Fitness Magazine - December 2014 ZA PDF

13010
9 771816 245008
transformation
58
ONE-BALL
CURE WORKOUT BOREDOM AND BOOST THE BURN

WITH ONE SIMPLE OLD-SCHOOL EXERCISE TOOL
BY PEDRO VAN GAALEN Managing Editor | MODELLED BY WBFF Pro Laura Danielz
DRESSED BY Boost Gymwear (www.boostgymwear.co.za)
PHOTOGRAPHY BY Cindy Ellis | SHOT ON LOCATION AT CrossFit Bryanston
WONDER
November&
December14
THIS ISSUE...
28
LONGEVITY AND EXERCISE

Improve the quality of your
life through exercise
THE W
ORKO
This med
resistan icine ball
circ
ce exe
get a
rcise to uit workou
gre
in quic at all-roun build stre t blends card
k
ngth,
d core
io with
repeat succession
blas
without workout. Perf t calories
four or
more
circuits resting betw orm each movand
een
in the
time you moves, thene
have avai
lable.
Cant find the

equipment you need
in the gym? Need a
break from the same
old bar and dumbbell
routine youve been
doing for what
seems like forever?
Looking for a new
workout that will
build strength, burn
calories, target your
core and improve
coordination? Well
then, this medicine
ball workout is just
what the fitness
doctor ordered...
58
he use of medicine ball

training dates back
some 2,000 years,
when the father of western
medicine, Hippocrates used
sand-filled animal skin
pouches to rehabilitate
patients. This fact makes
medicine balls one of the
oldest forms of strength and
conditioning equipment still in
use today.
Theyre versatile pieces of
equipment and come in a

variety of weights and sizes,
and can therefore be used by
just about anyone for any type
of exercise. While they are
commonly used to develop
strength and explosive
power, they can just as easily
(and effectively) be used
to build and tone muscle,
burn calories, and develop a
stronger, more attractive midsection.
UT
Medicine balls are also

portable, so investing in one
for your home will mean you
can get an effective full-body
workout on those days when
youre unable to make it to the
gym, or you can take it with you
when you travel. Theyre also
the perfect tool to bypass the
long queues in the gym during
peak times (read our Beat the
rush feature on page 48 for
more workout tips like this).
NOVEMBER - DECEMBER 2014 | www.fitnessmag.co.za
34
ACCELERATE YOUR FAT LOSS

Speed up the rate at which
you shed fat
82
FESTIVE SWEET TREATS

A range of delicious desserts
without the calories
44
DEPRESSION
iet and exerise as your first line
D
of defense
76
48
BEAT THE RUSH

A full body workout with
just 8 moves
84 SWEET TREATS
FITNESS
ENTREPRENEURS
FITNESS MODEL PLAN

Learn from the best, in terms of
nutrition and supplements
FESTIVE EATING
Ways to keep from overeating
these holidays
FIT EXPERIENCE
The 5150 Bela Bela triathlon
92
94
98
TRAIN, FUEL, REST

Its all about the correct timing
CHRISTMAS GEAR GUIDE

Look stylish at the gym this
festive season with our top picks
KINESIOLOGY TAPE
Does it help or is it just hype?
58
TRANSFORMATION
ead all about how Megan
R
reignited her metabolism
DURING
90 EATING
26 TRAINING
THE FESTIVE SEASON
NOTEBOOK
IN EVERY ISSUE
8
10
EDITORS LETTER
A word from our editor
Timing hiisng
everyt
HEALTH NEWS
Health and nutritional
information
14
20
24
NEWS AND EVENTS

Local news and events
BEAUTY
Must haves
FIT TECH
The hottest tech stuff
THE FITNESS
model
30
86
90
54
56
68
TRAIL BLAZER
Catching up with top trail
runner, Meg Mackenzie
FITNESS ENTREPRENEURS
Using their passion for fitness
to make a living
15 FITNESS FADS
Are they simply crazes or do they
really work?
USN FACE OF FITNESS

Meet this years top 32 entrants
72
76
38
ONE BALL WONDER

Tone your whole body with
this old-school exercise tool
98
COVER
MODEL
Laura Danielz
Shot by Noel Daganta

Dressed by www.boostgymwear.co.za
PLAN
86
92
100
PALEO FALLACY
e take a deeper look into
W
this popular diet
102
AN INCONVENIENT TRUTH
hy exercise alone will
W
never be enough for weight loss
104
FIT PREGNANCY
Is breast best for mom
and baby?
106
SHOW COVERAGE
overage from Mr & Ms Fitness
C
and WBFF World Champs
110
OVER THE HILL

ge really is nothing but
A
a number
EDS LETTER
Laura
& Tanja, cover model:
Fitness team: Pedro
Cindy & Dylan
Danielz, Photographic:
fitness
www.fitnessmag.co.za
32 selection for the USN Face of fitness.

With an overwhelming 203 entries this
year it proves that the fitness industry is
alive and kicking, and healthier than ever.
Whats even more exciting is that by the
time you read this we will have made
a final selection, with the top 6 set to
travel to Johannesburg for the USN cover
model search competition shoot. So stay
tuned to our social media channels and
sign up for our weekly newsletter for up
to date feedback on the competition
and to support your favourite. Well go
public with the winner early in December.
On cover this issue we feature WBFF Pro
Laura Danielz, who is the epitome of the
modern woman. She does it all, from her
success as a competitive athlete, to running her
own company as a hard working entrepreneur.
A few years ago she took a leap into the
industry by kicking the runway model look and
embracing fit is the new skinny. In 2012 she
managed a top 12 selection to the USN Face
of fitness competition, and soon after she was
competing against the best South Africa had to
offer in the WBFF. As one of the standout South
African performers at the recent WBFF World
Champs (Las Vegas) this year, shes hard at work
converting her stage and industry success
into greater opportunities. Like so many other
USN Face of fitness entrants, shes risen to the
challenge of remodelling her lifestyle to live
the brand becoming a fitness ambassador in
her own right.
LOOKING BACK
UMMER HAS ARRIVED, AND WHILE WERE

ALL GETTING READY FOR OUR YEARLY
DOWN-TIME TO SOAK UP THE SUMMER SUN,
ITS HARD NOT TO GIVE A SHOUT-OUT TO
EVENTS, AND ACKNOWLEDGE COMPETITORS
FOR THEIR ACHIEVEMENTS IN 2014.
This year saw bigger stage line-ups and
more athletes competing on international
stages, which is a sure sign that the quality of
competitive athletes emanating from Africa
is on the increase. From physique and fitness
pageants, to CrossFit, running, cycling and
other endurance events, its been a big year
for the ladies, and equally big for fitness
magazine.
Were (fitness) syndicated in the United Arab
Emirates, and now also export the magazine
further abroad to the United Kingdom and the
USA. But our biggest breakthrough has been
to offer a complete digital solution, covering
the most popular news stands like iTunes, Zinio
and Magzter, backing this up with great social
content delivery and keeping our readers in
the loop and up to date with industry trends.
In this long-awaited issue we profile our top
With that as motivation, why not make

2015 your year, and remember: There is no
elevator to success, you have to take the
stairs.
Tanja
MY FAVOURITES THIS ISSUE:

AVOID THE PEAK-TIME
GYM MADNESS. TWO
TOOLS, ONE WORKOUT,
ZERO FRUSTRATION!
GYM TIME
WASTERS
A survey conducted on
1,000 gym members
by UK-based Harpers
Fitness found that
members spent around
21 minutes of every
hour doing things that
didnt burn calories at
the gym:
n 55% of participants
wasted time playing with
their MP3 player trying to
find songs to exercise to.
n 30% of respondents
took up to 10 minutes to
untangle their headphones.
n 32% of participants said
they took breaks between
exercises to chat with other
members.
48
BY PEDRO VAN GAALEN Managing Editor MODELLED BY Jenadine Havenga

TOP BY BOOST GYMWEAR www.boostgymwear.co.za | SHORTS BY FREDDY www.freddy.co.za
SHOT BY Cindy Ellis www.cindyphoto.co.za | SHOT ON Location at CrossFit Proform www.crossfitproform.co.za
BeEaRtUSH
TH
For many, health and fitness isnt just a passion, its a calling. However, there are numerous ways
that you can forge a career or create profitable businesses in the industry besides the obvious
options of personal training or instructing. In this series we profile some of South Africas top
health and fitness entrepreneurs to demonstrate how you too can turn your passion into your career.
FITNESS
entrepreneurs
UT
DY WORKO
FULL BOLY
OVES
IN ON 8 M
The workout
hammer curl
knee drive with
step off into
1. Reverse lunge
over step
2. Squat jumps
flye superset
and dumbbell
3. Chest press
lateral raises
off step with
4. Split squat
step off
5. Ice skaters
kickbacks
row into tricep
6. Dumbbell
on step
7. Double crunch
than
8. Plank complex
with no more
exercise,
for each
set of 15-20 reps
(Perform one
between exercises)
30 seconds rest
local gym
of year your
At this time
rafters
packed to the
is generally
05h00
times. From
from
during peak
morning and
to 07h00 in the
at night finding to
16h00 to 19h00
getting
you need, or
the weights
e or piece of
machin
c
specifi
use a
ible.
often imposs
equipment is
BUILDING A FITNESS EMPIRE:
LISA RALEIGH
What factors led you to a

career in the health and
fitness industry?
As a young girl my dolls spent

their days in the hospital
ward, where I nursed them
back to health the passion
gripped me from an early age.
I was also an SA gymnast and
practised ballet in my youth,
which meant that training, rest,
hours of practice and healthy
eating became second nature
to me. That lifestyle helped me
develop dedication, discipline
and independence, which all
feature in my work ethic today.
My sporting circumstances also
get the
madness and
times
the peak-time
during peak
Why not beat
It has
in the gym
your time
full body workout?
most from
an
yet effective
elements
with this simple that you only need two
so
s.
been designed
of dumbbell
and get
and one set
frustrat ion, after a
aerobics step
stress and
body needs
So skip the
you and your
the workout
PG 48 BEAT THE RUSH: Full body workout

in only 8 moves. One workout Zero
Frustrations
49
76
SENIOR DESIGNERS
Jane Horton
Christian Nel
ONLINE EDITOR &
FEATURES WRITER
Melanie Heyns
PROOF READER
Irene Stotko
(Eagle-eyed Editing)
PHOTOGRAPHY
Cindy Ellis, Pure Photographic, Richard Cook,
James Patrick, Noel Daganta (Cover Image),
Soulby Jackson
CONTRIBUTORS & ADVISORY
Mario van Biljon, Wilna Appel, Angelique van der
Linde, Charlene Warwick, Nadine du Toit, Vanessa
Ascencao, Lisa Raleigh, Julia Lamberti, Gareth Powell
ADVERTISING SALES
Vinesh Nair
vinesh@maverickpublishing.co.za
011 791 3646 | 076 813 8370
fitness Magazine South Africa

THE PUBLISHER
The Maverick Publishing Corporation

Postnet suite 99, Private Bag X8 North Riding, 2162
Head Office: +27 11 791 3646
Fax: 086 660 4761 E-mail: info@fitnessmag.co.za
Unit 7, Ground Floor, Boskruin View
181 Girdwood road, RandparkRidge, 2169
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ON THE DOT, Media Park

69 Kingsway. Auckland Park
Tel 011 713 9709 | Rudi Pretorius
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(031) 714 4700
Ive seen that beauty remains an unwavering business a necessity that (predominantly) women simply cant do
without through economic slumps, while wellness products dont rank as high on the priority list.
BY PEDRO VAN GAALEN, Managing Editor
Simple yet effective workouts to

get the most from your training
during peak gym times.
PUBLISHER
Andrew Carruthers
EDITOR
Tanja Schmitz
MANAGING EDITOR
Pedro van Gaalen
DEPUTY EDITOR
Devlin Brown
ADMINISTRATION
Kate Rodney
meant I boarded with many

different families, where I gained
insight into the dynamics of
others lives their habits, rules,
eating patterns and relationships
which gave me insight into the
impact that health and fitness
has on people.
How has your career evolved

over the years?
When I finished matric I studied

to become a personal trainer. I
then saved for six months to fund
my practical training in Wales
and, at the age of 18, I returned
from my year abroad to start
my career. I opened a mobile
personal training business, which

then turned into a series of gyms
in Durban. It was during this time
that I got the call that changed it
all, and I became the trainer on
The Biggest Loser. It was a oncein-a-lifetime opportunity.
Since then Ive been the
resident fitness professional
on the Doctors Orders Show
and the health and wellness
consultant on SABC 3s daily
morning show, Expresso. I write
for magazines and newspapers
and appear on regular radio
features countrywide. I then
added fitness author to the mix
in 2011 when No Fries on Us
was published, which featured
as a best-seller. Ive also been
busy with my free exercise
initiative, SUNfit, which has
offered free exercise classes
to the public since 2006, and
recently launched in two more
venues in 2014. Im the events
director for Parkrun in Durban,
another great free initiative for
the public. Im also focusing
on an online challenge called
well i am (www.welliam.mobi),
which entered its third season in
July this year. Ive been exploring
international production through
2013 and 2014 on DSTVs Trace
Sports Stars, and Ill be launching
a pop-up fitness channel on
DTSVs Catch Up channel in the
first quarter of 2015. My jewellery
and accessory brand, Noble,
launches at the end of 2014.
LISAS QUALIFICATIONS:
Personal Training Diploma
Exercise Specialist Diploma
specialising in obesity, the
elderly, kids, pregnancy
and clients with injuries
and disabilities
Spinning Instructor
Diploma
Nutrition Course
Behavioural Kinesiology
Diploma (testing food
intolerances)
Bosu course
A Shihan-Kai instructor
course (Taibo)
Jenergy trained (By Jenni
Rivett, personal trainer to
the late Princess Diana for
6 years)
Power Plate Course
I now have close to
14 years of experience
in the industry, along
with over 2,500 personal
consultations with clients,
which is an invaluable form
of education.
IF TODAY WERE
THE LAST DAY
OF MY LIFE,
WOULD I WANT
TO DO WHAT I
AM ABOUT TO
DO TODAY? STEVE JOBS
Did any of your business

ventures fail?
In my earlier business years I

owned two gyms, but eventually
sold both of them. My other
initiative, Health Box, is currently
under reconstruction as we
remodel it to its redirected
target market. It was previously a
service dedicated to delivering a
monthly assortment of samples
and full-sized products to
customers doorsteps.
What learnings did you take

from this experience and how
did you apply them to your
other businesses?
When it came to the gyms,
I enjoyed my time running
them, but soon realised I was
outgrowing the practice and
wanted to move on to bigger
projects. I love Steve Jobs words:
For the past 33 years, I have looked
in the mirror every morning and
asked myself: If today were the
last day of my life, would I want to
do what I am about to do today?
And when the answer is no on
consecutive days I know I need to
change something. I also found
that the success of the gyms was
dependent on how much of my
personal time was spent there,
as clients expected to see

me all the time, and not the
employees I delegated work to.
When my goals changed it was
time to move on.
With Health Box, it proved
that customers are sceptical of
a surprise element. While we
always managed to stuff our
Health Boxes full of products,
they assumed they would
get less value than they were
paying for, rather than more
which is what we delivered.
For this reason we had a core
database of loyal subscribers
each month, but we battled to
grow. Health Box also proved
that luxury items are the first
to come off the list when
budgets are tight. Ive seen that
beauty remains an unwavering
business a necessity that
(predominantly) women simply
cant do without through
economic slumps, while
wellness products dont rank as
high on the priority list. I also
found that while all the items
in the box were really valuable
and of high quality, they didnt
necessarily cater to every
individuals personal preference,
so may go unused.
How did you come up with these concepts?
dentifying a gap in the

market is usually the birth
of most projects. With
SUNfit, I wanted to create
something where fitness
was free for the individual,
rather than offered only
to the privileged few. Our
informal, lower LSM market
is the swaying sector they
have power in their numbers.
Changing the health status of
this sector means changing that of
the majority of South Africans.
Then, with well i am, I saw
a variety of fitness challenges
emerging, with the main
distinction being that they would
either be location-specific,
providing physical training and
instruction, but were pricey,
or they were online, cheaper,
but offered less in terms of
support. South Africa needed
something right in the middle
a challenge that was online,
>
accessible and affordable, but

also offered valuable support
and individual instruction. With
years of experience inside gyms
and consulting rooms I also
understand what is needed to
make a successful transformation
in 12 weeks.
The Flow Network fills a virtual
hole on todays TV platform: there
is no other channel dedicated
to instructing, educating and
entertaining the viewer when it
comes to a healthy, fit lifestyle. A
stock-pile of structured workouts
across different disciplines will be
available to the viewer something
TV has never offered before.
77
PG 76 FITNESS ENTREPRENEURS: Forge

a career or create a profitable business
in the industry outside of the obvious
options of personal training or instructing.
RETRACTION NOTICE
Fitness magazine would like to officially retract an article published as the Pros perspective column in our July/August 2014 issue. The
content of the article titled Should you compete?, published on page 18, originally appeared on www.thebikinicompetitor.com, and was
reused without permission or the correct attribution. The original article was created and owned by Abby Clark, the website founder and
author. The publishers of fitness magazine would would like to unreservedly apologise for the incident.
No liability is assumed by The Maverick Publishing

Corporation, Muscle Evolution (and M.Es Fitness) nor
any of the authors of the information provided in this
publication. The Maverick Publishing Corporation
cannot be held liable for any advice provided in this
publication. The information published in this magazine
should not be considered as medical advice, please
consult a registered doctor. The Maverick Publishing
Corporation shall not be liable for any unsolicited material, nor photographs or manuscripts submitted to our
publication office. The Maverick Publishing Corporation
reserve the right to reject any advertising without
notification, and will not publish any editorial material
nor advertising that we feel does not comply with our
readership audience.
All Stock photography via www.dreamstime.com &
www.shutterstock.com
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Health news
EVENTS & STUFF
HEALTH, NUTRITION, WELLNESS
A FITNESS AND HEALTH LIFESTYLE
GET SEXY
ACCORDING TO THE
NATIONAL CANCER
INSTITUTE, PEOPLE
WHO EXERCISE
REGULARLY HAVE A
40-50% LOWER RISK
OF COLON CANCER,
COMPARED WITH
THOSE WHO DONT.
STRETCHING
IS GOOD FOR:
1. Increased circulation
2. Flexibility
3. Increased range of motion
4. Reduced stress
5. Reduced lower back pain
DID YOU KNOW?

THERE ARE APPROXIMATELY
96,000KM OF BLOOD VESSELS
IN THE HUMAN BODY.
10
BENEFITS
OF EATING
BEETROOT
1. Lowers blood pressure

2. Boosts stamina
3. Fights inflammation
4. Supplies important nutrients and vitamins
5. Has cancer-fighting properties
BY MELANIE HEYNS, Features Writer
Oatmeal, citrus fruits, and honey can improve

your sex drive, and boost fertility.
DID YOU KNOW?

Running puts 3-4 times your body
weight (in pressure) on your feet.
The average persons

feet have 500,000 sweat
glands and can produce
more than a pint of
sweat a day.
Obesity increases a persons risk of developing

and dying from certain types of cancer, including
postmenopausal breast, colorectal, uterine, kidney,
pancreatic, gallbladder, thyroid and oesophageal cancer.
Out of the 206 bones in

the adult body, 106 are in
the hands and feet.
One single bacteria
cell can multiply to become
more than 8 million cells in
less than 24 hours. So just
imagine whats on the toilet
door handle, the taps and
those dumbbells at gym?
VITAMIN C IS
IMPORTANT FOR THE
GROWTH AND REPAIR
OF ALL BODY TISSUES.
IT ALSO HELPS TO HEAL
CUTS AND WOUNDS,
AND KEEPS TEETH AND
GUMS HEALTHY.
More be
going banreefits to
foot
A new st
udy has
found
playe
th
rs may b
enefit fro at female netbal
barefoot
l
m underg
training
oing a
interven
their ove
tio
rall train
ing prog n as part of
scientist
ramme. Tw
s from Ste
o sport
lle
Ms Elb
de Villiers nbosch Univers
ity (SU),
an
from the
d
D
r
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an
Departm
el Venter,
ent of Sp
underto
ort Scien both
ok a stud
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y in whic
the effect
h
they dete
s of an e
ight-wee
rmined
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kb
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speed in
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nal Journ
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y,
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preventi could
on.
HEALTH NEWS
33%
s
OF THOSE WHO DRINK FOUR OR MORE CAFFEINATED

BEVERAGES, SUCH AS SODA OR COFFEE, DAILY ARE MORE
LIKELY TO SUFFER FROM SLEEP APNEA.
CocoZone coconut water
CocoZone is 100% pure coconut water sourced from the

tropical islands of the Philippines.
DID YOU KNOW:
Depression and fatigue

can often be symptoms of
dehydration. (Health24)
G AT KAUAI
ORIGINAL EATTimIN
e Real Meal
Noakes book, Th
when Prof
mber of
Earlier this year,
uth Africa, the nu
a best seller in So
atically.
me
ca
am
be
dr
ion
ew
gr
lut
le
Revo
nal Eating lifesty
igi
Or
his
ng
wi
people follo
uai
guidelines. Now Ka
i asked the
Thats when Kaua
can enjoy a variety
rs
me
sto
cu
iew
m to rev
ient onOriginal Eating tea
of tasty and conven
vise which
ing the
lud
inc
,
their menu and ad
als
the-go me
the menu
salad (without
existing meals on
ak
ste
na
hu
Ka
apted to
oked
could be easily ad
the pineapple), sm
comply with their
ve oil
trout salad with oli
ng;
and balsamic dressi
bled
am
scr
ut
tro
ed
smok
fast
ak
bre
nd
eggs, full isla
gs
eg
d
ble
am
scr
or
a
with pesto and ros
tional).
tomatoes (toast op
e
lud
inc
ns
tio
op
r
Othe
hed
the recently launc
en curry
Madras-style chick
and
e,
-ric
uli
ca
bowl with
. The
the low carb wrap
light
Carb Conscious De
nched in
Smoothie also lau
October 2014.
WALKING EITHER IN WATER, AGAINST THE WIND, OR

WEARING A BACKPACK BURNS APPROXIMATELY 50 MORE
CALORIES AN HOUR THAN NORMAL WALKING.
12
Its harvested from

young, green coconuts
and bottled on site to
ensure a natural and
consistent quality
and taste. The 100%
pure coconut water
drink contains no
added preservatives,
sugar or artificial
sweeteners, and is
gluten- and lactosefree. The product is
rich in vitamin C, which
boosts the immune system,
and also contains

more potassium
than two bananas
(ensuring optimal
muscle function, heart
rhythm and lower
blood pressure). This
all-natural drink has
also been proven to
be more effective at
rehydration than water,
which makes it suitable
for active individuals and
those looking for a festive
season hangover cure.
THE BODYS LARGEST TISSUE (IN MASS) IS SKELETAL

MUSCLE, WHICH ACCOUNTS FOR APPROXIMATELY
45% OF BODY WEIGHT IN MEN AND 36% IN WOMEN.
NUTRIBULLET LAUNCHES IN SA
Celebrities, scientists,
foodies, sports
stars, home-makers,
entrepreneurs and
dietitians around the
world are using the
NutriBullet extractor
to get all the benefits
of consuming more
raw food. Unlike
everyday juicers and
blenders that remove
all the fibrous pulp
from fruits and trap
the best vegetable
chunks in their
blades, the NutriBullet
completely
breaks down raw
ingredients to their
most nutritious, most
absorptive state in just 30

seconds. The NutriBullets
unique cyclonic blending
action, powered by its
600-watt electric motor,
shreds, cracks, grinds
and breaks down tough
seeds, stems and skins
from unprocessed
food. The end result is a
raw, smooth, nutrientpacked super-drink
that can work as a
breakfast smoothie,
kids smoothie or
healthy snack.
Purchase yours online at
www.NutriBullet.co.za or
by calling 0861 777 997
for R1,995.
TRAVEL DIET DESTROYERS

Eating healthfully can be
extra challenging when
youre travelling, in transit, or
dining out. Cardiologist and
chef Dr Mike Fenster, author
of The Fallacy of the Calorie,
lists five medically-based
food facts to help you correct
common dietary deceptions
this festive season:
1. Diet salad dressings are
equally, or more, detrimental.
Even light dressings may not be
the healthiest choice. Whether it
is low calorie, low fat, or regular
salad dressing, its often loaded
with omega-six polyunsaturated
plant oils. Rather opt for a little
olive oil, vinegar, fresh lemon

juice or nothing at all.
2. Burgers beat deli meat.
Fresh red meat that isnt overprocessed is better than highly
processed meat and meat
products that are typically used
in deli sandwiches, which are
often presumed to be healthier
options than burgers.
3. Diet drinks are tied to disease.
Studies have shown that women
who drink more diet drinks are
heavier and have an increased
risk of diabetes and heart
disease.
4. Under-salted food may be a
diet disservice.
HOW MUCH EXERCISE

IS ENOUGH?
How much daily exercise do
you need to derive genuine
health benefits?
A properly seasoned meal tastes

good and leaves us more satisfied,
and therefore less likely to binge.
Whats more, adding salt to fresh
food only accounts for about 5% of
daily intake.
5. Low cholesterol advertising is
a fat trap.
Foods and menu items promoted
as healthy because theyre low in
cholesterol are often loaded with
fat, sugar or other additives that
cause more harm than a three egg
omelette ever could.
To read more about Why the Modern
Western Diet is Killing Us and How to
Stop It pre-order Dr Fensters book at
www.CardioChef.com.
Would you be
lieve as little
as five to
ten minutes a
day? asks Dr
Linda Steyn,
President of th
e South African
Society of
Physiotherapy
(SASP). More
and more
research is pilin
g up that show
s that you real
dont have to sw
ly
eat it out for ho
urs in the gym
to reap serious
and long-term
health benefit
Dr Steyn explain
s,
s. In July, for ex
ample,
a paper publish
ed by the Jour
nal of the
American Colle
ge of Cardiolo
gists conclude
that all you ne
d
ed to do is run
for just five
to ten minutes
a day and at
slow speeds
too, less than te
n kilometres an
hour and
this is associate
d with a marke
d reduction
in deaths from
both cardiova
scular disease
and all other ca
uses. In fact, an
ything that
gets you out of
your seat and
moving could
boost your he
alth. Another st
udy published
in April this ye
ar showed that
older adults
who simply en
gaged in light
activities such
housework wer
as
e less likely to
be disabled by
osteoarthritis
than those who
spent more of
their time sittin
g. Working a lit
tle harder fo
example doing
r
30 minutes of
daily activity
that leaves you
a little breathle
ss increases
your overall fit
ness. Either way
, always consul
a physiotherap
t
ist before startin
g any exercise
programme to
get an assessm
ent of any
musculoskelet
al problems yo
u might have.
Find your neares
t physiotherap
ist by calling
SASP on (011) 61
5 3170.
TRANSDERMAL MAGNESIUM OIL
Magnesium deficiency is more prevalent than most people care to admit, and
a lack of this important mineral has significant health implications (refer to
our previous issue for a full feature on magnesium deficiency). Transdermal
Magnesium Oil from BetterYou is sourced from the ancient Zechstein seabed below
Europe, which is widely regarded as the most potent source of magnesium chloride.
The product is currently undergoing a trial in Harrow, UK, but various other studies
have proven the effectiveness of transdermal application. In one 12-week trial, 89% of
subjects improved their magnesium levels by almost 60%. BetterYou Magnesium Oil
is among the purest, naturally filtered and most soluble sources available as it allows
the mineral to reach body tissue through the skin, effectively and quickly. In this way,
essential magnesium enters the cells immediately, replacing lost magnesium, and is
scientifically-proven to boost levels. Available in SA at Dis-Chem.
Events
& stuff
EVENTS & STUFF
A HEALTH AND FITNESS LIFESTYLE
OUR TOP FITNESS

READS THIS MONTH
1
H
THE TERRIBLE AND WONDER

FUL
REASONS WHY I RUN LONG
DISTANCES
By Matthew Inman (aka The Oatmeal)
This is not just a book about running.
Its a book about
cupcakes. Its a book about suffering.
Its a book about
gluttony, vanity, bliss, electrical storm
s, ranch dressing,
and Godzilla. Its a book about all the
terrible and
wonderful reasons we wake up each
day and propel our
bodies through rain, shine, heaven, and
hell. From New
York Times best-selling author, Matth
ew Inman comes
this hilarious, beautiful, poignant collec
tion of comics
and stories about running, eating, and
one cartoonists
reasons for jogging across mountains
until his toenails
fall off. www.amazon.com $11.96 (Kind
le edition)
PLANET FITNESS LAUNCHES IN KZN
THE SKINNYTASTE COOKBO

OK: LIGHT ON
CALORIES, BIG ON FLAVOR
By Gina Homolka
Gina Homolka is Americas most truste
d home cook
when it comes to easy, flavourful recipe
s that are
miraculously low-calorie and made from
all-natural,
easy-to-find ingredients. It only takes
one look to see
why people go crazy for Ginas food:
cheesy, creamy
Fettuccini Alfredo with chicken and brocc
oli, with only
420 calories per serving; breakfast dishe
s like makeahead western omelette muffins that
truly fill you up
until lunchtime; and sweets such as doub
le chocolate
chip walnut cookies that are low in sugar
, but still totally
indulgent. Features 150 amazing recipe
s - 125 all-new
dishes and 25 must-have favourites with 100
photographs and detailed nutritional
info for every
recipe. www.amazon.com $18.30 (hard
cover)
Planet Fitness will be launching its first health club in KwaZulu-Natal later this
year with the opening of Planet Fitness Westville at Westwood Mall.
Planet Fitness Westville will have
all of the state-of-the-art trimmings
that the brand is renowned for,
including the popular 250m
all-weather indoor running
track, and Feminique, a private
ladies-only training area. The
2
H
new club will have 3,800m2 under

roof and is scheduled to open in
December 2014, with pre-sales
having launched in September.
Planet Fitness currently owns and
operates 25 clubs in Gauteng and
the Western Cape.
S.W.E.A.T. 1000
LAUNCHES
CLAREMONT STUDIO
The new S.W.E.A.T. 1000

Claremont studio is now
offering this hour-long
workout a combination
of interval-style training
incorporating specialised
treadmills which incline
to 30 degrees, blended
with core, functional and
resistance floor work,
plus other high intensity,

creative and dynamic
concepts to health and
fitness fanatics in the
leafy southern suburbs
of Cape Town. The studio
offers one hour classes
in the mornings and
evenings, as well as a 40
minute express lunch
session. Corporate rates
and group bookings are

available. To book your
complementary first class
call 021-671-5989 or email
Claremont@sweat1000.com.
Class schedules are available
at www.sweat1000.com. The
studio is located on the corner
of Protea and Dreyer Street,
Claremont.
SOUTH AFRICA GETS A D

FOR KIDS HEALTH
Too much fast food, TV, and not enough outdoor play has resulted
in a drop in grade according to the latest Healthy Active Kids
Report Card (HAKSA).
The 2014 report card builds on the foundation of previous report cards
from 2007 and 2010, using peer reviewed research findings from the
last five years, and compares the different areas to see where South
Africa has improved, or hasnt. The scientific panel was comprised of
academics and experts from six universities, the Medical Research
Council of South Africa, the Sports Science Institute of South Africa,
the Heart and Stroke Foundation of South Africa, and Discovery Vitality.
While there are promising improvements reflected in the 2014 report
card - fewer children are going to bed hungry, and more are physically
active at school - overall, not nearly enough is being done to help
children eat better and exercise more.
14
3
H
music
LOW-CARB LIVING FOR FAM

ILIES
By Monique Le Roux Forslund
In her latest book Monique le Roux Forslu
nd answers all
the questions mothers have about low-c
arb eating, and
explains why reducing carbohydrates
and
simultaneously increasing the consu
mption of natural,
healthy fats is good for you and your
family. She also cuts
through the jungle of products and inform
ation that
confront us in the media and on shelv
es, so that we can
find our way to a healthy life of natur
al foods that will
satisfy hunger and banish cravings. In
addition to over
100 delicious, healthy recipes for break
fast, lunch, dinner,
special occasions and snack time for
the whole family,
the book provides easy-to-follow, pract
ical tips and
inspiration for maintaining a healthy
lifestyle.
R147 www.kalahari.com
4
H
ULTIMATE WORKOUT HITS VOL

UME 2 BY S.W.E.A.T 1000 AND BIOG
EN
Compiled with the expertise of fitnes
s DJ Andrew
Baptiste, the album has been specifically
designed to
elevate the workout experience. Song
s have been
carefully chosen by BPM (beats per minu
te), enjoyment
and hook factor (commercial nature
of the track), song
length (too short and your experience
wont reach its
max, too long and you begin to fatigu
e) and overall
quality. The album is a double CD with
over 50 tracks
including Rather Be, Counting Stars, Wave
s, Love Me
Again, Addicted To You, Roar, Summertim
e Sadness and
more. The album includes one free S.W.E
.A.T 1000
workout voucher, as well as a discount
voucher
from Biogen.
VIRGIN ACTIVE
LAUNCHES KAOS
Fitness classes
for Tweenies
According to the Healthy Active
Kids South Africa report card in
2010, fewer and fewer children
are exercising, which is why
Robyn Moore, the National
Junior Members Manager
for Virgin Active South Africa
has devised a programme for
tweenies. If we can entrench
an active lifestyle in youngsters,
it will hopefully become a way
of life, she says. The group

exercise class for 8-10 year olds
and 11-13 year olds will cater
to the needs of kids who have
outgrown Virgin Actives Club V
facility, but are not old enough
to train without supervision. The
programme, known as KAOS,
has just been launched at 60
clubs and is based around
motor skill development and
cardio capacity that will not only

aid skill acquisition for sport, but
is also a great tool to increase
fitness levels and a childs
general ability to move. KAOS
classes will be 45 minutes
and are offered three times a
week at 60 Virgin Active clubs
countrywide.
For more info visit
www.virginactive.co.za.
INBA AFRICAN NATURALS
The second INBA South African Naturals competition was recently held
in Gauteng, and attracted natural athletes from all over the country.
Winners received their prizes from South
African bodybuilding legend, 1986 Mr
Universe contestant, Kevin McNamara.
In the end seven athletes, including Gill
Holm, were invited to participate in the
INBA Natural Olympia, to be held from 6-9
November 2014 in San Diego, California.
Holm will be trying to defend the gold
medal she won at the event in 2013. As
part of their drug testing programme,
INBA SA conducted an analysis of every
competitors sample provided at the
competition. The testing provided INBA
SA with valuable data on participants
biological markers and profiles, which
enables INBA South Africa to identify

both off-season and future in-contest
target testing. The federation will also
be conducting education programmes
in future for competitors who wish to
broaden their knowledge and compete
as natural athletes. For further info on INBA
shows on the African continent email
info@naturalbodybuilding.co.za or visit
www.facebook.com/InbaSouthAfrica.
INBA South Africa, would like to thank
event sponsors Benfatto Nutrition,
FutureLife, Bolus Distribution, McNabbs,
and The Mineral Man Water supplier for
their generous prizes and sponsorship.
RESULTS:
From left to right: Mariette Brittz

(12) ; Louise Ferrreria (10); Gill Holm
(4); Debbie Ivins (2)
JUNIVA MAKES HEALTHY

LIVING EASY
FITPRO
COURSE DATES
JOHANNESBURG
8 November - Functional
Movement Assessment workshop
22 November Open day
Visit www.fitpro.co.za for more
info.
Having recently
launched, www.juniva.
com, a specialist health,
wellness and fitness
e-tailer, makes quality
vitamins, sports nutrition
and weight-loss products
available to browse or
buy online. The companys
goal is to make you a
healthier, better version
of yourself by combining
education, motivation,
exercise and convenience.
Shoppers are ensured
peace of mind as products
sold meet the quality,
safety and efficacy guidelines set out by the Medical
Control Council and other
industry bodies. Products
are chosen in consultation with nutrition and
sports experts, and include
manufacturer information,
as well as simplified explanations so that shoppers
know what theyre buying
and why. The site also has
a Repeat & Save subscription service, which allows
you to repeat your order
either quarterly or every
month. This ensures your
products are conveniently
delivered to your door as
frequently as you require.
There are currently over
1,500 curated vitamin,
sports nutrition and
weight-loss products available for purchase on the
site, backed by fast delivery
and an enjoyable and
easy-to-navigate online
shopping experience.
For more info or to buy visit
www.juniva.com.
EVENTS & STUFF

NIKE SOWETO MARATHON
EVENTS CALENDAR
FNB WINES2WHALES
Close to 5000 eager mountain bikers

will once again take on the popular FNB
Wines2Whales mountain bike events
in November. Participants of this three
day stage race can choose between the
Adventure, Ride and Race events. Starting
in the Winelands of Somerset West, teams
of two riders (male/female/mixed) will cross
through (and over) 13 wineries, 26 private
farms, six mountains, historic roads and
mountain passes, nature conservation areas
(including the Kogelberg Biosphere) before
finishing within sight of the famous whales
of Hermanus.
DATES: 31 October 2014 09 November
until 2014
VENUE: Somerset West, Western Cape (start)
and Hermanus (finish)
For more info like Wines2Whales on Facebook,
follow @w2wmtb on Twitter, or visit www.
wines2whales.co.za.
The Nike Soweto Marathon is much more than

just a race - its about bringing people together
and reminding them how far we have come as a
nation. Celebrating the rich heritage of Soweto,
six significant sites have been selected and will be
dotted along the marathon route, including Chris
Hani Baragwanath Hospital, Walter Sisulu Square,
Vilakazi Street and Hector Pieterson Memorial.
The Nike Soweto Marathon is a qualifier for both
Comrades and Two Oceans.
DATE: 2 November 2014
VENUE: Nasrec Expo Centre
DISTANCES: 10km, 21.1km or 42.2km
Follow all the updates on Twitter via @SowetoMarathon and
to be part of the conversation by using #werunsoweto or
#PeoplesRace. Visit www.sowetomarathon.com or Nike Stores
at The Zone @ Rosebank and Sandton City for more info.
RUN-A-MILE WITH PUMA
Puma and Born 2 Run Athletics Club have launched

the Puma Run-a-Mile series, which will see traditional,
fast paced mile-long races taking place in each of
the Born 2 Run club regions. Each series caters for
runners of all levels, ranging from a fast and furious
sprint with friends or a 4x400m co-worker dash, to a
photo finish challenge amongst serious competitors.
DATES AND VENUES: 8 November 2014
(Durban) and 6 December 2014
(Johannesburg).
For more info and for online
pre-entries visit www.
born2runac.co.za/sprint-series
or www.puma.com.
CORONATION DOUBLE
CENTURY
The Coronation Double Century team cycling event,

now in its 22nd year, is limited to 230 teams, with
up to twelve cyclists competing per team. The
demanding but scenic route passes through the
Overberg region, including Montagu, the Tradouw
Pass and the tough 7km Op De Tradouw stretch.
DATE: Saturday, 22 November 2014
VENUE: Swellendam, Western Cape
DISTANCE: 202km
Like the CoronationDC Facebook page for regular event
updates, or follow @TheCoronationDC on Twitter.
REEBOK SPARTAN RACE
The Spartan Race Series will make its debut

in Johannesburg in November, offering
participants a test of endurance, strength,
agility, speed, dexterity, balance and coordination. Courses are constructed with
a focus on the venues terrain. The race is
timed and judged by marshals and the
results are entered into the global Spartan
Race Series rankings so that participants are
able to compare times with Spartans all over
the world.
DATE: 1 November 2014
EVENTS: Spartan Sprint (5km+) and the
Spartan Super (12km+)
For more info or to enter visit za.spartanrace.com.
16
PENNYPINCHERS ORIGIN OF TRAILS
The Pennypinchers Origin Of Trails two day

mountain bike stage race returns to the picturesque
Stellenbosch region in November. The route
combines a vast network of world class trails
with beauty and exclusivity. Riders are given the
unique opportunity to experience a spectacular
combination of single-tracks that have been
previously unknown to the mountain biking
community of Stellenbosch.
DATE: 28-29 November 2014
VENUE: Stellenbosch
EVENTS: Three entry options Long (70km, 70km),
Medium (70km, 40km) or Short (40km, 40km).
For more info follow @OriginOfTrails on Twitter, like
Stillwater MTB Events on Facebook, email
entries@stillwatersports.com or visit
www.stillwatersports.com.
TSHWANE CITY MARATHON
Runners, joggers and walkers will

have the chance to relive a moment
in history at the inaugural Tshwane
City Marathon, along a route that
incorporates Nelson Mandelas final
cortge procession through the stree
ts
of South Africas capital. This event is
more than just a road race, fun run and
walk as it gives everyone the opportunity to experience and commemorate
a moment of world history while takin
g
in the beauty and historical landmark
s
of the City of Tshwane.
DATE: Sunday 14 December 2014

VENUE: Tshwane City Centre
DISTANCES: 42.2km, 21.1km, 10km
, 5km
Visit www.tshwanecitymarathon.co.z
a for
entry details.
SANLAM CAPE MILE
Entries for the Sanlam Cape Mile

opened on Wednesday, 1 October
2014, with the open water swim
debuting in the Western Cape in 2015
.
Participants in the Totalsports Xterra
South African Championship presente
d
by Rehidrat Sport are invited to ente
r
the Sanlam Cape Mile as a warm up
at a
discounted rate.
DATE: Saturday, 14 February 2015

VENUE: Eikenhof Dam, Grabouw Coun
try
Club
DISTANCES: 1 mile or 500m
For more info follow @CapeMile on Twitte

r or Cape
Mile on Facebook, or email entries@stil
lwatersports.
com or visit www.stillwatersports.com.
supplement news
BRINGING YOU ALL THE LATEST SUPPLEMENT NEWS
Atkins low-carb, low-sugar range
The range of low-carb, low

sugar Atkins products is now
available in SA, and includes
Advantage bars, Shakes,
Endulge bars, Day break bars,
pasta, muesli, bread mix and
the Atkins New You cook

book for quick and easy lowcarb healthy meal options.
For further info or to purchase
the range visit www.atkinssa.
co.za and sa.atkins.com.
Products are also available

at Dis-Chem, Clicks, Pick n
Pay and select independent
pharmacies and health stores
nationwide.
GNC Puredge Energy

Performance Energiser
General Nutrition Corporation (GNC)

Puredge Daily Energy Performance
Energiser is a pre-workout product that uses
only natural ingredients. It contains healthy
carbohydrates for a quick energising preworkout boost, and ingredients like green tea,
black tea, guarana and rhodiola. The product is
also registered with Informed-Choice, a globallyrecognised quality assurance programme.
This means that the product has been quality
reviewed, and undergone rigorous testing to
make sure that it is free of substances that are
banned in sport by the World Anti-Doping
Agency (WADA). Available at GNC concept stores
for R475. Visit www.gnc.co.za/stores for more info.
NATIVA WOMAN
OMEGA COMPLEX
The Nativa Woman Omega Complex formulation contains Sea

Buckthorn oil, which naturally provides omega-3 (alpha-linolenic
acid), omega-6 (linolenic acid), omega-7 (palmitoleic acid) and
omega-9 (oleic acid) as these fatty acids are structurally part of
the oil. In addition, it contains fish oil as well as added antioxidants
in the form of grape seed extract and pine bark extract. This can
assist with cardiovascular support, promote healthy skin, and
cognitive support.
SolalWoman
SolalWoman is a comprehensive nutraceutical formulated for women of

all ages. It provides vitamins, minerals, nutrients, omega 3 oils, probiotics
and other nutraceuticals to meet the everyday health requirements of women.
Available at all leading pharmacies and health stores nationwide for R334. Visit
www.solal.co.za for more info.
VITAMINS | SPORTS NUTRITION | SLIMMING
USN
Hyperlean
Two-in-One
USN Hyperlean Two-inOne provides scientifically
grounded supplement
technology to enhance
your recovery rate, deliver
explosive energy, and aid
body toning. This -Alanine
and creatine-free option
continues to offer the relevant
performance benefits of a
true performance enhancing
pre-workout supplement.
This product is ideally suited
to anyone who is looking to
influence their performance,
reduce fatigue, support
recovery and accelerate gains.
18
AVERAGE
WOULD DO YOGA
IF IT WERENT FOR THE PANTS
Available at
Beauty
ITS A CHICK THING
TREAT YOURSELF THIS FESTIVE SEASON

WITH THESE TOP CHOICES.
ELIZABETH ARDEN VISIBLE DIFFERENCE OPTIMISING SERUM SET

Use the new Visible Difference Optimising Skin Serum together with
the spa-inspired skincare regimen. This serum uses retinyl complex to
gently retexturise skin while preparing skin to receive the benefits of your
unique skin type regimen. Reveals healthy, glowing skin tone. For a full list
of Elizabeth Arden stockists visit www.elizabetharden.co.za.
R595.00
ZONE SKIN CARE RANGE BOX SET

The Zone Skin Care Range contains scientifically researched concentrations of CoEnzyme Q10 and network antioxidants at levels where it will make a difference,
rather than follow cosmetic trends.
Zone Day Cream R 280.00
Zone Night Cream R 307.00
Zone Eye Gel R 195.00
Zone Cleansing Gel R 80.00
Visit www.dermasure.co.za for more details.
ELIZABETH ARDEN PREVAGE ANTI AGEING + INTENSIVE

REPAIR HOLIDAY SET
Keeping your skin radiant and healthy takes constant repair and protection. This
quartet offers the ultimate in proven anti-ageing protection and repair thanks to
Idebenone, the most powerful antioxidant. For a full list of Elizabeth Arden stockists
visit www.elizabetharden.co.za. R1795.00
20
WEMA BODY MOUSSE

The luxurious body mousse contains deeply nourishing cocoa butter, shea butter, to
keep skin looking bright and healthy and grape seed oil, which helps to lighten dark
marks and tighten the skin. Coconut oil, an antibacterial super-ingredient, widely
popular for its numerous uses, is also one of the main ingredients. For a full list of
Wema stockists or to purchase from the webshop, visit www.wemabodycare.com. R150
BY MELANIE HEYNS
WEMA BODYCARE ESSENTIAL COLLECTION SOAPS

Containing Mafura Butter from Mozambique, Aloe Ferox from South Africa and one
fragrant essential oil, with its own unique benefits for the skin, Wema soaps are 100%
biodegradable, natural and organic. And because Wema hasnt added any ingredients
with names you cant pronounce, you can be sure that youre pampering your skin with
Mother Natures sheer goodness. For a full list of Wema stockists or to purchase from the
webshop, visit www.wemabodycare.com.R60
OH LIEF PAMPER HAMPER

Oh-liefs range of Natural Body products are made from 100% natural and organic, raw ingredients, sourced locally.
This hamper includes Body Wash, Body Lotion, Bath & Body Oil, Hand Lotion, Heel Balm and Body Wax. All products
are animal-cruelty-free and organic.
Visit www.tidyandco.com for more details. R695
EACH PURCHASE OF A DERMALOGICA PRODUCT

COMES WITH A FREE HOLIDAY GIFT SET
DERMALOGICA MULTIVITAMIN
HAND AND NAIL TREATMENT
Intense conditioning treatment
relieves signs of ageing on dry,
rough hands. Smooth this nongreasy, fast-absorbing treatment
over hands and nails daily to help
hydrate, minimise nail peeling,
and shield against environmental
damage. For a list of stockists please
visit www.dermalogica.co.za. R450
DERMALOGICA
EXFOLIATING FACE
BRUSH
This ultra-gentle brush
works with your prescribed
Dermalogica Cleanser to
gently exfoliate dulling
surface debris and impurities
for effective cleansing. For
a list of stockists please visit
www.dermalogica.co.za.
R240
DERMALOGICA STRESS RELIEF

TREATMENT OIL An aromatic body
treatment oil for massage, bath
therapy and deluxe skin conditioning.
For a list of stockists please visit
www.dermalogica.co.za. R390
HYDRO-ACTIVE
MINERAL SALTS
A sea-salt body therapy
for a re-mineralising
bath soak or all-over skin
polishing. For a list of
stockists please visit
www.dermalogica.co.za.
R430
Expert advice
FITNESS AND NUTRITION WISDOM

fitness magazine reserves the right to edit any question submitted.
expert
health advice
WINNING QUESTION
Your training questions answered by our experts
BUSY MOM
Im a first-time mom
with a beautiful
15-month-old
daughter. Since
becoming a mother and
looking after my daughter
at home, which is the best,
most rewarding job Ive ever
had, Ive neglected my own
health and fitness. However,
Im finally in a comfortable
place and feel ready to take
charge and get back into shape!
My goal is to get lean and
build some muscle. Ive started
eating healthfully, including
lean sources of protein and
22
re
e
h
w
k
c
a
b
t
e
G want to be!
you
low GI carbs with three of

the five small meals I eat a
day. The other two consist of
meal replacement shakes. My
husband got USN Muscle Fuel
STS for both of us to drink
between meals to ensure we get
the right nutrition in. Im afraid
this product might stall my
weight loss since there are a lot
of carbs in the shake.
My history with constant
diets and carb restriction has
left me confused. Could this
particular shake be fine for my
goal, or should I try a different
kind? Claudette Koekemoer
Send us your training, diet

or health-related questions and
stand a chance to win a product hamper.
Email your questions to
info@fitnessmag.co.za or #askfitness
Claudette has won a USN hamper that includes USN
Diet Fuel Ultralean, USN Phedra-Cut LIPO XT, USN CLA
1000 and a USN Tornado Shaker.
This question will

possibly resonate
with a lot of readers,
which is why I think
it deserves a significant amount
of attention. You mentioned
that youve been a chronic
dieter in the past and this
may have resulted in a fear
of certain food groups such as
carbohydrates and fats. Popular
opinion and mainstream media
have led individuals to believe
that these macronutrients act
solely to increase total body fat,
but they dont, unless theyre
consumed in excess, or there is a
digestive or hormonal issue that
has created the disparity in the
macronutrients functioning. What
I can safely presume is that you
may have a slight degree of low
carbohydrate tolerance, insulin
resistance and leptin resistance
because youve not been achieving
your macronutrient baseline values
in the past.
What you need to achieve now
is a sustainable lifestyle approach,
one where youre not on a classic
weight-loss diet all year round.
As such, developing a healthy
and controlled meal plan is an
important tool to manage your
body composition and achieve
the goals youve set for yourself.
The issue of smaller, more regular
meals is still a little controversial,
and the scientific evidence
backing that approach is still out.
However, with over a decade of
personal experience and enough
application among clients, I believe
that smaller, more regular meals
are important to control blood
sugar levels and insulin output
for the majority of the population
(with the exception of diabetics
or those with chronic metabolic
dysfunction). This ultimately
influences satiety and the psyche
(how you feel).
Youre 15 months post-partum
so your hormone regulation should,

and I use that word with caution,
have normalised. Since were on the
subject of the hormonal system,
your diet needs to balance both the
insulin and the glucagon pathway
to maintain optimal energy
production, while increasing
protein, fat and carbohydrate
turnover (balance between protein
synthesis and protein degradation).
To do this your diet needs to tick
all of the boxes with respect to
your daily protein, carbohydrate
and fat intake, with the practice
of macronutrient cycling needed
to get the maximum effect from
your energy output and nutritional
input. For the majority of the
population avoiding carbohydrates
and moving towards a ketogenic
diet makes it difficult to maintain
muscle mass because its quite
aggressive with respect to losing
fat through the production of
ketone bodies.
WEIGHTS VS CARDIO
In addition, there arent many

differences between males and
females with respect to how they
should approach their diet and
training. However, females carry
less muscle mass, which is why I
tend to favour strength training.
Lactate-based training (intense
activity with short rest periods)
will result in an increase in growth
hormone (gH) and testosterone
post-workout, and this allows us to
use the components of muscle that
are already there without the need
to increase lean mass significantly
over time. With respect to
cardiovascular training, you should
be cautious of over-training in this
regard as hormone management
(thyroid, testosterone, gH and
insulin) is key in your approach.
Doing endless hours of energy
burning cardio each day simply
results in a starvation effect, and a
down regulation of these important
hormones, which is similar in effect

to consuming insufficient calories.
I would also use training sessions
that are slightly shorter as oestrogen
management is a huge factor with
females because its naturally quite
high to start with. Unfortunately,
most females come from a dieting
culture where calories are kept low
and theres a conscious avoidance
of fats and carbohydrates. Saturated
fats and cholesterol play important
roles in the production of sex and
adrenal hormones, so we should
rather manipulate levels of these
hormones (keep oestrogen down
and support testosterone levels)
through other avenues, in this
instance, through exercise.
In short, we first need to establish
an improved habitual approach to
food. I would suggest finding your
set point so that you know where to
start, then adjust the frequency of
your eating.
START WITH THE

FOLLOWING:
Take time to work on your macro

baselines.
Dont exhaust your tools early on.
Use cardio only when you need it.
Incorporate individualisation with
your diet.
Start with a moderate calorie deficit
(-300 calories over the day, primarily
from starchy carbohydrate sources).
Modulate all variables, not just
calories.
And dont forget to review your new
approach regularly to see if it aligns
with your goals.
Now that all of the ground work
has been briefly covered above,
we need to focus on your choice of
supplementation. Within the context
of your previous dietary approach
and the new plan above, I wouldnt
consider USN Muscle Fuel STS an ideal
option for you as you dont need the
extra calories. In your case, I would
suggest a 3+1 meal plan three solid
meals and one meal replacement, in
the form of USN Diet Fuel Ultralean.
With enough protein (25g per serving)
of easy-to-assimilate protein and a
low-carb content, which serves to
normalise your insulin response, along
with enough fibre to keep you regular
and your gut healthy, and an array of
proven weight control ingredients
included in the mix, you would
struggle to find anything better suited
to your goals.
Question answered by Gareth Powell
from USN
BENEFITS OF SPINNING
I had a baby six months ago via C-section. Eventually, after struggling with a lot of
abdominal pain, I have now joined a spinning class, which I now attend twice a week.
After just two weeks I was loving it. I now also do light weight training 2-3 times a
week. I would, however, like to have a more thorough understanding of the benefits of
spinning. I would appreciate it if you could tell me the pros and cons of spinning and
the benefits of it, as well as the best diet I can follow. On that point, I seem to lose weight quickly
and easily on a high-protein, low (healthy) carb diet but I struggle with energy when following
this way of eating. Shaheeda De Kock
A spinning bike has a weighted

flywheel which simulates
the effects of inertia and
momentum experienced
when riding a real bicycle. This
makes it more effective than a
traditional stationary bike. The
design of a spinning bike also
allows riders to adopt various
positions on the bike, which
makes it more practical in
terms of varying a workout.
OTHER PROS OF
SPINNING INCLUDE:
The flywheel increases the

intensity and effectiveness of
the workouts to help boost
fitness and blast more calories
than a stationary bicycle can.
Spinning is low impact, so
its easier on your joints than
running.
The flywheel enables riders to
reach much higher cadences
than stationary bikes,
which helps with speed and
endurance conditioning.
Spinning more closely
simulates the forces and
resistance experienced
during cycling, which makes
it a great option for indoor
cycling training. In other
words, the effects are directly
transferable to the road or
mountain bike.
Ability to stand and change
hand positions means that
more of your upper body
can be incorporated into a
spinning session.
There are very few cons
associated with spinning.
The main one is that the nonweight bearing nature of the
exercise means that it does
little to improve bone density.
However, as you combine
spinning with weight training,
this is not something you
should be concerned about.
The other con is that excessive

cycling, in any form, can shorten
your hip flexors.
In terms of your diet, everyone
is different and will respond
differently to what they eat. The
main guidelines should be to cut
out all refined carbs and sugars,
as well as all hydrogenated and
trans fats. In terms of your ratio
of fats to carbs, some people
respond better to higher carb
intakes, which may be the case
with you. However, I would
suggest experimenting with
the timing of your carb intake
before increasing your total
carb consumption, as you
mentioned that you follow a
low-carb diet, not a no-carb
diet. Instead of spreading your
carbs evenly throughout the
day, I would eat most of them
before and after your training.
That will deliver the energy
you need to perform highintensity exercise like spinning,
and will replenish glycogen
stores after exercise. Your other
meals should therefore consist
predominantly of healthy fats

and proteins, but dont forget to
include lots of leafy green veg. If
that doesnt work then I would
suggest incrementally increasing
your carb intake slightly until
you find the right balance for
your energy requirements.
This level of carb intake should
improve your energy levels, but
should not lead to weight gain
or additional fat storage. One last
point to consider is that you have
yet to become fat adapted to
your low-carb way of eating. This
may require that you continue
eating and training the way you
do until your body becomes
more efficient at utilising stored
and ingested fat as your primary
energy source. Once that
happens most of your training
can be done without carbs, and
youll also derive a greater benefit
from any carbs you do eat before
your really intense training or
spinning sessions.
Question answered by Pedro van
Gaalen, Managing Editor
CUT OUT ALL

REFINED CARBS
AND SUGARS,
AS WELL AS ALL
HYDROGENATED
AND TRANS
FATS.
23
fit tech
THE HOTTEST TECH STUFF
SUUNTO AMBIT3
The new Suunto range of Ambit3 Bluetooth Smart compatible devices,

which integrate with the new Suunto Movescount App, consists of
the Suunto Ambit3 Peak and Sport GPS watches.
Both devices and the app make

use of the Suunto Smart Sensor for
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Music is
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GARMIN PARTNERS WITH MYFITNESSPAL

Garmin recently announced a new partnership with
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The MyFitnessPal App displays a
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using vvofit or Forerunner 15 will
24
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and assist them in managing their
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Other Garmin owners will be
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Available from
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Training notebook
FOCUSSED MOVEMENT TRAINING
PERFORMED BY Evina Luna

PHOTOGRAPHY BY James Patrick
Tip: If youre performing a hanging movement grip strength may

be a limiting factor. Either perform a few reps each time before
resting your hands, until your grip gets stronger, or you can perform the movement using ab straps or on the vertical bench with
arm supports while you develop grip strength in isolation.
THE MOVE:
HANGING SIDE LEG

RAISE (A.K.A. HANGING OBLIQUE RAISE)
STARTING
POSITION:
Grasp and hang from a high pullup bar with a slightly wider than
shoulder-width overhand grip.
Allow your legs to hang fully
extended beneath you.
THE MOVEMENT:
Raise your knees up to one side,

as high as possible, by flexing
and twisting your hips and
bending your knees. Hold for a
count of one or two seconds and
then slowly lower your legs back
down to the starting position in
a controlled manner, until your
hips and knees are fully extended
once again. Repeat for the
required reps on one side before
swopping sides.
T RY T H
AT THE IS MOVE
GY
TARGE M AND
T
OBLIQ YOUR
UES A
ND
LOSE T
HE LO
V
E
HAND
L E S!
Tip: Keep the core activated

and engaged throughout the
entire exercise.
Note: The obliques and rectus

abdominis will only contract
dynamically if waist flexion occurs,
otherwise hip flexors become the
primary muscles targeted.
Tip: Do not swing your body

or use momentum to lift your
knees during the movement.
REPEAT
REQUIRED
REPS THEN
SWAP SIDES
what it
works
26
This advanced move is a great progression for
anyone who has perfected the hanging leg

raise, or for those who want to develop their
lower ab muscles, particularly those around the
hips and on the side of your midsection.
muscles
targeted
Primary: Obliques, rectus

abdominis, serratus anterior
Secondary: Hip flexors,
primarily tensor fasciae latae
and iliopsoas, adductors and
lower back muscles
Longevity
&
EXERCISE
Extend and
improve the
quality of your
life through
exercise
xercise is by far
one of the most
important things
you can do for
your health. Not only will
you lose weight and tone
up, but youll also enjoy
increased vitality and
energy, and have a new
zest for life. Studies also
show that exercise, and
the improved health it
creates, has the ability to
extend your life.
EXERCISE IS ONE
OF THE MOST
IMPORTANT THINGS
YOU CAN DO FOR
YOUR GENERAL
HEALTH, AND IT IS
NEVER TOO LATE TO
START.
For instance, in
2007, the National
Institutes of Health
(NIH) and American Association of
Retired Persons
(AARP) looked
at more than
250,000 men and
women between
the ages of 50
and 71, and confirmed that standard exercise recommendations
did, in fact, improve longevity.
The study found that people who
did an average of just 15 minutes
of moderate-intensity exercise
daily, six times per week, for a total
of 92 minutes per week, lived an
average of three years longer than
those who were inactive.
These findings echo a similar
survey done for the American
Heart Journal in November 1994,
which looked at the effects of
exercise on mortality in 1,404
women (aged 50 74). Scientists
found that after 16 years of followups, 23 of the women had died,
but that the mortality rate was still
the lowest in those women who
exercised vigorously.
Numerous studies therefore

support the idea that by simply
maintaining a minimum quantity
and quality of exercise people can
decrease their risk of premature
death, and also maintain their quality
of life well into their later years.
And these benefits are not
just related to losing weight, as
many would assume. A study
that included more than 65,000
people found that, regardless of
your current weight, a little bit of
exercise every week can add years
to your life.
These benefits, identified in the
numerous studies often cited in
relation to the benefits of exercise
and longevity, are generally
attributed to the facts that regular
exercise over long periods of
time can reduce the risk of heart
attacks, improve lung function,
lower blood glucose, cholesterol,
and triglyceride levels, as well as
improve muscle and bone strength
with advancing age.
Faced with these facts it is clear
to see that exercise is one of the
most important things you can do
for your general health, and that it
is never too late to start.
According to Health.org,
brisk walking for as little as
30 minutes a day will yield
the following benefits:
I mprove blood circulation,
which will reduce the risk of
heart disease
I mprove blood cholesterol
levels
P
revent and manage high
blood pressure
P
revent bone loss
Boost energy levels
Manage stress levels
Release tension
C
ounter anxiety and
depression
Assist with sleeping problems
R
educe coronary heart disease in women by 30-40%
R
educe the risk of stroke by
20% in moderately active
people and up to 27% in
highly active people
D
elay or prevent chronic
illnesses and diseases associated with ageing.
The benefits of weight loss
and exercising on a regular
basis are therefore clearly more
than skin deep. While achieving
these goals certainly leads to
more attractive physiques, increased energy and a renewed
passion for life, they also help
to prolong your life and reduce
the likelihood that your quality
of life can be compromised
due to health complications.
So next time you lose a little
motivation, think of your fit
and healthy lifestyle as an
investment in your life that can
prolong the time you have to
spend with your loved ones.
COVER PROFILE
laura
DANIELZ
THE SKY IS THE LIMIT FOR THIS

RAPIDLY RISING WBFF STAR
AURA DANIELZ IS LIVING PROOF THAT FIT

REALLY IS THE NEW
SKINNY. AFTER KICKING THE
RUNWAY MODEL LOOK AND
LIFESTYLE TO THE CURB SHE
HAS EMBRACED HEALTH AND
FITNESS IN A BIG WAY, WHICH
HAS DELIVERED MASSIVE
RETURNS IN HER LIFE, BOTH
PERSONALLY AND PROFESSIONALLY.
As one of the standout South
African performers at this years
WBFF World Championships
held in Las Vegas (read more on
page 58), Laura is hard at work
trying to convert her success
on stage into even greater
opportunities.
Like so many other local athletes, the WBFF has opened
many doors for your career.
But before we get into your
WBFF journey, can you give
us an idea of what you did
before fitness competitions?
Before I started competing I
took part in beauty pageants
and joined a modelling agency.
As a result I have been featured
in advertising campaigns for
Toyota, Engen and Garmin,
among others. I believe that this
exposure gave me the confidence to exude glamour and a
30
sense of fashion on the fitness

stage, which is an integral part
of the WBFF. Im also really
thrilled to see that the WBFF has
introduced a commercial model
division for 2015.
You have a young, fresh and
vibrant look, yet so many
young people today would
rather party than hit the gym
regularly, and prefer to follow
restrictive diets to get that
unhealthy runway model
look. What made you choose
the healthy path?
Unfortunately partying, which
may include excessive drinking
and late nights, doesnt mix
well with a healthy lifestyle.
You have to choose one or the
other. I believe that there are
many ways to have fun without
jeopardising your health, and
people must explore all their
options to find a balance.
Like many women, at one
stage in my life I also fell into
the trap of obsessing over
being skinny, and I resorted
to unhealthy measures to get
there. Not only is this extremely
detrimental, both physically and mentally, but its also
unsustainable. Unfortunately,
many women think that to be
lean you need to limit your food
intake. When I tell women how
much I eat now theyre amazed

and find it hard to believe. The
trick is to eat plenty of nutritious food, including good fats
and healthy carbs. Under-eating
is the worst thing you can do as
it damages your metabolism,
and it can take a long time to
repair it. And the more you
put your body through these
extreme diets, the more you
damage it.
What has the launch of the
WBFF SA meant for your
career?
So much has happened since
I joined the WBFF family. Ive
been travelling the world
and exploring wonderful
destinations, which has
broadened my horizons and
mind. I also joined USN last
year as an ambassador, and
have been able to reach out to
many women and help them
with their particular fitness
journeys.
What has been your experience of the WBFF SA to date?
It is a fast-paced, whirlwind of
opportunities and experiences.
The WBFF SA team has always
supported each athlete and are
always willing to help us with
any project were busy with, or
offer advice.
What does a WBFF pro card

mean to you and your career?
A pro card is an amazing achievement, and Im still so honoured
and grateful for it. However, its
not a ticket to fame and fortune.
If you want to do well in the
industry you still need to help,
motivate and empower others.
You did extremely well at the

WBFF World Championships
in Las Vegas. What was the
experience like?
This was my second trip to
the World Championships. I
unfortunately didnt make the
top 10 last year, so I made it
my mission and goal to work
harder, and come back to the
stage with a much improved
physique. I believe that this year
I gained some lean muscle and
brought a much healthier look
to the stage, which is what I
was aiming for. The experience
is Las Vegas this year was made
even more fantastic as more
South African athletes were
competing and we were able
to support each other. The
production was absolutely
incredible, with phenomenal
lighting and sound.
Photo by Toby Harriso

n
THE WBFF SA TEAM

HAS ALWAYS
SUPPORTED EACH
ATHLETE AND ARE
ALWAYS WILLING TO
HELP US WITH ANY
PROJECT WERE BUSY
WITH, OR OFFER
ADVICE.
Have you competed in any other shows

or federations? If so, how do they compare to the WBFF?
I competed in three other shows prior
to the WBFF. I enjoyed learning from the
shows, particularly learning more about
my body during the prep. However, in
terms of the actual show, I dont think
there is anything out there quite like the
WBFF.
Whats your philosophy regarding a
health and fitness focused lifestyle?
You shouldnt hate exercise, or hate having to eat healthy food as you wont be
able to sustain this way of life for long. I
also find that if you join a group, train with
a friend, or take part in activities that keep
you fit and healthy youll achieve better
results. Get creative in the kitchen and
try to replace all negative influences with
positive alternatives.
PHOTO BY Noel Daganta
DRESSED BY www.boostgymwear.co.za
Ive learnt
that if
youre
trying to
reach a
goal its
only
possible
with passion
and a belief
in your
abilities.
31
What did you learn from the

experience and what are your
goals for the future?
Ive learnt that if youre trying
to reach a goal its only possible
with passion and a belief in your
abilities. When you have passion
behind you youll work harder and
will always have the motivation you
need when things get tough. Right
now Im focusing on building my website,
which will offer healthy ebooks, training
programmes and nutritional advice, which
I hope will empower women from around
the world to achieve their goals.
What does your

training consist of?
I do a combination of
weights and cardio,
with rest days in
between. Theres
nothing more empowering
than knowing that you have
the power to change your body
shape with resistance training.
I also love cardio, and Im in the
process of buying a mountain
bike as I love the outdoors and
dont really enjoy doing cardio in
the gym.
What is your approach to diet
and nutrition?
Ive always been extremely active, whether it was as a kickboxing instructor, running marathons or participating in many
other sports. However, I never
had that fitness model look and
was very lean. It took me a long
time to realise that it all came
down to proper nutrition and
eating regularly. Thats when I
started to see my body change.
Even if youre not exercising,
good nutrition assists with so
ts:
Quick ITfaEc...
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USN
If you associate with people who are

positive and uplifting youll also be
more likely to succeed.
cany other aspects

of your life, like
preventing illness. I dont believe
in restricting yourself, but rather
changing the way you think
about food and why you should
eat healthfully. I try not to think
of food in terms of my body
weight, but rather of how good
nutrition keeps me healthy, positive and my energy levels high.
By changing your thinking youll
start to see results because youll
enjoy eating well.
The best way to manage a
healthy eating plan is to make
time for it, in the same way you
would for any other goal. You
need to decide what you want
to do, how you are going to do it
and action your plan. Preparation
is key.
What does your eating plan
consist of?
When I compete for a show I
count my calories. I know exactly
how much protein, fat and carbs
I eat in a day, and I find that carbcycling helps me achieve that
stage-ready look. Im also busy
with photo shoots and events
throughout the rest of the year
so I cant afford to eat poorly.
I find it is quite easy to maintain
a healthy body-fat percentage
and look good when I only eat
food in its natural form. I dont
eat processed food or sugar, or
drink sugary drinks. I eat a wellbalanced diet that consists of lots
of fibre, protein, complex carbs,
and healthy fats. Most importantly though, I eat every 2-3
hours. I absolutely love creating
healthy versions of unhealthy
treats to appease my cravings. I
also try to see how I can replace
bad ingredients with nutritious
alternatives.
What supplements do you use?
Supplements, training and
nutrition go hand in hand, and
as an ambassador for USN, I use
all of their supplements. My daily
supplement regime includes
whey protein, CLA, BCAAs,
glutamine, EFAs, a pre-workout
and vitamins.
What has been your motivation to succeed on stage and in
your fitness career?

I have never entered a competition and stood on stage
expecting to win or do well. My
motivation has always been
to beat myself to look better,
healthier and stronger than the
last time I stepped on stage. I
dont want to be the best, I just
want to be the best me I can be,
which will hopefully inspire others to do the same.
What has been the most rewarding aspect of your career
so far?
Without a doubt, the opportunity to travel and see the world. A
few years ago I would never have
thought that by merely changing
your lifestyle and eating correctly
that you could achieve your
dreams and travel the world.
What does a typical day in your
life consist of?
I wake up at 04h45 and have a
small meal. At 05h15 Ill have my
pre-workout and then hit the
gym. When Im done Ill usually
eat some pre-made oat waffles,
and then its off to work from
08h00 to 17h00. I own a media
company and am extremely busy
the whole day. After that Ill rush
off to squeeze in a little healthy
food shopping. I will then either
go for a jog or, if its too late, I will
work on the website Im busy
building or my healthy food
ebook series. In between this
Ill usually cook a meal, and just
before bed Ill have a small meal
consisting of protein and fats. Im
usually in bed by 21:30.
What do you like to do to
relax?
I dont relax very often as Im
chasing so many goals at the
moment. However, when I have
the opportunity, spending time
with my family is always relaxing,
or reading romance novels.
What are your ambitions in life
besides the health and fitness
industry?
My goal is to be financially free
when I retire one day and Im
chasing this dream very hard by
making a success of my business
and career.
FOR MORE INFO ON LAURA:

www.facebook.com/lauradanielzfitness
lauradanielz
lauradanielz
Or her healthy recipe page: www.facebook.com/lauradrecipes
www.lauradanielz.com
WHAT IS YOUR SECRET TO MAINTAINING A HEALTHY AND

FITNESS-FOCUSED LIFESTYLE?
I dont believe there is a secret. Anyone
is capable of transforming their body and
lifestyle to reach their goals. It just depends how much you want it, and what
motivates and drives you.
Setting short-term goals is much easier
to accomplish than long-term goals. So
make small changes every week and
implement a positive change on a weekly
basis. Before you know it, 12 weeks have
passed and the way you used to do
things has completely changed. Youll
also be more likely to succeed in achieving your long-term goal.
I also believe that who and what you surround yourself with plays a big role. If you
associate with people who are positive
and uplifting youll also be more likely to
succeed. The same applies to unhealthy
food in your home. If you eliminate it you
wont have to try to avoid it, which is difficult for most of us. When Im in a social
setting and see unhealthy food that I
really want to eat, I always think to myself
the only reason I want it is because I see
it. Therefore I dont need it. It wasnt part
of my plan.
What, in your opinion, are the most
important tips for women who want to
get into the same shape as you?
Its important to remember that everyone
is unique, and its not about looking a
certain way or meeting the standard set
by popular media. Its about being the
best that you can be. So throw away that
scale, and just follow good nutrition practices, exercise and take part in positive
activities and results will happen for you.
Photo by Pieter Pieters
SETTING
SHORT-TERM
GOALS IS
MUCH EASIER
TO ACCOMPLISH THAN
LONG-TERM
GOALS.
ACCELERATE
your
BY DEVLIN BROWN, Deputy Editor
fat loss
Everyone wants to find ways in which they can

speed up their rate of fat loss, but there are good,
healthy ways to do this, and then there are ways
that do more harm than good. So skip the dieting,
severe calorie restriction and pharamceuticals,
and rather manipulate the fat-loss fundamentals
to enjoy the benefits.
>> DIET
Your diet is the single most

important fundamental when
it comes to fat loss. Its simple:
you have to eat a clean diet
to lose fat. There are various
options that will suit different
genetic profiles, but the
fundamentals are:
R
emove junk food from your
house.
Shop to a list.
Eat single-ingredient, whole
foods as much as possible.
Prepare meals in advance so
youre not caught out.
Eat smaller portions more
regularly.
Dont be lulled into the
snacking mindset where
little snacks add up during
the course of the day and
send the calorie count too
high.
If you can afford it, get a
trainer or nutritionist to
draw up a personalised diet.
Remember to keep it exciting
especially if you dont live alone.
34
>> EXERCISE
With regard to the role
exercise plays in fat loss,
the crux of the matter is
that muscle is metabolically
active. Therefore, the more
you have, the easier it is
to burn fat. To derive the
greatest benefit:
Learn how to perform
compound movements such
as squats, presses and stifflegged deadlifts.
Include weight training up to
three times a week.

I nclude high intensity
cardiovascular interval
training regularly.
If you can afford it, book a
few sessions with a trainer to
learn how to do the moves
correctly and safely.
G
et an assessment before
starting a new programme:
either from a qualified
personal trainer or, for more
depth, from a biokineticist.
Get the basics right to speed up the rate

at which you shed that fat.
>> REST
Your body recovers and responds

to your training at night. Many
of the hormonal and internal
physiological processes that
impact your fat loss also happen
when your body is at rest. You should therefore:
Establish a bed time routine.
Stop watching TV an hour before bed.
Have a hot relaxing bath 30 minutes before bed.
Sleep with all electronic equipment off.
Try darken the room as much as possible.
If needed, invest in some comfortable ear plugs or ear muffs.
Try wake up at the same time every day.
>> SUPPLEMENTATION
Supplements are there to provide that last 5% of impetus for

your fat loss efforts. They should not be the focus of your efforts.
The most effective supplements for fat loss include:
CLA and green tea.
Protein supplements
like whey and casein.
A thermogenic fat
burner (used cyclically).
Chromium and
L-carnitine.
>> STRESS
Stress can derail your fat loss

efforts. Despite making you
less productive in the gym or
kitchen, it has a direct effect on
your hormonal profile. Cortisol
is the main stress hormone
and promotes fat storage. Do
whatever you can to reduce
your stress levels, for example:
E xercise daily, even if its just
a walk.
S chedule some me time
massages, pedicures, whatever
you really enjoy.
S chedule time to meet and
catch up with friends.
M
anage your time as efficiently
as possible.
C
onsider your career choice,
but dont do anything to
jeopardise your family or your
own wellbeing that will create
more stress.
S peak to a psychologist it
may be a clich but getting it
off your shoulders and hearing
an outside opinion may just be
what the doctor ordered.
GYM
*This article was adapted
from an article that appears
in fitness magazines latest
fatloss special issue, available
from leading news agents
and digital news stands from
December 2014.
35
15
FITNESS
Throughout recent history the health

and fitness industry has been plagued by
many fads crazes, many of which are
short-lived, that rapidly gain widespread
acceptance, but are later found to be
ineffective, fail to deliver on claims or
theyre outright lies.
fads
01
hile not every

fad is malicious
or without at
least some merit
or application, the fact of the
matter is that millionaires have
been created, almost overnight,
by preying on our susceptibility
to quick fixes. We all want the
gain without the pain, and quick
results without all that hard
work. However, as the old saying
goes, if it sounds too good to be
true, then it probably is.
While most fitness fads are

perpetuated on the myth of
quick fixes, they all rely on the
bandwagon effect to drive
the trend, a phenomenon
where the adoption of a
38
trend by individuals increases

commensurately with the
proportion of people who have
already bought into the idea or
concept. This is often achieved
through clever marketing or
celebrity endorsements.
To better illustrate the
prevalence of fads in the health
and fitness industry at large, a
2011 survey on consumer fraud
conducted by the Federal Trade
Commission (FTC) in the United
States found that people were
more likely to be taken in by a
weight loss scam than any other
type of fraud. With that as the
backdrop, here are 15 of the
biggest health and fitness fads of
all time.
THE AB ROLLER
The Ab Roller is a device

that was created to make
sit-ups easier by cradling the
users head and arms (its still
available). Once again, this
device was marketed as a means
to create chiseled abs, but
the truth of the matter is that
spot reduction is a myth. Only
through a calorie controlled,
healthy diet, and a suitable
exercise regimen will someone
lose body fat and expose their
abdominal muscles.
Researchers at the University
of Wisconsin, La Crosse, were
also able to prove that none
of the exercises performed
using various types of devices
commonly marketed on TV
infomericals, including the
ab roller, were more effective
than the standard ab crunch.
The team used electrodes
to measure the maximum
voluntary contraction of the
participants
ab muscles
as they
performed
crunches, and
while using
various pieces
of equipment.
02
BALANCE BRACELETS
In 2010 Power Balance bracelets

burst onto the scene, with
professional sportsmen and women
wearing these silicon bands with the
hologram dot in the centre on their
wrists. The manufacturers claimed
to use holographic technology to
resonate with and respond to the
natural energy field of the body,
to increase athletic performance,
flexibility, balance and strength. The fad
exploded worldwide and sales soared,
making the product an international
sensation. It was even named Sports
Product of the Year for 2010 by CNBC.
It also spawned an entire industry,
with new manufacturers popping up
seemingly overnight. However, this
is one fad that was baseless, and the
empire soon came tumbling down.
At the end of 2010 Power Balance
released a statement admitting that
there was no credible scientific
evidence that their bands offered
the touted benefits. In fact, there are
various studies that now prove they
offer no performance benefit at all.
Class-action lawsuits and fines soon
03
THE 8-MINUTE
SERIES
While were all strapped for

time in our hectic modern
lives, exercising for only eight
minutes a day is not going to
deliver the results you want, no
matter how high the intensity
is. The 8-Minute Abs workout was
highly popular, and gave rise to
the follow-up hits, 8-minute buns,
8-minute thighs and 8-minute
arms. The truth of the matter
is that spot reduction through
exercise doesnt work, and that
exercise in general, when done
in isolation, offers no or very little
weight loss benefit, especially
if it is only eight minutes a day.
These statements are backed
by research (read more on page
102 in our An inconvenient truth
feature).
followed, and the company filed

for bankruptcy in 2011. However,
the product is still available, this
time from a company named Power
Balance Technologies. A visit to their
website shows an expanded range
of products, from wristbands and
mouth guards, to pendants and
packs. However, there are no longer
any astonishing claims being made.
While the company still uses the
term Performance Technology to
describe their products, a question
on the FAQ section of the website
asks: What does it do? Will the
wristbands work for everyone? The
answer provided reads:
While we have received
testimonials and responses
from around the world about
how Power Balance has helped
people, there is no assurance it
can work for everyone. We make
no claims and let the consumer
decide based on their experience.
Thats why we offer a 30-day
no-questions-asked, money-back
guarantee.
04
THE SHAKE
WEIGHT
One of the more recent

fads to hit the industry has
been the Shake Weight. This
vibrating dumbbell set the
Internet alight in 2010 when it
launched, but not specifically
for its results. Rather, the highly
suggestive motion required
to activate the vibrations that
would reportedly tone and
shape arms and shoulders
by increasing muscle activity
by nearly 300% compared
to a standard dumbbell due
to dynamic inertia, led to a
number of Internet memes
and TV parodies. However, the
extra exposure didnt seem to
hurt business, with the device
grossing over $40 million in sales.
While it is based on the same
premise that vibration training
can activate more muscle fibres,
claims that it is more effective
than conventional weights are
unsubstantiated. Either way, its
also still on sale, if youre looking
for ways to shake up your routine.
39
05
Marketed as the first ropeless jump rope the JumpSnap

boasts an onboard computer
that tracks your workout data
to show just how effective it
is. It also makes a snap sound
to ensure youre jumping at
an efficient rate to deliver a
workout that is just as, if not
more, effective than a jump or
skipping rope, without the hassle
of having to stop every time
you trip on the rope. JumpSnap
also allows you to incorporate
additional moves into your
workout, like jump lunges,
which wouldnt be possible with
a standard jump rope. Does it
work? Well, it has been endorsed
by Dr. Oz, and it seems to offer
people who wouldnt normally
consider skipping an alternative
option to this conventional form of
high-intensity, high-impact cardio.
06
FUNCTIONAL
FOOTWEAR
AND TONING SHOES
In 2008 we saw the introduction
of a new breed of fitness shoe.
Micro-wobbleboard technology
was incorporated into the soles
of shoes, with brands like FitFlop
launching various womens
ranges in South Africa. The trend
continued through 2009, into 2010,
with FitFlop launching a wider
range of shoes, including a mens
and winter range.
Reebok was soon on the
functional footwear bandwagon,
releasing their EasyTone and
RunTone shoes. The company
claimed that they increased the
activation of calf muscles by 11%
and gluteus maximus muscles
by 28%, thereby giving your legs
and butt a workout, even while
cleaning the house! However, the
University of Delaware put two
groups of women through a series
40
08
JUMPSNAP
07
ELECTRO STIMULATION
Devices or toning belts

that use electro muscle
stimulation (EMS) technology
to create muscle contractions,
which mimic the bodys
natural muscle movements,
may seem like the ultimate
form of passive exercise,
but there is some substance
to the claims made by
manufacturers. EMS has been,
and still is, used by doctors,
physiotherapists, chiropractors
and athletes to prevent muscle
atrophy during injury or speed
up the recovery process. There
are also companies, like E-Fit
and BodyTec, that combine
EMS with traditional exercises
to increase the effectiveness
of exercises and measured muscle

activation in those wearing the
EasyTone shoes and those wearing
normal fitness trainers. While the
results showed an increase in
muscle activity for the subjects
wearing the EasyTone trainers, they
didnt correlate with the claims
being made by Reebok.
The FTC took exception to these
claims, and a complaint was lodged.
An announcement by the FTC then
stated that Reebok International
Ltd. had agreed to resolve charges
that the company deceptively
advertised toning shoes which it
claimed would provide extra tone
of full-body workouts by
generating more forceful
muscle contractions. However,
while EMS technology can
mimic the contractions
experienced during exercise
they will never generate
the strength obtained from
resistance training when used
in isolation. Therefore, as an
answer to your weight loss
and body composition goals,
commercially available EMS
machines and belts could be
considered a fad. However,
the concept of EMS certainly
isnt a fad when used in the
right way, and to complement
a more holistic approach to
enhanced performance or
weight loss.
and strength to leg and buttock

muscles. Reebok had to pay $25
million as part of the settlement
agreement, which was used
to refund consumers who had
bought the shoes.
Since then a growing body of
research continues to debunk the
claims that the manufacturers of
these shoes make. One such study,
conducted by the Exercise and
Health Program at the University
of Wisconsin, La Crosse, found
no evidence that the shoes help
wearers exercise more intensely,
burn more calories or improve
muscle strength and tone.
GAS MASK
TRAINING
A more recent fad had

exercisers from various
sporting codes donning a gas
mask to mimic the reduced
oxygen (hypoxic) environment
experienced at altitude. The
theory behind this fad is that
by training with a gas mask
on youll force your body to
produce more red blood cells.
However, there doesnt seem to
be much evidence to support
this theory, and the truth of the
matter is that the composition
of the air that passes through
the mask doesnt change; there
is just less of it. This means
that the mask does not lower
the percentage of oxygen in
the air you breathe, so its not
technically a hypoxic training
aid. The other major concerns
are that people are restricting
their air intake beyond what is
healthy for them during training,
and the mask doesnt allow
for adequate carbon dioxide
expulsion, with various industry
players equating it to being
strangled while you exercise. The
only possible benefit of these
devices may be an increase in
respiratory muscle strength.
The company
claimed that
they increased
the activation
of calf muscles
by 11% and
gluteus maximus
muscles by 28%.
09
BACKWARDS
RUNNING
Also known as reverse

running, retro running or
gninnur (running spelt
backwards), backwards
running has some
application as a form of
rehab exercise for athletes
who have suffered severe
hamstring injuries. However,
its now grown into somewhat
of a craze, with races and a
world championship event,
as well as efforts to have
it included in the Olympic
10
EXERGAMING
The Nintendo Wii Fit and Balance

Board console may not be an
ideal way to burn serious calories or build serious muscle, but
it is a great way to get sedentary
people active. There are over 40
different exercises that can be
done on the Balance Board, including yoga, aerobics, stretching and
strength exercises. It also has the
ability to measure and track BMI.
It is therefore informing people of
their health status and increase
awareness around key indicators
of various health risks. For these
reasons it is a product endorsed
by government agencies like the
NHS in the UK. Its success has also
created a number of other devices
from other gaming manufacturers, including Microsofts Xbox
Kinect. Whats certain is this is not
merely a fad, and new exergames
are being developed and released
regularly that get more families
and people moving, and they have
some fun doing it.
Exer-gaming is a great way

to get the sedentary active.
Games. There doesnt seem to

be any benefit to it though as
we werent designed to run
backwards. Therefore we are
unable to get a workout that
is as effective as conventional
running. The risk of injury
is also greater, not only
due to the increased risk of
falling or tripping, but also
the need to have your head
constantly turned back, which
is not good for your neck or
posterior chain.
11
VALSLIDE
The jury still seems to be out on

whether Valslides small discs
you can take anywhere with you
to perform sliding exercises
are indeed a fad. Developed by
celebrity US trainer Valerie Waters,
each disc has a foam pad on one
side that lets your hands or feet
glide over a carpet while you do
standard strength-training moves
using a sliding motion. This means
that the workouts promoted by
the creator still place the emphasis
on the movement, not the device,
which may the concepts most
redeeming trait. According to
Waters: The sliding motion feels
easy, but the Valslide makes you
less stable and youre working
against friction, so youre engaging
your core muscles more than
you would otherwise. One major
benefit is that there is no impact on
joints when performing traditional
compound moves like lunges.
If you want to
keep fit stick
to the real
deal!
Get down to
your local
gym and grap
a skipping
rope,
dumbbells or
barbells.
12
THE THIGH
MASTER
Based on the concept of spot

reduction, the ThighMaster,
developed by Joshua Reynolds,
claimed that it could get anyone
in shape while they sat and
watched TV. Its a concept that
took off, supported heavily by
celebrity endorsements in the
1980s and 1990s, with over 10
million devices sold to date.
While the ThighMaster wont help
you lose weight, it can certainly
tone and tighten your thighs,
hips and glutes as youre working
against resistance.
13
14
SAUNA SUITS
Much like the name

implies, these rubber
(some are plastic) suits
are designed to make
people sweat, like they
do in a sauna. This will
help users lose a few
kilograms per session, but
the problem is that this is
nothing but water weight.
There are no lasting weight
loss benefits, and the
practice can be downright
dangerous as it severely
dehydrates users. This can
lead to muscle cramping,
fainting and, in severe
cases, even death. As a tool
to condition your body to
exercise in high relative
humidity these suits
may have some benefit,
but aside from that they
should be avoided
THE VIBRATING BELT
It seems that the use of

vibrations in the quest for
improved health and fitness,
or enhanced weight loss has
been around in some guise
for decades. Today we have
expensive vibration training
machines in commercial gyms,
which people use to perform
a variety of moves on. The
vibration purportedly improves
muscle fibre recruitment
and activates more stabiliser
muscles, delivering better
results than conventional
exercises, in some instances.
There is even scientific support
demonstrating that vibration
training can be very useful for
some purposes when done
properly and with high quality
equipment.
However, before that there
were the vibration belts that
any child of the 50s and 60s
42
A STUDY
SHOWED THAT
WOMEN IN
HIGH HEELS
WALKED WITH
SHORTER MORE
FORCEFULL
STRIDES.
would potentially remember.

The vibrating belt weight loss
machine captivated the worlds
fitness consciousness for a
brief moment with stupendous
claims that it would shake the
fat loose and whisk it away. All
you had to do was stand there.
Well, we know now that these
claims were false. However. new
research shows that this fad may
have had some benefit, although
unrelated to weight loss. A
recent study published online
in The FASEB Journal found that
low-intensity vibrations led to
improvements in the immune
function of overweight mice.
The study author, Clinton Rubin,
from Stony Brook University,
in New York, said: This study
demonstrates that mechanical
signals can help restore an
immune system compromised
by obesity.
15
STILETTO WORKOUTS
This fitness fad is based on

the premise that working out
in high heels can strengthen
your core, improve balance
and create stronger, more
toned legs. However, this fad has
been dubbed the worlds worst
workout by Prevention Magazine
as its completely unnatural.
While the concept may be based
on more popular exercise tools
like wobble boards and stability
balls, the fact of the matter is that
youre materially changing your
bodys natural biomechanics by
substantially shortening your
Achilles tendons, which throws
off your centre of gravity and
places massive stress on your
lower back and calves.
Research has also shown how
detrimental walking in high
heels is for our bodies in general,

never mind working out in them.
A 2012 study published in The
Journal of Applied Physiology
found that wearing high heels
could cause permanent damage
to calf muscles by increasing
the mechanical strain on the
muscles and shortening the
muscles fibres due to the flexed
foot position. Another finding
was that women in high heels
walked with shorter, more
forceful strides. The researchers
concluded that long-term high
heel (HH) use may compromise
muscle efficiency in walking and
are consistent with reports that
HH wearers often experience
discomfort and muscle fatigue.
Long-term HH use may also
increase the risk of strain injuries.
Research has also shown how detrimental

walking in high heels is for our bodies in
general, never mind working out in them.
At the end of the day, any product or workout that

makes spectacular claims requires spectacular proof
to substantiate them. While there is no harm in trying
something new to see if it works for you, nothing can replace

hard work and the tried and trusted exercises and pieces of
equipment that have stood the test of time. Just dont fall prey
to clever marketing and the bandwagon effect. Its up to you
as a discerning consumer to decide whether these devices
are gimmicks or valuable tools in the quest for weight loss or
improved fitness...
When it comes
to the treatment
of depression
I believe that
medication should
rather be the final
step or the
last resort.
44
Effectively combat depression with food and dumbbells
DEPRESSIONFIGHTING
BY LAETITIA RYKER, Life coach (www.laetuslife.com)
TOOLKIT
We tend to think that depression is purely psychological
and that it can only be addressed on a psychological level.
While thats true in some cases, what would you say if I
told you that what you eat can influence your mood? And
what if I told you that a proper training regimen can help
to alleviate symptoms of depression?
DEFINING DEPRESSION
Before we discuss ways to deal

with it, its worth defining what
depression is. It can be defined
as a depressed mood or a loss of
interest or pleasure in daily activities
for more than two weeks. It usually
includes impaired function in social,
occupational or educational settings.
Symptoms associated with
anxiety such as irrational worrying,
a preoccupation with unpleasant
worries, trouble relaxing, feeling
tense or a fear that something awful
might happen may also indicate
depression (please consult the
DSM-5 for the complete diagnostic
criteria).
Having broadly defined
depression above, its important
to mention that depression is a
psychological disorder that should,
under no circumstances, be selfdiagnosed. If you suspect that you

suffer from depression make sure
that youre properly diagnosed by a
qualified professional.
The socially accepted method of
treatment is using antidepressant
medication. In my opinion, people
are not necessarily wrongly
diagnosed, but they immediately
start using medication without
questioning anything else with
regard to their lifestyle. When
it comes to the treatment of
depression I believe that medication
should rather be the final step or the
last resort.
Below I discuss recommendations that should be taken if
depression is suspected or before
medication is considered.
45
1. Exercise
We all know that exercise can help fight heart disease, but did you know that it can also help you
fight depression? Numerous studies have confirmed that exercise not only has physiological benefits, but
it has psychological benefits too. A study conducted at Harvard University found that 10 weeks of strength
training reduced clinical depression symptoms more successfully than counselling. This is something that
women really need to know, especially as were more than two times as likely to experience depression. If
you dont want to talk about it, then you can just go and lift.
FEEL
GOOD
ENDORPHINS
The reason why

exercise is so
successful at fighting
depression is because
of the endorphins it
releases. Endorphins
are the feel good
chemicals in the brain
that help us to relax
and to feel happy.
Outdoor exercise is
especially valuable,
because it exposes
us to direct sunlight
which, in turn, affects

the pineal gland and
directly boosts mood.
But you dont need to
join a gym, you can do
any form of exercise
that youre comfortable
with. Whatever kind of
exercise you choose,
start with 20 minutes
at least three times per
week, and increase this
as your fitness level
improves.
2. Emotional roots
We have to accept that in some cases
depression is emotionally rooted and its
therefore necessary to find those roots, either
through a process of introspection or with the
help of a skilled psychologist, counsellor or
life coach. People can struggle with depression
in the present, because of things that happened
in their past which they havent addressed yet.
People who have faced severe trauma, abuse
3. Medication
The food we eat

every day serves as
fuel, not only for
our body but for
our brain as well.
46
If youve applied all of

the steps mentioned in
this article and you still
struggle with symptoms
of depression, I suggest
that you make an
appointment with a
qualified professional
as medication is the
only way to alleviate or
to treat the symptoms
of depression in some
cases. I also want to
mention that you need
to apply patience in this
regard, because people
very seldom find the right
medication from the start.
If the medication that
has been prescribed to
you makes you feel even
worse, or it completely
numbs all emotion, its
(physical or verbal) or rejection, have been

neglected or have lost a loved one are more
likely to struggle with some form of depression
later on in life if they didnt address these issues
when they occurred.
STAY POSITIVE
AND SURROUND
YOURSELF
WITH POSITIVE
ENERGIES.
important to be honest
with your prescribing
doctor so that you can
try other medications
until you find one that
works for you.
4. Mindset
The next role player when it comes to depression is our mindset. If youre already
eating healthily and youre exercising on a regular basis, but youre still experiencing
symptoms of depression, evaluating your mindset may be beneficial.
I truly believe that you can be doing everything right with regard to your nutrition
and physical exercise, but if youre harbouring a negative mindset, and if youre
constantly focused on all the things that are wrong in your life, its very likely that
youll still struggle with symptoms of depression. Sometimes all it takes is a change
of focus.
So choose to focus on the positive things in your life. There is always something to
be grateful for. Start by taking five minutes every morning to write down 3-5 things
that you are grateful for. If were always so busy thinking about all the negative things
in our lives, we leave no room to think about the positives.
5. Nutrition
Take a close look at your diet. The food we eat has a huge impact on
our bodies and our quality of life. Think about a very expensive sports
car. What will happen if you put the wrong petrol in the car? The engine
will probably stall or it wont function optimally. The same goes for our
bodies. The food we eat every day serves as fuel, not only for our body
but for our brain as well. There are numerous studies that link symptoms
of depression with nutrition. Depression is typically thought of as strictly
biochemically based or emotionally rooted, which is true in some cases,
but nutrition can play a key role in the onset as well as the severity
and duration.
LETS CONSIDER A FEW KEY

NUTRIENTS THAT CAN HELP
ALLEVIATE DEPRESSION:
A. Omega 3: The
omega-3 fatty acid,
eicosapentaenoic
acid (EPA), which the
body converts into
docosahexanoic (DHA),
is found in fish oil.
Epidemiological data
and clinical studies
have clearly shown
that omega-3 fatty
acids can effectively
treat depression. In
depressed patients,
the daily consumption
of omega-3 fatty acids
that contains 1.5-2g of
EPA has been shown to
elevate mood.
B. Vitamin B: People
with either low
circulating levels of
the B vitamins, or
high blood levels
of the amino acid
homocysteine (a sign
that you arent getting
enough B6, B12 or folic
acid) are both more
likely to be depressed
and less likely to
get a positive result
from antidepressant
medication.
Randomised,
controlled trials that
involve folic acid and
vitamin B12 suggest
that patients treated
with 0.8mg of folic
acid/day or 0.4mg
of vitamin B12/day
will exhibit decreased
depression symptoms.
C. Chromium: Chromium
can be administered to
keep your blood sugar
level stable, otherwise
insulin, which clears
glucose from the blood,
cant function properly.
Studies have shown
that administering
appropriate levels of
chromium to people with
atypical depression can
make a big difference.
D. Protein: Proteins
are made up of amino
acids and are important
building blocks of life.
Protein intake can affect
our brain function
and mental health,
because many of the
neurotransmitters in
the brain are made
from amino acids.
The neurotransmitter
serotonin is made
from the amino acid
tryptophan, and the
neurotransmitter
dopamine is made from
tyrosine. If theres a lack of
any of these two amino
acids, the synthesis of
these neurotransmitters
wont take place, which
is associated with low
mood and aggression.
This is why its vitally
important to make
sure that you have
enough protein in
your diet. Try eating
lean protein at each
meal during the day
to ensure sufficient
levels of these
amino acids.
E. Carbohydrates:
Including
carbohydrates in
your diet is very
important. Not
only do they help
trigger the release
of insulin in the
body, but they also
trigger the entry of
tryptophan into the
brain remember,
our serotonin levels
are affected by
tryptophan.
Its important to
mention that a diet
low in carbohydrates
tends to precipitate
depression, since
the production of
the brain chemicals,
serotonin and
tryptophan, which
are responsible
for the feel-good
feeling, are triggered
by carbohydrate-rich
foods. If you struggle
with symptoms
of depression you
should avoid cutting
carbohydrates from
your diet because
it may worsen your
condition.
If you struggle with symptoms of depression or if you constantly feel

depressed I want you to know that, although it not might feel like it,
you arent alone and you dont have to go through this on your own. But
more than that, I want to challenge you to not accept it, because you werent
created to live life constantly depressed. You were created to live victoriously.
AVOID THE PEAK-TIME

GYM MADNESS. TWO
TOOLS, ONE WORKOUT,
ZERO FRUSTRATION!
GYM TIME
WASTERS
A survey conducted on
1,000 gym members
by UK-based Harpers
Fitness found that
members spent around
21 minutes of every
hour doing things that
didnt burn calories at
the gym:
n 55% of participants
wasted time playing with
their MP3 player trying to
find songs to exercise to.
n 30% of respondents
took up to 10 minutes to
untangle their headphones.
n 32% of participants said
they took breaks between
exercises to chat with other
members.
48
BY PEDRO VAN GAALEN Managing Editor MODELLED BY Jenadine Havenga

TOP BY BOOST GYMWEAR www.boostgymwear.co.za | SHORTS BY FREDDY www.freddy.co.za
SHOT BY Cindy Ellis www.cindyphoto.co.za | SHOT ON Location at CrossFit Proform www.crossfitproform.co.za
Simple yet effective workouts to

get the most from your training
during peak gym times.
t
a
Be USH
R
E
TH
T
U
O
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O
W
Y
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8
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IN O
The workout
ammer curl
drive with h
ee
kn
to
in
ge step off
everse lun
1. R
ps over step
perset
2. Squat jum
bbell flye su
ss and dum
re
p
t
es
h
C
3.
lateral raises
off step with
at
u
sq
lit
Sp
4.
s step off
ks
5. Ice skater
icep kickbac
l row into tr
el
b
b
m
u
D
6.
unch on step
7. Double cr
plex
ore than
8. Plank com
se, with no m
r each exerci
fo
ps
re
0
-2
set of 15
(Perform one
ercises)
st between ex
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s
nd
co
30 se
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At this time
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49
THE EXERCISES
REVERSE LUNGE OFF STEP,

INTO KNEE DIVE WITH
HAMMER CURL
Step backwards as far as possible for the lunge.
Drop your back knee down to just above floor
level. Do not put your foot back on the step
as you transition into the knee drive. Curl the
dumbbells up as you drive your knee forward.
What it works...
TARGETS YOUR
GLUTES, QUADS
AND BICEPS IN
ONE EXERCISE.
You cant
save time.
You can
only spend
it, but you
can spend
it wisely or
foolishly.
Jenadines protein
power recipe
Protein pancake recipe

4 egg whites
4 scoops protein
1 scoop seeds
1 scoop raisins
half a cup of oats
Mix it all up in a blender at
high speed. Use hot pan
or skillet with spray and
cook, and cook like regular
pancakes.
BENJAMIN HOFF, THE TAO OF POOH
A busy mom tip

Involve your children in
everything you do but
also make sure you do
the things that make
you happy and do not
neglect your own needs.
A happy mom equals a
happy child.
50
34
SPLIT SQUAT
LATERAL
RAISE TARGETS YOUR
GLUTES, QUADS
AND DELTS IN
ONE EXERCISE.
A
B
Ensure you push up explosively through

your heels for every jump. Ensure you
jump up and to the side to clear the step.
Spot your landing in the air and land
back in a squat position.
Push your knees outward as you squat

down. Do not perform a deep squat.
Descend down to parallel with the floor.
Lift the dumbbells to the side as you
descend.
CHEST PRESS INTO

DUMBBELL FLYE
SUPERSET
Complete a full set of presses before
moving immediately to the flyes.
SQUAT JUMPS
The secret of getting ahead

is getting started
MARK TWAIN
KEEP
YOUR ABS
ENGAGED
THROUGHOUT
THE ENTIRE
MOVEMENT.
ICE SKATER
STEP OFF
KEEP YOUR HANDS

TOGETHER OR SWING
YOUR ARMS SIDE TO SIDE
WITH EACH STEP, LIKE A
SPEED SKATER.
6
8
Regain your balance between

each skater step to the side
before performing the next step
to the side.
The ice skater exercise
performed off a step requires a
great deal of coordination and
core strength. However, it is a
highly effective exercise that
targets your abs, lower back,
hips, glutes, and outer thighs.
A
A
Keep your back flat and a neutral neck

throughout the movements.
ENSURE YOU SELECT A WEIGHT

THAT IS HEAVY ENOUGH TO ENGAGE
YOUR LAT, YET LIGHT ENOUGH TO
EXECUTE THE KICKBACK.
PLANK COMPLEX
Hold each position for at least 10 seconds, increasing the time of
each plank position as you get stronger.
DOUBLE
CRUNCH
ROW INTO KICKBACK
52
Both exercises
(7 & 8) are great
for developing
functional core
strength.
Crunch your upper

body towards your
legs, dont just
bring your knees up
to your chest.
You may need to progress to the three-point and two-point

planks as your core strength improves. Do not use accessory muscles to stabilise yourself if your core strength is
insufficient to maintain the plank position.
Fit experience
A REVIEW OF POPULAR EVENTS
5150 BELA BELA TRIATHLON

1.5km SWIM | 40km BIKE | 10km RUN
Triathlon in South Africa is experiencing somewhat of a resurgence of late. In 2014 entries for Ironman
South Africa sold out for the first time in the events history, with 2,000 athletes taking to the water in
Port Elizabeth, and almost half of all participants were first-timers.
he shorter Ironman 70.3 distance

event has been selling out regularly
for the past few years and organisers
keep increasing the field size to keep
up with demand. There is also talk of a second
70.3 event by industry insiders, although this
has yet to be confirmed by event organisers.
The very popular off-road triathlon series,
Xterra, has also done a lot to increase the
profile of triathlon locally and has helped to
introduce more people to the sport. The ITU
World Triathlon Series made its inaugural stop
on the African continent this year with an event
in Cape Town in April, further boosting the
profile of the sport locally.
And then theres the Olympic or standard
distance 5150 African Triathlon series that seems

to have captured the attention of South Africas
growing number of recreational and seasoned
multi-sport athletes. A 5150 triathlon consists of a
1.5km swim, a 40km bike and a 10km run. Its not
a sprint event by any means, like the popular BSG
Energade sprint series, as slower individuals can
take up to four hours to complete the event. Yet
it still seems to draw participants en masse, with
the fourth edition of the 5150 Bela Bela selling out
within two months of entries opening.
According to event organisers, at the 2014
event 37% of the field (were) participating at
the 5150 Bela Bela Triathlon for the first time and
22.4% of the field (were) attempting their very
first triathlon. Those are impressive statistics for
a multi-disciplined event of this nature as it takes
a great deal of effort and dedication to train for
three separate disciplines, and a fair amount of
bravery too as open water swimming doesnt
come naturally to many.
This bodes very well for the sport of triathlon
in general as athletes are using the 5150 Bela Bela
Triathlon as their starting point into the sport,
said Werner Smit, 5150 Bela Bela Triathlon Race
Director. There are also a number of athletes
making the transition from the sprint series up to
the 5150 events, which has provided the stepping
stone to the longer half-Ironman distance events,
something that was missing from the sport before

2011.
And the growing appeal of triathlon has not gone
unnoticed. In early September Standard Bank Group
announced a three-year sponsorship deal worth
R27,000,000 with Ironman South Africa, which
includes the naming rights to all the properties
under World Endurance Africa Holdings, namely
Ironman South Africa, Ironman 70.3 South Africa
and the 5150 African Triathlon series.
Further news shared at the sponsorship
announcement that will undoubtedly boost the
allure of triathlon for many endurance athletes
locally is that the World Triathlon Corporation,
owner of the Ironman brand, has elevated the
status of Ironman South Africa to a continental
championship race. This places the event as one
of the top six Ironman events in the world, and
it will now offer a prize purse of $150,000 for
professionals, increased world championship
qualifying points, and 75 qualifying slots to the
Ironman World Championship in Kona, Hawaii for
amateur age-group athletes.
So, with all of this as our motivator, the fitness
magazine team decided to immerse ourselves in
the world of triathlon once more to get a feel for
the vibe, excitement and the challenge of one of
South Africas most popular endurance sports.
E F IE L D
22.4% O F T HM P T IN G
(W E R E ) AT T E F IR S T
T H E IR V E RY N.
T R IAT H LO
54
needed to complete.
Indemnity forms, waivers
and emergency contact
details needed to be read,
confirmed and signed off.
While it may seem like a
cumbersome process it is
warranted due to the complex
nature of a muti-disciplined
event like this, particularly one
where swimming is involved.
It may seem daunting to the
uninitiated first-timers in the
field, but drowning is an everpresent and real, albeit closely
managed, risk. This degree of
documentation is required
to protect both athletes and
event organisers.
Having completed all the

paperwork team fitness Mag
(team entries were available for
those not yet able or willing to
do all three legs, but who still
wanted to participate) settled
into our off-site accommodation,
as Forever Resorts had been fully
booked weeks in advance.
BY TEAM FITNESS MAG*

PHOTOS BY Herman Steyn,
THE 5150 BELA BELA

Forever Resorts Warmbaths in
Bela Bela once again played
host to the 5150 Bela Bela
triathlon. A sold-out field
of 1200 professional and
amateur athletes descended
on the small town in Limpopo
Province over the weekend
of Friday 22 and Saturday 23
August 2014.
Race registration began on
Friday afternoon for those who
chose to arrive early and spend
the night, while the rest of the
field could register on race-day
morning as the event had a
midday start time. Registration
went smoothly, despite the
copious paperwork participants
*Team Fitness Mag consisted of Peter Wieselthaler (swimmer),

Pedro van Gaalen (cyclist) and Lisa-Maree Wieselthaler (runner).
RACE DAY
THE BIKE
COURSE IS NOT
EASY, BASICALLY
CONSISTING OF AN
8KM CLIMB OUT
OF BELA BELA TO
THE TURNAROUND
POINT, AND A FAST
DESCENT BACK IN
TO TOWN.
The late start times meant that we

had a leisurely morning as bikes
only needed to be in transition
before 11:20, which is when
the all-important race briefing
happened. After the race director
delivered his briefing the crowds
gathered to watch the first wave
of athletes go off, which included
the professionals and elites.
There were five waves in total, with the teams
heading off in the final wave at 14h15. This gave
us some time to watch the action and get a
feel for what is quite a unique triathlon course,
particularly the swim.
Forever Resorts has a circular cable ski dam, which
is where the swim leg took place. The dam has an
island in the middle and is quite shallow, which
meant that swimmers were never more than a few
metres from land and they could also stand up at
any stage of the swim. This makes it an ideal event
for first-time participants, particularly those who are
nervous about the swim.
With all four waves off and out on course it was
eventually time for the team competition to start. A
small field of 38 teams would compete for the title,
with a combination of two-person teams, mixed
teams and all-male teams racing each other.
Swimmers had to be in the water five minutes
before the official start. While several participants
were hesitant to enter the chilly water, the jovial
comments from the first-time entrants faded
quickly once officials made sure everyone was
lined up for the floating water start on time. The
officials gave a three-minute and a one-minute
warning before setting the wave off on the
one and three quarter lap swim, in a clockwise
direction, around the island.
Feeling strong for the first 500m team Fitness
Mag started harbouring visions of a podium finish.
However, when a swimmer doing backstroke passed
me at the 700m mark a sense of realism set in and I
got on with finishing as best I could.
Team Fitness Mag was out of the water in a time
of 00h27m59s. A quick handover of the team band,
which needs to be passed from one team member
to the next in the team transition zone, set the
team cyclist on his way for the 40km double lap
bike course.
The bike course is not easy, basically consisting
of an 8km climb out of Bela Bela to the turnaround
point, and a fast descent back in to town. The block
headwind going up the hill didnt help matters, with
the pro athletes times in excess of one hour (less
than 40km/h average speed), which was indicative
of how tough the course was.
The bike leg is also one of the most technical in
terms of rules, as Ironman rules applied. That meant
no drafting and strict passing criteria. Thankfully the
number of riders out on the course had thinned out
substantially by that stage of the race, which made
adherence to these rules much easier. Individual
racers in the bunch, so to speak, would need to
pay careful attention to these

rules with a more congested
field though, otherwise they
could incur a two-minute time
penalty.
After completing both laps
and navigating the tricky turns
and degraded road surface in
town, I entered transition after
1h21m18s on the bike course.
After handing over the team
band, as well as the timing
chip, the team Fitness Mag runner set off on the
final leg a 10km run through Forever Resorts.
The run course was welcome relief for the
individual athletes who had toiled through a swim
and bike leg already as it was really flat. The route
consists of two laps of 5km each, with runners
needing to pick up a band after the first lap to
show that they had completed it. The spectators
and organisers along the running route were also
great and kept everyone going with their words of
encouragement.
This was one of the standout elements of the
experience the camaraderie between athletes and
the support of the crowd. Everyone there seems
to understand the effort it takes to complete a
triathlon, and many of the competitors stick around
to cheer the other athletes home alongside the
famous red carpet. After a highly competitive and
enjoyable team event team Fitness Mag finished
the run course in a time of 0h52m56s, for an official
combined time of 02h42m14s, placing us fifth
overall in the team category.
In general the event was really well organised,
with great marshalling out on the water and on
the bike route. Everything was well marked and
the majority of the field seems to have finished,
with 921 individual athletes and 31 teams posting
official finishing times before the route was closed
at 18h00. It certainly is an achievable distance
for anyone who wants to cut their teeth as a
triathlete, so if youre interested visit
www.ironman.com/5150belabela for more info.
5150 Bela Bela Triathlon

ladies results:
1. Lucie Reed (CZE) 02:17:52
2. Riana Robertson (RSA)
02:21:08
3. Kerryn Grenfell (RSA)
02:28:16
4. Lynette van der Merwe (RSA)
02:29:40
5. Corinne Berg (RSA) 02:30:03
CURE WORKOUT BOREDOM AND BOOST THE BURN

WITH ONE SIMPLE OLD-SCHOOL EXERCISE TOOL
BY PEDRO VAN GAALEN Managing Editor | MODELLED BY WBFF Pro Laura Danielz
DRESSED BY Boost Gymwear (www.boostgymwear.co.za)
PHOTOGRAPHY BY Cindy Ellis | SHOT ON LOCATION AT CrossFit Bryanston
Cant find the

equipment you need
in the gym? Need a
break from the same
old bar and dumbbell
routine youve been
doing for what
seems like forever?
Looking for a new
workout that will
build strength, burn
calories, target your
core and improve
coordination? Well
then, this medicine
ball workout is just
what the fitness
doctor ordered...
58
ONE-BALL
WONDER
THE W
ORKO
This m
e
resist dicine bal
l circu
ance e
it
x
get a
great ercise to b workout b
uild s
lends
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ca
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re wo ngth, blas rdio with
repea succession
rk
t
t four
or mo without res out. Perfor calories an
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uits in ing betwee
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n
have a
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he use of medicine ball

training dates back
some 2,000 years,
when the father of western
medicine, Hippocrates used
sand-filled animal skin
pouches to rehabilitate
patients. This fact makes
medicine balls one of the
oldest forms of strength and
conditioning equipment still in
use today.
Theyre versatile pieces of
equipment and come in a

variety of weights and sizes,
and can therefore be used by
just about anyone for any type
of exercise. While they are
commonly used to develop
strength and explosive
power, they can just as easily
(and effectively) be used
to build and tone muscle,
burn calories, and develop a
stronger, more attractive midsection.
UT
Medicine balls are also

portable, so investing in one
for your home will mean you
can get an effective full-body
workout on those days when
youre unable to make it to the
gym, or you can take it with you
when you travel. Theyre also
the perfect tool to bypass the
long queues in the gym during
peak times (read our Beat the
rush feature on page 48 for
more workout tips like this).
THE MOVES
LUNGE AND
PASS UNDER
Ensure
that your
knee
doesnt
extend
over your
toes or
past 90.
Hold the ball at chest

height and stand with
your feet together. Take
a wide step forward with
your left foot and lower your
body into a lunge. As you
approach the lowest point
of the lunge, pass the ball
from your right hand to your
left under your left thigh.
Press through your left heel
to return to the standing
position as you grab the ball
with both hands.
Repeat on
the other side.
Thats one rep.
Perform 15-20
reps in total.
FORM TIP: Keep your torso as
upright as possible during the

pass under.
SQUAT PRESS
AND THROW
Perform
10-15 reps.
Dont
throw the
ball up. Use
the upward
momentum
of the squat
to propel it
upwards.
B
FORM TIP: Keep your back in a neutral
60
position throughout the movement, with

your core engaged.
Stand close to a wall

with your feet placed
shoulder-width apart
and a medicine ball
held in both hands in
front of you. Perform a
squat by bending at your
hips and knees. Squat as
deep as possible while
pushing your knees out.
Drive upwards with your
glutes, hamstrings and
quadriceps to return to
a standing position. As
you approach the top of
the movement throw the
medicine ball up towards
the wall. Allow the ball to
hit the ground, then pick it
up and repeat.
FORM TIP: Keep your
core tight and back straight

throughout the movement.
Repeat for
15-20 reps.
MEDICINE BALL PUSH-UP

Position your hands close
together on a medicine ball,
with your core braced and legs
extended. Lower your body
toward the medicine ball by
bending your arms. Do not let
ENGAGE YOUR CORE STABILISERS

THROUGH AB BRACING A
SUSTAINED MILD CONTRACTION OF
THE ABDOMINAL WALL, GLUTES AND
ERECTOR MUSCLES THAT HELPS TO
CREATE SPINAL STABILITY.
your elbows flair out to the

side. Once you get close to
the ball contract your pecs
and push yourself back up
until your arms are fully
extended.
Perform 10-12
reps per side.
LUNGE WITH TWIST
GET SOCIAL, get online:
Stand holding a
medicine ball a few
inches in front of your
chest, with your feet
placed hip-width
apart, your shoulders
relaxed and your core
engaged. Step forward
into a lunge with the
right leg. When your
FOLLOW @fitnessMag
FOLLOW @fitnessHE
front leg is parallel with

the floor, extend your
arms and the medicine
ball out to the right.
Rotate your torso at the
same time. Maintain
the lunge position as
you return your torso
to the centre position.
Return to the standing
position, then perform

the lunge and twist
movement with the
other leg (rotate to the
left this time). These
can be done in place,
or moving forward as
walking lunges.
OVERHEAD
SQUAT
Stand upright with your feet

placed shoulder-width apart.
Hold a medicine ball with both
hands, then raise it up over
your head. Perform a squat by
bending at your hips and knees.
Squat as deep as possible while
pushing your knees out. Drive
upwards with your glutes,
hamstrings and quadriceps to
return to a standing position.
Repeat for
15-20 reps.
FORM TIP: Keep your bodyweight

over your heels and push your bum
out and back as you drop down.
THE SQUAT
TARGETS YOUR
GLUTES, WHILE
THE MEDICINE
BALL ADDS
RESISTANCE AND
RECRUITS YOUR
CORE MUSCLES
TO STABILISE
YOUR BODY
THROUGHOUT THE
MOVEMENT.
Continue alternating
sides each time for a
total of 20 reps.
SIDE-TO-SIDE
Sit on the floor with your
knees bent and your feet flat.
Hold the medicine ball with
both hands at chest height.
Brace and engage your core as
64
you rotate your torso to the left.

Tap the ball on the floor just outside
of your left hip. Pull the ball back into
your chest and rotate to the right.
Thats one rep.
TRUNK ROTATION EXERCISES

ARE GREAT FOR FUNCTIONAL
TRAINING BECAUSE THEY
MIMIC MANY OF THE
MOVEMENTS USED IN OUR
DAILY ACTIVITIES.
3-POINT BRIDGE
COMPLEX
Position your hands close together on a medicine

ball, with your core braced and legs extended.
Raise one leg off the ground and hold for a count of 15
seconds. Switch legs and repeat the hold for another 15
seconds. Return the other foot to the ground, then raise
one arm up, and repeat the hold before putting your
hand back on the ball. To finish, raise the other arm up
and hold, completing a full minute of core stabilisation.
Repeat for
10-12 reps, then
switch legs.
FORM TIP: Do not

rotate your hips
ROMANIAN DEADLIFT
Stand holding the medicine in
both hands. Bend your right knee
slightly, then hinge forward at
the hips, extending the left leg
straight back. Descend down until
your body forms a straight

line from head to toe. Let the
ball drop directly downwards.
Return the extended leg to
the floor.
A
Complete
10 reps. A
B
FORM TIP: Contract your core to stabilise your body, dont
use other stabiliser muscles if possible. Keep your back straight
throughout the movement.
Perform
12-15 reps.
SIT-UPS
V-UP
66
Lie flat on your back

holding a medicine ball
with both hands over
your chest, and your legs
extended. Engage your
lift your
hands and
MAY - core
JUNEto2010
| www.fitnessmag.co.za
feet simultaneously
to form a V with your
body. Touch the ball with
your toes, then return to
the starting position and
repeat.
Lie on your back with your legs bent and your feet on the
floor. Hold a medicine ball in both hands. Extend your arms so
that the ball is directly above your hips. Keep your legs together
and your feet on the floor as you perform a sit-up. Control your
movement back down as you return to the starting position.
NEW
PRO
MADE DUCT
SOUT
I
H AFRN
ICA!
Ultimate Sports Nutrition (USN) and fitness

magazine have once again teamed up to
unearth new talent in the 2014 USN Face of
fitness cover model search competition.
MORE VALUE THAN EVER!
Title sponsor USN has upped the

ante once more, increasing the top
prize from R50,000 to R65,000 in
total value. This year the winner will
receive R20,000 in cash, a R20,000
product sponsorship, a professional
photographic portfolio valued
at R5,000, and a trip to the 2015
Mr. Olympia in Las Vegas, USA to
represent this rapidly growing
international supplement brand, also
valued at R20,000.
CONTINUED GROWTH
Just over 200 top-quality entries were

received for the 2014 competition
10% more than the previous year, and
a whopping 36% increase on 2012
entries. With this type of growth

its clear that the popularity and
appeal of the competition, as well
as a fit and healthy lifestyle are
still on the rise.
VOTING PROCESS
The online voting phase ran

during October, when readers
and members of the public were
able to vote for their favourites
on www.fitnessmag.co.za. These
votes were then combined with
the judges votes to determine the
final six ladies, who will now travel
to Johannesburg in November to
participate in the final two-day
cover shoot.
WHAT WERE LOOKING FOR
The winner will be selected on the

strength of her performance at the
photo shoot, based on the quality of
her photos, her physique, personality
and attitude. Other factors such as
her knowledge about health, fitness,
nutrition and supplementation are
also important considerations in the
final selection process.
The judges are looking for the girl
who best epitomises the fitness look
and lifestyle a toned and shapely
physique, a healthy outlook on life,
a passion and dedication to healthy
eating and exercise, and someone
who will be an inspirational brand
ambassador for both USN and
fitness magazine.
MEET THE TOP 32 ENTRANTS IN THIS YEARS COVER

MODEL SEARCH COMPETITION
2
014
Alison Grace
Age: 37
Occupation: Personal
trainer
Hometown: Durban
Alison loves a healthy,
fit lifestyle as it gives her
the ability to live life to
the full and keep up with
her energetic son. She is
constantly motivated by
her clients and their great
fitness achievements.
68
Alrieta de Wet
Age: 22
Occupation: Sales rep
Hometown: Pretoria
Alrieta keeps in shape
by doing sprints and
adventure sports, and is
motivated by the human
body and the amazing
changes it can go through
with the right approach to
training and diet.
Bernadette Deysel
Age: 30
Occupation: Selfemployed
Hometown: Harrismith
Bernadettes ultimate
goals have always been
to grace the cover of
fitness magazine and
become a sponsored
athlete, which she hopes
will give inspiration to
others and help them
reach their goals.
Burnedine
Meerholz
Age: 29
Occupation: Pilates
instructor
Hometown:
Johannesburg
Burnedine loves being
fit and healthy because
she always has so much
energy and it helps her to
motivate others to do the
same. Her ultimate goal is
to obtain her pro card.
Casey Sugden
Age: 27
Occupation: Personal trainer
Hometown: Durban
Casey is a hard working
individual who strives to
be the best that she can
be in everything she does.
By following a health and
fitness-focused lifestyle she
creates order in her life, and
everything else falls in place.
The 2014 winner will receive a R20,000 USN product sponsorship,

R20,000 in cash, a photographic portfolio, and will appear on the Jan/
Feb 2015 cover of fitness magazine. She will also travel to the 2015 Mr.
Olympia in Las Vegas, USA to represent global supplement brand USN.
Chantel van der

Westhuizen
Age: 35
Occupation: Pilates
studio owner
Hometown:
Johannesburg
Chantels goal in life is to
find balance, specifically
in terms of gym training,
fitness and her flexibility.
She is motivated by the
end goal and the results
she achieves.
Frederique van den

Bergh
Age: 37
Occupation: Business
owner
Hometown: Johannesburg
Frederique stays motivated
by seeing just how far
she has come, and the
knowledge that there
will always be space for
improvement fuels her
desire to improve.
Charlene Prinsloo
Age: 30
Occupation: Owner
of CCS
Hometown: Centurion
Her lifestyle gives
Charelene the energy
to take on challenges
like trail running and
mountain biking, and
the progress she makes
by setting small goals for
herself keeps her going.
Hanneke
Dannhauser
Christelle Cilliers
Daniela Verga
Hende-Mari Strydom
Iyvone Radebe
Age: 20
Occupation: Student
Hometown:
Bloemfontein
Christelle aims to achieve
more than she did
yesterday as she tries to
constantly improve. She
hopes that this approach
will help her to inspire
others to live a
healthier life.
Age: 30
Occupation: Teacher
Age: 26
Hometown: Bloemfontein
Occupation: Sales rep
Hometown: Bloemfontein Hende-Mari loves setting
a good example for her
Being fit and healthy
means that Hanneke is able daughter. Seeing how her
to live life to the full, which daughter has come to
she hopes motivates others admire and embrace a fit
and healthy lifestyle is her
to succeed.
greatest reward.
Age: 36
Occupation: HR
executive consultant
Hometown: Durban
Daniela is grateful for
her ability to move and
engage in activities like
gym and ballet. This fuels
her passion to succeed
on stage and to celebrate
the successes of others,
be it her ballet students
or other athletes.
Age: 24
Occupation: Student
Hometown: Rustenburg
Iyvone hopes to compete
in the WBFF next year,
and wants to help more
young adults incorporate
exercise into their
daily lives.
Desiree Maple
Age: 29
Occupation: Make-up
artist
Hometown: Hillcrest
With plans of becoming a
qualified personal trainer,
and a competitive Bikini
athlete, Desiree has made
health and fitness a way
of life.
Julette Speek
Age: 22
Occupation: Sport
physiologist
Hometown: Bronkhortspruit
Julette loves the fit and
healthy lifestyle because it
allows her to express herself
and her passions, while
celebrating the magnificence
of the human body.
Who will
be next?
Shell be our cover girl for the January 2015 issue

of fitness magazine....
The quality of the entries we received for the 2014 Face of fitness
cover model search was awe-inspiring.
Kirstin Nel
Age: 21
Occupation: Student
Kirstin is motivated by the
progress she makes every
year from one competition
to the next. Her fitnessfocused lifestyle also
gives her the energy to
do whatever she wants in
life, be it volunteer work or
playing with her sister.
Lara Bester
Age: 20
Occupation: Student
Hometown: Cape Town
Having lost significant
weight, Lara stays
motivated by the fact
that she can wear
anything she wants and
feel comfortable in it.
Lauren Jameson
Age: 21
Occupation: Student
The constant progress
that she makes and her
prep coach keep Lauren
motivated. She loves the
feeling of being energetic
and challenging herself to
achieve new goals.
Lee Chaldecott
Age: 26
Occupation: Make-up
artist
Since becoming healthy
and fit Lee has overcome
a lot of health issues.
She strives to always be
better than yesterday and
sees herself as her own
competition.
Lejeune Bartlett
Age: 28
Occupation: Marketing
director
Lejeune always feels
energised and motivated
thanks to her new lifestyle.
She loves a challenge as it
pushes her to do her best
and discover her
true potential.
The judges are looking for the girl who best epitomises
the Fitness look and lifestyle.
Marcelle Moolman
Age: 33
Occupation: Marketing
manager
Hometown: Durban
Marcelle enjoys a fit and
healthy lifestyle because
it helped to change her
mindset, and because
of that she started
believing in herself
once more.
Marleze van Wyk
Age: 33
Occupation: Consultant
Hometown: Bloemfontein
Marlezes goal is to win USN
Face of fitness and to stand
on stage to compete in a
fitness competition. Being
healthy and fit means she
has lots of energy and feels
good in her favourite jeans.
Monique Winkler
Age: 26
Occupation: Skin therapist
Hometown: Centurion
Being fit and healthy gives
Monique lots of confidence
and allows her to portray
a positive image that she
hopes helps to inspire
others to be fit and healthy
as well too.
Maylene Kim May
Age: 33
Occupation: Consultant
Her internal fear of
becoming obese, the
positive messages she
receives about her body,
how she feels and all the
extra energy she has, keeps
Maylene motivated.
Monice Potgieter
Age: 24
Occupation: IT lecturer
Hometown: Cape Town
The health benefits, the
confidence boost she gets
from reaching her goals
and knowing that all her
hard work is paying off, is
what motivates Monice
every day.
USN Face
ert, 2012 he
r year
Sandra Joub
ts
un
co
re
of Fitness,the winner:
as
After winning the 2012 USN Face of Fitness cover model
search competition my career in the health and fitness
industry took off. My profile was significantly boosted
as I appeared in a few fitness magazine features, and my
transformation story was published. I also appeared in USN
marketing material, and was included in a photo shoot with
two of USNs most inspiring brand ambassadors Anna
Wood and 2012 Miss South Africa, Marilyn Ramos. This was
a highlight for me as I look up to these ladies, so being in the
same studio as them was a great experience. I also participated
in a number of USN events, where we offered clients and
members of the public advice about healthy living, training and

diets. I also organised various public speaking opportunities based
on my profile, where I talked about nutrition, health tips and
supplementation to diverse groups of ladies.
I also competed in two shows in 2013 Ms SA Xtreme and the
Boksburg Classic in the Fitness Bikini division. I did it to get back
into shape after an operation I had in March, and the feedback I got
from friends, family and the general public was amazing. A number of
ladies contacted me on Facebook to tell me how I have inspired them,
both with my stage appearances and my transformation. That has had
a huge impact on my life, both personally and professionally as I have
since picked up a number of personal training clients based on

this interaction.
All in all my reign as the 2012 USN Face of fitness has been
an amazing, unforgettable experience, and has opened a
number of new doors for me. It has enabled me to connect
with so many people, which has made it possible to live out my
passion, which is to help others live a healthy life.
I have subsequently moved to Johannesburg, and started
working full-time as a personal trainer at Virgin Active Victory
Park. I have also taken up trail running, and have started
building up to my first marathon distance event.
With 10 percent more entries this year, the standard of girls

just keeps getting better and better.
Monique Lopes
Nicolene Booysen
Age: 20
Occupation: Student
The feeling of
accomplishment after
each workout and the
positive feedback and
encouragement she gets
from family and friends,
keeps Monique going.
Shannon Fennel
Sarina Frauenstein
Lindie G
Thabi Ncube
oosen
12
Our other 20
finalists
Zanie van Rensburg
13
Our other 20
finalists
Age: 39
Occupation: Gym owner
Hometown: Thabazimbi
Zanie enjoys living a
fit and healthy lifestyle
because it leaves her
feeling good about herself
and allows her to be able
to play and participate in
sports with her children.
Training notebook
FOCUSSED MOVEMENT
How mar
kete
our desire rs are exploiting
to be hea
lthy
will also increase the range

of motion used during
the push-up movement,
which helps to activate more
muscle fibres and develop
greater strength.
E
This is mainly
aimed at people
disease or
with celiac
an intoleranc
e towards
which causes
gluten,
inflammat
ion in the
intestine of
small
sufferers. According
product is
ly, when a
labelled as
gluten-fre
means that
e it merely
it is
is an allergen free of this gluey protein
for many people.
that
Commonly
staples such contained in modern
dietary
as bread, pastas,
and baked
cereals, desserts,
goods, simply
from these
removing
the gluten
products does
the calorie
nothing to
content of
these foods. reduce
They are
SEPTEMBE
R - OCTOBER
DISEASE CONTIN UES TO SOAR,

UES. TO RISE THE INCIDENCE OF
INSTEAD OF
DROP.
2014 | www.fitne
ssmag.co.z
Monica
van der
Bank
on
Mellissa Nichols
Starting:
Kneel on the floor and place

one hand on the medicine
ball. Place your other hand
on the floor, slightly wider
than shoulderwidth apart. Position your
shoulders in line with both
hands. Extend
the arm not positioned
on the ball, and maintain
a bent elbow in the
arm positioned on the ball.
Straighten your body by
placing your feet
behind you positioned
shoulder-width apart.
Cautio
n: A one
yoghu
rt contai cup serving
of low-fa
cup servin
ns 174
calorie
t
s while
149 calorieg of full cream
a one
yoghu
s.
rt contai
ns
also generally
lower
products because in fibre than regular
grain
manufactu
in extra starch,
rers have to
pack
edible. They fat and sugar to make
them
also dont
contain half
iron and B
as much
vitamins as
other grain
so youll be
products,
missing out
on those essential
nutrients as
well.
Caution: One
serving of gluten-fre
serving of regular
e bread generally
brown bread
contains about
which only
contains 74
110 calories
calories.
versus one
NATURAL
Organic food AND ORGA

NIC
is grown on is any food product
that
organically-certifi
without any
ed land
chemical
treatmen
in the form
ts, either
of
All substance fertilisers or pesticide
s
plants must put in the ground or s.
on
come from
and there
a natural sourcethe
can
However, the be no chemical additives.
quality and
these guideline
adherence
to
s is only as
legislation
and governan good as the
ce in the industry.
In South Africa
the use
natural and
organic are of terms like
regulated
not yet tightly
by legislation
promulgated.
, which is yet
to be
to abuse. As This leaves the terms
open
such, consumer
on independ
ent third-part s have to rely
or the audit
y certificatio
system of
ns
retailers who
produce these
products.
www.boos
tgymwear.c
o.za
FREE-RANGE
Dressed by
LO
OR FAW-FAT
T-FRE
108
Lic Bornman
an
Yolanda Niem
Lower your body until a

slight stretch is felt in the
shoulder and/or
chest. Immediately push
your body back up to return
to
position. Repeat for the
required reps before swopping the starting
the medicine
ball to the other side.
GLUTEN-FRE
he number
of people
who have
turned to
so-called
perception
healthier
options has
s of
grown exponent food
the participan food labels. The study
over the last
required
ts
ially
(chips, cookies to try three different
decade as
grapples
mankind
foods
with the pandemic
of obesity
was labelled and yoghurt), one of
and
which
as
s
so many today.lifestyle disease that
organic). When organic (in reality all
were
affect
However,
healthier
was the better asked which they thought
low-fat, naturaldespite making
choices in
selected the option, all the responden
and organic
the
option labelled
ts
food
most people aisles of our local supermar
best. Almost
organic as
all of the participan
are still getting
the
kets
How is this
the organic
fatter
ts ranked
possible if
foods as being
so many are and sicker.
the healthy
and fat, but
reaching for
higher in fibre lower in calories
low-fat option
cream yoghurt?
food. Even
than the regular
instead of
the organic
that fullThe truth is
chips
labelled as
were rated
that not everything
low-fat, gluten-fre
as more nutritious.and cookies
natural is actually
more interesting
e, organic
Whats even
is that the
than not, these healthier for us. More or
participan
ts were willing majority of the
often
terms have
name of marketing
for the foods
to pay 16-23%
been abused
labelled as
more
in the
and increased
these foods
organic.
A more recent
sales. While
may offer
some health
exclusion
of South Carolina study from the University
of allergens
benefits
in Columbia
the
for instance
product might
that people
the overall
who are watching also found
have a high
be packed
are
sugar
more
their weight
content or
likely
full of
may
always a better calories. This means
and packages. to be misled by these
labels
that its not
What many
option.
consider is
consumers
that
dont
DEFINING
flavour to low-fatsugar is used to add
taste and
THE HEALT
or fat-free
The health
H HALO towhat gives natural food its products as fat is
halo is a term
coined to
flavour. This
the calorie
describe the that has been
content of
adds
the product
marketers
influences
practice whereby
our bodys
use health
insulin response,and also
buzzword
labels or packagin
means that
s on food
these foods
g to make
are often far which
that certain
our health
you believe
The major
and waistline
worse for
food
than full-fat
for your health products are better
ity of the
Owing to the
produ
products.
combinati
when,
low-fa
cts on
necessari
the biggest
on of these
t or fat-fre
the marke
just as
ly the case. in fact, this isnt
issues that
factors
many
e
pertain to
The
t often
used (and
halo effect
calorie
count
the health
that
contai
abused) terms most commonly
erpart
s
n
products
amidst Western companies are leveraging
in health
s, if not as their full
when
are
cream
more.
fat is remov
and organic. low-fat, gluten-free, food
is the overconsu societys healthy eating
ucts it
natural
ed from In addition,
trend
mption of
loses its
calories and
sugar-deri
These tactics
food prodadded
flavou
ved
the underestim
often result
to
r,
sales and consumpt
in foods that
in the
adds to improve the so extra sugar
are deemed ation of calories
ion of a specific increased
our curren
taste.
is
consumer
which leads
as healthier
sumpt
s think they
product as
to increased
options,
t gener This simply
ion of
can eat more
its perceived
effectively
portion sizes.
al overco
means that
of it because
The notionsugar.
to be better
nwhile the sale This
In essence,
health food
or healthier
obesit
that
when we see
continues
of
for
y and lifestyl fat is to
to
organic or
of obesity
these low-fat, them.
blame
questi
and lifestyle soar, the incidence
gluten-fre
e
for
natural,
diseas
oned.
disease continues
we often underestim e labels on food
e is also
to rise instead
The fact
fat is an
packages
being
of
of the
impor
ate calorie
overestima
a more informed drop. To help you
matter
tant constit
diet. You
content and
make
te portion
is that
decision and
size.
uent of
pitfalls of the
To illustrate
focus on, just need to
avoid the
a health
health halo
know
this
point,
namel
y
2013 at Cornell
explanatio
effect here
a study conducted
in almon
y monou which fats
ns of
are a few
to
ds, avocad
nsatur
in
between the University recruited
the commerci the more exploited
oils, sesam
ated (found
os, olive
115 people
terms in
ages of 16
al food industry.
e seeds)
and 76, and
(found
, omega and canola
tested their
in
like salmonwalnuts, flaxsee -3 fatty acids
ides (MCTs ) and mediu ds, and fatty
WHILE THE
m chain
fish
SALE OF HEALTH
).
triglyc
OBESITY AND
erFOOD CONTIN
LIFESTYLE
Stacey Holland
The movemenT
The H E A
LT
HALO effecH
t
Nicholson
Free-range refers to food

like meat or
eggs that has been derived
from animals
that have access to an outdoor
area. Eggs,
for example, should only
be considered
free-range when they come
from chickens
that have never been caged
and have daily
access to an outdoor area.
In South Africa there are

laws that govern free-range farming
practices. However,
the general industry consensus
is that these
laws are too vague and
that tighter legislation and governance is
needed to define
terms such as free-range
or organic. As it
stands in South Africa, for
a hen or its eggs
to be labelled free-range
it needs to spend
at least six hours a day outside
and cannot
be caged. However, this
doesnt govern
the state and quality of
these outdoor
conditions, how these hens
are housed at
night or how they are treated
or managed.
Accordingly consumers
are once again left
to rely on independent
third-party audits
or certifications to ensure
they are really
getting free-range products.
HIGH-FIBRE
Progression 1: 3-point
medicine ball
push-up
To make the move more

challenging perform the
medicine ball push-up
as described above, but
raise one leg upwards during
the movement.
This will require greater
core stabilisation during
the exercise.
While many
processed
or
commerci
ally
produced
convenien
ce
foods like
cereal
and yoghurt
are
often labelled
as high in
dont contain
fibre, most
whole foods as much fibre as is
found in
such as fruits,
grains and
vegetable
beans.
s,
What is clear
to see is that
halo effect
the health
is an issue
of perception
Countless
studies show
.
that
marketing
and food labellingclever
consumer
causes
s to focus
on one attribute
a food product,
of
to be healthier. which they then deem
This generally
overconsu
leads
mption of
calories and to an
of considerat
a lack
ion for the
other ingredient
included in
the product.
is certainly
This phenomen s
harming our
on
ability
foods we buy
and eat, which to judge the
education
is why more
and
for commerci a healthy dose of skepticism
ally available
labelled as
foods that
healthier options
are
is needed.
muscles
targeted
Primary: Pectoralis,
deltoids and triceps.
secondary
(stabilisers):
Abdominals and
core stabilisers,
rhomboids, erector
spinae, rotator
cuffs, glutes and
quadriceps.
26
MAY - JUNE 2014 | www.fitnessmag.c

o.za
Progression 2: Two-handed
medicine ball push-up
Place both hands on the
medicine ball and perform
a push-up as
directed below.
Beginners: Start from a
kneeling push-up position.
intermediate: Perform
the push-up with your body
extended and your
feet positioned shoulder-width
apart or narrower.
Modelled by Mellissa Nicholson,

2013 USN Face of Fitness
Photography by Cindy Ellis;
winner;
Hair and make up by Tamzin
Reynalds
BY MELANIE
PHOTOGRA HEYNS, Features Writer
PHED BY
| MODELLED
Cindy Ellis
BY Mellissa
ljoen
Some recent shoots with Mellissa, our Face of fitness winner this year
TRAINING
THE MOVE:
medicine ball
puSh-up
a push-up on a medicine
what it ofPerforming
ball, regardless
the variation, is a great way
to develop upper body
works strength
and improve core stability.
These exercises
Leandre Vi
owden
icz
Jody Calitz
Angela H
Jadwiga Malkiew
p Isabelle
Dub
Danielle Boero
utenbach
Emmerentia Ra
Sandra Joubert
Dani Waterston Nonhle Ddala
Age: 32
Occupation: Hair salon
owner
Hometown: Richards Bay
Vicky enjoys being fit and
healthy because it leaves
her feeling strong, sexy,
flexible and full of energy.
Vicky also strives to be a
healthy role model for
her daughter.
Age: 21
Occupation: Student
Hometown: Limpopo
Knowing that young
people look up to her as
a role model and pillar of
strength in her community
is what keeps Thato going.
For her there is nothing
better than feeling healthy
and energised.
11
Our other 20
finalists
Giorgina Cole
Vicky van Niekerk
Thato Seopa
Age: 25
Occupation: Skin Care
Therapist
Hometown: Durban
For Shannon there is
nothing better than
feeling fit, healthy and
energised. She loves
being able to inspire
others through her own
transformation.
Age: 23
Occupation: Radio
presenter
Hometown: Pretoria
Sarina loves seeing the
changes in her body and
knowing that todays
workout may seem
impossible now, but in a
few weeks time it will be
so much easier.
Age: 30
Occupation: Medical
student
Hometown: Cape Town
Waking up early for her
morning cardio allows
Nicolene to start her day
bright and early, full of
endorphins. Watching
training videos, attending
fitness comps and seeing
her body change, keeps
her motivated.

IMAGES BY Terence Vrugtman|AdventureLife.co.za
PROFILING
ONE OF
SOUTH
AFRICAS TOP
FEMALE TRAIL
RUNNERS,
MEG
MACKENZIE
TRAIL
BLAZER
What is it that first

attracted you to trail
running?
eg Mackenzie is
one of South
Africas
brightest trail running
talents. Hailing from
KwaZulu-Natal, with a
childhood rooted in the
Midlands, her love for
the outdoors eventually
led her to trail running,
and what is already a
prolific career. With big
plans on the horizon we
caught up with Meg to
get her top trail running
tips, and share in her
infectious passion for
the sport.
I was always outside as a child. My

school life was a blur of adventure
races, cross country meets and
canoeing events. So, I guess you
could say Ive always been a trail
runner of sorts. I then climbed
the Rwenzori Mountains (the
Mountains of the Moon) in Uganda
in 2011. It was the most incredible
experience and got me completely
addicted to mountains. It was there
that I learnt that your body can
be pushed further than you think.
Since then Ive never stopped
pursuing this urge, whether its
through racing or just summiting
mountains.
What has been your

biggest trail running
challenge to date?
The Mnweni Marathon in 2013 was

my toughest challenge yet, purely
because of the conditions on race
day. We started the race in pouring
rain. After 16km we were knee
deep in snow - it became more of
a test of survival than racing. Ill
never forget trudging through the
snow on the summit, not really
knowing which direction to go
Ill never forget trudging through the snow on the

summit, not really knowing which direction to go
because it was completely white.
72
because it was completely white,

so all landmarks had disappeared.
The descent was extremely slippery
too, and once out of the snow we
ran back into the sleeting rain to
the finish. It was 42km of below
freezing temperatures, wet, icy
rocks and navigating in tough
conditions. It was a real adventure!
What have been your

most memorable trail
running moments?
Each and every time I get to run

in the mountains is special to
me. It sounds clichd, but every
training week or weekend I spend
with friends and teammates is
my favourite thing in the world
to do. Summiting Cathedral Peak
and the Bell Traverse stand out as
top memorable moments for me.
Anything in the Drakensberg is
unbeatable.
Its also impossible to mention
my most memorable races because
they all hold their own unique
appeal, whether its through a win,
a beautiful mountain or a descent
that makes you feel as if youre
flying. They all delivered something
exceptional Running the 2014
ProNutro African X with my partner
Andrew Erasmus was definitely one
of my most memorable races. Team
racing means double the fun, with
the added elation of crossing the
line together, having shared every
second with that person. We didnt
stop smiling, and managed to win
the three-day stage race.
WHAT DOES A WEEK OF TRAINING TYPICALLY

CONSIST OF FOR YOU?
My week will vary
depending on what
race is ahead,
what race Ive just
completed, and my
training schedule.
But its usually two
hard sessions one
track and one hill
session two easy

runs and two long
runs. Of course,
this is very general.
I cross train with
a lot of swimming
(sometimes cycling
when I can) and
strength work.
INCLUDING FITNESS
WITH LOVE FOR THE
OUTDOORS, THE
BEST COMBO!
WHAT DOES
YOUR NORMAL
DIET CONSIST OF?
To be honest, I dont
think too much about
food at all. Im a
terrible cook and Im
a purely functional
eater. Because of
my inability to cook
I tend to eat a lot of
raw food. I leave my
veg raw and crunchy
in my salad, and
would never buy
a steak or make
an elaborate meal
for myself. Food
doesnt hold much
importance to
me, as long
as it makes
me full and
gives me
the energy
I need to
run. My breakfasts
are good, because
they dont require
effort - oats with
apple, cinnamon
and peanut butter.
I usually snack on
nuts or biltong
during the day
and if I get
hungry I have
a spinach
salad with avo.
For dinner I
usually eat
salad or veg again.

Mostly I just listen
to my body. If Im
craving sweet fruit,
thats what Ill eat. I
just keep it simple,
but never overeat.
Supplementation is vital.
I use GU energy gels, GU
Chomps and drink GU
Roctane during the race.
Post-race I drink a delicious
GU chocolate recovery
smoothie.
HOW IMPORTANT
IS SUPPLEMENTATION WHEN
PERFORMING
ON THE TRAILS?
What are your future

goals in the sport?
My goal is to compete
internationally. Ive had to shift
my timeline due to a stress
fracture that developed in my
hip this year, which stopped me
from attending World Champs.
But I wont let it ruin my dream
- Ill be at World Champs in
Zermatt in 2015. I have a few
other goals up my sleeve so
watch this space. In general I
just want to run, explore our
world and love every second of
every mountain I summit.
What is the one event

that every trail runner
in South Africa should
do, and why?
Thats a difficult question as
there are so many, but Im
going to go with the Otter
African Trail Run. Its an
experience like no other, and
its absolutely beautiful. It gives
me goosebumps just thinking
about the vibe at that race.
What keeps you in

Johannesburg when
the Cape continues to
grow as the centre of
local trail running?
For now, my job. But change is

always on the horizon for me. I
would love to live in the Cape.
Its a no-brainer. Ill get there
one day soon!
Why should readers

consider trail
running as a form of
exercise?
would never otherwise

use as you cross rivers,
boulder hop or scramble
up a rocky outcrop. Youll
get a full body workout
while experiencing the
surrounding beauty,
sunrises, sunsets, silence,
peace and views. What
more could you want from
a workout?
WHAT TIPS WOULD

YOU GIVE TO A TRAIL
RUNNING NEWBIE TO
ENSURE THEY ENJOY
THEIR FIRST RACE?
Trail running allows you to get

fit and active while exploring
places in our country that you
would never normally go to.
Each run is a little adventure.
You never know what youre
going to learn from a day
out on the trails. It can draw
you in to the interesting
world of birds, trees, flowers
or geology. It will challenge
you mentally and make you
braver with each new route.
It will build muscles you
Quick facts
Age: 28
Occupation: Remedial
teacher
Lives: Johannesburg
Home town: Cato Ridge
Most notable
achievements: Currently
holds the womens records
at the Rhodes Ultra
Marathon and Mnweni
Marathon. Winner of 2014
ProNutro African X, 4 Peaks,
Redbull Pyramid Challenge
and Forest Run. Placed 2nd
at 3 Cranes, 3rd at Redbull
Lionheart, and 4th at Otter.
Sponsors: Salomon,
Gu Energy, Suunto Fitness
and Oakley.
74
When it
gets tough
remember
your goals!
Its a fine line between being brave and

choosing a race to challenge yourself,
and choosing one easy enough that you
dont put yourself off the sport. If youre
generally fit and adventurous then enter
a race that will challenge you. If youre
running 10km comfortably on the road,
youll manage a 12km trail run, but dont
launch yourself into a 20km race. If you
prefer road running and are a bit more
cautious, try a less technical and shorter
trail to start with. Make sure that the race
is well marked as you dont want to get
lost on your first race.
Also, dont measure your trail running
capability against what you can easily
cover on the road. Prepare your mind as
it will take you longer to cover the same
distance. Rather than getting frustrated
that youre going slower than usual, leave
your watch at home and just trot along
at a pace that allows you to soak up the
beauty of your surroundings. Before you
know it, youll be finishing the race and
signing up for the next one.
And make sure you have some hardy
trail shoes. I would recommend the
Salomon Sense Pro for the lighter people,
and perhaps the XT Wings for anyone
who is slightly heavier.
And finally, find a group of likeminded people who are keen to start
running with you. Its more fun setting
goals with friends and, as I said, the
experiences are even better when shared
with friends and family.
PRODUCT REVIEW
REVIEW BY Angie Snyman, WBFF Pro
Understanding your peri-workout nutrition is an important element to bettering your

performance, influencing your recovery and ultimately helping you progress to your
goal. My supplement strategy around training has improved leaps and bounds, and its
something I really focus on all year around. I favour lactate-based training, so anything
I do in the gym is short and explosive. This is my go-to supplement stack.
USN HYPERLEAN
This is my pre-workout of choice. Over the years, Ive tried many,

but nothing comes close.
One of the advantages with USN is that the
Research and Development team never seem
to slow down. I always have something new to
try and the variety of pre-workout options in
the range is there so I can cycle according to my
intensity of training or the phase in my diet. I
find that I always get back to using HYPERLEAN
on a regular basis because it suits my diet, my
needs and my style of training.
Im not necessarily looking for an extreme
muscle pump because I dont want to add too
much lean mass. Im simply looking to better

define the muscle I have. HYPERLEAN helps
to increase blood flow to the working muscle
and keeps me training at my intense pace with
explosive energy, ensuring I get the most out
of every workout for a shapely, toned look. This
helps me increase muscle fibre activation, I dont
fatigue as easily as before, and I also recover
much faster.
USN AMINO LEAN
Traditionally, intra-workouts have been either water, or a simple

commercially available carbohydrate-based drink.
I would hope that we have all moved beyond
this, because the science definitely has. If youre
a dedicated endurance athlete and you really
need those calories, a carbohydrate-based
drink makes sense, but most of the people I
train (or train with) are focused on improving
their conditioning and performance levels. Four
amino acids are essential throughout a workout,
and these include L-Glutamine and the three
BCAAs (L-Leucine, L-Valine and L-Isoleucine).
The glutamine really helps with reducing acidity
in the blood and transporting nitrogen to the
muscle, and the BCAAs kickstart muscle protein

synthesis (MPS) and protect my muscle glycogen
levels, keeping me fuelled for longer!
This great tasting product (Lemonade is my
favourite) is not only a great way to stay
hydrated throughout my workouts, but its a
functional way to keep the best performanceenhancing nutrients in my system to improve the
results that I need to achieve and to stay sharp
all year around!
USN LEAN-8
Youve never tried something this good, especially post-workout.

When I got my hands on the first samples at the USN offices, I couldnt
believe it. The flavours are perfect, and I think Im in love my LEAN-8
Cinnamon-Bun.
As a professional athlete, I can go through longer
bouts of dieting and I have to avoid certain
foods. Cravings inevitably kick in, and in the past
Ive avoided social functions for fear of overindulging on the sweet stuff. Now that LEAN-8 is
here, I have the best tasting shake on the market,
with the highest quality protein. I use this post-
workout to help with recovery, and throughout

the day as a snack option. It tastes amazing in an
almond butter smoothie, and it also makes the
best high protein pancakes
over weekends.
For many, health and fitness isnt just a passion, its a calling. However, there are numerous ways
that you can forge a career or create profitable businesses in the industry besides the obvious
options of personal training or instructing. In this series we profile some of South Africas top
health and fitness entrepreneurs to demonstrate how you too can turn your passion into your career.
FITNESS
entrepreneurs
BUILDING A FITNESS EMPIRE:
LISA RALEIGH
What factors led you to a

career in the health and
fitness industry?
As a young girl my dolls spent

their days in the hospital
ward, where I nursed them
back to health the passion
gripped me from an early age.
I was also an SA gymnast and
practised ballet in my youth,
which meant that training, rest,
hours of practice and healthy
eating became second nature
to me. That lifestyle helped me
develop dedication, discipline
and independence, which all
feature in my work ethic today.
My sporting circumstances also
76
meant I boarded with many

different families, where I gained
insight into the dynamics of
others lives their habits, rules,
eating patterns and relationships
which gave me insight into the
impact that health and fitness
has on people.
How has your career evolved

over the years?
When I finished matric I studied

to become a personal trainer. I
then saved for six months to fund
my practical training in Wales
and, at the age of 18, I returned
from my year abroad to start
my career. I opened a mobile
personal training business, which

then turned into a series of gyms
in Durban. It was during this time
that I got the call that changed it
all, and I became the trainer on
The Biggest Loser. It was a oncein-a-lifetime opportunity.
Since then Ive been the
resident fitness professional
on the Doctors Orders Show
and the health and wellness
consultant on SABC 3s daily
morning show, Expresso. I write
for magazines and newspapers
and appear on regular radio
features countrywide. I then
added fitness author to the mix
in 2011 when No Fries on Us
was published, which featured
as a best-seller. Ive also been
busy with my free exercise
initiative, SUNfit, which has
offered free exercise classes
to the public since 2006, and
recently launched in two more
venues in 2014. Im the events
director for Parkrun in Durban,
another great free initiative for
the public. Im also focusing
on an online challenge called
well i am (www.welliam.mobi),
which entered its third season in
July this year. Ive been exploring
international production through
2013 and 2014 on DSTVs Trace
Sports Stars, and Ill be launching
a pop-up fitness channel on
DTSVs Catch Up channel in the
first quarter of 2015. My jewellery
and accessory brand, Noble,
launches at the end of 2014.
LISAS QUALIFICATIONS:
Personal Training Diploma
Exercise Specialist Diploma
specialising in obesity, the
elderly, kids, pregnancy
and clients with injuries
and disabilities
Spinning Instructor
Diploma
Nutrition Course
Behavioural Kinesiology
Diploma (testing food
intolerances)
Bosu course
A Shihan-Kai instructor
course (Taibo)
Jenergy trained (By Jenni
Rivett, personal trainer to
the late Princess Diana for
6 years)
Power Plate Course
I now have close to
14 years of experience
in the industry, along
with over 2,500 personal
consultations with clients,
which is an invaluable form
of education.
>
>
>
Ive seen that beauty remains an unwavering business a necessity that (predominantly) women simply cant do
without through economic slumps, while wellness products dont rank as high on the priority list.
IF TODAY WERE
THE LAST DAY
OF MY LIFE,
WOULD I WANT
TO DO WHAT I
AM ABOUT TO
DO TODAY? STEVE JOBS
Did any of your business

ventures fail?
In my earlier business years I

owned two gyms, but eventually
sold both of them. My other
initiative, Health Box, is currently
under reconstruction as we
remodel it to its redirected
target market. It was previously a
service dedicated to delivering a
monthly assortment of samples
and full-sized products to
customers doorsteps.
What learnings did you take

from this experience and how
did you apply them to your
other businesses?
When it came to the gyms,
I enjoyed my time running
them, but soon realised I was
outgrowing the practice and
wanted to move on to bigger
projects. I love Steve Jobs words:
For the past 33 years, I have looked
in the mirror every morning and
asked myself: If today were the
last day of my life, would I want to
do what I am about to do today?
And when the answer is no on
consecutive days I know I need to
change something. I also found
that the success of the gyms was
dependent on how much of my
personal time was spent there,
as clients expected to see

me all the time, and not the
employees I delegated work to.
When my goals changed it was
time to move on.
With Health Box, it proved
that customers are sceptical of
a surprise element. While we
always managed to stuff our
Health Boxes full of products,
they assumed they would
get less value than they were
paying for, rather than more
which is what we delivered.
For this reason we had a core
database of loyal subscribers
each month, but we battled to
grow. Health Box also proved
that luxury items are the first
to come off the list when
budgets are tight. Ive seen that
beauty remains an unwavering
business a necessity that
(predominantly) women simply
cant do without through
economic slumps, while
wellness products dont rank as
high on the priority list. I also
found that while all the items
in the box were really valuable
and of high quality, they didnt
necessarily cater to every
individuals personal preference,
so may go unused.
How did you come up with these concepts?
dentifying a gap in the

market is usually the birth
of most projects. With
SUNfit, I wanted to create
something where fitness
was free for the individual,
rather than offered only
to the privileged few. Our
informal, lower LSM market
is the swaying sector they
have power in their numbers.
Changing the health status of
this sector means changing that of
the majority of South Africans.
Then, with well i am, I saw
a variety of fitness challenges
emerging, with the main
distinction being that they would
either be location-specific,
providing physical training and
instruction, but were pricey,
or they were online, cheaper,
but offered less in terms of
support. South Africa needed
something right in the middle
a challenge that was online,
>
accessible and affordable, but

also offered valuable support
and individual instruction. With
years of experience inside gyms
and consulting rooms I also
understand what is needed to
make a successful transformation
in 12 weeks.
The Flow Network fills a virtual
hole on todays TV platform: there
is no other channel dedicated
to instructing, educating and
entertaining the viewer when it
comes to a healthy, fit lifestyle. A
stock-pile of structured workouts
across different disciplines will be
available to the viewer something
TV has never offered before.
77
How did you fund your

business projects initially?
I started with R800 and invested

that into flyers advertising
my mobile training business. I
worked my way up until I saved
enough to rent a small space. One
small gym run by myself and one
other trainer then turned into a
second bigger gym, followed by
a third. In that sense, business
growth has always been organic
for me Ive never taken out big
loans. And with low overheads
and no capital investment to pay
off, I generally enjoyed profits
almost immediately.
I started with
R800 and invested
that into flyers
advertising my
mobile training
business.
What were some of the major

challenges you faced and
how did you overcome them?
During my time on The Biggest

Loser, I realised that growth
requires delegation handing
over work to others and trusting
them to take care of it. I was
away for three months and was
used to doing everything myself,
so I experienced the repercussions
of that first-hand when I returned.
Cash flow was also a struggle as a
gym owner; chasing money from
clients was a constant challenge.
Finding the right sponsors can also
be a struggle. Its hard to convince
others to commit to an idea
before its realised. And finding
committed staff has also been a
really tough challenge. They need
to be passionate about wellness,
but their purpose also needs to
be complementary to mine, and
the other members of the team,
rather than competitive. Its also
not in my philosophy to count
hours or micromanage, so I have
to trust heavily in my staffs
abilities to be self-motivated and
take their work seriously.
>
What lessons have you learnt as a successful entrepreneur in

the health and fitness industry?
I love the quote the tallest trees get the most wind. The more you grow, the bigger your
challenges, and the more resilient you need to become in response.
Youre never going to please

everyone, and will usually
end up diluting your goals
and focus if you try. Flexibility
is hugely important as times
change and you constantly
need to reassess and adjust
your goals. Patience is also
78
key you have to put in the time

before your efforts start paying
off. I offered a lot of my services
for free before I started enjoying
revenue from them; its a necessary
marketing tool. Finally, you need
to constantly and consciously
work at staying ahead. Never stop
learning as your business will fall

behind if you arent constantly
updating your knowledge. I
learn as much as I can from
others, I read constantly, and try
to be a sponge in all the ways
I can when it comes to new
information.
>> Health >> Nutrition >> Wellness
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A JACK OF MANY TRADES:
ANGELIQUE
VAN DER LINDE
How did your career in the

health and fitness
industry start?
I was an overweight and

frustrated ballet dancer who
just never seemed to fit in with
the skinny girls. While I wasnt
at an unhealthy weight no diet
seemed to work for me. I then
decided that ballet wasnt going
to give me the life I wanted,
which is when I chose to follow
my love for aerobics. I asked
one of my mentors how to
become an instructor and the
rest is history.
Have you started any other

ventures in the industry that
failed? What did this teach
you?
Ive never looked at any of
my ventures as being a loss
or failure. Its all part of the
learning process. The fact of
the matter is that the wellness
industry evolves at a rapid pace,
so your business savvy has to
change with it. My partner, in
ANGELIQUES
:
ACHIEVEMENTS
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Pregnancy
with own law
Legal specialist
x.co.za)
lfi
ga
firm (www.le
80
both life and business, Jacques,

and I prefer to focus on what
were doing, and on achieving
our goals and visions for our
businesses, and dont focus too
much on what everyone else
is doing.
Please give us more insight

into your current business.
Jacques started the JVL brand

at the age of 21. When we got
married it became more of a joint
venture because it was such a
huge part of our life together,
and I really enjoyed assisting
clients to attain their goals. The
boutique brand now specialises
in training, nutrition, pregnancy
advice, supplementation, the
JVL clothing line, tanning
products and all related sports
apparel. We offer expert inhouse advice from qualified
professionals and we monitor
the progress of all our clients.
How did you come up with

the concept?
The JVL concept was Jacques,

but it soon evolved from
representing Jacques Van Der
Linde to its current meaning
Just Victorious Living, which is
in-keeping with the evolution
of the brand. From this the
LegallyFit brand originated my
fitness consultancy for ladies

interested in the JVL service, but
with a feminine touch along
with many other concepts. The
LegallyFit name stems from to
my practice as an attorney and
my fitness career.
What were some of the major

challenges you faced in
setting up your business and
how did you overcome them?
Time was, and still is, the biggest
challenge. Building any business
takes a lot of hard work and
long hours. And when we leave
the shop work doesnt stop, but
were passionate about what we
do and the brand, which is what
makes it all worthwhile.
How do you drive

business growth?
Communicating with our

clients and prospective
customers on social media
has been invaluable. Hosting
events, most of which are
for charity, where I give the
classes, has also proven to be
very effective. Taking the store
online has also helped to boost
our reach and drive sales.
What are the key lessons

you have learnt as a
successful health and
fitness entrepreneur?
Build your business on a solid

legal foundation, and know your
legal rights.
FESTIVE SEASON
TREATS
(WITHOUT THE CALORIES)

BY MELANIE HEYNS, FEATURES WRITER
THE FESTIVE SEASON IS

A TIME TO RELAX AND
RECHARGE FROM THE
HECTIC YEAR THAT WAS.
THAT OFTEN ENTAILS
EATING THINGS
YOU NORMALLY
WOULDNT EAT DURING
THE YEAR AS YOU
INDULGE CRAVINGS
AND SOCIALISE WITH
FRIENDS AND FAMILY.
BUT WHY UNDO ALL THE
HARD WORK YOU PUT IN
DURING THE YEAR WITH
THE CALORIFIC TREATS
MOST OF US (OVER)
CONSUME DURING
THIS PERIOD? WHY NOT
HAVE THE BEST OF BOTH
WORLDS? WITH OUR
SWEET TREAT RECIPES
YOU CAN INDULGE THAT
SWEET TOOTH WITHOUT
THE GUILT.
[
82
Figs are rich in minerals including

potassium, calcium, magnesium, iron
and copper and are a good source of
antioxidant vitamins A, E and K that
contribute to health and wellness.
Cinnamon has an anticlotting effect on the blood.
CINNAMON FIGS
Ingredients:
8 ripe figs
4 tbsp clear honey
A handful of almonds
1 tsp ground cinnamon
Fat-free yoghurt, to serve
Method:
1. Heat the oven to 180C.

2. Cut a deep cross into the top of each fig then slowly ease
the sides apart.
3. Place the figs on a baking tray.
4. Drizzle honey over the figs, then sprinkle with the almonds
and cinnamon.
5. Bake in the oven for about 5 minutes until figs are softened
and the honey makes a sticky sauce in the bottom of the
dish.
6. Serve warm, with dollops of yoghurt.
One cup of oats

provides 6g of protein
and 4g of fibre.
BERRY PUDDING
Ingredients:
4 cups water
2 cups blueberries
cup rolled oats
cup sugar
2 tsp lemon juice
1/8 tsp salt
Method:
1. Combine water and blueberries in a saucepan and bring to the boil

over medium heat.
2. Simmer, uncovered, for 15 minutes.
3. Strain the blueberries, pressing on the solids.
4. Rinse the saucepan and pour the juice back in.
5. Stir in the oats, sugar, lemon juice and salt.
6. Cook over medium heat, stirring occasionally, until the mixture has
thickened slightly.
7. Remove and allow to cool.
8. Transfer the mixture to a mixer and beat on a low speed for about
a minute.
9. Increase the speed of the mixer until the mixture has doubled
in volume.
10. Place in the fridge and allow it to chill and serve.
High in fibre, blueberries help

keep your cholesterol low.
ORANGES AND GREEK

YOGHURT
Ingredients:
6 tbsp Greek yoghurt

1 tsp honey
1 large orange, peeled
4 fresh mint leaves
Method:
1. O
nce the orange has been peeled, divide it into
individual slices. Place in a small bowl.
2. Mix the honey and Greek yoghurt together.
3. S coop the yoghurt and honey mixture over the
orange slices.
4. Garnish with mint and serve.
Drinking orange juice

regularly prevents
kidney diseases and
reduces the risk of
kidney stones.
BANANA SPLIT
Ingredients:
2 cups non-fat ricotta cheese

2 bananas, cut lengthways
16 walnuts, halved
1 tsp cocoa powder
2 tsp syrup
Method:
1. Scoop the ricotta cheese into small bowls.

2. Place the banana halves on top of the cheese.
3. Scatter the halved walnuts over the bananas.
4. Dust lightly with cocoa powder.
5. Drizzle the syrup over the top and serve.
84
[ [
BANANAS HAVE
BEEN KNOWN
TO HELP WITH
DEPRESSION THANKS
TO HIGH LEVELS OF
TRYPTOPHAN, WHICH
IS CONVERTED INTO
SEROTONIN.
THE BEAUTY ABOUT SUMMER

is that you can eat all the
berries that you like!
TIMING
:
DRINK
UP
FOR YO
MID-M UR
ORNIN
S N AC K G
!
MULBERRIES ARE
A GOOD source for
ese,
potassium, mangan
n.
magnesium and iro
SHAKE OF THE MONTH
BERRY
SURPRISE
Ingredients:
150g raspberries, roughly chopped
cup fresh blueberries
cup fresh mulberries
125ml plain yoghurt
A handful of ice cubes
Method:
1. Mix together the raspberries,
blueberries and mulberries.
2. Add the plain yoghurt and blitz until
smooth.
3. Add the ice cubes and blitz once or
twice.
4. Serve immediately or chill until
ready.
For a little bit of protein you can add a
scoop of whey.
Blueberries have the highest antioxidant capacity

compared to any other fresh fruit.
Strawberries are a great source of

vitamins C and K. They also provide
plenty of fibre, folic acid, manganese
and potassium.
56
MARCH - APRIL 2010 | www.fitnessmag.co.za
S
S
E
N
T
FMIODEL
THE
udio
otographic St
Slade, Pure Ph
| Cindy Ellis w
by
o.co.za | Soul
ww.cindyphot
Jackson | Ivok
d Cook
Studio | Richar
PLAN
D AND AS TOP
THE FOOM
ENTS S
SUPPLE MODELS AND
FITNESSTHLETES USE
BIKINI A
IF YOU
WANT
TO BE
THE
BEST IT
PAYS TO
LEARN
FROM
THE
BEST.
WITH THAT GOAL
IN MIND WE
APPROACHED SOME
OF SOUTH AFRICAS
TOP, AND UP-ANDCOMING BIKINI
ATHLETES AND
FITNESS MODELS
TO FIND OUT
WHAT THEY
EAT AND
SUPPLEMENT
WITH TO
ACHIEVE THEIR
PHYSIQUES.
Angie Snyman
Dani Waterston
Ballito Durban
Johannesburg Gauteng
WBFF PRO, USN AMBASSADOR, fitness

COVER MODEL, PERSONAL TRAINER AND
ON-LINE COACH.
TOP 6 USN FACE OF fitness FINALIST.

QUALIFIED NUTRITIONIST WITH A
MASTERS IN PSYCHOLOGY.
The best way to get the body

you want is to embrace the
one you have, which also
means finding what works
for you.
I believe its necessary to

have a variety of foods from
different food groups for a
balanced lifestyle.
MEAL PLANS
DAILY FITNESS DIVA EATING HABITS
WBFF PRO ANGIE

MEAL 1 6am: 100g rolled oats, 8 egg
whites and 2 tablespoons of almond
butter
MEAL 2 9am: 2 scoops of USN Whey
Isolate with 2 tablespoons of hemp seed
powder and 1 apple
MEAL 3 11am: 125g ostrich fillet, 100g
green beans and cup cashew nuts
MEAL 4 1pm: 125g ostrich fillet, 150g
vegetables, 100g brown basmati rice and
avocado
MEAL 5 3pm:125g fish (hake), 150g vegetables and 2 tablespoons flax seed
MEAL 6 6pm: 150g salmon, 60g quinoa
and 250g green salad
NUTRITIONIST DANI
MEAL 1: 4 egg whites, 50g oats
MEAL 2: Tuna, 2 rice cakes, Trim dressing, cucumber
MEAL 3: 2 chicken breasts/tuna, 80g
sweet potato or a cup of basmati rice
MEAL 4: Apple or pineapple
MEAL 5: Fat-free plain yoghurt
MEAL 6: 2 chicken breasts, ostrich
mince or fish, with ratatouille, grilled
veg or salad, 1 tablespoon of olive oil
FITNESS BIKINI CHAMP LIZELLE

MEAL 1 7am: 3 egg white omelette
and 1 cup mixed vegetables or cup
cooked oats and 1 serving SupaShape
Pure Whey Protein
MEAL 2 10am: 120150g chicken
breast, 1 cup green vegetables (broccoli, beans, asparagus), 1 thick pineapple slice
MEAL 3 1pm: 120g ostrich fillet or
ostrich mince, cup cooked brown
basmati rice or couscous and 1 cup
mixed salad and avo
MEAL 4 4pm: 150g grilled hake fillet or
tin tuna (in salt water), 120g sweet
potato, 1 teaspoon omega 3 Sportsmans oil and flaxseed oil
MEAL 5 7pm: 150g chicken breast and
150g mixed vegetables or 150g grilled
salmon and 150g mixed veggies.
MEAL 6 before sleep: SupaShape Pure
Whey Protein chocolate shake
Lizelle Horn
Kirsten Nel
Pretoria Gauteng
Johannesburg Gauteng
INTERNATIONAL FITNESS BIKINI

COMPETITOR AND MULTIPLE IFBB
FITNESS BIKINI CHAMP.
COMPETITIVE BIKINI ATHLETE. MISS SA

EXTREME, H&H CLASSIC & BOKSBURG
CLASSIC 2014 WINNER.
Some of the most important

tips on eating for the ideal
body and fat loss are to consume fewer calories than your
body burns throughout the day.
Every person responds differently to supplementation,

so try different brands until
you find the one that best
suits you.
RISING BIKINI STAR KIRSTEN

MEAL 1 6am: Oats and 4 egg whites
MEAL 2 8am: Any fruit of choice with a
whey protein shake
MEAL 3 10am: Fish, chicken, steak or
ostrich, with sweet potato or basmati
rice
MEAL 4 12pm: Chicken with basmati
rice and mixed vegetables
MEAL 5 3pm: Whey protein shake
MEAL 6 7pm: Chicken, fish, steak
or lean mince, with sweet potato or
basmati rice and a green salad
87

Before training: Supashape CLA and LCarnitine Lean.
During training: BCAAs
After training: Whey isolate, with glutamine.
With meal 2 and 5: Whey protein
TIO
A
T
N
E
M
E
UPPL
SS
G SUCCE
FUELLIN
WBFF PRO ANGIE

ANGIES DAILY SUPPLEMENT
PLAN FOR MAXIMUM
PERFORMANCE
Before workouts: USN Hyperlean

This product generates explosive energy
during workouts, speeds up muscle recovery between sets and contains protein,
which is necessary for tissue repair. It also
contributes to the maintenance of muscle.
The product also contains niacin, which
contributes to normal energy-yielding
metabolism and the reduction of tiredness
and fatigue.
After workouts: 1 scoop USN Whey
Isolate, with teaspoon vitamin C
(2000mg) It helps promote rapid recovery, may assist with fatigue reduction after
exercise, and supports lean muscle growth
and maintenance.
Before meal 1: USN Womens Daily
Pack Contains all essential nutrients and
health-promoting plant extracts in one
convenient daily pack. It has been scientifically developed to fulfil the needs of the
average active woman, while also aiming
to reduce the risk of common chronic
diseases and visible signs of ageing in
the long term. It provides, in sensible
quantities and bioavailable forms, all the
vital vitamins, minerals, antioxidants,
phytochemicals, essential fatty acids and
cognitive performance supporters.
With meal 2: USN Whey Isolate
Before meals 2 & 4: 1 ALA and 1
digestive enzyme
After meal 6: 1 Cal-Mag and USN
BCAA Amino Lean Delivers a scientific
blend of branched chain amino acids,
glutamine, citrulline malate, vitamins,
phosphates and electrolytes. The added
vitamin B6 promotes the transport of the
BCAAs into the cell, and also contributes
to normal protein and glycogen metabolism, and the reduction of tiredness and
fatigue. Potassium also contributes to
proper muscle contraction.
NUTRITIONIST DANI
During training:
Evox BCAA
After cardio: Evox Synergy Shake
After weight training:
Evox 100% Whey Shake,
with added glutamine
Daily: Evox CLA
Snack: Evox protein bar
IFBB BIKINI CHAMPION LIZELLE

LIZELLE STARTS HER
DAY STRONG AND
PLACES A BIG EMPHASIS
ON SUPPLEMENTATION
After waking up (on an empty

stomach): SSN Glutamine
Powder Amino Acid that assists in muscle recovery and lean
muscle gain, and helps prevent
muscle catabolism.
SSN BCAA Caps Important
building blocks of lean muscle
tissue. Also improves nitrogen
retention by sparing other
amino acids for repair and rebuilding.
SupaShape Carnitine Lean
Contains green tea extracts
to support fat oxidation and
calcium for metabolic and bone
support.
1 serving vitamin C This
vitamin plays an essential role in
various metabolic functions in

the body, especially those of the
gut, bone marrow and nervous
system.
1 serving vitamin B6 Involved
in more than 100 enzymatic
reactions, mostly concerned
with protein metabolism and
the production of serotonin.
With breakfast (1015min
after eating):
1 serving SupaShape Pure Whey
Protein with oats. 1 serving
SupaShape Daily Active All-inOne Vitamin and Nutrient pack
- Ensures adequate micronutrient
intake, which is critical in maintaining optimum health and peak
performance, especially in active
individuals.
I serving SupaShape Ultra CLA - A
natural body toner that stimulates
the breakdown of stored body fat
and promotes lean muscle.
10-15min before meal 4:

I serving SupaShape Carnitine
Lean. 1 serving SupaShape Ultra
CLA. Green tea. 1 serving Omega
Sportsmans oil for athletes and
1 serving cold pressed flax oil
Before workouts: SSN
Glutamine Powder. SSN BCAA
Capsules. SupaShape Amino
Charge Thermogenic training
energiser
After workouts: serving
SupaShape Pure Whey Protein
Shake Restores depleted
muscle glutamine and BCAA
stores, preserves muscle tissue
and supports post-exercise
recovery.
Before bed: SSN Glutamine
Powder. SSN ZMA Anabolic Optimiser Promotes restful sleep
for maximum healing, recovery
and muscle regeneration.
NUTRITION AND SUPPLEMENT ADVICE
Dont expect to see results immediately.

Its a process that takes time.
Consistency is key.
NUTRITIONIST DANI
OME OF THE MOST

IMPORTANT TIPS
ON EATING FOR THE
IDEAL BODY AND FAT
LOSS ARE TO CONSUME
FEWER CALORIES THAN
YOUR BODY BURNS
THROUGHOUT THE DAY.
Just dont go to extremes as
this does more harm than
good. In addition, exercise daily, get lots of sleep
and drink sufficient water
throughout the day.
Each macronutrient
group protein, fat and
carbohydrates has
a specific function, so
dont exclude any of them
from your diet. And make
healthier protein choices by
eating lean meat and poultry,
choosing free-range eggs
and chicken, consuming
more fish, particularly those
rich in omega-3 fatty acids,
eliminate processed meats
from your diet, and try to
increase the plant protein
in your diet by consuming
sources such as lentils.
It is also important to
eat a variety of fruits and
vegetables, and include lots
of colour.
Lastly, in terms of food, cut
down on your salt intake, as
well as trans fats, sugar and
alcohol.
In terms of dietary supplements, they should never
be used to compensate for
a poor diet or unhealthy
lifestyle. They can, however,
be a convenient way to consume your required nutrients
throughout the day when you
are unable to consume them
in adequate amounts through
food alone.
IFBB BIKINI CHAMPION LIZELLE
89
I believe its necessary to have a

variety of foods from different food
groups for a balanced lifestyle. I like
the IIFYM (If It Fits Your Macros) way of
life as you can substitute certain foods in
your plan, which helps with cravings and
boredom as it gives a variety of foods to
play with. I feel this helps keep me on
track because you can have a decadent
meal or a treat here or there as long as it
fits your daily macro allowance.
WBFF PRO ANGIE

The best way to get the body you want
is to embrace the one you have, which
also means finding what works for you.

Every person responds differently
to supplementation, so try different
brands until you find the one that
best suits you. My body also responds
extremely well to eating very early in the
morning, so I usually have breakfast at
05h00. If, for example, I try to sleep in on
the weekend, my body wakes me up at
05h00 for my morning meal. This is a sign
of a fast metabolism, which is great for fat
loss.
You should also plan your nutrition
around your specific goal, as not everyone
has the same one.
I find the practice of severe diet restrictions, be they overall calories or specific
macronutrient groups like carbs and/or
fats, extremely shocking. This is the worst
thing a woman can do to lose weight as
it is unhealthy and will result in rebound
weight gain.
I also often hear ladies say that they are
afraid to take whey protein because it will
make them big and bulky. This is the furthest thing from the truth. Whey protein is
an important source of highly bioavailable
protein, and is also beneficial when used
as a snack during your busy day.
Lastly, dont expect to see results immediately. Its a process that takes time. It
starts microscopically before you see big
changes. Consistency is key.
89
FESTIVE
SEASON
Just how Paleo is
the Paleo diet?
EATING
BY MELANIE HEYNS, Features writer
e
is generally a tim
he festive season
ther
ge
to
d friends get
when families an
so
al have
and most people
1. GETto
THE
RIGHT
brate,
celeDIET
r office Christmas
those end-of-yea
e its the
h. But just becaus
ug
ro
th
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s
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mean you should
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es
do
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e
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undo that
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t the year
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ly easy to undo 11
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Ideally, wed all lik
but if were realisti
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try
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ese helpful tips...
condition with th
curb your appetite, which means

youll be less tempted to overindulge.
BALANCE
YOUR PLATE
MAKE TIME FOR

EXERCISE
Its not necessary to hit the gym

for hours on end. A few simple
walks or runs along the beach,
along with a few bodyweight
exercises will ensure you dont miss
out on enjoying the surrounds of
your chosen holiday destination,
while also maintaining your fitness
levels and burning off a few of
those extra holiday calories.
PLAN AHEAD
Before going to a get-together,

try to eat a light healthy snack
like raw vegetables and lean
biltong or have a handful of nuts
and some fruit. This will help to
42
Balance your plate with

fruit and vegetables
Choose your favourite foods and

skip your least favourite ones so
that you dont overeat. Just be
sure to include some vegetables
and fruits to keep your plate well
balanced, and not just piled with
junk food.
MAINTAIN CONTROL
Its important that you savour

your favourite holiday treats,
but in moderation. Have a piece
of chocolate instead of the whole
slab, eat half your dessert and save
the rest for the next day. This way
you wont overindulge. Think of
the holiday season as a chance to
reward your hard work throughout
the year, rather than a free pass to
eat whatever you want.
GET A BUDDY
BRING YOUR
OWN FOOD
Its always great when someone

offers to bring something to a party,
so why not make a habit out of it?
That way youll be certain that there is
always a healthier option on the table.
AVOID SNACKING
Try to stand far away from all the food

to avoid snacking. Rather dish up one
plate of food and keep your hands and
mouth busy with a glass of ice cold
lemon water.
Drink water,
breathe in
the fresh air
and enjoy
the detox!
To avoid gaining weight, overindulging or

forgetting what youve worked for all year long you
need to maintain perspective and some degree of
awareness. This is best achieved when youve got
someone else to keep an eye on you and tell you
when you stray too far off the fit and healthy path.
DONT STOCK
TEMPTATIONS
The worst thing you can do during

the holidays is to stock your favourite
treats in your fridge or cupboard. Its a
temptation most cant resist. The best
approach is to stick to the out of sight,
out of mind philosophy. Rather head
out to enjoy a treat at a restaurant or
along the beach, and limit it to once a
day at most. This will make sticking to
those healthier choices and maintaining
a healthier diet so much easier during
the holidays. If that doesnt work, rather
make our healthier sweet treat recipes
on page 82.
If you do end up giving in to your
cravings and overindulging, dont beat
yourself up about it. Put it behind you
and work on making better choices
during the days that follow by keeping
these tips in mind.
Snack on low
-fat options lik
e popcorn,
unsalted is alwa
ys better.
KS
holiday
WATCH THEiesDanRdIN
sugar in common
Beware the calor

the alcohol-free
er youre choosing
beverages. Wheth
wine, moderation
me
so
in a mixer or
drinks, or indulging
tween each order
a glass of water be
is key. Try to drink
al calories you
tot
and reduce the
to help fill you up
form.
consume in liquid
STUDIES INDICATE THAT THERE ARE PRIME PERIODS TO

TRAIN, FUEL AND REST THE BODY TO ACHIEVE OPTIMAL
FITNESS. SO WHY IS TIMING SO IMPORTANT FOR
ATTAINING A SLEEK PHYSIQUE?
T
BY JULIA LAMBERTI
CALCULATE WHEN TO DO CARDIO

Any fitness conscious woman is aware that regular
cardiovascular exercise, combined with effective
strength training, is essential for a tight, toned body.
The question is: should you be enjoying your cardio
and strength training sessions at any particular time
to achieve maximum results? While researchers have
analysed the effectiveness of cardiovascular exercise at
certain times of the day, there has been no significant
proof that training at particular times will yield better
results. However, following a few simple tips can certainly make for a more effective cardio session
Ideally you should be participating in 30-45 minutes
of cardiovascular activity, four to five times a week for
optimal health and fat loss support, at a time of the
day when you feel most energetic. For many people
their energy peaks in the morning, but if youre not

a morning person, exercising at the crack of dawn
could prove to be counterproductive.
However, whether you choose to work out in the
morning or later in the day, its advisable to stick to a
set routine and do your cardio after your weight training session or to separate your cardio days from your
weight training days. This is because you can deplete
your main source of energy (known as glycogen) if
you do your cardio workout before lifting weights.
Youll therefore have a weaker and ultimately less
effective weight training session. Furthermore, if you
do your cardio session after your weight training, you
can utilise more fat as the weight training would have
depleted glycogen, which aids your fat loss efforts.
RAIN, FUE
AND REST L
ITS ALL
ABOUT
TIMING!
A SUPERIOR
TIME TO
STRENGTH TRAIN
For marked results, ensure that you

engage in strength training for at
least 30-45 minutes, four to five
times a week. Many studies find that
strength training exercises are best
performed later in the day because, as
the research indicates, strength levels
are generally lowest in the morning
and gradually increase in intensity as
the day progresses. Weight training
in the late afternoon or early evening
may also be more preferable to hitting
the weights in the morning due to
a persons testosterone and cortisol
levels. Cortisol is a hormone that helps
regulate blood sugar, by breaking down
muscle tissue in a process known as
catabolism, while testosterone helps to
build muscle by utilising proteins in a
process called anabolism. Studies have
shown that the ratio of testosterone
to cortisol is highest in the evening
because cortisol drops more over the
course of the day than testosterone,
thereby providing a more anabolic or
muscle-building state in the evening.
Just ensure that you dont train too late
in the evening as this could make it
difficult for you to fall asleep.
TIMING IS
EVERYTHING
92
FINE TUNE YOUR MEAL TIMING
An integral part of getting the most from

each workout and honing your best body
is knowing when and what to eat. Ideally,
you should be consuming 5-6 small meals,
containing a balanced combination of lean
proteins, healthy mono-unsaturated fats
and unrefined carbohydrates, every three to
four hours. Regular intake of balanced and
evenly spaced smaller meals ensures that you
maintain even blood sugar levels, keep your
appetite under control and avoid loading your
body with too many unnecessary kilojoules
at one time. Regular timing of meals will
also fuel your body with exactly what it
needs, when it needs it. Its also imperative
that you drink at least eight glasses of water
throughout the day to maintain a healthy
metabolism, and promote feelings of satiety
and sustained energy levels.
Most meals should primarily be designed
around a portion of lean protein because this
nutrient is essential to build and maintain
muscle. Protein also keeps you feeling
satiated and helps you maintain a healthy
weight. Healthy protein sources include
skinless chicken, turkey breasts, tuna, egg
whites and whey. Your body also requires
carbohydrates to provide the energy to work
out, facilitate recovery, and restore depleted
TIMING YOUR EATING

FOR EXERCISE
Aim to have one to two balanced meals under
your belt before training to give you more
energy and a more effective workout, asserts
Kristen Bell, a US-based registered dietician
and sports nutritionist. According to Bell, these
pre-workout meals should contain 15-25g of
protein and 20-30g of carbohydrates for women,
and should be consumed 30 minutes to an hour
before training commences. She also recommends
consuming whey protein before training as this is a
near perfect protein to aid an effective workout.
Your post-workout meal is also critical for
maintaining and building lean muscle, the tissue
that increases your metabolism and helps you
burn more kilojoules throughout the day. Thus,
your post-workout meal should be consumed
directly after your training session and consist of
protein to rebuild and repair, and carbohydrates to
replace depleted energy stores. While Bell asserts
that your post-workout feeding should be rich
in protein and carbohydrate, she argues that this
particular meal should ideally be fat-free. The
consumption of essential fats is one of the most
overlooked areas of daily nutritional intake, but
during the post-workout period, eating fat can
actually decrease the effectiveness of your postworkout meal, explains Bell. This is because fat
slows down transit through the digestive system.
Therefore, eating fat during the post-workout
period may ultimately slow the digestion and
absorption of carbohydrates and proteins.
muscle and liver glycogen. When combined

with protein, eating the right carbohydrates
also improves protein synthesis and prevents
protein breakdown. Opt for healthy,
fibre-filled, unrefined carbohydrates like
vegetables, sweet potatoes, beans, whole
grains and dark berries. People also need
healthy fats for a healthy metabolism,
hormone production and cell repair.
Flaxseed oil, natural peanut butter, olive oil
and avocados are all great options.
The American-based Institute of Medicine
(IOM) recommends that women consume
about 46g of protein a day, but active adults
should consume up to 1.2g of protein per
kilogram of bodyweight. However, more
athletic women who intend building muscle
should consume up to 1.8g of protein per
kilogram of bodyweight. The IOM also
suggests that all healthy women get 20-35g
of fat, 25-50g of fibre and around 130g of
carbohydrates every day. However, if youre
striving for a leaner look in the run up to a
competition or merely for aesthetic value,
switch up the carb/protein ratio of your
diet and consume more protein. This could
mean that an active woman would benefit
from consuming as much as 2g of protein for
every kilogram of bodyweight per day.
THE OLD
SAYING:
YOU ARE
WH
YOU EAT AT
IT S TRU !
E
TAKE SOME TIME OUT
Daily training, without a break, will not

only limit your fitness progress but also increases your risk of injury. Overtraining can
also mess with your menstrual cycle, disrupt
your sleep schedule and lead to mood swings,
a rampant appetite, constant exhaustion,
social alienation and burnout. In addition,
training without rest can cause a weight loss
plateau because pushing yourself too hard
physically can lead to your body burning muscle instead of fat. Overtraining also elevates
levels of the stress hormone cortisol, thus
suppressing the digestive system and putting
the body at risk for digestive problems, heart
disease and obesity.
Therefore, a short, low-intensity training
session must be scheduled into your weekly
programme to help your body repair muscle
damage, increase blood flow and ease joint,
tendon and ligament inflammation. A day of
complete rest from all physical activity is also
essential to support muscle tissue recovery
and energy reload. Its also important to listen
to your body if you feel like you need to take
it a little easier and adapt your workout to
include a shorter and lower intensity session if

your energy is lagging. Lastly, if you take two
complete days to rest in a week, ensure that
they are adequately spaced apart.
On the topic of rest, its also important to get
sufficient sleep when following a fitness routine
because inadequate shut-eye can compromise recovery, leave your body susceptible to
infection and inhibit the intensity of your next
training session. Also, avoid training late in the
evening as this can lead to insomnia. Instead,
relax in the evenings and make certain that the
last hour or so of your waking day is not spent
on anything too stimulating. People require different amounts of sleep for optimum health, but
a good guideline is to get around 7-8 hours of
slumber a night to feel and look your best.
hile every individual is different, providing your body with what it requires, at the right
times, goes a long way in helping you better achieve your goals. So invest time and effort
in eating, training and resting at the right times each day, and prepare to enjoy the body of your
dreams in the not-too-distant future.
93
KINESIOLOGY TAPE
DOES IT REALLY HELP OR IS IT MERELY HYPE?
f youve been to a sporting event recently, be it a

CrossFit competition, marathon or triathlon, or
watched professional sport on TV, you probably
wouldve noticed the brightly coloured tape that
adorns the bodies of many amateur and serious
athletes these days.
94
While the bright colourways are a

stroke of marketing genius, many in
the industry are now asking if there is
benefit to using the tape, other than
helping to match with your favourite
gear for the big event?
The truth is that the jury is still out
on kinesiology tape many of those
who use it swear by it, and many
health and fitness professionals who
believe in it have had great success
when used for specific applications.
However, the science backing the
efficacy of this type of tape is far from
overwhelming.
While there is no shortage of
scientific literature on kinesiology
tape available, many studies

use very small sample sizes,
while the results of others fall
short of providing conclusive
proof. There are also a host of
others that have been funded
by the manufacturers of these
tape products, which brings the
impartiality of the findings into
question.
In fact, the Advertising
Standards Authority in the United
Kingdom felt that the scientific
evidence was so under-whelming
and insufficient that it upheld
a complaint against a company
that made bold claims about the
tapes effectiveness in 2012.

However, as were seeing, over
and over again, there is often a
mismatch between the real-world
application of health and fitness
concepts and what the science

tells us. We investigate to help
cut through some of the hype,
and determine if kinesiology
tape can indeed offer some help.
THERE IS OFTEN A MISMATCH BETWEEN THE

REAL-WORLD APPLICATION OF HEALTH AND
FITNESS CONCEPTS AND WHAT THE SCIENCE
TELLS US.
THE FOUR MAJOR FUNCTIONS OF

KINESIO TAPING ACCORDING TO
FOUNDER DR KENZO KASE:
1. S
upports the muscle Improves the muscles ability to contract
even when its weakened, reduces feelings of pain and fatigue,
and protects the muscle from cramping, over-extension and
over-contraction.
2. R
emoves congestion of body fluids Improves blood and
lymphatic circulation and reduces inflammation and excess
chemical build-up in the tissue.
3. A
ctivates the endogenous analgesic system Helps to
relieve pain.
4. C
orrects joint problems Improves ROM and adjusts
misalignment.
THE CLAIMS
o gain a deeper understanding

of the criticism levelled against
kinesiology tape it is important to
understand what it claims to do.
Broadly described as a type of thin,
elastic, brightly coloured cotton tape
with polymer elastic strands that can
stretch up to 130-140% of its original
length, it is claimed that kinesiology
tape can help prevent and treat
injuries, and enhance performance.
The way it supposedly does this
is by providing lightweight, external
support to the musculoskeletal
system muscles, ligaments and
tendons without limiting range
of motion (ROM) in the way that
traditional tape does.
The application on the skin
also purportedly stimulates
mechanoreceptors, which is said to
improve proprioception, thereby
enhancing ROM and movement even
further. Some claims even go as far
as stating that mechanoreceptor
stimulation can increase force
production, but more on that later...
Other than enabling a greater ROM,
the tapes ability to stretch and recoil
supposedly creates a pulling force
on the area of skin that it has been
applied to. This purportedly offers
numerous benefits, including postural
and joint realignment to improve and
support compromised biomechanics,
be it through injury or weakness.
This is the main reason why Carlo
Longano, a functional biomechanics
expert, podiatrist and founder of the
Bio-Dynamics Institute in Cape Town,
incorporates kinesiology tape into his
practice. I use it purely as a rehab
tool. If you apply it carefully the
increased proprioceptive feel helps
to control ROM, thereby reducing

the likelihood that the athlete will
overdo it by overextending and
overusing a taped muscle. It acts
like a governor in an engine, if you will,
which stops it from over-revving. This
also helps to reduce the compensatory
movement patterns that tend to
form when someone exercises with
an injury. That has been the most
effective application of the technology
in both my professional and personal
experiences.
SPACE TO FLOW
his stretching characteristic

means that blood flow isnt
restricted when the tape is applied.
One of the main benefits of
kinesiology tape touted by those
who advocate its use, and the main
premise behind its development in
1979 by Japanese chiropractor Dr
Kenzo Kase, is its ability to increase
blood flow and improve lymphatic
drainage.
When the correct Kinesio Taping
Method, as coined by Dr Kase, is used
it gently lifts the skin to enhance the
small interstitial space between the
muscle and dermis layers. This helps
to reduce swelling in injured muscles
by improving lymph drainage, and
promotes healing by enhancing the
delivery of vital nutrients to muscles.
This is one of the main reasons why
it has become a favourite choice
with health and fitness professionals
involved in injury prevention and
rehabilitation.
These characteristics are also
beneficial to any athlete who is
looking to improve the efficiency
with which his/her body can remove
metabolites such as lactic acid that
IT ACTS LIKE A GOVERNOR IN

AN ENGINE, IF YOU WILL, WHICH
STOPS IT FROM OVER-REVVING.
THE WONDER OF KINESIOLOGY TAPE GETS

A BIT MURKY WHEN CLAIMS ARE MADE
ABOUT ITS ABILITY TO REDUCE PAIN.
build up during intense exercise, and
enhance the delivery of vital energy
substrates and nutrients to fuel and
repair their muscles as they work.
The manufacturers of RockTape,
a leading global brand, support
these benefits with information
supplied on the companys website
that states: When applied properly,
RockTape can help athletes improve
form and decrease fatigue through
better blood flow. These are the two
most critical aspects of increasing
performance in almost any sport.
PAIN RELIEF OR
SHEER DISBELIEF?
While these claims certainly seem

plausible, where the wonder of
kinesiology tape gets a bit murky
is when claims are made about
its ability to reduce pain. The
theory behind this benefit states
that the effects on swelling already
mentioned help to decrease the
pressure imposed on the bodys paindetecting nociceptors.
However, a meta analysis of 10
research papers on kinesiology tape,
which was published in the journal
Sports Medicine in February 2012,
found that the efficacy of this tape
in pain relief was trivial given that
no studies found clinically important
results. Interestingly, researchers
also concluded that there were
inconsistent ROM results, but that
seven outcomes relating to strength
were beneficial, and that the tape
had some substantial effects on
muscle activity. However, it wasnt
clear whether these changes
were beneficial or harmful. Many
therefore claim that what athletes are
experiencing is a placebo effect.
Regardless of that fact, pain relief,
be it perceived or real, has real-world
applications and benefits. Accordingly,

there is a great deal of anecdotal
evidence in the industry to support
kinesiology tapes use in this regard.
Imtiaz Desai,director of training at
CrossFit Jozi, explains that kinesiology
tape has successfully been used on
his athletes for muscular pain relief
and the relief of tension headaches
and jaw conditions, which tend to
affect the cervical area.
Tamarr Schroeder, a
physiotherapist with a practice in
Norwood, Johannesburg, who works
with Desai at CrossFit Jozi, adds that
the tape also helps alleviate swelling
and oedema of inflamed areas.
I also use it for more complicated
conditions such as multiple
sclerosis, as well as off-loading or
stimulating specific muscles or
muscle groups, supporting strained
ligaments or tendons, and often
simply just to provide feedback to
a joint and/or muscle that needs to
move better.
Schroeder also agrees that
the source of the pain relief a
psychological or a direct physiological
effect is largely irrelevant, as long as
it benefits the patient. Either way it
means Ive achieved my goal, which
is to make the patient feel better until
their injury has settled and their pain
has completely subsided.
However, she adds that she likes
to work objectively to determine
the effectiveness of her methods.
I therefore test and retest, and
objective clinical results were evident
immediately after testing out some of
the strapping methods I use. I would
say I now strap 95% of my patients
because it works. The other 5%
would be patients that either react
to the material, elderly patients with
very thin skin, or patients that dont
believe it works for them.
Another valid point raised by
Schroeder is the fact that she tends
to see excellent results, specifically
regarding pain relief and a patient
feeling supported, when taping is
used as part of her broader treatment
techniques. The majority of the
time, when I use kinesio tape in
conjunction with other treatment
modalities, objective results are seen.
STRAPPED FOR
STRENGTH
hile the causal link to pain

reduction is certainly
tenuous, is it enough to dissuade
you from using kinesiology tape?
What about the other benefits?
What if its not just all in your head?
The evidence supporting its role
in biomechanical support is more
substantial, albeit far from conclusive.
For instance, sports scientists from
the Department of Kinesiology at San
Jose State University in California,
performed a study to determine the
effects that kinesiology tape had on
trunk extension, flexion and lateral
flexion. Researchers measured the
ROM of 30 healthy subjects, both
with and without the tape. The results
led researchers to conclude that:
Kinesio tape applied over the lower
trunk may increase active lower trunk
flexion range of motion. However,
they also stated that: Further
investigation on the effects of kinesio
tape is warranted.
Researchers from the Department
of Physical Education and Sports,
Democritus University of Thrace,
Komotini in Greece also investigated
the effect of kinesio taping on
quadriceps strength at maximum
concentric and eccentric isokinetic
exercise mode in healthy non-athlete
women. While the results showed
no significant differences in max
concentric torque between the
three different groups (no taping,
placebo taping
THE TAPE HAS and Kinesio
BEEN DESIGNED Taping), there
TO MIMIC THE were significant
SKIN AND ITS differences in
max eccentric
ACTIONS, SO
ONE CAN STILL torque. This led
MOVE FREELY, researchers to
conclude that
BUT WITH
application
THAT VITAL
of Kinesio
STIMULATION, Taping on the
SAYS
anterior surface
SCHROEDER
of the thigh,
in the direction of vastus medialis,
laterallis and rectus femoris fascia,
could increase the eccentric muscle
strength (isokinetic eccentric peak
torque) in healthy adults.
Despite findings like these, Sarah
Hall, a biokineticist at Wellness In
Motion in Sandton, Johannesburg,
states: I have never seen a paper
that shows significant differences
in pain management, improved
stability, ROM, or muscle recruitment.
Accordingly, those benefits are not
the reason why I use the tape in my
practice.
96
THIS TAPE NEEDS TO BE APPLIED IN THE

RIGHT DIRECTION TO HAVE THE DESIRED
EFFECT, EXPLAINS LONGANO
Hall explains that she uses the
tape to connect movement patterns.
I have found, through anecdotal
experience with my clients and the
athletes within my training circles,
that the enhanced proprioception
created when the tape activates
skin receptors will improve feel
and increase awareness during
movement. This has a direct
benefit to the athlete, whether its
aimed at restoring natural, healthy
movement for injury prevention,
ensuring a client is using a specific
muscle in the way they should for
injury rehabilitation, or offering the
proprioceptive support needed for
more efficient force production for
enhanced performance.
Schroeder also supports this
application as she says that the tape
has been designed to mimic the skin
and its actions, so one can still move
freely, but with that vital stimulation,
which is very important in a CrossFit
setting as we focus a lot on correct
movement standards.
It all depends what you want
to get out of it, continues Hall. For
me its about acute awareness of
movement, not the prevention of
movement as it certainly isnt strong
enough for any form of structural
support, at least not yet.
With so much support from industry
experts you may be swayed to give it
a try. But before you head off to buy
a roll of tape or the pre-cut, ready-touse variants available from specialist
retailers or sports stores, there is one
final key element to consider.
The ability of kinesiology tape to
deliver on these claims, and the way it
affects the body, is highly dependent
on the way its applied the direction

of pull, the shape, and the location of
the tape all play an important role in
delivering on the touted benefits.
Most people have no idea about
the insertions and origins of muscles,
or movement planes, and this tape
needs to be applied in the right
direction to have the desired effect,
explains Longano.
It also needs to be applied
with specific tension to elicit the
right response, and taping across
muscle can
negatively affect
movement,
adds Hall.
Its therefore
essential that
youre strapped
by someone
who has had the
training as it is
actually quite a
potent method
of strapping,
adds Schroeder.
If done
incorrectly it can negatively affect
condition and may even cause pain. A
solid foundation and understanding
of anatomy and physiology is
required to correctly apply the
strapping, which is why I suggest that
people only use the self-application
products once theyve been taught
how to apply the tape correctly by
a trained professional or medical
specialist.
INTEGRATED
SOLUTION
ut if that sounds like too much

effort there seems to be another
option. Performance sports apparel

is a huge industry these days, with
everything from compression gear to
the latest in moisture management
technology available in the clothes
the average sportsman or woman
can buy off the rack.
Its not surprising then, given
the rise in popularity in kinesiology
tape, that a manufacturer has
now included it in some of their
performance products. The Puma
ACTV and RCVR ranges, for instance,
offer athletic taping that has been
applied to the inside of these specific
garments. While Puma are unable
to share the results, the company
states that they have done extensive
research and testing with athletes,
which culminated in the launch of
their latest apparel innovation, the
PWR ACTV range at the 2014 FIFA
World Cup in Brazil.
In a first-to-market, all Pumasponsored national team shirts
combined Pumas athletic taping
and compression features. In these
products the ACTV tape is
strategically placed within
the garment to provide
micro-massages on the skin,
working with the human
body to help maximise
performance and provide
players with a faster, more
effective energy supply to the
active muscles.
Sebastien Thiney, head of
PLM teamsport apparel at
Puma explained that the new
Puma PWR ACTV technology
... created a product that takes
compression technology and next-toskin athletic taping (and combined and
applied it) to a performance product in
an innovative way.
James Mullen, regional marketing
manager at Puma South Africa, explains
that the apparel fuses the benefits of
compression wear and (the) athletic
taping method. Puma ACTV takes
this taping principle one step further
by removing the need for a trainer or
physiotherapist to tape the athlete. The
tape is built in to the garment, directly
aligns with muscles, and creates an
easy-to-use performance offering.
e is no
er
pth
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has the pote les the tape to work
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TRANSFORMATION
INSPIRATIONAL SUCCESS STORIES
METABOLISM
MELTDOWN
How Megan Poolton reignited
her slowing metabolism
AFTER
Moms
take n!
actio
BEFORE
STATS
Weight before: 54kg

Weight after: 45kg
Age: 33
Occupation:
Conversion Support
Lives: Durban
Marital status:
Married with two
amazing sons
98
If we dont change the way we eat,

or increase our activity levels as
we age, the metabolic slowdown
that happens as we get older
will eventually catch up to us.
It happened to Megan Poolton,
despite the many years she spent in
great shape.
I never had weight issues during
my teens and twenties, and was
always petite. Even after the birth of
both my children the weight came off
quite fast, without the need to diet,
she muses.
It was when I hit my thirties that
I started to notice some weight gain,
and I didnt like what I saw in the
mirror. I didnt even want to go to the
beach with my family because I didnt
want to be seen in a bikini. I also
felt like my life was on an unhealthy
path, and I wanted to set a healthy
example to my kids.
In September 2013 she decided
that it was time to take action, so
she started the Supashape 12 Week
Challenge, despite having never
set foot in a gym before. However,
she managed to unofficially
complete the challenge, as she never
submitted her entry, preferring to
simply follow the guidelines before
committing to the challenge.
I soon found myself hooked on
this new healthy lifestyle and was
training with weights 4-5 times a
week and doing cardio 2-3 times
a week. I also followed a calorie
controlled diet with a cheat meal
once a week.
She admits that eating more food,
more frequently, and eating the
right foods was the most difficult
aspect of her transformation, but it
soon became a way of life for her.
When that happened the results
soon followed.
At first my goal was just to be fit,
healthy and happy, and complete

something Id started. But now I
want to take my fitness journey to
the next level. She subsequently
entered and completed her
first official Supashape 12 Week
Transformation Challenge, under
the guidance of coach Andrew
Hudson, and is now a finalist.
Andrew put together
challenging workouts and tailored
my diet to what works best for
me, and he has achieved amazing
results. This has instilled a newfound love for fitness and a healthy
lifestyle in me, so much so that I
now plan to get up on stage and
compete as a bikini athlete. That
is what fuels and motivates me
to push harder and get through
those days when I feel like I cant
get through a workout or finish a
meal.
Having successfully gone
through the process Megan has
learnt invaluable lessons that can
benefit everyone. There will be
days when you want to throw in the
towel, and there will be times when
you fail and fall off the wagon. Just
dont give up. Get up, dust yourself
off, and climb back on. Always
remember why you started this
journey to begin with.
Quick facts
Favourite healthy dish:
Sushi, or organic peanut butter
with whey
Favourite exercises:
Lat pulldowns and cable bicep
curls
Must-use supplements:
Supashape Pure Whey, Thermo
Lean and Carnitine Lean
Top diet tip: Fail to prepare,
then be prepared to fail.
You can read Megans full transformation story in our 2014 fatloss special
issue, on sale at all leading news stands from December, or digitally via
Zinio, Magzter or iTunes.
e the
xplor
We e an diet,
m
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re
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ga
Just how Paleo is

the Paleo diet?
w-carb,
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e
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a
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d a Cross
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b
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(LCHF) e
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u
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high-fat
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e Age die
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op
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heard pe as the caveman die g has loosely been
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atin
referred
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.
ncestors
diet, this
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ou
study of
PALEO
FALLACY
I
ts based on the premise
that THE
mankind
has evolved
1. GET
DIET
RIGHT
from thousands of
generations of huntergatherers, but there has
only been 366 generations
of modern farmers, seven
generations of industrialised
city dwellers and four
generations of sedentary
modern humans. Accordingly,
over this period (the Paleolithic
era spans some 2,5 million
years, but agricultural practices
began some 10,000 years ago)
our genetics and physiology
There is
some d
egree o
what Pa
f uncerta
leolithic
inty
hu
even ho
w they li mans specifica about
lly ate, o
ved.
r
42
havent adapted to our modern

diets, which is what has led to the
collective pandemic of lifestyle
disease and obesity we face today.
The original Paleo Diet book
is therefore based on the
fundamental concept that the
optimal diet is the one to which
we are genetically adapted,
according to the official website.
The webpage goes on to state that
the diet, developed by
Dr Loren Cordain, offers
therapeutic effects that are
supported by both randomized
controlled human trials and reallife success stories.
PURPOR
BENEFITSTED
INCLUDE:
Reduce
d risk of lif
estyle
disease su
ch as heart
disease,
type-2 dia
betes, insu
lin
resistance
, cholester
ol,
metabolic
syndrome,
and
most chro
nic degen
erative
diseases
Weight lo
ss
Improved
athletic
performan
ce
Slow or ev
en reverse
the progre
ssion of an
autoimmu
ne disease
Improve
or eliminat
e acne
Improved
sleep and
enhanced
energy
Increased
lib
Improved ido
mental hea
lth
and clarity
Increased
longevity
and
vitality
In terms of design, the diet tries

to emulate the eating habits of
humans in the Paleolithic era as
far as possible which, supposedly,
consisted mainly of wild plants
and animals. Dietary guidelines
therefore advise adherents
to exclude any processed or
manufactured foods, as well as
other common natural products
that werent around at that stage
in human history. Accordingly, the
mainstream diet also prohibits
dairy, grains and legumes.
The diet is therefore composed

of lean proteins, particularly
from free range farmed animals,
as well as game, eggs, fruits and
vegetables, healthy fats from nuts,
seeds, avocados, olive oil, fish oil,
and a fair dose of saturated fat.
CRITICAL THINKING
However, the diet has drawn

some criticism, as has LCHF.
The main criticism is that the
worlds population was more
widely dispersed during the
upper Paleolithic era (40,000 years
ago). This means that humans
were exposed to vastly differing
diets by that stage as they had
to subsist on the foods that were
readily available to them in their
local environments. Accordingly, a
generalised approach isnt suited to
everybody.
There is also some degree of
uncertainty about what Paleolithic
humans specifically ate, or even
how they lived. The extent of
recovered fossils from that era is
so small and incomplete that our

ability to understand everything
about Paleolithic society is limited.
A few books on Paleo eating
also advocate a macronutrient ratio
slanted heavily toward protein,
with anywhere from 4565% of
an adherents daily calorie intake
derived from lean meat. There are
obviously serious concerns around
the health implications, particularly
with regard to the kidneys, when
consuming that much protein on a
daily basis.
The other major flaw in this way
of thinking is predicated on the
assumption that the human genome
doesnt have the capacity to evolve
over a period of just 10,000 years.
However, there is sufficient proof in
nature, and in our own evolution,
that demonstrates otherwise.
Take the concept of lactase
persistence for instance. Lactose
intolerance is actually the norm,
not the exception, as many
wrongly believe. Only about 35%
of the population have adapted to
digesting lactase, the sugar found
in cows milk, but this number

continues to grow (which means
the number of those with lactose
intolerance is actually coming down,
not increasing). Geneticists estimate
that this ability emerged 2,200 to
20,000 years ago, but cows milk only
presumably became a staple in our
diets when cattle were domesticated,
which was around 7,000 years ago.
And then theres the growing

discussion, mainly in dietary circles,
about the disproportionate focus
placed on the types and ratios
of macronutrients eaten, with
insufficient focus or credence given
to the way they were consumed,
particularly the timing. A typical
Paleo eater today will include a mix
of all the key macronutrients in a
Our Paleolithic ancestors were more

likely to eat whatever they could find,
for as long as they could find it.
This means that this adaptation
emerged more recently.
Researchers are also finding
growing evidence that certain
Paleolithic communities introduced
grains into their diet as far back
as 30,000 years ago, which flies in
the face of current Paleo eating
principles. Other key sources of
carbohydrate came from tubers
and large-seeded legumes, two
other food sources that Paleo eaters
generally avoid.
meal, in the ratios advised by the diet

author. Yet, our Paleolithic ancestors
were more likely to eat whatever
they could find, for as long as they
could find it. That means that variety
in their diet may have been cyclical,
specifically in relation to the seasons
and migratory patterns (big game
kills were generally rare until the
upper Paleolithic era according to
available information). This means
they may have only eaten certain
foods over extended periods of time,
with infrequent periods where meat
was consumed in excess following
a successful hunt. This means that
there may have been days or even
weeks between protein-rich meals.
Inferences about our insulin
response, and why it is out of control
for so many today, can also be
drawn from these insights. When
a hunter-gatherer came across
energy-rich sources of carbohydrates
their hormonal response (release of
insulin and ghrelin specifically) to the
natural sugars would enable them to
eat more than they normally would,
and would ensure they stored as
much energy as possible in their fat
cells. This would hopefully sustain
them until they found the next
source of energy-rich food. Today,
however, food abundance and the
proliferation of sugar and simple
carbohydrates in our diet means that
for many insulin runs rampant and is
causing many of the health issues we
experience today.
THE CRUX OF
THE MATTER
Based on these facts, blindly following a

diet that makes generalisations about the
typical diet our hunter-gatherer ancestors
followed is not the right way to live. Is the
Paleo Diet wrong? For certain people, no.
However, any generalised approach that
advocates extremist practises should always
be approached with caution, particularly if
you dont have a thorough understanding of
the principles underpinning the advice.
Conversely, if you prefer to consider the
Paleo approach as a return to eating natural
foods, using Paleolithic food groups as your
guide, while forgoing all the processed
and refined carbohydrate-rich foods that
dominate modern society, then youre on
the right path to a healthier lifestyle.
If you prefer to follow the principles
of Paleo more closely it may be wise to
research your lineage and determine
your ancestry, as this materially informs
the types of foods you were supposedly
genetically adapted to eat in that part of
the world.
And if youre drawn more to the
philosophy then there are numerous Paleo
diet variants that you can try until you find
the one that works for you. These include
Mark Sissons Primal Blueprint, Robb Wolffs
Paleo Solution, and Art De Vanys The New
Evolution Diet.
Just dont fall victim to the trends (and
fads) of labelling, packaging and marketing
health-related concepts for commercial
gain. As we keep repeating on the pages
of this magazine, there is no one-sizefits-all approach to diet and exercise.
There are a few basic, well-established
and scientifically-backed principles that
everyone should incorporate into their
lives. The rest is up to you to decide based
on your own lifestyle, genetics, physiology
and experience.
E R:
FAC TS TO CONSID
D
O
O
F
O
E
L
A
P
6
YOU?
rs were
6. Hunter-gathere
HOW PALEO ARE
ation on
almonds most
1. The type of wild
Paleolithic era
likely found in the
lly fatal levels
tia
produced poten
.
ide
an
of cy
*Anthropological information in this article

referenced from Wikipedia and Paleofantasy:
What Evolution Really Tells Us About Sex, Diet and
How We Live by Marlene Zuk.
les included
2. Common vegetab
such as
ts,
die
leo
in modern Pa
uliflower,
ca
e,
ag
bb
ca
li,
brocco
sprouts, didnt
kale, and Brussels
ic era.
lith
leo
Pa
the
in
exist
3. According to inform
lithic diet included
Wikipedia, the Paleo
kilograms per day
1.9
5
as much as 1.6
les.
of fruit and vegetab
hunter-gatherer
4. Our Paleolithic
t insects.
ea
uld
ancestors wo
ns consumed
5. Paleolithic huma
, including brain.
animal organ meats
of the
not free from some
modern
to
k
lin
we
maladies
r example,
Fo
lifestyle diseases.
of 137
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that found in farme
www.fitnessmag.co.za 101
Why exercise in isolation will never

result in weight loss
AN INCONVENIENT
TRUTH
For most of us, the first step in our quest for a slimmer waistline is a gym contract.
Armed with a sweat towel, a water bottle and the burning desire to shed the extra
kilos or drop a dress size (or three), most of us will toil tirelessly, day after day.
Sadly, few will ever experience success with this approach. Thats because exercise in
isolation is largely inefficient at reducing weight, an inconvenient truth for many in the health
and fitness industry, but one thats backed by science.
BY PEDRO VAN GAALEN Managing Editor
AN EXERCISE
IN FUTILITY
A growing body of research

shows that, in general, exercise
in isolation offers no weight
loss benefit, or that the effect
is modest at best. Researchers
have attributed this to a number
of factors. For instance, a study
led by Diana Thomas, a professor
of mathematics at Montclair
State University in New Jersey,
and published in the October
2012 edition of Obesity Review,
found that the small magnitude
of weight loss observed from the
majority of evaluated exercise
interventions is primarily due
to low doses of prescribed
exercise energy expenditures
compounded by a concomitant
(associated) increase in caloric
intake.
This means that most people
simply dont have enough time to
exercise for the duration required
to burn a significant number of
calories. To put this statement into
more practical terms, according
to information available from the
Mayo Clinic, during an hour-long
exercise session the
maximum amount of
Ready to hit the gym?
time most of us have on
Remember to combine
a daily basis to train a
a good eating plan with
73kg individual will only
exercise to see the results
burn 533 calories doing
you are looking for.
high-intensity aerobics,
58
606 calories while jogging, 657

calories on the stepper, or 314
calories while walking.
When you consider that this is
the calorie content of just one of
your 4-5 small, healthy meals each
day, or just two doughnuts if you
indulge, you then start to realise
that, from a practical perspective,
exercise is never going to be an
effective way to lose weight.
And picking up the intensity
of your session isnt likely to help
much either. While youll burn
more calories, researchers have
found that this merely makes
people more hungry, so they eat
more after exercise, the other point
raised by Prof. Thomas and her
team in the study.
Often referred to as
compensation, this exerciseinduced hunger generally cancels
out the calories that someone
wouldve burnt during the session.
In fact, many people also tend to
consume more calories than they
burnt as they reward themselves
after a hard session.
This theory was confirmed in
an 18-month study on children,
conducted by Boston academics
Steven Gortmaker and Kendrin
Sonneville, and published in 2008.
The researchers investigated what
they termed the energy gap the
daily imbalance between energy
intake and expenditure and
found that when the children in
decreased and
their experiment
they reported
exercised they
a lack of
ended up eating up
MOST PEOPLE
appetite for the
to 20 times as many
remainder of
calories than they
SIMPLY DONT
the day).
had just burnt.
HAVE ENOUGH
On the
This echoes
other hand,
more recent
TIME TO
some research
proclamations by
EXERCISE FOR
shows that
Prof. Tim Noakes,
lower intensity
that exercise only
THE DURATION
exercise
serves to increase
REQUIRED
may have a
appetite. In his
moderate effect
best-selling book,
TO BURN A
on our desire
Challenging
SIGNIFICANT
to eat. More
Beliefs, he states:
specifically,
In forty-one
NUMBER OF
a study by
years of running
CALORIES.
researchers at
I have learnt that
the University
the numerous
of Copenhagen
benefits of exercise
found that
do not include
healthy, sedentary, moderately
any sustained effects on weight
overweight young men who
loss. According to Noakes,
exercised at moderate intensities
Conventional diets prescribed for
enjoyed a similar degree of
weight control produce a longbody fat loss than those who
term weight loss of about one
exercised at higher intensities.
kilogram after a year of
In fact, researchers found that a
sustained effort.
moderate dose of exercise induced
He attributes this to the
a markedly greater than expected
hunger-stimulating effects
negative energy balance, while a
that exercise produces as the
higher dose induced a small but
body tries to return to a state of
quantifiable degree
homeostasis the more we train,
of compensation.
the more our bodies crave fuel.
And it is often the most readily
available and immediate source
of fuel our brains and bodies
But before you cancel that
crave carbohydrates and sugar.
gym contract or throw out
This then leads to the hormonal
your stationary bicycle, there
cascade that increases hunger
is merit in combining exercise
through the release of ghrelin,
with a calorie-controlled diet.
and the release of insulin, which
A 2012 study published in the
increases the efficiency with
journal Obesity looked at the
which excess calories are stored
effect of diet and exercise, alone
as fat, particularly around our
or combined, on weight and body
mid-sections.
composition. During the yearHowever, there is some
long study on 439 overweightcontradictory information available
to-obese post-menopausal
in this regard. Some goes against
sedentary women, researchers
the notion that exercise makes
demonstrated that the greatest
us more hungry, like a study
effects on weight loss and body
presented at the annual conference
composition were found in the
of the American College of Sports
combined intervention group,
Medicine. This study showed how
where 60% of participants lost
exercise blunted the appetites of
10% or more of their bodyweight
healthy young men who ran for
in one year.
an hour and a half on a treadmill
In addition, a growing body of
at a fairly high intensity (blood
scientific research also suggests
concentrations of acylated ghrelin
A COMBINED
APPROACH
that exercise may determine

whether you stay thin after
losing your desired amount of
weight. This is attributed to the
ways in which exercise remodels
metabolic pathways, and the fact
that exercise may mitigate the
increased calorie consumption
normally experienced once
someone reaches their
goal weight.
As such, exercise can add
significant value to both weight
loss and weight management
plans, but only when used in
combination with the right diet.
There is also enough evidence to
show that the right type, amount
and intensity of exercise can help to
maximise the amount of fat-based
weight you lose, while sparing or
even increasing, the amount of
metabolically active muscle tissue
you carry on your body. Ironically
the addition of muscle may actually
increase your weight, but it will
reshape and tone your body,
changing your body composition
for the better. And there are also
many other benefits to be had from
regular exercise, be it cardio or
weight training, such as improved
health, enhanced mobility and an
increase in functional strength.
Accordingly, your war on weight
and excess body fat should be
waged primarily in the kitchen,
not out on the road or in the
gym. However, dont discount the
value of an appropriate exercise
programme aimed at weight
and fat loss, no matter what the
extremists tell you.
Think before you

take that bite!
A 73KG
INDIVIDUAL
WILL ONLY BURN
533 CALORIES
DOING HIGHINTENSITY
AEROBICS,
606 CALORIES
WHILE JOGGING,
657 CALORIES ON
THE STEPPER,
OR 314 CALORIES
WHILE WALKING.
This is the
calorie content
of just one of
your 4-5 small,
healthy meals
each day, or just
two doughnuts.
*This article
was adapted
from a feature
on the 80/20
principle, set
to appear
in fitness
magazines
fatloss
special issue,
available
on news
stands from
December
2014.
GET THE
BALANCE
RIGHT TO
GET
THE MOST
FROM YOUR
WEIGHT
EFFORTSLOSS
AN EXERCIS
IN FUTILIT E
Y
A growing
body of research
emerging
from the US
and
now shows
that, in general, UK
these studies
demonstrate
or modest
no
weight loss
with
*Note: The
exercise alone.
have attributedResearchers
and use of widely accepted definition
this to
a number
the Pareto the 80-20 rule, also
of factors.
For
instance, a
known as
principle,
study
events, roughly
states
Diana Thomas, led by
80% of the that, for many
from 20%
of mathematicsa professor
effects come
of the causes.
State University at Montclair
and published in New Jersey,
2012 edition in the October
of
Review, found Obesity
So, should
that the small
you ditch
magnitude
the gym
contract then?
of weight
menopausal
Certainly not!
loss
observed
There are
sedentary
from the majority
many other
women,
researchers
evaluated
benefits to
of
demonstrated
be gained
exercise interventions
from regular
effective way
the greatest
that
is primarily
exercise,
to lose weight.
effects on
be it cardio
due
weight
or weight
loss and body
And picking
of prescribed to low doses
training,
not least of
composition
exercise energy
of your session up the intensity
which are
were found
expenditures
improved
in the combined
health and
isnt
likely
compounded
much either.
a toned,
to help
intervention
concomitant
by a
While you
group, where
The take home shapely body.
(associated)
will burn
more calories,
participants
60% of
message from
in caloric intake.
increase
lost
researchers
this article
found that
should be
have
their bodyweight 10% or more of
that your
What this means
this
war on weight
in one year.
people more merely makes
is that most
and excess
This means
people simply
hungry, so
should be
body fat
youll derive
dont have
waged in the
they eat
more after
greater benefit
time to exercise
enough
exercise, the
kitchen,
not out on
from reducing
for
other
raised
the
the duration
your calorie
road or in
point
by Prof. Thomas
required to
the
intake, controlling
gym. However,
burn a significant
and her
team in the
your portion
there is benefit
number of
study.
to a strategic
sizes, and
calories. For
moderating
pincer attack
Often referred
example,
according
your
two-pronged
a
to information
compensation, to as
by manipulating insulin response
approach
from the Mayo
available
to weight
loss according
or reducing
Clinic, during
induced hunger this exerciseyour carb
to a 2012 study
hour-long
intake, as we
published
exercise session an
discussed
in the journal
out the calories generally cancels
in our LCHF
maximum
the
Obesity
article on
that looked
amount of
page
wouldve burnt that someone
at the effect
Once you
time
of us have
get that element XX.
of diet
and exercise,
on a daily basis most
In fact, many during the session.
you can then
alone or combined,
right
- a 73kg individual
to train
people also
on weight
add the right
and body
consume more
tend to
will only burn
amount and
type,
533 calories
composition.
intensity of
During the
doing high
burnt as they calories than they
year-long
exercise
to the mix
intensity
aerobics, 606
to aid your
reward themselves
439 overweight-to-obstudy on
calories while
weight
after
fat
a
loss
and
hard session.
657 calories
efforts, and
jogging,
ese poston
help sculpt
your body.
This theory
calories while the stepper, or 314
was confirmed
walking.
an 18-month
in
experiment
When you
study on children,
exercised
consider that
conducted
they ended
up eating
the calorie
this is
by Boston
up to
content of
than those
academics
Steven Gortmaker
just one
calories than 20 times as many
your 4-5 small,
who exercised
and Kendrin
they
at higher intensities.
healthy meals of
Sonneville,
day, or just
Interestingly, had just burned.
published
In fact,
two doughnuts each
researchers
in 2008. The
a study by
researchers
researchers
indulge, you
found that
if you
investigated
at the University
a
then start
moderate
termed the
what they
to realise
Copenhagen
that, from
dose of exercise
of
energy gap
a practical
found that
induced a
imbalance
perspective,
sedentary,
healthy,
markedly greater
exercise is
between energythe daily
moderately
never going
than expected
and expenditure
intake
overweight
to be an
young men
and found
who exercised
energy balance,negative
that when
moderate
at
the children
while a
intensities
higher dose
in their
enjoyed a
similar degree
induced a
small
of body fat
but quantifiable
loss
compensation. degree of
EXERCISE
BY PEDRO
VAN GAALEN
Managing
Editor
INCIPLE
nyone who
has ever
researched
weight loss
loss in an
or fat
attempt
the body theyve to achieve
would probably
always wanted
have heard
80/20 rule.
In this instance about the
states that
the principle
80% of your
weight loss
should be
focused on
efforts
your
remaining
20% on exercise. diet, and the
exercise in
Thats because
isolation
reducing weight, is largely inefficient
at
an inconvenient
many in the
truth
health and
fitness industry, for
but one that
is backed by
science.
76
SUMMER
FATLOSS 2015
| www.fitnessmag
.co.za
PHOTOGRAPHY
BY James
MODELLED
Pathrick
BY Paula Wheeler
Before you cancel that gym contract or throw away

your stationary bike, there is merit in combining
exercise with a calorie-controlled diet.
THE
80/20
PR
AND DIET
OTHER APPLICA
TIONS
Most people
simply dont
have enough
time to exercise
for the duration
required to
burn
a significant
number of
calories.
Youll also
find references
the 80/20
to
5.5 days, and
rule as a proposed
can then indulge
healthier
for 1.5 days,
approach
perhaps over
eating. According to
weekend.
the
to the rule,
The truth is
popularised
that a
day and
in the book
80/20 Diet
The eating a half of uncontrolled
by Teresa
can easily
Cutter,
you must
add back all
the calories
choose healthy
youve cut
foods 80%
from
our diet during
of the
youre allowed time, and
youre no better the week, so
to
off. A more
However, this indulge 20%. conservative
approach
approach,
is open to
should
you choose
abuse
to follow these
manipulation. and
guidelines,
For instance,
would
splitting a
a treat to seven be to add
week up in
this ratio
means you
a week, if you of your meals
would eat
clean for
eat five smaller
meals per
day.
www.fitnessmag
.co.za
77
A
BRE
ST
VOTSTLE
SHINING LIGHT ON THE DEBATE

REGARDING BREASTFEEDING
AND FORMULA FEEDING
BY CHANEL SCHOEMAN
IS BREAST BEST
FOR MOM & BABY?
r
caused a bit of a sti
activists recently
g
din
ee
.
stf
st
ea
be
br
is
ertain
clare breast
they no longer de
in confessing that
rcher of an article in
ea
res
d
lea
k
a Bartic
t
According to Meliss
not optimal. Its jus
its
10): Its not best,
(20
s
tric
the
dia
Its
Pe
h?
of
l
alt
he
the journa
ising improve
ing, How does exerc
Maternal
normal.Its like say
from the Division of
e
eb
Stu
n
so
Ali
ds
ad
.,
rm
no
al
physiologic
Carolina.
University of North
Fetal Medicine at the
So how did something that

has been central to human
survival and growth through
the millennia become sidelined
to such an extent that modern
moms need to be reminded that
its normal?
Here we have to mention Justus
von Leibig, a chemist whose 1865
invention of cows milk, wheat- and
malt flour, and potassium bicarbonate
as a substitute for human milk, lay the
foundation for the multi-billion dollar
formula industry. Less than 100 years
later (toward the late 1950s) formula
had become the feeding method
of choice in the developed world
blowing powder in the face of more
than three million years of humanevolution-perfected nursing. For the
first time in history breastfeeding
became optional, an alternative to
formula feeding which, promoted by
aggressive advertising campaigns,
became seen as more modern,
convenient, sociable and beneficial

to mom.
And so was born a hot bone
of contention in the mommy
wars: Should you breastfeed or
should you formula feed? Is it
mothers choice or do you have
an obligation? The bone is buried
in murky territory, fraught with
societal, developmental, physical
and emotional complexities. No
matter what their crystal clear prebirth disposition was somewhere
in the realities of baby feeding
many an earth mother has reached
for formula in the context of
modern lifestyle pressures, whereas
countless emancipated corporate
climbers have, often to their own
surprise, taken to breastfeeding,
melted by infantile attachment.
So whats the big difference
between breast milk and formula
that makes baby feeding such a
loaded topic?
INGREDIENT COMPOSITION. When comparing breast milk to formula

milk, both contain water, protein, carbohydrates, fat, DHA/ARA, vitamins
and minerals. But thats where the similarities end. When formula feeding,
your baby will miss out on the following superhero health building blocks,
because only breast milk contains:
Enzymes, intestinal soothers, growth factors, hormones, anti-viruses, antibodies, anti-allergies and anti-parasites.
HOWEVER, FORMULA MILK CONTAINS THE FOLLOWING UNWANTED
SUBSTANCES, WHICH BREASTFED BABIES ARE NOT EXPOSED TO:
Tropical oils, intestinal irritants, poorly absorbed nutrients, microdeciencies, and allergens such as cows milk or soyabeans, among others.
Furthermore, breastfeedings advantages to babies are well
documented:
>>
VS
>>
BREAST MILK:
WHEREAS FORMULA:
Promotes a healthy
immune system in
infancy and beyond.
Is articial, has risks and could

require extra medical care. It
is linked to increases in many
illnesses and diseases, including
SIDS, pneumonia, vision decits,
diabetes
Changes to meet the

babys changing needs.
Foods, medications or physical

conditions of the mother are not a
concern to baby.
Promotes brain
development.
Is linked to lower IQ scores.

Increases need for orthodontia.
Promotes normal jaw

development.
Lets baby control his

own appetite.
Is always clean.
104
Can lead to overfeeding and

obesity. Is not as easily digestible,
thus babies need to eat less often.
Parents know exactly how much
baby consumed.
Is easily and frequently

contaminated.
But whats in it for the mom
or are they being reduced to hapless hosts

to little dairy parasites? Here, research has found that communication of the full spectrum of
breastfeeding advantages has fallen short and mothers would be more likely to persist past initial
breastfeeding niggles if benefits to mothers and families were understood. These include:
>>
BREAST MILK:
VS
>>
WHEREAS FORMULA:
Is a relationship - encourages mother-baby bonding, provides

mothering hormones and promotes emotional health.
Is a feeding method and others can feed the baby. Formula feeding
mothers are more prone to postpartum anxiety and depression.
Is the normal follow-up to birth for the mother. It delays ovulation

and promotes natural child spacing (although not fail-safe).
Women who do not breastfeed have an increased risk of breast, uterine

and ovarian cancers, as well as osteoporosis and hip fractures in postmenopausal years.
Promotes faster postpartum weight loss through efficient

mobilisation of fat stores.
Mothers, on average, retained an additional 7 cm of fat around their

waists and were more at risk for diabetes.
Is almost free save for a slight increase in the mothers food costs.
Is costly estimated at roughly R3000R6000 per baby per year.
Is immediate and simple.
Needs equipment and preparation.
Okay, but in practice, is breastfeeding adaptable to our modern lifestyles or is it an archaic ritual best
left in the tree tops with our ancestors? Happily it can suit todays mom as comfortably as any matriarch in
the past. Here are planning and preparation tips to make breastfeeding work.
DURING
PREGNANCY:
Educate yourself Read up about
breastfeeding: La Leche League
(www.llli.org) and
http://kellymom.com have
excellent online resources. Take a
breastfeeding class at a birth centre or
as part of antenatal classes.
Enlist support Get your partner
and family on board. Make sure theyre
up to speed with the benefits and
reasons for breastfeeding. Talk to other
moms who have successfully breastfed
for tips and motivation. Attend a La
Leche League meeting to get your
questions answered and meet other
bosom buddies.
Go for natural birth Babies born via
unmedicated labour often breastfeed
more easily.
Stock up on at least two good
supportive nursing bras (with space to
expand), nursing pads, 100% purified
lanolin ointment, and easy access
nursing tops.
GETTING STARTED:
Immediately after delivery
put baby to the breast within the first

hour when instinct is at its strongest
to establish successful breastfeeding
patterns.
Room in with baby so that you
can breastfeed frequently and on
demand to establish a full milk supply
(and avoid formula interference from
hospital staff ).
SOME MOMS STILL WORRY THAT THE DEMANDS

OF A NURSING BABY WILL LEAVE VERY LITTLE
TIME FOR HAVING A LIFE THEMSELVES
The right technique
Ensure that baby is well-positioned to
the breast, latches to a large part of the
areola (not just the nipple) and you are
comfortable. Ensure baby drinks from
both breasts during each feeding.
Get help early if you battle

or when it hurts. Some breasts
get engorged or some babies latch
incorrectly causing discomfort. Dont
be a martyr, rather act immediately
to restore enjoyment. Go to a physio
for breast massage, ultrasound or hot
and cold treatment. See a lactation
consultant for problem-solving and
practical advice (to find one in your
area go to www.motherinstinct.
co.za/#!breastfeeding-support/c208t)
Shun pacifiers and dummies

(at least for the first six weeks) to avoid
nipple confusion and cement the
required sucking technique.
Persevere just because its natural
does not mean it will come easy to
everyone. During the first few weeks it
is normal to struggle a bit and feel like
youre being milked around the clock.
Take heart, with patience and the right
info breastfeeding is soon bound to
become convenient and enjoyable.
n For instance, from a fitness perspective,

will there be time for exercise and should
one exercise or will it affect milk supply?
The very pragmatic answer is that women
with babies have always worked they
had to and often this work entailed
fairly strenuous manual labour. We also
feel better when we get exercise, and this
is certainly good for both mother and
baby. Some important points to bear in
mind are:
n Wait until the baby is at least six weeks
old and start the exercise slowly and
gradually.
n Conveniently, some kinds of exercise
can be done with baby.
n Walking briskly, mild aerobic exercises
and water exercises are ideal in the
beginning, while swimming and aerobics
are good for later on.
n Be sure to consume liquids to replace

those lost by sweating.
n Dont do too much. It will tire you and
take you away for too long. If you want
to breastfeed, you need to be there.
Another myth that needs to be
debunked is the perception that
breastfeeding causes droopy breasts.
Happily, breastfeeding is not the main
culprit. Sadly, pregnancy is, so theres
no escape. During pregnancy your
breasts undergo changes and grow
larger. After birth breast milk fills your
breasts stretching the skin even more
whether you decide to breastfeed or
not. Once the milk is gone your breasts
may appear smaller, less full or less
saggy depending on genetics, your
weight gain, smoking habits and the
number of pregnancies youve had.
Breastfeeding should be a no-brainer health choice when it is an option. The World Health
Organisation recommends that babies be exclusively breastfed for the first six months of
life, whereafter it should be continued with appropriate complementary foods up to two
years of age and beyond. In the larger scheme of things this is such a small period of time,
so step up, because there is almost nothing you can do that will affect your childs whole life,
emotionally and physically, as much as breastfeeding will.
Chanel Schoeman is an internationally certified childbirth educator
affiliated with the HypnoBirthing Institute. She presents effective,
natural birth-oriented antenatal classes in Centurion, Pretoria. For
more information visit www.infantree.co.za.
105
SHOW REPORT
PHOTOGRAPHY BY Julian Kruger, Fokus
MR & MS FITNESS SA
CHAMPIONSHIPS 2014
Y ALL ACCOUNTS THE

2014 MR & MS FITNESS SA
CHAMPIONSHIPS, HELD OVER THE
WEEKEND OF SATURDAY, 27 AND
SUNDAY, 28 SEPTEMBER, WAS A
RESOUNDING SUCCESS. A top class
field of athletes from around the
country descended on the Cape
Town International Convention
Centre, with a good mix of
experienced and fresh faces gracing
the line ups.
The growing appeal of the sport in
general, and the show in particular,
was evident in the amount of new
talent it attracted, with divisions
growing year on year, and the level
of competition getting tougher
due to the quality of the athletes
on stage.
The Mr & Ms Fitness SA
Championships is popular among
athletes and spectators alike as
organisers always try to deliver an
element of fun by assigning themes
to every competition. This allows
athletes to not only showcase their
hard work and physiques, but also

allows their creativity and individual
personalities to shine through,
which adds to the enjoyment of the
event.
Before the athletes stepped on
stage, the opening acts from Zip Zap
Circus, along with the SambAfrik
drummers and Cape Town Carnival
performers mesmerised the crowd
and set the tone for the carnivalthemed event.
At this years competition
organisers aimed to make the
divisions as easy to understand
as possible. For instance, the Ms
Bikini Open division is for athletes
18 years or older. Judges were
looking for a softer look with a
beautiful face and smile, with a
little something extra that shines
through on stage. Chantal le Roux
met these standards perfectly, which
secured her the title and a place on
the team that will be representing
Team Fitness SA at the prestigious
Fitness America Weekend in Las
Sonja van Rooyen
FOR FULL RESULTS AND MORE IMAGES OF THIS

EVENT, VISIT WWW.FITNESSMAG.CO.ZA
Chantal le Roux
AT THIS YEARS
COMPETITION
ORGANISERS
AIMED TO MAKE
THE DIVISIONS
AS EASY TO
UNDERSTAND AS
POSSIBLE.
Vegas, Nevada
she achieved her goal.
in November.
Gonsalves and her team would
like to thank headline sponsor GNC
The more
(General Nutrition Corporation) for
mature ladies
supporting the show and adding
could enter the
considerable impact to the event.
35+ and 45+ divisions. Michelle
Their red branding certainly
OShea shone on stage in these
stood out at the exhibition and on
line-ups, earning her a spot on
stage. Even the spectators got in
Team Fitness SA as well. The more
muscular ladies were encouraged to on the action as athletes dressed
in GNC-branded outfits gave away
enter the Ms Figure division, where
products to the audience. It was
Sonja van Rooyen was crowned as
champion and announced as a Team an experience not to be missed,
concludes Gonsalves.
Fitness SA member.
A FOR
According to event owner and
ITNESSMAG.CO.Z
ECK OUT WW W.F
PHOTOS
organiser, Joanne Gonsalves, she CH
ORMATION AND
INF
NT
EVE
RE
MO
considers a fitness show
ness.co.za
www.mrandmsfit
a success when the end
result is happy competitors,
and satisfied sponsors and
exhibitors. This required
excellent judging and an
event that laid the platform
for sponsors and exhibitors
to make new connections.
With bookings already
secured for the 2015 it seems
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SHOW REPORT
PRO DIVA FIGURE MODEL
HEADER HERE
4th Anne
Marie Lasserre
5th Sonja
Kilbourn
1st Emily
Stirling
he incredible Cosmopolitan of Las Vegas, one

of the newest and most popular hotels on the
Vegas strip, hosted this years WBFF World
Championships in the hotels prestigious
exhibition arena.
The Cosmopolitan is not only one of the newest, but is also
one of the most energetic, young and vibrant new locations,
surpassing some of the most historic hotels on the strip with
its contemporary and modern designs, giving Las Vegas a fresh
new energy. With that said, and with no better venue to host the
most vibrant and fastest growing federation on the planet, Paul
Dilletts WBFF World Championships took the stage with what
can only be described as one of the most spectacular displays
of lighting and technical mastery that I have ever seen from a
fitness extravaganza.
3rd Shannon
Petralito
1st Laura
Madge [PRO]
3rd Ari
hernandez
2nd Louise
Van Der Nat
1st Andreia
Brazier 4th Susie
Woffenden
2nd
Mirella
Clark
DIVA FITNESS MODEL 35+
DIVA FIGURE 35+
1st Jacqueline
Pagano [PRO]
2nd
Nancy
Sipe
3rd
Monique
Michelle
[PRO]
2nd
Jessica
Meyer
[PRO]
1st Silvia
Finnochi
DIVA FITNESS MODEL TALL
DIVA FIGURE MODEL

3rd Kendyl
Seawright
PRO DIVA FITNESS MODEL
1st Maria Tereza

Pntya [PRO]
2nd Leslie Ann

Armst [PRO]
2nd Sue
Lasmer
[PRO]
2014
3rd Ashley
York [PRO]
World Championships
>> BY ANDREW CARRUTHERS, Publisher

>> PHOTOGRAPHY BY David Ford
www.davidfordphotography.com
VENUE: The Cosmopolitan of Las Vegas

DATE: 15 & 16 August 2014
108 MARCH - APRIL 2010 | www.fitnessmag.co.za
SPONSORED BY
PRO DIVA BIKINI

5th
Briana Lee
1st Amanda
Saccomanno
2nd Brittany
Coutu
4th Giorgia Piscina
3rd Sandra Radav
DIVA FITNESS MO
DEL SHORT
3rd Mymuna
Nasrin [PRO]
2nd Jessica
Grudzinski
[PRO]
1st Bella
Falconi [PRO]
DIVA BIKINI MODEL SHORT

3rd Kristie
Ireland
[PRO]
1st
Nikki
Cunha
[PRO]
2nd Melanie
Lilly [PRO]
DIVA BIKINI MODEL TALL

3rd Stephanie
Rush [PRO]
2nd Brendy
1st Stephanie Scheerer
Jane Rowden [PRO]
[PRO]
Hundreds of athletes from all around the globe

girl, Lia Syrrafos managed to secure 5th place in
made their way onto the stage in their relevant diviher amateur Diva Bikini Model Tall class division. In
sions, and paraded with the grace and poise that only her novice year Lia is already stepping onto a World
WBFF Pro athletes are capable of doing.
Championship stage, which means that the future
Some of the most prolific names in the global fitness is incredibly bright for this young South African. Her
industry made their way on to stage to defend their
choice to take a gamble and compete on SA soil for
titles, with all eyes on the immaculate Andreia Brazier,
the first time this year, with little or no expectations
now a three time World Champion in the Pro Diva
about what she would achieve, has certainly paid off.
Fitness Model Division. Its immediately evident when
Crystal Mason was another amateur who didnt
someone of Braziers talent enters the stage. She has
disappoint, as she managed to secure 7th place in
a presence, a poise and way of enthralling the crowd
the Diva Fitness Model Short Class. She is anwith her physique that is incredibly rare in the industry. other gifted athlete showing huge promise on the
Our South African girls also made us very proud.
international stage. In the Pro Diva Figure Model
As relative new-comers to the WBFF world stage it
division, local superstar and well known multiple SA
was clear that one of the key areas where we need to
champion, Louise van der Nat managed to secure
improve on as a country is stage presence.
an amazing result, placing 2nd behind Emily Stirling.
The WBFF is less about physique and more about
Louise has one of the best physiques ever been built on
marketability and stage presence, yet the South
SA soil and is, without a doubt, one of the strongest athAfrican athletes still stand on stage in the same way
letes we have in this country today. Sonja Kilbourn also
theyve been conditioned to do in the traditional
deserves mention, having managed to secure 5th place
physique-oriented shows that predominate the local
in this division with an amazing display of physique and
scene. This means theyre still trying to use their phystage poise.
sique to stand out, instead of drawing the audiences
All of our athletes did incredibly well in Las Vegas
attention and getting support from them due to their and with a few more trips to the Nevada desert to show
stage presence and crowd interaction.
off even more of what SA has on offer for this new, fresh
Local SA Pro Angie
and dynamic federation, I have no doubt that well soon
Snyman managed to sebe crowning a few World Champions in years to come.
cure a very respectable
7th place in Braziers
division, and is showing
DIVA BIKINI MODEL SHORT
2nd #132 Jessica Meyer [PRO]
massive potential in
1st #109 Nikki Cunha [PRO]
3rd #141 Monique Michelle [PRO]
2nd #108 Melanie Lilly [PRO]
this particular line-up.
3rd # 106 Kristie Ireland [PRO]
DIVA FIGURE 35+
A few more of these ap1st #313 Silvia Finnochi
pearances and I have no
DIVA BIKINI MODEL TALL
2nd #301 Nancy Sipe
doubt that well soon
1st # 145 Stephanie Jane Rowden [PRO]
have her in the top 2 or
2nd # 119 Brendy Scheerer [PRO]
DIVA FIGURE MODEL
3 in this division.
3rd # 161 Stephanie Rush [PRO]
1st #300 Laura Madge [PRO]
Another local pro,
2nd #312 Leslie Ann Armst [PRO]
Laura Danielz (our curDIVA BIKINI MODEL 35+
3rd #302 Kendyl Seawright
1st # 143 Ramona Ramjit Munoz [PRO]
rent cover girl) managed
2nd #160 Sarah Stover
PRO DIVA FIGURE MODEL
to secure an incredible
3rd # 159 Rebecca Lee Miller
1st #909 Emily Stirling
9th place behind some
2nd #914 Louise Van Der Nat
of the most incredible
DIVA FITNESS MODEL SHORT
3rd #916 Shannon Petralito
bikini girls on the planet.
Results and spelling
1st #205 Bella Falconi [PRO]
Yet again, Lauras vast
as supplied by event
2nd #208 Jessica Grudzinski [PRO]
PRO DIVA FITNESS MODEL
organisers. fitness
potential has yet to be
3rd #212 Mymuna Nasrin [PRO]
1st #765 Andreia Brazier
Magazine takes no
tapped in my opinion,
2nd #743 Mirella Clark
responsibility for
so I have no doubt well
DIVA FITNESS MODEL TALL
3rd #700 Ari hernandez
incorrect information
1st #229 Maria Tereza Pntya [PRO]
be seeing a much higher
or misspelt names.
2nd #230 Sue Lasmer [PRO]
PRO DIVA BIKINI
placing from her in the
3rd #118 Ashley York [PRO]
1st #601 Amanda Saccomanno
near future.
2nd #610 Brittany
Coutu
109
Another local bikini
RESULTS
DIVA BIKINI MODEL 35+

1st Ramona Ramjit 2nd Sarah
Stover
Munoz [PRO]
3rd Rebecca
Lee Miller
DIVA FITNESS MODEL 35+

1st #206 Jacqueline Pagano [PRO]
3rd #642 Sandra Radav
BY CAROL ANTHONY, owner of Caf Raw
CAROL ANTHONY SHOWS US HOW TO KEEP THAT

COMPETITIVE FIRE BURNING WELL INTO OUR FORTIES
OVER THE HILL?

THINK AGAIN
I
f you thought that the rigours
of competition were the sole
preserve of the young, then
think again. In her mid-forties
seasoned local physique athlete
Carol Anthony is fitter than ever
and competing harder than she
ever has and its not just on the
physique stage.
She recently returned from the
United States after competing
at her second Tri-Fitness World
Challenge, a multi-event
competition created by Al Rosen
that tests an athletes fitness and
showcases their physique. The
competition consists of a 160-yard
obstacle course, a fitness skills
event consisting of three elements
box jumps, bench presses, and
shuttle runs - a fitness routine, a
true grit challenge, and a stage
Grace and Physique event. The
challenge is run over two days and
medals are awarded to the winners
of each age group, as well as the

top 20 overall in each discipline.
After a torn ankle ligament put
her out of contention during the
2013 event she still finished the
event despite the injury - Carol was
eager to return and give it her all.
The combination of events
requires that athletes demonstrate
all-round athleticism, display
strength, fitness, agility, coordination and speed, and have
a toned, athletic physique for the
stage round, explains Anthony. I
started my prep at the beginning of
the year, determined to get into the
best athletic and stage condition
possible. This was going to be a
huge challenge as I had adopted a
raw food lifestyle, but was keen to
see what I could achieve.

Training for the Challenge was
fun and interesting due to the
multi-disciplinary nature, she
explains. We are fortunate to
have great training facilities at St
Stithians HPC where I train. As a
result of all the various disciplines
I would train up to three hours a
day, under the guidance of my
coach and husband, respected
powerlifting coach Rodney
Anthony.
Her training was split between
conventional weight training, rope
climbing, tyre flipping, hill sprints,
monkey bars, bench pressing, box
jumps and wall climbing a tall
order even for athletes half her age.
I also had to spend time practicing
my routine, which is my weakest

event. This volume and type of
prep proved to be challenging
as you have to find the balance
in your diet to prepare for a
stage show, while not depleting
yourself to the point where
you lack the energy required to
improve your strength and fitness
for the other events.
Carol pushed her body to new levels of performance

and achievement, all at the age of 48.
110 NOVEMBER - DECEMBER 2014 | www.fitnessmag.co.za
GO TIME!
Before she knew it it was time to

leave for America. Before the start
of the challenge, on the Thursday
morning, all athletes are required to
weigh in to determine their bench
press weights (athletes compete for
reps at 60% of their bodyweight).
I knew I had to be as light as
possible as Im not strong in the
bench. When I woke up on the
Thursday I was 1.8lbs over and had
two hours to reduce my weight.
Thankfully I made it before the cutoff time. We then had an optional
training session on the more
technical parts of the obstacle
course, namely the wall climb,
cargo net, incline-decline monkey
bars and balance beam.
With that done it was pamper
time for the stage round; hair,
nails, tan... The first day of the
Challenge started with the
bench press. Thanks to my plan
I managed 50 reps, earning a
perfect score of 10 for that event,
which was a great start.
The next event was a shuttle run,
loading 10 bean bags into risers
with a 20 meter sprint between
bags and riser. I stumbled a little
on the sprint and missed a riser,
resulting in a slightly slower time
than I had hoped for, but I was
happy with my first two events.
The Grace and Physique
bikini round took place on Friday
afternoon. Each lady is judged
individually according to four
criteria. The judges saw each girl
once, briefly on stage, and then
we each had a turn to impress the
judges with front and back poses at
three points on the stage.
The fitness routine round
followed. The only criteria was that
competitors had to do two strength
and two flexibility moves in a 90
second routine. Several of the girls
are ex-Olympic gymnasts and their
routines were outstanding.
Saturday dawned with the
remaining three events to come,
which all required speed, strength,
agility and a fairly high level of
fitness as theyre done one after
the other. The obstacle course was
very technical; it included a 4m wall
climb, agility run, incline-decline
monkey bars, balance beam, 6m
cargo net, shuttle run, hurdles,
under-over bar climbs and a
sprint through to the end. The top
girls completed it in just over 50
seconds. I was also very nervous for
the event, as I tore

the ligaments in my
foot last year while
jumping down from
the cargo net. I also
didnt have all the
equipment to practise
on at home.
Carol completed
it, uninjured, in a
reasonable time. Box
jumps were next - 50
jumps onto a 50cm
box for time. I started
tentatively, but finished
it with a good time.
The last event was
the true grit challenge,
a less technical obstacle course,
with more strongman-style
elements, including a wall climb,
agility course, kettlebell swings,
hurdles, tyre flips, straddle jumps,
a farmers walk and a 40m sprint.
I finished it in a good time in the
Tampa heat. I had survived and
was uninjured.
TO FEEL FIT, STRONG

AND HEALTHY AT
ANY AGE IS SUCH A
BLESSING, BUT TO HAVE
THE ABILITY TO DO THIS
IN YOUR LATE-FORTIES
IS EVEN BETTER.
SO DONT EVER LET
YOUR AGE LIMIT YOU.
I DIDNT AND LOOK
WHAT I ACHIEVED.
I included eggs,
chicken
and fish in my di
et, but
kept the rest 10
0% raw.
THE END RESULT
Then the agonising wait for

the results began. All through
the challenge we had no idea
how we were doing because
scores werent posted. Thats
because the ethos of Tri-Fitness
is to fear no obstacles and to
overcome your own challenges
rather than compete for a trophy.
However, medals and trophies
are awarded at the banquet
dinner on the Saturday night. I
was just so thrilled to have made
it through all seven events, and
had no aspirations of winning any
medals, but I went to prize giving
to cheer on the winners and to
spend more time with my fellow
fit friends.
Competing in the 45-49 year
category, as well as the overall,
Carol was caught by surprise
when she won the first award for
fitness skills in her age category,
for which she received a medal.
I was also awarded seventh place
overall for fitness skills across all
age groups, and was awarded
a second medal. I placed 11th
overall in the Grace and Physique
event, 15th in the true grit
challenge, 18th for my routine
and came 10th overall when the
scores for all seven events were
tallied. I was awarded a total of
seven medals, which was beyond
my wildest dreams.
THE ROAD TO SUCCESS

My prep for Tri-Fitness this year
was extremely challenging as
I also opened Caf Raw three
months before the Challenge.
Not only was I extremely busy
trying to juggle a new business
and all the training, but I was
also preparing 20 dishes a day
while dieting. I think my saving
grace is that Caf Raw serves
only wholesome, gourmet raw
cuisine, devoid of sugar or any
other processed ingredients. So
any tasting I did was at the very
least, healthy. My next challenge
was to try and reconcile my new
raw food approach with such
intense training and stage prep. I
soon realised, and common sense
prevailed, when I decided that
plant protein alone would not
suffice to perform at this level. I
therefore had to be sensible and
compromise on the protein. I
included eggs, chicken and fish
in my diet, but kept the rest 100%
raw. This seemed to be the best
compromise and it worked for me.
I was never hungry as I was getting

highly nutritious raw food in the
form of vegetables, fruit, seeds and
nuts, and my required protein from
limited animal sources. She also
tried to include many superfoods
in her diet in the form of chia
seeds, bee pollen, goji berries,
spirulina, chlorella, and propolis,
and continued with daily green
juicing and wheatgrass shots.
In the end Carol learnt a lot
about herself and changed her
approach to eating thanks to
the Challenge. She also pushed
her body to new levels of
performance and achievement,
all at the age of 48. To feel fit,
strong and healthy at any age
is such a blessing, but to have
the ability to do this in your
late-forties is even better. So
dont ever let your age limit you. I
didnt and look what I achieved.
*If anyone is interested in
Tri-Fitness World Challenge, or in
training for it, contact Carol on
carol@profitness.co.za.
111
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13010

CURE WORKOUT BOREDOM AND BOOST THE BURN

LONGEVITY AND EXERCISE

Cant find the

he use of medicine ball

equipment and come in a

Medicine balls are also

NOVEMBER - DECEMBER 2014 | www.fitnessmag.co.za

ACCELERATE YOUR FAT LOSS

FESTIVE SWEET TREATS

BEAT THE RUSH

FITNESS MODEL PLAN

TRAIN, FUEL, REST

CHRISTMAS GEAR GUIDE

NEWS AND EVENTS

USN FACE OF FITNESS

ONE BALL WONDER

Shot by Noel Daganta

OVER THE HILL

32 selection for the USN Face of fitness.

UMMER HAS ARRIVED, AND WHILE WERE

With that as motivation, why not make

MY FAVOURITES THIS ISSUE:

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BY PEDRO VAN GAALEN Managing Editor MODELLED BY Jenadine Havenga

BUILDING A FITNESS EMPIRE:

What factors led you to a

As a young girl my dolls spent

PG 48 BEAT THE RUSH: Full body workout

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BY PEDRO VAN GAALEN, Managing Editor

Simple yet effective workouts to

meant I boarded with many

How has your career evolved

When I finished matric I studied

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personal training business, which

Did any of your business

In my earlier business years I

What learnings did you take

as clients expected to see

How did you come up with these concepts?

dentifying a gap in the

accessible and affordable, but

PG 76 FITNESS ENTREPRENEURS: Forge

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EVENTS & STUFF

HEALTH, NUTRITION, WELLNESS

A FITNESS AND HEALTH LIFESTYLE

DID YOU KNOW?

NOVEMBER - DECEMBER 2014 | www.fitnessmag.co.za

1. Lowers blood pressure

BY MELANIE HEYNS, Features Writer

Oatmeal, citrus fruits, and honey can improve

DID YOU KNOW?

The average persons

Obesity increases a persons risk of developing

Out of the 206 bones in