76 54

July
August ‘14
THIS ISSUE...
32 IN YOUR GYM BAG
Our top gym-wear choices
64 INSECURITY
Unshackle your mind to live

36 BIKINIBOOTS
The evolution of a fitness brand
victoriously

38 CHEAT MEALS
Is it really worth including them?
66 SUPPLEMENT YOUR SPORT
The right product to boost
performance

42 COVER GIRL
We catch up with NPC champion
and USN athlete Bella Falconi
70 IS YOUR SCALE STUCK?
Possible reasons why you’re not
dropping the pounds

44 SWITCH IT UP
Cut calories with these simple
food swaps
34 CROSSFIT REGIONALS 44 FOOD SWAPS 90 FITNESS MODELLING
Get noticed to kickstart
your career!

46 GERMS IN THE GYM

Go on the offensive to avoid
gym-borne bugs
92 BROCCOLI BERRY DELIGHT
A delicious smoothie packed full
of goodness

50 BOOST IMMUNITY
Simple ways to give your
system a boost
94 EATING RAW IN WINTER
Finding comfort in the health and
vitality that raw food provides

54 SEXY SHOULDERS
Tiffany Gaston’s strong, shapely
shoulder routine
96 SOWING THE HEALTH SEED
All the health benefits of seeds

62 BCCAS FOR FAT LOSS

Supplements that boost the burn 100
LOSE THE FAT
NOT YOUR MIND 86 PLATE WORKOUT 98 5 WORST THINGS...
...to do after exercise

102 FINDING THE BALANCE

Correct muscle imbalances

IN EVERY ISSUE
104 TRAINING WHEN SICK
Know the risks
6 EDITOR’S LETTER
A word from the editor
106 PRENATAL FITNESS
How it benefits mom and child
8 HEALTH NEWS
Health and nutrition info
108 REAL LIFE SUCCESS STORY
Overcoming an intolerable
12 NEWS AND EVENTS
Local news and events
situation

20 BEAUTY
Must haves
110 METABOLISM MAKEOVER
Avoid these everyday habits

22 FITNESS
EXPERT ADVICE
Your questions answered

Modelling
24 FIT TECH
The hottest tech stuff KICKSTART
YOUR CAREER
COVER IN THE FITNESS
42 MODEL INDUSTRY
Bella Falconi
Shot by Richard Cook 90
 ED’S LETTER

YOUR FITNESS
MOTIVATION IN
fitness
www.fitnessmag.co.za
THIS ISSUE:
PUBLISHER SENIOR DESIGNERS
Andrew Carruthers Jane Horton
EDITOR Christian Nel
Tanja Carruthers ONLINE EDITOR &
MANAGING EDITOR FEATURES WRITER
Pedro van Gaalen Melanie Heyns
DEPUTY EDITOR PROOF READER
Devlin Brown Irene Stotko
ADMINISTRATION (Eagle-eyed Editing)
Kate Rodney

M
Y TRAINER IS MILITANT. SHE
DOESN’T TAKE ‘NO’ FOR AN
ANSWER AND DEVIATING
FROM HER PLAN IS NON-NEGOTIABLE.
RECENTLY (ALTHOUGH, IT FEELS MORE
LIKE CONSTANTLY) I STARTED UPPING THE
WEIGHTS I USE DURING TRAINING, ALBEIT
IN SMALL INCREMENTS.
Doing a goblet squat with 20kg and pushing
max reps was tough enough, so when she
told me to step it up to 24kg I felt like it was
impossible. I thought: “How can she expect me
to push out 10 reps with a heavier weight when I
barely manage 10 reps on something lighter?”
I immediately started thinking her request
(read command) was counterintuitive. Thoughts
such as “I’m going to aggravate my injury and
I’ll be back to square one”
“THE FEAR OF rushed through my mind (for
AGGRAVATING MY those of you who don’t know,
INJURY HAS HELD I underwent surgery in mid-
BACK PROGRESS I 2013 for a hip impingement.
COULD HAVE BEEN Recovery time: 9 months).
MAKING. I’VE As I fought back these
FOLLOWED THE feelings amidst the threat
PRESCRIBED of imminent failure, for fear
TRAINING TO of her disapproval or her
judgement, her head tilted
STRENGTHEN MY
and she raised an eyebrow.
BODY, BUT I NEG-
“You’ve already told yourself
LECTED TO FOCUS you’re going to fail, haven’t
ON MY THOUGHTS. you? Your mind is your
IT’S A YEAR LATER strongest muscle and you’re
AND I NOW REALISE not giving it the opportunity
THAT THE ONLY for a great workout. How
THING STANDING about applying yourself
BETWEEN ME AND rather than settling for
MY IDEAL FITNESS something less.”
LEVEL IS ‘ME’.” Sigh. “Let’s do it” I said. It’s
now a month later and I’m
squatting with a 32kg kettlebell.
To improve we have to constantly challenge
ourselves. It doesn’t have to only be a physical
challenge though. We also need to challenge
ourselves mentally because, most of the time,
our thoughts and fears are what stand between
failure and success. Your mind really is your
strongest muscle, and it’s only when you spend
time flexing it that you’ll make your most
notable achievements.
Stop saying “I wish” and start saying “I will”.
PG 76 #LCHF: A healthy dose of
realism amidst all the hype.
PG 54 Shoulder workout: Fitness model
Tiffany Gaston shares her strong,
shapely shoulder routine.
PG 34 CrossFit review: Journey into
the world of competitive CrossFit.
#FITNESSMAGSELFIE
Every Monday we introduce a new theme for
our weekly selfie competition. The winners
are chosen on Fridays and displayed on our
Instagram (fitnessmagsa) account. Here are
some of the winners.
PHOTOGRAPHY
Cindy Ellis, Pure Photographic, Richard Cook,
James Patrick
CONTRIBUTORS & ADVISORY
Mario van Biljon, Wilna Appel, Angelique van der
Linde, Charlene Warwick, Nadine du Toit, Vanessa
Ascencao, Lisa Raleigh, Julia Lamberti
ADVERTISING SALES
Brian Verster
brian@muscleevolution.co.za
082 924 5284 | 011 791 3646
fitness Magazine South Africa
THE PUBLISHER
The Maverick Publishing Corporation
Postnet suite 99, Private Bag X8 North Riding, 2162
Head Office: +27 11 791 3646
Fax: 086 660 4761 E-mail: info@fitnessmag.co.za
www.fitnessmag.co.za
Unit 21, Block F, Lifestyle Riverfront
Office Park, Bosbok Road, Randpark Ridge, Gauteng
DISTRIBUTION
On the Dot, No 2 Herb Street,
New Doornfontein, JHB, 2139
Tel +27 11 4015880 | Monice Kruger
FOR SUBSCRIPTION ENQUIRIES
RNA SUBSCRIPTIONS
Tel (011) 473-8700
Printed By (031) 714 4700
No liability is assumed by The Maverick Publishing
Corporation, Muscle Evolution (and M.E’s Fitness) nor
any of the authors of the information provided in this
publication. The Maverick Publishing Corporation
cannot be held liable for any advice provided in this
publication. The information published in this magazine
should not be considered as medical advice, please
consult a registered doctor. The Maverick Publishing
Corporation shall not be liable for any unsolicited mate-
rial, nor photographs or manuscripts submitted to our
publication office. The Maverick Publishing Corporation
reserve the right to reject any advertising without
notification, and will not publish any editorial material
nor advertising that we feel does not comply with our
readership audience.

Tanja
All Stock photography via www.dreamstime.com &
www.shutterstock.com

FOLLOW US ON TWITTER @FITNESSMAGSA >HASHTAG YOUR PHOTOS ON INSTAGRAM #FITNESSMAG AND #FITNESSMAGSELFIE
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Health news HEALTH, NUTRITION, WELLNESS

RAW HONEY ALSO

CHICKPEAS are a healthy
HAS A HIGH VITAMIN food option because they
B6 CONTENT. THIS contain no cholesterol or
VITAMIN IS IMPORTANT saturated fat and are rich
TO THE HUMAN BODY in protein.
S IT IS INVOLVED IN
MANY BIOCHEMICAL
REACTIONS.

Replace refined carbs with one-cup servings of natural diuretics

such as artichokes, asparagus or watercress to flush your system
of extra water weight.

1.2g of protein and 2.6g of

dietary fibre is what you’ll get
BY MELANIE HEYNS, Features Writer

from 100g of banana.

Pineapples are full of vitamins

and minerals such as vitamin A,
vitamin C, calcium, phosphorus, and
potassium. They are also rich in fibre.
DO YOU SUFFER FROM MENSTRUAL CRAMPS?
TRY ADDING 1-2 TEASPOONS OF GROUND
FLAXSEED TO YOUR DAILY DIET.

8 JULY - AUGUST 2014 | www.fitnessmag.co.za

 OM A SORE
SUFFERING FR N’T HAVE
O
THROAT BUT D GES? E-FIT ELECTRO
Z E N
THROAT LOery 2 hours with ¼ teaspoon of
Try gargling ev
in ½ cup of war
m water. FITNESS NOW IN SA
salt dissolved Get an effective body-shaping workout in
only 20 minutes with E-Fit Electro Fitness.
In electro muscle stimulation (EMS) therapy
everyone can find the best treatment to suit
HTEN their needs, be it physical therapy, body
I ITH shaping, body building, systematic muscle
building, weight-loss, purification, cellulite
NEO ETIN treatment, skin toning and
Neoretin is a range of highly
effective skin lightening postpartum recovery.
products that consisits of The EMS technology is easily adjustable to individual
Neoretin GelCream SPF requirements and is suitable for specific post-injury
50 for day-time use and training, even for those with longer recovery times.
Neoretin Serum (use of a Additional workout programmes include lymphatic
sunscreen is recommended) circulation enhancement, relaxation, improving body
for intensive day and/or posture and strengthening dorsal muscles. For bookings
night use. Neoretin can be or more info contact Sean on 082 562 2854 or visit
used to lighten melasma, Ultimate Fitness Centre, 47 Van Riebeeck Ave, Edenvale.
dark spots and uneven “When Sean from E-Fit insisted on letting me try out this
pigmentation. Ingredients new and revolutionary training system and told me it’ll
in the Whitening Booster only take about 20 minutes, I was skeptical. But I pitched
System act to inhibit all up, got kitted out with all the necessary gear and began
stages of melanin production, the training. I was immediately blown away at how much
while the new RetinSphere more resistance the machine generated while trying
retinoid technology offers the to complete simple exercises. The EMS definitely put
efficacy of retinoids without me through my paces. When it was all over I was left as
the side effects. Neoretin is vascular and pumped as I would be after any hardcore
suitable for skin that doesn’t weight training workout. The next few days after the
tolerate hydroquinone training proved just how hard my body had worked as the
(HQ), or when HQ use is satisfying dull ache that accompanies severe muscular
discontinued. Neoretin also strain lasted a few days. I highly recommend that anyone
works in combination with who wants to blast through plateaus and reach new levels
skin lightening procedures, in their training and physique visit Sean and E-Fit. I’m
is excellent for use in post definitely sold on the benefits!” - Andrew, Publisher.
aesthetic procedures to
prevent post-inflammatory
hyperpigmentation, and
has an excellent galenic
formulation which ensures OFFICE HEALTH
full skin coverage and We all know how busy the day can get, especially when
rapid absorption. Available you have nothing but back-to-back meetings. However, it’s
from aesthetic clinics, important to take a minute or two every few hours to give
dermatologists and plastic the body a good stretch or take a stroll around the office.
surgeons. Visit
Not only will this help with blood flow, but you’ll feel more
www.genop.co.za for more info.
alert and aware.
HEALTH NEWS

Kiwis contain a high

amount of vitamin
C
(more than orange
s),
the same amount of
potassium as a bana
na,
and a good amount
of
beta-carotene.
FOODS THAT
ARE GOOD FOR
STUFFY NOSES
• Eat spicy foods or foods that
contain peppers as this will
reduce mucus build-up.
• Ginger can help clear a
stuffy nose by alleviating
inflamed tissues and
blood vessels.
• Cinnamon has medicinal
properties which treat cold
symptoms such as nasal
congestion and reduce
inflammation of tissues.

AN
CELERY IS
L L E N T S O URCE
EXCE , FOLIC
S IU M
OF POTAS IUM,
ACID, CALC ON, SUFFERING
M , IR
MAGNESIU US, FROM A VITAMIN PROMOTE A HEALTHY
O S P H O R
PH
ND PLENT
Y D DEFICIENCY BODY WITH ZINIUM
SODIUM, A M IN O Zinium is an everyday immune
TIAL A COULD LEAVE YOU
OF ESSEN booster which promotes a
ACIDS. FEELING FATIGUED, healthy body and good looking
WITH BONE skin. It can also assist with
alleviating certain skin conditions.
AND MUSCLE Zinium contains supplemental
PAIN. GET YOUR vitamins and minerals, in the form
LEVELS CHECKED of zinc, selenium and vitamin E, to
FIGHT FATIGUE WITH A DAILY DOSE OF treat skin conditions like acne and
½-1 CUP OF COOKED QUINOA DAILY. REGULARLY TO eczema. Available from Clicks,
AVOID THESE Medi-Rite, Dis-Chem, Pick n Pay
pharmacies and leading community
SYMPTOMS. pharmacies nationwide for R37.40
(30 capsules) to R97.38 (120 capsules).

PRETORIA TO HOST MISS SA FITNESS XTREME

IFBB Figure Pro and World Champion, Nina Richter has announced that TREAT
the fourth BBSA/IFBB Miss SA Fitness Xtreme competition will be held on HEARTBURN
11-12 July 2014, at the Pretoria East Event Centre. This unique, women-only Add ½ teaspoon
competition will be judged by national IFBB judges and accommodates all
levels of fitness figures.
of freshly grated
ginger root to a
Entrants can participate in the include an exhibition, showcasing
following 11 categories: everything from hair, nails, shoes
cup of hot water,
Bikini–Under 23 years, under 35 and supplements. The entrance steep for 10
years and over 35 years and registration fee per entrant minutes, remove
Fitness Bikini–Under 163cm, is R250. Competitors need to the ginger and
over 163cm and over 35 years register for the competition on then drink it.
Body Fitness–Under 163 cm, the 12 July from 08:00–10:00.
Under 168 cm and Over 168cm Pre-judging is at 11:00, with final
Ladies Fitness judging starting at 17:00.
Ladies Physique Visit the IFBB website for all the
Competitors will compete for rules at www.ifbbsa.co.za.
their share of R100,000 in prize To attend a pre-competition
money. A team will also be workshop held by Nina contact her
selected to compete at the 2014 on 082 440 0410. To exhibit contact
Arnold Classic in Spain on 28 Cisca Adamson 082 590 2244 or
September 2014. The event will email cisca@teem.co.za.

10 JULY - AUGUST 2014 | www.fitnessmag.co.za

 IMMUNE-BOOSTING ADVICE
According to information supplied by Solgar, during winter
70% of people suffer from colds, 9% with flu, 57% with
coughs and sore throats, and 46% with stuffy noses.

In many cases nutritional vegetables as they have Q Eat more mushrooms

supplementation can
assist in preventing
or alleviating many
of these conditions.
Helpful supplements
include zinc, vitamin
C, bioflavonoids,
Echinacea, olive leaf
extract, Goldenseal,
ashwagandha, cat’s
claw, elderberry and
astragalus. Additional
immune-boosting tips
that relate to nutrition
include:
Q Eat plenty of colourful
fresh fruits and
the highest antioxidant as they have anti-viral,
(orac) values. Antioxidants anti-bacterial and anti-
protect the body against fungal properties.
free radical damage.
Q Eat raw seeds and nuts.
Q Eat plenty of oily fish.
Q Avoid saturated,
hydrogenated and trans
fats.
Q Reduce your caffeine
consumption.
Q Minimise refined
carbohydrates, especially
sugar as it depresses the
immune system and blocks
the uptake of vitamin C.
QDrink sufficient water.

RECHARGE YOUR FEET

Recharge Your Feet contains herbal extracts, essential oils and
active ingredients that naturally help to alleviate the symptoms
associated with diabetic feet; poor circulation, numbness and
tingling, changes in skin temperature, swelling and changes in skin
colour. The product also assists with fungal infections, cracked heels,
dry skin, swelling, restless legs, varicose veins or spider veins and minor
cuts or burns. No alcohol, parabens, petrochemicals, animal products
and synthetic fragrances are contained in the product.
Available at Dis-Chem, Clicks, leading pharmacies and
health shops nationwide. For more information visit
www.rechargeyourlife.co.za.

ACCORDING
TO THE MAYO
CLINIC, AT LEAST
30 MINUTES PER
DAY OF AEROBIC
EXERCISE HELPS
STRENGTHEN
OUR HEARTS AND
BOOSTS OUR
IMMUNE SYSTEMS.

SUPERGUARD YOURSELF THIS WINTER

McNab’s SuperGuard is a
convenient single-dose
sachet. It delivers a six-tablet
formulation that contains
essential vitamins needed to
support your body’s immune
system such as vitamins A, B,
C, D and E. The product also
contains Sutherlandia*, an Africa
immune-boosting herb that
has been used for centuries by
many different cultures to combat SuperGuard also contains copper,
infection and selenium and zinc – essential
boost immune micronutrients needed to maintain
function. an effective immune system and
prevent common viral infections
such as colds and the flu.
Available countrywide in local
garage forecourt stores, as well
as Pick sn Pay, Shoprite Checkers,
Spar, Clicks, Dis-Chem and many
leading pharmacies.
Events & stuff
BY MELANIE HEYNS, Features Writer
PLANET FITNESS LAUNCHES
LES MILLS RPM CLASSES
Planet Fitness has launched another Les Mills class
called RPM across 15 clubs.
RPM is an indoor cycling
workout where individuals ride
to the rhythm of powerful music
across a range of terrains. The
RPM instructor leads the pack
through a journey choreographed
to inspirational music that
incorporates different riding
positions and speeds to suit the
terrain. Les Mills training is based
on the successful ‘group effect’
approach – a powerful way to
motivate, inspire and achieve
12 JULY - AUGUST 2014 | www.fitnessmag.co.za
A HEALTH AND FITNESS LIFESTYLE
OUR TOP FITNESS
READS THIS MONTH
+ EAT MOVE SLEEP
1EatByMoveTomSleep
Rath
is a transformative book and online
application that will improve your health
for years to
come. While Tom Rath’s bestsellers on
strengths and
well-being have inspired more than 5
million people in
the last decade, Eat Move Sleep revea
ls his greatest
passion and expertise. Quietly mana
ging a serious illness
for more than 20 years, Tom has assem
bled wide-
ranging information on the impact of
eating, moving
and sleeping. Written in his classic conve
rsational style
the book features the most proven and
practical ideas
from his research. This remarkably quick
read offers
advice that is comprehensive yet simpl
e and offten
counterintuitive, but always credible.
www.kalahari.com R278.66
+
2 THE BLOOD SUGAR SOLUTION
By Dr Mark Hyman
In The Blood Sugar Solution, Dr Mark
Hyman reveals that
the secret solution to losing weight and
preventing
diabetes, heart disease, stroke, deme
ntia and cancer is
balanced insulin levels. Dr Hyman descr
ibes the seven
keys to achieving wellness - nutrition,
hormones,
inflammation, digestion, detoxification
, energy
metabolism, and a calm mind – and
explains his
revolutionary six-week healthy-living
programme. With
advice on diet, green living, supplemen
medication, exercise, and personalisin
ts and
g the plan for
optimal results, the book also teaches
readers how to
maintain life-long health. www.kalah
ari.com R351.51
results. The benefits of RPM
+
include increased cardiovascular
fitness, fat loss, toning and
shaping legs, hips and buttocks,
3 5 LBS IN 5 DAYS
By Jason Vale
increased leg strength and Lose at least 5lbs in five days with Jason
Vale’s newest,
muscular endurance, with up to easiest and most effective juicing progr
amme ever.
600 calories burnt during a normal Jason Vale, aka The Juice Master, is the
man responsible
45-minute class. A new RPM class for turning around the lives (and diets)
of celebrities and
is released every three months top athletes from around the world. In
this book he
with new music and choreography. shares a new programme to reshape
and reinvigorate
Visit www.planetfitness.co.za your body in just five days. Lose the weigh
t you’ve
to see if your local Planet Fitness always dreamed of without restricting
what you can eat
offers the class. or drink at the weekend. The culminatio
n of over a
decade’s worth of research, 5 lbs in 5
Days is a new and
fresh approach to juicing and the ultim
ate guide to
kickstarting rapid and healthy weigh
t loss, boosting your
energy levels and maintaining optim
um health.
www.kalahari.com R128.73
CAFE RAW NOW SERVING
HEALTHY MEALS IN BRYANSTON
Cafe Raw is a recently launched secluded, peaceful cafe that offers gourmet
raw cuisine. All food is preservative free, contains no sugar, and no processed
foods or animal products are served for a healthier dining experience. The
cafe is open from Tuesday to Friday, 10h00 – 15h00, with a buffet lunch served
from 11h30. Takeaways are available and bookings are advisable. The Cafe Raw
health store offers healthy snacks, honey, oils, coconut products, nut butters, teas
from around the world, superfoods, nuts, dried fruit, books, gifts and more. Bring
the family and enjoy healthy gourmet raw cuisine in the peaceful, secure garden
setting on every last Sunday of the month. Cafe Raw is located at 103 Adele Place,
Hurlingham Ext 5, Johannesburg. For bookings or orders contact Carol on
082 896 8176 or email carol@profitness.co.za.
 GNC
CONCEPT STORE
LAUNCHES IN
CAPE TOWN
THE SECOND GENERAL
NUTRITION CENTRE (GNC)
CONCEPT STORE IN SOUTH
AFRICA RECENTLY LAUNCHED
AT THE V&A WATERFRONT IN
CAPE TOWN. GNC addresses the
needs of modern consumers who
want to improve their quality of
life and who place a major focus
on their personal health and
preventative self-care. The V&A
Waterfront store has experienced
and qualified nutrition advisers
on hand to assist customers in
finding the correct products
to suit their unique needs. The
first GNC stand-alone concept
store opened at Cresta Shopping
Centre in April and additional
stores will be rolled out at
premier malls across the country.
Visit GNC store 6106 at the
V&A Waterfront or call 021 418
1116 for more info. GNC’s range
of vitamins, sports nutrition
and weight-loss products are
also available at larger Clicks
stores nationwide.

THE ORIGINAL
GETFIT CHALLENGE
The Original GetFit Challenge is a 12-week results driven
programme geared to get you into the best shape of your life.
Originating in sessions are run by online, a unique feature
Durban in 2008, the trainers who monitor which sets GetFit apart
challenge continues correct form and from other fitness
to change bodies and encourage participants challenges. Participants
lives. Participants to ensure optimum can also win cash and
are trained in group results are achieved. prizes in categories
sessions and are also An eating plan is given that include Biggest
assessed on their to everyone who signs Transformation in under
eating habits to help up and this encourages 40, over 40 and over
them make healthy participants to adopt 50 age groups, Best
and positive lifestyle a simple healthier Physique and Fittest Male
changes.Sessions way of eating to help and Female. GetFit Jozi
include a combination them reach their opened in 2012 and is
of cardio and weight goal weight. Qualified currently into its seventh
training exercises professionals offer successful challenge,
aimed at increasing nutritional advice to with GetFit Port Elizabeth
fitness levels and participants throughout currently on challenge
improving muscle the Challenge. All three and GetFit
strength or tone. The participants can easily Pietermaritzburg hot on
track their progress their heels.
For more info visit www.getfitchallenge.co.za or
call 0861 FIT FIT (0861 348 348).

FITPRO
COURSE DATES
JOHANNESBURG
• 12 July: Boxing workshop
• 19 July: CPR and choking
• 19 July: Plyometrics
workshop
• 26 July: Sports massage
course
• 21 July: National Certificate
in Fitness (full-time)
• 2-3 August: Kettlebell
Ballistics course
• 7 August: Exercise science
course
• 16 August: Foam roller
workshop
CAPE TOWN
• 26-27 July: Kettlebell
Ballistics course
VIRGIN LAUNCHES
POP FIT FOR MOMS
Pop Fit is Virgin Active’s exclusive pre-
and postnatal exercise class for moms.
Pop Fit ensures that moms exercise in a
small group and receive expert attention
from qualified instructors, plus all the
benefits that come with exercise at this
special time – more energy, better sleep
and higher spirits. Designed by Lee Archer
from the Institute of Fitness Professionals,
this specialised exercise programme is
based on the latest research regarding
exercise and pregnancy, which shows
that a low to moderate intensity strength
programme is safe, even for fitness novices,
provided mom gets the all-clear from her
doctor. For more info or to purchase 8 or 16
sessions visit www.myvirginactive.co.za.
EVENTS & STUFF
EVENTS CALENDAR
Photo by Cherie Vale / Newsport Media
TOTALSPORTS LADIES RACE
The organisers of the Totalsports Ladies
Race are calling all female athletes
and lovers of the outdoors to come
and celebrate National Women’s Day,
with events happening in Durban,
Johannesburg and Stellenbosch. Entries
are limited to 5,000. Entrants will receive
an official race t-shirt. The event supports
PinkDrive, a campaign committed to
improving breast cancer awareness,
education, and providing and offering
services to women across South Africa.
DATE: Sunday, 20 July 2014
VENUE: Berea Rovers Sports Club, Durban
DATE: Saturday, 9 August 2014
VENUES: Rooseveldt Park High School,
Emmarentia, Johannesburg and Plein
Street, Stellenbosch
DISTANCES: 5km run/fun walk and a 10km
run/fun walk
For race rules or online entries visit
www.totalsports.co.za.
5150 BELA BELA TRIATHLON
Be part of South Africa’s fastest growing
triathlon series, the 5150. The 5150 Bela
Bela Triathlon is the perfect way to start the
new triathlon season and the race is also
a qualifying event for the Hy-Vee 5150 US
Championship. Team entries are available
for those who aren’t ready to take on the full
distance. Entries are limited to 1,400.
DATE: 23 August 2014
VENUE: Forever Resorts, Warmbaths
DISTANCES: 1.5km swim, 40km bike
and 10km run
Enter online at www.5150.co.za.
Photo credit: Linda Basson
NAMAQUA QUEST
4 DAY TRAIL RUN
Run through the world’s most spectacular
natural flower display as you cross
flower covered valleys, rugged, ancient
mountains and amazing trails in the heart of
Namaqualand during peak flower season.
DATE: 27 - 30 August 2014
VENUE: Jakkalswater Guest Farm, Springbok,
Namaqualand
DISTANCE: 110-120km
For more info visit www.namaquaquest.co.za.
14 JULY - AUGUST 2014 | www.fitnessmag.co.za
NEW SWIMWEAR RANGE PROMOT
ES
CONFIDENCE IN WOMEN
Speedo SA has introduced a range of
CAPE TOWN swimwear designed by
MARATHON 2014 women to shape and
The route is confirmed and smooth their bodies for
entries are open for this maximum confidence
year’s Cape Town Marathon. in and out of the water.
In addition to providing an The Speedo Sculpture
opportunity for participants range was created after
from around the world to run an analysis of over 5,400
through the beautiful city of female body shapes
Cape Town, this iconic city was used to create
marathon brings with it prize money in excess of R1.6 swimsuits with the best
million. The route will take runners past many of the city’s combination of comfort
natural and cultural attractions, including the 12 Apostles, and fit. The Sculpture range’s main featu
res
the Atlantic Seaboard, the Bo-Kaap, the Company include a combination of body-shap
ing fabric
Gardens, Parliament, the City Hall, the Castle of Good containing Extra Life Lycra fibre and intell
igent
Hope, District 6, the V&A Waterfront and Table Bay. garment engineering for ease of move
ment
DATE: Sunday, 21 September 2014 and shape control. Xtra Life Lycra fibre
offers
DISTANCES: 42.2km, 10km Peace Run, 5km Peace Fun Run all the fit and stretch qualities of lycra,
but
For more info or to enter visit www.capetownmarathon.com. with extra chlorine resistance for longe
r wear.
Secure, adjustable straps create the perfe
ct
fit. The use of colour and print enhances
feminine curves while the seams, pane
SPAR WOMEN’S CHALLENGE 2014 lling
and neckline shapes create an hourg
Spar Northrand will host the Pretoria leg of the Spar lass
silhouette, balancing the hips and slimm
Women’s Challenge, the biggest and most popular ing
the upper body. Visit www.speedosculp
race in the Grand Prix series, attracting 25,000 avid ture.com
for more info or www.speedo.co.za to fi
runners each year. Several local artists will entertain nd a Speedo
stockist near you.
the crowds with live performances on race day. Race
beneficiaries include Irene Homes, Helpnet, The SIMULATED ALTITUDE TRAINING
Chrysalis Foundation and Good Morning Angels. AT BIKEPLUS
DATE: 30 August 2014 BikePlus, a cycling shop situated in
DISTANCES: 5km or 10km race the heart
of the leafy and mountainous Cape
VENUE: SuperSport Park, Centurion Town
suburb of Constantia, now offers simu
‘Like’ the Spar Women’s Challenge Pretoria Facebook Page lated
altitude training to help clients impr
ove
or following @SPARladiespta on Twitter for updates. performance and recovery, prepare
for
trips or races at high altitude, and supp
ort
CAPE CLASSIC 380 general health, weight loss and well-
being.
The Cape Classic 380 multi-day stage race is set The BikePlus Altitude Centre houses
a
to take place for the first time in one of the most hypoxic training facility, which is only
the
picturesque areas of the Western Cape. The Cape second one in Africa. The methodolo
gy of
Classic 380 will have rolling road closures so that this training is premised on the theo
ry that
riders can ride in a safe environment. Entries exposure to a low-oxygen environm
ent will
opened in April 2014. lead to adaptations as the body beco
mes
DATE: 31 October to 2 November 2014 more efficient at transporting and using
VENUE: The Montagu Country Hotel oxygen. This mimics the train-high-slee
p-
DISTANCES: 144km, 98km and 138km low methodology, known as intermitte
nt
For more info contact Andrew Selby on 082 495 0199, hypoxic training, which puts the body
email a-selby@mweb.co.za or visit www.capeclassic.info. through performance-boosting stres
ses for
a few sessions per week, while also
enabling
athletes to train hard and recover well
in the
B-FIT&FAB EXPO normal low-altitude environment.
The B-Fit&Fab Expo is South Africa’s first The BikePlus Altitude Centre
wellness, weight-loss, health, beauty, nutrition, features Watt
supplement, strength, longevity, fitness, bikes, designed
extreme body transformation and multi-sports to simulate
expo. Over 100 exhibitors within the beauty authentic
and fitness industry will display and promote cycling motion,
their products and services, while a variety of with extensive
selected fitness, strength, sporting and beauty performance
events will provide entertainment during the measurement
two-day expo, including the Rossi Classic Fitness and feedback
& Bikini Pageant + Bodybuilding Spectacular, an mechanisms
SA Strongman Challen e, to ensure
street dancing performance gains
and an MMA are tracked and
demonstration. monitored. For
DATES: 20 & 21 more info visit
September 2014 www.bikeplus.co.za.
VENUE: Heartfelt
Arena, Centurion
For more information
visit www.
bfitandfabexpo.co.za.
 supplement news BRINGING YOU ALL THE LATEST SUPPLEMENT NEWS

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16 JULY - AUGUST 2014 | www.fitnessmag.co.za

A pro’s pers
SHOULD YO
COMPETE?
TAMMY DREYER
(Nee Jackson)
is an IFBB pro
athlete and
the founder of
Kini-Girl Inc. an
online training
and coaching
academy for bikini
athletes. (www.
kinigirl.co.za)
MY PERSPECTIVE?
As the 2014 competitive
season gets into full swing a
number of fitness mag readers
will undoubtedly be toying
with the idea of stepping on
the Bikini stage for the first
time. This in itself can be a
daunting prospect. However,
there has also been a fair
amount of controversy around
the health risks associated
with competing of late, due
mainly to the severe dieting the
resultant metabolic disorders
that often accompany the
more extreme practices some
girls choose to follow. This is
often enough to influence the
decision of anyone who was still
undecided at this point.
However, from my experience,
when it’s done correctly competing
as a Bikini athlete offers numerous
health benefits, for both body and
mind. I feel that many of the sport’s
critics and detractors either don’t
fully understand the sport or have
had a bad experience with extreme
methodologies and/or unethical
coaching. That is why I would like to
share the many reasons why I feel
that 2014 should be the year you
choose to compete as a Bikini athlete.
18 JULY - AUGUST 2014 | www.fitnessmag.co.za
THE RIGHT APPROACH
Before you set out on your journey
to the competitive Bikini stage it’s
important to keep these guidelines
in mind if you want your experience
to be a healthy, beneficial one. This
is only possible when your prep is
done intelligently, with sufficient pre-
preparation, contest preparation and
recovery planning. When this platform
has been established then these are
just a few of the benefits you will gain
from competing in a Bikini contest:
1. THE ULTIMATE
MOTIVATION
Registering for a competition and
setting a date will help keep you
motivated to train and eat properly.
When you set deadlines you also force
yourself to actually plan and strategise
how you will successfully accomplish
your goal. You’ll also realise that the
difficulties that accompany contest
preparation are only temporary. Your
big day to shine will come and the
lessons you learn will last forever.
2. KEEPS YOU
ACCOUNTABLE
Committing to a date and telling
others about it will hold you
accountable. This will drive you to stick
to your commitment and to never
give up, even when confronted with
the natural resistance to the mental
and lifestyle challenges that plague
all athletes. It’s in our nature to not
want others to see us fail, especially
after we’ve said that we’re going to do
something. There are many people
who will help to hold you accountable
in this regard - your coach, team,
family and friends. If that isn’t enough
you could also get a bit more extreme
and make a public pronouncement
via a personal blog or on social media
stating your goals and committing
to achieving them.
3. BUILD A
NETWORK
When you become a competitor
you enter a dynamic and rapidly
growing industry run by like-
Visit Tammy’s website at www.kinigirl.co.za
minded men and women. You’ll be
amazed at how many wonderful
people you’ll meet backstage while
getting ready to go on stage. Most
competitions also attract the brands
and companies that support the top
athletes, which will offer you a fun
and exciting platform from which to
network. This may offer potentially
interesting opportunities. And if you
have aspirations to enter the fitness
modelling industry, competing is a
sure-fire way to build your profile
and potentially get noticed. And, by
the way, you don’t have to win to
get noticed. Jamie Eason is a great
example. While there are ‘bad apples’
in every industry, the great majority
of the people I have met are fantastic
and prove to be amazing life-long
friends too.
4. THE FINAL PRODUCT
While you won’t be able to sustain
your stage-ready conditioning
you’ll certainly enjoy and be proud
of the incredible transformation
you’ve made. And here’s the really
good news: after a competition
your body will be transformed by
the lean muscle you’ve gained
through all the training and
healthy eating, which will only
serve to enhance your natural
curves and physique. The healthy
habits that were forged in the
process (as long as you are
willing to continue a baseline of
healthy eating and training) will
also prove beneficial in the long
run. These structural and mental
improvements will help you
maintain a healthy, lean body in
the long-term, and may even set
you up for further improvements
down the line. Your before and
after pictures will also motivate
others to follow in your footsteps
and chase their dreams as well.
5. THE ULTIMATE
CONFIDENCE BOOSTER
The confidence you’ll gain by
competing is by far the most
compelling reason to go for it.
You will amaze yourself during
your journey to the stage as you
religiously train and eat to help
carve your curves. I promise that
you’ll also be pleasantly surprised
with the new-found swagger
that accompanies action; the
pride that accompanies doing
the things that most others
wouldn’t dare. By taking on the
commitment to do something
that you thought you’d never
achieve will also boost your
confidence in other areas of your
life. Hopefully the experience
will help you to finally realise
that you’re capable of achieving
anything you set your mind to.
With your hard-earned sense of
self-confidence and self-respect
you’ll also be more empowered to
take on any new challenges that
come your way.
This column was adapted from
Tammy’s blog, which can be found
on www.kinigirl.co.za. Check it out
for more insightful opinion, tips on
dieting and training, and advice on
competing.
 Beauty IT’S A CHICK THING

BEAT THE
WINTER
1 WOES
rn your dull, dry, tired winter skin into
glowing, well-hydrated complexion
with our winter skin-care guide.
GLOW
Exfoliation is the easies
t way
to get a glowing com
plexion
as it rids your face of the
dull,
dry layers of dead skin
cells
that have built up. It als
o
helps to stimulate circ
ulation
and speeds up cell ren
ewal
for a fresher, more rad
iant
complexion.

BY CHARLENE WARWICK (INFO@FACEANDGRACE.CO.ZA; WWW.FACEANDGRACE.CO.ZA)

Tip: Remember to exf
oliate
the skin on your body
as well,
paying special attention
to
the knees, elbows and
heels
to slough away rough
ness
5 and leave the skin fee
ling
smooth and supple.
2
3 HYDRATE
Refresh your skin with
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like a deeply hydrating
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winter skin. For an ext
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6 to
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erally
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etrates
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lotions.

Look for products tha

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3 4
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AQUAFIX SERUM
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This water-activated cleansing and
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20 JULY - AUGUST 2014 | www.fitnessmag.co.za

 Expert advice
expert
health advice
Your training questions answered by Mario Van Biljon
WINNING QUESTION
STICKY WEIGHT ISSUE
I’m a 20 year old lady
Q
doing a B. Psychology
degree. I’ve been
overweight all my life,
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due to my body image. I joined
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after June 2013 when I became
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A
Congratulations on
your efforts to date.
A 23kg loss in weight
is commendable and if
you’ve come this far I have no doubt
that with continued determination
and persistence, coupled with a
little dietary advice, you can go all
the way to achieving the body you
desire. Provided you’re training with
22 JULY - AUGUST 2014 | www.fitnessmag.co.za
FITNESS AND NUTRITION WISDOM
Help lamste femwovekgs
the
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mark! Janetine
consistency and sufficient intensity, your
exercise programme looks well suited
to your goals. Your diet, on the other
hand, looks like it can do with a few
improvements. Based on the dietary
information you have provided, there
are a few basic mistakes that I think
you’re making which, if corrected, will
help you to move off the 75kg mark and
in the direction of your goal weight.
fitness magazine reserves the right to edit any question submitted.
Send us your training, diet or health-
related questions and stand a chance
to win with SUPASHAPE. Email your
questions to info@fitnessmag.co.za
The prize, sponsored by SUPASHAPE, consists of:
Supashape Guilt-Free Snack (consists of Supashape Cocoa
Lean, Supashape High Protein Cookies, Supashape High
Protein Pudding and Supashape Jelly Lean)
1) YOU’RE EATING TOO MANY CARBS
Most people, especially those with a history of being overweight,
are likely insulin resistant to some degree. This means they have a
poor tolerance to carbs and are simply not physically active enough to be able to
eat that many carbs. If you want to get lean then cutting carbs is usually one of
the first and most important steps you need to take. That doesn’t mean you can’t
have any, but you need to make smart choices. Any carbs you do eat need to be
consumed at the right times as well. The fruit juice, fruit, bread, pasta and spaghetti
you are eating should all be moderated in favour of more fibrous carbs (vegetables
and salads) and lean proteins (chicken breast, ostrich, fish, egg whites, whey
protein). (Read more about this in our #LCHF feature on pg 76 - Ed)
2) YOU’RE PROBABLY EATING TOO MUCH FRUIT
Make no mistake, fruit is healthy and can be eaten by lean
individuals in limited amounts. However, any excessive fruit sugar
(fructose) consumption quickly leads to fat gain. Fructose is metabolised in the
liver and once liver glycogen stores are full, any additional fructose consumption
is readily converted to triglycerides and stored as body fat. If you really want to
get lean then I suggest you cut fruit completely for a while or limit it to one small
serving per day at most. Just be sure to up your vegetable consumption to meet
your daily micronutrient requirements.
3) YOU’RE POSSIBLY EATING CARBS
AT THE WRONG TIME
If you’re above 20% body-fat, which I’m sure you are, then pretty
much any time of the day is the wrong time for too many carbs. In this case
I would recommend sticking predominantly to vegetables and possibly some
potatoes, oats or sweet potatoes after training. When you get down to 15% body-
fat you should be able to increase the amount of carbs in your diet slightly.
4) YOU MAY BE EATING TOO MUCH FAT
Don’t assume that if you cut carbs then you’re good to go and that
there’s nothing else to worry about. You can’t neglect paying attention
to your dietary fat intake and expect to magically end up lean and toned – that’s
just not going to happen. Fat contains nine calories per gram and, at the end of
the day, your total calorie intake still matters. If you’re eating more calories than
you burn each day you’re never going to achieve your goal. Aim to derive up to
15-20% of your calories from healthy fats like fish, game, omega-rich eggs, olive
and flax seed oils, among others. Just be careful about consuming too much
dietary fat thinking that low carbs automatically leads to fat loss.
6) YOU’RE NOT EATING ENOUGH PROTEIN
Let’s assume you have a lean bodyweight of 65kg. Most ‘experts’
would agree that you should look to consume at least 100–130g of protein
per day. Each 100g of lean protein from sources such as chicken or fish generally
provide around 20g of protein. This puts into perspective the amount of protein-
rich foods you need to consume each day to achieve a daily derived protein
intake of 100–130g. Many ladies freak out when you tell them to eat larger protein
portions at each sitting. However, when you break down the numbers and reveal
just how many calories you’re eating, bearing in mind protein supplies only four
calories per gram, it should allay your concerns. If you had 200g of fish or chicken
three times per day, that would only supply around 120g of protein. That’s only 480
total calories. You will find that when you eat a sufficient amount of lean protein
you’ll end up having an easier time getting lean than those who don’t.
Your training questions answered by Mario Van
Biljon; NHDip: Microbiology, Founder of BodyGuru
   THE HOTTEST TECH STUFF

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Developers of the training device claim that they
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24 JULY - AUGUST 2014 | www.fitnessmag.co.za
Training notebook
FOCUSSED MOVEMENT TRAINING

muscles
THE MOVE: targeted
Primary: Quadriceps
PISTOL SQUAT (upper thigh)
Secondary (synergists
(A.K.A. SINGLE LEG and stabilisers): Glutes,
hamstrings, adductor
SQUAT) magnus, calves (soleus
and gastrocnemius),
Starting: Stand with your arms erector spinae, abs
(obliques, rectus
at your sides. Balance on one leg abdominis), iliopsoas,
with the opposite leg extended tensor fasciae latae.
straight forward and as high as
possible. Stabilise your ankle and
keep tension throughout your
body.
what it A powerful bodyweight exercise that targets your
legs and core stabilisers to help build functional
works strength and blast calories.

THE MOVEMENT:
BEGINNER – The free leg can be positioned behind the
Squat down as far as
supporting leg and you can hold the wall or a solid structure to
possible while keeping
perform an assisted single leg squat. A horizontal bar can also
the ‘free’ leg elevated
be used as support when executing a proper pistol squat.
off of the floor. Press
INTERMEDIATE – Perform the pistol squat with your back resting
back with your hips and
against a medicine ball positioned against the wall for support.
squat all the way down
ADVANCED – Add resistance in the form of a kettlebell or
so that your glutes reach
dumbbell.
the Achilles of the bent
leg at the bottom of the
movement. Drive up by
extending the knee and
hip of your supporting
leg pressing and driving
your flat foot into the TIP:
ground. Return to the
upright position and The knee of the
repeat for the required supporting leg should
reps before continuing point in same direction as
with the opposite leg. the supporting foot.

TIP:
Keep your back
straight as you
descend into the

MODELLED BY Leanda Ludick, fitness fatloss cover model

squat.

PHOTOGRAPHY BY Cindy Ellis

26 JULY - AUGUST 2014 | www.fitnessmag.co.za

 Angel’s advice ANGEL SHARES HER TOP TIPS

MY RAVENOUS APPETITE

Q
I’m a 28 year old
female. I recently
started watching what
I eat and started doing
the different training
programmes included in fitness
magazine as I’m really eager to
have a healthier body, inside and
RXW+RZHYHU,¿QGWKDWDVVRRQ
as I start training regularly my
appetite tends to go through the
roof. I have 5-6 small meals a
day and drink a soy protein shake
after training, but I then want
to eat everything in sight. Is this
normal? Am I possibly not getting
enough of something, which is what
makes me so ravenous? Heidi

SOME OF THE FACTORS THAT

INFLUENCE HUNGER, IN MY
EXPERIENCE, INCLUDE:
The “See-food” diet:
I believe that we eat with
our eyes 99% of the time.
That basically means
that it’s not our body
initiating the impulse
to eat, it’s the pleasure
centres of the brain. As
such, seeing or even
smelling delicious food
creates the temptation
to eat and can initiate
feelings of hunger. Learn
to suppress or control
The only craving you these cravings.
Drink more water: beneficial as you get
Thirst and hunger can more volume without
often be confused, so the excess calories. These
reach for the water include many fruits and
bottle before the food vegetables, and high-fibre
cupboard to see if you foods like whole grains.
can quench that feeling. If you follow a low-carb
Increasing fibre high-fat diet remember
consumption: Fibre can to reduce volume as
boost feelings of fullness fats have a high energy
and also increases levels density. Other suitable
of leptin, a hormone options include:
associated with feelings • Eat eggs or other forms
of satiety. At least half of protein for breakfast to
of your plate should reduce hunger pangs.

A
should experience is
that for optimal health
and fitness, not a large
pizza with all the toppings!
People often experience severe
hunger while dieting, particularly
those who exercise intensely,
even if the diet is healthy and
balanced. Typically, people who
struggle with persevering on a
calorie-controlled eating plan
have problems with managing
their appetite and achieving
satiety as they’re generally more
sensitive to hunger signals.
Thankfully certain foods, habits
and supplements can help to reduce
feelings of hunger, which will allow
you to stick with your weight loss
plan. To answer your question about
“getting in enough of something”,
general feelings of hunger seldom
represent a deficiency in anything
other than energy. Cravings, on the
other hand, could signify a mineral,
vitamin or macronutrient deficiency,
so pay close attention.
To cope with the feelings of hunger
associated with dieting and exercise,
my clients follow healthy eating plans
that are sustainable. Severe calorie
restriction for rapid weight loss is
neither sustainable, easy or even
healthy in many instances. However,
some of my clients have had success
when following a juic ng diet for a Time your meals: I like consist of fruits and • Oranges have a high
week or so to cleanse their bodies and to eat an apple after cruciferous vegetables. fluid content and are a
prompt that initial (often substantial) training; I find that it Curb the carbs: Spikes low-glycemic fruit.
weight loss. They then get back to a lifts my blood sugar in blood sugar can leave • Air-popped popcorn – it
healthy and balanced eating plan that levels and assists with you feeling hungry, or fills you up because it’s so
creates a smaller calorie deficit (when immediate cravings. craving more sugar. ‘bulky’ but has no calories.
Protein shakes: Reduce the amount of • Beans have a good
combined with their exercise plan) to
If your shaker bottle has starch in your diet, and combination of fibre and
ensure sustainable weight loss and
replaced your knife and avoid sugar as far as protein.
diet adherence. fork, take note: solid possible. • Almonds are ener y-
And that’s probably where your protein meals are more Control lifestyle dense, but also mak
challenge lies – getting a better effective at suppressing factors: Stress (mental, you feel full. Just cont
balance between your calorie intake hunger than liquid psychological or portion sizes.
(from eating) and your calorie ones. Rather use well- physical) can increase • Salad before a meal helps
expenditure (from exercise and daily formulated supplements your appetite and may to fill you up, but be
activity). Your ravenous appetite for the right occasion lead to comfort or of oily salad dressings.
– immediately after your binge eating.
may indicate that your deficit is too
workout or before bed Choose foods that
large, which makes sticking to your
for instance. quell hunger: Nutrient
diet really difficult. If you reduce Supplements: I take dense foods allow you
it you’ll continue to lose weight a natural appetite sup- to eat fewer calories or
(albeit at a slower rate), but you pressant to get through reduced food volumes,
won’t experience the same degree those challenging days. but still meet all your
of hunger. I know, everyone wants A supplement may also nutritional requirements.
results now, but this is a better, more help to balance any Foods with a lower
sustainable approach. deficiencies. energy density are also
However, any degree of a calorie
deficit will result in hunger. When MY RECOMMENDED SUPPLEMENTS INCLUDE:
you reach your goal weight you • Garcinia cambogia – Controls calorie consumption by reducing
can create a balance, but until then appetite and speeds up metabolism.
• Forskolin – Promotes the breakdown of stored fats for more energy.
you need to work on controlling
• Chromium picolinate – Can help to reduce insulin resistance.
your thoughts and impulses – the • 5HTP – Converted into serotonin, a neurotransmitter that helps to
psychology of weight loss. That’s suppresses hunger.
where it all begins and ends. You
control your body and your cravings; This issue’s winner has won:
it’s not the other way around. While Thermodrine fat burner sponsored by JVL
that’s often easier said than done, Wellness & Lifestyle Centres and Myogenic.
start by taking small steps. Join our JVL Challenge today: www.jvl.co.za
www.legallyfit.co.za. For all the products
mentioned in this article please visit your closest
JVL outlet or ask about our national deliveries.
For more info visit

28 Stop by JVL for a full meal plan, training advice and supplements you can trust!
www.legallyfit.co.za.
JULY - AUGUST 2014 | www.fitnessmag.co.za For workout videos: “Angelique www.jvl.co.za and www.legallyfit.co.za
Van Der Linde” on YouTube.
DSPTT–Ucolumn WORD OF THE DAY

BY WILNA APPEL, Head Coach

and Owner of CrossFit PBM

and pregnanc y:
rossFit ?
T H E Y B E M I X E D
AN In a study conducted at East to support the new life being created,
Carolina University in North Carolina, which results in an increased heart rate.

M
oms-to-be always ask:
“Is it safe to exercise
while pregnant?”.
Most women are told that they
have to relax and rest as much
as possible during pregnancy,
even if they were highly active
before falling pregnant. Even
today there are differing schools pregnant, a three-times-per-week
of thought, with most doctors
advising that pregnant women
keep their heart rates below
140bpm.
However, recent studies now
show that exercising while
pregnant won’t harm baby. In
fact, it can benefit both mom
and baby greatly, both during
and after pregnancy.
WOMEN WHO EXERCISE
DURING PREGNANCY
COULD:
• Limit weight gain and fat
deposition
• Reduce discomfort
• Experience an easier, shorter and training, which is exactly what
less complicated labour
• Have more stamina during labour body goes through serious changes
• Decrease their susceptibility to
illness
• Increase energy
levels
A FEW
REPORTED
BENEFITS FOR
BABY INCLUDE:
‡6LJQL¿FDQWO\ORZHUKHDUWUDWHV
than babies of non-exercising
mothers
• Handles stress at birth better
• Adapts to life after birth better
• Generally healthier at birth
• Leaner at birth and stays leaner
as they grow
• Sleeps through the night sooner
• Decreased risks of cardiovascular and cardiac output also increases
and metabolic disease later in life
a group of 26 pregnant women who
reported exercising three times a week
for more than 30 minutes per session
found that they and their unborn
babies had lower heart rates than
those who didn’t exercise regularly.
A second study gave a group of 60
pregnant women, who were 13 weeks
weight training programme. A control
group came in to stretch and talk
to the researchers during the same
time. Tests at 34 weeks found that
the unborn babies of the exercising
mothers had lower and more variable
heart rates (a good indicator of heart
health). Their hearts also pumped
more blood with each beat than the
control group moms. Another set of
results suggested that the babies of
the pregnant women who trained
experienced the health benefits from
these workouts up to the age of six.
Backed by studies like these it’s
clear that the best form of exercise for
pregnant moms and their babies is a
combination of cardio and strength
CrossFit offers. Obviously a mother’s
during pregnancy and is therefore
more vulnerable. As such, you
shouldn’t push yourself like
before.
Important changes to consider
include the release of a hormone
called relaxin, which makes
your whole body a bit ‘looser’,
specifically your ligaments. This
occurs to help baby move through
the birth canal more easily during
labour. However, this also makes you
more susceptible to joint injuries if you
exert too much force or exercise under
excessive load. A woman’s centre of
gravity also changes as the weight
of her growing baby, the placenta
and amniotic fluid increases, which
is all carried in the front of her body.
A pregnant woman’s blood volume
Accordingly, special care should
be taken during training, CrossFit or
otherwise, to ensure you move safely,
correctly and efficiently. Your training
should also change from trimester to
trimester as your body changes, so certain
exercises will need to be avoided. Training
intensity will also vary from woman to
woman as everyone is different, with
differing training histories, levels of fitness
and strength.
If you just started CrossFit and fell
pregnant your training should not
involve any high intensity workouts
or advanced lifts. It’s essential that
a pregnant woman maintains their
strength, stamina and flexibility, and
gains only the weight that’s required for
a healthy pregnancy. If you’ve been a
CrossFitter for a while you’ll still have to
alter your programming to some degree.
For the first 4-6 months your training
could remain relatively unchanged, but
you’ll need to listen to your body. If it
tells you to slow down or stop, do it. For
all pregnant women, if you can keep a
conversation up during workouts, then
you’ll be safe, but as soon as you’re out
of breath and can’t talk you’ll need to
reduce the intensity.
If, at any time, you experience
discomfort, pain or irritation
immediately stop the exercise you’re
performing and either replace it with
a different movement or stop the
training session altogether.
THE GROUND RULES:
• Stay well hydrated
• Don’t let your core temperature go above 38.8°C
• Avoid ballistic movements
• Squat, but not below parallel
• Avoid rope climbs and handstand push-ups
• No max effort lifting
• Replace box jumps with step ups
• Never work to exhaustion
• Run and row until you can’t anymore
• Scale workouts and replace movements if necessary
If you continue to move correctly and safely, under the guidance of a qualified
coach, your risk of injury doing CrossFit while pregnant is no greater than any
other form of training.
CROSSFIT
GUIDELINES FOR
PREGGY BELLIES
FIRST TRIMESTER:
Exercises on your back will be
tolerable until the 12-16th week.
Most mothers-to-be will still
be able to do normal CrossFit
exercises and can continue to use
their normal weights for training.
SECOND TRIMESTER:
Lying on your back is no longer
advised. Some movements will
have to be swapped or altered.
Speak to your coach for suitable
swops. Don’t go inverted and
stay away from movements
where you could potentially fall.
Weights will have to be dropped
by 25-30%. Avoid Olympic
movements as form will be
compromised due to the larger
belly. Keep on walking and
rowing as much as you
can tolerate.
THIRD TRIMESTER:
Decrease weights and reduce
the number and intensity of
workouts. Keep working out as
long as you are comfortable.
Walking and rowing can be
performed as much as possible.
Substitute movements where
you need to. Always stay
hydrated and keep your heart
rate in check by keeping up
the conversation.

Note: Always consult your medical specialist before engaging in any form of exercise during pregnancy.
30 JULY - AUGUST 2014 | www.fitnessmag.co.za
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 Fit experience
S
tep into just
about any
CrossFit
box and
you’ll on be
so
to distinguish
able
two
of Cr os sF itters
types
ar e there
– those who
t fit, im pr ov e
to ge
d
their health an
selves
challenge them
s, an d the
in new way
sF it athl etes .
Cros
For most it’s part of the natural
evolution that the competitive
culture within CrossFit instils in
all who choose to participate.
For others it was their goal
from the start – to stand atop
the podium and be crowned
the Fittest in Africa™ and then,
hopefully, the Fittest on Earth™.
However, to make it to the CrossFit Regionals
event you first need to get through the
CrossFit Open. In 2014 more than 35 teams and
nearly 2,000 local registered CrossFit athletes
participated in the Open, which meant that the
competition was tough from the start.
The Open is a five-week programme, during
which time CrossFit athletes need to complete
the Open workout and have their scores verified
and submitted by a CrossFit-affiliate. The first
Open workout was released on 27 February, and
five weeks later the fittest 48 men, 48 women
and 30 teams (made up of 3 men and
3 women) from each of the 17 regions around
the world were eligible to compete at a three-
day Regionals event.
COMPETITION FEVER
The 2014 Reebok CrossFit® Games Africa
Regionals took place at the Coca Cola Dome
in Johannesburg from 30 May to 1 June. The
head-to-head competition format makes
this stage of the CrossFit season highly
competitive, and is really exciting to watch
for spectators.
The workouts are the same for all regions
globally, which also adds an extra dynamic as
everyone can benchmark their performance
against the best in the world. The ultimate goal
though is a ticket to the CrossFit Games, which
are being held at the StubHub Center in Carson,
California from 25-27 July. The Africa region is
only allocated one spot each for the top male,
female and team, which means competition for
the right to compete alongside the Fittest on
Earth™ is intense.
“With the Regionals workouts released
Wednesday, 8 May we had lots of time to
prepare ourselves for the specific events.
Where to from here: The winners of the ladies’, men’s and team categories will be
competing internationally in Carson, California 25 – 27 July. Stay up to date with
event news by following @fitnessmag or visiting www.fitnessmag.co.za
A REVIEW OF POPULAR EVENTS
CrossFit Regionals
FINDING THE FITTEST IN AFRICA
We structured
a specific plan
that mimicked
the Regionals
programme, and
we stuck to it. This ensured we were ready to
take on every workout and knew exactly what
to expect,” explains Wilna Appel, head coach at
CrossFit PBM, the 2014 CrossFit Africa Regionals
team champions. “Everything we did had a
purpose and we weren’t doing WODs for the
sake of it.”
CrossFit PBM also enlisted the help of
specialised strength and conditioning, and
Olympic weightlifting coaching from the team
at The Yard Athletic. “Scott MacIntosh and Josh
Capazorio helped us to improve our Olympic
weightlifting technique, and also periodised our
training leading up to Regionals, which ensured
the team peaked at the right time. This was
essential due to the load and volume of training
we were doing. They also helped us plan our
training taper over the last two weeks, which
ensured we reach the Regionals event feeling
fresh and sharp. In my mind this specialised
coaching was essential to our success.”
THE REGIONALS EXPERIENCE
Having prepared better than ever before
Appel explains that the team, which consisted 2 – 1 rep max hang squat snatches – with an
of herself, Holly Myers, Heike Kotze, Estian
Ferreira, Frederick Engelbrecht and Gerhard
van der Merwe, arrived
at Regionals on day 1 From left to right:
Nicole Seymour, Celeste
feeling confident and Engelbrecht, Anneke De Beer
ready to compete.
There were eight
events at Regionals this
year. The teams decide
which members compete
in each event, with the
requirement that every
team member must
compete at least once a
day. Team performances are ranked, with one
point awarded per place (1 for first, 2 for second,
etc.) and the team with the lowest overall points
are crowned the winners.
“We got there early to check in by 07h00, with
the event briefing following soon after at 07h30.
Having had our usual breakfast of bacon and
eggs and a protein shake we put our feet up until
just before 09h00, which is when we started our
warm-ups,” she explains.
The format followed in 2014 also differed
from previous years as all the team events
would take place in the morning, instead of
being interspersed with the individual men’s
and women’s events. “This meant that the team
generally had about 30 minutes between heats
to rest and recover. While that posed a new
challenge it also meant we weren’t there all
day. Our approach would be to go and sit down
between heats and drink a USN Enduro Carbs
and USN amino acid stack shake as the events
were too close together to have a meal.”
Event 1 consisted of a reps for time workout
with muscle ups and clean and jerks. “All our
members are well rounded so this start played to
our strengths.” Finishing the workout in 11m47s
to win the event, CrossFit PBM took an early lead
that they wouldn’t relinquish again.
“We were able to extend our lead after Event
accumulated total of 1075 pounds, which was
200 pounds heavier than the second placed
BY PEDRO VAN GAALEN, Managing Editor
team. This is where the work
we’d been doing on our
strength and weightlifting
technique began to shine
through. What was really
PHOTOS BY Anton Geyser
impressive was that we were all
consistent. We didn’t have one
massive lift that contributed to
that total. Rather the guys and
girls who lifted were on par,
which increased the average.
That’s when we started to drive
home our advantage.” Day 1
Follow Celeste
@Beastess53
 Celeste Engelbrecht performs
a pull-up during the individual
competition.

ended with Event 3 – maximum

distance handstand walks. “Again
we were all consistent in this event,
which ensured we won every event
on day 1.”
Defending team champions,
CrossFit Platinum (this year
competing as CrossFit Double
Platinum) started day 2 with a plan
to wrestle back the ascendancy.
With the venue filling up, as
families, friends, supporters and
box members came to cheer on
would still win,” explains Appel.
their teams, the atmosphere was
And when the team won Event
certainly heightened. And when
7, where the entire team had to
CrossFit Double Platinum won
work through stations for time,
Event 4 – thrusters and foot rope
the job was almost done. “It wasn’t
ascents for time by the ladies – the
an easy win though as we were
tension began to rise evenmore.
behind going into the final station.
“Day 2 was definitely when
Fredrick and I were last and we
we were most stressed. While we
managed to overtake Double
were already about four points
Platinum at the death to record
ahead it was moving day. This
our fifth win of the weekend. That
means that while you might not
meant that only a sixth place or
win it on day 2 you can certainly
worse would lose the competition
lose it with a few poor events.
for us in the final event, which took
However, we had a plan. We
the pressure off us in the last heat.”
would work towards second in the
Taking a more cautious
events where we knew we were
approach in Event 8 – a relay for
weaker, and things seemed to be
time of pull-ups and overhead
going to plan from the outset as
squats – CrossFit PBM secured
we placed second in Event 4.”
the title of Fittest in Africa, and a
Event 5 followed this same
coveted spot at the 2014 Reebok
format, but this time the guys
CrossFit Games.
were scored. CrossFit PBM took
“It was great to achieve our
their first win of the day, with
goal, especially as our plan worked
CrossFit Double Platinum in
out perfectly. We were consistent,
second. It became clear that it
never finishing an event lower
was going to be a two-horse
than second, and are now ready
race to the finish as these two
to take on the Fittest in the World
teams went head to head.
at the Games. It’s a big task as
When CrossFit PBM’s
the preparation will be entirely
characteristic consistency let
different because the workouts
them down during Event 6 – a
will only be released before the
relay for time of handstand
Games, so we need to be prepared
push-ups, hang power cleans
for anything and everything,”
and burpees – the competition
concludes Appel.
got that little bit closer. “During
that event we knew we had to
2014 Reebok CrossFit® Games
limit our losses to keep the score
Africa Regionals results
difference the same. Thankfully
Ladies’ category:
we were able to place second
1. Celestie Engelbrecht (unaffiliated) –
again and achieved our goal.” Fittest Woman in Africa™
With organisers erecting an 2. Nicole Seymour (CrossFit Iron Angel)
additional stand to accommodate 3. Anneke De Beer (CrossFit
the extra spectators, day 3 dawned Wonderboom)
with a great deal of anticipation, Men’s category:
with CrossFit PBM still holding the 1. Quinton Z. Van Rooyen (CrossFit
PLUS264) – Fittest Man in Africa™
lead they had established on day
2. Andre Gadney (CrossFit Jozi East)
1. “We knew exactly what we had 3. Richard Smith (CrossFit Kyalami).
to do and our performances on Team Category:
day 2 had ensured we had some 1. CrossFit PBM
breathing space. If we came second 2. CrossFit Double Platinum
and third in the final two events we 3. CrossFit RTF

* PODCAST
We catch up with the Fittest Woman in Africa. In a recent podcast
we spoke to Celestie Engelbrecht about her experience and goals
after winning Regionals. www.fitness.mag.co.za
 BIKINIBOOTS
THE EVOLUTION OF A FITNESS BRAND
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most adaptable to
that it is “the one that is the vant than ever. In this regard
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on the same scale as
F
rom her competitive career to her
business, change has been the only
constant in her life, and she now
stands at the precipice of her greatest
leap forward yet.
Coming from a distance running background
during her school days, where she was a self-
admitted introvert, Bernadine has transformed
her body, her personality and her life, and it’s all
because of weight training...
“Before I started training with weights to prepare
for my first stage competition I was an extreme
introvert. I stayed to myself, never mingled and
always found myself in my own personal competi-
tion with others,” she explains. “If I’m honest, I never
really liked muscle either in those days.”
Then, in 2009, Bernadine’s husband Kevin, who
is the current president of IFBB Western Province,
introduced her to the world of body
Group boot camp classes get the ladies swe
atin g up a storm!
“We have
number of
clients who
simply wan
lose weigh
36 JULY - AUGUST 2014
building. “The metamorphosis I experienced
was amazing as it wasn’t just my body that
changed. I began to enjoy interacting with
other people and the way I perceived the
world and the people in it changed too.”
When Bernadine finally stepped into a gym
for the first time, under Kevin’s guidance, she
responded really well. “I started training twice
a day, doing cardio and weights, and started
competing soon after.”
And the results speak for themselves.
Bernadine’s first show was the IFBB George
Kem Classic in 2009, where she placed first in
the Women’s Bodybuilding division. A change
in division at the 2009 IFBB Provincials saw
her place second in Body Fitness, a feat she
repeated in 2010. She also tested her mettle
in other federations in 2010, securing first in
th r Athl ti line-up at the 2010 WBBF
Provincial Cham onships, which she followed
onal title in the same
division and federation.
She went on to win the
World Championship title
and was offered a pro card,
but she declined it. “I had
some unfinished business
the IFBB and in 2011 and
2012 I placed first in the Body
ness division at the 2011
IFBB Provincial Championships,
a then taking the Classic
female
Bodybuilding title at the same
nt the following year.”
t to
By this stage Bernadine had
t.
The package includes a group yacht cruise!
built a name for herself in the local industry
and started consulting with other athletes
on a part-time basis in 2011. “I was running
my father’s engineering business at the
time, so I had to help those athletes on the
side. However, as more girls started asking
me for advice and I began to see how my
clients were changing their bodies, and
even winning shows, I decided I needed to
follow my passion. I was also shocked and
appalled at the advice most girls were get-
ting, even bikini girls, so I wanted to change
the status quo.”
BIKINIBOOTS IS BORN
That’s when she launched BikiniBoots,
a full-service training and advice
consultancy for competitive athletes
and anyone else who wants to change
their life and body. “BikiniBoots is for
everybody, from the Bikini, Body Fitness or
Bodybuilding competitor – male and female,
to the person who simply wants to look and
feel good. Through my qualifications and
experience I work with my clients during
every step of the process to ensure success.”
Having carved out her path Bernadine
obtained a qualification as a personal trainer
through the International Sports Sciences
Association (ISSA), and coupled this with a
personal fitness and nutrition qualification,
which she attained through Intec College.
“I’m also actively involved in the
competitive fitness industry behind the
scenes as an IFBB committee member and

BERNADINE’S TRAINING SPLIT:
Day 1 – Shoulders
Day 2 – Legs
Day 3 – Chest, biceps and triceps
Day 4 – Back and calves
Cardio – Up to 40 minutes of
interval training a day from 12
weeks out
FITNESS BIKINI CONTEST DIET:
Meal 1: Oats and Supashape
whey protein
Meal 2: Half a green apple, 20 raw
almonds
Meal 3: 80g ostrich biltong, half a
green apple
Meal 4: Hake, rocket, cherry
tomatoes, half an avo, balsamic
vinegar
Meal 5: Tuna, sweet potato, 5 raw
almonds
Meal 6: 1 tablespoon macadamia
nut butter
trial judge. I therefore combin
my abundant, in-depth, first-hand experience
and expertise in sculpting physiques to assist
my clients.”
While 60% of her clients are competitors
working towards competitions across various
federations, she has continued to diversify
her business. “We have a number of female
clients who simply want to lose weight. I also
do online programmes and coaching for those
who aren’t based in Cape Town, and I’m even
assisting a few international clients.”
This ensures that Bernadine’s weekly
schedule is a busy one. with one-on-one
personal training sessions at an exclusive
private gym, Bella Rosa Lifestyle Centre, in
the morning and evenings, group boot-camp
classes for adults, and consulting in the
afternoons and late Saturday mornings.
“We also do posing classes and host
motivational talks before big shows.”
Bernadine says that despite the competitive
nature of the athletes there is no animosity.
“We all just get on with it and all have
mutual respect for what we all go through
to reach the stage. In fact we all help each
other. And after a show we’ll all bring
The package includes a photo shoot!
cupcakes to the next training session to
celebrate before we start prepping again. We
will also sit with the girls to plan their season
and make sure they peak at the right time
before every season starts.”
A BIKINIBOOTS ANNUAL MEMBERSHIP
PACKAGE INCLUDES:
• BikiniBoots clothing
• A photo shoot
• A group yacht cruise and breakfast
• Posing practice
• Schwartzkopf hair products
And the latest addition to her offering is a kid-
dies boot camp. “I feel really strongly that there’s
too much inactivity and obesity among South
African children. We have therefore created a
boot camp for boys and girls aged 12 years and
under where they can come and have lots of fun
while building strength, improving flexibility
and coordination, and building fitness. Classes y
start in August. For more info visit “I believe the kes is
to su cc es
your attitude.”
www.bikiniboots.co.za.
THE NEXT CHAPTER
Bernadine has also been working hard to
reshape her physique to take on a new division
in 2014. “After taking 2013 off I have changed
my training and eating plan to create a physique
for the Fitness Bikini division. I have toned IF THIS IS
down a lot since my early days as a Body Fitness TRULY WHAT
competitor through healthier living and eating
a more balanced diet. I’m also trying my hand at YOU WANT
different types of training, like CrossFit.” TO DO, YOU
Bernadine has also kicked the hardcore
HAVE TO
body building supplements. “I only take a
multivitamin, Supashape whey, Supashape UNDERSTAND
L-carnitine, Supashape CLA, magnesium and THAT THERE
vitamin C. I also cycle the use of a fat burner
every six weeks. I’ve also reduced my training
IS NO ‘OFF-
volume, doing weights just four times a week.” SEASON’ WHEN
“My new goal is to stand in the IFBB Fitness IT COMES TO
Bikini 35+ division in the shape of my life, with
an eye on a pro card. I feel that would cap my
STAYING IN
comeback and complete my evolution in SHAPE.
this sport.”

BIKINIBOOTS COMP GUIDE

Tip 1: Find a good coach who has your health at heart. You also want someone who will be there after
the show to guide you and give you the best advice.
Tip 2: Always eat from all the basic food groups. Balanced nutrition is key to staying healthy, but you’ll
need to start dieting down earlier if you follow this approach. You then use training to create the calorie
deficit instead of severe calorie restrictions.
Tip 3: Bikini girls shouldn’t only do light weights. We change it up with two-week cycles of light and
heavy weight training. Our Body Fitness girls use heavier weights until about six weeks out and then go
lighter to start cutting.
AFTER
Tip 4: Have confidence as that’s what you present on stage. Your body can be the best, but if your confi-
dence is lacking you won’t win. So find someone who can help you with your stage presence.
BEFORE
Tip 5: Start posing at least six weeks out for 20-30 minutes a day. Find someone who knows the criteria,
the rules, and how to get the most from your time on stage.
Tip 6: Have your bikini or costume custom made if you can so that it fits perfectly and highlights your
best features.
Tip 7: Ensure you know the rules of your federation before you go and spend all that money.
Tip 8: Get your tan right.
 BY DEVLIN BROWN, Deputy Editor and JODY CALITZ, Nutritionist

AT MEALS
THEY WORTH IT?
Y
ou cannot average, the successful from being toned and sporting
out-train a jam the almost successful, and that dream body comes
doughnut. That the toned from the not- down to diet, assisted by
may sound like a so-toned. Another, slightly intelligent, safe and effective
silly saying that triggers more direct way of saying training. However, it is
a smile, but there is no it is: “a toned midsection is discipline in the kitchen that
greater truism when it built in the kitchen” or “you remains the number one
comes to our nutrition. are what you eat”. determining factor when it
This is the ‘secret’ that Hopefully we’ve now comes to the efficacy of a
separates the best from the established that losing fat, healthy, fit lifestyle.

“A TONED MIDSECTION IS BUILT

IN THE KITCHEN”
HERE ARE A FEW COMPARISONS OF 10 COMMON CHEAT FOODS:
WHAT THEY CONTAIN, THE “DAMAGE” THEY COULD DO AND WHAT
YOU NEED TO DO, EXERCISE-WISE, TO REVERSE THAT DAMAGE.
KFC CRUMBED CHICKEN WING – 1 PIECE
57G (2 OZ)
Nutrition facts Calories
Calories from fat: 135 210 TO WORK IT OFF:
Total fat 15g
(878kJ) For one chicken wing, you would
need to do about 30 minutes of
Sat. fat 2.5g
moderate rowing or 25 minutes
Trans fat 0g of circuit training (with minimal
Cholesterol 60mg rest). Remember, this is for one
Sodium 490mg chicken wing!
Total carbs 8g
Dietary fibre 0g
Sugars 0g
Protein 12g

GHT?
BUT DIETS ARE BORING, RI
After all, we’re not all Jamie Oliver,
Nigella Lawson or a budding
Masterchef who can turn the
most boring of dishes into taste
sensations. As such, eating bland
chicken breasts, rolled oats and broccoli
24/7, 365 is seldom fun. Or is it? Many
would argue that it is a case of cost
versus benefit: how badly do you want
a bikini-ready physique? Hopefully
more than you want that cheesecake.
STRATEGIC CHEATING
There is a popular technique proposed
by experts in the fitness industry
known as strategic cheating. The theory
here (and practice among their clients
is the proof in the pudding – to use an
inappropriate idiom) is that when on a
calorie-restricted diet your body goes
into ‘famine mode’. In other words, your
leptin levels taper off and eventually
drop to very low levels. The strategic
cheat meal spikes these leptin levels,
which theoretically puts you back into
fat-loss mode and the fat melts off. It is
a way of beating plateaus, which we’ve
all experienced.
Leptin is a hormone that controls
satiety. It is secreted by fat cells and
primarily performs a signalling role,
‘telling’ the brain when fat stores reach
a certain level so that the hunger
response can be turned off. As such,
leptin works to prevent the body from
storing excessive fat by controlling
hunger. If your leptin level is low your
body tends to store food as fat, and you
don’t feel satisfied easily.
HABIT
It is clear to see how this strategic cheat
can be abused. Accordingly a point will
be reached where cheating becomes
a habit and all the hard gains are
undone in a few uncontrolled meals.
Furthermore, personal trainers who
prescribe this type of eating plan have
a plan themselves – and their single
cheat meal may be strategically spaced
a week or two apart.
The reality here is that the truth will
likely be in the tape measurements
as you and your trainer get to know
your body and how it reacts. There
has to be a lot of discipline with this

38 JULY - AUGUST 2014 | www.fitnessmag.co.za

 KFC MASHED POTATO & GRAVY SIDE ORDER –
154G (5.1 OZ) SERVING
NUTRITION FACTS
Calories from fat: 36
TO WORK IT OFF:
Total fat 4g For one serving of mash &
Sat. fat 1g gravy, you would need to
Trans fat 0g spend about 17 minutes
Cholesterol 0mg on the stepper machine.
Remember, this is a tiny little
Sodium 530mg tub of mash that you will need
Calories
Total carbs 19g
120 to work off!
Dietary fibre 1g (502kJ)
Sugars 0g
Protein 2g

MCDONALD’S CHICKEN MCNUGGETS, WITHOUT SAUCE

– 6 PIECES 96G (3.4 OZ)
NUTRITION FACTS
Calories from fat: 162 TO WORK IT OFF:
Total fat 18g For a serving of six little
McNuggets you would need
Sat. fat 3g you to do about 25 minutes
Trans fat 0g of running at 10.5km/hr or 47
Cholesterol 40mg minutes of incline walking at
Sodium 540mg 5.6km/hr.
Calories
Total carbs 18g
280
Dietary fibre 1g (1170kJ)
Sugars 0g
Protein 13g
Calcium 20mg

MCDONALD QUARTER POUNDER WITH CHEESE – 201G

(7.1 OZ) BURGER WITH NO SIDE CONDIMENTS
NUTRITION FACTS
Calories from fat: 234
TO WORK IT OFF:
Total fat 26g For one quarter pounder you would
Sat. fat 12g need to do about 60 minutes of
Trans fat 1.5g running at 9.5km/hr or 53 minutes
of swimming freestyle laps at a fast
Cholesterol 95mg
pace (non-stop). If you were to add
Sodium 1100mg extras like soda (500ml) and fries
Total carbs 41g (medium 117g size) you are looking
Calories
Dietary fibre 3g at an extra 550 calories, 22g fat and
520 42g of sugar.
Sugars 10g (2174kJ)

Protein 30g
Calcium 300mg

approach, and even then it is not
a free ticket to go out and get the
worst junk food one can find. More
often than not cheat meals will
be a cheesy pasta, or a rack of ribs
and mashed potato and not a Big
Mac with fries. After all, you want to
spike leptin levels without eating
hollow calories and undo all your
hard work.
EDUCATION
Many people don’t have personal
trainers though, in which case
it is of paramount importance
that they educate themselves
about cheat meals, and just how
much damage poor eating, when
done willy nilly, can do to their
diet and weight-loss efforts. On
the other hand, being educated
about what you’re ingesting, how
to deal with it and work it off will
go a long way to helping you
decide whether that ice cream
is worth it or not – and only you
know the answer and whether
you have the capacity and
willpower to cheat or stay faithful
to your eating plan.
EXPERTS
Prof. Tim Noakes of the Sports
Science Institute speaks about the
brain being pivotal in weight loss.
According to him, someone cannot
lose weight if they are hungry. Why?
Because they will eat. It is quite
easy to see how this can relate to
cheat meals. Sure, having meals
pre-planned can help offset this,
but is that enough? With this in
mind fitness mag approached Jody
Calitz, a nutritionist, trainer and
bikini competitor, with the simple
question: to cheat or not to cheat?

turn page
TO CHEAT OR MCDONALD’S MCFLURRY, WITH OREO COOKIES,
REGULAR SIZE, 286G (10.1 OZ)
NOT TO CHEAT? NUTRITION FACTS
Calories from fat: 153 TO WORK IT OFF:
“What is your Total fat 17g One regular sized McFlurry would
favourite ‘cheat’ Sat. fat 9g need about 52 minutes of water
meal?” is a Trans fat 0.5g
polo or 73 minutes of moderate
question I hear often. cycling on a stationary bike
Cholesterol 45mg (about 20km/hr speed).
Cheating by definition Sodium 280mg
is to ‘deceive’ or Total carbs 80g Calories
‘defraud’, so the first Dietary fibre 1g 510
(2132kJ)
question you need Sugars 64g
to ask yourself is: Protein 12g
why do we cheat Calcium 400mg
on our diet? Is it
because the diet is THIN & CRISPY 30CM PEPPERONI PIZZA – 1 SLICE
so restrictive that we feel we need 65G (2.3 OZ)
to satisfy the uncontrollable craving NUTRITION FACTS
of deprivation? Or is it because we Calories from fat: 90 TO WORK IT OFF:
feel we deserve a reward for our hard Total fat 10g For one slice of pepperoni pizza
you would need to do about 25
work and commitment? Sat. fat 4.5g
minutes of mountain biking or
There is a debate about cheat Trans fat 0g
36 minutes of boxing (punch-
meals… some say that if you’re going Cholesterol 25mg
ing bag). This is just one slice –
Sodium 700mg remember there are eight slices
to cheat then you might as well go all Calories
Total carbs 21g in every pizza.
the way, while others cheat but do it Dietary fibre 1g 210
with more control over the quantity Sugars 4g (878kJ)
of their cheat meal or by choosing the Protein 9g
‘healthiest’ option.
I prefer the latter as I can’t quite STUFFED CRUST MEAT LOVERS 35CM PIZZA – 1 SLICE, 150G (5.3 OZ)
understand the psychological NUTRITION FACTS
motivation to destroy months of hard Calories from fat: 225
work with a few days of gluttony. A Total fat 25g TO WORK IT OFF:
week’s worth of hard work in the gym Sat. fat 11g You would need to do about 44
and clean eating can be destroyed Trans fat 0.5g minutes of martial arts like Judo.
in one weekend of cheating. Don’t Cholesterol 60mg
get me wrong, a little indulgence Sodium 1120mg
Total carbs 36g
is good, enjoyable and essential,
Dietary fiber 2g Calories
but when it starts taking the shape
of uncontrollable ‘stuffing’ over a
Sugars 2g 440
Protein 19g (1839kJ)
period of a weekend (and many
times longer), then there is a big GLAZED DOUGHNUT – 1 DOUGHNUT
problem. We have to ask ourselves NUTRITION FACTS
the question: why do we do this? Calories from fat: 126
Especially when we know we are Total fat 14g TO WORK IT OFF:
going to regret it and feel physically Sat. fat 6g For one little glazed doughnut
ill from all the junk food running you would need to do about 41
Trans fat 0g
minutes of advanced Pilates or
through our system. Cholesterol 0mg
37 minutes of Bikram yoga.
So, back to the question at hand Sodium 330mg
Total carbs 31g
– to cheat or not to cheat? And when
Dietary fibre 1g
you do, do you go all out? I think the
Sugars 12g
best solution is to educate yourself on Protein 3g Calories
what you’re consuming. Basically, look Calcium 0mg 260
at these numbers and then decide (1087kJ)

whether it is worth it. CHOCOLATE MILKSHAKE – 355ML

NUTRITION FACTS TO WORK IT OFF:
For 355ml of chocolate
Calories 570 (2384 kJ)
CONTRIBUTING AUTHOR PROFILE milkshake you would need to
Jody Calitz is South Africa’s 100% natural bikini Total fat 15.8g do about 81 minutes on the
athlete and fitness model. She has been in the Sat. fat 11.3g stepper machine or 49 minutes
health and wellness industry for 14 years and Trans fat 0.4g of vigorous spinning.
enjoys the ‘kick’ she gets when stepping on stage Cholesterol 41mg
Calories
or in front of the camera in heels and a bikini. Sodium 323mg
After overcoming her challenges of being bullied Total carbs. 98.3g 570
(2384kJ)
and suffering eating disorders she has proved Dietary fibre 0g
that with hard work, dedication, commitment, Sugars 84.1g
belief and passion, anyone can reach their goals. Protein 10.5g
Jody now specialises in the transformation of the
human body and it is her mission to help show
you how to reach your full potential and succeed These numbers will give you a better understanding of why you might be struggling to achieve your weight-loss goals. If one little
in all aspects of mind, body and soul! To find out chicken wing requires 30 minutes of rowing to “work off ” the extra calories we can easily see how quickly a cheat meal can get out
more visit www.fitnessmodelelite.com or follow of hand and destroy one’s goals. So, the next time you plan your cheat meal (or cheat day), have a look at these numbers again,
Jody on Facebook and Twitter (@JodyCalitz). decide what is more valuable to you and then make your decision and take responsibility for it.
COVER PROFILE
WRITTEN BY Pedro Van Gaalen, Managing Editor
PHOTOGRAPHY Richard Cook | www.richardcook.co.za
DRESSED BY www.boostgymwear.com
lissima!
International model and NPC champion
Bella Falconi tours South Africa
itness model, athlete
and fitness professional
Bella Falconi is an
inspiration to millions, quite
literally. With almost 900,000
Instagram followers this Brazilian
beauty carries a great deal of
social media clout, and rightly so.
She has an amazing physique,
with the work ethic to match,
and is highly qualified to offer
advice on training and nutrition.
It’s little wonder then why local
supplement manufacturer USN
snapped her up to help launch
the brand into the Americas.
While on a week-long
whirlwind tour of South Africa,
where she addressed the finalists
nd guests of the 2012/2013
USN Body Makeover Challenge
a gala event in Pretoria, and
squeezed in a few photo shoots,
we were able to get an exclusive
interview with this rising
international fitness superstar.
A STAR IN THE
MAKING
Bella started training with
weights when she was 17,
but has always loved to play
sports. She trained like most
normal girls would. She wasn’t
interested in building muscle,
but rather wanted to maintain
her weight and keep fit. She
always had an admiration for
fitness girls though, but thought
she was never going to achieve
BELLA’S TOP 10 DIET TIPS: that type of body, no matter how
hard she worked.
1. Keep your sodium intake low.
But in February 2012 she
2. Stick to low GI (glycemic index) carbs.
decided to make a big change
3. Eliminate saturated fat as much as possible.
to her diet and supplementation
4. Avoid artificial sugar.
and, since then, her body
5. Drink lots of water.
has totally transformed. The
6. Limit your red meat intake.
results and progress are what
7. Keep your fibre intake high.
keeps Bella motivated to keep
8. Supplement with digestive enzymes and CLA.
9. Eat some popcorn before bed. going, and she now considers
10. Eat smaller, more regular meals. it to be her lifestyle. With an
ectomorphic body type Bella
tends to lose weight and muscle
42 JULY - AUGUST 2014 | www.fitnessmag.co.za
very easily, so she has had to
work extremely hard to create her
physique, and works even harder
to maintain it.
“When I finally started to gain
muscle people started telling
me that I should compete based
on the photos I was sharing on
social media. So I decided to
enter the 2013 NPC Jax Physique
competition in the Figure Class
A division. The training and diet
were really hard, especially as I
was trying to gain more muscle.
However, my prep went well and
I won first place in my division,
as well as the overall title, which
was totally unexpected. While it
was a great experience, and I
now have the highest respect
for anyone who competes, I
don’t have plans to compete
again anytime soon. I can say
that I would like to compete in
the WBFF Diva division one day,
but I’m not sure when that will
happen.”
That event put Bella on the
radar of many in the health
and fitness industry, and led
to a number of international
magazine covers and features.
This helped to boost her profile
immensely, along with her
strong social media presence and
intelligent self-promotion online.
She has also expanded her areas
of expertise, having become
a certified personal trainer,
nutrition science student and
motivational speaker.
“My goals right now are to
present motivational seminars
with my partner, who has a PhD
in nutrition. The seminars are
aimed at helping those who
want to change their lifestyles
or learn more about healthy
eating. We are busy giving these
seminars in Brazil, but we have
plans to take them abroad. I’m
also busy working on a book, so
watch this space.”

A SOUND APPROACH
But don’t think that a lack of
competition affects Bella’s
dedication to hard training
and strict eating. She still
trains between 5-6 days a week,
following a split body building
routine where she isolates major
muscle groups. “I like to go heavy,
particularly on leg days, and focus
a lot on my glutes and abs. I also
include some high-intensity cardio
if I need to drop fat for a shoot, but
I tend to lose too much muscle and
weight if I do it too often.”
In terms of her diet, Bella likes
to keep things simple. “I don’t like
to complicate things, which is why
I basically stick to sources of lean
protein, and complex carbs in the
form of whole grains like quinoa
and brown rice. I also eat a lot of
nutrient-dense and vitamin-rich
vegetables, and ensure that I
get lots of fibre. I also drink lots
of water. I eat up to six smaller
meals a day. I will also have
up to two cheat meals a week,
depending on my photo shoot
requirements. They are normally
a pizza and some cheesecake,
but otherwise I avoid processed
foods, sugar and starch.”
Bella also has some strong
“I like to keep
things simple,
which is why I
stick to sources
of lean protein,
and complex
carbs in the form
of whole grains
like quinoa and
brown rice.
Bella Falconi graces
our cover this issue!
BELLA’S USN
SUPPLEMENT
STACK:
• BCAA
• Creatine
• Pre-workouts
• Glutamine
• HMB
• CLA and Raspberry Ketones
• Thermogenic fat burners
(cycled use when required)
opinions about the low-carb, high-fat
diet trend. “I always try to adjust my
intake of carbohydrates and amino
acids throughout my meals. The
strategies I use are moderation and
adequacy, in addition to carb cycling
techniques to keep my body fat low.
During normal diet phases I eat carbs
up until my fifth meal, but never
include them in my last meal of the
day. However, if I’m in a muscle
gaining phase I will increase my
carb intake, and include some
in all meals.” Bella explains that
insulin, while highly involved in
the fat storage mechanism, is
also an important anabolic
hormone. “Insulin activates receptors
that stimulate nuclear transcription,
which is responsible for muscle
protein synthesis.”
Bella does point out that nutrition
is a wide field and there are many
different theories and philosophies.
“The fact of the matter is that there
is no absolute truth until the theory
is duly tested and approved by each
person individually. Not everyone
is the same and therefore each one
will obtain different results based on
different practices.” For these reasons
Bella says it is vital to experiment to
find what works best for you, as long
as you base your approach on
und and safe practices.
If you would like to find out more
about Bella, her training tips and
techniques, or engage with her you
can visit www.BellaFalconi.com,
or you can follow her on Instagram
@BellaFalconi_Fitness. You can
also email info@bellafalconi.us.
 BE CLEVER AND CUT CALORIES WITH THESE SIMPLE FOOD SWAPS

BY MELANIE HEYNS, Features writer

witch
We all have those weak moments; when that craving gets the better of us and we
give in. Just rest assured that this is natural and we all go through it. It is what
you do next that matters most... Any good dietician will tell you that you shouldn’t deny these
urges as they merely become stronger. But you do need to be clever about how you respond to them.
Thankfully there are plenty of tasty ways to substitute healthier ingredients for those high-calorie
foods, without sacrificing taste.

Why... TRY THIS

DON’T EAT
ZUCCHINIS FOR AVOCADOS
While avocados are packed full of healthy fats, they’re also high in calories.
DON’T EAT So, if you’re making some guacamole, which is made mainly from avo, it can hold
as much as 200 calories per ½ cup. To cut back on the calories and not the taste try
substituting half the avo with cooked zucchini. This will save up to 100 calories.

DON’T EAT TRY THIS

KALE CHIPS FOR POTATO CHIPS

A cup of kale chips only processed carbs and so-
has 84 calories, while dium. A serving of kale
the same amount of makes up your entire
potato chips has 200 daily requirement of
calories, and a whole vitamins A and C, as well
host of things you want as a generous amount of
TRY THIS to avoid like refined and calcium and folate.

Why... SWAP FRUIT JUICE

BANANA FOR ICE CREAM
Have a craving for some ice cream? The majority of the time FOR REAL FRUIT
it’s not actually the ice cream we’re after, but rather a cold
creamy treat. So instead of giving into the craving, blend up a FRESH FRUIT HOLDS FEWER
slightly thawed frozen banana until it’s nice and creamy. If you
want the chocolaty version sprinkle a little cocoa powder over
CALORIES AND WILL SUPPLY
the top. A small banana is 90 calories whereas half a cup of ice
cream is 260 calories.
YOUR BODY WITH MORE OF
WHAT IT NEEDS.

44 JULY - AUGUST 2014 | www.fitnessmag.co.za

Why...
YOGHURT, NOT CREAM
Sauces are a great accoutrement for pastas,
roasts and numerous other dishes. While
they may add flavour, they’re unnecessary
added calories. So, if you crave a sauce-laden
meal rather swap the cream for some plain
yoghurt. Go for non-fat or low-fat yoghurt if
you want to save the most calories. You’ll also DON’T EAT TRY THIS
get an extra dose of calcium while saving up
to 30 calories for every two tablespoons.

DARK CHOCOLATE FOR

MILK CHOCOLATE
The darker the chocolate the less
sugar and milk it contains. Natural
dark chocolate also has more anti-
oxidant-packed cacao in it. There is
also some evidence to show that dark
chocolate can help to improve insulin
sensitivity and reduce blood sugar.

With a little imagination and

knowledge you can still enjoy a tasty
diet and stomp the most intense
cravings without destroying your
weekly calorie intake, or your health.
DON’T EAT TRY THIS And remember, just a few of these
small changes can add up to make
a big overall difference to your diet,
and your results.

TRY THIS

hy...
WAPPLES FOR CRACKERS
Crackers are usually packed with sodium and
unwanted calories, and that’s before you’ve added
cheese or another spread. One apple meets about 17% DON’T EAT
f our daily fibre n eds, and has significantly fewer cal es. A
natural nut butter spread on top makes for a great sna option –
just use the nut butter sparingly as it is high in calories.

SOME VEG FOR ALL THAT MEAT

Why...
Fr shly ground mince (no fillers) is chock-a-
ck full of healthy iron and zinc, but it’s
acked with saturated fat, which also adds
calories to your meal. A clever way to reduce
the calorie content and bulk up the meat
is to add shredded or chopped vegetables
(mushrooms, peppers, zucchini or some carrots).
TRY THIS Try adding 1 cup of chopped or grated veggies to
every ½kg of mince. Not only will this cut
30 calories per serving, but it will also make
the mince go further.

DON’T EAT
 GO ON THE GERM
OFFENSIVE TO AVOID
NASTY BUGS AND STAY
HEALTHY THIS WINTER

E R M S
We all go to gym
GY MG
SO, AS THE SAYING GOES, THE BEST DEFENCE IS OFFENCE!
BY MELA
NIE HEYNS, Fe
atures Wri
ter

AVOID THE WINTER BUGS WITH THESE SIMPLE TIPS.

to get fit and SANITISE germs behind after each use. Most gym clothes are thrown in. The

stay healthy, yet When we’re at the gym we come people don’t wipe them down after disposable bag will ensure that
into contact with many commu- use either, so investing in your own the bacteria and fungus don’t find

the gym is often nal surfaces. As such, the easiest

way to avoid picking up unwanted
mat that you can keep clean may
be a better option.
their way into the lining of your
gym bag, or infect the rest of your

the most prolific germs is to wipe down equipment

WASH GEAR
clothin This limits the likelihood

breeding ground
for germs.
The main reason for
this is that germs are
more commonly spread
by hand than through
the air.
As such, with so
many people handling
dumbbells, barbells,
machines and cardio
equipment throughout
the day, many of whom
don’t follow adequate
hygiene practices
when it comes to hand
washing, we get the
ideal conditions for nasty
germs to spread.
The likelihood of infection
during winter is also
heightened as our immune
systems have to work overtime.
When we enter the warm,
humid gym environment –
the perfect environment for
bacteria, viruses and fungi to
thrive – we’re more susceptible
to infection. Germs such as the
ÁXSUHIHUFRROGU\FRQGLWLRQV
WKRXJKZKLFKLVZK\WKHÁXLV
more prevalent during winter
in many places.
46 JULY - AUGUST 2014 | www.fitnessmag.co.za
with a sanitising wipe before use.
A courtesy wipe after use will also
help others avoid your germs if
you’re infected. It is also a good
idea to avoid contact with your face
until you’ve had a chance to wash
your hands as most colds and flus
are passed through hand to nose
contact. It is a good idea to do a
quick hand wash between exercises
if you can, otherwise a quick spray
of a hand sanitiser should work.
WATER FOUNTAIN
When drinking from the water
fountain don’t place your mouth
over the spout. Even when you fill
up your water bottle keep a safe
distance between the tap and the
bottle. Fountains were designed
to spray the water a certain way
for a reason - to reduce incidental
contact with the spout.
EXERCISE MATS
While most reputable gyms will
wipe down and/or clean exercise
mats regularly they can’t do it
after every class. There will there-
fore be many people who have
used that mat before you, leaving
their sweat and possibly some
Always wear slops
in the shower
at the gym to
Invest in your own avoid contracting
gym mat to avoid
athlete’s foot.
sharing other
people’s sweat.
that you’ll spread these
REGULARLY ms at home or at the
It’s a good idea office when you unpack
to wash your your bag.
weightlifting Combine the
gloves routinely increased threat of
with a strong infection during those
detergent and cold winter days and
hot water. Another lowered immunity during
good practise is to not this time and we’re all bound to
touch your face with your gloves. get sick one way or the other. But if
That’s because studies have found you follow the tips provided you’ll
that staph bacteria can bind to stand a better chance of remaining
polyester, the material of choice for healthy this winter.
many weightlifting gloves. Washing
your gym towel after every session
is also essential to reduce the
chance of infection.
KEEP IT SEPARATE
If you’re going to be showering
and changing at the gym for
work or dinner plans always
bring a disposable bag which can
be placed inside your gym bag
for those sweaty gym clothes,
especially as they may have
picked up germs from benches or
seats. Bacteria and fungus thrive
in the hot moist environment of
your gym bag when your used
r
you .
rry l
y s ca t towe lay
a
Alw swea a is to on
n e
ow od id down d
o l
A g r towe ent a
n
you equipm it.
the r lie on
sit o
 O P CO L D S A ND FLU
S T
KS THIS
IN THEIR TRAC HESE
T
WINTER WITH TIPS
LIFE LE
E

B YOUR S T
IM E BE COME MORE
NITY
P L E
MANY PE LE TO SICKNESS AS TH
O
SUSCEPTIB RE DROPS DURING ND
U
TEMPERAT E TO THE DRYER AIR A H
IC
WINTER DUATIVE HUMIDITY, WH R
E L
LOWER R BREEDING GROUND F O
CREATES A uch, we explore some
s
GERMS. As osting tips to ensure er
immune-bo lth throughout the cold
optimal heaad…
months ahe
BERTI
BY JULIA LAM
Photography by Cindy Ellis; Dressed by Oi Active; Modelled by Isabel Dube

Make smart lifestyle choices

Properly supporting your immune
system before the onset of winter
gives your body a better chance of
fighting off illness during this season
of sniffles and sneezes. The truth is
that the immune system functions
better when you make lifestyle choices
that benefit your entire body, and your
most important immune-boosting
strategy is to adopt a series of healthy
habits throughout the year. It’s
therefore imperative that you avoid
smoking, take part in regular exercise,
maintain a healthy weight, drink alcohol
in moderation, avoid unnecessary stress
and get sufficient sleep. Eating a diet
rich in fruit, vegetables, lean proteins,
healthy fats and complex carbohydrates is
also critical for maintaining a healthy body
and immune system.
Controlling your blood pressure and getting
regular medical tests and screenings for
potential illnesses are equally important in
achieving optimal health. In addition, the
importance of practising proper hygiene
like frequent hand washing cannot be
underestimated. These practices are pretty
common sense and should come as no
surprise to any health conscious individual.
However, there are more specific tips which
can improve immunity in the run-up to our
coldest season…

Isabel Dube is one of the

2013 USN Face of Fitness
model finalists.
Follow Isabel on twitter
50 JULY - AUGUST 2014 | www.fitnessmag.co.za @IsabelEDube
Invest in smart supplements
Boosting your diet with certain immune-
strengthening supplements is another
way to help keep you healthy through any
season. For example, zinc is a trace mineral
essential for detoxification, wound healing
and proper immune function. A vitamin C
supplement with bioflavonoids also helps
maintain a healthy immune system, and
vitamin D and vitamin A supplements are
powerful immune boosters that support the
body’s ability to fight off illness.
Proper immune function is also directly
linked to the health of your gut. As such,
probiotic supplementation can help ensure a
Feast on immune-boosting foods
One of your strongest defences against
sickness is to feed your system with
foods that strengthen your immune
system. One of the most potent of these
infection-fighting foods is garlic, which
clinical trials have revealed lowers
cholesterol and blood pressure and
kills parasites in the body. In fact, a
single clove of garlic contains calcium,
vitamins B1, B6 and C, iron, potassium
and over 100 sulphuric compounds
which help eradicate bacteria and
infection. The major antibacterial
constituent of garlic is called allicin,
which makes this food a powerful
immune booster, but is also responsible
for its pungent smell. If the thought of
eating raw garlic fills you with horror,
look for coated garlic supplements
which dissolve in the intestine and not
the stomach. This will allow you to enjoy
the benefits of this immune-booster
without the strong taste and smell.
Another strong smelling food with
intense immune boosting qualities is the
onion. This is because onions are rich
in the vitamin C and contain quercetin,
a nutrient that breaks up mucus and
boosts the immune system. Like garlic,
onions also contain allicin, which fights a
range of viruses and bacteria.
Additionally, no healthy pantry shoul
be without a punnet of mushrooms.
Low in kilojoules and rich in minerals,
mushrooms increase the production
of cytokines, which are cells that help
fight off infection. They also contain
compounds which support the immune
system called polysaccharides. The
most powerful infection-fighting
mushrooms to fill up on are shitake,
maitake and reishi.
Citrus fruits should also feature
prominently in your diet for you to
remain consistently healthy. This
is primarily because tangy produce
like oranges, lemons, tangerines,
52 JULY - AUGUST 2014 | www.fitnessmag.co.za
healthy balance of intestinal microbes
and promote optimal immunity. Taking
EPA/DHA-rich purified fish or krill oil
supplements can also boost infection-
fighting white blood cell activity,
lower your risk of heart disease and
increase longevity.
Falling ill is never fun and sickness can
put a damper on your training programme
and fitness goals. So take the correct
measures to strengthen your body’s
immune system this autumn and ensure
that you enjoy an active and healthy winter
season in the months ahead.
grapefruit and limes are jam-packed with
vitamin C. Studies have shown that this
powerful antioxidant helps fight bacteria
and viruses and combats free radicals,
thus strengthening the immune system
against invading bacteria, microbes or
viruses. Other foods rich in vitamin C
include butternut squash, tomatoes,
broccoli, papaya, sweet potatoes, Brussels
sprouts and bell peppers.
Drink up!
equate y ration as a
Certain yoghurts can also be powerful
huge impact on your immune
immune boosters, if they contain the
system because sufficient H20
probiotic Lactobacillus reuteri as it
allows your body to function
helps protect the body from viruses and
efficiently. Drinking water not
stimulates white blood cell production.
only helps oxygenate your boosting bene ts because o its
In fact, studies have shown that eating
blood but it also assists the powerful antioxidants, known as
one cup of yoghurt per day can reduce
body in expelling harmful polyphenols, which are believed
your risk of a cold infection by 25%. Just
toxins. Water also facilitates to give this tea its infection-
check your yoghurt label to ensure that it
the production of lymph in the fighting properties. In fact, clinical
contains Lactobacillus reuteri and select
body, which helps circulate studies suggest that particular
organic brands for maximum nutritional
white blood cells and nutrients types of these antioxidants,
potency. Moreover, grains like oats and
to the body’s tissues. Add to known as catechins, may actually
barley contain a type of fibre called beta-
this the fact that drinking water kill flu viruses. Enjoy a cup of plain
glucan, which has powerful antimicrobial
allows the mouth and eyes to green tea regularly to strengthen
and antioxidant capabilities. Beta-glucan
repel dirt, dust and parasites the immune system and boost
not only boosts immunity but speeds the
which may cause infection. It energy levels and weight loss.
healing of wounds and helps antibiotics to
is important to also keep in A cup of steaming ginger tea is
work more effectively. Therefore, aim to
mind that adequate nutrition another way to strengthen the
enjoy at least one serving of these healthy
is imperative for a healthy body against infection because
grains daily for maximum efficacy.
immune system and drinking this powerful root helps break
water is essential for proper down toxins in the organs,
digestion and the absorption specifically the lungs and sinuses.
of nutrients. Thus, aim to drink Ginger is also believed to help
8-10 glasses of water daily to cleanse the lymphatic system,
enjoy all the benefits. thus preventing the accumulation
Green tea is another of toxins which can increase the
beverage with immune- body’s risk of infection.
Seafood lovers can rejoice in the fact that the selenium in shellfish has been shown to help white blood
cells produce cytokines, which are the proteins that help eradicate flu viruses from the body. Also,
omega 3-rich fish like salmon, mackerel and herring help reduce inflammation, increase airflow and protect
the body from colds and respiratory infections. Try to consume at least two servings of seafood a week for
an optimal dosage of immune-boosting nutrients. Adding half a cup of avocado to your daily diet is another
easy way to support adrenal function and keep your immune system healthy. Not only do avocados contain
essential amino acids and antioxidants, they are also rich in healthy fats to balance hormone production.
 ton.com)
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PROVIDED

S F U N C T I
FORM MEN ET E L T I F NY
E S SM O D
WI T H F I T
O N G , S H A PELY
R
GASTON’SR OUTINE
SHOULDE

Tiffany Gaston is an Arizona-based freelance writer,
internationally published fitness model, national
level figure competitor, Paleo chef and mother of
three. She has a varied athletic background, having
competed in just about everything from gymnastics
to track and cross-country.
Among other things, Tiffany’s greatest passions are
setting and fulfilling goals through living a healthy and
about fit lifestyle. Her life-long love of all things fitness have
led to a career in the health and fitness industry. Her top
priority is educating her children about the importance
and benefits of being fit and healthy, and she also enjoys
inspiring and motivating others on their own journey.
As a health and fitness advocate, Tiffany aims to
inspire others to achieve their health-related goals
through proper nutrition and exercise, and regularly
shares her Paleo recipes and workouts on her website
www.tiffanyleegaston.com.

Tiffany www.tiffanyleegaston.com @tiffanylgaston Tiffany Lee Gaston tiffanylgaston

;PIXMTa[PW]TLMZ[VW\WVTaXZW^QLM\PMÅVQ[PQVO
touches to lean, sculpted arms, they also
complement your favourite sleeveless top, and enable
aW]\WKIZZaITTWN aW]ZOZWKMZQM[QV[QLMQVI[QVOTM
\ZQX?MTT\PI\TI[\JMVMÅ\Q[XMZPIX[IXMZ[WVIT
KPITTMVOM_PQKPLWM[V¼\IT_Ia[NIZM_MTTNWZUM
Symmetry is key in building a well-balanced body. As such, training your
shoulders is essential to round out the look of your upper body and create
muscle balance. By developing strong, shapely shoulders you’ll also appear
a bit broader, which in turn gives the illusion of a smaller waist – and who
doesn’t want that! And let’s not forget, you can then forego those horrible
shoulder pads.

THE WORKOUT
SUPERSET 1:
EXERCISE SETS REPS
Dumbbell shoulder press 4 15, 12, 10, 8
Lateral raise 4 15, 12, 10, 8
Front raise 4 15, 12, 10, 8

SUPERSET 2:
EXERCISE SETS REPS
Dumbbell wide grip front raise 4 15, 12, 10, 8
Arnold press 4 15, 12, 10, 8
Incline shoulder press 4 15, 12, 10, 8

SUPERSET 3:
EXERCISE SETS REPS
Bent over flye 4 15, 12, 10, 8
Cable straight bar front raise 4 15, 12, 10, 8

To sculpt a sexy set of
shoulder muscles add this
shoulder workout into
your weekly routine. These
eight exercises will not only
help your posture, but will
help you sculpt shapely
deltoids too – the muscles
that form the rounded
contour of the shoulders.
This is a fast paced
workout and should be
performed with as little
rest as possible between
sets. This will keep your
heart rate up for an added
cardiovascular benefit and
will help to burn fat faster.
So keep a steady tempo and
focus on the muscle you are
working.
Be sure to use a weight
that allows you to maintain
proper form throughout.
That means no rocking
or swinging, just a good
ol’ fashioned burn in your
shoulders!
Complete a proper warm
up, including some dynamic
stretching and shoulder
mobility drills before
beginning this workout.
You’ll perform 4 sets of
each exercise and superset
the groupings as shown to
keep tension on the targeted
muscle. Try to begin with a
lighter weight and increase
(if possible) as your reps
decrease.

www.fitnessmag.co.za 55
 STRENGTH &
STABILITY
The rotator cuffs are the main
stabilisers of the shoulder joint.
Warming them up properly with
internal
extern ou er
rotations, using
a li t eight,
can p
event injury
d r g workouts.
Streng ening your
shoulders can help
prevent injury when it
comes to performing
everyday tasks such as
lifting and rr g.
Strong ou ers
can help improve
posture s well as
your fo in many
other com n
exercises su h as
deadlifts and chest
presses.

A B

Dumbbell shoulder press

Sit on a bench with your back straight, and your head and chest
up. Begin with your upper arms and elbows parallel to the floor
and palms facing outward. Press the dumbbells directly overhead,
but don’t lock out your elbows at the top. Reverse the movement
and repeat.

TARGETED MUSCLES: This exercise targets the medial (central)

and anterior (front) portion of the deltoid muscles.

TIP: Perform this exercise while standing to add an extra

challenge. This will engage your core and stabiliser
muscles more than its seated counterpart.

turn page
 A B A B

Lateral raise Front raise

Stand up straight with your feet positioned shoulder-width apart
and your palms facing your sides. Lift your arms out to your sides
until they are parallel to the floor. Reverse the movement and
repeat.
TARGETED MUSCLES: This exercise targets the medial (central)
deltoid and lends itself to creating the ‘cap’ appearance.
TIP: Keep your elbows higher th your wrists to maintain
tension on the targeted part of the shoulder. Failure to do
[W_QTT][MUWZMWN \PMZMIZLMT\I[ VIJMV\W^MZ aM
Stand upright with the dumbbells in front of you and your palms facing
your thighs. Raise your arms upwards directly in front of your body until
they are parallel to the floor. Reverse the movement and repeat.
: This exerci targets the anterior (front) portion
of the deltoi s.
TIP: ,WV¼\TQ \aW]ZIZU[PQOPMZ\P XIZITTMT\W\PMÆWWZI[
this places strain on he rotator cuff muscles.

Standing cable front raise

PERFORM THE
MOVE IN A
CONTROLLED
MANNER,
GOING NO Stand with your back to the
HIGHER THAN cable machine and use the
straight bar attachment.
YOUR FACE. Raise the bar directly out in
front of you until your arms
are parallel with the floor,
but no higher. Reverse the
movement and repeat.

TARGETED MUSCLES: This

exercise targets the anterior
(front) deltoids.

TIP: Try performing this exercise as

a single arm movement with a single
hand cable attachment to isolate
each shoulder.
A B

turn page
58 JULY - AUGUST 2014 | www.fitnessmag.co.za
 ER THE
EIGHTS
UNTIL YOU
FEEL A LIGHT
STRETCH
IN YOUR
SHOULDERS
AND CHEST.

1VKTQVM[PW]TLMZXZM[[
Sit on a bench set to roughly 60 degrees. Begin with the
dumbbells positioned at shoulder height with your palms
facing outward. Slowly press the weights up, in a slight
arch. Allow the dumbbells to touch at the top of the move-
ment.

TARGETED MUSCLES: This exercise targets the anterior

(front) deltoids as well as the upper chest and triceps.

TIP:,WV¼\TW_MZ\PM_MQOP\ B
JMaWVLaW]ZKPM[\\WI^WQL
M`KM[[[\ZIQVWV\PM
[PW]TLMZRWQV\

*MV\W^MZÆaM
This is an important part of the shoulder
that is often neglected. Stand with your feet
positioned shoulder-width apart. Hinge at
the hips and lean forward, until your torso is
at no more than a 90-degree angle with the
floor. Raise both arms out to the side until
parallel with the floor. Reverse the movement
and repeat.

TARGETED MUSCLES: This exercise targets

the posterior (rear) deltoids.

KEEP YOUR
BACK STRAIGHT
THROUGHOUT
A B
THE MOVE.
TIP: 3MMX\MV[QWVWV\PMZMIZLMT\WQL[JaQUIOQVQVO\PMZMQ[I[\ZQVO\QML\WaW]Z
MTJW_[\PI\Q[JMQVOX]TTML]X_IZL[AW]KIV[Q\WZ[\IVLNWZ\PQ[M`MZKQ[M

60 JULY - AUGUST 2014 | www.fitnessmag.co.za

 A B C

Arnold press (aka rotating shoulder press)

Sit upright on a bench with your head and chest up. Begin with
your arms flexed and your palms facing your chest. Press the weight
overhead while rotating your palms away from your body. Reverse the
movement in a controlled manner and repeat.

TARGETED MUSCLES: Named after the man himself, Arnold

Schwarzenegger, this exercise targets both the anterior (front)
and medial (central) head of the deltoids.

TIP: This move can be performed while standing for an added

challenge.

A B

Dumbbell wide grip front raise

Stand upright. Hold a dumbbell in front of you (palms down) with
your hands as close to the ends of the bar as possible. Slowly raise
the bar upwards, until your arms are parallel to the floor. Reverse the
movement and repeat.

TARGETED MUSCLES: This exercise targets the anterior (front) and

medial (central) portion of your shoulder muscles.

TIP: You can use a barbell or dumbbells for this exercise.

 g Editor
BY PEDRO VAN GAALEN, Managin

LOOKING FOR AN ADDED

BOOST TO YOUR FAT LOSSPULAR
EFFORTS? CHECK THIS PO
SUPPLEMENT OUT...

BCA
FAT
In our quest for the ultimate body
and accelerated fat loss we often
rush to the fat loss section of our
local supplement store. However,
as you grab your next bottle of CLA
or a thermogenic product to give
your fat-burning efforts a boost
you may be missing one really
important supplement... it’s in the
muscle-building section!

54
Check out sexy
Shoulder workout on
54 for the best moves you
can do to get those sculpted
shoulders you have always
wanted!
B
ranched chain amino
acids (BCAAs) consist
of three essential
amino acids –
isoleucine, leucine and valine.
They play very important roles
in the assimilation, maintenance
and repair of muscle tissue, but
a growing body of research
shows that they can also boost
your fat loss efforts.
BCAAs are termed ‘essential’
amino acids as the body cannot
manufacture them itself. As
such, they must be ingested
through the consumption of
food or supplements. In fact,
BCAAs make up 40% of our daily
requirement of all nine essential
amino acids, which indicates
their importance.
BCAAs are also vital
substrates for other amino
acids, which are released
in large quantities during
intense exercise. Furthermore,
BCAAs are used directly for
fuel by muscles, which stops
the catabolism of muscle
tissue during intense exercise.
This enhances recovery and
has an indirect benefit on
performance at subsequent
exercise sessions. BCAAs
also restrict cortisol release
during exercise and may help
ease delayed-onset muscle
soreness after weight training.
1. DECREASING (production of glycogen
APPETITE: A December from non-carbohydrate
2012 study released sources) precursors
by the Division of glutamine and alanine,
Endocrinology and which have a balancing
Metabolism at the effect on blood sugar.
University of Texas A March 2011 study
Medical Branch showed conducted by Gualano et
that BCAAs have an al. investigated the effect
effect on both insulin of BCAA supplementation
on exercise performance
sensitivity and interact
and energy metabolism
with the brain chemical
serotonin to reduce
cravings and hunger. The
in glycogen-depleted
athletes. The research
ability of BCAAs to reduce showed that three days
hunger and cravings of supplementation
has also been attributed with high doses of BCAA
to the ability of these resulted in increased fat
amino acids to generate oxidation and exercise
the gluconeogenic performance in response

62 JULY - AUGUST 2014 | www.fitnessmag.co.za

 ffWHERE TO FIND THEM
Aside from BCAA and whey
supplements, protein sources with
the highest concentration of BCAAs
include chicken, beef, salmon and
eggs. Supplemental forms of BCAAs
offer various benefits, most notably
bioavailability. For example, free-form
BCAAs bypass the liver and gut and are
absorbed directly into the bloodstream.

ff BCAAs FOR FAT LOSS

Over the years a growing body of evidence has also emerged
that demonstrates the beneficial role BCAAs play in fat loss.
There seems to be three key areas where BCAAs benefit fat loss,
namely their ability to decrease appetite while increasing metabolism,
their ability to decrease the breakdown of muscle protein while on a
restricted diet, and they can also greatly reduce perceived exertion
during training, which allows you to train longer and harder while in a
state of reduced energy.

to glycogen depletion compared to harder for longer while in an

a placebo.
2. DECREASING MUSCLE
BREAKDOWN: When we reduce
calorie intake and train intensely in
an attempt to lose body fat fewer
calories are available from the food
we eat or stored body fat to fuel
our exercise and daily activity. One
way in which our bodies adapt to
this energy shortage is to ‘burn’
up to 5-10% of muscle tissue for
energy through a process known as
gluconeogenesis. Supplementing
with BCAAs before or during exercise
will provide free-form amino
acids, which can be used directly
for fuel and spares muscle tissue.
This is supported by investigations
conducted at the Department of
Biochemistry of the Mie University
Graduate School of Medicine in
Japan, where researchers concluded
that BCAAs play a key role in kick-
starting gluconeogenesis by serving
as an energy source. Sparing muscle
is important as muscle wasting can
decrease your basal metabolic rate
(BMR), which often leads to rebound
weight gain.
3. REDUCING
BCAAs have an PERCEIVED
effect on both
insulin sensitivity
EXERTION:
and interact with BCAAs have
l
the brain chemica the ability
serotonin to reduce to decrease
er.
cravings and hung perceived
exertion during
a workout, which
means dieters can work
energy depleted state.
A November 2012 study
conducted at the University
of Sao Paulo in Brazil found
that rats that were given a
BCAA supplement before a
swimming test increased time
to exhaustion by 37% compared
to the control group. This was
attributed to BCAAs’ role in
energy production, as well as the
supplement’s ability to interfere
with the production of ammonia
and lactic acid in muscles,
which cause fatigue and limit
performance.
If that wasn’t enough reason
to consider buying a BCAA
supplement here are two more: A
pilot study conducted by Ordman
AB et al. and published in 2008 in
the journal AGE also showed that
a dose of 12g of the BCAA leucine
taken in combination with oleic acid
and DHA resulted in 1.8kg (4lbs)
of lost weight over a two-week
period in women over the age of
38. Researchers concluded that “this
study demonstrates that leucine
… may cause weight loss through
signaling mechanisms to the brain
and adipose tissue”. Interestingly,
leucine also seems to interact
with the anabolic cell signalling
messenger mTOR, which stimulates
muscle growth, both alone and
together with resistance exercise.
This is obviously beneficial to fat
loss as it helps to boost your BMR,
ensuring that you expend more
calories throughout the day, even
at rest.
 BY LAETITIA RYKER
@LRyker

INSE C U R I T Y mind to live victoriously.

Unshackle your
and that
se cu rit y ha s va rio us roots or causes,all exposed
ow that in and were
It’s important to knoutcomes. We all grew up differentlyand have all been hurt
it also ha s va rio us different persona lities
fully
nments. We all have ense the pain the more it feels like nobody w a
to different enviro s, the more int comprehend ho
In most case ver be able to fully
in different ways. hard I try, I will ne nce. Our responses
rst an ds. It do esn’t matter how sh are d the same experie
un de
ur life, ev en if we bo th
uri ty manifests in our
particular event aff
ected yo
na liti es. Acco rdingly, how insec rson.
history and our pe
rso from person to pe
are shaped by our mp letely ind ivi dual and will differ
handle it is co
lives and how we

G T H E C ONDIT ION e dictionary defines insecurity

D E F IN IN definition of ins ec urity. Th
e”. According to
can agree on is the
One thing we g in self-confidenc
kin
prehensive, or lac ion of the word
g un su re, unstable, shaky, ap La ng ua ge, the first definit
as “b ein
ge Dicti on ary of the En gli sh
a frequent basis you’re
The American Herita ple . If yo u do n’t feel secure on about it.
cure.” Yes, it’s that
sim ne what you can do
insecure is: “Not se fi nd ing ou t wh y, and then determi e of ou r ins ec urities.
matter of to find the root ca
us
insecure. It’s just a uri tie s we have r lives and it
If we want to get
rid of our insec coming up in ou
be ca us e, if we do n’t, it will keep on
ove it
We then have to rem mparison mindse
t.
it, for example, a co
will bear various fru

THE 5 ROOT CAUSES OF INSECURITY

*There are other roots of insecurity as well, but I won’t be discussing them in this article.

INSECURITY.
I believe it is the
reason behind
the comparison
mindset (featured in
the previous issue) –
the reason why we
compare ourselves
with other women.
It is why we feel that
we have to match
up or raise the bar
to meet a specific
standard. It is the
reason why being
ourselves just isn’t
enough anymore.
1 DIFFICULT
CHILDHOOD
Our childhood has an enormous effect on
our perception of security. If our childhood
consisted of living with or dealing with
an alcoholic parent, a mentally ill parent,
a disintegrated family, abuse or a parent’s
physical illness, we probably struggle with a
considerable amount of insecurity or fear. I
agree with this statement from Beth Moore:
“At the root of chronic insecurity is often the
primal fear that no one will take care of us.”
2A severe
SEVERE LOSS
loss doesn’t necessarily have to
be the loss of a person. A severe loss that
contributes to chronic insecurity can come
in a variety of forms. It can be the loss of
something that gave us stability, something
that we genuinely prized or something that
we derived our self-worth from. A severe loss
at any age can be very traumatic and can
cause terrible insecurity.
3Nothing
REJECTION
causes insecurity as instantly or
as swiftly as rejection and, unfortunately,
rejection is an unavoidable part of life. It
doesn’t matter what kind of relationship we’re
in, there’s always a chance that we might be
rejected. It doesn’t matter who rejected us; a
parent, a sibling, a friend, a spouse, a co-worker,
a child or stepchild, the result of rejection is
always the same. If we get rejected we tend to
believe that we aren’t good enough or that no
one wants us, which can eventually influence all
of our life choices.
4As the
DRAMATIC CHANGE
Greek philosopher Heraclitus stated
“change is the only constant in life”. While
change is a certainty in life, a dramatic or
unsuspected change can throw our life out of
balance. Most people are somewhat resistant
to change because we tend to be scared of the
unknown. A dramatic change can therefore
settle a dark cloud of self-doubt over our lives,
which may eventually result in insecurity.

64 JULY - AUGUST 2014 | www.fitnessmag.co.za

 1Th MEDIA EXPLOITATION
e world that women
live in today has cha
biggest change has nged immensely fro
to be media exploitati m the past. The
is something that wo on. As a result I believ
men are more prone e that insecurity
exposed to a few hu to today. In the past
ndred female stereo women were only
exploitation, we can types in a lifetime. Tod
now compare ourse ay, thanks to media
telling article in Psycho lves daily with thousa
logy Today, reference nds of women. In a
d studies showed tha
are surrounded by oth t “women who
er attractive women,
films, or in photogra whether in the flesh
phs, rate themselves , in
attractiveness.” as less satisfied with
their
These are the most com
mon root causes of ins
important to remem ecurity. It’s
ber that insecurity alw
usually takes a little ays has a root and it
bit of introspection
to find it and eradicate
it.

THE 5 RESULTS OF INSECURITY

1 COMPARISON
When we’re insecure we end up
constantly comparing ourselves
with others. We use others to
measure our own worth, beauty and
success. This constant comparison
simply leads to further insecurity.
2WhenCOMPLIMENTS
we’re insecure we usually
don’t accept compliments. We
say thank you when we receive
one, but we never really believe the
compliment. We tend to think that
the person giving the compliment
is just being polite.
3 PEOPLE
PLEASING
When we’re insecure we tend to
become people pleasers. Let me
ask you a question: If we are secure
and if we know who we are, will we
be affected by what other people
say, do or think? Probably not. And,
vice versa, if we are insecure we
usually try really hard to please
everyone because we have a need
to be accepted. Insecurity and
people pleasing go hand in hand.
If we’re very insecure we struggle
to say no and we avoid offending
others at all costs.
4 DEFENSIVENESS
When we’re insecure we tend to
become very defensive. We tell
ourselves that every comment or
remark is a personal attack and we
end up leaving no room for people
to invest in our lives. Defensiveness
might stop us from forming
relationships, either because we’re
too sceptical or because other
people don’t like to be around a
defensive person. Defensiveness
also prevents us from learning and
developing as new knowledge is
threatening. Essentially we can miss
out on life if we’re overly defensive.
5 BELIEF IN
SOCIAL MEDIA
TRENDS
I want to emphasise this result
of insecurity because it affects
so many women today,
and it can eventually
develop into more
serious psychological
issues such as body
image disorder, body
dysmorphic disorder,
eating disorders, and
more. If we’re insecure we not only
believe ridiculous social media
trends like the bikini bridge, thigh
gap and the finger trap test, but we
actually allow them to define us.
The first of these social media
trends was the thigh gap. The thigh
gap can be defined as a space
between the inner thighs when a
woman stands upright with both
knees touching. The thigh gap
became a means for women to
determine their attractiveness.
Thus, if your thighs touch you’re not
attractive, which is a completely
ridiculous assertion. All three of
these social media trends use
one specific part of your body to
determine your attractiveness. None
of these ‘tests’ consider your face, your
personality, genetic predispositions or
the fact that bodies are beautiful
in all shapes and sizes.
Katie Lowe, a body image
and wellbeing expert, stated
that: “The bikini bridge is just
another example of horrendous
‘thinspiration’ that encourages
young women to develop poor
body image and self-esteem.”
I think it’s time that women
everywhere start inspiring each other
to redefine and embrace a more
positive relationship with beauty,
because then we won’t allow these
ridiculous trends to affect or define us.
Insecurity is something that most
of us have accepted as part of our
lives. Some of us spend so much
time with our insecurities that we
can call them our friends, but they
aren’t our friends. We will never
live a fulfilling life if we allow our
lives to be defined and guided
by our insecurities. With that in
mind I want to leave you with this
statement: “You were never created
to live depressed, defeated, guilty,
condemned, ashamed or unworthy.
You were created to be victorious.”

BY PEDRO VAN GAALEN, Managing Editor AND MARIO VAN BILJON, NHDIP Microbiology
YOUR SPORT
HOW DO SUPPLEMENTS DIFFER?
The US Food and Drug
Administration (FDA) defines
supplements as “a product
intended for ingestion
that contains a ‘dietary
ingredient’ intended to add
further nutritional value to
(supplement) the diet”.
The science and research
that now goes into the research
and development of many of
these products
THE RIGHT
PRODUCT
TO BOOST
PERFORMANCE
ENDURANCE
ATHLETES
SUPPLEMENT
ensures that they’re manufactured
and engineered to deliver precise
doses and concentrations of the
macro- and micro-nutrients our
bodies need, or may be lacking in
our modern diets. These products
therefore offer numerous benefits
to anyone who aims to become
more effective and efficient in just
about any endeavour in life.
While there is a great deal of
debate regarding the ingestion
of nutrients or vitamins that
are not always in their natural
or whole states, the fact of the
matter remains that as science,
and our understanding of human
biology, advances we’ve been able
to create nutritional compounds
that are highly bioavailable and/or
highly concentrated to boost the
effectiveness of that product.
While these products were
never meant, and should never
be used to replace whole,
natural food, when used for
their intended purpose – to
supplement a healthy, whole
food diet – they can be
extremely beneficial. And
POWER
ATHLETES
there are few avenues in Common ingredients
modern life where this effect included in nutritional
is as pronounced than in the supplements may be
sporting arena. one, or any combination,
The right nutrients, of the following
taken in the right doses and
concentrations at the right
substances:
times can (legally) enhance
• Vitamins
performance and boost • Minerals
recovery to give athletes an • Herbs or other botanical
important edge. The right compounds
supplement can achieve this by
• Amino acids
helping to prevent dehydration,
boost energy, maintain • Fatty acids
strength, improve stamina, • Fibre
extend time to exhaustion, Products are available in tablet,
increase speed and power,
capsule, soft gel, gel cap,
enhance post-training recovery,
and reduce fat and build and
effervescent, liquid or powder form.
maintain lean muscle tissue,
which improves power to
weight ratios.
If you’re a recreational,
serious or professional athlete
then this is your guide to the
best types of supplements for
your sport. Using them will
ensure you get the most from
your training and boost your
race or game performance.
 CROSSFIT
ATHLETES
ENDURANCE
ATHLETES
TYPES OF SPORTS: Middle to long distance
running (21km or longer trail and road events),
cycling (mountain or road biking), multi-sport
events like duathlon, triathlon and adventure
racing, long-course or open water swimming,
race walking or canoeing or paddling.
DURING HIGHER
INTENSITY, SHORTER
DURATION EVENTS TRY:
CARB DRINKS, GELS
OR BARS
A product that contains a combination of
simple and complex carbohydrates is generally
considered to be the best choice for endurance
athletes who train and compete at high
intensities for a duration of 2-3 hours. These
products provide an immediate source of
glucose for use by working muscles, as well
as sustained energy release as the complex
carbohydrates take longer to digest
and assimilate.
Dosage 60g per hour (maximum)
Note: There is a growing body of evidence that
people who compete in events that last a couple
of hours at a low intensity could conceivably meet
all their energy requirements from stored fat.
However, improving ‘fat efficiency’ is a key aspect
of this. Read more in our #LCHF feature in this
issue on page 76.
ARGININE
Arginine is an amino acid that helps to
improve blood flow by dilating blood vessels.
This substance has effectively been used to
improve blood flow in patients with high blood
pressure and heart disease, which is why it
has also become popular in some endurance
supplements. Vasodilation assists performance
as ingested and metabolised energy substrates
can get to working muscles quicker, while lactate
removal also increases.
Dosage: Up to 3g
BETA-ALANINE
Beta-alanine is an amino acid that increases
carnosine levels in muscle tissue, a substance
that has been prove to scavenge metabolites of
oxidative stress. It also helps to stabilise muscle
pH, which drops during exercise due to a build-
up of hydrogen ions. This creates a more acidic
environment which has a rate limiting effect on
performance. Beta-alanine supplements can
therefore help to extend time to fatigue which
improves performance, endurance and strength.
Dosage: 4-6g per day
DURING LOWER INTENSITY,
LONGER DURATION AND
MULTI-DAY EVENTS TRY:
CARBOHYDRATE-PROTEIN
BLENDS – DRINKS,
GELS AND BARS
In addition to meeting immediate energy
requirements, numerous studies have shown
that a carbohydrate-protein supplement can
positively influence various other physiological
aspects that pertain to optimal performance
and recovery during longer duration endurance
events. These include the degree of muscle
damage that occurs and the subsequent
reduction in the associated inflammatory
response, which has been linked to a reduction
in delayed onset muscle soreness (DOMS).
Dosage: Up to 60g of carbs and up to 8-10g of pro-
tein per hour (general guidelines and formulations
vary from a 2:1 to a 4:1 carb-to-protein ratio)
CARNITINE
L-carnitine is an amino acid that transports
free form fatty acids into the mitochondria
in muscle cells, where they’re converted into
POWER ATHLETES
TYPES OF SPORTS: Short distance and/or
sprint running events (100m to under 21km
in distance), hockey, weightlifters, powerlift-
ers, gymnastics, football (soccer), netball,
rugby or basketball.
CREATINE
Creatine is possibly the most effective
supplement for improved performance. It
is a natural substance found in the body that
plays an important role in energy produc-
tion through the ATP-PCr system, which
provides the immediate energy required for
short, intense muscle contractions. Numer-
ous scientific studies have demonstrated the
safety and efficacy of creatine supplementa-
tion, showing increases in strength, power to
weight ratio, lean body mass and endurance.
Creatine allows an athlete to train harder for
longer, and is particularly effective at boost-
ing performance during repeated bouts of
high-intensity exercise. Creatine supplements
can be found in various forms – creatine
monohydrate, ethyl ester, citrate, phosphate,
malate and hydrochloride.
Dosage: Varies depending on form used. Follow
label instructions.
PROTEIN POWDERS
Every power athlete has increased protein
demands as adequate protein intake is
crucial for muscle repair and recovery.
Protein supplements, which are available as
powders, protein bars and ready-to-drink
drinks, help to halt the catabolic effects
of high-intensity, short duration exercise,
thereby maintaining muscle stores, repairing
damaged muscle tissue and building
bigger, more powerful muscle
tissue. Products like whey also
help to enhance an athlete’s
immune system. There are
various options
68
energy. It is therefore theorised that the
amount of fat burnt during exercise is directly
related to muscle L-carnitine levels, and that
a well-stocked reserve allows us to efficiently
convert stored fat into expendable energy.
This should translate into extended time to
fatigue thanks to more efficient fat metabolism.
Dosage: 1-2g daily
BRANCHED-CHAIN
AMINO ACIDS
A study conducted at the Institute of Human
Physiology in Verona, Italy by Schena et al found
that conditioned athletes who trekked through
available including milk-derived whey and
casein protein, soy protein, hemp protein and
pea protein, among others. In supplement
form these products are highly bioavailable,
which means they are rapidly digested and
absorbed to deliver immediate benefit during
and immediately after exercise.
Dosage: Up to 30g per serving
HMB (HYDROXY
METHYLBUTYRATE)
Hydroxy Methylbutyrate (HMB) is a me-
tabolite of the amino acid leucine, which
is believed to play an important role in
protein metabolism. Scientific research has
indicated that subjects who supplemented
their diet with HMB, used in conjunction
with a weight training programme, gained
significantly more muscle and strength
than the subjects who didn’t supplement
with it. Studies have also demonstrated that
supplemental HMB boosts nitrogen retention,
thereby helping the body to retain more of
the amino acids that are necessary for muscle
growth and repair.
Dosage: 1.5-4g daily
Additional supplements to consider
(which have already been covered) include:
• BCAAs
• L-glutamine
• Beta-alanine
• Arginine
• Caffeine
• Vitamins and minerals
a mountainous area, at an average altitude of
10,000 feet, for 21 days lost no muscle mass
when taking a Branched Chain-Amino Acid
(BCAA) supplement. In fact, they gained 1.5% of
muscle over the 21-day period while the other
group that didn’t take BCAAs lost significant
body mass, including muscle. Free-form BCAAs
derived from ingested protein or a supplement
will also be preferentially used for some degree
(5-10%) of glucose production (a process known
as gluconeogenesis) during prolonged exercise,
thereby sparing muscle protein and muscle
glycogen stores.
Dosage: 2-5g
ALWAYS
FOLLOW
DOSING
GUIDELINES
AS THEY
APPEAR ON THE
PACKAGING.
CAFFEINE
When used correctly, caffeine is a proven
performance-enhancing aid. Research
has shown that caffeine supplementation
can stimulate the central nervous system,
increase the release of adrenalin, increase
the use of body fat as fuel and spare muscle
glycogen. One of the most common research
findings of caffeine use is an increase in fat
metabolism for fuel. While favouring body fat as
an energy source your body is also able to spare
muscle glycogen reserves, thereby extending
time to exhaustion during exercise. Results have
shown caffeine can increase time to exhaustion
by as much as 18%, and increase exercise
intensity by up to 24%.
Dosage: 5-10mg/kg bodyweight
Note: There is a general misconception that caf-
feine is a banned substance in sport when found
in concentrations above a specified limit. However,
according to the World Anti-Doping Agency’s
(WADA) website: “Caffeine was removed from the
Prohibited List in 2004. Its use in sport is not pro-
hibited.” It does, however, appear as a substance
on WADA’s Monitoring Programme.
AFTER EXERCISE:
RECOVERY DRINKS
It is important to replenish both carbohydrates
and protein immediately after exercise to limit
muscle loss, replenish energy stores and kick-
start the recovery process. Specifically formulat-
ed supplements provide these macronutrients
in their most bioavailable forms to ensure they
MULTIVITAMIN AND
can be rapidly digested and absorbed within
MINERAL SUPPLEMENTS
the crucial window of opportunity directly after
(TABLETS, GELS,
exercise. A combination of high and low glycae-
EFFERVESCENT TABLETS)
Regular intense or prolonged exercise increases
mic index carbohydrates and a protein blend of
the metabolic and biological demands on
whey, soy and casein are often the best options.
the body. It is therefore essential to ensure an
For those who may be lactose intolerant pea
adequate micronutrient status is maintained.
protein is proving to be an effective and suit-
Daily supplementation with a well-formulated
able alternative.
multivitamin helps prevent deficiencies, which
Dosage: Up to 90g of carbohydrates and up to
can result from limited dietary variety and/or
30g of protein (3:1 ratio)
vitamin depletion from exercise.
Minerals play an important role in a number of
REHYDRATION/ important biochemical reactions required for
ELECTROLYTE sporting performance and optimal recovery.
REPLACEMENT DRINK They help balance body fluid levels, control
During exercise we lose important electrolytes
muscle contractions, carry oxygen to working
– ions that conduct electrical activity – through
muscles and regulate energy metabolism. Any
sweat. Electrolytes are needed in specific
deficiency, which can arise from a poor diet or
concentrations to maintain fluid balance,
the demands of intense exercise, therefore has a
enable muscle contraction and maintain
direct impact on performance.
optimal neural activity. The more we sweat the
Dosage: Various single-dose supplements are
more we lose, so an electrolyte replacement
available. However, specific vitamins and minerals
supplement is essential after intense exercise
such as vitamins B and C, calcium, magnesium and
or prolonged activity, particularly in hot and/or
iron may be required in excess of these single -
humid environments.
dose products to counter imbalances common
Dosage: As directed on packaging. Do not
among athletes.
overdose as an electrolyte imbalance will affect
optimal hydration.

DURING THE DAY:

CROSSOVER
L-GLUTAMINE ATHLETES
L-glutamine is the most abundant amino acid
in muscle cells. During times of stress, which
TYPES OF SPORTS: CrossFit and obstacle course
includes intense training, the body’s require-
racers
ments for glutamine may exceed what it is
As the name of category implies, crossover sports
capable of producing. Low-muscle glutamine
will require a combination of power and endur-
levels can result in muscle catabolism (muscle
ance supplements. These include:
loss). Supplementing with glutamine helps
• Carbohydrate supplements (during and after
prevent this drop in glutamine levels in muscle
exercise)
tissue, thereby providing a potent anti-catabol-
• Protein powder (after exercise)
ic effect, which also maintains cell volume and
• Carb-protein drinks (between events or over
hydration. Based on current research and real
multi-day competitions)
world evidence, supplementing with glutamine
• Creatine
also plays an important role in maintaining
• Beta-alanine
optimal muscle metabolism, supporting the
• BCAAs
immune system and speeding up recovery.
• L-carnitine
Dosage: 5-30g in solution taken over multiple
• Vitamins and minerals
daily doses
 By Melanie Heyns, Features Writer

HAVING TROUBLE
LOSING THAT WEIGHT
DESPITE YOUR BEST
EFFORTS? WE MAY HAVE
THE ANSWER...

IF YOU CHAT TO MOST

WOMEN, NAME A DIET
AND THEY’VE PROBABLY
TRIED IT IN AN EFFORT
TO LOSE WEIGHT.
UNFORTUNATELY MORE
WOMEN SEEM TO FAIL
THAN SUCCEED, EVEN
WHEN THEY FOLLOW ALL
THE RIGHT ADVICE.
So, if you’re one of those people who
eats right and exercises regularly but your
weight just won’t budge, perhaps it’s time
you considered that something else may be
holding you back...
We highlight the most common reasons
why you may be unable to lose weight
despite your best efforts.

BIGGEST
70
LOSER
JULY - AUGUST 2014 | www.fitnessmag.co.za
PORTION SIZE AND
OVEREATING
PORTION
CONTROLL
The number one mistake most
people make when it comes to
their diets is underestimating
their portion sizes. Over the years
many of the suggested serving sizes
on food packaging has increased as
manufacturers aim to increase sales.
Westernised diets have also adopted
larger plates, which means most
of us have lost touch with what a
recommended serving size actually
looks like.
It has also become difficult
to control our portion sizes and
our impulse to eat when we’re
constantly tempted by marketing
and promotional material, offering us
more value for our money, particularly
those all-you-can-eat buffets. This
means that, even if you follow a
healthy diet, you can still overeat and
pack on the kilos. Your diet needs
to be both healthful and calorie-
controlled to be effective.
Overeating due to larger portion
sizes can also negatively affect your
digestive system, often triggering
indigestion, which leaves you
feeling bloated and uncomfortable.
Understanding and practising portion
control is fundamentally important
to weight loss. Following a balanced
eating plan – one with the right
macronutrient ratios (more on this
later) and nutrient-dense foods - is
also important, particularly from a
general health and well-
being perspective, but
controlling your
ONE OF THE EASIEST
calorie consumption WAYS TO CUT BACK
is vital for ON PORTION SIZES IS
successful TO EAT OFF A
weight loss. SMALLER PLATE.
Numerous studies have shown
that eating off a smaller plate
forces you to cut down on your
portion sizes and, because
the plate is smaller, your usual
portions tend to look a lot larger.
MACRONUTRIENT RATIOS metabolism, often up to 48 hours after a
AND TOTAL CALORIES really tough session. Commonly referred
to as the exercise ‘after-burn’, this period of
Brickman explains the important concept
excess energy consumption occurs as your
of macronutrient ratios quite succinctly
body tries to recover from your most recent
when stating: “They are nutrients that
exercise session. The greater the metabolic
provide calories or energy. Nutrients are
disturbance, the greater the recovery
substances needed for growth, metabolism,
requirements will be, which means you’ll
and for other bodily functions. Since
burn more calories throughout the day,
‘macro’ means large, macronutrients are the
even at rest.
nutrients needed in large amounts.”
WHAT TO DO:
THE THREE MACRONUTRIENT CLASSES
• Use more heavy compound lifts in your
INCLUDE:
workout.
• Carbohydrate
• Include metabolic conditioning-type
• Protein
training sessions like Tabata.
• Fat
• Do intervals and fartleks instead of
steady-state cardio.
EACH OF THESE MACRONUTRIENTS
PROVIDES A SPECIFIC NUMBER
Weight training is another great way to
OF CALORIES:
boost your metabolism. As muscle is
• Carbohydrates provide 4 calories per gram.
metabolically active it requires more energy
• Protein provides 4 calories per gram.
throughout the day to simply sustain it. As
• Fat provides 9 calories per gram.
such, more muscle will raise your basal or
resting metabolic rate, which means you
This means that if you looked at the
burn more calories during the course of a
nutrition facts label of a product and it said
day. Brickman elaborates: “2.25kg of muscle
12 grams of carbohydrate, 0 grams of fat,
burns 35-50 calories, while 2.25g of fat
and 0 grams of protein per serving, you’d
burns a mere 5-10 calories. Building more
know that this food has about 48 calories
muscle can therefore increase your body’s
per serving (12g x 4 calories = 48 calories).
basal metabolic rate by up to 40%. There’s
Besides carbohydrate, protein, and fat the
also no need to hit the weights hard, simply
only other substance that provides calories
using light weights at high repetition has
is alcohol. Alcohol provides 7 calories per
been proven to tone muscle and burn fat.”
gram. However, it is not a macronutrient
because we don’t need it for survival. Some
would argue that the body doesn’t need
carbohydrates for survival either, but that’s a
topic for another article (read more on page
76 as we delve into the LCHF diet).
With these figures in mind you can better
monitor your total calorie consumption,
regardless of the type of diet or eating
plan you follow. Ensuring that you burn
more calories than you consume every day,
creating and maintaining a negative calorie
balance, will ensure that you reach your
weight-loss goals.
A SLUGGISH METABOLISM
There are many factors that affect your
metabolism. Your age, gender, weight,
level and type of activity and the amount
of fat and/or muscle on your body all
play a role in how fast or slow your
metabolism is. While you can’t change
the factors determined by your
genes you can rev up your body’s
inner furnace with a few simple
practices.
Firstly, ensure you get enough
sleep (a minimum of seven to
eight hours a night). One night
without any sleep or poor sleep
quality can slow your metabolism
by up to 5% the next day.
High-intensity weight training and
cardio are also great ways to boost your
www.fitnessmag.c za

Lastly, in contrast to the overconsumption of
calories mentioned earlier, someone dieting on
a severely calorie-restricted diet will force their
body into survival mode as your body requires
a certain number of calories to maintain basic
biological functions. This is made worse when
a dieter exercises intensely. In survival mode
your metabolism will slow as your body tries
to conserve as much energy as possible. In
this state it is more likely that your body will
preferentially store fat to try and counteract the
effects of the severe calorie restriction.
HORMONES
Hormones play an important role in weight
loss. Brickman explains: “Ghrelin and leptin are
two important hormones that hold the key as
they control your appetite and therefore affect
weight loss. Ghrelin signals hunger while leptin
gives the feeling of fullness. If these hormones
are out of balance losing weight is nearly
impossible because it is very difficult to fight a
strong urge to eat, or deal with not ever feeling
full and satisfied.”
Brickman also says this hormonal imbalance
cannot be cured through biology, but rather
through the correct diet. “Anyone trying to lose
weight must stick to diet and lifestyle habits
that optimise the production and balance of
these hormones. If you
don’t your appetite
will spiral out of
control and you’ll
gain weight or
experience weight
loss resistance.”
Other important
hormones related
to weight loss
(and weight
NEXT TIME Y WITH WHAT YOU SEE C ONTROL OR THE
DISAPPOINT BOLISM, POOR PORTION HAT MAY BE THE
BE YOUR ME ACRONUTRIENT RATIOS N OR DIET PLAN.
INCORRECT T YOUR EXERCISE REGIM
PROBLEM, N
CHICKEN BREAST,
SALMON, TOFU AND
YOGHURT ARE ALL
ESSENTIAL SOURCES
OF PROTEIN.
The recommended
average intake of
protein is about OT ENOUGH PROTEIN
40-80 grams a day Several studies show that higher
protein diets may aid weight loss, at
for women. least initially that is. Protein enhances
the feeling of satiety and prevents us
from losing muscle as we’re losing fat.
gain) include insulin, cortisol, serotonin,
Your body also expends more energy
oestrogen and thyroid-stimulating hormone.
metabolising protein than it does carbs
Any hormonal imbalances that relate to the
or fat. As such, a higher protein diet could
production and regulation of these hormones
help your body burn a few more calories.
could be thwarting your weight-loss efforts.
The amount of protein you should
consume each day depends on your
GENES weight. Trainer and eating plan consultant
“The ability to lose weight differs
Tracy Simpson say she gets her daily
significantly between individuals, which
dose of protein by eating some Greek
is governed by your genetic make-up,”
yoghurt (18g of protein per 170g serving)
explains Helen de Beer, a registered
or an egg (13g of protein per serving) for
dietician at DNAlysis Biotechnology. “Your
breakfast. When it comes to lunch and
genes may also influence how you absorb fat,
dinner she either has a serving of lean
as well as your ability to burn fat for fuel.”
poultry (25g of protein per serving) or fish
The most (in)famous gene in question is
(22g of protein per serving). She may also
probably the ‘fatso’ gene, which is commonly
include some black beans (15g or protein
referred to as the FTO gene. Scientists
per serving) in her meals.
discovered that people with two copies of a
Brickman explains that, according to
particular single-nucleotide polymorphism
the Dietary Reference Intakes published by
(SNP) on this gene were 60% more likely to be
the USDA, 10-35% of our calories should
obese than those without it. A study, published
come from protein. Most people get plenty
in The Journal of Clinical Investigation in
of protein, and easily meet this need by
August 2013, also showed that the FTO gene
consuming a balanced diet. However, it
made fatty foods more tempting to those with
is important to keep in mind that many
this polymorphism, and altered levels of the
animal protein sources are also rich in fat,
hunger-regulating hormone, ghrelin.
which can add excess calories to a diet.
The presence of polymorphisms in other
So next time you step on the scale
genes associated with a person’s propensity
and are disappointed with what you see
to gain weight or their ability to lose fat have
consider that it may be your metabolism,
also been associated with factors such as an
poor portion control or the incorrect
increased body mass index (BMI) and fat mass.
macronutrient ratios that may be the
“For instance, subjects with certain genotypes
problem, not your exercise regimen or
are less able to mobilise fat stores for energy,
diet plan. First address these areas and,
and have been shown to have a greater risk
where necessary, seek professional advice
of obesity and elevated insulin levels when
to get back on track and achieve your
carbohydrate intake is greater than 49%,
weight-loss goals. By addressing these
explains Dr Yael Joffe, PhD RD, Director of
potential pitfalls you’ll also be better
Nutrition at DNAlysis. This basically means
equipped to keep the weight off once you
that certain people can be exercise and/or diet
achieve your goal.
resistant based on their genes.
RE
E P O N T H E SCALE AND A ER THAT IT MAY
OU S T ONS ID
E D C
TA T
M E
O
turn page
 THE BIGGEST
LOSER continued

Abbreviations
LF = low-fat
The following table, provided by Kerri Brickman, a clinical dietician from Johannesburg, FF = fat-free
shows the suggested number of servings from each food group based on a daily intake w/w = wholewheat
of either 1,600 or 2,000 calories. She states: “There is a right number of calories for you, tbsp = tablespoon
depending on your age, physical activity level and whether you are trying to lose, gain tsp = teaspoon
or maintain your weight. If you need fewer calories than shown in the table, decrease the cup = 250ml
number of servings and increase the servings if you need more calories.”

t
Menu Plan
FOOD TYPE 1,600 CALS PER DAY 2,000 CALS PER DAY EXAMPLES OF ONE SERVING
GRAINS
Up to half of your servings
should be whole-grains. 6-8 servings per day • 1 slice wholewheat bread
• 1/2 cup cooked rice, pasta,
or cereal (about the size of a baseball)

VEGETABLES
Eat a variety of colours and types 3-4 servings per day 4-5 servings per day • 1 cup raw leafy vegetables
(about the size of a small fist)
• 1/2 cup cut-up raw or cooked
vegetables
• 1/2 cup vegetable juice

FRUITS
Eat a variety of colours and types 4 servings per day 4-5 servings per day • 1 medium fruit (about the size of a
baseball)
• 1/4 cup dried fruit

FAT • 1 cup fat-free or low-fat milk

• 1 cup fat-free or low-fat yoghurt
• 1 1/2 oz fat-free or low-fat cheese

LEAN ME • 90g cooked meat (about the size of a

computer mouse)
• 90g grilled fish (about the size of a
chequebook)

FATS AND
Use liquid veg
and soft butter 2 servings per day 2-3 servings per day • 1 tbsp mayonnaise
• 1 tsp vegetable oil
• 1 tbsp regular or 2 tbsp low-fat salad
dressing (fat-free dressing does not
count as a serving)

SWEETS AND ADDED SUGARS 0 servings per week 5 or fewer servings per week • 1 tbsp sugar
• 1 tbsp jelly or jam
• 1/2 cup sorbet and ices
• 1 cup lemonade

NUTS, SEEDS AND LEGUMES 3-4 servings per week 4-5 servings per week • 1/3 cup or 15g nuts
• 2 tbsp natural peanut butter
• 2 tbsp or 15g seeds
• 1/2 cup dry beans or peas

www.fitnessmag.co.za 74
LOW CARB - HIGH FAT
IS IT JUST ANOTHER DIET TREND OR A PANACEA FOR MODERN MAN?

BY PEDRO VAN GAALEN AND DEVLIN BROWN

#LCHF Defining LCHF

T hroughout much of recorded
history some form of fasting
has been used to treat seizures and
convulsions, even when deemed to
be the result of demonic possession.
es’ As early as 1797 low-carbohydrate
ept, Prof. Tim Noak
hile not a new conc bits has diets were used to treat diabetic
an alternative energy source to
glucose. The classic ketogenic diet
contained a 4:1 ratio (by weight)
of fat to combined protein and
carbohydrate intake, comprising
up to 90% fat, often with as little
as 50g of carbs per day.

W
mo de rn ea tin g ha
revolution against dia, patients, and in 1911 starvation and Modern pharmaceuticals
ether it’s on social me oler
people talking. Wh ter co carb manipulation techniques were then replaced the use of food
or around the wa
at the dinner table e used as tools to manage epilepsy. as medicine in modern society.
em s to have an opinion about th w
at gym, everyone se oa ch to ea tin g th at he no Building on the observations of However, interest in the ketogenic
HF) appr
low-carb, high-fat (LC . Rollin Woodyatt, who found that diet has increased in recent
ly ad vo cates ketone bodies were produced years as mankind continues to
vocifero us s he promoted for
nutritional principle
turn on the by the liver in otherwise healthy learn more about the purported
However, his about- st, which are epitom
ised in
as Sou th Afr ica’s foremost sports scienti h wid esp read people when starved or if they therapeutic and health benefits.
years n’t been met wit
Lore Of Running, has consumed a very low-carbohydrate A growing body of new and
his seminal work The r medic al and die tet ics
y among the broade diet – a state now known as ketosis, previously lost or forgotten
acceptance, particularl says that he was wrong
and that he is
pro fes sor no w Russel Wilder coined the term scientific evidence is also coming
communities. The fee ls is the answer to insulin
to that by adv ocating a diet that he accept. ‘ketogenic’ for the diet he proposed to the fore to support many of the
facing up ent than we generally
says is far more preval as a treatment for epilepsy. claims that ketogenic diets address
resistance, which he
The diet aimed to provide a growing number of modern-day
sufficient protein for growth, maladies, including many lifestyle-
but insufficient amounts of related conditions such as obesity,
Polarising opinion carbohydrates to meet the body’s
metabolic needs. As such, energy
type-II diabetes, high cholesterol
and high blood pressure. The diet

N oakes' positions seem to have

polarised opinion in the
medical and health and fitness
industries. It even prompted
the Health Professions Council
of South Africa to release the
following statement: “Although
low carbohydrate diets containing
less energy may have short term
beneficial effects on weight
control and insulin resistance in
some individuals, a healthy diet
remains a balanced diet.” A simple
search on social media platforms
for #LCHF also yields widely
differing public opinion.
Amidst all this noise what is
clear is that there's a great deal of
misinformation being perpetuated
in the public sphere: some that is
simply misguided due to a lack of
understanding around the concept
or the complete lack of perspective
and relativity when reporting on the
results (there is only so much info
one can share in 140 characters on
Twitter, for instance), and some that
is borne out of ignorance and a lack
of adequate education by those who
promote the diet.
was largely derived from stored or
ingested fat that was then converted
to ketone bodies, thereby providing
The Banting diet
I n 1863 William Banting, a then
obese English undertaker,
adopted a low-carbohydrate
approach to eating for weight
control, which he devised with
the assistance of his physician,
Dr William Harvey. For this reason
the diet is often referred to as the
now also comes in many guises,
including Atkins, Paleo, Caveman,
LCHF or Banting.
Harvey-Banting diet, but most
people, including Noakes, simply
refer to it as the Banting diet.
Banting published his approach
in his “Letter on corpulence”, which
is what Noakes has largely based his
approach on, albeit in an adapted
form. For the sake of factual accuracy

76 JULY - AUGUST 2014 | www.fitnessmag.co.za


it should be noted that Banting’s
approach was far from carb-free, or
even as low carb as what Noakes
suggests today. He would eat up to
3-4 slices of dry toast, a small amount
of fruit and consumed up to seven
glasses of wine, with spirits in the
evening. As an article on carbsanity.
blogspot.com so succinctly put it:
“Basically he was on a low carb,
moderate fat, high alcohol diet.”
According to the website, which
based the calculation on the
information available in his letter,
Banting’s macronutrient ratios were
roughly: 35% alcohol, 21% carbs,
23% fats and 21% protein. However,
Prof. Noakes’ LCHF diet approach has
a much higher fat ratio, is devoid of
alcohol and is more nutrient dense.
Since processed
foods, which are
high in sugar, refined
flour and vegetable
oils, have become
our modern-day
staple the incidence
chronic health
c ditions has risen.
The need for a different approach
W y is ere so mu iscussion
around our current approach
to eating? Well, Noakes and a growing
number of others, including doctors,
nutritionists and sporting coaches,
believe that the blame for obesity and
lifestyle disease sits squarely at the
door of our modern diet.
Since processed foods, which
are high in sugar, refined flour and
vegetable oils, have become our
modern-day staple the incidence of
chronic health conditions has risen.
Many also cite other factors in this
regard, such as our more sedentary
lifestyles, but what we eat seems to be
the most important factor affecting
our health and weight today.
Sugar is one of the leading causes
of this trend, and mankind has
significantly increased its total sugar
consumption over the last 150-odd
years. It’s estimated that people in
some Westernised countries consume
about 67kg of sugar per year – over
500 sugar-derived calories per day.
This overconsumption has been
shown to lead to severe metabolic
problems, including insulin resistance,
metabolic syndrome and elevated
cholesterol, among others, and has
been linked to the rise in obesity and
type-II diabetes.
In addition, genetically modified
food production has led to modern
farming methods which tend to
It’s estimated that
people in some
Westernised countries
consume about 67kg
of sugar per year –over
500 sugar-derived
calories per day. This
has been shown
to lead to severe
metabolic problems,
including insulin
resistance, metabolic
syndrome and elevated
cholesterol, among
others, and has been
linked to the rise in
obesity and type-II
diabetes.
p e c ps wit ess nutrition
value. Modern dwarf wheat, for
instance, contains up to 28% fewer
minerals than older varieties.
And when modern medicine
started to blame saturated fat for
heart disease and high cholesterol
the war against high-fat foods began.
Interestingly, this occurred in the
late 1970s when the first dietary
Why switch to LCHF?
S o why then do we need to
switch to an LCHF diet? Why
not simply cut out the processed
food and sugar, and start eating
food that’s closer to its natural
form? Well, Noakes explains that
the LCHF diet works if someone is
insulin resistant. “There are many
people who aren’t insulin resistant
and they’ll do fine on the diet
that they want to eat. As long as
you aren’t insulin resistant, and
as long as your insulin is acting
normally, then you can have more
carbohydrates.”
However, Noakes adds that “if
the carbohydrates you’re eating are
nutrient poor, you won’t get the
same amount of nutrients as you
would from a high-fat, high-protein
diet – there’s more nutrients there,
but we’re being told the opposite,
which is wrong, The dieticians have
said: ‘it is carbohydrates that give
you nutrients’, (which is) nonsense.
It is the exact opposite – eggs and
liver, for example, are the two most
nutritionally dense foods on the
planet. If you’re eating them you’ve
got a very nutritious diet, on just
those two foods alone, one that’s
more nutritious than you get from
carbohydrates – rice, pasta, bread
– which are nutrient poor and they
spike glucose.”
And that’s where much of
the rationale behind Noakes’
approach lies – in moderating the
insulin response to the massive
amounts of glucose we dump
into our bodies through our
modern-day diets. As he explains,
too much insulin, through a high-
carbohydrate diet, leads
to the lifestyle diseases
gu ines or Americans were
published, which correlates with
the start of the country’s obesity
pandemic. Since then people have
chosen to abandon more traditional
forms of natural fat in favour of
pr cts at contain rogenat
veget e o s margarine.
Eggs and liver,
for example, are
the two most
nutritionally
dense foods on
the planet.
already mentioned in this article.
“We’re all living with far too
much insulin – that’s the key. As
soon as you cut the carbohydrates
– whether you go ketogenic or
not – you will cut your insulin and
then you start to have a positive
effect,” Noakes explains.
He says that many people
who follow this diet are insulin
resistant, but that doesn’t mean
that all of the tissues inside their
bodies are insulin resistant. “When
these people eat carbohydrates
their bodies have to work hard
to get rid of the glucose from
their bloodstream.” However,
their insulin resistant tissue
doesn’t absorb all of this glucose,
which means more work for the
insulin sensitive tissues such as
the fat cells, kidneys and liver.
“So, insulin sensitive fat cells will
store fat, the kidneys are insulin
sensitive and people get high
blood pressure because of this
insulin effect. The demands on
the liver to metabolise glucose,
which remains insulin sensitive,
also leads to abnormalities in
triglyceride levels. And it is all
insulin driving these processes.
So the only way we can cope is
to cut the carbohydrates and
reduce insulin – that is the key
adaptation of this diet. Cutting
calories is what will cause you
to lose weight, and that may be
beneficial, but the key is getting
insulin down.”
www.fitnessmag.co.za 77

Is it for everyone?
S o, are e process oo s,
GMO grains and refined sugars
really to blame for your ill-health
and expanding waistline? Probably,
based on scientific evidence looking
at the correlations between modern
eating habits and the rise in obesity
and lifestyle disease, and the growing
body of anecdotal evidence.
However, does that mean we
have to drastically cut the carbs and
follow Noakes’ LCHF approach to lose
weight and restore our health? Well,
that depends on a myriad factors
such as your genetic profile, your
metabolism and your activity levels,
among others.
Helen de Beer, a registered
dietician at DNAlysis Biotechnology,
believes that the broader adoption
of the LCHF diet is currently being
driven by a fad and that there aren’t
enough people who are basing their
decision on a sound understanding
and knowledge of the principles that
govern this way of eating.
“Science shows us that people
have different genotypes, which have
evolved through the distribution of
the world’s population over millions
of years. Everyone therefore reacts
differently to different diets and
macronutrient ratios,” she explains.
“Accordingly, a LCHF approach works
well for many in terms weight of loss
and the reduction of lifestyle-related
diseases, but it also doesn’t work for
many others. However, due to the
hype you seldom get to hear the
stories of those who don’t succeed,”
she explains.
“In general there’s a great deal
of benefit to reducing your carb
intake,” she continues “However,
the amount of carbs a person can
consume is highly individualised. This
is something that genomics research
has shown us. For some, reducing
carbohydrate intake improves weight
loss and prevents weight gain, while
others metabolise or manage carb
intake much better. People also tend
to respond differently to the quantity
and quality of the fat in their diet.”
As an example, de Beer explains
that carriers of a variant of the
adrenoceptor beta 2 (ADRB2) gene
have been shown to have a greater
risk of obesity and elevated insulin
levels when carbohydrate intake
78 JULY - AUGUST 2014 | www.fitnessmag.co.za
“I can’t yet go and get a test that confirms that I have the worst form of the genes related to diabetes,
which I know I have. When a test can confirm that then I will say ‘yes. I am on board’.”
is greater t an 49%. “Studies have
shown that those with this genotype
whose carb consumption exceeded
this threshold really struggled to
lose weight. However, when they
cut their carb intake below 49% they
started to lose weight and insulin
sensitivity improved.”
Through DNAlysis Biotechnology’s
DNA Diet test the company is able
to look for other gene variants that
may also influence your response
to diet, like an inability to efficiently
metabolise saturated fat. “The
peroxisome proliferator-activated
receptor gamma (PPARG) CC
genotype, for instance, has been
associated with increased risk for
obesity, a larger waist circumference
and a higher BMI when saturated
fat intake is high. As such, a person
with this genotype may not see the
same benefit from a LCHF diet if their
saturated fat content is too high.”
De Beer also cautions that we’re
yet to see a study that shows that a
diet that’s higher in saturated fat is
actually healthy. “What the DNA Diet
test does show us though is that LCHF
is not for everyone, just as a low-fat
diet isn’t suitable for everyone.”
When asked about his opinion on
the insights gleaned from genetic
testing, Noakes responded: “I have
looked at the literature, it is still
early days. There is no question that
diabetes is strongly influenced by
genetic factors, and genes related
to this are being discovered by the
day. A recent study even shows there
are multiple genetic abnormalities
that you can have that would lead
to diabetes. In other words, it’s not
one abnormality, but there might be
three or four different abnormalities
and you could have any combination
of them. In time you will be able
to test that when a child is born to
determine their risk for diabetes.”
However, having looked at the
literature, Noakes believes these
links are “completely associational”.
“In other words, they take people
who are fat or who have an abnormal
glucose tolerance, and then they
associate it with these genes, and
therefore they can say such and
such... it is not clear to me that they
have the answers. I can’t yet go and
get a test that confirms that I have
the worst form of the genes related
to diabetes, which I know I have.
When a test can confirm that then I
will say ‘yes. I am on board’.”
Noakes believes that it is the stimulation of hunger –
be it through our modern carb-laden diets or exercise
–that stops most of us from losing weight.
Losing weight with LCHF
S o what about the link with
weight and fat loss then?
Based on factors such as genetic
natural supplement manufacturer
32GI, and a LCHF follower for the
last 11 years, has found that fat
diversity, is LCHF the panacea for loss can often plateau in followers
the obesity pandemic? of the LCHF approach. “What I've
Noakes explains: “To lose weight found is that this initial weight
on the diet you need to cut loss results from a more conscious
calories. Now, most people will approach to eating and the
lose weight on the diet because subsequent reduction in calories.
they'll get satiated from the fat Many of the people I have engaged
and protein, as they're not satiated with never reach a state of ketosis.”
by carbohydrates. Hunger, in my However, Noakes believes that
view, is driven by carbohydrates. it is the stimulation of hunger – be
So, for most of us, when we drop it through our modern carb-laden
the carbohydrates we get rid of diets or exercise –that stops most
that addictive eating behaviour. of us from losing weight. “The
We then start eating according whole model of calorie in versus
to what we need and because of
this we aren't hungry any
have probably cut my calories y unger issue.”
30-40%. The amount I eat now is
astonishingly little and I am
always satiated. I consciously
avoid anything sweet
because I know that I wou
be 5kg heavier as I would
be eating substantially
more calories as I would be
more hungry.”
Noakes acknowledges that
there are people on the
diet who don't lose weight,
despite doing everything ri
“It's because they don't cut their
calories, so the brain doesn't
adapt and still makes the
hungry, even though they
need (more food). We can't
explain that at the moment.”
In his work with amateur
and elite level athletes on the
traditional LCHF diet, Mark
an elite age group triathle
runner, part-time coach, foun er
turn page
Exercise and LCHF
T his is also proving to be one
of the more contentious
issues pertaining to Noakes'
new approach – his position that
exercise doesn't lead to weight
loss. Putting aside the argument
that exercise improves health and
fitness, and increases lean muscle
mass (which increases your basal
metabolic rate), Noakes believes
that most people will generally
eat carbohydrates directly after
exercise, which further stimulates
hunger because of the high sugar
content, and this “just compounds
the problem”.
However, de Beer points out that
genomics shows that some people
respond more to exercise for weight
loss, while others benefit more from
dietary interventions. “Carriers of a
variant of the FTO or 'fatso' gene,
for instance, benefit more from
doing higher than average levels of
exercise.”
You'll also find a lot of banter
on social media about endurance
athletes who have adopted LCHF and
gone on to smash personal bests.
Noakes himself believes he would've
had a more prolific career as an
amateur ultra-distance runner had he
followed an LCHF diet in his formative
years (Noakes completed his first
Comrades Marathon in 6h49m), a
view now also held by Comrades
legend Bruce Fordyce.
However, the greatest marathon
runners in the world, Kalenjin runners
from Kenya, follow a high-carb, low-
fat diet, as noted in numerous studies.
One study conducted by Onywera
et al (Food and macronutrient intake
of elite Kenyan distance runners)
showed that their “diet was high in
carbohydrate (76.5%) and low in fat
(13.4 %)”. Protein comprised 10.1 % of
their diet.
In addition, South African
marathoner Lusapho April – a two-
time Two Oceans marathon winner,
winner and record holder at the
Hannover marathon, and third-
placed athlete at last year's New York
marathon – told South African media
80 JULY - AUGUST 2014 | www.fitnessmag.co.za
in the build up to this year's Boston
marathon that he sticks to the ritual
of a pizza the night before every
race. Why then are these athletes not
overweight and/or underperforming,
and shouldn't they all be suffering
from various lifestyle diseases based
on this way of eating?
“I think the Kenyans are always
used as a very good example,” says
Noakes. “What we need to remember Noakes himself believes
is that we're dealing with the very he would’ve had a more
elite of the Kenyans. For example, if
another Kenyan is insulin resistant
and is 2kg heavier he is not going
prolific career as an amateur
ultra-distance runner had
he followed an LCHF diet in RACE
MEAL
his formative years (Noakes
to win the marathon, because he completed his first Comrades
is carrying too much weight, and Marathon in 6h49m), a view
now also held by Comrades
that's what we don't know: these
may be highly selected people who
legend Bruce Fordyce.
High-fat,
are so insulin sensitive that they can
cope with that high-carbohydrate
low-carb
diet. The other point is, we know South African marathoner
that that diet will in no way, in the
long term, be healthy for people
with insulin resistance,”
Lusapho April – a two-time
Two Oceans marathon winner,
winner and record holder at
OR
In this regard, Noakes makes
the Hannover marathon, and
third-placed athlete at last High-carb
reference to Olympic legend Steven
Redgrave. “He won five Olympic
year’s New York marathon –
told South African media in the before a race?
build-up to this year’s Boston
medals and now has type-11 marathon that he sticks to
diabetes. I would say there is a the ritual of a pizza the night
high probability that the high- before every race.
carbohydrate diet he followed
throughout his career probably
contributed to this.”
According to Noakes, some elite
athletes can eat anything because
their metabolism can adapt to
anything. De Beer echoes these
sentiments, stating that the energy
requirements of an elite endurance
athlete are huge. “When burning
that amount of energy then higher
carb diets are suitable as that readily
available source of energy is, more
often than not, immediately used.
However, most members of our
modern industrialised society hardly
move, which creates the issue when
there's an overconsumption of carbs.”
It's therefore “ludicrous” to use
these athletes as an example of
what is normal, says Noakes. “The
majority of us who develop metabolic
syndrome, hypertension or diabetes
do so due to the high-carbohydrate
turn page

effect, and most of us cannot get
away with high-carb diets just by
being highly active.”
Having said that, Noakes states
that “we're all individuals, so you have
to find out what is right for you. Take
Cameron van der Burgh. Everyone
would tell you that it's impossible
to win an Olympic gold medal on
his LCHF diet, but look at how he
disproved it.” However, it's worth
noting that Van der Burgh is a
short-course swimming specialist,
competing in the 50m and 100m
breaststroke.
Wolff offers a differing opinion to
Noakes on the matter of LCHF eating
for most endurance athletes. “In my
experience many athletes aren't
carb intolerant, so they can benefit
from strategically timed carb intakes.
The trick is to make them more fat
efficient through their training and
eating. For example, a fat-efficient
athlete will derive a much greater
benefit from carbs consumed during
an event than someone who eats
carbs all the time. That is why I
generally advocate an LCHF diet most
of the time, with timed carb intakes
The energy requirements
of an elite endurance
athlete are huge.
82 JULY - AUGUST 2014 | www.fitnessmag.co.za
around intense training or races.”
And that's another key aspect
often lost in the hype surrounding
LCHF eating and sporting
performance – the intensity of
exercise. A runner who runs a
marathon in five or six hours should
be able to efficiently derive energy
from stored and/or ingested fat as
they can maintain an intensity below
the 75% of maximum heart rate
threshold where fat metabolism is
most efficient. However, a runner
who runs a marathon at sub-three
hour pace will generally need a more
readily available source of energy to
“When burning that
amount of energy,
as with endurance
athletes, then
higher carb diets
are suitable as that
readily available
source of energy is,
more often than not,
immediately used.”
“Most of us sit at our computers
for 8 hours a day, hardly moving,
which makes us put on weight
if there’s an overconsumption
of carbs.”
remain efficient as they're constantly
working above that fat burning
threshold.
We also need to consider how
much of these reported performance
gains experienced by those on LCHF
can be attributed to a lowered BMI
and the subsequent increase in their
movement efficiency, rather than a
change in their energy production
pathways.
Regardless, Wolff believes
everyone can benefit from improved
fat efficiency. Accordingly, he works
out a glide path for his athletes where
they reduce their overall carb intake
incrementally over a period of time.
“When they hit a period of fatigue
we see how long it takes to come
out of that state. If they don't then
we up their intake to determine the
“A fat efficient
athlete will derive
a much greater
benefit from carbs
consumed during an
event than someone
who eats carbs all
the time. That is why
I generally advocate
a LCHF diet most of
the time, with timed
carb intakes around
intense training
or races.”
minimal level of carbs required for
that athlete to perform optimally as
everyone is different,” he explains.
Interestingly, Wolff believes that
Kenyan runners have been unable to
make a successful transition to ultra-
distance running events because they
don't train and eat to become more
fat efficient.
In terms of nutrient timing,
before a very hard training session
of intervals, for example, Wolff
advocates a low GI meal with
protein and fat to keep the glucose
response low. Wolff then uses long,
easy sessions to develop a more fat
efficient state. “My athletes will go on
water for at least the first two hours
to enhance their ability to metabolise
fat. After that they can consume
some carbs to assist with energy
production, especially if they have
another session later that day.”
Wolff also highlights the
importance of the recovery
meal. “Some athletes on LCHF
deplete glycogen every day,
which catches up with them.
It's also important to eat
immediately after exercise as the
insulin response is more efficient.”
This meal should consist of carbs
and protein to improve recovery
(muscle re-synthesis), and a
well-formulated supplement
is often the easiest and most
convenient 'meal' to consume
so soon af r rcise. The
turn page
 Some perspective Don’t take everything
you read and
second meal should aim to stabilise
B y all accounts there is
definitely benefit to be had
by lowering your carb intake
you find that you need carbs stick
with the natural kind and eliminate
processed foods as far as possible,”
hear at face value.
blood glucose and replete glycogen
and increasing your fat intake, he concludes.
Educate yourself,
stores. “However, a carb-only meal will
make you feel hungry soon afterwards
be it for weight loss, improved De Beer also believes that the consider all angles,
so it's essential that you include some
health or enhanced sporting broader debate could use a healthy experiment and then
performance. The more cautious dose of realism to advance the
fats too.”
approach seems to advocate discussion in the minds of the
make an informed
Wolff also cautions against being
indiscriminate with the types of
finding the middle ground – public. “Are people losing weight decision based
fats you eat, as eating for energy is
somewhere between the two polar because of the LCHF diet or in spite on the intuition
ends of this “great diet debate”. The of it? Is it more about a concious
different from eating for weight loss
focus of this approach seems to approach to eating? Either way,
gleaned from your
or improved health. “I focus on eating
unsaturated fats, monounsaturated
be moderation and balance, but Noakes’ The Real Meal Revolution experience. It’s not
fats, and medium chain triglycerides
Noakes has a few choice words is getting people to re-think what right for everyone,
about this... they’re putting into their mouths,
as they're not easily stored as long as
“There are dieticians that say which is good. So go buy his book
but LCHF is
you aren't spiking insulin.”
Wolff also advises athletes to avoid
eat balanced, and in moderation, and include some LCHF meals in not wrong.
and it is complete rubbish. There your diet, but find the right balance
being too rigid in their approach.
is no animal in the world that eats for you.” There is an argument because
“The athletes I work with tend to
a balanced diet. And in any case, And that’s the unequivocal people aren’t being given the facts
hop between days of higher protein
how can nutritionists say that a diet message from everyone interviewed or the full story. Instead they’re
intakes, carb re-feeds and higher
comprised of 60% carbohydrates for this feature – the value of often given false interpretations.
fat intakes based on their recovery
is balanced? It is twice as much experimentation cannot be The take-home point is that you
requirements. However, I always keep
as anything else. If you talk about overstated. Don’t take everything don’t have to listen to anyone, you
total calorie intake the same to avoid
a balanced diet it would be 33% you read and hear at face value. can just try it and see if it works.
weight gain.”
carbohydrates, 33% fat and 33% Educate yourself, consider all If it doesn’t make a difference
protein, but that would probably angles, experiment and then please continue to eat the way
be too much protein, and probably make an informed decision based you were. But so many people are
a little low in fat. Maybe a 20:50:30 on the intuition gleaned from living a sub-standard life because
carb-to-fat-to-protein ratio would your experience. It’s not right for their eating is rubbish as they’re
be better,” says Noakes. everyone, but LCHF is not wrong. being told to eat a balanced diet,
What we know for sure is that The results speak for themselves. that Dr Noakes is wrong, and that
low-carb is not no-carb, something In this regard, Prof. Noakes states: carbohydrates are healthy, and
that often gets distorted in the “When you get into it, the answers they may well be, but for most of
discussion around LCHF. Low-carb are simple and the truth is simple. us they aren’t.”
is also a relative term, with carb
intakes of between 20-200g per day
not uncommon, but that depends
Low-carb is a relative term, with
largely on your levels of insulin carb intakes of between 20-200g
sensitivity, your cumulative daily per day not uncommon, but that
activity levels and/or the amount depends largely on your levels of
and type of exercise a person does. insulin sensitivity, your cumulative
daily activity levels and/or the
Wolff also admits that amount and type of exercise a
personally worries about person does.
being in a state of ketosis. “ ere
just isn’t enough long-term
evidence to tell us what ketosis
does to the body. However, it’s
clear that low-carb diets
improve health when th
guidelines are followed. I you can
remain healthy, fit and energetic
in this state then go for it. But if

Note: We spoke extensively to Noakes in order to understand his point of view without the noise that has accompanied
this debate since he switched to LCHF. It would be impossible to do justice to his views in one article. For this reason we
have largely separated what he says about “lifestyle diseases” and longevity from sports performance and weight loss.
The former will form the basis of an article in the next edition of this magazine. However, it is pertinent to point out that
claims he makes regarding sport and weight loss are substantiated in his views on lifestyle, and, ultimately, for the fullest
understanding both articles should be read together.

84 JULY - AUGUST 2014 | www.fitnessmag.co.za

 THE
WORKOUT:
W
e’ve all
experienced t
Q Overhead squa
the frustration push
QPlate
of training at d lunge
QOverhea
peak times, pu sh
QP late
when we’re left to wait for t
QFront squa
dumbbells, benches, weights
QPlate push
or machines. This not only s
QCalf raise
affects our workout intensity,
QPlate push
but also prolongs our workouts
unnecessarily and leaves us
frustrated and under-trained.
Thankfully we have a solution.
fitness magazine’s quick and nasty
plate workout is an easy, ingenious
way to squeeze in a high intensity
training session when the gym is
too packed to move. You’ll avoid
the frustration of having to wait
for the right dumbbells, and can
be in and out of the gym having
achieved your goals.

BY TANJA CARRUTHERS, Editor | PERFORMED BY Mellissa Nicholson, 2013 USN Face

of Fitness | PHOTOGRAPHY BY Cindy Ellis | D SSED BY www.boostgymwear.co.za |
SH T ON LOCATION AT Body Conscious

PLATE PUSH
How to do it: Position the weight plate on a carpeted floor (not a
rubber floor) with a clear section of open area ahead of you. Get
down low and position your hands on the edge of the plate/s.
Ensure that your back and hips are in alignment. Keep your arms
extended, but not locked out in front of you. Push the plates forward
as fast as possible for 5-20m (depending on space) by driving
your legs forward with powerful steps. Turn and come back to the
starting position if required.

86 JULY - AUGUST 2014 | www.fitnessmag.co a

 How to do it:
Option 1: TABATA WORKOUT
Tabata training uses 20 seconds of ultra-intense exercise, followed by 10
seconds of rest, repeated continuously for eight cycles. This takes a total of
four minutes to complete.
Your Tabata plate workout would therefore require that you perform eight
sets of overhead squats – 20 seconds, rest 10 seconds = 1 set – before mov-
ing on to the plate push. Repeat this structure for each exercise in the order
listed above. You’ll be done, and completely exhausted, in 32 minutes.
ption 2: MET CON
OMPLEX CIRCUIT
A complex is basically two or more exercises – in
this case eight exercises – performed back to back
without resting between exercises. One set would
require you to complete all eight exercises in a row
for a pre-determined time or number of reps, back to
back, before resting.
Option 3:
PYRAMID TRAINING
As the name implies, a pyramid has a large base (reps
or weight) and then tapers as you near the end of
your session. In this instance, you would pyramid
each compound exercise, starting with one set of 15-
20 reps, followed by a set of plate pushes. That is one
complete t. r example:
Set 1: Over squat – 15-20 reps + te pu
Set 2: Over ea squat – 12-15 reps + ate pus
Set 3: Overhead squat – 8-10 reps + plate push
Set 4: O rhead squ – re + plate pu
Repeat t is structure or t e ot er compoun moves –
the overhead lunge and front squat.
Perform calf raises to failure to finish off the session in
under an hour.
T VES
OVERHEAD
SQUAT
How to do it: Hoist the weight plate
overhead. Position your toes outward
with a wide stance. Ensure the plate
is positioned toward the back of your
head with your arms fully extended.
Drop down by hinging at the hips and
bending your knees. Keep your weight
back in your stance as you descend,
until your knees and hips are fully bent
or until your thighs are just past parallel
to the floor. Ensure your knees travel in
the same direction as your to . Retur
to the starting position b extending
your knees and hips.

FORM TIP: Keep

your abdominals
contracted thoughout
the move.
B A

A HIGH-
INTENSITY
SESSION THAT
PACKS POWER!
V

OVERHEAD LUNGE
How to do it: Hoist the weight plate overhead. Stand with your feet together.
Lunge forward with your right leg. Land on your heel then your forefoot.
Lower your body by fl xing the knee and hip of your right leg, until the knee
of your left leg almost makes ontact ith the floor. Return to the starting
position by extending the hip an knee of your right leg. Repeat the move on
the opposite leg to omplete one rep.

A B

Mellissa launched her fitness career

by entering the USN Face of fitness.
FOLLOW @MellissaNichol1
88 JULY - AUGUST 2014 | www.fitnessmag.co.za
 BUILDING
MORE
MUSCLE CAN
INCREASE
YOUR
METABOLIC
RATE BY UP
TO 40%.

CALF RAISES
How to do it: Stand upright holding
the weight plate close to your chest.
Position your feet close together with
your toes pointing forward. In this
position raise your heels off the floor
to perform a double leg calf raise.
Drop back down and repeat for the
required reps.

A A B

FRONT SQUAT FORM TIP: Do not

How to do it: Hold the weight extend your knees
past your toes.
plate against your chest. Position
your toes outward with a wide
stance. Drop down by hinging
at the hips and bending your
knees. Keep your weight back
in your stance as you descend,
until your knees and hips are fully
bent or until your thighs are just
past parallel to the floor. Ensure
your knees travel in the same
direction as your toes.
Return to the starting
position by extending
your knees and hips.

SIGNIFICANTLY
INCREASE LEG
STRENGTH
WITH LESS
STRESS ON
YOUR BACK.
B A

FOLLOW @fitnessMag
GET SOCIAL, get online: FOLLOW @fitnessHE
FITNESS
MODEL
GUIDE
GET PUBLISHED
BY BUILDING
STRONG MEDIA
RELATIONSHIPS
By James Patrick
jamespatrick.com • fitmodelguide.com

A
S AN EDITORIAL PHOTOG-
RAPHER IN THE FITNESS
INDUSTRY, THE QUES-
TION I GET ASKED MOST OFTEN
IS “HOW DO I GET PUBLISHED?”
THAT OR THE STATEMENT “I
WANT TO BE PUBLISHED, BUT I
DON’T KNOW HOW.”
My response typically is summarised as
“where and why?” The “where” is a great
place to start. Where do you want to be
featured? What magazines do you want to OULD
W HY S H
work with? This is about having a solid un- ZINE
A MAGA OU?
Y
derstanding of your brand and what you’re FEATURE
promoting or working towards. Knowing
this, which publications on the market best
match your goals and the direction of your
brand? Getting published isn’t necessarily
the hardest part – it’s getting published in
the right outlets that can help you achieve
your goals in this industry.
The “why” requires even more thought
and consideration. Why should a magazine
feature you? Essentially you have to play
the role of the magazine editor. Why would
you publish you? The reason of “because I
want to” or “because it’s my lifetime goal”
Heather Vines-Bright

is probably not sufficient. Instead, think of

what you can offer the publication and their
readers that is unique, valuable, different,
insightful, interesting or beneficial.
Karey
Grabow

James Patrick, ACS, ALB, is an Arizona-based com-
mercial and editorial photographer specialising in
sports, fitness, commercial and fashion. A graduate
from the University of Arizona with his degree in
Journalism, he has also worked as a writer, mar-
keter and public speaker. What this really means
is that James is a professional storyteller. His pho-
tography work has been internationally published
and has received multiple ADDY® Awards from the
American Advertising Federation. His photography
and blog appear on his website JamesPatrick.com,
his Facebook page is www.facebook.com/james-
patrickphotography, he is on Instagram
@jpatrickphoto and Twitter @jpphotography.
 ANSWERING THOSE TWO QUESTIONS IS THE PRECURSOR TO EARNING THE RIGHT TO WORK
WITH CERTAIN PUBLICATIONS – AND THAT RIGHT IS ROOTED IN DEVELOPING STRONG MEDIA
RELATIONSHIPS. IN MY CAREER I’VE FOUND THAT THERE ARE FOUR ESSENTIAL STEPS IN
THIS REGARD:
1. Know the magazine’s wants
and needs
Once you’ve decided which publications
you’re pursuing relationships with it’s impor-
tant to know everything you can about them.
How often do they publish? Do they publish
both online and in print? What topics do they
generally feature? What different sections are
in the magazine? Who are the regular content
contributors such as writers and photogra-
phers? Who are the decision makers at the
magazine and how can you get a hold of them?
Each publication has it’s own brand and
identity to help separate it from the masses.
The more you can learn about the publica-
tion the better you can position yourself when
pitching to them. It shows you’ve done your
homework and that you know the areas of the
publication where you can best align yourself.
2. Demonstrate what you offer
This is when the pitch happens. At this
stage you’ve done your research, know the
magazine’s brand, know what they feature
and know who the decision makers are.
Now you’re finally ready to connect with
them and showcase who you are and
what you bring to the table.
There’s no perfect way to do this.
Some editors prefer that you e-mail
them, others enjoy a face-to-face meet-
ing, others prefer a hard copy packet sent
to them and some prefer business be done
over the phone. Your approach to publications
will differ depending on the publication, what
you find works best and, most importantly,
how you want to stand apart form others
pitching.
For myself, as a photographer, there are
magazine editors that I deal with exclusively
through e-mail. There are other magazine art
directors who I have weekly phone conversa-
tions with. Then there are others who I go in to
meet with in person. I am constantly sending
out new materials, not just through e-mail, but
also printing promo pieces in efforts to stay
atop their radar.
In your pitches you want to demonstrate your
value to the publication. What is it that you’re
offering? What do you bring to the table that is
unique and of interest to the editing staff and
the readers of the magazine? Show why they
should pay attention to you.
This effort is not exclusively done in one
or two attempts. It is an ongoing discipline
of staying in touch, showing new work and
developing new pitches. A mistake most make
is to stop too early. Perhaps you only make one
or two efforts to contact a publication and after
not hearing back you give up. There are publi-
cations I pitched to, met with and marketed to
for years before I got my first project.
Publication editors are extraordinarily
busy and will not respond to every message
they receive. So it’s not about spamming
them on a weekly basis, but staying in touch
regularly enough to show your commitment
and interest.
3. Deliver, deliver, deliver
When you do get that opportunity to do
something for the publication it’s your
chance to prove to them why they took a
chance on you.
You must deliver without taking any short-
cuts because you feel like the project is “in the
bag.” It’s about going above and beyond for the
editor or staff member who put the brand of
the publication as well as their own reputation
on your shoulders.
When you get the chance to be featured or to
do something for the magazine bear in mind
that this is the brand saying that they consider
you viable enough to look into. Reinforce that
decision with the best work you have to offer,
and then some.
4. Stay in touch
Nothing burns an editor or a journalist more
than feeling used by a subject. Someone
got their feature and now they’re using it to
promote themselves, never really thanking
anyone but their own efforts.
The publication showed that they were will-
ing to work with a talent and then the talent is
off pursuing the next magazine as if the first
one was a one-night stand. It feels cheap,
shows that you were only in it for yourself and
is a sure-fire way to ensure the publication
never works with you again.
This is something my team and I have
unfortunately experienced. We, along with
one of our publishing clients, gives a talent an
opportunity for a feature. They take it and then
we never hear from them again. There have
been numerous times where we had another
project waiting and we ended up awarding it to
someone else.
If you did a great job in delivering, are
invested in the publication and you stay in
touch you will begin to learn what other
opportunities there are again in the future.
The cycle begins anew as the relationship
continues to strengthen.
JAMES PATRICK’S ADVICE COMES
HIGHLY RECOMMENDED AS OUR
THREE COVERS ATTEST
Fit Model Guide:
Annie Dulin
How to Get
Published
LEARN HOW TO
BECOME A PUBLISHED
FITNESS MODEL!
From understanding the publishing
industry, to researching and targeting
your audience, to creating stronger
submissions, this guide gives you the
information and tools to better pitch
yourself to the magazines you want
to work with.
This guide features interviews with
multiple magazine editors, pub-
lished fitness talents and marketing
and communication specialists - all
providing you with the insights you
should know about piecing together
your marketing efforts for magazine
work. Find out more and purchase
your own copy of the e-book at www.
fitmodelguide.com
Free resources for
fitness models
The James Patrick Photography Blog
publishes new articles twice a week
on how to develop a career within the
freelance talent industry. Subscribe
for free at jamespatrick.com/blog
TheProExposure podcast features
a new episode every two weeks
providing information and inspiration
for those looking to succeed in the
talent industry. Listen in to any of the
episodes for free at theproexposure.
com
FACE OF FITNESS
2014 COVER MODEL SEARCH
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THE FITNESS INDUSTRY BY
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OF fitness COVER MODEL SEARCH
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Stand a chance to win R65,000 worth of
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www.fitnessmag.co.za 91
SMOOTHIE SPECIAL

BROCCOLI BERRY
SMOOTHIE
Broccoli contains just TIMIN G:
DRINK
UP FOR
over 34 calories per YOUR M
AFTERN
ID-
OON
100g serving and is S N AC K
rich in dietary fibre,
minerals, vitamins,
and anti-oxidants that
have proven to have
many health benefits.
INGREDIENTS
2 cups broccoli, chopped
2 cups orange juice
1 cup frozen strawberries
1 cup frozen raspberries
30ml plain yoghurt

METHOD:
1. Mix together the 2 cups of
chopped broccoli and the 2 cups of
orange juice in the blender.
2. Add the frozen strawberries and
raspberries to blender and blitz until
smooth.
4. Add the plain yoghurt and process
it all together.
5. Serve immediately in tall glasses,
or chill until ready to serve.

erries
Strawb 170
e
provid s of
lig ra m
mil r ADD RASBERRIES
o t a s s ium pe
p g .
servin Raspberries are rich in the B-complex group
of vitamins and vitamin K. They also contain
very high amounts of vitamin B-6, niacin,
riboflavin and folic acid.
 FACE OF FITNESS
2014 COVER MODEL SEARCH

2013 TOP 6: Mellissa Nicholson (winner)

Monica van der Bank | Danielle Boerop
Isabel Elizabeth Dube | Jadwiga Malkiewicz
Licé Bornman

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Entry requirements: Head & physique winner of the 2013
photos and a completed entry form. cover model search
competion and
For rules and more information visit appeared on the
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weekly fitness newsletter for tips and updates. Jan/Feb 2014.

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 Finding comfort in the health and vitality
raw food provides, not the warmth
BY CAROL ANTHONY, owner of Café Raw
EATING RAW
IN WINTER
I
’m often asked: ‘How do
you manage to maintain a
raw diet in winter?’ And the
truth is, it’s not that hard.
With a few tweaks and tricks it’s
achievable. In fact, when you know
what to do a raw diet can also offer
comfort in winter, in addition to
other benefits like supporting your
immune system through colds and
flu season. You’ll also experience
increased energy levels and
general well-being at a time when
most others are lethargic and lazy.
EAT WARM FOOD,
NOT COLD FOOD
A common misconception is that
raw food is always cold. Eating
raw doesn’t restrict you to eating
cold food from the refrigerator.
Eating raw merely means that food
has not been heated over 420C to
preserve all the minerals, vitamins
and enzymes. Eating raw food
at room temperatures, or even
heating it until it is warm to the
touch are great ways to eat more
raw food during the colder months.
South Africa is truly blessed with
the most beautiful weather. Our
winters are mild when compared
Drink hot apple cider
with cinnamon
94 JU - AUGUS 2014 | www.fitnessmag.co.za
to Europe and parts of America,
with even more extreme conditions
in other parts of the world. Fresh
produce is also abundantly available
all year round, as there is never a
time when fresh fruit and vegetables
are unavailable thanks to modern
farming practices. This means
following a raw food diet is
certainly more manageable in
our temperate climate.
Gabriel Cousins, MD did
research in Alaska and
found that 95% of raw
foodists were successful,
despite their harsh
winter conditions. His
findings included the
following:
When starting a raw
food diet, many people
release toxins built up
as a result of their former,
poor diet. This can result in an
uncomfortable, cold feeling. This
sensation is, however, temporary.
In time, on a raw food diet, your
body temperature drops. It takes
time to get used to a lower body
temperature. Once again this is
only temporary and you will feel
warmer over time.
Furthermore, when
eating a raw food
t, your arteries
clear up and your HOWEVER, THERE IS MUCH THAT CAN BE DONE TO
culation improves. STAY WARM IN WINTER ON A RAW FOOD DIET. THE
Accordingly, most ALASKAN RAW FOODISTS ALSO RECOMMENDED
eople who follow THE FOLLOWING:
a raw food diet • Get more exercise.
eldom feel cold. • Warm food as described above.
It would therefore • Warm up plates for serving.
• Place cold salad from the fridge into the dehydrator for a
ppear that feeling
few minutes to warm it to room temperature.
cold when eating
• Use warm dressings or sauces on your food.
raw is merely a • Drink warm drinks like apple cider.
ransitional issue.
 YOU CAN ALSO TRY THESE TRICKS
WHEN EATING RAW IN WINTER
• Winter is also a great time to
try out some new raw recipes
that will satisfy those winter
cravings. Soups, seed breads
and curries are particularly
warming and filling. They can
be made with raw vegetables
and ingredients and then
warmed appropriately. This will
take your mind off the fact that
you’re eating ‘raw’ in winter.
Include warming spices to
further ensure that your food is
hearty and wholesome during
the colder months.
• Add a little cooked food
to your raw diet, but just
enough to keep you satisfied
as this can be comforting and
warming. This could mean
adding some steamed rice or
lightly steamed vegetables to
an otherwise raw meal.
• Up the greens – Fruits tend
to be cooling and refreshing in
summer, whereas leafy greens
are a little more grounding and
satisfying in winter. Increase
the amount of leafy greens in
the colder months, with the
added benefit of them being
nutrient dense.
• Smoothies and raw snacks –
Rather than give in completely,
indulge in a rich smoothie that
contains nut butter, banana,
dates and honey. Use room
temperature fruit instead of
frozen fruit in smoothies and
omit the ice. Raw ehydrated
snacks can also keep you
going through the cold
months. Vegetable and
seed crackers are very
satisfying and are a
good replacement for
over-processed, refined
crackers and bread.
Dehydrated fruit
• Spice up for more heat
with spices such as ginger,
cinnamon, cayenne, cumin,
curry, allspice and cloves.
They also add flavour and
warmth to food. Ginger can
also be added to juices and
smoothies, as well as curries
and other raw dishes.
is also comforting, as are nut
burgers, falafel, kale chips
and nut and seed breads.
These can all be made in the
dehydrator and eaten warm.
• Preservative-free nut
butters, fruit leathers and
sweet treats make good
‘comfort foods’ in winter.
Bear in mind that they can be
high in calories, albeit good
wholesome calories.
• Avoid alcohol – It is very
tempting to reach for an
alcoholic drink in winter,
with the misconception
that it will warm you up. B t
alcohol actually dilates the • Choose seasonal
blood vessels, allowing heat fruits and vegetables.
to escape from the body, Winter produce such
which in turn can make you as squash, cabbage,
feel colder. A warm ginger broccoli and kale have
and lemon drink or apple more hearty flavours
cider will leave you feeling for winter. Bananas and
much cosier. oranges are satisfying
The possibilities are truly and provide our bodies
endless. However, when with the nutrients we
eating dehydrated snacks need in the colder
it is important to keep your months.
fluid intake up as all the
liquid has been dehydrated
out of these foods. Drinking
sufficient water can, in itself,
be challenging in the colder
months.
If you don’t have a
dehydrator, you can set
the oven to its lowest
temperature to warm food.
Food c n also be warmed
over a pot of boiling
ter, avoiding
irect heat. Use
he ‘finger test’ to
ascertain if food
is warm enough.
It should be warm
to e touch but
n ver hot as this
would result in WINTER WARMER OPTIONS:
verheating and
nzymes, vitamins HERBAL TEAS – These can be a huge comfo t and
and minerals being warm you on a chilly day If you include
destroyed. some of the warming sp you’ll feel
And don’t lose sight of even more dramatic effec Think
the benefits. Remember why ginger, cinnamon and cloves.
you’re following a raw food
diet or why you’ve chosen SOUPS – Raw vegetable soups that
to include more raw food in are warmed to 420oC will keep
your diet, and the benefits you satisfied during the colder
thereof. Always remember months. They can be heated
that you eat for health and in the dehydrator or gently
not for comfort. over a pot of steaming water.
 BY MELANIE HEYNS, Features Writer

Nature’s small yet

potent superfoods

SOW G THE
SEEDS HEALTH
Most plants start off as a seed, which is packed full
of all the nutrition it needs to grow. A mature plant 2
WKHQÁRZHUVDQGSURGXFHVQHZVHHGVZKLFKDUH HEMP
SEEDS
DOVRSDFNHGZLWKKLJKFRQFHQWUDWLRQVRIYLWDPLQV Hemp seeds are
PLQHUDOVSURWHLQVHVVHQWLDORLOVDQGHQ]\PHV nature’s highest
7KHVHWKHQIDOOWRWKHJURXQGWRFRQWLQXHWKDWF\FOH botanical source
of essential
Packed with all these fatty acid, with
vitamins and minerals 1 CHIA SEEDS more essential
One teaspoon of chia seeds fatty acid than
it’s no wonder people flax or any other
delivers 2.5 times more protein
include seeds as a part than kidney beans, three times nut or seed oil. One
of a healthy diet. The more iron than that found in tablespoon of hemp
best way to include spinach, six times more calcium seeds also contains all
seeds in your daily than milk and seven times more CHIA SEEDS HELP the essential amino acids.
Hemp seeds are also a rich
diet is to eat them raw. vitamin C than an orange. Chia TO REDUCE JOINT source of phytonutrients,
seeds are also loaded with vitamins
Heating or roasting a PAIN, AID WEIGHT plant-derived compounds
and minerals, are an excellent source
seed breaks down its of fibre, antioxidants, and are the that have a protective
natural components. It’s richest plant source of omega-3
LOSS AND PROTECT function and can therefore
also best to choose raw fatty acids. These seeds are known YOUR BODY help to boost our immune
and unsalted seeds and as a superfood for obvious reasons. systems and protect
Chia seeds also purportedly help to
AGAINST SERIOUS tissues, cells, skin, organs
avoid seeds which are
coated. So, what then reduce joint pain, aid weight loss and AILMENTS SUCH and mitochondria. They’re
composed of over 30%
protect your body against serious
are the best seeds to ailments such as diabetes and heart AS DIABETES AND pure protein and 40%
include in your diet? fibre, which is the highest
disease. And they’re also gluten-free! HEART DISEASE. amount for any grain on
earth. Hemps seeds are
3 also high in omega-6 fatty
SUNFLOWER SEEDS acids which stimulates skin
These seeds contain a large amount of vitamin E, which helps protect our
cells against the effects of free radicals and other substances that oxidise and and hair growth, maintains
harm protein structures and cell membranes. Vitamin E is also beneficial for the bone health, regulates our
prevention of cardiovascular diseases. A 28g serving of sunflower seeds contains metabolisms and can help
512mg of copper, which is more than 50% of our daily recommended intake. Copper with brain function. These
is very important for maintaining hair and skin health, as well as joint and bone amazing seeds are also
elasticity and flexibility. Magnesium, which can also be found in sunflower seeds, is ideal for maintaining and
another important mineral for optimal bone health. Loaded with monounsaturated
improving cardiovascular
and polyunsaturated fats, sunflower seeds also help to lower bad cholesterol.
health.

96 JULY - AUGUST 2014 | www.fitnessmag.co.za

 subscribe and

4 FLAX SEEDS
These seeds are made
up of a large amount
of alpha-linolenic acid
SAVE GET YOUR
(ALA), dietary fibre and
lignans. ALA is a powerful
anti-inflammatory, while risks of developing breast a cup of cooked oat bran).
DIGITAL VERSION
lignans are phytoestrogens,
which helps to stabilise
or prostate cancer. The
fibre in flax seeds promotes
The soluble fibre found in
flax seeds can lower blood
WITH...
hormonal levels, reduce healthy bowel function cholesterol levels, thereby
the symptoms of PMS and (one tablespoon of flax seed helping to reduce the risk of a
menopause, and reduce the contains as much fibre as half heart attack or stroke.

AVAILABLE ON
SUFFERING FROM IBS? THE FIBRE IN FLAX SEEDS
PROMOTES HEALTHY BOWEL FUNCTION. www.fitnessmag.co.za/magzter

Eat pumkin
seeds before
you go to
bed! You
may have
5 PUMPKIN SEEDS a better
night’s sleep
Pumpkin seeds contain as they
many vitamins and minerals, provide
including iron, potassium, tryptophan,
phosphorus, magnesium and which is
needed for
zinc – 28g of pumpkin seeds melatonin
provides the average adult production.
with about 18-20% of their
daily requirement of zinc.
However, these seeds have a
high calorie content (559 calories
per 100g) so portion control is
essential. They’re also a great
source of protein, with about 30g
per 100g serving. New research
has also found that pumpkin
seeds can help regulate insulin
levels, which guards against
diabetic complications. A few
seeds before bed may also
promote more restful sleep as
they provide tryptophan, which
is needed for melatonin and
serotonin production.

Versatilit
Seeds are great for adding texture to various healthy meals, including smoothies
or soups. Alternatively, you could also use seeds as a topping for casseroles, hot or cold
cereals, salads or in wraps and sandwiches. They’ll also give you a much needed boost of
energy when eaten as a standalone snack during the day.

Add seeds to salads to enhance the flavour

and increase the health benefits

NEVER MISS AN ISSUE

 Important minerals
and nutrients are
lost through sweat
Optimise while you exercise,
most importantly
recovery electrolytes.
from
exercise with
these simple
yet often
overlooked
practices

5 WORST 1
Skipping your

THINGS
post-exercise
recovery meal
Exercise is a stimulus that causes
muscle breakdown (catabolism),

TO DO
but it also initiates a number of
processes that help to repair and
rebuild this damage. First it initiates
an anabolic hormonal cascade that
primes our bodies for the repair process.

AFTER
One of the more important hormonal
responses is an increase in insulin
production immediately after exercise
as it makes our bodies more efficient at
refilling muscle cells with glycogen and

TRAINING
transporting amino acids to damaged
muscle tissue, which allows the repair
process to get under way. The period of
time immediately following exercise is
commonly referred to as the “anabolic
window of opportunity”; however,
BY PEDRO VAN GAALEN, Managing Editor new research suggests that similar
anabolic benefits can be derived from
pre- and intra-workout supplementation
with protein. As such, a meal and/or
supplement ingested during the period
immediately following exercise is more
effective at halting the catabolism
caused by exercise than it is in promoting
greater anabolism. Regardless, skipping
a meal or recovery supplement after a
workout is a sure-fire way to lose muscle
and prolong the inflammation caused
by exercise, which can increase tissue
damage.

98 JULY - AUGUST 2014 | www.fitnessmag.co.za

2
Forgetting to replace electrolytes
Drinking water or a carb-protein recovery drink may quench your t i t
after a heavy training session, but it doesn’t sufficiently address re
needs. Important minerals and nutrients are lost through sweat while you
exercise, most importantly electrolytes. These ‘salts’ play an important role in
maintaining fluid balance, which is an important part of the recovery pr ess,
especially in hot, humid conditions. Rehydration after exercise can only e
ration

achieved if the electrolytes lost in sweat, as well as the lost water, are replaced.
A study published in the ‘Journal of Sports Sciences’ titled: “Recovery from
prolonged exercise: restoration of water and electrolyte balance” by
Maughan RJ1 and Shirreffs SM offers the following guidelines for optima
rehydration: “the rehydration beverage should contain moderately
high levels of sodium (at least 50 mmol l-1), and possibly also some
potassium. The addition of substrate is not necessary for rehydration,
although a small amount of carbohydrate (< 2%) may improve the
rate of intestinal uptake of sodium and water. The volume of beverage
consumed should be greater than the volume of sweat lost to provide
for the ongoing obligatory urine losses.”

Sweating promotes the removal of

numerous toxins through your sweat glands.

3Eating the
wrong
macronutrients
While eating as soon as
possible after a training
4 Staying in your sweaty clothing
session or race is vitally
important, the composition
of your meals should also
be a key consideration.
It is important to get the
macronutrient balance right,
not to mention the type and
form of these macronutrients.
For instance, it is advised that
you avoid high-fat foods,
not because they’re bad, but
because they are more slowly
digested. This reduces gastric
emptying, which delays the
Exercise, and the resultant
sweating, promotes the
removal of a number
of toxins, metabolic
toxins through your pores.
It is therefore wise to take a
shower immediately after a
workout, or at least change
by-products and heavy
into a clean set of clothes
metals, a portion of which
before heading home.
is excreted through your
sweat glands. However, if
you stay in your workout
gear for extended periods
of time after your workout
has ended your body has a
chance to re-absorb these

5 Doing nothing
digestion and absorption
of carbs and protein – the
macronutrients your body
needs right after a tough
training session or race. Muscles
need a large dose of protein to
start the rebuilding and repair
process, as well as carbs to
replenish glycogen stores in the
muscle cells and liver.
For many of us a tough
workout is normally
followed by eight or more
hours spent sitting at a
desk, or an afternoon spent
with our feet up on the
couch. However, few things
are as detrimental to your
health and your recovering
muscles. Extended immobility
reduces peripheral blood
flow, w ic lactat
remova an t e ivery o
anabolic hormones, energy
substrates and inflammation-
fighting cytokine inhibitors and
anti-inflammatory cytokines to
recovering muscles. Electrical
activity in your muscles also
decreases, which reduces
your basal metabolic rate. All
of these factors combine to
increase post-exercise stiffness
and soreness, which can
negatively impact your next
training session.

Don’t be a couch potato

after a workout. Stretch
to avoid stiffness!
 Mastering the
BY DEVLIN BROWN, Deputy Editor and psychology of
JACQUI O’BREE, Life Coach (www.fulllife-coach.com)
successful fat loss

H E
LOSE T IND FAT,
Restricting your
calorie intake, NOT YO U R M
denying your body

W
hile the step-by- it, how many times in movies do any sound now while reading
its cravings and step process to we see the dumped partner (male that description? This is not a bad
diligently sticking losing body fat or female) sitting on the couch thing – on the contrary it is who we
is actually quite watching late night infomercials are, and much of it is down to the
to your high-
clear and, when eating a tub of ice cream? This science of the brain and the spikes
intensity exercise followed with discipline, will image has become a stereotype, but in serotonin that reinforce our
programme can help sculpt the body you desire, in reality it is no laughing matter. behaviour patterns.
cause those with the there is another aspect that may
need to be acknowledged before
strongest of wills to
lose their mind long
committing to any diet and HUMANS HAVE AN EMOTIONAL
training regimen.
before they lose Marcelle Pick, on ATTACHMENT ASSOCIATED WITH
WKHLUÁDE womentowomen.com, wrote a
very interesting article about our
FOOD AND EATING.
relationships with food. Often we
hear things such as our “emotional Consider this: When Prince However, says Pick, eating is
attachment” to food. Think about Charming takes you out on your far more complicated. During
first date, where are you most childhood we often associate
likely to go? That’s right, out to food with happiness – with family
WHEN GOING dinner. Food, eating, dining... it’s meals and special occasions – or
OUT FOR DINNER a process that is often infused we associate mealtime with being
with lots of emotion. Just think shouted at and forced to sit at the
OPT FOR A FILLET
of the sounds some people make table until we eat the very last
STEAK WITH when tasting a sticky, smooth, pea. Either way humans have an
SALAD AND red velvet cake or chocolate emotional attachment associated
AVOID THE CHIPS. fondant spilling molten chocolate with food and eating.
over your spoon. Did you make Pick says it goes even further for

100 JULY - AUGUST 2014 | www.fitnessmag.co.za

 GET INTO A
FRAME OF
Getting into a frame of mind
that will support your goals, MIND THAT
keep you on track and control
your relationship with food WILL SUPPORT
may just be the tonic the doc-
tor ordered. YOUR GOALS!
girls (and I think it would be fair
to say that in modern society the
same applies to boys) when they
reach puberty and their bodies SO WHAT DOES THIS HAVE TO DO WITH KEEPING YOUR MIND?
start to store fat in specific places,
which is when conquering food TWO THINGS:
and hunger becomes the primary 1) You have to accept that for failure before you even begin?
objective. Cutting calories, fighting food is your friend and not Whatever the mind believes,
your enemy, and associating Focus on healthy clean
hunger or doing away with it will set out to achieve. Your foods like salmon and
pleasure all in the name of that healthful eating with happiness subconscious mind has no prawns which are a
matric dance dress often starts and the associated body reasoning or analytical ability high source of protein.
a cycle of hate with food, where changes will go a long way to and cannot tell the difference Accept that healthy
food becomes the enemy. Those reinforcing this. between what is real or unreal. If food is your friend and
2) If you don’t know what not your enemy. Adopt
of us who have been through you keep telling your subconscious a fat-loss frame of mind.
transformations or who are fit and you’re doing or if you’re just mind that it is impossible, it will
in shape, will know that losing spinning your wheels and capitulate accordingly – this
weight or losing fat has everything making no progress you’re thinking will become your reality. commitment to achieving your
to do with eating healthily, and likely to “lose your mind”, get Take some time to examine your goals you’ll turn entrenched
has nothing to do with not eating despondent, and associate current thinking. Write down your negative thinking into a
enough. Even if one follows an dieting with all the negative goal and everything that comes positive mindset over time.
intermittent fast, mealtimes are things we want to avoid. to mind when you think about it, Create an affirmation that
packed with sufficient quantities Save the yo-yos for the ‘80s including how you will do it and if will support your fat-loss goal
of healthy foods. theme parties, and let’s get into you think you will achieve it. Listen and say it every morning and
It is also a sad reality that we a fat- loss frame of mind. By to your ‘inner voice’ and write down evening, or any time you need
often struggle with dieting and doing this we are less likely to what it is saying. By doing this motivation. When creating
adopting a fit, healthy lifestyle. fall into a negative or abusive you’ll quickly identify any negative your affirmation always start
Worse still, when progress stalls relationship with our thoughts beliefs that may be hiding in your with “I am”. Make sure it’s in the
it is easy to become disillusioned. and food. We are in control, subconscious. present tense, that it’s positive
Getting into a frame of mind that and eating is an essential and Once you have identified any and incorporates words that are
will support your goals, keep enjoyable part of life: there is negative beliefs and thoughts you familiar to you.
you on track and control your no reason we cannot enjoy our need to take action. Write down the
relationship with food may just be new bodies while staying sane. most common negative thought 4. AVOID NEGATIVITY
the tonic the doctor ordered. you have and adopt the complete To cure your negative mindset
SO, HOW DO WE GET OUR opposite. Adopt an empowering you need to become more
MIND RIGHT AND ENSURE inner monologue that is dominated aware of what you are exposing
THAT WE LOSE THE FLAB by phrases like “I will achieve”, “I it to. This can relate to the
AND NOT OUR SENSE OF am happy” or “I am successful”. This people you hang around with or
HUMOUR? GET INTO A FAT- positive mindset will help to boost the type of media you consume.
LOSS FRAME OF MIND AND your confidence and will motivate Avoid negativity and rather
WIN THE FAT-LOSS FIGHT: you to take action. spend your time feeding your
mind with inspiring books or
1. CHANGE YOUR 2. REAFFIRM YOUR learning more about health,
THINKING COMMITMENT fitness and nutrition.
Are you setting yourself up By repeatedly reinforcing your
5. JUST DO IT
Having the right mindset is
essential for success. However,
3. VISUALISE without consistent and
Visualisation is the process of creating a clear mental image of your goal, which is a powerful meaningful action all these
tool for achieving any fat-loss goal. Visualisation is best done in the morning when you wake up tools and tips are useless. We
and before you go to bed. Imagine your goal in great detail using all your five senses and imagine can work on our mindset, but if
how it will feel when you achieve your goal. When you imagine achieving your goal in detail it we don’t get off our butts and
stimulates the subconscious mind to find ways to achieve it and, most importantly, it motivates you to do something, nothing is going
take action. to change. Have a plan, get
A vision board – a visual reminder of what you want to achieve, see and do – is a great way to some professional advice and
support visualisation. Create a vision board and place it where you’ll see it every day. Cut out images help and then start by making
of your dream body, your goal weight and words that inspire you. Make it fun and inspiring and, most
healthy choices every day.
importantly, make sure the pictures you choose make you feel good about yourself. Look at your
vision board often and feel the inspiration it provides.

www.fitnessmag.co.za 101
Are you running yourself into the ground?
BY PEDRO VAN GAALEN, MANAGING EDITOR
FINDING
BALANCE
T
halita Auret was a
professional athlete
in the 1980s, but she’s
been suffering from and
dealing with the consequences
of the physical breakdown
caused by her running ever
since. The subsequent injuries
that plagued her were due
to the muscle imbalances
she developed and carried
throughout her career.
While running is one of the
best forms of cardiovascular
exercises, long distances
combined with high-impact
repetitive movements can often
lead to injuries such as tendonitis,
iliotibial band syndrome and knee
pain, as well as muscle strains,
pulls and tears, particularly when
the athlete is carrying muscle
imbalances.
Thalita, who originally hails
from Bloemfontein and is now
42 years old, competed at the
highest levels during her running
career. In fact, she still holds the
South African record for a half
marathon in the under 13 age
group and she finished fourth
102 JULY - AUGUST 2014 | www.fitnessmag.co.za
she was never able to resume her
long distance running. She took up
triathlon to try and fill the gap that
running had left, but that also led
to further pain and injury. Finally,
at the age of 41, her active lifestyle
came to a grinding halt.
“My knees hurt too much to
cycle, my hamstrings hurt too
much to run and my arms hurt
too much to swim. My hips were
also very stiff, which prevented me
in the Monster 32km road race
from walking with ease, and my
in Pretoria at the age of just 22.
back and neck hurt so much that I
At that stage of her life she was
needed a special pillow to sleep on
competing against top athletes
at night. I felt like a 41-year-old in a
like the legendary Zola Budd,
90-year-old’s body,” says Thalita.
and running was her life.
A long overdue trip to the
However, at the age of 28
physiotherapist finally revealed the
she started experiencing pain
root cause of her injuries– severe
in her knees when she ran.
muscle imbalances, which had
She therefore decided to take
resulted in incredibly weak muscles.
up cycling with the hope of
Even a simple push-up or squat was
alleviating the repetitive strain
impossible. Thalita also had severe
and impact she was inflicting on
calcification in one of her shoulders
her joints and muscles during
and was able to use only 40% of her
those long runs. This helped for
arm mobility.
a while, but by 38 Thalita had
This all stemmed from a lack of
torn a muscle in her hip, which
strength work needed to maintain
took eight months to heal. To
balance within the other muscle
make matters worse, she didn’t
groups a runner doesn’t use – a
see a physiotherapist to help
common downfall among endurance
with the recovery, which meant
athletes – as the muscles that aren’t
being exercised weaken, while the
muscles used while running
become too strong. This
combination can cause
severe muscle imbalances,
which can then lead to
injury as the body creates
compensation patterns to
Thalita Auret discovered Adventure Bootcamp. Many of the
exercises Adventure Boot Camp offered were what Thalita was
told to do at home by the biokineticist.
distribute the stress imposed on
the rest of your body.
Owing to the amount of time that
had lapsed, and her age, Thalita’s
prognosis wasn’t good. She required
a lot of rehabilitation and strength
development, and would need to
stop all forms of sport for an entire
year. As an athlete this was like the
kiss of death. What really perplexed
Thalita was the idea that someone
who was so active and a dedicated
sportswoman her whole life could
have weak muscles.
DEFINING THE
CONDITION
Biokineticist Keri Drake says
that muscle imbalances are very
common today, due largely to
our modern lifestyles. “We all
have specific habits, be it posture,
sitting position, a dominant side for
activities, our working environment
or an exercise pattern, where a
specific repetitive movement pattern
will cause certain muscles to work
harder. This is where we form specific
fascial and muscular imbalances.”
Once an imbalance occurs it’s
hard for us to notice that our body
no longer works in a natural range,
which is when we start to develop
compensation patterns. Over time
this can then lead to injuries if the
imbalances and compensation
patterns are not corrected. The
important thing is to treat the
cause (the imbalance), and not the
symptom (the site of pain). This can
be done by restoring biomechanical
function and balance.
In Thalita’s case, she was only
running, and from a young age.
Her body therefore developed the
specific muscle and fascial patterns
she needed to run harder and
faster, but it never activated the
muscles that she needed to keep her
posture correct, stabilise her joints or
maintain the range of motion in her
other joints.
Thalita endured seven months of
intensive rehabilitation and every six
to eight weeks her muscle strength
was tested until she finally began
to feel like a normal person again.
Even though all her pains had gone,
she still struggled to fully recover
from her shoulder and knee injuries.
Zetske van Pletzen, ABC ambassador.
However, by strengthening
her back and core muscles
she was able to reduce
the spasms and pain in
her neck and back, and
she regained 80% of the
movement in her arm.
PREVENTING
MUSCLE
IMBALANCES
Muscle imbalances are
not limited to runners.
In fact, they occur in all
individuals, from the
highly active and those
who participate in sport,
to individuals who are
generally inactive apart
from of the habitual
actions they perform
every day, like sitting all
day at work.
For these reasons it’s
important to always get
your doctor’s approval
before starting a new
exercise regime, especially
if you’re recovering from an
injury. Drake suggests that
having your body assessed
is essential to figure out
what muscles are strong,
what muscles are weak
and where in your fascial
lines you may be ‘locked’
or restricted as this will
reduce your natural range
of motion.
Once you have
identified these areas
it’s easier to work out an
exercise programme
that strengthens the
weak areas, corrects any
compensatory patterns
that have developed and
brings your muscles back
into a state of balance.
This lays the foundation
for a stronger, more
efficient, injury-free
body.
Monitoring the
way you carry yourself
throughout the day, as
well as any bad postural
habits you may have, will
also help in preventing
further imbalances.
Become aware of which
side your body is more
dominant and always
try to maintain a neutral
posture when doing any
activity. This becomes
easier when your core and
main stabiliser muscles
are strong and performing
their primary function.
READ
JOIN THE FITNESS DAYER
MAGAZINE, ADVENTUR
BOOT CAMP AND
GARMIN FITNESS
READER DAY 2014
fitness magazine, Adventure Boot Camp and Garmin
Fitness will join forces once again to bring readers
together for an Active Reader Day. Taking place on
Saturday, 11 October 2014 at the Sandton Sports Club,
ladies will be taught techniques to achieve their fitness
and weight-loss goals that are both fun and easily
accessible for all.
30 readers stand the chance to win
tickets for them and a female friend or fitness buddy to
attend this fun, interactive morning. The day will consist
of a one-hour Adventure Boot Camp class hosted by an
Adventure Boot Camp fitness trainer. During the class
ladies will be introduced to the Garmin FR70 Fitness
device, which they’ll use throughout their workout to
monitor time, heart rate and calories burnt.
A 20-minute interactive session with a registered
dietician on nutrition and the myths about high-fat vs
low-carbohydrate diets will follow, where readers can
share their concerns and ask questions about how and
what they eat.
Readers also stand the chance to win their own
Garmin FR70 Fitness device, as well as one of five
Garmin Fitness goodie bags or one of five Adventure
Boot Camp vouchers (20 sessions).
Readers will also be joined by Adventure Boot Camp
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ABC TO THE RESCUE

Having gone through this process starting an exercise regime after Challenge with no pain or problems lack of corrective and general
Thalita discovered that being a prolonged period of inactivity as the muscle imbalances created strengthening work are a thing of
unable to run doesn’t have to be or recovery from injury as every through years of running and a the past,” concludes Thalita.
the end of her active lifestyle. After individual is closely monitored. This
discovering Adventure Boot Camp, allows bootcamp instructors to limit
an outdoor fitness programme for the likelihood of further injuries
women that combines cardio and occurring and they can address any
core strength exercises to provide issues clients may have. “Even if you
a full body workout, she was soon don’t have an injury it’s important
back on the road to a more active, to participate in an exercise
more mobile life. regime that helps to stabilise
Many of the exercises Adventure and strengthen all agonist and
Boot Camp offers are what Thalita antagonist muscle groups equally to
was told to do at home, only now she counteract the muscle imbalances
was able to do them outdoors with created through modern living.
a group of like-minded women who Thankfully this is something that
are all interested in getting fit, having Adventure Boot Camp focuses on.”
fun and finding balance (and not only “Thanks to my rehabilitation
in their muscles).
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and the last few months of
Adventure Boot Camp I’ve been
WIN
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To win a spot at this awesome event email
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For more info on Adventure Boot Camp visit www.AdventureBootCamp.co.za or
fitness buddy and the answer to this easy question:
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or keridrake@gmail.com, or visit http://keridrakebio.webs.com.

*This promotion is only open to readers in Johannesburg.

Follow @Fitnessmag or @AdventureBootCampSA on Twitter for more info and updates.

 EVERYONE KNOWS WHAT IT FEELS LIKE TO HIT A GOOD RHYTHM
IN THE GYM OR A TRAINING PROGRAMME, ONLY TO WAKE UP
SICK ONE DAY. It's frustrating as it puts the brakes on the progress
you've been enjoying. We've all heard that we shouldn't train
when sick, but how often do we heed this advice?

BY DEVLIN BROWN, Deputy Editor

TRAINING WHEN SICK white answer; however, many

N
ow that it's winter
many of us are
likely to pick up
something we don't
want. It is understandable
why someone might want
to pretend they're not sick,
especially as the hours and
money invested into training
for an event puts huge pressure
on someone's shoulders. A
physique athlete in pre-contest
prep can suffer a huge setback
in their conditioning progress
by losing just 10 days, for
instance. What if an endurance
athlete picks up the flu just
as they start their training
taper? However, the setback in
training, prep or performance
can be a lot less severe than
a serious or life-threatening
health consequence for being
stubborn and training when
you shouldn't.
Sarah Hall, biokineticist at
Wellness In Motion in Sandton,
sums up the argument
succinctly: “There is no doubt
that training when you are
sick has negative connotations
with health and that training
during the time when your
body is under strain can have
long-term effects on the body.
What most of us don’t realise is
what those long-term effects
are, and how being ignorant or
turning a blind eye is no longer
acceptable. The timing of
getting sick and participating
in an event has an uncanny
coincidence. This leads to a
moral dilemma – negotiating
your way through trying to
account for hundreds and
thousands of rands and hours
spent training for an event or
'throwing it all away' because
of a ‘mild cold’ or virus.”
So when do you train or
compete, and when do you put
on the brakes? There doesn't
seem to be a clear black and
different people and information
sources such as health or sport
websites refer to the ‘neck check’.
If the symptoms are above
your neck then proceed, but
with caution. If they're below
your neck then call time and
have a break. In other words, a
mild head cold, sore throat and
sneezing may not be a problem,
but a chest infection, cough or
aches and pains signal it’s time to
stop training.
Training when you're sick
and should be resting is not
just a case of ‘doing the right
thing’. There are various things
that could result from training
in this state. Some of them are
discussed next.
“What most of us don’t realise is what the
long-term effects of training when sick are,
and how being ignorant or turning a blind
eye is no longer acceptable.”

104 JULY - AUGUST 2014 | www.fitnessmag.co.za

 “Certain strains of the flu virus can
lead to myocarditis (inflammation
of the heart wall) and is the reason
for sudden cardiac death in 5-22% of
athletes under 35 years of age.”

the reason for sudden cardiac death

GERM MARKETPLACE in 5-22% of athletes under 35 years

G oing to the gym when sick is a lot like going into work when
you’re contagious. Sure, it shows you’re committed, but it infects
everyone else, having a far larger impact than would have otherwise
of age.”
While it’s neither certain nor clear
that a viral infection will necessarily
been the case. It’s not just breathing in the air that’s the problem. The lead to the mentioned outcomes if
equipment, hand rails, handles, dumbbells – it could very easily become accompanied by training, it is reason
a marketplace for sneezed or coughed out bacteria and germs that have enough to be cautious and rather
been transferred from mouth to hand to lat pulldown bar. skirt with caution than with disaster.
Look, let’s not be naïve, we all ingest all sorts of bacteria and germs
daily, which is part of human existence, but we don’t want the place where COURSE
we work out to be a hub for rampant flu infection. If the infectious people OF ACTION
stayed at home it would go a long way to keeping more people healthy.
Accordingly, more and more private gyms are now imploring its sick
members to stay home for the reasons stated above.
S o what should be done? Where
to from here, and what can we
do if we’re afraid of losing out on
valuable training time?
“Firstly, if you have not been
screened to ensure you have no
your resistance to infection. As such, underlying heart condition, it is
BASHING THE the increased likelihood of getting imperative that you undergo a stress
IMMUNE SYSTEM sick just as you finish your peak and an exercise ECG under supervised
training and start to taper makes conditions. Knowing that you have
A fter a training session our
metabolisms are not at rest. A
whole host of metabolic processes
sense,” says Hall. But what if you take
medications to treat the infection?
a congenital heart condition lying in
wait will go a along way to making
are taking place to bring the body your decision for you on how you
back to a state of homeostasis. TAKING A CHANCE train, what supplements you use and
These processes require energy and
a decent level of health and optimal
“ W hat is the usual pattern
of behaviour? We try
and hit the infection hard with
whether you risk training while sick,”
says Hall.
“Secondly, train with a heart-rate
susceptibility to injury and stress
levels. A training log book will help
function. Being sick means that your you to track not only training volume,
body may well be trying to fight off antibiotics and train through the monitor and know your resting but fatigue levels during training,
an infection, while also trying to deal infection. This, of course, is after heart rate during each phase of your food intake and general well-being
with stress hormones and waste trying numerous self-made home training. This is so that, as you taper, as well.”
products produced during exercise. and over-the-counter flu-busting you can monitor your heart rate as In other words, a smart, scientific
But it goes further than that. Training cocktails. The problem with this is that you wake up each morning and pick approach to your training will go a
in itself weakens your immune the infection may clear; however, the up the signs of infection early.” These long way in getting to know your
system, and it’s the immune system suppressed virus or infection may still signs include a resting heart rate that body and its response to various
that needs to fight off an infection. linger on race day. More so, the long- is 7-10 beats per minute higher than stimuli. One of the consequences
So, if you’re sick to start with, the term effects of training on antibiotics your norm. of this is that underlying or early
inevitable result is clear to see. that we don't see or feel will remain,” “Thirdly, you should pay attention detection of health problems may
“Let's face the facts, training at continues Hall. to exercise volume, intensity and well be spotted before they become
high intensities can suppress the “There have been numerous rate of progression. In other words, a a more serious problem. In addition
immune system. Strenuous exercise research studies into the link between properly researched and periodised to this, be cognisant that training
increases the production of cortisol antibiotic use and tendon rupture, training programme that allows while sick is not advised, and by
and other stress hormones that cardiac arrhythmias, decreased for a slow and steady increase and sick we mean anything more than a
decrease the activity of your natural athletic performance, diarrhoea and adaptation to training load and head cold. But even then you should
‘killer cells’, otherwise knows as T cells, photosensitivity – increased risk of intensity. Take into account exercise monitor your heart rate, fatigue
that fight the micro-organisms that sunburn and cancer. Certain strains of and training history, allergies levels and reaction to exercise.
cause infections. Blood lymphocyte the flu virus can lead to myocarditis and weather during pre-season Listen to your body and rather be
levels drop, and therefore so does (inflammation of the heart wall) and is and in-season training, as well as safe than sorry.

Sarah Hall is the biokineticist at Wellness In Motion, an established brand of Corporate Wellness Management in Johannesburg. Upon booking an appointment, she is
able to do a full assessment, including heart and lung function, body indicators and tests for biomechanical dysfunction.
Email: sarahh@wellnessinmotion.co.za, Sarah Hall, SARAHHALLBIO, @sefromdurbs

www.fitnessmag.co.za 105
 BEN
F O R E F I TS
PRENATAL LIFESTYLE EXPERT, AMY GRIFFITH, DEBUNKS MYTHS AND MOM
BABY
AND FEARS, PROVIDES TIPS, TECHNIQUES, AND TRUTHS TO HELP !
WOMEN HAVE A FIT, HEALTHY AND HAPPY PREGNANCY BY AMY GRIFFITH

Prenatal fitness
BENEFITS MOM & CHILD
EXERCISE TO RELEASE CARDIOVASCULAR
a
imperative to keep ENDORPHINS EXERCISE IS OKAY
se du rin g pr eg nancy is not only fit the ch ild’s Exercise not only has countless The old theory of not allowing
xerci n also bene

E
Unive
mom-to-be fit an
lifelong health. Th
rsity of Virgin
cy
ia
ha
Sc
s a
d healthy, but it ca

ho
is is according to rec
ol
dis
of
tin
Me
ct
dicine
ent

molecular conseque
research
, which determined
nce on
fro m

during pregnan
lly allows the child
child that essentia
Other studies have shown
that maintaining a healthy
weight during pregnancy is
tied to preventing childhood
obesity, which has reached
epidemic proportions in many
countries, including the US. Of
course, prenatal fitness is also
an imperative for the budding
mom’s own health with respect
to both her physical and
emotional well-being.
That said, while most understand
that maintaining a pregnancy fitness
harbour erroneous fears
about prenatal
the
the
that exercise
u born
to be more fit.
exercise or simply don’t know the
best way to go about integrating
fitness into their daily lifestyles—
both of which undermine and
inhibit a pregnant woman’s
opportunity to optimise her health
and fully enjoy the experience.
To help moms-to-be (with no
applicable medical complications)
gain expert-based knowledge and
innate confidence relating to their
fitness choices, below prenatal
lifestyle expert, Amy Griffith—star
of the Prenatal Yoga Workout
VD— offers eight tips and truths
to give direction, debunk myths,
nd provide overall peace-of-mind
to foster a fit, healthy and happy
ne months*:
physical benefits, with keeping
muscles toned, maintaining
healthy body fat levels, and
improving cardiovascular
health among them, it
also releases endorphins
that can help boost mood,
improve self-esteem,
reduce anxiety and depression,
decrease stress, alleviate pain and
improve sleep. All of these can
greatly enhance the lifestyle of a
pregnant woman, helping her to
enjoy the overall experience.
Ab exercises
Pregnant women still have
abs and will benefit from
strengthening them ahead of
their delivery date.
Exercising abs and the entire group of
core muscles will help prevent back
and posture problems caused by the
growing stomach, will make pushing
more effective during labour, and will
help the new mother recover quicker.
For example, a pregnant mother in her
your heart rate to exceed 140 beats
per minute is no longer supported
by the medical community. There
is about a 50% increase in blood flow
when a women is pregnant, so the
heart works much harder to deliver
all of these nutrients throughout
the body, especially to the placenta.
While a pregnant woman who is
exercising may tire out more quickly,
there is no evidence that such
exertion is harmful to her baby. The
general rule of thumb is if a pregnant
woman can continue to hold a
conversation while performing an
exercise routine, then she is in a
cardiovascular safe zone.
SET A FITNESS MANTRA
A mantra is a positive intention –
a word or phrase that you come
back to daily to ‘check in’ and
be reminded that everything
is okay and on course. Setting a
mantra will help you to trust your
body, and accept the changes that
are occurring physically. It can also
help to quiet down the ego and

Start now!
second and third trimester will mainly
encourage you to slow down and
be working her transverse abdominus,
even accept the temporary fitness
which wrap from front to back like a
limitations. This is a key lesson to
If a woman becomes pregnant and has not had a corset, as well as the obliques. Keeping
reiterate throughout pregnancy
structured fitness routine beforehand, she can these muscles toned and active will help
and can help to keep the pregnant
certainly start now – and should since exercise them to return to their pre-pregnancy
state far sooner.
woman safe while exercising. Some
develops muscle tone, can help prevent gestational
Abdominal exercises during mantras are, “I accept,”“I trust,” and “I
diabetes, aids in digestion and can help lower blood
pregnancy can also reduce the risk of am strong”. These positive reminders
pressure. Just be sure to begin with some gentle forms of
abdominal separation, which can lead carry throughout the pregnancy and
exercise. As the due date approaches, remaining active can also
to other physical ailments. Beforehand, the birth of the baby.
encourage the baby to move into proper position for birth. Even
activity as simple as walking is hugely beneficial to a pregnant be sure to research the safest types
woman. She can even run, bike, dance and strength train as long of abdominal exercise for the various
as it still feels safe for her body. Whatever modality of exercise she trimesters and execute them with
decides to engage in, it is always of utmost importance that she proper form.
listen to her body and recognise individual limitations.
ABDOMINAL BRACING
Note: Never perform abdominal crunches
in a supine position in your third trimester.
An alternative is to perform the abdominal
bracing move: Suck your tummy in towards
106 JULY - AUGUST 2014 | www.fitnessmag.co.za your spine. Hold for 6 counts and relax for
2 counts. Repeat.
 Try yoga
If you successfully conceive then it is important to follow all the
basic pre-pregnancy measures in addition to the following:
Yoga is not just about but in a modified way. an uncomfortable
gaining strength and Prenatal yoga also situation, both
flexibility, and finding teaches the powerful physically and
calm in moments of connection of breath and mentally. Many of
stress; it also helps movement, encouraging the elements of a
slow down our busy the woman to let go prenatal yoga class
lives. Prenatal yoga is of tension trigger can be used by the
also a very safe form points in her body. mother as she moves
of exercise. Executed All of these elements through labour and
with the use of props to combine to cultivate a delivery, including
support the pregnant deeper understanding poses to ease labour
woman as baby grows, of how the woman’s pains, breathing
the mother can maintain body moves and what techniques, and
the standard yoga poses, she can do to relax in meditation.

MEDITATING CAN CONNECT

TO A MANTRA YOU SET OR
SIMPLY HELP TO QUIET DOWN,
CLEAR YOUR MIND, CALM YOUR
NERVOUS SYSTEM AND LOWER
Find
YOUR BLOOD PRESSURE. calm in
MASSAGE TO moments
RECOVER FASTER of stress.
A carefully delivered massage
from a prenatal massage
specialist can alleviate pain in
Meditate to de-stress
When employed in delivery are certainly a
various parts of the body that can combination with a physical experience, but
be caused by too much physical fitness regimen, a many women say it is 90%
activity – exercise and otherwise. pregnant woman can mental. Allowing oneself
Massage stretches and loosens reap the rewards of to move inward and ‘step
muscles that become tight as baby both physical and out of your own
grows and the as the woman’s body emotional health. way’ gives the
changes. Massage will also benefit Pregnant women body permission
the pregnant woman as it relieves can quiet down fears to do exactly
tension. A pregnant woman’s low and release them what it knows how to do:
back pain, headaches, sciatica through the practice of birth baby! Meditation
and swelling can all be eased by a meditation. When the enables the mom-to-be
trained massage therapist. When mother lets go of fear it to mentally surrender
her body feels better she is able to opens her up to having while exercise gives her
continue to keep herself healthy a positive pregnancy physical strength and
with regular exercise. and birth. Labour and confidence.

ABOUT THE EXPERT

Nationally certified Prenatal Yoga Instructor, Amy Griffith, is one of America’s
leading prenatal fitness and lifestyle experts. From www.AmyGriffithworkout.
com, she provides free advice, including eBook and video content, to her army
of followers and fans. As a former professional dancer Amy has spent her entire
adult life devoted to fitness and healthy living. After getting married and deciding
to focus on becoming a mother, Amy wanted to find the best strategies to ensure a
healthy pregnancy. None of her friends had any answers besides generic recycled
advice, so Amy embarked upon on a crusade in the interest of herself, her unborn
son and her family at large. What Amy discovered was that Yoga had amazing
solutions and that she could teach other moms-to-be to trust their body more on
what it can do naturally. She went on to study at Sonic, Center for Yoga Studies,
and The Prenatal Yoga Center in New York City. After completing
her studies Amy has been combining the experiences she’s had
as a dancer and student of two of the top yoga institutes with
the swagger she picked up in the ‘big apple’ to teach a dynamic
prenatal fitness class. Amy not only offers physical motivation for
her students, but she also inspires them mentally and supports
them emotionally. Amy’s newest venture is her new fitness video
that offers a safe, well-structured physical workout for expectant
mothers. Learn more online at www.AmyGriffithworkout.com.

*The above should not be construed as medical advice. Individuals should consult with their own physicians before starting any fitness or exercise regimen.
www.fitnessmag.co.za 107
 transformation INSPIRATIONAL SUCCESS STORIES
V E & AC H I E V E
BEL I E
JEANINE KILIAN
“My doctors were extremely
concerned about my health
and did every test that they
had available at the time to
try and determine why my
body was experiencing such
severe allergic reactions, and
so regularly,” she explains. “I
can still remember my parents
crying next to my bed while
the doctors tried everything
at their disposal to try and
diagnose my conditions to
determine how they could treat
their little girl who was so ill.”
These doctors initially suspected
that she had cystic fibrosis because
it was the only logical explanation
after all the other tests came
back negative. Cystic fibrosis is a
hereditary disorder that affects the
exocrine glands. This causes the
production of abnormally thick
mucus that blocks of pancreatic
“Apart from the ducts, intestines and bronchi, which
cystic fibrosis often results in respiratory infections.
doctors also “Apart from the cystic fibrosis
doctors also found that I had
found that I had pneumonia, bronchitis, as well
pneumonia, as abscesses on my lungs. I had
to go for frequent physiotherapy
bronchitis, as well sessions to help my lungs recover
as abscesses on and improve my breathing. I also
my lungs.” suffered from severe asthma.”
As soon as Jeanine’s parents
thought that they had her allergies
under control she would have
R another setback, which invariably
AFTE
Jeanine Kilian had
to endure a tough
childhood as she was
plagued by health
issues. This meant her
life was punctuated
by regular visits to the
hospitals from a very
young age.
Jeanine was plagued by allergies her whole life!
108 JULY - AUGUST 2014 | www.fitnessmag.co.za
meant they would spend the
next few nights in hospital. When
she got older Jeanine was then
diagnosed with Scheuermann’s
disease, a form of juvenile
osteochondrosis of the spine.
“It affects your posture
drastically. A Scheuermann’s
disease patient is unable to
consciously correct their posture,
which results in a quite rigid apex
curve.” This disease is notorious for
being the cause of very severe or
even disabling lower and mid-level
back and neck pain. Many patients
suffering from Scheuermann’s
disease have loss of vertebral
height and may develop a visual
hunchback.
“Doctors informed me that I
would never be able to participate
in any kind of sport, and warned
that a sport-related injury could be
very dangerous with my condition.
As I was told that it would be best if I
avoided all forms of sport. I was also
advised to only use a particular kind
of schoolbag that would place less
strain on my spine.”
However, Jeanine wasn’t going to
give up that easily. “I was interested
in various sports and decided to at
least try some of them. I started to
participate in netball, hockey, tennis,
swimming and athletics at school.
While I was in pain after practises I
felt it was worth it.”
Soon after matriculating
BEF
ORE

Jeanine went into the working
world, where her manager, Jaco
Le Grange, encouraged her to
start running. “The fact that
it’s very difficult for a person
with Scheuermann’s disease to
participate in marathons was
something that constantly haunted
me. At first it terrified me, but
then I decided that I will use these
emotions as motivation.”
GET SET, GO
Jeanine started slowly, with a
3km race as her first goal. “I felt
fantastic after I finished that race.
It was then that I decided to train
for bigger races.” She was soon
able to completed a 5km, 10km and
then a 15km race. “This gave me
the inspiration I needed to e er a
21km race, which was a big goal for
me.” With her training going well
she decided to aim higher and
entered a 28km race from
Witbank to Middelburg. “Not
only did I reach my goals,
but I demolished them. This
instilled a belief in me that
enabled me to push even
harder.”
Then, in 2011, Jeanine
started to look for a new
challenge, which is when
she began to gym on
Jeanine entered her first
IFBB show in 2013 and
won! “I then went on to
compete on stage in front
of an audience of more than
3,000 people at the World Beauty
Fitness and Fashion (WBFF) show and I
was in the top 10 call-out at pre-judging.”
Jeanine’s amazing transformation was
complete when she went on to win the
overall category at the Mpumalanga
Provincial Championships and
managed to place seventh at the
National Championships. “I was
a whole new person, and my
success started to influence other
areas of my life.”
I’m a stronger person after going
through what I did and never giving up.
Share your success story and inspire others.
If you or your friend have made a lifestyle transformation we want to know about it. Mail us on
info@fitnessmag.co.za and your story could be shared with our readers
Doctors
informed
me that I
would never
a regular basis. be able to
“I felt great and participate
loved exercising. in any kind
Unfortunately
I had another
of sport,
setback, which and look at
made me extremely me now.
weak following
another severe
allergic reaction to something.
Unfortunately we still had no idea
what I was allergic to.”
She began her routine all over
again, seeing numerous doctors
to try and determine what was
wrong, but none were able to
diagnose her allergy. One course
of new medication and drugs
followed another as doctors tried
to get the allergic reaction under
control, but nothing helped.
“At that point I was desperate
and would’ve tried anything.
I eventually ended up in a
homeopath’s office, where we
tried o boost my white blood
cells by drinking a remedy
three times daily.” However, a
year soon passed and she
still wasn’t feeling better.
To make matters worse
her hair started to fall
out at a rapid rate. “My
docto s told me that
I was going bald. So,
as you can imagine,
I s devastated,
particularly as my
long hair was one
of the few healthy
and pretty things in
my life.”
And then, just as
Jeanine thought it
couldn’t get any worse,
developed eczema. “The
rash was so bad that
people would stare at
my skin and ask why
it looked like that.
I was at breaking
po nt and would
cry myself to sleep
most nights.”
With a depleted
medical aid, a rapidly
declining physical
appearance, and a
deepening sadness
and depression
Jeanine was at her
lowest. But, as is often the case, it’s
always darkest before the dawn.
“It was at that stage when my
father contacted me from Saudi
Arabia where he works. His research
on my condition had led him to a
doctor from London who he felt was
able to help. Obviously I was sceptical
as no other doctor had been able to
diagnose my condition thus far, but
what did I have to lose?”
DISCOVERY
The doctor ran allergy tests again,
but this time it was discovered that
Jeanine actually had an intolerance
to histamine. This compound is
produced by the immune system as goals. I wanted to step on stage
it is involved in local inflammatory and participate in an IFBB Bikini
immune responses. It also regulates competition.”
physiological function in the gut and Jeanine approached Jenine
acts as a neurotransmitter. However, van der Merwe, a previous USN
it is also commonly found in certain Face of Fitness finalist, to start a
foods such as tinned and processed business, which she agreed to. “We
foods, cheeses, wine and beer, soon launched J&Jnine and as our
mushrooms, smoked fish, as well as business grew we evolved to become
chicken and cold meats, among others. Ravenbodies. Jenine has since left
“It was a huge relief to finally to spend more time with her family
know what the issue was as I could and focus on her fitness career,
now take steps to control it. I but Ravenbodies has continued to
grow. We are now a family, all of
realised that it wasn’t going to be
whom motivate and help each other
easy to avoid histamine, but I was
determined to try my best.” to reach our goals. The results we
When we consume histamine- have achieved to date have been
containing foods an enzyme breaks outstanding!”
down the compound. However, Having overcome numerous
some people have low levels of challenges to get this point,
this enzyme, which means they’re Jeanine has learnt many valuable
intolerant and may therefore suffer lessons along her journey, not
least of which is the importance
from ‘allergy-like’ symptoms such as
of a healthy, active lifestyle. “If I
headaches, rashes, itching, diarrhoea,
vomiting or abdominal pain. don’t follow my eating and exercise
programme my body suffers. But
PLAN this experience hasn’t only changed
“The first thing I did was get a me on the outside. I’m a stronger
nutritional and exercise programme, person after going through
which improved my lifestyle what I did and never giving up.
drastically. In fact, within just It was really hard at times, but it
two weeks I felt so much better. is the tough times that define a
That’s when I got back to my person’s will and character. That’s
why I wanted to share my life
story. Hopefully it will encourage
someone else to achieve the
seemingly impossible. So go on,
if I can do it so can you!”
www.fitnessmag.co.za 109
 gain
ow our metabolisms and lead to weight
habits that work to sl
Avoid these everyday
E S LO W I N G
8
U ’ R
WAYS YO BOLIS
YOUR META
BY MELANIE HEYNS, Features writer
There are certain things most of us do every day, SKIPPING MEALS
often without thinking of them, which work to slow Every morning it’s a mad rush to get showered, get
our metabolisms. To find out if you’re self-sabotaging dressed, get the kids ready for school and then fight
your way through traffic to get to work. This often leaves little or no
your efforts and limiting your potential to burn more time for breakfast, so you skip it. However, skipping a meal, particularly
fat and lose more weight each day, here are eight breakfast, will deprive your body of much-needed calories for the day.
important things to consider... This causes your body to overcompensate for lost calories at the next
meal, which means you’ll also be more likely to make unhealthy
choices because you’re body is now deprived. Breakfast is also the
meal you need to bring your body out of the catabolic (muscle
breakdown) state created during the night as we remain in a fasted
state for eight or more hours. By prolonging this state your body can
enter that ‘survival mode’ we explained previously. Therefore, to keep
your metabolism high and functioning properly it’s very important
that you never skip a meal, especially breakfast.

1 YOU’RE DEHYDRATED
4
What many people fail to realise is that
A LACK OF SLEEP your hydration levels directly affect
A lack of sleep has a direct impact on our hormonal (endocrine) your metabolism as your body needs
system, particularly three very important hormones that affect water for important metabolic
our metabolism and our ability to lose weight – cortisol, ghrelin processes to occur. As such ,your
and leptin. Of particular importance, these hormones regulate fat metabolism slows down when you’re in a
metabolism and fat storage, as well as our appetite. For instance, when dehydrated state. A lack of water also
we don’t get enough sleep we produce more cortisol, which not only severely limits your metabolic engine –
increases fat storage, but also influences where that fat is stored. your muscles – from metabolising
Another hormone that is affected in this way by a lack of sleep is energy substrates, including fat. We also
ghrelin, which regulates hunger. Leptin levels, on the other hand, often confuse hunger with thirst. This
decrease, and this hormone is needed to suppress our appetites and means we tend to eat instead of drink,
moderate our body’s energy balance. As a result we tend to eat more which can lead to weight gain. Ideally
and store more fat when we’re sleep deprived. Studies now show that we should all be drinking 8–10 glasses
as little as a week of poor sleep quality or some degree of sleep of water a day. Another tip is to also have a glass of
deprivation can result in weight gain. water before each meal so you don’t overdo it and eat
too much.

NOT EATING ENOUGH

2 ED CARBS
EATING REFIN rbs will help to down-regulate insulin
Ditching the refine
d ca
5 ’s fat
While we need to cut calories to lose weight there’s a fine line governs your body
in hormone that
between creating a negative calorie balance and starving your production, the ma ou r LC HF fea tu re
res po nse (re ad more about this in re na tur al
body. Someone who diets on a severely calorie-restricted diet storing se carbs for mo
when you swap the
will force their body into ‘survival mode’ as their body requires a on page 76). And l also inc rea se yo ur fibre
d vegetables you’l
certain number of calories to maintain basic biological functions. sources like fruits an your body’s fat-burning
abilities.
en ha nc e
This is made worse when a dieter exercises intensely. In survival intake, which ca n
e fibre it pushes our
s found tha t when we consum o found
mode your metabolism will slow as your body tries to conserve Research ha The same study als
abilities up by 30%. nt of weight.
as much energy as possible. In this state it’s more likely that your body’s fat-fighting the lea st am ou
me n wh o ate the most fibre gained a da y.
body will preferentially store fat to try and counteract the effects that wo to 25g of fibre
all be consuming up
of the severe calorie restriction. Ideally we should

110 JULY - AUGUST 2014 | www.fitnessmag.co.za

 When buying chicken
to get your dose of
protein, make sure it’s

6
free-range and in this
case BREAST IS BEST!

INSUFFICIENT PROTEIN
Many women fail to consume enough protein as they fear
building more muscle. The amount you should consume each day
depends on your weight, with a recommended average intake of
between 1.2-1.8g per kilogram per day for women, as explained in our
The biggest loser article (page 70). Trainer and eating plan consultant
Tracy Simpson say she gets her daily dose of protein by eating some
Greek yoghurt (18g of protein per 170g serving) or an egg (13g of
protein per serving) for breakfast. When it comes to lunch and dinner
she either has a serving of lean poultry (25g of protein per serving) or
fish (22g of protein per serving). She may also include some black
beans (15g or protein per serving) in her meals.
ONLY DOING CARDIO 8
While aerobic exercise is the most effective at burning

V calories on a per-unit-time basis, it also has the potential to

destroy muscle – the most metabolically active tissue in our
bodies. To maintain and build muscle, which boosts your basal
metabolic rate – the basic energy requirements your body needs

CONSTANTLY SITTING
7
Our modern lives dictate that the majority of us now have desk
to meet your basic physiological demands – you need to include
weight or resistance training in your programme. Cardiovascu-
lar exercise in the form of sprinting and high-intensity interval
training is also more effective at boosting your metabolism, as it
creates the largest metabolic disturbance. This means your body
will work longer and harder to recover after a tough session, all
jobs, which requires that we sit for most of the day. We then climb the while burning more calories during the process.
into a car and sit in traffic for a few more hours, and then plop
ourselves on the couch when we get home. This inactivity is really
detrimental to our metabolisms as it reduces the amount of energy
we burn each day to perform our basic daily tasks. Being constantly
on the move, or at least doing something every hour on the hour, will
keep your metabolism revved up. Throw some intense exercise into
the mix and you have a great way to stoke your metabolic furnace and
boost the number of calories you burn each day.

As such, to start seeing the weight and fat-loss results we want, we

just need to stop sabotaging our best efforts in the gym and in the
kitchen by avoiding these simple yet common mistakes.
 SPOT
REDUCE
FAT
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