SEPTEMBER - OCTOBER 2017

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www.fitnessmag.co.za Printed in South Africa
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BURN MORE GET LEANER TONE MORE

ALL-IN-ONE ULTRA-LOW CARB L-CARNICUT
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 Caffeine is a stimulant and
energy booster, making it ideal
during low energy dieting.

Glucomannan ensures the

feeling of fullness and satiety
during bouts of intense dieting.

Cinnamon Extract works

naturally to support healthy
insulin function.

Green Tea Extract (EGCG)

enhances mental alertness
and is a powerful antioxidant.

Peppermint Leaf Extract

supports the digestive tract &
reduces digestive distress.

Dandelion Root Extract is a

potent diuretic, assisting with
water retention.

Choline Bitartrate has been

proven to promote a faster
rate of lipolysis.

Green Coffee Bean Extract

has been shown to decrease
carbohydrate digestion.

A proud brand of

EVOX ACCELER8 uses 8 unique and innovative herbal &

botanical ingredients that aid in fast-tracking weight control,
maximising cognitive function and redening your physique. EvoxAdvancedNutrition evoxnutrition www.evox.co.za
 editor's note
Get
connected!
I HAVE A LOVE-HATE
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MEDIA. I love it for the power
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its use as a knowledge-sharing
platform. It's also an enormous
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 Health & Fitness
Professionals Association
#STRONGWOMEN fitness
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EDITOR & CO-PUBLISHER PROOFREADING

Tanja Schmitz Irene Stotko

CO-PUBLISHER PHOTOGRAPHY
Andrew Carruthers Cindy Ellis, Soulby
MANAGING EDITOR Jackson, James Patrick,
Pedro van Gaalen Ben Myburgh
DEPUTY EDITOR
Werner Beukes CONTRIBUTORS &
ADMINISTRATION ADVISORY
Leoni Needham Laetitia Dee, Nicole
LAETITIA DEE, Life Coach LIL BIANCHI KIMBLE, SENIOR DESIGNERS Warburg, Vanessa
CEO & founder of Laetus Head coach & owner of OTG Athletic Teya Esterhuizen Ascencao, Julia Lamberti,
Life, Life Coach, weight World Champion powerlifter, Christian Nel Giorgina Slotar, Cara-Lisa,
management coach (HFPA), Lil Bianchi
deadlift world record holder
motivational speaker, and and addict of defying the
Supashape ambassador. Holds human condition. ADVERTISING SALES
a BA Psychology Degree.
Andrew Carruthers
www.laetuslife.com
andrew@maverickpublishing.co.za
011 791 3646
fitness magazine is an alternative monthly
magazine distributed nationwide.
ABC Certified sales: 23,158
Period Jul - Dec 2016

fitness Magazine South Africa

>\vJwi>}V>
CELESTE MACINTOSH, CrossFit
Competitor. Renowned CrossFit
competitor, Celeste continues
to break barriers in her arena.
She trains six to seven hours
a day, and aims for a top 10
w>,i}>n through HFPA.
THE PUBLISHER
The Maverick Publishing
Postnet suite 99, Private Bag X8
North Riding, 2162
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GIORGINA SLOTAR, Clinical YYYVPGUUOCIEQ\C
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Nutrition, Australia). Giorgina Unit 7, Ground Floor, Boskruin View
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fitness events

02 07
NEON RUN IMPI CHALLENGE
Get ready, set, This adrenalin-
glow! Jozi runners charged event
and party animals combines trail
will once again running, obstacles,
light up the night mud and fun in
with the lights an action-packed
S E P T and sounds of O C T race that caters
the Neon Run for athletes of all
Johannesburg. The 5km course, which wi ii >V ii `i}i`
entrants can run, walk, skate or cycle, is incorporate each unique venues natural terrain,
lavishly lit with spectacular light activations which may include running up a hill, getting
>` >V> >i i>`i` > i w across a river or jumping into a mud pit. All
line with entertainment from a variety of events include a best dressed competition.
SAs hottest musical acts. Impi event 3
DATE: 2 September 2017 DATE: 7 October 2017
VENUE: St Stithians College, Sandton VENUE: Jan Smuts House, Centurion, Gauteng
Tickets are available at www.neonrun.co.za www.impichallenge.co.za
with a range of options available.

Image by Zoon Cronje www.zcmc.co.za

16 happening? WARRIOR RACE
SERIES
South Africas
largest obstacle
course race series,
the Toyota Warrior
powered by
S E P T Reebok consists
of eight events
in four provinces, offering three distances
where athletes from different sporting
disciplines can compete against one
another. The event incorporates trail running
with various physical challenges in the form
of obstacles.
Toyota Warrior event 6
DATE: 16 September 2017
COURSE DATES
Image by www.zcmc.co.za

VENUE: Tierpoort, Pretoria East, Gauteng

Toyota Warrior event 7 JOHANNESBURG
DATE: 21 October 2017 26 August
VENUE: Meerendal Wine Estate, Event Periodization
Durbanville, Western Cape 2 September
www.warrior.co.za Boxing Level 1
9 September
Functional Movement Assessment
16 September

07
NISSAN Boxing Level 2
TRAILSEEKER 30 September
WESTERN CAPE Boxing Level 3
/i >}wVi
valley of Hemel &
Aarde hosts the CAPE TOWN
Nissan TrailSeeker 30 September
O C T Sports Massage course
Image by www.zcmc.co.za

Western Cape
series. A diverse 16 & 17 September
array of mountain biking trails are on offer, Bootcamp course
catering for all levels of riders and families. 4 November
DATE: 7 October 2017 Strapping course
VENUE: Sumaridge Estate Wines, Hemel &
Aarde, Hermanus, Western Cape. 6 wV> i>
wiJwV>vL}

10 SEPTEMBER - OCTOBER ]XXXmUOFTTNBHDP[B

 #QN& &D@R
AFRICAN CHAMPS 2017

10 27
DISCOVERY
Set to be an annual competition, the African
VITALITY RUN
Championships provides a platform for
SERIES
Discovery Vitality CrossFit athletes to compete for titles and
has launched prizes. Prize money of R40,000 has been
the Discovery allocated to the mens and the ladies
Vitality Run categories.
S E P T Series. Designed O C T DATE: 27-28 October 2017
to help VENUE: Sun Park, Carnival City, Brakpan,
people improve their health through Boksburg.
Email info@africanchamps.com or connect
physical activity, the series connects
with AfricanChamps on Facebook or @
four iconic running events in the city
ChampsAfrican on Twitter.
of Johannesburg, namely the Old Eds,
Wanderers, Randburg Harriers and Rockies

22 10
LAST MAN UNITED WE
road races. The events include entry level
STANDING STAND
distances including 5km, 10km, and 21km
INDIVIDUALS United We
options, to encourage people of all ages
Last Man Standing Stand (UWS) is a
>` wi ii >i >
(LMS) is a brand weekend-long,
Event 3: Randburg Harriers Adrienne
for the CrossFit multi-disciplined
Hersch Challenge
community, by CrossFit team
DATE: 10 September 2017
VENUE: Randburg Sports Complex, S E P T the community. O C T competition. This
Having grown year the UWS
Johannesburg.
from a single event in 2014, LMS now event will take place over three days and
www.discovery.co.za/vitality/runseries
generates year-round activity through will expose teams comprised of 3 men and
live events, global online events and 3 women to a range of testing workouts.

16
FEDHEALTH MTB engagement with community partners. DATE: 13-15 October 2017
CHALLENGE DATE: 2224 September 2017 VENUE: Old Mutual Sports Centre, UKZN
Mountain bikers VENUE: Modder Sports Complex, Campus, Berea, Durban.
of all ages can Johannesburg. unitedwestand.co.za
look forward lms360.ne
to spectacular,
well-designed
S E P T mountain bike BIKINI AND PHYSIQUE SHOW RESULTS
PAGE 92
tracks, family fun CONTESTS SA XTREME 2017
>` >}wVi
scenery.
DATE: 16-17 IFBB SA NATIONAL CHAMPIONSHIPS
September 2017 DATE: 1-3 September 2017
VENUE: VENUE: The Ridge Casino, Witbank,
Mpumalanga
L ADIES
Boschendal Wine
Estate, Western www.ifbbsa.com for more info, or email
Cape.
Email entries@
ifbbsapa@gmail.com
BEACHI
stillwatersports.
com or visit www.
IBFF NATIONAL CHAMPIONSHIPS BIKIN
stillwatersports. DATE: 9 September 2017
com Contact Arnie Williams on 082 410 7858
or email viperpro@iafrica.com

07
THE BEAST IFBB GENTLE GIANT CLASSIC
OBSTACLE Athletes who have qualified will gather to
CHALLENGE compete in the IFBB Gentle Giant Classic, an LADIES
An obstacle IFBB-sanctioned show and a 2018 Arnold BEACH BIKINI
course race Classic Africa qualifier. R500,000 in prize Ladies Beach
that involves money will be on offer. Each divisions top Bikini U/23
trail running six competitors will receive a cash prize.
up to 1.63m
O C T and climbing,
DATE: 16 September 2017
Delaine
Sardinha
crawling, and
VENUE: Johannesburg
sliding across
www.ifbbsa.co.za
various types of obstacles that have been
designed by professional obstacle course
race athletes. NABBA/WFF NATIONAL
The Beast event 12 CHAMPIONSHIPS
DATE: 7 October 2017 DATE: 6, 7 October 2017
VENUE: The Wedge 4x4 trail, Beyers VENUE: Unisa Auditorium, Pretoria
Naude Drive, Muldersdrift Contact Alet Lemmer on 079 377 4350 or
thebeastchallenge.co.za email alet.lemmer@gmail.com

XXXmUOFTTNBHDP[B 11
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NEEDS AND PROFESSIONAL ADVICE
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According to
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VTCKPCP[YJGTGCP[VKOGYKVJPQGSWKROGPV
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trainer chat

-V JADE NICOLE ROBERTS

as a competitive
triathlete & fitness pro

he multi-disciplined world of triathlon,

through year following a string of wins
and top performances earning her a spot at the half Ironman World
Championships. -i > > >wi` wi vi>.

monday SC@V TDCMC@V SQRC@V friday

04h30 05h30 04h45 05h30 04h30
Functional and A very early My normal Its another
URGEKE VTCKPKPI start as I head routine resumes early start as my
with my morning to University of and Im ready alarm goes off.
clients. Johannesburg to hit the gym I pack my bags
Wake up, make athletics for my morning for the days
my bullet- 10h30 stadium for a clients. training that lies
proof coffee 1h30m Wattbike track session. ahead and rush
for sustained session with 10h30 out.
energy, along 5 x 8-minute 06h00 Cleat up for
with coconut intervals. 15km speed another 1h30m 05h30
and peanut session with Wattbike power Morning clients
butter oats. 12h00
Head home for
the team
my favourite
session. at the gym in
Sandton.
saturda sunday
05h30 a power nap and workout of the
05h30 06h0
Arrive at Virgin some lunch. week. 10h30 Meet the team A bit of a later
Active Alice Sponsor
for a ride. start than
Lane to train 14h00 09h00 meeting at
normal.
clients. Blend up a Garmin SA HQ.
Back in the
power smoothie
13h00 07h00
09h30 water for a
4.2km swim with to boost
Suit up for a
12h00 4-hour 07h00
combined swim endurance ride Head out
Fuel up with an my coach and recovery after 1-hour run with
session, which in the Cradle for a 2h30m
egg wrap. teammates. the hard run 15 x hill repeats.
includes 4.5km of Humankind, endurance run
session, then When I get back
of endurance followed by a with the team.
11h00 16h00 jump into the
and a speed set
I immediately
20-minute brick
Hit the road for pool for a 3.5km jump into the
a 1h30 run
Back to work for
a few evening swim.
with the team.
pool for a 3km
run with the 11h00
team. I refuel with an
about 18-20km. clients. I will sip swim set.
on Optimum
15h00 11h30
apple, beetroot
and carrot juice,
12h30 Nutrition
Time for some
much-needed
14h00 Post-ride/run and an egg and
Down a Amino Energy Time to unwind
panel beating breakfast. I bacon bowl for
chocolate milk throughout the with some
drink for evening sessions 11h00 with a physio
session and
pampering I
normally order
a berry health
breakfast.
recovery, to keep me Recovery nap, like to get my
deep tissue smoothie and
then take a nap. fuelled and aid followed by a hair and nails
massage at a mushroom,
recovery. prepped meal done.
Donnelley bacon and
15h00 of chicken and
sweet potato and Herbst cheese
Time for 45 omelette.
with hummus. Biokineticists,
minutes of core
located at Virgin
work and a
6km swim with 14h00 Active Alice 16h00
Lane. Time to relax a
my Trifactri
teammates.
A suffer fest
treadmill session
bit, with a meal 13h00
a 1h20m 16h00 out. Ill usually
have a large
Time to prep!
I get my lunch
Back to work
18h00 interval workout.
for afternoon pizza with a and dinner
Tonights dinner meals ready for
is sweet potato, 15h30 clients. 18h00 glass red wine.
the week ahead.
chicken, avo and Time for some Dinner tonight
green beans. work with 19h30 is a braai, where
16h00
19h30 afternoon and Warm, relaxing
epsom salt bath,
I have rib eye
Stretch session
For dinner I evening clients. steak with
and then Im and a 3km easy
cook up some baked potato
recovery swim
salmon, with 20h00 in bed early to
gear up for the
and avo fuel
for the weekend
to end off the
spinach and Im in bed early
weekend. weeks training.
basmati rice. to recover. training.

16 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

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XXXmUOFTTNBHDP[B 19
askMR

BEST CARDIO OPTION

/M @ B@KNQHD ODQGNSQA@RHRMNHMFASQMRLNQDB@KNQH@MQSMMHMF

Q
Depending on your noting that the right type, intensity about how close you are working

A pace, incline and

intensity, you can
burn between 600-
1200 calories per
hour when running. The only other
aerobic exercise modality that comes
close is cross-country skiing, owing
both to the physical demands and
the fact that its usually performed in
near-zero-degree temperatures, but
thats irrelevant to this discussion.In
the gym context, the treadmill is your
Im not a big fan of
best bet, if you are free from injury
cardio, but know
and otherwise healthy that is.
that I need to
To give an indication of its
and duration of cardio can also help
to lose weight and burn more
body fat.
Whatever your goal, it is
important to know your heart
rate while exercising because
to your aerobic and anaerobic
thresholds (read more in the other
Q&A in this section). Your heart
rate is also the primary indicator
of which energy system you are
using to fuel your exercise be it
it indicates your effort level, fat or glycogen (usually from
and also provides information ingested carbs).
MAIN HEART RATE ZONES
/i > i> >i i i>i` i v >i>>i
, q } V>V>i` > >}i V`i\
PERCENTAGE MOST SUITABLE FOR

50%-60%
incorporate some to effectiveness, in a study conducted WARM-UP: Suitable for performing light cardio to improve
improve my general at the Milwaukee VA Hospital that L` y >` VV>  iivi `i> v >}
JGCNVJ CPF VPGUU compared cardio exercises, users up and cooling down and is the base zone used to target
levels. Whats the who felt that they had exercised fat stores as a primary source of energy.
best choice of equally strenuously on bikes and
cardio thats also
i ivwVi 
treadmills actually expended 25%
more calories on the treadmill.
60%-70% GENERAL FITNESS: `i> v `ii} }ii> wi
and is the ideal range for using fat stores as an energy
The main reason why the treadmill Vi] > v> i V>LiivwViLi`vii}
example, is 20 at this intensity.
is more effective in this regard is
i v }
Lii > {
i v VV}
because running is a weight-bearing
exercise. On say a stepper, elliptical,
rower or stationary bike, your body
70%-80% AEROBIC CAPACITY: Ideal for developing endurance
and improving lactate thresholds. Because of the energy
demands in this zone your body will rely more on carbs for
Jennifer weight is either wholly or partially energy, but around half of your energy can still be supplied
supported, which means it requires from fat.
less effort.
From a health perspective, cardio
improves our cardiovascular health,
80%-90% THRESHOLD TRAINING: This is your anaerobic threshold,
where your body produces more lactic acid. It is only able
which can include better blood to maintain this level for a short period of time, but this is
In the gym pressure, heart function, and blood i Li i Vi>i wi ii
context
90%-100%
y } i >V> i] RED ZONE: The upper limit of your physical capacity and
along with improving lung function. should only ever be reached during HIIT for a short period
the treadmill Cardio can also help achieve a more of time, if at all.
is your stable emotional state and promotes
the release of feel-good hormones } >` `i>`} ii i ii > > i }
best bet called endorphins. It is also worth ii>Vii}>]>`>i>}i>VV>i

20 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

EMBRACE
THE BURN
4GD ADMDR NE JMNTHMF
VNSQK@BHBQGNKC
What exactly is lactic acid build-up in your muscles, and why
does it hurt so much?  Li `Vi i`i
iv >}iv}i`>
Puleng
Lactic acid is
A actually one
of the most
misunderstood
chemical
compounds
produced by the human
body, and our general
understanding of the
role it plays in exercise
performance has led to a
great deal of misconception
about it.
Until fairly recently
Vi> i> >` wi are the same the rapid onset
wisdom held that lactic acid
was merely an undesirable,
rate-limiting by-product
of exercise. In this regard,
that burn you mention was
generally attributed to the
accumulation of lactic acid,
which was deemed to be
the root cause of an athletes
inability to continue exercising
above a certain threshold.
While this explanation is not
technically incorrect, the term
lactic acid isnt that accurate.
What actually happens is the
accumulation of lactate and
hydrogen ions, and it is the
hydrogen that creates a more
acidic state that results in the
burn.
Therefore, a build-up of
lactic acid was generally
something to be avoided.
Thankfully we now know
better. In fact, lactic acid
>V>i Li i iVwV q recent research has shown
not undesirable and there
>i i Liiw Li is actually metabolised in
gained from training at or
above your lactate threshold
(LT).
LACTIC THRESHOLD
Basically, your LT is the
point during exercise when
the intensity of your effort
forces your body to switch
FITNESS MAGAZINE reserves the right to edit any questions submitted.
5GPF[QWTSWGUVKQPVQKPHQ"VPGUUOCIEQ\CHQTCEJCPEGVQIGVHGCVWTGF
from aerobic to anaerobic
metabolism to sustain that
activity. When the body
switches to the anaerobic
pathway to sustain energy
production we start to
experience a build-up of
lactic acid. Above a certain
point this lactate production
exceeds the rate at which the
body can remove it. While this
point is different for everyone
based on genetics, physiology
and conditioning, the effects
performance and enhanced
of muscular fatigue.
THE ROLE OF LACTATE
However, rather than limit our
ability to perform at our peak,
lactate plays an important
role in energy production in
the absence of oxygen during
high-intensity exercise and
therefore actually helps to
extend the time it takes to
reach the point of muscular
fatigue or failure.
During highly intense
exercise, lactate is
resynthesized by the liver to
form more glucose during
anaerobic exercise, which
effectively provides working
muscles with more energy.
Some of the lactate produced
is also released into the blood
stream and used directly as a
fuel by cardiac muscle. More
importantly, though, more
means youll be able to train for
that a large portion of lactate
before reaching the point where
the muscle cell itself in the
mitochondria to provide a
direct fuel source for working
muscles. Lactate accumulation
in muscle tissue has also
been shown in studies to
delay fatigue through other
mechanisms. As such, lactate
has both a direct and indirect
Q
effect on energy production
during intense exercise.
Lactate also plays a central
role in the bodys adaptive
response to exercise, as it
stimulates a phenomenon
called mitochondrial biogenesis.
This process increases the
concentration of mitochondria
inside muscle cells, making
i ivwVi > ii}
production. It is one of the
most important adaptations
to training for improved
metabolic function, which have
applications in both sports
performance and physique
enhancement.
Lastly, lactate also helps to
boost the anabolic hormonal
cascade that follows intense
training, which is essential to
repairing muscle and building
new tissue. It therefore also aids
recovery.
TRAIN FOR THE BURN
To answer the second part of
your question, the best way
to train at higher intensities
for longer is to train at higher
intensities for longer. Stated
another way, it is a good idea to
train for that burn at or above
your LT more frequently. By
actively pursuing lactic acid
production and training at the
right intensities, you can actually
push your threshold out. This
longer and at higher intensities
you start to fatigue or feel the
burn. This type of exercise
is commonly referred to as
threshold training.
So dont shy away from
the burn. Embrace it as it
has a lot to offer in terms of
your performance and your
physique goals.
coverfeature

ACLl IM

Social medias
ts
Queen of Workou
d
In our hyper-connecte e
online world, infl ue nc
on social media can
s
build business empire s
and cultiva te su cc es
for those with the
right combination
of attributes and a
savvy approach.

loved
WE

THIS
Check out
Alexias
Instagram
feed for daily
workout
videos.

22 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

 OGTKECP VPGUU OQFGN CPF VTCKPGT

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example. Having built a massive social media
CHASING HER PASSION
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with traditional lifting and CrossFit, but
I always put my own spin on it. I use a
lot of full-body movements and I never
try to lift as heavy as I can. Proper form
following, predominantly through Instagram,
DWKNFKPI C ECTGGT KP VJG OCTMGVKPI is so important.
with strong reach on Facebook and YouTube
KPFWUVT[ PQ NQPIGT HWNNNGF JGT UJG In terms of her approach to dieting,
too, she has turned her popular workout
FGEKFGF VQ HQNNQY JGT RCUUKQP Alexia believes that traditional diets
videos and the images she posts of her
Thats when, in 2011, Alexia quit arent sustainable over the long term.
healthful meals and shapely physique into a
i L] LiV>i > >wi` i> What Ive found works best is eating
thriving business.
>i] >` i` i wi `i} the right things for your body without
as a means to get a break in the feeling like youre restricting yourself.
HELPING OTHERS industry. It was in 2013 when she If I feel like eating something, I do,
6JKU 0#5/EGTVKGF RGTUQPCN VTCKPGT PQY started to leverage social media to but always in moderation. Otherwise
CNUQ UGNNU YQTMQWV RNCPU CPF TGEKRG GDQQMU L` i wi] >` `> i i I aim to eat vegetables at every meal,
XKC JGT YGDUKVG YYYCNGZKCENCTMEQO v i iV}>Li i wi and I avoid red meat and anything
p*GNRKPI QVJGTU KU O[ RCUUKQP 5GGKPI personalities. processed.
VJG EJCPIGU s PQV LWUV VJG RJ[UKECN DWV When it comes to structuring her When shes not in the gym training
CNUQ VJG GOQVKQPCN EJCPIGU s KP UQOGQPG famous workouts, Alexia says she or creating new content, Alexia loves
VJTQWIJQWV VJGKT VPGUU LQWTPG[ KU always tries to do something different. to spend time with her dogs an
KPETGFKDNG /i LiVi i Vw`i] I train up to six days a week and love English bulldog named Roxy and a
more optimistic, healthier and stronger in all to mix high-intensity interval training Rhodesian ridgeback named Mack.
aspects of their life, she explains.
Alexia says her aim is to do everything
she can to teach her clients and her online
followers how to live a healthier life. My
wi i\ V i
A 1 hour workout is
basics and listen to your body. However, 4% of your day that will
I also try to use my creativity and industry
i`}i i ` > wi change 100% of your life.
so much more than just aesthetics.
And this recipe seems to resonate with a
growing number of women around the world
her @alexia_clark Instagram account is fast
approaching the 1,000,000 followers mark.
It obviously helps that she was a marketing
major at Arizona State University, and worked
for a time at a digital media agency, before
going after her dreams of making a career as
>i>>`wivi>

FAST FACTS
Lives: Arizona, USA
9GKIJV 52.2kg
*GKIJV 167.5cm
$QTP 22 May, 1990
3WQVGU [QW NKXG D[ A 1 hour workout is 4% of
your day that will change 100% of your life.

Social media footprint

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XXXmUOFTTNBHDP[B 23
socialmedia

SOUTH AFRICAS TOP

VWGPEGTU
V Profiling the most prolific social celebrities in
the local fitness market
Laura Danielz TIP: Content should
IG followers: 60k
@LAURADFIT
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drives NQ[CNV[ and focusing on that
will help you grow
your following and
influence.

S MB R - E  FTTNBHDP[B
 Hlubi Mboya
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Nkateko Takkies /i vi\ 107K
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TIP: Find your look. Surprisingly, the aesthetics of your

profiles are important. Find a look for your content, whether
its a certain filter or a featured colour in your photos, it makes
a big difference and shows your followers that a lot of thought
and effort goes into your content.

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socialmedia

Jenadine Havenga
IG followers: 75k
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@JENADINE

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to do it.

TIP: Andene shares her

triumphs and struggles
when it comes to balancing
fitness and business, and
this makes her relatable.

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fitness news

CARTILAGE CARE
any people dont understand

M how the cartilage in their

joints enables their bodies to
function day to day, especially when
exercising. Its important to understand
its role in keeping your body moving, and
how cartilage damage can cause pain.
Cartilage acts as a shock absorber for the
body and is constituted of a tough and
GZKDNGOCVGTKCN&GURKVGKVUOCMGWR
it can be damaged and in some cases
can degenerate with age, leading to
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Beecum, brand manager for OsteoEze,
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1 A moderate exercise regimen slows

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RNCEKPI GZEGUUKXG UVTGUU QP LQKPVU VJQWIJ

2 A well-balanced diet rich in calcium

CPF XKVCOKP & NKOKVU DQPG NQUU CPF
reduces the risk of fractures occurring
fitness files
body
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3 A healthy weight decreases the

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4 A joint support supplement like

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5 Warming-up before
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reducing the risk of
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the number of people
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Stronger, smarter...
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#STRONGWOMEN >i>Vi`Vi

Just one 30-minute bout of exercise makes women feel i}>V>i`

stronger (and thinner), according to a new University of British Columbia study. LiiV}ivV
We recommend more, though! >}i}i>`i

28 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

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trainingMNDAJ
BY Werner Beukes and Pedro van Gaalen
WHERE S YOUR
HEAD AT?
The perfect squat
is about more
than just your hips
and feet
quat heavy and squat
S QHVGP6JCVoUCUWTGTG
approach to achieving
the legs and butt youre after,
but it can also fast track injury
if you fail to squat with proper
form and technique.
While we often discuss the
correct biomechanics for the hip
hinge, along with foot position
and how your knees should
track your toes, very seldom is
the important subject of head
position addressed.
There are three options youre
likely to hear in the gym. These
include the eyes to the sky
approach, keeping your gaze
straight ahead, or looking down.
But which is correct?
DOWN AND OUT
According to a study published
in the Journal of Strength and
Conditioning Research using the
front barbell squat (D.V. Donnelly
et al. 2006), a downward head
position produced an 8% greater
forward bend at the hips and a
30 SEPTEMBER - OCTOBER ]XXXmUOFTTNBHDP[B
}i>iv>`yivi which can cause damage, or
spine.
The researchers found that
this contributed to a greater
stress load on the lower back
and vertebral disks. Bending the
lower back forward, which tends
to happen when your head is
cast forward, can also lead to
spinal disc injuries.
UP, UP AND AWAY
An upward-looking head
position, on the other hand,
led to a loss of balance in the
study. In other tests, the head-
up position was also found to
ii`i>VVi>` and spine remain in alignment
increased compressive forces
along the entire spine.
The eyes-to-the-sky position
can also compromise the
posterior chain muscles that add
stability to the normal structure
of the spine. Whats worse is
>iiiivi ensures that your neck and spine
neck synonymous with this head
position can impinge nerves and
>ii>iiiiL>i]
the squat, as well as other
cause numbness, tingling, or
pain, or even blackouts due to a
lack of blood to the brain.
NEUTRAL IS BEST
The best head position,
according to the Donnelly
study and many other industry
ii] >>} > ii
head position. In their study
conclusion, the researchers
recommended that weight lifters
should watch themselves in the
mirror while performing squats.
This forward-looking head
position ensures that your neck
towards your spine. This will
throughout the lift. This is
termed a neutral head position
and greatly reduces the stress
on the cervical spine during
This forward-looking head position
remain in alignment throughout
the lift.
COMMON HEAD
POSITIONS:
Looking upwards:
ii} ii wi` >
the join between the facing
wall and ceiling.
Straight ahead: Looking at
i iyiV v ii
in the mirror facing you.
Downward: Looking at the
intersection between the
y >` i v>V} >
compound lifts like deadlifts,
lunges and step-ups.
The neutral head position
also allows the chest to stay
upright and the trapezius
muscles to remain under the
bar, which enhances whole-body
biomechanics.
ACHIEVING A NEUTRAL
HEAD POSITION
To achieve and maintain a
neutral head position, stand in
an upright position with your
gaze cast forward, then drive
your chin directly backwards
create a slight downward gaze
with your eyes, but your neck
and spine should remain in
alignment.
 FIBO BUSINESS
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7 8 NOVEMBER 2017
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Organised by: In partnership with:

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beginnersguide

BECO
A comprehensive beginners
guide to getting started in
your favourite sport

e out as a no icce b t
Every pro athlete starte the rig approaa h t t ainin
i g n
in
technique development, theyy soon mas r t ir c aft f an rose e t e topp of thhe r
game This beginners gui e wililll help you ge et star in y urr spo of oiic , uri
y u alll th es n y ur
u w t s ing succ .

OBSTACLE COURSE
RACING STEP 1: &GXGNQRCUQNKFVPGUUDCUG
YKVJCHGYNQPITWPUCPFUQOGKPVGTXCN
bstacle course racing (OCR) has VTCKPKPICarina Marx, an elite OCR athlete

O become hugely popular as it

combines running (or walking)
with challenging obstacles in the form of
and Team Jeep South Africa member, says
the cardio element of your training will
form a great foundation for all your other
STEP 3: *CPPGMGCFFUVJCV
FGXGNQRKPIITKRUVTGPIVJKUCPQVJGT
GUUGPVKCNGNGOGPVQHVTCKPKPIVQGPUWTG
[QWoTGCDNGVQRWNN[QWTUGNHWRJCPIHTQO
monkey bars, rope climbs, swings, wall >}]LiV>iiwi>i]i
CPFENKODWRQDUVCENGU She recommends
climbs, mud pits, tunnels, river crossings more you can push yourself, and the better
performing these combined workouts
and platform plunges into icy water, the results!
cardio, strength and grip training 3 to 4
among many others. For those at the back STEP 2: /WNVKRNG9CTTKQT1%4
times a week. Do that and youll soon be
of the pack, this is often a lot of dirty fun... EJCORKQPCPF750(CEGQH(KVPGUU
moving up from a Warrior Rookie to a Black-
However, it is still a series of physical PCNKUV*CPPGMG&CPPJCWUGTadvises
Ops elite athlete.
challenges as you need the ability that you then combine running with one or
to run between obstacles, the two climbing and/or pulling exercises and
endurance to run and work over one or two strength development exercises Bonus tip: Carina adds
an extended period of time, and during each session. that one of the most
still have the strength to climb up, Perform them as intervals, circuits important, yet often most
over, on, under, or through some or Tabatas, keeping rest to a minimum neglected aspects of OCR
of the most draining obstacles that between stations, suggests Hanneke. training, is adequate rest.
sadistic race organisers can think This structure best mimics conditions in You need to sleep at
up. The trick to being as prepared obstacle course racing, as youre constantly least seven hours a night
as possible requires some general changing between activities on the course, to recover adequately.
>`iVwVvV> >`>}`iyiV> Recovery can also consist
wi]>``} Intervals and circuits are the best way of active rest, like yoga or
iVwVwiVi to combine strength and endurance Pilates, or an easy swim
V>}wi>`i exercises to get you ready for whatever anything that makes you
strength needed to climb. race organisers throw at you. feel well rested.

32 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

MOUNTAIN BIKING
Top tips to improve your riding:
GHQTG[QWJGCFQHHQP[QWTTUV

B ride its important to get yourself

properly kitted out. There is
nothing worse than spending thousands
 2TQVGEV [QWTUGNH Everyone falls at some
stage, but the correct protective equipment
and learning how to fall can minimise the risk
of serious injury.
leaving it to the last
minute to avoid a fall
or panic.
#UUWOGVJGRQUKVKQPYour riding position
of rands on a new mountain bike and
)GVEQOHQTVCDNG Before you hit the trails, can mean the difference between staying
GSWKROGPVQPN[VQPFQWVVJCV[QWTPGY
get accustomed to handling your bike on a upright or eating dirt. Always approach
investment is not adequate for the type of
y>]v>Vi*>ViV}>` an obstacle in the standing position with
riding you plan on doing.
out of your pedals so that you can execute your pedals level and your strongest foot
STEP 1: Visit a reputable specialist this with ease. forward for more manoeuvrability and quicker
cycling store. The staff will be able to help
3)GVVJGDCUKEUFQYP Learn the basic response times.
with advice on buying the best bike for
move of lifting your front wheel and putting /CKPVCKPVGPUKQPCPFVTCEVKQP Shift
your preferred type of riding, be it enduro,
it back down safely. Start by lifting your your weight to the back tyre to maintain
marathon riding, trails or downhill. They can
vii>y>v>Viw]Livi wheel traction. Tension on the chain lets you
also offer advice on the best accessories and
progressing. manoeuvre out of a stalled position or will
parts to ensure an enjoyable experience from
*GCFWRG[GUHQTYCTF By constantly drive you forward when you pedal.
the start.
looking ahead youll avoid trouble or the need $GEQOGCDTCMKPIGZRGTV Harsh braking
STEP 2: Get assessed for a proper for emergency braking. Alternate between results in a loss of control. Rather, apply the
bike set-up. Specialist stores will have the
looking just in front of you and further up the brakes in a smooth manner (progressive
necessary equipment to check your body
track to check your line and spot hazards. braking) and brake when travelling in a
measurements and biomechanics, and
2NCPCJGCF Once youve spotted a straight line, rather than with the front wheel
Vw}iiLi>>i
hazard, deal with it as early as possible by turned. If a wheel skids under braking, release
STEP 3: ,QKPCE[ENKPIENWDPFCITQWR either changing your line or planning the the brake then re-apply with a little less
of more experienced riders, or attend
appropriate move for when you get there. pressure, or brake less with the front brake as
one of the many mountain biking clinics
Brake or steer early and smoothly rather than the trail gets loose.
available countrywide. This will give you
access to relevant and pertinent information
Harsh braking results in a loss of
from the start, from a group of experienced
and like-minded people and experts. control. Rather, apply the brakes in a
smooth manner (progressive braking)
64'#&5-+..5%.+0+%5 and brake when travelling in a straight line,
Tread skills clinics offer a
rather than with the front wheel turned.
comprehensive series of practical,
educational modules designed to
teach you how to enhance comfort,
iV>`}>Vw`iVi
when riding or racing your mountain
bike. Includes beginner, intermediate 1,
intermediate 2 and advanced modules.
Clinics are held in Gauteng, Cape Town

and KwaZulu-Natal. Visit treadskills.co.za
for more info or to book.

4+&'.+-'#)+4.
Ride Like a Girl wants to get more
ladies on bikes because they love
mountain biking and how good it
makes them feel. Ride Like a Girl clinics
do more than merely teach MTB skills
they empower women to be more.
You dont have to buy the perfect bike
to start riding, nor do you have to be in
good enough shape to get on a bike. All
you need to do is start. Ride slowly. Take
a breath. Enjoy it. Celebrate it. Be proud
that you are more today than you were
yesterday. Visit RideLikeAGirl.co.za
or email info@ridelikeagirl.co.za.
beginnersguide
RUNNING
ccording to Kathleen
A Mc Quaide-Little, a
sports scientist at
the Sports Science Institute
of SA (SSISA), running offers
CP COC\KPI TCPIG QH DGPGVU
from improved health and
VPGUU UVTGUU TGNKGH CPF CPZKGV[
management, to increased
vigour and effective weight
management. This makes it one
of the most popular sporting
disciplines in the world. Its also
a wonderful way of meeting
other like-minded, health-
conscious individuals who love
the outdoors, she adds.
STEP 1: Visit a physio or
biokineticist for an assessment
to identify any underlying
biomechanical issues or
weaknesses that may be
made worse by running. If
i
> >i `iwi`] >`>Li running shoes. Whenever
to complete a rehabilitation
programme before engaging in
any form of running. Its also
advisable to visit your GP before
starting, especially if youve been
living an inactive or sedentary
lifestyle, you are/were a smoker,
have a family history of heart
disease, or have high cholesterol
or high blood pressure, adds
Kathleen.
STEP 2: Establish a solid
foundation that promotes
optimal running form by
ensuring you have the required
GZKDKNKV[ CPF OQDKNKV[ KP
addition to adequate core and
glute strength. As little as 10
minutes a day of core and glute
strength exercises and a variety of
mobility drills, particularly those
that target the feet, ankles, knees
and hips, will help to reduce your
chances of injury.
STEP 3: Select the correct
week, gradually increase
possible, and where old injuries
or biomechanical issues dont
RUNNING SHOE OPTIONS
1. Puma Speed Ignite NetFit Wn
R2 899
2. adidas UltraBoost X collection
preclude you, opt for neutral R2 799
shoes with normal cushioning
(avoid motion control stability
shoes if possible) with a low
3. Nik
R
ke A
Nike ir Zoo
Air Z
Zoomm Pegasus 3
34
1
heel-to-toe drop. Choose a
quality brand and get expert 2
advice when selecting the brand
and model. Biokineticists and
podiatrists are your best bet
3
for this advice. Dont just rely
on shop assistants who have of each session, until you are able
a rudimentary understanding of to run non-stop for the entire
human biomechanics. session. On rest days, cross-train
STEP 4: Kathleen suggests (swimming/stationary cycling), but
PFKPICHTKGPFRCTVPGTITQWR give your body adequate recovery
or running club to train with. time and include one or two rest
Start with a walk-run strategy, days each week, adds Kathleen.
heading out at least three times Continue with your mobility work
per week, with a days break on a daily basis, and add sport-
between each session. iVwVi}>}Vi
Start every session with a brisk 5-10 twice a week to strengthen the
minute walk and complete it with a muscles involved in running.
wiiV`>
the running component
As little as 10 minutes a day of core
and glute strength exercises... will help
reduce your risk of injury.
Other equipment you might need includes:
Comfortable running socks.
Running shorts or tights and a T-shirt or vest. You
might want to try running tops made from wicking fabrics
so that they dont become water-logged when you sweat
profusely.
A stopwatch. This is particularly useful when training
alone.
A waterproof running top. An inexpensive brightly
coloured, but breathable waterproof top will be available
at most sports stores.
#TGGEVQTDGNV is essential if you plan to run at dawn,
dusk or at night.
A GPS-enabled running watch and heart rate monitor to
>V}i>`wiii
 LOW PHIGH
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Carbs

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CHOCOLATE COCONUT PEANUT BUTTER VANILLA CUPCAKE

TRUSTYou Eat W

USN.CO.ZA USN SA @USNSA @USNSA

YOU CAN ALSO MANUFACTURED IN ACCREDITED FACILITIES, WHERE RELEVANT:
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USN.CO.ZA
 You need to enjoy being in the pool,
TRIATHLON on the bike and on the road, because if
you dont you will never have the drive to
achieve your goals.
laire Horner is a top

C elite triathlete and a

coach at My Training
Day (mytrainingday.com). She
explains that training for a
multi-discipline sport such as
triathlon requires hours and
hours of dedicated training,
no matter what distance you
choose to compete in. The
best advice I can therefore give
to someone starting out is to
ensure theyre getting into the
sport because they really want
to. You need to enjoy being in
the pool, on the bike and on
the road, because if you dont
you will never have the drive to
achieve your goals.
STEP 1: Invest in the best
equipment you can afford.
Equipment, especially running
shoes, can make or break a
triathlete, says Claire. Dont
cut corners on the quality of your
equipment. Rather buy the best
you can afford. Bikes and cycling
gear and accessories make up
the largest cost component of
the sport, and triathlon bikes and
equipment are generally more
expensive than standard cycling
gear. However, if you can afford
it, get a specialised triathlon bike.
The aerodynamic design and
equipment, such as deep-
sectioned rims or disc wheels can
make an enormous difference to
your times.
STEP 2: Find a group of
like-minded athletes to start
training with. Many coaches
will say that because triathlons
are an individual sport you
should do most of your training
on your own. However, I feel
the support offered by training
with a group really helps athletes
with motivation and pulls them
through the hard days, which can
be plentiful in this sport, adds
Claire.
STEP 3: (KPFCSWCNKGFEQCEJ
who can assist with training,
technique and equipment
choices. Periodised training is
imperative in a sport with such
high training loads, continues
Claire. She adds that weekend
warrior triathletes need a coach
to ensure that the little time they
have available for training during
the week and on weekends is
maximised.
STEP 4: Improve your
technique. According to Claire,
technique is vital for competent
swimming.
g
ing requires the
ocus on technique
and is normally the discipline
that takes the longest time to
STEP 5: Train hard, recov
hard. My athletes will neve
a long run and a long ride o
same day, even those with a full-
improve. She advises that time job and limited training time.
beginners start with pool swims, Recovery is very important, so
and progress to open water make sure you cycle your training
swims as race day approaches. days accordingly, says Claire.
In terms of running, a STEP 6: Dont neglect
combination for running and transitions. When competing
walking in the conditioning in the shorter distances its
phase of training is ideal. Start important to get quick transitions
with two minutes of running down. Use training days to work
and a one-minute walk interval, on your various
then progressively increase the transitions on a
running component until you regular basis,
are comfortable, suggests advises Claire.
Claire. However, dont just stick
to road work. Claire advises that
beginners eventually include
track work, in addition to other
forms of pacing and
speed work, as well
as endurance and
strength training.
In terms of
cycling, time in the
saddle is key, especially for
Ironman distances. And dont
leave out the hill work, she
suggests. If you have a triathlon
bike, train on it often to get
accustomed to the aerodynamic
riding position.

Xterra beginner tips:

Natia van Heerden is a former springbok gymnast who switched to triathlon and
promptly won the u/25 Xterra World Championship title in 2014. She is currently
training towards qualifying for the Ironman World Championships in Kona,
Hawaii.
5JGCFXKUGUVJCVTUVVKOGTUVCMGKVUNQY Dont expect to perform on your
w>Vi>}iiii`}>8i>ii/CMGUWTG
VJCV[QWUVC[J[FTCVGFDGHQTGCPFFWTKPIVJGTCEGStart at the back
if you are nervous about the swim. Take it easy, keep your breathing
steady and just enjoy the atmosphere! Get onto your mountain bike
and ride as many trails as possible, and also try to get at least four
sessions of running in per week. The run course is
usually very hot, technical and often underestimated. It
gets stressful out there on the bike. People are going
to charge up to you from behind, calling out track
or move. 5VC[ECNOCPFNGVVJGOMPQYVJCV[QWoNN
OQXGCUUQQPCUVJGTGoUCICRq
JOURNEY

MEALS

Personalised training in the palm of your hand.

Soon to be released. Visit: www.fiyre.com

FIYRE_APP FIYRE_APP FIYREAPP

 .co.za
SHOT AT Train Boutique Fitness www.train-gym BY www.boostgymwear.co.za
an_wffpro | SHOT BY Cindy Ellis | DRESSED
PERFORMED BY Logan Coleman @logancolem

8SuW
ITS TIME TO TAKE ACTION!

E E K
mmer Body
SLIM DOWN
IN THE NEXT 8 WEEKS WORKOUT STRUCTURE
SOMETHING AMAZING Superset circuit
DAY 1:
WILL START TO TAKE
SHAPE... YOUR BODY! DAY 2: Kettlebell circuit

MAKING PROGRESS
The key to keep progressing
towards your goal over the
next 8 weeks is to constantly
keep challenging your body
and forcing it to adapt to the
stress youre imposing on it.
DAY 3: Calorie-crushing
bodyweight HIT metcon
By increasing the stimulus every DAY 4: Dumbbell complex
second week, be it with greater
to guide
volume or more weight, we Check the progression tab in each workout
continue to stress the muscles in a you on how to keep makin g progress.
manner that will deliver continued
progress during the programme.

38 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

 DAY 1
3SODQRD BHQBSRHOW TO DO IT
%QORNGVGVJGTGSWKTGFTGRUQHVJGTUVGZGTEKUGKPVJG
UWRGTUGVVJGPOQXGKOOGFKCVGN[VQVJGPGZVGZGTEKUG
4GUVQPN[QPEGDQVJGZGTEKUGUKPVJGUWRGTUGVJCXG
DGGPEQORNGVGF4GUVWRVQOKPWVGCPFTGRGCVVJG
UWRGTUGVHQTVJGTGSWKTGFCOQWPVQHUGVU

THE MOVES
Superset 1: $CPFGFUSWCVU ETCDYCNMU

Superset 2: 2WUJRTGUU DGPVQXGTTGXGTUG[GU

Superset 3: &GCFNKHVU FGEKVUVKHHNGIIGFFGCFNKHV

Superset 4: %CDNGEWTNU ECDNGQXGTJGCFGZVGPUKQPU

PROGRESSIONS
WEEKS WEEKS WEEKS WEEKS
1 & 2: 3 & 4: 5 & 6: 7 & 8:
8 REPS PER 10 REPS PER 12 REPS PER 15 REPS PER
EXERCISE. EXERCISE. EXERCISE. EXERCISE.
3 SETS 3 SETS 3 SETS 3 SETS

Form tip:
Push out your
knees to resist the tension of
the band. Ensure that your knees
do not collapse inward during
the squat.

Form tip:
Look straight ahead, and keep your
torso as upright as possible, with you
lower back slightly arched.
SUPERSET 1

BANDED SQUATS CRAB WALK

The Move: Stand upright with a looped The Move: With the looped band positioned just above your
band positioned just above your knees. knees and your feet shoulder-width apart with tension on the
Position your feet hip-width apart, ensuring band, drop into a half squat with bent knees and hips pushed
slight tension is created on the band. Engage back. Take a step to the side with one leg while remaining in
your core and bend your knees slightly. Hinge the half squat position. When your leading foot lands, bring the
>i]yiii>`` ii}i>>}iiL>`,ii>vi
}i`iy,ii} required steps on one side before performing the move on the
Lii`}>`ii other side to return back to the starting position.
 DAY 1

SUPERSET 2 p
iiL>Vy>>`>Vi
horizontal as possible.

A B A B

V V
PUSH PRESS BEN
NT-OVER REVERSE FLYES
The Move: Hold dumbbells in either hand at the front of your The MMove: With dumbbells in each hand, bend
shoulders. Dip down slightly, then rise back up, pressing the your knees and bend over at the hips. ,>i
`LLi > ` > >i v ii`i` your upper arms to the side, until your elbows are
overhead. Lower the dumbbells back down and repeat. at shoulder height.

SUPERSET 3
F p
Keep your
DEADLIFTS i torso as upright
The Move: Grip the bar with an overhand as possible,
maintaining
grip, with hands just wider than shoulder- the arch in
width apart. Sit your hips down and back. your back and
Your shoulders should be directly above the a braced core
L> >` i L> >}> ,i throughout the
L ii`} >` ii
>V movement.
your glutes as you rise up, keeping the bar
close to your legs. Finish with your hips
locked out. Sit your hips back and bend your
knees to return to the starting position.

DEFICIT STIFF-LEGGED ii
DEADLIFT
The Move: Stand on a step, with a slight
bend in your knees, holding a barbell.
i i i} ` i y L
bending at your waist. Lower the weight as
low as you can while maintaining the slight
bend in your knees. Contract your glutes
forcefully to return to the starting
position and repeat.
B A
A B

40 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

SUPERSET 4
Summer
slim-down
supplement
plan

What: WHEY PROTEIN

A B
When: On waking and after
training
CABLE CURLS
The Move:e Att h the rope attachment to the Supplement tip: Split your
low pulley. With your elbows at your sides, curl daily whey dose (normally two
i i vi> >i iV> i` scoops) have one scoop
your arms and repeat for the required reps. when you wake up and another
after training.

What: THERMOGENIC FAT

BURNER
CABLE OVERHEAD When: Before morning cardio
EXTENSIONS Why: Typically contain
The Move: Stand facing away from ingredients that boost
a low pulley with the cable behind thermogenesis (the
your neck, holding a rope attachment production of body heat),
with a neutral grip. Position your increase activity levels due
iL >Li i>` i` to hyperactivity, reduce
appetite and boost fat
elbows overhead until your arms are
>} i iL i i
forearms down again.
p metabolism for energy
production.
Allow the cable to
pull back the arms
while maintaining What: MULTIVITAMIN,
control. MINERAL COMPLEX
AND ESSENTIAL
FATTY ACIDS (EFAS)
When: After breakfast

What: FAT LOSS COMPLEX

- L-carnitine, chromium
picolinate and
hydroxycitric acid (HCA)
When: Before afternoon weight
training

What: CONJUGATED
LINOLEIC ACID (CLA)
When: After dinner
Why: Improves fat loss and body
composition, as it inhibits
the lipoprotein lipase
enzyme, which plays an
integral role in the storage
of body fat. As a result fatty
acids tend to be diverted to
muscle cells, where they
are preferentially burnt
for fuel.
A B

XXXmUOFTTNBHDP[B 41
+DKDADKK BHQBS
HOW TO DO IT
Complete the required reps of
GCEJGZGTEKUGQPDQVJUKFGUYKVJ
PQTGUVDGVYGGPUGVUThat is 1
circuit.4GUVWRVQUGEQPFU
DGVYGGPEKTEWKVU

THE MOVES
Exercise 1: 5KPINGCTOQXGTCJGCF
TGXGTUGNWPIG

Exercise 2: 1PGCTOUYKPIU

Exercise 3: 9KPFOKNNU

Exercise 4: -GVVNGDGNNUPCVEJ
CPFRTGUU

PROGRESSIONS
To advance your results, make the
following weekly changes:
WEEKS 1 & 2: WEEKS 5 & 6:
12 REPS PER 15 REPS PER
SIDE, PER SIDE, PER
EXERCISE. EXERCISE.
COMPLETE 3 COMPLETE 4
ROUNDS OF THE ROUNDS OF
CIRCUIT. THE CIRCUIT.

WEEKS 3 & 4: WEEKS 7 & 8:

15 REPS PER 15 REPS PER
SIDE, PER SIDE, PER
EXERCISE. EXERCISE.
COMPLETE 3 COMPLETE 5
ROUNDS OF THE ROUNDS OF
CIRCUIT. THE CIRCUIT.
EXERCISE 1

SINGLE-ARM
OVERHEAD
REVERSE LUNGE
The Move: Hold a kettlebell in
one hand. Clean it up into an
extended overhead position.
Brace your core as you take a step
back with the leg on the same
`i i i ii >` v i
leading leg to drop down into a
}i i` i >` ii
of your loaded leg to return to
the upright position, bringing the
>} i} L>V ,ii> i
movement on other side.

42 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

 KETTLEBELL SNATCH
EXERCISE 2

EXERCISE 4
AND PRESS
The Move: Stand holding a kettlebell
in one hand, with your feet placed
shoulder-width apart and your toes
pointing slightly outward. Position the
iiLi i y Liii vii
Squat down and grasp the handle, keeping
your arm straight and your shoulder over
the bell. Pull the bell
L ii`}
hips and knees. As
you do so, shrug your
shoulder and pull the
bell up with your arm.
As it rises up, allow it
to rotate around your
hand. Catch the bell
at shoulder height as
you dip into a semi
> i` >
standing position as
you press the
bell overhead.
,i
to the
starting
position
and
A B repeat.
A

ONE-ARM SWINGS
The Move: Hold the kettlebell on the handle with one hand. Swing the kettlebell up by
driving through your hips to generate the power for the swing phase. Swing the kettlebell up to
chest height, until your arm is parallel to the ground. Allow the kettlebell to fall between your
i} Livi iiV} i ii ii> i ii ,ii> i i >

Form tip:
EXERCISE 3

Keep your eyes on

the kettlebell as
you perform the
side bend.

WINDMILLS
The Move: Clean and B
press a kettlebell
overhead, rotating
your wrist as you do
so that your palm
faces forward and
the bell rests on the
back of your hand.
Keep the arm holding
the bell locked out as
you push your glutes
out on the same side
and bend at the hip.
Continue to lean
over slowly until you
V> V i y
with your free hand.
,iii i C
back to the starting
position and repeat.

A B UOFTTNBHDP[B 43
 DAY 3
#@KNQHD BQSRGHMFANCVTDHFG()4
STATION 1
HOW TO DO IT
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OKPWVG QP VJG OKPWVG
'/1/
1PEG EQORNGVG TGUV HQT VJG
TGOCKPFGT QH VJG OKPWVG
%QPVKPWG HQT  OKPWVGU RGT UVCVKQP

THE MOVES
STATION 1: 2N[Q EQORNGZ LWOR USWCV
LWOR NWPIGU VWEM LWOR A B

STATION 2: 2WUJWR VQ 6TQVCVKQPU

PLYO COMPLEX: JUMP SQUAT + JUMP
STATION 3: 5KVWR VQ JKR VJTWUV LUNGES + TUCK JUMP
The Move: A. Squat down.*>`>`iy>i
STATION 4: $GCT ETCYN YCNMQWV the jumping motion. Jump straight up, keeping your spine, hips and knees in
a straight line. Land back into a squat position. B. Immediately jump back
STATION 5: 2NCPM JQRQWVU TWPPGTU into the air and move your legs into a split squat position. Land in a deep
lunge. Jump upwards and quickly switch the position of your feet in mid-air
PROGRESSIONS to land in a deep lunge, leading with the opposite leg. After lunging on both
sides, return to a standing position. C. Drop down into a semi-squat, before
i`}>`>}>V>viii>iiy]>i
WEEKS 1 & 2: WEEKS 5 & 6:
knees up and tuck them into your torso. Land softly on bent knees and repeat
10 REPS EMOM 15 REPS EMOM
the movement sequence.
WEEKS 3 & 4: WEEKS 7 & 8: C
12 REPS EMOM 20 REPS EMOM.

p
STATION 2

Keep your abs and

core braced, and
maintain alignment
with the head and neck

PUSH-UP TO T-ROTATIONS
The Move: Drop down into a straight-arm plank position.i
elbows and lower your torso down to the ground to perform a push-up.
B. i` iL i v i >} i
up, shift your weight onto one straightened arm as you lift the other arm
and rotate your torso outwards. C. ,>i >vii`i`
and pointing directly upwards. Lower it back down, perform another
B push-up, then repeat the T-rotation on the other side.

44 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

 STATION 3
SIT-UP TO HIP THRUST
The Move: Lay on your back, with
5 Steps to clean up your winter diet
[QWTHGGVCVQPVJGQQT,>i
torso as high as possible by bending at
the waist and hips. Try to reach a near
}i,ii>}
position, ensuring that the back of
your shoulders make contact with the
ground or mat. Drive through your feet
and engage your glutes to drive your 1. Cut out all 2. Avoid hidden 3. Control 4. Consider carbs. 5. Manipulate
hips up to perform a hip thrust. Drop added sugar. calories. portions. Switch starchy your macros.
your hips back down and repeat. Dont add Butter, cream, Count your carbs to more Be strategic
sugar to sauces and calories to wL i>v when you choose
anything, other indulgent ensure you veg options. to eat most
and avoid ingredients create a slight of your carbs.
sweetened in common `iwV After training
foodstuffs. winter recipes your is the ideal
add additional diet, time. Before
calories to every while really intense
meal. Also, ditch burning sessions is
processed foods additional another ideal
which contain calories during time for an
unhealthy fats. training. energy boost.

A
STATION 4

B
A

BEAR CRAWL
WITH WALK-OUT
The Move: Drop onto all fours with your hands
directly under your shoulders. Lift your hips and
rise up onto your feet. Move one leg forward,
then the other towards your arms. Take two bear
crawl steps per side. When your knees are close
to your elbows, walk your hands out until you are
i ii`i` Vi >}> >` ii>
C the movement sequence. B
STATION 5

PLANK HOP-OUTS TO RUNNERS

The Move: From an extended plank position with your position, then perform 5 knee drives with each leg,
feet positioned hip-width apart, hop your legs out to the thrusting your knees forward under your body in an
side into a wide stance. Hop them back in to the starting alternating fashion to complete the runners.

A B C

XXXmUOFTTNBHDP[B 45
DAY 4
$SLAADKK BNLOKDU
HOW TO DO IT
2GTHQTOCUOCP[TGRUCURQUUKDNG

#/4#2 KP VJG VKOG CNNQECVGF HQT GCEJ
GZGTEKUG %QORNGVG CNN  GZGTEKUGU VJCV
Fo m tip
EXERCISE 1
Drive through
OCMGU WR  TQWPF your entire foot
to ensure you C
THE MOVES dont fall forward
your feet
should remain
EXERCISE 1: -KPI MQPIU y>iy

EXERCISE 2: (TQPVNQCFGF IQQF

OQTPKPI YKVJ DGPVQXGT FWODDGNN TQYU

EXERCISE 3: 2WNN EQORNGZ s UWOQ

FGCFNKHV WRTKIJV TQY FWODDGNN EWTNU

EXERCISE 4: 5KPINGCTO FWODDGNN

UPCVEJ
B

PROGRESSIONS
KING KONGS
WEEKS 1 & 2: WEEKS 5 & 6: he Movee: Place dumbbells between your legs, which should be wider
AMRAP 20 AMRAP 40 than shoulder-width apart. Bend your knees, lowering yourself to the
SECONDS  SECONDS  y } >i >>i i }` >L i `LLi
SECONDS REST SECONDS REST using a neutral grip, with both arms positioned inside your knees. From a
PER EXERCISE. PER EXERCISE. stabilissed, deep squat position, deadlift the dumbbells by straightening
COMPLETE 4 COMPLETE 5 your legs and driving your hips upwards. In the upright position, curl the
ROUNDS ROUNDS weightss up to your shoulders in a hammer curl movement, maintaining a
neutral grip. At the top of the movement, press the weights up overhead
WEEKS 3 & 4: WEEKS 7 & 8: to complete a dumbbell press. Lower the dumbbells back down to the
AMRAP 30 AMRAP 50 A starting position and repeat for the required reps.
SECONDS  SECONDS 
SECONDS REST SECONDS REST
PER EXERCISE. PER EXERCISE.
COMPLETE 4 COMPLETE 5
ROUNDS ROUNDS
FRONT-LOADED GOOD MORNING WITH BENT-OVER
DUMBBELL ROWS
*AMRAP = AS MANY REPS AS POSSIBLE
The Move: Stand upright holding dumbbells in that they hang directly below you with your arms
either hand. Pull the dumbbells up and in to ii`V> iy,i`LLi
your chest, into the front-loaded position. With up to your upper rib cage, keeping your elbows
EXERCISE 2

your feet hip-width apart, with a slight bend in your
knees, hinge forward at the hips, keeping your legs
in the same position. Stop when your upper body
>Li>>iiyiLii }i>`>iii`>`
position, lower the dumbbells down so
close to your body. Lower the dumbbells back
down to the starting position, then return them to
the front-loaded position at chest level. Engage
return to the starting position. Thats one rep.

&/2-
Ensure that your
head and neck
remain in a neutral
position.

A B C D

46 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

 SINGLE-ARM DUMBBELL
EXERCISE 3

EXERCISE 4
PULL COMPLEX: SNATCH
SUMO DEADLIFT + UPRIGHT ROW + DUMBBELL CURLS The Move: Stand with a dumbbell in one
hand. Dip down, dropping the dumbbell
The Move: 5GV WR YKVJ VJG FWODDGNNU RNCEGF QP VJG QQT DGVYGGP [QWT NGIU YKVJ [QWT between your legs. Pull the dumbbell up
feet wider than hip-width apart and toes pointing out. Squat down by bending your knees >`ii>`Lii`}>`
>` } L>V > > `LLi ii >` i } vii knees forcefully. Catch the dumbbell
>` ii` ii >` i ` ] i `LLi V] at arms length overhead in a semi-squat
keeping your elbows above your wrists. Lower the dumbbells down. Perform a double-arm position. Lower the dumbbell back down,
i ii`i`  >i `i>`v >`
`LLi V] i i > switch hands and repeat the movement

V
repeat the movement sequence. with the other arm.

A B

Keep your core

engaged throughout
the movement.

C D C

TNBHDP[B 47
7
live strong

S&C work not

only changed
me physically,
but the mental
strength Ive
gained has been
transformative.

HOW STRENGTH TRAINING

CHANGED MY LIFE
Off the Grid (OTG) Traci-Lee Zima Arenea Becker Jo Hill
Athletic is an Ive always had Im a powerlifter who comes Ive always
institution, not only in big shoulders from a competitive Figure been active, but
the North Coast town and a broad back background. I started training never had the
of Umhlanga Rocks from years of `i}`>Viwii> EQPFGPEGVQ
where its located, swimming at school. ago. I had a relatively good participate in
but throughout My fear of lifting heavy was that w}i>i>}ii}]L team sports.
South Africa, where my back and shoulders would under Lils guidance Ive elevated Then I found Lil, and strength
it is highly respected get bigger and Id become my power-to-weight ratio while training. S&C work not only
in the strength & butch (again). After numerous >>}w}i]V changed me physically, but the
conditioning (S&C) chats with Lil, I decided to important to me. Training for mental strength Ive gained
community. Lil is the trust her and trust the system! strength improved my physique has been transformative. Lil
founder and driving v}i>i}`iwi tenfold. I took a whole new was someone who I saw as
force behind the brand changed my body, but for the package to the competitive having the perfect physique,
and is, Im sure you better, along with my mind stage following a transformation along with an exemplary
know by now, a staunch >`Vw`iVi>`i thats been nothing short of attitude towards training, and
CFXQECVGQHVJGDGPGVU female athletes are walking phenomenal I placed second undeniable strength. I contacted
of strength training for examples that lifting heavy wont at WFF World Champs in 2015 her in the hopes that she could
women, whatever their make you big! I have no doubt and Im currently preparing for help me get the toned look I
goals my be. But instead that strength training is the best Powerlifting World Champs in wanted. I expected her to tell
of merely taking her way forward. September, after taking gold and me to start each morning with
word for it, we asked breaking a world record in my fasted cardio and end each day
OTG clients to give us The only regret I weight category at Nationals. with a long run, but she didnt.
their perspective on how have is that I didnt She introduced me to weights
S&C changed their heavy weights; weights Id
lives ed. start sooner. never have thought I could lift.
She pushed me to do push-ups
not girly push-ups, but proper
Louise Van Niekerk push-ups. She introduced me
LIVE STRONG, By Lil Bianchi Kimble, Ive been with Lil and OTG since 2015. Two
head coach & owner of OTG Athletic. to compound lifts: the squat,
World Champion powerlifter, deadlift years down the line my body has completely deadlift and bench press, and
world record holder and addict of transformed, and I feel stronger, both physically and
defying the human condition. theyve made all the difference.
mentally.

48 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

formQR

TWO-ARM OVERHEAD be spot on...

KETTLEBELL SQUAT
We love squat variations! HANDS: Hold
the kettlebells
with a regular
They keep our training fresh and interesting, without having
grip the top
to skip out on the most effective exercise we can do in corner of the
the gym. In this way we keep making gains, while also handle should
sit in the palm of
challenging our bodies and minds to master new moves. your hand, with
the kettlebell
positioned on the
KETTLEBELLS: Keep the
outside of your
kettlebells locked out in
arm.
-@RDQD position above your head throughout
the movement.
h h t

RHMFKD @QL ARMS: Keep

NDQGD@C HEAD AND NECK:

Maintain alignment in your
your elbows
locked (not

RPS@ADENQD head, neck and spine, with your

head up and your gaze cast
locked out) and
arms directly

@DLOHMFD forward. overhead.

CNSAKD @QL
DQRHNM BACK:
Keep your spine in a neutral
CHEST: Keep
your chest up
position and back straight. throughout the
Squeeze your upper back. movement.

WHAT IT WORKS
+ORTQXGUGZKDKNKV[ and VJQTCEKE
JKRCPFUJQWNFGTOQDKNKV[ while
also building a UVTQPIGTNQYGTDCEM
INWVGUCPFSWCFU and developing
overall functional strength.
The overhead position of the
bells also ensures OQTGEQTGCPF
UVCDKNKUGTOWUENGUCTGKPEQTRQTCVGF
and engaged to limit unnecessary
movement. The JGCTVCNUQJCUVQ
YQTMJCTFGT to pump blood to the
arms when they are above the head.
Performed by Nicole Warburg Dressed by Puma
TO START: Hold a Clean and press the
kettlebell in either kettlebells with both
hand, in the top arms, rotating your
corner, with an wrist as you do so.
overhand grip (palms With arms extended
facing you). and the kettlebells
Stand upright with overhead, you are
your feet positioned ready to start the
hip-width apart. exercise.
TORSO:
Keep your upper body upright and ABDOMINALS: Keep
chest tall. Maintain an engaged core your core muscles braced
throughout the exercise. throughout the exercise.
HIPS:
Hinge at the hips and lower
yourself down toward the
ground by moving your glutes
back and down. KNEES: Bend
your knees to
descend into
a deep squat.
Ensure your knees
move outward in
the same direction
CAUTION: If the as your feet.
kettlebells fall forward
during the descent into
FEET: Use a wide stance with your feet
the deep squat
pointing slightly outward. Maintain
position then either
ViiV>Viy}
your upper back and/ all phases of the squat, with an equal
or shoulder mobility needs to distribution of weight through your forefoot
be improved or your squatting and heel. Press through the heel and
technique is incorrect. forefoot to return to the upright position.

50 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

cross
LIFE LESSONS
LEARNT THROUGH
#QN&
$NMRDKD
My experiences within the CrossFit
community have helped me realise
that I cant settle on anything in
life, whether its love, work, life
or sport. As long as I know I can
do better, Ill never stop trying to
improve. Even in my marriage, as
soon as I feel like were settling into a
holding pattern, so to speak, I push
VQMGGRVJKPIUOQXKPIHQTYCTF
(D@KV#NLODHNM
Another lesson worth sharing, especially
COQPIYQOGPKUVJGDGPGVVJCVUQOG
healthy competition can have on your
results. Women tend to be more social,
even in their training. CrossFit culture is built
around competition, though, be it against
others or against the clock, which helps to
push you. Every day in your training, be
it an hour in the box, running a 5k, losing
weight, or even if you want to make it to the
Games, theres always someone to compete
against, even if thats yourself. Through this
competition you soon realise that youre
capable of so much more, and it gives you
VJGEQPFGPEGVQVCMGQPPGYEJCNNGPIGU
CPFVT[PGYVJKPIU
Africas Fittest Woman, Celeste
MacIntosh, is a highly renowned CrossFit
competitor who continues to break
barriers within her arena. She trains six
to seven hours a day, and aims for a top
10 finish at Regionals in 2018.
52 SEPTEMBER - OCTOBER  ] XXXmUOFTTNBHDP[B
epending on how you choose to look (and learn) from
D preparing for and competing in competitive CrossFit, the
discipline holds a number of lessons that are applicable to
everyday life. It has taught me many things, both about myself and
about how best to approach every facet of life.
"K@WD8NSQ/TM0@ 0SRG0@R8NSQ,HLR
My CrossFit journey has taught me the
value of blazing your own path, and that Along similar lines, competitive
you can reach the same point without CrossFit has helped me to realise
following the conventional route. My that many of our so-called limits are
friends always tell me that Im not ordinary, self-imposed. If a mother of three who
which is borne out in my approach to
CrossFit. Im often asked why cant you just
be normal?, but I cant be ordinary because
works full time, yet is still able to train
enough to snatch 90 kilos or crush
Murph (a WOD for time 1-mile run,
it scares the hell out of me. Thats why I chose 100 pull-ups, 200 push-ups, 300 squats
iVi>iiw>i` and another 1-mile run), VJGPYJCV
competing. Instead of going to a traditional GZEWUGFQ[QWJCXGHQTPQVCVNGCUV
box, where I would jump in on the WODs trying?
and be discovered and asked to compete,
I chose to work out at The Yard Athletic, a
strength and conditioning facility, training with
powerlifters and Olympic lifters to perfect my &HMC 8NSQ "@K@MBD
iViw]>`i`LiV>ii Lastly, my CrossFit experience has taught
best female CrossFit athlete in Africa, without me the value of balance. As I shared in
iiLi}>v>>vw>iL/ my previous column, I trained myself into
approach meant I never learnt the bad habits the ground and paid the price. Being a
that often creep in during the traditional competitive person means it can often
group class structure in boxes. be all CrossFit, all the time, which meant
I would take it with me into every aspect
%QORGVKVKQPgives you of life. You need to separate your worlds,
though. You need balance. Now that Ive
VJGEQPFGPEG to take on compartmentalised my life, with the ability to
PGYEJCNNGPIGUCPF try leave training at the gym, I feel so much more
at ease. Make sure to take breaks and to
PGYVJKPIU relax, as being too strict is unsustainable.
 #KEEPGOING

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54 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

strengthworkout

A GET STRONG FIRST

OACH WILL ALWAYS DELIVER
THE RESULTS YOURE AFTER

BY Lil Bianchi Kimble, strength and conditioning coach and founder of OTG Athletic
PERFORMED BY Lil Bianchi Kimble | SHOT BY Slade Pure Studios | SHOT AT OTG Athletic, Umhlanga Rocks

STRENGTH
MOVES
RTKPEKRNG UJQWNF WPFGTRKP
GXGT[ HQTO QH VTCKPKPI HTQO
HWPEVKQPCN GZGTEKUG HQT GXGT[QPG DG
VJG[ JQWUGYKXGU RTQHGUUKQPCNU QT C
OGODGT QH C URGEKCN RQRWNCVKQP VQ
RGTHQTOCPEG VTCKPKPI HQT CVJNGVGU QT
HQT RJ[UKSWG GPJCPEGOGPV
/> LiV>i i} L` i v`>
needed for the effective development of
every other physical characteristic or quality.
PROGRAMMING STRENGTH
#EEQTFKPIN[KVoUKORQTVCPVVQOCMG and power, aim to perform 4-5 sets and
UVTGPIVJYQTMVJGHQWPFCVKQPQH[QWT limit reps to 3-5 per set (your percentage of
RTQITCOOGThat means starting any new weight will depend on your rate of perceived
}>i>>ivi}L>i` exertion). However, this is merely a general
work and then maintaining that strength with guideline as strength training programming
a selection of exercises included in more }iVwV``>ii`
>}`iiv>iLivi
iVwV>ivi}>i/
general population looking to improve their
`Li`i>i>viiVi`
strength, the general loading pattern for a
sessions when your nervous system is not
Li}i`}>ii>iV`
taxed and you have fuel in the tank.
something like this:
7ivVL`}i}

WEAK AT LIFE EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6

Whatever your goal, be it to get leaner,
SUMO / 70% 75% 80% 85% 90% Deload
VVGTHCUVGTOQTGGZRNQUKXGUVTQPIGTQT JEFFERSON of 1RM of 1RM of 1RM of 1RM of 1RM 60%
LWUVVKPVQ[QWTUMKPP[LGCPU[QWPGGFVQ DEADLIFT 5x5 5x4 5x3 5x2 5x1 of 1RM
IGVUVTQPITUVThere are a myriad reasons 5x1
for this, not least of which is the fact that
ZERCHER 55% 60% 65% 70% 75% 50%
modern life makes us weak. SQUAT of 1RM of 1RM of 1RM of 1RM of 1RM of 1RM
That means that if we dont invest the 3x6 3x6 3x6 3x6 3x6 3x1
iv}i}w]iLi VIKING 70% 80% 90% 70% 90% 95%
ii/>LiV>i} PUSH of 1RM of 1RM of 1RM of 1RM of 1RM of 1RM
Vi>iii`i`>LiiL`] PRESS 3x8 3x6 3x3 3x8 3x3 3x2
particularly during periods of repetitive force KETTLEBELL 70% 80% 90% 70% 90% 95%
or prolonged stress, whether thats training SNATCH of 1RM of 1RM of 1RM of 1RM of 1RM of 1RM
in the gym, running a race, or simply going 3x8 3x6 3x3 3x8 3x3 3x2
>L`>i
Strength training also helps to develop all You can split these lifts over four days and follow each lift with exercises that will assist the
i}ViL`]v > v L `ii} i} i>i >i> (QT GZCORNG VJKU EQWNF KPENWFG
joints and joint tissues, to ligaments and Sumo 5x5 Conventional 3x8 Barbell 3 x 8/8 Back 3 x 15
tendons. Without adequate strength well deadlift deadlift lunge extensions
>LiiivwVi]Vi>i
i>}LiiivviVi]>i Zercher squat 3x6 Barbell high 5x7 Barbell good 3 x 10 Calf raises 3 x 15
what your aim is. bar squat mornings

56 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

 .+.5#;5 The
sumo deadlift has the
L}}iV>i
SUMO DEADLIFT everyday movements
and lifting styles, and
*1961&1+6 Stand in front of a
is a great option for
>`i`L>Li*>Vivii>`i
taking the stress off
stance, with your toes pointing outwards.
iL>i>
>iL>Liiii}}>
a conventional deadlift
mixed grip that is slightly narrower than
imposes.
shoulder-width apart. Drop your hips
down until your thighs are parallel to
iy>>Li`]`ii>
]viL>L`}
legs and hips upwards through your feet.
iiV>`L>V>}
>v]}`iL>V>
the top of the lift.

Keep your back

straight and your
knees pointed in the
same direction as
your feet.

THIS VARIATION
IS MORE
TECHNICAL
THAN THE
CONVENTIONAL
DEADLIFT AND
REQUIRES
MORE GLUTE
RECRUITMENT
AND HIP
564'0)6*q
 THIS SQUAT
VARIATION PLACES
THE LOAD IN FRONT
OF YOUR BODY,
.+.5#;5This is one WHICH ALLOWS FOR
of my favourite squat
movements as I like to
A MORE UPRIGHT
ViL>V>`i 61451215+6+10
Zercher is a pretty simple
move to execute.
IT ALSO TEACHES
YOU TO PUSH YOUR
KNEES OUT AND
$7/$#%-q

ZERCHER SQUAT
*1961&1+6Rack and stack a
L>Li>i>i}>Lii
>LLiiVi>> Due to the bar being
>V*vi>`ii axially loaded there is no
L>]iL>Vi``i compressive force on the
width apart. Cross your wrists and pull spine, and the fact that the
iL>Vi>}>L`v load is carried in the front
iL>>i} of the body makes for a
of your forearms. Take a step away safe deep squat that trains
from the rack and position your legs
all the muscles commonly
shoulder-width apart with your toes
pointing out slightly. Hinge at the hips
activated during the
>`Li`iii>`] standard movement,
keeping your head and chest up as you which means tons of
`*}iiv posterior chain activation.
as you extend your hips and knees to
return to the upright starting position.

58 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

 VIKING PUSH PRESS
*1961&1+6*>Viii`v
L>Li]i>V>`i`i`i
opposite the anchor point, securely
against the wall, or in pivot anchors.
>Li>`i`i`vi>VL>Li
with a pronated grip. Stand with your
vii`i`>>]Li`}
slightly at the knees while pushing your
}iL>V->iLL
your side with your wrist up near your
shoulder. Brace your core and press
your arms up.

.+.5#;5I love this

movement as it allows you
to press with a pronated
grip, which means you can
handle heavier loads without
aggravating your rotator
cuffs. It hits your front delts
i>vLV]i
training the entire shoulder
girdle. In my opinion, this
is the king of shoulder
iiVi]L>i
done.

THIS VARIATION BLENDS

SHOULDER MOBILITY Y AND CORE STABILITY, ALLOWING
THE SCAPULA TO MOVE FREELY WHILE ALSO GETTING
/14'%14'4'%47+6/'06q

^^^[ULZZOPZJVaH 59
 AN EXCELLENT MOVEMENT
THAT BUILDS TOTAL BODY
STRENGTH AND EXPLOSIVE
POWER FROM THE GROUND UP

This unilateral
movement builds
solid shoulder
strength.
.+.5#;5Due to
the need to slow the
movement down at
the top end of the drill,
ii>}wV>
amount of work done in
and around the shoulder
joint.

KETTLEBELL SNATCH
*1961&1+6 *>Vi>i>
iiLiiyLiii
i}}i>i>`Li`
ii``>Li>`i
with an overhand grip. Keep your
arm straight and your shoulder over
iiiLi
i>iiiLi
vviyLii`}
and knees. As you do so, shrug your
`i>`iiiLi
with your arm. As you rise up, press
iiiLiii>`
>i>`>`
>V
iiiLi>`ii}>
you dip into a squat. Extend up into
a standing position, keeping the
iiLiiVi`ii>`
position.
.+.5#;5I love
this unconventional
deadlift as it hits JEFFERSON DEADLIFT
a lot of areas that
are missing in most *1961&1+6 *>Vi>>`i`L>Li
peoples trained iy->``iiL>>`i
movement patterns. stance. Drop down and grasp it with one
I use this movement >`vvL`>`ii
often with clients who >`Li`iiL>V>}
}}iL>V as you slowly extend your hips and knees
issues as it allows viL>Livviy"Vii
more compressive }]`iL>v>vi
force and imposes iV`Livi>`i
fewer shearing forces to the starting position.
iiL>V

ITS POSSIBLY THE BEST

MOVEMENT FOR CORE
STABILITY AND HIP
&74#$+.+6;q

XXXmUOFTTNBHDP[B 61
BY Gemma Oberholzer

With just a few small, smart tweaks,

you can party all night long and stave
off the post party boozy-blues the
next day to still feel great.

ULTIMATE
GIRLS NIGHT OUT
GUIDE
ho doesnt love a SETTING THE SCENE HYDRATE LIKE ITS YOUR

W good girls night

out? Drinks, friends,
memories you may, or may not
Youve organised a long overdue girls
PKIJV QWV YKVJ XG HTKGPFU HQT (TKFC[
9i v }} > i
i }ii >` i >}i
JOB
Those frequent bathroom
trips and hours spent
standing in the line for the
remember... { >}i iVi >` i ladies loo arent a coincidence.
but after all the fun and once all 7i x> `> }] i>` V > `iV >` vi
the glitter has settled, its not v } i i L i i i] i>i > i > `
uncommon for us to use those }i `ii` >` i>` vv i } >i v `i`> v} >
i} > i>} } `} /> }
many tequila shots as an excuse >i vii}` i` i `> }
to make poor food (and life) ii] L > i L i>L i > >i iv >
decisions. >i v i v i i> ` L y` >` iiVi
wi` } } v V>i i` V} >i So make sure to consume 500ml to 1L
i}i >` } i i ii i i`iVi } ] >i i >> more liquid than you would normally,
v i >i } v>v` L}i ii` > }i i ii i> ii i v v > >i] V>ivii
Li` y `i ii` >i }] >` >}i >}i Vi } i y>i` ` ] iL> i>]>
Li i V>i 7 > vi >] > i} >` L>V >i i i> iiVi i>Vii `
i>] V> > > } } >` V>i L / ii] VV>}
>i vv i > LLii >`>`vi> (D@K G@BJ Herbal teas, such as green tea,
i`>vii}i> have been shown to promote liver health and
wellbeing, and are a great and tasty way to
potentially help buffer the negative effects of
Getting an early-morning workout in will not alcohol consumption on the body.
only raise your feel-good endorphin levels,
but also helps boost your metabolism to make
room for some of those extra liquid calories
you intend on consuming later.
EAT CLEAN
If you know youre going to be going out }vwV>>iV>i SNACK
KPVJGGXGPKPICRTQCEVKXGCPFDGPGEKCN `ii]i`iwViv`>i SMART
nutrition strategy is to make clean food ii>`i>Li>ivii} Regular
and meal choices go for options that are ii}>`}}"v>i alcohol
packed with micronutrients, but are less L>>Vi`>`>} consumption
calorie dense/Vi>ii}}i >i`>]viLi>`i can
vii>V>i>Vi ii]>Vi`i}}>`>V>` depress
>iii} i>]>>Lv}vi` your
*Vii`>`}iwi`v`]V ii}]viLii>`> bodys immune
> >i i > `> }v}>>>`ii` system and wreak havoc with your
hormones.,>v>`i}i>Li>i
>ii>Vi`vv
Opt for a well-balanced >]i>>`>`>>
and nutritious start >VVi>Viviii}>i
ivviV
to your morning with v>i}]ii>
>>}>i>`wLi]V
poac eggs and i>iV>i>`>i`
avoo ado o rye
ry toast >`iivii}vv}i
*>Vi`>ii}i>LiV`j
iiii`Li>`
iiVi>`>ii
iviVi>}>V

LIGHT LUNCH
Keep lunch light
AVOID THOSE KANKLES >}i`}>`L>
and simple.
-}v}i`i`vi]Li> wviii}

i>i>
`i>iV>>vwV]V> i
i>`VV>>`]Lii] "NMSR HO Take full advantage of casual V>}i`
i>iiiivii>` Fridays and wear flats or pumps to
VVii>
>i ii>iviiLi> work. This way you spare your
Liiv>`>
}>>` iii]>i> feet for the killer heels you plan
>VV>`>i}i>Li
`i`}ViV>> on wearing on your night out.
>>`]L`i>iVi
i`L}>] >ii>>>`>

HELLO HAPPY HOUR! It can be tempting to head straight from the

It can be tempting to head straight from
VJG QHEG VQ VJG RTGRCTV[ OGGVWR URQV QHEG to the pre-party meet-up spot for happy
HQT JCRR[ JQWT DWV TUV FQPoV HQTIGV VQ
eat dinner. 7ii > >`i i >i v
JQWTDWVTUVdont forget to eat dinner.
}} `} > i >V]
>` ii i` i
7 > `iVi i> >V]
> >V Vi` V ii
L`i> >` >> > i
vi L `>` i v ii
/ Vi > }i >` i>
v>L>i` i> Livi `} /
i i`Vi Vi i Li>` >`]
> i `i> }>V i}]
L ii i V> >> V
i >i > V L` >LL >V
}i> >] > w v
VVi] >i` > > i} v }ii
i}i>Li >` >

&CG@BJSqueeze over some fresh

lemon or lime to add a citrusy zing to your
meal as well as help alkalise the body. For
additional liver support, a milk thistle
supplement can also be used, which has
been shown to help ameliorate the acute
negative effects of alcohol ingestion.

XXXmUOFTTNBHDP[B 63
SHAKEN, NOT STIRRED
Simply put, alcohol is viewed as a toxin
by your body. As alcohol is consumed,
the metabolism of protein, carbs and,
most importantly, fat are all put on hold,
and the focus of the body is turned
to metabolising and eliminating the
recently introduced alcohol as quickly and
GHEKGPVN[CURQUUKDNG
>i>>i
`}]your bodys ability to burn fat
is hindered and your propensity for
fat storage increases./>`Li
> v i L L` `i>i
-}> >VV ` >` w i V>
ii> Vi>i i V>i `>>}i v
> ` VVi] >} } Sugary alcoholic drinks and \\[OKZGTU can
i>`] v > i w}ivi` ]
} v i >} ` i Li} i exponentially increase the calorie damage of any
i V>i Vi ` i>] i
Vi] i >} >i > i
drink choice, along with spiking insulin

PICK YOUR POISON iVivV>i>>i ONE LAST NIGHT CAP?

Whiskey, cognac and tequila are known >>>>iVVi Youre exhausted and are about to fall
to contain higher amounts of congeners, >>`iVii`V>L>` HCEG TUV KPVQ DGF iv i
which are naturally occurring toxic >v>Vi`v>]V`}i Lii >i>} Liii >V >`
products found in alcohol and have been >>}iii>i}}> >i } i }] L v
shown to result in more intense and vii`Vi}i v} i `>i] >i i
frequent hangovers than clearer spirits >i]>ii}}i VV >i > >>>Li iiVi
such as vodka, gin or white rum. >`}viv`ii ii Livi Li`] `i> >
`ivivii` >Vi>i]i>VVi>>` V v > /i > >` `
]i>>>vv>i iii]>ii>ii>>` i L` i`>i >` >
i>iv>v`i>>i>L>V `iVivii>`>`>}Li }i>>} > ii > i
iv>}>}iii] i>i`iV>ivi}i >}i i }
>V>LiL i}i>Lvi>Liiv
>`i`>yV>`} VVii>L>>>>`}>V SO BRUNCH?
V>i]Vvi>i >Vi Sleep deprivation will only make you
}i>}>`` feel worse the next day, so dont
feel bad about getting in some extra
(@MFNDQG@BJ A 500ml recovery ZZZs. >i i i w i>
shaker that contains your v `> >V > i V i}}
favourite low-sugar whey >i >> > i V>
mixed with water will satisfy i>L >}> *> Li>v>
the craving for something > vi }ii Vi ] > `
tasty, but without the excess > y` L` i
calories. It also helps to boost Vii`i` i >` >i] >` }i
your water intake to help V}V> vii} }` >}> v
mitigate the fluid lost through i v ] }i L` }}
the diuretic effects of alcohol. i }>] > > > i i>
`i Who knows, after that you
...its not uncommon for those late- may feel ready for Saturday nights
night (or early morning) pitstops to round two?

add in excess of 1000 calories to

your total intake.

Gemma Oberholzer holds a BSc degree in Human Life Science, with BSc Honours obtained in Food Science
and Nutrition. She is a food scientist by trade, and a health and fitness enthusiast by choice.
Gemma founded the Gempopfitness brand, which she uses to spread scientifically-backed and lifestyle-
focused health, nutrition and fitness advice.
Follow @gempopfitness on Instagram or Facebook for regular updates, tips and info.

64 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

 R C H A N C E T O BE OUR
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#STRONGWOMEN
Inspiring stories of transformation and
success from everyday strong women
IH[QWVCMGCOQOGPVVQNQQMCTQWPF[QWoNNNKMGN[PFVJCV[QWoTGUWTTQWPFGF
D[KPURKTCVKQPCNYQOGPYJGTGXGT[QWOC[DG6JG[oTGCNNCTQWPFWU6JG[oTG
GXGT[FC[ OQOU YKXGU FCWIJVGTU UKUVGTU CPF DWUKPGUUYQOGP LWUV NKMG WU

Geraldine van Vuuren HER #STRONGWOMEN MOMENT

Enduring many challenges and dark "i`>i`iV`i`>i}
times due to her weight, Geraldine >i}tiiw>ii`
was also bullied during her school ii>`Vi>i`viv
years, which caused her self-esteem -i`iV`i`>iviV`
CPFEQPFGPEGVQJKVTQEMDQVVQO V>i]>`>ii`
It got so bad that she started to Lii}]iLi}i>
starve herself, which ultimately led to >`>iv->vi Brendali Theron
DWNKOKC ii>>]iiiLvi`] From teaching yoga to breaking
>L`L`iiii`i records (like pulling a plane)
}i>ii>}>>`> Africa Strongwoman Brendali
BEFORE AFTER }>i/`>]}i] 6JGTQPKUVJGXGT[FGPKVKQPQH
i>i>`i>i a strong woman physically and
L>V>>i`i>` mentally!
Viiiiv
i>]>`>i`i HER CHALLENGES
>vviViV>>i>`i }}}`ii>`w`}i
vViiivvVi} i}i}
>`>}iV>i}ii >i>i i`>
wi` >i>ii7i
7ii/>v>,i`i>
HER INSPIRATION
>i}i]Lii``
`Li}v>`>i ii->viiVii` `
iiiviiii iV>i}i>ii`i i i
ii>`i>`i>i v`iviwi`] i >i`
v}wii>i >}iivvLiVi>}>
HER CHALLENGES iiViiVii>}iv >ii/`>i`iivvV>
iwiiLi}>>i>>` Lvi`>`ii`] -}i7>ix}V>i}-i
>>v>}]>`ii> >}ii>` Vii`>iiVi`
>VvV>]
>`>i`Vii> i>>iwii iwi>>>>iVi]>`
i>v}Vi>`iv>Vi` >>Li w>Vi]>ivV>iV`v}
iiiL}]ii}Li} i>n}7>Vii
i>>}ii>vi HER FAVOURITE #STRONGWOMEN i>>i``ii}L`
i>v}V}>i QUOTE iiVi`i>>V>vo
iv]>`L>>`Vw And one day she discovered
`iLiV>ivVVi HER #STRONGWOMEN MOMENT
``iii>
that she was fierce and "-`>]n>>>i>]
`>iv`Vvv` strong, and full of fire, and i`>LiV>iiw}i}i
>iw}}i> that not even she could hold vV>> L>i>V>v/>
`i>VVi]Liiii herself back, because her i>vi>V`i}V>}>ii}
>>`i`iv>i >]x}>`ii`vx{-i``
iviii>`Vw`iVi>}
passion burned brighter >viV>}`>Vi`
>`>i than her fears. L>-`ii`i>v
}i>iiVLiV}
V`i

HER INSPIRATION
V>V],L/]i}i
>7iiLii>}>iv
wii>>`i>>}iLii>
>`V>}]>i>vi
>i9ii`iiLi>>>
>ii>V>>i
>L`V>>Vi

HER FAVOURITE #STRONGWOMEN QUOTE

A #strongwomen looks a challenge
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suppnews
USN Amino EnerG
Previously called Amino-Stim, USNs rebranded
Amino Ener-G is the perfect drink to deliver all-
day energy and for enhanced focus, recovery
and stamina. This sugar-free drink contains a
blend of amino acids, as well as TeaCrine and
V>vvii>>Liiiivi}y>]
including Watermelon, Mango-Orange, and
Pineapple Mango.

fitness NEW!

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supplements
TITAN TRUE WHEY AND OATS NCN QUICK PRO-OATS
Titan True Whey and Oats is a great-tasting and nutritious Offers the ideal combination of oats
i>i>Vii>VLi/>Vwii` and whey that is quick and easy for all
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each 50g serving you get 24 grams of the highest and high-quality whey protein powder
quality protein and nearly 10 grams of BCAAs and packaged in single-serving sachets for
glutamine combined, to revitalise your body. This optimal convenience and a simple,
protein volume and quality is delivered along with daily solution. Available in Strawberry,
>iLiiw>V`V>i}>V> Chocolate and Original flavours from
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68 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

 GREAT TASTING

PEANUT BUTTER
WITH WHEY ISOLATE
A great tasting, high protein snack that will
not stick to your palate. Ideal for muscle
growth, maintenance and recovery!
0% Trans Fat
Cholesterol free
Rich source of 8 Amino acids that your
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35%
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AVAILABLE AT SELECTED STORES IN THE GAUTENG REGION. SOON TO BE AVAILABLE IN KWAZULU-NATAL & THE CAPE REGION
MANUFACTURED BY DURSOTS ALLJOY, A DIVISION OF THE DARSOT GROUP OF COMPANIES
reader recipe

#FitnessReaderRecipe
Winning recipe supplied by Nelmarie Klopper

CHOCOLATE
WHAT SHE USED:

Chocolate mug cake ingredients

1 scoop USN BlueLab Whey Double

V>i,V,>`y>

CARAMEL CUPS 1 tbsp unsweetened cacao

1 egg
L>}`i
3-4 tbsp milk of choice
A dessert to satisfy any chocolate craving! iiiivVVi

Caramel cheesecake layer ingredients

1- ii1>i>
>>iiL>
3-5 tbsp milk of choice
Lv>viiV>}iViii
Lv>vii>}
LiiiivVVi

Chocolate sauce ingredients

2 tsp USN BlueLab Whey Double Chocolate Rocky
,>`y>
1 tsp unsweetened cacao
L>i

Topping ingredients
{Li`>
2 tbsp honey
1 tbsp unsweetened cacao

HOW SHE MADE THEM:

1 Mix all the chocolate mug 4 Mix all the topping

V>i}i`i>}> }i`i>`v>
}>`V>iv i}i>i`>
minutes. Keep watching i>>i>i`>`
i}V>iii slightly sticky.
>`iii
the top.
2iiiL> Layer your dessert in a

4NNON with the milk until it has

>Vi>ViV
cup as follows:
1 Chocolate cake
Blend the cottage cheese, 2
>>iViiiV>i
Almonds offer a great source of protein. }>`iiii w}
Also try dessicated coconut or a light iii`L> 3 Chocolate cake
dusting of cacao powder. 3 Mix all the chocolate 4
>>iViiiV>i
>Vi}i`i w}
}ii>>Vi 5 Chocolate sauce
ViV>Vii` 6 Topping

Serving size: Makes 2 servings

Did you know?

Cacao>i>four
times the antioxidant
content of dark chocolate
>`i>20 times

WIN! that of blueberries.

WIN A YEARS Submit your readers recipe and you

could win a years supply of USN
Following rigorous consumer taste testing
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>i>vViyiVi`y>

C he c k o u
PRODUCT REVIEW
BY SHELBY JESSICA NEVES, 2016 USN Face of Fitness
AMINO ENER-G
This all-day amino acid-based
energy drink is exactly what you
need to kickstart your day and
keep you going, no matter what
life throws your way! This refreshing
drink contains a blend of amino acids
and 108mg of caffeine per serving
and, best of all, its sugar free! Its so
versatile that it can be used as an
all-day energy drink, a pre-workout,
an intra-workout, or as an anytime
pick-me-up for added energy and
stamina, or as a post-workout recovery
aid. Its available in three great-tasting
flavours Watermelon, Mango-
Orange and Pineapple-Mango. Energy
has never tasted this good!
fa v o u r ites
t my
PHEDRACUT LAVA X
Take fat burning to the next
level with PhedraCut Lava X!
This extreme shredding agent is
formulated with four patented
ingredients, as well as 250mg of
caffeine for optimal results. Its my
secret weapon to get into tip-top
shape for summer, because the
energy boost it delivers ensures
that Im able to give it my all during
training sessions. Take one capsule
30 minutes before breakfast and
lunch to increase your fat-burning
potential all day, and for metabolism
support!
L-CARNICUT
L-Carnicut is a great-tasting,
concentrated liquid L-Carnitine
supplement that contains Green
Coffee Bean extract to help you
metabolise fat. L-Carnitine taps into
your stored body fat and may provide
support to burn it as fuel, which also
results in increased energy. L-Carnicut
is stimulant-free and suitable for
vegetarians, which makes it a very
popular product. Drink it 30 to 60
minutes before your training session
on training days, or anytime during
the day on non-training days to assist
you in your weight loss journey!
Available in delicious Naartjie, Very
Berry & Blue Raspberry flavours.
supp talk
BURNING OUT
WHY WOMEN SHOULD AVOID USING
FAT BURNERS FORMULATED FOR MEN
hile the hardcore
W
packaging of the
thermogenic fat
burners in your
mans supplement cupboard
may look appealing, especially
as it may imply that its more
effective at shredding or
torching fat, its important
for women to understand that
taking products formulated
URGEKECNN[HQTOGPECPJCXG
an adverse effect.
Thats because men and
women are distinctly different,
not only physically in terms of
their weight, height and relative
body composition, but also in
their physiology and biology,
particularly the ways their
hormonal (endocrine) systems
function, along with their
metabolisms.
Its important for
women to understand
that taking products
formulated specifically
for men can have an
adverse effect.
72 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B
MYRIAD FACTORS
Lets look at the obvious
FKHHGTGPEGUTUV Women
generally weigh less than men,
which means to have the same
effect, a dose of a potent
thermogenic compound would
ii`Li}wV>i in males than in females. As
a fat burner formulated for men
than it would in one formulated
iVwV>vi Differences in digestive
The manner in which
compounds are metabolised in
the body of a female can also
be vastly different to the way the
same substance is metabolised
by a males body. Take alcohol,
for instance. As a womens
body is, in general, composed
of more fat, and they carry less
water the average adult male
is approximately 60% water
and the average adult female
is approximately 50% the
concentration of alcohol (or
medication or stimulants) will
likely be greater in the body
of a female, even when body
weight is the same. Alcohol is
also metabolised slower in the
digestive systems of women,
allowing more alcohol to reach
the blood stream and other
organs than in men.
HORMONAL
DIFFERENCES
In terms of hormonal
differences, oestrogen,
which is the dominant sex
hormone in females, has a
> yiVi }>V
w> i>L >`
the elimination rates of both
>V >` >}ii`
medications (the ways drugs
There are also differences are metabolised is known
in enzyme activity between as pharmacokinetics and
i>`i>yiVi pharmacodynamics).
the metabolism of substances Even caffeine is metabolised
like medication and alcohol. at different rates, with men
For example, gastric alcohol experiencing a greater effect,
dehydrogenase activity is higher and within just 10 minutes,
than that experienced by
a result, women have a lower women, according to a
alcohol threshold than men. recent study conducted by
researchers from the University
health, food interactions, gut of Barcelona.
motility and transit time (mean The fact that the
transit times are shorter in men metabolism of most
than in women), gut pH (gastric substances is slower in women
y`i>V`V>i than in men is believed to be
>vi>i]>`}y> the major cause of differential
VV>>yiVi pharmacokinetics between the
differences in the absorption sexes.
viVwVV`]i Practically speaking, this
those found in thermogenic fat means that higher doses of
burners. compounds will take longer
to be metabolised and get to
Alcohol is also work in females, and will also
metabolised slower take a longer time before they
can be eliminated from the
in the digestive L` }i i v i
systems of women,
wrong fat burner can therefore
allowing more V>i > L` v iv
alcohol to compounds as the female
reach the body is not able to process the
dosages and volumes being
blood stream taken.
than in men
Despite its primary function as
a fat burner, overdosing on these
products can actually reduce your
ability to lose fat over time.
STRESS RESPONSE
Exceeding gender-relevant
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can also affect your body in
other ways, as Gareth Powell,
Technical Manager for Ascendis
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Thermogenic fat burners have
a tendency to elevate cortisol
levels, which increases total
stress, reducing muscle mass and
`i}>}i> signalling fat loss also becoming
play a vital role in lipolysis (fat
i>L/>>}wV> Faced with all these potential
impact on your ability to change
your body composition.
Yes, despite its primary
function as a fat burner,
overdosing on these products can
actually reduce your ability to lose
fat over time. Powell elaborates:
By increasing stress hormone
output, fat burners and stimulants
iV>w}y}ii severe endocrine disruption and
by increasing adrenaline output.
While this will give you more
energy and youll be able to work
harder during this time, with the
A BETTER
APPROACH
Rather stick to the wide range
of products that have been
URGEKECNN[HQTOWNCVGFVQ
work with female physiology
and biology by delivering the
right dose and combination of
research-backed ingredients
that have been proven to
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In closing, when it comes
i}>]*i which can negatively affect your
recommends only using fat
burners in the last third of the
plan. While Im certainly not
against the use of fat burners,
I believe theyre only required
when absolutely necessary. This
is typically when body fat or
weight loss has stalled, or slowed
rise in body temperature helping
to boost your metabolism, over
time this effect will diminish and
your body will eventually stop
responding in this way as adrenal
fatigue sets in. Youll very quickly
start to burn out as endocrine
organs and the metabolic
hormones they produce become
overworked, with the receptors
in your brain responsible for
fatigued.
issues, its pertinent to ask
yourself if you really want to
dip into his stash of powerful
thermogenic fat burners. You
may get an initial boost, but as
time progresses the metabolic
costs on your body will mount,
and youll ultimately pay the
price with what can often be
hormonal imbalances that will
lead to a metabolic shutdown,
which may eventually require
medical intervention to treat.
}wV>]ii
already reached a low body
fat percentage. Its important
that all other factors have been
scrutinised and considered
before planning the acute use
of fat burning compounds.
He adds that this more
conservative approach also
ensures that theres not enough
time for your system to build
up a tolerance to the products,
hormones, metabolism and,
ultimately, your success. In this
instance, it will give the individual
the push they need to adhere to
their nutrition and training plan
as they consistently feel good
and perform better, concludes
Powell.
 nutrition news
PLANT PROTEIN
POWER-UPesults of a new study from

R epidemiologists at the University of

Massachusetts Amherst and Harvard
T.H. Chan School of Public Health suggest
that long-term, high intake of vegetable
protein from foods such as whole grains, soy
and tofu, may protect women from early
menopause and could prolong reproductive
function.
PHYTO PRO
PISTACHIO, SESAME
SEED & VANILLA
PROTEIN BALLS
An ideal combination of
healthy fats, clean protein

fitness
and slow-release carbs.

filesEC Ingredients:
cup almond butter
cup pistachios
POWERFUL cup sesame seeds
PINEAPPLE 1 serving Phyto Pro
One cup of pineapple Thrive with real
provides more than 100% Madagascan
of your recommended daily vanilla
amount of vitamin C. 6 pitted medjool dates
Also a rich source of 1 tbsp coconut oil
manganese a one-cup
serving contains 75% Instructions:
of your RDA. Add all ingredients into a
MIND your food processor. Process
until the pistachios are
food choices Vi`wi>`
everything is well blended.
The MIND diet a mash-up of the
Mediterranean and DASH diets for the Using a teaspoon, take
a spoonful at a time and
Intervention for Neurodegenerative
Delay, has been developed using current
science to take the best of both diets to
EAT AWAY PAIN squeeze it into the palm of
your hand a couple of times
help reduce the risk of cognitive decline to compact the mixture,
In a study published in 2016 in the
from dementia and Alzheimers disease. then roll into a ball shape.
journal Clinical Rheumatology,
It was developed by Martha Clare Morris, Leave as is or roll lightly
an extract of WORMWOOD
a nutritional epidemiologist at Rush in sesame seeds before
(Artemesia annua) at a dosage
University Medical Center, through a placing in the refrigerator for
of 150mg daily improved
study funded by the National Institute xiw
participants sensations of pain
on Aging. measured on the WOMAC scale. Phyto Pro Thrive Vanilla is
y>i`>`>}>V>>>
Li>`i>`iiii`
th
he estimated >iLi`v-i>>`

$15 billion v lue of the

global yoghurt
dustry by
024.
20
8>>Lix},{x
>`x}L,x

6phytopro.co.za/Store-Locator
w`i>iV

74 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBH

 NULAIDS SAFE EGGS
PASTEURISED FOR PROTECTION
Nulaids pasteurised Safe Eggs offer a long shelf life
and peace of mind. Safe Eggs have two major advantages
over normal eggs they are bacteria free and therefore ARE YOU
LOOKING FOR
protect against food-borne illnesses, most notably
salmonellosis, and have an extended shelf life of up to 56

A CAREER IN
days at ambient temperature. The eggs, produced by hens
fed an all-grain diet, are pasteurised using a technologically
advanced heating method that does not boil the eggs but
kills bad bacteria. Nulaid, which recently
acquired Safe Eggs, has now re-
THE HEALTH
launched under the Nulaid brand.
Available at various Checkers stores in & FITNESS
Gauteng, Western Cape and KwaZulu-
Natal. Visit www.nulaid.co.za for more info. INDUSTRY?
DIRTY DOZEN
/i i> 7} 7-i`i*iV`i*`Vi
i i >i vi``iViL}viv>`i}i>Li/i 7
ii12 most heavily contaminated commercially produced v>`
i}i>Li7iL}iiv`}>`>LiiiV}>Vi
Li] thoroughly wash produce before eating or cooking.
1. Strawberries 5. Peaches 9. Celery
2. Spinach 6. Pears 10. Tomatoes
3. Nectarines 7. Cherries 11. Bell peppers
4. Apples 8. Grapes 12. Potatoes REGISTRATIONS
FOR 2018
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fitpro_institute
FitPro_SA
fit EC

WORKOUT
I a
trition What to eat...
before and after exercise

premium on convenience
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reasons, its easy to rely
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available and effective
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a powder, pill, ready-
to-drink product, or
convenient grab-and-go
DCT
These products have been
specially formulated to deliver
i LiiwV> `i v i
macronutrients, micronutrients
and other performance-
enhancing compounds we
ii` > iVwV i >`
our training sessions to ensure
we perform at our best and
recover optimally.
However, a pre- and post-
workout supplement may
not always be an option, in
which case its important to
know what to eat to deliver
i >i Liiw 7
the right combination of
macronutrients, whole-food
meals can also provide the
energy and nutrients our
bodies need to fuel exercise
and recovery. Consider these
whole-food pre- and post-
workout meal options before
your next training session and
see how your body responds...

With the right

combination of
macronutrients, whole-
food meals can also
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and nutrients our
bodies need to fuel
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76 SEPTEMBER - OCTOBER ]XXXmUOFTTNBHDP[B

 Before training
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CPF QDLGEVKXGU QH [QWT UGUUKQP /GCN
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to avoid potential gastrointestinal issues
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In general, a pre-workout meal must
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needs to perform, minimise muscle
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the composition of your meal, try eating
i Livi >}
>}
too close to your workout can cause
`}ii `Vv > L` ii`
in the digestive tract to help process
the meal, leaving less available to
transport oxygen and nutrients to
working muscles.
Before intense weight training:
A protein-rich meal before a trip to
the gym for a metcon or CrossFit
# RTQVGKPTKEJ OGCN DGHQTG C VTKR VQ
VJG I[O HQT C OGVEQP QT %TQUU(KV
WOD will ensure you have amino acids
circulating through your system to limit
the amount of muscle
damage
that occurs
that it delays gastric emptying, which
glycogen can enter the bloodstream via
After training
If your goal is to aid recovery from
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meal composition is unequivocal
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protein, moderate-carb meal to restore
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DWKNFKPI RTQEGUUGU D[ JGNRKPI KPUWNKP
drive circulating glucose and amino
CEKFU KPVQ OWUENG EGNNU The reason fat
is generally omitted from this meal is
slows the rate at which amino acids and
the digestive system.
Post-workout meal options
HIGH-CARB, HIGH-PROTEIN OPTIONS:
Banana and peanut
butter smoothie:
Mix low-fat yoghurt and
milk with a banana and
a tablespoon of natural
7" ii >i > >V` Before moderate-intensity cardio: During
peanut butter.
circulating through your system to limit the longer cardio workouts, when intensity levels
Cottage cheese on
amount of muscle damage that occurs, while are low to moderate, your body has the ability
corn cakes: Avoid rice
also fast-tracking recovery. The trick ivwVi i v> > > > Vi v
cakes as they generally
is to select the correct protein fuel. You want to ensure that most of that fat is have an extremely high
source it should be a highly- metabolised from stores in your fat cells, which  ,>i i>` i
bioavailable source of protein, necessitates that glycogen and insulin levels low-fat cottage cheese
V > i}}] w v> remain low. A good pre-workout meal in on corn cakes.
dairy, rather than red meat which this case would therefore be one that is Chicken wrap: Take a
is digested more slowly. If your low in carbs, with some form of more easily- ii> > >` w
aim is to build some muscle digestible fat, such as MCT oil. Any activity it with strips of chicken
>` }i w] > Vi v ] under two hours in duration can be fuelled by and loads of root veg
wL V>L i wL ` stored glycogen and fat alone, provided your and leafy greens.
can cause bloating and gas) is also intensity remains below threshold levels.
ideal to boost circulating glycogen levels Before intense cardio sessions: During If, however, your aim is to lose weight
to fuel the workout. intense cardio sessions, where you spend the and/or fat, it may be best to stick to a
Before heavy lifting: If your training session majority of the time exercising above your carb-free meal, with only a high-protein
lasts for an hour and you follow a traditional aerobic threshold, your bodys primary source snack and a bit of fat ingested to limit
training split aimed at improving your of fuel will be glycogen, which is derived muscle tissue breakdown. The reason
i] >i ii` i> > V>LV from ingested carbohydrates. A high- for this is to keep the insulin response
meal before training as your body stores carb, low-protein meal is recommended low after training to prolong the
vwVi }V}i Vi Vi >` before these types of sessions, if theyre metabolic effects that training imposes
liver. Your ideal snack would be a source > >i` > L} wi
>i L` 7 > L} i> v
of bioavailable protein, such as a handful include track sessions, hill repeats, intervals carbs and protein your body will be
of mixed nuts (ditch the peanuts) with a bit or fartleks. It is best to consume meals 90 forced to tap into fat stores for a while
of biltong or a boiled egg. minutes to two hours prior to your session. longer as it works to restore the body
and repair the damage caused during
exercise.
Pre-workout meal options
LOW-CARB MEAL OPTIONS:
LOW-CARB, HIGH-PROTEIN OPTIONS:
Nut butter
Eggs and avo: Two hard-boiled eggs with half an avo delivers
smoothie: Avoid
highly bioavailable protein and easily-digested fat.
peanut butter due to the
Omelette: An omelette is another tasty way to get in 2-3 eggs carb content. Use low-fat
before a workout.
yoghurt and milk.
HIGH-CARB, HIGH-PROTEIN OPTIONS: Yoghurt and nut
9JKVG UJ CPF UYGGV RQVCVQGU A palm-sized serving of white granola: Mix low-fat,
w > i> v ii > > }i> {x i sugar-free yoghurt with
before a workout. low-carb nut granola.
Oats and eggs: Fuel up on cup of cooked rolled oats (avoid the Scrambled egg:
instant variety) and two whole eggs. Crack 2-3 eggs in a
Fruit smoothie: Fruits are a great sources of rapidly digested carbs. frying pan, mix them up
7i i` v> } >` ] }i i >``i` Liiw and serve with salt and
of the dairy-derived protein. pepper.

XXXmUOFTTNBHDP[B 77
fit shopping

We joined Andene
on a recent trip to the
i]w`>
this iconic source of
localVURQwi
fridge and pantry
cupboard with...

ikini athlete

B and blogger on
www.healthygirl.
co.za, Andene
Horne (check out her

1765*122+0)9+6*
JGCNVJVPGUUCPFEQQMKPI
VKRUQP+)"JGCNVJ[IKTNA
YKVJACAUYGGVVQQVJQT

Andene Horne
*GCNVJ[)KTN<#QP(CEGDQQM
JCUDWKNVCDKIHQNNQYKPI
CPFUWDUGSWGPVN[C
VJTKXKPIDWUKPGUU
TGCF
OQTGKPQWT5#VWGPEGT
HGCVWTGQPRCIGYKVJ
JGTVCUV[[GVJGCNVJHWN
TGEKRGU

#PFGPGoU*GCNVJ[)KTNHTKFIGRCPVT[ INSIDE ANDENES FRIDGE AND FREEZER

rulebook:
Give up diets, restriction and deprivation. Almond & coconut milk
Embrace a whole-food approach to eating, Grass-fed traditional butter
which means eating unprocessed, real, clean, Healthy Girl Protein Balls, bars & treats
nutrient-rich foods that are as close to their
Variety of greens: Spinach, watercress, rocket, kale & lettuce
natural state as possible. And eat seasonal,
local and organic where possible. Berries: Strawberries, blueberries, raspberries (both fresh & frozen)
Say no to hidden nasties additives, Lemons
ii>i]VViV>]iwi`}> Apples (green or red)
and chemicals. Bananas (fresh & frozen)
Nectarines (when in season)
#PFGPGoU*GCNVJ[)KTN5JQRRKPI
2JKNQUQRJ[ Avocados
I like to believe that one of the key Hummus
components to living a healthy life or a Healthy dips and/or
Healthy Girl life, as I like to call it, is having salad dressings
a wholesome, equipped and prepared
Garlic
kitchen. You simply cannot achieve your
}>vViwi`v`> Ginger Andenes
are going to hinder your health and wellness Organic maple syrup top tip:
i]V >> w`i Healthy Girl Gluten-Free Loaf Theres always a
foods Ive listed on hand in myy kitchen. Healthy Girl Overnight Oats variety of prepped
Good quality dijon mustard
XGIIKGUCPFRTQVGKP
Organic feta
Free-range eggs
as well as leftovers
Prepped whole grains: Quinoa and from dinner inside
brown rice are my go-tos my fridge!

+oOEQOOKVVGFVQeating nourishing foods that are

clean, wholesome and nutrient-rich
INSIDE ANDENES +oOEQOOKVVGFVQ *GCNVJ[)KTNoU5JQRRKPI*CDKVU
PANTRY 'CVKPIPQWTKUJKPIHQQFUthat are clean, p+RTGHGTHQTO[HQQFVQDGHTGUJUQ
wholesome and nutrient-rich so that I can +WUWCNN[FQCYGGMN[UJQRQP5WPFC[
A variety of herbal teas (rooibos, feel and perform my best every day. CHVGTPQQPUYJKEJKUCNUQYJGP+FQO[
chamomile, peppermint & ginger) Preparing my kitchen and myself for weekly meal prep. I set 2-3 hours aside
success. each Sunday to prepare my kitchen for the
Goji berries
/CMKPIJGCNVJ[UYCRU opting for health- week ahead. During this time I will usually
Onions (red & brown) promoting foods that will inspire and make a batch of Healthy Girl protein balls,
Cacao powder encourage my Healthy Girl journey. cook some whole grains, prepare some
Nut butters (almond, peanut, macadamia & I know that when my kitchen is prepared overnight oats, roast some veggies, bake
cashew) this way I function so much better and life a Healthy Girl gluten-free loaf, freeze some
becomes that much healthier, happier and bananas (for smoothies) and prepare a
Good quality tomato paste
easier! protein of some kind.
Tahini
Extra virgin olive oil
Cold-pressed organic virgin coconut oil
Non-stick cooking spray
Sesame oil
Tinned tomatoes (dont skimp, buy only
quality brands!)
Tamari (gluten or wheat free)
Cinnamon
Turmeric powder
A variety of dried herbs & spices
Nori sheets
Brown rice cakes
Seed crackers
Balsamic vinegar

White wine vinegar
Apple cider vinegar
A variety of nuts & seeds (almonds,
macadamias, brazil nuts, pumpkin seeds,
sesame seeds, chia seeds etc)
A variety of whole grains (gluten-free
rolled oats, quinoa & brown rice)
Good quality vegan protein powder
(Wazoogles & Phyto Pro are my favourites)
Oat flour
Coconut flour
Almond flour
Gluten-free pasta alternative (chickpea
pasta or 100% brown rice noodles)
Low-carb, sugar-free granola
V'HQK2NBJV2N@C#GNBNK@D"@QJ2DBHOD 
(D@K
Serves: 44-6
6 mix, melted coconut oil and the
ball mix
The perfect treat to satisfy any chocolate chopped up dates.
craving! Go ahead and treat yourself to a Mix well, then add the maple syrup. Stir.
batch of these insanely delicious Healthy Lastly, add the remainder of ingredients,
Girl Rocky Road Chocolate Barks! Enjoy mix, then pour onto the lined baking sheet.
with a cup of tea, as a dessert, or even as a Refrigerate for 1-2 hours.
cheeky little healthy snack! Crack into pieces.
Enjoy!
Ingredients:
1 cup Healthy Girl No Bake Cacao Crunch
Protein Ball Mix TIPS:
1 cup cacao powder If you do not have my Healthy Girl No
1-1 cup melted coconut oil Bake Cacao Crunch Protein Ball Mix,
cup pitted dates substitute it for another cup of cacao or
2 tbsp maple syrup oat flour (youll need to increase the maple
cup goji berries syrup as cacao is really bitter and needs
cup raw macadamias, roughly chopped some sweetness). You dont have to use
cup shredded coconut
macadamias, either. You can use any nut
Method:
of your choice. However, I do find that
Line a baking sheet with baking paper. macadamias add such a lovely creaminess.
Place dates in a food processor or blender Goji berries can also be substituted
v>Li]wiVi` for dried cranberries (sulphur-free is
In a bowl, mix together the cacao, protein preferable), if you prefer.

About Healthy Girl

Andene Horne is a 26-year-old girl boss whose passion lies in health and wellness. She is the owner
& founder of Healthy Girl with a Sweet Tooth, Creator of Healthy Girl DIY Protein Ball Mixes, Health &
Lifestyle blogger, Puma SA brand ambassador, and is a soon-to-be Holistic Health Coach.

XXXmUOFTTNBHDP[B 79
nutritalk
BY Cara-Lisa
COCONUT WATER
FRIEND OR FOE?
COCONUT
CRAZE ith all the heat on coconut
W WHAT TO LOOK FOR
oil at the moment (which,
by the way is all relative
theres coconut oil and
then theres coconut oil. The real stuff is
amazing for you. The heavily processed
variants, not so much, so buy smart), its
worth delving deeper into the coconut
water craze.
As we all know by now, money makes the
food and beverage market go round, so it
shouldnt come as too much of a shock to
uncover a few skeletons inside of the coconut
market closet.
As with all food, natural is best. Straight-
out-the-shell unadulterated coconut water
vvi > } v i> Liiw q
refreshing, its highly nutritious, it hydrates
you with its abundance of natural electrolytes,
and its a great source of energy due to the
type (medium-chain triglycerides) and amount
of fat it contains. And all this goodness is
crammed into a convenient natural shell. Just
chop a hole and drink up straight out of the
coconut itself. I absolutely love it!
The real discussion
pertains to store-bought
coconut water. Is it really,
well, coconut water?
Lets break it down...
80 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B
9JGP+DW[EQEQPWVYCVGT+NQQMHQT
Natural coconut water contains a unique RTQFWEVUVJCVCTG
combination of B vitamins, vitamin C, The least processed;
micronutrients, and phyto-hormones that Have the majority of its nutrients intact;
CTGGZEGRVKQPCNN[DGPGEKCNVQ[QWTJGCNVJ Unsweetened (no added sugars or
iiiiqiiv}>
Coconut water (the stuff straight from >i>``i`y>>V>
PCVWTGKUUEKGPVKECNN[RTQXGPVQ
Help to prevent heart attacks;
Lower high blood pressure; Of course, the best option
Combat ageing with its anti-ageing would be to have the
properties;
Fight free radicals to help prevent cancer
real thing, but since we
with its cytokine and antioxidant content; dont all live on a tropical
Treat Alzheimers disease or dementia with beach, thats not always an
its high levels of trans-zeatin.
option. And even if your
REAL VS MANUFACTURED lo l grocer stocks them,
However, as with most products on the
market these days, its not as simple as
ha ng open a coconut is
picking just any coconut water off the no easy task.
shelf. *>V>}i`VV>i>y`i`
i>i>`V>w`>>i
vvqLi`]V>]`ii`]
vi]y>i`]V>L>i`]]
sweetened. Faced with all these choices it
can be really confusing to know which is
best.
Priced at around R25-R30 per 330ml
serving, its not exactly cheap either, and if
were going to spend our hard-earned money
on natures ultimate sports drink, we better be
}i}iLiiwi>]}
TREND TRAP WATER SOURCE
Any trend in the nutrition industry should Another warning sign
KOOGFKCVGN[UGPFWRCTGFCIGURGEKCNN[ KUYCVGTUQWTEGFHTQO
when big corporate food and beverage mature coconuts. Young
companies try to get in on the action by coconuts on the tree are
creating their own versions just imagine usually green with an
YJCVIQGUQPDGHQTGVJGPCNRTQFWEVTGCEJGU abundance of nutrient-dense
the shelf! Is it really even coconut water? water in the centre. Anyone
What we do know is that some who drinks coconut water
manufacturers use a concentrate instead straight from a coconut
of fresh juice. 5QOGGXGPIGVCYC[YKVJ drinks it out of one of these
UVCVKPIVJCVVJGKTFTKPMUEQPVCKPp young coconuts. As they
EQEQPWVYCVGTqVJCVKUpCNNPCVWTCNqGXGP begin to age, though,
VJQWIJKVoUOCFGHTQOCTGEQPUVKVWVGF the nutrients in the water
concentrate. Just like any concentrate-based begin to seep into the meat
juice sold in stores, fresh coconut water is of the coconut, and the water for a fraction of the price, thereby maximising
heated and reduced to a syrup as its cheaper becomes less nutritious. This also happens wiV}>
for them to import this concentrated liquid. when young coconuts are picked and allowed Also, young coconut water is naturally
In so doing, more coconut water can be to lie on the ground in the sun for an extended refreshing and sweet, so there is absolutely
transported per load and then reconstituted period of time. ii`y>iii i
at its destination (as water would take up While mature coconuts might be used mature coconuts are used to make water
more space and more weight). From the to make coconut oil, coconut milk and other it tastes acidic, which is then masked with
syrup, water is then added prior to packaging. coconut products, the coconut water from y>>iiii>ii
Any juice that has been heated to this extent older coconuts is often discarded because it palatable. +VoUVJGTGHQTGCUCHGCUUWORVKQP
i>}wV>>v> lacks nutrients and doesnt taste the same. VJCVKH[QWUGGCRNCKPEQEQPWVYCVGTQP
>i>`iLiiwV>iiV>i` However, as the popularity of coconut water VJGUJGNHVJCVEQPVCKPUCFFGFCXQWTUQT
it are denatured (i.e. the enzymes dont work has spiked, some companies have realised UYGGVGPGTUVJGPKVoUHTQOOCVWTGEQEQPWVU
any more). they can buy the water from mature coconuts CPFPQVYQTVJ[QWTOQPG[

Young coconut water is BETTER PROCESSES

1DXKQWUN[[QWTDGUVDGVKUVQPF
naturally refreshing a d organic, unpasteurised raw coconut
sweet, so there is abs lutely YCVGTDWVKVECPDGFKHEWNVVQEQOG
PQPGGFVQCXQWT KV QT across this product outside speciality
stores. Most of these products use a process
sweeten it. known as high pressure processing (HPP)
to kill bacteria without using heat. HPP
which means it should be kept cold. Have is therefore the best way to preserve the
ADDING SUGAR goodness in coconut water, while extending
#FFKPInPCVWTCNoCXQWTUQTUYGGVGPGTU you ever stopped to wonder why most
bottled and boxed coconut waters on the its shelf life to make it commercially viable.
has also become a means for brands While I think coconut water is amazing, I
to innovate and differentiate to boost ii>iiiv}i>i`iV
recently checked out one of these bottles dont drink the store-bought stuff every day.
market share in an increasingly cluttered I use it as a treat or on days Im very active
marketplace. To achieve this, many have and noticed it didnt expire for two years!
This is because most coconut water at the and sweat a lot, but I only use those options
`iii`y>i`VV>i]i that are as close to nature as possible and are
others are banking on the health halo effect store is heat pasteurised, which literally
means that its been heated to a very high manufactured using the best processes.
by creating coconut waters with pulp. There If you know someone who loves coconut
are even coconut water lollies... you name temperature to kill bacteria and extend shelf
life. Unfortunately, heat destroys some of water or needs a great substitute for soda or
it, its probably on store shelves somewhere, `]ii>LiLiiwV>
all with added the vitamins, minerals and phytonutrients
that occur naturally in coconut water, and power of natural coconut water.
y>>>`
sweeteners. denatures enzymes, thereby stripping
Natural CYC[XKTVWCNN[CNNQHKVUPWVTKVKQPCNDGPGVU We must educate as many people
coconut water CPFOWEJQHKVUCXQWTIf coconut water is as possible about their choices in an
is also very made from concentrate, this would be the effort to change the marketplace
sensitive to second time its been heated. thats when we reshape what is more
temperatures Its therefore worth determining the readily available to us yes, we as
and is source of any form of coconut water you consumers have that much power, so
perishable, buy whenever possible. lets use it! Whos with me?

Nutritalk by Cara-Lisa. Cara-Lisa is a health blogger, fitness enthusiast, wellness coach, and founder of the Caralishious brand. With 17 years of dance
experience behind her, Cara-Lisa has first-hand experience in sports nutrition, body conditioning, Pilates, healthy eating and holistic living. After overcoming
years of struggle in her relationship with food and body image, it is now her passion to help heal others. You can find Cara-Lisas online coaching services and
meal plan options at www.caralishious.com. Her blog includes healthy recipes, nutrition advice, exercise tips and offers simple and sustainable ways to obtain
and maintain lasting health. You can also subscribe to Caras newsletter for regular updates, recipes, and nutrition tips delivered straight to your email.
@caralishious caralishious @caralishious

XXXmUOFTTNBHDP[B 81
fresh eating

HERO
Healthy
RECIPES SUPPLIED BY>ii]>
v`Viv>`>vi,>-i>
iiviViL>` i

Versatile and sweet, vailable all year vegetable is at its sweetest.

this summer squash is
ideal for almost any
A round, this lengthy,
green (or yellow)
fruit (yes, technically its a
While zucchinis are usually
ii` Vi` q ii
i>i`] Li`] }i`] vvi`
NUTRITIONAL CONTENT
For every 100g serving of
zucchini, youll get:

healthy dish fruit) is a member of the >` L>i`] vi` q > > CALORIES 17
summer squash family and v > i> > > >`>i
PROTEIN 1.2g
is often referred to as a i] i >i `i> i>i
courgette. >] > i V v x CARBS 3.1g
<VV >i > i wi >i >` >i iivi DIETARY FIBRE 1g
during spring and summer `iv v `> /i
and are usually harvested >i > > iVii Vi v TOTAL FAT 0.3g
when they are under 20cm `i> wLi] V iV VITAMIN A {
i} >` >i yi}] i V >}> V>Vi] >`
Only female VITAMIN C
as this is when the seeds are i `}i >` i`Vi
zucchini
blossoms
v >` >i >` i V> FOLATE 24g
produce fruit. POTASSIUM 261mg
Therefore, you
can harvest and SODIUM 8mg
eat the male CALCIUM
blossoms, raw or
cooked. IRON

O
GOODWT...
KN O an
cchini is
Zu t post-
excellenut food
worko ice.
cho

82 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

CREAMY
ZUCCHINI
Makes 1 serving
INGREDIENTS:
2 large zucchinis
Vii >
>`v v vi V>`i i>i
V v } Li>
>V>`
L }>V >`
1 tsp cashew nut butter
L i Vi
L > i>
V v i> >

INSTRUCTIONS:
1. ->i VV >}i i
>}i
2. *>Vi >`] V>i Li]
>V>`] `>i] i Vi]
> i>] i> >
Li`i v` Vi i`
}
3. `` > V v V>i
>Vi] v ii`i`
4.  V>`i i>i >`
well.
5. > } >`
sesame seeds.

BUYING
TIPS
When browsing through your
local fruit and veg shop or market,
look for zucchini squash that
still has flowers attached
as they offer the freshest and
juiciest variety. A sleek,
smooth and firm zucchini
that has bright-coloured NUTRITIONAL INFO
skin is what you want with Zucchinis contain folate,
every purchase.
VLiiwV>
prevent anaemia caused
D[HQNKECEKFFGEKGPE[
Rich in manganese,
A fully grown which supports skeletal

zucchini, structuresLVL}
V>>}i>`Li
which can `iii]>`>`
i`VvVi>
reach nearly ii
a metre in High in potassium; an
>intra-cellular
length, is electrolyte.
Rich source of vitamin
referred to C, which enhances iron
as a marrow. absorption.

XXXmUOFTTNBHDP[B 83
 ZUCCHINI
LASAGNE
Makes 1 serving
INGREDIENTS:
1 large zucchini
Vv`>i
Vv`i`>i
>`vV>`ii>i
L>i>
Vv>>>>i
*Vv>>`L>Vii

INSTRUCTIONS:
1. 1}>v`Vi]
Vii`>i]`i`
>i]>`>>`
ii>>i
2. 1}>>iii]Vi
the zucchini lengthways.
3. /iVV
the sweet paste and layer.
4. />i>
5. >}]
V>`ii>i>`i
iV>Vi

FUN FACT
The longest zucchini
recorded measured
2.52m in length and
was grown by Giovanni
Batista Scozzafava in
Niagara Falls, Ontario,
Canada.

QUICK
AND EASY
PESTO
PASTA
``v>i
i>Lv
spiralised zucchinis.
``i>>>>
i>`>i> Find more delightful raw food
instant healthy pasta recipes in Alanis latest book, Raw
dish! Summer.
Raw Summer is a collection of
nutritious, carefully crafted recipes
VJCVTGOQXGVJGEJCNNGPIGQHPFKPI
new ways of being creative, and eating
holistically. The intention of this book
is not only to inspire but also to ensure
that balanced nutritious meals become
a regular part of a sustainable and
exciting plant-based diet. Available for
download from Amazon, for $6.84.

BER - E 017 X T HDP B

ZUCCHINI CANNELLONI HEALTH BENEFITS
The skin of the zucchini is a more
concentrated source of nutrients
Makes 1 serving INSTRUCTIONS:
and antioxidant carotenoids,
1. *Vi i >>>> i] `i` >i]
V`}i]i>>>`
INGREDIENTS: i Vi] >` > >` ii > >Vi
Li>V>iiiwViVV>
1 large zucchini 2. `` i i >` Vi }] i
i`Vii>V]iivii
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V v >i` i 4. , i VV Li i V>i
i]>`LV>}i
>`v >}> i>i 5. *>Vi V>i >}> i>i
`V]ii}i}
L > i> 6. Add the sauce.
>]>>`Li
L vi i Vi 7. / > i>
*V v > E L>V ii 8. > }
PERFECT PAIRINGS
Zucchinis versatility as an
ingredient is unparalleled. Use it
>izucchini fries or slices as
>`i`]bread,vsalads,
ii>>base ingredient for
ECMGU OWHPU CPF RK\\CU

GROW YOUR OWN

i Zucchini is very easy to cultivate
in temperate climates,>}
>>>``>i
}>`i<VV`i]ii]
require an abundance of bees
v>V>i>
i Zucchinis thrive in areas that
receive at least 6-10 hours of
sunlight per day./i>ii`
space to grow>`i>`
``>VV]plant
two to three seeds about 80-
90cm apart>`>L1.5-2.5cm
deep in moist, fertile soil that
`>i<VVivi>
ii>pH between
6 and 7.5.
i7ii}zucchinis
reach a length of 20cm]>i
them by cutting them from the
rough stem>>>Vii
bush. Picking zucchini regularly
promotes greater production.

XXXmUOFTTNBHDP[B 85
 fit pregnancy
8 PREGNANCY MYTHS
unpacked
/WEJNKMGVJGJGCNVJCPFVPGUUKPFWUVT[VJGTGCTGCPWODGTQHRTGIPCPE[O[VJUVJCV
OQOUVQDGCTGDQODCTFGFYKVJQHVGPHTQOYGNNKPVGPVKQPGFHTKGPFUCPFHCOKN[To help
navigate this often confusing and stressful period in your life, we unpack some of the more
Fact orEVKQP!
i>i >` i>>i v wV
1. YOU NEED TO EAT FOR TWO
(+%6+10 6JG PQVKQP VJCV GZRGEVCPVOQOUPGGFVQFQWDNGWRQP
VJGKTFCKN[HQQFKPVCMGKUEQORNGVGN[
KPEQTTGEVCU[QWFQPQVPGGFVQ
OGGVVJGECNQTKEPGGFUQHCPQVJGT
HWNNITQYPRGTUQP All that is needed is
an additional 300 calories per day, which
amounts to an additional balanced meal
daily, to support the increased demands
of pregnancy. It can be detrimental to
the health of both mom and baby if
pregnant women eat too much, as this
can contribute to excessive weight and
even obesity during pregnancy, which
can result in the onset of numerous
lifestyle diseases.
2. YOU NEED TO STOP EXERCISING
FICTION 'ZGTEKUKPI FWTKPI RTGIPCPE[
KU GZVTGOGN[ DGPGEKCN VQ DQVJ OQO
CPF DCD[  its just important to note that
training needs to continue at the same
level (maintenance and no harder) as it
was prior to falling pregnant.
$GPGVU QH GZGTEKUKPI YJGP
RTGIPCPV
Increases the size of the placenta
and therefore the transport of blood,
oxygen and nutrients to your baby
Increases the use of fat as an energy
source at rest and while exercising
Reduces insulin resistance and risk of
gestational diabetes
You will get back to your pre-pregnancy
i} >` wi ii Vi >vi
giving birth
Energy levels and self image
throughout pregnancy will be elevated
and risks of post-partum depression will
therefore be reduced
Improved circulation and therefore less
swelling will be experienced, as well
as reduced levels of water retention
through sweating
Helps maintain/create good posture,
preventing lower back pain
Weight gain throughout pregnancy will
be more controlled, as less fat will be
stored
Prepares you for labour if you are
planning for natural delivery and
decreases recovery time postpartum
from either natural or caesarean
deliveries.
3. ITS IMPORTANT TO START
EXERCISING RIGOROUSLY
FICTION ;QW ECPPQV DGIKP C TKIQTQWU
GZGTEKUG RTQITCOOG KH [QW JCXG PGXGT
GPICIGF KP QPG DGHQTG as your body is not
accustomed to doing the type and intensity
of exercise. Adding the physical demands
of exercise onto those of pregnancy can be
harmful. However, pregnancy is the ideal
time to get moving. Nowhere in the medical
literature does it say that moderate exercise
such as walking is unsafe, even for previously
sedentary women.
4. YOU SHOULD NOT DO ANY
EXERCISES LYING FLAT ON YOUR BACK
(#%6 (TQO VJG DGIKPPKPI QH VJG UGEQPF
VTKOGUVGT YJGP [QW NKG QP [QWT DCEM VJG
YGKIJV QH VJG RTGIPCPV WVGTWU UNQYU VJG
TGVWTP QH DNQQF VQ [QWT JGCTV by putting
pressure on the vena cava, which reduces
L` y i vi / i> i
baby is getting less oxygen and fewer
i ii] iiVi ii
the muscles to use more oxygen and
nutrients, which has a compound effect when
exercising on your back while pregnant.
5. DOING ABDOMINAL EXERCISES
WILL GIVE YOU DIASTASIS RECTI
(+%6+10 #DFQOKPCN GZGTEKUGU CTG PQV
QPN[ UCHG FWTKPI RTGIPCPE[ DWV CTG
TGEQOOGPFGF All you need to do is shift
focus to the types of abdominal exercises
you do. You are not aiming to build a six-
pack during pregnancy, but rather strengthen
Vi] iVwV> `ii Vi
During pregnancy your core weakens due
to stretching and hormonal changes that
prepare a womans body for the birthing
process. It is therefore extremely important
to focus on strengthening your core with
iVwV >i >` iiVi >
i}i i iV y >` >ii
abdominals, both of which comprise your
deep core. Diastasis recti occurs when
the six-pack muscles begin to pull apart
from the midline of the body, most notably
around, above and below your belly button
v > ` v w}i /iivi] >}
your rectus abdominis muscles should not be
your main focus.
6. TRAINING DURING PREGNANCY
PUTS YOUR JOINTS AT RISK
(#%6 #U [QWT DQF[ RTGRCTGU HQT NCDQWT
C JQTOQPG ECNNGF TGNCZKP KU TGNGCUGF
VJTQWIJQWV VJG DQF[ ECWUKPI EQPPGEVKXG
VKUUWG VQ TGNCZ As a result, the joints and
ligaments between the bones in your pelvis
will begin to loosen to allow the baby to
pass through during labour. However, relaxin
is mostly present during the third trimester
of pregnancy and for three months post
pregnancy. You do not need to stop weight
training or exercising; you just need to be
daily diet as your baby will begin to leach
mindful of doing any exercises that place
joints in an unstable or strained position. It
is therefore recommended that you keep
Therefore, the best way to curb the cravings
all leg exercises bilateral, where both feet
>i i }` q V > > > i}
press and to stay away from unilateral
movements, such as lunges, as your pelvic
region does not offer you the same support
at this stage of pregnancy. As a result, the
muscles in the surrounding areas will try to
compensate for the instability in the joint and
ligament region, potentially causing muscle
or ligament strains that will take months to
weight management
rehabilitate post-pregnancy.
BE MINDFUL OF DOING
EXERCISES THAT PLACE
JOINTS IN A STRAINED
OR UNSTABLE POSITION
7. RUNNING IS UNSAFE
FICTION ;QW ECPoV pUJCMG [QWT
DCD[ NQQUGq KV YKNN TGOCKP UCHG
CPF UQWPF UYKOOKPI CTQWPF
KP COPKQVKE WKF YJKNG [QW LQI
CTQWPF VJG DNQEM As long as
there are no health concerns
that would preclude your from
this form of cardiovascular
exercise, and no changes in your
joints and ligaments, you can
continue running, but only if you
did so prior to falling pregnant.
Some runners are able to keep
going many months into their
pregnancies, but eventually
discomfort will cause them to
switch to lower-impact activities
such as walking, water workouts or
the elliptical trainer.
Some runners
are able to
keep going
well into their
pregnancies...
8. CRAVINGS INDICATE THAT YOUR
BODY IS LACKING SOMETHING
FICTION 5VTGUU CPZKGV[ CPF GOQVKQPU
ECP CNN CHHGEV QWT nPGGFo HQT EGTVCKP HQQFU
Take carb-rich foods like bread, biscuits and
sweet treats for example. Eating them has a
calming effect and boosts levels of the good
mood brain chemical, serotonin. which is
exactly what you crave when youre feeling
down or youre stressed out. Remember
that even though pregnancy is a wonderful
process, it still puts stress on your body,
especially if you are not following a balanced
the nutrients it needs from your body if
theyre not provided through your diet.
is with a balanced and healthy diet, where
nothing is left to be desired.
WRITTEN BY Giorgina
Slotar, clinical nutritionist
(Intl. Grad. Dip. Clinical
Nutrition, Australia), pre-
and post-natal exercise
specialist (American Fitness
Professionals Association),
specialist (AFPA), and
>wi` i>>i
(HFPA)
For more information on how to nourish a
healthy pregnancy, please visit
www.tonedandtru.com to stay updated on the
>V v }> w Li` iL
Nourishing a Healthy Pregnancy.
XXXmUOFTTNBHDP[B 87
advertorial

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88 SEPTEMBER - OCTOBER 2017 | XXXmUOFTTNBHDP[B

transformation
HOW FITNESS AND THE COMPETITIVE
STAGE SAVED HER FROM A LIFE OF
ALCOHOLISM

Carrie-ann
VAN HEERDEN
y name is Carrie-ann point my chance at a new

M van Heerden and life. It was now or never and

Im a recovering
alcoholic. I drank for 27
years of my life and during
this dark period I nearly lost
everything.
It was on 10 June 2014 that
Carrie-anns transformation
began, after she was involved in
a serious motor vehicle accident.
I knew that only I could do it;
only I could make the change.
I couldnt let my family down
again, so in August 2014 I
started training at home as a
means to keep myself as busy
as possible to stay off the
drink.

I had gone out that night and GYM QUEEN

partied up a storm, as I usually
did, but after the accident I knew
I had to stop drinking. If I didnt
it would only have been a matter
of time before my life came to an
abrupt and early end...
Carrie-ann explains how
alcohol made her feel invincible,
and how she would always turn
to drinking to take off the edge
when life became too intense.
I would always say how could
5JG YCU UQQP VTCKPKPI XG
times a week, using every
opportunity she had to
get some exercise in. I
would pop in to our local
gym as often as possible for
a workout. I was loving the
training and the incredible
energy I had. Every day was
a new experience and a new
challenge for me.
With this new focus in her
IFEST YLE

Photography by Ben Myburgh

I ever cope without it?, but vi]
>i> > i w>
H Y L E!
MY HE
ALT
A SE ON LIF
the accident was a turning started to feel like she was

A N E W L E
GA VE ME

living the life she was meant to
live, instead of living in pubs and
L>`i>VyiVi
her. I began to feel better than
ever before. My healthy lifestyle
gave me a new lease on life.
In December she signed up
with a personal trainer at Virgin
Active, Milesh Morar who started
training her and helping her
the changing, along with my
attitude toward life.
STAGE PREP
Carrie-ann embraced the
transformation process,
using the dogged pursuit of
a new me to replace her
alcohol addiction. As part of
the process I set myself small,

#@QQV @MMRLNLDMNEQS with a strict diet to improve her

physique and conditioning. My
I had gone out that night and partied up a storm, as I usually body wasnt where I wanted it
did, but after the accident I knew I had to stop drinking. If I to be, but I could see subtle
didnt it would only have been a matter of time before my changes starting to happen,
life came to an abrupt and early end... which excited me. However, it
was my mind that did most of
achievable goals and in January
2015 I decided to enter the IFBB
Novice competition being held
in Durban in March that year.
She work hard and placed
third in the competition.
It was the most amazing

90 SEPTEMBER - OCTOBER ]XXXmUOFTTNBHDP[B

Quick FACTS
Favourite healthy dish
Seafood
Favourite body parts to train
Shoulders and back
Favourite supplements
Whey, BCAAs and Glutamine
Top diet tip
Perseverance and hard work
always pay off in the end, so
stick to your plan
STATS
Lives:
Cowies Hill, KwaZulu-Natal
Age: 49
Family:
I have 3 gorgeous girls and
1 grandson
Previous weight: 58kg
Current weight: 52.8kg
Previous body fat: 31%
Current body fat: 11%
Persevere and believe in yourself,
because you are capable of so much
more than you think you are!
experience and I was
absolutely hooked on the
sport from then on. My
motivation levels climbed
and my gym and cardio
sessions became my top
priority.
Since then Carrie-ann
has gone from strength
to strength, making the
KwaZulu-Natal IFBB team
in 2016, and receiving her
provincial colours for the
Bikini Fitness division. My
goal for 2017 is to achieve
my best condition yet and
win national colours.
To achieve this goal
she is currently training
under Grant Ramsey at
Ramseys Conditioning,
based at Virgin Active
Pavilion. He plans all my
training and takes care
of all my nutritional
requirements.
I believe that
together, Grant and
I will achieve great
things as hes an
incredible trainer
with a seemingly
unlimited
amount of
industry
knowledge.
A NEW
LIFE
Through her pursuit
of a better, healthier life,
with the gym and the
competitive stage as
her greatest sources
of motivation, Carrie-ann
says she has overcome her
alcoholism and feels like
she has got her life back.
The past two years have
given me more than I could
have ever imagined. I now
>iVw`iViiv
and have won the respect
back from people whom I
loved but thought I had lost
due to my addiction and
my behaviour. I also have
a new lease on my health
as I no longer suffer from
high blood pressure or high
cholesterol thanks to my
healthy eating habits and all
the exercise. I have to give
thanks to God and to my
family for helping me get
my life back on track.
In closing, Carrie-ann
says her aim in sharing
her story was to hopefully
reach out to others who
may be battling through
their own addictions or
challenges, and inspire
them to make a change.
I want to let them know
that they too can do it, and
that they are not alone. To
all of you, persevere and
believe in yourself, because
you are capable of so much
more than you think you
are. The mind achieves
what it believes, so set
yourself a few goals and
go out there and smash
them. Im living proof
that you can change your
life around.
SA XTREME 2017
WHEN: 17 June 2017 BODY
WHERE: Pretoria
FITNESLSL
PHOTOGRAPHY BY: Soulby Jackson
OVERAER
www.skjphotography.co.za
WINN

RESULTS
LADIES BEACH LADIES
BIKINI U/23 FITNESS
UP TO 1.63M BIKINI OVER
1. Delaine 35 YRS
Sardinha 1. Karien van
2. Launette van der Wal
Niekerk 2. Elmarie Kolver
3. Edine 3. Tanja Cloete
Holloway
LADIES BODY
LADIES BEACH FITNESS UP
BIKINI U/23 TO 1.63M
OVER 1.63M 1. Caryn Tyler
1. Tanya van 2. Nicole
Vuuren Delpeche LADIES BEACH BIKINI LADIES FITNESS BIKINI
2. Chane-Leigh 23-35 Natasha Ehlas UP TO 1.66M Zelmarie Fourie
du Plooy LADIES BODY
3. Monique FITNESS UP
Burrow TO 1.68M
1. Nolene L ADIES
LADIES BEACH Burrage BEACH
BIKINI 23-35
YRS LADIES BODY
BIKINI
1. Natasha Ehlas FITNESS OVER
2. Nany Ellis 1.68M
3. Ralie Kapp 1. Kylie
Opperman
LADIES 2. Candice
FITNESS Whitehead
BIKINI UP TO
1.66M LADIES
1. Zelmarie PHYSIQUE
Fourie 1. Katy Brand
2. Gabriella
Barras LADIES
3. Amber-Jade WELLNESS
Meth FITNESS
1. Mariette
LADIES Ceronio LADIES BODY FITNESS
FITNESS 2. Simone OVER 1.68M Kylie Opperman
n
BIKINI OVER Keenan
1.66M 3. Denise Roux
1. Irina
Nesterova
2. Stephany
Delatour L ADIESS
3. Beth Brook FITNES I
BIKIN
OVERALLS:
Ladies Beach Bikini U/23 up to
1.63m: Delaine Sardinha
Ladies Fitness Bikini over 35 yrs:
Karien van der Wal LADIES BEACH BIKINI U/23 LADIES BEACH BIKINI U/23
Ladies Body Fitness ov ver 1.68m: UP TO 1.63M Delaine Sardinha O/1.63M Tanya van Vuuren
Kylie Opperman

LADIES WELLNESS LADIES BODY LADIES FITNESS LADIES BODY

LADIES PHYSIQUE LADIES FITNESS BIKINI O/35 FITNESS FITNESS UP TO BIKINI O/1.66M FITNESS UP TO
Katy Brand Karien van der Wal Mariette Ceronio 1.63M Caryn Tyler Irina Nesterova 1.68M Nolene
Burrage
 showcoverage

MS. DIVA EXTRAVAGANZA 20

WHEN: 29 July 2017
WHERE: Durbanville, Cape Town RESULTS
PHOTOGRAPHY BY: Stehan Schoeman
NOVICE LADIES
BEACH BIKINI FITNESS
U/1.63M 1 Claire Bowles
1 Marile van
Niekerk BODY FITNESS
2 Bianca Homola 1 Charisna van
3 Cade Lee der Merwe
Paulsen 2 Mariaan
Barnard
NOVICE
BEACH BIKINI NOVICE POLE
O/1.63M FITNESS
1 Ashley 1 Natascha Kriel
Harding-Male 2 Juanita Louw
2 Leiere Falck 3 Mariaan Vos
3 Marike
Coetzee INTERMEDIATE
POLE FITNESS
NOVICE 1 Linzette van
FITNESS BIKINI Dyk
U/1.63M
OVERAL 1 Alyssa Ramdass ADVANCED
FITNESSL 2 Lisa Smith POLE FITNESS
FITNESS BIKINI 0/1.63M
BIKINI 1 Marisa
NOVICE Fernandes 1 Sonette Ehlers
FITNESS BIKINI
O/1.63M LADIES
1 Jo Mare Harris EVENING
FITNESS BIKINI U/1.63M BEACH BIKINI U/1.63M WEAR UP TO
1 Claire Bowles 1 Cayleen Lockey JUNIOR 1.63M
BEACH BIKINI 1 Claire Bowles
U/23 2 Rachelle
1 Leiere Falck Havenga
2 Elme Mostert 3 Cayleen Lockey

JUNIOR LADIES
FITNESS BIKINI EVENING
U/23 WEAR UP TO
1 Alyssa Ramdass 1.67M
1 Marike
BEACH BIKINI Coetzee
U/1.63M 2 Mariaan
1 Cayleen Lockey Barnard
2 Melissa
Jansen van LADIES
Nieuwenhuizen EVENING
3 Rachelle WEAR OVER
Havenga 1.67M
1 Juanita
BEACH BIKINI Nienaber
O/1.63M 2 Leiere Falck
1 Ashley 3 Maryka
Harding Male Coetzee
2 Leiere Falck
3 Krystin LADIES
EVENING
Morgenrood JUNIOR BEACH BEACH BIKINI
NOVICE FITNESS BIKINI WEAR
ADVANCED POLE FITNESS BIKINI U/23 O/35YRS
O/35YRS
U/1.63M 1 Marisa Fernandes BEACH BIKINI
1 Sonette Ehlers 1 Leiere Falck 1 Marisa
1 Alyssa Ramdass O/35YRS Jordaan
2 Tanya Genis
1 Marisa Jordaan
2 Tanya Genis
OVERALL
3 Natasha Sutton
EVENING
WEAR: Claire
FITNESS BIKINI Bowles
U/1.63M
1 Claire Bowles OVERALL
BEACH BIKINI:
FITNESS BIKINI Ashley Harding
O/1.63M Male
1 Sonette Ehlers
2 Jo Marie Harris OVERALL
3 Maryka FITNESS
Coetzee BIKINI: Claire
Bowles
FITNESS BIKINI
O/35YRS OVERALL
1 Sonette Ehlers DIVA: Claire
Bowles
THEME
L
OVERALH ROUND ROCK
STAR DIVA
B E A C 1 Claire Bowles
BIKINI 2 Maryka
Coetzee
LADIES EVENING WEAR NOVICE BEACH BIKINI BODY FITNESS
OVER 1.67M O/1.63M 1 Charisna van der Merwe
1 Juanita Nienaber 1 Ashley Harding-Male
IFBB MUSCLE MULISHA GRAND PRIX 2
WHEN: 8 July 2017
WHERE: The Alexander Theatre,
Johannesburg
PHOTOGRAPHY BY: Soulby Jackson,
www.skjphotography.co.za

L
OVERALH
BEAC I
BIKIN
LADIES BEACH BIKINI OVER
1.63M
1 Chane-Leigh du Plooy

MIXED COUPLES
RESULTS
1 Monique van Emmenis and Rudie
Fourie

LADIES PHYSIQUE
1 Katy Brand
LADIES BEACH BIKINI UP TO LADIES FITNESS BIKINI OVER
LADIES BODY FITNESS UP TO
1.63M 1.63M 35
1 Marelize Stander 1 Ralie Kapp 1 Elmarie Kolver
2 Monique van Emmenis
3 Annette Dye

LADIES BODY FITNESS OVER

1.68M
1 Sam Martingano
2 Lynne Newman
3 Louise Birkner

LADIES WELLNESS FITNESS

1 Quenita Breet
2 Denise Roux
3 Daisy van Vuuren LADIES WELLNESS FITNESS
1 Quenita Breet
LADIES FITNESS BIKINI UP TO
1.60M
1 Leanne Keelips
2 Elamone Ackerman
3 Jeanique Marien

LADIES FITNESS BIKINI UP TO

1.66M
1 Delaine Sardinha
2 Zelmarie Fourie
3 Cindy-Lee Dredge

LADIES FITNESS BIKINI UP TO

1.72M
1 Carmen Botha
2 Elmarie Kolver
3 Monique Elloff

LADIES FITNESS BIKINI OVER

1.72M
1 Stephany Delatour
2 Tanya van Vuuren
3 Anneke Jordaan

LADIES FITNESS BIKINI OVER 35

1 Elmarie Kolver
2 Daine Rieder
3 Annemarie Vorster

LADIES BEACH BIKINI UP TO

1.63M
1 Ralie Kapp
2 Edine Holloway
3 Nadine van der Haar

LADIES BEACH BIKINI OVER OVERALL

1.63M
1 Chane-Leigh du Plooy L BODY
2 Jessica van Zyl OVERASLS FITNESS
3 Madelein du Toit FITNE I
BIKIN
OVERALL LADIES BODY FITNESS:
Marelize Stander
OVERALL LADIES FITNESS BIKINI:
Delaine Sardinha LADIES FITNESS BIKINI UP TO LADIES FITNESS BIKINI LADIES BODY FITNESS UP TO
OVERALL LADIES BEACH BIKINI: 1.66M OVER 1.72M 1.63M
Chane-Leigh du Plooy
1 Delaine Sardinha 1 Stephany Delatour 1 Marelize Stander
GARDEN ROUTE CLASSIC OVERALL
WHEN: 24 June 2017 BEACH
WHERE: Mossel Bay BIKINI
PHOTOGRAPHY BY: Valentino Stander

RESULTS
LADIES PHYSIQUE
1 Marizka Retief

LADIES BEACH BIKINI UNDER 1.63M

1 Melissa Jansen van Nieuwenhuizen
2 Anne-Marie Leslie
3 Elriette Snyman

LADIES BEACH BIKINI OVER 1.63M

1 Larochelle McKirby
2 Luami Zondagh

LADIES BEACH BIKINI 35+

1 Riana van Wyk
2 Bonnita Hoy

LADIES FITNESS BIKINI OVER 1.63M

1 Mariaan Barnard
2 Maryka Coetzer

LADIES FITNESS BIKINI 35+

1 Annelie de Jager
2 Deseray du Toit

OVERALL BEACH BIKINI: Melissa

Jansen van Nieuwenhuizen
OVERALL FITNESS BIKINI: Mariaan
Barnard
LADIES BEACH BIKINI 35+ LADIES BEACH BIKINI OVER LADIES FITNESS BIKINI LADIES BEACH BIKINI UNDER 1.63M
1 Riana van Wyk 1.63M OVER 1.63M 1 Melissa Jansen van Nieuwenhuizen
1 Larochelle McKirby 1 Mariaan Barnard
 SWEE
PSTA
KES

RISE OF THE
WIN PHOENIX 3.0
WEEKLY PRIZES WHEN: 8 July 2017
WHERE: Abbotsford Christian Centre, East London
PHOTOGRAPHY BY: Stehan Schoeman

RESULTS
WEEKLY DRAWS FOR PRIZES LIKE
SUPPLEMENTS, TECH DEVICES, FITNESS BEACH BIKINI U/1.63M
1 Catelyn Cumberlege
APPAREL OR EVEN CASH!
BEACH BIKINI O/1.63M
1 Sheri Muller
2 Chrika Cumberlege
WITH PRIZES LIKE LADIES PHYSIQUE
1 Nokucinga Mapelula

LADIES BODY FITNESS

 ,CKOG )TKHVJU
VALUED 2 Dalena Mostert
AT
4,800 FITNESS BIKINI O/1.63M
1 Maryka Coetzer
E YARD FITNESS BIKINI O/35
HLETIC
12 1 Donna Bartlett
ek Body 2 Karen Herbst
nsformation
mbership At 3 Celicia Openshaw
Yard Athletic

OVERALL BEACH BIKINI: Sheri Muller

OVERALL FITNESS BIKINI:
MY BODY GURU Donna Bartlett
My Protein Pantry products compliments of My
BodyGuru.co.za Online Store. Prize Value R1000
LADIES BODY FITNESS
L
OVERASLS ,CKOG)TKHVJU
FITNE I
FEEL GOOD AND CO BIKIN
Modibodi creates specialised or performance
underwear designed for women and all our womanly
needs.. Prize Value R1685
VALUED
AT
R23,500

HFPA
NCIF part-time course, including 3 bonus courses:
Functional Training Specialist, Sports Nutrition and
Kettlebell Fundamentals.

VALUED
AT
R2,250
FITNESS BIKINI O/35 FITNESS BIKINI O/1.63M
1 Donna Bartlett 1 Maryka Coetzer

CHAR WHITE BODY20

A natural tooth whitening powder, non-toxic, vegan, 5 Body20 Sessions. Unique
GMO-free and cruelty free. Its highly absorbent nature EMS Technology Training
means it binds easily with stains and toxins, boosting for a results driven
your immune system and keeping your teeth pearly workout.
white and stain free. Zoom & CHARWHITE Hamper
Prize Value R2475

WEEKLY GIVEAWAYS

THE

SWEEPSTAKES
REGISTER AT
BEACH BIKINI U/1.63M LADIES PHYSIQUE
FITNESSMAG.CO.ZA/WIN 1 Catelyn Cumberlege 1 Nokucinga Mapelula
Terms and conditions apply. Read online for more info.
TRUE STRENGTH GETS

YOU LEAN AND FIT

ALL-DAY AMINO ENERGY
FOR A LEANER BODY
ENERGY HAS NEVER TASTED THIS GOOD!

WATERMELON PINEAPPLE-MANGO

MANGO-ORANGE

ENERGY + STAMINA + RECOVERY

YOU CAN ALSO USN GLOBAL MANUFACTURING IS CERTIFIED BY THE FOLLOWING QUALITY CONTROL ENTITIES, WHERE RELEVANT.
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INDIVIDUAL RESULTS MAY VARY. ONLY EFFECTIVE AS PART OF A WEIGHT MANAGEMENT PROGRAMME WHEN COMBINED WITH A BALANCED, ENERGY-RESTRICTED EATING PLAN AND REGULAR EXERCISE.