Fit_Life_July_2017

Fitter • HAPPier • HeAltHier july 2017

© 2017 Reebok International Limited. All Rights Reserved. REEBOK is a registered trademark of Reebok International Limited.

REEBOK LUX TIGHT 

CRAFTED 

BY FITNESS 

Available at selected Totalsports stores. 

www.totalsports.co.za

THE WAIT IS OVER! 

NUTRI NINJA IS AVAILABLE IN SOUTH AFRICA 

• Displays blending time for convenience when multi-tasking in the kitchen. 

• Personal drink maker for cool, on-the-go, silky-smooth, nutrient-rich smoothies 

• Features timed, intelligent blending programmes that do the work for you. No guesswork required! 

• Breaks down whole fruits, vegetables, ice and seeds for maximum nutrient and vitamin extraction. 

• Spice and coffee grinder available as an attachment 

• All cups fit both the BL682 (1 500 watts of power) and the BL480 (1 000 watts of power) 

www.ninjablenders.co.za 

Tel: 086 728 8149 

Facebook: Ninja Blenders Africa

CONTENTS 

On the cover 

12 Power player 

Caralishious has a health score 

everybody’s striving for 

22 360° Fitness 

Maximise endurance and tone 

muscle at the same time 

38 Heated moments 

All you need to know about 

Bikram yoga 

41 Strike a pose 

Yoga gear to get you into 

the zone 

50 10 ways to stay fit, 

fresh and radiant 

48 

Cover Photography: Gareth van Nelson/HMimages.co.za 

Muscle 

up! 

22 

Prepare to glow like never before 

56 Souped up 

The winter juicing alternative 

60 Can I buy fat loss 

in a pill? 

All your questions answered 

62 Winter’s gold 

Nutritious soup recipes for when 

it’s cold outside 

Regulars 

6 Ed’s letter 

8 Events calendar 

10 Pulse 

18 Inspiration 

28 Pro advice 

72 Win with FL 

74 Motivation 

Personal trainer 

28 Eagle eye 

Pose like an eagle, reap the rewards 

32 Boost your form 

Improve your stride in just eight moves 

Get inside 

42 Legal highs 

Pros and cons of altitude training 

Fit your lifestyle 

48 Fast track 

These sleek gadgets belong on your wrist 

Live well 

68 Deflation tactics 

Easy ways to combat bloating 

70 Fitness false alarms 

Achieve your fitness goals with these top tips 

JULY 2017 5

ED’S LETTER 

EEndorphins are very addictive. 

They give you an extreme spike 

of energy that’s undeniably one 

of the best types of ecstasy. My 

favourite ways of releasing 

these particles involve going 

for a run or eating a whole slab 

of chocolate (graceful, I know). 

Here at Fit Life, we live by the 

saying ‘sharing is caring’, so, 

of course, we’re going to give 

you only the fittest advice to 

get your dose of endorphins 

in the best ways possible! This 

month, we look at how to max 

your running potential in our 

running clinic (page 32), where 

you will learn ways to improve 

your posture and tone your 

glutes. We dig a little deeper 

into the world of supplements 

(page 60) and find out their 

role in weight loss. Plus, we 

get all hot and sweaty at a 

Bikram yoga class (page 38), 

which will really get your body 

and brain chemistry buzzing 

with delight. 

If I can leave you with one 

piece of advice this month, 

it would be this: Only pick 

up that slab of chocolate if 

it is at the finishing line of a 

marathon. By then, you won’t 

even want to eat it (trust me). 

Now go get those endorphins! 

Highbury Media 

Group Editor Heather Ingarfield 

Assistant Editor Alexandra Nagel 

Chief Copy Editor Jonathan Meyer 

Copy Editor Alexandra Dunsford-White 

Art Director Warren Uytenbogaardt 

Designers Faheem Benjamin, Devon Fourie, 

Natano Marnewick, Mish-al van Rijmenant 

Head of Visual Content Rochelle Malherbe 

Group Sales Director Clive Kotze 

Sales Director TFG Jason Hill 

Advertising Sales Emmy Nash, 

Kayla Petermann, Robbie Nicolls 

HR Director Rizqah Jakoet 

Financial Director Lindsey Makrygiannis 

Production Director Bilqees Allie 

Commercial Director Shane Keohane 

MD Tony Walker 

CEO Kevin Ferguson 

The Foschini Group 

Head of Publishing Sarah Kuttel 

Publishing Manager Carol Roux 

Marketing Coordinator Melanie Snyders 

Enquiries The Club, PO Box 6020, Parow East, 7501, 

Tel: 0860 282 896, Email: fitlifemagazine@tfg.co.za 

Follow us on social media 

for more fitness inspiration: 

fitlifemagsa 

TURN TO PAGE 72 

TO CHECK OUT 

ALL THE COOL 

FITNESS PRIZES 

YOU COULD WIN! 

ONLY FIT LIFE 

SUBSCRIBERS ARE 

ELIGIBLE TO WIN. 

@FitLifeMag 

FitLifeMagSA 

Fit Life Magazine 

Don’t forget to tag us in your 

workout videos and pics! 

We’re lovin’ these fitness 

fanatics this month: 

sarahjanelorenzo, 

nombuso.nx and 

ukznladieshockey 

Earn Rewards EVERY 

time you shop. Account 

customers are automatically 

Rewards members. 

SHARE WITH FIT LIFE! 

We want to hear from you! Got tips and tricks to share? 

Inspiring weight-loss story? Snapped a selfie at the end 

of your five kay? Email fitlifemag@hsm.co.za and you could 

win an amazing prize! We need your full name and TFG (The 

Foschini Group) account number. Ts&Cs on page 72. 

SUBSCRIBE NOW! 

NOT A SUBSCRIBER? 

DO IT NOW! 

You’ll get all the latest (and 

greatest) on fitness, health 

and wellness, delicious recipes 

and informative articles on 

living a healthier life, delivered 

to your door every month for 

only R25.50! Contact Melanie 

Snyders on 0860 282 896 and 

join the Fit Life team today. 

TO SIGN UP 

SMS 

‘FIT JULY’ 

to 43183 

(standard SMS 

rates apply). 

Published by Highbury Media for 

The Foschini Group © Highbury Media (Pty) Ltd 

2004/031056/07, Highbury Media, 21st floor, 

Metropolitan Centre, 7 Walter Sisulu Avenue, 

Foreshore, 8001, Cape Town, South Africa. www. 

hsm.co.za Editorial enquiries Tel: 021 416 0141, 

Email: alexandra@hsm.co.za 

Advertising enquiries Tel: 021 416 0141, 

Fax: 021 418 0132, Email: jasonh@hsm.co.za 

All material in Fit Life is strictly copyright and all rights are reserved. 

Reproduction without permission from The Foschini Group is 

forbidden. Fit Life does not accept unsolicited manuscripts for 

publication. Every care is taken in compiling the contents of this 

magazine, but we assume no responsibility in the effect arising 

therefrom. The views expressed in this publication are not necessarily 

those of the publisher or The Foschini Group. Prices and 

specifications correct at time of print and subject to any inadvertent 

or obvious errors. Availability and pricing subject to change without 

prior notice. This magazine contains content that is published under 

license from and with the permission of Dennis Publishing Limited. 

All rights to this material belong to Dennis Publishing Limited 

absolutely and may not be reproduced, whether in whole or in part, 

without its prior written consent. 

Photography: Andreas Eiselen/HMimages.co.za, Courtesy Images 

6 JULY 2017

107682 

FRESH EGGS 

NOURISH THE BODY 

107682 NULAID Body 275x210_Move.indd 1 2011/09/02 9:26 AM

EVENTS CALENDAR 

HEART 

RACERS 

WIN 

1 of 2 pairs of running 

shoes worth R2 000 

each. To enter, SMS 

‘FLRunJULY’ and your 

ID number to 43183. 

Ts&Cs on page 73. 

1–11 JULY 

THE 1 000 MILER 

Thaba Trails, Johannesburg, Gauteng 

Calling all avid cyclists to kick off July with an epic 11-day, 

1 609 km race from Johannesburg to Bloubergstrand, 

Cape Town. The route has five checkpoints, each with 

specific cut-off times, and entries cost R2 400 per rider. 

The race also incorporates another two separate cycling 

races. First off is the 450 km Free State Dash between 

Jozi and Bloemfontein, followed by the 1 000 km Karoo 

Dash, which starts in Bloemfontein and runs 

concurrently with the remainder of The 

1 000 Miler. Pick your challenge, 

and enjoy the ride! 

massiveadventures.co.za 

Let the 

adventures 

begin! 

TOTALSPORTS 

WOMEN’S RACE 

This year’s Totalsports Women’s Race is 

about running for more than a personal 

best. It’s about running for each other, 

for awareness and for the most valuable 

thing we share – life. You can enter online 

via totalsportswomensrace.com and at 

selected Totalsports stores and Run For 

Life groups. 

Event details 

16 July 2017: King’s Park Athletics 

Track, Durban 

9 August 2017: Mary Fitzgerald Square, 

Joburg, and Grand Parade, Cape Town 

Earn Discovery Vitality points when 

you enter the Totalsports Women’s 

Race. Use any TFG account card to enter 

at selected stores.

Words: Joshua White; Photography: iStockphoto, Courtesy Images 

INNIBOS CYCLE FESTIVAL 

Penryn College, Nelspruit, Mpumalanga 

Cycling is the name of the game in Nelspruit this month, 

with three separate races to look forward to. First up 

is the family-friendly Innibos Stage Race, which coincides 

with the Innibos National Arts Festival. Over three days, 

budding cyclists can ride through the Lowveld before 

catching a show in the evening. The distance of each day’s 

route is roughly 47 km. Solo entries cost R3 300, while 

group and school-team entries cost R5 500 and R4 800 

respectively. The one-day Innibos Mountain Bike Race 

also takes place on the third day, and follows the same 

route. Entries cost between R60 and R180. On the last day 

of the Cycle Festival, you can partake in one of the two 

Innibos Road Races: The 118 km costs R250, while the 

65 km costs R200. Prize-giving will be held later in the day. 

sunshineevents.co.za 

6–9 JULY 

DOLPHIN MILE SURF 

SWIM SERIES EVENT #7 

Marine Surf Lifesaving Club, 

Addington Beach, Durban, 

KwaZulu-Natal 

This year’s Dolphin Mile Surf 

Swim Series has been going 

strong since April. Despite 

being a bimonthly event, it’ll 

only take place once in July. 

The series aims to promote 

open-water swimming, and 

swimming fanatics of 10 and 

up are encouraged to enter. 

The race starts at 7:30 am, 

and entries cost R160, which 

includes a compulsory 

branded swimming cap. 

dolphinmile.co.za 

TINMAN TRI-SERIES #2 

Suncoast Sundeck, Durban, 

KwaZulu-Natal 

Runners, swimmers and cyclists 

alike can all join in the fun at 

the 2017 TinMan Tri-Series 

event. The day includes a 10 km 

Beachfront Run, which is open 

to all, and three triathlons. The 

Mini Triathlon, for participants 

aged eight and up, involves a 

200m swim, 6 km cycle and 

2.5 km run, while the Sprint 

Triathlon is made up of a 600m 

swim, 21 km cycle and 5 km 

run. The TinMan Challenge, 

open to those aged 18 and 

up, involves a 1 km swim, 32 km 

cycle and 10 km run. Entries 

range between R70 and R550. 

bactive.com 

15 JULY 

23 JULY 23 JULY 29 JULY 

SALOMON BASTILLE DAY TRAIL RUN 

Bells Lodge parking area, Franschhoek, Western Cape 

Franschhoek will be buzzing with activity mid-July thanks 

to its annual Bastille Festival. If you’re a running enthusiast 

who is up for some outdoor adventure, you can take part in 

one of four runs through the Franschhoek Mountains. There’s a 

15 km trail, which takes you along forest tracks and gravel roads, 

a 25 km that includes steeper inclines and tougher tracks, 

and a 35 km that adds a trip round the Berg River dam into 

the mix. The toughest is the 50 km, which includes two more 

mountains in its course. There’s a compulsory equipment list 

for all races, and you must download the MySOS app. Entries 

range from R325 to R895, and entry changes will cost R100. 

energyevents.co.za 

MERRELL WHALE 

OF TRAIL 

De Hoop Collection, 

Overberg, Western Cape 

Experienced athletes who love 

the outdoors had better get in 

line for this one. A max of 175 

skilled runners will tackle the 

53 km Whale Trail hiking route. 

You’ll start at Potberg Nature 

Reserve, run through fynboscovered 

mountain passes 

reaching a high of 1 900m and 

offering splendid views of the 

Breede River Valley. You’ll then 

descend into Noetzie Bay and 

race along the shores of the 

Indian Ocean to the finish at 

De Hoop Nature Reserve. 

whaleoftrail.co.za 

29 JULY 

ASHBURTON NATIONAL 

MTB SERIES #5 

Van Gaalen Cheese 

Farm, Skeerpoort, 

North West 

Mountain bikers of all ages can 

gear up for the fifth instalment 

of this energy-filled series: Four 

races and the Magaliesberg’s 

varied terrain await you. There’s 

a Fun Ride for kids between 

three and 11, and a 20 km Fun 

Race, which is recommended 

for riders aged 12 and up. More 

advanced riders can attempt to 

conquer either the 40 to 50 km 

or 70 to 80 km races, both of 

which feature rough terrain and 

tough climbs. 

advendurance.com 


FIT TALK 

ALL THINGS FITNESS YOU NEED TO KNOW THIS MONTH 

EATING RIGHT 

by 

WHOLESOME 

Sarah 

Graham 

R183, 

takealot.com 

Sarah Graham 

has written a 

book that offers 

much more than 

just your run-of-the-mill healthy recipes. All the 

dishes were devised with a vision of getting 

readers to gather around a table to share healthy 

meals with loved ones. Each recipe is conscious 

of refined sugars and carbohydrates, but still 

characteristically wholesome to nourish your 

body and your mind. In the words of the author 

herself, ‘For me, this book is all about putting 

goodness in as well as getting goodness out.’ 

We’re in! 

OUT 

IT ROLL 

DON’T WORRY, 

BE APPY 

Blogilates 

Free, Android and 

iOS, with in-app 

purchases 

Cassey Ho is one of the 

internet’s best-kept 

secrets – according to 

us at least. Cassey has 

created hundreds of 

epic Pilates videos, and 

each month, she posts 

a calendar with a onehour 

workout for each 

day. Her app will guide 

you through your daily 

routine, and there are 

also plenty of recipes, 

secret workouts and 

regular challenges for 

you to get stuck into. 

If you’re a regular at the gym, you 

may have seen people using ab 

wheels on the floor. While doing 

crunches and sit-ups are good for 

strengthening your abdominal 

muscles and flexing your spine, 

a few ab roll-out sets work your 

entire core, and will fit in perfectly 

with a functional fitness routine. 

So get yourself an ab wheel and 

Zombies, Run! 

Free, Android 

and iOS 

Prepare yourself for 

the run of your life with 

this fitness-focused 

adventure game. Put 

on your running shoes, 

pop in your earphones 

and begin your mission – 

you’re a hero in a zombie 

apocalypse. With every 

run, you’ll receive a new 

scenario and will need 

to collect supplies for 

your home base. With 

your own playlist, it’s a 

great way to spice up a 

run or make a treadmill 

workout thrilling. 

Lifesum 

Free, Android 

This app takes all your 

health and fitness plans 

and helps you turn them 

into attainable goals 

by focusing on smaller 

day-to-day changes 

that can transform your 

life. It’ll give you daily 

advice on how to eat 

better, train harder and 

find more motivation, 

plus it’ll help track your 

progress. It syncs with S 

Health, Google Fit, FitBit, 

Withings, Endomondo, 

Runkeeper, JawBone 

and Moves, so you won’t 

have to duplicate data. 

set yourself up on your mat. Kneel 

down and grip the handles of your 

wheel, then slowly roll it out and 

then back in. The further you go, the 

harder the exercise becomes. Go as 

far as you can, and you’ll eventually 

be strong enough to roll all the way 

out until your body is parallel to the 

floor. Just make sure you’re on a 

flat surface.

PULSE 

Stay sports 

chic in this 

pearl-pink 

bomber 

jacket from 

Foschini for 

R599! 

REACH 

FOR 

ORANGE 

It’s that time of year when colds and flu are rife, 

so we could all use some extra vitamin C. While 

vitamin C is ever-present in orange fruit and veg, 

it is actually beta-carotene that gives them their 

warm glow. It’s a fantastic antioxidant and is 

vital for the body to make vitamin A as well as 

maintain a healthy immune system. So make 

sure you reach for plenty of pumpkins, oranges, 

ginger, sweet potatoes and carrots this winter. 

Gym jargon decoded 

Gains 

noun • You keep 

getting stronger 

Simply put, gains are 

all about the positive 

outcomes of exercise. 

If you are into bodybuilding, 

your gains 

can be lifting heavier 

weights, performing 

more reps, bulking 

up or cutting down. 

Gains are different for 

everyone, so for you it 

could be perfecting 

that advanced yoga 

pose, completing your 

first half-marathon, 

seeing the benefits of 

your new diet, or just 

living your fittest life 

in a mindful manner. 

Spot 

verb • Use the 

buddy system 

Even if you go to the 

gym by yourself, it’s 

not uncommon for a 

stranger to ask you 

to spot them. As the 

‘spotter’, it’s your job 

to stand guard while 

the other person lifts 

a heavy set of weights 

or performs a move 

that could require your 

assistance if things 

were to go wrong. If 

your mate can’t finish 

a rep or look like they 

might keel over, your 

job is to step in and help 

them get back into a 

neutral position safely. 

Tap ‘follow’ 

Negatives 

noun • Backing 

down 

This is a great way to 

tone your muscles to 

the max (just saying!). 

Whether you’re lifting or 

using your body weight, 

when you do negative 

training, your focus is 

on getting back into 

your starting position. 

For example, when you 

are doing a bicep curl, 

lift the weight normally, 

and lower it down more 

slowly. If you are doing 

a sit-up or a push-up, 

come up as per usual, 

but then lower yourself 

back down as slowly as 

you can. 

Words: Roxanne Greeff; Photography: Gallo/GettyImages, Courtesy Images 

Trend forecaster 

The modern physique 

1 Perfectly ripped bodies are no longer the goal. 

Modern physiques are more about looking and 

feeling good, with a focus on power and mobility. 

Exercise as medicine 

2 People are becoming more conscious of agerelated 

illnesses, and training programmes now 

take genetic predispositions into account. 

Functional fitness 

3 It’s all about natural movement, not just ‘lift and 

repeat’. Workouts are now designed to improve 

balance, co-ordination and endurance. 

Personal training 

4 With more people wanting to get fit, tertiary 

institutions are improving their qualifications to 

meet the spike in demand for personal training. 

katrintanja 

This Icelandic beauty is 

2015 and 2016’s Fittest 

Woman on Earth. She 

is a firm believer in the 

contagious effects of 

positivity, and her feed 

is packed with emojifilled 

messages of hope 

and the importance of 

teamwork, plus tasty 

Paleo food ideas and 

coffee. If you want a 

window into the world 

of CrossFit, then this 

is most certainly one 

super fit girl who is 

worth following. 

wisdomandwellness 

Taz Falconer is a barre 

instructor at Core Barre 

based in Joburg, and 

can also add aerialist 

at Art of Synergy and 

rhythmic gymnast to 

her long list of fitness 

accolades. Her feed has 

photos of her teaching 

classes and performing 

seemingly impossible 

yoga and aerial poses 

in exquisite locations. 

She also posts tips and 

quotes, as well as pics 

from her travels all over 

the world. 

neythebae_sa 

If it is fashion #inspo 

you’re after, there’s no 

one who knows what 

she is doing more than 

Anele Ney Zondo. Her 

Insta feed is filled with 

stunning style shots, ab 

workout vids, inspiring 

quotes and an inside 

look into fun times with 

all of her friends. Her 

lifestyle will definitely 

motivate you on your 

fitness journey, and if 

that doesn’t, then her 

awesome posts most 

certainly will. 


#BTS 

Visit our 

YouTube channel 

(Fit Life Magazine) 

to watch Caralishious 

shine during her 

cover shoot. 

POWER

COVER STORY 

You may recognise the name ‘Caralishious’ 

from the yummy vegan ice cream sold at 

Spar, Wellness Warehouse and a number of 

other retailers in SA. And perhaps her name 

has cropped up on your Insta feed too, along 

with a few fitstagrams that most probably 

made you wish you had held on to that gym 

membership. And if you’re an avid health and 

fitness fanatic, you likely already follow the 

Caralishious health, fitness and lifestyle blog. 

The path to wellness wasn’t an easy one for 

the woman behind it all. Before Caralishious, 

there was just Cara-Lisa Sham – a former 

dancer who did ballet for 17 years with the 

hopes of one day going professional. ‘With 

the pressures of the dance world, I developed 

eating disorders when I was a teen,’ Cara says. 

‘So I decided to pursue academics instead.’ 

After obtaining her master’s degree 

in industrial psychology, Cara entered the 

corporate world, where she worked for 

two years. But she quickly discovered that 

initiating her own ideas in a demanding 

corporate environment was no easy feat. 

‘So I decided to start my own thing – a blog 

where I could build a community and bring 

products and services that I was passionate 

about and really believed in to the market,’ 

she says. 

And so, the Caralishious blog was born. 

At first, Cara simply shared her journey into 

PLAYER 

CARA-LISA SHAM HAS BUILT A HOLISTIC, HEALTHY LIFESTYLE 

FROM SCRATCH – AND SHE’S LIVING PROOF IT WORKS 


wellness, as well as holistic health, 

fitness and nutritional info. Now 

the blog has grown into a fully 

fledged brand, offering wellness 

consultancy, public speaking 

and MC services, recipe books, 

cooking lessons, pop-up yoga 

events and retreats, and even 

a partnership with local icecream 

brand Paul’s Homemade 

Ice-Cream to produce a range 

of low-carb vegan ice cream 

that’s both sugar- and dairy-free. 

is to constantly work on it.’ And 

work on it she does. Even though 

most of her time is taken up by 

blogging, product development 

and everyday life, Cara still 

trains regularly. 

‘I absolutely love yoga and, 

at first, I was doing it separately 

from my other training. It is an 

amazing way to connect your 

mind and body. You become 

aware of all your muscles, as 

well as your mental state,’ 

movements with elements of 

body-weight training and yoga. 

With Cara’s holistic approach 

to wellness, a healthy lifestyle 

means so much more than just 

training or eating correctly. It’s 

all about prioritising well-being 

– physically, spiritually and 

mentally – and being the best 

version of yourself in all aspects 

of life. ‘Humans are multifaceted 

beings, so health itself is also 

inevitably multifaceted,’ says 

Anything could take you 10 steps back 

in your health and wellness journey. 

The key is to constantly work on it 

+ 

CARALISHIOUS’S VEGAN 

PROTEIN PRE-WORKOUT 

SUPER SHAKE 

Good health includes 

good nutrition – and this 

super shake will give you 

the energy and nutrients 

you need for your next 

training session. 

Ingredients 

• 30g (1 scoop) pea 

protein isolate 

• 1 cup almond milk or 

100 ml Caralishious Fit 

Fuel vegan ice cream 

• ½ frozen banana, sliced 

• 1 tsp vanilla extract 

• ¼ tsp ground cinnamon 

• ½ cup frozen blueberries 

• 1 tbsp cocoa powder, plus 

extra to garnish 

• 1–2 tsp natural sweetener 

(xylitol or coconut nectar) 

Method 

1. Blend all ingredients 

in a food processor for 

30–60 seconds or until 

well combined. For a 

thinner consistency, 

add more almond milk. 

2. Pour into a tall glass and 

sprinkle with extra cocoa 

powder to garnish. 

As her brand has grown, so 

has Cara. The devoted yogi says 

it took years for her to get to this 

point in her fitness journey. ‘I feel 

it’s a continuous journey in life, 

with no end point. Your body 

and circumstances are always 

changing, you may experience 

setbacks – there really could 

be anything that could take you 

10 steps back in your journey 

to health and wellness. The key 

Cara says. ‘As I got stronger, I 

began taking my training further 

by incorporating other forms of 

exercise.’ This includes highintensity 

interval training (HIIT), 

cardio, both light-weight and 

body-weight training, as well 

as yoga flow. 

Cara also recently delved into 

animal flow – a type of fitness 

training that combines both 

quadrupedal and ground-based 

Cara. ‘When someone wants to 

lose weight, they usually opt for 

some drastic diet. But they’re not 

looking at the mental aspect, or 

their relationship with food or 

their bodies. Your body won’t 

respond as well to good nutrition 

if, mentally, you’re telling it that 

you’re fat and ugly.’ 

So how does she approach a 

holistic and healthy lifestyle? 

‘Health is such a personalised 

thing. Most people don’t look 

at themselves as an authority, 

but there’s so much info and 

communication that can come 

from you. Take a step back and 

look at yourself and what you 

want, then find what works for 

you and put in the effort. There’s 

no one-size-fits-all approach.’ 

Cara believes in this so firmly 

that she has even bigger plans 

for the Caralishious brand. First, 

a number of new health-food 

products, and then, in the next 

few months, she wants to take 

her consultancy services online. 

Ultimately, Cara aims to build 

her brand in line with her wellbeing 

philosophy: ‘Be the best 

version of yourself in work, 

health and passion’.

COVER STORY 

+ 

CHECK HER OUT 

Follow caralishious 

on Instagram for more 

health and wellness inspo! 


COVER STORY 

CARALISHIOUS’S 3 MOVES 

FOR A FULL-BODY WORKOUT 

C 

POWER UP 

Add a knee-tuck 

jump to the start 

of your burpee. 

B 

A 

POWER UP 

Activate your core as 

you jump up to help 

you reach maximum 

height, and control 

your landing to 

prevent injury. 

1 2 

B 

A 

C 

Knee-tuck jump 

AREAS TRAINED: GLUTES, LOWER BACK, CALVES AND OBLIQUES 

Start in a standing position with your feet hip-width apart 

and your knees slightly bent. With your hands at chest height, 

lower your body into a squat position, while straightening your 

arms out in front of your body and engaging your core. Jump 

up, bringing your knees towards your chest. Do three rounds 

of 15 reps. 

3 

Burpee with push-up 

AREAS TRAINED: ARMS, QUADS, GLUTES AND HAMSTRINGS 

Start in a standing position, with your feet hip-width apart and 

your knees slightly bent. Engage your core and jump backwards 

with both feet, landing in a plank position with your arms bent and 

elbows on either side of your chest. Push up into a straight-arm 

plank then back to the bent-arm position. Jump up with both feet, 

extending your arms overhead. Do three rounds of 10–15 reps. 

Forearm plank 

AREAS TRAINED: BACK, TRICEPS, CORE AND GLUTES 

Place your forearms on the ground with your elbows aligned below 

your shoulders and your arms shoulder-width apart and parallel 

to your body. With your toes on the ground, squeeze your glutes 

to help stabilise your body. Push your heels towards the floor 

and keep your neck and spine in a neutral position by looking at a 

spot on the ground just beyond your hands. Your head should be 

in line with your back. Hold for 60 seconds. 

FIT TIP 

If your wrists take too much strain when 

positioned flat on the ground, clasp your 

hands together instead. 

Words: Zainab Slemang van Rijmenant; Fashion: Sharné Cupido 

Photography: Gareth van Nelson/HMimages.co.za; Hair & Make-up: Lisa Bailey/Supernova 


Stronger 

every 

day 

IT’S TAKEN AN UNRELENTING 

SPIRIT, ALONG WITH THE 

UNWAVERING SUPPORT OF 

THE PEOPLE SHE LOVES, 

TO KEEP MUMTAAZ ‘TAZ’ 

EMERAN SOLDIERING ON 

A typical day for Mumtaaz Emeran, better 

known as Taz, starts at 4:30 am and ends 

at around midnight. The hours in-between 

are filled with working as a fitness trainer, 

studying medicine and keeping herself 

in shape with cardio workouts and weight 

training. And at first glance, Taz’s toned 

physique gives away that fitness is a big 

part of her lifestyle. 

Raised in Cape Town’s Bo Kaap, this 

fitness enthusiast’s passion for fitness 

and healthy living stems from her desire 

to help improve the well-being of fellow 

South Africans. And she certainly hasn’t 

fallen short. 

LIKE US 

Share your workout videos with us 

on Facebook (FitLifeMagSA). 

And Like us, of course!

INSPIRATION 

Words: Yethu Mtshali; Photography: Paul Shikalis 

STRENGTH IN NUMBERS 

When she’s training groups or working 

with clients on a one-on-one basis, Taz 

emphasises how important it is to truly 

understand the people you’re instructing. 

‘And there’s no questioning how working 

out as a team can push you in ways that 

sweating it out alone cannot,’ she says. 

Together with fellow trainer Siyabonga 

Mashele, FlexGrid320 was established 

in September 2016 as a group fitness 

boot camp that combines cardio with 

strength training. During their weekly 

sessions on Saturdays in Braamfontein, 

Joburg, members help keep each other 

motivated and energised through moral 

support and camaraderie. ‘The boot camp 

is based on a holistic approach to fitness 

that embraces the benefits of running 

and strength training,’ Taz explains. 

It might not feel like it when you are 

charging up a hill, but running has great 

effects on your body and mind. A recent 

study in Physiology & Behavior confirmed 

that running can lift your mood, improve 

the quality of your sleep and also enhance 

concentration when you need to focus 

most during the day. Disregard what you 

have heard about it having harmful effects 

on your joints, as research by Boston 

University scientist David Felson confirms 

that running actually increases bone mass 

and helps reduce age-related bone loss. 

Strength training, on the other hand, 

focuses on resistance, and encourages the 

contraction of muscles, building strength, 

endurance and the size of your muscles. 

These workouts are a great balance to 

aerobic exercises such as running, since 

they reduce body fat and burn calories 

more efficiently. 

ALL IN ONE 

Taz was recently headhunted to work in 

collaboration with adidas to promote 

healthy lifestyle choices and host weekly 

running sessions. Participating in these 

runs is free, and anyone is welcome to 

join in the fun. 

When she’s not training people, Taz is 

working hard to complete her third year as 

a medical student at Wits University. With 

so much on her plate, this young mother 

finds the motivation to push herself in 

order to be the best mom and mentor for 

her son Dhayaan. But just like the rest of 

us, Taz has off days when she doesn’t feel so 

enthusiastic. On those days, she says: ‘I think 

about how far I’ve come, and that to backtrack 

now would mean my hard work was 

in vain.’ 

WHAT KEEPS HER MOVING 

Having Dhayaan when she was still a teen 

gave Taz’s life a new meaning. She admits 

that she couldn’t have raised him alone. ‘My 

mom stopped working when I became a 

mother so she could look after my son while 

I attended school. She only returned to work 

when Dhayaan was old enough to go to 

school.’ Taz praises her mom and all she’s 

done for her and Dhayaan, describing her 

as the person who gives her strength. Taz 

also says that appreciates all the support 

she gets from her close friends as well as 

her boyfriend. 

Despite her busy schedule, every now 

and then Taz makes time to disengage from 

the rest of the world and take some time 

off, as resting is vital for both her mental 

health and body. ‘No phone, no social media 

– just me, my duvet and my favourite series,’ 

she says. 

TAZ’S TOP 4 POWER MOVES 

YOU CAN DO AT HOME 

1. SQUAT JUMPS 

With your feet shoulder-width apart, 

lower your body into a squat. Keeping 

your core engaged, jump up explosively. 

When you land, lower your body back 

into the squat position again. That 

counts as one rep. Do two or three 

sets of 10 reps, depending on your 

fitness level. 

2. PISTOL SQUATS 

Extend your arms in front of you so 

they’re parallel to the ground. Raise 

one leg in front of you, and while keeping 

it as straight as possible, lower your body 

into a squat without your leg touching 

the ground. That counts as one rep. Do 

two or three sets of 10 reps, alternating 

legs. The more your balance improves, 

the better you will be at these. 

3. SINGLE-LEG PUSH-UPS 

Start in a push-up position with your 

left leg 25 cm off the ground. Bend your 

elbows and lower your body until your 

upper arms are parallel to the ground. 

Push your body away from the ground, 

returning to the starting position. Now 

raise your right leg 25 cm off the ground 

and lower yourself, then return to the 

starting position. This is one rep. Do 

two or three sets of 10 reps. 

4. INCHWORMS 

Stand up straight with your feet close 

to each other and bend your upper body 

forward at the waist to touch the floor 

with your palms. Try not to bend your 

knees, if possible. Walk forward on your 

hands until your body is straight in a 

plank position. Take small steps forward 

until your feet touch your hands. Walk 

forward on your hands until your body 

is in a plank position again. That counts 

as one inchworm. Do two or three sets 

of 10 reps. 


nutrition 

personal trainer 

EXERCISE • TECHNIQUE • ADVICE • RUNNING 

Words: Roxanne Greeff; Photography: Gallo/GettyImages 

Who has time these 

days? Between work, 

family, house work and 

that little thing called a 

social life, there's often 

zero time for a decent 

60-minute session. But 

don't worry, you can stop 

using that as an excuse! 

Enter micro-workouts: 

A 10-minute sesh you 

can do daily. Amazing? 

Yes! Effective? Well… 

While they minimise 

the negative effects of 

a sedentary lifestyle, 

it is not a permanent 

strategy. Conditioning 

coach David Jack says: 

‘If you cannot set aside 

[more than] 20 minutes 

for you, you need to have 

a bigger conversation.’ 

In session page 22 

Tweak your technique page 28 

Pro advice page 30 

Running clinic page 32 

Noexcuses! 

No stairs at the office? Perform 

30 seconds of cardio, such as 

jogging on the spot, followed by 

30 seconds of a bodyweight 

movement every hour, instead. 

Try to incorporate 3–5 workout 

sessions into your weekly schedule, 

plus a bit of time to do some meal 

prep so you have healthy options 

available when your week 

gets busy. 

If you truly don’t have the time 

to work out during the week, 

David recommends running up 

two flights of stairs every hour. 

But remember: It's only a shortterm 

solution until your 

schedule frees up.

FIn sessIon 

Fitness sometimes seem like a 

bit of a trade-off. You’re either 

out on the road training for a 

marathon or you’re building a 

lean, defined body in the gym. 

So you’ve either got time for 

stretching or time for sweating 

– not both. There are so many 

workouts available to us now, 

choosing one means missing 

out on another. But it doesn’t 

have to be that way. 

The Model Method offers the 

best of both worlds. Essentially, 

it’s Pilates combined with highintensity 

interval training (HIIT), 

so you get to crank up your 

heart rate, work core muscle 

groups and stretch it out. ‘You 

can expect to see a marked 

increase in your fitness levels, 

reduced body fat and improved 

endurance (thanks to the HIIT 

exercises),’ explains The Model 

Method founder Hollie Grant. 

‘You’ll also have better posture, 

a more toned and defined body, 

and far less aches and pains 

(due to the power of dynamic 

Pilates).’ Sounds good, right? 

Available online (themodel 

method.co.uk), The Model 

Method is a personalised fitnessand 

nutritional-advice service 

that gives subscribers access 

to video workouts, nutritional 

advice, recipes (including 

some from experts, such as 

chef Gizzi Erskine and Julie 

Montagu aka Flexi Foodie) 

and fitness tests. ‘It’s not one 

size fits all,’ adds Hollie. ‘The 

workouts are personalised 

to your fitness level, so you 

won’t have the exact same 

workout as your best friend.’ 

We tapped Hollie for 

a taster session. It’s time to 

find out what this fusion 

workout can do for you – 

whether you’re a beginner, 

intermediate or advanced 

exerciser. Your lean and 

lithe body awaits. 

THe WoRKoUT 

Warm-up: Jog on the spot 

for 30 seconds 

HIIT 1: Surfer 

HIIT 2: Spiderman 

Toner 1: Single-leg stretch 

HIIT 3: Starburst 

Toner 2: Double-leg stretch 

HIIT 4: Squat jump 

HIIT 5: Mountain-climber push-up 

stretch: Roll down and rag doll 

How to Do it 

Do the exercises in order, for 30 seconds each. 

Don’t rest between moves. Repeat for the set number 

of circuits. Rest for two minutes between circuits. 

360 0 

f 

22 July 2017

number of circuits: 

Beginner 

Intermediate 

Advanced 

Want aWe-inspiring endurance Without 

sacrificing muscle definition? give this 

all-rounder Workout a go 

fitness

In sessIon 

A 

A 

surfer 

Start with your feet slightly wider than hip-width apart. Bend your 

knees and extend your arms out to your sides, so they are in line 

with your shoulders (A). Crouch down as low as you can, and then 

jump up and do a 180° turn. Land in the same position, facing 

the other way (B). Repeat, jumping back in the direction you 

came from. Don’t go in circles or else you’ll get dizzy! 

B 

B 

spiderman 

Start in a high-plank position, with your legs and arms 

straight (A). Shift your weight to your hands, lift your right 

foot off the floor and bring your right knee up and outwards 

to touch your right elbow (B). Return to a high-plank position 

and then repeat with your left leg. Keep alternating 

your legs. 

A 

B 

A 

B 

single-leg stretch 

Lie on your back with your hands behind your neck and your legs 

in a table-top position. Lift your head and shoulders off the ground, 

engage your core and look towards your knees (A). Extend your right 

leg (B), then return to the starting position. Switch legs and extend 

your left leg. Continue alternating legs, keeping them moving 

constantly, while keeping your head and shoulders off the ground. 

starburst 

Crouch down with your heels together, your toes 

pointing outwards and your hands on the floor in front 

of you (A). In one explosive movement, jump up into the 

air, with your arms extended above your head and your 

feet apart , so you look like a star (B). Land in the start 

position and repeat. 


tougHen up 

perfected the moves? 

Complete an additional 

circuit or increase the time 

spent doing each exercise 

to make it even harder.

In sessIon 

A 

B 

B 

A 

double-leg stretch 

Lie on your back with your hands behind your neck and your legs 

in a table-top position. Lift your head and shoulders off the ground, 

engage your core and look towards your knees (A).Exhale as you 

extend both your legs straight out in front of you (B). Inhale as you 

return to the starting position. Repeat, keeping your head and 

shoulders off the ground the entire time. 

squat jump 

Stand with your knees bent, your feet hip-width 

apart and your arms straight out in front of you (A). 

In one explosive movement, jump up as high as 

you can, swinging your arms behind you and fully 

extending your legs (B). Try to land as softly 

as possible, and then repeat. 

A 

Words: Sarah Ivory; Photography: Paul Shiakallis; Model: Bianca Koyabe 

mountain-climber push-up 

Start in high-plank position, with straight legs and arms, your 

hands flat on the ground and your toes curled under (A). Lift your 

right foot off the ground and bring your right knee towards 

your chest (B). Return to the starting position and repeat with 

your left leg. Continue alternating legs, mimicking a running 

action, while keeping the movement constant and controlled. 

After every six moves, do a push-up. 

B 

A 

roll down and rag doll 

Stand with your feet hip-width apart and extend your arms 

above your head to form a Y shape (A). Lower your head and 

roll down, bringing your hands towards the ground while keeping 

your legs straight (B). At the bottom of the movement, hold your 

elbows and gently sway your upper body from side to side (C). 

Let go of your elbows, relax your knees and roll back up, one 

vertebra at a time, until you are standing upright. 

B 

C 

July 2017 27

Push your 

shoulders down 

and your shoulder 

blades together. 

EA 

Keep your back 

straight – don’t 

hunch over. 

Keep your elbows 

in line with 

your knees. 

HOLD FOR 

15–30 SECONDS 

Unwind your legs 

and repeat, swapping 

your legs and changing 

your arms around. 

Squeeze your legs 

together for a 

firmer stance. 

Try to distribute your 

weight evenly across 

the area of your 

planted foot.

TWEAK YOUR TECHNIQUE 

GLE 

FIND YOUR CENTRE WHILE 

STRENGTHENING YOUR 

ENTIRE LOWER BODY WITH 

THE POWERFUL EAGLE POSE 

EYE 

Words: Lucy Miller-Fry; Photography: Gallo/GettyImages 

While the eagle pose may look rather 

intimidating at first, once you conquer it, 

you’ll have the attention of all the yogis in 

the room. Besides praise from your peers, 

and a good opportunity for a few Insta 

snaps, this pose loosens up your muscles 

and increases blood flow – in just one 

move. So while you wait for your dinner 

to cook or for the washing machine to 

finish its cycle, get into the eagle pose 

and let your inner yogi shine. 

How to do it 

Standing with your feet together and 

knees relaxed, shift your weight to your 

left foot and lift your right foot up. Cross 

your right thigh over your left and then 

hook your right foot behind your lower 

left calf. 

While balancing on your left foot, inhale 

as your stretch your arms out to your sides, 

and exhale as you bring your arms back 

together and cross them over each other 

in front of your chest. With your right arm 

below your left, bend your elbows and 

raise your forearms so they’re perpendicular 

to the ground. The palms of your hands 

should be facing each other. Press your 

palms together (as much as you can), 

lift your elbows up and stretch your 

fingers toward the ceiling, while drawing 

your shoulder blades together. 

Advantages 

Practising this pose regularly helps 

strengthen your entire lower body, 

stretches your back, shoulders and 

hips, and also improves your balance, 

concentration and coordination. It 

also opens up the sacral area at the 

bottom of your spine, where many 

people hold tension, allowing a freer 

flow of energy in your lower body. 

TRY THIS 

If you find this 

pose too hard, 

place the foot 

of your top leg 

on the ground, 

outside your 

supporting foot. 

FL says 

Struggling to balance? 

Practise near a wall for extra 

support. Place your back 

against the wall and lean 

your torso into it while doing 

the pose. If you have weak 

knees, it is best not to overexert 

them with the twisting 

leg motion. Instead, do the 

pose while seated in a chair, 

keeping your back straight 

and posture aligned, so less 

pressure is placed on your 

knee joints, but you’ll still 

experience the benefits. 


pro advice 

Q 

is it best to use a foam 

roller before or after a run? 

Running coach 

Sam Murphy 

shares the answer 

Foam rolling is a form of selfmassage, 

or more specifically, 

self-myofascial release. Fascia 

is the connective tissue that 

surrounds muscles and bones, 

and tightness or ‘hot spots’ – 

called trigger points – within 

it can result in both pain and 

movement restriction. 

An Ohio State University 

study concluded that foam 

rolling could have a positive 

effect on range of motion and 

post-exercise soreness and 

fatigue, suggesting the answer 

is, if you have time, do both. 

If you are pressed for time, 

it is worth considering what 

your main goal is. If you have 

specific joint restrictions or 

tightness, address these by 

foam rolling pre-run, because 

research suggests that it can 

help improve joint range of 

motion without negatively 

affecting muscle performance 

(unlike static stretching). For 

example, one study found that 

rolling the quads enhanced 

muscle activation and better 

neuromuscular efficiency in 

a lunge exercise, but only in 

comparison to ‘sitting quietly’. 

In a study that compared 

range-of-motion changes 

after foam rolling or dynamic 

stretching, similar benefits 

were found for both, indicating 

that foam rolling is simply an 

alternative way of preparing 

muscles for exercise. 

So what about afterwards? 

Here, the main goal is to aid 

recovery or reduce soreness, 

after a long run, for example. 

Research is fairly positive 

regarding delayed-onset 

muscle soreness (DOMS), with 

two small studies showing 

a reduction in post-exercise 

muscle tenderness after foam 

rolling. But its effect on the 

parameters of recovery is less 

clear. A Canadian study found 

that it lessens fatigue-related 

reduction in performance, while 

other studies have found no 

effect on such measures. 

For the best results, roll 

up and down on the area you 

want to focus on, pausing 

on tender or tight spots until 

they yield. One study found 

that five bouts of 20 seconds 

was as beneficial as five bouts 

of 60 seconds. Take it slow and 

easy – you likely don’t need a 

scientific study to tell you that 

it’s going to be a tad painful. 

Photography: iStockphoto, Courtesy Images 

30 july 2017

THE 

BEST 

IDEA 

WHEN YOU HAVE 

NO IDEA 

Let them choose 

with a Gift Card 

Available at any 

TFG (The Foschini Group) 

store listed below or 

in the TFG eMall 

www.tfg.co.za

RUNNING CLINIC 

BOOSTO O 

YOURFORM 

INCREASE STABILITY 

AND BID FAREWELL 

TO RUNNING INJURIES 

HOW TO DO IT 

Perform the allotted reps 

of each move, taking rest 

when you need to. 

FFrom runner’s knee to shin splints, if 

you’re a regular runner then you’ll be 

no stranger to a niggle. The impact of 

pounding the pavements can wreak 

havoc on your joints, while your running 

technique could exacerbate existing 

muscle imbalances. But fear not – these 

hurdles don’t mean you have to pack it 

all in. Founder of Body Control Pilates, 

Lynne Robinson, says, ‘There is a reason 

pilates has grown in popularity with 

runners, both elite and amateur – it 

works! A couple of simple moves, done 

before and/or after your run can make 

a difference to your stamina and help 

reduce your risk of injury.’ Boost core 

stability, alignment and breathing – all 

of which are a must for anyone looking 

to run safely and efficiently – with this 

workout from Lynne. ‘Even very minor 

adjustments to your alignment can make 

a huge difference,’ she adds. Ideally, this 

workout should be done before a run, 

but you can do it afterwards, too. Aim 

for at least five times a week regardless 

of your running schedule.

Spine curl 

AREAS TRAINED: BACK, 

HIPS AND GLUTES 

WHY? Running can compress 

your spine. This move will help 

reverse this by improving your 

spine’s flexibility and strength. 

It’ll also work your hip joints 

and glutes. 

TECHNIQUE 

• Lie on your back with 

your knees bent, feet 

on the ground and arms 

by your sides. 

• Breathe in deeply, and as 

you exhale, curl your tailbone 

under by tilting your pelvis 

backwards as you peel your 

spine off the ground one 

vertebra at a time. Roll all 

the way up until only the 

tips of your shoulder blades 

are touching the mat. 

• Breathe in again and hold 

the position, then exhale 

as you roll your spine back 

down to the ground, until 

your pelvis is back on 

the mat. 

FORM TIP 

Keep your neck strong, 

and your ears away 

from your shoulders. 

10 

Reps 

RACE! 

Entries for the 

Totalsports Women’s 

Race are now open! 

Head to page 8 

for more info or visit 

totalsportswomensrace.com 

12 

Reps per side 

Oyster 

AREA TRAINED: GLUTES 

WHY? The ultimate 

glute-toning exercise, 

this move will also help 

to correct medially 

rotated femurs. 

TECHNIQUE 

• Lie on your side, resting 

your head on your right 

arm and with your left 

hand on the mat in front 

of you. Bend your knees 

and draw your feet back, 

so that your heels are 

aligned with the back of 

your pelvis. 

• Breathe in, and as you 

exhale, lift your left knee 

to the ceiling, keeping 

your feet connected the 

whole time. 

• Breathe in as you return 

your leg to the starting 

position, then repeat. 

FORM TIP 

Keep your pelvis 

stable and your 

back straight. 


RUNNING CLINIC 

The dart 

AREA TRAINED: BACK 

WHY? This is a brilliant exercise to correct your posture and 

strengthen your back muscles, both of which are important 

for your running form. 

TECHNIQUE 

• Lie on your stomach with your back straight, your arms 

down at your sides, legs together and palms facing down. 

• Breathe in deeply, and exhale while reaching through your 

fingertips, and lifting your head, neck and chest off the 

mat. At the same time, squeeze your inner thighs together. 

• Breathe in again and ‘feel’ the length of your body from 

the tips of your toes to the top of your head. 

• Exhale as you lower back down and release all tension. 

FORM TIP 

Keep your feet on the 

ground throughout. 

8Reps 

Prone knee lifts 

AREAS TRAINED: GLUTES AND HIPS 

WHY? To open the front of your 

hip joints, which can get tight 

through running. 

TECHNIQUE 

• Lie on your stomach with your 

hands by your head and your 

left leg bent at 90°. 

• Breathe in and lift your bent leg 

slightly off the mat. 

• Exhale and lower your leg back 

down, and repeat. 

FORM TIP 

Maintain the position 

and stability of your 

pelvis throughout. 

10 

Reps per side 

FORM TIP 

Keep your chest 

open by rolling your 

shoulders back. 

10 

Reps 

Pilates squat 

AREAS TRAINED: QUADS, CALVES, HIPS, 

KNEES AND ANKLES 

WHY? This move helps correct leg alignment 

by working on your quads, calves and feet. It 

also mobilises your hips, knees and ankles. 

TECHNIQUE 

• Stand with feet hip-width apart. 

• Breathe in and lengthen through your spine 

as you bend your knees and hips at the same 

time, and hinge forward slightly from your hips. 

• Reach forward with both arms to counter your 

balance, and ensure your ankles, knees and 

hips are lined up. 

• Breathe out as you straighten your legs, 

and repeat.

FORM TIP 

Ensure that the knee 

of your standing leg 

is directed over the 

centre of your foot. 

8 

Reps per side 

Single-leg Pilates squat 

AREAS TRAINED: GLUTES AND CORE 

WHY? A more advanced variation of a squat, 

this will challenge your pelvic stability, and 

balance and strengthen your glutes. 

TECHNIQUE 

• Start in a Pilates squat position and lift one 

foot. Breathe in as you bend the knee of 

your standing leg to squat down. Keep 

your hips square and reach your arms 

forward for balance. 

• Exhale as you straighten your leg, and 

then repeat. 

Sitting side stretch 

AREA TRAINED: SIDES 

WHY? In this exercise, you’ll achieve a 

great stretch down the whole side of 

your body and leg, which can become 

rather tight if you run often. 

TECHNIQUE 

• Sit on the ground with the soles of 

your feet together and your knees 

bent. Allow them to drop to the sides. 

• With a long spine and tall posture, 

reach up and over with one arm 

while keeping your other hand 

on the mat for support. Hold the 

stretch and breathe deeply. 

• Repeat on the other side. 

10 

Reps per side 

FORM TIP 

Make sure you don’t 

hunch your back as 

you lean to the side. 

Words: Lucy Miller; Photography: Will Ireland; Model: Fiona/WAthletic 

Waist twist 

AREAS TRAINED: BACK AND HIPS 

WHY? This exercise works on 

mobilising the spine and challenging 

your pelvic stability. 

TECHNIQUE 

• Stand tall with your arms bent in front of 

your chest, forearms parallel to the floor, 

just below shoulder height, and your 

palms stacked. 

• Breathe in deeply, then exhale as you 

turn your head, neck and upper spine 

to one side. 

• Breathe in again as you lengthen up 

and rotate back to the starting position. 

Alternate sides. 

FORM TIP 

Keep your pelvis still 

and weight even on 

both feet. 

5 

Reps per side 


www.foschini.co.za 

Merchandise available at selected Foschini stores from June 2017, while stocks last. 

Account queries: 0860 576 576 or 021 938 7666. E&OE.

get inside 

INDOOR FITNESS • GEAR 

YOGA 

CHALLENGE 

One of the most challenging aspects of yoga is maintaining 

your balance, especially if you don’t have much to begin 

with. But if you put your mind to it and spend a few minutes 

working on this essential skill, you’ll be surprised at how 

quickly your balance will improve. As soon as you can 

perform one of these poses, move on to the next one until 

you have mastered all five. 

1TREE POSE 

#FITSTAGRAM 

Remember to tag 

fitlifemagsa in all 

of your fit pics! 

2CROW POSE 

5 

Words: Roxanne Greeff; Photography: iStockphoto 

LORD 

OF THE 

DANCE 

Indoor fitness page 38 

Gear page 41 

4LOTUS IN 

SHOULDER 

STAND 

Flip the page to 

learn all about 

Bikram yoga. 

3 

IRON CROSS 

HEADSTAND

indoor FiTnESS 

Heated 

moments 

Bend, stretch – and sweat – your way 

to fitness with Bikram yoga 

BikrAm yogA poSE cHArT 

26 postures to help you conquer every class 

1 

Pranayama 

breathing 

2 

Ardha 

Chandrasana 

(Half-moon pose) 

3 

Utkatasana 

(Awkward 

pose) 

4 

Garurasana 

(Eagle 

pose) 

5 

Dandayamana 

Janushirasana 

(Standing 

head-to-knee) 

6 

Dandayamana 

Dhanurasana 

(Standing 

bow-pulling pose) 

7 

Tulandandasana 

(Balancing 

stick pose) 

8 

Dandayamana 

Bibhaktapada 

Paschimotthanasa na 

(Standing separate 

leg stretching pose)

WWith classes done in a part 

studio heated to 40°C at 

40% humidity, and yogis 

required to complete a set 

sequence of 26 postures 

– or ‘asanas’ – in a 90-minute 

session, Bikram yoga most 

certainly adds a new level 

of intensity to yoga as we 

know it. 

The heat makes it easier 

for muscles, ligaments and 

joints to move, which helps 

reduce the risk of injury. 

Some say that this makes 

it the perfect ‘beginner’s 

yoga’, because the heat 

aids movement and the 

repetition of the postures 

helps newcomers get to 

grips with the basics. 

knoW your yogA 

Yoga originated in India 

around the sixth century 

BCE, and is widely regarded 

as a spiritual, physical and 

mental discipline. 

According to Eastern 

philosophy, the ultimate 

goal of practising yoga is 

‘liberation from the wheel 

of existence’, while Western 

philosophy places the most 

emphasis on the physical 

benefits rather than the 

mental ones. 

In the early part of the 

20th century, yoga became 

popular in the West as a 

of the vegetarianism 

movement in the 1930s. 

In 1948, Indra Devi opened 

Hollywood’s very first yoga 

studio and since then, yoga 

– in its various incarnations – 

has become a multibilliondollar 

global industry. 

Bikram yoga – named 

after controversial founder 

Bikram Choudhury – is 

often derided by purists 

as ‘gymnastic yoga’ and 

a fitness workout that 

ignores all the spiritual 

elements of the foundational 

discipline. Synthesised 

from traditional Hatha 

yoga, Bikram classes 

should hypothetically 

be taught by qualified 

Bikram teachers – who 

can only be certified after 

training under Choudhury. 

According to Choudhury, 

he incorporated the heat 

component in order to 

replicate the climate in 

India, as well as facilitate 

the body’s ability to both 

stretch and cleanse itself 

through sweating. 

poSTurE pErFEcT 

The 26 postures that make 

up Bikram yoga are repeated 

twice during a full 90-minute 

class and held for 10 to 60 

seconds at a time. The asanas 

aim to test strength, balance 

and mental fortitude – and 

mastering a tricky one will 

give you a serious sense 

of achievement. 

Bikram yoga also burns 

calories, but as the focus is 

on stretching and breathing, 

you’ll probably lose more 

weight from the fluid you 

release during a class than 

you will from burning off 

your lunch. You’ll definitely 

know you’ve had a workout, 

though – 90 minutes of 

stretching and breathing 

doesn’t sound very taxing, 

but you’ll certainly feel it 

in the heated conditions. 

If you’re just starting out 

with Bikram, and haven’t 

done much exercise, you’ll 

burn more calories than 

someone who has been 

practising for a long time. 

The beneficial effects of 

continued Bikram practice, 

according to Choudhury’s 

theory, include improved 

flexibility, better digestion, 

higher energy levels, better 

sleep and an enhanced mood. 

HEATEd 

Aside from a studio with the 

correct heating facilities, all 

you’ll need to practise Bikram 

yoga is a mat, towel, water 

bottle and form-fitting – yet 

not overly tight – clothing that 

allows you to move freely. 

Baggy clothes will most likely 

hinder your movement and 

distract you from focusing 

on getting the asanas right. 

As much as it’s regarded as 

an excellent introduction to 

yoga, Bikram can be tricky for 

newcomers, thanks to the 

#FITSPO 

Visit our 

YouTube channel 

(Fit Life Magazine) 

for all the fitness 

inspiration you’d 

ever need. 

9 

Trikonasana 

(Triangle pose) 

10 

Dandayamana 

Bibhaktapada 

Janushirasana 

(Standing separate leg 

head-to-knee pose) 

11 

Tadasana 

(Tree pose) 12 

Padangustasana 

(Toe stand) 

13 

Savasana 

(corpse pose) 

14 

Pavana muktasana 

(Wind-removing 

pose) 

15 

Sit-up 

july 2017 39


16 

heat and humidity. Some 

of the poses are held for up 

to 60 seconds, which can 

be taxing in these conditions. 

If you’re new to Bikram and 

find yourself feeling faint 

or uncomfortable, stop and 

take a seat on your mat. Drink 

some water, breathe deeply 

and continue only when you 

feel ready to do so. It is not 

advisable to leave the room 

during a class (and it is also 

disruptive to everyone else’s 

practice), so if you can bear 

it, staying put will serve 

you well. 

In terms of choosing a 

studio, since the philosophy 

and postures are a constant, 

it’s down to what makes you 

feel most comfortable. Does 

the teacher guide the class in 

a way that allows you to focus 

on what you are doing? Are 

you comfortable in the space? 

Do not be afraid to try a few 

different studios to see which 

suits you best. 

Muscle cramps are rare, 

due to the heat and humidity, 

but if you feel a spasm coming 

on, it probably means you’re 

dehydrated. There’s not much 

that you can do apart from 

take it easy and drink enough 

water – but beware of having 

too much, as that can lower 

your salt levels and cause 

additional discomfort. 

It’s also a good idea to 

avoid eating one to three 

hours before taking a class 

– and if you must eat, make 

it something small and easily 

digestible. You will most 

likely not be too hungry after 

class, so some fruit and veg 

– a smoothie, maybe – would 

make for a decent post-yoga 

snack. Arrive well-hydrated 

– you will need to be sure to 

drink enough water in the 

24 hours before the class, 

rather than frantically trying 

to hydrate yourself before or 

during class. That said, don’t 

forget your water bottle for 

class itself! At the end of a 

session, be sure to cool down 

and change into dry clothes. 

If you have a headache or 

feel nauseous, be sure to 

drink something that will 

replace the electrolytes and 

minerals you will have lost 

from sweating. 

Stiff? Sore? It may seem 

counter-intuitive, but the 

best cure is another class. 

Pain should be monitored 

though, to avoid any injuries. 

And make sure to raise any 

health concerns or existing 

injuries with your instructor 

before the class starts so 

they can suggest adjustments 

to poses to prevent causing 

further damage. 

go yogA 

Check out some of SA’s 

top Bikram yoga studios: 

Bikram Yoga Fourways 

This Jozi-based studio is 

all about stretching and 

detoxifying your body. 

Prepare to sweat! 

bikramyogafourways.co.za 

Cape Town’s YogaZone 

The oldest hot-yoga studio 

in SA. It has facilitated 

classes for over 30 000 

people. It offers an Express 

class – 60 minutes instead 

of 90 – as well as vinyasa 

yoga – a flow style of yoga 

that is also done in a 

heated studio. 

yogazone.co.za 

GuruCat 

Offering Bikram-inspired 

yoga classes in Umhlanga, 

KZN, the studio is heated to 

40°C, but the postures differ 

slightly. You can also try out 

Akhanda and Hatha yoga. 

gurucat.co.za 

Lots of studios offer great 

value packages for newbies, 

often with unlimited classes 

for up to 10 days from as little 

as R300. Generally, the more 

classes you do after that, 

the more cost-effective it 

will become. 

Bhujangasana 

(cobra pose) 

18 

Poorna Salabhasana 

(Full locust pose) 

20 

Supta Vajrasana 

(Fixed firm pose) 

22 

Ustrasana 

(camel pose) 

25 

Ardha 

Matsyendrasana 

(Spinetwisting 

pose) 

17 

Salabhasana 

(Locust pose) 

26 

19 

Dhanurasana 

(Bow pose) 

21 

Ardha Kurmasana 

(Half tortoise pose) 

23 

Sasangasana 

(rabbit pose) 

24 

Janushirasana 

with Paschimotth 

anasana (Head-toknee 

with stretching 

pose) 

Kapalabhati 

breathing 

(Breath of fire) 

Words: Trevor Crighton; Photography: iStockphoto, Courtesy Images; Illustration: Ryan Sedeman 


GEAR 

Strike a 

POSE 

You’ll need the 

right pair of 

tights before 

you pretzel 

your body into 

the eagle pose... 

YOGA MAT 

R499, Totalsports 

TRIUMPH TRIACTION SEAM- 

FREE 2-PACK CROP TOP 


WHAT’S TRENDING 

Compiled by: Malika Davids; Photography: Courtesy Images 

WOMEN’S REEBOK X 

ELLE YOGA LEGGINGS 


HIMALAYAN 

NATURAL SALT LAMP 

R285, Yoga Essentials 

HALF-MOON 

CUSHION 

R300, Yoga Essentials 



TTraining at altitude was once 

reserved for the top 1% – elite 

athletes chasing performance 

perfection at alpine boot camps 

or in high-tech sports labs. Now 

it’s a whole lot more accessible, 

with centres around the globe 

bringing mountain conditions 

to the masses with hypoxic 

chambers, and claims that they 

are as useful for blasting fat as 

they are for shaving milliseconds 

off your triathlon time. 

Each class is built around 

intervals, called intermittent 

hypoxic training (IHT), which 

is a combo of high-intensity 

interval training (HIIT) and hill 

sprints, minus normal oxygen 

levels. The aim of it is to make 

muscles more efficient at using 

oxygen by depriving them of 

it – something that was first 

recognised at the 1968 Mexico 

City Olympics, which took place 

2 300m above sea level. The 

sprinters broke world records 

in the thinner air, but the longdistance 

runners laboured. At 

sea level, air is 20.9% oxygen, 

but at Virgin Active’s Walbrook 

studio in London, it is 15% – 

which is equivalent to training 

at 3 000m. 

‘When you cut your oxygen 

supply, your body has to adapt 

to be more efficient,’ says Ellie 

Gilham of The Altitude Centre, 

who worked with Virgin Active 

to install the two chambers at 

the Walbrook gym. ‘Over time, 

your red blood cells, muscle 

capillary volume as well as 

the amount of mitochondria 

– the powerhouses in cells that 

THE METHOD 

Formula Interval sprints + 

depleted oxygen = more 

red blood cells + more 

efficient use of energy. 

help your body turn oxygen 

into energy – will all increase.’ 

It’s like cutting back on the 

fuel in your car while upgrading 

the engine to go further and 

faster, and the benefits can be 

felt after just six sessions. A 

study by the Australian Institute 


legal 

is altitude training the 

ultimate performance 

enhancer? sam rider 

climbs to 3 000m 

(indoors) to find out 

highs 

of Sport suggests that you 

can increase your red-bloodcell 

count by as much as 7% 

in just three weeks. In effect, 

it’s a natural way to reap the 

performance-enhancing 

benefits of banned hormone 

erythropoietin (EPO), the use 

of which has really dragged 

pro cycling through the dirt. 

The science is compelling, 

but in the short term, I’m more 

concerned about how these 

30-minute sessions will feel. 

‘They’re going to hurt more 

THE TEST 

How many sessions: 

Six 30-minute classes 

in three weeks 

What was measured: 

Body composition before 

and after, calories burned 

and heart rate per session, 

number of times the pain 

threshold was breached. 

than normal,’ warns Virgin 

Active instructor and triathlete 

Nick Beer, explaining that 

less oxygen means a greater 

build-up of painful lactate 

in your muscles until you get 

better at clearing it. 

Nick adds that the pain is 

worth bearing for the timesaving, 

fat-burning benefits 

it can offer. ‘At altitude, your 

heart and breathing rates 

increase, at rest as well as 

during exercise, meaning 

more blood gets pumped 

around your body, and your 

muscles have to work harder,’ 

Nick says. This means that a 

30-minute session will feel 

like an hour session, and you 

will burn double the calories, 

plus more after. 

The air in the Virgin Active 

has a cool, artificial quality, but 

there is no noticeable lack of 

oxygen at first. The 30-minute 

Apex Sprint session follows the 

format of an interval session 

on the treadmill and Wattbike. 

We are strapped up to Polar 

heart-rate monitors and our 

percentages of max beats per 

minute flash up on-screen to 

make sure we’re not lagging 

in any comfort zones. I soon 

realise it’s hard to stay all that 

comfortable at altitude. Within 

two minutes at a gentle trot, 

my ticker is thumping at 75% 

of the max, proving my cardio 

system is having to work overtime 

in order to compensate 

for the lack of oxygen. Nick 

pushes us to crank up the 

speed for another minute to 

get above 80%, then gives the 

signal for a 30-second gutsout 

sprint to push into the red 

zone (above 90%), before he 

reels us back to a light canter.


THE VERDICT 

Results: +0.2 kg (0.5%) 

muscle, -0.5 kg (0.7% fat), 

max heart rate 179 bpm 

(93% max), max calories 

burned 470 

Pros: Data feedback, 

efficient workout 

Cons: Bound to class 

timetable, stuck indoors 

We repeat this format four 

times in total, looking to spike 

our heart rates higher with each 

effort. ‘The aim is to recover 

without slowing down,’ says 

Nick, which sounds impossible. 

It’s not how long you can keep 

your heart rate in the red zone, 

but how quickly you can get it 

to return to normal after bouts 

of high intensity. And after a 

few weeks, I should start to see 

my heart rate go back to normal 

quicker, improving my speed 

of recovery for anything from 

football to circuit training. 

By the end of the class, I’m 

drenched in sweat, despite 

having only done four short 

sprints in less than half an 

hour. As soon as it’s over, my 

workout data is in my email 

inbox, ready to be scrutinised. 

In that brief spell, I burnt a 

sizeable 470 calories, equal 

to a large portion of fries or a 

milkshake from McDonald’s. I 

take five more classes over the 

next three weeks, including a 

circuit-based session featuring 

weighted lunges and kettlebell 

swings at The Altitude Centre, 

but my hopes of additional 

sessions outside the gym by 

wearing an elevation-training 

mask are abandoned. ‘They 

restrict airflow and don’t change 

the amount of oxygen you 

inhale,’ explains Ellie. ‘It will 

strengthen the intercostal 

muscles and your diaphragm 

to help you breathe deeper, 

but you can do the same thing 

by only breathing through 

your nose while exercising.’ 

The other Virgin Active 

Walbrook class is called Apex 

Strength and is based on hill 

sprints. You increase the incline 

on the treadmill up to a max 

15% gradient and ratchet up 

the resistance on the Wattbike, 

leaving you to grind your legs 

over to fight that resistance. 

These strength classes are quite 

brutal. I burn roughly the same 

number of calories, but spend 

longer panting and spluttering 

in the max heart-rate zone at 

above 90%. It feels more like a 

leg muscle-building workout 

than an endurance session. 

In my final class, encouraged 

to give it everything, I feel the 

effects of the lack of oxygen 

in the air. On the final steep 

sprint, I only manage shallow, 

panicked gasps of breath as 

searing hydrogen ions from 

the lactate flood my legs. When 

I return to a standstill, I notice 

the altitude-monitor reading is 

only 1 800m. Someone had left 

the door open earlier and it 

was taking too long to climb 

back to 3 000m, making me 

slightly suspicious that there 

may be a placebo effect going 

on. Even so, the stats suggest 

I’ve spent over three minutes 

above 90%, something that 

would be difficult to sustain 

during my sea-level workouts. 

Fat has nowhere to hide at 

altitude. In just three weeks 

and a total of only three hours, 

I have lost half a kilo, and my 

body fat has dropped a whole 

percentage point, while muscle 

mass has increased by 0.5%. 

The pain in my hamstrings and 

inner thigh muscles after a 

strength class suggests I was 

building not eroding them, and 

THE BREAKDOWN 

No membership required 

For all fitness levels 

Lose fat 

Build muscle 

Boost endurance 

Technique advice 

since, I have felt strong during 

matches. ‘If you don’t do any 

exercise for six weeks, you will 

lose the short-term gains,’ says 

Nick, when I ask how long this 

invigorated feeling will last. ‘But 

you’ll definitely benefit from 

the muscle memory.’ 

The Welsh rugby team use 

the live-high, train-low (LHTL) 

principle. You spend several 

hours a day at high altitude to 

get the physical adaptations, 

but train at lower altitudes, as 

you cannot sustain the same 

intensity in the thinner air and 

you could even de-train your 

body. This is the reason the 

Virgin Active sessions offer 

short intervals rather than 

endurance runs, and shows 

how you can add altitude 

classes to your training. 

‘When training for a longdistance 

race, combine long 

runs with tempo runs to find 

your pace, and do intervals and 

hill sprints for power,’ says Nick. 

Altitude classes tick the two 

final boxes. ‘Do them twice a 

week, ten weeks leading up to 

race day, and you’ll be in good 

condition to attack the course.’ 

The downside is that you can 

only reach altitudes of 3 000m 

in cramped air-sealed vaults. 

As you get double the training 

in half the time, hill sprints and 

intervals at altitude will free up 

time for long runs or rides in 

the open, unadulterated air. 

Under 30 minutes 

Provides workout data 

Replicable at home 

SCORE 

7/ 10 

Photography: Gallo/GettyImages 


BENEFITS, 

WITH YOU IN MIND 

As an account holder at any TFG (The Foschini Group) store, 

you have access to this optional insurance product. 

OUR WOMEN’S ONLY INSURANCE PROVIDES YOU WITH: 

DEATH 

BENEFIT 

R22 000 cover for accidental OR natural death. 

There is no waiting period for accidental death, 

but there is a 3 month waiting period for natural death. 

DREAD 

DISEASE 

BENEFIT 

R11 000 cover against breast cancer, ovarian cancer, 

fallopian tube cancer, cervical cancer, uterine cancer, 

vaginal cancer or vulvar cancer. 

This benefit will be paid as a once-off payment and is 

subject to a 3 month waiting period. 

YOU WILL ALSO HAVE 

24 HOUR ACCESS TO 

THE FOLLOWING: 

• A Mother & Baby Careline 

• A Medical & Health Helpline 

• Trip Monitoring 

INTERESTED? 

SMS “W2” & ACCOUNT NUMBER TO 43183 

Standard sms rates apply. 

CALL 0860 117 525 

EMAIL womensonly@tfg.co.za 

ALL THIS FOR ONLY 

R38.40 

PER MONTH, 

CONVENIENTLY BILLED 

TO YOUR ACCOUNT. 

Terms and conditions apply. 

Foschini Retail Group (Pty) Ltd (VAT number: 4210187250) is an authorised financial services provider. Insurance is 

underwritten by Guardrisk Insurance Company Limited (VAT number: 4250138072), an authorised financial services provider.

SOUTH AFRICA’S LARGEST SPORTS, 

HEALTH & FITNESS STORE 

TRAINING | LIFESTYLE | NUTRITION | RELAXATION 

REHABILITATION | BEAUTY | MEMBERSHIPS 

WWW.PHYSIQUEUNION.COM

fit your lifestyle 

Fitness Kit • beauty 

Saving 

Face 

Why Wearing make-up While 

training is not the best idea 

Words: Roxanne Greeff; Photography: iStockphoto 

if you can’t bring yourself 

to put away the products, 

make sure to cleanse your 

face right after exercising, 

while your skin is still hot 

and your pores are large. 

before you work out, remove 

your make-up and use a gentle 

cleanser. From there, go bare or 

use a lightweight serum that can 

be absorbed immediately. 

anything heavier will just 

sweat off. 

Foundations and powders block your pores, 

preventing you from sweating as efficiently 

as you need to when you work out. The heat 

your body generates also causes your skin 

to relax, and this slackening enlarges your 

pores, allowing your make-up to work its 

way in... The result? More blockages! 

This can all lead to breakouts, blackheads, 

a dull complexion, and uneven skin tone 

and texture. 

Performance boosters page 48 

Body care page 50

Performance boosters 

fast track 

Wearable tech never looked fitter 

1 

2 

3 

4 

5

Compiled by: Malika Davids; Photography:Kendall-Leigh Nash/HMimages.co.za 

1. Garmin VÍVofit 3 

This little gadget recognises 

your switch in activity and 

starts tracking accordingly. 

R1 799, Totalsports 

2. Polar a360 meDiUm 

Equipped with 24/7 activity 

tracking plus personalised 

training programmes. 


3. Garmin 

VÍVoactiVe Hr 

Built-in sports apps ready 

for you to use right away, 

whether it be biking, hiking 

or even swimming. 


4. fitbit alta Hr larGe 

fitness tracKer 

PurePulse technology 

constantly monitors your 

heart rate – with no chest 

strap needed! 


5. Polar a300 Hr 

Sitting on the couch for too 

long? This tracker will make 

a noise about it. 


6. tomtom rUnner 3 

carDio 

Understand your route 

from the start to the end 

(and back) with the breadcrumb 

trail capability. 

R3 299, Duesouth 

7. sUUnto 

Up to 26 hours of battery 

life in training mode. 


8. Garmin 

forerUnner 35 

oPtic Hr 

Virtual Pacer analyses 

your current pace and your 

targeted speed to keep you 

on track. 


wIN 

1 of 8 fitness 

trackers featured 

here! To enter, SMS 

‘FLRunJULY’ and 

your ID number 

to 43183. 


6 

7 

8 


1. EAT MINDFULLY 

As we age, our metabolism slows down, which is why you start 

to pile on the kilos more easily. ‘The simplest way to weight 

management is to stop eating mindlessly,’ states wellness 

expert Akcelina Cvijetic. ‘Turn off your TV, computer and cellphone, 

and put away books or newspapers – when you eat, 

just eat and pay attention to what you’re eating, how much 

and how. This way, you may avoid certain foods. Don’t overeat, 

hear when your body is full, and differentiate between genuine 

hunger and emotional eating.’ Visit mindlesseating.org for 

more inspiration. 

WAYS 

TO STAY FIT, 

FRESH AND 

RADIANT 

MAINTAINING A FRESH FACE 

IS EASY WHEN YOU KNOW HOW. 

THESE EXPERT TIPS WILL KEEP 

YOU GLOWING 

2. STAY SHARP 

Every day at 8 am, an alarm goes off to 

remind beauty guru Josephine Fairley 

to do her brain training. In her book The 

Anti-Ageing Beauty Bible, co-authored with 

Sarah Stacey, she recommends five minutes 

of online games a day (lumosity.com is a 

good place start). The games are fun and 

engaging, such as matching colours and 

shapes and moving things around the 

screen, and are designed to improve 

memory, speed, reaction time and other 

cognitive abilities. 

3FIND A GOOD 

FACE CREAM 

Miracle claims aside, 

a decent moisturiser 

should hydrate, nourish 

and protect skin from 

environmental damage. 

Here are our some of 

our favourites: 

Estée Lauder DayWear 

Advanced Multi- 

Protection Anti-Oxidant 

Creme SPF 15 

R620, Foschini 

This daily moisturiser 

contains an antioxidant 

formula with vitamins C 

and E, and eukarion to 

prevent free-radical 

damage that can lead 

to premature ageing. 

Lancôme 

Hydra Zen 

Fluid SPF 30 


It’s both deeply 

nourishing and 

soothing, yet 

light on your 

skin, making it 

a good pick for 

combination or 

sensitive skin.

BODY CARE 

4. TRY THE MAKE-UP FACELIFT 

It is possible to lift away the years with a 

fresher make-up look. Try these tips from 

international make-up artist Karim Sattar. 

PLUMP: Layer your skincare to give 

a plumped-up, cushioned look to skin. 

Tap a small amount of day oil on to your 

face, avoiding the T-zone, and follow by 

softly massaging in a pea-sized amount 

of day cream. 

BRIGHTEN: Bright eyes are a sign of 

youth, so give yourself an instant boost 

by lightening and correcting under your 

eyes. Mix your concealer or foundation with 

a dab of day cream to soften the formula, 

as well as avoid caking around the eyes. 

POP: Dust blush on to the apples 

of your cheeks. To create a younger 

appearance, lightly dust the same blush 

you use on your cheeks to just under 

your eyebrows, in the socket of your 

eyelids. It will instantly soften and lift 

your face. 

DRINK YOURSELF 

BEAUTIFUL 

Collagen occurs naturally in 

our bodies and helps keep skin 

looking plump and youthful. 

Liquid supplements containing 

collagen, 5such as Skinade 

(skinade.com), are said to help 

hydrate skin, keeping it looking 

healthy and glowing. Ingesting 

the ingredients can be far more 

efficient, as absorption relies 

Clarins Multi-Active 

less on the gut, and nutrients 

Day Cream SPF 20 

are assimilated more quickly 


into the bloodstream. Even 

A rich cream that sinks 

doctors recommend sipping 

in quickly and leaves 

Skinade, which contains around 

skin glowing, thanks to 7 000 mg of marine collagen, 

myrothamnus extract B-vitamin complex, omega 3 

and other botanicals. It and 6 from organic flax seed, as 

makes a great base for well as the amino acid L-lysine 

make-up as it gives skin to help keep your skin healthy 

a plumped-up look. and strong. 


6. SUPPLEMENT YOUR SKIN 

‘Deep inside the gut is where real ageing begins,’ 

says Dr Nigma Talib, a naturopathic doctor, skin 

expert and author of Reverse the Signs of Ageing. 

If you’re thinking of taking supplements, look out 

for these nutrients: 

VITAMIN Bs 

These help to metabolise proteins and fats, and are 

essential for cell renewal and supple skin. 

EAT IT: Green, leafy vegetables and watercress. 

BOOST IT: Honestly Healthy Alkaline Superboost 

Powder Blend (honestlyhealthyfood.com) contains 

maca root, spirulina, moringa leaf, chlorella and 

wheatgrass for a medley of B vitamins from natural 

and organic sources. Add to smoothies or juices. 

VITAMIN C 

An antioxidant used by the body for tissue repair and 

skin-firming collagen formation. 

EAT IT: Kale boasts an impressive 41 mg of vitamin C 

per 100g. To retain as much of it as possible, lightly 

sauté in hot oil, then add a ladle of water. It’ll cook in 

the steam in about 10 seconds. 

BOOST IT: Vitabiotics Ultra Vitamin C 60 capsules 

(R119, vitabiotics.com) provides slow-release vitamin C 

formulated with 25 mg of citrus bioflavonoids. 

PROBIOTICS 

A healthy gut equals healthy skin, so feed yours with 

good bacteria. 

EAT IT: Sourdough bread contains the bacteria 

lactobacillus that produces lactic acid, which aids 

digestion. Eat fermented foods such as kefir yoghurt 

and sauerkraut too. 

BOOST IT: Protect your immune system and 

promote a healthy gut with Biobalance Immunova 

Gut 20 capsules (R94.95, Dis-Chem). 

VITAMIN E 

An essential antioxidant and protector for skin. 

EAT IT: Sunflower seeds, almonds and spinach. 

Soak nuts overnight to reduce the phytic acid (which 

can be a gut irritant) and activate the nutrientpacked 

enzymes. 

BOOST IT: Rich in antioxidants, Vitaforce Vitamin 

E 400 i.u. 100 capsules (R186.95, Dis-Chem) will help 

keep your nervous, cardiovascular and reproductive 

systems healthy. 

OMEGA 3 

Proven to help reduce the body’s production of 

inflammatory compounds and keep skin cells flexible. 

EAT IT: Two servings of salmon, halibut, sardines 

or anchovies per week. 

BOOST IT: Try Vitabiotics Ultra Omega-3 Formula 

60 capsules (R175, vitabiotics.com). 

7 

CHECK YOUR DNA 

Matching your skincare 

to your genetics might 

sound like something out 

of a sci-fi flick, but this is 

no futuristic fantasy. DNA 

profiling for skin is said to 

identify predispositions 

present in skin, such as 

whether it’s susceptible to 

faster or slower breakdown 

of collagen. Once this has 

been done, the appropriate 

skincare products with the 

right concentration and 

mix of ingredients can 

be prescribed.

BODY CARE 

8. GET SOME LIGHT 

It’s time to swap the sunbed for a lightbed. Light-therapy 

facials are fast becoming a popular alternative to more 

invasive treatments. UV-free, LED light is claimed to repair 

and rejuvenate the skin, improving tone and reducing fine 

lines and scars – plus, it boosts your mood. 

9. HALT HAIR AGEING 

Grey streaks (which we prefer to call wisdom hairs), dryness 

and lack of shine can all mean your hair is struggling with 

age, but these products will help hold back the signs. 

OGX Renewing Argan Oil 

of Morocco Weightless 

Reviving Dry Oil 

R164.95, Foschini 

A hair oil can smooth ends 

and add shine, but if loaded 

with silicones, it can weigh 

hair down and even dry it out 

over time. This oil is siliconefree 

and will nourish hair, seal 

ends and de-frizz with natural 

argan oil. 

Skin Nutrition Nutrissentials 

Complexion Revitalising 

Serum 


With super-berry extracts, 

L-arginine and vitamins C 

and E to give life to dull, 

dry or stressed skin, this is 

an overnight indulgence 

your skin will thank you for. 

OGX Smooth Hydration 

Argan Oil & Shea Butter 

Shampoo 

R164.95, Foschini 

Packed with the creamy 

goodness of shea butter 

and argan oil, its natural 

ingredients will gently 

cleanse your hair without 

stripping it of its natural 

oils, and restore silkiness 

and shine. 

Compiled by: Tracy Branfield; Words: Yanar Alkayat; 

Photography: Gallo/GettyImages, Courtesy Images 

10. DO YOGA FOR YOUR AGE 

‘Traditional yoga prescribes different practices to keep you 

at your best at different stages of life,’ says yoga teacher and 

founder of London’s Battersea Yoga Centre, Angus Ford-Robertson. 

‘In your twenties, for example, your body naturally demands a 

physical, dynamic and fast-flowing practice to loosen it up 

and help you burn off excess mental energy and calories. In your 

thirties, however, this can overactivate the adrenal glands, which 

will simply get you fired up and may not complement an already 

demanding schedule. You still want a strong practice, but one that 

helps to balance and maintain your wellness. By choosing a slower 

practice and changing the focus from doing to being, you may feel 

some of yoga’s profound benefits as it starts to work on a parasympathetic 

(nervous system) level. Tune into your breath and how your 

body is breathing, and you will start to feel more grounded, while 

awareness areas of your brain light up, heart rate goes down, brain 

activity gets quieter and emotions are more balanced. Over time, 

this means less of the stress hormone 

cortisol, which can accelerate ageing. 

Plus, you may even find challenges 

in daily life easier to manage.’ 


Subcibe to 

As A Fit LiFe subscriber, you cAn get both 

mAgAzines for only r49 per month! 

1 

discount 

You receive 

30% 

Up to 30% discount on 

doctors’ consultations 

(within our network) 

Special 

offer 

2 MAgAZineS 

for r49 

2 

emergencies 

You are covered 

Home 

Up to R3 000 home 

emergency assistance 

savings, available 24/7, 

365 days a year* 

*Ts&Cs apply 

3 

prizes 

You get 

montHly 

Including fragrances, 

shopping vouchers, TFG 

gift cards and much more! 

SMS ‘BL FL July’ with your TFG (The Foschini Group) account number and ID number to 43183 and we’ll automatically 

subscribe you at the special price of R49 per month for both Balanced Life and Fit Life magazines, billed to your TFG account. 

For subscription Ts&Cs, visit tfgclub.co.za/balanced-life. Standard SMS rates apply. 

Balanced Life Magazine – South Africa 

@BalancedLife_ZA 

balancedlife_za

nutrition 

diet right 

NutritioN • weight loss • recipes 

What could go down 

better than a comforting 

hot beverage on a cold 

day? A healthy version, 

of course! 

For more warming and 

indulgent winter noms, 

turn to page 62 for our 

favourite fit soups. 

Words: Roxanne Greeff; Photography: Gallo/GettyImages 

INGREDIENTS 

3 tbsp raw cacao powder 

1 tsp cinnamon 

Pinch of cayenne pepper 

1 tsp vanilla essence 

1 cup almond milk 

Honey, to taste (optional) 

METHOD 

1. Mix the cacao powder, 

cinnamon, cayenne 

pepper and vanilla essence 

in a mug. 

2. Heat the almond milk 

separately until it just 

starts to boil. 

3. Gradually pour 

the milk into the mug, 

whisking continuously 

with a fork. 

4. Sweeten with honey, 

if required. 

Nutrition page 56 

Weight loss page 60 

Healthy chef page 62

NUTRITION NUTRITION 

As nice as it is to sip on a 

freshly made, cold-pressed 

juice, doing a juice detox 

doesn’t always cut it when 

temperatures drop and you 

start craving comfort food. 

But fear not, we have a 

great solution for a winter 

detox – the soup cleanse. 

According to popular trend 

forecasters, souping is the 

new juicing, and everyone 

from Gwyneth Paltrow and 

Jennifer Aniston, to qualified 

nutritionists and well-being 

gurus swear by it as an easy 

and effective way to detox 

and shed unwanted kilos 

without compromising 

overall nutrition. 

Drinking meals instead 

of eating them is said to 

cleanse your entire system, 

nourish cells, supercharge 

skin health and also boost 

your energy levels.

S UPED 

UP 

#TRENDING 

It’s thought that the souping 

trend began in Los Angeles, 

with companies such as 

Soupure and Soupelina 

offering dietary plans based 

on fibre-rich superfood 

soups, some of them raw 

and bottled, and designed 

to be sipped like juices. The 

trend has even reached 

SA’s shores, with juice bars 

adding soups to their menus, 

the arrival of new bottled 

raw soups on our shelves, 

and new publications such 

as The Soup Cleanse, which 

was written by the founders 

of Soupure, Angela Blatteis 

and Vivienne Vella. 

IS SOUPING THE NEW JUICING? 

TO JUICE OR TO SOUP? 

While there’s no denying 

that juices, whether made 

from scratch or pre–prepared, 

are a really fantastic source 

of antioxidants, those that 

contain more fruit than veg 

can be higher in sugar and 

lower in fibre once the pulp 

is discarded. Without fibre in 

the mix, sugar from the fruit 

causes a blood-sugar spike, 

which can lead to hunger, 

mood swings and cravings. 

Soup, on the other hand, is 

low in sugar and chock-full of 

fibre, which helps slow down 

the release of sugar into the 

body, balances blood sugar, 

keeps you feeling full, helps 

digestion and acts as a natural 

cleansing aid, clearing your 

system and taking toxins 

with it. ‘Whether you enjoy 

it broth-style with veg chunks 

or to blend it for a smooth 

consistency, the fibre is kept 

intact, which helps your gut 

muscles function. There is 

also no yo-yoing blood-sugar 

levels,’ explains nutritionist 

Angela Yussuff. 

TASTY DETOX 

Do you find it near impossible 

to eat your five-a-day? Well, 

incorporating soup into your 

life is a simple way to load up 

on veggies. In one bowl of 

soup, you’ll get a quantity of 


NUTRITION 

vegetable matter you could 

never eat in whole form. In 

fact, you’ll soon find you are 

surpassing the recommended 

daily guideline and achieving 

a quota that reaches double 

figures. And it’s not just an 

easy way to consume more 

veg, you can also boost the 

variety you eat, plus add 

more herbs and spices. 

There’s another big plus. 

‘Certain vegetables benefit 

during the cooking process. 

For example, the antioxidant 

lycopene is released when 

you cook tomatoes,’ explains 

Stephen Argent, founder of 

the soup brand Soupologie. 

‘By adding chilled soups into 

your souping diet, you get all 

the benefits of raw ingredients, 

and all the nutrients too.’ 

While your body is already 

naturally adept at cleansing 

itself, sometimes it needs a 

helping hand to ensure it is 

working properly. Souping 

supports your body so that it 

can naturally detoxify itself, 

which helps keep inflammation 

at bay, fight off diseases and 

keep you looking young. 

‘Liquid diets temporarily 

give the body a break from its 

everyday functions, meaning 

the cells get the opportunity 

to renew and restore,’ says 

Angela. ‘Blending soups helps 

break down the vegetables’ 

cells, releasing nutrients and 

making them easily available 

to your body without a need 

for chewing.’ 

EASY ENERGISER 

One of the best things about 

souping is that it works with 

even the busiest schedules. If 

a short-term cleanse isn’t for 

you, even just supplementing 

your regular diet with the hot 

stuff offers convenience and 

great nourishment. You can 

whizz up a big batch of soup 

in less than 15 minutes, spoon 

it into portions and pop it in 

the freezer to use as and when 

you need. You can also have 

fun experimenting with all 

sorts of different flavours 

and varieties. ‘Visit your local 

farmer’s market for a range 

of fresh, organic vegetables,’ 

says Angela. And if you are 

really pressed for time, just 

dash to the local supermarket 

where you’ll now find many 

healthy ready-made options. 

NEW SOUPS 

Feel like something that is 

instantly warming and sweet? 

Tick! How about cooling on 

the taste buds with a savoury 

kick? Double tick. It seems 

that soup has experienced 

a complete makeover by 

including superfruits such as

Words: Louise Pyne; Photography: iStockphoto 

baobab and lucuma, green 

veggies and even cashew nuts. 

These ingredients are all jampacked 

with healthy and tasty 

amazingness, such as freeradical-fighting 

antioxidants 

and vitamins and minerals 

to help keep both your blood 

and cells healthy. 

‘Beetroot and horseradish 

are a good combo, because 

beetroots contain betalains 

– chemicals that boost liver 

function and help increase the 

detoxification process – and 

horseradish contains many 

antioxidants,’ explains Angela. 

‘Parsnip soup is a great option 

too, as parsnips have plenty of 

prebiotic fibre, which promotes 

good digestive bacteria.’ 

Broths – the purest form of 

soup – make a great warming 

start to the day and help heal 

the gut. The authors of The 

Soup Cleanse suggest adding 

miso – a natural probiotic that 

is full of enzymes – and kombu 

– a sea vegetable that helps 

detox heavy metals from the 

body. The fashionable bone 

broth – made by simmering 

WIN 

Breville Kitchen 

Wizz Food Processor 

worth R3 199! 

To enter, SMS 

‘FLWizzJULY’ and 


to 43183. 


meat or fish bones in water 

with veg and herbs for several 

hours – is said to be full of 

nutrients to heal the body 

and reduce inflammation. 

If you’re a very busy person 

who’s always on the go from 

work to the gym to an evening 

out, chilled soup is the ideal 

way to help you refuel, refresh 

and re-energise post-workout. 

You can even try out a few 

different fruit-based soups 

for a quick hit of sugar, and 

to make sure that you’ll never 

be stuck in a food rut again. 

SOUP TO SUCCESS 

Soup-making tips 

from Soupologie’s 

Stephen Argent 

Experiment with 

different ingredients 

Be clever when concocting 

your recipes – think about 

the combination of nutrients 

you want to include and the 

flavour profile you enjoy. 

Go back to basics 

You shouldn’t need to add 

any extra ingredients such 

as cream, milk, butter or 

cornflour. Blending well 

will produce magnificent 

flavours as well as a great 

natural creaminess. 

Try chilled varieties 

Don’t be put off by the idea of 

chilled soups. You can pack 

them full of spices and herbs, 

use the entire vegetable 

without waste, and they’re 

a great pick-me-up during 

the afternoon slump. 


weight loss 

Can i 

bUy 

Fat burners are meant to transForm your body into 

a kilojoule-torching furnace – but do they deliver? 

We separate the facts from the fiction 

whiCh ones woRK? 

Effective fat burners act like a hyperdrive for your metabolism. 

Pop a pill and your body’s ability to burn kilojoules kicks 

into warp speed. ‘They do three things: Increase fat oxidation 

during rest and exercise, boost your body’s ability 

to metabolise fat – convert it into energy 

– and produce heat in your body to 

hike up your energy expenditure, 

which is called thermogenesis,’ 

explains to sports nutritionist 

Aaron Deere. Caffeine 

delivers all of these, 

while antioxidants 

called catechins 

in green tea can 

boost fat-burning 

conditions by 4.7%. 

Research into the 

South American 

herb maté, used 

to make tea, has 

shown that it ticks 

most fat-burning 

boxes due to its 

high caffeine content. 

whiCh Don’t? 

‘Some supplements have 

shown beneficial effects on 

animals or cells in a test tube, 

but that doesn’t necessarily mean 

that they translate to humans,’ says Aaron. 

Manufacturers don’t always have to provide 

rigorous evidence for their claims, so be vigilant. 

Natural amino acid-derived carnitine, and forskolin, 

which is produced by the Indian coleus plant, are both 

involved in fat oxidation, but evidence for their benefits 

in supplement form is pretty thin on the ground. 

how MUCh is enoUgh? 

Before you stock up on green tea and put the kettle 

on, it is important to realise you’d need to chug 

down a paddling pool’s worth to get any 

noticeable benefits. Research into 

green tea indicates that you need 

at least 8.6g a day, which works 

out at a minimum of nine cups. 

Concentrated green-tea 

extract comes in powder, 

capsule or pill form, and 

is a much easier way 

to consume the fatburning 

catechins. 

how MUCh is 

too MUCh? 

Beware the caffeine 

jitters. ‘To increase 

energy expenditure, 

you need a high daily 

dose of 8 mg per kilo of 

body weight,’ says Aaron. 

For an 80 kg man, that’s a 

little over eight Americanos 

in one day. ‘But for those who are 

sensitive to caffeine, it has been 

linked with anxiety, insomnia, upset 

stomachs as well as muscle tremors.’ Green 

tea is lower in caffeine, but that doesn’t mean you can 

have as much as you want – too much of it can actually 

stunt the absorption of iron from food, which reduces 

the body’s energy production.

Words: Lucy Miller; Photography: iStockphoto; Illustration: Faheem Benjamin 

your 5-step guide 

how Can yoU pRoMote MoRe DiveRsity anD Reap the health, weight 

and well-being benefits without supplements? let us guide you! 

Veg out 

1In The Gut Makeover, author Jeannette 

Hyde recommends having at least seven 

handfuls of produce a day (five veg, two 

fruit, 20–30 different varieties per week), 

while in her book Gutbliss, Dr Robynne 

Chutkan suggests implementing a 3:2:1 

regimen for mealtimes – one portion of veg 

at breakfast, two at lunch and three at 

dinner. The reason? ‘The plant fibre that 

cannot be broken down and absorbed 

by your body will end up feeding your gut 

bacteria instead, explains Dr Chutkan. ‘That 

means less food for you (think easier 

weight loss) and more for your microbes.’ 

Select gut-friendly carbs 

2Wholegrain or unprocessed carbs 

are considered gut-friendly. It’s important 

to include carbs containing prebiotics in 

your diet. Foods highest in prebiotic carbs 

are onions, garlic, leeks, artichokes and 

asparagus, but you can also find them in 

bananas (the greener the better!) as well 

as chicory coffee replacement. Prebiotics 

are also present in ‘resistant starch’, which 

forms in large amounts when starchy carbs 

are chilled after they have been cooked. 

Include fermented foods 

3Different experts have different takes 

on which fermented foods to consume, but 

they all agree that by eating them, you can 

introduce important probiotic cultures into 

your system that help keep the microbiome 

alive and well. The most familiar fermented 

food is natural-probiotic (or ‘bio’) yoghurt, 

while at the more delightful end of the scale, 

a smelly Roquefort, good strong Cheddar 

or a chunk of Parmesan will also give you 

a boost. For a more hard-core option, try 

whizzing kefir into a smoothie, a portion of 

freshly made sauerkraut or some kimchi. 

Don’t graze 

4Previous research has shown that a 

period of fasting or kilojoule restriction 

beneficially alters gut bacteria, perhaps 

by avoiding a constant stream of sugar 

into the bloodstream, which raises insulin 

levels. If an eight-hour daytime window 

seems impossible, Jeannette recommends 

giving yourself at least a 12-hour overnight 

break. Professor Tim Spector goes further, 

suggesting that skipping breakfast may 

actually be a healthy strategy for some 

people. Whatever approach you take, it’s 

very important to eat substantial meals 

that reduce the need to snack in between. 

Dial down the sugar 

5The health of your microbiome is yet 

another good reason to cut down on the 

sweet stuff. ‘Simple carbs found in soft 

drinks, baked goods and other processed 

grains cause undesirable shifts in microbial 

composition, and can lead to the proliferation 

of yeasts,’ says Dr Chutkan. Sweeteners such 

as saccharin and aspartame might not be 

your microbiome’s friend either – although 

the significance of the findings to human 

beings have been disputed. A study that 

was published in the Nature journal in 2014 

identified changes in gut bacteria and 

associated glucose intolerance in mice 

who were given high levels of sweeteners. 

For your gut and general health, water is 

definitely the best thing to drink. 

go to bed on time 

Chaotic sleeping habits disturb your 

body clock, spiking fat-storing hormones 

such as cortisol. A US study found that 

being consistent with bedtimes can 

curb this. 

Drink up 

Dehydration slows your metabolic rate. 

According to a German study, staying 

topped up with eight cups of water a 

day boosts your rate by 30%. 

watch comedy 

A study by Vanderbilt University 

found laughing increases your heart 

rate, so you can burn up to 170 kilojoules 

for every 10 minutes of cackling. 

July 2017 61

HealtHy cHef 

MaxiMise your veg intake 

one spoonful at a tiMe 

winter’s 

gold 

cauliflower & coconut 

01 soup with chilli oil 

IngredIents 

1 cauliflower, chopped 

cup olive oil 

1 onion, chopped 

5 garlic cloves, crushed 

3 red chillies, seeded 

and chopped 

3 cups vegetable stock 

400 ml tin coconut cream 

salt and black pepper 

toasted coconut flakes, 

to garnish 

Method 

1. set aside a few cauliflower florets 

for garnishing. 

2. heat 2 tbsp olive oil in a large pot 

over medium heat. Fry the onion for 

5 minutes, until translucent. Add the 

garlic and 1 chopped chilli, and fry 

for 1–2 minutes, until fragrant. 

3. Add the chopped cauliflower and 

vegetable stock. Bring to a simmer, 

then reduce the heat to low, cover the 

pot and simmer for 20 minutes, until 

the cauliflower is tender. 

4. heat a drop of oil in a pan and 

fry the reserved cauliflower florets 

for a few minutes, until they are 

slightly charred. 

5. to make the chilli oil, place the 

remaining olive oil and chillies in 

a pan over medium heat. Fry until 

chillies are slightly browned. Pour 

the oil out of the pan and allow to 

cool down. 

6. Purée the soup with a stick 

blender. Add the coconut cream 

and season with salt and pepper. 

7. serve with charred cauliflower 

florets, toasted coconut flakes and 

a drizzle of chilli oil. 

energy (kJ) 

Protein (g) 

total fat (g) 

Carbs (g) 

of which are sugar (g) 

Fibre (g) 

sodium (mg) 

serves 

4 

Prep: 10 min 

Cook: 20 min 

Per 100g 

437 

0.6 

10 

2.4 

1.7 

1 

109 

Per serving 

2 055 

3 

46.8 

11.4 

8 

4.7 

510

02 

IngredIents 

Method 

1 tbsp olive oil 

1. heat the oil in a pot and fry the 

½ large onion, chopped 

onion and garlic for 2 minutes. Add 


the carrots, apple and ginger. Fry for 

2 carrots, chopped 

5 minutes. 

1 apple, chopped, plus to garnish 2. Add the butternut, dried thyme, 

1½ tbsp crushed ginger 

turmeric, cinnamon, 1 tsp salt and 

600g butternut (±1 small), pepper. Cook for 5 minutes. 

peeled and chopped 

3. Add the stock and coconut milk 

½ tsp dried thyme 

and simmer for 20 minutes, until 

½ tsp turmeric 

the vegetables are tender. remove 

¼ tsp cinnamon 

from heat and add the lemon juice 


and honey. 

1l vegetable stock 

4. Purée the soup with a stick blender. 

½ cup coconut milk 

5. serve garnished with strips of apple 

½ lemon, juiced 

and toasted pumpkin seeds. 

2 tbsp honey 

Pumpkin seeds, to garnish 

vitamin c booster soup 

energy (kJ) 

Protein (g) 

total fat (g) 

Carbs (g) 


Fibre (g) 

sodium (mg) 

serves 

4 

Prep: 20 min 

Cook: 40 min 

Per 100g 

197 

0.7 

1.4 

6.4 

1.1 

1 

132 

Per serving 

1 097 

4.2 

9.4 

35.6 

6.2 

5.5 

735 


HealtHy cHef 

03 

IngredIents 

3 tbsp coconut oil 

2 large onions, chopped 

1 broccoli, chopped 

10 kale leaves, chopped, 

plus to garnish 

3 baby marrows, chopped, 

plus ribbons to garnish 

1l vegetable stock 

1 garlic bulb, crushed 

½ cup coriander 

½ cup parsley 

1 lemon, juiced 

¼ tsp salt 

green detox soup 

Method 

1. heat the coconut oil in a pot over 

medium heat. Fry the onions for 

5 minutes, until translucent. 

2. Add the broccoli, kale and baby 

marrows, and fry for 5 minutes. 

3. Add the stock and bring to the 

boil. reduce the heat and simmer, 

covered, for 20 minutes, until the 

broccoli is tender. 

4. turn off the heat, add the garlic 

and allow to cool for 15 minutes. 

5. Add the coriander, parsley, lemon 

juice and salt. Purée the soup with 

a stick blender. 

6. serve with baby marrow ribbons 

and kale. 

energy (kJ) 

Protein (g) 

total fat (g) 

Carbs (g) 


Fibre (g) 

sodium (mg) 

serves 

4 

Per 100g 

172 

1.3 

2.1 

3.2 

2.4 

1.1 

137 

Prep: 15 min 

Cook: 35 min 

Per serving 

878 

6.6 

10.6 

16.4 

12 

5.7 

699

Recipes & Styling: Amerae Vercueil & Chiara Turilli 

Photography: Andreas Eiselen/HMimages.co.za 

Recipes analysed by Jenny Meyer at MME Dietitians (mmedietitians.co.za) 

04 

IngredIents 

3. 

500g purple-skin sweet potatoes 

2 tbsp olive oil 


1 tsp dried thyme 

1 large red onion, chopped 


3 cups vegetable stock 

½ cup kidney beans 

¼ tsp cumin 

¼ tsp paprika 

Fresh thyme, to garnish 

Method 

1. Preheat oven to 180°C. 

2. Wash the sweet potatoes, then use 

a vegetable peeler to peel long strips 

of skin. Place the skins on a baking 

tray, drizzle with olive oil and sprinkle 

with salt and pepper. Bake them for 

20–30 minutes, until crispy. 

sweet-potato soup 

with crispy beans 

Chop sweet potatoes into chunks 

and coat with olive oil, salt, pepper 

and thyme. Place on a baking tray 

and roast for 30 minutes, until soft, 

turning them halfway through. 

4. heat a little oil in a pan and fry 

the onion until translucent. Add the 

garlic, then remove from the heat. 

5. In a large pot, heat the vegetable 

stock until simmering, then add the 

sweet potatoes, onions, garlic, salt 

and pepper. Cook for 20 minutes, 

until the sweet potatoes are tender. 

Purée the soup with a stick blender. 

6. heat 1 tbsp olive oil in a pan over 

high heat. Add the kidney beans and 

sprinkle with cumin and paprika. 

Fry until crispy. 

7. serve the soup with crispy beans 

and sweet-potato skins, garnished 

with fresh thyme. 

energy (kJ) 

Protein (g) 

total fat (g) 

Carbs (g) 


Fibre (g) 

sodium (mg) 

serves 

4 

Per 100g 

236 

0.7 

1.1 

9.3 

4.6 

1.9 

139 

wIN 

1 of 2 Nespresso Citiz 

with milk frother worth 

R3 500 each! To enter, 

SMS ‘FLNespressoJULY’ 

and your ID number 

to 43183. 


Prep: 15 min 

Cook: 45 min 

Per serving 

908.6 

2.7 

4.2 

35.8 

17.7 

7.3 

535.2 


live well 

WELLNESS • LIFE LESSONS • MOTIVATION 

Words: Roxanne Greeff; Photography: Gallo/GettyImages, Courtesy Image 

Linkup 

Start your own 

WhatsApp group! 

Then you can make 

plans to meet up 

with your fit pals. 

Health matters page 68 

With a growing interest in 

outdoor boot camps, pop-up 

yoga classes in secret locations 

and websites such as Meetup, it 

seems that health, wellness and 

fitness are all moving into a more 

community-driven space that’s 

being fuelled by the internet. 

Instagram, Facebook and online 

forums are all great platforms for 

#fitspo and group empowerment, 

and engaging in the online realm 

is also a fantastic way to meet 

like-minded individuals to help 

you stay motivated and reach your 

personal fitness goals. You’ll also 

be exposed to info and trends 

without having to be physically 

present, and while there are still 

major upsides to face-to-face 

interactions, you can use these 

avenues to build communities 

in the real world too. 

You can create a circle for just 

about anything – from a hiking 

group to a book club, or a forum 

for sharing tips and recipes 

for healthy meals. Make it 

your own by injecting a bit 

of personality into it. 

Life coach page 70 

Win with FL page 72

HEALTH MATTERS 

DEFLA 

TION 

TAC 

TICS 

NATUROPATH AND COLLEGE OF NATUROPATHIC MEDICINE LECTURER 

GABI HEYES GIVES HER TOP TIPS FOR BEATING THE BLOAT 


Send us your questions 

Email your health queries to 

fitlifemag@hsm.co.za and 

we’ll get right on it! 

BBloating is common. It basically 

comes down to what and how 

much we eat, and our sedentary 

lifestyles (sitting syndrome is real). 

Other possible factors include 

dehydration – as without enough 

water, your body can’t produce 

enough of the digestive enzymes 

needed to break down food. An 

imbalance in these enzymes can 

lead to food fermenting in your 

gut, resulting in gas. Stress also 

lowers digestive capacity, so it 

is best to avoid eating on the go 

or at your desk. Find a relaxed 

environment so you can eat with a 

calm mind and focus on your food. 

Wind, gas or flatulence can 

get stuck in the bowels, and the 

pain of ‘trapped wind’ can be very 

uncomfortable. To offer an escape 

route, the bowels should ideally 

be opened after every main meal. 

Increase your bowel movements 

with insoluble fibre, such as flax 

seeds or psyllium husks. Soak a 

tablespoon of seeds in a glass of 

water overnight to absorb all the 

fluid, and then drink it when you 

wake up in the morning. You should 

discuss any health concerns with 

your GP, but here a few general 

guidelines that can help you 

combat bloating: 

Avoid eating within 

three hours of going 

to bed. 

Don’t overuse spices. 

Separate your meals 

into smaller, more 

frequent sittings. 

Avoid fizzy drinks: 

Remember those 

bubbles have to 

go somewhere! 

A glass of water half 

an hour before a meal 

provides the fluid 

needed to make 

digestive enzymes. 

Try to drink eight to 

10 glasses of water 

throughout the day. 

Chew your food 

thoroughly before 

you swallow it. 

Separate proteins 

from carbs – no 

potatoes with your 

roast beef! 

Minimise your 

sugar intake. 

Avoid all processed 

food and food with 

additives, sweeteners 

or preservatives. 

Photography: Gallo/GettyImages 

TWEET US 

Follow 

@FitLifeMag on 

Twitter for awesome 

fit bits, news and tips! 

3 FOODIE 

TIPS 

Boost your digestive 

system the natural way 

Ginger is an age-old 

remedy that calms the 

digestive system and 

reduces gas. 

Eat fresh mint to 

relieve painful stomach 

spasms and cramps. 

Drink a glass of 

water half an hour 

before you eat to 

help beat the bloat. 

As a general rule, if you wake 

up with a flat tummy that bloats as 

the day progresses, your bloating 

may be caused by the food you’re 

eating. Consider a food-sensitivity 

test and visit a naturopath who can 

suggest an appropriate diet as well 

as supplementation for you, such as 

a probiotic to restore friendly colon 

bacteria, or digestive enzymes to 

aid the breakdown of proteins, fats 

and carbohydrates. 

Non-herbal tea, coffee and alcohol 

all contribute to dehydration, so it’s 

also a good idea to take a look at your 

tongue. If it looks wavy at the sides, 

like teeth marks, then you’re already 

in a dehydrated state.

LIFE COACH 

FITNESS 

DO YOU WANT TO BUILD A STRONGER, 

LEANER BODY? DITCH THE EXCUSES 

AND START MAKING PROGRESS 

ALARMS 

ALARMS 

ALARMS 

FALSE 

I 

It’s all too easy to find an excuse to 

get out of going to the gym. But while 

missing the odd session won’t totally 

derail your efforts to build a fitter and 

healthier body, making a habit of it 

certainly will. Even though we’re far 

more cash-strapped, time-limited and 

energy-drained than ever before, it 

doesn’t mean working out should ever 

be below catching Pokémon on your 

to-do list. Follow these five tips to turn 

your procrastination into motivation. 

1‘I DON’T HAVE TIME’ 

It’s an appealing rationalisation to make: You haven’t got a spare 

hour to spend at the gym, so you might as well write off exercise 

entirely. Trouble is, it isn’t true. Research from McMaster University 

in Canada indicates that exercising twice a week for 20 minutes 

each time can lead to ‘significant improvements in fitness’. The 

secret is bursts of high-intensity effort followed by minute-long 

rests. ‘For a short workout that’s a brilliant conditioning tool yet still helps with 

muscle gain, nothing beats a barbell complex,’ says strength coach Chet 

Morjaria. ‘A barbell complex is simply a series of exercises done one after the 

other without putting the bar down.’ Do five rounds of 10 reps of the following 

barbell moves without putting the weight down between moves: Deadlift, 

bent-over row, push press and back squat.

2‘I ALWAYS FEEL TIRED’ 

When making it through the daily commute/work/TV grind is 

leaving you exhausted, anything else seems like a Herculean 

task. The solution is almost too obvious. ‘Sleep is crucial, yet 

often neglected,’ says Chet. ‘And the quality of your sleep is as 

important, if not more so, than how many hours.’ To improve it, avoid blue 

lights in the evening (this includes TVs, computers and phones) because 

they suppress melatonin, the hormone that causes sleepiness. Also invest 

in blackout curtains. Deeper sleep at night will boost your energy during 

the day. When the dawn arrives, embrace it – sunlight is the best source 

of vitamin D. ‘Take every chance to get out in the sun,’ says Chet. ‘A lack of 

vitamin D can negatively affect sleep, recovery and appetite, which can 

lead to fatigue.’ 

3 

‘MY FAMILY LIFE IS BUSY’ 

‘It’s tempting to look at single/ 

childless friends and conclude 

that they must have unlimited 

time to train. While that may be partly 

true, it’s no excuse if you haven’t,’ says 

Neil Sinclair, a former soldier and author 

of Commando Dad. ‘Sacrifice everything 

that might not be a productive use of your 

time,’ Neil says. ‘If you can’t train because 

you need to schedule it alongside playing 

on your PS4, you need to re-evaluate your 

goals. Get support at home. I explained to 

my wife why I wanted to train, then worked 

to ensure that she had as much free time as 

I had training time.’ Finally, you could double 

up. ‘Making your exercise a family activity 

will let you train and set a good example to 

your children,’ says Neil. ‘Take them to 

a park and do some laps. And if you can, 

take them to watch you compete. Pictures 

of me doing the Tough Guy race have 

gained legendary status in our house.’ 

Words: Kathy Malherbe; Illustration: Peter Crowther 

5 

‘I HAVE AN INJURY’ 

Who doesn’t? But if you don’t want to let it prevent you from getting 

fit, stop complaining about it and fix the problem. ‘If an old injury 

is bothering you, chances are you gave up and didn’t bother doing 

the necessary rehabilitation,’ says Tom. ‘So the first step is to find someone 

who can guide you through a rehab programme to address the problem. 

There’s always something you can do, but it’s usually simple and mundane 

so it puts people off – it rarely involves throwing huge weights around or 

running for kilometres, and you have to do the hard work to see any progress. 

Balance training is challenging and will test your stability while strengthening 

supporting muscles that are often the cause of injury or pain.’ Never been 

injured? Make sure you prehab properly and it should stay that way. 

‘I DON’T HAVE ANY KIT’ 

4Whether you can’t afford gym 

membership or you are often 

travelling for business and stuck 

in cramped hotel rooms, it’s very 

tempting to write off training 

due to your lack of access to a squat rack. 

‘Humans can squat, lunge, push and pull, 

and move in just three planes of movement,’ 

says W10 Performance coach Tom Eastham. 

‘These are basic movements and you can 

do them without the use of any specialised 

equipment. You can put together a workout 

that combines these and do it anywhere, 

while embracing your new-found freedom 

to move your body as nature intended.’ For 

a training session that will push you to your 

limits whatever your environment, try the 

classic CrossFit workout known as Cindy. 

This involves doing five pull-ups, 10 push-ups 

and 15 squats as many times as possible in 

20 minutes. If you haven’t got a pull-up bar, 

throw a towel over the top of a sturdy door 

(to protect your hands, not the door). 


APRIL 2017 

wIN 

WINNERS 

WIN WIth FL 

Congrats to our subscribers 

living their fittest lives! Here’s 

what they won: 

NUTRIBULLET 900 SERIES 

JUICE BLENDER/EXTRACTOR 

AdAms N, New Rest 

TOTALSPORTS GIFT CARDS WORTH 

R2 500 

mokoRoANe d, BotshABelo 

NoBANdA sB, NtlAzA 

NquNdwANA X, CApe towN 

temBe s, IvoRy pARk 

1 OF 2 PAIRS OF RUNNING SHOES 

motINgoA J, westoNARIA 

NkhI J, tshepIso 

FITBIT CHARGE 2 LARGE 

FITNESS TRACKER 

Chetty g, RIdgewAy 

GOPRO HERO5 

Bokolo m, mAkhAzA 

sms 

to win 

To enter, SMS 

‘FLTrackerJULY’ 


to 43183. 

Ts&Cs below. 

FItNESS tRackERS 

to the total value of 

Entry on 

page 65 

R28 600 

sms 

to win 

To enter, SMS 

‘FLNespressoJULY’ 


to 43183. 

Ts&Cs below. 

2 × NESPRESSO cItIZ 

with MilK fRotheR 

to the value of 

R3 500 

Entry on 

page 49 

Each 

TFG (The Foschini Group) is made up of the following stores: 

Magazine subscription terms and conditions for non-account customers: 1 You have subscribed to Fit Life magazine (‘the magazine’), a publication of Foschini Retail Group (Pty) Ltd (‘TFG’). 2 For enquiries 

regarding your subscription, contact customer services on 0860 576 576. 3 TFG reserves the right to cease publication of the magazine at any time in our sole and absolute discretion. If your subscription is still 

running at that point, you will receive a refund for magazines still due to you. 4 TFG reserves the right to change or cease the benefits and competitions offered in the magazine at any time, and to change the level 

of service offered to subscribers of the magazine. 5 Magazine benefits are only available to customers who subscribe to the magazine for a minimum period of six or 12 months and do not apply to customers 

who purchase single copies of the magazine. 6 Customers who subscribe for six or 12 month periods will be automatically entered into all automatic entry competitions, however, customers who purchase single 

copies of the magazine will not be entered into these competitions; 7 All customers must enter SMS entry competitions by sending an SMS to be eligible to be in the draw for any prizes. 8 If you have elected to 

pay for your subscription via a monthly debit order deduction, and if your debit order fails for any reason whatsoever in any month, you will not be sent a magazine for that month and you may be charged a financial 

handling fee. 9 You must provide us with the correct address where your magazine must be sent to every month, failing which you will not receive your magazine, and we will not be liable to re-send your magazine 

to any alternative address. Should you change your address, you must advise customer services of this. 10 TFG may change the shape and the size of the magazine at any time. 11 The price of the magazine will 

be adjusted at any time during in a calendar year, however, customers who subscribe for six or 12 month periods will not be subject to price increases during the term of their subscription. 12 These terms and 

conditions can change from time to time and you will be bound to any updated terms and conditions from the date of publication in the magazine and on www.tfgclub.co.za/cashsubscribers. 13 We hereby notify 

you that if you are a magazine subscriber it may be necessary for certain third-party benefit providers to process your personal information to enable them to provide their services to you. By making use of the 

benefit(s) you agree to this.

Entry on 

page 59 

sms 

to win 

To enter, SMS 

‘FLWizzJULY’ and 


to 43183. 

Ts&Cs below. 

WIN 

1 of 2 paiRs of 

Running shoes 


R2 000 

FL will provide you with a R2 000 tfg gift 

card to purchase running shoes of your 

choice, available at any of the tfg stores. 

Each 

Prizes 

We’re giving 

away more than 

R42 000 in prizes 

this month! 

Entry on 

page 8 

sms 

to win 

To enter, SMS 

‘FLRunJULY’ 


to 43183. 

Ts&Cs below. 

BREVILLE kItchEN 

WIZZ FOOD PROcESSOR 


R3 199 

Terms and conditions for Fit Life magazine 1 You have subscribed to Fit Life magazine (‘the magazine’), a publication of Foschini Retail Group (Pty) Ltd (‘TFG’). 2 Your TFG account will be billed monthly 

for the magazine. 3 Should you not wish to be billed for the magazine when your account has a zero balance, please advise us of this. 4 You may be charged interest on your subscription amount monthly 

if the payment plan that you have selected attracts interest. 5 You may cancel your magazine subscription at any time by contacting our customer services centre on 0860 576 576. 6 TFG reserves the 

right to cease publication of the magazine at any time in our sole and absolute discretion. In such an event, we will cease to bill you for the magazine. 7 TFG reserves the right to change or cease the 

benefits offered in the magazine at any time, and to change the level of service offered to subscribers of the magazine. 8 TFG may change the shape and the size of the magazine at any time. 9 The price 

of the magazine will be adjusted at any time during a calendar year, and you will be billed the increased amount on your TFG account from the date of the increase. We will give you notice of any increase 

before we increase your subscription. 10 Terms and conditions may change from time to time, and you will be bound to any new terms and conditions from the date of publication in the magazine. 11 We 

hereby notify you that it may be necessary for certain third-party benefit providers to process your personal information to enable them to provide their services to you. By making use of the benefits 

offered in this magazine, you agree to this. Terms and Conditions (Non-subscribers) 1 All competitions (via automatic entry, SMS or post) for this magazine are reserved for TFG (The Foschini Group) Fit 

Life subscribers who subscribe to Fit Life on a monthly basis. 2 All benefits as detailed in Fit Life are available to Fit Life subscribers who subscribe to the magazine on a monthly basis. 3 The other terms 

and conditions in this magazine are applicable only to Fit Life subscribers who subscribe to Fit Life on a monthly basis. 

Basic rules for all competitions in Fit Life magazine 

1 All Fit Life subscribers will be automatically entered into selected competitions in the magazine. 2 Standard SMS rates apply for all SMS competitions. 3 Automatic entry winners and SMS winners will be 

required to provide a valid The Foschini Group (TFG) account card number. 4 The winner will be randomly selected by means of an automated system for all automatic and SMS competitions. 5 All the winners 

need to be active subscribers of Fit Life in order to qualify, which means your account needs to be up to date. 6 These competitions commence on 13 June 2017 and end on 31 July 2017. 7 Winners will be 

notified via email/telephone within one month of the closing date. 8 The prize will be sent to the winner via RAM courier service to the winner’s home address or to the nearest TFG store if the winner does not 

have a physical address. 9 The winner’s name will be published in the October 2017 issue of Fit Life. 10 All participants must reside in South Africa. 11 By entering these competitions, you agree and understand 

that you may win a prize and that there is no guarantee that you will win a prize. 12 Unclaimed prizes are valid for six months only. 13 Should the law or any authority terminate any of these promotional 

competitions, no notice of termination shall be required. In such an event, all participants waive any rights and acknowledge that they shall have no claim of any nature whatsoever against TFG, its directors, 

agents or employees as a result of the termination. Further, TFG reserves the right to vary, postpone, suspend or cancel the competition and any prizes that have not yet been drawn, or any aspect thereof, 

without notice at any time and for any reason whatsoever that TFG deems is reasonable at the time. 14 Subscribers can only enter each competition once, and multiple entries will be discarded. 15 For any queries 

regarding competition prizes, email melaniesn@tfg.co.za. 16 Valid Fit Life subscribers will be allowed to win a maximum of two prizes per issue. 17 Terms and conditions apply. 18 To view or receive the full 

terms and conditions, visit tfgclub.co.za, send an email to melaniesn@tfg.co.za or call us on 0860 282 896. Subscribers may only enter each competition once, and multiple entries will be discarded. 

mAy juLy 20177373

Motivation 

No 

limits 

Through hard work and perseverance, Jessie graff 

became an unbeaTable sTunT woman 

YYou might know her from her impressive 

performances on American Ninja Warrior, 

but Jessie has long been making a name 

for herself behind the scenes. With stunt 

roles in Transformers, Live Free or Die 

Hard and The Dark Knight, uber-fit Jessie 

has a wealth of tricks up her sleeve. We 

talk to the woman who’s taking girl power 

to the next level. 

Have you always been into 

sport and fitness? 

I’ve always really loved being active and 

physical, but I didn’t think of it as sport 

and fitness. I was playing – and 

I am still playing today! My 

mother and I would cycle or 

rollerblade to pre-school, 

climb trees, go swimming, 

and perform dance 

recitals and circus 

acts in the garage. 

I started getting 

serious about 

circus training 

when I was six, 

and gymnastics 

at 10. I always had 

fun though! 

wHat inspired you to becoMe 

a stunt woMan? 

I would watch Buffy the Vampire Slayer 

and Xena: Warrior Princess, and I wanted to 

be like the protagonists. After majoring in 

theatre in college, I discovered that actors 

don’t usually get to do their own stunts, so 

I started researching it. I read every article 

I could find and started studying the Stunt 

Players Directory in order to find out where 

stunt people trained and how I could get 

involved. Then I copied everything they did, 

learnt everything I could and earned my 

place in the community. 

How do you keep fit for 

a job like yours? 

Basic strength training and conditioning 

keeps me strong. I organise my workouts 

in three-day cycles: Push, pull and leg day. 

How does it feel to be tHe 

first woMan to coMplete tHe 

first stage of tHe american 

ninja Warrior? 

All I can do is my best, and I’m extremely 

proud of how much my best has improved 

every year. I’m very grateful I got into Ninja 

Warrior at the right time, and also that 

I got to spearhead this movement of 

strong women, and show that we can 

keep up with the guys. 

wHat Motivates you? 

Proving to myself that I’m capable of things 

that initially seem impossible. I’ve learnt 

to love the feeling of failure if it’s making 

me stronger, like when climbing a route 

that is above my strength or skill level and 

I go until my fingers lock up and cease to 

function. I fall, shake it off, hop back on the 

wall and fight through trembling muscles, 

because I know that pushing at that level 

is what makes me stronger. It takes hard 

work and discipline, but with the right 

attitude, you can enjoy the adventure of 

conquering the hardest parts. 

Fast talk 

Favourite workout tune? 

‘the Magic Clap’ by the Coup 

three island essentials? 

Machete, parachute and flint. i’m 

pretty sure that with these three 

items, i could survive and even make 

a life for myself on a desert island. 

Compiled by: Erica Bush; Photography: Gallo/GettyImages

Fit_Life_July_2017

Create successful ePaper yourself

Delete template?

Save as template?