July
August ‘14
THIS ISSUE...
32 IN YOUR GYM BAG
Our top gym-wear choices
64 INSECURITY
Unshackle your mind to live
36 BIKINIBOOTS
The evolution of a fitness brand
victoriously
38 CHEAT MEALS
Is it really worth including them?
66 SUPPLEMENT YOUR SPORT
The right product to boost
performance
42 COVER GIRL
We catch up with NPC champion
and USN athlete Bella Falconi
70 IS YOUR SCALE STUCK?
Possible reasons why you’re not
dropping the pounds
44 SWITCH IT UP
Cut calories with these simple
food swaps
34 CROSSFIT REGIONALS 44 FOOD SWAPS 90 FITNESS MODELLING
Get noticed to kickstart
your career!
50 BOOST IMMUNITY
Simple ways to give your
system a boost
94 EATING RAW IN WINTER
Finding comfort in the health and
vitality that raw food provides
54 SEXY SHOULDERS
Tiffany Gaston’s strong, shapely
shoulder routine
96 SOWING THE HEALTH SEED
All the health benefits of seeds
IN EVERY ISSUE
104 TRAINING WHEN SICK
Know the risks
6 EDITOR’S LETTER
A word from the editor
106 PRENATAL FITNESS
How it benefits mom and child
8 HEALTH NEWS
Health and nutrition info
108 REAL LIFE SUCCESS STORY
Overcoming an intolerable
12 NEWS AND EVENTS
Local news and events
situation
20 BEAUTY
Must haves
110 METABOLISM MAKEOVER
Avoid these everyday habits
22 FITNESS
EXPERT ADVICE
Your questions answered
Modelling
24 FIT TECH
The hottest tech stuff KICKSTART
YOUR CAREER
COVER IN THE FITNESS
42 MODEL INDUSTRY
Bella Falconi
Shot by Richard Cook 90
ED’S LETTER
YOUR FITNESS
MOTIVATION IN
fitness
www.fitnessmag.co.za
THIS ISSUE:
PUBLISHER SENIOR DESIGNERS
Andrew Carruthers Jane Horton
EDITOR Christian Nel
Tanja Carruthers ONLINE EDITOR &
MANAGING EDITOR FEATURES WRITER
Pedro van Gaalen Melanie Heyns
DEPUTY EDITOR PROOF READER
Devlin Brown Irene Stotko
ADMINISTRATION (Eagle-eyed Editing)
Kate Rodney
M
Y TRAINER IS MILITANT. SHE
DOESN’T TAKE ‘NO’ FOR AN PHOTOGRAPHY
ANSWER AND DEVIATING PG 76 #LCHF: A healthy dose of Cindy Ellis, Pure Photographic, Richard Cook,
FROM HER PLAN IS NON-NEGOTIABLE. realism amidst all the hype. James Patrick
RECENTLY (ALTHOUGH, IT FEELS MORE CONTRIBUTORS & ADVISORY
LIKE CONSTANTLY) I STARTED UPPING THE Mario van Biljon, Wilna Appel, Angelique van der
WEIGHTS I USE DURING TRAINING, ALBEIT Linde, Charlene Warwick, Nadine du Toit, Vanessa
IN SMALL INCREMENTS. Ascencao, Lisa Raleigh, Julia Lamberti
Doing a goblet squat with 20kg and pushing
max reps was tough enough, so when she ADVERTISING SALES
told me to step it up to 24kg I felt like it was Brian Verster
impossible. I thought: “How can she expect me brian@muscleevolution.co.za
to push out 10 reps with a heavier weight when I 082 924 5284 | 011 791 3646
barely manage 10 reps on something lighter?”
I immediately started thinking her request
(read command) was counterintuitive. Thoughts
PG 54 Shoulder workout: Fitness model
such as “I’m going to aggravate my injury and Tiffany Gaston shares her strong,
I’ll be back to square one” shapely shoulder routine. fitness Magazine South Africa
“THE FEAR OF rushed through my mind (for THE PUBLISHER
AGGRAVATING MY those of you who don’t know, The Maverick Publishing Corporation
INJURY HAS HELD I underwent surgery in mid- Postnet suite 99, Private Bag X8 North Riding, 2162
BACK PROGRESS I 2013 for a hip impingement. Head Office: +27 11 791 3646
Fax: 086 660 4761 E-mail: info@fitnessmag.co.za
COULD HAVE BEEN Recovery time: 9 months). www.fitnessmag.co.za
MAKING. I’VE As I fought back these Unit 21, Block F, Lifestyle Riverfront
FOLLOWED THE feelings amidst the threat Office Park, Bosbok Road, Randpark Ridge, Gauteng
PRESCRIBED of imminent failure, for fear
TRAINING TO of her disapproval or her
judgement, her head tilted DISTRIBUTION
STRENGTHEN MY On the Dot, No 2 Herb Street,
and she raised an eyebrow.
BODY, BUT I NEG- New Doornfontein, JHB, 2139
“You’ve already told yourself PG 34 CrossFit review: Journey into
LECTED TO FOCUS you’re going to fail, haven’t Tel +27 11 4015880 | Monice Kruger
the world of competitive CrossFit.
ON MY THOUGHTS. you? Your mind is your
IT’S A YEAR LATER strongest muscle and you’re FOR SUBSCRIPTION ENQUIRIES
RNA SUBSCRIPTIONS
AND I NOW REALISE not giving it the opportunity
#FITNESSMAGSELFIE Tel (011) 473-8700
THAT THE ONLY for a great workout. How
THING STANDING about applying yourself Every Monday we introduce a new theme for
BETWEEN ME AND rather than settling for our weekly selfie competition. The winners Printed By (031) 714 4700
are chosen on Fridays and displayed on our
MY IDEAL FITNESS something less.” Instagram (fitnessmagsa) account. Here are
LEVEL IS ‘ME’.” Sigh. “Let’s do it” I said. It’s some of the winners.
now a month later and I’m
squatting with a 32kg kettlebell.
To improve we have to constantly challenge No liability is assumed by The Maverick Publishing
Corporation, Muscle Evolution (and M.E’s Fitness) nor
ourselves. It doesn’t have to only be a physical any of the authors of the information provided in this
challenge though. We also need to challenge publication. The Maverick Publishing Corporation
ourselves mentally because, most of the time, cannot be held liable for any advice provided in this
publication. The information published in this magazine
our thoughts and fears are what stand between should not be considered as medical advice, please
failure and success. Your mind really is your consult a registered doctor. The Maverick Publishing
strongest muscle, and it’s only when you spend Corporation shall not be liable for any unsolicited mate-
rial, nor photographs or manuscripts submitted to our
time flexing it that you’ll make your most publication office. The Maverick Publishing Corporation
notable achievements. reserve the right to reject any advertising without
Stop saying “I wish” and start saying “I will”. notification, and will not publish any editorial material
nor advertising that we feel does not comply with our
readership audience.
Tanja
All Stock photography via www.dreamstime.com &
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Health news HEALTH, NUTRITION, WELLNESS
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2 THE BLOOD SUGAR SOLUTION
By Dr Mark Hyman
In The Blood Sugar Solution, Dr Mark
Hyman reveals that
the secret solution to losing weight and
preventing
diabetes, heart disease, stroke, deme
ntia and cancer is
balanced insulin levels. Dr Hyman descr
ibes the seven
keys to achieving wellness - nutrition,
hormones,
inflammation, digestion, detoxification
, energy
metabolism, and a calm mind – and
explains his
PLANET FITNESS LAUNCHES revolutionary six-week healthy-living
programme. With
advice on diet, green living, supplemen
LES MILLS RPM CLASSES medication, exercise, and personalisin
ts and
g the plan for
optimal results, the book also teaches
Planet Fitness has launched another Les Mills class readers how to
called RPM across 15 clubs. maintain life-long health. www.kalah
ari.com R351.51
RPM is an indoor cycling results. The benefits of RPM
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to the rhythm of powerful music
across a range of terrains. The
fitness, fat loss, toning and
shaping legs, hips and buttocks,
3 5 LBS IN 5 DAYS
By Jason Vale
RPM instructor leads the pack increased leg strength and Lose at least 5lbs in five days with Jason
Vale’s newest,
through a journey choreographed muscular endurance, with up to easiest and most effective juicing progr
amme ever.
to inspirational music that 600 calories burnt during a normal Jason Vale, aka The Juice Master, is the
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incorporates different riding 45-minute class. A new RPM class for turning around the lives (and diets)
of celebrities and
positions and speeds to suit the is released every three months top athletes from around the world. In
this book he
terrain. Les Mills training is based with new music and choreography. shares a new programme to reshape
and reinvigorate
on the successful ‘group effect’ Visit www.planetfitness.co.za your body in just five days. Lose the weigh
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THE ORIGINAL
GETFIT CHALLENGE
The Original GetFit Challenge is a 12-week results driven
programme geared to get you into the best shape of your life.
Originating in sessions are run by online, a unique feature
Durban in 2008, the trainers who monitor which sets GetFit apart
challenge continues correct form and from other fitness
to change bodies and encourage participants challenges. Participants
lives. Participants to ensure optimum can also win cash and
are trained in group results are achieved. prizes in categories
sessions and are also An eating plan is given that include Biggest
assessed on their to everyone who signs Transformation in under
eating habits to help up and this encourages 40, over 40 and over
them make healthy participants to adopt 50 age groups, Best
and positive lifestyle a simple healthier Physique and Fittest Male
changes.Sessions way of eating to help and Female. GetFit Jozi
include a combination them reach their opened in 2012 and is
of cardio and weight goal weight. Qualified currently into its seventh
training exercises professionals offer successful challenge,
aimed at increasing nutritional advice to with GetFit Port Elizabeth
fitness levels and participants throughout currently on challenge
improving muscle the Challenge. All three and GetFit
strength or tone. The participants can easily Pietermaritzburg hot on
track their progress their heels.
For more info visit www.getfitchallenge.co.za or
call 0861 FIT FIT (0861 348 348).
FITPRO
COURSE DATES
VIRGIN LAUNCHES
POP FIT FOR MOMS
JOHANNESBURG Pop Fit is Virgin Active’s exclusive pre-
• 12 July: Boxing workshop and postnatal exercise class for moms.
• 19 July: CPR and choking Pop Fit ensures that moms exercise in a
• 19 July: Plyometrics small group and receive expert attention
workshop from qualified instructors, plus all the
• 26 July: Sports massage benefits that come with exercise at this
course
special time – more energy, better sleep
• 21 July: National Certificate
in Fitness (full-time) and higher spirits. Designed by Lee Archer
• 2-3 August: Kettlebell from the Institute of Fitness Professionals,
Ballistics course this specialised exercise programme is
• 7 August: Exercise science based on the latest research regarding
course exercise and pregnancy, which shows
• 16 August: Foam roller that a low to moderate intensity strength
workshop programme is safe, even for fitness novices,
CAPE TOWN
provided mom gets the all-clear from her
• 26-27 July: Kettlebell
Ballistics course doctor. For more info or to purchase 8 or 16
sessions visit www.myvirginactive.co.za.
EVENTS & STUFF
NEW SWIMWEAR RANGE PROMOT
ES
CONFIDENCE IN WOMEN
EVENTS CALENDAR
Photo by Cherie Vale / Newsport Media
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SHOULD YO
COMPETE?
TAMMY DREYER
(Nee Jackson)
THE RIGHT APPROACH
is an IFBB pro Before you set out on your journey
athlete and to the competitive Bikini stage it’s
the founder of important to keep these guidelines
Kini-Girl Inc. an in mind if you want your experience
online training
to be a healthy, beneficial one. This
and coaching
academy for bikini is only possible when your prep is
athletes. (www. done intelligently, with sufficient pre-
kinigirl.co.za) preparation, contest preparation and
recovery planning. When this platform
has been established then these are
just a few of the benefits you will gain
MY PERSPECTIVE? from competing in a Bikini contest: minded men and women. You’ll be maintain a healthy, lean body in
As the 2014 competitive
amazed at how many wonderful the long-term, and may even set
season gets into full swing a 1. THE ULTIMATE people you’ll meet backstage while you up for further improvements
number of fitness mag readers MOTIVATION getting ready to go on stage. Most down the line. Your before and
will undoubtedly be toying Registering for a competition and competitions also attract the brands after pictures will also motivate
with the idea of stepping on setting a date will help keep you and companies that support the top others to follow in your footsteps
the Bikini stage for the first motivated to train and eat properly. athletes, which will offer you a fun and chase their dreams as well.
time. This in itself can be a When you set deadlines you also force and exciting platform from which to
daunting prospect. However, yourself to actually plan and strategise network. This may offer potentially 5. THE ULTIMATE
there has also been a fair how you will successfully accomplish interesting opportunities. And if you CONFIDENCE BOOSTER
amount of controversy around your goal. You’ll also realise that the have aspirations to enter the fitness The confidence you’ll gain by
the health risks associated difficulties that accompany contest modelling industry, competing is a competing is by far the most
with competing of late, due preparation are only temporary. Your sure-fire way to build your profile compelling reason to go for it.
mainly to the severe dieting the big day to shine will come and the and potentially get noticed. And, by You will amaze yourself during
resultant metabolic disorders lessons you learn will last forever. the way, you don’t have to win to your journey to the stage as you
that often accompany the
get noticed. Jamie Eason is a great religiously train and eat to help
more extreme practices some 2. KEEPS YOU example. While there are ‘bad apples’ carve your curves. I promise that
girls choose to follow. This is ACCOUNTABLE in every industry, the great majority you’ll also be pleasantly surprised
often enough to influence the Committing to a date and telling of the people I have met are fantastic with the new-found swagger
decision of anyone who was still others about it will hold you and prove to be amazing life-long that accompanies action; the
undecided at this point. accountable. This will drive you to stick friends too. pride that accompanies doing
However, from my experience,
to your commitment and to never the things that most others
when it’s done correctly competing
give up, even when confronted with 4. THE FINAL PRODUCT wouldn’t dare. By taking on the
as a Bikini athlete offers numerous
the natural resistance to the mental While you won’t be able to sustain commitment to do something
health benefits, for both body and
and lifestyle challenges that plague your stage-ready conditioning that you thought you’d never
mind. I feel that many of the sport’s
all athletes. It’s in our nature to not you’ll certainly enjoy and be proud achieve will also boost your
critics and detractors either don’t
want others to see us fail, especially of the incredible transformation confidence in other areas of your
fully understand the sport or have
after we’ve said that we’re going to do you’ve made. And here’s the really life. Hopefully the experience
had a bad experience with extreme
something. There are many people good news: after a competition will help you to finally realise
methodologies and/or unethical
who will help to hold you accountable your body will be transformed by that you’re capable of achieving
coaching. That is why I would like to
in this regard - your coach, team, the lean muscle you’ve gained anything you set your mind to.
share the many reasons why I feel
family and friends. If that isn’t enough through all the training and With your hard-earned sense of
that 2014 should be the year you
you could also get a bit more extreme healthy eating, which will only self-confidence and self-respect
choose to compete as a Bikini athlete.
and make a public pronouncement serve to enhance your natural you’ll also be more empowered to
via a personal blog or on social media curves and physique. The healthy take on any new challenges that
stating your goals and committing habits that were forged in the come your way.
to achieving them. process (as long as you are This column was adapted from
willing to continue a baseline of Tammy’s blog, which can be found
3. BUILD A healthy eating and training) will on www.kinigirl.co.za. Check it out
NETWORK also prove beneficial in the long for more insightful opinion, tips on
When you become a competitor run. These structural and mental dieting and training, and advice on
you enter a dynamic and rapidly improvements will help you competing.
growing industry run by like-
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health advice
Your training questions answered by Mario Van Biljon
1) YOU’RE EATING TOO MANY CARBS
Most people, especially those with a history of being overweight,
are likely insulin resistant to some degree. This means they have a
WINNING QUESTION
poor tolerance to carbs and are simply not physically active enough to be able to
STICKY WEIGHT ISSUE eat that many carbs. If you want to get lean then cutting carbs is usually one of
the first and most important steps you need to take. That doesn’t mean you can’t
have any, but you need to make smart choices. Any carbs you do eat need to be
consumed at the right times as well. The fruit juice, fruit, bread, pasta and spaghetti
you are eating should all be moderated in favour of more fibrous carbs (vegetables
and salads) and lean proteins (chicken breast, ostrich, fish, egg whites, whey
protein). (Read more about this in our #LCHF feature on pg 76 - Ed)
Q
AT THE WRONG TIME
doing a B. Psychology F\FOLQJVSLQQLQJDHURELFVVWHS If you’re above 20% body-fat, which I’m sure you are, then pretty
degree. I’ve been DHURELFVDQGNLFNER[LQJ,QWHUPV much any time of the day is the wrong time for too many carbs. In this case
overweight all my life, RIP\HDWLQJKDELWV,KDYHFXW I would recommend sticking predominantly to vegetables and possibly some
EXWGXULQJP\¿UVW\HDU VXJDUDQGVRGDIURPP\GLHW potatoes, oats or sweet potatoes after training. When you get down to 15% body-
DWXQLYHUVLW\,GHYHORSHGGHSUHVVLRQ ,GULQNJUHHQWHDDQGURRLERV fat you should be able to increase the amount of carbs in your diet slightly.
DQG,ORVWLQWHUHVWLQGRLQJDQ\WKLQJ UHJXODUO\ZLWKQRVXJDURIFRXUVH
due to my body image. I joined DQGKDYHDFXSRIIUXLWMXLFH 4) YOU MAY BE EATING TOO MUCH FAT
J\PLQODWHEXWLWZDVRQO\ HYHU\QRZDQGWKHQ0\PHDOV Don’t assume that if you cut carbs then you’re good to go and that
after June 2013 when I became ZRXOGLQFOXGHRDWVLQWKHPRUQLQJ there’s nothing else to worry about. You can’t neglect paying attention
GHWHUPLQHGWRORVHWKHZHLJKWDQG ZLWKVRPHIUXLWDQGSHDQXWEXWWHU to your dietary fat intake and expect to magically end up lean and toned – that’s
WRNHHSLWRIIIRUHYHU,ZHLJKHG EXWQRPLONDV,¶YHFXWLWIURPP\ just not going to happen. Fat contains nine calories per gram and, at the end of
NJZKHQ,VWDUWHGP\MRXUQH\DQG GLHW,PD\KDYHDVHUYLQJRIIUXLW the day, your total calorie intake still matters. If you’re eating more calories than
you burn each day you’re never going to achieve your goal. Aim to derive up to
E\$XJXVW,ZHLJKHGNJ RUYHJDVDVQDFNIROORZHGE\
15-20% of your calories from healthy fats like fish, game, omega-rich eggs, olive
+RZHYHU,QRZIHHOWKDW,¶PVWXFN IRXUVOLFHVRIEUHDGDQGWZRIULHG
and flax seed oils, among others. Just be careful about consuming too much
DWWKLVZHLJKW,QWKHSDVW,RQO\ HJJVZLWKFDQRODRLO6XSSHUZLOO dietary fat thinking that low carbs automatically leads to fat loss.
SHUIRUPHGFDUGLREXWKDYHVLQFH EHVSDJKHWWLRUULFHZLWKFKLFNHQ
FRPELQHGWKDWZLWKLQWHQVHZHLJKW 3OHDVHKHOSPHPRYHRIIWKHNJ
WUDLQLQJDORZHUDQGXSSHUERG\ mark! Janetine 6) YOU’RE NOT EATING ENOUGH PROTEIN
Let’s assume you have a lean bodyweight of 65kg. Most ‘experts’
would agree that you should look to consume at least 100–130g of protein
per day. Each 100g of lean protein from sources such as chicken or fish generally
provide around 20g of protein. This puts into perspective the amount of protein-
A
Congratulations on consistency and sufficient intensity, your
your efforts to date. exercise programme looks well suited rich foods you need to consume each day to achieve a daily derived protein
A 23kg loss in weight to your goals. Your diet, on the other intake of 100–130g. Many ladies freak out when you tell them to eat larger protein
portions at each sitting. However, when you break down the numbers and reveal
is commendable and if hand, looks like it can do with a few
just how many calories you’re eating, bearing in mind protein supplies only four
you’ve come this far I have no doubt improvements. Based on the dietary
calories per gram, it should allay your concerns. If you had 200g of fish or chicken
that with continued determination information you have provided, there three times per day, that would only supply around 120g of protein. That’s only 480
and persistence, coupled with a are a few basic mistakes that I think total calories. You will find that when you eat a sufficient amount of lean protein
little dietary advice, you can go all you’re making which, if corrected, will you’ll end up having an easier time getting lean than those who don’t.
the way to achieving the body you help you to move off the 75kg mark and
desire. Provided you’re training with in the direction of your goal weight.
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you’re ready to train within three from your Mac or PC quickly and quick tap to switch tracks or Each time the data is y.
wirelessly transmitted
minutes of charging, which easily. The multi-format playback switch folders with a longer hold. your free, secure Within to
gs account it’s made
delivers up to 60 minutes of use means the device is compatible In playlist mode, a quick tap available via the dedicat
ed web and mobile
and a full charge can deliver up with MP3, WMA, AAC or L-PCM changes songs, while a tap and apps (iOS and Android
). The app instantly turn
to eight hours of constant play. music files, and with 4GB of hold changes the entire playlist. your data into easy-to s
-read graphs that sho
trends and showcase w
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 they’re 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.
muscles
THE MOVE: targeted
Primary: Quadriceps
PISTOL SQUAT (upper thigh)
Secondary (synergists
(A.K.A. SINGLE LEG and stabilisers): Glutes,
hamstrings, adductor
SQUAT) magnus, calves (soleus
and gastrocnemius),
Starting: Stand with your arms erector spinae, abs
(obliques, rectus
at your sides. Balance on one leg abdominis), iliopsoas,
with the opposite leg extended tensor fasciae latae.
straight forward and as high as
possible. Stabilise your ankle and
keep tension throughout your
body.
what it A powerful bodyweight exercise that targets your
legs and core stabilisers to help build functional
works strength and blast calories.
THE MOVEMENT:
BEGINNER – The free leg can be positioned behind the
Squat down as far as
supporting leg and you can hold the wall or a solid structure to
possible while keeping
perform an assisted single leg squat. A horizontal bar can also
the ‘free’ leg elevated
be used as support when executing a proper pistol squat.
off of the floor. Press
INTERMEDIATE – Perform the pistol squat with your back resting
back with your hips and
against a medicine ball positioned against the wall for support.
squat all the way down
ADVANCED – Add resistance in the form of a kettlebell or
so that your glutes reach
dumbbell.
the Achilles of the bent
leg at the bottom of the
movement. Drive up by
extending the knee and
hip of your supporting
leg pressing and driving
your flat foot into the TIP:
ground. Return to the
upright position and The knee of the
repeat for the required supporting leg should
reps before continuing point in same direction as
with the opposite leg. the supporting foot.
TIP:
Keep your back
straight as you
descend into the
MY RAVENOUS APPETITE
Q
I’m a 28 year old magazine as I’m really eager to day and drink a soy protein shake
female. I recently have a healthier body, inside and after training, but I then want
started watching what RXW+RZHYHU,¿QGWKDWDVVRRQ to eat everything in sight. Is this
I eat and started doing as I start training regularly my normal? Am I possibly not getting
the different training appetite tends to go through the enough of something, which is what
programmes included in fitness roof. I have 5-6 small meals a makes me so ravenous? Heidi
A
when following a juic ng diet for a Time your meals: I like consist of fruits and • Oranges have a high
should experience is week or so to cleanse their bodies and to eat an apple after cruciferous vegetables. fluid content and are a
that for optimal health prompt that initial (often substantial) training; I find that it Curb the carbs: Spikes low-glycemic fruit.
and fitness, not a large weight loss. They then get back to a lifts my blood sugar in blood sugar can leave • Air-popped popcorn – it
pizza with all the toppings! healthy and balanced eating plan that levels and assists with you feeling hungry, or fills you up because it’s so
People often experience severe creates a smaller calorie deficit (when immediate cravings. craving more sugar. ‘bulky’ but has no calories.
hunger while dieting, particularly Protein shakes: Reduce the amount of • Beans have a good
combined with their exercise plan) to
those who exercise intensely, If your shaker bottle has starch in your diet, and combination of fibre and
ensure sustainable weight loss and
replaced your knife and avoid sugar as far as protein.
even if the diet is healthy and diet adherence. fork, take note: solid possible. • Almonds are ener y-
balanced. Typically, people who And that’s probably where your protein meals are more Control lifestyle dense, but also mak
struggle with persevering on a challenge lies – getting a better effective at suppressing factors: Stress (mental, you feel full. Just cont
calorie-controlled eating plan balance between your calorie intake hunger than liquid psychological or portion sizes.
have problems with managing (from eating) and your calorie ones. Rather use well- physical) can increase • Salad before a meal helps
their appetite and achieving expenditure (from exercise and daily formulated supplements your appetite and may to fill you up, but be
satiety as they’re generally more activity). Your ravenous appetite for the right occasion lead to comfort or of oily salad dressings.
sensitive to hunger signals. – immediately after your binge eating.
may indicate that your deficit is too
workout or before bed Choose foods that
Thankfully certain foods, habits large, which makes sticking to your
for instance. quell hunger: Nutrient
and supplements can help to reduce diet really difficult. If you reduce Supplements: I take dense foods allow you
feelings of hunger, which will allow it you’ll continue to lose weight a natural appetite sup- to eat fewer calories or
you to stick with your weight loss (albeit at a slower rate), but you pressant to get through reduced food volumes,
plan. To answer your question about won’t experience the same degree those challenging days. but still meet all your
“getting in enough of something”, of hunger. I know, everyone wants A supplement may also nutritional requirements.
general feelings of hunger seldom results now, but this is a better, more help to balance any Foods with a lower
represent a deficiency in anything sustainable approach. deficiencies. energy density are also
other than energy. Cravings, on the However, any degree of a calorie
other hand, could signify a mineral, deficit will result in hunger. When MY RECOMMENDED SUPPLEMENTS INCLUDE:
vitamin or macronutrient deficiency, you reach your goal weight you • Garcinia cambogia – Controls calorie consumption by reducing
so pay close attention. can create a balance, but until then appetite and speeds up metabolism.
• Forskolin – Promotes the breakdown of stored fats for more energy.
To cope with the feelings of hunger you need to work on controlling
• Chromium picolinate – Can help to reduce insulin resistance.
associated with dieting and exercise, your thoughts and impulses – the • 5HTP – Converted into serotonin, a neurotransmitter that helps to
my clients follow healthy eating plans psychology of weight loss. That’s suppresses hunger.
that are sustainable. Severe calorie where it all begins and ends. You
restriction for rapid weight loss is control your body and your cravings; This issue’s winner has won:
neither sustainable, easy or even it’s not the other way around. While Thermodrine fat burner sponsored by JVL
healthy in many instances. However, that’s often easier said than done, Wellness & Lifestyle Centres and Myogenic.
some of my clients have had success start by taking small steps. Join our JVL Challenge today: www.jvl.co.za
www.legallyfit.co.za. For all the products
mentioned in this article please visit your closest
JVL outlet or ask about our national deliveries.
For more info visit
28 Stop by JVL for a full meal plan, training advice and supplements you can trust!
www.legallyfit.co.za.
JULY - AUGUST 2014 | www.fitnessmag.co.za For workout videos: “Angelique www.jvl.co.za and www.legallyfit.co.za
Van Der Linde” on YouTube.
DSPTTUcolumn WORD OF THE DAY
and pregnanc y:
rossFit ?
T H E Y B E M I X E D
AN In a study conducted at East to support the new life being created,
Carolina University in North Carolina, which results in an increased heart rate.
M
oms-to-be always ask: a group of 26 pregnant women who Accordingly, special care should
“Is it safe to exercise reported exercising three times a week be taken during training, CrossFit or
while pregnant?”. for more than 30 minutes per session otherwise, to ensure you move safely,
Most women are told that they found that they and their unborn correctly and efficiently. Your training
have to relax and rest as much babies had lower heart rates than should also change from trimester to
as possible during pregnancy, those who didn’t exercise regularly. trimester as your body changes, so certain CROSSFIT
even if they were highly active A second study gave a group of 60 exercises will need to be avoided. Training GUIDELINES FOR
before falling pregnant. Even pregnant women, who were 13 weeks intensity will also vary from woman to PREGGY BELLIES
today there are differing schools pregnant, a three-times-per-week woman as everyone is different, with FIRST TRIMESTER:
of thought, with most doctors weight training programme. A control differing training histories, levels of fitness Exercises on your back will be
advising that pregnant women tolerable until the 12-16th week.
group came in to stretch and talk and strength.
keep their heart rates below Most mothers-to-be will still
to the researchers during the same If you just started CrossFit and fell be able to do normal CrossFit
140bpm. time. Tests at 34 weeks found that pregnant your training should not exercises and can continue to use
However, recent studies now the unborn babies of the exercising involve any high intensity workouts their normal weights for training.
show that exercising while mothers had lower and more variable or advanced lifts. It’s essential that SECOND TRIMESTER:
pregnant won’t harm baby. In heart rates (a good indicator of heart a pregnant woman maintains their Lying on your back is no longer
fact, it can benefit both mom health). Their hearts also pumped strength, stamina and flexibility, and advised. Some movements will
and baby greatly, both during more blood with each beat than the gains only the weight that’s required for have to be swapped or altered.
and after pregnancy. control group moms. Another set of a healthy pregnancy. If you’ve been a Speak to your coach for suitable
swops. Don’t go inverted and
results suggested that the babies of CrossFitter for a while you’ll still have to
stay away from movements
the pregnant women who trained alter your programming to some degree.
WOMEN WHO EXERCISE where you could potentially fall.
experienced the health benefits from For the first 4-6 months your training Weights will have to be dropped
DURING PREGNANCY
these workouts up to the age of six. could remain relatively unchanged, but by 25-30%. Avoid Olympic
COULD:
Backed by studies like these it’s you’ll need to listen to your body. If it movements as form will be
• Limit weight gain and fat
clear that the best form of exercise for tells you to slow down or stop, do it. For compromised due to the larger
deposition belly. Keep on walking and
pregnant moms and their babies is a all pregnant women, if you can keep a
• Reduce discomfort combination of cardio and strength conversation up during workouts, then rowing as much as you
• Experience an easier, shorter and training, which is exactly what you’ll be safe, but as soon as you’re out can tolerate.
less complicated labour THIRD TRIMESTER:
CrossFit offers. Obviously a mother’s of breath and can’t talk you’ll need to
• Have more stamina during labour body goes through serious changes Decrease weights and reduce
reduce the intensity. the number and intensity of
• Decrease their susceptibility to during pregnancy and is therefore If, at any time, you experience workouts. Keep working out as
illness more vulnerable. As such, you discomfort, pain or irritation long as you are comfortable.
• Increase energy shouldn’t push yourself like immediately stop the exercise you’re Walking and rowing can be
levels before. performing and either replace it with performed as much as possible.
Important changes to consider a different movement or stop the Substitute movements where
include the release of a hormone training session altogether. you need to. Always stay
called relaxin, which makes hydrated and keep your heart
A FEW rate in check by keeping up
your whole body a bit ‘looser’,
REPORTED the conversation.
specifically your ligaments. This
BENEFITS FOR occurs to help baby move through
THE GROUND RULES:
• Stay well hydrated
BABY INCLUDE: the birth canal more easily during • Don’t let your core temperature go above 38.8°C
6LJQL¿FDQWO\ORZHUKHDUWUDWHV labour. However, this also makes you • Avoid ballistic movements
than babies of non-exercising more susceptible to joint injuries if you • Squat, but not below parallel
mothers exert too much force or exercise under • Avoid rope climbs and handstand push-ups
• Handles stress at birth better excessive load. A woman’s centre of • No max effort lifting
• Adapts to life after birth better gravity also changes as the weight • Replace box jumps with step ups
• Generally healthier at birth of her growing baby, the placenta • Never work to exhaustion
• Leaner at birth and stays leaner • Run and row until you can’t anymore
and amniotic fluid increases, which
as they grow • Scale workouts and replace movements if necessary
is all carried in the front of her body.
• Sleeps through the night sooner If you continue to move correctly and safely, under the guidance of a qualified
A pregnant woman’s blood volume coach, your risk of injury doing CrossFit while pregnant is no greater than any
• Decreased risks of cardiovascular and cardiac output also increases
other form of training.
and metabolic disease later in life
Note: Always consult your medical specialist before engaging in any form of exercise during pregnancy.
30 JULY - AUGUST 2014 | www.fitnessmag.co.za
S
PICK
TOP ss
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S
tep into just
about any
CrossFit
box and
CrossFit Regionals
you’ll on be
so
to distinguish
able
two FINDING THE FITTEST IN AFRICA
of Cr os sF itters
types
ar e there
– those who
t fit, im pr ov e
to ge
d
their health an
selves
challenge them
s, an d the
in new way
sF it athl etes .
Cros
everyone can benchmark their performance van der Merwe, arrived team. This is where the work
against the best in the world. The ultimate goal at Regionals on day 1 From left to right: we’d been doing on our
though is a ticket to the CrossFit Games, which Nicole Seymour, Celeste strength and weightlifting
feeling confident and Engelbrecht, Anneke De Beer
are being held at the StubHub Center in Carson, ready to compete. technique began to shine
California from 25-27 July. The Africa region is There were eight through. What was really
PHOTOS BY Anton Geyser
only allocated one spot each for the top male, events at Regionals this impressive was that we were all
female and team, which means competition for year. The teams decide consistent. We didn’t have one
the right to compete alongside the Fittest on which members compete massive lift that contributed to
Earth™ is intense. in each event, with the that total. Rather the guys and
“With the Regionals workouts released requirement that every girls who lifted were on par,
Wednesday, 8 May we had lots of time to team member must which increased the average.
prepare ourselves for the specific events. compete at least once a That’s when we started to drive
home our advantage.” Day 1
Where to from here: The winners of the ladies’, men’s and team categories will be
competing internationally in Carson, California 25 – 27 July. Stay up to date with Follow Celeste
@Beastess53
event news by following @fitnessmag or visiting www.fitnessmag.co.za
Celeste Engelbrecht performs
a pull-up during the individual
competition.
* 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
t
rld Charles Darwin’s concep
In our dynamic moder n wo cha nge ”
most adaptable to
that it is “the one that is the vant than ever. In this regard
that sur vives see ms mo re rele
JKDQHYROXWLRQ
VVLRQDOVKDYHJRQHWKURX
IHZDWKOHWHVDQGÀWQHVVSURIH
Ber nad ine Schwar tz.
on the same scale as The package includes a group yacht cruise!
F
rom her competitive career to her building. “The metamorphosis I experienced built a name for herself in the local industry
business, change has been the only was amazing as it wasn’t just my body that and started consulting with other athletes
constant in her life, and she now changed. I began to enjoy interacting with on a part-time basis in 2011. “I was running
stands at the precipice of her greatest other people and the way I perceived the my father’s engineering business at the
leap forward yet. world and the people in it changed too.” time, so I had to help those athletes on the
Coming from a distance running background When Bernadine finally stepped into a gym side. However, as more girls started asking
during her school days, where she was a self- for the first time, under Kevin’s guidance, she me for advice and I began to see how my
admitted introvert, Bernadine has transformed responded really well. “I started training twice clients were changing their bodies, and
her body, her personality and her life, and it’s all a day, doing cardio and weights, and started even winning shows, I decided I needed to
because of weight training... competing soon after.” follow my passion. I was also shocked and
“Before I started training with weights to prepare And the results speak for themselves. appalled at the advice most girls were get-
for my first stage competition I was an extreme Bernadine’s first show was the IFBB George ting, even bikini girls, so I wanted to change
introvert. I stayed to myself, never mingled and Kem Classic in 2009, where she placed first in the status quo.”
always found myself in my own personal competi- the Women’s Bodybuilding division. A change
tion with others,” she explains. “If I’m honest, I never in division at the 2009 IFBB Provincials saw BIKINIBOOTS IS BORN
really liked muscle either in those days.” her place second in Body Fitness, a feat she That’s when she launched BikiniBoots,
Then, in 2009, Bernadine’s husband Kevin, who repeated in 2010. She also tested her mettle a full-service training and advice
is the current president of IFBB Western Province, in other federations in 2010, securing first in consultancy for competitive athletes
introduced her to the world of body th r Athl ti line-up at the 2010 WBBF and anyone else who wants to change
Group boot camp classes get the ladies swe Provincial Cham onships, which she followed their life and body. “BikiniBoots is for
atin g up a storm! onal title in the same everybody, from the Bikini, Body Fitness or
division and federation. Bodybuilding competitor – male and female,
She went on to win the to the person who simply wants to look and
World Championship title feel good. Through my qualifications and
and was offered a pro card, experience I work with my clients during
but she declined it. “I had every step of the process to ensure success.”
some unfinished business Having carved out her path Bernadine
the IFBB and in 2011 and obtained a qualification as a personal trainer
2012 I placed first in the Body through the International Sports Sciences
ness division at the 2011 Association (ISSA), and coupled this with a
“We have IFBB Provincial Championships, personal fitness and nutrition qualification,
number of a then taking the Classic which she attained through Intec College.
female
clients who Bodybuilding title at the same “I’m also actively involved in the
simply wan nt the following year.” competitive fitness industry behind the
t to
lose weigh By this stage Bernadine had scenes as an IFBB committee member and
t.
36 JULY - AUGUST 2014
The package includes a photo shoot!
BERNADINE’S TRAINING SPLIT: cupcakes to the next training session to
Day 1 – Shoulders celebrate before we start prepping again. We
Day 2 – Legs will also sit with the girls to plan their season
Day 3 – Chest, biceps and triceps
Day 4 – Back and calves and make sure they peak at the right time
Cardio – Up to 40 minutes of before every season starts.”
interval training a day from 12
weeks out
A BIKINIBOOTS ANNUAL MEMBERSHIP
FITNESS BIKINI CONTEST DIET: PACKAGE INCLUDES:
Meal 1: Oats and Supashape • BikiniBoots clothing
whey protein • A photo shoot
Meal 2: Half a green apple, 20 raw
almonds • A group yacht cruise and breakfast
Meal 3: 80g ostrich biltong, half a • Posing practice
green apple • Schwartzkopf hair products
Meal 4: Hake, rocket, cherry
tomatoes, half an avo, balsamic
vinegar And the latest addition to her offering is a kid-
Meal 5: Tuna, sweet potato, 5 raw dies boot camp. “I feel really strongly that there’s
almonds too much inactivity and obesity among South
Meal 6: 1 tablespoon macadamia
nut butter 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
trial judge. I therefore combin while building strength, improving flexibility
my abundant, in-depth, first-hand experience and coordination, and building fitness. Classes y
and expertise in sculpting physiques to assist start in August. For more info visit “I believe the kes is
to su cc es
your attitude.”
my clients.” www.bikiniboots.co.za.
While 60% of her clients are competitors
working towards competitions across various THE NEXT CHAPTER
federations, she has continued to diversify Bernadine has also been working hard to
her business. “We have a number of female reshape her physique to take on a new division
clients who simply want to lose weight. I also in 2014. “After taking 2013 off I have changed
do online programmes and coaching for those my training and eating plan to create a physique
who aren’t based in Cape Town, and I’m even for the Fitness Bikini division. I have toned IF THIS IS
assisting a few international clients.” down a lot since my early days as a Body Fitness TRULY WHAT
This ensures that Bernadine’s weekly competitor through healthier living and eating
schedule is a busy one. with one-on-one a more balanced diet. I’m also trying my hand at YOU WANT
personal training sessions at an exclusive different types of training, like CrossFit.” TO DO, YOU
private gym, Bella Rosa Lifestyle Centre, in Bernadine has also kicked the hardcore
HAVE TO
the morning and evenings, group boot-camp body building supplements. “I only take a
classes for adults, and consulting in the multivitamin, Supashape whey, Supashape UNDERSTAND
afternoons and late Saturday mornings. L-carnitine, Supashape CLA, magnesium and THAT THERE
“We also do posing classes and host vitamin C. I also cycle the use of a fat burner
motivational talks before big shows.” every six weeks. I’ve also reduced my training
IS NO ‘OFF-
Bernadine says that despite the competitive volume, doing weights just four times a week.” SEASON’ WHEN
nature of the athletes there is no animosity. “My new goal is to stand in the IFBB Fitness IT COMES TO
“We all just get on with it and all have Bikini 35+ division in the shape of my life, with
mutual respect for what we all go through an eye on a pro card. I feel that would cap my
STAYING IN
to reach the stage. In fact we all help each comeback and complete my evolution in SHAPE.
other. And after a show we’ll all bring this sport.”
AT MEALS
THEY WORTH IT?
Y
ou cannot average, the successful from being toned and sporting
out-train a jam the almost successful, and that dream body comes
doughnut. That the toned from the not- down to diet, assisted by
may sound like a so-toned. Another, slightly intelligent, safe and effective
silly saying that triggers more direct way of saying training. However, it is
a smile, but there is no it is: “a toned midsection is discipline in the kitchen that
greater truism when it built in the kitchen” or “you remains the number one
comes to our nutrition. are what you eat”. determining factor when it
This is the ‘secret’ that Hopefully we’ve now comes to the efficacy of a
separates the best from the established that losing fat, healthy, fit lifestyle.
GHT?
BUT DIETS ARE BORING, RI
After all, we’re not all Jamie Oliver, by experts in the fitness industry Leptin is a hormone that controls can be abused. Accordingly a point will
Nigella Lawson or a budding known as strategic cheating. The theory satiety. It is secreted by fat cells and be reached where cheating becomes
Masterchef who can turn the here (and practice among their clients primarily performs a signalling role, a habit and all the hard gains are
most boring of dishes into taste is the proof in the pudding – to use an ‘telling’ the brain when fat stores reach undone in a few uncontrolled meals.
sensations. As such, eating bland inappropriate idiom) is that when on a a certain level so that the hunger Furthermore, personal trainers who
chicken breasts, rolled oats and broccoli calorie-restricted diet your body goes response can be turned off. As such, prescribe this type of eating plan have
24/7, 365 is seldom fun. Or is it? Many into ‘famine mode’. In other words, your leptin works to prevent the body from a plan themselves – and their single
would argue that it is a case of cost leptin levels taper off and eventually storing excessive fat by controlling cheat meal may be strategically spaced
versus benefit: how badly do you want drop to very low levels. The strategic hunger. If your leptin level is low your a week or two apart.
a bikini-ready physique? Hopefully cheat meal spikes these leptin levels, body tends to store food as fat, and you The reality here is that the truth will
more than you want that cheesecake. which theoretically puts you back into don’t feel satisfied easily. likely be in the tape measurements
fat-loss mode and the fat melts off. It is as you and your trainer get to know
STRATEGIC CHEATING a way of beating plateaus, which we’ve HABIT your body and how it reacts. There
There is a popular technique proposed all experienced. It is clear to see how this strategic cheat has to be a lot of discipline with this
Protein 30g
Calcium 300mg
approach, and even then it is not that they educate themselves EXPERTS
a free ticket to go out and get the about cheat meals, and just how Prof. Tim Noakes of the Sports
worst junk food one can find. More much damage poor eating, when Science Institute speaks about the
often than not cheat meals will done willy nilly, can do to their brain being pivotal in weight loss.
be a cheesy pasta, or a rack of ribs diet and weight-loss efforts. On According to him, someone cannot
and mashed potato and not a Big the other hand, being educated lose weight if they are hungry. Why?
Mac with fries. After all, you want to about what you’re ingesting, how Because they will eat. It is quite
spike leptin levels without eating to deal with it and work it off will easy to see how this can relate to
hollow calories and undo all your go a long way to helping you cheat meals. Sure, having meals
hard work. decide whether that ice cream pre-planned can help offset this,
is worth it or not – and only you but is that enough? With this in
EDUCATION know the answer and whether mind fitness mag approached Jody
Many people don’t have personal you have the capacity and Calitz, a nutritionist, trainer and
trainers though, in which case willpower to cheat or stay faithful bikini competitor, with the simple
it is of paramount importance to your eating plan. question: to cheat or not to cheat?
turn page
TO CHEAT OR MCDONALD’S MCFLURRY, WITH OREO COOKIES,
REGULAR SIZE, 286G (10.1 OZ)
NOT TO CHEAT? NUTRITION FACTS
Calories from fat: 153 TO WORK IT OFF:
“What is your Total fat 17g One regular sized McFlurry would
favourite ‘cheat’ Sat. fat 9g need about 52 minutes of water
meal?” is a Trans fat 0.5g
polo or 73 minutes of moderate
question I hear often. cycling on a stationary bike
Cholesterol 45mg (about 20km/hr speed).
Cheating by definition Sodium 280mg
is to ‘deceive’ or Total carbs 80g Calories
‘defraud’, so the first Dietary fibre 1g 510
(2132kJ)
question you need Sugars 64g
to ask yourself is: Protein 12g
why do we cheat Calcium 400mg
on our diet? Is it
because the diet is THIN & CRISPY 30CM PEPPERONI PIZZA – 1 SLICE
so restrictive that we feel we need 65G (2.3 OZ)
to satisfy the uncontrollable craving NUTRITION FACTS
of deprivation? Or is it because we Calories from fat: 90 TO WORK IT OFF:
feel we deserve a reward for our hard Total fat 10g For one slice of pepperoni pizza
you would need to do about 25
work and commitment? Sat. fat 4.5g
minutes of mountain biking or
There is a debate about cheat Trans fat 0g
36 minutes of boxing (punch-
meals… some say that if you’re going Cholesterol 25mg
ing bag). This is just one slice –
Sodium 700mg remember there are eight slices
to cheat then you might as well go all Calories
Total carbs 21g in every pizza.
the way, while others cheat but do it Dietary fibre 1g 210
with more control over the quantity Sugars 4g (878kJ)
of their cheat meal or by choosing the Protein 9g
‘healthiest’ option.
I prefer the latter as I can’t quite STUFFED CRUST MEAT LOVERS 35CM PIZZA – 1 SLICE, 150G (5.3 OZ)
understand the psychological NUTRITION FACTS
motivation to destroy months of hard Calories from fat: 225
work with a few days of gluttony. A Total fat 25g TO WORK IT OFF:
week’s worth of hard work in the gym Sat. fat 11g You would need to do about 44
and clean eating can be destroyed Trans fat 0.5g minutes of martial arts like Judo.
in one weekend of cheating. Don’t Cholesterol 60mg
get me wrong, a little indulgence Sodium 1120mg
Total carbs 36g
is good, enjoyable and essential,
Dietary fiber 2g Calories
but when it starts taking the shape
of uncontrollable ‘stuffing’ over a
Sugars 2g 440
Protein 19g (1839kJ)
period of a weekend (and many
times longer), then there is a big GLAZED DOUGHNUT – 1 DOUGHNUT
problem. We have to ask ourselves NUTRITION FACTS
the question: why do we do this? Calories from fat: 126
Especially when we know we are Total fat 14g TO WORK IT OFF:
going to regret it and feel physically Sat. fat 6g For one little glazed doughnut
ill from all the junk food running you would need to do about 41
Trans fat 0g
minutes of advanced Pilates or
through our system. Cholesterol 0mg
37 minutes of Bikram yoga.
So, back to the question at hand Sodium 330mg
Total carbs 31g
– to cheat or not to cheat? And when
Dietary fibre 1g
you do, do you go all out? I think the
Sugars 12g
best solution is to educate yourself on Protein 3g Calories
what you’re consuming. Basically, look Calcium 0mg 260
at these numbers and then decide (1087kJ)
lissima!
International model and NPC champion
Bella Falconi tours South Africa
itness model, athlete very easily, so she has had to
and fitness professional work extremely hard to create her
Bella Falconi is an physique, and works even harder
inspiration to millions, quite to maintain it.
literally. With almost 900,000 “When I finally started to gain
Instagram followers this Brazilian muscle people started telling
beauty carries a great deal of me that I should compete based
social media clout, and rightly so. on the photos I was sharing on
She has an amazing physique, social media. So I decided to
with the work ethic to match, enter the 2013 NPC Jax Physique
and is highly qualified to offer competition in the Figure Class
advice on training and nutrition. A division. The training and diet
It’s little wonder then why local were really hard, especially as I
supplement manufacturer USN was trying to gain more muscle.
snapped her up to help launch However, my prep went well and
the brand into the Americas. I won first place in my division,
While on a week-long as well as the overall title, which
whirlwind tour of South Africa, was totally unexpected. While it
where she addressed the finalists was a great experience, and I
nd guests of the 2012/2013 now have the highest respect
USN Body Makeover Challenge for anyone who competes, I
a gala event in Pretoria, and don’t have plans to compete
squeezed in a few photo shoots, again anytime soon. I can say
we were able to get an exclusive that I would like to compete in
interview with this rising the WBFF Diva division one day,
international fitness superstar. but I’m not sure when that will
happen.”
A STAR IN THE That event put Bella on the
MAKING radar of many in the health
Bella started training with and fitness industry, and led
weights when she was 17, to a number of international
but has always loved to play magazine covers and features.
sports. She trained like most This helped to boost her profile
normal girls would. She wasn’t immensely, along with her
interested in building muscle, strong social media presence and
but rather wanted to maintain intelligent self-promotion online.
her weight and keep fit. She She has also expanded her areas
always had an admiration for of expertise, having become
fitness girls though, but thought a certified personal trainer,
she was never going to achieve nutrition science student and
BELLA’S TOP 10 DIET TIPS: that type of body, no matter how motivational speaker.
hard she worked. “My goals right now are to
1. Keep your sodium intake low.
But in February 2012 she present motivational seminars
2. Stick to low GI (glycemic index) carbs.
decided to make a big change with my partner, who has a PhD
3. Eliminate saturated fat as much as possible.
to her diet and supplementation in nutrition. The seminars are
4. Avoid artificial sugar.
and, since then, her body aimed at helping those who
5. Drink lots of water.
has totally transformed. The want to change their lifestyles
6. Limit your red meat intake.
results and progress are what or learn more about healthy
7. Keep your fibre intake high.
keeps Bella motivated to keep eating. We are busy giving these
8. Supplement with digestive enzymes and CLA.
9. Eat some popcorn before bed. going, and she now considers seminars in Brazil, but we have
10. Eat smaller, more regular meals. it to be her lifestyle. With an plans to take them abroad. I’m
ectomorphic body type Bella also busy working on a book, so
tends to lose weight and muscle watch this space.”
witch
We all have those weak moments; when that craving gets the better of us and we
give in. Just rest assured that this is natural and we all go through it. It is what
you do next that matters most... Any good dietician will tell you that you shouldn’t deny these
urges as they merely become stronger. But you do need to be clever about how you respond to them.
Thankfully there are plenty of tasty ways to substitute healthier ingredients for those high-calorie
foods, without sacrificing taste.
TRY THIS
hy...
WAPPLES FOR CRACKERS
Crackers are usually packed with sodium and
unwanted calories, and that’s before you’ve added
cheese or another spread. One apple meets about 17% DON’T EAT
f our daily fibre n eds, and has significantly fewer cal es. A
natural nut butter spread on top makes for a great sna option –
just use the nut butter sparingly as it is high in calories.
DON’T EAT
GO ON THE GERM
OFFENSIVE TO AVOID
NASTY BUGS AND STAY
HEALTHY THIS WINTER
E R M S
We all go to gym
GY MG
SO, AS THE SAYING GOES, THE BEST DEFENCE IS OFFENCE!
BY MELA
NIE HEYNS, Fe
atures Wri
ter
stay healthy, yet When we’re at the gym we come people don’t wipe them down after disposable bag will ensure that
into contact with many commu- use either, so investing in your own the bacteria and fungus don’t find
breeding ground
with a sanitising wipe before use. that you’ll spread these
A courtesy wipe after use will also REGULARLY ms at home or at the
It’s a good idea office when you unpack
for germs.
help others avoid your germs if
you’re infected. It is also a good to wash your your bag.
idea to avoid contact with your face weightlifting Combine the
until you’ve had a chance to wash gloves routinely increased threat of
The main reason for your hands as most colds and flus with a strong infection during those
this is that germs are are passed through hand to nose detergent and cold winter days and
more commonly spread contact. It is a good idea to do a hot water. Another lowered immunity during
by hand than through quick hand wash between exercises good practise is to not this time and we’re all bound to
the air. if you can, otherwise a quick spray touch your face with your gloves. get sick one way or the other. But if
As such, with so of a hand sanitiser should work. That’s because studies have found you follow the tips provided you’ll
many people handling that staph bacteria can bind to stand a better chance of remaining
dumbbells, barbells, WATER FOUNTAIN polyester, the material of choice for healthy this winter.
machines and cardio When drinking from the water many weightlifting gloves. Washing
equipment throughout fountain don’t place your mouth your gym towel after every session
the day, many of whom over the spout. Even when you fill is also essential to reduce the
up your water bottle keep a safe chance of infection.
don’t follow adequate
hygiene practices distance between the tap and the
when it comes to hand bottle. Fountains were designed KEEP IT SEPARATE
to spray the water a certain way If you’re going to be showering
washing, we get the and changing at the gym for
ideal conditions for nasty for a reason - to reduce incidental
contact with the spout. work or dinner plans always
germs to spread. bring a disposable bag which can
The likelihood of infection be placed inside your gym bag
during winter is also EXERCISE MATS
While most reputable gyms will for those sweaty gym clothes,
heightened as our immune especially as they may have
wipe down and/or clean exercise
systems have to work overtime. picked up germs from benches or
mats regularly they can’t do it
When we enter the warm, seats. Bacteria and fungus thrive
after every class. There will there-
humid gym environment – in the hot moist environment of
fore be many people who have
the perfect environment for used that mat before you, leaving your gym bag when your used
bacteria, viruses and fungi to their sweat and possibly some
thrive – we’re more susceptible
to infection. Germs such as the
ÁXSUHIHUFRROGU\FRQGLWLRQV
WKRXJKZKLFKLVZK\WKHÁXLV
Always wear slops
more prevalent during winter
in the shower r
in many places. you .
at the gym to rry l
y s ca t towe lay
Invest in your own avoid contracting a
Alw swea a is to on
gym mat to avoid n e
ow od id down d
athlete’s foot. o l
A g r towe ent a
n
sharing other
people’s sweat. you equipm it.
the r lie on
sit o
46 JULY - AUGUST 2014 | www.fitnessmag.co.za
O P CO L D S A ND FLU
S T
KS THIS
IN THEIR TRAC HESE
T
WINTER WITH TIPS
LIFE LE
E
B YOUR S T
IM E BE COME MORE
NITY
P L E
MANY PE LE TO SICKNESS AS TH
O
SUSCEPTIB RE DROPS DURING ND
U
TEMPERAT E TO THE DRYER AIR A H
IC
WINTER DUATIVE HUMIDITY, WH R
E L
LOWER R BREEDING GROUND F O
CREATES A uch, we explore some
s
GERMS. As osting tips to ensure er
immune-bo lth throughout the cold
optimal heaad…
months ahe
BERTI
BY JULIA LAM
Photography by Cindy Ellis; Dressed by Oi Active; Modelled by Isabel Dube
S F U N C T I
FORM MEN ET E L T I F NY
E S SM O D
WI T H F I T
O N G , S H A PELY
R
GASTON’SR OUTINE
SHOULDE
Tiffany Gaston is an Arizona-based freelance writer, led to a career in the health and fitness industry. Her top
internationally published fitness model, national priority is educating her children about the importance
level figure competitor, Paleo chef and mother of and benefits of being fit and healthy, and she also enjoys
three. She has a varied athletic background, having inspiring and motivating others on their own journey.
competed in just about everything from gymnastics As a health and fitness advocate, Tiffany aims to
to track and cross-country. inspire others to achieve their health-related goals
Among other things, Tiffany’s greatest passions are through proper nutrition and exercise, and regularly
setting and fulfilling goals through living a healthy and shares her Paleo recipes and workouts on her website
about fit lifestyle. Her life-long love of all things fitness have www.tiffanyleegaston.com.
THE WORKOUT
SUPERSET 1:
EXERCISE SETS REPS
Dumbbell shoulder press 4 15, 12, 10, 8
Lateral raise 4 15, 12, 10, 8
Front raise 4 15, 12, 10, 8
SUPERSET 2:
EXERCISE SETS REPS
Dumbbell wide grip front raise 4 15, 12, 10, 8
Arnold press 4 15, 12, 10, 8
Incline shoulder press 4 15, 12, 10, 8
SUPERSET 3:
EXERCISE SETS REPS
Bent over flye 4 15, 12, 10, 8
Cable straight bar front raise 4 15, 12, 10, 8
To sculpt a sexy set of sets. This will keep your Complete a proper warm
shoulder muscles add this heart rate up for an added up, including some dynamic
shoulder workout into cardiovascular benefit and stretching and shoulder
your weekly routine. These will help to burn fat faster. mobility drills before
eight exercises will not only So keep a steady tempo and beginning this workout.
help your posture, but will focus on the muscle you are You’ll perform 4 sets of
help you sculpt shapely working. each exercise and superset
deltoids too – the muscles Be sure to use a weight the groupings as shown to
that form the rounded that allows you to maintain keep tension on the targeted
contour of the shoulders. proper form throughout. muscle. Try to begin with a
This is a fast paced That means no rocking lighter weight and increase
workout and should be or swinging, just a good (if possible) as your reps
performed with as little ol’ fashioned burn in your decrease.
rest as possible between shoulders!
www.fitnessmag.co.za 55
STRENGTH &
STABILITY
The rotator cuffs are the main
stabilisers of the shoulder joint.
Warming them up properly with
internal
extern ou er
rotations, using
a li t eight,
can p
event injury
d r g workouts.
Streng ening your
shoulders can help
prevent injury when it
comes to performing
everyday tasks such as
lifting and rr g.
Strong ou ers
can help improve
posture s well as
your fo in many
other com n
exercises su h as
deadlifts and chest
presses.
A B
turn page
A B A B
PERFORM THE
MOVE IN A
CONTROLLED
MANNER,
GOING NO Stand with your back to the
HIGHER THAN cable machine and use the
straight bar attachment.
YOUR FACE. Raise the bar directly out in
front of you until your arms
are parallel with the floor,
but no higher. Reverse the
movement and repeat.
turn page
58 JULY - AUGUST 2014 | www.fitnessmag.co.za
ER THE
EIGHTS
UNTIL YOU
FEEL A LIGHT
STRETCH
IN YOUR
SHOULDERS
AND CHEST.
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Sit on a bench set to roughly 60 degrees. Begin with the
dumbbells positioned at shoulder height with your palms
facing outward. Slowly press the weights up, in a slight
arch. Allow the dumbbells to touch at the top of the move-
ment.
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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.
KEEP YOUR
BACK STRAIGHT
THROUGHOUT
A B
THE MOVE.
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MTJW_[\PI\Q[JMQVOX]TTML]X_IZL[AW]KIV[Q\WZ[\IVLNWZ\PQ[M`MZKQ[M
A B
BCA
FAT
In our quest for the ultimate body
and accelerated fat loss we often
rush to the fat loss section of our
local supplement store. However,
as you grab your next bottle of CLA
or a thermogenic product to give
your fat-burning efforts a boost
you may be missing one really
important supplement... it’s in the
muscle-building section!
B
ranched chain amino amino acids, which indicates 1. DECREASING (production of glycogen
acids (BCAAs) consist their importance. APPETITE: A December from non-carbohydrate
of three essential BCAAs are also vital 2012 study released sources) precursors
amino acids – substrates for other amino by the Division of glutamine and alanine,
isoleucine, leucine and valine. acids, which are released Endocrinology and which have a balancing
They play very important roles in large quantities during Metabolism at the effect on blood sugar.
in the assimilation, maintenance intense exercise. Furthermore, University of Texas A March 2011 study
Medical Branch showed conducted by Gualano et
and repair of muscle tissue, but BCAAs are used directly for
that BCAAs have an al. investigated the effect
a growing body of research fuel by muscles, which stops
effect on both insulin of BCAA supplementation
shows that they can also boost the catabolism of muscle on exercise performance
sensitivity and interact
your fat loss efforts. tissue during intense exercise. and energy metabolism
with the brain chemical
BCAAs are termed ‘essential’ This enhances recovery and
54 amino acids as the body cannot has an indirect benefit on
serotonin to reduce
cravings and hunger. The
in glycogen-depleted
athletes. The research
Check out sexy manufacture them itself. As performance at subsequent ability of BCAAs to reduce showed that three days
Shoulder workout on such, they must be ingested exercise sessions. BCAAs hunger and cravings of supplementation
54 for the best moves you through the consumption of also restrict cortisol release has also been attributed with high doses of BCAA
can do to get those sculpted food or supplements. In fact, during exercise and may help to the ability of these resulted in increased fat
shoulders you have always BCAAs make up 40% of our daily ease delayed-onset muscle amino acids to generate oxidation and exercise
wanted! requirement of all nine essential soreness after weight training. the gluconeogenic performance in response
INSECURITY.
I believe it is the
1 DIFFICULT 3Nothing
REJECTION
CHILDHOOD causes insecurity as instantly or
reason behind Our childhood has an enormous effect on as swiftly as rejection and, unfortunately,
rejection is an unavoidable part of life. It
the comparison our perception of security. If our childhood
consisted of living with or dealing with doesn’t matter what kind of relationship we’re
mindset (featured in an alcoholic parent, a mentally ill parent, in, there’s always a chance that we might be
the previous issue) – a disintegrated family, abuse or a parent’s rejected. It doesn’t matter who rejected us; a
parent, a sibling, a friend, a spouse, a co-worker,
the reason why we physical illness, we probably struggle with a
a child or stepchild, the result of rejection is
considerable amount of insecurity or fear. I
compare ourselves agree with this statement from Beth Moore: always the same. If we get rejected we tend to
with other women. “At the root of chronic insecurity is often the believe that we aren’t good enough or that no
It is why we feel that primal fear that no one will take care of us.” one wants us, which can eventually influence all
of our life choices.
we have to match
up or raise the bar 2A severe
SEVERE LOSS
loss doesn’t necessarily have to 4As the
DRAMATIC CHANGE
to meet a specific be the loss of a person. A severe loss that Greek philosopher Heraclitus stated
standard. It is the contributes to chronic insecurity can come “change is the only constant in life”. While
change is a certainty in life, a dramatic or
reason why being in a variety of forms. It can be the loss of
something that gave us stability, something unsuspected change can throw our life out of
ourselves just isn’t that we genuinely prized or something that balance. Most people are somewhat resistant
enough anymore. we derived our self-worth from. A severe loss to change because we tend to be scared of the
at any age can be very traumatic and can unknown. A dramatic change can therefore
cause terrible insecurity. settle a dark cloud of self-doubt over our lives,
which may eventually result in insecurity.
ENDURANCE POWER
ATHLETES 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 ensures that they’re manufactured there are few avenues in Common ingredients
Administration (FDA) defines and engineered to deliver precise modern life where this effect included in nutritional
supplements as “a product doses and concentrations of the is as pronounced than in the supplements may be
intended for ingestion
macro- and micro-nutrients our sporting arena. one, or any combination,
that contains a ‘dietary
bodies need, or may be lacking in
our modern diets. These products
The right nutrients, of the following
ingredient’ intended to add therefore offer numerous benefits
taken in the right doses and
concentrations at the right
substances:
further nutritional value to to anyone who aims to become times can (legally) enhance
• Vitamins
(supplement) the diet”. more effective and efficient in just performance and boost • Minerals
The science and research about any endeavour in life. recovery to give athletes an • Herbs or other botanical
that now goes into the research While there is a great deal of important edge. The right compounds
and development of many of debate regarding the ingestion supplement can achieve this by
these products of nutrients or vitamins that
• Amino acids
helping to prevent dehydration,
are not always in their natural boost energy, maintain • Fatty acids
or whole states, the fact of the strength, improve stamina, • Fibre
matter remains that as science, extend time to exhaustion, Products are available in tablet,
and our understanding of human increase speed and power,
biology, advances we’ve been able
capsule, soft gel, gel cap,
enhance post-training recovery,
to create nutritional compounds and reduce fat and build and
effervescent, liquid or powder form.
that are highly bioavailable and/or maintain lean muscle tissue,
highly concentrated to boost the which improves power to
effectiveness of that product. weight ratios.
While these products were If you’re a recreational,
never meant, and should never serious or professional athlete
be used to replace whole, then this is your guide to the
natural food, when used for best types of supplements for
their intended purpose – to your sport. Using them will
supplement a healthy, whole ensure you get the most from
food diet – they can be your training and boost your
extremely beneficial. And race or game performance.
CROSSFIT
ATHLETES
ARGININE
Arginine is an amino acid that helps to
ENDURANCE improve blood flow by dilating blood vessels.
ATHLETES This substance has effectively been used to
improve blood flow in patients with high blood
TYPES OF SPORTS: Middle to long distance pressure and heart disease, which is why it
running (21km or longer trail and road events), has also become popular in some endurance
cycling (mountain or road biking), multi-sport supplements. Vasodilation assists performance
events like duathlon, triathlon and adventure as ingested and metabolised energy substrates
racing, long-course or open water swimming, can get to working muscles quicker, while lactate
race walking or canoeing or paddling. removal also increases.
Dosage: Up to 3g
DURING HIGHER
INTENSITY, SHORTER BETA-ALANINE
DURATION EVENTS TRY: Beta-alanine is an amino acid that increases
carnosine levels in muscle tissue, a substance
CARB DRINKS, GELS that has been prove to scavenge metabolites of
OR BARS oxidative stress. It also helps to stabilise muscle
A product that contains a combination of
pH, which drops during exercise due to a build-
simple and complex carbohydrates is generally
up of hydrogen ions. This creates a more acidic
considered to be the best choice for endurance
environment which has a rate limiting effect on
athletes who train and compete at high
performance. Beta-alanine supplements can
intensities for a duration of 2-3 hours. These
therefore help to extend time to fatigue which
products provide an immediate source of
improves performance, endurance and strength.
glucose for use by working muscles, as well
Dosage: 4-6g per day
as sustained energy release as the complex
carbohydrates take longer to digest
and assimilate.
DURING LOWER INTENSITY,
Dosage 60g per hour (maximum)
LONGER DURATION AND
MULTI-DAY EVENTS TRY:
Note: There is a growing body of evidence that CARBOHYDRATE-PROTEIN
people who compete in events that last a couple BLENDS – DRINKS,
of hours at a low intensity could conceivably meet GELS AND BARS
all their energy requirements from stored fat. In addition to meeting immediate energy
However, improving ‘fat efficiency’ is a key aspect requirements, numerous studies have shown
of this. Read more in our #LCHF feature in this that a carbohydrate-protein supplement can
issue on page 76. positively influence various other physiological
aspects that pertain to optimal performance
and recovery during longer duration endurance energy. It is therefore theorised that the a mountainous area, at an average altitude of
events. These include the degree of muscle amount of fat burnt during exercise is directly 10,000 feet, for 21 days lost no muscle mass
damage that occurs and the subsequent related to muscle L-carnitine levels, and that when taking a Branched Chain-Amino Acid
reduction in the associated inflammatory a well-stocked reserve allows us to efficiently (BCAA) supplement. In fact, they gained 1.5% of
response, which has been linked to a reduction convert stored fat into expendable energy. muscle over the 21-day period while the other
in delayed onset muscle soreness (DOMS). This should translate into extended time to group that didn’t take BCAAs lost significant
Dosage: Up to 60g of carbs and up to 8-10g of pro- fatigue thanks to more efficient fat metabolism. body mass, including muscle. Free-form BCAAs
tein per hour (general guidelines and formulations Dosage: 1-2g daily derived from ingested protein or a supplement
vary from a 2:1 to a 4:1 carb-to-protein ratio) will also be preferentially used for some degree
BRANCHED-CHAIN (5-10%) of glucose production (a process known
CARNITINE AMINO ACIDS as gluconeogenesis) during prolonged exercise,
L-carnitine is an amino acid that transports A study conducted at the Institute of Human thereby sparing muscle protein and muscle
free form fatty acids into the mitochondria Physiology in Verona, Italy by Schena et al found glycogen stores.
in muscle cells, where they’re converted into that conditioned athletes who trekked through Dosage: 2-5g
68
ed supplements provide these macronutrients
in their most bioavailable forms to ensure they
MULTIVITAMIN AND
can be rapidly digested and absorbed within
MINERAL SUPPLEMENTS
the crucial window of opportunity directly after
(TABLETS, GELS,
exercise. A combination of high and low glycae-
EFFERVESCENT TABLETS)
Regular intense or prolonged exercise increases
mic index carbohydrates and a protein blend of
the metabolic and biological demands on
whey, soy and casein are often the best options.
the body. It is therefore essential to ensure an
For those who may be lactose intolerant pea
adequate micronutrient status is maintained.
protein is proving to be an effective and suit-
Daily supplementation with a well-formulated
able alternative.
multivitamin helps prevent deficiencies, which
Dosage: Up to 90g of carbohydrates and up to
can result from limited dietary variety and/or
30g of protein (3:1 ratio)
vitamin depletion from exercise.
Minerals play an important role in a number of
REHYDRATION/ important biochemical reactions required for
ELECTROLYTE sporting performance and optimal recovery.
REPLACEMENT DRINK They help balance body fluid levels, control
During exercise we lose important electrolytes
muscle contractions, carry oxygen to working
– ions that conduct electrical activity – through
muscles and regulate energy metabolism. Any
sweat. Electrolytes are needed in specific
deficiency, which can arise from a poor diet or
concentrations to maintain fluid balance,
the demands of intense exercise, therefore has a
enable muscle contraction and maintain
direct impact on performance.
optimal neural activity. The more we sweat the
Dosage: Various single-dose supplements are
more we lose, so an electrolyte replacement
available. However, specific vitamins and minerals
supplement is essential after intense exercise
such as vitamins B and C, calcium, magnesium and
or prolonged activity, particularly in hot and/or
iron may be required in excess of these single -
humid environments.
dose products to counter imbalances common
Dosage: As directed on packaging. Do not
among athletes.
overdose as an electrolyte imbalance will affect
optimal hydration.
HAVING TROUBLE
LOSING THAT WEIGHT
DESPITE YOUR BEST
EFFORTS? WE MAY HAVE
THE ANSWER...
BIGGEST
70
LOSER
JULY - AUGUST 2014 | www.fitnessmag.co.za
PORTION SIZE AND MACRONUTRIENT RATIOS metabolism, often up to 48 hours after a
OVEREATING AND TOTAL CALORIES really tough session. Commonly referred
to as the exercise ‘after-burn’, this period of
Brickman explains the important concept
excess energy consumption occurs as your
of macronutrient ratios quite succinctly
body tries to recover from your most recent
when stating: “They are nutrients that
exercise session. The greater the metabolic
provide calories or energy. Nutrients are
disturbance, the greater the recovery
substances needed for growth, metabolism,
requirements will be, which means you’ll
and for other bodily functions. Since
burn more calories throughout the day,
PORTION ‘macro’ means large, macronutrients are the
even at rest.
nutrients needed in large amounts.”
CONTROLL
WHAT TO DO:
THE THREE MACRONUTRIENT CLASSES
• Use more heavy compound lifts in your
INCLUDE:
workout.
• Carbohydrate
• Include metabolic conditioning-type
• Protein
training sessions like Tabata.
• Fat
• Do intervals and fartleks instead of
steady-state cardio.
The number one mistake most EACH OF THESE MACRONUTRIENTS
people make when it comes to PROVIDES A SPECIFIC NUMBER
Weight training is another great way to
their diets is underestimating OF CALORIES:
boost your metabolism. As muscle is
their portion sizes. Over the years • Carbohydrates provide 4 calories per gram.
metabolically active it requires more energy
many of the suggested serving sizes • Protein provides 4 calories per gram.
throughout the day to simply sustain it. As
on food packaging has increased as • Fat provides 9 calories per gram.
such, more muscle will raise your basal or
manufacturers aim to increase sales.
resting metabolic rate, which means you
Westernised diets have also adopted This means that if you looked at the
burn more calories during the course of a
larger plates, which means most nutrition facts label of a product and it said
day. Brickman elaborates: “2.25kg of muscle
of us have lost touch with what a 12 grams of carbohydrate, 0 grams of fat,
burns 35-50 calories, while 2.25g of fat
recommended serving size actually and 0 grams of protein per serving, you’d
burns a mere 5-10 calories. Building more
looks like. know that this food has about 48 calories
muscle can therefore increase your body’s
It has also become difficult per serving (12g x 4 calories = 48 calories).
basal metabolic rate by up to 40%. There’s
to control our portion sizes and Besides carbohydrate, protein, and fat the
also no need to hit the weights hard, simply
our impulse to eat when we’re only other substance that provides calories
using light weights at high repetition has
constantly tempted by marketing is alcohol. Alcohol provides 7 calories per
been proven to tone muscle and burn fat.”
and promotional material, offering us gram. However, it is not a macronutrient
more value for our money, particularly because we don’t need it for survival. Some
those all-you-can-eat buffets. This would argue that the body doesn’t need
means that, even if you follow a carbohydrates for survival either, but that’s a
healthy diet, you can still overeat and topic for another article (read more on page
pack on the kilos. Your diet needs 76 as we delve into the LCHF diet).
to be both healthful and calorie- With these figures in mind you can better
controlled to be effective. monitor your total calorie consumption,
Overeating due to larger portion regardless of the type of diet or eating
sizes can also negatively affect your plan you follow. Ensuring that you burn
digestive system, often triggering more calories than you consume every day,
indigestion, which leaves you creating and maintaining a negative calorie
feeling bloated and uncomfortable. balance, will ensure that you reach your
Understanding and practising portion weight-loss goals.
control is fundamentally important
to weight loss. Following a balanced A SLUGGISH METABOLISM
eating plan – one with the right There are many factors that affect your
macronutrient ratios (more on this metabolism. Your age, gender, weight,
later) and nutrient-dense foods - is level and type of activity and the amount
also important, particularly from a of fat and/or muscle on your body all
general health and well- play a role in how fast or slow your
being perspective, but metabolism is. While you can’t change
controlling your the factors determined by your
ONE OF THE EASIEST
calorie consumption WAYS TO CUT BACK genes you can rev up your body’s
is vital for ON PORTION SIZES IS inner furnace with a few simple
successful TO EAT OFF A practices.
weight loss. SMALLER PLATE. Firstly, ensure you get enough
Numerous studies have shown
that eating off a smaller plate sleep (a minimum of seven to
forces you to cut down on your eight hours a night). One night
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
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 The recommended
to conserve as much energy as possible. In
this state it is more likely that your body will
average intake of
preferentially store fat to try and counteract the protein is about OT ENOUGH PROTEIN
effects of the severe calorie restriction.
40-80 grams a day Several studies show that higher
protein diets may aid weight loss, at
HORMONES for women. least initially that is. Protein enhances
Hormones play an important role in weight the feeling of satiety and prevents us
loss. Brickman explains: “Ghrelin and leptin are from losing muscle as we’re losing fat.
two important hormones that hold the key as gain) include insulin, cortisol, serotonin,
Your body also expends more energy
they control your appetite and therefore affect oestrogen and thyroid-stimulating hormone.
metabolising protein than it does carbs
weight loss. Ghrelin signals hunger while leptin Any hormonal imbalances that relate to the
or fat. As such, a higher protein diet could
gives the feeling of fullness. If these hormones production and regulation of these hormones
help your body burn a few more calories.
are out of balance losing weight is nearly could be thwarting your weight-loss efforts.
The amount of protein you should
impossible because it is very difficult to fight a consume each day depends on your
strong urge to eat, or deal with not ever feeling GENES weight. Trainer and eating plan consultant
full and satisfied.” “The ability to lose weight differs
Tracy Simpson say she gets her daily
Brickman also says this hormonal imbalance significantly between individuals, which
dose of protein by eating some Greek
cannot be cured through biology, but rather is governed by your genetic make-up,”
yoghurt (18g of protein per 170g serving)
through the correct diet. “Anyone trying to lose explains Helen de Beer, a registered
or an egg (13g of protein per serving) for
weight must stick to diet and lifestyle habits dietician at DNAlysis Biotechnology. “Your
breakfast. When it comes to lunch and
that optimise the production and balance of genes may also influence how you absorb fat,
dinner she either has a serving of lean
these hormones. If you as well as your ability to burn fat for fuel.”
poultry (25g of protein per serving) or fish
don’t your appetite The most (in)famous gene in question is
(22g of protein per serving). She may also
will spiral out of probably the ‘fatso’ gene, which is commonly
include some black beans (15g or protein
control and you’ll referred to as the FTO gene. Scientists
per serving) in her meals.
gain weight or discovered that people with two copies of a
Brickman explains that, according to
experience weight particular single-nucleotide polymorphism
the Dietary Reference Intakes published by
loss resistance.” (SNP) on this gene were 60% more likely to be
the USDA, 10-35% of our calories should
Other important obese than those without it. A study, published
come from protein. Most people get plenty
hormones related in The Journal of Clinical Investigation in
of protein, and easily meet this need by
to weight loss August 2013, also showed that the FTO gene
consuming a balanced diet. However, it
(and weight made fatty foods more tempting to those with
is important to keep in mind that many
this polymorphism, and altered levels of the
animal protein sources are also rich in fat,
hunger-regulating hormone, ghrelin.
which can add excess calories to a diet.
The presence of polymorphisms in other
So next time you step on the scale
genes associated with a person’s propensity
and are disappointed with what you see
to gain weight or their ability to lose fat have
consider that it may be your metabolism,
also been associated with factors such as an
poor portion control or the incorrect
increased body mass index (BMI) and fat mass.
macronutrient ratios that may be the
“For instance, subjects with certain genotypes
problem, not your exercise regimen or
are less able to mobilise fat stores for energy,
diet plan. First address these areas and,
and have been shown to have a greater risk
where necessary, seek professional advice
of obesity and elevated insulin levels when
to get back on track and achieve your
carbohydrate intake is greater than 49%,
weight-loss goals. By addressing these
explains Dr Yael Joffe, PhD RD, Director of
potential pitfalls you’ll also be better
Nutrition at DNAlysis. This basically means
equipped to keep the weight off once you
that certain people can be exercise and/or diet
achieve your goal.
resistant based on their genes.
RE
E P O N T H E SCALE AND A ER THAT IT MAY
OU S T ONS ID
NEXT TIME Y WITH WHAT YOU SEE C ONTROL OR THE
E D C
DISAPPOINT BOLISM, POOR PORTION HAT MAY BE THE
TA T
BE YOUR ME ACRONUTRIENT RATIOS N OR DIET PLAN.
M E
INCORRECT T YOUR EXERCISE REGIM
O
PROBLEM, N
turn page
THE BIGGEST
LOSER continued
Abbreviations
LF = low-fat
The following table, provided by Kerri Brickman, a clinical dietician from Johannesburg, FF = fat-free
shows the suggested number of servings from each food group based on a daily intake w/w = wholewheat
of either 1,600 or 2,000 calories. She states: “There is a right number of calories for you, tbsp = tablespoon
depending on your age, physical activity level and whether you are trying to lose, gain tsp = teaspoon
or maintain your weight. If you need fewer calories than shown in the table, decrease the cup = 250ml
number of servings and increase the servings if you need more calories.”
t
Menu Plan
FOOD TYPE 1,600 CALS PER DAY 2,000 CALS PER DAY EXAMPLES OF ONE SERVING
GRAINS
Up to half of your servings
should be whole-grains. 6-8 servings per day • 1 slice wholewheat bread
• 1/2 cup cooked rice, pasta,
or cereal (about the size of a baseball)
VEGETABLES
Eat a variety of colours and types 3-4 servings per day 4-5 servings per day • 1 cup raw leafy vegetables
(about the size of a small fist)
• 1/2 cup cut-up raw or cooked
vegetables
• 1/2 cup vegetable juice
FRUITS
Eat a variety of colours and types 4 servings per day 4-5 servings per day • 1 medium fruit (about the size of a
baseball)
• 1/4 cup dried fruit
FATS AND
Use liquid veg
and soft butter 2 servings per day 2-3 servings per day • 1 tbsp mayonnaise
• 1 tsp vegetable oil
• 1 tbsp regular or 2 tbsp low-fat salad
dressing (fat-free dressing does not
count as a serving)
SWEETS AND ADDED SUGARS 0 servings per week 5 or fewer servings per week • 1 tbsp sugar
• 1 tbsp jelly or jam
• 1/2 cup sorbet and ices
• 1 cup lemonade
NUTS, SEEDS AND LEGUMES 3-4 servings per week 4-5 servings per week • 1/3 cup or 15g nuts
• 2 tbsp natural peanut butter
• 2 tbsp or 15g seeds
• 1/2 cup dry beans or peas
www.fitnessmag.co.za 74
LOW CARB - HIGH FAT
IS IT JUST ANOTHER DIET TREND OR A PANACEA FOR MODERN MAN?
W
mo de rn ea tin g ha
revolution against dia, patients, and in 1911 starvation and Modern pharmaceuticals
ether it’s on social me oler
people talking. Wh ter co carb manipulation techniques were then replaced the use of food
or around the wa
at the dinner table e used as tools to manage epilepsy. as medicine in modern society.
em s to have an opinion about th w
at gym, everyone se oa ch to ea tin g th at he no Building on the observations of However, interest in the ketogenic
HF) appr
low-carb, high-fat (LC . Rollin Woodyatt, who found that diet has increased in recent
ly ad vo cates ketone bodies were produced years as mankind continues to
vocifero us s he promoted for
nutritional principle
turn on the by the liver in otherwise healthy learn more about the purported
However, his about- st, which are epitom
ised in
as Sou th Afr ica’s foremost sports scienti h wid esp read people when starved or if they therapeutic and health benefits.
years n’t been met wit
Lore Of Running, has consumed a very low-carbohydrate A growing body of new and
his seminal work The r medic al and die tet ics
y among the broade diet – a state now known as ketosis, previously lost or forgotten
acceptance, particularl says that he was wrong
and that he is
pro fes sor no w Russel Wilder coined the term scientific evidence is also coming
communities. The fee ls is the answer to insulin
to that by adv ocating a diet that he accept. ‘ketogenic’ for the diet he proposed to the fore to support many of the
facing up ent than we generally
says is far more preval as a treatment for epilepsy. claims that ketogenic diets address
resistance, which he
The diet aimed to provide a growing number of modern-day
sufficient protein for growth, maladies, including many lifestyle-
but insufficient amounts of related conditions such as obesity,
Polarising opinion carbohydrates to meet the body’s
metabolic needs. As such, energy
type-II diabetes, high cholesterol
and high blood pressure. The diet
www.fitnessmag.co.za 77
“I can’t yet go and get a test that confirms that I have the worst form of the genes related to diabetes,
which I know I have. When a test can confirm that then I will say ‘yes. I am on board’.”
Is it for everyone?
S o, are e process oo s,
GMO grains and refined sugars
really to blame for your ill-health
is greater t an 49%. “Studies have
shown that those with this genotype
whose carb consumption exceeded
the worst form of the genes related
to diabetes, which I know I have.
When a test can confirm that then I
and expanding waistline? Probably, this threshold really struggled to will say ‘yes. I am on board’.”
based on scientific evidence looking lose weight. However, when they
at the correlations between modern cut their carb intake below 49% they
eating habits and the rise in obesity started to lose weight and insulin
and lifestyle disease, and the growing sensitivity improved.”
body of anecdotal evidence. Through DNAlysis Biotechnology’s Noakes believes that it is the stimulation of hunger –
However, does that mean we DNA Diet test the company is able
be it through our modern carb-laden diets or exercise
have to drastically cut the carbs and to look for other gene variants that
follow Noakes’ LCHF approach to lose may also influence your response –that stops most of us from losing weight.
weight and restore our health? Well, to diet, like an inability to efficiently
that depends on a myriad factors metabolise saturated fat. “The
such as your genetic profile, your
metabolism and your activity levels,
peroxisome proliferator-activated
receptor gamma (PPARG) CC
Losing weight with LCHF
among others.
Helen de Beer, a registered
genotype, for instance, has been
associated with increased risk for
S o what about the link with
weight and fat loss then?
Based on factors such as genetic
natural supplement manufacturer
32GI, and a LCHF follower for the
last 11 years, has found that fat
dietician at DNAlysis Biotechnology, obesity, a larger waist circumference diversity, is LCHF the panacea for loss can often plateau in followers
believes that the broader adoption and a higher BMI when saturated the obesity pandemic? of the LCHF approach. “What I've
of the LCHF diet is currently being fat intake is high. As such, a person Noakes explains: “To lose weight found is that this initial weight
driven by a fad and that there aren’t with this genotype may not see the on the diet you need to cut loss results from a more conscious
enough people who are basing their same benefit from a LCHF diet if their calories. Now, most people will approach to eating and the
decision on a sound understanding saturated fat content is too high.” lose weight on the diet because subsequent reduction in calories.
and knowledge of the principles that De Beer also cautions that we’re they'll get satiated from the fat Many of the people I have engaged
govern this way of eating. yet to see a study that shows that a and protein, as they're not satiated with never reach a state of ketosis.”
“Science shows us that people diet that’s higher in saturated fat is by carbohydrates. Hunger, in my However, Noakes believes that
have different genotypes, which have actually healthy. “What the DNA Diet view, is driven by carbohydrates. it is the stimulation of hunger – be
evolved through the distribution of test does show us though is that LCHF So, for most of us, when we drop it through our modern carb-laden
the world’s population over millions is not for everyone, just as a low-fat the carbohydrates we get rid of diets or exercise –that stops most
of years. Everyone therefore reacts diet isn’t suitable for everyone.” that addictive eating behaviour. of us from losing weight. “The
differently to different diets and When asked about his opinion on We then start eating according whole model of calorie in versus
macronutrient ratios,” she explains. the insights gleaned from genetic to what we need and because of
“Accordingly, a LCHF approach works testing, Noakes responded: “I have this we aren't hungry any
well for many in terms weight of loss looked at the literature, it is still have probably cut my calories y unger issue.”
and the reduction of lifestyle-related early days. There is no question that 30-40%. The amount I eat now is
diseases, but it also doesn’t work for diabetes is strongly influenced by astonishingly little and I am
many others. However, due to the genetic factors, and genes related always satiated. I consciously
hype you seldom get to hear the to this are being discovered by the avoid anything sweet
stories of those who don’t succeed,” day. A recent study even shows there because I know that I wou
she explains. are multiple genetic abnormalities be 5kg heavier as I would
“In general there’s a great deal that you can have that would lead be eating substantially
of benefit to reducing your carb to diabetes. In other words, it’s not more calories as I would be
intake,” she continues “However, one abnormality, but there might be more hungry.”
the amount of carbs a person can three or four different abnormalities Noakes acknowledges that
consume is highly individualised. This and you could have any combination there are people on the
is something that genomics research of them. In time you will be able diet who don't lose weight,
has shown us. For some, reducing to test that when a child is born to despite doing everything ri
carbohydrate intake improves weight determine their risk for diabetes.” “It's because they don't cut their
loss and prevents weight gain, while However, having looked at the calories, so the brain doesn't
others metabolise or manage carb literature, Noakes believes these adapt and still makes the
intake much better. People also tend links are “completely associational”. hungry, even though they
to respond differently to the quantity “In other words, they take people need (more food). We can't
and quality of the fat in their diet.” who are fat or who have an abnormal explain that at the moment.”
As an example, de Beer explains glucose tolerance, and then they In his work with amateur
that carriers of a variant of the associate it with these genes, and and elite level athletes on the
adrenoceptor beta 2 (ADRB2) gene therefore they can say such and traditional LCHF diet, Mark
have been shown to have a greater such... it is not clear to me that they an elite age group triathle
risk of obesity and elevated insulin have the answers. I can’t yet go and runner, part-time coach, foun er
levels when carbohydrate intake get a test that confirms that I have
turn page
78 JULY - AUGUST 2014 | www.fitnessmag.co.za
Exercise and LCHF
T his is also proving to be one
of the more contentious
issues pertaining to Noakes'
in the build up to this year's Boston
marathon that he sticks to the ritual
of a pizza the night before every
new approach – his position that race. Why then are these athletes not
exercise doesn't lead to weight overweight and/or underperforming,
loss. Putting aside the argument and shouldn't they all be suffering
that exercise improves health and from various lifestyle diseases based
fitness, and increases lean muscle on this way of eating?
mass (which increases your basal “I think the Kenyans are always
metabolic rate), Noakes believes used as a very good example,” says
that most people will generally Noakes. “What we need to remember Noakes himself believes
eat carbohydrates directly after is that we're dealing with the very he would’ve had a more
exercise, which further stimulates
hunger because of the high sugar
content, and this “just compounds
elite of the Kenyans. For example, if
another Kenyan is insulin resistant
and is 2kg heavier he is not going
prolific career as an amateur
ultra-distance runner had
he followed an LCHF diet in RACE
MEAL
his formative years (Noakes
the problem”. to win the marathon, because he completed his first Comrades
However, de Beer points out that is carrying too much weight, and Marathon in 6h49m), a view
now also held by Comrades
genomics shows that some people that's what we don't know: these
respond more to exercise for weight may be highly selected people who
legend Bruce Fordyce.
High-fat,
loss, while others benefit more from
dietary interventions. “Carriers of a
are so insulin sensitive that they can
cope with that high-carbohydrate
low-carb
variant of the FTO or 'fatso' gene, diet. The other point is, we know South African marathoner
for instance, benefit more from
doing higher than average levels of
exercise.”
that that diet will in no way, in the
long term, be healthy for people
with insulin resistance,”
Lusapho April – a two-time
Two Oceans marathon winner,
winner and record holder at
OR
You'll also find a lot of banter In this regard, Noakes makes
the Hannover marathon, and
third-placed athlete at last High-carb
on social media about endurance
athletes who have adopted LCHF and
reference to Olympic legend Steven
Redgrave. “He won five Olympic
year’s New York marathon –
told South African media in the before a race?
build-up to this year’s Boston
gone on to smash personal bests. medals and now has type-11 marathon that he sticks to
Noakes himself believes he would've diabetes. I would say there is a the ritual of a pizza the night
had a more prolific career as an high probability that the high- before every race.
amateur ultra-distance runner had he carbohydrate diet he followed
followed an LCHF diet in his formative throughout his career probably
years (Noakes completed his first contributed to this.”
Comrades Marathon in 6h49m), a According to Noakes, some elite
view now also held by Comrades athletes can eat anything because
legend Bruce Fordyce. their metabolism can adapt to
However, the greatest marathon anything. De Beer echoes these
runners in the world, Kalenjin runners sentiments, stating that the energy
from Kenya, follow a high-carb, low- requirements of an elite endurance
fat diet, as noted in numerous studies. athlete are huge. “When burning
One study conducted by Onywera that amount of energy then higher
et al (Food and macronutrient intake carb diets are suitable as that readily
of elite Kenyan distance runners) available source of energy is, more
showed that their “diet was high in often than not, immediately used.
carbohydrate (76.5%) and low in fat However, most members of our
(13.4 %)”. Protein comprised 10.1 % of modern industrialised society hardly
their diet. move, which creates the issue when
In addition, South African there's an overconsumption of carbs.”
marathoner Lusapho April – a two- It's therefore “ludicrous” to use
time Two Oceans marathon winner, these athletes as an example of
winner and record holder at the what is normal, says Noakes. “The
Hannover marathon, and third- majority of us who develop metabolic
placed athlete at last year's New York syndrome, hypertension or diabetes
marathon – told South African media do so due to the high-carbohydrate
turn page
athlete will derive a much greater are suitable as that out a glide path for his athletes where
they reduce their overall carb intake
response low. Wolff then uses long,
easy sessions to develop a more fat
benefit from carbs consumed during readily available incrementally over a period of time. efficient state. “My athletes will go on
an event than someone who eats
carbs all the time. That is why I
source of energy is, “When they hit a period of fatigue water for at least the first two hours
generally advocate an LCHF diet most more often than not, we see how long it takes to come
out of that state. If they don't then
to enhance their ability to metabolise
fat. After that they can consume
of the time, with timed carb intakes immediately used.” we up their intake to determine the some carbs to assist with energy
production, especially if they have
another session later that day.”
Wolff also highlights the
importance of the recovery
“A fat efficient meal. “Some athletes on LCHF
athlete will derive deplete glycogen every day,
a much greater which catches up with them.
benefit from carbs
consumed during an It's also important to eat
event than someone immediately after exercise as the
who eats carbs all insulin response is more efficient.”
the time. That is why This meal should consist of carbs
I generally advocate
a LCHF diet most of and protein to improve recovery
the time, with timed (muscle re-synthesis), and a
carb intakes around well-formulated supplement
intense training is often the easiest and most
or races.”
convenient 'meal' to consume
so soon af r rcise. The
turn page
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.
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.
Option 3:
PYRAMID TRAINING
As the name implies, a pyramid has a large base (reps
or weight) and then tapers as you near the end of
your session. In this instance, you would pyramid
each compound exercise, starting with one set of 15-
20 reps, followed by a set of plate pushes. That is one
complete t. r example:
Set 1: Over squat – 15-20 reps + te pu
Set 2: Over ea squat – 12-15 reps + ate pus
Set 3: Overhead squat – 8-10 reps + plate push
Set 4: O rhead squ – re + plate pu
Repeat t is structure or t e ot er compoun moves –
the overhead lunge and front squat.
Perform calf raises to failure to finish off the session in
under an hour.
T VES
OVERHEAD
SQUAT
How to do it: Hoist the weight plate
overhead. Position your toes outward
with a wide stance. Ensure the plate
is positioned toward the back of your
head with your arms fully extended.
Drop down by hinging at the hips and
bending your knees. Keep your weight
back in your stance as you descend,
until your knees and hips are fully bent
or until your thighs are just past parallel
to the floor. Ensure your knees travel in
the same direction as your to . Retur
to the starting position b extending
your knees and hips.
A HIGH-
INTENSITY
SESSION THAT
PACKS POWER!
V
OVERHEAD LUNGE
How to do it: Hoist the weight plate overhead. Stand with your feet together.
Lunge forward with your right leg. Land on your heel then your forefoot.
Lower your body by fl xing the knee and hip of your right leg, until the knee
of your left leg almost makes ontact ith the floor. Return to the starting
position by extending the hip an knee of your right leg. Repeat the move on
the opposite leg to omplete one rep.
A B
CALF RAISES
How to do it: Stand upright holding
the weight plate close to your chest.
Position your feet close together with
your toes pointing forward. In this
position raise your heels off the floor
to perform a double leg calf raise.
Drop back down and repeat for the
required reps.
A A B
SIGNIFICANTLY
INCREASE LEG
STRENGTH
WITH LESS
STRESS ON
YOUR BACK.
B A
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FITNESS
MODEL
GUIDE
GET PUBLISHED
BY BUILDING
STRONG MEDIA
RELATIONSHIPS
By James Patrick
jamespatrick.com • fitmodelguide.com
A
S AN EDITORIAL PHOTOG-
RAPHER IN THE FITNESS
INDUSTRY, THE QUES-
TION I GET ASKED MOST OFTEN
IS “HOW DO I GET PUBLISHED?”
THAT OR THE STATEMENT “I
WANT TO BE PUBLISHED, BUT I
DON’T KNOW HOW.”
My response typically is summarised as
“where and why?” The “where” is a great
place to start. Where do you want to be
featured? What magazines do you want to OULD
W HY S H
work with? This is about having a solid un- ZINE
A MAGA OU?
Y
derstanding of your brand and what you’re FEATURE
promoting or working towards. Knowing
this, which publications on the market best
match your goals and the direction of your
brand? Getting published isn’t necessarily
the hardest part – it’s getting published in
the right outlets that can help you achieve
your goals in this industry.
The “why” requires even more thought
and consideration. Why should a magazine
feature you? Essentially you have to play
the role of the magazine editor. Why would
you publish you? The reason of “because I
want to” or “because it’s my lifetime goal”
Heather Vines-Bright
James Patrick, ACS, ALB, is an Arizona-based com- keter and public speaker. What this really means and blog appear on his website JamesPatrick.com,
mercial and editorial photographer specialising in is that James is a professional storyteller. His pho- his Facebook page is www.facebook.com/james-
sports, fitness, commercial and fashion. A graduate tography work has been internationally published patrickphotography, he is on Instagram
from the University of Arizona with his degree in and has received multiple ADDY® Awards from the @jpatrickphoto and Twitter @jpphotography.
Journalism, he has also worked as a writer, mar- American Advertising Federation. His photography
ANSWERING THOSE TWO QUESTIONS IS THE PRECURSOR TO EARNING THE RIGHT TO WORK Fit Model Guide:
Annie Dulin
WITH CERTAIN PUBLICATIONS – AND THAT RIGHT IS ROOTED IN DEVELOPING STRONG MEDIA
RELATIONSHIPS. IN MY CAREER I’VE FOUND THAT THERE ARE FOUR ESSENTIAL STEPS IN How to Get
THIS REGARD: Published
LEARN HOW TO
BECOME A PUBLISHED
1. Know the magazine’s wants is to stop too early. Perhaps you only make one FITNESS MODEL!
and needs or two efforts to contact a publication and after From understanding the publishing
Once you’ve decided which publications not hearing back you give up. There are publi-
industry, to researching and targeting
you’re pursuing relationships with it’s impor- cations I pitched to, met with and marketed to
your audience, to creating stronger
tant to know everything you can about them. for years before I got my first project.
Publication editors are extraordinarily submissions, this guide gives you the
How often do they publish? Do they publish
busy and will not respond to every message information and tools to better pitch
both online and in print? What topics do they
they receive. So it’s not about spamming yourself to the magazines you want
generally feature? What different sections are
in the magazine? Who are the regular content them on a weekly basis, but staying in touch to work with.
contributors such as writers and photogra- regularly enough to show your commitment This guide features interviews with
phers? Who are the decision makers at the and interest. multiple magazine editors, pub-
magazine and how can you get a hold of them? lished fitness talents and marketing
Each publication has it’s own brand and 3. Deliver, deliver, deliver and communication specialists - all
identity to help separate it from the masses. When you do get that opportunity to do providing you with the insights you
The more you can learn about the publica- something for the publication it’s your should know about piecing together
tion the better you can position yourself when chance to prove to them why they took a your marketing efforts for magazine
pitching to them. It shows you’ve done your chance on you. work. Find out more and purchase
homework and that you know the areas of the You must deliver without taking any short- your own copy of the e-book at www.
publication where you can best align yourself. cuts because you feel like the project is “in the fitmodelguide.com
bag.” It’s about going above and beyond for the
2. Demonstrate what you offer editor or staff member who put the brand of
This is when the pitch happens. At this the publication as well as their own reputation Free resources for
stage you’ve done your research, know the on your shoulders. fitness models
magazine’s brand, know what they feature When you get the chance to be featured or to The James Patrick Photography Blog
and know who the decision makers are. do something for the magazine bear in mind publishes new articles twice a week
Now you’re finally ready to connect with that this is the brand saying that they consider on how to develop a career within the
them and showcase who you are and you viable enough to look into. Reinforce that freelance talent industry. Subscribe
what you bring to the table. decision with the best work you have to offer, for free at jamespatrick.com/blog
There’s no perfect way to do this. and then some. TheProExposure podcast features
Some editors prefer that you e-mail a new episode every two weeks
them, others enjoy a face-to-face meet- 4. Stay in touch providing information and inspiration
ing, others prefer a hard copy packet sent Nothing burns an editor or a journalist more for those looking to succeed in the
to them and some prefer business be done than feeling used by a subject. Someone
talent industry. Listen in to any of the
over the phone. Your approach to publications got their feature and now they’re using it to
will differ depending on the publication, what episodes for free at theproexposure.
promote themselves, never really thanking
you find works best and, most importantly, anyone but their own efforts.
com
how you want to stand apart form others The publication showed that they were will-
pitching. ing to work with a talent and then the talent is
For myself, as a photographer, there are off pursuing the next magazine as if the first
magazine editors that I deal with exclusively
through e-mail. There are other magazine art
one was a one-night stand. It feels cheap,
shows that you were only in it for yourself and FACE OF FITNESS
directors who I have weekly phone conversa- is a sure-fire way to ensure the publication
tions with. Then there are others who I go in to never works with you again. 2014 COVER MODEL SEARCH
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should pay attention to you. invested in the publication and you stay in cover of fitness magazine.
This effort is not exclusively done in one touch you will begin to learn what other
or two attempts. It is an ongoing discipline opportunities there are again in the future.
of staying in touch, showing new work and The cycle begins anew as the relationship
developing new pitches. A mistake most make continues to strengthen.
BROCCOLI BERRY
SMOOTHIE
Broccoli contains just TIMIN G:
DRINK
UP FOR
over 34 calories per YOUR M
AFTERN
ID-
OON
100g serving and is S N AC K
rich in dietary fibre,
minerals, vitamins,
and anti-oxidants that
have proven to have
many health benefits.
INGREDIENTS
2 cups broccoli, chopped
2 cups orange juice
1 cup frozen strawberries
1 cup frozen raspberries
30ml plain yoghurt
METHOD:
1. Mix together the 2 cups of
chopped broccoli and the 2 cups of
orange juice in the blender.
2. Add the frozen strawberries and
raspberries to blender and blitz until
smooth.
4. Add the plain yoghurt and process
it all together.
5. Serve immediately in tall glasses,
or chill until ready to serve.
erries
Strawb 170
e
provid s of
lig ra m
mil r ADD RASBERRIES
o t a s s ium pe
p g .
servin Raspberries are rich in the B-complex group
of vitamins and vitamin K. They also contain
very high amounts of vitamin B-6, niacin,
riboflavin and folic acid.
FACE OF FITNESS
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...Launched her
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Entry requirements: Head & physique winner of the 2013
photos and a completed entry form. cover model search
competion and
For rules and more information visit appeared on the
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weekly fitness newsletter for tips and updates. Jan/Feb 2014.
1ST PRIZE:
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Finding comfort in the health and vitality
raw food provides, not the warmth
BY CAROL ANTHONY, owner of Café Raw
EATING RAW
IN WINTER
I
’m often asked: ‘How do to Europe and parts of America,
you manage to maintain a with even more extreme conditions
raw diet in winter?’ And the in other parts of the world. Fresh
truth is, it’s not that hard. produce is also abundantly available
With a few tweaks and tricks it’s all year round, as there is never a
achievable. In fact, when you know time when fresh fruit and vegetables
what to do a raw diet can also offer are unavailable thanks to modern
comfort in winter, in addition to farming practices. This means
other benefits like supporting your following a raw food diet is
immune system through colds and certainly more manageable in
flu season. You’ll also experience our temperate climate.
increased energy levels and Gabriel Cousins, MD did
general well-being at a time when research in Alaska and
most others are lethargic and lazy. found that 95% of raw
foodists were successful,
EAT WARM FOOD, despite their harsh
NOT COLD FOOD winter conditions. His
A common misconception is that findings included the
raw food is always cold. Eating following:
raw doesn’t restrict you to eating When starting a raw
cold food from the refrigerator. food diet, many people
Eating raw merely means that food release toxins built up
has not been heated over 420C to as a result of their former,
preserve all the minerals, vitamins poor diet. This can result in an
and enzymes. Eating raw food uncomfortable, cold feeling. This
at room temperatures, or even sensation is, however, temporary.
heating it until it is warm to the In time, on a raw food diet, your
touch are great ways to eat more body temperature drops. It takes
raw food during the colder months. time to get used to a lower body
South Africa is truly blessed with temperature. Once again this is
the most beautiful weather. Our only temporary and you will feel
winters are mild when compared warmer over time.
Furthermore, when
eating a raw food
Drink hot apple cider t, your arteries
with cinnamon clear up and your HOWEVER, THERE IS MUCH THAT CAN BE DONE TO
culation improves. STAY WARM IN WINTER ON A RAW FOOD DIET. THE
Accordingly, most ALASKAN RAW FOODISTS ALSO RECOMMENDED
eople who follow THE FOLLOWING:
a raw food diet • Get more exercise.
eldom feel cold. • Warm food as described above.
It would therefore • Warm up plates for serving.
• Place cold salad from the fridge into the dehydrator for a
ppear that feeling
few minutes to warm it to room temperature.
cold when eating
• Use warm dressings or sauces on your food.
raw is merely a • Drink warm drinks like apple cider.
ransitional issue.
SOW G THE
SEEDS HEALTH
Most plants start off as a seed, which is packed full
of all the nutrition it needs to grow. A mature plant 2
WKHQÁRZHUVDQGSURGXFHVQHZVHHGVZKLFKDUH HEMP
SEEDS
DOVRSDFNHGZLWKKLJKFRQFHQWUDWLRQVRIYLWDPLQV Hemp seeds are
PLQHUDOVSURWHLQVHVVHQWLDORLOVDQGHQ]\PHV nature’s highest
7KHVHWKHQIDOOWRWKHJURXQGWRFRQWLQXHWKDWF\FOH botanical source
of essential
Packed with all these fatty acid, with
vitamins and minerals 1 CHIA SEEDS more essential
One teaspoon of chia seeds fatty acid than
it’s no wonder people flax or any other
delivers 2.5 times more protein
include seeds as a part than kidney beans, three times nut or seed oil. One
of a healthy diet. The more iron than that found in tablespoon of hemp
best way to include spinach, six times more calcium seeds also contains all
seeds in your daily than milk and seven times more CHIA SEEDS HELP the essential amino acids.
Hemp seeds are also a rich
diet is to eat them raw. vitamin C than an orange. Chia TO REDUCE JOINT source of phytonutrients,
seeds are also loaded with vitamins
Heating or roasting a PAIN, AID WEIGHT plant-derived compounds
and minerals, are an excellent source
seed breaks down its of fibre, antioxidants, and are the that have a protective
natural components. It’s richest plant source of omega-3
LOSS AND PROTECT function and can therefore
also best to choose raw fatty acids. These seeds are known YOUR BODY help to boost our immune
and unsalted seeds and as a superfood for obvious reasons. systems and protect
Chia seeds also purportedly help to
AGAINST SERIOUS tissues, cells, skin, organs
avoid seeds which are
coated. So, what then reduce joint pain, aid weight loss and AILMENTS SUCH and mitochondria. They’re
composed of over 30%
protect your body against serious
are the best seeds to ailments such as diabetes and heart AS DIABETES AND pure protein and 40%
include in your diet? fibre, which is the highest
disease. And they’re also gluten-free! HEART DISEASE. amount for any grain on
earth. Hemps seeds are
3 also high in omega-6 fatty
SUNFLOWER SEEDS acids which stimulates skin
These seeds contain a large amount of vitamin E, which helps protect our
cells against the effects of free radicals and other substances that oxidise and and hair growth, maintains
harm protein structures and cell membranes. Vitamin E is also beneficial for the bone health, regulates our
prevention of cardiovascular diseases. A 28g serving of sunflower seeds contains metabolisms and can help
512mg of copper, which is more than 50% of our daily recommended intake. Copper with brain function. These
is very important for maintaining hair and skin health, as well as joint and bone amazing seeds are also
elasticity and flexibility. Magnesium, which can also be found in sunflower seeds, is ideal for maintaining and
another important mineral for optimal bone health. Loaded with monounsaturated
improving cardiovascular
and polyunsaturated fats, sunflower seeds also help to lower bad cholesterol.
health.
4 FLAX SEEDS
These seeds are made
up of a large amount
of alpha-linolenic acid
SAVE GET YOUR
(ALA), dietary fibre and
lignans. ALA is a powerful
anti-inflammatory, while risks of developing breast a cup of cooked oat bran).
DIGITAL VERSION
lignans are phytoestrogens,
which helps to stabilise
or prostate cancer. The
fibre in flax seeds promotes
The soluble fibre found in
flax seeds can lower blood
WITH...
hormonal levels, reduce healthy bowel function cholesterol levels, thereby
the symptoms of PMS and (one tablespoon of flax seed helping to reduce the risk of a
menopause, and reduce the contains as much fibre as half heart attack or stroke.
AVAILABLE ON
SUFFERING FROM IBS? THE FIBRE IN FLAX SEEDS
PROMOTES HEALTHY BOWEL FUNCTION. www.fitnessmag.co.za/magzter
Eat pumkin
seeds before
you go to
bed! You
may have
5 PUMPKIN SEEDS a better
night’s sleep
Pumpkin seeds contain as they
many vitamins and minerals, provide
including iron, potassium, tryptophan,
phosphorus, magnesium and which is
needed for
zinc – 28g of pumpkin seeds melatonin
provides the average adult production.
with about 18-20% of their
daily requirement of zinc.
However, these seeds have a
high calorie content (559 calories
per 100g) so portion control is
essential. They’re also a great
source of protein, with about 30g
per 100g serving. New research
has also found that pumpkin
seeds can help regulate insulin
levels, which guards against
diabetic complications. A few
seeds before bed may also
promote more restful sleep as
they provide tryptophan, which
is needed for melatonin and
serotonin production.
Versatilit
Seeds are great for adding texture to various healthy meals, including smoothies
or soups. Alternatively, you could also use seeds as a topping for casseroles, hot or cold
cereals, salads or in wraps and sandwiches. They’ll also give you a much needed boost of
energy when eaten as a standalone snack during the day.
5 WORST 1
Skipping your
THINGS
post-exercise
recovery meal
Exercise is a stimulus that causes
muscle breakdown (catabolism),
TO DO
but it also initiates a number of
processes that help to repair and
rebuild this damage. First it initiates
an anabolic hormonal cascade that
primes our bodies for the repair process.
AFTER
One of the more important hormonal
responses is an increase in insulin
production immediately after exercise
as it makes our bodies more efficient at
refilling muscle cells with glycogen and
TRAINING
transporting amino acids to damaged
muscle tissue, which allows the repair
process to get under way. The period of
time immediately following exercise is
commonly referred to as the “anabolic
window of opportunity”; however,
BY PEDRO VAN GAALEN, Managing Editor new research suggests that similar
anabolic benefits can be derived from
pre- and intra-workout supplementation
with protein. As such, a meal and/or
supplement ingested during the period
immediately following exercise is more
effective at halting the catabolism
caused by exercise than it is in promoting
greater anabolism. Regardless, skipping
a meal or recovery supplement after a
workout is a sure-fire way to lose muscle
and prolong the inflammation caused
by exercise, which can increase tissue
damage.
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.”
3Eating the
wrong
macronutrients
While eating as soon as
possible after a training
4 Staying in your sweaty clothing
Exercise, and the resultant
sweating, promotes the
removal of a number
of toxins, metabolic
toxins through your pores.
It is therefore wise to take a
shower immediately after a
session or race is vitally workout, or at least change
by-products and heavy
important, the composition into a clean set of clothes
metals, a portion of which
of your meals should also before heading home.
is excreted through your
be a key consideration. sweat glands. However, if
It is important to get the you stay in your workout
macronutrient balance right, gear for extended periods
not to mention the type and of time after your workout
form of these macronutrients. has ended your body has a
For instance, it is advised that chance to re-absorb these
you avoid high-fat foods,
not because they’re bad, but
because they are more slowly
digested. This reduces gastric
emptying, which delays the
5 Doing nothing
digestion and absorption
of carbs and protein – the For many of us a tough anabolic hormones, energy
macronutrients your body workout is normally substrates and inflammation-
needs right after a tough followed by eight or more fighting cytokine inhibitors and
training session or race. Muscles hours spent sitting at a anti-inflammatory cytokines to
need a large dose of protein to desk, or an afternoon spent recovering muscles. Electrical
start the rebuilding and repair with our feet up on the activity in your muscles also
process, as well as carbs to couch. However, few things decreases, which reduces
replenish glycogen stores in the are as detrimental to your your basal metabolic rate. All
muscle cells and liver. health and your recovering of these factors combine to
muscles. Extended immobility increase post-exercise stiffness
reduces peripheral blood and soreness, which can
flow, w ic lactat negatively impact your next
remova an t e ivery o training session.
H E
LOSE T IND FAT,
Restricting your
calorie intake, NOT YO U R M
denying your body
W
hile the step-by- it, how many times in movies do any sound now while reading
its cravings and step process to we see the dumped partner (male that description? This is not a bad
diligently sticking losing body fat or female) sitting on the couch thing – on the contrary it is who we
is actually quite watching late night infomercials are, and much of it is down to the
to your high-
clear and, when eating a tub of ice cream? This science of the brain and the spikes
intensity exercise followed with discipline, will image has become a stereotype, but in serotonin that reinforce our
programme can help sculpt the body you desire, in reality it is no laughing matter. behaviour patterns.
cause those with the there is another aspect that may
need to be acknowledged before
strongest of wills to
lose their mind long
committing to any diet and HUMANS HAVE AN EMOTIONAL
training regimen.
before they lose Marcelle Pick, on ATTACHMENT ASSOCIATED WITH
WKHLUÁDE womentowomen.com, wrote a
very interesting article about our
FOOD AND EATING.
relationships with food. Often we
hear things such as our “emotional Consider this: When Prince However, says Pick, eating is
attachment” to food. Think about Charming takes you out on your far more complicated. During
first date, where are you most childhood we often associate
likely to go? That’s right, out to food with happiness – with family
WHEN GOING dinner. Food, eating, dining... it’s meals and special occasions – or
OUT FOR DINNER a process that is often infused we associate mealtime with being
with lots of emotion. Just think shouted at and forced to sit at the
OPT FOR A FILLET
of the sounds some people make table until we eat the very last
STEAK WITH when tasting a sticky, smooth, pea. Either way humans have an
SALAD AND red velvet cake or chocolate emotional attachment associated
AVOID THE CHIPS. fondant spilling molten chocolate with food and eating.
over your spoon. Did you make Pick says it goes even further for
www.fitnessmag.co.za 101
Are you running yourself into the ground?
DEFINING THE
CONDITION
Biokineticist Keri Drake says
that muscle imbalances are very
BY PEDRO VAN GAALEN, MANAGING EDITOR she was never able to resume her common today, due largely to
long distance running. She took up our modern lifestyles. “We all
T
halita Auret was a in the Monster 32km road race no longer works in a natural range,
from walking with ease, and my
professional athlete in Pretoria at the age of just 22. which is when we start to develop
back and neck hurt so much that I
in the 1980s, but she’s At that stage of her life she was compensation patterns. Over time
needed a special pillow to sleep on
been suffering from and competing against top athletes this can then lead to injuries if the
at night. I felt like a 41-year-old in a
dealing with the consequences like the legendary Zola Budd, imbalances and compensation
90-year-old’s body,” says Thalita.
of the physical breakdown and running was her life. patterns are not corrected. The
A long overdue trip to the
caused by her running ever However, at the age of 28 important thing is to treat the
physiotherapist finally revealed the
since. The subsequent injuries she started experiencing pain cause (the imbalance), and not the
root cause of her injuries– severe
that plagued her were due in her knees when she ran. symptom (the site of pain). This can
muscle imbalances, which had
to the muscle imbalances She therefore decided to take be done by restoring biomechanical
resulted in incredibly weak muscles.
she developed and carried up cycling with the hope of function and balance.
Even a simple push-up or squat was
throughout her career. alleviating the repetitive strain In Thalita’s case, she was only
impossible. Thalita also had severe
While running is one of the and impact she was inflicting on running, and from a young age.
calcification in one of her shoulders
best forms of cardiovascular her joints and muscles during Her body therefore developed the
and was able to use only 40% of her
exercises, long distances those long runs. This helped for specific muscle and fascial patterns
arm mobility.
combined with high-impact a while, but by 38 Thalita had she needed to run harder and
This all stemmed from a lack of
repetitive movements can often torn a muscle in her hip, which faster, but it never activated the
strength work needed to maintain
lead to injuries such as tendonitis, took eight months to heal. To muscles that she needed to keep her
balance within the other muscle
iliotibial band syndrome and knee make matters worse, she didn’t posture correct, stabilise her joints or
groups a runner doesn’t use – a
pain, as well as muscle strains, see a physiotherapist to help maintain the range of motion in her
common downfall among endurance
pulls and tears, particularly when with the recovery, which meant other joints.
athletes – as the muscles that aren’t
the athlete is carrying muscle Thalita endured seven months of
being exercised weaken, while the
imbalances. intensive rehabilitation and every six
muscles used while running
Thalita, who originally hails to eight weeks her muscle strength
become too strong. This
from Bloemfontein and is now was tested until she finally began
combination can cause
42 years old, competed at the to feel like a normal person again.
severe muscle imbalances,
highest levels during her running Even though all her pains had gone,
which can then lead to
career. In fact, she still holds the she still struggled to fully recover
injury as the body creates
South African record for a half from her shoulder and knee injuries.
compensation patterns to
marathon in the under 13 age
group and she finished fourth
Thalita Auret discovered Adventure Bootcamp. Many of the
exercises Adventure Boot Camp offered were what Thalita was
102 JULY - AUGUST 2014 | www.fitnessmag.co.za told to do at home by the biokineticist.
Zetske van Pletzen, ABC ambassador.
READ
JOIN THE FITNESS DAYER
MAGAZINE, ADVENTUR
BOOT CAMP AND
However, by strengthening
her back and core muscles
GARMIN FITNESS
she was able to reduce READER DAY 2014
the spasms and pain in fitness magazine, Adventure Boot Camp and Garmin
her neck and back, and Fitness will join forces once again to bring readers
she regained 80% of the together for an Active Reader Day. Taking place on
movement in her arm. 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
PREVENTING having your body assessed
accessible for all.
MUSCLE is essential to figure out
IMBALANCES what muscles are strong, 30 readers stand the chance to win
Muscle imbalances are what muscles are weak tickets for them and a female friend or fitness buddy to
not limited to runners. and where in your fascial attend this fun, interactive morning. The day will consist
In fact, they occur in all lines you may be ‘locked’ body. of a one-hour Adventure Boot Camp class hosted by an
individuals, from the or restricted as this will Monitoring the Adventure Boot Camp fitness trainer. During the class
highly active and those reduce your natural range way you carry yourself ladies will be introduced to the Garmin FR70 Fitness
of motion. throughout the day, as device, which they’ll use throughout their workout to
who participate in sport,
well as any bad postural monitor time, heart rate and calories burnt.
to individuals who are Once you have
habits you may have, will A 20-minute interactive session with a registered
generally inactive apart identified these areas
also help in preventing dietician on nutrition and the myths about high-fat vs
from of the habitual it’s easier to work out an low-carbohydrate diets will follow, where readers can
actions they perform exercise programme further imbalances.
share their concerns and ask questions about how and
every day, like sitting all that strengthens the Become aware of which
what they eat.
day at work. weak areas, corrects any side your body is more
Readers also stand the chance to win their own
For these reasons it’s compensatory patterns dominant and always Garmin FR70 Fitness device, as well as one of five
important to always get that have developed and try to maintain a neutral Garmin Fitness goodie bags or one of five Adventure
your doctor’s approval brings your muscles back posture when doing any Boot Camp vouchers (20 sessions).
before starting a new into a state of balance. activity. This becomes Readers will also be joined by Adventure Boot Camp
exercise regime, especially This lays the foundation easier when your core and brand ambassadors and famous local 7de Laan celebrity
if you’re recovering from an for a stronger, more main stabiliser muscles actresses, Zetske van Pletzen and Mimi Mahlasela.
injury. Drake suggests that efficient, injury-free are strong and performing
their primary function.
N
ow that it's winter sums up the argument different people and information
many of us are succinctly: “There is no doubt sources such as health or sport
likely to pick up that training when you are websites refer to the ‘neck check’.
something we don't sick has negative connotations If the symptoms are above
want. It is understandable with health and that training your neck then proceed, but
why someone might want during the time when your with caution. If they're below
to pretend they're not sick, body is under strain can have your neck then call time and
especially as the hours and long-term effects on the body. have a break. In other words, a
money invested into training What most of us don’t realise is mild head cold, sore throat and
for an event puts huge pressure what those long-term effects sneezing may not be a problem,
on someone's shoulders. A are, and how being ignorant or but a chest infection, cough or
physique athlete in pre-contest turning a blind eye is no longer aches and pains signal it’s time to
prep can suffer a huge setback acceptable. The timing of stop training.
in their conditioning progress getting sick and participating Training when you're sick
by losing just 10 days, for in an event has an uncanny and should be resting is not
instance. What if an endurance coincidence. This leads to a just a case of ‘doing the right
athlete picks up the flu just moral dilemma – negotiating thing’. There are various things
as they start their training your way through trying to that could result from training
taper? However, the setback in account for hundreds and in this state. Some of them are
training, prep or performance thousands of rands and hours discussed next.
can be a lot less severe than spent training for an event or
a serious or life-threatening 'throwing it all away' because
health consequence for being of a ‘mild cold’ or virus.” “What most of us don’t realise is what the
stubborn and training when So when do you train or long-term effects of training when sick are,
you shouldn't. compete, and when do you put
Sarah Hall, biokineticist at on the brakes? There doesn't and how being ignorant or turning a blind
Wellness In Motion in Sandton, seem to be a clear black and eye is no longer acceptable.”
G oing to the gym when sick is a lot like going into work when
you’re contagious. Sure, it shows you’re committed, but it infects
everyone else, having a far larger impact than would have otherwise
of age.”
While it’s neither certain nor clear
that a viral infection will necessarily
been the case. It’s not just breathing in the air that’s the problem. The lead to the mentioned outcomes if
equipment, hand rails, handles, dumbbells – it could very easily become accompanied by training, it is reason
a marketplace for sneezed or coughed out bacteria and germs that have enough to be cautious and rather
been transferred from mouth to hand to lat pulldown bar. skirt with caution than with disaster.
Look, let’s not be naïve, we all ingest all sorts of bacteria and germs
daily, which is part of human existence, but we don’t want the place where COURSE
we work out to be a hub for rampant flu infection. If the infectious people OF ACTION
stayed at home it would go a long way to keeping more people healthy.
Accordingly, more and more private gyms are now imploring its sick
members to stay home for the reasons stated above.
S o what should be done? Where
to from here, and what can we
do if we’re afraid of losing out on
valuable training time?
“Firstly, if you have not been
screened to ensure you have no
your resistance to infection. As such, underlying heart condition, it is
BASHING THE the increased likelihood of getting imperative that you undergo a stress
IMMUNE SYSTEM sick just as you finish your peak and an exercise ECG under supervised
training and start to taper makes conditions. Knowing that you have
A fter a training session our
metabolisms are not at rest. A
whole host of metabolic processes
sense,” says Hall. But what if you take
medications to treat the infection?
a congenital heart condition lying in
wait will go a along way to making
are taking place to bring the body your decision for you on how you
back to a state of homeostasis. TAKING A CHANCE train, what supplements you use and
These processes require energy and
a decent level of health and optimal
“ W hat is the usual pattern
of behaviour? We try
and hit the infection hard with
whether you risk training while sick,”
says Hall.
“Secondly, train with a heart-rate
susceptibility to injury and stress
levels. A training log book will help
function. Being sick means that your you to track not only training volume,
body may well be trying to fight off antibiotics and train through the monitor and know your resting but fatigue levels during training,
an infection, while also trying to deal infection. This, of course, is after heart rate during each phase of your food intake and general well-being
with stress hormones and waste trying numerous self-made home training. This is so that, as you taper, as well.”
products produced during exercise. and over-the-counter flu-busting you can monitor your heart rate as In other words, a smart, scientific
But it goes further than that. Training cocktails. The problem with this is that you wake up each morning and pick approach to your training will go a
in itself weakens your immune the infection may clear; however, the up the signs of infection early.” These long way in getting to know your
system, and it’s the immune system suppressed virus or infection may still signs include a resting heart rate that body and its response to various
that needs to fight off an infection. linger on race day. More so, the long- is 7-10 beats per minute higher than stimuli. One of the consequences
So, if you’re sick to start with, the term effects of training on antibiotics your norm. of this is that underlying or early
inevitable result is clear to see. that we don't see or feel will remain,” “Thirdly, you should pay attention detection of health problems may
“Let's face the facts, training at continues Hall. to exercise volume, intensity and well be spotted before they become
high intensities can suppress the “There have been numerous rate of progression. In other words, a a more serious problem. In addition
immune system. Strenuous exercise research studies into the link between properly researched and periodised to this, be cognisant that training
increases the production of cortisol antibiotic use and tendon rupture, training programme that allows while sick is not advised, and by
and other stress hormones that cardiac arrhythmias, decreased for a slow and steady increase and sick we mean anything more than a
decrease the activity of your natural athletic performance, diarrhoea and adaptation to training load and head cold. But even then you should
‘killer cells’, otherwise knows as T cells, photosensitivity – increased risk of intensity. Take into account exercise monitor your heart rate, fatigue
that fight the micro-organisms that sunburn and cancer. Certain strains of and training history, allergies levels and reaction to exercise.
cause infections. Blood lymphocyte the flu virus can lead to myocarditis and weather during pre-season Listen to your body and rather be
levels drop, and therefore so does (inflammation of the heart wall) and is and in-season training, as well as safe than sorry.
Sarah Hall is the biokineticist at Wellness In Motion, an established brand of Corporate Wellness Management in Johannesburg. Upon booking an appointment, she is
able to do a full assessment, including heart and lung function, body indicators and tests for biomechanical dysfunction.
Email: sarahh@wellnessinmotion.co.za, Sarah Hall, SARAHHALLBIO, @sefromdurbs
www.fitnessmag.co.za 105
BEN
F O R E F I TS
PRENATAL LIFESTYLE EXPERT, AMY GRIFFITH, DEBUNKS MYTHS AND MOM
BABY
AND FEARS, PROVIDES TIPS, TECHNIQUES, AND TRUTHS TO HELP !
WOMEN HAVE A FIT, HEALTHY AND HAPPY PREGNANCY BY AMY GRIFFITH
Prenatal fitness
BENEFITS MOM & CHILD
EXERCISE TO RELEASE CARDIOVASCULAR
a
imperative to keep ENDORPHINS EXERCISE IS OKAY
se du rin g pr eg nancy is not only fit the ch ild’s Exercise not only has countless The old theory of not allowing
xerci n also bene
E
Unive
mom-to-be fit an
lifelong health. Th
rsity of Virgin
cy
ia
ha
Sc
s a
d healthy, but it ca
ho
is is according to rec
ol
dis
of
tin
Me
ct
dicine
ent
molecular conseque
research
, which determined
nce on
fro m
the
the
that exercise
u born
physical benefits, with keeping
muscles toned, maintaining
healthy body fat levels, and
your heart rate to exceed 140 beats
per minute is no longer supported
by the medical community. There
during pregnan to be more fit.
improving cardiovascular is about a 50% increase in blood flow
lly allows the child
child that essentia health among them, it when a women is pregnant, so the
also releases endorphins heart works much harder to deliver
that can help boost mood, all of these nutrients throughout
improve self-esteem, the body, especially to the placenta.
Other studies have shown exercise or simply don’t know the
reduce anxiety and depression, While a pregnant woman who is
that maintaining a healthy best way to go about integrating
decrease stress, alleviate pain and exercising may tire out more quickly,
weight during pregnancy is fitness into their daily lifestyles—
improve sleep. All of these can there is no evidence that such
tied to preventing childhood both of which undermine and
greatly enhance the lifestyle of a exertion is harmful to her baby. The
obesity, which has reached inhibit a pregnant woman’s
pregnant woman, helping her to general rule of thumb is if a pregnant
epidemic proportions in many opportunity to optimise her health
enjoy the overall experience. woman can continue to hold a
countries, including the US. Of and fully enjoy the experience.
conversation while performing an
course, prenatal fitness is also To help moms-to-be (with no
exercise routine, then she is in a
an imperative for the budding
mom’s own health with respect
applicable medical complications)
gain expert-based knowledge and
Ab exercises cardiovascular safe zone.
Pregnant women still have
to both her physical and innate confidence relating to their abs and will benefit from SET A FITNESS MANTRA
emotional well-being. fitness choices, below prenatal strengthening them ahead of A mantra is a positive intention –
That said, while most understand lifestyle expert, Amy Griffith—star their delivery date. a word or phrase that you come
that maintaining a pregnancy fitness of the Prenatal Yoga Workout Exercising abs and the entire group of back to daily to ‘check in’ and
VD— offers eight tips and truths core muscles will help prevent back be reminded that everything
harbour erroneous fears to give direction, debunk myths, and posture problems caused by the is okay and on course. Setting a
nd provide overall peace-of-mind growing stomach, will make pushing
mantra will help you to trust your
about prenatal to foster a fit, healthy and happy more effective during labour, and will
body, and accept the changes that
ne months*: help the new mother recover quicker.
are occurring physically. It can also
For example, a pregnant mother in her
help to quiet down the ego and
Start now!
second and third trimester will mainly
encourage you to slow down and
be working her transverse abdominus,
even accept the temporary fitness
which wrap from front to back like a
limitations. This is a key lesson to
If a woman becomes pregnant and has not had a corset, as well as the obliques. Keeping
reiterate throughout pregnancy
structured fitness routine beforehand, she can these muscles toned and active will help
and can help to keep the pregnant
certainly start now – and should since exercise them to return to their pre-pregnancy
state far sooner.
woman safe while exercising. Some
develops muscle tone, can help prevent gestational
Abdominal exercises during mantras are, “I accept,”“I trust,” and “I
diabetes, aids in digestion and can help lower blood
pregnancy can also reduce the risk of am strong”. These positive reminders
pressure. Just be sure to begin with some gentle forms of
abdominal separation, which can lead carry throughout the pregnancy and
exercise. As the due date approaches, remaining active can also
to other physical ailments. Beforehand, the birth of the baby.
encourage the baby to move into proper position for birth. Even
activity as simple as walking is hugely beneficial to a pregnant be sure to research the safest types
woman. She can even run, bike, dance and strength train as long of abdominal exercise for the various
as it still feels safe for her body. Whatever modality of exercise she trimesters and execute them with
decides to engage in, it is always of utmost importance that she proper form.
listen to her body and recognise individual limitations.
ABDOMINAL BRACING
Note: Never perform abdominal crunches
in a supine position in your third trimester.
An alternative is to perform the abdominal
bracing move: Suck your tummy in towards
106 JULY - AUGUST 2014 | www.fitnessmag.co.za your spine. Hold for 6 counts and relax for
2 counts. Repeat.
Try yoga
If you successfully conceive then it is important to follow all the
basic pre-pregnancy measures in addition to the following:
Yoga is not just about but in a modified way. an uncomfortable
gaining strength and Prenatal yoga also situation, both
flexibility, and finding teaches the powerful physically and
calm in moments of connection of breath and mentally. Many of
stress; it also helps movement, encouraging the elements of a
slow down our busy the woman to let go prenatal yoga class
lives. Prenatal yoga is of tension trigger can be used by the
also a very safe form points in her body. mother as she moves
of exercise. Executed All of these elements through labour and
with the use of props to combine to cultivate a delivery, including
support the pregnant deeper understanding poses to ease labour
woman as baby grows, of how the woman’s pains, breathing
the mother can maintain body moves and what techniques, and
the standard yoga poses, she can do to relax in meditation.
*The above should not be construed as medical advice. Individuals should consult with their own physicians before starting any fitness or exercise regimen.
www.fitnessmag.co.za 107
transformation INSPIRATIONAL SUCCESS STORIES
V E & AC H I E V E
BEL I E
JEANINE KILIAN
“My doctors were extremely meant they would spend the
concerned about my health next few nights in hospital. When
and did every test that they she got older Jeanine was then
had available at the time to diagnosed with Scheuermann’s
try and determine why my disease, a form of juvenile
body was experiencing such osteochondrosis of the spine.
severe allergic reactions, and “It affects your posture
so regularly,” she explains. “I drastically. A Scheuermann’s
can still remember my parents disease patient is unable to
crying next to my bed while consciously correct their posture,
the doctors tried everything which results in a quite rigid apex
at their disposal to try and curve.” This disease is notorious for
diagnose my conditions to being the cause of very severe or
determine how they could treat even disabling lower and mid-level
their little girl who was so ill.” back and neck pain. Many patients
These doctors initially suspected suffering from Scheuermann’s
that she had cystic fibrosis because disease have loss of vertebral
it was the only logical explanation height and may develop a visual
after all the other tests came hunchback.
back negative. Cystic fibrosis is a “Doctors informed me that I
hereditary disorder that affects the would never be able to participate
exocrine glands. This causes the in any kind of sport, and warned
production of abnormally thick that a sport-related injury could be
mucus that blocks of pancreatic very dangerous with my condition.
“Apart from the ducts, intestines and bronchi, which As I was told that it would be best if I
cystic fibrosis often results in respiratory infections. avoided all forms of sport. I was also
doctors also “Apart from the cystic fibrosis advised to only use a particular kind
doctors also found that I had of schoolbag that would place less
found that I had pneumonia, bronchitis, as well strain on my spine.”
pneumonia, as abscesses on my lungs. I had However, Jeanine wasn’t going to
to go for frequent physiotherapy give up that easily. “I was interested
bronchitis, as well sessions to help my lungs recover in various sports and decided to at
as abscesses on and improve my breathing. I also least try some of them. I started to
my lungs.” suffered from severe asthma.” participate in netball, hockey, tennis,
As soon as Jeanine’s parents swimming and athletics at school.
thought that they had her allergies While I was in pain after practises I
under control she would have felt it was worth it.”
Soon after matriculating
R another setback, which invariably
AFTE BEF
Jeanine Kilian had ORE
to endure a tough
childhood as she was
plagued by health
issues. This meant her
life was punctuated
by regular visits to the
hospitals from a very
young age.
Jeanine was plagued by allergies her whole life!
108 JULY - AUGUST 2014 | www.fitnessmag.co.za
Doctors
informed
me that I
would never
Jeanine went into the working a regular basis. be able to cry myself to sleep
world, where her manager, Jaco “I felt great and participate most nights.”
Le Grange, encouraged her to loved exercising. in any kind With a depleted
start running. “The fact that Unfortunately medical aid, a rapidly
it’s very difficult for a person I had another
of sport, declining physical
with Scheuermann’s disease to setback, which and look at appearance, and a
participate in marathons was made me extremely me now. deepening sadness
something that constantly haunted weak following and depression
me. At first it terrified me, but another severe Jeanine was at her
then I decided that I will use these allergic reaction to something. lowest. But, as is often the case, it’s
emotions as motivation.” Unfortunately we still had no idea always darkest before the dawn.
what I was allergic to.” “It was at that stage when my
GET SET, GO She began her routine all over father contacted me from Saudi
Jeanine started slowly, with a again, seeing numerous doctors Arabia where he works. His research
3km race as her first goal. “I felt to try and determine what was on my condition had led him to a
fantastic after I finished that race. wrong, but none were able to doctor from London who he felt was
It was then that I decided to train diagnose her allergy. One course able to help. Obviously I was sceptical
for bigger races.” She was soon of new medication and drugs as no other doctor had been able to
able to completed a 5km, 10km and followed another as doctors tried diagnose my condition thus far, but
then a 15km race. “This gave me to get the allergic reaction under what did I have to lose?”
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 DISCOVERY
me.” With her training going well and would’ve tried anything. The doctor ran allergy tests again,
she decided to aim higher and I eventually ended up in a but this time it was discovered that
entered a 28km race from homeopath’s office, where we Jeanine actually had an intolerance
Witbank to Middelburg. “Not tried o boost my white blood to histamine. This compound is
only did I reach my goals, cells by drinking a remedy produced by the immune system as goals. I wanted to step on stage
but I demolished them. This three times daily.” However, a it is involved in local inflammatory and participate in an IFBB Bikini
instilled a belief in me that year soon passed and she immune responses. It also regulates competition.”
enabled me to push even still wasn’t feeling better. physiological function in the gut and Jeanine approached Jenine
harder.” To make matters worse acts as a neurotransmitter. However, van der Merwe, a previous USN
Then, in 2011, Jeanine her hair started to fall it is also commonly found in certain Face of Fitness finalist, to start a
started to look for a new out at a rapid rate. “My foods such as tinned and processed business, which she agreed to. “We
challenge, which is when docto s told me that foods, cheeses, wine and beer, soon launched J&Jnine and as our
she began to gym on I was going bald. So, mushrooms, smoked fish, as well as business grew we evolved to become
as you can imagine, chicken and cold meats, among others. Ravenbodies. Jenine has since left
I s devastated, “It was a huge relief to finally to spend more time with her family
Jeanine entered her first particularly as my know what the issue was as I could and focus on her fitness career,
IFBB show in 2013 and
long hair was one now take steps to control it. I but Ravenbodies has continued to
won! “I then went on to grow. We are now a family, all of
of the few healthy realised that it wasn’t going to be
compete on stage in front whom motivate and help each other
of an audience of more than and pretty things in easy to avoid histamine, but I was
my life.” determined to try my best.” to reach our goals. The results we
3,000 people at the World Beauty
And then, just as When we consume histamine- have achieved to date have been
Fitness and Fashion (WBFF) show and I
was in the top 10 call-out at pre-judging.” Jeanine thought it containing foods an enzyme breaks outstanding!”
Jeanine’s amazing transformation was couldn’t get any worse, down the compound. However, Having overcome numerous
complete when she went on to win the developed eczema. “The some people have low levels of challenges to get this point,
overall category at the Mpumalanga rash was so bad that this enzyme, which means they’re Jeanine has learnt many valuable
Provincial Championships and
people would stare at intolerant and may therefore suffer lessons along her journey, not
managed to place seventh at the least of which is the importance
my skin and ask why from ‘allergy-like’ symptoms such as
National Championships. “I was of a healthy, active lifestyle. “If I
a whole new person, and my it looked like that. headaches, rashes, itching, diarrhoea,
I was at breaking vomiting or abdominal pain. don’t follow my eating and exercise
success started to influence other
po nt and would programme my body suffers. But
areas of my life.”
PLAN this experience hasn’t only changed
“The first thing I did was get a me on the outside. I’m a stronger
I’m a stronger person after going nutritional and exercise programme, person after going through
through what I did and never giving up. which improved my lifestyle what I did and never giving up.
drastically. In fact, within just It was really hard at times, but it
two weeks I felt so much better. is the tough times that define a
That’s when I got back to my person’s will and character. That’s
why I wanted to share my life
story. Hopefully it will encourage
Share your success story and inspire others. someone else to achieve the
If you or your friend have made a lifestyle transformation we want to know about it. Mail us on
seemingly impossible. So go on,
info@fitnessmag.co.za and your story could be shared with our readers
if I can do it so can you!”
www.fitnessmag.co.za 109
gain
ow our metabolisms and lead to weight
habits that work to sl
Avoid these everyday
E S LO W I N G
8
U ’ R
WAYS YO BOLIS
YOUR META
BY MELANIE HEYNS, Features writer
There are certain things most of us do every day, SKIPPING MEALS
often without thinking of them, which work to slow Every morning it’s a mad rush to get showered, get
our metabolisms. To find out if you’re self-sabotaging dressed, get the kids ready for school and then fight
your way through traffic to get to work. This often leaves little or no
your efforts and limiting your potential to burn more time for breakfast, so you skip it. However, skipping a meal, particularly
fat and lose more weight each day, here are eight breakfast, will deprive your body of much-needed calories for the day.
important things to consider... This causes your body to overcompensate for lost calories at the next
meal, which means you’ll also be more likely to make unhealthy
choices because you’re body is now deprived. Breakfast is also the
meal you need to bring your body out of the catabolic (muscle
breakdown) state created during the night as we remain in a fasted
state for eight or more hours. By prolonging this state your body can
enter that ‘survival mode’ we explained previously. Therefore, to keep
your metabolism high and functioning properly it’s very important
that you never skip a meal, especially breakfast.
1 YOU’RE DEHYDRATED
4
What many people fail to realise is that
A LACK OF SLEEP your hydration levels directly affect
A lack of sleep has a direct impact on our hormonal (endocrine) your metabolism as your body needs
system, particularly three very important hormones that affect water for important metabolic
our metabolism and our ability to lose weight – cortisol, ghrelin processes to occur. As such ,your
and leptin. Of particular importance, these hormones regulate fat metabolism slows down when you’re in a
metabolism and fat storage, as well as our appetite. For instance, when dehydrated state. A lack of water also
we don’t get enough sleep we produce more cortisol, which not only severely limits your metabolic engine –
increases fat storage, but also influences where that fat is stored. your muscles – from metabolising
Another hormone that is affected in this way by a lack of sleep is energy substrates, including fat. We also
ghrelin, which regulates hunger. Leptin levels, on the other hand, often confuse hunger with thirst. This
decrease, and this hormone is needed to suppress our appetites and means we tend to eat instead of drink,
moderate our body’s energy balance. As a result we tend to eat more which can lead to weight gain. Ideally
and store more fat when we’re sleep deprived. Studies now show that we should all be drinking 8–10 glasses
as little as a week of poor sleep quality or some degree of sleep of water a day. Another tip is to also have a glass of
deprivation can result in weight gain. water before each meal so you don’t overdo it and eat
too much.
6
free-range and in this
case BREAST IS BEST!
INSUFFICIENT PROTEIN
Many women fail to consume enough protein as they fear
building more muscle. The amount you should consume each day
depends on your weight, with a recommended average intake of
between 1.2-1.8g per kilogram per day for women, as explained in our
The biggest loser article (page 70). Trainer and eating plan consultant
Tracy Simpson say she gets her daily dose of protein by eating some
Greek yoghurt (18g of protein per 170g serving) or an egg (13g of
protein per serving) for breakfast. When it comes to lunch and dinner
she either has a serving of lean poultry (25g of protein per serving) or
fish (22g of protein per serving). She may also include some black
beans (15g or protein per serving) in her meals.
ONLY DOING CARDIO 8
While aerobic exercise is the most effective at burning
CONSTANTLY SITTING
7
Our modern lives dictate that the majority of us now have desk
to meet your basic physiological demands – you need to include
weight or resistance training in your programme. Cardiovascu-
lar exercise in the form of sprinting and high-intensity interval
training is also more effective at boosting your metabolism, as it
creates the largest metabolic disturbance. This means your body
will work longer and harder to recover after a tough session, all
jobs, which requires that we sit for most of the day. We then climb the while burning more calories during the process.
into a car and sit in traffic for a few more hours, and then plop
ourselves on the couch when we get home. This inactivity is really
detrimental to our metabolisms as it reduces the amount of energy
we burn each day to perform our basic daily tasks. Being constantly
on the move, or at least doing something every hour on the hour, will
keep your metabolism revved up. Throw some intense exercise into
the mix and you have a great way to stoke your metabolic furnace and
boost the number of calories you burn each day.
ENQUIRIES
Kate
(011) 791 3646
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