Fitness_South_Africa_JulyAugust_2017
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www.fitnessmag.co.za<br />
JULY - AUGUST <strong>2017</strong><br />
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What<br />
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BUDDY UP AND MAKE<br />
LEG AND GLUTE<br />
WORKOUTS TWICE AS<br />
36MUCH FUN!<br />
24 Michelle Lewin<br />
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contents<br />
JULY / AUGUST <strong>2017</strong><br />
24<br />
MICHELLE<br />
LEWIN<br />
THE ADORED AND<br />
INSPIRATIONAL<br />
FITNESS FUNDI<br />
CHATS TO US<br />
IN EVERY ISSUE<br />
EDITOR’S LETTER 8<br />
EVENTS 12<br />
BEAUTY BAG 14<br />
DIGITAL NEWS 17<br />
MY WEEK 18<br />
GYM BAG 20<br />
ASK THE EXPERTS 22<br />
FITNESS NEWS 34<br />
LIVE STRONG 44<br />
FORM FIRST 46<br />
SUPPLEMENT NEWS 70<br />
NUTRITION NEWS 78<br />
NUTRI TALK 80<br />
WORK-<br />
OUT WITH<br />
YOUR<br />
BFF!<br />
ON THE COVER<br />
<br />
PHOTO BY<br />
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64 <br />
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68 <br />
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74 <br />
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82 <br />
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86 <br />
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90 <br />
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95
®
editor'snote<br />
Dylan does<br />
a bit of<br />
everything<br />
Pedro runs (The<br />
Comrades!)<br />
Defrost<br />
your mojo,<br />
it's almost<br />
summer<br />
Tanja does<br />
MTB trail riding<br />
Victoria & Karien compete and<br />
are personal trainers<br />
Cindy is a<br />
CrossFitter!<br />
#theTeam<br />
The power of passion:<br />
When you connect with a<br />
<br />
passionate about, you'll<br />
make sure to allocate time<br />
to train for it. Whether<br />
it's running, CrossFit,<br />
physique competitions or<br />
squatting a personal best,<br />
<br />
OKAY, MAYBE IT'S NOT<br />
ALMOST SUMMER JUST<br />
YET, BUT SPRING IS AROUND<br />
THE CORNER. By the time you<br />
read this, there might be another<br />
6-8 weeks at most left of the<br />
cold. That means you have to<br />
come out of hibernation now...<br />
Panicking yet?<br />
If, like me, you've struggled a<br />
little with the cold this season (or<br />
maybe you were just too busy, or<br />
got sick) you might have missed<br />
one, two or ten sessions in the<br />
gym (or outdoors).<br />
Whatever the reason that led<br />
you to slip back into a comfort<br />
zone of warm lattes and sleeping<br />
in, it's now time to get back on<br />
<br />
<br />
Here's what I've been doing to<br />
get over the winter blues...<br />
1. CREATE A POWER PLAYLIST<br />
Pick powerful and meaningful<br />
tunes and compile a playlist of<br />
the songs that get you amped.<br />
Sometimes all you need is that<br />
little 'vooma' of motivation.<br />
MINE: Currently listening to the<br />
album Prisoner by The Jezabels.<br />
2. REMEMBER WHY YOU<br />
STARTED<br />
Revisit your goals and why<br />
you wanted to do this in the<br />
<br />
you've made a vision board or<br />
documented your goals properly,<br />
even if it's just a collection of<br />
inspirational pins on Pintrest or<br />
a stack of magazines. Make a<br />
visual connection to your goals<br />
that serve as a reminder in tough<br />
times.<br />
MINE: Currently have RedBull TV<br />
and PinkBike YouTube channels<br />
on repeat.<br />
3. COLLECT CLICHÉD<br />
MOTIVATIONAL QUOTES<br />
“The hardest part of starting, is<br />
indeed putting your shoes on.”<br />
I've memorised all the cheesy<br />
sayings and have them on repeat<br />
in my head when I want to skip a<br />
workout.<br />
“You can have results or excuses,<br />
not both...”<br />
“Results don't work unless you<br />
do.”<br />
MY FAVOURITE:<br />
“Don't be upset by the<br />
results you didn't get<br />
with the work you<br />
didn't do!”<br />
4. GET A COMMITMENT<br />
DEVICE<br />
Use a platform like social media,<br />
get a regular group workout<br />
together with friends, or get a<br />
<br />
ways and means to keep you<br />
accountable when motivation<br />
levels are a little low.<br />
Buddy Up: To help you get over<br />
the winter hump and build a butt for<br />
spring, check out our workout on page<br />
36 that you and your bestie can do<br />
together.<br />
Or check out our 'Boost your<br />
article on how to earn more<br />
Discovery Vitality points (page 61).<br />
MINE: I've committed to WattBike<br />
sessions indoors, and a group that<br />
I ride with on weekends.<br />
5. REORGANISE YOUR TIME<br />
<br />
rather than abandoning your<br />
<br />
commitments so that you<br />
make time for everything. We<br />
sometimes place pressure on<br />
ourselves to conform to what<br />
people perceive as 'normal'<br />
schedules or working times. If it<br />
works for you to wake up early to<br />
get some work done, and then hit<br />
the gym or get outdoors when it's<br />
warmer, it's worth giving it a try.<br />
MINE: I've shifted 2 hours of work<br />
time around, 2 days a week, to<br />
make space for riding my bike<br />
when it's warmer outside. (It's<br />
amazing how much you get done<br />
between 5-7am when nobody is<br />
around to bug you at work)<br />
6. CHANGE IT UP<br />
If you're not training for<br />
<br />
on stage or competing in a<br />
race, then it's maybe time to<br />
<br />
work towards. Setting new goals,<br />
especially strength-building or<br />
endurance goals, might just be<br />
what you need to reignite your<br />
mojo.<br />
MINE: I'm training to race! My<br />
aim is to reach a podium in the<br />
sub-vet category that I compete<br />
in. (See what I did there, I'm using<br />
you as my 'commitment device'!)<br />
So, get cracking, refocus and<br />
re-prioritise – summer will be<br />
here before you know it!<br />
tanja<br />
life_as_tanja<br />
PG<br />
24<br />
Michelle Lewin<br />
ON THE COVER...<br />
10,800,000 (IG followers); 8,672,415<br />
(Facebook followers); 8,672,415 (Facebook<br />
likes); 403,000 (Twitter followers); 283,811<br />
(YouTube channel subscribers) – these are the<br />
insane numbers that help to quantify Michelle<br />
Lewin’s global popularity and appeal.<br />
We feature your<br />
nominations...<br />
STRONGWOMEN<br />
PG<br />
58<br />
8<br />
JULY - AUGUST <strong>2017</strong> |
#STRONGWOMEN<br />
fitness<br />
<br />
EDITOR & CO-PUBLISHER<br />
Tanja Schmitz<br />
PROOFREADING<br />
Irene Stotko<br />
LAETITIA DEE, Life Coach<br />
CEO & founder of Laetus<br />
Life, Life Coach, weight<br />
management coach (HFPA),<br />
motivational speaker, and<br />
Supashape ambassador. Holds<br />
a BA Psychology Degree.<br />
www.laetuslife.com<br />
LIL BIANCHI KIMBLE,<br />
Head coach & owner of OTG Athletic<br />
World Champion powerlifter,<br />
deadlift world record holder<br />
and addict of defying the<br />
human condition.<br />
CO-PUBLISHER<br />
Andrew Carruthers<br />
MANAGING EDITOR<br />
Pedro van Gaalen<br />
DEPUTY EDITOR<br />
Werner Beukes<br />
ADMINISTRATION<br />
Leoni Needham<br />
SENIOR DESIGNERS<br />
Teya Esterhuizen<br />
Christian Nel<br />
ADVERTISING SALES<br />
Andrew Carruthers<br />
andrew@maverickpublishing.co.za<br />
011 791 3646<br />
PHOTOGRAPHY<br />
Cindy Ellis, Soulby<br />
Jackson, James Patrick,<br />
Ben Myburgh<br />
CONTRIBUTORS &<br />
ADVISORY<br />
Laetitia Dee, Nicole<br />
Warburg, Vanessa<br />
Ascencao, Julia Lamberti,<br />
Giorgina Slotar, Cara Lisa,<br />
Lil Bianchi<br />
fitness magazine is an alternative monthly<br />
magazine distributed nationwide.<br />
ABC Certified sales: 23,158<br />
Period Jul - Dec 2016<br />
CINDY ELLIS, Photographer<br />
<br />
athlete and an active CrossFit<br />
competitor, Cindy’s ability to<br />
capture the human body and<br />
movement is unrivalled.<br />
www.cindyphoto.co.za<br />
GIORGINA SLOTAR, Clinical<br />
Nutritionist (Intl. Grad. Dip. Clinical<br />
Nutrition, Australia). Giorgina<br />
is also a pre- and post-natal<br />
exercise specialist, and is<br />
<br />
through HFPA.<br />
fitness Magazine <strong>South</strong> <strong>Africa</strong><br />
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IMPI<br />
CHALLENGE<br />
DAY-NIGHT<br />
SERIES EVENT<br />
#6<br />
The new Impi<br />
Day-Night series<br />
is a 5km obstacle<br />
trail run where athletes can compete against<br />
the leaderboard for the event and ultimate<br />
series win.<br />
DATE: 7 July <strong>2017</strong><br />
VENUE: Jackal Creek Golf Club,<br />
Roodepoort, Gauteng<br />
To enter, visit www.impichallenge.co.za<br />
Images by Zoon Cronje www.zcmc.co.za<br />
happening?<br />
29<br />
ASHBURTON<br />
INVESTMENTS<br />
NATIONAL MTB<br />
VAN GAALEN’S<br />
Van Gaalen’s<br />
shows off what<br />
the Magaliesberg<br />
area has to offer,<br />
along with handbuilt<br />
single track that meanders through<br />
ravines and gorges, and along river banks<br />
and over bridges. The trails switch between<br />
varied terrain and include river crossings,<br />
bush tunnels and spectacular views, with<br />
occasional tough climbs.<br />
DATE: 29 July <strong>2017</strong><br />
VENUE: Van Gaalen’s Cheese Farm,<br />
Magaliesberg<br />
www.advendurance.com/nationalmtbseries<br />
for more info.<br />
19<br />
A U G<br />
TOYOTA<br />
WARRIOR EVENT<br />
#5<br />
The Warrior Race<br />
is <strong>South</strong> <strong>Africa</strong>’s<br />
largest obstacle<br />
course race series.<br />
It incorporates<br />
trail running with<br />
various physical challenges in the form of<br />
obstacles. The Toyota Warrior powered by<br />
Reebok series offers athletes from different<br />
sporting codes the opportunity to compete<br />
against one another over three different<br />
race distances.<br />
DATE: 19 & 20 August <strong>2017</strong><br />
VENUE: Blythedale Coastal Estate,<br />
Kwazulu-Natal<br />
Visit www.warrior.co.za to enter or for info.<br />
S E P T<br />
SANLAM<br />
CAPE TOWN<br />
MARATHON<br />
WEEKEND<br />
<br />
Gold Labelaccredited<br />
marathon will form<br />
part of a multievent<br />
running festival that is set to attract<br />
over 20,000 athletes. Events include the<br />
Sanlam Cape Town 10km Peace Run, the<br />
12km and 22km Sanlam Cape Town Peace<br />
Trail Runs, and the Sanlam Cape Town<br />
Marathon (42.2km).<br />
DATES: 16 & 17 September <strong>2017</strong><br />
VENUE: Cape Town<br />
<br />
www.sanlamcapetownmarathon.com<br />
J U L Y<br />
16<br />
12<br />
JULY - AUGUST
15<br />
J U L Y<br />
NISSAN<br />
TRAILSEEKER<br />
LIONMAN<br />
Brave the<br />
Highveld cold<br />
and head to<br />
Mabalingwe<br />
– a mere 90<br />
minutes from<br />
Pretoria – for the Lionman leg of the Nissan<br />
TrailSeeker series. The route boasts some<br />
of Mabalingwe’s most exciting routes, with<br />
no overlaps or bottle necks. It’s the perfect<br />
opportunity for families to join in the fun<br />
and make it an exciting weekend away in<br />
the bush.<br />
DATE: 15 July <strong>2017</strong><br />
VENUE: Mabalingwe Nature Reserve,<br />
Limpopo<br />
www.advendurance.com/trailseekerseries<br />
for more info.<br />
COURSE DATES<br />
JOHANNESBURG<br />
1, 2 July - Bootcamp Workshop<br />
3 July<br />
7 July - Exercise is Medicine 2<br />
8 July - Functional Training<br />
8 July - Boxing Level 3<br />
15 July - Sports Conditioning<br />
28 July - Exercise is Medicine 3<br />
29 July - Group <strong>Fitness</strong> Instructor<br />
29, 30 July - Exercise & Pregnancy<br />
29, 30 July - Johnny G® Spinning<br />
5 August - Sports massage course<br />
12, 13 August - Aqua Instructor course<br />
26 August - Event Periodization<br />
30 August - Personal <strong>Fitness</strong> Trainer<br />
CAPE TOWN<br />
Online - Exercise Science<br />
Blended - Personal <strong>Fitness</strong> Trainer Course<br />
1 July - Athlete Assessment<br />
12, 13 August - Exercise and Pregnancy<br />
<br />
<br />
BIKINI, PHYSIQUE<br />
AND<br />
BODYBUILDING<br />
CONTESTS<br />
IFBB MUSCLE MULISHA GRAND PRIX 2<br />
This IFBB-sanctioned show is an Arnold<br />
<br />
athletes an opportunity to earn IFBB<br />
Platinum League points.<br />
DATE: 8 July <strong>2017</strong><br />
VENUE: The Alexander Theatre, 36<br />
Stiemens Street, Braamfontein<br />
Contact garron@musclemulisha.co.za or<br />
candice@musclemulisha.co.za for further info.<br />
RISE OF THE PHOENIX 3.0<br />
Presented in partnership with Body Building<br />
and <strong>Fitness</strong> <strong>South</strong> <strong>Africa</strong> (BBFSA), this<br />
popular show serves as the ideal platform<br />
for athletes from all federations to compete<br />
in front of a professional panel of judges<br />
<br />
bodybuilding organisation.<br />
DATE: 7-8 July <strong>2017</strong><br />
VENUE: The Abbotsford Christian Centre,<br />
28 Wyse Avenue, Abbotsford, East London<br />
Contact Everett Hand on<br />
everett@ppnonline.co.za for more info.<br />
IFBB BOKSBURG CLASSIC<br />
A qualifying event for the 2018 Arnold<br />
Classic <strong>Africa</strong>. Athletes can also earn IFBB<br />
Platinum League points to compete in<br />
the Gentle Giant Classic at the end of the<br />
year. Will include a special guest posing<br />
appearance by Meghan Hennessy.<br />
DATE: 22 July <strong>2017</strong><br />
VENUE: Kaleideo Auditorium, Kempton<br />
Park<br />
Contact Helena at Helena@xtyle.co.za<br />
MARCELLE<br />
WAS AWARDED<br />
HER PRO CARD<br />
Marcelle Collision<br />
MS. DIVA EXTRAVAGANZA<br />
An independent show owned and produced<br />
by Kevin Schwartz, with fantastic prizes<br />
and trophies for winners. Registration takes<br />
place on 28 July, with the pre-judging and<br />
the main show happening on 29 July.<br />
DATE: 28-29 July <strong>2017</strong><br />
VENUE: HS Durbanville Auditorium,<br />
Langenhoven Street, Durbanville<br />
Contact Kevin Schwartz at kevin@bbfsa.co.za<br />
OVE<br />
ERALL<br />
LADIES<br />
FITNESS<br />
BIKINI<br />
SHOW RESULTS<br />
PAGE 92<br />
IFBB ARNOLD<br />
CLASSIC AFRICA<br />
BATTLE OF<br />
THE TITANS V<br />
NABBA/WFF<br />
PRETORIA CLASSIC<br />
PRO AM<br />
NABBA/WFF<br />
BIKINI MODEL PRO<br />
Logan Coleman<br />
BATTLE OF THE TITANS V<br />
FITNESS BIKINI UP TO 1.63M<br />
Roxanne McLachlan<br />
IBFF WELKOM CLASSIC<br />
This International Bodybuilding and<br />
<strong>Fitness</strong> Federation (IBFF) event will<br />
offer an opportunity to athletes to be<br />
selected to compete at the <strong>South</strong> <strong>Africa</strong>n<br />
Championships.<br />
DATE: 29 July <strong>2017</strong><br />
VENUE: Ferdie Meyer Hall, Welkom CBD,<br />
Free State<br />
For info, contact Kiewiet Prinsloo on<br />
057 396 4302<br />
NELSON MANDELA BAY BODY BUILDING<br />
AND FITNESS CHAMPIONSHIP<br />
The competition is held in conjunction with<br />
the BBFSA and offers a platform for athletes<br />
from all federations to show off the results<br />
of their hard work and commitment.<br />
DATE: 5 August <strong>2017</strong><br />
VENUE: Nelson Mandela Bay (Port<br />
Elizabeth)<br />
Contact Kevin Schwartz on kevin@bbfsa.<br />
co.za<br />
IFBB H&H CLASSIC<br />
Another opportunity for IFBB athletes to<br />
earn points to qualify to compete at the<br />
Gentle Giant Classic in September. Athletes<br />
can also qualify to go through to the Arnold<br />
Classic <strong>Africa</strong> in 2018.<br />
DATE: 5 August <strong>2017</strong><br />
VENUE: Pretoria<br />
www.ifbbsa.co.za for more info.<br />
BUTTERWORTH CLASSIC BODY<br />
BUILDING COMPETITION<br />
This competition will be presented in<br />
partnership with the BBFSA.<br />
DATE: 19 August <strong>2017</strong><br />
VENUE: TBA<br />
Contact Kevin Schwartz at kevin@bbfsa.co.za<br />
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STEPS TO<br />
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4WINTER SKIN<br />
As the temperature drops and<br />
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dull complexions and sensitive skin.<br />
4 ways to win the war on<br />
winter skin:<br />
Aromatherapy treatments:<br />
1 Use essential oils and other<br />
aromatic plant compounds to restore<br />
skin health. Focus on products and<br />
treatments that include, among<br />
others, lavender oil, camomile, tea<br />
tree oil, and ylang-ylang.<br />
Exfoliate regularly – at least<br />
2 twice a week – to remove dry,<br />
dead skin cells, as this will enable<br />
your moisturiser to penetrate<br />
deeper.<br />
Cleanse your face with a<br />
3 product that has a creamy<br />
formula during winter to help soften<br />
and soothe sensitive skin.<br />
Apply moisturiser to your<br />
4 face and body directly after<br />
showering, on damp skin. Keep<br />
the bathroom door closed<br />
<br />
humidity, which will<br />
help the moisturiser<br />
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Beat the winter blues by<br />
making sure your skin is<br />
nourished, supple and glowing<br />
Placecol Vitamin C<br />
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An intensive serum<br />
specially formulated to<br />
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Contains<br />
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collagen and coenzyme<br />
Q10 to<br />
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circulatory system.<br />
www.fusionlabsonline.com.<br />
R428<br />
SOiL Organic Shea Butter<br />
Ugandan organic raw shea<br />
butter hydrates, restores<br />
and protects skin.<br />
www.soil.co.za<br />
R120<br />
B.O.N<br />
Liquid Gold<br />
Pure Tissue<br />
Oil<br />
Unique blend of<br />
vitamin E, avocado,<br />
grape seed and rose<br />
hip oils.<br />
Available from<br />
pharmacies.<br />
www.bonnaturaloils.co.za.<br />
R24.95 (15ml) –<br />
R139.95 (200ml)<br />
RVB SkinLab diego dalla palma<br />
Repair Oil Complex<br />
An elasticising oil containing<br />
99.4% natural oils.<br />
Available at skincare<br />
clinics and spas.<br />
R575<br />
14<br />
JULY - AUGUST <strong>2017</strong> |
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PAGE 72<br />
CHECK<br />
PAGE<br />
58<br />
WE ASKED YOU...<br />
We wanted your<br />
#StrongWomen <br />
Through nominations and<br />
reader recommendations we<br />
<br />
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1<br />
3<br />
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1. Sportpods Vision: R1,299<br />
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3. Sportspods Race: R799<br />
2<br />
Boompods<br />
The latest on-the-go<br />
earphones and<br />
portable speaker<br />
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available in <strong>South</strong><br />
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@caroline_pule, @sunellie9sikloonb,<br />
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<br />
17
trainerchat<br />
<br />
monday<br />
03 55<br />
Wake up, drink<br />
an Ensure shake<br />
on route to<br />
AMPT SA<br />
05:00<br />
Class at AMPT,<br />
then run<br />
15-20km<br />
07:30<br />
Eat breakfast<br />
– mix of muesli<br />
and FutureLife<br />
08:00<br />
BounceFit<br />
class – a form<br />
of rebound<br />
exercise that<br />
includes<br />
bouncing on a<br />
trampoline<br />
09:30<br />
Private group<br />
training session<br />
at FTSA<br />
Constantia<br />
12:30<br />
Lunch: 2 eggs<br />
with avo and<br />
cheese<br />
16:45<br />
Adventure Boot<br />
Camp classes<br />
– an outdoor<br />
training session<br />
for ladies only<br />
20:00<br />
Dinner: Roast<br />
veg and pork<br />
DANA-BIANCA VAN ZYL<br />
“I’m g c in the work I do on a daily<br />
and weekly basis. However, while my day is extremely varied,<br />
it is also well structured. I’m inspired by everyone I train,<br />
every day. They all have such colourful stories to share.”<br />
<br />
420<br />
Alarm goes off.<br />
Eat a banana<br />
& Weetbix on<br />
route to class<br />
5:00<br />
Back-to-back<br />
Ride classes<br />
at Honeydew<br />
Virgin Active<br />
7:30<br />
Pump class &<br />
another Ride<br />
class.<br />
09:30<br />
Workout<br />
with my own<br />
personal trainer,<br />
Seyan Rateau.<br />
12:30<br />
AMPT class<br />
at Dimension<br />
Data Campus,<br />
Bryanston.<br />
13:45<br />
Lunch: Egg,<br />
spinach and<br />
tomato wrap.<br />
16:30<br />
Personal<br />
training client<br />
session<br />
17:30<br />
Another AMPT<br />
class.<br />
19:00<br />
Dinner:<br />
Vegetable soup.<br />
<br />
05 15<br />
Scoff a banana<br />
on route to a<br />
Ride & then a<br />
Step class at<br />
Randburg Virgin<br />
Active<br />
07:00<br />
Fight the<br />
<br />
while<br />
sipping<br />
on an<br />
Ensure<br />
shake as<br />
I head to<br />
my next<br />
classes<br />
08:00<br />
BounceFit class<br />
at Fourways<br />
Mall.<br />
10:00<br />
My mid-week<br />
long run, which<br />
is 20-25km<br />
12:00<br />
Post-run<br />
recovery<br />
Ensure shake<br />
& L-glutamine,<br />
plus The<br />
Real Thing<br />
Wheatgrass<br />
powder<br />
16:30<br />
Ride class,<br />
followed by a<br />
Kick class<br />
19:30<br />
Dinner: Yay, it’s<br />
treat night! That<br />
means sushi<br />
as a health &<br />
fitness professional<br />
<br />
04:15<br />
Up and at ‘em<br />
for an early<br />
morning run<br />
06:30<br />
Workday starts<br />
with a Ride class<br />
at Honeydew<br />
Virgin Active<br />
07:30<br />
A Step & then<br />
a Ride class at<br />
Little Falls Virgin<br />
Active<br />
09:20<br />
Mid-morning<br />
boost with a<br />
protein shake<br />
9:30<br />
Gym time with<br />
my personal<br />
trainer.<br />
Thursdays are<br />
for calisthenics<br />
12:30<br />
Wattbike class<br />
at AMPT SA<br />
13:45<br />
Time for catching<br />
up on emails<br />
18:00<br />
Two hours of<br />
classes<br />
20:45<br />
A late dinner<br />
of chicken and<br />
roast veg<br />
friday<br />
04:30<br />
Grab a coffee<br />
and rusks as I<br />
head out the<br />
door – at this<br />
point in the<br />
week, this is a<br />
cheat<br />
05:15<br />
Ride class at<br />
Honeydew<br />
Virgin Active<br />
06:15<br />
1 hour treadmill<br />
run session<br />
07:30<br />
A Grid and a<br />
Kick class at<br />
Honeydew<br />
Virgin Active<br />
09:45<br />
Personal<br />
training session<br />
with an 85-yearold<br />
client. I learn<br />
so much from<br />
her in this hour<br />
11:00<br />
I take the<br />
afternoon<br />
off for some<br />
pampering<br />
and<br />
shopping,<br />
or some<br />
relaxing at<br />
home<br />
“I don’t think there are many<br />
peoplep who wake up with<br />
enthusiasm and joy about the<br />
day ahead, but I’m one of the<br />
lucky few who get to do what<br />
fuels my soul..”<br />
saturday<br />
04:30<br />
Meet up with<br />
the running<br />
group I started<br />
4 years ago<br />
to give gym<br />
members a little<br />
extra. In <strong>2017</strong>,<br />
six members in<br />
the group ran<br />
Comrades on 4<br />
June<br />
7:00<br />
A day packed<br />
with classes at<br />
Virgin Active!<br />
I give a Ride<br />
class, then a<br />
Grid session,<br />
<br />
with a Step<br />
class. Saturdays<br />
are actionpacked<br />
11:00<br />
Lectures at<br />
Fitpro. These<br />
up-and-coming<br />
young students<br />
are the new<br />
leaders in the<br />
<br />
sunday<br />
07:0<br />
0<br />
I end my week<br />
off with classes<br />
at Wattlab<br />
& AMPT SA,<br />
situated at<br />
Dimension Data<br />
in Bryanston<br />
11:00<br />
The rest of my<br />
day is spent<br />
rejuvenating<br />
with friends<br />
Why we<br />
think<br />
Bianca<br />
kicks ass!<br />
Bianca’s<br />
achievements &<br />
qaulifications...<br />
AMPT SA<br />
instructor<br />
WattLab instructor<br />
at AMPT SA<br />
Virgin Active<br />
SA: Ride, Step,<br />
Kick, Pump & Grid<br />
instructor<br />
Adventure Boot<br />
Camp for Women<br />
Aerobics lecturer for<br />
Fitpro<br />
BounceFit<br />
instructor<br />
Little Falls running<br />
group founder<br />
3-time Comrades<br />
finisher<br />
18<br />
JULY - AUGUST <strong>2017</strong> |
gymbag<br />
Fit Gym Wear <br />
Blackjack<br />
jacket - zip<br />
up jacket with<br />
mesh detail -<br />
R999<br />
<br />
leggings -<br />
white medium<br />
rise Capri with<br />
mesh detail<br />
under knee -<br />
R650<br />
Wam Bam<br />
p - front<br />
mesh insert<br />
<br />
back - R490<br />
<br />
skinny - high<br />
<br />
legging with<br />
mesh detail -<br />
R800<br />
<br />
NetFit Wn<br />
R2899<br />
Hot Mess<br />
sweater<br />
<br />
with ripped<br />
back detail<br />
R400<br />
<br />
leggings<br />
black medium<br />
rise Capri with<br />
mesh detail<br />
under the knee<br />
R650<br />
W nter<br />
orkouts<br />
Zi ce up -<br />
sh<br />
Rock your winter<br />
workout in style....<br />
Dazzle<br />
bomber<br />
jacket - zip<br />
<br />
printed lining<br />
- R750<br />
Cheeky rouge<br />
shorts - hot<br />
pants with<br />
rouging on<br />
sides - R380<br />
GP vest-<br />
<br />
vest - R300<br />
Fitbit Alta HR<br />
R2,499<br />
Under Armour<br />
<br />
Project Rock<br />
Training<br />
Collection<br />
Bull women’s<br />
graphic T-shirt<br />
R850.22<br />
Rock Crossback<br />
women’s sports bra<br />
R850.22<br />
<br />
www.garmin.co.za<br />
R10,499<br />
(mineral glass)<br />
or R11,999<br />
(Sapphire)<br />
Sport Swing<br />
women’s<br />
graphic T-shirt<br />
R1,062.82<br />
Respect HeatGear®<br />
ankle women’s<br />
capris<br />
R1,169.13<br />
20<br />
JULY - AUGUST <strong>2017</strong> |
Adidas Parley<br />
running footwear<br />
Reusing an average of 11 plastic<br />
<br />
<br />
<br />
webbing, heel lining, and sock liner<br />
<br />
material. Primeknit wraps the foot to<br />
<br />
<br />
Plastic.<br />
Available at select<br />
adidas stores<br />
R2,999<br />
1<br />
2 3<br />
Thule Chariot Lite<br />
4<br />
5<br />
6<br />
7 8<br />
1. Cotton On Body Knit hoodie R599<br />
2. Adidas Parley running footwear R2,999<br />
R399<br />
4.a Cotton On Body Booty tight R399<br />
R599<br />
R749<br />
6. Thule Chariot multi-functional child carriers<br />
Priced from R13,499 (Thule Chariot Lite 1) to<br />
R28,999 (Thule Chariot Sport 2)<br />
R1,999<br />
<br />
Training Collection The Under Armour (UA)<br />
SuperVent Project Rock Training Collection and<br />
<br />
head-to-toe performance training collection,<br />
<br />
<br />
<br />
and online at Totalsports.co.za.<br />
<br />
21
ask<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Q A<br />
occurrence in modern society.<br />
I recently had an<br />
assessment done at<br />
the gym and was<br />
told by the personal<br />
trainer that I’m<br />
“skinny-fat”. What<br />
does that even<br />
mean?<br />
Patricia, via email<br />
you can be skinny<br />
<br />
<br />
<br />
<br />
<br />
The term ‘skinny-fat’<br />
may be one of the<br />
stranger oxymorons<br />
in use, but it’s<br />
becoming an all-too-common<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
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<br />
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<br />
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<br />
<br />
<br />
<br />
<br />
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<br />
<br />
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<br />
<br />
<br />
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<br />
<br />
<br />
<br />
<br />
<br />
<br />
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<br />
<br />
<br />
<br />
<br />
<br />
<br />
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<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Your best bet is to therefore<br />
clean up your diet – cut out all<br />
forms of added sugar, eat as<br />
close to nature as possible, and<br />
manipulate your carb intake<br />
to improve insulin sensitivity –<br />
and get active.<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
IS SKINNY-FAT A THING?<br />
<br />
22 JULY - AUGUST <strong>2017</strong> |
PICK<br />
YOUR<br />
PROTEIN<br />
<br />
<br />
I recently decided to give my training and dieting efforts a boost<br />
with some help from supplements, but I’m a bit confused as to<br />
the differences between meal replacement shakes and protein<br />
powders. Could you suggest which is best to aid my efforts aimed<br />
at improving my body?<br />
Sandra, via email<br />
Q<br />
AThe sheer<br />
number of<br />
supplements<br />
available on the<br />
shelves of your specialist<br />
retailer or pharmacy can<br />
certainly be bewildering,<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
‘in addition to’ <br />
<br />
PACKING IN MORE<br />
PROTEIN<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
directly<br />
after training <br />
<br />
<br />
<br />
<br />
<br />
MEAL REPLACEMENTS<br />
<br />
<br />
<br />
replace a<br />
meal<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
PICK YOUR PURPOSE<br />
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<br />
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<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Your aim<br />
should always be to revert<br />
to a predominantly wholefood<br />
diet <br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
fitness magazine reserves the right to edit any questions submitted.
coverfeature<br />
INFLUENCING<br />
MILLIONS OF<br />
LIVES,<br />
one social media<br />
follower at a time.<br />
win<br />
(IG followers); 8,672,415 (Facebook followers); 8,672,415 (Facebook likes);<br />
10,800,000 403,000 (Twitter followers); 283,811 (YouTube channel subscribers) – these are the<br />
insane numbers that help to quantify Michelle Lewin’s global popularity and appeal.<br />
COVER IMAGE BY LHGFX Photography www.lhgfx.com IMAGES BY Salomon Urraca @Surraca.<br />
REACH OUT TO MICHELLE ON MICHELLE_LEWIN OR FITNESSMICHELLE
Having overcome health issues as a teenager, as she<br />
was underweight and undernourished while living in<br />
difficult economic conditions in her home country of<br />
Venezuela, and then a less-than-ideal start to runway modelling<br />
(she was told she’s too short), Michelle turned her focus to the<br />
world of fitness, under the guidance of her husband, Jimmy.<br />
Having crafted the quintessential Latin American physique – loads of curves and glorious glutes<br />
<br />
<br />
and business success.<br />
You’re renowned for your<br />
social media savvy which<br />
has been an important<br />
catalyst for your success.<br />
What are a few of the<br />
most important strategies<br />
and considerations for any<br />
model or athlete who hopes<br />
to emulate your approach?<br />
In my case, no one taught<br />
me what to do and how to<br />
do it. I had to do everything<br />
myself, calculating, testing<br />
and observing the response I<br />
got. Success, in many cases,<br />
is considered as the number<br />
of followers you have, but I<br />
understood after a while that<br />
the number itself doesn’t<br />
really matter. It is the quality<br />
of the followers that you must<br />
strive for. Showing your butt<br />
in every picture, and making<br />
tacky and plainly stupid videos<br />
might get you more followers,<br />
but they’ll be the wrong ones.<br />
I’m balancing the limit of what<br />
<br />
still attractive. I aim to be an<br />
inspiration and a motivator. I<br />
use the pictures and videos<br />
to show a reachable goal in<br />
everyday situations.<br />
Was your passion for<br />
<br />
Venezuela, or did your path<br />
in life change its trajectory<br />
when you moved to Europe<br />
and then to the US?<br />
My passion for working out<br />
<br />
born in Venezuela as I had<br />
extremely skinny legs. I<br />
wanted them to grow, so I<br />
trained legs three times per<br />
week for years. It was only<br />
years later, when I travelled<br />
around the world that I started<br />
with upper body training<br />
If a reader<br />
only had one<br />
hour a day<br />
to dedicate<br />
to improving<br />
their health<br />
and fitness,<br />
what would<br />
you suggest<br />
they focus on?<br />
I wish I could say diet,<br />
which is the most<br />
important, but that is not<br />
solved in an hour per day.<br />
So... high-intensity training.<br />
Yes, that’s my tip. Don’t<br />
use the phone between<br />
sets, don’t speak to others<br />
too much. Have an hour<br />
of a concentrated, intense<br />
workout.<br />
to compensate. When I<br />
moved to the US I was<br />
already working out using<br />
a full-body approach, but<br />
I suppose it was only once<br />
I moved to the US that I<br />
started to really implement<br />
proper dieting as well.<br />
At what point in your<br />
life did you realise you<br />
could make a successful<br />
<br />
model? What was it that<br />
led to that realisation?<br />
It was probably after my<br />
<br />
Instagram. That was a huge<br />
number back then since<br />
Instagram was pretty new.<br />
So, I went all in on social<br />
media from that point.<br />
What has been one of the<br />
biggest challenges on your<br />
path to success and how<br />
did you overcome it?<br />
In the beginning the haters<br />
really got to me. I had<br />
days that were really bad.<br />
I couldn’t understand all<br />
the comments and all the<br />
backstabbing from other<br />
<br />
harm to anyone. It took me<br />
quite some time to get over<br />
that, but then I decided to<br />
look into what comments<br />
other highly respected icons<br />
got, and it was then that I<br />
understood that no matter<br />
what you do, you can’t<br />
please everyone. Today<br />
haters are a part of the<br />
daily routine, and I rather<br />
consider them valuable<br />
because if I don’t have<br />
haters then I must be<br />
doing something wrong.<br />
her training<br />
What does your average week of<br />
training look like?<br />
Right now I have let go a bit of the<br />
traditional lifting, and am more into<br />
high-intensity workouts. Everyone should<br />
do something different once in a while. I<br />
have also started Strong by Zumba, and<br />
might do a world tour where finally my<br />
fans can work out with me.<br />
How is your training structured?<br />
I train five days per week, sometimes six,<br />
for one hour per day. I target my lower<br />
body and abs twice per week. My other<br />
body parts only get one day per week –<br />
that’s enough.<br />
What’s the best way to build a<br />
booty like yours?<br />
I did a lot of squats, leg presses and leg<br />
extensions in the beginning. Everything<br />
grew – the booty and the quads – but my<br />
booty never popped, until I understood<br />
why. It was because my legs were so big<br />
– they looked massive – which made the<br />
glutes look small in comparison. It took<br />
me more than a year of concentrating<br />
on glute exercises and no leg extensions<br />
to slim down the legs and develop better<br />
balance. And then, boom! My glutes<br />
looked much bigger.<br />
You’re well-known for your insanely<br />
low body fat levels and those<br />
abs that seem to always ‘pop’.<br />
What’s your secret to getting so<br />
shredded?<br />
It’s no secret, it’s all about discipline. I<br />
have a responsibility towards my fans.<br />
I am where I am thanks to them, and I<br />
cannot relax and stop being their role<br />
model. They push me every day. It’s<br />
thanks to them that I keep myself in<br />
shape.<br />
What does ‘balance’ mean to you<br />
in the context of your lifestyle?<br />
Most things in life, when<br />
ON A SCALE OF<br />
1 TO 10, HOW<br />
OBSESSED ARE<br />
YOU WITH<br />
EXERCISE?<br />
10<br />
done to extremes, are<br />
bad, even in religions.<br />
Just do what makes<br />
you happy. That’s<br />
balance right there.<br />
<br />
25
her nutrition<br />
Your website bio states that<br />
your fans span those “from<br />
<br />
anyone considering swapping<br />
<br />
What, in your opinion,<br />
constitutes a healthful diet for<br />
someone who wants to build a<br />
<br />
There are many different diets out<br />
there and everyone has to check what<br />
is good for them. In some cases your<br />
body might respond well, but your<br />
mind doesn’t. It is really important<br />
to first feel happy mentally about<br />
yourself. If you are not happy, then<br />
why are you doing it? At the end of<br />
the day, happiness is what we all<br />
strive for, right?<br />
Give us a peek into your fridge<br />
and grocery cupboard. What<br />
are the foods you eat most<br />
often and why?<br />
I eat a lot of bison since it’s the<br />
healthiest meat. I also eat a lot<br />
of chicken, and I’m addicted to<br />
salad and broccoli, but it has to<br />
be drenched with fresh lemon<br />
juice – it’s my addiction. I eat two<br />
tablespoons of peanut butter daily to<br />
deal with the cravings.<br />
Where do you see the role<br />
of technology going in terms<br />
<br />
are you leveraging the trend<br />
to grow your brand and<br />
business globally?<br />
At the moment, I’m pretty<br />
upset that a lot of the<br />
<br />
been operated on. While I<br />
understand why we get breast<br />
implants – they’re pure fat<br />
which disappears along with<br />
the rest of your body fat when<br />
you train and diet – but the<br />
butt is muscle and shouldn’t be<br />
medically enhanced. Also, the<br />
new ab shaping that surgeons<br />
are doing makes me so<br />
disappointed. They should all<br />
be called out for giving people<br />
false hope. I respect all those<br />
athletes and models who are<br />
honest about it, but the ones<br />
who aren’t are really destroying<br />
the industry.<br />
What are your interests apart<br />
from the gym?<br />
Travel. I love to travel. Nine<br />
years ago I had never seen<br />
anything outside of Venezuela.<br />
Now I can travel the world. That<br />
is such a privilege.<br />
What tips would you share<br />
<br />
want to advance their careers?<br />
If you want to grow you have to<br />
make something special. Don’t<br />
look at what others are doing,<br />
<br />
thing.<br />
<br />
break in the industry?<br />
I used to model more glamour<br />
style, but the abs and big legs<br />
made me change career. With<br />
no followers I got magazine<br />
covers and supplement<br />
sponsors. It was thanks to<br />
the photographers I was<br />
working with. They made the<br />
connections.<br />
<br />
appearance at an NPC show.<br />
Oh god... well, I was working<br />
out like crazy as always. I was<br />
really going all in on legs, but<br />
without much dieting. I thought<br />
<br />
my husband what he thought I<br />
should do just days before the<br />
competition, he sent me to the<br />
treadmill. I got so upset that I<br />
went home crying, but I guess<br />
he was right because I placed<br />
dead last at that show.<br />
What do you wish you knew<br />
before stepping out on stage<br />
<br />
That the best girls normally<br />
don’t win due to the extreme<br />
<br />
will therefore never set my foot<br />
on stage again. It’s not a sport<br />
any more, it’s all about who<br />
knows who and who pays and<br />
trains who. I wasn’t playing the<br />
dirty game, because it’s dirtier<br />
than you can ever imagine.<br />
I made that clear, so the<br />
federation wanted me out and<br />
the head judge put me in last<br />
place in my last competition.<br />
I didn’t care, though. I was<br />
prepared for it, but the funny<br />
thing is how the other judges<br />
after the show came and<br />
apologised and said that was<br />
not the score they put. The<br />
head judge didn’t even collect<br />
their points. The head judge<br />
had the scores ready even<br />
before the show. So whenever<br />
someone wants to start<br />
competing and asks for advice,<br />
I tell them to “do it for yourself<br />
and the challenge, and not to<br />
win”. But do I wish I knew this?<br />
Probably not. It was a good<br />
lesson to learn.<br />
In your opinion, what is it<br />
<br />
models that makes them (and<br />
you) so globally appealing?<br />
Latin is in fashion. Pamela<br />
Anderson paved the way for<br />
<br />
<br />
fantastic contemporary Latin<br />
<br />
how Latin music is spreading,<br />
and how we dance. And that<br />
mix of white and black that<br />
created Latin turned out to be a<br />
winning concept when it comes<br />
to curves!<br />
What are some of the key<br />
trends you’re aware of that<br />
<strong>South</strong> <strong>Africa</strong>n ladies should<br />
look out for?<br />
From Latin America come all<br />
kinds of operations. The ab<br />
shaping and butt injections...<br />
stay away! It’s so not worth it.<br />
What has been the best<br />
investment you’ve made into<br />
improving your health or<br />
physique?<br />
Buying high quality food.<br />
Really, it’s what you live on, and<br />
should only be the best. Invest<br />
<br />
invest in material things.<br />
How do you prefer to cook<br />
when preparing healthy meals?<br />
It depends on how much time I have.<br />
If I have time, I can cook for hours<br />
to really give it that special taste. I’m<br />
pretty good in the kitchen. If I don’t<br />
have so much time, it’s a quick cook<br />
with some ready blended spices. I<br />
mostly cook carb free.<br />
What role do supplements play<br />
in your lifestyle?<br />
I take vitamin C, a multi-vitamin,<br />
magnesium, GABA, omega-3, whey<br />
isolate, a pre-workout, and a fat<br />
burner.<br />
WHAT’S<br />
IN YOUR<br />
GYM<br />
BAG?<br />
“JUST DO<br />
WHAT MAKES<br />
YOU HAPPY.<br />
That’s balance right<br />
there.”<br />
A towel, a shaker, protein, ankle straps and money.<br />
QUICK<br />
FACTS:<br />
Favourite music to train to?<br />
Electronic or Reggaeton<br />
Favourite exercise? Lunges<br />
Favourite cheat meal? Thai,<br />
with a huge amount of rice.<br />
I prefer to eat a lot of real<br />
food than cake or candy.<br />
What do you do to relax?<br />
Watch a movie. I have a TV,<br />
but it’s never on. So when I<br />
have a moment to relax, a<br />
movie goes on.<br />
26<br />
JULY - AUGUST <strong>2017</strong> |
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FLU-FIGHTING<br />
TOOLKIT<br />
<br />
Y<br />
<br />
<br />
STEP 1:<br />
Get defensive<br />
Often the best defense<br />
<br />
in winter is a proactive<br />
offensive effort. <br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
where there is a high concentration of<br />
<br />
<br />
<br />
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<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
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<br />
STEP 2:<br />
<br />
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<br />
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<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
RESEARCH SHOWS: 6 WEEKS<br />
OF 6-MINUTE COLD WATER<br />
IMMERSIONS REPEATED THREE<br />
TIMES A WEEK IMPROVED<br />
THE IMMUNE SYSTEM<br />
STEP 3:<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
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<br />
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<br />
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<br />
<br />
30<br />
JULY - AUGUST
CHOOSE YOUR IDEAL DIET SHAKE<br />
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ULTRA-LOW CARB,<br />
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FOR LEAN MUSCLE GROWTH & RECOVERY<br />
35G SERVING<br />
3.2g<br />
CARBS<br />
PER SERVING*<br />
22.8g<br />
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14.1g1<br />
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HIGH<br />
IN DIETARY<br />
FIBRE<br />
WHEY PROCESS<br />
GLOBAL MANUFACTURING IS<br />
ERTIFIED BY THE FOLLOWING QUALITY CONTROL ENTITIES, WHERE RELEVANT.<br />
INDIVIDUAL RESULTS MAY VARY. ONLY EFFECTIVE AS PART OF A WEIGHT MANAGEMENT PROGRAMME WHEN COMBINED WITH A BALANCED, ENERGY-RESTRICTED EATING PLAN AND REGULAR EXERCISE.<br />
* BASED ON WHEYTELLA FLAVOUR. ** BASED ON VANILLA FLAVOUR.<br />
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healthinfo<br />
<br />
<br />
Biohack<br />
BY Gemma Oberholzer<br />
YOUR HORMONES<br />
As females, we<br />
know exactly what<br />
it’s like to feel at<br />
the mercy of our<br />
menstrual cycle<br />
and the subsequent<br />
hormonal roller<br />
coaster.<br />
One day we feel in charge<br />
and on top of the world,<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
STAGE 1: THE FOLLICULAR PHASE<br />
This phase marks the start of your cycle<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
This is the<br />
perfect opportunity to ramp up the intensity<br />
of your workouts and strategically focus on<br />
higher carbohydrate meals, or re-feeds to<br />
replenish depleted glycogen stores.<br />
<br />
<br />
<br />
<br />
<br />
r a metabolic<br />
<br />
<br />
Grid at Virgin<br />
<br />
<br />
<br />
<br />
<br />
Be sure to focus on high-quality<br />
carbohydrates such as whole grains, sweet<br />
potato, oats, quinoa and basmati rice.<br />
STAGE 2: THE OVULATION PHASE<br />
Approximately 14 days into your<br />
cycle, the growing follicle bursts<br />
and ovulation occurs.<br />
<br />
<br />
<br />
Training hard and lifting heavy<br />
should be your modus<br />
operandi and it’s the<br />
opportune time to go for<br />
that ‘PB’ or one-rep max.<br />
<br />
<br />
<br />
<br />
<br />
<br />
Always remember,<br />
<br />
32<br />
JULY - AUGUST <strong>2017</strong> |
1 2 3 4 5 6 7<br />
FOLLICULAR<br />
phase<br />
BANANA OAT<br />
PROTEIN<br />
PANCAKES<br />
HIIT<br />
TREADMILL<br />
SPRINTS<br />
LUTEAL<br />
phase<br />
STAGE 3: THE LUTEAL PHASE<br />
We all know that time of the<br />
month – we’re tired, bloated,<br />
irritable and uncomfortable,<br />
and often the thought of a<br />
chocolate-induced food coma<br />
seems far more appealing<br />
than heading in the direction<br />
of gym.<br />
Both<br />
progesterone and oestrogen<br />
levels peak during this time.<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
ACAI<br />
SMOOTHIE<br />
BOWL<br />
SWEET<br />
POTATO HASH<br />
BROWNS<br />
ULTIMATE BOOTY<br />
BURNOUT<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
This aerobicallydependent<br />
approach will tap<br />
into your now readily available<br />
fat stores, helping enhance<br />
your fat-loss goals.<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
8AM<br />
SWITCH<br />
CLASS<br />
8 9 10 11 12 13 14<br />
OVULATION<br />
phase<br />
15 16 17 18 19 20 21<br />
LOW CARB<br />
CHICKEN AND<br />
AVOCADO SALAD<br />
LOW CARB<br />
PEANUT BUTTER<br />
PROTEIN BALLS<br />
PARK<br />
WALK<br />
22 23 24 25 26 27 28<br />
LOW CARB<br />
GRILLED SALMON<br />
WITH WASABI<br />
CAULI MASH<br />
BLOOD HORMONE LEVELS<br />
YOGA CLASS<br />
MENSTRUATION<br />
phase<br />
COCONUT<br />
CHICKEN CURRY<br />
PR SQUAT<br />
ATTEMPT<br />
70 KG<br />
WILDNERNESS<br />
HIKE<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
The Oestrogen-Progesterone Wave<br />
On top of the world.<br />
Highest verbal,<br />
intimacy & sex dr<br />
Oestrogen<br />
Testosterone/<br />
Androgen<br />
OESTROGEN PHASE<br />
Ovulation<br />
Progesterone<br />
PROGESTERONE PHASE<br />
Pit of dispair<br />
lowest<br />
verbal self<br />
esteem, coping<br />
With a<br />
<br />
<br />
<br />
planning<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Try to see<br />
your hormonal<br />
as<br />
a female-only<br />
opportunity to<br />
refocus, strategise<br />
and use them to<br />
your advantage<br />
by enhancing<br />
the effects of<br />
targeted nutrition<br />
and <br />
approaches.<br />
STAGE 4:<br />
THE MENSTRUATION<br />
PHASE<br />
Finally the cramping,<br />
bloating and general<br />
moodiness slowly subsides<br />
and you start to feel<br />
like a half-normal human<br />
again. <br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
diet and training approach<br />
'in-between'<br />
period, focusing on exercise<br />
that makes you feel good<br />
and leaves you energised.<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
1 5 15 29 (period starts)<br />
<br />
33
fitnessnews<br />
10 AS GOOD AS 50<br />
A10-minute workout that consists<br />
of three 20-second all-out<br />
intervals to exhaustion, followed<br />
by brief recoveries, can be just as<br />
effective as a typical 50-minute<br />
session according to new research from<br />
Martin Gibala, an exercise physiologist<br />
at McMaster University in Ontario.<br />
Both workouts resulted in identical<br />
improvements in heart function and<br />
blood-sugar control, even though one<br />
<br />
other.<br />
15 000<br />
– the new target for steps<br />
per day that researchers at the<br />
University of Warwick in England (in<br />
conjunction with other institutions)<br />
determined was required to<br />
improve our health,<br />
based on reference<br />
to a foundational<br />
Transit Workers<br />
<br />
used to determine<br />
the 10,000 steps-aday<br />
guideline. The team then advanced and<br />
expanded on these results by examining other<br />
groups of employees whose workdays involve<br />
mostly walking or sitting, including postal<br />
<br />
were published in The International Journal of<br />
Obesity.<br />
TRAIN HARD, REST HARD<br />
A new study by researchers from<br />
Brock University in Canada suggests<br />
that extended, high-intensity training<br />
sessions (in this case elite rowers)<br />
<br />
bone mineral density that<br />
are usually associated<br />
with exercise,<br />
without adequate<br />
rest. Regular exercise<br />
should be an important<br />
protective mechanism<br />
against bone fractures<br />
and osteoporosis,<br />
particularly<br />
among women.<br />
fitness<br />
s<br />
b y<br />
G-FORCE<br />
The forces imparted<br />
by walking have been<br />
shown to improve blood<br />
supply to the brain as the<br />
resultant pressure waves<br />
travel through arteries<br />
and significantly modify<br />
blood circulation to the<br />
brain. Researchers at<br />
New Mexico Highlands<br />
University determined this<br />
was a contributing factor<br />
to the brain-health benefits<br />
of exercise, with running<br />
causing similar, yet<br />
significantly greater impact<br />
forces of up to 4-5G that<br />
boosted cerebral blood flow.<br />
The research was presented<br />
at the APS annual meeting<br />
at Experimental Biology<br />
<strong>2017</strong> in Chicago.<br />
34<br />
JULY - AUGUST <strong>2017</strong> |
A new study found<br />
that long periods of<br />
physiological stress<br />
from exercise can<br />
change the composition<br />
of your microbiome<br />
– the diversity and<br />
composition of<br />
microorganisms<br />
residing in the intestines<br />
(intestinal microbiota)<br />
– which could increase<br />
health risks in<br />
endurance athletes and<br />
those who participate in<br />
military-style bootcamp<br />
training.<br />
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D<br />
Let’s be honest, as<br />
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bestie.<br />
WHEN IT COMES TO TRAINING<br />
WITH A FRIEND, IT PAYS TO BE<br />
PICKY ABOUT WHO YOU BUDDY<br />
UP WITH.<br />
It’s not just about who’ll make your<br />
time in the gym more enjoyable, you<br />
also want someone who will push you<br />
and challenge you along the way.<br />
It’s therefore worth choosing your<br />
partner based on their attitude –<br />
those who are committed and<br />
have a good work ethic will help you<br />
achieve your goals by getting the<br />
most out of each session.<br />
Also, a training partner who’s in tune<br />
with what you’re trying to accomplish<br />
can also be invaluable, because<br />
they’ll hold you accountable each<br />
step of the way.<br />
36<br />
JULY - AUGUST <strong>2017</strong> |
OUR MODELS 2016 USN FACE OF FITNESS TOP 6 FINALISTS<br />
Victoria Sethabela & Karien van der Wal<br />
@_toria717 @karienvanderwal<br />
WORKOUT SHOT AT VIVA Gym, Fourways.<br />
www.vivagym.co.za @vivagymsa<br />
Photography by Cindy Ellis www.cindyphoto.co.za<br />
Y
day 1<br />
QUADS &<br />
GLUTES<br />
form check:<br />
Are you keeping<br />
your chest and<br />
head up?<br />
WORKOUT<br />
STRUCTURE<br />
1. Set up a workout station with<br />
the equipment you’ll need for<br />
each superset.<br />
2. While you complete one<br />
exercise, your training partner does<br />
the other move in the superset.<br />
3. Swap around after each set<br />
without resting. Take a break of<br />
30 seconds between sets, and no<br />
more than 90 seconds between<br />
supersets.<br />
SUPERSET 1<br />
HIGH STEP-UP<br />
THE MOVE: Place one foot on a high,<br />
sturdy box or step. Push your hips back<br />
and then stand up. Squeeze the glute<br />
of your supporting leg at the top of the<br />
move. Lower yourself back down and<br />
repeat with the other leg in an alternating<br />
fashion.<br />
GOBLET SQUAT<br />
THE MOVE: Hold the kettlebell by the<br />
horns, positioned close to your chest. Slip<br />
your elbows between your knees as you<br />
drop down into the deep squat position.<br />
Ensure your knees extend out in the same<br />
direction as your toes, which should be<br />
pointed out slightly.<br />
38<br />
JULY - AUGUST <strong>2017</strong> |
SUPERSET 2<br />
form check:<br />
Are you stabilising your body by<br />
contracting your core and engaging<br />
the glute of your stabilising leg as you<br />
kick back?<br />
form check:<br />
Is the foot of the lifted<br />
leg pointing down<br />
throughout the leg lift?<br />
day 1<br />
THE WORKOUT<br />
SUPERSET 1<br />
A. High step-up<br />
B. Goblet squats<br />
SUPERSET 2<br />
A. Cable kickback<br />
B. Side-lying leg lifts<br />
SETS / REPS<br />
3 / 1 minute<br />
3 / 15 per leg<br />
SUPERSET 3<br />
A. Goblet reverse 3 / 15 per leg<br />
lunge<br />
B. Single-leg leg extensions<br />
Takeabreak of 30 seconds between<br />
sets, and<br />
no more than 90 seconds<br />
between<br />
supersets.<br />
CABLE KICKBACK<br />
THE MOVE: Attach an ankle cuff to a low pulley<br />
and strap it to one ankle. Extend that leg straight<br />
back by engaging your glute on that side.<br />
Complete the reps on one side before swapping.<br />
GOBLET REVERSE LUNGE<br />
THE MOVE: Hold the kettlebell by the horns,<br />
positioned close to your chest. Take a big step back<br />
with one leg while bending the supporting leg.<br />
Descend until the knee of your rear leg is just above<br />
<br />
with the other leg in an alternating fashion.<br />
SIDE-LYING LEG LIFT<br />
THE MOVE: Lie on your side and support<br />
your head – keep your spine and neck<br />
aligned. Lift your top leg up and down for the<br />
required reps, then swap sides and repeat.<br />
SINGLE-LEG LEG EXTENSION<br />
THE MOVE: Place both legs under the<br />
padded lever, with your knees aligned to the<br />
pivot point. Extend the knee of one leg to<br />
raise the padded support upward. Complete<br />
all the reps on that leg before swapping over.<br />
KARIEN<br />
VAN DER WAL<br />
OUT OF THE<br />
GYM:<br />
I believe being<br />
fit has to be a<br />
lifestyle choice.<br />
It’s not only about<br />
looking good in a<br />
bikini, it’s about enjoying life to<br />
the full and improving your quality<br />
of life. It’s about appreciating your<br />
body and what it’s capable of doing by<br />
taking care of it and respecting it.<br />
form check:<br />
Is your torso upright and your head<br />
facing forward in the deep lunge<br />
position?<br />
CLEAN EATING FAVOURITES:<br />
I love my ‘oats-and-egg’ breakfast<br />
flapjacks. Mix 2 eggs and half a cup<br />
of raw oats together and cook them<br />
like a normal flapjack. Sometimes I<br />
add a scoop of whey and a bit of milk<br />
for flavour.<br />
CHEAT MEAL FAVES:<br />
A Woolies tub of ice-cream with<br />
Astros and chocolate sauce.<br />
form check:<br />
Keep the tension on the muscle by<br />
not allowing the plates in the stack to<br />
touch at the lowest point of the lift.<br />
SUPERSET 3<br />
FITNESS PHILOSOPHY:<br />
Keep your heart big,<br />
your soul bright, and<br />
your ass tight!<br />
FAVOURITE WORKOUT<br />
FINISHER:<br />
Walking lunges across the length<br />
of the gym. Do them at a fast pace,<br />
carrying two 10kg plates. It’s an<br />
amazing finisher to help shape<br />
glutes, hammies and quads!<br />
<br />
39
day 2<br />
HAMSTRINGS<br />
& GLUTES<br />
SUPERSET 1<br />
STABILITY BALL LEG CURLS<br />
THE MOVE: Lie on your back, with both heels<br />
<br />
towards you by bending your knees and pulling the<br />
ball in toward your body.<br />
<br />
hile the fun factor is<br />
Wcertainly important,<br />
you also want someone<br />
who gets serious when it’s<br />
time to get the work done.<br />
<br />
partner are also backed by<br />
research, with new evidence<br />
suggesting that a competitive<br />
training environment is more<br />
conducive to goal attainment<br />
than one where social support<br />
is the dominant group<br />
dynamic.<br />
The study, which was<br />
published in the journal<br />
<br />
put almost 800 students at<br />
the University of Pennsylvania<br />
through an 11-week exercise<br />
programme that included<br />
running, spinning, yoga,<br />
BULGARIAN SPLIT SQUATS<br />
THE MOVE: Extend one leg back and place that foot on the<br />
bench to assume a split stance position. Lower your hips until the<br />
<br />
and hip to return to the upright position.<br />
Pilates and weightlifting.<br />
In the groups where the<br />
dynamic was competitive,<br />
participants worked out more<br />
across the board, attending<br />
90% more classes than those<br />
in social groups, or those<br />
who trained in isolation.<br />
Interestingly, participants also<br />
tended to exercise far less<br />
while in the social groups than<br />
form check:<br />
Is your knee extending forward in<br />
the same direction as your toes?<br />
Don’t allow your leg to fall inward<br />
as you descend.<br />
they did while in competitive<br />
groups or alone.<br />
And don’t forget, knowing<br />
there’s someone waiting for<br />
you at the gym also means<br />
you’ll be less likely to skip out<br />
on training, especially those<br />
hard high-intensity sessions<br />
that deliver the best results,<br />
like this glutes and legs<br />
workout!<br />
40<br />
JULY - AUGUST <strong>2017</strong> |
form check:<br />
Are you using your hips to propel the<br />
kettlebell up? Don’t allow your arms to<br />
lead the movement.<br />
day 2<br />
THE WORKOUT<br />
SAFETY TIP:<br />
IF YOU LACK<br />
THE MOBILITY<br />
<br />
<br />
A DEFICIT<br />
DEADLIFT WITH<br />
<br />
<br />
<br />
STIFF-LEGGED<br />
DEADLIFT.<br />
SUPERSET 1<br />
SETS / REPS<br />
A. Stability ball leg curls 3/20reps<br />
B. Bulgarian split squats 3 / 10 reps per side<br />
SUPERSET 2<br />
A. <br />
<br />
B. Kettlebell swings<br />
3 / 1 minute<br />
SUPERSET 3<br />
A. Bird-dog<br />
B. Floor jacks<br />
3 / 1 minute<br />
SUPERSET 2<br />
Take a break of 30 seconds between sets, and<br />
no more than 90 seconds between supersets.<br />
ROMANIAN DEADLIFTS<br />
FROM DEFICIT<br />
THE MOVE: Stand on a step holding<br />
the barbell. Lower the weight down<br />
<br />
Lower the weight as low as you can while<br />
maintaining a slight bend in your knees.<br />
Contract your glutes forcefully to return<br />
to starting position and repeat.<br />
WHY USE A<br />
DEFICIT?<br />
Working from a<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
KETTLEBELL SWING<br />
THE MOVE: Contract your glutes and<br />
hamstrings forcefully to drive your<br />
hips forward and use this momentum<br />
to drive the kettlebell up and forward<br />
into the swing. Let the kettlebell<br />
glide up naturally, then let it fall back<br />
between your legs before repeating<br />
the movement.<br />
a competitive<br />
training<br />
environment is<br />
more conducive<br />
to goal<br />
attainment<br />
BIRD-DOG<br />
THE MOVE: Kneel on a mat and<br />
place your hands directly beneath your<br />
shoulders to form a table-top starting<br />
position. Extend one leg behind you<br />
while reaching the opposite arm forward,<br />
ensuring that your hips and shoulders<br />
remain square and that your lower back<br />
doesn’t arch. Hold for a count, then<br />
return to the starting position and repeat<br />
the move on the opposite side.<br />
form check:<br />
Are your legs straight and<br />
knees extended?<br />
SUPERSET 3<br />
FLOOR JACKS<br />
THE MOVE: Lie face down on a mat with<br />
your arms extended in front of you and<br />
your legs outstretched. Simultaneously<br />
lift your legs and arms up and out to form<br />
<br />
jack (but without the jump). As your legs<br />
move apart, contract your glutes. Lower<br />
your legs and arms back down, but don’t<br />
allow them to touch the ground until all<br />
the reps have been completed.<br />
<br />
41
day 3<br />
THE WORKOUT<br />
SUPERSET 1 SETS / REPS<br />
A. Kneeling squats<br />
B. Pause back squat 3/12reps<br />
SUPERSET 2<br />
A. Barbell hip thrust<br />
with calf raises<br />
B. Band seated hip<br />
abduction<br />
3/15reps<br />
SUPERSET 1<br />
form check:<br />
Is your chest up and open<br />
with your head, neck and<br />
back in alignment?<br />
KNEELING SQUATS<br />
THE MOVE: With a loaded bar on your shoulders,<br />
kneel down until your glutes touch your calves.<br />
<br />
return to the upright position.<br />
form check:<br />
Does your head<br />
remain up, with<br />
your gaze looking<br />
forward during the<br />
exercise?<br />
SUPERSET 3<br />
A. Standing calf<br />
raises<br />
B. Seated calf raises<br />
3/15reps<br />
Take a break of 30 seconds<br />
between sets, and no more<br />
than 90 seconds between<br />
supersets.<br />
VICTORI<br />
IA<br />
SETHAB<br />
ELA<br />
OUT OF THE<br />
GYM:<br />
There’s so much that can be done<br />
outside the gym. Going for occasional<br />
walks, eating healthily, playing<br />
sports... The gym shouldn’t be the<br />
only place you maintain the fitness<br />
lifestyle. I play field hockey on<br />
weekends to keep fit and in shape<br />
when I’m outside the gym.<br />
CLEAN EATING FAVOURITES:<br />
Oats, fish, sodium-free and sugar-free<br />
peanut butter.<br />
CHEAT MEAL FAVES:<br />
Sushi, pizza, cheesecake, malva<br />
pudding, jelly babies, chips, ribs,<br />
bread with ‘normal’ crunchy peanut<br />
butter.<br />
FITNESS PHILOSOPHY:<br />
Success is about hard<br />
work, dedication,<br />
discipline and<br />
consistency.<br />
FAVOURITE WORKOUT<br />
FINISHER:<br />
I love ending off a workout with<br />
incline walking on the treadmill and<br />
a good power ab workout.<br />
BARBELL HIP<br />
THRUST WITH<br />
CALF RAISES<br />
THE MOVE: Lie on a<br />
mat with a loaded barbell<br />
placed across your hips.<br />
Bend your knees and<br />
place your feet close to<br />
your glutes. Engage your<br />
glutes as you thrust your<br />
hips upwards. Pause in the<br />
top position, then raise<br />
<br />
perform a calf raise.<br />
SUPERSET 2<br />
PAUSE BACK SQUAT<br />
THE MOVE: Perform a normal weighted back squat by<br />
hinging at your hips and pushing your glutes back to descend<br />
down. At the bottom position pause for a count of two<br />
seconds before extending back up.<br />
BAND SEATED<br />
HIP ABDUCTION<br />
THE MOVE: While sitting<br />
on a chair or bench,<br />
place both feet inside a<br />
looped band. Position<br />
the band just below your<br />
knees. Extend your legs<br />
out to the side in a slow<br />
and controlled motion.<br />
<br />
to the starting position<br />
under control and repeat<br />
for the required reps.<br />
form check:<br />
Are you driving through your<br />
heels as you raise your hips<br />
<br />
42<br />
JULY - AUGUST <strong>2017</strong> |
day 3<br />
GLUTES &<br />
CALVES<br />
SUPERSET 3<br />
STANDING CALF RAISES<br />
THE MOVE: Stand upright with a<br />
<br />
<br />
possible by extending your ankles.<br />
Hold for a count before lowering your<br />
<br />
SEATED CALF RAISES<br />
THE MOVE: Sit in the chair<br />
and place your knees under the<br />
padded supports. Lower your<br />
heels below the platform and then<br />
extend your ankles to raise your<br />
heels up high.<br />
m<br />
eky<br />
<br />
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Ladies therefore need to align<br />
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<br />
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www.liquidsalt.co.za<br />
training with a<br />
partner removes the<br />
monotony of regular<br />
training sessions
livestrong<br />
Ladies, don’t be<br />
intimidated by<br />
barbell squats,<br />
deadlifts and heavy<br />
lunges.<br />
These bad boys of<br />
the gym room are<br />
what will get your<br />
legs screaming for<br />
a pair of hot pants.<br />
THE REAL<br />
THIGH MASTER<br />
In my experience, the subject of leg training has to become an<br />
inquisition that is cross examined, researched, studied and debated<br />
more regularly than any other training and exercise related topic. So<br />
<br />
<br />
Ten out<br />
of 10 women<br />
are unhappy<br />
with their<br />
physiques.<br />
Ten out of 10 women<br />
are unhappy with<br />
their physiques.<br />
More importantly, most, if<br />
not all, are morose about<br />
the current state of their<br />
legs. As a coach, day in and<br />
day out, I’m confronted<br />
with the challenge of ‘shape<br />
shifting the shanks’, because<br />
our limbs are either too big,<br />
too shapeless or too skinny.<br />
Men will agree with me<br />
here – women are hard to<br />
please. Try telling a woman<br />
that in order to make a<br />
positive physical change, we<br />
need to at least fondle with<br />
the idea of lifting weights.<br />
The majority of women will<br />
admit that shapely, strong<br />
legs are the way forward,<br />
especially in our quest for<br />
that enticing ITC (inner<br />
thigh clearance), which<br />
seems so engrossing to the<br />
Instagram-crazed cohort of<br />
the female population at<br />
present.<br />
Unfortunately the common<br />
denominator among <strong>South</strong><br />
<strong>Africa</strong>n women tends to be,<br />
statistically speaking, bulky<br />
legs, which aren’t conducive<br />
to the attainment of ITC.<br />
These ‘hefty’ legs are a<br />
result of numerous factors,<br />
the most important of<br />
which is diet. However, this<br />
article is not about nutrition,<br />
despite the fact that 80%<br />
of the changes you hope<br />
to make in this regard will<br />
be predicated on what you<br />
put into your mouth. The<br />
other factors affecting your<br />
leg size include oestrogen<br />
retention, your genes, and<br />
exercise (or lack thereof).<br />
While these factors may<br />
be the cause of your leg<br />
dilemma, we can certainly<br />
do something to adjust<br />
the ultimate outcome. This<br />
article will therefore focus<br />
on the factor that we have<br />
the most control over –<br />
exercise. Ninety percent of<br />
the women I train naturally<br />
lack any discernible leg<br />
development, which is why<br />
we need to acknowledge<br />
that lower body training<br />
can have a dramatic effect<br />
on our overall physiques.<br />
Power, after all, is<br />
developed from the ground<br />
up.<br />
IMAGE BY GIANCARLO BIANCHI PHOTOGRAPHY<br />
LIVE STRONG, By Lil Bianchi Kimble,<br />
head coach & owner of OTG Athletic.<br />
World Champion powerlifter, deadlift<br />
world record holder and addict of<br />
defying the human condition.<br />
squat variations for shapelier legs<br />
THE DUMBBELL<br />
BOX SQUAT<br />
THE HACK<br />
SQUAT<br />
THE GOBLET<br />
SQUAT<br />
THE FRONT<br />
SQUAT<br />
THE OVERHEAD<br />
SQUAT<br />
THE DUMBBELL<br />
FARMER’S SQUAT<br />
THE SINGLE LEG/<br />
PISTOL SQUAT<br />
44<br />
JULY - AUGUST <strong>2017</strong> |
BIG EXERCISES<br />
YIELD BIG<br />
RESULTS<br />
EXERCISES SUCH<br />
AS SQUATS AND<br />
DEADLIFTS WILL<br />
GENERATE MORE<br />
OVERALL BODY<br />
STRENGTH THAN<br />
ANY OTHER<br />
EXERCISE THERE<br />
IS. Not only do<br />
they build a strong<br />
foundation of<br />
strength, but they<br />
also develop a<br />
powerful base for<br />
unilateral training,<br />
which includes<br />
exercises such as<br />
lunges and singleleg<br />
variations<br />
that are key to<br />
developing shapely<br />
legs.<br />
To make the<br />
changes you seek,<br />
your body must<br />
also be ‘stressed’.<br />
Muscle demands<br />
intensive hard<br />
work. This level of<br />
work requires you<br />
to challenge your<br />
legs and overcome<br />
your physical<br />
strength limitations<br />
to drive adaptation.<br />
These core<br />
exercises (squats<br />
and deadlifts),<br />
including their<br />
various variations<br />
such as front<br />
squats, Zercher<br />
squats, split squats,<br />
and stiff-legged<br />
deadlifts, should<br />
constitute the meat<br />
of your lowerbody<br />
sessions,<br />
with auxiliary work<br />
from single-leg<br />
exercises like the<br />
lunge and all its<br />
variations, singleleg<br />
deadlifts and<br />
its equivalents, and<br />
step-ups and skater<br />
squats. These are<br />
just a few of the<br />
exercises and their<br />
alternatives that will<br />
lay the groundwork<br />
for building great<br />
legs.<br />
So step off the<br />
machines, select<br />
heavier weights,<br />
and start pushing<br />
your boundaries.<br />
Basically, look<br />
around you and<br />
notice what<br />
everyone else is<br />
doing in your local<br />
gym, then do the<br />
opposite. If you<br />
want to change<br />
your body, you<br />
need to challenge<br />
it. Simple! Coupling<br />
your cardio with<br />
some high kicks,<br />
hamstring curls<br />
and the formidable<br />
‘yes-no’ machine<br />
is going to get<br />
you that ITC in the<br />
same way a glass<br />
of sand will quench<br />
your thirst.<br />
Ladies, don’t<br />
be intimidated<br />
by barbell squats,<br />
deadlifts and heavy<br />
lunges. These<br />
bad boys of the<br />
gym room are<br />
what will get your<br />
legs screaming<br />
for a pair of hot<br />
pants. Including<br />
these big lifts<br />
into your training,<br />
and adding some<br />
high-intensity<br />
conditioning in the<br />
form of hill sprints,<br />
stair sprints or sled<br />
pushes will not only<br />
build lean muscle,<br />
but will also strip<br />
away fat faster than<br />
you can say “lifting<br />
big makes me<br />
bulky”.<br />
I’m not<br />
suggesting you<br />
load up that bar<br />
and attack it with<br />
reckless abandon,<br />
though. Start small,<br />
<br />
coach and test<br />
your limits safely.<br />
Deadlifting,<br />
squatting, and<br />
lunging with heavy<br />
kettlebells in a low<br />
rep range is a great<br />
start. Build up from<br />
there and advance<br />
your repertoire<br />
under the correct<br />
guidance.<br />
Ultimately your<br />
rate and degree<br />
of progress will lie<br />
in the improved<br />
strength capacity<br />
you create, which<br />
will enable you to<br />
train at a higher<br />
intensity as your<br />
neural drive and<br />
nervous system<br />
adapt in response<br />
to the increased<br />
workload.<br />
Women should<br />
no longer be<br />
subjected to<br />
the ‘yes-no’<br />
machines, ab<br />
classes, stomach<br />
crunches and<br />
butt blasters.<br />
Shapely legs,<br />
whatever that<br />
may mean to you,<br />
are crafted using<br />
the fundamental<br />
exercises I have<br />
mentioned and<br />
by sticking to the<br />
basics that have<br />
always worked.
form<br />
<br />
SINGLE-SIDE BIRD DOG<br />
Have you mastered the plank?<br />
What about the 3-point plank? Well then,<br />
we’ve got the next core-busting move that<br />
will improve your strength and stability,<br />
and build even better abs.<br />
HIPS: Keep your hips<br />
square and level – do not allow<br />
them to rotate to one side to<br />
compensate.<br />
BACK: Keep your<br />
spine and neck in a<br />
neutral position. Do<br />
not arch your lower<br />
back.<br />
SHOULDERS: Keep<br />
your shoulders square<br />
and parallel to the<br />
Do not allow the<br />
shoulders to tilt up to<br />
one side (usually the<br />
side of the<br />
raised arm).<br />
LEFT ARM: Reach<br />
your left arm up<br />
and forward, until<br />
it is at or near<br />
<br />
HEAD AND NECK:<br />
Maintain alignment in<br />
your head, neck and<br />
spine, with your gaze<br />
<br />
LEFT LEG: Extend<br />
your left leg straight back<br />
and up behind<br />
you, until it is at or near<br />
<br />
the leg above hip height.<br />
ABDOMINALS:<br />
Throughout the<br />
exercise, keep your core<br />
muscles braced.<br />
RIGHT ARM: Keep the<br />
supporting arm extended<br />
and directly underneath the<br />
shoulder.<br />
<br />
WHAT IT WORKS:<br />
This exercise targets the<br />
core stabiliser muscles,<br />
which include the muscles<br />
in your lower back<br />
(erectors), glutes, transverse<br />
abdominis, external<br />
obliques, and<br />
psoas muscles.<br />
RIGHT LEG: Maintain a 90-degree<br />
bend in the supporting leg at<br />
the knee, while keeping your knee<br />
directly underneath your hip.<br />
Performed by Nicole Warburg Dressed by Puma<br />
<br />
functional muscle activation during all<br />
movements, rotary stability, improved<br />
spinal alignment, reduced low-back<br />
pain, postural control, shoulder<br />
stability, hip alignment, shoulder<br />
mobility and spinal stabilisation.<br />
TO START: Drop<br />
down onto your<br />
hands and knees<br />
in the quadruped<br />
position. Ensure that<br />
your knees are under<br />
your hips and your<br />
hands are under your<br />
shoulders.<br />
TO FINISH: Hold the pose<br />
for 5-10 seconds once<br />
you’re in the extended<br />
single-side bird dog<br />
position, then slowly return<br />
to the start and repeat the<br />
exercise sequence on the<br />
opposite side. Complete 5 to<br />
10 repetitions on each side.<br />
CAUTION: Executing this<br />
exercise correctly requires<br />
above-average levels of<br />
core strength. It is therefore<br />
advisable to progress to this<br />
<br />
the plank and its other<br />
variations, as well as the<br />
standard bird dog.<br />
46<br />
JULY - AUGUST <strong>2017</strong> |
Cristina Silva<br />
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AN EXCLUSIVE INTERVIEW WITH<br />
AFRICA’S FITTEST WOMAN<br />
CELESTE’S<br />
CROSSFIT<br />
COMEBACK<br />
HSPU:<br />
<strong>Africa</strong>’s Fittest Woman, Celeste MacIntosh was<br />
fresh off the plane after CrossFit Regionals, held<br />
in Madrid, Spain, when we caught up with her at<br />
Jo’burg’s iconic strength and conditioning facility, The Yard<br />
Athletic.<br />
She had just competed in what is arguably the most<br />
competitive CrossFit region – Meridian Regionals – thanks to<br />
the sheer number of countries it encompasses and the high<br />
calibre of athletes who compete, particularly those from Europe.<br />
And despite the many challenges she faced on route to<br />
<br />
placing 18th overall. “That’s a seven-place improvement over<br />
last year, which I’m happy with,” said Celeste.<br />
<br />
second since the new regional structure was implemented,<br />
<br />
<br />
though, which made it all the more rewarding,” she adds.<br />
An acronym for the ‘hand<br />
stand push-up’ BW exercise.<br />
48<br />
OVERCOMING<br />
ADVERSITY<br />
However, while the result<br />
itself is worth celebrating,<br />
Celeste was more elated at the<br />
fact that her development and<br />
progress now seems to be back<br />
on track after taking a serious<br />
knock in 2015.<br />
<br />
at the CrossFit Games in 2015,<br />
which is the pinnacle of the sport,<br />
so I put everything I had into my<br />
preparation,” recalls Celeste.<br />
“While my build-up went well and<br />
I was feeling strong, on the day I<br />
<br />
perform anywhere near my peak.<br />
I realise now that when the stress<br />
of competing kicked in, my body<br />
shut down.”<br />
Bitterly disappointed at her<br />
result, Celeste returned home to<br />
assess what had gone wrong. “I<br />
began consulting with US-based<br />
homeopath, Dr Drobot, who<br />
suggested I have a full blood<br />
panel.”<br />
JULY - AUGUST <br />
When the diagnoses came<br />
back, the reason for her underperformance<br />
was clear – she was<br />
suffering from adrenal failure. “It<br />
was more severe than adrenal<br />
fatigue, or what many athletes<br />
term overtraining syndrome or<br />
burnout. My hormone levels were<br />
all over the place... the doctor<br />
said I had the oestrogen levels<br />
of a post-menopausal woman,<br />
for example. I had also failed to<br />
pick up on an important health<br />
indicator, as I’d lost my period. I<br />
initially thought this was normal<br />
for female athletes who train at<br />
my level, but I now know that<br />
it’s not, and that it should set off<br />
alarm bells.”<br />
UNDER-RECOVERY<br />
When Celeste and her medical<br />
team delved deeper into<br />
the cause of her condition a<br />
multifactorial picture emerged.<br />
“It was clear that I wasn’t<br />
eating enough to support<br />
the metabolic and anabolic
demands of my workouts,<br />
as I was training up to<br />
six hours a day. I was<br />
also pushing too hard in<br />
training and getting back<br />
to full-on training too soon<br />
after competitions. In my<br />
case, my adrenal failure was<br />
more about under-recovery,<br />
rather than overtraining,” she<br />
explains.<br />
Following her diagnosis<br />
and based on the results<br />
<br />
step towards recovery was<br />
complete rest. “It was strange<br />
because, other than the<br />
underperformance at The<br />
<br />
once I stopped and rested<br />
I realised how hectic my<br />
condition was and just how<br />
tired and rundown I had<br />
become. That’s when I started<br />
to feel terrible and my health<br />
spiralled. I was chronically<br />
fatigued, I had no appetite,<br />
<br />
wildly – I lost between 3-5<br />
kilos some weeks.” It was a<br />
<br />
says she didn’t feel like herself<br />
throughout most of 2016.<br />
HITTING RESET<br />
However, under the<br />
guidance of Dr Drobot,<br />
she started seeing<br />
improvements in her<br />
condition. “He prescribed<br />
a few homeopathic<br />
treatments to assist my<br />
recovery. <br />
sceptical, but I followed his<br />
regimen, which included<br />
different plant extracts and<br />
a detox where I had to cut<br />
meat from my diet for three<br />
weeks.”<br />
She also had blood panels<br />
done every second month to<br />
monitor her hormone levels<br />
<br />
was returning to normal.<br />
“This is the best indicator of<br />
progress with a condition like<br />
this.”<br />
By November 2016 Celeste<br />
says that she was starting to<br />
get back to normal health. “I<br />
had my energy back and felt<br />
I could push my conditioning<br />
ahead of the CrossFit<br />
Throwdown in Dubai.<br />
However, in the lead-up to<br />
what is arguably the second<br />
biggest CrossFit competition<br />
in the world, my training<br />
consisted of shorter interval<br />
sessions, which wasn’t<br />
enough to prepare me to<br />
compete at the highest level.<br />
I also arrived there sick. So,<br />
if I’m honest, I wasn’t ready.<br />
I knew I was working hard,<br />
but we weren’t seeing the<br />
results.”<br />
That’s when Celeste<br />
decided to part ways with<br />
her then coach, Robin Lyons<br />
from Opex <strong>Fitness</strong>. “It wasn’t<br />
for any other reason than<br />
I felt she was being too<br />
conservative following my<br />
adrenal issues, which is totally<br />
understandable as she didn’t<br />
want me to relapse. However,<br />
<br />
someone who could push me<br />
beyond my limits, and I soon<br />
found that person in John<br />
Singleton, founder of The<br />
Progrm.”<br />
Since joining John’s team,<br />
Celeste has been making<br />
great gains, which culminated<br />
in her recent achievement at<br />
Meridian Regionals. “Athletes<br />
need to realise that coaching<br />
is highly individualised. If<br />
you aren’t seeing results<br />
it may not be a matter of<br />
bad methods, but rather<br />
a misalignment of coach<br />
and athlete. In John I’ve<br />
found someone who knows<br />
how to push me past what<br />
I previously thought was<br />
possible.”<br />
NEW APPROACH<br />
In addition to her new<br />
training regimen, Celeste<br />
has also overhauled her<br />
diet, which has given her<br />
more energy and strength.<br />
“I’m eating more now. In<br />
fact, I now eat almost as<br />
much as my husband! I’m<br />
now recovering faster and<br />
my conditioning is better<br />
than ever. I actually have a<br />
lower body fat percentage<br />
now than I did when I was<br />
eating less. My moods have<br />
also improved and are more<br />
stable, and I have better skin<br />
and hair.”<br />
Her new diet consists of<br />
more carbs, mostly from<br />
vegetables, with additional<br />
sources like oats, sweet<br />
potatoes, basmati rice, rye<br />
bread, and fruits like bananas.<br />
She’s also eating slightly less<br />
protein, but more healthy<br />
natural fats. “I’ve starting<br />
eating a lot of salads, too,<br />
especially after my time<br />
in Spain, on camp in Gran<br />
Canaria and then in Madrid.<br />
The Spanish make the most<br />
amazing salads, with most of<br />
the ingredients still raw which<br />
is so much more nutritious.”<br />
In addition, she now uses<br />
Athletes need to realise that<br />
coaching is highly individualised<br />
USN PureFit Recover twice<br />
a day after every training<br />
session to replenish glycogen,<br />
aid recovery with fast-acting<br />
whey protein, and electrolytes<br />
<br />
also take USN BCAA Amino<br />
<br />
amazing – during workouts,<br />
and USN BlueLab Wheytella<br />
<br />
after training. I use USN<br />
Beta-Alanine before workouts<br />
as it’s a lactic acid buffer that<br />
helps boost performance.”<br />
She has also reduced<br />
her caffeine intake and has<br />
cut pre-workouts from her<br />
supplement plan to reduce<br />
the impact that stimulants<br />
have on her adrenals. “I also<br />
visit JirehClinic for weekly PRP<br />
and vitamin-enriched drips<br />
with Karel de Haas.”<br />
FUTURE<br />
PLANS<br />
Celeste is back to training<br />
six to seven hours a day,<br />
and aims for a top 10<br />
<br />
<br />
major weakness, which is my<br />
endurance. This seems to be<br />
the direction that competitive<br />
CrossFit is taking. With a solid<br />
strength base, our focus will<br />
be on building my endurance<br />
with John’s high-volume<br />
training approach. It really is<br />
another level for me, but it’s<br />
already delivering the results I<br />
know I’m capable of.”<br />
Celeste also plans to tackle<br />
a few local CrossFit comps,<br />
including the Battle of Jukskei<br />
and <strong>Africa</strong>n Champs. A<br />
place on the Commonwealth<br />
Championships team headed<br />
for Brisbane is also in her<br />
crosshairs, having already met<br />
the qualifying standards in<br />
weightlifting – she just needs<br />
to be selected for the team.<br />
As for The Games, Celeste<br />
says that’s a longer-term<br />
goal. “While the Games carry<br />
great prestige, getting there<br />
is a massive challenge, as<br />
is the level of competition<br />
when you get there. I want<br />
to achieve that goal at some<br />
stage, but that’s a few years<br />
off, I think. Right now I’m just<br />
happy to be moving in the<br />
right direction again,” she<br />
concludes.<br />
Images By Ruby Wolff http://rubywolff.photoshelter.<br />
<br />
49
fit<br />
SLIDE IT<br />
OUT!<br />
SLIP AND SLIDE YOUR<br />
WAY TO SHAPELY<br />
LEGS AND ABS,<br />
WHEREVER YOU ARE<br />
Photography by James Patrick | jamespatrickphotography.com<br />
Performed by Joy Kushner joykushner<br />
HOW TO DO IT:<br />
Perform this<br />
workout in a circuit<br />
fashion.<br />
Complete 20 reps of each<br />
exercise before moving to<br />
the next exercise. Repeat<br />
3-5 times to complete the<br />
workout.<br />
Rest for<br />
60 seconds<br />
between<br />
rounds.<br />
<br />
1. Skater lunges<br />
2. Double knee tucks<br />
3. Reverse lunges<br />
4. Plank mountain climbers<br />
5. Side lunges<br />
6. Plank jacks<br />
7. Posterior plank to L-sit slides<br />
<br />
9. Spiderman plank slides<br />
10. Elbow kneeling plank circles<br />
11. Glute bridge single-leg slide outs<br />
50<br />
Commercially<br />
he Valslide<br />
slide.com), developed<br />
brity trainer Valerie<br />
Waters of Los Angeles,<br />
these discs have a slippery<br />
side made of plastic and<br />
a foam-padded grip side.<br />
This design lets your hands<br />
or feet glide over a carpet<br />
<br />
while you perform a variety<br />
of variations to standard<br />
strength exercises, often<br />
with little or no impact forces<br />
on joints.<br />
JULY - AUGUST <strong>2017</strong> | <br />
1<br />
SKATER LUNGES<br />
The setup: Stand with your hands on your hips<br />
and your left foot on a slider.<br />
How to do it: Slide your left foot back and to the<br />
side, behind your right leg. Slide out as far as possible<br />
while simultaneously bending your right (supporting)<br />
g. Slide your left foot back as you return to the<br />
starting position. Repeat for the required reps before<br />
pe<br />
erforming on the other side.
2<br />
DOUBLE KNEE<br />
TUCKS<br />
The setup: Start in the<br />
extended plank position,<br />
<br />
directly under your shoulders<br />
and both your feet on sliders.<br />
How to do it: Pull your<br />
knees in and under your torso<br />
towards your chest. Push your<br />
feet back out to the extended<br />
plank position and repeat for<br />
the required reps.<br />
FORM TIP: Keep your core<br />
engaged and don’t lift your<br />
hips too high.<br />
3<br />
REVERSE<br />
LUNGES<br />
The setup: Stand with<br />
your feet together and<br />
one foot on a slider.<br />
How to do it: Slide your<br />
foot behind you as you<br />
bend your supporting leg<br />
to 90 degrees. Slide your<br />
foot back to the starting<br />
position and repeat for<br />
the required reps before<br />
swapping sides.<br />
4<br />
PLANK<br />
MOUNTAIN<br />
CLIMBERS<br />
The setup: Start in the<br />
extended plank position<br />
with your arms under<br />
your shoulders and each<br />
foot on a slider.<br />
How to do it: Slide<br />
one leg in and under<br />
your torso towards<br />
your chest. Extend it<br />
back to the starting<br />
position, then repeat<br />
the movement with the<br />
other leg. Continue in<br />
this fashion with a rapid<br />
tempo.<br />
FORM TIP:<br />
Focus on pulling<br />
the trailing<br />
leg back up<br />
by contracting<br />
your glutes on<br />
the same side.<br />
HACK<br />
YOUR<br />
SLIDE<br />
There are a number<br />
of alternatives, and<br />
hacks, that will deliver a<br />
similar effect. The most<br />
popular alternative is<br />
conventional furniture<br />
sliders (also known as<br />
furniture gliders), but<br />
enterprising exercise<br />
addicts have also<br />
successfully used:<br />
paper and plastic<br />
plates,<br />
tupperware lids,<br />
socks<br />
and, in a pinch, towels.<br />
WHY<br />
SLIDERS<br />
WORK<br />
atever form of slider<br />
you select, this type<br />
of training works by<br />
enabling your body<br />
to work unilaterally<br />
(one side at a time),<br />
which creates instability<br />
to improve core and<br />
stabiliser strength, while<br />
also ensuring you work<br />
against a bit of friction<br />
for some resistance.<br />
FORM TIP: Keep your core<br />
engaged and don’t lift your hips<br />
too high.<br />
Sliders are small<br />
and portable,<br />
which means you can<br />
conveniently pop them<br />
in a suitcase, travel bag<br />
or even a work bag to<br />
take your workout with<br />
you wherever you go.<br />
A<br />
<br />
51
working<br />
unilaterally<br />
creates<br />
instability to<br />
improve core<br />
and stabiliser<br />
strength<br />
5<br />
SIDE LUNGES<br />
The setup: Stand with<br />
one foot on a slider.<br />
How to do it: Slide your<br />
foot out to the side while<br />
sitting back into a semisquat<br />
by bending your<br />
supporting leg. Slide your<br />
foot back in to return to the<br />
starting position. Perform all<br />
the reps on one side before<br />
swapping over.<br />
FORM TIP: Keep<br />
your sliding leg<br />
straight, maintaining<br />
a slight bend in<br />
the knee, and your<br />
weight on your<br />
supporting leg.<br />
FORM TIP: Do not allow your<br />
hips to drop, and keep your<br />
core engaged throughout the<br />
movement.<br />
6<br />
PLANK JACKS<br />
The setup: Start in the<br />
extended plank position with your<br />
arms under your shoulders and<br />
each foot on a slider.<br />
How to do it: Slide both legs out<br />
to the sides, until at least hipwidth<br />
apart, then slide them back<br />
together to complete one rep.<br />
Repeat as quickly as possible.<br />
7<br />
POSTERIOR PLANK<br />
TO L-SIT SLIDES<br />
The setup: Sit on the ground<br />
and place both your heels on the<br />
sliders, with your legs extended<br />
in front of you. Place your hands<br />
on the ground behind your hips.<br />
How to do it: Drive through your<br />
hands and heels as you extend<br />
your hips up toward the ceiling<br />
to move into the posterior plank.<br />
Press your chest out and squeeze<br />
your glutes as you bridge up.<br />
Lower your hips back down until<br />
they’re a few centimetres off<br />
the ground and slide your hips<br />
back between your hands into<br />
the L-sit position, keeping your<br />
legs straight. Hold this position<br />
for a count before sliding your<br />
legs back out and bridging up to<br />
repeat the movement sequence.<br />
52<br />
Note: The closer you bring<br />
your feet in toward your torso,<br />
the more mobility you need to<br />
execute the bridge.<br />
JULY - AUGUST <strong>2017</strong> | <br />
FORM TIP: Relax your head back as you bridge<br />
up into the posterior plank.<br />
FORM TIP: Keep your hips<br />
elevated throughout the exercise.<br />
8<br />
BUTTERFLY GLUTE<br />
BRIDGE SLIDES<br />
The setup: Lie face up on the<br />
ground. Place the bottoms of<br />
your feet together, with the outer<br />
sides of your feet on the sliders.<br />
Let your knees fall open into the<br />
<br />
How to do it: Engage your core<br />
as you drive through the outsides<br />
of your feet to extend your hips<br />
and bridge up. Slide both feet<br />
away from you, keeping your<br />
hips in the same position. Pull<br />
your feet back in. Repeat for the<br />
required reps.
9<br />
SPIDERMAN PLANK<br />
SLIDES<br />
The setup: Start in the extended<br />
plank position with your arms<br />
under your shoulders and each<br />
foot on a slider.<br />
How to do it: Slide your right<br />
leg out and up to the outside of<br />
your right arm. Slide your right<br />
leg back to the starting position,<br />
then repeat the movement on<br />
your left side.<br />
FORM TIP: Focus on engaging<br />
your core and using this move to<br />
open the hips.<br />
FORM TIP: Keep your core engaged, and<br />
maintain the position of your shoulders and hips<br />
throughout the movement.<br />
10<br />
ELBOW KNEELING<br />
PLANK CIRCLES<br />
The setup: Start in a kneeling<br />
position and place both your<br />
elbows on the sliders.<br />
How to do it: Slide one arm<br />
forward and then out to the slide,<br />
before sliding it back in toward<br />
your chest to return to the starting<br />
position. Repeat the circular<br />
sliding pattern on the other side.<br />
11<br />
GLUTE<br />
BRIDGE<br />
SINGLE-LEG<br />
SLIDE OUTS<br />
The setup: Lie face<br />
up on the ground,<br />
with your knees<br />
bent and both feet<br />
on the sliders.<br />
How to do it:<br />
Engage your<br />
core, glutes and<br />
hamstrings as you<br />
drive through your<br />
feet to extend your<br />
hips and bridge<br />
up. Slide one foot<br />
away from you until<br />
your leg is almost<br />
straight. Slide<br />
your foot back in,<br />
keeping your hips<br />
elevated. Repeat<br />
on the other side.<br />
FORM TIP: Keep your hips in the<br />
same elevated position throughout<br />
the exercise.<br />
<br />
53
mind<br />
muscle<br />
SHOULD YOU<br />
SHARE YOUR<br />
goals?<br />
BY Pedro van Gaalen<br />
Do you want to lose 10kg?<br />
Do you want to run your<br />
Great!<br />
Write your goal down, put it<br />
somewhere where you can see it,<br />
but before you tell anyone about<br />
it, consider this...<br />
THERE IS ALSO<br />
PSYCHOLOGICAL<br />
RESEARCH THAT<br />
SUGGESTS THAT A<br />
PUBLIC STATEMENT<br />
OF YOUR INTENTIONS<br />
MAY IN FACT HINDER,<br />
NOT HELP, YOUR<br />
CAUSE<br />
I<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
This, say many<br />
behavioural economists, is<br />
often enough of an incentive<br />
to drive people to stick<br />
to their plans and see the<br />
process through to the end.<br />
However, there is also<br />
psychological research<br />
available that suggests that<br />
a public statement of your<br />
intentions may in fact hinder,<br />
not help, your cause.<br />
THIS... IS OFTEN<br />
ENOUGH OF AN<br />
INCENTIVE TO DRIVE<br />
PEOPLE TO STICK TO<br />
THEIR PLANS AND<br />
SEE THE PROCESS<br />
THROUGH TO THE END.<br />
54<br />
JULY - AUGUST <strong>2017</strong> |
SOCIAL REALITY<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
The theory of social reality was proposed<br />
in 1933 by W. Mahler, who found that<br />
if a person announced the solution to a<br />
problem, and it was acknowledged by<br />
others, it then become a concept in the<br />
brain, even if the solution hadn’t actually<br />
been achieved.<br />
More contemporary research has since<br />
emerged, most notably from New York<br />
University psychology professor Peter<br />
Gollwitzer, author of the book Symbolic<br />
Self-Completion, and a team of researchers<br />
including Paschal Sheeran, Verena Michalski,<br />
and Andrea Siefert. <br />
<br />
<br />
<br />
<br />
<br />
Published in the journal Psychological<br />
Science (May, 2009), the multifaceted study<br />
titled “When Intentions Go Public: Does<br />
Social Reality Widen the Intention-Behavior<br />
Gap?”, found that those participants who<br />
kept their intentions private were more<br />
likely to achieve their goals than those who<br />
THOSE WHO<br />
ANNOUNCED THEIR<br />
GOALS ONLY WORKED<br />
FOR AN AVERAGE<br />
OF 41 MINUTES AND<br />
REPORTED FEELING<br />
SATISFIED WITH<br />
THEIR WORK.<br />
made their intentions<br />
public and were<br />
acknowledged by<br />
others.<br />
Conducting four<br />
different tests on<br />
students enrolled in different faculties and<br />
studying different professions, including<br />
psychology and law, the team asked<br />
participants to state their career-related<br />
goals via a questionaire or by writing them<br />
down. Some were kept secret while others<br />
were shared and discussed with researchers<br />
or in groups.<br />
One group of participants, which consisted<br />
of law students, was later asked to assist with<br />
<br />
They were given 45 minutes to conduct<br />
research on case work. Participants were told<br />
to write down a personal goal for the project,<br />
with half of the students announcing to the<br />
group their commitment to the goal, while<br />
the others kept their goal secret.<br />
The students were told to work as<br />
hard as they could, but that they were<br />
able to quit whenever they wanted. The<br />
psychologists measured the actual work<br />
done by those who ‘went public’ and those<br />
who kept their goals to themselves.<br />
<br />
<br />
<br />
<br />
whereas those who didn’t share their<br />
goals before starting worked for the full<br />
45 minutes and reported feeling like they<br />
still had work to do, but were nevertheless<br />
motivated by it.<br />
Participants who<br />
<br />
were more<br />
to their<br />
goals than those who<br />
made their <br />
and were<br />
<br />
<br />
<br />
55
SELF-IDENTITY<br />
The mental process of<br />
... may<br />
even release some of the same<br />
that come<br />
with actually achieving a goal.<br />
I FEEL GOOD<br />
A similar effect was witnessed<br />
when researchers followed up<br />
with another group – psychology<br />
students – two weeks after they<br />
were asked to state their careerrelated<br />
intentions. Those who had<br />
kept them secret had done more<br />
work since the initial interaction<br />
than those who had shared<br />
their intentions with the<br />
experimenters.<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
suggest that our need to create a particular<br />
identity is an important motivator when<br />
<br />
Gollwitzer believes that declaring our<br />
intentions to work hard is a symbolic act<br />
and contributes to the goal of completing<br />
our self-identity.<br />
However, when other people know of<br />
the identity goal we’re chasing, we often<br />
substitute actually doing work toward<br />
achieving that goal with the intent of<br />
doing the work. This is what psychologists<br />
commonly refer to as self-completion<br />
theory: <br />
<br />
<br />
<br />
<br />
While we all need to put in the hard<br />
work toward becoming, say, a competitive<br />
bikini athlete, the fact that we already told<br />
everyone we want to compete on stage can<br />
end up being the rationalisation we need<br />
to not work as hard as we should to achieve<br />
that goal. This mental substitution happens<br />
when we communicate our self-image to<br />
others using words rather than actions. In<br />
the case of sharing your goal to step on<br />
stage, your motivation to work hard won’t<br />
be as strong if you’ve already created this<br />
self-image through a new social reality,<br />
according to this psychological theory.<br />
This, they explained, happens<br />
because we all have ‘identity<br />
symbols’ in our mind that shape our<br />
self-image. Since both actions and<br />
talk create symbols in your brain,<br />
<br />
that it “neglects the pursuit of<br />
further symbols.”<br />
Stated more simply, the mental<br />
process of visualising future success<br />
has the ability to convince our<br />
subconscious mind that it’s already<br />
happened, and may even release<br />
some of the same feel-good<br />
hormones that come with actually<br />
achieving a goal. In short, telling<br />
someone about your big plans<br />
and ambitions can be almost as<br />
emotionally rewarding as actually<br />
achieving it.<br />
SO, SHOULD YOU BLAB?<br />
<br />
<br />
<br />
<br />
<br />
<br />
In the Gollwitzer-led study, the<br />
researchers concluded that “the effect is<br />
limited to committed individuals - those<br />
who are most eager to reach their identity<br />
goals”. It is also important to consider that<br />
the goals used to motivate in the study<br />
were established by the researchers, not the<br />
individuals themselves, and it’s the goals<br />
we establish for ourselves that are the most<br />
powerful for motivation.<br />
<br />
<br />
declaration of your intent may outweigh<br />
the potential drawbacks. For instance,<br />
when it comes to achieving goals such<br />
<br />
making better food choices when you eat<br />
out at a restaurant, having shared your<br />
goal with someone you trust and who is<br />
willing to hold you accountable can be very<br />
powerful. In these instances, the potential<br />
consequences of your actions – or lack<br />
thereof – can also be a powerful social<br />
motivator and, therefore, an effective<br />
commitment device.<br />
<br />
<br />
<br />
<br />
<br />
<br />
In these instances, when you embark on<br />
a big undertaking, it is probably better to<br />
share your sub-goals – like train six times a<br />
<br />
within the next 6 months – instead of the<br />
overarching goal.<br />
Accordingly, considering when to share<br />
your goals and when to keep them secret<br />
is not always an easy either-or decision.<br />
The answer will depend on a myriad<br />
factors, including the nature of your goal,<br />
the people who you plan to tell, and your<br />
preferences in relation to social pressure.<br />
What you do need to keep in mind, though,<br />
is that if you’re going to tell people, then<br />
you’ll need to ensure that this approach<br />
doesn’t rob you of the incentive to achieve<br />
your goal.<br />
56<br />
JULY - AUGUST <strong>2017</strong> |
AVAILABLE ON<br />
freddy.co.za<br />
or at the following stores:<br />
JHB | Bryanston<br />
Shop 45<br />
Bryanston Shopping Centre<br />
Cnr William Nicol<br />
and Ballyclare Drive<br />
JHB | Dainfern<br />
Shop 26<br />
Dainfern Square,<br />
Cnr William Nicol<br />
and Broadacres Avenue<br />
JHB | Kyalami<br />
Shop 18<br />
Kyalami Corner<br />
Cnr R55 & Main Road<br />
PTA | Menlyn Maine<br />
Shop 64B<br />
Menlyn Maine<br />
Central Square<br />
Cnr Corobay<br />
& Aramist Street<br />
CPT | Greenpoint<br />
Shop 30<br />
Cape Quarter Square<br />
27 Somerset Road<br />
KZN | Ballito<br />
Shop 636A<br />
Ballito Junction,<br />
Leonora Drive,<br />
Dolphin Coast<br />
Freddy<strong>South</strong><strong>Africa</strong><br />
FreddySA
#STRONGWOMEN<br />
Inspiring stories of<br />
transformation and<br />
success from 4 everyday<br />
strong women<br />
If you take a moment to look around<br />
<br />
<br />
may be. It’s not just your fave celebrity,<br />
powerful businesswoman, that sporting icon,<br />
<br />
<br />
what it means to be #StrongWomen.<br />
They’re all around us. They’re everyday<br />
moms, wives, daughters, sisters, and<br />
businesswomen, just like us... just like these<br />
strong fitness magazine readers...<br />
58<br />
JULY - AUGUST <strong>2017</strong> |
Mariaan van Zyl<br />
Mariaan has always been<br />
tough; a bit stronger<br />
physically than most women,<br />
and this is what enabled her<br />
to follow her passion and<br />
pursue a competitive career<br />
as a real strong woman.<br />
HER CHALLENGES<br />
Mariaan required surgery when<br />
she tore off all the ligaments in<br />
her knee. As a result, she still<br />
suffers from tendinitis, but she<br />
refuses to let this stop her.<br />
Finding the correct equipment<br />
to train with is another<br />
challenge, since you can’t just<br />
<br />
right tools to condition yourself<br />
for her chosen sport. Being<br />
strong and having good skills<br />
go hand in hand in strongman<br />
competitions.<br />
#STRONGWOMEN MOMENT<br />
Mariaan won the SA u/75kg<br />
strong woman championship<br />
title at the Rand Easter show<br />
this year. “This is a great honour<br />
<br />
to defend my title next year.<br />
I’m planning to compete in<br />
other strongman competitions<br />
throughout the year, and as<br />
a supplement to my training<br />
I will compete in powerlifting<br />
competitions, too”, she said.<br />
HER INSPIRATION<br />
Marius Pudzianowski, Nicole<br />
Wilkins, Lauren Fischer, and<br />
Dane Lin Baily, among many<br />
others.<br />
Patience Mushaya<br />
Patience ditched the yo-yo diet<br />
lifestyle and hit the weight room<br />
to get results. Today she’s an<br />
inspiration to many women and<br />
helps others achieve their goals<br />
through her bootcamp classes.<br />
HER CHALLENGES<br />
Finding time to exercise. She’s<br />
realised that one doesn’t need<br />
to visit the gym all the time to<br />
<br />
minutes, do a home workout, or<br />
even dance while your chicken is<br />
in the oven, it’s enough to keep<br />
<br />
amazes her) seeing how her body<br />
responds to her routines, from the<br />
simplest thing like being able to<br />
do more burpees weekly, to losing<br />
the mummy tummy, of course.<br />
#STRONGWOMEN MOMENT<br />
<br />
is a wife, a mom to two, and a<br />
businesswoman. A year ago she<br />
decided that she was fed up with<br />
yo-yo dieting, so she jointed a<br />
gym that specialises in fat loss.<br />
<br />
weights). With her dedication to<br />
<br />
unwanted fat for good and started<br />
building a strong body. Since<br />
then she’s been getting women<br />
together for bootcamp classes, to<br />
encourage each other and excel in<br />
their exercise goals together.<br />
HER INSPIRATION<br />
“I follow Monika Human on<br />
<br />
amazingly strong and inspires me<br />
daily!” says Patience.<br />
FAVOURITE #STRONGWOMEN<br />
QUOTE<br />
“I can do anything<br />
through Christ who<br />
strengthens me”.<br />
“I psych myself with this quote<br />
before I up my weight game each<br />
week...”<br />
Tsholofelo Leballo<br />
Looking at Tsholofelo, you<br />
would never say that she<br />
was ever frail and ill. Today,<br />
stronger than ever before, her<br />
goal is to create awareness<br />
around health and inspire<br />
others to live healthily.<br />
HER CHALLENGES<br />
Tsholofelo has overcome<br />
tuberculosis and Stevens-Johnson<br />
syndrome. After her diagnosis,<br />
and numerous stints in healthcare<br />
facilities, she focused on the one<br />
thing she could change – her<br />
<br />
from doing the most basic things<br />
like walking at pace, she’s built up<br />
<br />
her overall health and helped her<br />
overcome serious illness.<br />
HER FAVOURITE<br />
#STRONGWOMEN QUOTE<br />
From a quote by Andrew Jackson<br />
”She is as gentle as a<br />
Dove and as brave as a<br />
Lioness.”<br />
#STRONGWOMEN MOMENT<br />
She now uses her newfound<br />
to<br />
create awareness and help other<br />
women and youth to strengthen<br />
themselves through her initiative<br />
‘’. She fell ill<br />
<br />
used the challenge of improving<br />
<br />
function and capacity, while<br />
also rebuilding her body and<br />
regaining her strength.<br />
Candice Whitehead<br />
From overweight mom to<br />
competitor and show promoter,<br />
<br />
the word ‘go-getter’.<br />
HER CHALLENGES<br />
Candice had bariatric surgery in<br />
<br />
of her body weight. She then<br />
went on to dedicate herself to<br />
her training to improve her health<br />
and achieve her ideal physique.<br />
She weighed 92kg when she<br />
<br />
<br />
healthy meals and exercising on a<br />
regular basis.<br />
#STRONGWOMEN MOMENT<br />
In May this year Candice stepped<br />
<br />
competing in the Novice Provincials<br />
and placed 2nd in her Bikini<br />
line-up.<br />
FAVOURITE #STRONGWOMEN<br />
QUOTES<br />
“This is a marathon, not<br />
a sprint!”<br />
“Don’t tell me I can’t! I<br />
will show you I can!”<br />
“Be your own success<br />
story!”<br />
HER INSPIRATION<br />
“You owe it to yourself and your<br />
loved ones to take back your<br />
<br />
chronic illnesses along with the<br />
extra weight.” Candice is inspired<br />
by her family and those who<br />
have helped her succeed in this<br />
journey.<br />
<br />
week transformation challenge.<br />
“Take before and after photos,<br />
even if the changes are small –<br />
forward is forward! Keep a food<br />
diary and set training goals. Hire<br />
a coach or personal trainer... just<br />
<br />
<br />
HER FAVOURITE<br />
#STRONGWOMEN QUOTE?<br />
“Do better than<br />
yesterday, be better than<br />
yesterday, rise above<br />
them all.”<br />
HER INSPIRATION<br />
Letshego Zulu. “She is a perfect<br />
combination of strength and<br />
grace. Her resilience and<br />
ability to keep going is hugely<br />
inspirational,” she says.
HOW TO<br />
EARN MORE<br />
DISCOVERY<br />
VITALITY ACTIVE<br />
POINTS TO<br />
BOOST YOUR<br />
HEALTH AND<br />
YOUR REWARDS<br />
HOW TO...<br />
BOOST YOUR<br />
BENEFITS<br />
<strong>South</strong> <strong>Africa</strong>’s leading medical aid<br />
service provider, Discovery Health,<br />
incorporates the Vitality Active Rewards<br />
programme to encourage members<br />
to stay active by rewarding them with<br />
Are you a<br />
member? Here’s your guide on how to<br />
<br />
<strong>Fitness</strong> trackers also measure<br />
steps taken and award points<br />
<br />
9,999 steps a day you earn<br />
50 points<br />
steps will get you 100<br />
points<br />
The weekly maximum goal is 900<br />
You can earn more points by:<br />
1GET A FITNESS<br />
TRACKING DEVICE<br />
Earn up to 300 points for<br />
every workout. Vitality<br />
active points are awarded<br />
to measurable parameters,<br />
such as steps taken, heart<br />
rate training zones, or<br />
speed work (a calculation of<br />
average distance over time<br />
<br />
These can only be effectively<br />
measured by using a<br />
<br />
In<br />
addition, if you’re looking to<br />
have this sync up with your<br />
Discovery Vitality points,<br />
the device needs to belong<br />
to the partner network.<br />
The following devices are<br />
recognised by Discovery<br />
Health and sync to the<br />
rewards system.<br />
100<br />
POINTS<br />
200<br />
POINTS<br />
300<br />
POINTS<br />
HOW MUCH WILL YOU EARN:<br />
30+ minutes of a light workout at<br />
<br />
30-59 min of a moderate workout<br />
<br />
60+ min of a moderate workout at<br />
<br />
30+ min of a vigorous workout at<br />
<br />
SUPPORTED DEVICES<br />
APPLE<br />
WATCH<br />
SAMSUNG<br />
GEAR<br />
WATCH<br />
POLAR GARMIN FITBIT HEALTH<br />
APP<br />
SUUNTO TOMTOM S-HEALTH<br />
APP<br />
iHEALTH MISFIT WITHINGS JAWBONE<br />
Step Tracking Speed Tracking Heart Rate Tracking
Why do I need<br />
to earn more<br />
points?<br />
The more points<br />
you earn, the<br />
greater the<br />
rewards and<br />
<br />
you receive from<br />
Discovery and<br />
<br />
meeting weekly<br />
targets you get<br />
rewarded with<br />
free coffees and<br />
food discounts,<br />
and by reaching<br />
multiple weekly<br />
goals you’re<br />
eligible for cash<br />
<br />
bookings, gym<br />
fees and even<br />
<br />
Basically you’re<br />
unlocking cash<br />
back and added<br />
rewards just by<br />
<br />
* The rewards<br />
programme is<br />
constantly expanding,<br />
so visit www.discovery.<br />
co.za for an up-to-date<br />
list of reward partners.<br />
3GET<br />
MOVING<br />
By attending a park<br />
run or Run/Walk for<br />
Life 5km+ you’ll earn<br />
<br />
points aren’t based<br />
on your heart rate<br />
or activity level, just<br />
on your attendance<br />
<br />
Attending a partner<br />
health club, Run/Walk<br />
for Life, or Preggi<br />
Bellies earns you <br />
points <br />
4FIND OUT<br />
YOUR<br />
VITALITY AGE<br />
By completing<br />
various online<br />
questions to establish<br />
your Vitality Age, you<br />
will earn <br />
2GET<br />
COMPETITIVE<br />
Your workouts can<br />
earn as much as <br />
points* by upgrading<br />
to the endurance or<br />
high performance<br />
<br />
is designed for<br />
members who train<br />
in peak performance<br />
<br />
it you are required<br />
to apply online and<br />
complete an eligibility<br />
<br />
<br />
5KNOW YOUR<br />
HEALTH STATUS<br />
This can earn you anywhere<br />
between <br />
points towards your annual<br />
<br />
(Note: Service provider fees<br />
<br />
priced separately as you’re<br />
making use of specialists<br />
within the Vitality Wellness<br />
<br />
Examples are:<br />
Vitality health check: Up to<br />
<br />
<br />
<br />
Vitality high performance<br />
<br />
<br />
<br />
<br />
points<br />
Giving electronic consent<br />
<br />
race event attendance<br />
or previous device<br />
recorded vigorous<br />
<br />
<br />
This category earns<br />
more points per active<br />
session, calculated on<br />
your HR and training<br />
<br />
Performance category<br />
has a weekly limit of<br />
* Check www.<br />
discovery.co.za for the points<br />
allocations vs workout activities<br />
300<br />
POINTS<br />
600<br />
POINTS<br />
1200<br />
POINTS<br />
3000<br />
POINTS<br />
6EAT HEALTHILY<br />
<br />
cash back at Pick ‘n Pay or<br />
Woolworths on a range of<br />
HealthyFood items, activate<br />
<br />
every HealthyFood item<br />
you purchase, you receive<br />
, uptoa<br />
<br />
<br />
dietician to consult on your<br />
<br />
<br />
You don’t ‘need’ a heart rate monitor.<br />
Event attendance also scores you points<br />
Unlock rewards<br />
and benefits<br />
The rewards programme<br />
will set a weekly<br />
personalised goal for you,<br />
based on your activity<br />
<br />
the goal increases in<br />
small increments on a<br />
weekly basis to keep you<br />
<br />
Maximum targets per<br />
week:<br />
Standard Vitality<br />
<br />
High<br />
<br />
<br />
race events points<br />
*requires proof of race completion<br />
5 – 9km walking/running event<br />
0,5 – 1km swimming event<br />
25 – 49km cycling event<br />
10 – 20km walking/running event<br />
1,1 – 3km swimming event<br />
50 – 99km cycling event<br />
21 – 41km walking/running event<br />
3,1 – 5,9km swimming event<br />
100 – 179km cycling event<br />
42km+ walking/running event<br />
6km+ swimming event<br />
180km+ cycling event<br />
<br />
up by just being healthy. And it’s not just scoring<br />
on savings or rewards – we feel their reward<br />
<br />
you more incentive to push harder as it monitors<br />
weekly activity. And after all, who doesn’t like<br />
hitting their goals every day?<br />
62<br />
JULY - AUGUST <strong>2017</strong> |
Not for Sale to Persons Under the Age of 18
fat<br />
FAT LOSS<br />
<br />
and healthy through<br />
the prime decades of<br />
your life<br />
IN YOUR 20s, 30s & 40s<br />
Oh, to be twenty-two years<br />
old again... Back then we<br />
could get away with midnight<br />
takeout stops after a night on the<br />
town with the girls, without worrying<br />
too much about the impact on our<br />
waistlines. And if we did put on a few<br />
kilos during a weekend away, some<br />
fasted cardio could quickly get us back<br />
in shape.<br />
Unfortunately, though, the metabolic<br />
superpowers possessed by your 20-something<br />
self don’t last forever, especially the closer<br />
you are to the age of 35. This happens for<br />
a variety of reasons – some lifestyle related<br />
and others as part of the natural physiological<br />
changes that our bodies experience as we<br />
age.<br />
HORMONAL CHANGES<br />
<br />
to the age-related decline in our ability to<br />
lose weight, or keep it off, is a shift in our<br />
hormones.<br />
Due mainly to changes in our productive<br />
systems, we experience shifts in the natural<br />
release of powerful hormones that affect our<br />
metabolism, and our ability to lose weight or<br />
keep our appetites under control.<br />
Our lifestyles also change. We enter<br />
the workplace and are exposed to greater<br />
levels of stress. We also work longer hours,<br />
with less time to exercise or prepare healthful<br />
meals. Then we start a family, and pregnancy<br />
wreaks havoc with our hormones once again.<br />
And then we have even less time to dedicate<br />
to looking after ourselves, and, yes, don’t<br />
forget about all the additional stress that<br />
comes with motherhood!<br />
Combine these factors with poor eating<br />
habits and we create a hormonal cascade<br />
that tends to send our weight spiralling<br />
out of control in our 30s. Many of us are<br />
therefore often left trying to pick up the<br />
pieces in our 40s to regain some semblance<br />
of health and vitality.<br />
However, this need not be the case. By<br />
simply being aware of the factors that affect<br />
us in our 20s, 30s and 40s, we can take the<br />
<br />
fabulous at any age.<br />
BY SIMPLY BEING AWARE<br />
OF THE FACTORS THAT<br />
AFFECT US IN OUR 20s, 30s<br />
AND 40s, WE CAN TAKE THE<br />
APPROPRIATE STEPS TO<br />
ENSURE WE STAY FIT AND<br />
FABULOUS AT ANY AGE.<br />
64<br />
JULY - AUGUST <strong>2017</strong> |
IN YOUR20s<br />
There’s a reason why 20-somethings seem<br />
care-free – they can generally get away<br />
with a lot more when it comes to their<br />
dietary and lifestyle choices.<br />
You’re in your prime reproductive years,<br />
which means powerful hormones are<br />
coursing through your veins, which stoke your<br />
metabolism. You’re therefore less likely to add<br />
weight if your diet is a bit off.<br />
<br />
you’ll be able to tackle many physical<br />
challenges without too much fuss, or effort.<br />
And don’t forget that this is also the time in<br />
your life when you’ll have the most ‘me time’,<br />
which gives you the freedom to train as often<br />
and as much as you want.<br />
Just don’t let this fool you into thinking you<br />
can overeat and overtrain to keep your weight<br />
in check. The truth is that your 20s are a<br />
crucial time because the habits you create<br />
during this decade will hopefully set you up<br />
for success in your 30s and 40s.<br />
With that in mind, use your<br />
20s to kick common unhealthy<br />
practices such as yo-yo dieting,<br />
extreme calorie restriction, fad diets,<br />
and excessive or extreme exercise<br />
practices, and rather focus on<br />
establishing the healthy habits that<br />
will serve you well throughout the<br />
rest of your life.<br />
Another habit to nip in the bud<br />
in your 20s is the mindlessness that<br />
accompanies our attachment<br />
to smartphones and tablets.<br />
<br />
checking social media or<br />
responding to email is a<br />
<br />
Practise mindfulness in everything you do<br />
– modern society is already too distracted.<br />
You’ll derive greater joy from your time in the<br />
gym and the nourishment of the healthful<br />
food you eat if you do.<br />
Always remember, what you do, and how and<br />
what you eat during every decade will have an<br />
impact on the next phase of your life. It is therefore<br />
establish during your 20s the<br />
foundation <br />
A Spot Of Trouble<br />
A study conducted by the<br />
American Academy of<br />
Dermatology found that 45% of<br />
American women between the<br />
ages of 21 and 26 will experience<br />
adult acne, which is generally<br />
attributed to hormonal changes,<br />
as well as stress, poor eating<br />
habits, smoking, and the use of<br />
cosmetics that block pores.<br />
do...<br />
do ’t...<br />
Follow a healthy, balanced diet that you can<br />
maintain for the rest of your life. Focus on eating<br />
predominantly whole, natural foods such as fruits<br />
and vegetables, and healthy sources of animal<br />
protein.<br />
Make more informed decisions when eating<br />
out or when drinking alcohol (avoid soft<br />
drinks or sodas and fruit juice as mixers). Always<br />
choose the best of the less<br />
healthy options available.<br />
Drink mostly water.<br />
Move more, and<br />
more often, whether<br />
it’s walking, dancing<br />
it up, or exercising.<br />
Be mindful of your<br />
total calorie intake.<br />
Follow fa and restrictive eating<br />
regimens.<br />
Consume processed foods, synthetic<br />
<br />
and sugar.<br />
Exclude entire food groups. Rather<br />
understand the impact and role of each<br />
macronutrient and make educ<br />
about what, how much and w<br />
eat them, especially carbs.<br />
Believe that you can abuse<br />
your body in your 20s and<br />
reverse the damage in your<br />
30s and 40s! This is the time<br />
to build a solid foundation,<br />
not start your slide into a<br />
lifetime of illness, injury and<br />
poor health.<br />
<br />
65
IN YOUR30s<br />
It’s not uncommon to see the number on<br />
the scale start to creep up once you hit<br />
your 30s as the changes to your body and<br />
lifestyle become more pronounced.<br />
Usually, in our late 20s and early 30s, our<br />
<br />
to hold on to, or even build muscle. This<br />
effectively lowers our metabolism as we lose<br />
this important metabolically-active tissue.<br />
It is also around this time that many<br />
women today decide to start a family.<br />
It can often be a struggle to lose the<br />
baby weight gained during pregnancy,<br />
especially amid this metabolic slowdown<br />
and hormonal shift.<br />
However, it’s by no means<br />
impossible, especially<br />
if you remain within the<br />
healthy recommended<br />
weight ranges during<br />
your pregnancy by eating<br />
properly and remaining as<br />
active as possible.<br />
By the age of 35,<br />
fertility levels also start<br />
to naturally decrease<br />
and you may even begin<br />
entering early-stage perimenopause,<br />
which can<br />
cause mood swings, sleep<br />
do...<br />
disturbances, or even anxiety.<br />
Managing stress also becomes more<br />
important. You have more commitments in<br />
life, be it at work or at home, and when<br />
stress levels spin out of control, powerful<br />
hormones that impact our health and<br />
waistline start to dominate our endocrine<br />
system. When these hormones, such<br />
as cortisol and adrenalin are released in<br />
excess, our body reacts by entering survival<br />
mode. This generally leads to excess<br />
fat storage and rampant cravings, and,<br />
eventually, lethargy, chronic tiredness and<br />
mood swings as our metabolism slows.<br />
Eventually, in severe cases, we start<br />
to experience adrenal fatigue, which<br />
can then lead to thyroid dysfunction – a<br />
condition that is becoming increasingly<br />
more prominent among 30-something<br />
females these days.<br />
In our late 20s <br />
early 30s, our hormonal<br />
making it<br />
harder to hold on to, or<br />
even build muscle. This<br />
effectively lowers our<br />
metabolism<br />
don’t...<br />
WEIGHT WATCH<br />
According to the BMI<br />
Calculator website, a 30-yearold<br />
woman who weighs<br />
68kg will burn<br />
approximately 47<br />
fewer calories each<br />
day than a 20-yearold<br />
woman of the<br />
same weight.<br />
Evolve from the<br />
cardio queen of your<br />
20s into a lean, mean<br />
weight-lifting diva<br />
in your 30s to build<br />
more muscle.<br />
Add more protein to your iet to help increase<br />
the anabolic effect of your weight training and build more muscle<br />
tissue. Whey protein is always a great addition to any diet!<br />
Become a carb connoisseur. There is still no reason to go<br />
no-carb, but eat the right type and amount of complex, natural<br />
carbohydrates to aid your metabolism and maintain optimal<br />
hormonal function.<br />
De-stress, however you can. Exercise is a great stress reliever,<br />
and also helps to shift the hormonal balance back to normal<br />
by releasing more feel-good hormones and reducing stress<br />
hormones.<br />
Get your hormonal function checked, at least every few years,<br />
especially after the age of 35. Prevention will always be easier,<br />
and better than trying to treat hormonal dysfunction.<br />
Be too hard on<br />
yourself.<br />
Swing from one<br />
extreme to the other,<br />
be it with regard to your<br />
diet or your exercise routines. Consistency is the key to a healthy,<br />
balanced lifestyle in your 30s.<br />
Restrict yourself – it can be unhealthy, both mentally and<br />
physically.<br />
Consume processed foods, synthetic hydrogenated and trans<br />
<br />
Treat your training time<br />
as expendable when<br />
things get busy. Your<br />
gym session needs to<br />
be as important as your<br />
work meetings or family<br />
commitments, so keep it<br />
in your diary as a recurring<br />
appointment.<br />
66<br />
JULY - AUGUST <strong>2017</strong> |
IN YOUR40s<br />
After the celebrations for your big 4–0<br />
die down, you’ll soon realise that you<br />
are losing muscle mass at a more rapid<br />
rate. In fact, by the age of 40 you’d have<br />
likely lost up to 10% of your muscle mass<br />
(especially if you didn’t follow our advice<br />
for your 30s), which means you may be<br />
burning around 100 fewer calories per day<br />
than you were 10 years ago.<br />
You also need to start paying careful<br />
attention to your bone health as<br />
osteoporosis becomes a bigger concern,<br />
especially as you approach menopause.<br />
Accordingly, at this age, your efforts in<br />
the gym need to be taken up a notch, with<br />
more work against resistance and added<br />
load-bearing exercises to maintain muscle<br />
tissue and strengthen bones, cartilage and<br />
tendons and ligaments.<br />
However, you also want to start adding in<br />
more cardio to strengthen the cardiovascular<br />
system, particularly the heart, to maintain<br />
optimal function as you age.<br />
It’s also time to make a dietary shift to<br />
fortify your body with more vitamins and<br />
minerals, particularly vitamin D, calcium and<br />
magnesium. For these reasons, a greater<br />
focus on supplementation during this period<br />
of your life may be warranted – just consult<br />
your doctor to determine exactly what is<br />
lacking from your diet and which products<br />
<br />
Your 40s are also an important time to<br />
start considering your mobility and functional<br />
everyday strength, to ensure you age well<br />
<br />
years. For these reasons, adding workouts<br />
such as yoga, Pilates and mobility work<br />
to your weekly training regimen is highly<br />
recommended, if you haven’t already<br />
done so in your 30s.<br />
No matter your current age, always<br />
remember that the lifestyle choices you<br />
make today will either slow down or speed<br />
up the physiological changes associated with<br />
ageing. Consider what your actions today<br />
will mean for you, your health and your<br />
longevity in years to come. Ultimately,<br />
the better the choices you make now, the<br />
<br />
well into your 50s, 60s and 70s.<br />
sarcopenia<br />
total<br />
muscle mass decreases<br />
by nearly 50% between<br />
the ages of 20 and 90. In<br />
general, a person will lose<br />
between 1 3% of their<br />
lean muscle mass per<br />
year after the age of 40.<br />
USE IT OR LOSE IT!<br />
Sarcopenia: Age-related muscle<br />
<br />
begin to shrink and reduce in<br />
number. The cells responsible<br />
for building new muscle also<br />
dwindle, especially if we don’t<br />
exercise or move against<br />
resistance.<br />
on’t...<br />
<br />
healthful, balanced<br />
diet <br />
Adjust down your daily<br />
calorie intake based on your daily<br />
energy expenditure, slowing<br />
metabolism and changing body<br />
composition.<br />
<br />
Get regular endocrine<br />
function tests to pre-empt any<br />
of the conditions that become more<br />
prevalent during this period in your life.<br />
Consume more healthy, natural fats in your diet<br />
and reduce slightly the amount<br />
of carbohydrates you eat to<br />
meet changing macronutrient<br />
requirements as you age.<br />
he cardio and mobility or<br />
hing. Your exercise habits need to<br />
change to meet the physical demands of<br />
a changing body.<br />
Rely solely on popping pills<br />
and mixing powders to<br />
maintain your health and<br />
vitality. Stick to a programme<br />
of regular movement, with<br />
lots of exercise and a natural<br />
whole food diet.<br />
<br />
67
mindmuscle<br />
THE MIND’S<br />
ROLE IN<br />
recovery<br />
BY Laetitia Dee, Life Coach | www.laetuslife.com<br />
WWhen I was 11 years old I was<br />
involved in a major car accident...<br />
it’s funny how your whole life can<br />
change in an instant. On that day, while we<br />
were standing next to the road waiting for<br />
the towing service to arrive I had no way<br />
of knowing that the trajectory of my life<br />
would experience a tectonic shift because<br />
of what had just happened.<br />
From that moment on living with back pain<br />
and drinking pain killers became part of my<br />
life. While I was still in school I visited the<br />
physiotherapist numerous times for treatment,<br />
but as I got older these sessions became less<br />
effective over time.<br />
In adulthood I became overweight and,<br />
in 2006, one of the reasons I wanted to lose<br />
weight was to alleviate the chronic back pain<br />
I had been living with for nearly a decade. I<br />
subsequently lost 30 kilos after completely<br />
changing my lifestyle and starting to exercise.<br />
Making these changes and the resultant<br />
weight loss provided some relief, at least for<br />
a few years, but I was yet to realise the full<br />
extent and severity of my back problems.<br />
From 2007 to 2014 I lifted incrementally<br />
heavier weights and started doing highimpact<br />
exercises such as sprints and box<br />
jumps. I was, however, completely oblivious to<br />
the impact that these choices and behaviours<br />
had on my injury and it subsequently got<br />
much worse.<br />
By the start of 2016, I had reached a<br />
point where nothing worked any more and<br />
my symptoms had become progressively<br />
more severe. I was experiencing numbness<br />
in my left leg, which was an indication of<br />
possible nerve impingement, so I went for<br />
<br />
decreased the amount of exercise I did, all in<br />
the hope of alleviating the pain, but nothing<br />
worked.<br />
I then made an appointment with a<br />
neurosurgeon and he sent me for an MRI,<br />
<br />
herniated and that I had a nerve impingement<br />
<br />
options: we could take the conservative route,<br />
namely treatment by a biokineticist for six<br />
weeks, or surgery. However, he made it clear<br />
that if my condition didn’t improve following<br />
the physiotherapy, I would then require<br />
surgery.<br />
<br />
subjects that I needed to pass with distinction<br />
to gain admission to an Honours degree in<br />
<br />
was not on my side, so even though the<br />
doctor had given me two options, it felt as<br />
if life only gave me one. I knew that surgery<br />
would be inevitable.<br />
It was on 18 July 2016 that I consequently<br />
received a two-level lumbar fusion. While the<br />
operation was a success, I knew immediately<br />
that my life would never be the same again.<br />
<br />
many of my daily routines would need to<br />
change, and that I would need to consider my<br />
back with regard to everything I did from that<br />
day on.<br />
Despite being informed about the many<br />
things that would change and the many<br />
adjustments I would need to make in life, I<br />
soon realised that there are things that you go<br />
through after a big operation that no one can<br />
prepare you for.<br />
68<br />
JULY - AUGUST <strong>2017</strong> |
THESE ARE THE<br />
EMOTIONAL<br />
AND PHYSICAL<br />
ADJUSTMENTS I HAD<br />
TO MAKE FOLLOWING<br />
SURGERY, AND WHAT<br />
I LEARNT ABOUT<br />
OVERCOMING INJURY<br />
FROM A MENTAL<br />
PERSPECTIVE:<br />
1BEING<br />
DEPENDENT<br />
ON PEOPLE IS<br />
HARD<br />
I’m a very independent person<br />
and I love taking care of myself.<br />
Accordingly, one of the hardest<br />
things after my surgery was the<br />
excessive dependence on other<br />
people. I wasn’t allowed to drive<br />
my car or even drive in a car with<br />
someone else. I was therefore<br />
home-bound for about nine<br />
weeks.<br />
We often think that it would be<br />
nice to stay at home and to not<br />
be expected to go anywhere.<br />
Well, I can guarantee you that<br />
as soon as you’re not allowed<br />
to go anywhere, your home can<br />
seem like a prison and becomes<br />
a source of frustration.<br />
<br />
following my surgery I even<br />
needed (and was fortunate<br />
enough to have) a dedicated<br />
person who washed me in my<br />
bed every day. I’ll be honest and<br />
admit that on more than one<br />
occasion I cried because the<br />
thought of being so dependent<br />
on someone else affected me<br />
<br />
following quote in my head every<br />
day: “This too shall pass.”<br />
2MY BODY<br />
WILL NEVER<br />
BE THE SAME<br />
AGAIN<br />
In my opinion, one of the<br />
hardest things after surgery<br />
is making peace with the fact<br />
that your body will never be<br />
the same again. Even though<br />
<br />
even though the surgery was a<br />
success, your body will never<br />
again be in the state it was<br />
before it was so badly damaged.<br />
<br />
with on an emotional level<br />
as you still want to do all the<br />
things you were previously<br />
capable of, but your body just<br />
can’t do them, or at least not<br />
to the same degree or level.<br />
<br />
unsettling.<br />
During this stage of recovery<br />
I found that it is crucial to<br />
focus on the positives and<br />
all the things that you can still<br />
do, instead of only focusing<br />
on the things you no longer<br />
can. I always tell my clients that<br />
mindset is everything and that<br />
how you choose to see life is<br />
crucial to determining your<br />
happiness.<br />
I know this can be challenging,<br />
though, as even I struggled to<br />
apply my own advice during my<br />
recovery. On a daily basis I had<br />
to make a conscious decision<br />
to rather focus on all the things<br />
that I could still do and all the<br />
things that I could be grateful<br />
for, instead of focusing on the<br />
negatives or my limitations.<br />
However, choosing positivity<br />
over negativity is not something<br />
that comes naturally.<br />
3LETTING GO<br />
OF WHAT<br />
WAS<br />
During my recovery I realised<br />
that the thing that screws us<br />
up most in life is the picture<br />
we have in our head of how<br />
our life was supposed to be.<br />
Following my surgery I soon<br />
realised that if I wasn’t willing to<br />
let go of the idealised concept<br />
of what I thought my life should<br />
be, I would simply prolong the<br />
recovery process as I expended<br />
my limited mental energy, which<br />
I needed to accept my new<br />
reality.<br />
Complete recovery required<br />
that I let go of some of the<br />
things that I used to do<br />
and love. One of the biggest<br />
challenges was letting go of<br />
traditional weight training,<br />
because my doctor told me that<br />
after surgery I could no longer,<br />
under any circumstances, lift<br />
heavy weights like I used to as<br />
this could lead to further injury<br />
which may require more surgery.<br />
After hearing this news I had<br />
to make a choice: Would I focus<br />
on the fact that I can’t train with<br />
weights any more, or would<br />
<br />
training, as I had to remain<br />
active, and rather see it as a new<br />
challenge and as an opportunity<br />
to broaden my horizons?<br />
I know from personal<br />
experience that you<br />
can’t accept something<br />
new in your life if<br />
you are using all your<br />
available mental<br />
energy to hold on to<br />
the past.<br />
4<br />
Therewillbe<br />
good days<br />
and bad<br />
days<br />
One of the hardest<br />
things that I had<br />
to get used to<br />
after my surgery<br />
was the fact that<br />
some days were<br />
still going to be<br />
tougher than<br />
others. From<br />
my experience I<br />
can attest to the<br />
fact that physical<br />
healing is a threesteps-forwardtwo-steps-back<br />
process. I realised<br />
that the sooner<br />
I allow myself<br />
to embrace and<br />
enjoy the good<br />
days, and accept<br />
and deal with the<br />
bad days, the less<br />
emotional stress I<br />
would experience.<br />
5CREATING<br />
A NEW<br />
REALITY<br />
<br />
healing process, though, was<br />
creating a new reality for myself.<br />
I needed to create a new life and<br />
new habits that took my physical<br />
limitations into consideration.<br />
I want to emphasise that the<br />
creation of a new reality is<br />
a process that starts in your<br />
mind. I realised that if I can’t<br />
<br />
ways of training and new ways<br />
of enjoying my life, I will forever<br />
be stuck in the reality of what<br />
I thought my life should have<br />
looked like.<br />
I therefore wanted to<br />
write this article to provide<br />
encouragement to those who<br />
have gone through a life-altering<br />
event or surgery. While your life<br />
might never be the same again,<br />
I want you to know that you can<br />
create a new reality, and that this<br />
new reality can be even better<br />
than your previous one.<br />
At the end of the day it all<br />
comes down to your mindset<br />
and your perspective. A lifealtering<br />
event or surgery can<br />
either create stagnation in your<br />
life or it can help you to grow as<br />
a person. I eventually chose to<br />
grow by allowing my surgery to<br />
push my perceived limits as part<br />
of my quest to create a better<br />
version of myself. Whether you<br />
choose to use your situation as<br />
a springboard to a new, positive<br />
mindset, or a crutch to dwell<br />
on the past and lament your<br />
situation, is, at the end of the day,<br />
entirely your choice.<br />
<br />
69
suppnews<br />
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70<br />
JULY - AUGUST <strong>2017</strong> |
eaderrecipe<br />
#<strong>Fitness</strong>ReaderRecipe<br />
Winning recipe supplied by By Elize Marie<br />
WHAT SHE USED:<br />
PROTEIN<br />
CLOUD<br />
CAKES<br />
A GREAT GUILT-FREE RICE<br />
CAKE REPLACEMENT<br />
WIN!<br />
WIN A YEAR’S<br />
SUPPLY OF YOUR<br />
FAVOURITE WHEY<br />
PROTEIN!<br />
One tablespoon of full-cream cream cheese contains<br />
50 calories and 6g of saturated fat.<br />
The calcium and phosphorous content of cream<br />
cheese also make it an ideal healthful food to help<br />
<br />
Submit your reader’s recipe and you<br />
could win a year’s supply of USN<br />
Whey Protein. Email<br />
<br />
<strong>Fitness</strong>magSA and<br />
USNSA<br />
recipe and food photo! Simple as<br />
that! #<strong>Fitness</strong>ReaderRecipe<br />
Did you know?<br />
3 large eggs<br />
3 tbsp cream cheese<br />
Pinch of cream of tartar (or ¼ tsp)<br />
1 stick of Canderel sweetener (2g)<br />
1 scoop Wheytella USN Protein Powder<br />
(1 loose level scoop - no more)<br />
1 tsp cocoa powder (optional) of gluten-<br />
<br />
2 scoops USN Vanilla Protein<br />
½ tsp baking powder<br />
1 tbsp cinnamon<br />
HOW SHE MADE THEM:<br />
1 Pre-heat oven to 150°C<br />
and move your oven rack<br />
<br />
2 Get all your equipment<br />
and utensils ready to work<br />
as quickly as possible<br />
once you fold in the two<br />
mixtures and get it onto<br />
your baking sheet and<br />
into the oven before the<br />
mixture starts to melt or<br />
<br />
3 Spray your baking sheets<br />
with Spray & Cook and<br />
<br />
4 Separate the 3 egg<br />
whites and yokes into two<br />
separate mixing bowls<br />
(make sure there is no yolk<br />
in your egg whites)<br />
5 <br />
until soft, then add to the<br />
<br />
stick of Canderel, scoop<br />
of Wheytella protein<br />
powder and teaspoon of<br />
<br />
Mix with a stick blender<br />
or electric mixer until a<br />
<br />
<br />
6 Add the cream of tartar to<br />
<br />
the egg whites until they<br />
<br />
7 Take your egg yolk protein<br />
mixture and gently fold it<br />
<br />
Stop immediately when<br />
your two mixtures are<br />
folded in together with the<br />
<br />
Take care not to over mix<br />
and loosen the stiffness<br />
<br />
let this mixture stand or it<br />
<br />
8 Take the spoon and<br />
quickly and carefully<br />
<br />
onto the prepared baking<br />
sheets, in 10-12cm<br />
circles that are 1-2cm<br />
high (makes roughly 10<br />
<br />
with the mixture too long<br />
<br />
9 Carefully place onto the<br />
middle rack of the oven<br />
and bake undisturbed for<br />
20 minutes, until golden<br />
<br />
10 Remove from the oven<br />
and carefully lift with a<br />
broad spatula onto the<br />
<br />
cakes will now be fragile,<br />
like a baked meringue,<br />
<br />
11 Once completely cooled<br />
(+/- 30 minutes), place<br />
in an air-tight container<br />
overnight as this<br />
changes the texture to a<br />
more chewy bread-like<br />
consistency<br />
12 Add your preferred<br />
<br />
Prep time 10 minutes | Baking time 20 minutes<br />
Cooling time 30 minutes | “Curing” time overnight<br />
Serving size: 10 protein cloud cakes<br />
Following rigorous consumer taste testing<br />
performed in <strong>South</strong> <strong>Africa</strong>’s leading<br />
supplement retailers, USN released<br />
BLUELAB 100% Whey Protein – a<br />
whey protein product that still includes<br />
the premium ingredients sourced from<br />
the world’s best suppliers, with the added
Check out my favourites<br />
PRODUCT REVIEW<br />
BY SHELBY JESSICA NEVES, 2016 USN Face of <strong>Fitness</strong><br />
TRUST BAR<br />
Guilt-free indulgence is here, all the<br />
way from America! USN’s new Trust<br />
Bar is high in quality protein, low in<br />
impact carbs and sugar, and with 0g<br />
of unhealthy trans fats. It’s available in<br />
3 delicious flavours – Vanilla Cupcake<br />
(with real cake sprinkles inside!),<br />
Chocolate Coconut and Peanut Butter<br />
flavours. The protein content per bar<br />
is 22g and it contains a mere 2 to 3g<br />
of sugar, which makes it the perfect<br />
on-the-go low-carb protein fix. It is<br />
a good source of prebiotic fibre as<br />
well. When you struggle to stick to<br />
healthier choices this winter and the<br />
carb craving struggle is real, rather opt<br />
for the USN Trust Bar as the ideal cheat<br />
as part of your healthy lifestyle! It’s the<br />
best tasting protein bar yet!<br />
BCAA AMINO+<br />
Amino acids are crucial to<br />
enhance the performance and<br />
stamina of your muscles during<br />
training sessions, and for recovery<br />
afterwards. BCAA Amino+<br />
contains the optimal BCAA ratio<br />
of 2:1:1 in relation to its L-Leucine,<br />
L-Isoleucine and L-Valine content,<br />
offering a total of 5g of BCAAs per<br />
serving. In addition, it includes 2g of<br />
L-Glutamine and 500mg L-Citrulline<br />
Malate, with vitamins, phosphates<br />
and electrolytes also added to the<br />
formulation to further enhance<br />
muscle recovery. BCAA Amino+ can<br />
be taken before, during and after<br />
training sessions to give your body<br />
what it needs to train harder and<br />
recover faster!<br />
BLUELAB 100%<br />
PREMIUM WHEY<br />
Since the launch of the BlueLab 100%<br />
Premium Whey it has become a firm<br />
favourite in my daily regimen to boost<br />
muscle support and recovery, and<br />
deliver optimal nitrogen retention and<br />
amino acid conversion. The protein<br />
content is derived from cross flow<br />
ultra-filtrated whey protein isolate,<br />
hydrolysate and concentrate, and it<br />
is soy-free. It also includes ToleraseL<br />
for easy digestion. The flavours are<br />
amazing! My favourite is the Caramel<br />
Popcorn with real protein crisps. It’s<br />
also available in Choc-Peanut, Double<br />
Choc Rocky Road, Wheytella and the<br />
ever-popular Chocolate, Strawberry,<br />
and Vanilla flavours. I use it before and<br />
after training, and in the evenings<br />
for optimal muscle recovery.
supplement<br />
WHEY<br />
FLAVOUR<br />
BY Pedro van Gaalen<br />
ltin<br />
category in the supplement<br />
market. That means margins are tight as<br />
manufacturers compete on price, and on<br />
protein content and quality.<br />
Consumers therefore tend to fall into one<br />
of two categories – those who are willing to<br />
pay a premium for products that offer the<br />
best quality whey protein with the highest<br />
protein content, and the price-sensitive<br />
<br />
terms of quality to afford this supplement<br />
staple.<br />
According to Gareth Powell, Technical<br />
Manager for Ascendis Sports Nutrition, whey<br />
is and always will be a cornerstone in the<br />
<br />
that practically any consumer can make use<br />
of it, irrespective of their goal.”<br />
FRONTLINE BATTLEGROUND<br />
However, a new frontier in the battle for<br />
the hearts and minds (and share of pocket)<br />
of supplement consumers has emerged,<br />
t,<br />
with manufacturers introducing<br />
major innovations in product<br />
<br />
to capture market share<br />
and gain a market-leading<br />
position in what is<br />
generally considered the<br />
'gateway' product to all<br />
other supplements.<br />
<br />
caught up to and, in some<br />
cases, is now leading the<br />
international sports nutrition market, offering<br />
a wide range of supplements as an everyday<br />
<br />
regard to whey, this is predominantly in the<br />
<br />
a dynamic that keeps retailers and consumers<br />
interested. This ultimately ensures that<br />
brands are spending money on innovation to<br />
push the boundaries on product quality and<br />
the organoleptic properties of the products<br />
they manufacture.”<br />
This view is echoed by Matthew Haldenby,<br />
founder of Titan Nutraceutical Technologies<br />
(TNT), which manufacturers the TNT Mercury<br />
<br />
competitive local whey market now offers<br />
<br />
<br />
“To maintain our unique position as<br />
a brand we reviewed consumer buying<br />
<br />
“<strong>South</strong> <strong>Africa</strong> has<br />
caught up to and, in some cases,<br />
is now leading the international<br />
sports nutrition market.”<br />
- GARETH POWELL, TECHNICAL MANAGER FOR ASCENDIS SPORTS NUTRITION<br />
<br />
purchase frequency directed towards<br />
<br />
to not go for the generic options available<br />
to us locally, preferring rather to look at the<br />
<br />
<br />
three delicious dessert variants sourced<br />
from Holland that we are proud to put our<br />
name to, in the form of Cream Toffee, Vanilla<br />
Caramel and Chocnut Butter whey options,”<br />
explains Matthew.<br />
And while it is physique athletes, and<br />
<br />
consumers that form the core of the<br />
supplement industry, Gareth suggests that<br />
innovations like these have helped grow<br />
the market by creating broader appeal to<br />
attract people such as business professionals,<br />
Flavour options have<br />
helped grow the market<br />
by creating broader appeal<br />
to attract people such as<br />
business professionals,<br />
housewives,<br />
young moms<br />
and active retirees.
housewives, young moms and active retirees.<br />
<br />
add in an easier to reach global supply chain<br />
<br />
materials, and enhanced technology around<br />
the blending process, and supplement<br />
brands, irrespective of their size, are now<br />
offering a broader range of gourmet, food-<br />
<br />
spectrum of consumers.”<br />
LOCAL INNOVATION<br />
A supplement company at the forefront<br />
<br />
undoubtedly Ultimate Sports Nutrition<br />
(USN). The company recently introduced<br />
a consumer-based research programme<br />
<br />
used to develop a new pre-workout<br />
product.<br />
<br />
give consumers what they want,” explains<br />
Donato Colangelo, Marketing Director at<br />
<br />
we can grow the industry and therefore the<br />
brand, too.”<br />
Having said that, Donato explains that<br />
brands often go wrong by assuming they<br />
<br />
<br />
<br />
forcing them to take what you offer, and<br />
that requires clear two-way communication<br />
Caramel Popcorn is<br />
one of USN’s most<br />
<br />
is part of four unique<br />
<br />
have been developed<br />
by the consumer, for<br />
the consumer.<br />
between a brand and th<br />
To open these channe<br />
communication, USN use<br />
product development plat<br />
consumers with a number<br />
tactile changes the brand w<br />
introduce to their whey prot<br />
This consisted of rigorous<br />
taste testing performed in S<br />
<strong>Africa</strong>'s leading supplement<br />
which helped USN to develo<br />
r customers.”<br />
f<br />
of products that include the p<br />
ingredients sourced from the<br />
best suppliers, with the added a<br />
the BlueLab<br />
m to engage<br />
new taste and<br />
planning to<br />
n range.<br />
consumer<br />
a range<br />
ium<br />
d's<br />
peal of<br />
<br />
<br />
<br />
supplement market as there have been<br />
few breakthrough developments in the<br />
sector over the last few years. However,<br />
as a market leader, USN always aims to<br />
set the trend, which is why we chose to<br />
focus on putting a spin on an old category<br />
by innovating whey supplements with a<br />
<br />
explains Donato.<br />
<br />
expansion, USN was able to leverage<br />
connections with global ingredient<br />
suppliers and manufacturers, and food<br />
scientists to come up with a number<br />
<br />
supplement-buying public and really disrupt<br />
“It’s important to<br />
determine if you’re<br />
really giving your<br />
consumers what they<br />
want, or if you’re<br />
forcing them to take<br />
what you offer.”<br />
- DONATO COLANGELO, MARKETING DIRECTOR AT USN<br />
the market status quo.<br />
<br />
crisps made from milk solids, which actually<br />
added to the total protein content of<br />
<br />
supplements a new spin with the addition of<br />
<br />
that led to the creation of one of our most<br />
<br />
continues Donato.<br />
<br />
<br />
Cellucor recently launched a new Peanut<br />
<br />
product in <strong>South</strong> <strong>Africa</strong>.<br />
innovations that emerged from the USN<br />
BlueLab programme include Chocolate<br />
<br />
<br />
<br />
have been developed by the consumer,<br />
for the consumer. And the reception from<br />
supplement buyers around the globe has<br />
been nothing short of phenomenal,” he<br />
states.<br />
Other innovations helping to spur on the<br />
<br />
latest entrant into the local supplement<br />
market, 3D Nutrition. The company uses<br />
what it calls 3D Taste Technology to<br />
<br />
combination of expertise, experience,<br />
science, and innovation.”<br />
<br />
<br />
<br />
75
the mouth. By giving careful consideration<br />
<br />
known as salt, sweet, sour, bitter,<br />
<br />
develop and successfully apply our<br />
proprietary 3D Taste Technology to<br />
all 3D Nutrition protein powders,”<br />
<br />
of Chrome Supplements<br />
and Accessories, the local<br />
manufacturer of the 3D Nutrition<br />
range. The range includes Choc<br />
Mint, Cookies and Cream, and<br />
<br />
<br />
Chocolate, Vanilla, and Strawberry.<br />
“All our proteins are sourced from major<br />
suppliers in Europe and the US, and many<br />
<br />
<br />
aroma houses.<br />
CATERING TO MARKETS<br />
Ascendis Sports Nutrition, which<br />
manufactures and distributes a range<br />
of brands including Evox, SSN, Scitec,<br />
Supashape, and Muscle Junkie, also bases<br />
<br />
company’s ranges on the preferences of<br />
consumers.<br />
<br />
suppliers in Europe and the US, and many<br />
<br />
<br />
and aroma houses. Delivering something<br />
new is all about asking consumers what<br />
they’re looking for. Once we have a sound<br />
understanding of their needs, we start the<br />
<br />
<br />
expectations. This is not as straight forward<br />
<br />
<br />
therefore work with them to ascertain which<br />
would be best, or we simply develop a<br />
<br />
Gareth also suggests that it is foolhardy to<br />
<br />
the aim of selling across all global markets<br />
without some degree of customisation.<br />
“We’re very conscious of who our<br />
consumer is and the differences in<br />
their preferences. As such, during the<br />
development of products, various tastetesting<br />
panels and sensory services are<br />
engaged to critically analyse and gain<br />
feedback on the development of the<br />
Flavours are highly<br />
concentrated, and<br />
they make up a very<br />
small component of<br />
item with,<br />
in many cases, the<br />
<br />
comprising just 2% of<br />
the total product.<br />
- GARETH POWELL, TECHNICAL MANAGER FOR<br />
ASCENDIS SPORTS NUTRITION<br />
product and to aid in improving the<br />
<br />
To this end, Ascendis operates two<br />
local manufacturing facilities that produce<br />
products for the <strong>South</strong> <strong>Africa</strong>n, <strong>Africa</strong>n<br />
and Middle East markets, two facilities<br />
in Australia that cater to the Australian<br />
and Asian markets, and a manufacturing<br />
facility in Europe that delivers product<br />
exclusively to the European and American<br />
marketplaces.<br />
76<br />
JULY - AUGUST <strong>2017</strong> |
DELIVERING<br />
SOMETHING NEW IS<br />
ALL ABOUT ASKING<br />
CONSUMERS WHAT<br />
THEY’RE LOOKING FOR.<br />
- DONATO COLANGELO, MARKETING DIRECTOR AT USN<br />
WIDER APPLICATION<br />
Through these advances, supplemen<br />
manufacturers have also been able<br />
to innovate with other protein-based<br />
supplements. For example, Donato<br />
elaborates that product categories such as<br />
<br />
based makeover.<br />
<br />
great-tasting low-calorie whey protein<br />
<br />
low sugar content, which means you wouldn’t<br />
<br />
and Pink Jelly Bean. However, our research<br />
and development team has worked hard to<br />
deliver a low-calorie source of sweetness by<br />
<br />
without any harmful preservatives, dyes or<br />
allergens. This has made these products<br />
the preferred indulgent ‘treat’ for the week<br />
among many health- and physique-conscious<br />
individuals.”<br />
<br />
used in whey products are no longer simple<br />
<br />
we have a selection of powders, aromas,<br />
<br />
that offer diversity and uniqueness in their<br />
<br />
are spray-dried before use, there needs to<br />
be a carrier compound to ensure a universal<br />
<br />
highly concentrated, and they make up a<br />
<br />
<br />
comprising just 2% of the total product. This<br />
brings little in the way of added calories,<br />
which means you end up with a highly<br />
<br />
<br />
Gareth explains that they are commonly used<br />
<br />
<br />
LIMITED EDITION FLAVOURS<br />
Birthday Cake<br />
Cake Donut<br />
Caramel Frappe<br />
Chocolate Coconut<br />
Cinnamon Graham Cracker<br />
Coffee<br />
Key Lime Pie<br />
Orange<br />
Root Beer Float<br />
Red Velvet Cake<br />
Ginger Bread<br />
Strawberry Banana<br />
Tropical Punch<br />
Salted Caramel<br />
White Chocolate<br />
Pumpkin Pie<br />
Egg Nog<br />
<br />
<br />
adds sugar to their whey formulations to<br />
achieve a sweetness level, especially since<br />
commercially available, safe sweeteners have<br />
between 200 to 600 times the sweetness<br />
of table sugar. As a manufacturer, we keep<br />
calorie levels in check.”<br />
WHAT’S NEXT?<br />
<br />
on the horizon for the supplement<br />
industry, Donato believes that this is where<br />
supplement innovation will continue to<br />
happen. “The science is established, and<br />
global standards dictate what a product<br />
needs to deliver quality and value for<br />
money to consumers. Our goal now is to<br />
continue innovating by addressing the<br />
user experience without compromising on<br />
the integrity and quality of our products.<br />
In so doing, we aim to remain the market<br />
leader, at the forefront of setting the trend<br />
<br />
concludes.<br />
Gareth agrees, stating that innovation<br />
in the supplement industry will hinge on<br />
the process of reworking what is already<br />
available to offer something new.<br />
OPTIMUM NUTRITION<br />
WHEY FLAVOURS<br />
ONGOING FLAVOURS:<br />
Banana<br />
Cake Batter<br />
Caramel Toffee Fudge<br />
Chocolate Malt<br />
Chocolate Mint<br />
Chocolate Peanut Butter<br />
Cookies & Cream<br />
Double Rich Chocolate<br />
Extreme Chocolate<br />
French Vanilla<br />
Mocha Cappuccino<br />
Rocky Road<br />
Strawberry<br />
Vanilla Ice Cream<br />
NO BRAND THAT I<br />
CAN THINK OF IN<br />
SOUTH AFRICA ADDS<br />
SUGAR TO THEIR WHEY<br />
FORMULATIONS...<br />
ESPECIALLY SINCE<br />
SWEETENERS HAVE<br />
BETWEEN 200 TO 600<br />
TIMES THE SWEETNESS OF<br />
TABLE SUGAR<br />
- GARETH POWELL,<br />
TECHNICAL MANAGER<br />
FOR ASCENDIS SPORTS<br />
NUTRITION<br />
<br />
<br />
or a new combination that may offer a marginal<br />
<br />
the same.” However, he adds that there are<br />
promising advancements on the horizon that<br />
could change this view in the future.<br />
<br />
77
nutritionnews<br />
Add an Avo...<br />
TO FIGHT HYPERTENSION<br />
It’s widely recognised that diet<br />
plays a vital role in addressing<br />
high blood pressure, also known<br />
as hypertension, which is a leading<br />
cause of heart attacks, strokes,<br />
kidney failure and premature<br />
death. <br />
<strong>Africa</strong>ns (or one in three people) suffer from<br />
<br />
“The DASH diet – the Dietary Approach<br />
to Stop Hypertension – is an eating plan<br />
<br />
Avocados meet all<br />
the criteria for this diet, in that they are<br />
naturally free from sodium, contribute to<br />
increased fruit and vegetable intake, and<br />
are a source of potassium – just half an<br />
avocado provides 420mg of potassium.<br />
In addition, their high monounsaturated fat<br />
content helps to reduce blood cholesterol<br />
levels and lowers the risk for heart disease<br />
when used to replace saturated and trans<br />
fats,” explains registered dietitian Jane<br />
The SA Avocado Growers’<br />
Association (SAAGA) is therefore<br />
encouraging all <strong>South</strong> <strong>Africa</strong>ns to ‘add<br />
an avo’ to their meals, particularly as the<br />
<strong>2017</strong> local avo season has begun.<br />
Snack ti<br />
Vital Health Foods has<br />
developed a range of<br />
snacking<br />
options, including Vital bars<br />
and bites <br />
vitamins at 100% Nutrient<br />
Reference Values (NRV), and<br />
are available in cashew and<br />
coconut; almond and cocoa;<br />
and seed, almond<br />
and<br />
<br />
fitness<br />
files<br />
<br />
SCORE<br />
SPARKLING<br />
APPLE...<br />
is a new energy drink<br />
that contains a double<br />
shot of guarana for a<br />
natural energy boost.<br />
The newly formulated<br />
sweet apple taste also<br />
delivers a dose of B<br />
vitamins. It’s also taurine<br />
free, which means a<br />
great aftertaste.<br />
www.drinkscore.co.za<br />
5 WAYS<br />
CUTTING SUGAR<br />
WILL IMPROVE<br />
YOUR HEALTH<br />
1. Improve skin health:<br />
According to research,<br />
cutting your sugar intake can<br />
improve skin elasticity and<br />
<br />
2. Reduce visceral<br />
body fat: Higher sugar<br />
intakes, particularly from<br />
sugar-sweetened beverages,<br />
is associated with greater<br />
visceral (organ) fat, which is<br />
the most deleterious to your<br />
<br />
3. Reduce your risk of<br />
lifestyle disease and<br />
obesity: Sugar has been<br />
linked to increased rates of<br />
both conditions in numerous<br />
<br />
4. Live longer: Research<br />
shows that those who<br />
consume the highest amount<br />
of sugar – up to 21 percent<br />
of total daily calorie intake<br />
– doubled their risk of<br />
death due to cardiovascular<br />
<br />
5. Regulate your<br />
appetite: Regular or<br />
high sugar consumption<br />
can inhibit dopamine<br />
transporters, which leads<br />
<br />
constantly spiking blood<br />
sugar leads to drops in<br />
<br />
MANAGE PAIN WITH COFFEE<br />
Ateam of researchers from the Boston Children’s Hospital have<br />
found<br />
that caffeine can be better at reducing feelings of pain<br />
than painkillers or additional sleep. The study, conducted on<br />
mice, found that it was the dopamine released after swigging a<br />
morning cuppa that was more effective at alleviating pain.<br />
78<br />
JULY - AUGUST <strong>2017</strong> |
These chewy crunchies are perfect for snack time, and they<br />
help to boost your immune system and energy levels.<br />
Makes 20 crunchies<br />
INGREDIENTS:<br />
1 cup oats<br />
<br />
½ cup desiccated coconut<br />
¾ cup Montagu Immune<br />
Mix<br />
150g butter<br />
2 tbsp golden syrup<br />
½ cup brown sugar<br />
½ tsp bicarb<br />
50g carob chunks<br />
METHOD:<br />
<br />
<br />
brownie tin and line the<br />
<br />
<br />
coconut and Immune<br />
Mix in a bowl and mix to<br />
<br />
Place the butter, syrup<br />
and sugar in a small<br />
<br />
heat until the butter has<br />
melted and everything<br />
<br />
butter starts to bubble<br />
remove the saucepan<br />
from the heat and stir in<br />
<br />
Pour the butter mixture<br />
<br />
Mix well until everything<br />
<br />
mixture into the prepared<br />
<br />
<br />
Bake the crunchies for 20<br />
<br />
before removing from<br />
the tin and cutting into<br />
<br />
Melt the carob in the<br />
microwave and use a<br />
spoon or small piping<br />
bag to drizzle over the<br />
<br />
Leave to set before<br />
<br />
TOP 5 GOOGLED<br />
DIETS IN 2016<br />
1. GOLO DIET<br />
2. TACO DIET<br />
3. MILITARY DIET<br />
4. ATKINS 40<br />
5. KETOGENIC DIET<br />
<br />
It’s winter, which means<br />
it’s time to stock up on the<br />
following seasonal fruits and<br />
vegetables...<br />
Fruits: Apples, avos, dates,<br />
grapefruits, lemons and limes,<br />
melons, naartjies, oranges,<br />
pawpaws and papayas, pears,<br />
<br />
Vegetables: Asparagus,<br />
beetroots, broad beans,<br />
broccoli, Brussels sprouts,<br />
fennel, Jerusalem artichokes,<br />
kale and spinach, parsnips,<br />
pumpkins, radishes, turnips,<br />
<br />
FROM ONE EXTREME TO THE NEXT...<br />
One of <strong>2017</strong>’s biggest diet trends is shaping up to<br />
be the 80/10/10 Eating Plan – the polar opposite<br />
to low-carb or Banting diets as it advocates that 80<br />
percent of calories come from carbohydrates,<br />
predominantly from raw fruits and vegetables,<br />
while only 10% of calories are derived from<br />
protein and from This low-fat, raw food diet<br />
was created by a retired
nutritalk<br />
JUST<br />
GO!<br />
BEAT<br />
WINTER<br />
BLUES,<br />
LIKE A BAD ASS!<br />
Motivating yourself to<br />
get moving in winter<br />
can be quite the task,<br />
especially when the<br />
days are short and the weather<br />
is chilly.<br />
One way to manage is to take<br />
comfort in the fact that some good<br />
quality, vigorous exercise, coupled<br />
with loads of nourishing healthy<br />
<br />
improving your mood, focus, vitality,<br />
<br />
the winter months when energy<br />
levels tend to wane.<br />
Trust me, I know how easy it can<br />
be to go into hibernation mode,<br />
opting for a cosy blanket, the couch,<br />
a movie and bowl of popcorn,<br />
instead of a sweaty workout.<br />
Unfortunately, though, making this<br />
choice every time will inevitably<br />
catch up with us, and quickly too!<br />
It’s easy to hide under all the<br />
coats, jerseys and jackets, thinking<br />
“I’ll start again in the spring”, but<br />
the truth is, letting yourself go and<br />
<br />
much for your self-esteem, your<br />
body, or your mind, for that matter.<br />
CONSISTENCY<br />
IS KEY!<br />
The combination of<br />
‘heavy’, calorie-dense<br />
foods and a lack of<br />
exercise will simply make<br />
you feel more tired, more<br />
lethargic and downright<br />
lousy!<br />
The way to keep that<br />
toned aesthetic and remain<br />
<br />
these all go hand in hand)<br />
is to be consistent. You<br />
can’t just stop doing it to<br />
hibernate through winter.<br />
It has to become a way<br />
of life, and those colder,<br />
unpleasant months should<br />
be no exception!<br />
Maintaining your healthy<br />
habits all year round keeps<br />
you in check, and that way<br />
there is absolutely no need<br />
to go to extremes with<br />
major detoxes or crash<br />
diets come spring, which<br />
we all know don’t work<br />
anyway!<br />
Winter certainly makes it a little more<br />
challenging to stick to a good routine, so to<br />
help you conquer the season I’m sharing with<br />
you a few of my favourite tips and tricks:<br />
POWER<br />
BREAKFAST<br />
WITH PROTEIN<br />
Devour a high-sugar impact<br />
<br />
start down a slippery slope<br />
towards ravenous hunger,<br />
cravings, and overeating for<br />
the rest of the day. My most<br />
effective needle-mover for fast,<br />
lasting fat loss keeps you full for<br />
<br />
healthly fat content) and takes less<br />
time to make than placing your<br />
coffee shop order: Blend some<br />
pea or hemp protein powder with<br />
frozen raspberries, avocado, leafy<br />
<br />
and unsweetened coconut or<br />
almond milk and drink up. Healthy<br />
fats such as avocado will also help<br />
generate body heat to keep you<br />
nice and warm.<br />
SMART<br />
UP YOUR<br />
ENERGY<br />
Eating sugar-rich foods will<br />
spike and crash your blood<br />
sugar levels like crazy,<br />
creating hunger, cravings, and<br />
crankiness, even for hours<br />
after you’ve eaten. Create<br />
stable day-long blood sugar<br />
and energy levels with clean,<br />
lean protein, healthy fats, tons<br />
of leafy greens, cruciferous<br />
veggies, and slow-release,<br />
<br />
one of my favourite winter<br />
go-to grains because they<br />
are both low GI and rich in<br />
protein. There characteristics<br />
make it a great lunch base to<br />
add to your favourite salad or<br />
to enjoy alongside a hearty<br />
vegetable stew.<br />
Nutritalk by Cara-Lisa. Cara-Lisa is a health blogger, fitness enthusiast, wellness coach, and founder of the Caralishious brand. With 17 years of dance<br />
experience behind her, Cara-Lisa has first-hand experience in sports nutrition, body conditioning, Pilates, healthy eating and holistic living. After overcoming<br />
years of struggle in her relationship with food and body image, it is now her passion to help heal others. You can find Cara-Lisa’s online coaching services and<br />
meal plan options at www.caralishious.com. Her blog includes healthy recipes, nutrition advice, exercise tips and offers simple and sustainable ways to obtain<br />
and maintain lasting health. You can also subscribe to Cara’s newsletter for regular updates, recipes, and nutrition tips delivered straight to your email.<br />
@caralishious caralishious @caralishious<br />
80<br />
JULY - AUGUST <strong>2017</strong> |
EAT BY<br />
THE CLOCK<br />
Meal timing becomes<br />
crucial for stabilising your<br />
appetite and reducing<br />
cravings. Have a protein<br />
shake within an hour of<br />
waking up, since breakfast<br />
sets up your metabolic<br />
rate for the day. This way<br />
you’ll better regulate your<br />
appetite, quashing hunger<br />
signals every four to six<br />
hours. Be sure to stop eating<br />
three hours before bed as<br />
this allows your body enough<br />
time to use up your fuel<br />
while you are still awake,<br />
and also maximises the<br />
amount of time your body<br />
has to clean out completely.<br />
Skipping meals, spacing<br />
meals too far apart, or<br />
otherwise erratically pacing<br />
meals practically makes a<br />
<br />
large tub of ice-cream<br />
inevitable!<br />
JUST GO!<br />
When it comes to exercise,<br />
much of the struggle is<br />
mental – getting to the<br />
gym is often the hardest<br />
part. Once you’re actually<br />
there you end up enjoying<br />
yourself, especially the<br />
feeling afterwards! So don’t<br />
think about it – don’t allow<br />
yourself to get into the<br />
mental debate about why<br />
you shouldn’t go, or how<br />
cold it is, or how you should<br />
really reply to the rest of your<br />
emails – just get into the<br />
car and go! Have a gym bag<br />
packed and ready in your<br />
car at all times, so that after<br />
work you head straight to the<br />
<br />
<br />
reason not to head back out<br />
to hit the gym. So just do it!<br />
TAKE IT DAY<br />
BY DAY<br />
Trick yourself! Don’t tell<br />
yourself that you’re going<br />
to go to the gym every day,<br />
forever and ever – It just<br />
sounds too daunting and<br />
scary. Thinking this way will<br />
likely cause you to give up<br />
before even reaching the end<br />
<br />
commit to something smaller<br />
and more achievable, such as<br />
working out for a month. This<br />
is a perfect way to redevelop<br />
the exercise habit, and once<br />
<br />
end, you’ll probably be keen<br />
for more! It’s all about baby<br />
steps… just take it one day<br />
at a time.<br />
KEEP IT REAL<br />
There have been so many<br />
times in the past when I<br />
decided to get a little too<br />
enthusiastic about working<br />
out. In my head I had said<br />
to myself: “Right! I’m going<br />
to train for two hours every<br />
single day. Then I’m going to<br />
barre class or practise yoga<br />
for an hour before bed and<br />
also make time for boxing,<br />
and dancing, and… and…<br />
and…”<br />
And how many times<br />
do you think this actually<br />
happens? That’s right, none!<br />
That’s because, although my<br />
intentions are honourable, it’s<br />
just too extreme. Don’t make<br />
the same mistake.<br />
Don’t expect yourself to<br />
go from couch potato to<br />
<br />
schedule a punishing workout<br />
to show the world you’re<br />
serious about getting healthy.<br />
All of that will come in good<br />
<br />
manageable and you’ll be far<br />
more likely to stick to it.<br />
<br />
<br />
CHECK<br />
PAGE 36<br />
BE KIND TO<br />
YOURSELF<br />
Don’t get tough on<br />
yourself for falling off the<br />
bandwagon. Rather reward<br />
yourself for the times you<br />
show up to work out. It<br />
doesn’t matter if you manage<br />
to do tons of exercise or<br />
<br />
Showing up is half the battle<br />
won!<br />
MAKE IT FUN!<br />
There’s no chance in hell<br />
you’ll want to show up<br />
if your workout is dull,<br />
repetitive and generally<br />
uninspiring. So get out there<br />
<br />
instead. There are so many<br />
ways you can get active and<br />
get the exercise your body<br />
needs, and that doesn’t have<br />
to include hitting the gym. Go<br />
dancing, try out netball, try<br />
your game out on the soccer<br />
<br />
park... do want you love and it<br />
will love you right back!<br />
LOVE<br />
YOURSELF<br />
Most importantly, though,<br />
don’t let diet and exercise<br />
become something you do<br />
to punish yourself or to<br />
make yourself deserving of<br />
love. You’re already deserving<br />
of love and you haven’t done<br />
anything wrong.<br />
Instead, appreciate yourself<br />
for exactly who you are, love<br />
every bit of yourself and move<br />
towards regular workouts as a<br />
way of showing yourself that<br />
love. Exercising from a place<br />
of self love is a way to really<br />
show yourself some care! You<br />
deserve it, and don’t ever<br />
forget that!<br />
PAIR UP!<br />
There’s no need to exercise<br />
alone. Take your best buddy<br />
along with you to up the<br />
fun and frolics. You will<br />
also act as each other’s<br />
personal motivators and<br />
provide a gentle yet<br />
effective form of peer<br />
pressure by holding each<br />
other accountable to show up<br />
for every session and reach<br />
your goals.<br />
<br />
<br />
<br />
because a healthy, balanced<br />
diet is only effective if your<br />
body is able to process the<br />
food you eat and absorb the<br />
nutrients you feed it.<br />
snack<br />
<br />
PICK THIS<br />
Instead of melted cheese toppings over<br />
bakes, use and or <br />
together and<br />
add as a topping after baking.<br />
Choose , , ,<br />
and <br />
<br />
Use , , , <br />
, or instead of<br />
<br />
SMART-<br />
SWAP YOUR<br />
WEAKNESSES<br />
Deprivation only exacerbates<br />
cravings. We all know how it<br />
goes… you always want what<br />
you can’t have! So quit all the<br />
deprivation nonsense! Instead<br />
of abstaining, make lateral<br />
shifts by enjoying healthier<br />
alternatives of your favourite<br />
foods.<br />
If you love white potatoes, sub<br />
them with cauli mash instead. If<br />
death by pasta is your vice then<br />
try out zucchini noodles instead.<br />
If your co-worker’s hot walnut<br />
brownies become irresistible,<br />
keep a little ‘emergency’<br />
stevia dark chocolate nearby.<br />
<br />
you will soon see<br />
just how many indulgent foods<br />
can be smart-swapped for their<br />
healthier counterpart.<br />
<br />
DITCH THIS<br />
81
fresheating<br />
Healthy<br />
HERO<br />
Bland and boring were<br />
often the adjectives<br />
that sprung to mind<br />
<br />
the menu - that’s until<br />
Paleo and Banting diets<br />
changed the game.<br />
Since these eating plans<br />
hit the mainstream<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Thanks to the swathes of<br />
Banting and other low-carb<br />
cookbooks that now pack<br />
store bookshelves, terms like<br />
cauli rice, cauli mash, cauli<br />
wraps and cauli pizza bases are<br />
commonplace in modern-day<br />
healthful eating discourse.<br />
NUTRITIONAL CONTENT<br />
For every 100g serving of<br />
<br />
CALORIES 25<br />
PROTEIN 1.9g<br />
CARBS<br />
5g<br />
DIETARY FIBRE 2g<br />
TOTAL FAT 0.3g<br />
SATURATED FAT 0.1g<br />
POTASSIUM<br />
SODIUM<br />
299mg<br />
30mg<br />
SUGAR 1.9g<br />
WHY NOT TRY...<br />
<br />
<br />
<br />
<br />
you may not be able to<br />
afford it – <br />
WASHINGTON POST<br />
GOOD TO<br />
KNOW...<br />
Cauliflower<br />
ranks as low on<br />
the glycaemic<br />
index (GI).<br />
82<br />
JULY - A
CAULI BASE<br />
VEGETARIAN<br />
PIZZA<br />
INGREDIENTS:<br />
<br />
1 large egg<br />
¼ cup parmesan cheese, shredded<br />
1 tsp herbs of choice<br />
A handful of baby spinach<br />
1 zucchini, sliced or shaved<br />
1 bunch of fresh asparagus stems<br />
Himalayan rock salt and freshly<br />
ground black pepper<br />
INSTRUCTIONS:<br />
<br />
<br />
<br />
<br />
the cut head into a blender or a<br />
food processor. Pulse until you<br />
<br />
Microwave cauli rice in a covered<br />
container to steam for 3-4<br />
minutes.<br />
Pour into clean kitchen towel<br />
and let cool for several minutes.<br />
<br />
a dish towel and squeeze out as<br />
<br />
<br />
bowl. Add in the egg, parmesan<br />
cheese and herbs, and season<br />
with salt and pepper to taste,<br />
<br />
Form the pizza base on a baking<br />
sheet using your hands to<br />
make your desired shape. The<br />
crust should be about half a<br />
centimetre thick.<br />
Pre-heat the oven to 230°C.<br />
Bake for 10 to 12 minutes or<br />
until it looks slightly browned.<br />
<br />
Prepare your pizza toppings as<br />
desired.<br />
Remove the pizza base from the<br />
oven, add toppings as desired<br />
and return to the oven for<br />
another 5 minutes.<br />
Remove, allow to cool, then slice<br />
and enjoy.<br />
GOOD TO<br />
KNOW<br />
When selecting a head of<br />
cauliflower, look for thick, compact<br />
white florets. The head should be<br />
heavy for its size and the leaves<br />
surrounding it should be bright green.<br />
Wilted leaves,<br />
or blemished or brown florets should be a<br />
warning sign of sub-standard freshness. If<br />
the florets have<br />
started to flower, they<br />
are overripe.<br />
CAULIFLOWER IS<br />
RICH IN NUTRIENTS<br />
<br />
It contains <br />
<br />
<br />
amounts of vitamins<br />
B6, A and K. It is also a<br />
rich source of <br />
<br />
<br />
<br />
<br />
<br />
It is also<br />
a food that is low in<br />
<br />
83
CAULI RICE AND<br />
SCRAMBLED<br />
EGGS<br />
INGREDIENTS:<br />
1 medium to large head of<br />
<br />
1 tbsp olive oil or butter<br />
Himalayan rock salt and<br />
black pepper<br />
2-3 large eggs<br />
INSTRUCTIONS:<br />
<br />
<br />
pieces and trim away inner<br />
<br />
<br />
<br />
processor. Pulse until<br />
completely broken down into<br />
rice-sized granules.<br />
Remove any large pieces<br />
before adding pulsed<br />
<br />
with olive oil or butter, preheated<br />
over medium heat.<br />
Stir and sprinkle with salt.<br />
Cover skillet and cook for 5 to<br />
8 minutes, until the cauli rice<br />
is tender.<br />
CAULIFLOWER GARLIC MASH<br />
INGREDIENTS:<br />
<br />
<br />
1 tbsp olive oil<br />
1 clove garlic, smashed<br />
¼ cup parmesan cheese, grated<br />
1 tsp cream cheese<br />
Himalayan rock salt and freshly<br />
ground black pepper<br />
INSTRUCTIONS:<br />
<br />
Heat olive oil in a skillet over medium heat.<br />
Add garlic and cook for 2 minutes until soft, stirring regularly.<br />
Remove from heat.<br />
<br />
<br />
vegetables are creamy.<br />
Blend in garlic, parmesan cheese, and cream cheese.<br />
Add salt and black pepper to taste.<br />
<br />
Crack eggs into a bowl.<br />
Add a pinch of salt and<br />
ground black pepper.<br />
Beat or whisk eggs until yolks<br />
<br />
Drop butter into a frying pan<br />
and melt.<br />
Add beaten eggs and slowly<br />
stir continuously until desired<br />
<br />
achieved.<br />
Remove from heat and serve<br />
over cauli rice.<br />
DID YOU<br />
KNOW?<br />
<br />
<br />
are made using<br />
<br />
<br />
<br />
<br />
<br />
<br />
JULY
healthy<br />
ROASTED CAULIFLOWER STEAK WITH<br />
SPICY PEANUT DIP<br />
INGREDIENTS:<br />
<br />
Coconut oil<br />
1/ 3 cup natural peanut butter<br />
3 tbsp coconut milk<br />
1 tbsp lemon juice<br />
½ tbsp ginger, grated<br />
2 garlic cloves, minced<br />
1 tsp honey<br />
Himalayan rock salt<br />
Handful parsley, chopped<br />
1 chilli, chopped<br />
SPOILER<br />
ALERT!<br />
Store cauliflower in the<br />
refrigerator, unwashed and<br />
with the stem side down, in<br />
an open container to avoid<br />
moisture build up, which<br />
will cause the cauliflower to<br />
degrade faster. Individual<br />
florets will also spoil faster<br />
than a whole head.<br />
INSTRUCTIONS:<br />
<br />
Combine peanut butter, ginger, garlic, coconut milk,<br />
lemon juice, and honey in a bowl.<br />
Whisk until combined and smooth.<br />
Add salt to taste.<br />
<br />
Pre-heat oven to 175°C.<br />
<br />
Heat coconut oil in a griddle pan on high heat.<br />
Fry the steaks until outsides brown.<br />
Remove from pan, rub on oil and salt, then bake in<br />
the oven for about 10 minutes until tender.<br />
Serve the steaks with the peanut dip, and fresh<br />
parsley and chopped chili.<br />
BEST WAYS TO COOK<br />
Thankfully we now know that<br />
are <br />
we can prepare this<br />
hero ingredient. As a standalone<br />
item on the plate, <br />
seems to have become the<br />
of cooking<br />
<br />
<br />
also serve as a <br />
ingredient or <br />
for wraps, certain types of<br />
confectionary, rice, couscous, mash<br />
and purees.<br />
The and can<br />
also be eaten , either on their<br />
own with a dip or cut up and<br />
added to <br />
PERFECT PAIRINGS<br />
generally has a <br />
<br />
making it ideal for pairing with red<br />
meat and certain <br />
GROW YOUR OWN<br />
<br />
but efforts<br />
are during the<br />
in spring and<br />
in the right climates.<br />
It does to<br />
especially<br />
<br />
It but<br />
transplanting is often the most<br />
method to expand a<br />
<br />
It is to in<br />
that has a pH<br />
of where it<br />
can get at least <br />
sun <br />
ADDITIONAL HEALTH<br />
BENEFITS<br />
This cruciferous vegetable is<br />
said to reduce the risk of<br />
developing various forms<br />
of cancer thanks to its<br />
which<br />
is a sulfur compound that has<br />
been shown to kill cancer stem<br />
thereby potentially slowing<br />
tumour growth. Sulforaphane<br />
has also been found to<br />
<br />
pressure and <br />
It is also packed full of<br />
making it a great<br />
food to aid in the <br />
and associated<br />
conditions such as <br />
and<br />
others.<br />
<br />
85
fitpregnancy<br />
BY Giorgina Slotar, clinical nutritionist | www.tonedandtru.com<br />
FIVE REASONS TO<br />
DEVELOP<br />
BASE FITNESS<br />
before pregnancy<br />
Many women are completely<br />
unaware of the importance of<br />
<br />
<br />
requirement to creating the platform for a<br />
<br />
partum recovery, which will get you back<br />
<br />
1<br />
YOU INCREASE YOUR CHANCES OF<br />
CONCEIVING<br />
<br />
improve your health before trying to<br />
<br />
Our<br />
bodies are primarily concerned with survival,<br />
which means that if you’re unwell, or simply<br />
<br />
becomes dealing with whatever stress it is<br />
under, be it illness, or fatigue because of<br />
poor nutrition or a lack of sleep, t n e a<br />
few.<br />
<br />
and well rested, f<br />
ing pregnant naturally<br />
will beco easier, provided there are no<br />
med<br />
l complications, of course.<br />
A<br />
ING PRE NT NATURALLY<br />
WI<br />
E<br />
ME EASIER WHEN<br />
YO BODY<br />
IS HEALTHY AND FIT<br />
86<br />
JULY - AUGUST <strong>2017</strong> |
YOUR BODY BOUNCES BACK<br />
2 AFTER PREGNANCY<br />
<br />
<br />
Establishing<br />
<br />
lays the foundation of a healthy nutritional<br />
history and ‘banks’ that all-important muscle<br />
memory… think of getting into shape before<br />
pregnancy like a post-baby body savings<br />
account! When you develop a history<br />
<br />
manageable as you get back into exercise<br />
postpartum, and you’ll bounce back in no<br />
time.<br />
4<br />
YOU’LL BE ABLE TO TRAIN<br />
DURING PREGNANCY<br />
It often<br />
happens that ladies who were relatively inactive before<br />
falling pregnant suddenly get a bee in their bonnet to ‘hit<br />
the gym’ now that they’re expecting. This generally stems<br />
from the sudden concern that they’ll gain too much weight<br />
during pregnancy.<br />
<br />
<br />
train at the level you were training at before falling<br />
<br />
Therefore, if you were not training before pregnancy,<br />
you won’t suddenly be able to hit the gym and start doing<br />
exercises that your body is unaccustomed to. This doesn’t<br />
mean that you can’t do low-key exercise such as walking, yoga<br />
<br />
professional, but you need to be extremely cautious.<br />
On the other hand, if you have established a healthy<br />
exercise routine before pregnancy, providing you have no<br />
complications, you can train at a maintenance level (the level<br />
you were training before pregnancy and no harder) right up<br />
to the day before your little one arrives.<br />
In fact, not only will you bounce back,<br />
<br />
This<br />
sweat ‘equity’ you invest upfront builds<br />
a cardiovascular and strength base that<br />
compounds over time to deliver exponential<br />
returns much faster when you eventually<br />
get back to training. You’ll also be less<br />
prone to soreness and injury on your return<br />
to exercise than someone who lived a<br />
sedentary life before pregnancy.<br />
WHEN YOU DEVELOP A HISTORY<br />
OF FITNESS, YOUR PAIN WILL BE<br />
A LOT MORE MANAGEABLE AS<br />
YOU GET BACK INTO EXERCISE<br />
POSTPARTUM, AND YOU’LL<br />
BOUNCE BACK IN NO TIME.<br />
YOU CREATE THE PERFECT<br />
3 ENVIRONMENT FOR DEVELOPMENT<br />
<br />
<br />
Creating a healthy home for your<br />
<br />
months of their development is crucial.<br />
Therefore, even if getting into shape and<br />
improving your health isn’t high up on<br />
your list of personal priorities, it should<br />
be number one on the priority list for your<br />
little one.<br />
If you have<br />
established a<br />
healthy exercise<br />
routine before<br />
pregnancy,<br />
providing you have<br />
no complications,<br />
you can train at a<br />
maintenance level<br />
right up to the<br />
day your little one<br />
arrives.<br />
DECREASE YOUR CHANCES OF<br />
5 POSTPARTUM DEPRESSION<br />
Being able to train throughout<br />
<br />
<br />
<br />
<br />
<br />
The ability to train through your<br />
pregnancy will also make you feel better<br />
about yourself, and you’ll be less likely<br />
to gain more weight than is necessary.<br />
This, of course, will make it easier to<br />
get your body back after you’ve given<br />
birth, thereby reducing your chances of<br />
postpartum depression, which is often<br />
linked to a mother’s lack of self-esteem<br />
after pregnancy as a result of the<br />
changes to her body – especially if she<br />
has gained excessive weight.<br />
WRITTEN BY Giorgina Slotar,<br />
clinical nutritionist (Intl. Grad.<br />
Dip. Clinical Nutrition, Australia),<br />
pre- and post-natal exercise<br />
specialist (American <strong>Fitness</strong><br />
Professionals Association),<br />
weight management specialist<br />
<br />
trainer (HFPA)<br />
For more information on how to nourish a<br />
healthy pregnancy, please visit<br />
www.tonedandtru.com to stay updated on the<br />
<br />
Nourishing a Healthy Pregnancy.<br />
<br />
87
advertorial<br />
WHEN SPORTS<br />
SCIENCE AND<br />
TECHNOLOGY<br />
COLLIDE...<br />
AMAZING OUTCOMES<br />
ARE POSSIBLE<br />
As a Sports Science graduate,<br />
and an athlete, Pretoria-based<br />
personal trainer Stephanie<br />
<br />
<br />
to deliver top-level athletic<br />
performance.<br />
That’s why, when she<br />
<br />
<br />
<br />
<br />
<br />
“I was in my third year of study<br />
at the University of Pretoria (Tuks)<br />
when I injured my back. My doctor<br />
suggested that I use EMS to recover<br />
and rehabilitate, and the results<br />
were amazing. I knew then that I<br />
had found a training modality that<br />
<br />
<br />
industry,” she recalls.<br />
Stephanie originally went for<br />
an interview to work for an EMS<br />
franchise, but soon realised that she<br />
didn’t want to work for someone<br />
else. “I knew that I could use the<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Stephanie then took the decision<br />
to skip enrolling for an honours<br />
degree and rather focused her<br />
efforts on launching her personal<br />
training business, which she called<br />
Muscle Contouring. “I launched in<br />
September 2014 after completing<br />
my EMS training through Miha<br />
Bodytec. I then got a loan from<br />
88<br />
JULY - AUGUST <strong>2017</strong> | <br />
<br />
industry as the owner of Rogue<br />
Kickboxing Gym in Centurion,<br />
Pretoria, which is also where I base<br />
my business from,” she continues.<br />
This was synergistic for both<br />
Stephanie and her father, as Rogue<br />
expanded its offering with the<br />
addition of EMS training, while<br />
Stephanie was able to keep her<br />
overheads low as she built her client<br />
base. She was, and still is, the only<br />
<br />
“This meant I had an immediate<br />
pool of potential clients to tap<br />
into to build a client base and it<br />
wasn’t long before they started<br />
experiencing and seeing the<br />
amazing results that EMS training<br />
delivers, and word quickly spread,”<br />
she explains. In fact, Stephanie says<br />
she has built her business purely<br />
on client referrals.<br />
“Word of mouth is<br />
really powerful, so with<br />
clients telling their<br />
friends, and my friends<br />
and I working to build<br />
my network through<br />
Facebook, I have built<br />
a sustainable business,<br />
with 37 clients a week<br />
on average.”<br />
With the income<br />
Stephanie was soon<br />
generating she was<br />
also able to pay<br />
I knew<br />
that I could<br />
use the<br />
technology<br />
and the<br />
<br />
it delivers<br />
to build<br />
my own<br />
successful<br />
business<br />
back the loan earlier than initially<br />
planned. “The agreement I made<br />
with my father was to pay it off<br />
monthly over a period of three<br />
years, but within 24 months I was<br />
<br />
off the debt while still meeting all of<br />
<br />
she explains.<br />
The ability to see effective results<br />
in a 30-minute session when using<br />
EMS means that Stephanie also has<br />
more time to train for the sports<br />
she participates in. “Even though<br />
I’m generally busy from 5am until<br />
<br />
own training sessions to improve<br />
my motocross, horse riding and<br />
kickboxing. I also incorporate EMS<br />
into my programmes to improve<br />
my performance in each of these<br />
sporting codes. I actually like to use<br />
myself as the guinea<br />
pig for the workouts<br />
I’ll use with clients<br />
during the week.”<br />
This means that<br />
Stephanie has honed<br />
her EMS training into<br />
something unique that<br />
incorporates elements<br />
of kickboxing, whether<br />
she sees clients in the<br />
gym or during at-home<br />
sessions, as she offers<br />
both.<br />
Her sporting<br />
endeavours have also opened up<br />
other business opportunities, with<br />
Stephanie picking up a number of<br />
<br />
<br />
competing against her. “I now have<br />
a number of Roof of <strong>Africa</strong> bike<br />
riders and swimmers as clients.<br />
We do a lot more strength work,<br />
combining TRX suspension rigs,<br />
kickboxing, medicine ball work, and<br />
Swiss balls with EMS to get an even<br />
greater training effect.”<br />
No matter who she trains,<br />
though, Stephanie knows that when<br />
EMS is part of the equation, the<br />
outcome will be successful. “I still<br />
offer personal training without using<br />
EMS, but these clients don’t always<br />
get the results they want. With EMS,<br />
though, I have never had a client<br />
who hasn’t achieved their goals. As<br />
far as I’m concerned, it’s nothing<br />
short of a revolutionary innovation,<br />
be it for weight loss, improved<br />
aesthetics or sporting performance.<br />
There is no doubt in my mind that<br />
it has been the key to my business<br />
<br />
she concludes.
transformation<br />
REALISING HAPPINESS CAN’T BE FOUND<br />
AT THE BOTTOM OF A BOWL IS THE FIRST<br />
STEP TO WEIGHT-LOSS SUCCESS<br />
Judy<br />
MANZ<br />
I<br />
Way back when<br />
humans were less<br />
evolved, eating was<br />
purely an act of sustenance.<br />
However, as our brains<br />
developed and food became<br />
available in abundance, and<br />
in forms that stimulate the<br />
pleasure centres of the brain,<br />
the act of eating transformed.<br />
We now eat for enjoyment,<br />
to be social and to celebrate.<br />
However, in certain instances, we<br />
also eat in response to stress, to<br />
appease a psychological craving,<br />
or to suppress emotions. And<br />
when we do so more for the<br />
latter, our eating habits often<br />
become detrimental to our<br />
health.<br />
That’s the situation Judy<br />
Manzetti found herself in. “I’ve<br />
been an emotional eater for as<br />
long as I can remember,” she<br />
recalls. Psychologists generally<br />
classify emotional eating as<br />
occasions when we consume<br />
food for reasons other than<br />
satisfying actual physical<br />
hunger. This can range from<br />
occasional binges during times<br />
of stress, or even boredom, to<br />
serious compulsive eating that<br />
can be severely damaging.<br />
The fact that she lacked<br />
other coping mechanisms<br />
to deal with her emotions,<br />
preferring to visit the fridge to<br />
<br />
escape meant that Judy was<br />
always one of the biggest kids<br />
at school. “As I got older, I<br />
also tended to be one of the<br />
biggest ladies in my social<br />
circles,” explains Judy.<br />
GIVING<br />
EMOTIONAL<br />
EATING<br />
THE BOOT<br />
Photography by Soulby Jackson<br />
Before<br />
<br />
After<br />
After multiple failed attempts, Judy started to realise that her<br />
diet efforts were futile as they simply targeted the symptoms<br />
of her condition – her ability to effectively process and deal<br />
with her emotions<br />
A REALISATION STARTS<br />
Being overweight for the<br />
greater part of her life seriously<br />
<br />
which simply added to her<br />
woes as she would suppress<br />
her negativity and growing<br />
sense of self-loathing with food.<br />
She obviously made numerous<br />
attempts to improve her situation<br />
by following various diets over<br />
the years, but nothing ever<br />
seemed to work for very long,<br />
or at all. “I would generally lose<br />
a few kilos in the beginning, but<br />
would put it all back on again.”<br />
After multiple failed attempts,<br />
Judy started to realise that her<br />
diet efforts were futile as they<br />
simply targeted the symptoms<br />
of her condition, namely the<br />
eating, but without addressing<br />
the underlying cause of her<br />
eating – her ability to effectively<br />
process and deal with her<br />
emotions – she would never<br />
succeed.<br />
After this realisation she<br />
decided enough was enough<br />
and began working hard at<br />
making both a psychological<br />
and a physical transformation.<br />
It was roughly three years ago<br />
when Judy began to reconstruct<br />
her relationship with food, while<br />
she also worked to rebuild her<br />
body, and it was when she used<br />
this combined approach that her<br />
transformation began to stick.<br />
TASTING SUCCESS<br />
“I managed to drop 10<br />
kilos over a period of eight<br />
months, and I kept it off, which<br />
I was obviously delighted with.<br />
However, then my progress<br />
stalled,” she recalls. At the<br />
time, Judy’s husband had also<br />
90<br />
JULY - AUGUST
Quick FACTS<br />
Weight before: 64kg<br />
Weight after: 53.5kg<br />
Measurements: Judy lost<br />
21.5cm from her buttocks,<br />
thighs and arms, resulting in<br />
10kg overall.<br />
TRAINING SPLIT<br />
Day 1: Glutes and shoulders<br />
Day 2: Back<br />
Day 3: Hamstrings and calves<br />
Day 4: Arms and chest<br />
Day 5: Glutes and calves<br />
It just takes patience – a lot of<br />
patience – consistency, and a lot<br />
of support from our loved ones.<br />
DAILY EATING PLAN<br />
Meal 1: Eggs<br />
Meal 2: Chicken and carb source<br />
Meal 3: Chicken and carb source.<br />
Whey shake before gym.<br />
Meal 4: Steak and carb source<br />
Meal 5: Tuna<br />
committed to changing his<br />
lifestyle and his physique and<br />
was working with personal<br />
trainer and coach Vic Alley.<br />
“His results were nothing<br />
short of amazing. I was also<br />
helping to prepare his meals<br />
and pack his lunches, which<br />
is what entrenched ‘clean<br />
eating’ into our lifestyles.”<br />
Judy explains that her<br />
husband’s success inspired<br />
her to change her approach,<br />
which is when she decided<br />
to go ‘all in’ one last time in<br />
<br />
body of her dreams – one<br />
similar to those she had<br />
<br />
magazines, but never felt<br />
was attainable for her. “It<br />
was September 2016 when<br />
I signed up with Vic as my<br />
coach, and I haven’t looked<br />
back since.”<br />
MEALTIME MAKEOVER<br />
Judy was soon eating six<br />
small meals a day, with each<br />
meal consisting of a source<br />
of high-quality protein. “I<br />
only had carbs a few times<br />
a day in the form of rice,<br />
potatoes and oats, and ate<br />
lots of veggies. I also cut out<br />
all sugar and dairy.”<br />
Soon after this lifestyle<br />
shift Judy came to a startling<br />
<br />
taught myself not to eat out<br />
of emotion, but rather to<br />
fuel my body.” By reframing<br />
food in this manner, Judy has<br />
developed a more balanced<br />
approach to eating and can<br />
even enjoy a weekly cheat<br />
meal without feeling the<br />
need to overindulge each<br />
time.<br />
“I simply view my cheat<br />
meal each week for what it<br />
is – a rewarding way to boost<br />
my glycogen levels so that<br />
<br />
these periodic re-feeds.”<br />
FINE-TUNING TIME<br />
IN THE GYM<br />
Vic also changed the way<br />
Judy trained by including<br />
fasted cardio sessions in<br />
her programme at least<br />
<br />
morning before work, with<br />
<br />
week, normally done in the<br />
evenings after work.<br />
“I started training legs<br />
twice a week and then<br />
jumped it up to three times<br />
a week as I felt this was my<br />
weak spot,” says Judy. She<br />
also included supplements<br />
into her nutrition plan,<br />
drinking a protein shake<br />
each day with some oats,<br />
and taking a multivitamin,<br />
CLA, omega oils, and a good<br />
calcium supplement as she<br />
had cut dairy from her diet.<br />
The most valuable outcome of this<br />
experience is that I no longer eat to deal<br />
with my emotions, but rather to feed<br />
and fuel my body. <br />
comfortable in my own skin.<br />
“If I’m honest, it isn’t as<br />
easy as it sounds when you<br />
put it down on paper like<br />
this. At times it was hard...<br />
really hard, but it was<br />
she<br />
states. “I have learnt so much<br />
through this experience.<br />
Most importantly, though, it<br />
has taught me discipline in<br />
every aspect of my life, not<br />
just in terms of my approach<br />
to eating. Yes, there were<br />
days when I craved sugar,<br />
but I knew that a cheat meal<br />
was around the corner and<br />
because I was indulging for<br />
the right reason it no longer<br />
felt like a vice.”<br />
Judy adds that she never<br />
thought she would get this<br />
far, “but with commitment,<br />
with Vic as my coach, and<br />
with my husband’s amazing<br />
support, I did it! It just takes<br />
patience – a lot of patience<br />
– consistency, and a lot of<br />
support from our loved ones.<br />
My husband has really played<br />
a big role in motivating me<br />
and for that I’ll be forever<br />
thankful! I feel so proud of<br />
myself, knowing how far I<br />
have come and how hard I<br />
have worked to get where I<br />
am now, and I now want to<br />
share my story with others<br />
in the hope that it will help<br />
to inspire someone else to<br />
achieve their dreams.” In<br />
fact, Judy says that she<br />
now gets all excited<br />
when people ask her<br />
for help or advice. “It’s<br />
extremely humbling<br />
and rewarding to help<br />
and inspire others,” she<br />
concludes.
IFBB<br />
ARNOLD<br />
CLASSIC<br />
AFRICA<br />
WHEN: 5-7 May <strong>2017</strong><br />
WHERE: Sandton Convention Centre,<br />
Johannesburg<br />
PHOTOGRAPHY BY: Soulby Jackson<br />
www.skjphotography.co.za<br />
ACA <strong>2017</strong> IFBB<br />
PRO RESULTS:<br />
PRO FITNESS:<br />
1. Regiane<br />
da Silva<br />
2. Derina Wilson<br />
3. Diana<br />
Monteiro<br />
4. Kristine Duba<br />
5. Nicolette<br />
Spencer<br />
6. Missy Farrell<br />
7. Tiffany<br />
Chandler<br />
8. Holly<br />
Semanoff<br />
9. Caroly<br />
Botha<br />
10. Sally Williams<br />
1ST PLACE<br />
Regiane da Silva<br />
2ND PLACE<br />
Derina Wilson<br />
3RD PLACE<br />
Diana Monteiro<br />
<strong>2017</strong> ARNOLD CLASSIC AFRICA AMATEUR<br />
PRO CARD<br />
AWARDED<br />
JUNIOR FITNESS BIKINI<br />
& WINNER OF WOMEN’S<br />
BIKINI FITNESS UP TO 1.63M<br />
1. Micaela Markides (<strong>South</strong> <strong>Africa</strong>)<br />
BODY<br />
FITNESS<br />
OVERALL<br />
WINNER<br />
WOMEN’S BODY FITNESS OVER 1.63M & BODY FITNESS<br />
OVERALL WINNER 1. Marcelle Collison (<strong>South</strong> <strong>Africa</strong>)<br />
WOMEN’S BIKINI FITNESS<br />
UP TO 1.63M<br />
2. Tiana Alves Pereira (<strong>South</strong> <strong>Africa</strong>)<br />
WOMEN’S BIKINI FITNESS<br />
OVER 1.69M<br />
2. Stephany Delatour (<strong>South</strong> <strong>Africa</strong>)
show<br />
WOMEN’S BIKINI FITNESS<br />
UP TO 1.69M<br />
1. Jenna de Leon (Trinidad & Tobago)<br />
MASTER WOMEN’S<br />
BIKINI FITNESS<br />
1. Nicole Tovey (Bermuda)<br />
MASTER WOMEN’S<br />
BIKINI FITNESS<br />
2. Firdous Asmodien (<strong>South</strong> <strong>Africa</strong>)<br />
WOMEN’S BODY FITNESS<br />
UP TO 1.63M<br />
1. Hellen Costa (Zimbabwe)<br />
RESULTS<br />
MASTER<br />
WOMEN’S<br />
BIKINI FITNESS<br />
1. Nicole Tovey<br />
(Bermuda)<br />
2. Firdous<br />
Asmodien (<strong>South</strong><br />
<strong>Africa</strong>)<br />
3. Angela<br />
Howden (<strong>South</strong><br />
<strong>Africa</strong>)<br />
WOMEN’S<br />
BIKINI FITNESS<br />
UP TO 1.63M<br />
1. Micaela<br />
Markides (<strong>South</strong><br />
<strong>Africa</strong>)<br />
2. Tiana Alves<br />
Pereira (<strong>South</strong><br />
<strong>Africa</strong>)<br />
3. Rachel Brun<br />
(<strong>South</strong> <strong>Africa</strong>)<br />
WOMEN’S BIKINI FITNESS<br />
UP TO 1.66M<br />
1. Shelby Jessica Neves (<strong>South</strong><br />
<strong>Africa</strong>)<br />
WOMEN’S BIKINI FITNESS<br />
OVER 1.69M<br />
1.<br />
Chanel Erwee (<strong>South</strong> <strong>Africa</strong>)<br />
WOMEN’S BIKINI FITNESS<br />
UP TO 1.66M<br />
2. Bianca Daiubinet (<strong>South</strong> <strong>Africa</strong>)<br />
JUNIOR<br />
FITNESS BIKINI<br />
1. Micaela<br />
Markides (<strong>South</strong><br />
<strong>Africa</strong>)<br />
2. Chanel Erwee<br />
(<strong>South</strong> <strong>Africa</strong>)<br />
3. Savanah-Jay<br />
Prenzler (<strong>South</strong><br />
<strong>Africa</strong>)<br />
WOMEN’S<br />
PHYSIQUE<br />
1. Regina Jonga<br />
(<strong>South</strong> <strong>Africa</strong>)<br />
2. Lee<br />
Chaldecott<br />
(<strong>South</strong> <strong>Africa</strong>)<br />
3. Amanda<br />
Strydom (<strong>South</strong><br />
<strong>Africa</strong>)<br />
WOMEN’S<br />
BODY FITNESS<br />
UP TO 1.63M<br />
1. Hellen Costa<br />
(Zimbabwe)<br />
2. Marelize<br />
Stander (<strong>South</strong><br />
<strong>Africa</strong>)<br />
3. Karen de Beer<br />
(<strong>South</strong> <strong>Africa</strong>)<br />
WOMEN’S<br />
BODY FITNESS<br />
OVER 1.63M<br />
1. Marcelle<br />
Collison (<strong>South</strong><br />
<strong>Africa</strong>)<br />
2. Nicola Murphy<br />
(<strong>South</strong> <strong>Africa</strong>)<br />
3. Sonia van<br />
Heerden (<strong>South</strong><br />
<strong>Africa</strong>)<br />
WOMEN’S<br />
BIKINI FITNESS<br />
UP TO 1.66M<br />
1. Shelby Jessica<br />
Neves (<strong>South</strong><br />
<strong>Africa</strong>)<br />
2. Bianca<br />
Daiubinet (<strong>South</strong><br />
<strong>Africa</strong>)<br />
3. Savannah-Jay<br />
Prenzler (<strong>South</strong><br />
<strong>Africa</strong>)<br />
WOMEN’S<br />
BIKINI FITNESS<br />
UP TO 1.69M<br />
1. Jenna de<br />
Leon (Trinidad &<br />
Tobago)<br />
2. Nicole Tovey<br />
(Bermuda)<br />
3. Caroline<br />
Deveaux (France/<br />
Reunion)<br />
WOMEN’S<br />
BIKINI FITNESS<br />
OVER 1.69M<br />
1. Chanel Erwee<br />
(<strong>South</strong> <strong>Africa</strong>)<br />
2. Stephany<br />
Delatour (<strong>South</strong><br />
<strong>Africa</strong>)<br />
<br />
(<strong>South</strong> <strong>Africa</strong>)<br />
WOMEN’S<br />
WELLNESS<br />
FITNESS<br />
1. Aurea Ferreira<br />
(Angola)<br />
2. Quenita Breet<br />
(<strong>South</strong> <strong>Africa</strong>)<br />
3. Carol Brooks<br />
(<strong>South</strong> <strong>Africa</strong>)<br />
WOMEN’S PHYSIQUE<br />
1. Regina Jonga (<strong>South</strong> <strong>Africa</strong>)<br />
WOMEN’S WELLNESS<br />
FITNESS<br />
1. Aurea Ferreira (Angola)
TRAINER<br />
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info@fiyre.co.za<br />
© <strong>2017</strong> Fiyre. All Rights Reserved. Terms and conditions.
BATTLE OF THE TITANS V<br />
WHEN: 2-3 June <strong>2017</strong><br />
WHERE: Durbanville, Western Cape<br />
PHOTOGRAPHY BY Stehan Schoeman<br />
LADIES PHYSIQUE<br />
1. Annamari Barnard<br />
LADIES FITNESS BIKINI 35+<br />
1. Pamela Stead<br />
LADIES BODY FITNESS<br />
1. Fazilin Pillay<br />
RESULTS<br />
LADIES PHYSIQUE<br />
1. Annamari Barnard<br />
LADIES BEACH BIKINI UP TO<br />
1.63M<br />
1. Rachelle Havenga<br />
2. Melissa Jansen van Nieuwenhuizen<br />
3. Jessica Wolhurter<br />
FITNESS BIKINI OVER 1.63<br />
1. Antonina Vorobyova<br />
LADIES BEACH BIKINI OVER<br />
1.63M<br />
1. Alethea Cusens<br />
2. Yessica Fitzermann<br />
3. Nicole Anne Halvey<br />
LADIES BEACH BIKINI 35+<br />
1. Theresa Schoeman<br />
2. Marisa Jordaan<br />
3. Anastacia Groenewald<br />
COUPLES<br />
1. Bernadette Beyer and Riaan Heinse<br />
2. Nerissa and Ryan Ventura<br />
3. Deidre Very and Oelof Bergh<br />
FITNESS BIKINI UP TO 1.63M<br />
1. Roxanne McLachlan<br />
2. Nadine Wales-Smith<br />
3. Vanessa Ferreira<br />
FITNESS BIKINI OVER 1.63M<br />
1. Antonina Vorobyova<br />
2. Bianca Koekemoer<br />
LADIES FITNESS BIKINI 35+<br />
1. Pamela Stead<br />
2. Annelie de Jager<br />
3. Annebel Barrett<br />
LADIES BODY FITNESS<br />
1. Fazilin Pillay<br />
2. Gretha Geldenhuys<br />
3. Kholeka Xintolo<br />
OVERALL<br />
LADIES<br />
FITNESS<br />
BIKINI<br />
OVERALL LADIES FITNESS<br />
BIKINI: Roxanne McLachlan<br />
LADIES BEACH BIKINI<br />
UP TO 1.63M<br />
1 Rachelle Havenga<br />
LADIES BEACH BIKINI<br />
OVER 1.63M<br />
1 Alethea Cusens<br />
FITNESS BIKINI UP TO 1.63M<br />
1. Roxanne McLachlan
NABBA/WFF PRETORIA<br />
CLASSIC PRO AM<br />
WHEN: 13 May <strong>2017</strong><br />
WHERE: Unisa Muckleneuk Campus,<br />
Pretoria<br />
PHOTOGRAPHY BY Soulby Jackson,<br />
www.skjphotography.co.za<br />
PRO<br />
CARD<br />
AWARDED<br />
PRO<br />
CARD<br />
AWARDED<br />
PRO<br />
CARD<br />
AWARDED<br />
WOMEN OVER 45 YRS<br />
1. Jill Justus<br />
FEMALE SPORTSMODEL<br />
UNDER 24 YRS<br />
1. Inka Van Rhyn<br />
BIKINI MODEL OVER 1.63M<br />
1. Thato Seopa<br />
PRO<br />
CARD<br />
AWARDED<br />
FEMALE SPORTSMODEL<br />
OVER 1.63M<br />
1. Tamsyn Janse van Rensburg<br />
PRO<br />
CARD<br />
AWARDED<br />
BIKINI MODEL UNDER 24 YRS<br />
1. Logan Coleman<br />
RESULTS<br />
JUNIOR<br />
WOMEN<br />
UNDER 24 YRS<br />
1. Chandre Jeppe<br />
WOMEN OVER<br />
45 YRS<br />
1. Jill Justus<br />
2. Dalene<br />
Sonnekus<br />
3. Rita Pieterse<br />
WOMEN’S<br />
PERFORMANCE<br />
1. Chantelle<br />
Labuschagne<br />
2. Julie Carletti<br />
WOMEN’S<br />
ATHLETIC<br />
1. Riaana Cahill<br />
2. Belinda de<br />
Jong<br />
3. Liesl Damstra<br />
WOMEN’S<br />
SUPERBODY<br />
1. Irena Dorey<br />
AEROBIC<br />
FITNESS<br />
1. Robyn Rose<br />
Schoeman<br />
2. Sandra Bosman<br />
FEMALE<br />
SPORTSMODEL<br />
PRO<br />
1. Inka van Rhyn<br />
2. Michelle<br />
Maynier<br />
3. Tamsyn Janse<br />
van Rensburg<br />
WOMEN’S<br />
EXTREME<br />
1 Chelese Hubner<br />
WOMEN’S<br />
EXTREME PRO<br />
1. Michelle van<br />
Straaten<br />
2. Riaana Cahill<br />
BIKINI MODEL<br />
UNDER 24 YRS<br />
1. Logan<br />
Coleman<br />
2. Robyn Rose<br />
Schoeman<br />
3. Elme Mostert<br />
BIKINI MODEL<br />
OVER 30 YRS<br />
1. Shona van der<br />
Merwe<br />
2. Amy Zinserling<br />
3. Janice<br />
Pondicas<br />
WOMEN’S SUPERBODY<br />
1. Irena Dorey<br />
WOMEN’S PERFORMANCE<br />
1. Chantelle Labuschagne<br />
PRO<br />
CARD<br />
AWARDED<br />
FEMALE SPORTSMODEL<br />
OVER 30 YRS<br />
1. Michelle Maynier<br />
WOMEN’S<br />
EXTREME<br />
1. Chelese<br />
Hubner<br />
FEMALE SPORTSMODEL<br />
UNDER 1.63M<br />
1. Le Che Hendry<br />
PRO<br />
CARD<br />
AWARDED<br />
FEMALE<br />
SPORTSMODEL<br />
UNDER 24 YRS<br />
1. Inka Van Rhyn<br />
2. Anel Coetzee<br />
3. Sabrina Ferrari<br />
FEMALE<br />
SPORTSMODEL<br />
OVER 30 YRS<br />
1. Michelle<br />
Maynier<br />
2. Emmerentia<br />
Rautenbach<br />
3. Cristi Theron<br />
FEMALE<br />
SPORTSMODEL<br />
UNDER 1.63M<br />
1. Le Che<br />
Hendry<br />
2. Louise du Preez<br />
3. Tanya Lombard<br />
FEMALE<br />
SPORTSMODEL<br />
OVER 1.63M<br />
1. Tamsyn Janse<br />
van Rensburg<br />
2. Meghan<br />
Hennessy<br />
BIKINI MODEL<br />
UNDER 1.63M<br />
1. Jessica Brits<br />
2. Rachel Chlup<br />
<br />
BIKINI MODEL<br />
OVER 1.63M<br />
1. Thato Seopa<br />
2. Mikaela de Vaal<br />
3. Talitha Jacobs<br />
BIKINI MODEL<br />
PRO<br />
1. Logan<br />
Coleman<br />
2. Thato Seopa<br />
3. Shona van der<br />
Merwe<br />
(Pro Card<br />
awarded)<br />
* All results and<br />
spelling as supplied<br />
by the event<br />
organisers. fitness<br />
magazine accepts<br />
no responsibility<br />
for any errors or<br />
omissions
TRUE STRENGTH GETS<br />
YOU LEAN AND FIT
HARDCORE<br />
REIENGINEER EVERY<br />
ASPECT OF YOUR BODY.<br />
IN CONTEST. NO CONTEST.<br />
BOOSTS<br />
THERMOGENESIS<br />
EXTREME CUTS<br />
& DEFINITION<br />
INCREASED<br />
METABOLISM<br />
THE ULTIMATE MAN RElMADE<br />
PRO ATHLETE<br />
EXPERIENCE<br />
<strong>2017</strong><br />
BUY ANY USN HARDCORE PRODUCT AND WIN<br />
THE ULTIMATE MANIREMADE PRO ATHLETE LIFESTYLE EXPERIENCE<br />
WITH RYAN TERRY & WILLIAM BONAC.<br />
PLUS INSTANTLY WIN YOUR SHARE OF EXCLUSIVE NEW USN MERCHANDISE.<br />
ENTER YOUR TILL SLIP / INVOICE # AT WWW.USN.CO.ZA<br />
THE MOST EXTREME SHREDDING AGENT WITH 8 RESEARCHED INGREDIENTS. NO CONTEST.<br />
INGREDIENTS<br />
Per Serving<br />
INGREDIENTS<br />
FULLY<br />
DISCLOSED<br />
ADVANTRA Z ® PHYSICOR TM ZINC PHYTOFARE TM CAFFEINE ENXTRA TM VITAMIN B6<br />
Boosts<br />
Thermogenesis<br />
Burns fat<br />
while protecting<br />
muscle mass<br />
Boosts<br />
metabolism<br />
Improve function of<br />
the fat burning<br />
hormone adiponectin<br />
Boosts energy<br />
levels<br />
For mental<br />
alertness<br />
& energy<br />
Reduces tiredness<br />
& fatigue<br />
PANTOTHENIC<br />
ACID<br />
Boosts energy<br />
& metal focus<br />
LAVA X 167mg 250mg 2mg 50mg Phytofare TM 250mg 150mg 0.4mg 0.75mg<br />
Competitor 1<br />
X<br />
400mg<br />
Proprietary<br />
X X X UNKNOWN UNKNOWN X X X<br />
Blend<br />
Competitor 2<br />
X X X UNKNOWN 135mg X X X<br />
MANUFACTURED IN ACCREDITED FACILITIES, WHERE RELEVANT: