â&#x2C6;Ă&#x192;VÂ&#x153;Ă&#x203A;iĂ&#x20AC;i` Â&#x201C;Ă&#x17E; Ă&#x192;ÂŤÂ&#x2C6;Ă&#x20AC;Â&#x2C6;Ă&#x152; q Â&#x201C;Ă&#x17E; wvĂ&#x152;Â&#x2026;
FAVOURITE #STRONGWOMEN QUOTES?
iÂ?iÂ&#x201C;iÂ&#x2DC;Ă&#x152;° Ć&#x201A;vĂ&#x152;iĂ&#x20AC; Ă&#x192;Ă&#x152;>Ă&#x20AC;Ă&#x152;Â&#x2C6;Â&#x2DC;} > wĂ&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192; journey and personal training programme in 2015, I regained the strength, and courage, to begin dancing again. HER INSPIRATION: I was determined to realise my dream of becoming a dancer. I went to watch a class one day in September 2016 and was eventually convinced to join in, and I havenâ&#x20AC;&#x2122;t stopped since. Every class is like a miracle happening, over and over. There is no better feeling than getting ready for ballet class and being in the studio. I now have aspirations to attempt my Advanced 1 Cecchetti ballet exam, which I never got to do in 1996. And it is my renewed spirit q Â&#x201C;Ă&#x17E; wvĂ&#x152;Â&#x2026; iÂ?iÂ&#x201C;iÂ&#x2DC;Ă&#x152; q Ă&#x152;Â&#x2026;>Ă&#x152; >Â?Ă&#x192;Â&#x153; Â&#x2C6;Â&#x2DC;yĂ&#x2022;iÂ&#x2DC;Vi` >Â&#x2DC;` Â&#x2C6;Â&#x2DC;Ă&#x192;ÂŤÂ&#x2C6;Ă&#x20AC;i` Â&#x201C;i Ă&#x152;Â&#x153; start my own sportswear brand, Fifth Element Sportswear. I now live my passion through my dancing and sportswear brand, and wish to touch as many lives as possible to help motivate others and help them achieve their goals against all odds.
â&#x20AC;&#x153;What you think you can me d what can .â&#x20AC;? y
â&#x20AC;&#x153;Know you can start late, look different, be uncertain and still succeed.â&#x20AC;?
ea k at the Fifth Element r range on page 16 or visit r www.myfif helement.co.za mUOFTTNBH DP [B
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transformation â&#x20AC;&#x153;ONCE SHE CHANGED HER APPROACH TO EATING, EVERYTHING FELL INTO PLACEâ&#x20AC;?
Melissa THOBEI Crafting a competitorâ&#x20AC;&#x2122;s physique
Y
ou canâ&#x20AC;&#x2122;t out-train a bad diet. This transformation truism is one that Melissa Thobei NGCTPV Ć&#x201A;TUVJCPF YJGP PQ amount of effort in the gym [KGNFGF VJG TGUWNVU UJG YCU after. â&#x20AC;&#x153;I was the biggest food junkie ever! I used to train hard to improve my conditioning, but never saw the results because of my bad eating habits. I was also relatively unhealthy because I wasnâ&#x20AC;&#x2122;t cautious about the food I ate. In fact, I had a horrible mindset towards eating.â&#x20AC;? To make matters worse, most of the women in her family also tend to gain weight quickly, especially after having children. â&#x20AC;&#x153;Part of my motivation to change my approach to weight loss and improve the quality of Â&#x201C;Ă&#x17E; Â&#x2DC;Ă&#x2022;Ă&#x152;Ă&#x20AC;Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; Ă&#x153;>Ă&#x192; Ă&#x152;Â&#x153; >Â?Ă&#x192;Â&#x153; w}Â&#x2026;Ă&#x152;
that genetic predisposition.â&#x20AC;? When she did, thatâ&#x20AC;&#x2122;s when Ă&#x192;Â&#x2026;i wÂ&#x2DC;>Â?Â?Ă&#x17E; Ă&#x192;Ă&#x152;>Ă&#x20AC;Ă&#x152;i` Ă&#x152;Â&#x153; Â&#x201C;>Â&#x17D;i progress.
COMMIT TO COMPETE To remain committed to a healthy eating plan, which she admits was the hardest part of her transformation, Melissa made the decision to compete as a Bikini athlete. â&#x20AC;&#x153;I was hesitant at wĂ&#x20AC;Ă&#x192;Ă&#x152;] LĂ&#x2022;Ă&#x152; Ă&#x152;Â&#x153;Â?` Â&#x201C;Ă&#x17E;Ă&#x192;iÂ?v Ă&#x152;Â&#x2026;>Ă&#x152; Â&#x2026;>` Â&#x2DC;Â&#x153;Ă&#x152;Â&#x2026;Â&#x2C6;Â&#x2DC;} Ă&#x152;Â&#x153; Â?Â&#x153;Ă&#x192;i° Â&#x201C;Ă&#x2022;Ă&#x192;Ă&#x152; Ă&#x192;>Ă&#x17E;] Â&#x2C6;Ă&#x152;½Ă&#x192; Â&#x153;Â&#x2DC;i Â&#x153;v Ă&#x152;Â&#x2026;i LiĂ&#x192;Ă&#x152; `iVÂ&#x2C6;Ă&#x192;Â&#x2C6;Â&#x153;Â&#x2DC;Ă&#x192; ½Ă&#x203A;i iĂ&#x203A;iĂ&#x20AC; Â&#x201C;>`itÂť She adds that it was only when she started to prep for Â&#x2026;iĂ&#x20AC; wĂ&#x20AC;Ă&#x192;Ă&#x152; LÂ&#x2C6;Â&#x17D;Â&#x2C6;Â&#x2DC;Â&#x2C6; VÂ&#x153;Â&#x201C;ÂŤiĂ&#x152;Â&#x2C6;Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; that she really got serious about transforming her body and her lifestyle. â&#x20AC;&#x153;It took a lot of discipline and focus LiV>Ă&#x2022;Ă&#x192;i Â&#x2C6;Ă&#x152; Ă&#x153;>Ă&#x192; Ă&#x152;Â&#x2026;i wĂ&#x20AC;Ă&#x192;Ă&#x152; Ă&#x152;Â&#x2C6;Â&#x201C;i I had ever followed a diet,
E
BEFOR
AFTER Age: 21 Lives: Pretoria Career: Personal Trainer I mel_trainor
92
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SHE LOST 6KG
her words... â&#x20AC;&#x153;There is always room for improvement. but I felt inspired to set a good example for other women and show them that anything is possible.â&#x20AC;? /GNKUUC UVCTVGF VQ GCV Ć&#x201A;XG to six smaller healthful meals a day. â&#x20AC;&#x153;I also cut out sugar, which Ă&#x153;>Ă&#x192; Ă&#x20AC;i>Â?Â?Ă&#x17E; `Â&#x2C6;vwVĂ&#x2022;Â?Ă&#x152; LiV>Ă&#x2022;Ă&#x192;i have a serious sweet tooth. But, Iâ&#x20AC;&#x2122;m still standing, which just proves that to get ahead in life, Ă&#x17E;Â&#x153;Ă&#x2022;½Ă&#x203A;i }Â&#x153;Ă&#x152; Ă&#x152;Â&#x153; Â&#x201C;>Â&#x17D;i Ă&#x192;>VĂ&#x20AC;Â&#x2C6;wViĂ&#x192;° By combining her new dietary approach and following an old-school bodybuilding workout split, which focuses on Ă&#x152;>Ă&#x20AC;}iĂ&#x152;Â&#x2C6;Â&#x2DC;} Ă&#x192;ÂŤiVÂ&#x2C6;wV LÂ&#x153;`Ă&#x17E; ÂŤ>Ă&#x20AC;Ă&#x152;Ă&#x192; each day, Melissa started to see the improvements she was after. â&#x20AC;&#x153;My previous coach, Peter Mathibela ÂJÂŤiĂ&#x152;iĂ&#x20AC;Â&#x201C;>Ă&#x152;Â&#x2026;Â&#x2C6;LiÂ?>ÂŽ is the man who got the ball rolling for me,â&#x20AC;? she recalls.
CHANGE IN APPROACH Melissa has since switched to her current coach, Julian Naidoo ÂJÂ?Ă&#x2022;Â?iĂ&#x192;Â?Â?>LÂŽ. â&#x20AC;&#x153;He has so much knowledge about the body and about nutrition and the training methods that work best for the stage. I always learn new and interesting things from him.â&#x20AC;? Her routine now also includes slow-paced cardio and Melissa enjoys mixing up her training by heading outdoors to work out with tyres or doing explosive plyometrics, once in a while. ĂŚÂ&#x2DC;` Ă&#x152;Â&#x2026;Â&#x2C6;Ă&#x192; VÂ&#x153;Â&#x201C;LÂ&#x2C6;Â&#x2DC;>Ă&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; Â&#x2026;>Ă&#x192; `iÂ?Â&#x2C6;Ă&#x203A;iĂ&#x20AC;i` Ă&#x20AC;iĂ&#x192;Ă&#x2022;Â?Ă&#x152;Ă&#x192;] Ă&#x153;Â&#x2C6;Ă&#x152;Â&#x2026; > ÂŤÂ&#x153;`Â&#x2C6;Ă&#x2022;Â&#x201C; Â&#x2C6;Â&#x2DC; i>VÂ&#x2026; Â&#x153;v Â&#x2026;iĂ&#x20AC; vÂ&#x153;Ă&#x2022;Ă&#x20AC; Ă&#x192;Â&#x2026;Â&#x153;Ă&#x153;Ă&#x192; Ă&#x152;Â&#x153; `>Ă&#x152;i° â&#x20AC;&#x153;Every time Iâ&#x20AC;&#x2122;ve stepped on stage Iâ&#x20AC;&#x2122;ve brought a trophy home. I now have three bronze medals, and one silver medal from my most recent competition. The only thing left to get is a gold!â&#x20AC;? Melissa says this desire to constantly progress is what drives her to continue. â&#x20AC;&#x153;There is always room for improvement. To me, progress is addictive. I never get enough. I now believe that there are no limits and that nothing is impossible, so I just keep going!â&#x20AC;? She has also learnt a great
deal about herself throughout her transformation, and about how her body responds to nutrition and exercise. â&#x20AC;&#x153;The learning aspect is endless. I learn new things every day! Along this journey Iâ&#x20AC;&#x2122;ve learnt Ă&#x152;Â&#x2026;>Ă&#x152; wĂ&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192; Â&#x2C6;Ă&#x192; Â&#x153;Â&#x2DC;i Â&#x153;v Ă&#x152;Â&#x2026;i }Ă&#x20AC;i>Ă&#x152;iĂ&#x192;Ă&#x152; mental challenges youâ&#x20AC;&#x2122;ll ever face, but to function optimally you need to create a balance DGVYGGP [QWT OKPF DQF[ and soul. I also look at life from a completely different point of Ă&#x203A;Â&#x2C6;iĂ&#x153; Â&#x2DC;Â&#x153;Ă&#x153;° ½Â&#x201C; Â&#x201C;Â&#x153;Ă&#x20AC;i VÂ&#x153;Â&#x2DC;w`iÂ&#x2DC;Ă&#x152; Â&#x2C6;Â&#x2DC; myself and the choices I make.â&#x20AC;?
To me, progress is addictive. I never get enough. I now believe that there are no limits and that nothing is impossible, so I just keep going!â&#x20AC;?
A HELPING HAND Ă&#x2022;Ă&#x152; Ă&#x192;Â&#x2026;i Â&#x2C6;Ă&#x192; Ă&#x152;Â&#x2026;i wĂ&#x20AC;Ă&#x192;Ă&#x152; Ă&#x152;Â&#x153; >`Â&#x201C;Â&#x2C6;Ă&#x152; that despite this new inner strength, she couldnâ&#x20AC;&#x2122;t have achieved success on her own. â&#x20AC;&#x153;I also received support from my mom, brothers and my boyfriend â&#x20AC;&#x201C; they are my greatest pillars of strength! My friend, Zola Mbanguta ÂJâÂ&#x153;Â?>Ă&#x161;Ă&#x203A;ÂŤÂ?>Ă&#x17E;ÂŽ also played an important role Â&#x2C6;Â&#x2DC; Â&#x201C;Ă&#x17E; wĂ&#x152;Â&#x2DC;iĂ&#x192;Ă&#x192; Â?Â&#x153;Ă&#x2022;Ă&#x20AC;Â&#x2DC;iĂ&#x17E; >Ă&#x192; Ă&#x192;Â&#x2026;i Â&#x2C6;Ă&#x192; a great motivator and fellow competitor. Iâ&#x20AC;&#x2122;m truly grateful to those who have stood by me, including the many people who I havenâ&#x20AC;&#x2122;t mentioned.â&#x20AC;? She adds that her transformation experience has also made her more disciplined, Always keep yet she takes more risks now. a balance of â&#x20AC;&#x153;Constantly trying to beat your macronutrients â&#x20AC;&#x201C; previous record in the gym has never cut out anything taken away my aversion to risk completely. Remember, and has shifted my view on the body still needs to failure. Itâ&#x20AC;&#x2122;s really not the end of vĂ&#x2022;Â&#x2DC;VĂ&#x152;Â&#x2C6;Â&#x153;Â&#x2DC; ivwVÂ&#x2C6;iÂ&#x2DC;Ă&#x152;Â?Ă&#x17E;° the world if you donâ&#x20AC;&#x2122;t succeed >Ă&#x152; wĂ&#x20AC;Ă&#x192;Ă&#x152;° 7Â&#x2026;>Ă&#x152; Ă&#x17E;Â&#x153;Ă&#x2022;½Ă&#x203A;i }Â&#x153;Ă&#x152; Ă&#x152;Â&#x153; `Â&#x153; Â&#x2C6;Ă&#x192; get up, shake it off and grab the bull by the horns even harder the next time around!â&#x20AC;? And this new mindset is FAVE HEALTHY DISH: what she tries to instill in Chicken stir-fry her clients now that she is a personal trainer. â&#x20AC;&#x153;I aspire FAVE TRAINING: to inspire people, especially Back and biceps women. I want to be the MUST USE SUPPLEMENTS: reason that people let go Whey protein, BCAAs, of their excuses, and help CLA, L-Carnitine them realise that anything is and L-Glutamine possible when you put your mind to it. Ă&#x152; Ă&#x153;Â&#x153;Â&#x2DC;½Ă&#x152; Li i>Ă&#x192;Ă&#x17E;] LĂ&#x2022;Ă&#x152; Â&#x2DC;Â&#x153;Ă&#x152;Â&#x2026;Â&#x2C6;Â&#x2DC;} Ă&#x153;Â&#x153;Ă&#x20AC;Ă&#x152;Â&#x2026; >VÂ&#x2026;Â&#x2C6;iĂ&#x203A;Â&#x2C6;Â&#x2DC;} iĂ&#x203A;iĂ&#x20AC; Â&#x2C6;Ă&#x192;tÂť
PHOTOGRAPHY BY Steven Butler Photography @steveb_photo www.steveb.co.za
MELISSAâ&#x20AC;&#x2122;S
Top diet tips
HER LIFE
IFBB ARNOLD CLASSIC AFRICA 2018 WHEN: 18-20 MAY 2018 / WHERE: THE SANDTON CONVENTION CENTRE, JOHANNESBURG / PHOTOGRAPHY BY: WWW.SKJPHOTOGRAPHY.CO.ZA
AMATEUR RESULTS JUNIOR WOMENâ&#x20AC;&#x2122;S BIKINI FITNESS 1. Isabela Borba (Brazil) 2. Ki-Yano Schoonraad (SA) 3. Kristen Lingen (SA) WOMENâ&#x20AC;&#x2122;S BIKINI FITNESS UP TO 1.60M 1. Isabela Borba (Brazil) 2. Karoline Lacaille (Australia) 3. Camile Marins (Brazil)
WOMENâ&#x20AC;&#x2122;S BODY FITNESS UP TO 1.58M Alethea Borman
WOMENâ&#x20AC;&#x2122;S BIKINI FITNESS UP TO 1.66M 1. Aleksandra Hadinger (Austria) 2. Shelby Neves (SA) 3. Esmari Prinsloo (SA)
OVERALL WOMENâ&#x20AC;&#x2122;S BODY FITNESS Lourdes Quinteros WOMENâ&#x20AC;&#x2122;S FITNESS Eva Banikova
WOMENâ&#x20AC;&#x2122;S BIKINI FITNESS UP TO 1.63M 1. Claudia Jovanovski (SA) 2. Delaine Sardinha (SA) 3. Isabelle Klusener (SA)
WOMENâ&#x20AC;&#x2122;S WELLNESS FITNESS Angela Borges
WOMENâ&#x20AC;&#x2122;S BIKINI FITNESS UP TO 1.69M 1. Esther Garcia (Spain) 2. Lisa-Marie Graham (UK) 3. Ki-Yano Schoonraad (SA) WOMENâ&#x20AC;&#x2122;S BIKINI FITNESS O/1.69M 1. Oksana Oleinik (Russia) 2. Zeynep Sayginer (Turkey) 3. Cassandre Jager (SA)
OVERALL WOMEN BIKINI FITNESS JUNIOR WOMENâ&#x20AC;&#x2122;S BIKINI FITNESS Isabela Borba
Oksana Oleinik
MASTERS WOMENâ&#x20AC;&#x2122;S BIKINI FITNESS 1. Oksana Oleinik (Russia) 2. Izette Strydom (SA) 3. Aleksandra Hadinger (Austria) WOMENâ&#x20AC;&#x2122;S BODY FITNESS UP TO 1.58M 1. Alethea Borman (SA) 2. Christa Erasmus (SA) 3. Alyssa Ramdass ((SA) WOMENâ&#x20AC;&#x2122;S BODY FITNESS O/1.58M 1. Lourdes Quinteros (Brazil) 2. Samantha Martingano (SA) 3. Leanne Keelips (SA)
WOMENâ&#x20AC;&#x2122;S PHYSIQUE Michaela Kohutova
WOMENâ&#x20AC;&#x2122;S BIKINI FITNESS Inge Daniela Moeller
WOMENâ&#x20AC;&#x2122;S WELLNESS FITNESS 1. Elaine Ranzatto (Angola) 2. Ariana Martins (Angola) 3. Sandra Costa (Angola)
PRO RESULTS WOMENâ&#x20AC;&#x2122;S FITNESS 1. Eva Banikova 2. Nikolett Szabo 3. Karina Permianova WOMENâ&#x20AC;&#x2122;S PHYSIQUE 1. Michaela Kohutova 2. Ethel Heredia 3. Ade Bishop WOMENâ&#x20AC;&#x2122;S BODY FITNESS 1. Adela Ondrejovicova 2. Lourdes Quinteros 3. Sidibe Khoudiedji
94
WOMENâ&#x20AC;&#x2122;S BIKINI FITNESS 1. Inge Daniela Moeller 2. Deniz Saypinar 3. Kristina Narbutaiyte WOMENâ&#x20AC;&#x2122;S WELLNESS FITNESS 1. Angela Borges 2. Elaine Ranzatto 3. Sina Teresa
JULY - AUGUST 2018 | XXX mUOFTTNBH DP [B
WOMENâ&#x20AC;&#x2122;S PHYSIQUE 1. Ade Bishop (UK) 2. Adele Jacobs (SA) 3. Katy Brand(SA)
WOMENâ&#x20AC;&#x2122;S BIKINI FITNESS UP TO 1.69M Esther Garcia WOMENâ&#x20AC;&#x2122;S BIKINI FITNESS UP TO 1.63M Claudia Jovanovski
WOMENâ&#x20AC;&#x2122;S FITNESS 1. Kalina Zygowska (Poland) 2. Philippa Wilkie (SA) 3. Gladys Tladi (SA)
IFBB ARNOLD CLASSIC AFRICA 2018 CONTINUED
WFF PRETORIA CLASSIC PRO-AM WHEN: 12 MAY 2018 / WHERE: UNISA, PRETORIA / PHOTOGRAPHY BY: SOULBY JACKSON
RESULTS LADIES BODYBUILDING 45+ 1. Amanda Strydom 2. Doret Rademan 3. Julie Carletti LADIES FITNESS BODYBUILDING 1. Chantelle van Zyl LADIES PERFORMANCE BODYBUILDING 1. Chantell Wilson 2. Vaughneen Veale 3. Marelize Cherry
WOMEN’S BIKINI FITNESS UP TO 1.66M Aleksandra Hadinger
BIKINI 30+ Nikki Pennel
LADIES ATHLETIC FIGURE 1. Engela Loots
LADIES ATHLETIC FIGURE Engela Loots
BIKINI U/24 & BIKINI PRO Anri de Jongh
LADIES SUPERBODY 1. Suzaan du Plessis 2. Leonie van Jaarsveld 3. Nadine Yates FEMALE SPORTSMODEL U/24 1. Chante Pieterse FEMALE SPORTSMODEL U/1.63M 1. Janine Barnard FEMALE SPORTSMODEL O/1.63M 1. Meghan Henessy
WOMEN’S FITNESS Kalina Zygowska BIKINI U/1.63M Melissa Botha
FEMALE SPORTSMODEL 30+ 1. Sumara du Preez 2. Antonina Vorobyova 3. Cristi Theron FEMALE SPORTSMODEL PRO 1. Sumara du Preez 2. Meghan Henessy 3. Antonina Vorobyova
FEMALE SPORTS-MODEL 30+ & PRO Sumara du Preez
BIKINI O/1.63M Yvette Ferreira
WOMEN’S PHYSIQUE Ade Bishop
LADIES EXTREME 1. Eudodia Calitz 2. Regina Jonga 3. Madelein Botes LADIES BODYBUILDING 1. Riana Cahill 2. Engela Loots 3. Eudodia Calitz
FEMALE SPORTSMODEL U/24 Chante Pieterse
BIKINI U/24 1. Anri de Jongh 2. Marinique Backer 3. Samantha Snodgrass BIKINI U/1.63M 1. Melissa Botha BIKINI O/1.63M 1. Yvette Ferreira 2. Carla Naude 3. Michelle van Niekerk BIKINI 30+ 1. Nikki Pennel 2. Lauren Monk 3. Daniela Vannucchi
WOMEN’S WELLNESS FITNESS Elaine Ranzatto
LADIES FITNESS BODYBUILDING Chantelle van Zyl
FEMALE SPORTS-MODEL U/1.63M Janine Barnard
FEMALE SPORTS MODEL O/1.63M Meghan Henessy
BIKINI PRO 1. Anri de Jongh 2. Nikki Pennel 3. Yvette Ferreira
IFBB MILLENNIUM GOLD PLATE WHEN: 14 MARCH 2018 / WHERE: KALEIDEO AUDITORIUM, KEMPTON PARK / PHOTOGRAPHY BY: SOULBY JACKSON
RESULTS LADIES FITNESS BIKINI O/35 1. Rowanne Morris 2. Antoinette Nel 3. Nikki Pennel LADIES WELLNESS FITNESS 1. Iryna Tokar 2. Leyla Sonmez 3. Charne Diener LADIES BEACH BIKINI UP TO 1.63M Ralie Kapp
LADIES FITNESS BIKINI UP TO 1.66M Farai Gomwe
WOMEN’S PHYSIQUE 1. Adele Jacobs
LADIES BODY FITNESS Rina Campbell
LADIES BEACH BIKINI UP TO 1.63M 1. Ralie Kapp
OVERALL LADIES BEACH BIKINI
WOMEN’S FITNESS 1. Philippa Lamont Wilke
Larrissa Meyer
LADIES BODY FITNESS 1. Rina Campbell 2. Sam Martingano 3. Ana Fernandes LADIES BEACH BIKINI O/1.63M 1. Larrissa Meyer 2. Bianca Janse van Rensburg 3. Kathrine Houcki LADIES FITNESS BIKINI UP TO 1.66M 1. Farai Gomwe 2. Megan Wesson 3. Britney Smith LADIES WELLNESS FITNESS Iryna Tokar
WOMEN’S FITNESS Philippa Lamont Wilke
LADIES FITNESS BIKINI O/1.66M 1. Rowanne Morris 2. Jessica Lovett 3. Cassandra de Jager
WOMEN’S PHYSIQUE Adele Jacobs
OVERALL LADIES FITNESS BIKINI Rowanne Morris
IBFF PRO DIVA RESULTS 6''0 /1&'. 1. Elouise Pretorius 2. Carmen van der Merwe 3. Emma Hoogenhout FITNESS U/1.65 1. Ciwanay Malan 2. Michelle van Niekerk 3. Roxy Burdett FITNESS O/1.65 1. Michelle McCall 2. Kayla Engelbrecht 3. Susan Fourie FITNESS O/35 1. Nadine Yates 2. Susan Fourie 3. Penny Wilbers FITNESS O/40 1. Rochelle van der bank 2. Sanet Eggett 3. Penny Wilbers
WHEN: 5 MAY 2018 / WHERE: KEMPTON PARK / PHOTOGRAPHY BY: STEVEN BUTLER FIGURE 1. Suzaan du Plessis 2. Nadine Yates 3. Michelle Siebert BIKINI 21-34 1. Ciwanay Malan 2. Michelle McCall 3. Rolynne Wilken BIKINI 35+ 1. Vicky Keates 2. Madel Reinhardt 3. Martie Morris FITNESS MODEL 1. Susan Fourie 2. Claire Brown 3. Taylor Jansen van Rensburg
BIKINI 21-34 & FITNESS U/1.65 Ciwanay Malan
BIKINI 35+ Vicky Keates
FITNESS O/1.65 Michelle McCall
6''0 /1&'.| Elouise Pretorius
FITNESS O/40 Rochelle van der bank
TRUE STRENGTH GETS YOU LEAN AND FIT
OPTIMUM NUTRITION
OPTIMUM NUTRITION
GOLD STANDARD 100% WHEY
OPTIMUM NUTRITION OPTI-MEN
PROTEIN POWDER OF THE YEAR
BRAND OF THE YEAR
MULTIVITAMIN OF THE YEAR
2017
2017
2017
Even More People Are Now Using This Trusted Fat Burner One thing that clearly sets the NPL ProLifestyle Series apart from any other brand is that our products contain no secret ingredients or thought up names for the contents of our products.
That is why our products are the most talked about, trusted and best rated when it comes to knowing what you put into your body. Our customers all agree that NPL is Performance Nutrition You Can Trust!
IDEAL FOR INDIVIDUALS SEEKING
+ WEIGHT CONTROL + APPETITE CONTROL + MENTAL FOCUS
NPL is the first supplement brand to use Non Proprietary Blends. It is your right to know what you put into your body. No Proprietary Blends means transparency on our products with full ingredient disclosure. Know exactly what you get in every quality product.
NPL Thermo Cuts is an enhanced weight control aid, designed to target fat cells and increase energy levels. The precision ratio of combination ingredients thermogenic aimed to assist in accelerating your metabolism while you support a healthy lifestyle. Experience heightened levels of focus and energy and reach your weight loss goals.
How does your fat burner measure up? Does it disclose all the ingredients in their actual individual dosages or are the amounts hidden behind proprietary blend names?
For best results, combine Thermo Cuts with a calorie controlled diet and moderate exercise.
NPL ProLifestyle Series uncompromising quality standards ensures that you always get Performance Nutrition You Can Trust.
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NPL products are manufactured only in NSF and cGMP facilities. NPL, Performance Nutrition You Can Trust, NO Proprietary Blends, Quality Driven and Pro Lifestyle Series are Trade marks of Nutritional Performance Labs. Š All rights reserved.