Fitness - August 2014 ZA

54
76
July
August 14
THIS ISSUE...
32
36
38
42
IN YOUR GYM BAG

Our top gym-wear choices
64
INSECURITY
Unshackle your mind to live
victoriously
BIKINIBOOTS
The evolution of a fitness brand
CHEAT MEALS
Is it really worth including them?
66
COVER GIRL
We catch up with NPC champion
and USN athlete Bella Falconi
70
44
SWITCH IT UP
Cut calories with these simple
food swaps
SUPPLEMENT YOUR SPORT

The right product to boost
performance
IS YOUR SCALE STUCK?
Possible reasons why youre not
dropping the pounds
34 CROSSFIT REGIONALS 44 FOOD SWAPS
90
FITNESS MODELLING
Get noticed to kickstart
your career!
46
92
50
94
54
96
98
102
104
106
108
GERMS IN THE GYM

Go on the offensive to avoid
gym-borne bugs
BROCCOLI BERRY DELIGHT

A delicious smoothie packed full
of goodness
BOOST IMMUNITY
Simple ways to give your
system a boost
EATING RAW IN WINTER

Finding comfort in the health and
vitality that raw food provides
SEXY SHOULDERS
Tiffany Gastons strong, shapely
shoulder routine
62
BCCAS FOR FAT LOSS

Supplements that boost the burn
SOWING THE HEALTH SEED

All the health benefits of seeds
100
LOSE THE FAT

NOT YOUR MIND
86
6
8
12
20
22
24
EDITORS LETTER
A word from the editor
HEALTH NEWS
Health and nutrition info
NEWS AND EVENTS
Local news and events
BEAUTY
Must haves
EXPERT ADVICE
Your questions answered
FIT TECH
The hottest tech stuff
COVER
MODEL
Bella Falconi
Shot by Richard Cook
5 WORST THINGS...
...to do after exercise
FINDING THE BALANCE
Correct muscle imbalances
IN EVERY ISSUE
42
PLATE WORKOUT
TRAINING WHEN SICK

Know the risks
PRENATAL FITNESS
How it benefits mom and child
REAL LIFE SUCCESS STORY
Overcoming an intolerable
situation
110
METABOLISM MAKEOVER
Avoid these everyday habits
FITNESS
Modelling
KICKSTART
YOUR CAREER
IN THE FITNESS
INDUSTRY
90
EDS LETTER
YOUR FITNESS
MOTIVATION IN
THIS ISSUE:
Y TRAINER IS MILITANT. SHE

DOESNT 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 Im going to aggravate my injury and
Ill be back to square one
THE FEAR OF
rushed through my mind (for
AGGRAVATING MY those of you who dont know,
INJURY HAS HELD I underwent surgery in mid2013 for a hip impingement.
BACK PROGRESS I
COULD HAVE BEEN Recovery time: 9 months).
As I fought back these
MAKING. IVE
feelings amidst the threat
FOLLOWED THE
of imminent failure, for fear
PRESCRIBED
of her disapproval or her
TRAINING TO
judgement, her head tilted
STRENGTHEN MY
and she raised an eyebrow.
BODY, BUT I NEGYouve already told yourself
LECTED TO FOCUS youre going to fail, havent
ON MY THOUGHTS. you? Your mind is your
ITS A YEAR LATER strongest muscle and youre
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.
Sigh. Lets do it I said. Its
LEVEL IS ME.
now a month later and Im
squatting with a 32kg kettlebell.
To improve we have to constantly challenge
ourselves. It doesnt 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 its only when you spend
time flexing it that youll make your most
notable achievements.
Stop saying I wish and start saying I will.
Tanja
PG 76 #LCHF: A healthy dose of

realism amidst all the hype.
fitness
www.fitnessmag.co.za
PUBLISHER
Andrew Carruthers
EDITOR
Tanja Carruthers
MANAGING EDITOR
Pedro van Gaalen
DEPUTY EDITOR
Devlin Brown
ADMINISTRATION
Kate Rodney
SENIOR DESIGNERS
Jane Horton
Christian Nel
ONLINE EDITOR &
FEATURES WRITER
Melanie Heyns
PROOF READER
Irene Stotko
(Eagle-eyed Editing)
PHOTOGRAPHY
Cindy Ellis, Pure Photographic, Richard Cook,
James Patrick
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
PG 54 Shoulder workout: Fitness model

Tiffany Gaston shares her strong,
shapely shoulder routine.
fitness Magazine South Africa

THE PUBLISHER
The Maverick Publishing Corporation
Postnet suite 99, Private Bag X8 North Riding, 2162
Head Office: +27 11 791 3646
Fax: 086 660 4761 E-mail: info@fitnessmag.co.za
Unit 21, Block F, Lifestyle Riverfront
Office Park, Bosbok Road, Randpark Ridge, Gauteng
DISTRIBUTION
PG 34 CrossFit review: Journey into
the world of competitive CrossFit.
On the Dot, No 2 Herb Street,

New Doornfontein, JHB, 2139
Tel +27 11 4015880 | Monice Kruger
FOR SUBSCRIPTION ENQUIRIES
#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.
RNA SUBSCRIPTIONS
Tel (011) 473-8700
Printed By
(031) 714 4700
No liability is assumed by The Maverick Publishing

Corporation, Muscle Evolution (and M.Es Fitness) nor
any of the authors of the information provided in this
publication. The Maverick Publishing Corporation
cannot be held liable for any advice provided in this
publication. The information published in this magazine
should not be considered as medical advice, please
consult a registered doctor. The Maverick Publishing
Corporation shall not be liable for any unsolicited material, nor photographs or manuscripts submitted to our
publication office. The Maverick Publishing Corporation
reserve the right to reject any advertising without
notification, and will not publish any editorial material
nor advertising that we feel does not comply with our
readership audience.
All Stock photography via www.dreamstime.com &
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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

HAS A HIGH VITAMIN
B6 CONTENT. THIS
VITAMIN IS IMPORTANT
TO THE HUMAN BODY
S IT IS INVOLVED IN
MANY BIOCHEMICAL
REACTIONS.
CHICKPEAS are a healthy

food option because they
contain no cholesterol or
saturated fat and are rich
in protein.
1.2g of protein and 2.6g of

dietary fibre is what youll get
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.
JULY - AUGUST 2014 | www.fitnessmag.co.za
DO YOU SUFFER FROM MENSTRUAL CRAMPS?

TRY ADDING 1-2 TEASPOONS OF GROUND
FLAXSEED TO YOUR DAILY DIET.
BY MELANIE HEYNS, Features Writer
Replace refined carbs with one-cup servings of natural diuretics

such as artichokes, asparagus or watercress to flush your system
of extra water weight.
OM A SORE
SUFFERING FR NT HAVE
O
THROAT BUT D GES?
N
E
Z
THROAT LOery 2 hours with teaspoon of
Try gargling ev
m water.
in cup of war
salt dissolved
HTEN
I
ITH
NEO ETIN
Neoretin is a range of highly
effective skin lightening
products that consisits of
Neoretin GelCream SPF
50 for day-time use and
Neoretin Serum (use of a
sunscreen is recommended)
for intensive day and/or
night use. Neoretin can be
used to lighten melasma,
dark spots and uneven
pigmentation. Ingredients
in the Whitening Booster
System act to inhibit all
stages of melanin production,
while the new RetinSphere
retinoid technology offers the
efficacy of retinoids without
the side effects. Neoretin is
suitable for skin that doesnt
tolerate hydroquinone
(HQ), or when HQ use is
discontinued. Neoretin also
works in combination with
skin lightening procedures,
is excellent for use in post
aesthetic procedures to
prevent post-inflammatory
hyperpigmentation, and
has an excellent galenic
formulation which ensures
full skin coverage and
rapid absorption. Available
from aesthetic clinics,
dermatologists and plastic
surgeons. Visit
www.genop.co.za for more info.
E-FIT ELECTRO
FITNESS NOW IN SA
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
their needs, be it physical therapy, body
shaping, body building, systematic muscle
building, weight-loss, purification, cellulite
treatment, skin toning and
postpartum recovery.
The EMS technology is easily adjustable to individual

requirements and is suitable for specific post-injury
training, even for those with longer recovery times.
Additional workout programmes include lymphatic
circulation enhancement, relaxation, improving body
posture and strengthening dorsal muscles. For bookings
or more info contact Sean on 082 562 2854 or visit
Ultimate Fitness Centre, 47 Van Riebeeck Ave, Edenvale.
When Sean from E-Fit insisted on letting me try out this
new and revolutionary training system and told me itll
only take about 20 minutes, I was skeptical. But I pitched
up, got kitted out with all the necessary gear and began
the training. I was immediately blown away at how much
more resistance the machine generated while trying
to complete simple exercises. The EMS definitely put
me through my paces. When it was all over I was left as
vascular and pumped as I would be after any hardcore
weight training workout. The next few days after the
training proved just how hard my body had worked as the
satisfying dull ache that accompanies severe muscular
strain lasted a few days. I highly recommend that anyone
who wants to blast through plateaus and reach new levels
in their training and physique visit Sean and E-Fit. Im
definitely sold on the benefits! - Andrew, Publisher.
OFFICE HEALTH
We all know how busy the day can get, especially when
you have nothing but back-to-back meetings. However, its
important to take a minute or two every few hours to give
the body a good stretch or take a stroll around the office.
Not only will this help with blood flow, but youll feel more
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
URCE
O
S
T
N
E
L
L
EXCE
FOLIC
,
M
IU
S
OF POTAS
IUM,
ACID, CALC ON,
, IR
M
MAGNESIU US,
R
O
H
P
S
O
PH
Y
ND PLENT
SODIUM, A
O
IN
M
TIAL A
OF ESSEN
ACIDS.
FIGHT FATIGUE WITH A DAILY DOSE OF

-1 CUP OF COOKED QUINOA DAILY.
SUFFERING
FROM A VITAMIN
D DEFICIENCY
COULD LEAVE YOU
FEELING FATIGUED,
WITH BONE
AND MUSCLE
PAIN. GET YOUR
LEVELS CHECKED
REGULARLY TO
AVOID THESE
SYMPTOMS.
PROMOTE A HEALTHY
BODY WITH ZINIUM
Zinium is an everyday immune
booster which promotes a
healthy body and good looking
skin. It can also assist with
alleviating certain skin conditions.
Zinium contains supplemental
vitamins and minerals, in the form
of zinc, selenium and vitamin E, to
treat skin conditions like acne and
eczema. Available from Clicks,
Medi-Rite, Dis-Chem, Pick n Pay
pharmacies and leading community
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
the fourth BBSA/IFBB Miss SA Fitness Xtreme competition will be held on
11-12 July 2014, at the Pretoria East Event Centre. This unique, women-only
competition will be judged by national IFBB judges and accommodates all
levels of fitness figures.
Entrants can participate in the
following 11 categories:
BikiniUnder 23 years, under 35
years and over 35 years
Fitness BikiniUnder 163cm,
over 163cm and over 35 years
Body FitnessUnder 163 cm,
Under 168 cm and Over 168cm
Ladies Fitness
Ladies Physique
Competitors will compete for
their share of R100,000 in prize
money. A team will also be
selected to compete at the 2014
Arnold Classic in Spain on 28
September 2014. The event will
10
include an exhibition, showcasing

everything from hair, nails, shoes
and supplements. The entrance
and registration fee per entrant
is R250. Competitors need to
register for the competition on
the 12 July from 08:0010:00.
Pre-judging is at 11:00, with final
judging starting at 17:00.
Visit the IFBB website for all the
rules at www.ifbbsa.co.za.
To attend a pre-competition
workshop held by Nina contact her
on 082 440 0410. To exhibit contact
Cisca Adamson 082 590 2244 or
email cisca@teem.co.za.
TREAT
HEARTBURN
Add teaspoon
of freshly grated
ginger root to a
cup of hot water,
steep for 10
minutes, remove
the ginger and
then drink it.
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
supplementation can
assist in preventing
or alleviating many
of these conditions.
Helpful supplements
include zinc, vitamin
C, bioflavonoids,
Echinacea, olive leaf
extract, Goldenseal,
ashwagandha, cats
claw, elderberry and
astragalus. Additional
immune-boosting tips
that relate to nutrition
include:
Q Eat plenty of colourful
fresh fruits and
vegetables as they have

Q Eat more mushrooms
the highest antioxidant
as they have anti-viral,
(orac) values. Antioxidants
anti-bacterial and antiprotect 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

McNabs SuperGuard is a
convenient single-dose
sachet. It delivers a six-tablet
formulation that contains
essential vitamins needed to
support your bodys 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

infection and
boost immune
function.
SuperGuard also contains copper,

selenium and zinc essential
micronutrients needed to maintain
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
A HEALTH AND FITNESS LIFESTYLE
OUR TOP FITNESS

READS THIS MONTH
EAT MOVE SLEEP
Rath
1EatByMoveTomSleep
is a transformative book and online

application that will improve your health
for years to
come. While Tom Raths 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 wideranging 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
+
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
results. The benefits of RPM

include increased cardiovascular
fitness, fat loss, toning and
shaping legs, hips and buttocks,
increased leg strength and
muscular endurance, with up to
600 calories burnt during a normal
45-minute class. A new RPM class
is released every three months
with new music and choreography.
Visit www.planetfitness.co.za
to see if your local Planet Fitness
offers the class.
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
ts and
medication, exercise, and personalisin
g the plan for
optimal results, the book also teaches
readers how to
maintain life-long health. www.kalah
ari.com R351.51
3
+
5 LBS IN 5 DAYS
By Jason Vale
Lose at least 5lbs in five days with Jason
Vales newest,
easiest and most effective juicing progr
amme ever.
Jason Vale, aka The Juice Master, is the
man responsible
for turning around the lives (and diets)
of celebrities and
top athletes from around the world. In
this book he
shares a new programme to reshape
and reinvigorate
your body in just five days. Lose the weigh
t youve
always dreamed of without restricting
what you can eat
or drink at the weekend. The culminatio
n of over a
decades 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.
12
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. GNCs 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.
online, a unique feature
Originating in
sessions are run by
which sets GetFit apart
Durban in 2008, the
trainers who monitor
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
prizes in categories
are trained in group
results are achieved.
sessions and are also
assessed on their
eating habits to help
them make healthy
and positive lifestyle
changes.Sessions
include a combination
of cardio and weight
training exercises
aimed at increasing
fitness levels and
improving muscle
strength or tone. The
An eating plan is given that include Biggest

Transformation in under
to everyone who signs
up and this encourages 40, over 40 and over
participants to adopt
50 age groups, Best
a simple healthier
Physique and Fittest Male
way of eating to help
and Female. GetFit Jozi
them reach their
opened in 2012 and is
goal weight. Qualified
currently into its seventh
professionals offer
successful challenge,
nutritional advice to
with GetFit Port Elizabeth
participants throughout currently on challenge
the Challenge. All
three and GetFit
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 Actives exclusive preand 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

Photo by Cherie Vale / Newsport Media
EVENTS CALENDAR
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 Womens 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.
NEW SWIMWEAR RANGE PROMOT

ES
CONFIDENCE IN WOMEN
CAPE TOWN
MARATHON 2014
The route is confirmed and
entries are open for this
years Cape Town Marathon.
In addition to providing an
opportunity for participants
from around the world to run
through the beautiful city of
Cape Town, this iconic city
marathon brings with it prize money in excess of R1.6
million. The route will take runners past many of the citys
natural and cultural attractions, including the 12 Apostles,
the Atlantic Seaboard, the Bo-Kaap, the Company
Gardens, Parliament, the City Hall, the Castle of Good
Hope, District 6, the V&A Waterfront and Table Bay.
DATE: Sunday, 21 September 2014
DISTANCES: 42.2km, 10km Peace Run, 5km Peace Fun Run
For more info or to enter visit www.capetownmarathon.com.
SPAR WOMENS CHALLENGE 2014

Spar Northrand will host the Pretoria leg of the Spar
Womens Challenge, the biggest and most popular
race in the Grand Prix series, attracting 25,000 avid
runners each year. Several local artists will entertain
the crowds with live performances on race day. Race
beneficiaries include Irene Homes, Helpnet, The
Chrysalis Foundation and Good Morning Angels.
DATE: 30 August 2014
DISTANCES: 5km or 10km race
VENUE: SuperSport Park, Centurion
Like the Spar Womens Challenge Pretoria Facebook Page
or following @SPARladiespta on Twitter for updates.
5150 BELA BELA TRIATHLON

Be part of South Africas 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 arent 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
CAPE CLASSIC 380

The Cape Classic 380 multi-day stage race is set
to take place for the first time in one of the most
picturesque areas of the Western Cape. The Cape
Classic 380 will have rolling road closures so that
riders can ride in a safe environment. Entries
opened in April 2014.
DATE: 31 October to 2 November 2014
VENUE: The Montagu Country Hotel
DISTANCES: 144km, 98km and 138km
For more info contact Andrew Selby on 082 495 0199,
email a-selby@mweb.co.za or visit www.capeclassic.info.
Photo credit: Linda Basson
Enter online at www.5150.co.za.
B-FIT&FAB EXPO
NAMAQUA QUEST
4 DAY TRAIL RUN
Run through the worlds 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
The B-Fit&Fab Expo is South Africas first

wellness, weight-loss, health, beauty, nutrition,
supplement, strength, longevity, fitness,
extreme body transformation and multi-sports
expo. Over 100 exhibitors within the beauty
and fitness industry will display and promote
their products and services, while a variety of
selected fitness, strength, sporting and beauty
events will provide entertainment during the
two-day expo, including the Rossi Classic Fitness
& Bikini Pageant + Bodybuilding Spectacular, an
SA Strongman Challen e,
street dancing
and an MMA
demonstration.
DATES: 20 & 21
September 2014
VENUE: Heartfelt
Arena, Centurion
For more information
visit www.
bfitandfabexpo.co.za.
Speedo SA has introduced a range of

swimwear designed by
women to shape and
smooth their bodies for
maximum confidence
in and out of the water.
The Speedo Sculpture
range was created after
an analysis of over 5,400
female body shapes
was used to create
swimsuits with the best
combination of comfort
and fit. The Sculpture ranges main featu
res
include a combination of body-shap
ing fabric
containing Extra Life Lycra fibre and intell
igent
garment engineering for ease of move
ment
and shape control. Xtra Life Lycra fibre
offers
all the fit and stretch qualities of lycra,
but
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
lling
and neckline shapes create an hourg
lass
silhouette, balancing the hips and slimm
ing
the upper body. Visit www.speedosculp
ture.com
for more info or www.speedo.co.za to fi

nd a Speedo
stockist near you.
SIMULATED ALTITUDE TRAINING

AT BIKEPLUS
BikePlus, a cycling shop situated in

the heart
of the leafy and mountainous Cape
Town
suburb of Constantia, now offers simu
lated
altitude training to help clients impr
ove
performance and recovery, prepare
for
trips or races at high altitude, and supp
ort
general health, weight loss and wellbeing.
The BikePlus Altitude Centre houses
a
hypoxic training facility, which is only
the
second one in Africa. The methodolo
gy of
this training is premised on the theo
ry that
exposure to a low-oxygen environm
ent will
lead to adaptations as the body beco
mes
more efficient at transporting and using
oxygen. This mimics the train-high-slee
plow methodology, known as intermitte
nt
hypoxic training, which puts the body
through performance-boosting stres
ses for
a few sessions per week, while also
enabling
athletes to train hard and recover well
in the
normal low-altitude environment.
The BikePlus Altitude Centre

features Watt
bikes, designed
to simulate
authentic
cycling motion,
with extensive
performance
measurement
and feedback
mechanisms
to ensure
performance gains
are tracked and
monitored. For
more info visit
www.bikeplus.co.za.
supplement news
BRINGING YOU ALL THE LATEST SUPPLEMENT NEWS
SUPASHAPE
CINOLEAN
Supashapes CinoLean is a decadent, low-fat,

low calorie, instant cappuccino with no
added sugar and a hint of chocolate flavour.
It has also been blended with an extra dose
of caffeine for an energy kick. Now available
at Dis-Chem, Game and other key retail
outlets throughout South Africa.
BIOGEN
WELLMUNE WGP
Biogen Wellmune WGP is a natural beta
1,3/1,6 glucan, clinically proven to boost
the bodys immune strength before and
after exercise, sustain energy levels and
maintain overall health. Wellmune has
regulatory approval worldwide, including FDA
GRAS notification, and offers both competitive
and recreational athletes an immunity edge to
support their training regimen.
32GI TRUMAG
32Gi TruMag is a slow release, 100%
bioavailable magnesium tablet that fuses
magnesium and carnitine. Unlike most
magnesium supplements TruMag breaks down
in the body over a period of eight hours and is
completely absorbed by the system, making a
single dosage extremely effective. The unique
patented infused combination of carnitine
makes it a powerful formula for any endurance
athlete due to carnitines unique property of
transporting free fatty acids to the mitochondria in muscle cells, where theyre utilised as a source of
energy. This helps to delay the onset of muscle fatigue, promotes fat burning and aids muscle recovery,
assists in exercise performance, reduces the risk of muscle cramping and promotes overall immune
system health.
USN Lean-8
Following more USA-based development USN
has launched Lean-8, a high protein, low carb,
high fibre product. Designed as a premium lean
muscle gain powder, USN Lean-8 contains a selection
of protein sources including fast, medium and slow
release proteins such as whey concentrate and isolate,
milk concentrate and micellar casein. This stimulates
protein synthesis while limiting
muscle breakdown. The product is
an ideal daily snack option for those
who aim to enhance muscle tissue
recovery and growth. It also contains
AminoGenR, a digestive enzyme
shown to improve protein digestion
and amino acid assimilation, and
ToleraseTL to help improve lactose
metabolism and digestive comfort.
16
GNC Womens Ultra

Mega Active Vitapak
The GNC Womens Ultra Mega Active Vitapak
Program supports a womans overall nutritional
needs with focused ingredients to promote
optimal health as well as athletic performance.
Aimed at active women, this pack supports the
immune system, stimulates the metabolism and
calorie burning, provides extra energy and regulates
body fluids. It also provides calcium, vitamin C,
collagen and hyaluronic acid to strengthen bones
and cushion the joints. Available in large Clicks
stores and GNC concept stores. Visit www.gnc.co.za/
stores to find your closest outlet.
EVOX AMI
ENERGY NO
Increase yo
ur energy an
d focus with
Amino Ener
Evoxs
gy pre-wor
kout. Reach
your training
a new level
with Amino
in
Energy as th
ratio of rapi
e effective
dly absorbed
am
in building
ino acids as
muscle, with
sists
BCAAs and
arginine to
he
lp
support inte
nse muscle
pumps. Mix
up Amino
Energy for
use before
or
during traini
ng for adde
d
mental focu
s, physical
energy and
recovery
support.
DIS-CHEM QUALITY
ASSURANCE PROGRAMME
Dis-Chem has implemented a comprehensive Quality
Assurance Programme that is endorsed by renowned medical
and industry experts, and uses the best possible suppliers,
authorities and partners available.
Dis-Chem has partnered with HFL Sport Science Laboratories, a division of LGC Group Limited, the largest
global provider of contamination testing, doping control and research, to test the sports nutrition and food
products sold in the groups pharmacies nationwide. Their methodology meets the exacting requirements
of various regulating bodies, including ISO 17025, GLP (Good Laboratory Practice) and GMP (Good
Manufacturing Practice), and covers all formulation types powders, capsules/tablets, gels, bars and liquids.
In addition, Dis-Chem has also put various checks in place as part of their exclusive Quality Verified Retailer
programme to protect consumers. Nutritional advice is available online via a registered nutritionist:
nutrition@dischem.co.za. For more info visit www.dischem.co.za/ChooseSafe.
A pros 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 its done correctly competing
as a Bikini athlete offers numerous
health benefits, for both body and
mind. I feel that many of the sports
critics and detractors either dont
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.
THE RIGHT APPROACH

Before you set out on your journey
to the competitive Bikini stage its
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 prepreparation, 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. Youll 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. Its in our nature to not
want others to see us fail, especially
after weve said that were 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 isnt 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-
minded men and women. Youll be

amazed at how many wonderful
people youll 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 dont 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 wont be able to sustain
your stage-ready conditioning
youll certainly enjoy and be proud
of the incredible transformation
youve made. And heres the really
good news: after a competition
your body will be transformed by
the lean muscle youve 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 youll 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
youll also be pleasantly surprised
with the new-found swagger
that accompanies action; the
pride that accompanies doing
the things that most others
wouldnt dare. By taking on the
commitment to do something
that you thought youd never
achieve will also boost your
confidence in other areas of your
life. Hopefully the experience
will help you to finally realise
that youre capable of achieving
anything you set your mind to.
With your hard-earned sense of
self-confidence and self-respect
youll also be more empowered to
take on any new challenges that
come your way.
This column was adapted from
Tammys 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.
Visit Tammys website at www.kinigirl.co.za

18
Beauty
ITS A CHICK THING
BEAT THE
WINTER
WOES
rn your dull, dry, tired winter skin into

glowing, well-hydrated complexion
with our winter skin-care guide.
GLOW
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
and leave the skin fee
ling
smooth and supple.
5
2
3
HYDRATE
Refresh your skin with

an
all-over moisture treatm
ent
like a deeply hydrating
mask
to provide relief to dry
, dull
winter skin. For an ext
ra boost
of moisture add a serum
to
your routine as it gen
erally
absorbs faster and pen
etrates
deeper than most cre
ams or
lotions.
Look for products tha

t
address your main ski
ncare
concerns such as dullne
ss,
fine lines, wrinkles, un
even
skin texture or drynes
s.
in your beauty bag...

1. ERICSON LABORATOIRE
AQUAFIX SERUM
Helps to maintain a water balance by
improving the flow of water from the
dermis to the epidermis. Also increases
the water binding capacity of the
epidermis by promoting the renewal
of epidermal hyaluronic acid levels.
Available at selected salons
and spas. R845
2. DERMAFIX DERMAPOLISH
This water-activated cleansing and
micro-exfoliation treatment is suitable
for all skin types. Liquorice and papain
20
extract lightens and brightens skin, while

colloidal oatmeal balances skin pH and
accelerates barrier repair. The organic
enzyme-rich powder micro-exfoliates and
cleanses the skin, leaving it noticeably
smoother and brighter. R245 (50G)
3. PHYSICIANS FORMULA
HYDRATING & BALANCING
MOISTURIZER SPF15
This oil-free moisturiser rehydrates skin
and eliminates flakiness and tightness
instantly. SPF 15 protects against
damaging UVA/UVB rays. The lightweight,
non-greasy formula helps repair the skins
natural moisture barrier for more

balanced skin. Available at selected
Dis-Chem stores. R245
4. PLACECOL PLATINUM
HYDRO FIRM MASK
Contains algae extract to tighten skin.
Also stimulates collagen and assists in
retaining moisture in the skin during
winter. Available at Placecol salons
nationwide.
5. SKNLOGIC MASQUE HYDRATE
This creamy, moisture-replenishing
masque provides vital nourishment
for dry skin. It assists in alleviating

fine lines and restoring the skins
suppleness, while fig extracts
hydrate the skin, leaving it feeling
conditioned and nourished.
Available at salons and spas. R75
6. SERRA LIPID RECOVERY MASK
Formulated with the proprietary
Lipid Recovery Complex to provide
essential support to any dry skin
treatment programme, this product
should be used as an addition to an
effective moisturiser.
R534.60 (70ML)
BY CHARLENE WARWICK (INFO@FACEANDGRACE.CO.ZA; WWW.FACEANDGRACE.CO.ZA)
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.
Expert advice
FITNESS AND NUTRITION WISDOM

fitness magazine reserves the right to edit any question submitted.
expert
Send us your training, diet or healthrelated questions and stand a chance

to win with SUPASHAPE. Email your
questions to info@fitnessmag.co.za
health advice
WINNING QUESTION
Your training questions answered by Mario Van Biljon
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) YOURE 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 doesnt mean you cant
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)
STICKY WEIGHT ISSUE
2) YOURE PROBABLY EATING TOO MUCH FRUIT
Help lamste femwovekgs

the
Im a 20 year old lady
doing a B. Psychology
degree. Ive been
overweight all my life,
EXWGXULQJP\UVW\HDU
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DQG,ORVWLQWHUHVWLQGRLQJDQ\WKLQJ
due to my body image. I joined
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after June 2013 when I became
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Congratulations on
your efforts to date.
A 23kg loss in weight
is commendable and if
youve 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 youre training with
22
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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
youre making which, if corrected, will
help you to move off the 75kg mark and
in the direction of your goal weight.
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) YOURE POSSIBLY EATING CARBS

AT THE WRONG TIME
If youre above 20% body-fat, which Im 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% bodyfat you should be able to increase the amount of carbs in your diet slightly.
4) YOU MAY BE EATING TOO MUCH FAT

Dont assume that if you cut carbs then youre good to go and that
theres nothing else to worry about. You cant neglect paying attention
to your dietary fat intake and expect to magically end up lean and toned thats
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 youre eating more calories than
you burn each day youre 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) YOURE NOT EATING ENOUGH PROTEIN

Lets assume you have a lean bodyweight of 65kg. Most experts
would agree that you should look to consume at least 100130g 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 proteinrich foods you need to consume each day to achieve a daily derived protein
intake of 100130g. 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 youre 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. Thats only 480
total calories. You will find that when you eat a sufficient amount of lean protein
youll end up having an easier time getting lean than those who dont.
Your training questions answered by Mario Van

Biljon; NHDip: Microbiology, Founder of BodyGuru

THE HOTTEST TECH STUFF
WITHINGS
PULSE O 2
SONY W SERIES
SPORTS WALKMAN
The Sony W Series Sports Walkman is a wire-free headphone that does away with
irritating cables to let you work out comfortably in the gym, outdoors or in the pool.
The waterproof design holds up
to both intense workouts and
depths of up to 2m under water.
The rapid charge battery ensures
youre ready to train within three
minutes of charging, which
delivers up to 60 minutes of use
and a full charge can deliver up
to eight hours of constant play.
Drag and drop functionality

enables you to mix up your music
before every session by
transferring your favourite music
from your Mac or PC quickly and
easily. The multi-format playback
means the device is compatible
with MP3, WMA, AAC or L-PCM
music files, and with 4GB of
internal memory you can store

up to 900 songs. Convenient,
multi-function playback buttons
ensure ease of use as you can
quick tap to switch tracks or
switch folders with a longer hold.
In playlist mode, a quick tap
changes songs, while a tap and
hold changes the entire playlist.
The Withings Pulse O2

is a new activity
tracker that captures
steps, distance walke
d,
elevation climbed and
calories burned.
At night it monitors you
r sleeping cycles and
,
when asked, it measu
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oxygen saturation leve
l. Four LED lights give
you a visual representa
tion of your current
health status. This fee
dback enables you to
make more informed
choices regarding you
r
health and fitness. The
device can be worn in
three different ways
on your wrist using the
adjustable strap, atta
ched to your belt or
apparel using the clip
or in your pocket or bag
.
The Withings Pulse can
also be used to track
your running, trackin
g data such as duratio
n
and distance. The Pul
se O2 automatically syn
cs
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ughout the day using
embedded Bluetooth
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y.
Each time the data is
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gs account its made
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ed web and mobile
apps (iOS and Android
). The app instantly turn
s
your data into easy-to
-read graphs that sho
w
trends and showcase
your progress.
O2 MAGNETIC DUMBBELL
The O2 Magnetic Dumbbell is an armband-like
device that lets users lift up to 24kg without
the use of dumbbells or barbells. The adjustable
resistance is created using the power of magnets changing the polarity of embedded electromagnets
provides varying degrees of push and pull resistance.
Developers of the training device claim that they
provide the user with all the benefits of traditional
dumbbells without the effort of changing equipment for
each set or exercise. The compact size and use of
magnetism means theyre easily transportable and can
adjust to different kinds of training routines. Users can
select intensities equivalent to training with weights that
range from 3-24kg.
SUUNTO AMBIT2 R
The Suunto Ambit2 R is a GPS-enabled watch for runners. It provides responsive
and reliable speed and distance readings thanks to FusedSpeed, a unique
combination of GPS and accelerometer data.
The device also measures
running cadence from your wrist.
With the ability to plan workouts
or download complete training
programs from Movescount.com,
the watch will remind you of
daily targets and tracks target
completion. It also provides
speed and intensity guidance
24
while you run. Additionally, trackback and full navigation features

offer the freedom to explore new
trails without getting lost. Available
in black or white, with the white
sporting a soft silicone strap for an
improved fit for women. Both can
be purchased with or without a
Suunto heart rate belt.
JOMI SMART WATER BOTTLE

SLEEVE-PLUS-APP
The Jomi Smart Water Bottle SleevePlus-App and Band-Plus-App

(pictured) have been designed to take
the guesswork out of staying optimally
hydrated throughout the day.
The devices have been designed to fit under or
around almost any water container or bottle, and
syncs to your online dashboard and smartphone app
on the fly via Bluetooth 4.0. A built-in sensor tracks
when you sip and how much you drink to track your
daily fluid intake. The system constantly monitors
your hydration levels and notifies you via its
embedded lights or push notifications if youre falling
behind your daily intake goals.
Training notebook
FOCUSSED MOVEMENT TRAINING
muscles
targeted
THE MOVE:
Primary: Quadriceps
PISTOL SQUAT
(upper thigh)
Secondary (synergists
and stabilisers): Glutes,
hamstrings, adductor
magnus, calves (soleus
and gastrocnemius),
erector spinae, abs
(obliques, rectus
abdominis), iliopsoas,
tensor fasciae latae.
(A.K.A. SINGLE LEG

SQUAT)
Starting: Stand with your arms
at your sides. Balance on one leg
with the opposite leg extended
straight forward and as high as
possible. Stabilise your ankle and
keep tension throughout your
body.
what it
works
A powerful bodyweight exercise that targets your

legs and core stabilisers to help build functional
strength and blast calories.
THE MOVEMENT:
Squat down as far as
possible while keeping
the free leg elevated
off of the floor. Press
back with your hips and
squat all the way down
so that your glutes reach
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
ground. Return to the
upright position and
repeat for the required
reps before continuing
with the opposite leg.
BEGINNER The free leg can be positioned behind the

supporting leg and you can hold the wall or a solid structure to
perform an assisted single leg squat. A horizontal bar can also
be used as support when executing a proper pistol squat.
INTERMEDIATE Perform the pistol squat with your back resting
against a medicine ball positioned against the wall for support.
ADVANCED Add resistance in the form of a kettlebell or
dumbbell.
TIP:
The knee of the
supporting leg should
point in same direction as
the supporting foot.
26
MODELLED BY Leanda Ludick, fitness fatloss cover model

PHOTOGRAPHY BY Cindy Ellis
TIP:
Keep your back
straight as you
descend into the
squat.
Angels advice
ANGEL SHARES HER TOP TIPS
MY RAVENOUS APPETITE
Im a 28 year old
female. I recently
started watching what
I eat and started doing
the different training
programmes included in fitness
magazine as Im 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 only craving you

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 theyre 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
28
when following a juic ng diet for a

week or so to cleanse their bodies and
prompt that initial (often substantial)
weight loss. They then get back to a
healthy and balanced eating plan that
creates a smaller calorie deficit (when
combined with their exercise plan) to
ensure sustainable weight loss and
diet adherence.
And thats probably where your
challenge lies getting a better
balance between your calorie intake
(from eating) and your calorie
expenditure (from exercise and daily
activity). Your ravenous appetite
may indicate that your deficit is too
large, which makes sticking to your
diet really difficult. If you reduce
it youll continue to lose weight
(albeit at a slower rate), but you
wont experience the same degree
of hunger. I know, everyone wants
results now, but this is a better, more
sustainable approach.
However, any degree of a calorie
deficit will result in hunger. When
you reach your goal weight you
can create a balance, but until then
you need to work on controlling
your thoughts and impulses the
psychology of weight loss. Thats
where it all begins and ends. You
control your body and your cravings;
its not the other way around. While
thats often easier said than done,
start by taking small steps.
The See-food diet:

I believe that we eat with
our eyes 99% of the time.
That basically means
that its not our body
initiating the impulse
to eat, its 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
these cravings.
Time your meals: I like
to eat an apple after
training; I find that it
lifts my blood sugar
levels and assists with
immediate cravings.
Protein shakes:
If your shaker bottle has
replaced your knife and
fork, take note: solid
protein meals are more
effective at suppressing
hunger than liquid
ones. Rather use wellformulated supplements
for the right occasion
immediately after your
workout or before bed
for instance.
Supplements: I take
a natural appetite suppressant to get through
those challenging days.
A supplement may also
help to balance any
deficiencies.
Drink more water:

Thirst and hunger can
often be confused, so
reach for the water
bottle before the food
cupboard to see if you
can quench that feeling.
Increasing fibre
consumption: Fibre can
boost feelings of fullness
and also increases levels
of leptin, a hormone
associated with feelings
of satiety. At least half
of your plate should
consist of fruits and
cruciferous vegetables.
Curb the carbs: Spikes
in blood sugar can leave
you feeling hungry, or
craving more sugar.
Reduce the amount of
starch in your diet, and
avoid sugar as far as
possible.
Control lifestyle
factors: Stress (mental,
psychological or
physical) can increase
your appetite and may
lead to comfort or
binge eating.
Choose foods that
quell hunger: Nutrient
dense foods allow you
to eat fewer calories or
reduced food volumes,
but still meet all your
nutritional requirements.
Foods with a lower
energy density are also
beneficial as you get

more volume without
the excess calories. These
include many fruits and
vegetables, and high-fibre
foods like whole grains.
If you follow a low-carb
high-fat diet remember
to reduce volume as
fats have a high energy
density. Other suitable
options include:
Eat eggs or other forms
of protein for breakfast to
reduce hunger pangs.
Oranges have a high
fluid content and are a
low-glycemic fruit.
Air-popped popcorn it
fills you up because its so
bulky but has no calories.
Beans have a good
combination of fibre and
protein.
Almonds are ener ydense, but also mak
you feel full. Just cont
portion sizes.
Salad before a meal helps
to fill you up, but be
of oily salad dressings.
MY RECOMMENDED SUPPLEMENTS INCLUDE:

Garcinia cambogia Controls calorie consumption by reducing
appetite and speeds up metabolism.
Forskolin Promotes the breakdown of stored fats for more energy.
Chromium picolinate Can help to reduce insulin resistance.
5HTP Converted into serotonin, a neurotransmitter that helps to
suppresses hunger.
For more info visit

www.legallyfit.co.za.
For workout videos: Angelique
Van Der Linde on YouTube.
This issues winner has won:

Thermodrine fat burner sponsored by JVL
Wellness & Lifestyle Centres and Myogenic.
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.
Stop by JVL for a full meal plan, training advice and supplements you can trust!
www.jvl.co.za and www.legallyfit.co.za
DSPTTUcolumn
WORD OF THE DAY
BY WILNA APPEL, Head Coach

and Owner of CrossFit PBM
:
y
c
n
a
n
g
e
r
p
d
n
a
rossFit
?
D
E
X
I
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E
B
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E
H
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AN
In a study conducted at East

Carolina University in North Carolina,
oms-to-be always ask:
a group of 26 pregnant women who
Is it safe to exercise
reported exercising three times a week
while pregnant?.
for more than 30 minutes per session
Most women are told that they
found that they and their unborn
have to relax and rest as much
babies had lower heart rates than
as possible during pregnancy,
those who didnt exercise regularly.
even if they were highly active
A second study gave a group of 60
before falling pregnant. Even
pregnant women, who were 13 weeks
today there are differing schools pregnant, a three-times-per-week
of thought, with most doctors
weight training programme. A control
advising that pregnant women
group came in to stretch and talk
keep their heart rates below
to the researchers during the same
140bpm.
time. Tests at 34 weeks found that
However, recent studies now
the unborn babies of the exercising
show that exercising while
mothers had lower and more variable
pregnant wont harm baby. In
heart rates (a good indicator of heart
fact, it can benefit both mom
health). Their hearts also pumped
and baby greatly, both during
more blood with each beat than the
and after pregnancy.
control group moms. Another set of
results suggested that the babies of
the pregnant women who trained
WOMEN WHO EXERCISE
experienced the health benefits from
DURING PREGNANCY
these workouts up to the age of six.
COULD:
Backed by studies like these its
Limit weight gain and fat
clear that the best form of exercise for
deposition
pregnant moms and their babies is a
Reduce discomfort
combination of cardio and strength
Experience an easier, shorter and training, which is exactly what
less complicated labour
CrossFit offers. Obviously a mothers
Have more stamina during labour body goes through serious changes
Decrease their susceptibility to
during pregnancy and is therefore
illness
more vulnerable. As such, you
Increase energy
shouldnt push yourself like
levels
before.
Important changes to consider
include the release of a hormone
called relaxin, which makes
A FEW
your whole body a bit looser,
REPORTED
specifically your ligaments. This
BENEFITS FOR
occurs to help baby move through
BABY INCLUDE:
the birth canal more easily during
6LJQLFDQWO\ORZHUKHDUWUDWHV
labour. However, this also makes you
than babies of non-exercising
more susceptible to joint injuries if you
mothers
exert too much force or exercise under
Handles stress at birth better
excessive load. A womans centre of
Adapts to life after birth better
gravity also changes as the weight
Generally healthier at birth
of her growing baby, the placenta
Leaner at birth and stays leaner
and amniotic fluid increases, which
as they grow
is all carried in the front of her body.
Sleeps through the night sooner
A pregnant womans blood volume
Decreased risks of cardiovascular and cardiac output also increases
and metabolic disease later in life
30
to support the new life being created,

which results in an increased heart rate.
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. Its essential that
a pregnant woman maintains their
strength, stamina and flexibility, and
gains only the weight thats required for
a healthy pregnancy. If youve been a
CrossFitter for a while youll still have to
alter your programming to some degree.
For the first 4-6 months your training
could remain relatively unchanged, but
youll 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
youll be safe, but as soon as youre out
of breath and cant talk youll need to
reduce the intensity.
If, at any time, you experience
discomfort, pain or irritation
immediately stop the exercise youre
performing and either replace it with
a different movement or stop the
training session altogether.
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. Dont 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.
THE GROUND RULES:

Stay well hydrated
Dont let your core temperature go above 38.8C
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 cant 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.
Note: Always consult your medical specialist before engaging in any form of exercise during pregnancy.
S
PICK
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fitne INES
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Fit experience
For most its 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 threeday 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.
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 werent 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.
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 mens
and womens 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 werent 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 wouldnt relinquish again.
THE REGIONALS EXPERIENCE
We were able to extend our lead after Event
Having prepared better than ever before
Appel explains that the team, which consisted 2 1 rep max hang squat snatches with an
accumulated total of 1075 pounds, which was
of herself, Holly Myers, Heike Kotze, Estian
200 pounds heavier than the second placed
Ferreira, Frederick Engelbrecht and Gerhard
team. This is where the work
van der Merwe, arrived
From left to right:
wed been doing on our
at Regionals on day 1
Nicole Seymour, Celeste
strength and weightlifting
feeling confident and
Engelbrecht, Anneke De Beer
technique began to shine
ready to compete.
through. What was really
There were eight
impressive was that we were all
events at Regionals this
consistent. We didnt have one
year. The teams decide
massive lift that contributed to
which members compete
that total. Rather the guys and
in each event, with the
girls who lifted were on par,
requirement that every
which increased the average.
team member must
Thats when we started to drive
compete at least once a
home our advantage. Day 1
Where to from here: The winners of the ladies, mens 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
Follow Celeste
@Beastess53
BY PEDRO VAN GAALEN, Managing Editor

PHOTOS BY Anton Geyser
tep into just

about any
CrossFit
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A REVIEW OF POPULAR EVENTS
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
their teams, the atmosphere was
certainly heightened. And when
CrossFit Double Platinum won
Event 4 thrusters and foot rope
ascents for time by the ladies the
tension began to rise evenmore.
Day 2 was definitely when
we were most stressed. While we
were already about four points
ahead it was moving day. This
means that while you might not
win it on day 2 you can certainly
lose it with a few poor events.
However, we had a plan. We
would work towards second in the
events where we knew we were
weaker, and things seemed to be
going to plan from the outset as
we placed second in Event 4.
Event 5 followed this same
format, but this time the guys
were scored. CrossFit PBM took
their first win of the day, with
CrossFit Double Platinum in
second. It became clear that it
was going to be a two-horse
race to the finish as these two
teams went head to head.
When CrossFit PBMs
characteristic consistency let
them down during Event 6 a
relay for time of handstand
push-ups, hang power cleans
and burpees the competition
got that little bit closer. During
that event we knew we had to
limit our losses to keep the score
difference the same. Thankfully
we were able to place second
again and achieved our goal.
With organisers erecting an
additional stand to accommodate
the extra spectators, day 3 dawned
with a great deal of anticipation,
with CrossFit PBM still holding the
lead they had established on day
1. We knew exactly what we had
to do and our performances on
day 2 had ensured we had some
breathing space. If we came second
and third in the final two events we
would still win, explains Appel.

And when the team won Event
7, where the entire team had to
work through stations for time,
the job was almost done. It wasnt
an easy win though as we were
behind going into the final station.
Fredrick and I were last and we
managed to overtake Double
Platinum at the death to record
our fifth win of the weekend. That
meant that only a sixth place or
worse would lose the competition
for us in the final event, which took
the pressure off us in the last heat.
Taking a more cautious
approach in Event 8 a relay for
time of pull-ups and overhead
squats CrossFit PBM secured
the title of Fittest in Africa, and a
coveted spot at the 2014 Reebok
CrossFit Games.
It was great to achieve our
goal, especially as our plan worked
out perfectly. We were consistent,
never finishing an event lower
than second, and are now ready
to take on the Fittest in the World
at the Games. Its a big task as
the preparation will be entirely
different because the workouts
will only be released before the
Games, so we need to be prepared
for anything and everything,
concludes Appel.
2014 Reebok CrossFit Games

Africa Regionals results
Ladies category:
1. Celestie Engelbrecht (unaffiliated)
Fittest Woman in Africa
2. Nicole Seymour (CrossFit Iron Angel)
3. Anneke De Beer (CrossFit
Wonderboom)
Mens category:
1. Quinton Z. Van Rooyen (CrossFit
PLUS264) Fittest Man in Africa
2. Andre Gadney (CrossFit Jozi East)
3. Richard Smith (CrossFit Kyalami).
Team Category:
1. CrossFit PBM
2. CrossFit Double Platinum
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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on the same scale as
The package includes a group yacht cruise!
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 selfadmitted introvert, Bernadine has transformed
her body, her personality and her life, and its 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 competition with others, she explains. If Im honest, I never
really liked muscle either in those days.
Then, in 2009, Bernadines 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
36
building. The metamorphosis I experienced

was amazing as it wasnt 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 Kevins 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.
Bernadines first show was the IFBB George
Kem Classic in 2009, where she placed first in
the Womens 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
up a storm!
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,
We have
a
number of
then taking the Classic
female
Bodybuilding title at the same
clients who
simply wan
nt the following year.
t to
lose weigh
By this stage Bernadine had
t.
JULY - AUGUST 2014
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 fathers 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 getting, even bikini girls, so I wanted to change
the status quo.
BIKINIBOOTS IS BORN
Thats 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.
Im also actively involved in the
competitive fitness industry behind the
scenes as an IFBB committee member and
The package includes a photo shoot!

BERNADINES 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 arent based in Cape Town, and Im even
assisting a few international clients.
This ensures that Bernadines 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 well all bring
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 kiddies boot camp. I feel really strongly that theres
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
start in August. For more info visit
www.bikiniboots.co.za.
y
I believe the ke
is
s
es
cc
su
to
your attitude.
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
down a lot since my early days as a Body Fitness
competitor through healthier living and eating
a more balanced diet. Im also trying my hand at
different types of training, like CrossFit.
Bernadine has also kicked the hardcore
body building supplements. I only take a
multivitamin, Supashape whey, Supashape
L-carnitine, Supashape CLA, magnesium and
vitamin C. I also cycle the use of a fat burner
every six weeks. Ive also reduced my training
volume, doing weights just four times a week.
My new goal is to stand in the IFBB Fitness
Bikini 35+ division in the shape of my life, with
an eye on a pro card. I feel that would cap my
comeback and complete my evolution in
this sport.
IF THIS IS
TRULY WHAT
YOU WANT
TO DO, YOU
HAVE TO
UNDERSTAND
THAT THERE
IS NO OFFSEASON WHEN
IT COMES TO
STAYING IN
SHAPE.
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 youll
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 shouldnt 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.
Tip 4: Have confidence as thats what you present on stage. Your body can be the best, but if your confidence is lacking you wont win. So find someone who can help you with your stage presence.
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.
AFTER
BEFORE
BY DEVLIN BROWN, Deputy Editor and JODY CALITZ, Nutritionist
AT MEALS
THEY WORTH IT?
ou cannot
out-train a jam
doughnut. That
may sound like a
silly saying that triggers
a smile, but there is no
greater truism when it
comes to our nutrition.
This is the secret that
separates the best from the
average, the successful from

the almost successful, and
the toned from the notso-toned. Another, slightly
more direct way of saying
it is: a toned midsection is
built in the kitchen or you
are what you eat.
Hopefully weve now
established that losing fat,
being toned and sporting

that dream body comes
down to diet, assisted by
intelligent, safe and effective
training. However, it is
discipline in the kitchen that
remains the number one
determining factor when it
comes to the efficacy of a
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 from fat:
Total fat
Sat. fat
Trans fat
Cholesterol
Sodium
Total carbs
Dietary fibre
Sugars
Protein
Calories
135
15g
2.5g
0g
60mg
490mg
8g
0g
0g
12g
210
(878kJ)
TO WORK IT OFF:
For one chicken wing, you would
need to do about 30 minutes of
moderate rowing or 25 minutes
of circuit training (with minimal
rest). Remember, this is for one
chicken wing!
GHT?
BUT DIETS ARE BORING, RI
After all, were 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
38
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 weve
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
dont 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
KFC MASHED POTATO & GRAVY SIDE ORDER

154G (5.1 OZ) SERVING
NUTRITION FACTS
Calories from fat:
Total fat
Sat. fat
Trans fat
Cholesterol
Sodium
Total carbs
Dietary fibre
Sugars
Protein
36
4g
1g
0g
0mg
530mg
19g
1g
0g
2g
TO WORK IT OFF:
Calories
120
For one serving of mash &

gravy, you would need to
spend about 17 minutes
on the stepper machine.
Remember, this is a tiny little
tub of mash that you will need
to work off!
(502kJ)
MCDONALDS CHICKEN MCNUGGETS, WITHOUT SAUCE

6 PIECES 96G (3.4 OZ)
NUTRITION FACTS
Calories from fat:
Total fat
Sat. fat
Trans fat
Cholesterol
Sodium
Total carbs
Dietary fibre
Sugars
Protein
Calcium
162
18g
3g
0g
40mg
540mg
18g
1g
0g
13g
20mg
TO WORK IT OFF:
For a serving of six little
McNuggets you would need
you to do about 25 minutes
of running at 10.5km/hr or 47
minutes of incline walking at
5.6km/hr.
Calories
280
(1170kJ)
MCDONALD QUARTER POUNDER WITH CHEESE 201G

(7.1 OZ) BURGER WITH NO SIDE CONDIMENTS
NUTRITION FACTS
Calories from fat:
Total fat
Sat. fat
Trans fat
Cholesterol
Sodium
Total carbs
Dietary fibre
Sugars
Protein
Calcium
234
26g
12g
1.5g
95mg
1100mg
41g
3g
10g
30g
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 dont have personal
trainers though, in which case
it is of paramount importance
TO WORK IT OFF:
Calories
520
(2174kJ)
For one quarter pounder you would

need to do about 60 minutes of
running at 9.5km/hr or 53 minutes
of swimming freestyle laps at a fast
pace (non-stop). If you were to add
extras like soda (500ml) and fries
(medium 117g size) you are looking
at an extra 550 calories, 22g fat and
42g of sugar.
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 youre 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
NOT TO CHEAT?
What is your
favourite cheat
meal? is a
question I hear often.
Cheating by definition
is to deceive or
defraud, so the first
question you need
to ask yourself is:
why do we cheat
on our diet? Is it
because the diet is
so restrictive that we feel we need
to satisfy the uncontrollable craving
of deprivation? Or is it because we
feel we deserve a reward for our hard
work and commitment?
There is a debate about cheat
meals some say that if youre going
to cheat then you might as well go all
the way, while others cheat but do it
with more control over the quantity
of their cheat meal or by choosing the
healthiest option.
I prefer the latter as I cant quite
understand the psychological
motivation to destroy months of hard
work with a few days of gluttony. A
weeks worth of hard work in the gym
and clean eating can be destroyed
in one weekend of cheating. Dont
get me wrong, a little indulgence
is good, enjoyable and essential,
but when it starts taking the shape
of uncontrollable stuffing over a
period of a weekend (and many
times longer), then there is a big
problem. We have to ask ourselves
the question: why do we do this?
Especially when we know we are
going to regret it and feel physically
ill from all the junk food running
through our system.
So, back to the question at hand
to cheat or not to cheat? And when
you do, do you go all out? I think the
best solution is to educate yourself on
what youre consuming. Basically, look
at these numbers and then decide
whether it is worth it.
MCDONALDS MCFLURRY, WITH OREO COOKIES,

REGULAR SIZE, 286G (10.1 OZ)
NUTRITION FACTS
Calories from fat:
Total fat
Sat. fat
Trans fat
Cholesterol
Sodium
Total carbs
Dietary fibre
Sugars
Protein
Calcium
153
17g
9g
0.5g
45mg
280mg
80g
1g
64g
12g
400mg
TO WORK IT OFF:
One regular sized McFlurry would
need about 52 minutes of water
polo or 73 minutes of moderate
cycling on a stationary bike
(about 20km/hr speed).
Calories
510
(2132kJ)
THIN & CRISPY 30CM PEPPERONI PIZZA 1 SLICE

65G (2.3 OZ)
NUTRITION FACTS
Calories from fat:
Total fat
Sat. fat
Trans fat
Cholesterol
Sodium
Total carbs
Dietary fibre
Sugars
Protein
90
10g
4.5g
0g
25mg
700mg
21g
1g
4g
9g
TO WORK IT OFF:
Calories
210
(878kJ)
STUFFED CRUST MEAT LOVERS 35CM PIZZA 1 SLICE, 150G (5.3 OZ)
NUTRITION FACTS
Calories from fat:
Total fat
Sat. fat
Trans fat
Cholesterol
Sodium
Total carbs
Dietary fiber
Sugars
Protein
225
25g
11g
0.5g
60mg
1120mg
36g
2g
2g
19g
TO WORK IT OFF:
You would need to do about 44
minutes of martial arts like Judo.
Calories
440
(1839kJ)
GLAZED DOUGHNUT 1 DOUGHNUT

NUTRITION FACTS
Calories from fat:
Total fat
Sat. fat
Trans fat
Cholesterol
Sodium
Total carbs
Dietary fibre
Sugars
Protein
Calcium
126
14g
6g
0g
0mg
330mg
31g
1g
12g
3g
0mg
TO WORK IT OFF:
For one little glazed doughnut
you would need to do about 41
minutes of advanced Pilates or
37 minutes of Bikram yoga.
Calories
260
(1087kJ)
CHOCOLATE MILKSHAKE 355ML
TO WORK IT OFF:
NUTRITION FACTS
CONTRIBUTING AUTHOR PROFILE
Jody Calitz is South Africas 100% natural bikini
athlete and fitness model. She has been in the
health and wellness industry for 14 years and
enjoys the kick she gets when stepping on stage
or in front of the camera in heels and a bikini.
After overcoming her challenges of being bullied
and suffering eating disorders she has proved
that with hard work, dedication, commitment,
belief and passion, anyone can reach their goals.
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
in all aspects of mind, body and soul! To find out
more visit www.fitnessmodelelite.com or follow
Jody on Facebook and Twitter (@JodyCalitz).
For one slice of pepperoni pizza

you would need to do about 25
minutes of mountain biking or
36 minutes of boxing (punching bag). This is just one slice
remember there are eight slices
in every pizza.
Calories 570 (2384 kJ)

Total fat
Sat. fat
Trans fat
Cholesterol
Sodium
Total carbs.
Dietary fibre
Sugars
Protein
15.8g
11.3g
0.4g
41mg
323mg
98.3g
0g
84.1g
10.5g
For 355ml of chocolate

milkshake you would need to
do about 81 minutes on the
stepper machine or 49 minutes
of vigorous spinning.
Calories
570
(2384kJ)
These numbers will give you a better understanding of why you might be struggling to achieve your weight-loss goals. If one little
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
of hand and destroy ones goals. So, the next time you plan your cheat meal (or cheat day), have a look at these numbers again,
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.
Its 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
BELLAS TOP 10 DIET TIPS:

1. Keep your sodium intake low.
2. Stick to low GI (glycemic index) carbs.
3. Eliminate saturated fat as much as possible.
4. Avoid artificial sugar.
5. Drink lots of water.
6. Limit your red meat intake.
7. Keep your fibre intake high.
8. Supplement with digestive enzymes and CLA.
9. Eat some popcorn before bed.
10. Eat smaller, more regular meals.
42
Bella started training with

weights when she was 17,
but has always loved to play
sports. She trained like most
normal girls would. She wasnt
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
that type of body, no matter how
hard she worked.
But in February 2012 she
decided to make a big change
to her diet and supplementation
and, since then, her body
has totally transformed. The
results and progress are what
keeps Bella motivated to keep
going, and she now considers
it to be her lifestyle. With an
ectomorphic body type Bella
tends to lose weight and muscle
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
dont have plans to compete
again anytime soon. I can say
that I would like to compete in
the WBFF Diva division one day,
but Im 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. Im
also busy working on a book, so
watch this space.
Bella Falconi graces

our cover this issue!
A SOUND APPROACH
But dont think that a lack of
competition affects Bellas
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 dont 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
BELLAS 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 Im in a muscle
I like to keep
gaining phase I will increase my
things simple,
carb intake, and include some
which is why I
in all meals. Bella explains that
stick to sources
insulin, while highly involved in
of lean protein,
the fat storage mechanism, is
and complex
carbs in the form
also an important anabolic
of whole grains
like quinoa and
brown rice.
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 shouldnt 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
DONT EAT
ZUCCHINIS FOR AVOCADOS
DONT EAT
While avocados are packed full of healthy fats, theyre also high in calories.
So, if youre making some guacamole, which is made mainly from avo, it can hold
as much as 200 calories per 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.
DONT EAT
TRY THIS
KALE CHIPS FOR POTATO CHIPS
Why...
TRY THIS
BANANA FOR ICE CREAM
Have a craving for some ice cream? The majority of the time
its not actually the ice cream were after, but rather a cold
creamy treat. So instead of giving into the craving, blend up a
slightly thawed frozen banana until its nice and creamy. If you
want the chocolaty version sprinkle a little cocoa powder over
the top. A small banana is 90 calories whereas half a cup of ice
cream is 260 calories.
44
A cup of kale chips only

has 84 calories, while
the same amount of
potato chips has 200
calories, and a whole
host of things you want
to avoid like refined and
processed carbs and sodium. A serving of kale

makes up your entire
daily requirement of
vitamins A and C, as well
as a generous amount of
calcium and folate.
SWAP FRUIT JUICE

FOR REAL FRUIT
FRESH FRUIT HOLDS FEWER
CALORIES AND WILL SUPPLY
YOUR BODY WITH MORE OF
WHAT IT NEEDS.
Why...
YOGHURT, NOT CREAM
Sauces are a great accoutrement for pastas,

roasts and numerous other dishes. While
they may add flavour, theyre 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. Youll also
get an extra dose of calcium while saving up
to 30 calories for every two tablespoons.
DONT EAT
TRY THIS
DARK CHOCOLATE FOR

MILK CHOCOLATE
The darker the chocolate the less
sugar and milk it contains. Natural
dark chocolate also has more antioxidant-packed cacao in it. There is
also some evidence to show that dark
chocolate can help to improve insulin
sensitivity and reduce blood sugar.
DONT EAT
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.
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
TRY THIS
hy...
WAPPLES
FOR CRACKERS
Crackers are usually packed with sodium and
unwanted calories, and thats before youve added
cheese or another spread. One apple meets about 17%
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
TRY THIS
DONT EAT
Why...
Fr shly ground mince (no fillers) is chock-ack full of healthy iron and zinc, but its
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 adding 1 cup of chopped or grated veggies to
every kg of mince. Not only will this cut
30 calories per serving, but it will also make
the mince go further.
DONT EAT
GO ON THE GERM
OFFENSIVE TO AVOID
NASTY BUGS AND STAY
HEALTHY THIS WINTER
We all go to gym
to get fit and
stay healthy, yet
the gym is often
the most prolific
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
dont 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 were more susceptible
to infection. Germs such as the
XSUHIHUFRROGU\FRQGLWLRQV
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more prevalent during winter
in many places.
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BY MELA
ter
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HEYNS, Fe
SO, AS THE SAYING GOES, THE BEST DEFENCE IS OFFENCE!

AVOID THE WINTER BUGS WITH THESE SIMPLE TIPS.
SANITISE
When were at the gym we come
into contact with many communal surfaces. As such, the easiest
way to avoid picking up unwanted
germs is to wipe down equipment
with a sanitising wipe before use.
A courtesy wipe after use will also
help others avoid your germs if
youre infected. It is also a good
idea to avoid contact with your face
until youve 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 dont 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 cant do it
after every class. There will therefore be many people who have
used that mat before you, leaving
their sweat and possibly some
Invest in your own

gym mat to avoid
sharing other
peoples sweat.
46
S
M
R
E
MG
germs behind after each use. Most

people dont wipe them down after
use either, so investing in your own
mat that you can keep clean may
be a better option.
WASH GEAR
REGULARLY
Its a good idea
to wash your
weightlifting
gloves routinely
with a strong
detergent and
hot water. Another
good practise is to not
touch your face with your gloves.
Thats because studies have found
that staph bacteria can bind to
polyester, the material of choice for
many weightlifting gloves. Washing
your gym towel after every session
is also essential to reduce the
chance of infection.
gym clothes are thrown in. The

disposable bag will ensure that
the bacteria and fungus dont find
their way into the lining of your
gym bag, or infect the rest of your
clothin This limits the likelihood
that youll spread these
ms at home or at the
office when you unpack
your bag.
Combine the
increased threat of
infection during those
cold winter days and
lowered immunity during
this time and were all bound to
get sick one way or the other. But if
you follow the tips provided youll
stand a better chance of remaining
healthy this winter.
KEEP IT SEPARATE
If youre 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
Always wear slops

in the shower
at the gym to
avoid contracting
athletes foot.
r
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LE
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SUSCEPTIB RE DROPS DURING
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IC
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O
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er
immune-bo lth throughout the cold
optimal heaad
months ahe
Photography by Cindy Ellis; Dressed by Oi Active; Modelled by Isabel Dube
BERTI
BY JULIA LAM
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. Its
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
50
Isabel Dube is one of the

2013 USN Face of Fitness
model finalists.
Follow Isabel on twitter
@IsabelEDube
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
Invest in smart supplements

Boosting your diet with certain immunestrengthening 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
bodys 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
healthy balance of intestinal microbes

and promote optimal immunity. Taking
EPA/DHA-rich purified fish or krill oil
supplements can also boost infectionfighting 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 bodys
immune system this autumn and ensure
that you enjoy an active and healthy winter
season in the months ahead.
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
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.
Certain yoghurts can also be powerful
immune boosters, if they contain the
probiotic Lactobacillus reuteri as it
helps protect the body from viruses and
stimulates white blood cell production.
In fact, studies have shown that eating
one cup of yoghurt per day can reduce
your risk of a cold infection by 25%. Just
check your yoghurt label to ensure that it
contains Lactobacillus reuteri and select
organic brands for maximum nutritional
potency. Moreover, grains like oats and
barley contain a type of fibre called betaglucan, which has powerful antimicrobial
and antioxidant capabilities. Beta-glucan
not only boosts immunity but speeds the
healing of wounds and helps antibiotics to
work more effectively. Therefore, aim to
enjoy at least one serving of these healthy
grains daily for maximum efficacy.
Drink up!
equate y ration as a
huge impact on your immune
system because sufficient H20
allows your body to function
efficiently. Drinking water not
only helps oxygenate your
blood but it also assists the
body in expelling harmful
toxins. Water also facilitates
the production of lymph in the
body, which helps circulate
white blood cells and nutrients
to the bodys tissues. Add to
this the fact that drinking water
allows the mouth and eyes to
repel dirt, dust and parasites
which may cause infection. It
is important to also keep in
mind that adequate nutrition
is imperative for a healthy
immune system and drinking
water is essential for proper
digestion and the absorption
of nutrients. Thus, aim to drink
8-10 glasses of water daily to
enjoy all the benefits.
Green tea is another
beverage with immune-
boosting bene ts because o its

powerful antioxidants, known as
polyphenols, which are believed
to give this tea its infectionfighting properties. In fact, clinical
studies suggest that particular
types of these antioxidants,
known as catechins, may actually
kill flu viruses. Enjoy a cup of plain
green tea regularly to strengthen
the immune system and boost
energy levels and weight loss.
A cup of steaming ginger tea is
another way to strengthen the
body against infection because
this powerful root helps break
down toxins in the organs,
specifically the lungs and sinuses.
Ginger is also believed to help
cleanse the lymphatic system,
thus preventing the accumulation
of toxins which can increase the
bodys 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.
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about
Tiffany
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, Tiffanys greatest passions are
setting and fulfilling goals through living a healthy and
fit lifestyle. Her life-long love of all things fitness have
www.tiffanyleegaston.com
@tiffanylgaston
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 Lee Gaston
tiffanylgaston
;PIXMTa[PW]TLMZ[VW\WVTaXZW^QLM\PMVQ[PQVO
touches to lean, sculpted arms, they also
complement your favourite sleeveless top, and enable
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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 youll also appear
a bit broader, which in turn gives the illusion of a smaller waist and who
doesnt want that! And lets not forget, you can then forego those horrible
shoulder pads.
THE WORKOUT
SUPERSET 1:
EXERCISE
Dumbbell shoulder press
Lateral raise
Front raise
SUPERSET 2:
EXERCISE
Dumbbell wide grip front raise
Arnold press
Incline shoulder press
SUPERSET 3:
EXERCISE
Bent over flye
Cable straight bar front raise
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
4
4
4
REPS
15, 12, 10, 8
15, 12, 10, 8
15, 12, 10, 8
SETS
4
4
4
REPS
15, 12, 10, 8
15, 12, 10, 8
15, 12, 10, 8
SETS
4
4
REPS
15, 12, 10, 8
15, 12, 10, 8
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.
Youll 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.
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.
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 dont 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
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.
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.
TARGETED MUSCLES: This exercise targets the medial (central)

deltoid and lends itself to creating the cap appearance.
of the deltoi s.
: This exerci
TIP: Keep your elbows higher th your wrists to maintain

tension on the targeted part of the shoulder. Failure to do
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targets the anterior (front) portion
TIP: ,WV\TQ \aW]ZIZU[PQOPMZ\P XIZITTMT\W\PMWWZI[

this places strain on he rotator cuff muscles.
Standing cable front raise

PERFORM THE
MOVE IN A
CONTROLLED
MANNER,
GOING NO
HIGHER THAN
YOUR FACE.
Stand with your back to the

cable machine and use the
straight bar attachment.
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
58
B
turn page
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 movement.
TARGETED MUSCLES: This exercise targets the anterior
(front) deltoids as well as the upper chest and triceps.
TIP:,WV\TW_MZ\PM_MQOP\
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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
THE MOVE.
TIP: 3MMX\MV[QWVWV\PMZMIZLMT\WQL[JaQUIOQVQVO\PMZMQ[I[\ZQVO\QML\WaW]Z
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60
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.
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... its 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!
62
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
APPETITE: A December
2012 study released
by the Division of
Endocrinology and
Metabolism at the
University of Texas
Medical Branch showed
that BCAAs have an
effect on both insulin
sensitivity and interact
with the brain chemical
serotonin to reduce
cravings and hunger. The
ability of BCAAs to reduce
hunger and cravings
has also been attributed
to the ability of these
amino acids to generate
the gluconeogenic
(production of glycogen
from non-carbohydrate
sources) precursors
glutamine and alanine,
which have a balancing
effect on blood sugar.
A March 2011 study
conducted by Gualano et
al. investigated the effect
of BCAA supplementation
on exercise performance
and energy metabolism
in glycogen-depleted
athletes. The research
showed that three days
of supplementation
with high doses of BCAA
resulted in increased fat
oxidation and exercise
performance in response
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

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 kickstarting 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.
BCAAs have an
effect on both
insulin sensitivity
and interact with
l
the brain chemica
serotonin to reduce
er.
cravings and hung
3. REDUCING
PERCEIVED
EXERTION:
BCAAs have
the ability
to decrease
perceived
exertion during
a workout, which
means dieters can work
harder for longer while in an

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
supplements ability to interfere
with the production of ammonia
and lactic acid in muscles,
which cause fatigue and limit
performance.
If that wasnt 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
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THE 5 ROOT CAUSES OF INSECURITY

*There are other roots of insecurity as well, but I wont 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 isnt
enough anymore.
64
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 parents
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.
SEVERE LOSS
2A severe
loss doesnt 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.
REJECTION
3Nothing
causes insecurity as instantly or
as swiftly as rejection and, unfortunately,
rejection is an unavoidable part of life. It
doesnt matter what kind of relationship were
in, theres always a chance that we might be
rejected. It doesnt 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 arent good enough or that no
one wants us, which can eventually influence all
of our life choices.
DRAMATIC CHANGE
4As the
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.
1Th MEDIA EXPLOITATION
e world that women

live in today has cha
nged immensely fro
biggest change has
m the past. The
to be media exploitati
on. As a result I believ
is something that wo
e that insecurity
men are more prone
to today. In the past
exposed to a few hu
women were only
ndred female stereo
types in a lifetime. Tod
exploitation, we can
ay, thanks to media
now compare ourse
lves daily with thousa
telling article in Psycho
nds of women. In a
logy Today, reference
d studies showed tha
t women who
are surrounded by oth
er attractive women,
whether in the flesh
films, or in photogra
, in
phs, rate themselves
as less satisfied with
attractiveness.
their
These are the most com
mon root causes of ins
ecurity. Its
important to remem
ber that insecurity alw
ays has a root and it
usually takes a little
bit of introspection
to find it and eradicate
it.
THE 5 RESULTS OF INSECURITY

COMPARISON
1
When were 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
were insecure we usually
dont 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 were 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 were very insecure we struggle
to say no and we avoid offending
others at all costs.
4 DEFENSIVENESS
When were 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 were
too sceptical or because other
people dont 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 were 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 were 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 youre 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 its time that women
everywhere start inspiring each other
to redefine and embrace a more
positive relationship with beauty,
because then we wont 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
arent 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.
THE RIGHT
PRODUCT
TO BOOST
PERFORMANCE
ENDURANCE
ATHLETES
POWER
ATHLETES
BY PEDRO VAN GAALEN, Managing Editor AND MARIO VAN BILJON, NHDIP Microbiology
SUPPLEMENT
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
ensures that theyre 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 weve 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
there are few avenues in

modern life where this effect
is as pronounced than in the
sporting arena.
The right nutrients,
taken in the right doses and
concentrations at the right
times can (legally) enhance
performance and boost
recovery to give athletes an
important edge. The right
supplement can achieve this by
helping to prevent dehydration,
boost energy, maintain
strength, improve stamina,
extend time to exhaustion,
increase speed and power,
enhance post-training recovery,
and reduce fat and build and
maintain lean muscle tissue,
which improves power to
weight ratios.
If youre 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.
Common ingredients
included in nutritional
supplements may be
one, or any combination,
of the following
substances:
Vitamins
Minerals
Herbs or other botanical
compounds
Amino acids
Fatty acids
Fibre
Products are available in tablet,
capsule, soft gel, gel cap,
effervescent, liquid or powder form.
CROSSFIT
ATHLETES
ARGININE
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 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 buildup 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 protein per hour (general guidelines and formulations
vary from a 2:1 to a 4:1 carb-to-protein ratio)
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
CARNITINE
BRANCHED-CHAIN
AMINO ACIDS
L-carnitine is an amino acid that transports

free form fatty acids into the mitochondria
in muscle cells, where theyre converted into
A study conducted at the Institute of Human

Physiology in Verona, Italy by Schena et al found
that conditioned athletes who trekked through
POWER ATHLETES
TYPES OF SPORTS: Short distance and/or
sprint running events (100m to under 21km
in distance), hockey, weightlifters, powerlifters, 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 production through the ATP-PCr system, which
provides the immediate energy required for
short, intense muscle contractions. Numerous scientific studies have demonstrated the
safety and efficacy of creatine supplementation, 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 boosting 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 athletes
immune system. There are
various options
68
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 metabolite 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 didnt 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 didnt 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 caffeine is a banned substance in sport when found
in concentrations above a specified limit. However,
according to the World Anti-Doping Agencys
(WADA) website: Caffeine was removed from the
Prohibited List in 2004. Its use in sport is not prohibited. It does, however, appear as a substance
on WADAs 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 kickstart the recovery process. Specifically formulat-
ed supplements provide these macronutrients

in their most bioavailable forms to ensure they
can be rapidly digested and absorbed within
the crucial window of opportunity directly after
exercise. A combination of high and low glycaemic index carbohydrates and a protein blend of
whey, soy and casein are often the best options.
For those who may be lactose intolerant pea
protein is proving to be an effective and suitable alternative.
Dosage: Up to 90g of carbohydrates and up to
30g of protein (3:1 ratio)
REHYDRATION/
ELECTROLYTE
REPLACEMENT DRINK
During exercise we lose important electrolytes
ions that conduct electrical activity through
sweat. Electrolytes are needed in specific
concentrations to maintain fluid balance,
enable muscle contraction and maintain
optimal neural activity. The more we sweat the
more we lose, so an electrolyte replacement
supplement is essential after intense exercise
or prolonged activity, particularly in hot and/or
humid environments.
Dosage: As directed on packaging. Do not
overdose as an electrolyte imbalance will affect
optimal hydration.
DURING THE DAY:

L-GLUTAMINE
L-glutamine is the most abundant amino acid
in muscle cells. During times of stress, which
includes intense training, the bodys requirements for glutamine may exceed what it is
capable of producing. Low-muscle glutamine
levels can result in muscle catabolism (muscle
loss). Supplementing with glutamine helps
prevent this drop in glutamine levels in muscle
tissue, thereby providing a potent anti-catabolic effect, which also maintains cell volume and
hydration. Based on current research and real
world evidence, supplementing with glutamine
also plays an important role in maintaining
optimal muscle metabolism, supporting the
immune system and speeding up recovery.
Dosage: 5-30g in solution taken over multiple
daily doses
MULTIVITAMIN AND
MINERAL SUPPLEMENTS
(TABLETS, GELS,
EFFERVESCENT TABLETS)
Regular intense or prolonged exercise increases
the metabolic and biological demands on
the body. It is therefore essential to ensure an
adequate micronutrient status is maintained.
Daily supplementation with a well-formulated
multivitamin helps prevent deficiencies, which
can result from limited dietary variety and/or
vitamin depletion from exercise.
Minerals play an important role in a number of
important biochemical reactions required for
sporting performance and optimal recovery.
They help balance body fluid levels, control
muscle contractions, carry oxygen to working
muscles and regulate energy metabolism. Any
deficiency, which can arise from a poor diet or
the demands of intense exercise, therefore has a
direct impact on performance.
Dosage: Various single-dose supplements are
available. However, specific vitamins and minerals
such as vitamins B and C, calcium, magnesium and
iron may be required in excess of these single dose products to counter imbalances common
among athletes.
CROSSOVER
ATHLETES
TYPES OF SPORTS: CrossFit and obstacle course
racers
As the name of category implies, crossover sports
will require a combination of power and endurance supplements. These include:
Carbohydrate supplements (during and after
exercise)
Protein powder (after exercise)
Carb-protein drinks (between events or over
multi-day competitions)
Creatine
Beta-alanine
BCAAs
L-carnitine
Vitamins and minerals
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 THEYVE 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 youre one of those people who
eats right and exercises regularly but your
weight just wont budge, perhaps its 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
PORTION SIZE AND

OVEREATING
PORTION
CONTROLL
MACRONUTRIENT RATIOS
AND TOTAL CALORIES
Brickman explains the important concept
of macronutrient ratios quite succinctly
when stating: They are nutrients that
provide calories or energy. Nutrients are
substances needed for growth, metabolism,
and for other bodily functions. Since
macro means large, macronutrients are the
nutrients needed in large amounts.
THE THREE MACRONUTRIENT CLASSES
INCLUDE:
Carbohydrate
Protein
Fat
EACH OF THESE MACRONUTRIENTS

The number one mistake most
PROVIDES A SPECIFIC NUMBER
people make when it comes to
OF CALORIES:
their diets is underestimating
Carbohydrates provide 4 calories per gram.
their portion sizes. Over the years
Protein provides 4 calories per gram.
many of the suggested serving sizes
Fat provides 9 calories per gram.
on food packaging has increased as
manufacturers aim to increase sales.
This means that if you looked at the
Westernised diets have also adopted
nutrition facts label of a product and it said
larger plates, which means most
12 grams of carbohydrate, 0 grams of fat,
of us have lost touch with what a
and 0 grams of protein per serving, youd
recommended serving size actually
know that this food has about 48 calories
looks like.
per serving (12g x 4 calories = 48 calories).
It has also become difficult
Besides carbohydrate, protein, and fat the
to control our portion sizes and
only other substance that provides calories
our impulse to eat when were
is alcohol. Alcohol provides 7 calories per
constantly tempted by marketing
gram. However, it is not a macronutrient
and promotional material, offering us
because we dont need it for survival. Some
more value for our money, particularly
would argue that the body doesnt need
those all-you-can-eat buffets. This
carbohydrates for survival either, but thats a
means that, even if you follow a
topic for another article (read more on page
healthy diet, you can still overeat and
76 as we delve into the LCHF diet).
pack on the kilos. Your diet needs
With these figures in mind you can better
to be both healthful and caloriemonitor your total calorie consumption,
controlled to be effective.
regardless of the type of diet or eating
Overeating due to larger portion
plan you follow. Ensuring that you burn
sizes can also negatively affect your
more calories than you consume every day,
digestive system, often triggering
creating and maintaining a negative calorie
indigestion, which leaves you
balance, will ensure that you reach your
feeling bloated and uncomfortable.
weight-loss goals.
Understanding and practising portion
control is fundamentally important
A SLUGGISH METABOLISM
to weight loss. Following a balanced
There are many factors that affect your
eating plan one with the right
metabolism. Your age, gender, weight,
macronutrient ratios (more on this
level and type of activity and the amount
later) and nutrient-dense foods - is
of fat and/or muscle on your body all
also important, particularly from a
play a role in how fast or slow your
general health and wellmetabolism is. While you cant change
being perspective, but
the factors determined by your
controlling your
ONE OF THE EASIEST
genes you can rev up your bodys
calorie consumption
WAYS TO CUT BACK
inner furnace with a few simple
is vital for
ON PORTION SIZES IS
TO EAT OFF A
practices.
successful
SMALLER PLATE.
Firstly, ensure you get enough
weight loss.
Numerous studies have shown
sleep (a minimum of seven to
that eating off a smaller plate
eight hours a night). One night
forces you to cut down on your
portion sizes and, because
without any sleep or poor sleep
the plate is smaller, your usual
quality can slow your metabolism
portions tend to look a lot larger.
by up to 5% the next day.
High-intensity weight training and
cardio are also great ways to boost your
metabolism, often up to 48 hours after a

really tough session. Commonly referred
to as the exercise after-burn, this period of
excess energy consumption occurs as your
body tries to recover from your most recent
exercise session. The greater the metabolic
disturbance, the greater the recovery
requirements will be, which means youll
burn more calories throughout the day,
even at rest.
WHAT TO DO:
Use more heavy compound lifts in your
workout.
Include metabolic conditioning-type
training sessions like Tabata.
Do intervals and fartleks instead of
steady-state cardio.
Weight training is another great way to
boost your metabolism. As muscle is
metabolically active it requires more energy
throughout the day to simply sustain it. As
such, more muscle will raise your basal or
resting metabolic rate, which means you
burn more calories during the course of a
day. Brickman elaborates: 2.25kg of muscle
burns 35-50 calories, while 2.25g of fat
burns a mere 5-10 calories. Building more
muscle can therefore increase your bodys
basal metabolic rate by up to 40%. Theres
also no need to hit the weights hard, simply
using light weights at high repetition has
been proven to tone muscle and burn fat.
www.fitnessmag.c za
CHICKEN BREAST,
SALMON, TOFU AND
YOGHURT ARE ALL
ESSENTIAL SOURCES
OF PROTEIN.
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
dont your appetite
will spiral out of
control and youll
gain weight or
experience weight
loss resistance.
Other important
hormones related
to weight loss
(and weight
The recommended
average intake of
protein is about
40-80 grams a day
for women.
gain) include insulin, cortisol, serotonin,
oestrogen and thyroid-stimulating hormone.
Any hormonal imbalances that relate to the
production and regulation of these hormones
could be thwarting your weight-loss efforts.
GENES
The ability to lose weight differs
significantly between individuals, which
is governed by your genetic make-up,
explains Helen de Beer, a registered
dietician at DNAlysis Biotechnology. Your
genes may also influence how you absorb fat,
as well as your ability to burn fat for fuel.
The most (in)famous gene in question is
probably the fatso gene, which is commonly
referred to as the FTO gene. Scientists
discovered that people with two copies of a
particular single-nucleotide polymorphism
(SNP) on this gene were 60% more likely to be
obese than those without it. A study, published
in The Journal of Clinical Investigation in
August 2013, also showed that the FTO gene
made fatty foods more tempting to those with
this polymorphism, and altered levels of the
hunger-regulating hormone, ghrelin.
The presence of polymorphisms in other
genes associated with a persons propensity
to gain weight or their ability to lose fat have
also been associated with factors such as an
increased body mass index (BMI) and fat mass.
For instance, subjects with certain genotypes
are less able to mobilise fat stores for energy,
and have been shown to have a greater risk
of obesity and elevated insulin levels when
carbohydrate intake is greater than 49%,
explains Dr Yael Joffe, PhD RD, Director of
Nutrition at DNAlysis. This basically means
that certain people can be exercise and/or diet
resistant based on their genes.
OT ENOUGH PROTEIN
Several studies show that higher
protein diets may aid weight loss, at
least initially that is. Protein enhances
the feeling of satiety and prevents us
from losing muscle as were losing fat.
Your body also expends more energy
metabolising protein than it does carbs
or fat. As such, a higher protein diet could
help your body burn a few more calories.
The amount of protein you should
consume each day depends on your
weight. 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.
Brickman explains that, according to
the Dietary Reference Intakes published by
the USDA, 10-35% of our calories should
come from protein. Most people get plenty
of protein, and easily meet this need by
consuming a balanced diet. However, it
is important to keep in mind that many
animal protein sources are also rich in fat,
which can add excess calories to a diet.
So next time you step on the scale
and are disappointed with what you see
consider that it may be your metabolism,
poor portion control or the incorrect
macronutrient ratios that may be the
problem, not your exercise regimen or
diet plan. First address these areas and,
where necessary, seek professional advice
to get back on track and achieve your
weight-loss goals. By addressing these
potential pitfalls youll also be better
equipped to keep the weight off once you
achieve your goal.
RE
SCALE AND A ER THAT IT MAY
E
H
T
N
O
P
E
T
ID
OU S
ONS
NEXT TIME Y WITH WHAT YOU SEE C ONTROL OR THE
C
D
E
DISAPPOINT BOLISM, POOR PORTION HAT MAY BE THE
T
TA
BE YOUR ME ACRONUTRIENT RATIOS N OR DIET PLAN.
E
M
INCORRECT T YOUR EXERCISE REGIM
O
PROBLEM, N
turn page
THE BIGGEST
LOSER
continued
Abbreviations
The following table, provided by Kerri Brickman, a clinical dietician from Johannesburg,
shows the suggested number of servings from each food group based on a daily intake
of either 1,600 or 2,000 calories. She states: There is a right number of calories for you,
depending on your age, physical activity level and whether you are trying to lose, gain
or maintain your weight. If you need fewer calories than shown in the table, decrease the
number of servings and increase the servings if you need more calories.
LF = low-fat
FF = fat-free
w/w = wholewheat
tbsp = tablespoon
tsp = teaspoon
cup = 250ml
Menu Plan
FOOD TYPE
GRAINS
1,600 CALS PER DAY
Up to half of your servings

should be whole-grains.
2,000 CALS PER DAY
EXAMPLES OF ONE SERVING
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
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
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
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
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
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says is far more preval
resistance, which he
Polarising opinion
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
76
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.
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.
As early as 1797 low-carbohydrate
diets were used to treat diabetic
patients, and in 1911 starvation and
carb manipulation techniques were
used as tools to manage epilepsy.
Building on the observations of
Rollin Woodyatt, who found that
ketone bodies were produced
by the liver in otherwise healthy
people when starved or if they
consumed a very low-carbohydrate
diet a state now known as ketosis,
Russel Wilder coined the term
ketogenic for the diet he proposed
as a treatment for epilepsy.
The diet aimed to provide
sufficient protein for growth,
but insufficient amounts of
carbohydrates to meet the bodys
metabolic needs. As such, energy
was largely derived from stored or
ingested fat that was then converted
to ketone bodies, thereby providing
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.
Modern pharmaceuticals
then replaced the use of food
as medicine in modern society.
However, interest in the ketogenic
diet has increased in recent
years as mankind continues to
learn more about the purported
therapeutic and health benefits.
A growing body of new and
previously lost or forgotten
scientific evidence is also coming
to the fore to support many of the
claims that ketogenic diets address
a growing number of modern-day
maladies, including many lifestylerelated conditions such as obesity,
type-II diabetes, high cholesterol
and high blood pressure. The diet
now also comes in many guises,
including Atkins, Paleo, Caveman,
LCHF or Banting.
The Banting diet
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
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
The need for a different approach

it should be noted that Bantings
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,
Bantings 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.
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. Its 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
Its 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
gu
ines or Americans were
published, which correlates with
the start of the countrys 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.
Why switch to LCHF?
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 thats closer to its natural
form? Well, Noakes explains that
the LCHF diet works if someone is
insulin resistant. There are many
people who arent insulin resistant
and theyll do fine on the diet
that they want to eat. As long as
you arent insulin resistant, and
as long as your insulin is acting
normally, then you can have more
carbohydrates.
However, Noakes adds that if
the carbohydrates youre eating are
nutrient poor, you wont get the
same amount of nutrients as you
would from a high-fat, high-protein
diet theres more nutrients there,
but were 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 youre eating them youve
got a very nutritious diet, on just
those two foods alone, one thats
more nutritious than you get from
carbohydrates rice, pasta, bread
which are nutrient poor and they
spike glucose.
And thats 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 highcarbohydrate diet, leads
to the lifestyle diseases
Eggs and liver,

for example, are
the two most
nutritionally
dense foods on
the planet.
already mentioned in this article.

Were all living with far too
much insulin thats 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 doesnt 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
doesnt 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.
77
I cant 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 it for everyone?
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 arent
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 worlds 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 doesnt work for
many others. However, due to the
hype you seldom get to hear the
stories of those who dont succeed,
she explains.
In general theres 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
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 Biotechnologys
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 were
yet to see a study that shows that a
diet thats 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 isnt 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, its 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 cant 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
o what about the link with

weight and fat loss then?
Based on factors such as genetic
diversity, is LCHF the panacea for
the obesity pandemic?
Noakes explains: To lose weight
on the diet you need to cut
calories. Now, most people will
lose weight on the diet because
they'll get satiated from the fat
and protein, as they're not satiated
by carbohydrates. Hunger, in my
view, is driven by carbohydrates.
So, for most of us, when we drop
the carbohydrates we get rid of
that addictive eating behaviour.
We then start eating according
to what we need and because of
this we aren't hungry any
have probably cut my calories y
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
natural supplement manufacturer

32GI, and a LCHF follower for the
last 11 years, has found that fat
loss can often plateau in followers
of the LCHF approach. What I've
found is that this initial weight
loss results from a more conscious
approach to eating and the
subsequent reduction in calories.
Many of the people I have engaged
with never reach a state of ketosis.
However, 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. The
whole model of calorie in versus
unger issue.
turn page
Exercise and LCHF
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, lowfat 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 twotime Two Oceans marathon winner,
winner and record holder at the
Hannover marathon, and thirdplaced athlete at last year's New York
marathon told South African media
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
is that we're dealing with the very
elite of the Kenyans. For example, if
another Kenyan is insulin resistant
and is 2kg heavier he is not going
to win the marathon, because he
is carrying too much weight, and
that's what we don't know: these
may be highly selected people who
are so insulin sensitive that they can
cope with that high-carbohydrate
diet. The other point is, we know
that that diet will in no way, in the
long term, be healthy for people
with insulin resistance,
In this regard, Noakes makes
reference to Olympic legend Steven
Redgrave. He won five Olympic
medals and now has type-11
diabetes. I would say there is a
high probability that the highcarbohydrate 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
80
Noakes himself believes

he wouldve 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.
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
years New York marathon
told South African media in the
build-up to this years Boston
marathon that he sticks to
the ritual of a pizza the night
before every race.
RACE
MEAL
High-fat,
low-carb
OR
High-carb
before a race?
Most of us sit at our computers

for 8 hours a day, hardly moving,
which makes us put on weight
if theres an overconsumption
of carbs.
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
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.
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 ultradistance 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
The energy requirements

of an elite endurance
athlete are huge.
turn page
82
Some perspective
second meal should aim to stabilise
blood glucose and replete glycogen
stores. However, a carb-only meal will
make you feel hungry soon afterwards
so it's essential that you include some
fats too.
Wolff also cautions against being
indiscriminate with the types of
fats you eat, as eating for energy is
different from eating for weight loss
or improved health. I focus on eating
unsaturated fats, monounsaturated
fats, and medium chain triglycerides
as they're not easily stored as long as
you aren't spiking insulin.
Wolff also advises athletes to avoid
being too rigid in their approach.
The athletes I work with tend to
hop between days of higher protein
intakes, carb re-feeds and higher
fat intakes based on their recovery
requirements. However, I always keep
total calorie intake the same to avoid
weight gain.
y all accounts there is

definitely benefit to be had
by lowering your carb intake
and increasing your fat intake,
be it for weight loss, improved
health or enhanced sporting
performance. The more cautious
approach seems to advocate
finding the middle ground
somewhere between the two polar
ends of this great diet debate. The
focus of this approach seems to
be moderation and balance, but
Noakes has a few choice words
about this...
There are dieticians that say
eat balanced, and in moderation,
and it is complete rubbish. There
is no animal in the world that eats
a balanced diet. And in any case,
how can nutritionists say that a diet
comprised of 60% carbohydrates
is balanced? It is twice as much
as anything else. If you talk about
a balanced diet it would be 33%
carbohydrates, 33% fat and 33%
protein, but that would probably
be too much protein, and probably
a little low in fat. Maybe a 20:50:30
carb-to-fat-to-protein ratio would
be better, says Noakes.
What we know for sure is that
low-carb is not no-carb, something
that often gets distorted in the
discussion around LCHF. Low-carb
is also a relative term, with carb
intakes of between 20-200g per day
not uncommon, but that depends
largely on your levels of insulin
sensitivity, your cumulative daily
activity levels and/or the amount
and type of exercise a person does.
Wolff also admits that
personally worries about
being in a state of ketosis. ere
just isnt enough long-term
evidence to tell us what ketosis
does to the body. However, its
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
you find that you need carbs stick

with the natural kind and eliminate
processed foods as far as possible,
he concludes.
De Beer also believes that the
broader debate could use a healthy
dose of realism to advance the
discussion in the minds of the
public. Are people losing weight
because of the LCHF diet or in spite
of it? Is it more about a concious
approach to eating? Either way,
Noakes The Real Meal Revolution
is getting people to re-think what
theyre putting into their mouths,
which is good. So go buy his book
and include some LCHF meals in
your diet, but find the right balance
for you.
And thats the unequivocal
message from everyone interviewed
for this feature the value of
experimentation cannot be
overstated. Dont take everything
you read and hear at face value.
Educate yourself, consider all
angles, experiment and then
make an informed decision based
on the intuition gleaned from
your experience. Its not right for
everyone, but LCHF is not wrong.
The results speak for themselves.
In this regard, Prof. Noakes states:
When you get into it, the answers
are simple and the truth is simple.
Dont take everything

you read and
hear at face value.
Educate yourself,
consider all angles,
experiment and then
make an informed
decision based
on the intuition
gleaned from your
experience. Its not
right for everyone,
but LCHF is
not wrong.
There is an argument because
people arent being given the facts
or the full story. Instead theyre
often given false interpretations.
The take-home point is that you
dont have to listen to anyone, you
can just try it and see if it works.
If it doesnt make a difference
please continue to eat the way
you were. But so many people are
living a sub-standard life because
their eating is rubbish as theyre
being told to eat a balanced diet,
that Dr Noakes is wrong, and that
carbohydrates are healthy, and
they may well be, but for most of
us they arent.
Low-carb is a relative term, with

carb intakes of between 20-200g
per day not uncommon, but that
depends largely on your levels of
insulin sensitivity, your cumulative
daily activity levels and/or the
amount and type of exercise a
person does.
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
eve all
experienced
the frustration
of training at
peak times,
when were left to wait for
dumbbells, benches, weights
or machines. This not only
affects our workout intensity,
but also prolongs our workouts
unnecessarily and leaves us
frustrated and under-trained.
Thankfully we have a solution.
fitness magazines 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. Youll 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
THE
WORKOUT:
t
Overhead squa
sh
pu
e
QPlat
d lunge
QOverhea
sh
pu
e
lat
QP
t
QFront squa
QPlate push
s
QCalf raise
QPlate push
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 moving on to the plate push. Repeat this structure for each exercise in the order
listed above. Youll 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 1520 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.
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.
A HIGHINTENSITY
SESSION THAT
PACKS POWER!
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.
Mellissa launched her fitness career

by entering the USN Face of fitness.
88
FOLLOW @MellissaNichol1
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.
FRONT SQUAT
How to do it: Hold the weight
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.
FORM TIP: Do not

extend your knees
past your toes.
SIGNIFICANTLY
INCREASE LEG
STRENGTH
WITH LESS
STRESS ON
YOUR BACK.
B
GET SOCIAL, get online:
FOLLOW @fitnessMag
FOLLOW @fitnessHE
FITNESS
MODEL
GUIDE
GET PUBLISHED
BY BUILDING
STRONG MEDIA
RELATIONSHIPS
By James Patrick
jamespatrick.com fitmodelguide.com
S AN EDITORIAL PHOTOGRAPHER IN THE FITNESS

INDUSTRY, THE QUESTION I GET ASKED MOST OFTEN
IS HOW DO I GET PUBLISHED?
THAT OR THE STATEMENT I
WANT TO BE PUBLISHED, BUT I
DONT KNOW HOW.
OULD
W HY S H
ZINE
A MAGA OU?
Y
FEATURE
Heather Vines-Bright
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
work with? This is about having a solid understanding of your brand and what youre
promoting or working towards. Knowing
this, which publications on the market best
match your goals and the direction of your
brand? Getting published isnt necessarily
the hardest part its 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 its my lifetime goal
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.
James Patrick, ACS, ALB, is an Arizona-based commercial 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-
Karey
Grabow
keter and public speaker. What this really means
is that James is a professional storyteller. His photography 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/jamespatrickphotography, he is on Instagram
@jpatrickphoto and Twitter @jpphotography.
1. Know the magazines wants

and needs
Once youve decided which publications
youre pursuing relationships with its important 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 photographers? Who are the decision makers at the
magazine and how can you get a hold of them?
Each publication has its own brand and
identity to help separate it from the masses.
The more you can learn about the publication the better you can position yourself when
pitching to them. It shows youve 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 youve done your research, know the
magazines brand, know what they feature
and know who the decision makers are.
Now youre finally ready to connect with
them and showcase who you are and
what you bring to the table.
Theres no perfect way to do this.
Some editors prefer that you e-mail
them, others enjoy a face-to-face meeting, 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 conversations 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 youre
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
Fit Model Guide:

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, published 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
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 publications 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 its 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 its your
chance to prove to them why they took a
chance on you.
You must deliver without taking any shortcuts because you feel like the project is in the
bag. Its 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.
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
4. Stay in touch
Nothing burns an editor or a journalist more
than feeling used by a subject. Someone
got their feature and now theyre using it to
promote themselves, never really thanking
anyone but their own efforts.
The publication showed that they were willing 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.
Annie Dulin
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 IVE FOUND THAT THERE ARE FOUR ESSENTIAL STEPS IN
THIS REGARD:
FACE OF FITNESS
2014 COVER MODEL SEARCH
JAMES PATRICKS ADVICE COMES

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READ PG 99 FOR MORE INFO
91
SMOOTHIE SPECIAL
BROCCOLI BERRY
SMOOTHIE
Broccoli contains just
over 34 calories per
100g serving and is
rich in dietary fibre,
minerals, vitamins,
and anti-oxidants that
have proven to have
many health benefits.
TIMIN
G:
DRINK
UP FOR
YOUR M
IDAFTERN
OON
S N AC K
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
m
a
r
g
li
mil
r
ium pe
s
s
a
t
o
p
.
g
servin
ADD RASBERRIES
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)

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Entry requirements: Head & physique
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For rules and more information visit
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1ST PRIZE:
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USA, WORTH R20,000 AS A USN BRAND AMBASSADOR
fitness MAG APPAREL AND A PROFESSIONAL
PHOTOGRAPHIC PORTFOLIO WORTH R5000
...Launched her
fitness career when
she was crowned
winner of the 2013
cover model search
competion and
appeared on the
cover of fitness
Jan/Feb 2014.
Finding comfort in the health and vitality

raw food provides, not the warmth
BY CAROL ANTHONY, owner of Caf Raw
EATING RAW
IN WINTER
m often asked: How do

you manage to maintain a
raw diet in winter? And the
truth is, its not that hard.
With a few tweaks and tricks its
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. Youll 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 doesnt 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
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
culation improves.
Accordingly, most
eople who follow
a raw food diet
eldom feel cold.
It would therefore
ppear that feeling
cold when eating
raw is merely a
ransitional issue.
- AUGUS 2014 | www.fitnessmag.co.za
HOWEVER, THERE IS MUCH THAT CAN BE DONE TO

STAY WARM IN WINTER ON A RAW FOOD DIET. THE
ALASKAN RAW FOODISTS ALSO RECOMMENDED
THE FOLLOWING:
Get more exercise.
Warm food as described above.
Warm up plates for serving.
Place cold salad from the fridge into the dehydrator for a
few minutes to warm it to room temperature.
Use warm dressings or sauces on your food.
Drink warm drinks like apple cider.
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
youre 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
blood vessels, allowing heat
to escape from the body,
which in turn can make you
feel colder. A warm ginger
and lemon drink or apple
cider will leave you feeling
much cosier.
The possibilities are truly
endless. However, when
eating dehydrated snacks
it is important to keep your
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 dont 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
verheating and
nzymes, vitamins
and minerals being
destroyed.
And dont lose sight of
the benefits. Remember why
youre following a raw food
diet or why youve chosen
to include more raw food in
your diet, and the benefits
thereof. Always remember
that you eat for health and
not for comfort.
Choose seasonal
fruits and vegetables.
Winter produce such
as squash, cabbage,
broccoli and kale have
more hearty flavours
for winter. Bananas and
oranges are satisfying
and provide our bodies
with the nutrients we
need in the colder
months.
WINTER WARMER OPTIONS:

HERBAL TEAS These can be a huge comfo t and
warm you on a chilly day If you include
some of the warming sp
youll feel
even more dramatic effec Think
ginger, cinnamon and cloves.
SOUPS Raw vegetable soups that
are warmed to 420oC will keep
you satisfied during the colder
months. They can be heated
in the dehydrator or gently
over a pot of steaming water.
Natures 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
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PLQHUDOVSURWHLQVHVVHQWLDORLOVDQGHQ]\PHV
7KHVHWKHQIDOOWRWKHJURXQGWRFRQWLQXHWKDWF\FOH
Packed with all these
vitamins and minerals
its no wonder people
include seeds as a part
of a healthy diet. The
best way to include
seeds in your daily
diet is to eat them raw.
Heating or roasting a
seed breaks down its
natural components. Its
also best to choose raw
and unsalted seeds and
avoid seeds which are
coated. So, what then
are the best seeds to
include in your diet?
CHIA SEEDS
One teaspoon of chia seeds

delivers 2.5 times more protein
than kidney beans, three times
more iron than that found in
spinach, six times more calcium
than milk and seven times more
vitamin C than an orange. Chia
seeds are also loaded with vitamins
and minerals, are an excellent source
of fibre, antioxidants, and are the
richest plant source of omega-3
fatty acids. These seeds are known
as a superfood for obvious reasons.
Chia seeds also purportedly help to
reduce joint pain, aid weight loss and
protect your body against serious
ailments such as diabetes and heart
disease. And theyre also gluten-free!
SUNFLOWER SEEDS
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
harm protein structures and cell membranes. Vitamin E is also beneficial for the
prevention of cardiovascular diseases. A 28g serving of sunflower seeds contains
512mg of copper, which is more than 50% of our daily recommended intake. Copper
is very important for maintaining hair and skin health, as well as joint and bone
elasticity and flexibility. Magnesium, which can also be found in sunflower seeds, is
another important mineral for optimal bone health. Loaded with monounsaturated
and polyunsaturated fats, sunflower seeds also help to lower bad cholesterol.
96
CHIA SEEDS HELP

TO REDUCE JOINT
PAIN, AID WEIGHT
LOSS AND PROTECT
YOUR BODY
AGAINST SERIOUS
AILMENTS SUCH
AS DIABETES AND
HEART DISEASE.
HEMP
SEEDS
Hemp seeds are

natures highest
botanical source
of essential
fatty acid, with
more essential
fatty acid than
flax or any other
nut or seed oil. One
tablespoon of hemp
seeds also contains all
the essential amino acids.
Hemp seeds are also a rich
source of phytonutrients,
plant-derived compounds
that have a protective
function and can therefore
help to boost our immune
systems and protect
tissues, cells, skin, organs
and mitochondria. Theyre
composed of over 30%
pure protein and 40%
fibre, which is the highest
amount for any grain on
earth. Hemps seeds are
also high in omega-6 fatty
acids which stimulates skin
and hair growth, maintains
bone health, regulates our
metabolisms and can help
with brain function. These
amazing seeds are also
ideal for maintaining and
improving cardiovascular
health.
subscribe and
SAVE
FLAX SEEDS
These seeds are made

up of a large amount
of alpha-linolenic acid
(ALA), dietary fibre and
lignans. ALA is a powerful
anti-inflammatory, while
lignans are phytoestrogens,
which helps to stabilise
hormonal levels, reduce
the symptoms of PMS and
menopause, and reduce the
risks of developing breast

or prostate cancer. The
fibre in flax seeds promotes
healthy bowel function
(one tablespoon of flax seed
contains as much fibre as half
a cup of cooked oat bran).

The soluble fibre found in
flax seeds can lower blood
cholesterol levels, thereby
helping to reduce the risk of a
heart attack or stroke.
GET YOUR
DIGITAL VERSION
WITH...
AVAILABLE ON
SUFFERING FROM IBS? THE FIBRE IN FLAX SEEDS

PROMOTES HEALTHY BOWEL FUNCTION.
PUMPKIN SEEDS
Pumpkin seeds contain

many vitamins and minerals,
including iron, potassium,
phosphorus, magnesium and
zinc 28g of pumpkin seeds
provides the average adult
with about 18-20% of their
daily requirement of zinc.
www.fitnessmag.co.za/magzter
Eat pumkin
seeds before
you go to
bed! You
may have
a better
nights sleep
as they
provide
tryptophan,
which is
needed for
melatonin
production.
However, these seeds have a

high calorie content (559 calories
per 100g) so portion control is
essential. Theyre 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. Theyll 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
while you exercise,
most importantly
electrolytes.
Optimise
recovery
from
exercise with
these simple
yet often
overlooked
practices
5 WORST
THINGS
TO DO
AFTER
TRAINING
BY PEDRO VAN GAALEN, Managing Editor
98
Skipping your
post-exercise
recovery meal
Exercise is a stimulus that causes
muscle breakdown (catabolism),
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.
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
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,
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.
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 doesnt sufficiently address re
ration
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
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.
Eating the
wrong
macronutrients
While eating as soon as

possible after a training
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 theyre bad, but
because they are more slowly
digested. This reduces gastric
emptying, which delays the
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.
Dont be a couch potato

after a workout. Stretch
to avoid stiffness!
Staying in your sweaty clothing

Exercise, and the resultant
sweating, promotes the
removal of a number
of toxins, metabolic
by-products and heavy
metals, a portion of which
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
toxins through your pores.

It is therefore wise to take a
shower immediately after a
workout, or at least change
into a clean set of clothes
before heading home.
Doing nothing
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 inflammationfighting 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.
Mastering the
psychology of
successful fat loss
BY DEVLIN BROWN, Deputy Editor and

JACQUI OBREE, Life Coach (www.fulllife-coach.com)
Restricting your
calorie intake,
denying your body
its cravings and
diligently sticking
to your highintensity exercise
programme can
cause those with the
strongest of wills to
lose their mind long
before they lose
WKHLUDE
,
T
A
F
E
H
LOSE T IND
M
R
U
O
Y
T
NO
hile the step-bystep process to

losing body fat
is actually quite
clear and, when
followed with discipline, will
help sculpt the body you desire,
there is another aspect that may
need to be acknowledged before
committing to any diet and
training regimen.
Marcelle Pick, on
womentowomen.com, wrote a
very interesting article about our
relationships with food. Often we
hear things such as our emotional
attachment to food. Think about
WHEN GOING
OUT FOR DINNER
OPT FOR A FILLET
STEAK WITH
SALAD AND
AVOID THE CHIPS.
100 JULY - AUGUST 2014 | www.fitnessmag.co.za
it, how many times in movies do

we see the dumped partner (male
or female) sitting on the couch
watching late night infomercials
eating a tub of ice cream? This
image has become a stereotype, but
in reality it is no laughing matter.
any sound now while reading

that description? This is not a bad
thing on the contrary it is who we
are, and much of it is down to the
science of the brain and the spikes
in serotonin that reinforce our
behaviour patterns.
HUMANS HAVE AN EMOTIONAL

ATTACHMENT ASSOCIATED WITH
FOOD AND EATING.
Consider this: When Prince
Charming takes you out on your
first date, where are you most
likely to go? Thats right, out to
dinner. Food, eating, dining... its
a process that is often infused
with lots of emotion. Just think
of the sounds some people make
when tasting a sticky, smooth,
red velvet cake or chocolate
fondant spilling molten chocolate
over your spoon. Did you make
However, says Pick, eating is

far more complicated. During
childhood we often associate
food with happiness with family
meals and special occasions or
we associate mealtime with being
shouted at and forced to sit at the
table until we eat the very last
pea. Either way humans have an
emotional attachment associated
with food and eating.
Pick says it goes even further for
Getting into a frame of mind

that will support your goals,
keep you on track and control
your relationship with food
may just be the tonic the doctor ordered.
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
start to store fat in specific places,
which is when conquering food
and hunger becomes the primary
objective. Cutting calories, fighting
hunger or doing away with
pleasure all in the name of that
matric dance dress often starts
a cycle of hate with food, where
food becomes the enemy. Those
of us who have been through
transformations or who are fit and
in shape, will know that losing
weight or losing fat has everything
to do with eating healthily, and
has nothing to do with not eating
enough. Even if one follows an
intermittent fast, mealtimes are
packed with sufficient quantities
of healthy foods.
It is also a sad reality that we
often struggle with dieting and
adopting a fit, healthy lifestyle.
Worse still, when progress stalls
it is easy to become disillusioned.
Getting into a frame of mind that
will support your goals, keep
you on track and control your
relationship with food may just be
the tonic the doctor ordered.
GET INTO A
FRAME OF
MIND THAT
WILL SUPPORT
YOUR GOALS!
SO WHAT DOES THIS HAVE TO DO WITH KEEPING YOUR MIND?
TWO THINGS:
1) You have to accept that

food is your friend and not
your enemy, and associating
healthful eating with happiness
and the associated body
changes will go a long way to
reinforcing this.
2) If you dont know what
youre doing or if youre just
spinning your wheels and
making no progress youre
likely to lose your mind, get
despondent, and associate
dieting with all the negative
things we want to avoid.
Save the yo-yos for the 80s
theme parties, and lets get into
a fat- loss frame of mind. By
doing this we are less likely to
fall into a negative or abusive
relationship with our thoughts
and food. We are in control,
and eating is an essential and
enjoyable part of life: there is
no reason we cannot enjoy our
new bodies while staying sane.
SO, HOW DO WE GET OUR
MIND RIGHT AND ENSURE
THAT WE LOSE THE FLAB
AND NOT OUR SENSE OF
HUMOUR? GET INTO A FATLOSS FRAME OF MIND AND
WIN THE FAT-LOSS FIGHT:
for failure before you even begin?

Whatever the mind believes,
it will set out to achieve. Your
subconscious mind has no
reasoning or analytical ability
and cannot tell the difference
between what is real or unreal. If
you keep telling your subconscious
mind that it is impossible, it will
capitulate accordingly this
thinking will become your reality.
Take some time to examine your
current thinking. Write down your
goal and everything that comes
to mind when you think about it,
including how you will do it and if
you think you will achieve it. Listen
to your inner voice and write down
what it is saying. By doing this
youll quickly identify any negative
beliefs that may be hiding in your
subconscious.
Once you have identified any
negative beliefs and thoughts you
need to take action. Write down the
most common negative thought
you have and adopt the complete
opposite. Adopt an empowering
inner monologue that is dominated
by phrases like I will achieve, I
am happy or I am successful. This
positive mindset will help to boost
your confidence and will motivate
you to take action.
1. CHANGE YOUR
THINKING
2. REAFFIRM YOUR
COMMITMENT
Are you setting yourself up
By repeatedly reinforcing your
3. VISUALISE
Visualisation is the process of creating a clear mental image of your goal, which is a powerful
tool for achieving any fat-loss goal. Visualisation is best done in the morning when you wake up
and before you go to bed. Imagine your goal in great detail using all your five senses and imagine
how it will feel when you achieve your goal. When you imagine achieving your goal in detail it
stimulates the subconscious mind to find ways to achieve it and, most importantly, it motivates you to
take action.
A vision board a visual reminder of what you want to achieve, see and do is a great way to
support visualisation. Create a vision board and place it where youll see it every day. Cut out images
of your dream body, your goal weight and words that inspire you. Make it fun and inspiring and, most
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.
Focus on healthy clean

foods like salmon and
prawns which are a
high source of protein.
Accept that healthy
food is your friend and
not your enemy. Adopt
a fat-loss frame of mind.
commitment to achieving your

goals youll turn entrenched
negative thinking into a
positive mindset over time.
Create an affirmation that
will support your fat-loss goal
and say it every morning and
evening, or any time you need
motivation. When creating
your affirmation always start
with I am. Make sure its in the
present tense, that its positive
and incorporates words that are
familiar to you.
4. AVOID NEGATIVITY
To cure your negative mindset
you need to become more
aware of what you are exposing
it to. This can relate to the
people you hang around with or
the type of media you consume.
Avoid negativity and rather
spend your time feeding your
mind with inspiring books or
learning more about health,
fitness and nutrition.
5. JUST DO IT
Having the right mindset is
essential for success. However,
without consistent and
meaningful action all these
tools and tips are useless. We
can work on our mindset, but if
we dont get off our butts and
do something, nothing is going
to change. Have a plan, get
some professional advice and
help and then start by making
healthy choices every day.
101
Are you running yourself into the ground?

distribute the stress imposed on
the rest of your body.
Owing to the amount of time that
had lapsed, and her age, Thalitas
prognosis wasnt 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
BY PEDRO VAN GAALEN, MANAGING EDITOR
FINDING
BALANCE
T
halita Auret was a
professional athlete
in the 1980s, but shes
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
in the Monster 32km road race

in Pretoria at the age of just 22.
At that stage of her life she was
competing against top athletes
like the legendary Zola Budd,
and running was her life.
However, at the age of 28
she started experiencing pain
in her knees when she ran.
She therefore decided to take
up cycling with the hope of
alleviating the repetitive strain
and impact she was inflicting on
her joints and muscles during
those long runs. This helped for
a while, but by 38 Thalita had
torn a muscle in her hip, which
took eight months to heal. To
make matters worse, she didnt
see a physiotherapist to help
with the recovery, which meant
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
from walking with ease, and my
back and neck hurt so much that I
needed a special pillow to sleep on
at night. I felt like a 41-year-old in a
90-year-olds body, says Thalita.
A long overdue trip to the
physiotherapist finally revealed the
root cause of her injuries severe
muscle imbalances, which had
resulted in incredibly weak muscles.
Even a simple push-up or squat was
impossible. Thalita also had severe
calcification in one of her shoulders
and was able to use only 40% of her
arm mobility.
This all stemmed from a lack of
strength work needed to maintain
balance within the other muscle
groups a runner doesnt use a
common downfall among endurance
athletes as the muscles that arent
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
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 its
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 Thalitas 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.
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.
Zetske van Pletzen, ABC ambassador.
JOIN THE FITNESS

MAGAZINE, ADVENTUR
BOOT CAMP AND
GARMIN FITNESS
READER DAY 2014
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 its
important to always get
your doctors approval
before starting a new
exercise regime, especially
if youre 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
its 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
READ
DAYER
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 theyll 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
brand ambassadors and famous local 7de Laan celebrity
actresses, Zetske van Pletzen and Mimi Mahlasela.
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.
ABC TO THE RESCUE

Having gone through this process
Thalita discovered that being
unable to run doesnt have to be
the end of her active lifestyle. After
discovering Adventure Boot Camp,
an outdoor fitness programme for
women that combines cardio and
core strength exercises to provide
a full body workout, she was soon
back on the road to a more active,
more mobile life.
Many of the exercises Adventure
Boot Camp offers are what Thalita
was told to do at home, only now she
was able to do them outdoors with
a group of like-minded women who
are all interested in getting fit, having
fun and finding balance (and not only
in their muscles).
Drake says that Adventure Boot
Camp is ideal for women who are
starting an exercise regime after

a prolonged period of inactivity
or recovery from injury as every
individual is closely monitored. This
allows bootcamp instructors to limit
the likelihood of further injuries
occurring and they can address any
issues clients may have. Even if you
dont have an injury its important
to participate in an exercise
regime that helps to stabilise
and strengthen all agonist and
antagonist muscle groups equally to
counteract the muscle imbalances
created through modern living.
Thankfully this is something that
Adventure Boot Camp focuses on.
Thanks to my rehabilitation
and the last few months of
Adventure Boot Camp Ive been
able to complete my first Impi
For more info on Adventure Boot Camp visit www.AdventureBootCamp.co.za or

call the National head office on 082 567 2267. For more information about muscle
imbalances or an assessment contact biokineticist Keri Drake on +27 82 798 0947
or keridrake@gmail.com, or visit http://keridrakebio.webs.com.
Challenge with no pain or problems

as the muscle imbalances created
through years of running and a
lack of corrective and general

strengthening work are a thing of
the past, concludes Thalita.
WIN
To win a spot at this awesome event email
info@fitnessmag.co.za with your name, the name of your
fitness buddy and the answer to this easy question:
Name one of the Adventure Boot Camp
brand ambassadors.
*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

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 dont 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
white answer; however, many

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 its 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 dont 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.
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.
GERM MARKETPLACE
oing to the gym when sick is a lot like going into work when
youre contagious. Sure, it shows youre committed, but it infects
everyone else, having a far larger impact than would have otherwise
been the case. Its not just breathing in the air thats the problem. The
equipment, hand rails, handles, dumbbells it could very easily become
a marketplace for sneezed or coughed out bacteria and germs that have
been transferred from mouth to hand to lat pulldown bar.
Look, lets not be nave, we all ingest all sorts of bacteria and germs
daily, which is part of human existence, but we dont want the place where
we work out to be a hub for rampant flu infection. If the infectious people
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.
BASHING THE
IMMUNE SYSTEM
fter a training session our

metabolisms are not at rest. A
whole host of metabolic processes
are taking place to bring the body
back to a state of homeostasis.
These processes require energy and
a decent level of health and optimal
function. Being sick means that your
body may well be trying to fight off
an infection, while also trying to deal
with stress hormones and waste
products produced during exercise.
But it goes further than that. Training
in itself weakens your immune
system, and its the immune system
that needs to fight off an infection.
So, if youre sick to start with, the
inevitable result is clear to see.
Let's face the facts, training at
high intensities can suppress the
immune system. Strenuous exercise
increases the production of cortisol
and other stress hormones that
decrease the activity of your natural
killer cells, otherwise knows as T cells,
that fight the micro-organisms that
cause infections. Blood lymphocyte
levels drop, and therefore so does
your resistance to infection. As such,

the increased likelihood of getting
sick just as you finish your peak
training and start to taper makes
sense, says Hall. But what if you take
medications to treat the infection?
TAKING A CHANCE
hat is the usual pattern

of behaviour? We try
and hit the infection hard with
antibiotics and train through the
infection. This, of course, is after
trying numerous self-made home
and over-the-counter flu-busting
cocktails. The problem with this is that
the infection may clear; however, the
suppressed virus or infection may still
linger on race day. More so, the longterm effects of training on antibiotics
that we don't see or feel will remain,
continues Hall.
There have been numerous
research studies into the link between
antibiotic use and tendon rupture,
cardiac arrhythmias, decreased
athletic performance, diarrhoea and
photosensitivity increased risk of
sunburn and cancer. 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.
While its neither certain nor clear
that a viral infection will necessarily
lead to the mentioned outcomes if
accompanied by training, it is reason
enough to be cautious and rather
skirt with caution than with disaster.
COURSE
OF ACTION
o what should be done? Where

to from here, and what can we
do if were afraid of losing out on
valuable training time?
Firstly, if you have not been
screened to ensure you have no
underlying heart condition, it is
imperative that you undergo a stress
and an exercise ECG under supervised
conditions. Knowing that you have
a congenital heart condition lying in
wait will go a along way to making
your decision for you on how you
train, what supplements you use and
whether you risk training while sick,
says Hall.
Secondly, train with a heart-rate
monitor and know your resting
heart rate during each phase of your
training. This is so that, as you taper,
you can monitor your heart rate as
you wake up each morning and pick
up the signs of infection early. These
signs include a resting heart rate that
is 7-10 beats per minute higher than
your norm.
Thirdly, you should pay attention
to exercise volume, intensity and
rate of progression. In other words, a
properly researched and periodised
training programme that allows
for a slow and steady increase and
adaptation to training load and
intensity. Take into account exercise
and training history, allergies
and weather during pre-season
and in-season training, as well as
susceptibility to injury and stress

levels. A training log book will help
you to track not only training volume,
but fatigue levels during training,
food intake and general well-being
as well.
In other words, a smart, scientific
approach to your training will go a
long way in getting to know your
body and its response to various
stimuli. One of the consequences
of this is that underlying or early
detection of health problems may
well be spotted before they become
a more serious problem. In addition
to this, be cognisant that training
while sick is not advised, and by
sick we mean anything more than a
head cold. But even then you should
monitor your heart rate, fatigue
levels and reaction to exercise.
Listen to your body and rather be
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
105
PRENATAL LIFESTYLE EXPERT, AMY GRIFFITH, DEBUNKS MYTHS

AND FEARS, PROVIDES TIPS, TECHNIQUES, AND TRUTHS TO HELP
WOMEN HAVE A FIT, HEALTHY AND HAPPY PREGNANCY BY AMY GRIFFITH
BEN
F O R E F I TS
AND MOM
BABY
!
Prenatal fitness
BENEFITS MOM & CHILD
a
imperative to keep
nancy is not only
eg
pr
s
g
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ch
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se
t
fi
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n also bene
d healthy, but it ca
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mom-to-be fit an
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is is according to rec
that exercise
lifelong health. Th
, which determined
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dic
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the
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on
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molecular conseque
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tin
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during pregnan
to be more fit.
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
moms 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
exercise or simply dont know the

best way to go about integrating
fitness into their daily lifestyles
both of which undermine and
inhibit a pregnant womans
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 Griffithstar
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*:
Start now!
If a woman becomes pregnant and has not had a
structured fitness routine beforehand, she can
certainly start now and should since exercise
develops muscle tone, can help prevent gestational
diabetes, aids in digestion and can help lower blood
pressure. Just be sure to begin with some gentle forms of
exercise. As the due date approaches, remaining active can also
encourage the baby to move into proper position for birth. Even
activity as simple as walking is hugely beneficial to a pregnant
woman. She can even run, bike, dance and strength train as long
as it still feels safe for her body. Whatever modality of exercise she
decides to engage in, it is always of utmost importance that she
listen to her body and recognise individual limitations.
EXERCISE TO RELEASE
ENDORPHINS
CARDIOVASCULAR
EXERCISE IS OKAY
Exercise not only has countless

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.
The old theory of not allowing

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.
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
second and third trimester will mainly
be working her transverse abdominus,
which wrap from front to back like a
corset, as well as the obliques. Keeping
these muscles toned and active will help
them to return to their pre-pregnancy
state far sooner.
Abdominal exercises during
pregnancy can also reduce the risk of
abdominal separation, which can lead
to other physical ailments. Beforehand,
be sure to research the safest types
of abdominal exercise for the various
trimesters and execute them with
proper form.
ABDOMINAL BRACING
106
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
your spine. Hold for 6 counts and relax for
2 counts. Repeat.
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
encourage you to slow down and
even accept the temporary fitness
limitations. This is a key lesson to
reiterate throughout pregnancy
and can help to keep the pregnant
woman safe while exercising. Some
mantras are, I accept,I trust, and I
am strong. These positive reminders
carry throughout the pregnancy and
the birth of the baby.
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
gaining strength and
flexibility, and finding
calm in moments of
stress; it also helps
slow down our busy
lives. Prenatal yoga is
also a very safe form
of exercise. Executed
with the use of props to
support the pregnant
woman as baby grows,
the mother can maintain
the standard yoga poses,
but in a modified way.

Prenatal yoga also
teaches the powerful
connection of breath and
movement, encouraging
the woman to let go
of tension trigger
points in her body.
All of these elements
combine to cultivate a
deeper understanding
of how the womans
body moves and what
she can do to relax in
MEDITATING CAN CONNECT

TO A MANTRA YOU SET OR
SIMPLY HELP TO QUIET DOWN,
CLEAR YOUR MIND, CALM YOUR
NERVOUS SYSTEM AND LOWER
YOUR BLOOD PRESSURE.
MASSAGE TO
RECOVER FASTER
A carefully delivered massage
from a prenatal massage
specialist can alleviate pain in
various parts of the body that can
be caused by too much physical
activity exercise and otherwise.
Massage stretches and loosens
muscles that become tight as baby
grows and the as the womans body
changes. Massage will also benefit
the pregnant woman as it relieves
tension. A pregnant womans low
back pain, headaches, sciatica
and swelling can all be eased by a
trained massage therapist. When
her body feels better she is able to
continue to keep herself healthy
with regular exercise.
Meditate to de-stress
When employed in
combination with a
fitness regimen, a
pregnant woman can
reap the rewards of
both physical and
emotional health.
Pregnant women
can quiet down fears
and release them
through the practice of
meditation. When the
mother lets go of fear it
opens her up to having
a positive pregnancy
and birth. Labour and
an uncomfortable
situation, both
physically and
mentally. Many of
the elements of a
prenatal yoga class
can be used by the
mother as she moves
through labour and
delivery, including
poses to ease labour
pains, breathing
techniques, and
meditation.
Find
calm in
moments
of stress.
delivery are certainly a

physical experience, but
many women say it is 90%
mental. Allowing oneself
to move inward and step
out of your own
way gives the
body permission
to do exactly
what it knows how to do:
birth baby! Meditation
enables the mom-to-be
to mentally surrender
while exercise gives her
physical strength and
confidence.
ABOUT THE EXPERT

Nationally certified Prenatal Yoga Instructor, Amy Griffith, is one of Americas
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 shes 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. Amys 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.
107
transformation
INSPIRATIONAL SUCCESS STORIES
E
V
E
I
H
C
A
&
E
V
E
I
BEL
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.
Apart from the

cystic fibrosis
doctors also
found that I had
pneumonia,
bronchitis, as well
as abscesses on
my lungs.
R
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.
108
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
ducts, intestines and bronchi, which
often results in respiratory infections.
Apart from the cystic fibrosis
doctors also found that I had
pneumonia, bronchitis, as well
as abscesses on my lungs. I had
to go for frequent physiotherapy
sessions to help my lungs recover
and improve my breathing. I also
suffered from severe asthma.
As soon as Jeanines parents
thought that they had her allergies
under control she would have
another setback, which invariably
BEF
Jeanine was plagued by allergies her whole life!
meant they would spend the

next few nights in hospital. When
she got older Jeanine was then
diagnosed with Scheuermanns
disease, a form of juvenile
osteochondrosis of the spine.
It affects your posture
drastically. A Scheuermanns
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 Scheuermanns
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 wasnt 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
ORE
Jeanine went into the working

world, where her manager, Jaco
Le Grange, encouraged her to
start running. The fact that
its very difficult for a person
with Scheuermanns 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.
Doctors
informed
me that I
would never
be able to
participate
in any kind
of sport,
and look at
me now.
a regular basis.
I felt great and
loved exercising.
Unfortunately
I had another
setback, which
made me extremely
weak following
another severe
allergic reaction to something.
Unfortunately we still had no idea
what I was allergic to.
GET SET, GO
She began her routine all over
Jeanine started slowly, with a
again, seeing numerous doctors
3km race as her first goal. I felt
to try and determine what was
fantastic after I finished that race.
wrong, but none were able to
It was then that I decided to train
diagnose her allergy. One course
for bigger races. She was soon
of new medication and drugs
able to completed a 5km, 10km and
followed another as doctors tried
then a 15km race. This gave me
to get the allergic reaction under
the inspiration I needed to e er a
control, but nothing helped.
21km race, which was a big goal for
At that point I was desperate
me. With her training going well
and wouldve tried anything.
she decided to aim higher and
I eventually ended up in a
entered a 28km race from
homeopaths office, where we
Witbank to Middelburg. Not
tried o boost my white blood
only did I reach my goals,
cells by drinking a remedy
but I demolished them. This
three times daily. However, a
instilled a belief in me that
year soon passed and she
enabled me to push even
still wasnt feeling better.
harder.
To make matters worse
Then, in 2011, Jeanine
her hair started to fall
started to look for a new
out at a rapid rate. My
challenge, which is when
docto s told me that
she began to gym on
I was going bald. So,
as you can imagine,
I s devastated,
Jeanine entered her first
particularly as my
IFBB show in 2013 and
long hair was one
won! I then went on to
of the few healthy
compete on stage in front
and pretty things in
of an audience of more than
my life.
3,000 people at the World Beauty
And then, just as
Fitness and Fashion (WBFF) show and I
Jeanine thought it
was in the top 10 call-out at pre-judging.
Jeanines amazing transformation was
couldnt get any worse,
complete when she went on to win the
developed eczema. The
overall category at the Mpumalanga
rash was so bad that
Provincial Championships and
people would stare at
managed to place seventh at the
my skin and ask why
National Championships. I was
it looked like that.
a whole new person, and my
I was at breaking
success started to influence other
po nt and would
areas of my life.
Im a stronger person after going

through what I did and never giving up.
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, its
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
it is involved in local inflammatory
immune responses. It also regulates
physiological function in the gut and
acts as a neurotransmitter. However,
it is also commonly found in certain
foods such as tinned and processed
foods, cheeses, wine and beer,
mushrooms, smoked fish, as well as
chicken and cold meats, among others.
It was a huge relief to finally
know what the issue was as I could
now take steps to control it. I
realised that it wasnt going to be
easy to avoid histamine, but I was
determined to try my best.
When we consume histaminecontaining foods an enzyme breaks
down the compound. However,
some people have low levels of
this enzyme, which means theyre
intolerant and may therefore suffer
from allergy-like symptoms such as
headaches, rashes, itching, diarrhoea,
vomiting or abdominal pain.
PLAN
The first thing I did was get a
nutritional and exercise programme,
which improved my lifestyle
drastically. In fact, within just
two weeks I felt so much better.
Thats when I got back to my
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
goals. I wanted to step on stage

and participate in an IFBB Bikini
competition.
Jeanine approached Jenine
van der Merwe, a previous USN
Face of Fitness finalist, to start a
business, which she agreed to. We
soon launched J&Jnine and as our
business grew we evolved to become
Ravenbodies. Jenine has since left
to spend more time with her family
and focus on her fitness career,
but Ravenbodies has continued to
grow. We are now a family, all of
whom motivate and help each other
to reach our goals. The results we
have achieved to date have been
outstanding!
Having overcome numerous
challenges to get this point,
Jeanine has learnt many valuable
lessons along her journey, not
least of which is the importance
of a healthy, active lifestyle. If I
dont follow my eating and exercise
programme my body suffers. But
this experience hasnt only changed
me on the outside. Im a stronger
person after going through
what I did and never giving up.
It was really hard at times, but it
is the tough times that define a
persons will and character. Thats
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!
109
gain
s and lead to weight
m
is
ol
ab
et
m
r
ou
ow
habits that work to sl
Avoid these everyday
G
N
I
W
O
L
S
E
R
U
WAYS YO BOLIS
YOUR META
BY MELANIE HEYNS, Features writer
There are certain things most of us do every day,

often without thinking of them, which work to slow
our metabolisms. To find out if youre self-sabotaging
your efforts and limiting your potential to burn more
fat and lose more weight each day, here are eight
important things to consider...
A LACK OF SLEEP
A lack of sleep has a direct impact on our hormonal (endocrine)

system, particularly three very important hormones that affect
our metabolism and our ability to lose weight cortisol, ghrelin
and leptin. Of particular importance, these hormones regulate fat
metabolism and fat storage, as well as our appetite. For instance, when
we dont get enough sleep we produce more cortisol, which not only
increases fat storage, but also influences where that fat is stored.
Another hormone that is affected in this way by a lack of sleep is
ghrelin, which regulates hunger. Leptin levels, on the other hand,
decrease, and this hormone is needed to suppress our appetites and
moderate our bodys energy balance. As a result we tend to eat more
and store more fat when were sleep deprived. Studies now show that
as little as a week of poor sleep quality or some degree of sleep
deprivation can result in weight gain.
NOT EATING ENOUGH
While we need to cut calories to lose weight theres a fine line

between creating a negative calorie balance and starving your
body. Someone who diets on a severely calorie-restricted diet
will force their body into survival mode as their 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 its more likely that your
body will preferentially store fat to try and counteract the effects
of the severe calorie restriction.
SKIPPING MEALS
Every morning its a mad rush to get showered, get
dressed, get the kids ready for school and then fight
your way through traffic to get to work. This often leaves little or no
time for breakfast, so you skip it. However, skipping a meal, particularly
breakfast, will deprive your body of much-needed calories for the day.
This causes your body to overcompensate for lost calories at the next
meal, which means youll also be more likely to make unhealthy
choices because youre 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 its very important
that you never skip a meal, especially breakfast.
YOURE DEHYDRATED
What many people fail to realise is that
your hydration levels directly affect
your metabolism as your body needs
water for important metabolic
processes to occur. As such ,your
metabolism slows down when youre in a
dehydrated state. A lack of water also
severely limits your metabolic engine
your muscles from metabolising
energy substrates, including fat. We also
often confuse hunger with thirst. This
means we tend to eat instead of drink,
which can lead to weight gain. Ideally
we should all be drinking 810 glasses
of water a day. Another tip is to also have a glass of
water before each meal so you dont overdo it and eat
too much.
ED CARBS
EATING REFIN rbs will help to down-regulate insulin
d ca
s fat
Ditching the refine
governs your body
in hormone that
re
tu
fea
HF
LC
r
ou
production, the ma
more about this in
ad
(re
al
e
ns
tur
na
po
re
res
storing
se carbs for mo
when you swap the
bre
fi
ur
yo
se
rea
on page 76). And
inc
l also
d vegetables youl
abilities.
sources like fruits an
bodys fat-burning
ur
yo
e
nc
ha
en
n
pushes our
it
bre
intake, which ca
fi
e
when we consum
t
tha
nd
fou
o found
s
ha
Research
The same study als
abilities up by 30%.
nt of weight.
ou
am
st
lea
bodys fat-fighting
the
most fibre gained
the
ate
o
y.
wh
da
n
a
me
that wo
to 25g of fibre
all be consuming up
Ideally we should
When buying chicken

to get your dose of
protein, make sure its
free-range and in this
case BREAST IS BEST!
INSUFFICIENT PROTEIN
ONLY DOING CARDIO
While aerobic exercise is the most effective at burning

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
to meet your basic physiological demands you need to include
weight or resistance training in your programme. Cardiovascular 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
the while burning more calories during the process.
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.
CONSTANTLY SITTING
Our modern lives dictate that the majority of us now have desk
jobs, which requires that we sit for most of the day. We then climb
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
Orders to
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54

IN YOUR GYM BAG

SUPPLEMENT YOUR SPORT

34 CROSSFIT REGIONALS 44 FOOD SWAPS

GERMS IN THE GYM

BROCCOLI BERRY DELIGHT

EATING RAW IN WINTER

BCCAS FOR FAT LOSS

SOWING THE HEALTH SEED

LOSE THE FAT

TRAINING WHEN SICK

Y TRAINER IS MILITANT. SHE

PG 76 #LCHF: A healthy dose of

PG 54 Shoulder workout: Fitness model

fitness Magazine South Africa

On the Dot, No 2 Herb Street,

FOR SUBSCRIPTION ENQUIRIES

(031) 714 4700

No liability is assumed by The Maverick Publishing

HEALTH, NUTRITION, WELLNESS

RAW HONEY ALSO

CHICKPEAS are a healthy

1.2g of protein and 2.6g of

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

DO YOU SUFFER FROM MENSTRUAL CRAMPS?

BY MELANIE HEYNS, Features Writer

Replace refined carbs with one-cup servings of natural diuretics

Get an effective body-shaping workout in

The EMS technology is easily adjustable to individual

Eat spicy foods or foods that

FIGHT FATIGUE WITH A DAILY DOSE OF

PRETORIA TO HOST MISS SA FITNESS XTREME

include an exhibition, showcasing

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

vegetables as they have

RECHARGE YOUR FEET

Recharge Your Feet contains herbal extracts, essential oils and

SUPERGUARD YOURSELF THIS WINTER

many different cultures to combat

SuperGuard also contains copper,

Events & stuff

A HEALTH AND FITNESS LIFESTYLE

BY MELANIE HEYNS, Features Writer

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

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The Original GetFit Challenge is a 12-week results driven

An eating plan is given that include Biggest

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