Fitness duancondotel march april 2018 by nguyenducthanhminh

HIS EDITION

ANTHONY SIKANADZE

BUILD MAXIMUM MUSCLE

WINS THE NPL ULTIMATE COVER MODEL SEARCH

P U R E POW ON EDITI THE

FIVE E LIFESTYL HACTKPESRFORMANCERNS BOOS REATER RETU & GET G R EFFORT FOR YOU

www.fitnesshis.co.za

ISSUE 34 R45.00

MARCH - APRIL 2018 PRINTED IN SOUTH AFRICA OTHER COUNTRIES R39,47 EXCL TAX

BUILD BIGGER,

BETTER ARMS WITH SERGI CONSTANCE

NE W

Ryan Terry

USN BRAND AMBASSADOR 1ST ARNOLD CLASSIC CHAMP 2017. 4TH MR. OLYMPIA MENâ&#x20AC;&#x2122;S PHYSIQUE 2016. 1ST MR. GREAT BRITAIN WINNER 2010. IFBB PRO. MR. INTERNATIONAL.

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CONTENTS

>> On the cover Anthony Sikanadze Anthony Sikanadze ant_sik

POWER UP

>> Image by Richard Cook

www.richardcook.co.za RichardCookZA

12 Events calendar What is happening?

14 Ask Fitness His Edition All your health and fitness questions answered

21 Grooming

MALE FIXATION Nicolene Booysen

Key steps to better skin care

30 Cover profile Anthony Sikanadze is the NPL Fitness His Cover Model Search winner!

34 Fitness lifestyle hacks Tricks to boost that all-important training session

36 Saddle up Cycling does not affect menâ&#x20AC;&#x2122;s sexual health

38 Use your head to get ahead How your mind can improve your performance

76 42

DOMINATE YOUR DIGESTION The impact of your diet on body composition

40 Safety first approach to EMS Latest safety guidelines for Electro Muscle Stimulation

TRAINING 50 Fitness news

ARMS WITH SERGI CONSTANCE Create guns of legendary proportions

Research, news and the latest products to boost your health and fitness

52 Training guide Get killer abs by doing a dragon flag

54 Form first Pistol squat: Develop strength and improve mobility

56 Fix your form Get the basics right on the deadlift, squat & bench press

59 Thinking inside the box To games or not to games?

60 Take your medicine High-intensity medicine ball circuits for superior conditioning

SUPPLEMENTS & NUTRITION 68 Supplement news Power your performance

69 Protein power up! Protein brownie bites

70 Powerful probiotics Bacteria to keep your gut healthy

72 Nutrition news Eat clean, live healthy

4 MARCH - APRIL 2018

EDITOR’S LETTER

DON’T MISS OUT! WHAT READERS HAVE BEEN UP TO ON INSTAGRAM

BELIEVE IN YOURSELF It has been an interesting start to 2018. Despite only being halfway through the second month of the year (at the time of writing this) I had already faced innumerable challenges and crises. From personal challenges at home, a tough work environment and a mounting workload, to an on-going struggle to regain running form after a wayward and unstructured end to 2017, I found myself struggling to comprehend how I could manage it all. I’ll admit there were times when I felt like it was all too much and the thought of crawling back into bed and pulling the duvet over my head until all my troubles magically disappeared crossed my mind on more than one occasion. Eventually, though, I pulled myself together and got my head straight. All it took a simple shift in mindset to change the year’s trajectory. No, the issues and challenges I faced didn’t miraculously disappear. Rather, I chose to back myself. I chose to believe in my abilities to cope – to get through the workload to meet the seemingly endless deadlines; to find solutions to the problems at home instead of just stressing out over everything; to START YOUR JOURNEY HERE:

double down on my training and make the time to get to gym and run consistently, even if everything else in life felt overwhelming. I soon realised that self-belief is the ultimate enabler when it comes to overcoming the many obstacles that may lie ahead of you on your path to success. Simply believing that you have the capacity and capabilities to tackle any task, or solve any problem is more than half the battle won. Whether it’s digging yourself out of a financial hole, finding a workable solution to the latest crisis, or simply sitting down to get through that 4,000 word feature with your deadline fast approaching, knowing that you have what it takes to get through it all and deliver, no matter what, will see you through to the end. The mind is often funny like that. We’ve often faced similar situations and overcome other challenges, yet every time a stressful situation arises the mind’s first instinct is to freeze and freak out. Believe me, writer’s block seems to be a daily occurrence these days. But it’s at that point of mental resistance when you’re faced with the choice – the choice to curl up and resist all that afflicts you, or the choice to believe in yourself; in your capabilities, your competency and your ability to endure, cope and succeed. We all experience periods of self-doubt, procrastination, negative thinking and anxiety about our ability to perform or overcome the obstacles and challenges that stand in our way. But you’ll never know the true extent of your capabilities unless you take that first step and tackle the task at hand. So let go of your self-doubt and replace it with unwavering selfbelief in your abilities. Based on personal experience, when you do you’ll constantly be surprised at the outcome. I hope your 2018 is going from strength to strength...

PEDRO VAN GAALEN

Editor

@PedrovanG

USE YOUR HEAD TO GET AHEAD How your mind can improve your physical performance

6 MARCH - APRIL 2018

@pedrovang

@calaesthetics777

@dazfit_wffpro

@dylanneser

@jason_dunning_fitness

@robbi_crafford_bodybuilding

@zola_vplay copy

FIX YOUR FORM

TURN TO

PAGE

56 ON THE COVER...

TRAINING, NUTRITION & SUPPLEMENT ADVICE THAT WORKS

IN THE GYM WITH LEGENDARY SERGI CONSTANCE PG 42

FOLLOW US ON TWITTER @FITNESSHISEDITION OR INSTAGRAM @FITNESSHISEDITION OR FIND UPDATES ON FACEBOOK WWW.FACEBOOK.COM/FITNESSHE

PUBLISHER’S LETTER

IT COULD BE YOU! When you pick up a bodybuilding or fitness magazine for the first time, it’s often because you’re awe-struck by the physique and the personality of the athlete gracing the cover. I recall, when I first started training, how I would look at the covers of these magazines and be filled with respect and admiration for all the hard work that went in to building such great physiques. I’d also wonder if that would ever be something I could achieve. Perhaps you feel the same way today? But it’s for these reasons that I have the greatest of pleasure in presenting competitions such as our NPL Ultimate Cover Model Search. A platform like this allows us to really dig deep into our

readership to find the hidden talent out there and prove, once and for all, that even you, the reader, is capable of gracing the cover of a respected magazine This fact alone should inspire thousands of South Africans who are striving to reach their goals in the hopes of one day achieving such an accolade. We searched long and hard to find a winner fir this competition, but we didn’t just go for the best physique on offer. Representing a brand and becoming an inspiration to thousands commands so much more than the mere ability to build a great body. We wanted someone who was humble, down to earth, engaging and eager to learn, in addition to having that aspirational aesthetic. Anthony Sikanadze checked all those boxes, and more! What a great guy he is to work with. You can expect a ton more from this young gun inside our magazine in future issues. We also look forward to seeing even more of you, the reader, as we invite you to join in and show us what you’re made of. Hopefully you’ll also be able to use the platform we offer as a launchpad to build a career for yourself in the industry. And with the year well and truly in full swing we’re also excited to announce that we’ve got a ton of ideas that we’ll be sharing with you in coming issues. I guarantee that they’ll take you and your fitness goals to the next level. I’m also pleased to announced that I will personally be organising and managing Paul Dillett’s WBFF South Africa show this year, which will take place at Carnival City on 16 June. We’re going to put on a show like no other – you won’t find a more glamorous event on the 2018 calendar. So make sure you book your seat as we bring you the best of the best that SA has to offer. On that note, keep your food clean, your weights heavy and your intensity cranked all the way up to ‘crazy’. If you do, who knows? Perhaps we’ll see you in the next edition.

PUBLISHER ANDREW CARRUTHERS andrew@maverickpublishing.co.za

EDITOR PEDRO VAN GAALEN pedro@maverickpublishing.co.za

DEPUTY EDITOR WERNER BEUKES CO-PUBLISHER Tanja Schmitz

ADMINISTRATION Leoni Needham

PHOTOGRAPHERS Jason Ellis, Cindy Ellis, Hennie Lombard, Slade, Michael Neveux, James Patrick, Soulby Jackson

SENIOR DESIGNERS Christian Nel, Teya Esterhuizen

CONTRIBUTORS & ADVISORY Gareth Powell, Sean Johnson, Julian ReichmanIsraelsohn, Garrath Rosslee

TECHNICAL Cory Schmitz

ADVERTISING SALES ANDREW CARRUTHERS andrew@maverickpublishing.co.za 011 791 3646

PUBLISHED BY THE MAVERICK PUBLISHING CORPORATION Publishers of Muscle Evolution, fitness magazine and FATLOSS magazine. www.maverickpublishing.co.za Postnet suite 99, Private Bag X8 North Riding, 2162 Head Office: +27 11 791 3646 Fax: 086 660 4761 E-mail: info@fitnesshe.co.za www.fitnesshe.co.za Unit 7, Ground Floor, Boskruin View 181 Girdwood road, RandparkRidge, 2169

DISTRIBUTION ENQUIRIES

RNA DISTRIBUTION, Tel +27 11 473 8700

FOR SUBSCRIPTION ENQUIRIES Ramsay Media Tel 0860 100 456; Fax 086 670 4101 International +27 21530 3385; Email: subs@ramsaymedia.co.za

ANDREW CARRUTHERS

Publisher

_MAV3RIK_

ARMS WITH SERGI The blueprint to creating biceps and triceps of legendary proportions

FROM THE PUBLISHERS OF Combined circulation of 82,000 magazines

8 MARCH - APRIL 2018

mav3rik

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 publication office. The Maverick Publishing Corporation reserve the right to reject any advertising without notification, and will not publish any editorial material nor advertising that we feel does not comply with our readership audience. All Stock photography via www.dreamstime.com & www.shutterstock.com

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POWER UP

■ GENERAL NEWS

ARNOLD CLASSIC AFRICA RETURNS IFBB Elite Pro Cards will be up for grabs at the third edition of the highly anticipated Arnold Classic Africa (ACA). The show forms part of the biggest multi-sport event on the African continent, which is being hosted at the Sandton Convention Centre in Johannesburg from 18 to 20 May 2018. It will also be the first edition of an IFBB Elite Pro event on local soil following the split within the ranks of the IFBB. The Arnold Classic in Africa, South America and Europe will work with the newly established IFBB Elite Pro League, while the Arnold Classic in the USA and Australia still fall under the management of the IFBB Pro League and the National Physique Committee (NPC). The registration, weigh-in and measurements of participating athletes will take place at the Sandton Convention Centre on Thursday, 17 May 2018 from 10:00 to 18:00. Amateur men’s physique divisions that will be on offer at the 2018 ACA will include: GROUP A (FRIDAY, 18 MAY 2018, 09:00) ■ Men’s Fitness ■ Muscular Men’s Physique GROUP B (SATURDAY, 19 MAY 2018, 09:00) ■ Junior (16-23 years) Men’s Physique ■ Masters Men’s Physique 40-49 years ■ Masters Men’s Physique 50 years & over ■ Men’s Physique Up to 1.70m ■ Men’s Physique Up to 1.74m ■ Men’s Physique Up to 1.78m ■ Men’s Physique Over 1,78m

GET READY TO RUMBLE! undefeated former SA Professional Bantam In March, Virgin Active is launching Rumble, a boxing-inspired group training & Featherweight Kickboxing Champ Josh Cassius Cloete. Rumble enables members session that offers a full-body workout to train like boxers without taking any and a chance to release some tension. contact. It consists of a 60-minute workout Rumble is a brand new form of fun, high energy boxing that works to improve overall over nine rounds of skipping, jabbing and punching that will blast away up to 700 fitness and stamina through a total-body, calories. Rumble will be available at 70 calorie burning workout. Rumble was developed by national kickboxing coach and Virgin Active health clubs country wide. Find your closest Rumble class by visiting www.virginactive.co.za.

POWER UP!

ALL THE LATEST NEWS IN THE WORLD OF FITNESS APP

Subscriptions from $14.99/month or $99.99/full year Available for iOS or Android devices

AAPTIV Aaptiv gives users unlimited access to audio-based and music-driven fitness classes led by certified personal trainers. Experience more than 2,500 workouts in a variety of categories including running, elliptical, high-intensity interval training (HIIT), race training, rowing, strength training, stretching, yoga and more. With 30 new classes added each week, there’s a workout for every interest and fitness level. Workouts from 7 minutes in length to complete training programmes are available. Users can also download classes to listen offline.

Visit www.arnoldclassicafrica.com for more information.

GET YOUR BOOST AT THE IV BAR Intravenous (IV) therapy has moved out of the hospital and into the mainstream with the launch of The IV Bar, a medically supervised intravenous therapy studio in Melrose North, Johannesburg. The IV Bar offers a range of drips to boost immunity and support recovery from training, illness, or even the after-effects of a night out on the town. IV therapy is part of the global shift towards preventative and holistic treatments to enhance health, wellness, beauty, and aid with sports endurance. It does not replace the vital basics of eating well and exercising often, but enhances health and reduces illnesses. IV therapy improves the absorption rate of vitamins and minerals, with users

10 MARCH - APRIL 2018

enjoying its benefits directly and immediately. This contrasts with the 20-30% absorption rate of oral vitamins, and the 60% absorption rate of vitamin B injections, both of which take time to take effect. The IV Bar’s menu of drips help with hydration, enhancing energy, increasing immunity, and help sports people boost their endurance and recover faster. Drips take as little as 15-30 minutes to infuse, with dosage frequency varying according to individual needs. In a collaboration with the Blubird Medical Centre, The IV Bar consults regularly with Dr Daniel Israel, who is on hand to offer clinical insights and opinions before the IV Bar’s own registered nurse administers the chosen solution.

TOP READS THIS MONTH WHAT THE FAT? By Grant Schofield, Dr Caryn Zinn, Craig Rodger For decades, the brightest minds in the nutrition and science field have had fat pegged as the bad guy. As a result, many of us have been enslaved by an outdated food pyramid which has pushed us to eat carb-laden and processed food. As the evidence mounts against sugar and processed carbohydrates, it’s time to flip the pyramid and break free of the fat phobia. In this practical guide, the authors present inspiring success stories, compelling evidence, and simple ways to “eat upside-down”. Forget everything you were taught at school, flip the food pyramid on its head and start nourishing your body the way it was designed to be nourished. R380

SUPER BLEND ME!: THE PROTEIN PLAN FOR PEOPLE WHO WANT TO GET SUPER LEAN AND SUPER HEALTHY, SUPER FAST By Jason Vale Juicing expert Jason Vale is back with his first ever protein-based blending plan. It’s his quickest and easiest programme to date. Due to its rich, plant-based high-protein recipes, it has also been designed with physical exercise in mind. Whether you’re an athlete or just someone who likes to exercise daily, Super Blend Me! has been designed with satisfaction, speed and convenience in mind. All ingredients can be conveniently found in any major supermarket and are all recognisable! There’s also a 7-, 10-, 14- or 21-day Super Blend Me! Challenge designed to achieve specific goals. $12.99 www.amazon.com

THE TELOMERE EFFECT (KINDLE EDITION) By Dr Elizabeth Blackburn, Dr Elissa Epel A ground breaking book on the history of telomeres offering fresh advice on how to slow down ageing and lengthen life. The book specifically looks at ideas including; how biological age is not chronological age; a biological basis for the mind-body connection, how sleep and diet can affect telomeres; and, shockingly, how mothers who are highly stressed during pregnancy have children with shorter telomeres. It also offers tools and advice on how to determine cellular age and telomere health. $10.60 www.amazon.com

POWER UP

■ EVENTS CALENDAR

2018 REEBOK CROSSFIT OPEN The Open is the first stage of the CrossFit Games season and is the largest community event of the year. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Athletes can complete the workouts at a CrossFit affiliate with a judge, or film it from anywhere in the world and submit a link as proof. At the end of five weeks, the fittest move on to the next stages of competition: The Regionals and The Online Qualifier. DATES: 18.1: 22-26 February 18.2: 1-5 March 18.3: 8-12 March 18.4: 15-19 March 18.5: 22-26 March

Visit Games.CrossFit.com to sign up and log your score each week. Quinton Van Rooyen

EVENTS Event organisers have shaken up the series with the inclusion of a new venue in Soweto, Gauteng.Warriors will be presented the same challenge to conquer a set number of obstacles, but with an exciting urban feel! All fitness levels are catered for with three categories on offer – Rookie, Commando and Black Ops. Those who are interested in some extra high-speed action have the option of entering the popular Reebok Sprint Race. This is a shorter and more compact obstacle course which can be entered individually or as a team. TOYOTA WARRIOR EVENT #3 Venue: Soweto, Johannesburg, Gauteng Date: 17, 18 March 2018 TOYOTA WARRIOR EVENT #4 Date: 14, 15 April 2018 Venue: Cape Town, Western Cape www.warrior.co.za

12 MARCH - APRIL 2018

OLD MUTUAL TWO OCEANS MARATHON

The 49th consecutive Old Mutual Two Oceans Marathon will be run on the traditional route via Chapman’s Peak, Hout Bay and Constantia Nek (unless deemed unsafe by authorities). The weekend-

TOYOTA WARRIOR POWERED BY REEBOK

long event consists of the 56km Ultra marathon, the half marathon, trail run, international friendship run and fun run. Venue: Cape Town, Western Cape www.twooceansmarathon.org.za

7 8 APRIL

IMAGE BY: CHRIS HITCHCOCK

17 18 MARCH

30-31M A R C H

FEDHEALTH IMPI CHALLENGE #1

The Fedhealth IMPI Challenge focuses on family involvement, healthy living and getting outdoors. Entrants can look forward to exciting innovations in 2018, including new obstacles, an increased prize purse in the Elite Race and sponsor activations. This adrenaline-pumping experience will test fitness levels, challenge fears and celebrate accomplishments. Entrants are encouraged to let creativity reign in the best dressed competition. Competition winners will take home awesome prizes. Venue: Coetzenburg, Stellenbosch, Western Cape www.impichallenge.co.za

Mudzinganyama and Edwin Sesipi

2729 APRIL

AFRICANX TRAILRUN PRESENTED BY ASICS

The Cape Winelands will host the 10th edition of this popular multi-stage trail running event in the Western Cape. The race will be held over three days, covering a new challenging route. Venue: Boschendal Wine Estate, Western Cape www.stillwatersports.com

PHYSIQUE AND BODYBUILDING CONTESTS

M A R C H 2, 3

PCA South Africaâ&#x20AC;&#x2122;s Biggest Development Show

23, 24 PCA Conrad Nagel Xtreme Classic (Only SA show to qualify for 2018 BodyPower)

IFBB Champions Arise (Arnold Classic Afwrica Qualifier)

24 24 31

IFBB Kwa-Zulu Natal Novice Show Elite Athlete Extravaganza IFBB Western Cape Novice Show

A P R I L 7 14 14

PCA Destiny Classic, Rise of Iron IBFF Kroonstad Classic NABBA/WFF Muscle Dynamix Classic (Private Show)

IFBB Millennium Gold Plate (Arnold Classic Africa Qualifier)

IFBB Buffalo City Classic (Arnold Classic Africa Qualifier)

14 IFBB Buffalo City Novice Show 20-22 IFBB Arnold Classic South America in Sao Paulo, Brazil (IFBB Elite Pro)

IFBB King Shaka Classic (Arnold Classic Africa Qualifier)

21 21

IFBB Nelson Mandela Bay Novice Show IBFF Misumzi Wakashe Classic (East London/Border)

IBFF Klerksdorp Classic Development Show

NABBA/WFF Bloem Classic (Private Show)

IFBB SA Xtreme in Cape Town (Arnold Classic Africa Qualifier)

28 28

IFBB Mpumalanga Novice Show IFBB Oliver Tambo Novice Show

Far feft: Gabriel Mosala won the Fitness Sports Model Hot Pants at the Elite Athlete Extravaganza 2017 Left: Jacques Fagan took the Men Athletic Physique Overall title at the IFBB Millennium Gold Plate 2017

POWER UP

■ READER Q&A

“IF YOU’RE PLANNING TO ENGAGE IN HIGH-INTENSITY METABOLIC CONDITIONING THEN STEPS AND BENCHES AREN’T WORTH THE MONEY.”

ASK THE EXPERTS >> Question was answered by Mario van Biljon and Pedro van Gaalen

HOW EFFECTIVE IS TRAINING AT HOME? Q

Due to financial constraints I’ve had to cut my gym membership from my budget. Will I still be able to get an effective workout at home? Adam

It’s always a tough decision to make, but for the sake of your financial future you’re doing the right thing. But before I get into the benefits and possibilities of training at home, I would recommend that you do some shopping around to find other gym options. Some memberships are now as cheap as R99 per month. That’s not a massive financial commitment in most instances. But there is no reason why you can’t get an effective workout at home, even if you only train with your body weight. However, a few simple (and relatively cheap) accessories can offer a great deal of variety. With some ingenuity and creative thinking you can also use common everyday items around the

14 MARCH - APRIL 2018

house to augment your training. In terms of basic equipment, I would recommend at least the following:

can eliminate the need for certain types of equipment. For instance, if you’re planning to engage in high-intensity metabolic conditioning then steps and benches aren’t worth the money. And don’t forget to compare prices to see where you can get the best value for money. Just remember that cheaper isn’t always the best option. While you might save some money initially, you may have to replace equipment that breaks after only a few sessions. Next, create yourself a space in your home or in your garden where you can train. If you do not have a dedicated room for your workout area, look for a spot that has enough surface space for your basic movements – you ideally want to be able to do something like skipping without any interference. If you’re keeping it indoors, select a space that will be free from distractions so that you can focus on your workouts. With that you’ll be ready to train. The key to constructing effective home workouts is to combine the right type of exercises with the right programming.

STEP 1: SELECT YOUR CORE MOVEMENTS It is best to select combination movements – exercises that combine two or more movements – to form the core of your workout. Ideal options include squat jumps, lunge jumps, burpees, or tuck jumps.

STEP 2: ■ ■ ■ ■ ■ ■

Skipping rope Stability ball Resistance bands Sandbag Kettlebells Suspension trainer

Determine how much you have to spend based on your financial constraints, giving thought to what you want to achieve. By focusing on the style of exercise you prefer to engage in you

“With some ingenuity and creative thinking you can also use common everyday items around the house to augment your training.”

ELEVATE THE HEART RATE A great way to really boost the burn and get a cardio benefit is to follow each combination movement with a cardio burst. Skipping, shuttle sprints or jumping jacks are ideal. These moves will keep your heart rate elevated.

STEP 3: ACTIVE RECOVERY As there is less resistance involved in bodyweight training or exercising with basic equipment, you need to manipulate

your intensity in other ways. The best way to do this during an at-home session is to never stop moving. So, instead of taking a break, perform a few less intense movements that incorporate fewer muscles and require less energy than the previous two steps. This could include exercises such as bodyweight dips, push ups, static lunges or bodyweight squats.

STEP 4: FINISH THE CIRCUIT WITH AB WORK To ensure you target the body holistically it’s important to also include some core work. Ab training is great because it can be intense – think high tempo mountain climbers or bear crawls – or less intense for some extra active recovery time – think planks, sits ups or V-sits. With this structure you simply keep repeating the circuits as many times as you want (or can) to get a highly effective workout in 45-60 minutes. There are endless resources online or via home workout apps to give you ideas on how you can mix up the movements and keep things interesting. I have no doubt that with this approach and a solid diet, you’ll continue to add muscle. You’ll also get a serious boost in conditioning and fitness. Who knows, when you’re back on your feet and can afford a gym membership again, you may feel that you have everything you’ll ever need at home.

HITTING A CEILING

I’ve been training at home for a while now, but I don’t seem to be making any more progress. How can I up the intensity of my home workouts without adding weights for resistance? Jabu

“There are endless resources online or via home workout apps to give you ideas on how you can mix up the movements and keep things interesting.”

BENEFITS OF TRAINING AT HOME: It’s time efficient – no more waiting around to use equipment. You don’t have to deal with sweaty equipment that hasn’t been wiped down. There’s no reason to ever miss a workout. Train whenever you want, or can. Spend more time actually exercising as you don’t have to factor in the drive to the gym. With many gym memberships at national chains in excess of R500 a month, training at home can offer significant savings. And no more annual membership price increases!

CHECK OUR THESE PLACES TO SHOP FOR GOOD QUALITY HOME WORKOUT EQUIPMENT: ■ www.mifitness.co.za ■ www.fitnessnetwork.co.za ■ www.fitnessworld.co.za ■ Game ■ Makro ■ Mr Price Sports ■ Sportsman’s Warehouse

Whether you train at a gym or at home, the body adapts best when it is progressively overloaded as this stimulus forces it to adapt. Adding weight to a bar is the obvious answer to this question, but as you’ve mentioned you don’t want to add weights to the equation we shall look at other methods to reignite that adaptive response.

TIP #1: UP THE VOLUME The other variables that we have at our disposal when training at home are intensity and/or volume. If you’ve been working in the 15-25 rep range it’s time to go higher, much higher. Try working to failure for a few weeks to significantly boost the volume. You can also add more sets or circuits to your normal routine so that you perform more work over a set time period. You can also restructure your daily sessions to predominantly target one muscle group a day instead of the usual full-body sessions that are synonymous with home training. For example, you could perform squats, lunge variations, step ups,

and stair climbs back to back in a single session to overload your quads. Apply the same principle to your other body parts over the course of the week to overload each muscle group.

TIP #2: EXPLODE Explosive plyometric movements are a great way to take your normal exercises to the next level to keep seeing results. When you reach the ceiling in terms of traditional bodyweight training you can start performing a few jump squats at the end of a set to really fatigue the muscles. You can also add in a few new exercises like box jumps or clap push-ups as suitable alternatives to traditional moves. Performing dedicated plyometric sessions is

another option to really boost the intensity of your training.

TIP #3: HARNESS THE POWER OF ONE When you get to a point where a common exercise like squats requires less effort to perform than it previously did, it’s time to think unilaterally – one-sided exercises that is. Bulgarian split squats, pistol squats, one-arm pull-ups, Romanian deadlifts, single-leg calf raises, and onearm push-ups are all great ways to make common exercises more difficult. They will also incorporate more stabiliser muscles and require greater core stabilisation. They are therefore ideal exercises to ensure progression in a workout, which means continued gains!

www.fitnesshis.co.za 15

POWER UP

■ FIT TECH

SKULLCANDY SPORT PERFORMANCE LINE Skullcandy’s updated Sport Performance line includes the XTfree™ wireless and XTplyo™ earbuds. Skullcandy designed the innovative XTfree and XTplyo to meet the demands of high intensity interval training. The XTfree, debuts Skullcandy’s MicroSport™ Tech - Bluetooth® functionality. At under 16g, the XTfree is one of the lowest profile and lightest earbuds available. These earbuds include an OnBoard™ microphone and remote that allows the user to take calls, adjust volume and control their music while working out. Also offers six-hour battery. Both the XTfree and XTpylo utilise TripleLock™ Tech, Skullcandy’s trifecta of proprietary technologies that work together to keep your earbuds securely in place. www.luksbrands.co.za.

XTfree: R1 599 XTplyo: R499

FIT TECH

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R575, Available at Clicks pharmacies, Pick ‘n Pay pharmacies and online at www.painmastersa.co.za

16 MARCH - APRIL 2018

Comply Audio Pro: R349 Comply Sport Pro: R349 Comply Truly Wireless: R429 Variety Pack: R349

COMPLY™ FOAM EARPHONE TIPS Comply™ tips use unique viscoelastic memory foam technology to conform to the shape of the ear canal at body temperature for a dynamic custom fit. Your ear canal’s shape and size change with movement and temperature and now your earplugs can change with you. This true-fit seals in low frequency energy and won’t leak bass, resulting in richer sound. Materials are also engineered to provide optimal friction efficiency, so tips stay put within the ear. Comply guarantees isolation and enhanced acoustics, meaning you can listen to music at lower volumes without sacrificing sound quality. Multiple foam tips are available from the Sport, Audio Pro and Truly Wireless, along with the Variety Packs. www.luksbrands.co.za.

WATCH

STREAM YOUR FITNESS FIX

Binge watch fitness-related content on Netflix. Register at www.netflix.com/za.

BILLION

THE WEARABLES MARKET, WHICH ENCOMPASSES FITNESS BANDS, SMART CLOTHING (INCLUDING FOOTWEAR), SMARTWATCHES, ‘HEARABLES’ AND WEARABLE CAMERAS, IS EXPECTED TO GROW IN VALUE FROM JUST OVER $10 BILLION IN 2017 TO ALMOST $17 BILLION BY 2021.

FITTEST ON EARTH: A DECADE OF FITNESS Witness obsessive CrossFit athletes compete for the title of Fittest Person on Earth and explore the sport’s history and explosive popularity

FITTEST ON EARTH 2015 Devotees of the challenging workout regimen known as CrossFit converge for a gruelling competition of tests to find the world’s fittest athlete. Watch trailers & learn more.

A CCS INSIGHT FORECAST

ALVARITA GREENTEST

GENERATION IRON 2 New-generation bodybuilding stars -including Rich Piana, Kai Greene and Calum von Moger -- share their experiences competing in the demanding sport.

COUNTERPUNCH CounterPunch, directed by Jay Bulger (Beware of Mr. Baker) and executive produced by Mandalay Sports Entertainment brings to light the true stories of a number of young boxers determined not only to turn around the fate of the industry, but to also make sure their names end up in the firmament alongside the most remembered and revered champions.

THE PERFECT PHYSIQUE Go behind the scenes with the world’s top male fitness models as they share their struggles and reveal what it takes to stay in peak form.

Food safety company Alvarita has launched the world’s first portable nitrate and radiation detector in South Africa. GreenTest is a compact, awardwining device that tests nitrate levels in fruit, vegetables, meat, and water, helping people to quantify their daily nitrate intake and make healthier choices. The food safe nitrate

levels are determined on the bases of World Health Organisation (WHO) standards, which recommends a maximum daily intake of 3.7mg of nitrate per 1kg of body weight, yet we now ingest 10 times more nitrate than recommended. According to many health studies, an excess of nitrates can lead to medical

issues including diabetes, Alzheimer’s, Parkinson’s disease and cyanosis. The light-weight portable device weighs just 30g and is equipped with a database of 64 of the most commonly consumed fruits and vegetables. GreenTest retails from R1,499.00. Four different options are available from alvarita.co.za.

www.fitnesshis.co.za 17

POWER UP

■ FIT TECH

FROM CES 2018

FITNESS TECH TRENDS HEALTH AND FITNESS ONCE AGAIN EMERGED AS KEY TRENDS IN THE CONSUMER ELECTRONICS MARKET WHEN THE WORLD’S BIGGEST MANUFACTURERS AND DEVELOPERS CONVERGED ON LAS VEGAS FROM 9-12 JANUARY FOR CES 2018. FITNESS WEARABLES ONCE AGAIN DOMINATED THE LINE-UPS AND ANNOUNCEMENTS. THESE WERE THE HIGHLIGHTS: Sensoria Core hardware in the shoe then streams it to the Sensoria app on the user's mobile phone, where data such as speed, pace, cadence, foot landing technique, and asymmetry and toe engagement can be viewed. ■ The Coros Pace is a purpose-built wearable for triathletes that includes GPS-enabled Pace tracking and features for running, cycling and swimming. ■ Garmin's Forerunner 645 Music can store up to 500 songs and also has GPS tracking, running-focused training modes and a digital payment system called Garmin Pay.

VIRTUAL TRAINERS

■ The Suunto Fitness 3 is a fitnesstracker watch that also automatically creates individualised seven-day training plans using your fitness level and exercise history as a base, and automatically changes the programme to suit a user's lifestyle.

BETTER RUNNING ■ Digitsole demonstrated its interactive auto-lacing smart shoe, as well as its Warm Series, a range of connected and heated insoles, and its Run Profiler connected insole that analyses stride in 3D. ■ Soul Electronics debuted two new earphones at CES that enable runners to monitor their form and boost performance with real-time coaching. Embedded sensors in the Soul Run Pro Free earphones can measure a variety of metrics including speed, distance, cadence, step length, step width, vertical oscillation, head tilt angle, shock and more, sending data to the iOS or Android AI analyst app to track and analyse your runs. The Soul Blade earbuds also measure and record running data, as well as heart rate and elevation. ■ Vivobarefoot and Sensoria have developed a smart minimalist shoe – the Vivobarefoot Smart Shoe. A layer of thin Sensoria pressure sensors embedded in the shoe's minimalist sole record movement metrics as you run. The

18 MARCH - APRIL 2018

HEALTH MONITORING ■ The Oska Pulse is a Pulse Electromagnetic Field (PEMF) device designed to increase blood flow to specific areas of the body via an app to alleviate pain or accelerate recovery. ■ The Omron HeartGuide is a fitness band and tracker that can measure a wearer's blood pressure, even automatically at night, to test for hypertension and risk of stroke while sleeping. ■ The Lenovo Vital Motorola Moto Mod is a peripheral device that can be magnetically attached to certain Motorola phones that measures heart rate, respiratory rate, body temperature, blood oxygen levels and blood pressure.

BETTER BREATHING Coros Pace

ENHANCED SLEEP

Digitsole

■ Nokia Sleep is a Wi-Fi-enabled pad that fits under your mattress and tracks and analyses sleep patterns, providing users with information on duration, quality, and rapid-eyemovement phases.

■ Olfinity is an air monitor, purifier and aromatherapy diffuser that assesses air quality in real time with sensors, while the purifier cleans indoor air. ■ The Sensio Air is an allergen detector that tracks grass, mould, pollen and dust inside a house to warn when allergies could flair up. The companion app also provides data on external environmental conditions based on readings from the company’s 220 global sensors. Olfinity

Soul Electronics

Vivobarefoot & Sensoria

Sensio Air

■ The Quartz Bottle uses ultraviolet light emitted from its lid to keep itself and the water it contains clean. ■ Dreamlight is a Bluetooth-connected sleep mask that covers a user's eyes and ears. It dims and illuminates light to match with breathing and plays ambient sounds to block out noise.

ADVERTORIAL

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COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL NEEDS AND PROFESSIONAL ADVICE

ADVERTORIAL

■ DISCHEM

YOUR DISCOUNT DEALS

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USN

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69 MAY - JUNE 2017

COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL NEEDS AND PROFESSIONAL ADVICE

POWER UP

■ GROOMING

1 BONUS TIPS: ➧ Stick to a disciplined skin-care regimen daily, without compromise. ➧ Always use pH balanced products (5.2-5.8).

GROOMING

STEPS TO TO BETTER SKIN CARE

Cleanse with a product that has chemical exfoliation (lactic acid or salicylic acid) and not mechanical exfoliation as this can cause unnecessary skin inflammation that may lead to the formation of pigmentation and premature ageing.

Apply a serum to address any particular concerns such as dehydrated skin, aged skin, acne-prone skin, inflamed skin or pigmentation.

Apply a moisturiser after the application of a serum as this will assist to “cover and occlude” the serum into the skin. Choose products based on your skin type – avoid rich textured creams if your skin is oily. Always use a product with sun protection.

Apply an eye gel to strengthen the skin under and around the eye. Ending your regimen with an eye gel will stimulate new collagen production around the eyes. ■

TIPS PROVIDED BY DR JUDEY, CO-FOUNDER OF THE BIOMEDICAL EMPORIUM BIOMEDICALEMPORIUM.COM

SHOP

SBR LIPOCREAM Treats dry skin by fortifying and repairing the skin barrier by replacing two physiological skin lipids – free fatty acids and cholesterol. R134.95 (100g) R49.59 (30g) Available from retail outlets and pharmacies.

HAIRGUM FIX PASTE

BLUEBEARDS REVENGE FACE SCRUB

LABEL.MEN TEXTURE WAX STICK

A new generation of water-based, non-greasy wax. This fibrous and texturing paste gives extra-strong hold. For men looking for a barber hairstyle without making hair greasy. R179.00 (75g)

Crushed, olive stones in a moisturising cream with ginger extract to exfoliate and massage your face. Suitable as a pre-treatment to a wet shave. R280 Available at Barnet Fair, Scar, Edge for Men, select salons and www.retailbox.co.za

Contains candelilla, beeswax and vegetable oil for a soft and non-sticky feel. New eleMENts complex ensures maximum ingredient penetration. R290 Available at selected Splush stores

ANDMETICS BROW WAX STRIPS Fit any brow shape and create the perfect arch for a youthful optical lifting effect. Suitable for any brow shape. Simply apply, shape and pull for perfect eyebrows. R120 (4 strips = 8 applications) www.takealot.com

www.fitnesshis.co.za 21

POWER UP

■ GYM GEAR

UNDER ARMOUR HOVR Hovr is a cushioning platform engineered to deliver energy return. A comprehensive mesh web that contains the cushioning core helps to maintain the mid-sole’s shape for responsiveness and energy return. www.underarmour.com/en-za

MAUI JIM NIGHT DIVE

A lightweight style with full shield coverage offering protection against the sun’s harmful rays. The frame is crafted with thin injected nylon temples and adjustable nose pads. R3 290 www.mauijim.com/za

GEAR UP, GET OUT! *PRICING AND AVAILABILITY IS CORRECT AT TIME OF PRINT AND SUBJECT TO CHANGE.

GEAR UP FOR ANY ACTIVITY WITH THE LATEST FITNESS APPAREL ON SHELF.

ADIDAS ALPHASKIN Includes base layer technology with a kinetic wrapped design to eliminate unwanted distractions. Each section of Alphaskin is constructed to match the body’s movements during sport, which removes unnatural friction. Offers kinetic wrapping in a range of compression levels: Alphaskin Sport: Light compression, with Climacool technology. Alphaskin 360: Highest compression, with flat, bonded reflective seams . Alphaskin Tech: Mid-level compression, with Climachill technology. www.adidas.co.za

22 MARCH - APRIL 2018

SOLO BAG RANGE

Uber-stylish and functional bags and backpacks for people who work and play on the move. A range of sizes, shapes and colours are offered. www.gammatek.co.za

ADIDAS ENERGY BOOST The Energy Boost and UltraBoost LTD. BOOST™ provides energy return from every stride. An updated Torsion System, adapts to a runner’s foot strike. Energy Boost R2 299, UltraBoost LTD R2 999 www.adidas.co.za

MAUI JIM HO’OKIPA The Ho’okipa combines modern style with comfort, providing an ideal design for engaging in sporting activities or watching a surfing competition along the Maui shore. R2 490 www.mauijim.com/za

PUMA IGNITE FLASH EVOKNIT Part of the “24/7” collection, the Puma Ignite Flash evoKnit offers form-fitting comfort for long training sessions. The tooling features Ignite in the heel, providing a lightweight, comfortable, and cushioned feel. The moulded rubber heel clip is designed to secure the heel and caps off the finishing details. R1 499 www.puma.com

NIKE FLYKNIT BOOTIE The midsole, which is one piece of Nike React foam with no carrier, cement or glue, delivers cushioning and support in the specific areas needed during a run without compromising on weight. R2 199 www.nike.com

ADIDAS SPORT EYEWEAR

ZONYK AERO MIDCUT Shaped lenses offer a broad field of vision. The Pro version comes with a removable sweat bar, aiding the Climacool ventilation system and helping to reduce lens fogging. www.adidas.co.za

MAUI JIM STONE CRUSHERS Stone Crushers is a tough pair of shades well suited for all day wear, sports, and those situations when other sunglasses would be too heavy to last through the day. R2 590 www.mauijim.com/za

PUMA SPEED 600 IGNITE 3 A dual layer midsole with Ignite Foam provides cushioning and responsiveness. The Propulsion Zone generates more speed through the forefoot and the customisable Netfit upper locks your foot for a secure fit. R2 599 www.puma.com

POWER UP

â&#x2013; GUY GEAR

POWER UP ENERGY FLYER SOLAR CHARGER Energy Flyer is a portable, flexible, lightweight solar panel manufactured in Italy by Solbian. It is made from special polymers selected by researchers at the National Research Council, making it the most advanced solar USB charger on the market. Now available in South Africa via Charging Systems Africa (CSAF), it is ideal for anyone who needs power on the move whether for work or leisure. Weighing only

200g, the solar panel can be easily transported and the highly efficient SunPower cells are encapsulated in a flexible 28x28cm panel frame that protects the edges. An LED indicator glows green when enough sunlight shines on the panel face, and turns red when a USB device is connected, signalling the charging status. It has total power of more than 12W and a special sensitivity in low light conditions. R2 378 www.csaf.co.za

GUY GEAR

CHARGE

THE LATEST GEAR, FASHION, AND ACCESSORIES TO COMPLEMENT YOUR FITNESS LIFESTYLE

SMARTCHARGE Charging Systems Africa (CSAF) has introduced the DEFA SmartCharge range of intelligent vehicle battery chargers to the local market. Manufactured in Norway, all DEFA onboard chargers are designed to withstand moisture, vibrations and extreme temperatures. They do not need a fan to cool down and make no noise. They are shock proof, spark proof and protected against reverse polarity. Available in major automotive outlets.

24 MARCH - APRIL 2018

THE THULE SUBTERRA POWERSHUTTLE The Thule Subterra PowerShuttle is ideal for those who travel with a lot of tech. It enables users to organise cables, earphones and adaptors in the series of elastic loops. Power banks and external hard drives can also be accommodated, with two zip pockets available to keep any other smaller items secure. An easily accessible pass-through slot allows devices to be charged in the exterior slip pocket from a power bank inside the bag. R399 www.thule.com/en/za

LACIE STORAGE SOLUTIONS LaCie designs world-class storage solutions for photographers, videographers, audio professionals, and other power users. The LaCie Porsche Design Mobile Drive combines speed, design, and technology to offer a different breed of storage device in an exclusive and timeless shape presented by Porsche Design. The LaCie RuggedÂŽ portable hard drives offers the industryâ&#x20AC;&#x2122;s most trusted way to capture and transport data in the field. Visit Apple Premium Reseller, Digicape in store or via www.digicape.co.za to purchase.

Digicape is running a promotion,. offering customers who purchase. a LaCie online or in stores a. 15% discount (valid until April).. A purchase automatically enters. customers into a competition to. potentially win a trip to Mauritius..

WE LIKE

HISENSE ROCK LITE The Hisense Rock Lite is equipped with a 3900mAh durable battery offering 18 hours of call time, 95 hours of music playback, or 13 hours of video viewing. Through average use, users can get up to two days of phone use between battery charges. Available in glacier blue, lime green, flame red, and dark grey. It has a slim 8.98mm body, yet it is IP67 certified, safeguarding the device against dust and submersion in water up to depth of 1m for up to 30 minutes. The device is also shock resistant. Powered by Android Nougat. R2 499

www.fitnesshis.co.za 25

POWER UP

■ MALE FIXATION

NICOLENE BOOYSEN

>> Photography by Naco Rautenbach

www.nacorautenbach.com

NICOLENE BOOYSEN IS THE COMPLETE PACKAGE – A QUALIFIED DOCTOR, A WILDLY SUCCESSFUL FITNESS BIKINI ATHLETE IN THE IFBB WITH A NATIONAL TITLE TO HER NAME, AND A PREVIOUS USN FACE OF FITNESS COVER MODEL SEARCH FINALIST. WE’RE NOT SURE WHERE SHE FINDS THE TIME TO DO IT ALL, BUT WE CERTAINLY KNOW WHO WE’D LIKE TO HAVE AT OUR BEDSIDE WHEN WE FALL ILL... How did you get involved in the fitness industry? My husband introduced me to weight training when we first met. I’m glad he did because I was a cardio bunny and couldn’t even curl a 2kg dumbbell! How embarrassing, but we all have to start somewhere. What is your philosophy with regard to your training? Proper form is paramount What’s your current workout split? I train one body part per day of the week with one day rest. A lot depends on my work schedule. In season I usually alternate between an upper body part and lower body part each day. On a scale of 1 to 10, how obsessed are you with exercise? I’d say 8. At the beginning of every off season I don’t want to see the inside of a gym as I long to be outdoors soaking up the sun and fresh air. But after a month or two, I’m always ready to hit the weights again. What do you enjoy most about training? I love the endorphins after a good weight session. I’ve also found that building muscle has kept my bones and joints stronger because when I take time away from gym, my muscles atrophy and my joints get weaker and more painful. What approach to dieting did you follow at first that may not have worked? I used to diet on potatoes, but I’ve found

26 MARCH - APRIL 2018

FAST FACTS

Nickname: Depends on who’s calling me... Bubar, Beans, Nicole, Nicci Height: 1,62m Contest weight: 50kg Off-season weight: 53kg Category: Bikini Fitness Birthday: 13 June 1984 Birth place: Durban Lives: The desert of SA, Cape Town Occupation: Doctor Sponsors: My husband Motto you live by:

“LOVE IS THE WHOLE THING; WE ARE ONLY PIECES.”- RUMI

that I don’t get as lean on it. I do, however, include it in my off season diet... I mean, who can resist Steers chips, right? What was it that finally made you decide to make a change to your approach? When I saw stage pictures of myself from a competition I was disgusted! I knew I was doing something wrong so I sought help from a professional who helped me figure out what worked for my body. What did you learn from the experience? Only you have the power to make a difference in your life. When you’re not training, what do you spend the most of your time doing? Most of my time is spent at work. And if i’m not at gym I’m at home sleeping, meal prepping, or spending time with my hubby. If we’re lucky enough to have time off together we’re catching up with friends outdoors. What’s your biggest expense? I’m not one for materialistic things so I spend all my money on food! What are the foods you eat most often and why? If it were up to me, there would only be healthy fresh produce in my house. I love

Favourite cheat meal? Sushi! Favourite healthy dish? Steak, butternut and creamed spinach Best music to train to? House, trance, rap, pop... anything with a good beat, except heavy metal.

all types of vegetables, meat, cheeses and fruit. And a good glass of red wine, of course! I prefer eating fresh produce because it digests faster, I feel lighter and more energetic, and my plate always looks colourful which makes me happy. How do you prefer to cook when preparing healthy meals? I sauté most of my food using coconut oil. The air fryer is also my best friend, especially during competition prep. What does ‘balance’ mean to you in the context of your lifestyle? Finding inner peace and happiness so that I’m able to take care of and be strong for the people around me, be it my family, friends, patients, or anyone I happen to interact with. Spreading a little light into someone else’s day could mean the world to them and that is what I try to do every day. What’s the funniest thing you have ever seen in the gym? When someone placed all the 20kg plates in the gym onto the leg press machine, then proceeded to move the sled about an inch up and down! What’s the best advice anyone has ever given you? The best ab exercise is 5 sets of stop eating so much crap! When you hear the word “successful” who comes to mind? Shameen Adams. He’s a brand on his own. I had the honour of working with him and he has an immense amount of knowledge to share. His values and ideals inspired me so much. The love he has for his family, the ambition and drive in everything he does, his humility, humor,

CONTEST HISTORY: 2014 ■ IFBB Battle of the Titans Fitness Bikini 4th ■ IFBB Western Province Provincials Fitness Bikini u163cm 1st ■ IFBB SA National Championships Fitness Bikini u163cm 1st ■ IFBB SSN Team Universe Fitness Bikini u163cm 3rd ■ IFBB Amateur Olympia Africa Bikini Fitness u163cm 3rd Selected as one of the USN Face of Fitness Top 6. 2015 ■ IFBB Arnold Classic Columbus, Ohio Bikini ■ IFBB SSN Team Universe Fitness Bikini Top 10 ■ IFBB SA National Championships Fitness Bikini u163cm 1st ■ IFBB Amateur Olympia UK Bikini Fitness u163cm 13th ■ IFBB Ladies World Fitness Championship Hungary Bikini u163cm 15th 2016 ■ IFBB Arnold Classic Africa Fitness Bikini u163cm 5th ■ IFBB SA National Championships Fitness Bikini u163cm 1st, and Overall Fitness Bikini Champ ■ IFBB Ladies World Fitness Championship Poland Bikini u163cm 2017 ■ IFBB Arnold Classic Africa Fitness Bikini u163cm 5th ■ IFBB SA National Championships Fitness Bikini u163cm 1st ■ IFBB Ladies World Fitness Championship France Bikini u162cm 13th

and patience. Although he may not have achieved all he wanted to in his career, I believe he has achieved a great deal more and that he is still the embodiment of success. What has been the best investment you’ve made into improving your health or physique? Eating fresh produce coupled with vitamin supplements and regular weight training has changed my life. What attributes do you look for in the ideal man? He must be intelligent (academic and in general life), confident, ambitious, funny, loving, kind and caring, with striking eyes, a nice butt, and must be good in bed. What’s your greatest ambition in life? To live a happy life filled with and surrounded by love. What inspires you? When I see others who are older than me or those facing difficult circumstances who overcome all their obstacles to achieve their goals. This makes me realise that I need to get off my lazy behind and chase that happy life I dream of! If you had the chance at a do-over in life, what would you change? I don’t think I’d change anything. I’ve had some tough times in my life, but I was fortunate enough to have good people around who helped me through it all. Without those situations I wouldn’t have experienced the love shown to me during those times. ■

www.fitnesshis.co.za 27

POWER UP

■ EVENTS CALENDAR

When a career as a beauty therapist no longer satisfied Elizma Crous’s need for fulfilment and financial security, she decided to make the switch to personal training.

EMS HELPED ME FIND MY CALLING

fter obtaining qualifications through HFPA and Trifocus Fitness Academy, Elizma began working as a personal trainer in Alberton, in the south east of Johannesburg. “I started training clients at their homes, quickly building up a sustainable client base as I found that many people wanted to exercise, but didn’t feel comfortable in the gym environment.” She also started working at a boutique studio in Lynnwood. However, Elizma’s husband got a job opportunity in Cape Town, which offered the couple greater financial stability. “While I had to start over, I believe that everything happens for a reason, because it was in the Cape where I discovered EMS training.” Elizma came across BODYTEC’s Tygervalley EMS studio, which uses miha bodytec equipment. “I tried it out and was immediately convinced about the results the technology could deliver.” She ended up working there for 9 months, but that too came to an end when Elizma and her husband moved back to Johannesburg. Armed with her experience and her belief in the technology, Elizma decided to start her own business. “That’s when Crown Fitness was born, but I still needed to buy the miha bodytec system.” Having met Impulse Workout, the official local distributor of miha bodytec in South Africa while living in Cape Town, Elizma got in touch with the team to investigate her options. “They suggested I contact First Asset Finance, a specialist finance provider for assets from reputable suppliers across various industries. They offered me a more favourable interest rate compared to the banks. They also financed the device over a longer term of three years. This has ensured my monthly costs are manageable and that I’ve started to turn a profit almost immediately.”

Elizma now trains clients using EMS at their home or place of business. “Within three months I built up a client base of 40, seeing them once a week, which is more than enough to generate a sustainable revenue stream.” Elizma did this by offering trial sessions. “It’s difficult to explain the EMS concept to someone, but once they try it, it becomes a much easier sell. There are those who don’t like the sensation, but they’re in the minority. Clients also love that they see results with just one 20-minute session a week, not to mention the fact that they don’t have to step inside a gym. This saves them time and money.” Elizma now schedules 10 clients a day – 5 morning and 5 afternoon sessions. She also has a broad range of clients, including competitive mountain bikers, doctors, professionals, and housewives. “I’ve also had amazing results working with older populations. As long as they don’t have a pacemaker and in the absence of other contraindicators, the impact EMS has on their lives is truly astonishing.” While the travelling takes up a significant portion of her time, she’s still able to give all her clients personalised attention before and after the 20-minute session. This is where Elizma believes she adds additional value. “While the technology is potent and hugely effective, clients still need to make the correct food choices and remain active between sessions to get the full benefit. I therefore chat to them about how to eat to achieve their goals, and ensure they get in at least 2-3 extra cardio sessions a week. I always suggest running as it’s the most effective, but for those who can’t run or don’t enjoy it, I suggest swimming, walking or cycling.” She also focuses on the mental and emotional aspects of the process. “I feel that too many fitness

“While the technology is potent and hugely effective, clients still need to make the correct food choices and remain active between sessions to get the full benefit.”

professionals focus exclusively on the training aspect, with few paying attention to the personal side, which should address a client’s mental state and emotions. I’m therefore always available to engage with my clients, be it over email, WhatsApp or on the phone to help them progress in any way I can.” Based on the success of her business, Elizma’s intention is to now pay her miha bodytec system off quicker and then purchase a second machine to offer double sessions. “I’m also expanding my services into my home province of Limpopo as there’s huge demand for EMS training there. I already have 25 clients in that region, with queries coming in almost daily.” Elizma is eternally grateful for the opportunities that EMS has created for her. “I’ve achieved such amazing results with my clients and it’s an extremely rewarding and fulfilling career. And with the business model that EMS technology enables, I’m also in a much better financial position. It’s been one of the best decisions I’ve ever made.” For more info on the miha bodytec EMS training system, e-mail info@miha-bodytec.co.za or visit www.miha-bodytec.com

For more info, contact Elizma on 082 294 7288, elizma@crownfitness.co.za or visit www.crownfitness.co.za. You can also engage with Crown Fitness on IG or Facebook.

28 MARCH - APRIL 2018

Dive into

The World of miha bodyTec INDUSTRY-LEADING, PROFESSIONAL EMS TECHNOLOGY! Ideal for Personal Trainers, Boutique Gyms and Studios, Physiotherapists and Biokineticists. Designed and manufactured to endure relentless commercial usage. Safe and reliable, ideal for mobile and stationary in-studio applications. miha bodytec. Made in Germany.

impulse Workout cc Phone: +27 21 4243760 southafrica@miha-bodytec.com

www.miha- bodytec.com

POWER UP

■ COVER PROFILE

THE NPL FITNESS HIS COVER MODEL SEARCH WINNER HAS BEEN CROWNED!

ANTHONY SIKANADZE REMEMBER THAT NAME BECAUSE YOU’RE GOING TO BE HEARING A LOT MORE OF IT IN THE MONTHS AND YEARS TO COME.

This talented Zimbabwe-born physique athlete beat the other 76 ripped and muscular Fitness His readers who entered, to win the inaugural NPL cover model search competition. As a top sprinter and rugby player, he certainly has the ideal genetic potential and muscle fibre composition needed to build a cover-worthy physique. And by the quality of his cover shoot photos, you can be sure that he also has the dedication, drive, perseverance and will needed to fully exploit that genetic potential. Anthony has now signed his 12-month sponsorship contract with one of South Africa’s fastest growing supplement brands, which further builds on the industry profile he’s gained after his breakthrough win at the 2017 Musclemania Championships. The only way is up for this promising and hugely talented athlete. With that, here’s all you need to know about NPL-sponsored body builder Anthony Sikanadze...

PROFILE

BORN: Zimbabwe LIVES: Johannesburg, QUALIFICATIONS: Bcom Finance, Diploma in Sports and Nutrition OCCUPATION: Finance and Billings Clerk AGE: 25 HEIGHT: 174cm WEIGHT: 76kg Anthony Sikanadze @ant_sik

>> Photography by Richard Cook

30 MARCH - APRIL 2018

Tell us a bit about yourself. What do you do for a living and what are your interests? I'm a finance clerk by day and a push-up enthusiast by night. I enjoy the challenges I face on a day-to-day basis in the office and the self-imposed challenges I take on in the gym. This lifestyle keeps me active both mentally and physically. I'm interested in improving myself in all aspects so I look to challenges as an opportunity to develop. How did you get involved in the fitness industry? I played a lot of sports at a young age. When I got involved in rugby I began to exercise in the gym, which was the start of a new journey for me, fuelled by

the desire to improve my physique. It's a drive that has never left me and I've been training in the gym ever since. Where did you learn about the NPL cover search competition? One of my close friends recommended that I enter it. What made you decide to enter the NPL cover model search competition? I felt I was ready to take my fitness career a lot more seriously. After entering the competition I made sure I put in all the effort I could to reach the best level of conditioning – I left no space for regret. Regardless of the result, I decided to take my training and competitive career to the next level. This competition has allowed me to align myself with this decision. What was the competition experience and the final cover shoot like? The competition was very well organised by the Fitness His and NPL team. Personally, I found it to be an absolute roller coaster ride of emotions. I experienced sudden spikes in excitement and then anxiety in expectation of the call outs. I remember the night before the winner announcement I was tossing and turning all night. The final shoot was great, though. Andrew Carruthers and Richard Cook made me sweat – it definitely isn't easy posing for pictures while flexing your whole body, but it was a great experience overall. Robbi Crafford and Jason Dunning from the NPL team were there in support, which also helped a lot. All in all it was a truly enjoyable experience. What do you hope to achieve now that you've been crowned the NPL cover search winner? I see this as an opportunity to make the most of my fitness career. I now plan to compete at a number of bodybuilding competitions, ensuring that I bring my best physique to the stage and make progress in the fitness industry. What other aspirations do you have for your career in the health and fitness industry? I aim to win international shows while competing at the highest level against the best in the world. I would like to use these opportunities to influence

“I WOULD LIKE TO USE THESE OPPORTUNITIES TO INFLUENCE AND ENCOURAGE OTHER INDIVIDUALS TO CHASE THEIR DREAMS, NO MATTER WHAT THEY MAY BE.” and encourage other individuals to chase their dreams, no matter what they may be. How do you train to achieve a physique like yours? I play a lot of chess... No, really, all jokes aside, I ensure my diet and training regimen are on point. I'm in the gym at least six days a week, lifting heavy objects, with a dash of cardio. I eat a minimum of six times a day, consuming a good combination of carbs, protein and fats. It's this combination that has resulted in my physique. What other types of training do you do? I do a lot of cardio variations, like rowing, cycling and touch rugby. Where do you source information from or educate yourself on training and nutrition? I have completed a diploma in sports nutrition and look to further my studies. I also read articles and books on training and nutrition.

POWER UP

■ COVER PROFILE

How do you incorporate supplements into your eating plan? I start every morning by having my essential vitamins and minerals. Before workouts I have an amino acidbased pre-workout drink to increase my focus and nourish the muscles. After my workouts I have a whey protein drink to repair damaged muscles and promote muscle growth. What are your top training tips? A mind-to-muscle connection is vital to develop your physique. This requires that you mindfully use the muscle you intend to train for optimal results. I also believe that you need to push past your limits to get results. And always perfect your form first, before going heavy. Form is fundamental to training, not only to avoid injuries but to ensure optimal results. What are your future ambitions in life in general? I would like to be an ambassador who motivates others. I feel too many people are stuck in a paradox – they have dreams, but are not executing on them because they're too scared of doing what is necessary to bridge the gap between their current position and their ambitions. Your life is what you make it, so make the best of it. Spend your time doing what you really enjoy. What is the best piece of advice anyone has ever given you? “A flower does not compete with the flower next to it, it just blossoms.” Find your passion in life, understand what is required of you to achieve your dream, and act on your plans. Do not let the opinions of others be the excuse for not achieving your dreams. Always strive to be better than yesterday to ensure you are moving towards your goals. What approach did you follow at first that may not have worked? “Eat as much as you can to get bigger muscles.” While I was certainly gaining weight with this approach, it was not the right kind of weight. You need to eat the right food to ensure you stay healthy. What was it that finally made you decide to make a change to your approach? I enjoyed the thrill of constant progression with my body and since I was not seeing positive changes I had to reflect on my training and diet. I then made the necessary changes to align with my goals.

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QUICK FACTS: ■ Favourite music to train to? Four Owls (UK Hip-Hop) ■ Favourite exercise? Bent-over close grip rows ■ Favourite cheat meal? Wood oven baked pizza ■ What’s in your gym bag? Headphones, sweat towel, wrist straps, resistance band and weight lifting belt. ■ What do you do to relax? Hike

and your money on? New experiences. Whether it be taking a drive to explore the forests of Mpumalanga or canoeing in the Krokodil River, I'm always looking to experience something new and different. What does 'balance' mean to you in the context of your lifestyle? Apply equal attention to all areas of your life; work, social, physical and mental, to name just a few. When you hear the word “successful” who comes to mind and why do you say so? Elon Musk. He is moving the human race forward with creative and extremely innovative solutions to worldwide problems, while at the same time achieving his dreams through passion and drive.

“FIND YOUR PASSION IN LIFE, UNDERSTAND WHAT IS REQUIRED OF YOU TO ACHIEVE YOUR DREAM, AND ACT ON YOUR PLANS. DO NOT LET THE OPINIONS OF OTHERS BE THE EXCUSE FOR NOT ACHIEVING YOUR DREAMS.” What did you learn from the experience? Obtain the correct information to achieve your goals, then constantly reflect on your progress to ensure progression towards your goals. When you're not training, what do you spend the most of your time

ANTHONY WON PRIZES TO THE VALUE OF R80 000:

■ NPL Premium product sponsorship valued at R30,000 over the course of a year ■ Huawei Mate 10 PRO (valued at R18,999). Huawei Watch 2 (valued at R5,299). Huawei accessory hamper (valued at R1,999) ■ R10,000 Under Armour apparel voucher ■ R12,500 voucher from HFPA to use against any of their online training courses.

What has been the best investment you've made into improving your health or physique? Investing my time into broadening my understanding of training and nutrition.

What are a few conventional wisdoms that pervade the broader fitness industry that you feel need to be changed? “Only people with good genetics can have good physiques.” This is false. It all comes down to how much you are willing to put in, because that is what you will get out.

COMPETITIVE ACHIEVEMENTS:

2017 ■ Musclemania SA Natural Championships Lightweight - 1st place (Qualified to represent South Africa at Musclemania Fitness America in Las Vegas 2017) 2017 ■ IFBB Central Gauteng Provincials u70kg Bodybuilding - 3rd place 2012 ■ Wits Rugby U21 most improved player 2010 ■ Fourways High School Rugby player of the Year 2009 ■ Fourways High School Sprinter of the Year ■ Fourways High School Athlete of the Year 2002 ■ Southern District Champion Kimura Shukokai Karate ■

POWER UP

■ LIFESTYLE

FITNESS 5 LIFE(STYLE) Life hacking entails learning about and implementing tricks, shortcuts, skills, or novelty methods in various areas of your life to increase your productivity and efficiency, and there are methods that you can apply to your fitness lifestyle as well. Try any of these 5 fitness life hacks to boost your performance, get greater returns for your effort or just make it easier to get to that all-important training session every day.

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HACKS HACK#1

GET A GYM GO-BAG

Modern life is hectic and we often miss a gym session due to life or work commitments, but that doesn’t mean there aren’t opportunities to sneak in a gym session at other hours of the day. To take advantage of an available lunch hour or gap in your work day, always keep a gym go-bag packed and ready in your car. This bag should be in addition

to your normal gym bag so that it never leaves your car and is always available for an impromptu workout session. A gym go-bag should include workout gear – shirt, shorts, socks and shoes, a sweat towel, a plastic bag (see hack #5), an empty water bottle, deodorant, face wipes and a hanger (to keep your work clothes looking neat and tidy).

HACK#2 LACED FOR ACTION

Forget what you’ve ever learnt about tying your shoelaces, it’s wrong! The conventional method is to tie the first knot with the left lace over the right and doing the same for the bow – left lace over right. This creates a weak knot as it is angled diagonally in relation to the ankle. Ask any structural engineering and they’ll tell you that when the mechanical stress and structural integrity of a knot align it’s more likely to come undone – researchers at the University of Berkeley in California have confirmed this in a study. The best way to lace up for high-intensity training or sport is to tie the right lace over the left one, then cross the left lace over the right loop to tie off the knot. This creates a strong knot that sits horizontally across the foot, which lies opposite to the directional force of your forward movement. According to the University of Berkley researchers, strong knots are far less likely to come undone than weak ones.

“IF YOU WANT TO DO SOMETHING – ANYTHING – THEN YOU JUST START WITH THE SIMPLEST COMPONENT OF THAT TASK.”

HACK#4

ODD BREATHING FOR STRONG RUNNING Running is great exercise, but anyone who doesn't engage in this form of exercise often will know the devastating effects of a side stitch. It's also a common complaint among even seasoned runners that one side of their body experiences more cramps, stitches or even injuries than the other. There's a simple reason for this. Most people breathe using an even number pattern – breathing out on every second, forth or sixth footfall (this is normally on the left foot for most runners). The problem with this pattern is that you always breathe out when landing on the same leg. When you exhale you lose the core stabilisation effect that lungs filled with air exert on your torso. When this happens other muscles like your hip flexors and and TFL need to perform more of the stabilisation work. This can lead to cramping, and the constant 'collapsing' that happens can fatigue that side of the body quicker. The fix? Breathe using an odd number footfall pattern – 3, 5 or 7 steps – to land on alternate feet while running. This ensures the impact and stress is more evenly distributed across both sides of your body and reduces movement asymmetries.

HACK#3

JUST DO SOMETHING We all experience instances where the last thing we want to do is hit the gym or head out onto the road for a run. Our minds race looking for reasons to justify a day off and we often give in to this impulse. 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 something you must first feel motivated to do it. 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 momentum and it then becomes increasingly easier to continue what you've started. Best-selling self-help author and blogger Mark Manson advocates an approach to overcoming procrastination he calls the 'Do Something' 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 of motivation. And once you take one small, simple action, there’s a momentum that builds inside you, making the rest easier.” His advice is “if you want to do something — anything — then you just start with the simplest component of that task.”

HACK#5 FRESHEN UP

Keep a bar of scented soap in your gym bag to keep it smelling fresh(ish). And to keep the dampness that creates a breeding ground for bacteria at bay, keep a plastic bag inside your gym bag. Use the plastic bag to place your sweaty clothes and socks inside so that the sweat and moisture doesn’t get transferred to your gym bag. This way you’ll reduce your chances of a bacterial infection or smelly gym clothes.

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POWER UP

■ MEN’S HEALTH

SADDLE UP! NEW STUDY FINDS THAT CYCLING DOES NOT DAMAGE MEN’S SEXUAL OR URINARY FUNCTIONS

ycling is a popular form of exercise, especially in South Africa. Despite the many health benefits, its ability to improve cardiovascular fitness, and stationary cycling's popularity among physique-conscious gym goers as their preferred piece of equipment for fasted cardio due to its low impact, there have always been concerns around the potential implications that hours spent sitting on those narrow, uncomfortable saddles can have your manhood. The reason for this is that a cyclist's bodyweight is supported on the saddle via the perineum – the region between the pubic symphysis and the coccyx. This is a vitally important aspect of a man's undercarriage as the nerves and blood vessels that supply the genitals run through this area. When compressed for extend periods of time, cycling can cause temporary genital numbness or tingling. Do an online search for

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IMAGE BY SPORTPOINT / SHUTTERSTOCK.COM

“STANDING. MORE THAN. 20% OF THE TIME WHILE CYCLING SIGNIFICANTLY REDUCED THE ODDS OF GENITAL NUMBNESS.” the topic and you'll probably find a few reported cases of impotence as a result of cycling. That's because perineal compression has been linked to penile insufficiency, which is a lack of adequate blood flow, and even occlusions (a complete blockage). When this important region of the body is starved of oxygen due to limited blood perfusion for prolonged periods of time it can lead to penile fibrosis, which can result in erectile dysfunction. Compression of this region can also lead to nerve damage and swelling. There are a number of factors that can contribute to this condition, though. While the seat – size, shape and composition – is a major factor, poor bike set-up that places riders in bad positions is also a major culprit. This is usually caused by handlebars that are not at the ideal height to support a rider's optimal ergonomic position, or a saddle positioned at the wrong angle.

“WHILE THE SEAT – SIZE, SHAPE AND COMPOSITION – IS A MAJOR FACTOR TO PERINEAL COMPRESSION, POOR BIKE SET-UP THAT PLACES RIDERS IN BAD POSITIONS IS ALSO A MAJOR CULPRIT.”

FACTORS THAT INFLUNACES PERINEAL COMPRESSION ■ Seat type ■ Bike setup ■ Padding ■ Standing & seated pedalling time ■ Terrain

Other factors include not wearing padded cycling shorts, the percentage of time spent pedalling while standing versus seated, and the type of surface on which cyclists usually ride. Thankfully, researchers from the University of California have now found that contrary to previous studies, neither recreational nor intense cycling appear to have a negative impact on men's sexual and urinary function. In the new study, the findings of which were reported in The Journal of Urology®, researchers studied a crosssection of participants that included cyclists (2,774), swimmers (539), and runners (789). In addition to the comparisons made between similar cardiovascular activities with and without perineal pressure, the researchers examined how cycling intensity, bicycle configuration, and road conditions might impact sexual and urinary functions. The cyclist group was divided into two – a high-intensity group who cycled which consisted of participants who had been cycling for more than two years at a frequency of more than three times per week, averaging more than 40km per day, and a low-intensity group. The non-cyclist group contained those who swam and/or ran but did not cycle on a regular basis. In general, when compared to swimmers and runners, the sexual and urinary health of the cyclist group was comparable, although some cyclists were more prone to inflammation of the urethra, known as urethral strictures. It was also found that the cyclists who trained at higher intensities had overall better erectile function scores than those who pedalled predominantly at lower intensities. Other key findings from the study showed that standing more than 20% of the time while cycling significantly reduced the odds of genital numbness. Also, a handlebar height that was lower than the saddle was also found to increase the likelihood of genital numbness and saddle sores. "This is the largest comparative study to date, exploring the associations of cycling, bike and road characteristics with sexual and urinary function using validated questionnaires," explained lead investigator Benjamin Breyer, MD, MAS, of the Department of Urology, University of California-San Francisco. "We believe the results will be encouraging for cyclists … (as) the health benefits enjoyed by cyclists who ride safely will far out weight health risks.” ■

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POWER UP

■ PSYCHOLOGY

HOW YOUR MIND CAN IMPROVE YOUR PHYSICAL PERFORMANCE Often we’re so busy training our bodies that we forget about the mind-body connection. Dr Garrath Rosslee introduces us to a new concept in sports psychology – the idea of sports intelligence.

ur minds and bodies are inextricably linked – we know this through phenomena like the placebo effect. In a nutshell, the placebo effect explains how you can take a sugar pill with no medicinal value whatsoever, yet find that it cures your man flu if you truly, honestly believe it’s going to have a beneficial impact on your condition. Yet, when we hit the gym we often focus disproportionately on the physical aspect of training – on how many reps we do, or how much we’re lifting – with a disregard for the potential that our mind has to improve our performance.

USE YOUR HEAD

TO GET AHEAD AN ACQUIRED TRAIT

SPORTS INTELLIGENCE And I’m not just talking sports psychology here. I’m talking about sports intelligence. Let me explain... I spent much of my childhood swimming. I started when I was about six, and I don’t remember why I did, but it turned out that I loved the training and competition side of the sport, and I was also pretty good at it. The club I swam for was headed up by a short man with bandy legs, grey hair and a raspy, deep voice, who drummed into us that you don’t “just swim, you think and swim”. Fast forward 40 years or so when, following a great deal of sports participation, training and competitions across a variety of sports, I found myself contemplating a doctoral study in psychology. I’d been working with a number of high school teams and individuals on introducing basic psychological principals

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and techniques to their sporting disciplines, and I became interested in what playing sport intelligently might look like. I had my doctoral topic. It took me down some amazing rabbit holes, but in essence, I found, after doing a comprehensive review of orthodox and unorthodox theories of intelligence, applied psychology and sport psychology, that sports intelligence exists. More specifically, it exists in an elaborate system with six components, all of which run in parallel in our minds, as well as affecting each other. THESE SIX COMPONENTS ARE: 1. A neurophysiological component; 2. A cognitive/rational component; 3. An emotional/affective component; 4. A team/group component; 5. A societal/ecological component; and 6. A metaphysical sub-component.

Furthermore, I discovered that you can actually improve your sports intelligence – this is not a situation where you’re born with a particular Sports IQ, and that’s that. Working on any of the six areas will not only boost your intelligence in that area, but it will also improve your sports intelligence as a whole. THE DATA INDICATED THAT IMPROVING YOUR SPORTS IQ WILL RESULT IN: ■ Enhanced, insightful decision-making; ■ Better body management; ■ Coping better under pressure; ■ Being more performance-oriented; ■ Improved focus and concentration; ■ Ability to learn more effectively; ■ Being able to better manage and control situations; and ■ Improved relationship skills.

“LEARNING TO APPROACH YOUR TRAINING WITH BRAIN AS WELL AS BRAWN, CAN REALLY TAKE YOU TO THE NEXT LEVEL.” THEORY TO PRACTICE But this is not just some airy-fairy theory dreamed up by a psychologist. I’ve seen it work across various sporting disciplines and codes. One such example is the case of a young woman – we’ll call her Janet – who decided she wanted to compete as a fitness athlete, despite being fairly sedentary. She only previously participated occasionally in social sport, but within five months she went from the couch to the podium, placing second in her first competition. In crafting her plan we began by identifying 15 focus areas. The plan included: 1. Physical preparation, which included pre-competition, competition, and post-competition phases. 2. Knowing and using the technical aspects and having the skills to compete and train. 3. Establishing realistic and achievable goals. 4. Making lifestyle changes including diet, social life and personal relationships. 5. Appreciating the subtle nuances of competitive behaviour including posing, competitor activity, and judging criteria. 6. Exploring differentiation

opportunities and accentuating strengths. 7. Positive messaging, affirmations, and reinforcement, including weekly progress reviews. 8. Keeping a fitness diary for knowledge capture and competitive intelligence. 9. Maintaining perspective throughout the preparation phase. 10. Improving resilience and perseverance, as this was a concern early on. 11. Improving emotional awareness and self-understanding for future competitions and training phases. 12. Selecting a team

These were actively worked on for 16 weeks prior to competition, a final preparation week leading up to the competition, the competition weekend itself, and post-competition. After placing second in her first competition, she continued to compete and place in national competitions and has since set her sights on a Pro card. She has received endorsements, sponsorships and has continued to inspire herself and others in their athletic endeavours. “My first step was to look for a team,” says Janet. “Those who are not in a ‘single athlete sport’ don’t realise that even for us, a team is necessary. An athlete is only

including coaches, specialists, myself and Janet’s husband, with each team member having clear and concise roles and responsibilities, and being aligned with these. 13. Building a competitive ethos through regular reviews, work-life balance, sport values consistency, habits, and thereby developing performance culture. 14. Constructively using peers, friends, and social networks though social and electronic media. 15. Tapping into the athlete's spiritual, ethical, and religious beliefs to serve higher order needs and motivation.

as successful as those who are pushing alongside them. I learnt that I am very much externally motivated and require the support and encouragement of others to keep myself going. I also came to terms with the fact that needing to be held accountable by someone is not a weakness, and so I gave up trying to do everything myself and leaned on the support of my coach and the rest of my support system. I heard the word ‘no’ more times than I thought I could handle, but the most valuable lesson I learnt from sports intelligence was that resilience is key. So with that single lesson in mind, I kept knocking until doors were opened.”

KEY LEARNINGS A few things stood out as significant when I reflected on Janet’s case. The first is that she had already established a ‘platform for change’ – she was motivated to see this through. Second, the diagnostic assessment suggested that she needed to make significant changes in her lifestyle and day-to-day management of herself, relationships, and her network. Third, the fact that she had a team of skilled practitioners, coupled with a ‘cando’ and motivational attitude towards the change meant that her stakeholders and people resources were all aligned with her goals, and supportive of her. She had an ‘on field’ (training, diet, posing, and competition) and an ‘off-field’ plan (psychological and social support, sports intelligence team). Fourth, the action-oriented approach to learning continued to help her to yield improved results. She has a thirst for knowledge and experience and uses this to guide all facets of her sport. Finally, she grew spiritually as a person. Both her sport and its continued progress helped her appreciate her talent and gifts to an even greater extent. The take-home message is that going to the gym and training will get you so far. But there’s a much more complex picture – an entire system – at play here, including your beliefs, your support system and your motivation, to name just a few aspects. Learning to approach your training with brain as well as brawn, can really take you to the next level. ■

ABOUT THE AUTHOR: Dr Garrath Rosslee is a consulting industrial psychologist with a doctorate in sports intelligence, and an avid sports fan and participant in his free time. He can be contacted via his website www.sports-intelligence.com.

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POWER UP

■ SPORT SCIENCE

ENSURE YOUR EMS PROVIDER FOLLOWS THE LATEST GUIDELINES FOR THE SAFE APPLICATION OF THIS ADVANCED TRAINING TECHNOLOGY

SAFETY FIRST APPROACH TO

EMS W

hole-body electro muscle stimulation (WB-EMS) training has emerged as an extremely popular and effective form of exercise, both locally and abroad, be it for enhanced fitness, sporting performance, weight loss or improved health. It’s a technology-mediated training modality with a significant body of research supporting its efficacy and application in a broad number of health and fitness related settings.

■ INTENSE TRAINING STIMULUS Study findings even show that the effects of WB-EMS compare favourably with that of high-intensity interval (HIT) training, which has been shown to deliver significant improvements in body composition by increasing muscle tissue and decreasing body fat. However, because many people don't have the time, or are unable to engage in HIT due to the high levels of mechanical stress imposed, EMS training has risen in popularity for its ability to deliver comparable results to conventional resistance training in

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just 20-30 minutes, 1-2 times a week. And where there is demand you can expect an increase in those willing to supply the service. As such, the local health and fitness industry has witnessed a surge in the number of studios and private trainers offering WB-EMS. While this is helping to make this highly effective form of training accessible to a broader segment of the market, it has also created an environment where individuals can be exposed to greater risks when the correct guidelines are not followed.

EMS training has risen in popularity for its ability to deliver results to conventional resistance training in just 20-30 minutes, 1-2 times a week.

■ QUANTIFYING THE RISKS In principle, WB-EMS is an extremely safe training method – it is easy on the joints and the lack of added resistance substantially lowers the risk of soft tissue injuries. However, it is still a potent technology that, when used incorrectly, can cause serious damage. For instance, the ability of WB-EMS to generate a supramaximal muscle contraction can lead to rhabdomyolysis – a potentially lifethreatening condition where muscle cells break down and expel their contents into the blood stream, which can cause potential renal, hepatic and cardiac complications. As such, the application and intensity of muscle contractions stimulated using EMS must be done in a very responsible manner by a qualified trainer who employs methods that are in line with scientificallyvalidated criteria.

■ NEW GUIDELINES The most recent guidelines for the safe and effective use of WB-EMS were developed by sports medical scientists* who have been researching WB-EMS at the universities of Cologne, Kaiserslautern and Erlangen for the last 10 years. After attending an industry event where the researchers engaged with representatives from the sports science, education and EMS equipment manufacturing sectors, guidelines

were drawn up that should now be applied as global best practices for all fitness professionals offering WB-EMS. These guidelines are brand-, manufacturer and technology independent. They are aimed at supporting commercial EMS operators by helping them choose a safe yet effective approach, while also guiding the consumer by providing industry standards and helping them identify what to look out for before signing up with an EMS trainer or studio. These guidelines are about making EMS training a mainstream form of effective personal training that is guided and administered by a qualified professional, regardless of the setting, be it at home or in a gym environment. It’s also about establishing how many clients a trainer can manage during an EMS session without compromising on the workout results or, more importantly, on their safety - that number is two. The researchers also advise against the private use of the commercialgrade technology without the support of a qualified and licensed trainer or instructor. “In this context, we are also very critical of the approach being adopted by some providers of increasing the instructor-user ratio to such a level that personalised and thus safe and effective training is no longer possible, even in light of technical progress and trainer education,” states the Cologne-based sport scientist Ingo Froböse. To contextualise this stance, he describes WB-EMS as “a therapeutic weapon which belongs only in the right and responsible hands“.

■ THE UPDATED GUIDELINES FOR THE SAFE AND EFFECTIVE USE OF WB-EMS INCLUDE...

Safe and effective WB-EMS training must only be offered by a trained and licensed trainer or scientifically-trained fitness professional who is familiar with this field of application.

These guidelines are about making EMS training a mainstream form of effective personal training that is guided and administered by a qualified professional, regardless of the setting, be it at home or in a gym environment.

A detailed assessment and questionnaire that covers every possible contra-indicator must be conducted and documented in writing before a client's first training session, especially previously sedentary individuals. Where relevant anomalies are found, a doctor must be consulted. Medical consultation and clarification is advisable in the case of any discomfort, physical restrictions, infections or other internal, cardiological or orthopedic conditions. Training can only commence if medical clearance has been given. WB-EMS training must only be engaged in by those who are in otherwise good physical condition and are free of pain. This includes abstaining from alcohol, drugs, medications, stimulants, muscle relaxants or stress ahead of the training session. Training must never be carried out by anybody suffering from an illness, especially if they present with fever.

“We are very critical of increasing the instructoruser ratio to such a level that personalised, safe and effective training is no longer possible.”

*Wolfgang Kemmler (Institute of Medical Physics, FriedrichAlexanderUniversity Erlangen-Nuremberg); Heinz Kleinöder (Institute of Training Science and Sport Informatics, German Sport University Cologne); Michael Fröhlich (Movement andTraining Science, KaiserslauternUniversity of Applied Science); Stephan Müller (Glucker Ausbildungskolleg, Kornwestheim); JensVatter (Glucker Ausbildungskolleg, Kornwestheim); www.bodylife.com/international; body LIFE 5 I 2016 l 5

WB-EMS training leads to high levels of metabolic stress because of the high volume of muscle mass that is activated. This factor must be taken into account through sufficient food intake to support the recovery and adaptive responses. A light snack (≈250 kcal) should be eaten, ideally about 2 hours before training. Additional fluids should be consumed before, during and after training (up to 500ml) to avoid possible renal stress (especially with undiagnosed problems).

To ensure sufficient conditioning and to minimise or rule out possible health impairments, training frequency should not exceed one training sessions per week during the first 8-10 weeks. After this conditioning phase, an interval of ≥4 days must be maintained between sessions to ensure full recovery occurs.

“TRAINING MUST NEVER BE CARRIED OUT BY ANYBODY SUFFERING FROM AN ILLNESS, ESPECIALLY IF THEY PRESENT WITH FEVER.”

During the training session, the qualified EMS trainer should concentrate exclusively on the interests of the user(s). Before, during and after the session the trainer should verbally and visually check the user‘s condition to rule out health risks and ensure an effective training response. Training is to be stopped immediately if there are any contraindications.

Under no circumstances may WB-EMS training to exhaustion take place during the first training session or trial training. After a moderate initial WB-EMS session, the stimulation level or current must be progressively increased and adapted to the individual's specific goals. The highest level is to be reached only after 8-10 weeks of systematic training at the earliest. Initial training sessions should be curtailed with only a moderate-intensity stimulus applied. An introductory session that entails a five-minute impulse familiarisation period and 12-15 minutes of intermittent load with short impulse phase is advisable.

During training, the equipment‘s operating controls must be directly in reach of the trainer and the user at all times. Adjustments must be simple, quick and precise. ■

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TRAINING

■ WORKOUT

ARMS WITH SERGI >> Photography by Michael Neveux www.michaelneveuxphotography.com

@neveuxstudios

THE BLUEPRINT TO CREATING BICEPS AND TRICEPS OF LEGENDARY PROPORTIONS

hen it comes to legendary physiques, few can rival global fitness icon Sergi Constance. Balance, symmetry, muscle density and vascularity are the hallmarks of his conditioning and the quality of his arm development is no different. To create the aesthetic that his millions of followers around the world seek to emulate, Sergi says he employs different types of training techniques. “I like to mix up the set and rep structures of my workouts by using super sets, drop sets, and forced reps. I also often train to failure to achieve and

sustain the muscle pump that drives muscle growth.” He combines his approach to training with a nutrient-dense diet and comprehensive supplement regimen to fuel the repair and recovery processes outside of the gym. “In this instance the percentage of carbohydrates and fats in my diet is higher than protein as they’re important and necessary to fuel growth. The second part of my diet is to maintain muscle mass and burn fat. I do this by increasing my protein intake and reducing my carbohydrate and fat intakes. This forces my body to turn to fat reserves for the energy I need to train.”

www.sergiconstance.com T: @sergiconstance I: @sergiconstance F: Sergi Constance

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PROFILE

BORN: Valencia, Spain LIVES: Spain QUALIFICATIONS: Bachelor of Science degree in physical education and sports DATE OF BIRTH: 25 Oct 1988 HEIGHT: 185cm WEIGHT: 100kg

■ STANDING BARBELL CURL HOW TO DO IT: Grasp the barbell with a shoulder-width underhand grip. Keeping your elbows at your sides, curl the barbell up until your forearms are vertical, or just past that point. Lower the barbell back down until your arms are fully extended.

Humerus Contacted Biceps Radius

Ulna

Contacted Triceps

ARM ANATOMY TRICEPS:

this muscle has three (tri-) heads FUNCTION: Extends the arm at the elbow. LOCATION: The medial and lateral heads attach to the posterior surface of the humerus. The long head attaches to the lower border of the scapula, close to the arm socket. All three heads attach to the tricep tendon, which inserts into the base of the ulna on its posterior side. This point is called the olecranon.

BICEPS BRACHII:

this muscle has two (bi-) heads FUNCTION: Bends the arm at the elbow and turns the forearm palm-up. LOCATION: The two points (one for each head) originates on the deep anterior, superior part of the scapula. These points are the glenoid fossa and the coracoid process, and they insert on the anterior surface of the radius below the head.

SERGI’S ARM WORKOUT WORKOUT

SETS

REPS

Tricep pushdowns with bar

Standing narrow-grip EZ bar curls

EZ bar skull crushers

15, 10, 10

Standing barbell curls

15, 10, 10

10-12 each

ANTAGONIST SUPERSET #1: One-arm preacher curls and one-arm overhead tricep extensions ANTAGONIST SUPERSET #2: One-arm concentration curls and dumbbell kickbacks TRICEP SUPERSET: Overhead cable extensions and triceps rope pushdowns

BICEP FINISHER: Standing hammer curls to failure.

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TRAINING

■ WORKOUT

■ TRICEP PUSHDOWNS WITH BAR HOW TO DO IT: Face a high pulley machine and grasp a straight bar cable attachment with a narrow overhand grip. Position your elbows at your sides. Extend your arms down. Return to the starting position, until your forearms are close to your upper arm. Repeat for the required reps. SERGI SAYS: “This is the ideal exercise to warm up on as you can control the weight and focus the tension directly on the triceps to create that important mind-muscle connection during the subsequent sets. Don’t go too heavy. Use a weight that is sufficient to squeeze the muscle and maintain the contraction while maintaining perfect form.” As this is a warm up, Sergi suggests using higher reps and a lighter weight – 4 sets of 20 reps is what he does.

“DON’T GO TOO HEAVY. USE A WEIGHT THAT IS SUFFICIENT TO SQUEEZE THE MUSCLE AND MAINTAIN THE CONTRACTION WHILE MAINTAINING PERFECT FORM.”

44 MARCH - APRIL 2018

■ STANDING NARROW-GRIP EZ BAR CURLS HOW TO DO IT: Stand upright with your core engaged and braced. Hold an EZ bar at the closer inner cambered handle. The palms of your hands should face forward and slightly tilted inwards. Keep your elbows tucked in close to the ribs. Curl the bar upward by contracting the biceps to flex the elbows. Curl the bar up until the bar is at shoulder level. Hold the peak contraction for a count before lowering the bar back down, under control.

SERGI SAYS: “I like using the narrow grip because it works the brachialis – a long and powerful muscle under the biceps brachii - and the long head of biceps. Again, the aim here is to use higher reps and less weight to create the mind-muscle connection by squeezing the muscle at the peak and controlling the movement with perfect form. Focus on only incorporating the biceps to curl the weight up.”

FORM TIP: ENSURE THAT ONLY YOUR FOREARMS MOVE DURING THE CURL.

■ EZ BAR SKULL CRUSHERS HOW TO DO IT: Lie back on a flat bench holding an EZ bar with an overhand grip. Extend the bar up above your shoulders by extending your arms. Lower the EZ bar down toward the top of your head by flexing your elbows. Allow the bar to descend as low as possible. Extend your arms to return to the starting position.

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TRAINING

■ WORKOUT

“SQUEEZE THE BICEP IN THE PEAK CONTRACTION PHASE AND HOLD FOR A COUNT BEFORE LOWERING BACK DOWN UNDER CONTROL.”

ANTAGONIST SUPERSET #1 ■ ONE-ARM PREACHER CURLS HOW TO DO IT: Hold a dumbbell in one hand and place the upper arm on top of the preacher curl bench. Slowly lower the dumbbell until your upper arm is extended and the bicep is fully stretched. Curl the weight back up by contracting your bicep and flexing your elbow. Squeeze the bicep in the peak contraction phase and hold for a count before lowering back down under control.

■ ONE-ARM OVERHEAD TRICEP EXTENSIONS HOW TO DO IT: Hold a dumbbell overhead with one arm. Lower your forearm behind your head by flexing your elbow. Raise the dumbbell back up by extending your elbow.

46 MARCH - APRIL 2018

SERGI SAYS: “This is a great exercise to isolate the triceps. This move works the long head of the tricep, which is essential for overall arm development. Keep your back straight during the movement and focus on only moving the weight with your tricep to isolate the muscle.”

ANTAGONIST SUPERSET #2 ■ ONE ARM DUMBBELL CONCENTRATION CURL HOW TO DO IT: Sit on a bench holding a dumbbell between your feet. Place the back of your upper arm on your inner thigh. Lean into your leg to raise your elbow slightly. Curl the dumbbell up to the front of your shoulder. Lower the dumbbell back down to the starting position, until your arm is fully extended.

■ DUMBBELL KICKBACKS HOW TO DO IT: Kneel over a bench with one arm supporting your body and the other holding a dumbbell with a neutral grip. Position your upper arm parallel to the floor. Extend your arm back and up

until it is straight. Return to the starting position by flexing your elbow and repeat for the required reps. Continue with the opposite arm once you have completed a set.

FORM TIP: FOR A GREATER RANGE OF MOTION POSITION THE ELBOW OF YOUR UPPER ARM SLIGHTLY HIGHER THAN YOUR SHOULDER.

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TRAINING

■ WORKOUT

TRICEP SUPERSET ■ OVERHEAD CABLE EXTENSIONS HOW TO DO IT: Grasp either end of a rope attachment attached to the high pulley. Turn your body away from the pulley machine and position the rope attachment behind your neck. Bend over at your hips with the rope attachment

positioned behind your neck. Allow your elbows to be pulled back under the cable’s resistance. Extend your forearms forward until your elbows are straight. Allow the cable to return back over your neck under control.

■ TRICEP ROPE PUSHDOWNS HOW TO DO IT: Stand facing the pulley machine. Grasp either end of the rope attachment attached to the high pulley with your palms facing one another. Position your elbows by your sides. Extend your arms downwards while pronating your forearms so that your palms are facing back at the bottom of the movement. Squeeze your triceps at the bottom of the movement before returning to the starting position by flexing your elbows.

FORM TIP: YOUR ELBOWS CAN TRAVEL UP A FEW INCHES AT THE TOP OF THE MOVEMENT. STAY CLOSE TO THE CABLE THROUGHOUT THE MOVEMENT TO PROVIDE RESISTANCE AT THE TOP OF THE MOTION.

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“THE HAMMER CURL IS A GREAT EXERCISE TO DEVELOP LONG BICEPS AND DEFINED FOREARMS.”

■ STANDING ALTERNATING HAMMER CURLS HOW TO DO IT: Stand upright with a slight bend in your knees. Hold dumbbells in either hand, positioned at your sides, with your palms facing in and your arms straight. Keep your elbows at your sides, then raise one dumbbell upward, until your forearm is vertical and your thumb is facing your shoulder. Lower the dumbbell back to the original position and repeat on the other side. ■

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TRAINING

■ FITNESS NEWS

TREND WATCH RESISTANCE CLOTHING turns everyday activities into opportunities to improve physical fitness and tone muscles. These benefits apply to athletes, casual gym-goers and rehab patients. Optimise everyday movements and activities, from running errands to arduous workouts, with a pair of Physiclo resistance leggings – pants that contain built-in resistance bands. According to the company’s website, the gear boosts your energy expenditure by about 14% and increases muscle activation by 23%.

GET GUT FIT

TRAINING

RESEARCH, NEWS, AND THE LATEST PRODUCTS TO BOOST YOUR HEALTH AND FITNESS

A recent study conducted in human subjects at the University of Illinois offers the first definitive evidence that exercise in isolation can change the composition of microbes in the gut. The study was designed to isolate exercise-induced changes from other factors such as diet or antibiotic use, and found “clear differences in how the microbiome of somebody who is obese versus somebody who is lean responds to exercise.”

30% 10 MINUTES!

That’s all the exercise your brain needs for a boost in brain power, at least temporarily, according to findings by researchers at Western University in London, Canada. Their research suggests that even 10 minutes of aerobic activity can prime the parts of the brain that help us problem-solve and focus.

50 MARCH - APRIL 2018

THE ABANDONMENT RATE FOR FITNESS TRACKERS. THIS HAPPENS EITHER BECAUSE PEOPLE DO NOT FIND THEM USEFUL, THEY GET BORED OF THEM OR THEY BREAK.

STUDY BY GARTNER’S PERSONAL TECHNOLOGIES.

LAB MUSCLE

MINUTES

A 30-MINUTE SAUNA CAN REDUCE BLOOD PRESSURE AND INCREASE VASCULAR COMPLIANCE, WHILE ALSO INCREASING HEART RATE TO A SIMILAR DEGREE AS MEDIUM-INTENSITY EXERCISE. THESE ARE

THE FINDINGS OF A STUDY CONDUCTED BY SCIENTISTS AT THE UNIVERSITY OF EASTERN FINLAND, WHICH WERE PUBLISHED IN THE JOURNAL OF HUMAN HYPERTENSION.

STRONG CORE

A new study conducted by researchers from The Ohio State University Wexner Medical Center, the findings of which were published in the Journal of Biomechanics, suggests that runners with weak deep core muscles are at higher risk of developing low back pain and injuries. When these deep core muscles are weak they force your body to compensate by engaging more superficial muscles, like the abs. These then work harder and reach fatigue faster, which is a major risk factor for injuries. The fix, according to the research team, is planks, especially on unstable surfaces, as these focus on stabilising the core.

Fully functional human muscle has been grown from stem cells in the lab by a team from Duke University in North Carolina. The researchers “reprogrammed” adult skin or blood cells to create juvenile, versatile cells called “induced pluripotent stem cells” or iPSCs. Like naturally-occurring stem cells found in embryos, iPSCs can develop into any type of human cell with the right stimulus. In this experiment, the iPSCs were triggered into becoming skeletal muscle cells, which then grew into “functioning human skeletal muscle”. While the team plans to use the ‘grown’ cells to research degenerative diseases, the muscle fibres were also successfully implanted into adult mice. While they survived and functioned for at least three weeks, they were weaker than natural muscle. However, this could be the first step to designer muscle tissue... The findings were reported in the science journal Nature Communications.

ROUGUE BUYS OSO BARBELL ROGUE FITNESS, among the largest producers of American-made strength and conditioning equipment, which has been popularised through its association with the CrossFit Games, formally announced its acquisition of OSO BARBELL, a leading designer and manufacturer of barbell collars and other specialty weightlifting

products. As part of the agreement, Rogue will carry all OSO products into its line-up in 2018.

Visit www.roguefitness.com

TREND WATCH Forget the standing desk, it’s now possible to pedal your way to improved health and fitness while you work with the BIKE DESK. By combining an exercise bike with a standing desk, users can sit, stand, or pedal whenever they want. Smaller and more portable than a treadmill desk and more versatile than a traditional standing desk, they are ideal for office and home use.

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TRAINING

■ EXERCISE GUIDE

DO NOT PULL ON THE BENCH WITH YOUR ARMS AS THIS CAN PLACE STRESS ON THE BACK OF YOUR NECK.

DRAGON FLAGS

A HARDCORE EXERCISE FOR A HARD AND STRONG CORE

TIP: Keep your body straight throughout the movement. This can only be achieved when all stabiliser muscles in the core – the abs, lower back and glutes – are engaged and firing.

TIP: Never arch the lower back. Your body must remain straight from shoulders to toes.

STARTING Lie on a flat bench. Grasp the head rest or hand holds with both hands behind your head. Place your legs and feet together and straighten them. Engage your core and accessory musculature to create tension throughout your body, from your traps and back through to your legs.

THE MOVEMENT Lift your legs and torso up in unison until your body reaches a 45-degree angle at the very least. Keep your shoulder blades in contact with the bench. Hold for a count, then slowly lower your torso and legs back down under control until they are just above the bench. Do not disengage your body’s tension by coming to a complete rest on the bench. Repeat the movement for the required reps before taking a rest.

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WHAT IT WORKS... This impressive and potent exercise popularised by martial arts master Bruce Lee imparts functional strength throughout the body to deliver stability during everyday movements where your body is upright, such as standing, walking or running. It is one of the most powerful forms of trunk stabilisation that can be trained in the gym.

MUSCLES TARGETED Primary: Rectus abdominis Synergists and stabilisers: Glutes, arms, shoulders, upper back, quads and hammies, your deep core – iliopsoas, tensor fasciae latae, sartorius, rectus femoris, adductor longus and brevis, obliques – and erector muscles

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TRAINING

â&#x2013; FORM FIRST

WHAT IT WORKS: This complex bodyweight exercise targets your legs unilaterally to develop symmetrical strength and improve balance. It also engages many core and accessory stabiliser muscles which help to build functional strength. When performed through a full range of motion and with proper form, the pistol squat is also a potent enhancer of mobility in the hips, knees, and ankles.

PISTOL SQUAT TAKE YOUR STRENGTH AND MOBILITY to the next level with this advanced move.

To start: Stand with your arms extended out in front of you. Balance on one leg with the opposite leg extended and lifted off the floor. Stabilise your ankle and keep tension throughout your body.

Hips: Press back with your hips and squat

Head and neck: Keep your head up and gaze cast forward to maintain balance and neck and spinal alignment.

Extended leg: Keep this leg straight throughout the movement.

Arms: Reach with your arms, keeping them in the extended position in front of you.

Torso: Keep your torso upright throughout the movement. Back: Keep your back straight as you descend into the squat.

all the way down until your glutes reach the Achilles of the bent leg at the bottom of the movement. Tuck your tailbone in as you squat down.

Bent knee: The knee of the loaded leg should point in the same direction as the planted foot and should extend past the ankle as far as possible. Do not allow the knee to cave in our fall to the outside during the descent or extension phase. Ankle: Full range dorsiflexion in the ankle is required to perfectly execute the pistol squat. Planted foot: Keep the foot of the loaded leg planted firmly and in direct contact with the floor across the full surface area of the foot. Drive your body back up by pressing this foot into the ground and extending the loaded leg to return to the upright position. â&#x2013;

MUSCLES TARGETED:

Primary: Quadriceps (upper thigh) Secondary (synergists and stabilisers): Glutes, hamstrings, adductor magnus, calves (soleus and gastrocnemius), erector spinae, abs (obliques, rectus abdominis), iliopsoas, tensor fasciae latae.

>> Performed by Andrew Ramsay >> Photography by Cindy Ellis

54 MARCH - APRIL 2018

ABOUT THE ATHLETE: Andrew Ramsay is a strength & conditioning specialist, and the co-owner and Head Coach at WICO Fitness (50 Chrisoliet St, Jukskei Park, Randburg). He holds an Honours degree in Sport Science, and is a CrossFit Level 1 instructor. He is a two-times National Powerlifting champion (74kg division), with personal bests of 217.5kg in the back squat, 140kg in the bench press, and 260kg in the deadlift. Follow him on Instagram @trainerdrew.

TRAINING

■ FEATURE

FIX YOUR

COMMON ERRORS IN TECHNIQUE TO AVOID WHEN DOING THE BASIC COMPOUND MOVEMENTS

FORM T

he importance of proper form during compound lifts cannot be overstated – it reduces your risk of injury and ensures that the exercise stress is being imposed on the targeted muscles to maximise the adaptive response. This will ultimately deliver more muscle and greater gains in performance over time. However, local gyms are filled with guys making common mistakes. Most do so unconsciously and unintentionally as they never learnt correct form at the outset, while other mistakes stem from pervasive conventional advice shared in the weights room that has proven to be wrong or inaccurate. Whatever the reason, poor form needs to be stamped out, particularly when executing the most common compound moves – the squat, deadlift and bench press. To ensure you become the bastion of proper lifting technique, from the set up to the execution of every rep, follow Fitness His Edition’s guide to fixing your lifting form.

THE DEADLIFT

■ THE PROBLEM:

LOCKED OUT LEGS

FOOTLOOSE

■ THE PROBLEM:

A common mistake made by gymgoers is to lift the bar off the floor while keeping the legs straight. This requires that your back takes the strain to execute the lift, which significantly increases your risk of serious injury. The correct movement patten is a hip hinge with slightly bent knees. As the bar passes your knees you can extend your torso upward to complete the movement.

To create the ideal foundation for a powerful standard deadlift (arms outside legs), your feet should be hip-width to shoulder-width apart. A wider stance is less functional and can also increase the risk of back and spinal injuries by causing the shoulders to round.

Maintaining a neutral spine is essential for safe and effective deadlifting. A rounded (forward) or hyperextended (arched back) back position can place immense stress on the lumbar spine, which increases the risk of injury. Maintain a neutral spine position throughout the lift by keeping your head up, gaze cast forward and your torso in an upright position with your core muscles braced. Pulling your shoulder blades back also helps to maintain a neutral spine.

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“YOUR FEET SHOULD BE HIP-WIDTH TO SHOULDERWIDTH APART.”

ROUNDED OR ARCHED BACK

THE SQUAT ■ THE PROBLEM:

STIFLED STANCE A lot has been said and written about the ideal stance for a deep, powerful squat, but the truth is that there’s no universal law governing the appropriate distance between your legs and feet. That’s because everyone is different. We each have different biomechanics and anatomical structures. We vary in height and all have differing levels of mobility. This means you need to find the ideal stance that suits your body best. The general rule of thumb is hip-width apart, but you can go slightly wider or narrower if that feels more comfortable. ■ THE PROBLEM:

SISSY SQUATTING The ability to only squat to parallel is a sign of poor hip mobility. So, rather than reinforce an existing issue, take some time away from the squat rack to improve your mobility. Unless there’s a serious injury, pain or structural impediment, there is no reason why you can’t get low and power through a full range of motion on every rep.

in the adductors or due to a strength asymmetry in the hip extensors. Ultimately you want to create a platform that feels natural and comfortable, but that requires symmetrical strength and adequate mobility in the associated structures. Whatever foot stance you adopt, be sure to track your knees over your toes to limit the internal or external rotation of the knee.

weight onto your toes erodes this stability. An inability to keep your heels down during a squat could also be due to poor ankle mobility or poor hip mobility. In either case, it’s best to rack the weight and abstain from squatting until you are able to develop the requisite mobility to get that ass to the grass with your heels still firmly planted on the floor.

■ THE PROBLEM:

Keeping your feet firmly planted on the ground is essential for a strong and balanced squat. This base creates a solid foundation and shifting the

A great deal of your power and stability in the deep squat stems from your torso position. When guys who lack adequate hip and ankle mobility try to get their heels on the floor, they often compensate at the hips by leaning forward. This shifts your centre of mass by taking your hips and shoulders (where you’re carrying the weight) out of alignment. This can throw you off balance or, worse, place immense stress on your lower back. As you move through the squat, ensure that you keep your spine in a neutral position and your torso upright.

TIPPY TOES

TRUNK SWAY

TEST YOUR FOUNDATION:

Once you reach the deep squat position, try wiggling your toes. If you can’t do so without losing your balance, your weight is not adequately distributed through your feet. Work on shifting your weight onto your heels.

■ THE PROBLEM:

WHERE’S YOUR HEAD AT? You may have been taught that powerful squats are led with the head... well, that’s not true. Lifting your chin to look up at the ceiling as you power out of the hole can alter your spinal position and change your upward trajectory. Shifting your head backwards and craning your neck can also result in a nerve impingement in the cervical spine, or can close the neural transmission pathway along your spine thereby impeding the brain’s ability to effectively communicate with your muscles. Rather keep your neck straight and aligned with your spine and your gaze cast forward. ■ THE PROBLEM:

FOOT POSITION Most purists will suggest that you keep your feet pointed forward, while others say a slight angle of 15-30 degrees is acceptable. As mentioned, there is no right or wrong answer. The question should be whether this is done to compensate for a lack of strength

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TRAINING

■ FEATURE

THE BENCH PRESS ■ THE PROBLEM:

■ THE PROBLEM:

Many gym-goers incorrectly assume that the bench press is a linear movement – that the bar is pressed straight up from the mid-chest starting position. The truth is that this movement arc isn't a vertical line and by trying to limit the arc of movement you alter angles at a number of important joint structures. One such joint is the elbow. In a misguided attempt to press the bar straight up, many lifters flare their elbows out to the side. When your upper arms are perpendicular to your torso you limit your strength potential and this can also cause an impingement at the shoulder joint. To avoid this scenario and harness your maximum strength, tuck in your elbows at a 75-degree angle at the bottom of the lift and keep them close to your sides on the pressing phase.

A worrying trend seems to have emerged in gyms around the country whereby lifters raise their legs up, placing them on the bench or at a 90-degree angle. Your feet form a integral part of the support base needed for heavy bench pressing. As such, always bench with your feet flat on the floor. Keep your feet under your knees and place them shoulder-width apart.

FLARED ELBOWS

58 MARCH - APRIL 2018

A LACK OF SUPPORT

“ALWAYS BENCH WITH YOUR FEET FLAT ON THE FLOOR. KEEP YOUR FEET UNDER YOUR KNEES AND PLACE THEM SHOULDERWIDTH APART.”

■ THE PROBLEM:

WEAK GRIP AND LIMP WRISTS

When lifting heavy loads you want to be in control of the weight. With that in mind, why would you want to try and control a loaded bar moving above your head with a precarious thumbless grip? Wrap your thumbs around the bar and hold it with a strong grip. Studies also show that a strong grip is a precursor to greater muscle fibre recruitment during the lift and therefore greater strength. Along similar lines, you want to ensure the weight is distributed evenly and through a solid base of support. This can't be done when your wrists are cocked or at an angle. Ensure your wrist align with your elbow to keep your forearms vertical to generate maximum force. ■

TRAINING

■ CROSSFIT

ABOUT THE AUTHOR: Julian ReichmanIsraelsohn is the owner and head trainer at CrossFit Platinum

THINKING INSIDE THE BOX

TO GAMES OR NOT TO GAMES

The start of every year is characterised by New Year’s resolutions and the start of the CrossFit competitive season as we gear up for the worldwide CrossFit Open. That means people are either starting a new fitness regimen or they’re trying to improve or modify their existing routines to take their training to the next level. This delivers an interesting dynamic in the box as the newcomers to CrossFit bring a great deal of enthusiasm and an air of anticipation into the box environment. In contract, existing members can often lose site of where they are and where they want to be with regard to their CrossFit training at this time. Each CrossFit box the world over has a different variation on how they programme the routines offered to the public. That means that with over 14 000 affiliates worldwide, there is potentially over 14 000 different combinations of CrossFit that one can choose from. Some confusion can therefore arise among those that adopt CrossFit training for general physical preparedness (GPP), especially at the start of the year when many competitive CrossFitters are already in the preparation phase for the CrossFit Open. Many new CrossFitters think they need to train in the same way

as the Games athletes train by following the same training regimens adopted by those competing in the sport of fitness. This is where things can get blurry and issues can arise. The average CrossFitter doesn’t and shouldn’t need to train in the same way that the elite competitive CrossFit athletes train. Athletes who hope to make it to Regionals or the Games have vastly different training requirements to those of the average athlete training to be better at everyday life. Games athletes benchmark themselves against stringent physical requirements such as strength, gymnastics abilities and cardiovascular fitness. Their training plans and periodisation requirements are therefore vastly different. They know when they need to peak in their training cycles, which leaves little guesswork in planning their training routines. The average CrossFit member, on the other hand, has very different requirements. They may be supplementing an existing routine or sport, or looking to better themselves by boosting fitness to levels never experienced before. Whatever the goal, be it functional strength and fitness or sport-specific performance enhancement, CrossFit becomes the springboard for their new fitness journey.

Each CrossFit box the world over has a different variation on how they programme the routines offered to the public. That means that with over 14 000 affiliates worldwide, there is potentially over 14 000 different combinations of CrossFit that one can choose from.

In essence, this is what CrossFit for GPP is all about. Many competitive CrossFitters will follow various strength routines and programmes designed and written by other competitive athletes or their coaches. These programmes are dominated by strength work and are readily available to the public on the Internet. That means anyone can sign up to any number of these routines by paying a monthly fee. This has led to an increase in the number of average CrossFitters engaging in competitive CrossFit-type training. However, this is unnecessary and is proving to be problematic. A true-to-form CrossFit box should offer a GPP routine that incorporates numerous other elements, in addition to basic strength work to help members get stronger. The only athletes who need a strength-biased routine are competitive CrossFitters, or power- and weight-lifters. A mantra I learned from one of the most inspiring adventures I’ve ever experienced, namely SealFit and the Unbeatable Mind, created by retired Navy Seal Commander Mark Divine, is that of “what is your why?” It’s important to be aware of and understand the reasons for starting a CrossFit journey and what you’re looking to achieve from the training. Do you intend on competing in a local CrossFit throwdown or competition, or is your aim to make it to Regionals or even the Games? Do you want to use CrossFit to supplement your current sport of choice to make you a better athlete? Only once these questions have been answered can CrossFit box owners and head coaches adequately advise clients on the right path to follow. They also need to be firm and clear as to which athletes should be doing the competitive training required for the Sport of Fitness and which athletes should just follow GPP-type training. When this happens then clients can progress on their chosen fitness and CrossFit journey with the peace of mind that they are in fact on the correct and most beneficial path to achieving any and all goals. ■

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TRAINING

■ WORKOUT

>> Photography by Cindy Ellis >> Performed by Jason Dunning >> Shot on location at

n-gym.co.za Train Boutique Gym www.trai from e labl avai s ball >> Medicine www.MiFitness.co.za

BONUS TIP: DOWNLOAD A TIMER APP ON YOUR SMARTPHONE TO TIME E THE CIRCUITS OR USE TH WALL MOUNTED LIGHTS TIMER IN THE GYM.

Jason Dunning is an NPL-sponsored athlete and a qualified exercise physiologist specialising in training techniques, nutrition, and blood work variables. He represented South Africa at the 2017 WFF Universe, placing 2nd in the Men’s Fitness Bodybuilding category.

60 MARCH - APRIL 2018

TAKE YOUR

E N I C I D ME IRCUITS C L L A B D E M Y IT S N E T N -I HIGH G IN N IO IT D N O C R IO R E P U S FOR THE MEDICINE, OR MED BALL IS A SIMPLE YET HIGHLY VERSATILE STRENGTH AND CONDITIONING TOOL as it can be applied to the attainment of just about any physical goal. Where it excels, though, is in training explosive power, rotational core strength, and for high-intensity metabolic conditioning. For instance, the balls can be thrown and caught, which makes them ideal for explosive movements that can improve overall athleticism. Training with a med ball is also beneficial because it enables multi-planar movement, whereas traditional weight lifting is often very linear in nature. Controlling this weight as it traverses across movement planes is what challenges your core stability and also improves coordination. This makes it an extremely functional form of exercise that has gained it popularity in strength and conditioning gyms and CrossFit boxes around the world.

BALL SENSE ORIGINS Training with weighted balls dates back to as early as 1 000 BC, when it was used as a form of strength and conditioning for ancient gladiators and Persian wrestling athletes. Other accounts date the use of medicine ball training back some 2 000 years, when the father of western medicine, Hippocrates used sand-filled animal skin pouches to rehabilitate patients. This makes medicine balls one of the oldest forms of strength and conditioning equipment still in use today.

■ THE WORKOUT This high-intensity med ball workout combines complex compound resistance exercises with explosive cardio-type movements to help you build strength and blast fat at the same time.

■ DIRECTIONS Perform all of the exercises in the circuit back to back, executing one set for time of each exercise. Only rest once an entire circuit has been completed. Move on to the next circuit, completing each one to conclude one round. After completing one full round of the circuits, take a longer rest of 60-90 seconds, before performing another round. Perform 3-5 rounds per sessions. Start by performing each exercise for 45 seconds. Focus on the quality and speed of execution rather than quantity. Each week add 15 seconds to each circuit.

SELECTING THE RIGHT BALL When choosing a weight, select a ball that is heavy enough to slow your rate of movement, but isn’t so heavy that you sacrifice control, accuracy, or range of motion. TYPES OF MEDICINE BALLS Med balls are available in varying sizes and weights. They also vary in consistency. Traditional med balls are made from leather and filled with sand. These are ideal for moves like slams as they absorb shock and don’t bounce. Other weighted balls are rubberised. This means they hold their spherical form better, but this also gives them more bounce. Beware when slamming these balls as they can bounce back up into your face.

www.fitnesshis.co.za 61

TRAINING

â&#x2013; WORKOUT

SQUAT SWINGS

Stand with a wide stance holding a medicine ball with both hands between your legs. Squat down then as you rise up, swing the medicine ball up over your head. From the extended squat position with the medicine ball above you, drop down into another squat while using your core to control the descent of the medicine ball back between your legs. Continue the swinging motion in a fluid manner. FORM TIP: Be sure to keep your back straight, chest up and look straight ahead to ensure proper back posture.

MED BALL CIRCUITS #1 1 Squat swings push-ups with 2 Rolling knee tucks 3 Rock and roll up hip extension with 4 Kneeling tricep extension 5 Ball slams

â&#x2013; ROLLING PUSH-UPS WITH KNEE TUCKS

Drop down into an extended push-up position with your left hand on top of the medicine ball. Flex your elbows to lower your body and perform a pushup. As you extend your arms, bend your

62 MARCH - APRIL 2018

right knee across your chest towards the ball. Step your right foot back to the floor. Roll the ball across to your right hand and repeat the movement on the other side.

3 A

ROCK & ROLL UP Lie on your back on the ground, holding a medicine ball in both hands above your head. Pull your knees into your chest and rock backwards. As your rock forward, use the momentum generated by the weight of the ball to pop up off the floor in a controlled manner, into a deep squat position. Extend your hips and knees to stand up. Slowly lower yourself back down into a deep squat then sit your bum back down on the floor to lie back down to repeat the movement sequence.

FORM TIP: Use the weight of the medicine ball and the strength of your core to generate the momentum needed to pop up off the floor into the deep squat position.

BALL SLAMS

Stand holding a medicine ball in both hands. Lift the medicine ball overhead and then slam it into the ground as hard as you can. Try to use your whole body, including your legs and core. Catch the ball or pick it up and repeat.

FORM TIP: Keep your elbows pointed forward during every phase of the movement.

NOTE: Be careful not to let the medicine ball bounce back and hit you in the face.

KNEELING HIP EXTENSION WITH TRICEP EXTENSION

Position yourself on your lower legs and knees with your glutes on your calves, holding the medicine ball with both hands and bent arms behind your head. Engage your glutes and extend your hips to drive your torso and

upper legs into the extended upright position. When your body is upright, extend both arms overhead. Bend your elbows to lower the ball behind your head, then drop back down into the kneeling position.

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TRAINING

â&#x2013; WORKOUT

MED BALL CIRCUITS #2 lunge with 1 Backward overhead lift 2 Russian twist 3 Tricep push-up on ball 4 Straight leg sit ups 5 Med ball burpee with toss

RUSSIAN TWISTS Start by sitting on the floor with your knees bent and your heels on the floor. Hold a medicine ball in both hands in front of your chest. Lean back until your body is at roughly a 45 degree angle. Rotate your torso and the ball through the waist to one side. Reach as far around as possible. Rotate your torso back in the opposite direction. Continue alternating sides in this fashion.

BACKWARD LUNGE WITH OVERHEAD LIFT

Stand with your feet together, holding a medicine ball in front of you with both hands. Step backwards with one leg while bending the supporting leg. Plant your forefoot far behind you on the floor. Lower your body by flexing the knee and hip of your supporting leg until the knee of your rear leg is just above the floor. As you do so, lift the medicine ball up overhead. Return to the upright position by extending the hip and knee of your forward supporting leg and lowering the medicine ball back down under control. Place your rear leg next to your supporting leg and repeat the movement with the opposite leg.

3 A

FORM TIP: Keep your core engaged and the head aligned with your neck and spine.

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FORM TIP: Move your head with your body as it twists so you are looking at the ball.

TRICEP PUSH-UP ON BALL

Drop down into an extended push-up position with both hands placed close together on top of the medicine ball. Shift your bodyweight forward until your shoulders are above the ball. Flex your elbows to slowly lower your chest toward the

ball. Keep your elbows tucked in close to your ribs. Try to lower your chest as close to the ball as possible. Extend your elbows to press your body back up, until your arms are fully extended.

STRAIGHT LEG SIT UPS

Lie flat with your back on the ground and a medicine ball held in both hands. Keep your legs together as you engage your core to raise your torso up until it is over the hips. Return to the starting position under control and repeat.

MED BALL BURPEE WITH TOSS

Stand holding the medicine ball at chest level. Bend down to place the medicine ball at your feet. Keeping both hands on the ball, jump your feet back into an extended push-up position. Perform a push-up on the medicine ball. Jump your feet back up towards your hands. Stand back up while holding the ball. As you do so, toss it up into the air in front of you. Allow the ball to land and come to a stop before repeating the movement sequence.

CAUTION: Do not throw the medicine ball directly overhead as it may fall back down onto you.

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TRAINING

â&#x2013; WORKOUT

LUNGE WITH TWIST

Stand holding a medicine ball in front of your chest, with your feet placed hip-width apart, your shoulders relaxed and your core engaged. Step forward into a lunge with the right leg. When your front leg is parallel to the floor, extend your arms and the medicine ball

out to the right. Rotate your torso at the same time. Maintain the lunge position as you return your torso to the centre position. Return to the standing position, then perform the lunge and twist movement with the other leg (rotate to the left this time).

MED BALL CIRCUITS #3 1 Lunge with twist 2 Big circles 3 Med ball mountain climbers 4 Lying chest toss 5 Wood chops with ball

NOTE: This variation will engage your core to a greater degree than standard mountain climbers performed without the medicine ball.

FORM TIP: Ensure that you maintain a quick yet controlled motion as you alternate knee drives.

MED BALL MOUNTAIN CLIMBERS

Begin in an extended push-up position, with both hands on top of the medicine ball, your legs extended and your feet together. Engage your core. Lift one foot off of the floor to quickly bring one knee up towards your chest. As you return that foot to the floor, immediately drive your other knee up towards your chest. Continue to alternate knees in this fashion.

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A A

WARNING: Do not toss the ball too hard or too high to ensure you can catch it.

LYING CHEST TOSS

Lie face up on the floor holding the medicine ball with both hands above your chest, with your elbows bent and pointed out to the sides. Forcefully extend your arms, in line with the chest and toss the med ball straight up toward the ceiling. Catch the ball and repeat the movement. Transition directly into the next phase with no pause between the catch and the next press.

WOOD CHOPS WITH BALL

Stand with your feet wider than hip-width apart, holding the medicine ball at your chest. Brace your abs as you twist your torso to the left. Allow your right heel to pivot off the floor and bring the ball up over your left shoulder. Quickly “chop” the ball down and across your right thigh as you pivot your left heel off the floor.

BIG CIRCLES

Stand with your feet positioned shoulder-width apart and knees slightly bent, holding a medicine ball in both hands in front of you with your arms straight. Rotate your arms clockwise without bending your arms. Rotate your arms all the way around. Complete as many circles as possible for half the timer’s duration, then perform counterclockwise circles for the remainder of the interval. ■

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SUPPLEMENTS

■ LATEST PRODUCTS

PRIMAL CREATINE 5000 PURE MONOHYDRATE POWDER Creatine is arguably one of the most commonly used and widely researched sports supplements on the market. Primal Creatine 5000 is designed for athletes looking to improve performance and recovery. Creatine increases physical performance in successive bursts of shortduration, high-intensity exercise. Creatine monohydrate’s primary function is to increase ATP storage in muscle cells to fuel the primary energy pathway which rapidly becomes depleted during explosive movements. Combine Primal Creatine 5000 with a suitable diet and workout for your most reliable size and strength companion. Find out more at www.primalsa.co.za.

ANIMAL FURY

Animal Fury is a no-nonsense pre-workout powder keg that could help serious lifters stay locked in the zone. The special formulation combines proven pre-training staples like Citrulline Malate, Beta Alanine, L-Tyrosine and Caffeine Anhydrous, all in efficacious doses, with 5g of Branched-Chain Amino Acids (BCAA). Fury also tastes as good as it works, with crisp and refreshing Green Apple and Watermelon flavours.

SPORTHOLICS WHEY PROTEIN With 22g of premium protein per serving, Sportholics Whey has been carefully researched and developed for those seeking lean muscle maintenance while dieting. Whey is an instant nutrient-dense, high-protein and low-carb drink mix that provides your body with the nutritional support it needs to burn body fat and maintain lean muscle tissue. Sportholics whey, with its combined mix of concentrate, isolate and hydrolysate, ensures that amino acids enter the blood stream rapidly, yet still delivers a sustained supply to aid recovery.

SUPPLEMENTS

THE LATEST PRODUCT RELEASES AND NEWS FROM THE SUPPLEMENT INDUSTRY. BIOGEN CLEAR FLAVOUR WATER ENHANCERS

NPL VITAPACK This high potency, comprehensive 8-in-1 nutrient formula contains multivitamins, minerals, antioxidants, digestive enzymes, adaptogens, amino acids, omega-3 fatty acids, and a joint support complex. Collectively these nutrients create an environment that is conducive to overall health and wellness. Take the guesswork out of your daily nutrient supplementation with this all-inone daily pack, available in optimal dosages, to boost your health, energy and immune system.

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Biogen’s new Clear Flavour Water Enhancers are a great way to increase your water consumption without enduring the bland taste. One light squeeze (±12 drops) of Biogen’s Clear Water Enhancer into 100ml of ice cold still or sparkling water is all you need to create a flavoursome yet healthful and refreshing drink. Adjust dosage as per individual taste preference. Visit www.biogen.co.za for more info.

USN LAUNCHES NEW SITE South Africa's biggest supplement brand, USN has launched a new website with a new look, greater functionality and a whole lot more information to help you achieve your goals. The site offers an enhanced user experience and interface, with e-commerce integration to offer customers an intuitive online shopping experience where they can easily review and purchase the products that best meet their needs. All orders over R500 also receive free delivery. Visit www.usn.co.za for tips, profiles on team USN members, and all your favourite supplements.

SUPPLEMENTS

■ RECIPES

PROTEIN POWER UP! >> By

PROTEIN BROWNIE BITES 10 pitted dates 2 scoops chocolate whey 1 egg 40g almond flour 30g coconut flour 1 tbsp coconut oil 1 tbsp raw cacao 1 tsp vanilla extract 100ml almond milk 1 tsp baking powder Coconut and cranberries for decorating 1. Preheat oven to 180 degrees and grease a baking tray. 2. Mix dry ingredients together and add almond flakes. 3. Slowly add almond milk, egg and vanilla extract with the coconut oil to the mixture. 4. Pop into the oven for 30 minutes. 5. Allow to cool before topping with nuts, coconut or cranberries.

COCONUT OIL IS AN IDEAL SOURCE OF HEALTHY DIETARY FATS DUE TO ITS RICH MEDIUM CHAIN TRIGLYCERIDES (MCT) CONTENT. THESE FATS CAN BE EASILY METABOLISED FOR ENERGY AND AID IN THE BREAK DOWN OF OTHER FATS. ALWAYS OPT FOR UNSWEETENED DESICCATED COCONUT PRODUCTS.

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ALM FLOU OND R is a popu

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DATES: These fibre filled fruits are packed full of beneficial amounts of potassium, copper, manganese, magnesium and vitamin B6. But beware! These tasty fruits are laden with natural sugars – up to 66g per 100g serving – so use them sparingly!

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SUPPLEMENTS

■ RESEARCH

“BIFIDOBACTERIA SUPPLEMENTS HAVE BEEN SHOWN TO REDUCE EPISODES OF ACUTE DIARRHEA BY 34%, AND THOSE OF ANTIBIOTIC-ASSOCIATED DIARRHEA BY 52%.”

POWERFUL PROBIOTICS SOME OF THE BEST SUPPLEMENTS FOR YOUR BODY AREN’T FOUND IN THE AISLES IN YOUR LOCAL SPECIALIST STORE OR PHARMACY where the whey proteins, pre-workouts and fat burners are sold. During your next round of shopping stop by the refrigerated section in the health section and take a look at the live probiotics on offer. ■ LIVING ORGANISMS Probiotics are live microorganisms that reside in your gut. The term probiotic is derived from Latin, with the prefix 'pro' meaning “before, or forward”, and the suffix 'bios' meaning “life”. As such, the meaning of probiotic is 'life-promoting'. They're a form of beneficial bacteria that primarily help to digest food and absorb nutrients. Their role in healthy digestion extends to the promotion of gastrointestinal motility and function, and the regulation of intestinal mucus secretion and utilisation. Another important role they fulfill in the digestive tract is the management of the harmful bacteria, which can be ingested and build up through the normal course of daily life. In doing so, they help to keep body's delicate microbiome in check. They also help to destroy other pathogens that may enter our systems.

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■ EXTENSIVE FUNCTIONS However, the important roles they play in the body extend much deeper. For instance, they help to synthesise nutrients like vitamins B and K, and produce short-chain fatty acids and polyamines (organic compounds that perform various vital functions in living cells). Furthermore, a growing body of research is continually expanding our understanding of these tiny yet potent microbes. We now know that they're

BONUS TIP: Prebiotics are what probiotics live on. Prebiotics are derived mainly from complex starches, which deliver oligosac-charides, inulin and fructo-oligosac-charides to the digestive system. Ideal sources include legumes, beans, oats, rye, quinoa, fruits such as bananas and berries, and whole grains.

BONUS TIP: Bolster your microbiome by adding natural probiotics to your system by including cultured dairy products such as kefir and natural full-fat yoghurt, and fermented foods like sauerkraut in your diet. involved in other important bodily functions, including immune function (they produce cytokines – cell signalling molecules in the immune system), allergy prevention, skin and urinary tract health, oral health and metabolic function. Studies show that probiotics can also improve hypertension, and can lower harmful LDL-cholesterol while raising protective HDL-cholesterol. They have also been shown to improve insulin sensitivity. More recent research has also uncovered possible links with psychological health, with probiotics now being touted in various pharmabiotics circles as a possible treatment for conditions such as clinical depression.

■ BILLIONS, WITH A ‘B’ There are billions of probiotics that reside in a healthy gut – it is estimated that there are over 50 genera of bacteria that provide over 500 different species. However, these can be destroyed by poor diets that include excessive amounts of processed foods and sugar, and commercially farmed meats that contain hormones and produce that contain various toxins. Antibiotics, medical treatments such as radiation and chemotherapy, and excessive stress (dietary, physical, psychological, emotional or environmental stress) also have a detrimental effect on probiotics. As most of us are exposed to many of these factors, it is often prudent and necessary to fortify our microbiome and repopulate the gut by supplementing with a suitable probiotic product. The best probiotics include live strains of lactobacillus acidophilus and bifidobacteria bifidum, which need to be refrigerated to be kept alive. When shopping for probiotics, it is recommended that you alternate the strains your use on a regular basis to avoid overpopulating your gut with too much of one type. Despite being a beneficial bacteria, an imbalance of healthy variants in the microbiome can also cause issues such as digestive discomfort and distress.

■ UNDERSTANDING PROBIOTIC SUPPLEMENT LABELS The type and strain of probiotic in the product you’re buying is generally listed as: ■ LACTOBACILLUS (the genus) ■ RHAMNOSUS (the species) ■ GG (the specific strain within the species)

Other important information to consider is the total load or bacterial count of your preferred product. Colony forming units, or CFUs is the measure of the total amount of probiotic bacteria per serving. Most products offers a CFU count in the billions, with higher doses generally more potent and effective

as more bacteria make it into your intestines after passing through the stomach and its acids. A product that offers a CFU count of 5-10 billion is ideal for chronic use. Higher CFU counts as high as 30-50 billion can be used for acute 'loading' to treat specific conditions or following antibiotic use.

“A PRODUCT THAT OFFERS A CFU COUNT OF 5-10 BILLION IS IDEAL FOR CHRONIC USE. HIGHER CFU COUNTS AS HIGH AS 30-50 BILLION CAN BE USED TO TREAT SPECIFIC CONDITIONS OR FOLLOWING ANTIBIOTIC USE.”

■ KNOW YOUR PROBIOTICS The most common genera of probiotics found in supplemental form include: Lactobacillus: The most common probiotic. Bifidobacterium: One of the most popular and best-studied probiotic organisms. Additional genera include: ■ Enterococcus ■ Escherichia coli

■ Bacillus ■ Propionibacterium

■ Saccharomyces ■ Pediococcus

■ Streptococcus ■ Leuconostoc

HELPFUL PROBIOTIC STRAINS: ■ Bifidobacterium bifidum: Most common strain. Useful to fight harmful bacteria, aid digestion and boost immunity. ■ Bifidobacterium breve: Supports colon health. ■ Bifidobacterium infantis: Supports digestive heath. ■ Bifidobacterium lactis: Neutralises gliadin, the wheat protein responsible for gluten sensitivity. ■ Bifidobacterium longum: Keeps acids level balanced ■ Lactobacillus acidophilus: Aids digestion.

■ Lactobacillus brevis: Promotes tissue health. ■ Lactobacillus bulgaricus: Natural antibiotic. ■ Lactobacillus casei: Supports healthy digestion. ■ Lactobacillus gasseri: Supports digestion and aids in weight homeostasis. ■ Lactococcus lactis. Aids digestion. ■ Lactobacillus plantarum: Supports nutrient absorption and hormone production.

■ Lactobacillus paracasei: Helps fight fatigue and protects teeth from cavities. ■ Lactobacillus rhamnosus: Supports immunity and gut health. ■ Lactobacillus salivarius: Anti-microbial benefits. ■ Bacillus laterosporus: Helps to boost immunity and fight harmful bacteria. ■ Pediococcus acidilactici: Helps to digest food in the gut. ■ Saccharomyces boulardii: Helps to repair the intestinal lining in the small intestine.

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■ NUTRITION NEWS

40%

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That's how much more efficient WHOLE EGGS are compared to egg whites at driving the muscle-building process after a weight training session. University of Illinois researchers suggest this effect is due to the fact that the yolks also contain protein, along with key nutrients and other food components that are not present in the whites, which possibly boosts the ability of muscles to utilise the derived protein. STUDY PUBLISHED RECENTLY IN THE AMERICAN JOURNAL OF CLINICAL NUTRITION.

FUEL UP!

BALEIA EXTRA VIRGIN COLD PRESSED OLIVE OIL Near the small town of Vermaaklikheid along the Cape South Coast, Baleia Extra Virgin Cold Pressed Olive Oil is produced. It's a fusion of Frantoio, Corantina, FS17 and Leccino olives with distinctive aromas of green tomatoes and artichokes with a lemon freshness. Organic and biological methods are utilised as far as possible, thus ensuring the farming methods are not detrimental to the environment or consumers. R88 (375ml) Available at the Baleia Wines & Olive Oil Deli tasting room in Riversdale, La Bella Deli & Restaurant, or online at www.baleiawines.com.

ALL THE LATEST INFORMATION ON EATING CLEAN AND LIVING HEALTHY

THE POWER OF NATURAL INGREDIENTS TO IMPROVE HEALTH Ashwagandha

Spirulina Ginseng

Astragalus

Modern living is often at odds with our attempts to lead a healthy life. However, we can mitigate some of the health risks that modern lifestyles pose by incorporating more natural ingredients and supplements into our diets. dietary supplements and “Consumers are realising such as ashwagandha, ginseng complementary and alternative that natural ingredients and astragalus. “Adaptogen medicines industries for are far more beneficial and herbs help the body fight almost forty years. Vanessa don’t have the side-effects fatigue, stabilise blood sugar de Ascencao, nutritional often associated prescription and boost the production of consultant and a member drugs,” says Bruce Dennison, key hormones,” she explains, of the HPASA, cites as one president of the Health and are now found in many example adaptogen herbs – Products Association of South supplements available locally. natural substances that help Africa (HPASA), which has been Other beneficial products the adrenal system regulate at the forefront of the natural include B-vitamin supplements hormones and manage stress, health products, nutritional in a sublingual spray, which

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is administered under the tongue to combat exhaustion, muscle weakness, joint pain or shortness of breath caused by a deficiency of this vital micronutrient. Another healthpromoting natural ingredient is spirulina, a nutrient-rich blue-green algae that has 10 times more beta-carotene than carrots. A 3g serving also provides more antioxidant activity than five servings of fruits and vegetables.

MAKE BEEF POMEGRANATE SALAD FOR TWO 200g rib-eye steak 1 handful baby spinach leaves ½ cup pomegranate seeds ½ cup lentils ½ cup sun-dried tomatoes 1 cup Shiitake mushrooms 1 spring onion sprig 1 tsp olive oil 1 tsp Balsamic vinegar 1 tbsp sesame seeds Pinch of salt and black pepper

1. Cook the rib-eye steak buy first brushing it with olive oil and seasoning with salt and pepper. Place the steak on a skillet and place in the oven. Heat oven to 230°C. When it reaches temperature, remove the steak and pan-sear it to preference. Allow to sit before slicing. 2. Rinse the baby spinach leaves and place into a salad bowl. 3. Roughly chop the Shiitake mushrooms and place in the bowl. 4. Place all other ingredients into the salad bowl. 5. Combine olive oil and balsamic vinegar. 6. Pour dressing over salad. 7. Garnish with spring onion and sesame seeds.

SERVING SUGGESTION: ADD A FEW MINT LEAVES, AS THEY PAIR WELL WITH POMEGRANATE

BABY SPINACH Containing more than 88% water, spinach is one of the best sources of organic iron. Best eaten raw, spinach contains oxalic acid which stimulates the peristaltic action of the intestines, relieving constipation and aiding in natural elimination. Protecting the body from several degenerative diseases, spinach is a popular green containing over 13 different flavonoid antioxidants.

BONUS TIP: KALE CAN ALSO BE USED IN THIS RECIPE.

ADDITIONAL HEALTH BENEFITS: Rich in Vitamins A, B3, B5, B6, C, and E, Spinach is also high in calcium and magnesium, as well as Vitamin K, boosting the health of bones, while preventing mineralization.

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■ NUTRITION NEWS

APP

MEAT-FREE MONDAYS (& WEDNESDAYS) Substituting one to two servings of animal proteins with plant proteins such as soy, nuts and pulses every day could lead to a small reduction in the three main cholesterol markers for cardiovascular disease prevention, suggests the findings of a systematic review and meta-analysis of 112 randomised control trials. According to lead author Dr. John Sievenpiper of St. Michael's Hospital, the health benefits could be even greater if people combined plant proteins with other cholesterol-lowering foods such as viscous, water soluble fibres from oats, barley and psyllium, and plant sterols.

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THE RESULTS OF STUDY WERE PUBLISHED ONLINE IN THE JOURNAL OF THE AMERICAN HEART ASSOCIATION.

VEGAN ALTERNATIVE: FAKENBACON There's a new vegan-friendly product innovation available locally – Fakenbacon. It's made from smokey coconut flakes and is ideal as a healthful snack option, or a delicious addition to salads, vegetables, pizza, egg, cheese and, of course, on top of avocado. Currently available in Melissa`s, Jacksons Real food Market, Faithful to Nature, Giovanni's, The Olive Branch Deli and selected Spars. Visit fakenbacon.wordpress.com/ for more info.

GRAMS

THE REDUCTION IN REPORTED INTAKE OF FREE SUGARS COMPARED TO BASELINE LEVELS AFTER GETTING MORE THAN SEVEN HOURS OF SLEEP A NIGHT. THE RANDOMISED CONTROLLED TRIAL LOOKED AT, AMONG OTHER FACTORS, THE IMPACT THAT MORE TIME SPENT SLEEPING HAD ON NUTRIENT INTAKE. THEY FOUND THAT EXTENDED SLEEP HELPS REDUCE SUGAR INTAKE AND LEADS TO A GENERALLY HEALTHIER DIET. THE KING'S COLLEGE LONDON STUDY WAS PUBLISHED IN THE AMERICAN JOURNAL OF CLINICAL NUTRITION,.

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WHOLESOME FOOD IN A FLASH With the average South African working nine hours a day there is often very little time available to prepare nutritious meals. This is where food delivery apps such as Orderin can help sustain a healthy lifestyle by offering consumers both diversity and convenience. Whether it’s ordering a wellrounded lunch from Melrosebased Food Me or sticking to your meat-free Mondays with a salad from Woodstock's JarBar, Orderin has a variety of healthy options available to meet every nutritional need. A standard R10 delivery fee is levied. App available on Android and iOS ORDERIN'S TOP HEALTHY FOOD PICKS: CAPE TOWN: 1. Detox Juice and Health Bar – City Bowl 2. The Poke Co – City Bowl 3. JarBar - Woodstock JOHANNESBURG: 1. Melissa’s - Fourways 2. Toula’s – Fourways 3. Food Me – Melrose PRETORIA: 1. Life Grand Café – Hazelwood 2. Bugatti – Brooklyn 3. Cafe Georges – Lynnridge DURBAN: 1. Nu Health Food Café – Umhlanga 2. Little Gujurat – Umhlanga and Durban central 3. Cafe Java – Durban North

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PESTO PRINCESS HUMMUS Pesto Princess Hummus is 100% free from preservatives, additives and colourants. As such, it is kept in the fridge and has a shorter shelf-life than hummus from other brands. It has a creamy, nutty taste, and is highly nutritious and a great source of protein and healthy fats. It is also vegan-friendly. Pesto Princess also has a range of fresh pestos and sauces that are 100% preservative-free, fresh and nutritious. They add a delicious kick of flavour to your meal, without the guilt of nasty ingredients. Available at select Western Cape Spar stores. R37.99 (200g)

76,6%

THE GROWTH OF THE VITAMINS AND DIETARY SUPPLEMENTS MARKET IN SOUTH AFRICA FROM 2011 TO 2016, ACCORDING TO A EUROMONITOR REPORT. FIBRE FORCE Researchers at Friedrich-AlexanderUniversität Erlangen-Nürnberg (FAU) have discovered that a fibre-rich diet, through the effect it has on intestinal bacteria, can have a positive influence on chronic inflammatory joint diseases, which leads to the formation of stronger bones. The study findings were published in Nature Communications. Ideal sources of dietary fibre include: ■ Wholegrains ■ Chickpeas ■ Lentils are full of fibre, high in protein & low fat.

■ Almonds, pecans, & walnuts ■ Potato skins ■ Bran supplements

■ Fruit & veg ■ Oats ■ Muesli ■ Beans ■ Brown or wholegrain rice

5 NUTRITION TRENDS

19 IS THE NEW 3: 2DAIRY-FREE PROBIOTICS: Omega-9 cooking oil, high in heart-healthy monounsaturated fats, is made from algae and is gaining in popularity as the manufacturing process doesn’t use genetically modified organisms – GMOs – or chemical extraction.

Look out for shots, juices, infused drinks and bars to get your daily dose of good bacteria, without the dairy!

APPLES + TOMATOES = HEALTHY LUNGS A study from the Johns Hopkins Bloomberg School of Public Health found that the natural decline in lung function over a 10-year period was slower among former smokers that ate a diet high in tomatoes and fruits, especially apples, compared to those who omitted these foods from their eating plan. The findings suggest certain components in these foods might help restore lung damage caused by smoking.

COCONUT 3SEUDOGRAINS 4ROOT-TO-STEM COOKING: 5 BACON AND BILTONG: – that's seeds served as grains for the non-hipsters among us: Popular options include amaranth, buckwheat and quinoa sold in convenient singleserving portions.

Growing consciousness around food waste is prompting more people to seek ways to use all of the fresh produce they buy and minimise what they throw away.

These vegan-friendly and gluten-free products are gaining in popularity due to the health benefits they offer over the conventional animal protein varieties.

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■ FEATURE

WHY THE FOOD CHOICES WE MAKE IMPACT ON MORE THAN JUST OUR BODY COMPOSITION FOR MANY THE DECISION TO CUT OUT PROCESSED FOODS AND SUGAR IS TAKEN TO CREATE A MORE APPEALING AESTHETIC – A BODY THAT CARRIES MINIMAL FAT AND LOTS OF MUSCLE. However, due to the prevalence of lifestylerelated diseases such as diabetes, high cholesterol and cardiovascular disease, many health-conscious individuals are cleaning up their diets to reduce their risks of developing any of these metabolic conditions. Yet there remains a number of highly active individuals and gym-goers who justify indulgences in modern ‘treats’ on the basis that they will burn off the additional calories and sugar at their next training session or race. In doing so they fail to understand or acknowledge the other big issue that pertains to eating a diet that contains processed foods and sugar, no matter the quantity, namely digestive inflammation. Systemic, chronic inflammation of the digestive system has farreaching effects on the body that can have serious implications on both your health and your body composition.

DOMINATE YOUR

DIGESTION >> By Pedro van Gaalen, Editor >> Additional reporting by Julia Lamberti and Gareth Powell

■ NATURAL RESPONSE GONE WRONG Before getting into the particulars of digestive inflammation, it’s important to understand that acute inflammation in general is a natural immune response that plays an important role in recovery and tissue repair. Despite the common associations, it’s not always undesirable and should not always be limited at all costs. However, sometimes the regulatory mechanisms that control this immune response malfunction. That’s when we get chronic, often systemic inflammation. When there’s an inflammatory response to tissue near the surface to say skin or muscle, then the signs are clearly visible as it’s generally accompanied by swelling, redness, irritation or a burning sensation. It’s therefore much easier to identify and treat.

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The problem with digestive inflammation is that we can’t see it, and diagnosing it is not an easy task. Blood tests are generally required to test levels of pro-inflammatory protein markers or you need to sit in a doctor’s room for six hours and deliver regular urine samples after drinking a solution. But to get to this point there needs to be other symptoms present, many of which are often attributed to other conditions before a link to digestive inflammation is even considered. It’s also a lot harder to pinpoint an exact cause for digestive inflammation as many factors are at play at any one time, not just an overconsumption of sugar and processed food. Major contributors to the problem include stress, medications, antibiotics and infections.

Sugar and processed food are major contributors to digestive inflammation.

According to clinical nutritionist Dr. David M. Marquis, DC, DACBN, most inflammatory diseases start in the gut with an autoimmune reaction which progresses into systemic inflammation. When our systems are bombarded with these stressors the initial response is some degree of acute inflammation aimed at dealing with repairing the damage. However, with the continued onslaught this process does not shut off and the body’s immune response and a state of chronic inflammation sets in. This process aims to protect the cells under attack from destruction by allowing the tissue to change and adapt to the on-going stress. This can result in swelling, stiffness, pain and the loss of function. If left unchecked this state can cause various degenerative conditions.

■ LEAKY GUT SYNDROME As far as the digestive system is concerned, a state of chronic inflammation compromises the permeability of the cells in the gut. When this happens these cells are no longer able to function properly. In an article written for mercola. com, Marquis explains that your gut is made of an incredibly large and intricate semi-permeable lining. “Its degree of permeability fluctuates in response to a variety of chemically-mediated conditions. For example, when your cortisol is elevated due to the stress or your thyroid hormone levels fluctuate your intestinal lining becomes more permeable in real time. Then you sit down to eat and partially undigested food, toxins, viruses, yeast, and bacteria have the opportunity to pass through the intestine and access the bloodstream.” This leads to the development of a condition known as leaky gut syndrome where the walls of the intestine become inflamed and porous. This allows undigested food, bacteria, toxins, and other antigens to leave the gut, where they would otherwise be digested, processed and eliminated. They enter the bloodstream or other cells. In addition, many of the beneficial substances your body needs, such as nutrients and enzymes, are also lost due to the condition. As this condition progresses the digestion process is further impaired and the absorption of nutrients is negatively affected. Your immune system also starts to respond to the things in your body that shouldn't be there. This results in additional inflammation caused by the natural auto-immune response. This is also when allergic reactions and other symptoms of common digestive maladies such as diarrhoea, constipation, gas, bloating, irritable bowel syndrome (IBS), celiac disease, and Crohn’s disease, among others, occur. However, this can also lead to symptoms and conditions that generally aren't associated with digestive ill-health, such as brain fog, fatigue, poor sleep, anxiety, chronic joint pain, fevers, mood swings, anxiety, fatigue, or endocrine dysfunction. This happens because the anti-inflammatory auto-immune response releases chemicals called cytokines to deal with what the body perceives as foreign invaders – the substances that have escaped from the gut and have no place or purpose circulating in the body. A growing number of practitioners of alternative and functional medicine – those who look at the body as a functional, interconnected system as

Constant stress, be it lifestyle, food, or exercise related, affects your digestive system negatively if you remain in this state for prolonged periods of time.

CAUSES OF LEAKY GUT SYNDROME

“LEAKY GUT SYNDROME IS WHERE THE WALLS OF THE INTESTINE BECOME INFLAMED AND POROUS. THIS ALLOWS UNDIGESTED FOOD, BACTERIA, TOXINS, AND OTHER ANTIGENS TO ENTER THE BLOODSTREAM OR OTHER CELLS.” opposed to specialists who focus on one specific area of the body – feel that these cytokines, in the process of trying to solve one problem, end up causing further, often more serious damage to muscles, connective tissues, joints, organs, and the brain and nervous system. This has led some within these medical communities to suggest that digestive inflammation and the resultant autoimmune cascade can be linked to such devastating conditions as Alzheimer's disease, Parkinson's disease, multiple sclerosis and even autism. There are also those in the medical community who refute these claims on the basis of a lack of supporting evidence, while others suggest these claims are merely associational and have led to a great number of misconceptions and misinformation within the public realm.

■ COMMON DISORDER Putting the theories behind these debilitating and often life-threatening conditions aside, the fact remains that leaky gut syndrome is now recognised within the mainstream medical profession as a legitimate and increasingly common condition. A recent article published in Time magazine says that the latest science supports this stance. However, is appears that it is not just digestive inflammation and the resultant gut permeability that is to blame.

OTHER SYMPTOMS OF DIGESTIVE ILL-HEALTH INCLUDES: ■ Brain fog ■ Fatigue ■ Poor sleep ■ Anxiety ■ Chronic joint pain ■ Fevers ■ Mood swings ■ Endocrine dysfunction

CHRONIC STRESS Constant stress, be it lifestyle, food, or exercise related, results in the release of hormones such as cortisol and catecholamines that affect your digestive system negatively if you remain in this state for prolonged periods of time. POOR DIETS Sugar, processed foods, and manufactured fats and vegetable oils inflame your gastrointestinal (GI) tract. Alcohol is also a major culprit. A lack of fibre also increases bowel transit time. This allows decomposing foods (especially meat) and the by-products of digestion to build up. This irritates and inflames the GI tract even further. These foods also increase the acidity of your digestive system. Food allergens such as dairy proteins and sugars, gluten, and wheat also contribute to digestive inflammation. MEDICATION Antibiotics kill all living organisms, including those in your digestive system, not just the 'bugs' they are tasked with destroying. This includes important digestive enzymes and probiotics – the beneficial gut bacteria that comprise your digestive microbiome and work to digest and aid in the absorption of the nutrients from the food you eat. Anti-inflammatory drugs such as NSAIDs or corticosteroids can also damage the intestinal lining. HORMONAL IMBALANCES Changes in the production and levels of important metabolic hormones such as thyroid hormone, progesterone, estradiol, and testosterone can result in chronic inflammation.

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FUEL UP

■ FEATURE

“We don’t eat sufficient raw, living plant food to replenish our digestive enzymes.”

“DIET, MEDICINES, STRESS AND ACIDITY CAUSES THE DIGESTIVE ENZYME’S DELICATE CHAIN STRUCTURE TO BREAK DOWN, WHICH CAUSES THE ENZYME TO CHANGE SHAPE AND LOSE ITS ABILITY TO PERFORM.” A team of researchers led by Dr. Alessio Fasano, director of the Mucosal Immunology and Biology Research Center at Massachusetts General Hospital in Boston, have identified a gut protein called “zonulin” that regulates the openings between the cell walls in your intestine. This protein apparently has the ability to widen or tighten openings, or junctions in the gut lining, which is what allows larger molecules to escape into the body to cause the allergies or autoimmune diseases that plague so many people today.

■ PROTECTING THE MICROBIOME Compounding the issue further is the chronic inflammation caused by our modern diets and the overuse of medication and antibiotics, which devastates our internal microbiome. This includes the essential prebiotics and probiotics we need, and essential digestive enzymes. On his website, Dr. Joseph Mercola, author of the three New York Times bestsellers, The Great Bird Flu Hoax, The No-Grain Diet, and Effortless Healing, explains that insufficient enzyme production is at the root of much of modern society's "tummy trouble". These digestive enzymes, produced by the pancreas or ingested from the food we

78 MARCH - APRIL 2018

Heating your food above 46.6°C renders most digestive enzymes inactive.

eat, help us break down food into smaller parts that can be absorbed, transported and utilised by the body. However, the conditions already discussed (diet, medicines, stress, acidity) break down the digestive enzyme's delicate chain structure, which is when the enzyme becomes "denatured"—it changes shape and loses its ability to perform. We also get fewer digestive enzymes from our diets as heating your food above 46.6°C renders most enzymes inactive. We also don't eat sufficient raw, living plant food to replenish our digestive enzymes. This causes a change in the gut's microbiome, which can result in intestinal dysbiosis (also called dysbacteriosis, which refers to a microbial imbalance inside the body). This bacterial imbalance

can result in the overgrowth of ‘bad’ bacteria and yeast, which results in IBS, candida and joint pain. This condition is also increasingly being linked to the prevalence in the various lifestyle-related diseases and the obesity pandemic. According to Dr. Mercola, the resultant enzyme deficiency results in poor digestion and poor nutrient absorption. This creates a variety of gastrointestinal symptoms, including constipation, bloating, cramping, gas, heartburn, acid reflux, diarrhea, inflammatory bowel disease, brain fog, fatigue, depression, weak nails and various skin conditions, to name but a few. Chronic malabsorption can also lead to a variety of illnesses. And when digestion goes wrong it can seriously affect the rest of the body and its normal functioning. Some of the most common issues include low stomach acid levels, dysfunction in the pancreatic output of enzymes (secretion of enzymes to break down protein, fats and carbs), liver and gallbladder dysfunction (reduced secretion of bile needed to emulsify fats), damage to the small intestine wall, villi and lymphatic system (leading to an inability to absorb nutrients), and an imbalance of bacteria in the large intestine. The other major associated problem is an increase or decrease in intestinal transit time, which can result in low absorption rates and diarrhea, or irregular bowel movements, irritation of the haemorrhoid pad, constipation and the re-uptake of toxins. Furthermore, enzymes, particularly the protein-digesting protease group, are also needed to help with gut healing. They also control pathogens and support the immune system. “Your immune system begins in your gut—and if you have enzyme and digestive issues, chances are your immune system isn't functioning as well as it should be,” Dr. Mercola is quoted as saying. When your digestive enzymes and gut flora (probiotics and other beneficial microbes) are in balance and stable, and are functioning as they should, your microbiome is able to suppress gut inflammation and intestinal permeability is reduced.

■ A COMPLEX SYSTEM When the digestive system is functioning optimally we can expect to completely break down the food we consume and absorb all the nutrients we need to better fuel our body on a cellular level. However, when

digestion and absorption become compromised we start to become malnourished, which can cause chaos on a cellular level. If any of the above symptoms ring true to you then it may be worth seeking the advice of a

skilled medical specialist or nutritional therapist who can help you get to the underlying causes and assist you in solving the problem. In doing so, they will help to improve your health, your performance levels and your body.

STEPS TO A HEALTHY GUT

HAVING DETERMINED WHAT COULD POTENTIALLY GO WRONG WITH YOUR DIGESTIVE SYSTEM HERE ARE FIVE TIPS FOR FIXING YOUR GUT: Foods such as onions, garlic, leeks, chicory, bananas and Jerusalem artichokes provide the gut with the prebiotic inulin, that gut flora consume and convert to helpful short chain fatty acids.

REMOVE ANY 1 POTENTIAL ALLERGENS FROM

THE DIET AND/OR INFECTIONS FROM THE DIGESTIVE SYSTEM Your first step to achieving a healthy digestive system must be a clean-up of your diet. Avoid processed, convenience, baked and fast foods, eliminate sugar from your diet, and reduce your intake of omega-6 fatty acids. It's also important to understand how your body reacts after ingesting certain foods and eliminate those foods or food groups that cause digestive discomfort. Some of the most common allergens in modern diets include soy, wheat, gluten and dairy. That's not to say that any of these are necessarily ‘bad’ foods, but the overconsumption of these products and the processing methods used often result in an individual's inability to optimally digest and assimilate these foods. Limit your intake of meat and nuts, too, but don't avoid them, and ensure a suitable intake of saturated fat. It's also pertinent to consider the way you're eating. While it's important to eat more raw organic fibrous and leafy green vegetables, preferably freshly picked and unwashed, moving over to this way of eating may cause a few digestive issues. If that's the case, consider steaming or blanching your vegetables to help remove oxalates, increase nutrient bioavailability and help prevent distress to your digestive microbiome. You can then start adding more beneficial alkalising natural foods to your diet, along with those that deliver digestive enzymes and the prebiotics needed to create a healthy microbiome. Proper hydration is also essential in this process so drink sufficient fresh or filtered water throughout the day.

ANY DEFICIENCIES 2REPLACE THAT YOU MAY HAVE

Correcting low stomach acid levels or adding digestive enzymes and probiotics into your supplement routine can help improve the efficiency with which your digestive system digests proteins, carbohydrates and fats. This will also take some of the pressure off of your pancreas. A good indication of the need for digestive enzymes is the presence of undigested food in your stool, oily stools, brittle nails or reoccurring skin issues. Also, if you’re struggling with protein digestion and feel overly full or uncomfortable for a long period of time after a protein-rich meal, chances are that your stomach acid levels are not optimal. It’s also worth remembering that stomach acid levels drop as we age, so portion control, proper chewing and appropriate meal times become very important.

YOUR 3REPAIR DIGESTIVE SYSTEM

The good news is that the cells of the digestive system repair fairly quickly; within a few days actually, or, in the case of severe damage, a couple of weeks. During the process of gut repair there are certain supplements that have been proven, over and over again, to be very effective. The most prominent of these is L-glutamine. This amino acid is the primary fuel source of the single-layer intestinal cells that make up the gut wall. It can therefore help to improve cellular function, strengthen immunity and support optimal nutrient uptake. Taking

L-glutamine is the primary fuel source of the single-layer intestinal cells that make up the gut wall.

2-5g twice daily will provide sufficient volumes to get your gut repaired and working optimally, but this volume would have to be managed according to your own individual situation. Consume prebiotics (nondigestible foods) which are found in certain foodstuffs such as artichokes and onions. They contain fructooligosaccharides which escape digestion in the small intestine, and are fermented by the colonic microflora in the lower gut to produce short chain fatty acids such as butyrate, which provide the fuel to the cells of the large intestine. This will also help heal the digestive system and improve gut permeability.

4REINOCULATE

The process of adding good bacteria back into the large intestine should always be the last stage of restoring optimal gut health, once you've removed any allergens or infection. A live strain probiotic is recommended, in addition to the introduction of additional food-based probiotics, which include various pickled and fermented foods like sauerkraut and gherkins, as well as plain Greek yoghurt. Foods such as onions, garlic, leeks, chicory, bananas and Jerusalem artichokes also provide the gut with the prebiotic inulin, which is a type of fibre that gut flora consume and convert to helpful short chain fatty acids.

YOUR 5CHANGE LIFESTYLE

Making lifestyle changes are crucial to achieving digestive system recovery and maintaining consistent function once the repair process is complete. These changes should include managing our exposure to chronic stress in all its forms, such as food choices, work stress, training stress, psychological and emotional stress, and environmental stress. Whether it's conscious or not, stress impacts the body in the same way causing the sympathetic nervous system to divert blood flow to your muscles, elevate your heart rate and increase blood pressure, which means the needs of your digestive system become secondary in importance. It is therefore important to manage your stress so that it doesn't become a chronic issue. The best way to manage stress is to remain active and exercise as often as possible. You should also take time out to relax and unwind and, more than anything, find time for extra sleep as your body needs eight hours of quality, unbroken sleep to repair and recover. ■

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