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Fitness His Edition - May 01, 2018

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LIFT LIKE A BOSS FOR EPIC GAINS!
LIVE LIKE A
PRO
NO-DAYS-OFF
MOBILITY
WODs
OPTIMISE
RECOVERY
HANDLE
PRESSURE
EAT TO
PERFORM
PROTEIN
POWER-UP
Q THE LATEST SCIENCE
Q BROWN RICE PROTEIN
Q MILK MAKEOVER
ISSUE 35 R47.50
MAY - JUNE 2018
PRINTED IN SOUTH AFRICA
OTHER COUNTRIES R41,30 EXCL TAX
SURVIVE
WINTER
TRAINING TIPS
FROM SA's
LEADING
CROSSFIT
COACH
CONTENTS
>> On the cover Wayne Coetzee
waynecoetzeepro
waynecoetzeepro
POWER UP
>> Image by Sean Levitt,
sean.levitt.photographer
12 Events calendar
All the info on what’s happening in May and June
14 Ask Fitness His Edition
All your health and fitness questions answered
19 Gym wear
26
32
LIVE LIKE
AN ATHLETE
To perform like an
athlete your life must
be geared around
performance
enhancement
MALE
FIXATION
Irina
Nesterova
Gear up for any activity with the latest fitness apparel
28 Profile
Physique star Ravin Kolbe is on top of the
competitive world
36 Count on your health
Your ‘swimmers’ may indicate broader health issues
37 It’s all in the head
Learning to handle pressure
TRAINING
50 Training guide
The hollow-body hold
52 Form first
38
UPPER-BODY BLAST
Take a higher frequency
approach to your
muscular development
for enhanced results
Master the overhead lunge
53 Thinking inside the box
Winter survival training tips
54 Build powerful traps
The trap tri-set
56 Boost your performance
Try the no-days-off mobility workout
SUPPLEMENTS & NUTRITION
65 Protein power up!
Choc whey doughnuts
66 Protein is king
Research confirms protein supplements are highly
beneficial in building muscle, strength and size
68 Protein going green
Research shows brown rice protein delivers
comparable results to whey
74 Move over milk
A comprehensive guide to milk alternatives
76 Bone broth revival
Is this nature’s most potent muscle builder?
78 Show coverage
All the latest action from the competitive stage
4 MAY - JUNE 2018
EVOX ACCELER8 uses 8 unique and innovative herbal
& botanical ingredients that aid in fast-tracking weight
control, maximising cognitive function and redefining
your physique.
A proud brand of
EvoxAdvancedNutrition
evoxnutrition
www.evox.co.za
Caffeine is a stimulant
and energy booster,
making it ideal during low
energy dieting.
Peppermint Leaf Extract
supports the digestive
tract & reduces digestive
distress.
Glucomannan ensures
the feeling of fullness and
satiety during bouts of
intense dieting.
Dandelion Root Extract
is a potent diuretic,
assisting with water
retention.
Cinnamon Extract
works naturally to
support healthy insulin
function.
Choline Bitartrate
has been proven to
promote a faster rate
of lipolysis.
Green Tea Extract (EGCG)
enhances mental
alertness and is a
powerful antioxidant.
Green Coffee Bean
Extract has been
shown to decrease
carbohydrate digestion.
EDITOR’S LETTER
DON’T MISS OUT!
IMAGE BY JETLINE ACTION PHOTO
WHAT READERS HAVE BEEN UP TO ON INSTAGRAM
DO YOU REALLY
LIVE LIKE
AN ATHLETE?
Everyone loves to assign themselves
labels. “I’m a runner.” “I’m a bodybuilder.”
“I’m a CrossFitter.” “I’m an athlete.”
It’s human nature. This practice meets a
deep-seated psychological need to belong
– a basic human desire to affiliate and be
accepted by a group. It gives both meaning
and direction to our lives. Psychologists
refer to it as “belongingness.” It’s a central
tenant in the formation of ‘self’ – of a self
identity we have in our psyche. And there’s
nothing wrong with that, except when that
label defines you more than your actions
do. Go ahead, assign yourself multiple roles
or labels – dad, teammate, athlete.
However, what so many in our society
today seem to forget is that these words
mean nothing without substance; without the
actions and traits that define these roles.
Does the fact that you’ve brought life into
this world make you a dad? No, certainly not.
It requires daily, intentional action to enrich
the life of your son or daughter.
Does simply being part of a team make
you a teammate? No, not in my view.
Anyone can run onto a field to make up the
numbers or play for himself. In contrast, a
teammate in the truest sense of the word is
someone who pulls their weight, sacrifices
themselves for the greater good of the
team, and whose every action fits in with the
broader team plan.
And the same goes for the term ‘athlete’,
a term that so many today seem to adopt
at will. Does the fact that you train hard for
an hour a day truly make you an athlete?
Does following a clean diet entitle you
to cast yourself in the public eye as the
bastion of physical and mental fortitude?
Because that’s what athletes are – men and
women at the top of their physical game.
To reach that pinnacle you need to dedicate
more than just 6-7 hours a week to intense
6 MAY - JUNE 2018
training. It entails adopting an athlete’s
mindset and an athlete’s lifestyle. It means
constantly focusing on how every aspect of
your life impacts on your performance, not
just those 60 minutes each day you spend
training. It means doing the extra work
– the prehab, the rehab, the core work,
the mobility and the stretching. It means
hitting every training session with passion
and complete commitment, doing what’s
required of you, no matter how you feel and
what else you’ve got going on in your life.
It means doing the things that the average
guy doesn’t have the balls or the dedication
to do to realise his full potential.
Some would argue that this distinction
separates the elites from the hordes of
recreational and social ‘athletes’ out there.
But I feel that framing the discussion like
that erodes the true spirit of what being
an athlete is all about. It lowers the bar.
It basically means that anyone, no matter
how mediocre their race or competition
performance, and regardless of how
lacklustre their training regimen is, can
consider themselves an athlete for merely
showing up and taking part.
I truly believe that for people to
identify as an athlete they need to bring
more to the table than a regular training
regimen or gym schedule. These people
are fitness enthusiasts.
That’s not to say there isn’t an athlete
in everyone, but that moniker must be
earned, not assigned. To consider yourself
an athlete you need to live your life like
one. That means constantly challenging
yourself to improve. It’s about balancing
rest and recovery with a properly periodised
training programme. It’s about doing all
the accessory work, whether you love it or
hate it. It’s about understanding that every
aspect of your life, from sleep and work,
to how many hours you sit and how well
you warm up, are all closely intertwined
with your performance. It’s about using
every opportunity to optimise your life
around getting the best out of your body. Of
course this all needs to happen within the
boundaries and limitations of your life as a
husband, dad, business owner or employee.
However, everyone can live like an athlete
by adopting the mindset and approach we
outline for you on page 32. I think it’s time
we took back the term ‘athlete’ because
it represents a level of dedication and
proficiency – an aspiration – in your
chosen sport or activity that not everyone
is willing to work towards.
PEDRO VAN GAALEN
Editor
@PedrovanG
@pedrovang
@robsmith_13
@sget.fit
@zulufitnessjourney
@rt_rehab
@dylanneser
@dazfit_wffpro
MOBILITY WORKOUT
TURN TO
PAGE
56
ON THE COVER...
WHAT IT
REALLY
MEANS
TO BE AN
ATHLETE
PG 32
WORKOUT BLOWOUT.
W
WE VE GOT YOU COVERED
WE’VE
THIS WINTER PG 38
FOLLOW US ON
TWITTER @FITNESSHISEDITION
OR INSTAGRAM @FITNESSHISEDITION
OR FIND UPDATES ON FACEBOOK
WWW.FACEBOOK.COM/FITNESSHE
Since the first Pak can rolled off a Jersey assembly line in ‘83, we’ve prided
ourselves in leading by example. Not content to follow, we’ve blazed our
own trail in the iron underground for close to four decades. We’ve been out
in front of the trends, the fads and the flashes in the pan. Being on the
frontline in defending the nutritional regimens of the hardest training
athletes in the world, as the “True Original” training multivitamin, we’ve
won the trust of the bodybuilders and powerlifters who lead the pack. In the
front of their minds, at the top of their lists, when the time came to put in the
work, it was Animal Pak that they called upon. Since day one, Pak has been
the one they could count on, the one who stood the test of time, the one to
lead from the front. Today, the original Animal Pak is also available in powder.
youtube.com/animalpak | @animalpak | info@animalpak.com | 800.872.0101 | www.animalpak.com
PUBLISHER’S LETTER
PUBLISHER
ANDREW CARRUTHERS
andrew@maverickpublishing.co.za
EDITOR
PEDRO VAN GAALEN
pedro@maverickpublishing.co.za
THE NEXT
EVOLUTION
I almost didn’t take a trip down to the
coast shortly before this magazine’s
deadline. Work usually gets too
chaotic, which makes it hard to leave.
But if there’s one thing I’ve come to
understand, it’s the need to make time
for what’s important in life.
I guess you could say that in my
older years I’ve come to understand
the value of spending time with family
and the people who are most important
in my life. Just the other day I heard
that someone I knew really well had
suddenly and unexpectedly fallen
critically ill. This once thriving and
healthy individual was now in hospital
fighting for their life. That type of news
really puts life into perspective. Suffice
to say, I’m embracing every moment and
I’m glad I took the trip.
I also haven’t been able to train or
get to the gym as much as I used to.
As eager as I am to get my strength
back up to where it once was, I’ve had
to put that aspect of life aside for a few
weeks to focus on more important and
pressing issues. I’ve never been able
to focus on too many tasks at a time,
and the thing about training properly is
that it demands your absolute and total
attention, all of the time. I’ve never been
that guy who does things half-arsed. I’ve
FROM THE PUBLISHERS OF
Combined circulation of 73,000 magazines
8 MAY - JUNE 2018
always focused 110% on whatever it was
I’ve wanted to pursue at that point in time.
With that said, I’ve come to appreciate
balance. I guess that’s one of the
reasons why I never did more than two
bodybuilding shows in my career. I was
always more interested in my business
and forging ahead as an entrepreneur.
Don’t get me wrong, I truly respect anyone
who competes, because when I last stood
on stage it took everything I had inside
me to display the best physique I could.
I can certainly say it wasn’t great for
business, though.
I still love promoting the sport
and those who have chosen to use
bodybuilding to build their careers. I also
have a very deep respect for those who
commit to competing in shows and endure
what’s needed to step on stage.
Having said that, the way we continue to
promote bodybuilding and fitness is going
to change. Our online portal, for instance,
is going to be focused more around the
athletes. No matter how many athletes
we feature in the magazines, we still don’t
get to promote as many as we’d like. But
that’s all about to change. Stay tuned
to our websites and online channels for
more on how we’re going to take athlete
promotion to the next level.
It’s important that we keep creating
and evolving our platforms to continue to
grow our sport locally and promote those
who sustain it – the athletes. This will be
the next evolution in our business and the
core of our purpose going forward – to
promote more athletes and profile the
huge swathes of up-and-coming local
talent through both our web and
printed platforms.
I’m excited about what is to come.
Enjoy this issue.
DEPUTY EDITOR
WERNER BEUKES
CO-PUBLISHER
Tanja Schmitz
SENIOR
DESIGNER
Christian Nel
ADMINISTRATION
Leoni Needham
PHOTOGRAPHERS
Jason Ellis, Cindy Ellis,
Hennie Lombard,
Slade, Michael Neveux,
James Patrick,
Soulby Jackson
CONTRIBUTORS
& ADVISORY
Gareth Powell,
Sean Johnson,
Julian ReichmanIsraelsohn,
Garrath Rosslee
TECHNICAL
Cory Schmitz
ADVERTISING SALES
ANDREW CARRUTHERS
andrew@maverickpublishing.co.za
011 791 3646
PUBLISHED BY THE MAVERICK
PUBLISHING CORPORATION
Publishers of Muscle Evolution,
fitness magazine and FATLOSS magazine.
www.maverickpublishing.co.za
Postnet suite 99, Private Bag X8
North Riding, 2162
Head Office: +27 11 791 3646
Fax: 086 660 4761 E-mail: info@fitnesshe.co.za
www.fitnesshe.co.za
Unit 7, Ground Floor, Boskruin View
181 Girdwood road, RandparkRidge, 2169
DISTRIBUTION ENQUIRIES
RNA DISTRIBUTION, Tel +27 11 473 8700
SUBSCRIPTIONS
Tel 011 791 3646;
Email: subscriptions@fitnesshe.co.za
ANDREW CARRUTHERS
Publisher
_MAV3RIK_
mav3rik
No liability is assumed by The Maverick Publishing
Corporation, Muscle Evolution (and M.E’s Fitness) nor
any of the authors of the information provided in this
publication. The Maverick Publishing Corporation cannot
be held liable for any advice provided in this publication.
The information published in this magazine should not be
considered as medical advice, please consult a registered
doctor. The Maverick Publishing Corporation shall not
be liable for any unsolicited material, nor photographs
or manuscripts submitted to our publication office.
The Maverick Publishing Corporation reserve the right
to reject any advertising without notification, and will
not publish any editorial material nor advertising that
we feel does not comply with our readership audience.
All Stock photography via www.dreamstime.com &
www.shutterstock.com
POWER UP
Q GENERAL NEWS
PERFORMANCE
PURIST OPENS
IN BRYANSTON
Performance Purist, a new gym
in Bryanston focused on strength
and conditioning, is now open. It
offers members an atmosphere of
proficiency and high quality coaching
and training. “We are excited to bring
elite-level coaching to the heart of
Bryanston and surrounding Jozi,” says
Joshua Capazorio, head coach and
co-owner at Performance Purist. “Our
goal is the pursuit of performance
excellence for all of our clients and
success in all aspects of the health and
fitness industry.” Private and semiprivate training and group classes are
offered, covering specialised lifting
such as weightlifting and powerlifting;
kettlebell ballistics; primal movement;
bodyweight; strength-based weight
training; conditioning and fitness; highintensity interval training; metabolic
conditioning; athlete development
and specific school sport strength
and conditioning. Performance Purist
coaches boast highly specialised
skills and knowledge, and offer vast
experience. They are also well versed
in nutrition and supplementation for
athletes. An in-house sports massage
therapist is also available.
LOCAL SCHEDULING PLATFORM FOR FITPROS EXPANDS
we also discovered that a
Fitness professionals
staggering 92% were using
across South Africa can now
pen and paper, WhatsApp
choose a locally-developed
and email to manage their
booking and scheduling
bookings. 92% were not using
system to manage their
online payments.” Shannon
client administration and
saw an opportunity to offer
bookings, with payments
local fitness professionals a
made in rand, following the
expansion of bookamat.co.za. scheduling platform to help
them better manage their time
Founder and CEO, Benjamin
Shannon, says, “Bookamat was and generate more bookings at
a price they could afford. Since
developed following a survey
launching in 2016, Bookamat
we conducted in 2015, which
has had success with Pilates
asked South African studio
studios and has now expanded
owners in the Pilates industry
into yoga, HIIT, Barre and other
about the challenges they face
fitness activities. They’re also
running and growing their
businesses. The majority (71%) partnering with corporate
wellness providers to offer
of the 48 respondents said
they were looking to grow their fitness classes to employees.
businesses, but
lacked the time to
do so. Interestingly,
Joshua
Capazorio,
head coach
& co-owner
POWER UP!
ALL THE LATEST NEWS IN THE WORLD OF FITNESS
Visit PerformancePurist on Facebook
to learn more.
APP
Available of iOS or
Android devices
NIKE & HEADSPACE COLLAB
Nike Run Club and Nike Training
Club recently added audio-guided
training to the apps. Each provides
runners and athletes with step-bystep coaching from Nike pros and elite
athletes, to help them improve their
speed, pace and endurance. Guided
mindful runs have also been added with
the help of mindfulness and meditation
app Headspace, which aims to help
athletes and runners unlock strength
and peace from within, along with effortbased running and training instruction.
The guided mindful runs and training
sessions allow athletes to meditate and
practice specific focus drills, like helping
them to approach and react to negativity,
all while running or working out.
F45 LAUNCHES
UNCHES IN CAPE TOWN
Fitness brand F45 opened its first Cape Town studio in Camps Bay in
March. Australian-‘born’, F45 was originally designed for celebrities
like Leonardo di Caprio by trainer Luke Istomin. Founded in 2012, it
quickly amassed a cult following, now boasting a global footprint of
1,000 studios in 36 countries. F45 is based on high-intensity interval
training (HIIT), which is perfectly suited to today’s time-strapped and
health-conscious society. Franchise owner Marc Train first experienced
F45 while in Sydney and recognised the potential of the concept in
South Africa. He partnered with former NRL rugby player and owner
of two studios in Sydney, Trent Cutler to open the first local F45 studio
in Camps Bay, with plans to expand across the country later in 2018.
F45 focuses on everyday movements like lunges, squats, jumping and
twisting, offering varied training styles and personalised instruction to
help clients reach their health and fitness goals.
To find out more or to sign up for a free one-week trial,
visit F45training.co.za/CampsBay/.
10 MAY - JUNE 2018
TOP READS THIS MONTH
THE BULLETPROOF DIET: LOSE UP
TO A POUND A DAY, RECLAIM ENERGY
AND FOCUS, UPGRADE YOUR LIFE
By Dave Asprey
The Bulletproof Diet is an anti-inflammatory
programme for hunger-free, rapid weight loss
and peak performance. The Bulletproof Diet will
challenge and change the way you think about
weight loss and wellness. You’ll skip breakfast,
stop counting calories, eat high levels of healthy
saturated fat, work out and sleep less, and add
smart supplements. In doing so, you’ll gain
energy, build lean muscle, and watch the kilos
melt off. By ditching traditional “diet” thinking,
Asprey went from being overweight and sick in
his twenties to maintaining his significant weight
loss, increasing his IQ, and feeling better than
ever in his forties. The Bulletproof Diet is your
blueprint to a better life.
SQUAT EVERY DAY: THOUGHTS
ON OVERTRAINING AND RECOVERY
IN STRENGTH TRAINING
By Matt Perryman
Common wisdom says you can only “hit” a body
part once a week if you want results from your
strength-training workouts. The bogeyman of
“overtraining” waits around every corner, ready
to strike down your gains. In Squat Every Day,
author Matt Perryman digs into the origins
of the overtraining myth. By looking into how
advanced athletes really train and considering the
science of exercise and recovery, a different story
emerges. Bolstered by his own experiments with
squatting to a “daily max” every day of the week,
this book will show you that limitations aren’t
what you might think.
OWN THE DAY, OWN YOUR LIFE:
OPTIMIZED PRACTICES FOR
WAKING, WORKING, LEARNING,
EATING, TRAINING, PLAYING,
SLEEPING, AND SEX
By Aubrey Marcus
Founder and CEO of lifestyle brand Onnit shows
how one single day of positive choices leads to a
lifetime of concrete strategies for better living,
optimal performance, and a stronger mind, body,
and spirit. Human optimisation means getting the
most out of our body and mind on a daily basis,
and Marcus shows you how in this empowering
handbook. He guides readers to optimise every
moment of their day through small, actionable
changes. These daily habits turn into weekly
routines, ultimately becoming part of life-long
healthy choices. From workouts and diet to inbox
triage, mindfulness, shower temperature, and
sex, this manual draws from the latest studies and
traditional practices from around the world.
POWER UP
Q EVENTS CALENDAR
FNB CAPE TOWN
12 ONERUN
Running enthusiasts
can run Cape Town
their way at the 4th
annual FNB Cape
Town 12 ONERUN. Celebrating everything
that the beautiful Mother City has to offer,
the run highlights the vibe, the city and
its people. This fast paced, flat 12km run
brings together runners from all walks of
life, businesses entering teams, as well
as outrageous free spirited individuals
who take the dress up option to the next
level. The race forms part of the FNB
‘Run Your City Series’ which also includes
the FNB Joburg 10K CITYRUN and FNB
Durban 10K CITYSURFRUN.
Venue: Woodbridge Island to
Bree Street, Cape Town
www.thecapetown12.com or
www.runyourcityseries.com
20
MAY
ROSEMARY HILL
TRAIL RUN 2018
Come and enjoy a
day on the trails
and relax at the
race village on the lush lawns under
the shade of the big trees at the
charming Rosemary Hill Farm. The
Rosemary Hill Trail Run will provide
a great day out for the whole family
on easy, well marked and beautifully
maintained trails. The trails are
mostly custom-built single-track
with occasional jeep track. They
meander through the working farm
with bits of forest, farm dams, water
streams and even some old ruins to
explore.
Venue: Rosemary Hill Farm,
Pretoria East
Race options: 5km, 10km or 21km
www.rosemaryhill.co.za
12 MAY - JUNE 2018
Adventure seekers of all ages will return to the
ATKV Buffelspoort to take on the 16th annual
FNB Magalies Monster MTB Classic. Three
race distances are on offer, with all three routes featuring the
necessary ingredients an excellent MTB race requires: a great
setting, spectacular scenery, technically challenging sections,
unique trails and a fantastic atmosphere.
Venue: ATKV Buffelspoort, North West Province
3
JUNE
3
JUNE
FNB PLATINUM
TRAIL RUN
The 6th annual FNB
Platinum Trail Run will
encompass some of
the best trail running
routes in the North West Province. Taking
in the might of the Magaliesberg and the
majestic Buffelspoort Dam, the route will
treat runners with magnificent views of
the Buffelspoort Valley and terrain that is
both varied and challenging.
Venue: ATKV Buffelspoort, NW Province
PHOTO CREDIT: TOBIAS GINSBERG
20
MAY
2
JUNE
FNB MAGALIES MONSTER MTB CLASSIC
PHOTO CREDIT: TOBIAS GINSBERG
PHOTO CREDIT: TOBIAS GINSBERG
EVENTS
STANDARD
BANK
IRONMAN®
70.3 DURBAN
The hugely popular
Standard Bank
Ironman® 70.3® Durban triathlon
offers athletes ideal conditions, with a
warm climate, fantastic local spectator
support and a great venue. 100 Age
Group qualifying slots for the 2018
IRONMAN 70.3 World Championship
will be available at the Standard Bank
IRONMAN 70.3 Durban race.
Venue: Suncoast, Durban
For more info or to enter visit
www.ironman.com/durban70.3.
16
17
JUNE
THE IMPI
CHALLENGE
#2 KZN
The Impi Challenge is
a muddy trail run for
all athletic abilities.
Experience exhilarating
obstacles, mud, music
and an amazing festival area. Elite athletes
can push their limits while everyone else can
challenge themselves, their friends and have
a fun adventure on an obstacle trail run over
5km, 10km or 18km.
IMPI CHALLENGE #2 DAY 1 – KZN
Date: Saturday, 16 June 2018
IMPI CHALLENGE #2 DAY 2 – KZN
Date: Sunday, 17 June 2018
Venue: Virginia Trails, Eston, KZN
Visit www.impichallenge.co.za
PHOTO CREDIT: JUAN GERBER
2-3
JUNE
HOLLARD
JURA 2018
Organisers of the
Hollard Jozi Urban
Run Adventure
(JURA) have
trimmed down and concentrated all the fun
into the existing 6km and 12km routes and
introduced some new and exciting additions
to the obstacles; with over R1 million spent
on the course build for 2018. In addition to
the 14 man-made obstacles, various natural
elements and urban obstacles on the trail,
entrants will also have to scale 7 inflatables
on their way to the finish.
Date: Saturday, 2 June 2018
Venue: Marks Park, Emmarentia, Jhb
HOLLARD JUMA 2018
The 2018 Hollard Jozi Urban Mountain Bike
Adventure (JUMA) will offer new routes
and a longer 72km ‘punisher’ option. The
adventure will take riders over two floating
bridges and through green belts, with
never-seen-before views. Be pushed to
the limit with kilometre-long storm water
drains and tunnels specially designed to
avoid zombie and lion encounters. The
journey continues under highway bridges
and over roads on scaffolding bridges,
through to one of Jo’burg’s most beautiful
golf courses. Riders will even encounter a
few rapids.
Date: Sunday, 3 June 2018.
Venue: Marks Park, Emmarentia, Jhb
Visit www.joziadventure.co.za for more info, or follow urbanMTB on Facebook or @JUMAMTB on Twitter.
PHYSIQUE AND BODYBUILDING CONTESTS
M A Y
5
IFBB Shameen Classic
5
5
11, 12
11-13
18-20
IFBB Gauteng Novice Show
IBFF Pro Divas, Gauteng
WFF Pro Am Pretoria Classic
PCA BodyPower Expo, England
IFBB Arnold Classic Africa in
J U N E
TBA
NABBA/WFF Private Show, Jozi
2
PCA Nelson Mandela Bay
Classic
(Arnold Classic Africa Qualifier)
Johannesburg (IFBB
B Elite Pro)
Championships
9
PCA Garden Route Casino
Bodybuilding and Fitness Classic
16
16
16
WBFF South Africa, Johannesburg
NABBA World Championships, Italy
IFBB Western Cape
Intermediate Show
16
IFBB SA Xtreme in Johannesburg
(Arnold Classic Africa Qualifier)
22, 23 NPC Battle of the Titans VI
(The show will also include PCA Pro divisions)
30
30
IBFF SAPS
IFBB Gauteng North
Intermediate Show
Far feft: Robert Smith took the Overall Men’s Muscle
title at the Battle of the Titans V.
Left: Jacques Fagan took the Men Athletic Physique
Overall title at SA Xtreme 2017.
POWER UP
Q READER Q&A
“PEOPLE ARE
OFTEN SLIGHTLY
DEHYDRATED IN
WINTER AS THEY
DON’T DRINK AS
MUCH WATER.
WITHOUT ADEQUATE
HYDRATION, MUSCLE
FIBRES AND FASCIAL
TISSUE DON’T ‘SLIDE’
AS EFFICIENTLY,
WHICH COMPROMISES
OUR MOVEMENT.”
ASK THE EXPERTS
>> Question was answered by Mario van Biljon and Pedro van Gaalen
JOINT PAIN
IN WINTER
Q
I always seem to feel less flexible during the colder months. Does the cold
affect your joints and if so, how can I stay supple during the winter? Steven
It’s a misnomer that the cold
stiffens joint structures. What
is really happening to your body is a
physiological response to the cold and,
often, the impact that lower levels
of daily activity have on your body.
From a physiological perspective,
cold weather causes a reduction in
peripheral blood flow. That means
less blood flows to your limbs and
extremities as your body prefers to
keep that warm blood circulating
around your vital organs. With less
blood flow and a constriction of blood
and lymph vessels, soft tissue become
less elastic and supple. This often
A
14 MAY - JUNE 2018
gives rise to the achy and stiff feelings
we experience after time spent sitting
or lying down in winter.
Another factor to consider is that
people are often slightly dehydrated
in winter as they don’t drink as much
water. Without adequate hydration,
muscle fibres and fascial tissue
don’t ‘slide’ as efficiently, which
compromises our movement. Tighter
muscles and fascia then create tension
on tendons and joint structures,
creating this knock-on effect that leads
to those aches and pains we commonly
experience. This process is what leads
us to believe that the cold has directly
“It is
obviously more
important
in winter
to perform
a comprehensive warmup before
any training
session.”
impacted on our joints. The solution to
reducing winter-related stiffness and
those joint aches and pains is to move
more and more often. Basically, don’t
sit for extended periods of time without
getting up to move. It is also a good
idea to do some stretching and mobility
work periodically throughout the day to
stimulate the movement of fluid through
the muscles and other soft tissues.
When these structures become more
supple there will be less tension on the
joints and connective tissues.
Another option is to perform double
exercise sessions as this is the best
way to improve peripheral blood flow.
If you’ve just rolled out of a warm bed
and are struck by the cold winter air,
perform a few simple bodyweight
exercises, or a mobility circuit to get the
blood flowing and keep warm. When you
train again at the gym in the evening
you’ll again benefit from the movement
and mobility that this exercise session
promotes, which should see you
through to bed time without too much
discomfort.
For all the reasons already stated, it
is obviously more important in winter
to perform a comprehensive warm-up
before any training session. Placing
cold and stiff muscles and immobile
joint structures under stress can
lead to serious injury. Due to greater
peripheral blood flow in summer we
can get away with a curtailed warm-up,
but winter requires the full spectrum
of activities. This should include some
light cardiovascular activity, like
walking or cycling, followed by light
static stretching and then more intense
dynamic work and mobility drills. Start
slow and easy, and build up as you get
your extremities up to temperature. A
general guideline to follow is to double
your usual summer warm-up time in
winter (that’s assuming you warm up
at all in summer, of course). That may
mean you have to shorten your active
workout somewhat, but it’ll be worth it
when you don’t pick up an injury.
WINTER HEALTH MYTH BUSTING
Q
A
As we head into winter I’m once again confronted with all the nonsensical comments from friends and family about what to do to
avoid infections and stay healthy. Can you shed some light on what are myths and what are in fact, facts? Gavin
Given that you haven’t specified
exactly which myths you’re
referring to, I’ll gladly share a few
of my favourites in the hopes of
separating fact from fiction. First up,
I’d have to say that the myth about
the cold causing common colds and
flu tends to be the most pervasive.
This is patently untrue. Only a virus
or bacteria can infect your body
to make you sick. The link to cold
weather is completely associational,
for a number of reasons. Specifically,
viruses tend to flourish in cold, dry
conditions with low humidity, which
makes them more prevalent during
winter. These wintery conditions can
also dehydrate mucus – as can air
conditioners – which prevents the
body from effectively expelling
virus particles.
People also tend to stay indoors
more during the colder months,
and where there are more people
congregating in a small area, the
chances of passing on a nasty
infection via touching communal
surfaces, or via person-to-person
contact, increases. Reduced
exposure to sunlight and a
subsequent reduction in vitamin
D production can also weaken our
immune systems, making us more
susceptible.
Another common turn of phrase
you’re likely to encounter during
winter is “feed a cold, starve a virus
(or fever)”. While it’s not clear where
this saying originated from, most
medical specialists agree that it is
bad advice. Modern science suggests
that you feed both a cold and virus as
your body needs essential nutrients
and energy to boost the immune
system and help fight the infection.
It’s also counter-intuitive as a rise
in body temperature increases
thermogenesis. That effectively
means your body is burning more
calories during a fever. Also, a fever
is a natural response to a viral
infection as your immune system
attempts to destroy the foreign
invaders. As such, fuelling this
process makes more sense than
starving the body of the energy it
needs to do its job. The important
Check out
our bone
broth feature
on page 76
for tips on
immuneboosting
meals.
thing to remember is to eat the right
types of foods and consume the best
quality ingredients.
It is also vital that you replenish
lost fluids when you have a fever. You
can easily dehydrate when your body
temperature remains elevated for
prolonged periods of time. Replacing
fluids and electrolytes is therefore
critical to helping the body battle the
infection. Dehydration can also cause
mucus to dry up, which can make you
more susceptible to other infections, or
worsen the symptoms of a cold or flu.
The other common winter myth
that I feel needs to be addressed is
that of exercising outdoors in the cold
is bad for your health. While it is true
that training in extreme cold can place
additional stress on your system,
particularly when training at high
intensity or for prolonged durations,
in general getting outdoors in winter
is actually highly beneficial. The
extra vitamin D can help to alleviate
seasonal affective disorder, or SAD,
which is a mood disorder experienced
by some due to a change in season.
Getting outdoors more and into the sun
can therefore help to lift your mood,
and also boosts your immune system,
as previously mentioned. It can also be
a great time to beat your personal best.
That’s because one of the most prolific
rate-limiting factors for performance
is a rise in core body temperature. It’s
almost impossible to sustain above
threshold efforts for very long in hot
and humid conditions, but in winter
the ambient temperature is much
lower. This makes this time of year
ideal for a PB attempt, be it a run, ride,
or CrossFit WOD. In fact, according
to research published in the journal
Medicine & Science in Sports and
Exercise, athletes who were studied
improved race times and were more
energy efficient, burning fewer calories
at faster paces. It is, of course, vital to
perform a thorough and comprehensive
warm-up before any near-max race
effort, as it definitely takes more time
in winter to stimulate peripheral blood
flow. The increased risk of injury during
winter is no myth, as outlined in the
other answer in this section!
THREE COMMON MYTHS:
Cold weather cause common
colds and flu.
Feed a cold, starve a virus
(or fever)
Exercising outdoors in the
cold is bad for your health
^^^Ä[ULZZOPZJVaH 15
POWER UP
Q FIT TECH
ADIDAS SPORT EYEWEAR PACYR
Trimmed down and ultra-lightweight, the new pacyr sunglasses
from adidas Sport eyewear are ideal for active men looking
for a single pair that can perform on a run and still look great
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the temples keep them in place and an adjustable nosepiece with a
flexible yet shatterproof frame ensures comfort.
FITBIT IONIC
ADIDAS EDITION™
SMARTWATCH
16 MAY - JUNE 2018
GADGETS AND TECH TO GIVE YOU THE EDGE
IN YOUR TRAINING AND RACING
THULE GLIDE 2
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The rear suspension also means your
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Available as a single stroller in Jet
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BO
ODY GLOVE BLUETOOTH SPORT EAR BUDS
LISTEN
The new Fitbit Ionic adidas
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Gallery, industry-leading GPS,
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Detect, Auto-Pause and AutoLap, and cardio fitness level
(estimated VO2 Max). The adidas
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water resistance to 50m.
Th
he Body Glove Lite and Lite Plus Bluetooth Sport Ear Buds are now
av
vailable locally. They are compact, light and Bluetooth® Version
4.1
1-compatible, allowing users to stream music on the go but without
compromising on sound quality. With talk time and music playback
tim
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sessions or while out on runs or rides. The Lite Plus ear buds feature
ear hooks to keep them securely in place. The Lite offers up to 60 hours
sta
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wo
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Disstributed locally via Gammatek and available across South Africa in
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SAVE ON SUPPS
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for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the
event of disputes, Dis-Chem reserves the right of inal decision.
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at all Dis-Chem stores.
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Only one coupon per product may be redeemed. This coupon is not exchangeable
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event of disputes, Dis-Chem reserves the right of inal decision.
R100 OFF
800G
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Coupon not valid for products already on promotion.
Only one coupon per product may be redeemed. This coupon is not exchangeable
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event of disputes, Dis-Chem reserves the right of inal decision.
R50 OFF
BIOGEN
USP LABS
MUSCLETECH
VEGAN PRO
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Ofer valid from 23 April to 24 June 2018
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Only one coupon per product may be redeemed. This coupon is not exchangeable
for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the
event of disputes, Dis-Chem reserves the right of inal decision.
Ofer valid from 23 April to 24 June 2018
at all Dis-Chem stores.
Coupon not valid for products already on promotion.
Only one coupon per product may be redeemed. This coupon is not exchangeable
for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the
event of disputes, Dis-Chem reserves the right of inal decision.
270G
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event of disputes, Dis-Chem reserves the right of inal decision.
COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL
NEEDS AND PROFESSIONAL ADVICE
YOUR DISCOUNT DEALS
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R50 OFF
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BIOGEN
PHARMAFREAK
EVOX
NIGHT FEED
GH FREAK
ALPHA TEST ELITE
800G
Ofer valid from 23 April to 24 June 2018
at all Dis-Chem stores.
Coupon not valid for products already on promotion.
Only one coupon per product may be redeemed. This coupon is not exchangeable
for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the
event of disputes, Dis-Chem reserves the right of inal decision.
R50 OFF
120 CAPS
Ofer valid from 23 April to 24 June 2018
at all Dis-Chem stores.
Coupon not valid for products already on promotion.
Only one coupon per product may be redeemed. This coupon is not exchangeable
for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the
event of disputes, Dis-Chem reserves the right of inal decision.
120 CAPS
Ofer valid from 23 April to 24 June 2018
at all Dis-Chem stores.
Coupon not valid for products already on promotion.
Only one coupon per product may be redeemed. This coupon is not exchangeable
for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the
event of disputes, Dis-Chem reserves the right of inal decision.
R100 OFF
MUSCLETECH
USP LABS
BIOGEN
NANO VAPOR X5
MODERN BCAA
VEGAN PRO
270G
Ofer valid from 23 April to 24 June 2018
at all Dis-Chem stores.
Coupon not valid for products already on promotion.
Only one coupon per product may be redeemed. This coupon is not exchangeable
for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the
event of disputes, Dis-Chem reserves the right of inal decision.
428G
Ofer valid from 23 April to 24 June 2018
at all Dis-Chem stores.
Coupon not valid for products already on promotion.
Only one coupon per product may be redeemed. This coupon is not exchangeable
for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the
event of disputes, Dis-Chem reserves the right of inal decision.
700G
Ofer valid from 23 April to 24 June 2018
at all Dis-Chem stores.
Coupon not valid for products already on promotion.
Only one coupon per product may be redeemed. This coupon is not exchangeable
for cash. No photocopies will be accepted. Ofer not valid for online purchases. In the
event of disputes, Dis-Chem reserves the right of inal decision.
COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL
NEEDS AND PROFESSIONAL ADVICE
POWER UP
FIFTH ELEMENT
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UNDER ARMOUR RAILFIT
PUMA
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UA RailFit is an adjustable lacing
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R1899
Under Armour Brand House
Q GYM GEAR
ADIDAS ADIZERO SUB2
The most advanced, fast and lightweight running
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GEAR UP,
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^^^Ä[ULZZOPZJVaH 19
Q GYM GEAR
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UNDER ARMOUR
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FIFTH ELEMENT
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PUMA
SPEED 600 IGNITE 3
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R2599
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20 MAY - JUNE 2018
UNDER ARMOUR
Rock Arrival Cap
R499
Under Armour Brand House
*PRICING AND AVAILABILITY IS CORRECT AT TIME OF PRINT AND SUBJECT TO CHANGE.
POWER UP
POWER UP
Q GROOMING
8 FACTS ABOUT INGROWN HAIR
EVERYONE STRUGGLES WITH INGROWN HAIR FROM TIME TO TIME, WHICH OCCURS
WHEN A HAIR CURLS BACK AND GROWS SIDEWAYS INTO THE SKIN, RATHER THAN
UPWARDS AND AWAY FROM THE SKIN. UNDERSTANDING WHY AND HOW THEY
OCCUR IS HALF THE BATTLE WON. HERE ARE 8 FACTS ABOUT INGROWN HAIR:
#1
THEY CAN
OCCUR
ANYWHERE:
Ingrown hair can occur
anywhere on the body,
but they’re most likely
to appear in areas
where the hair is curly
or coarse, such as
underarms and
facial hair.
THEY CAN
BE CAUSED
BY VARIOUS FORMS
OF HAIR REMOVAL:
All forms of hair
removal, including
shaving and waxing can
cause ingrown hair.
YOUR
CLOTHING
MAY BE TO BLAME:
Experts believe that
the friction cause by
skin-tight clothing may
lead to ingrown hair
(another reason for
cyclists to shave those
#2
#3
legs!). This rings true
especially for synthetic
fabrics like nylon and
polyester.
MORE
COMMON ON
DARKER SKIN TONES:
Research shows that
ingrown hair is more
common among people
with darker skin tones
as they’re are more
likely to have curly hair.
CAN BE
CAUSED BY
DEAD SKIN CELLS:
Sometimes, when
dead skin cells are
not removed from
the skin by means of
exfoliation, they can
clog up a hair follicle,
causing the hair inside
to grow sideways.
Regular exfoliation will
help prevent the buildup of these dry and
dead skin cells.
#4
#5
#6
DRY SKIN
INCREASES
THE RISK OF
INGROWN HAIR:
When you shave dry
skin, it can encourage
more dryness or
thickening of the
upper layers of skin
in the shaved area.
This means that more
dead skin cells clog
up pores, resulting in
more ingrown hairs.
Use moisturising
products daily to
ensure your skin stays
soft and hydrated.
THEY
CAN
BECOME INFECTED:
Most ingrown hairs are
harmless and will
heal by themselves,
but if picked and
tampered they can
result in nasty and
painful infections.
#8
THEY’RE NOT
INEVITABLE:
Just because ingrown
hair is common, it
doesn’t mean it’s a
given. Avoid painful
ingrown hair, redness,
sensitivity and razor
burn by applying a
suitable product, such
as FINO Soothe, daily.
It’s safe to use all over
your body, including
your face, and is
dermatologically tested
to be a non-irritant.
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and Dis-Chem
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PHILIPS BODY
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The series 1000 is
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SORBET MAN PRE
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Formulated with
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nicks and skin irritation.
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^^^Ä[ULZZOPZJVaH 21
POWER UP
Q GUY GEAR
PHONE TECH
GUY GEAR
LAND ROVER EXPLORE OUTDOOR PHONE
Land Rover and Bullitt Group have unveiled details
of the Land Rover Explore Outdoor Phone. At its core
is a powerful 4000mAh battery that gives two days of
typical use, or a full day of activities, with constant GPS
Navigation mapping activated on the 5” HD display.
Battery life can also be doubled by adding the included
Adventure Pack. Once added, it can replace the need
for a separate GPS device with its GPS patch antenna
that improves the reliability and accuracy of the GPS.
It also adds additional 3600mAh of battery power and
premium topographic mapping with Skyline augmented
reality, courtesy of ViewRanger. Other hardware packs
available include a large 4370mAh additional battery and
a universal bike mount. It’s drop tested to 1.8m with a
factory fitted screen protector. It can survive underwater,
including salt water, complying to IP68 rating and
can cope with extreme temperatures, thermal shock,
humidity and vibration exposure.
The phone will be available for pre-order in South
Africa from April 2018.
THE LATEST GEAR, FASHION, AND ACCESSORIES
TO COMPLEMENT YOUR FITNESS LIFESTYLE
IPHONE X COVERS
Gammatek has extended its range of iPhone X branded accessories with cases or covers to suit any lifestyle. The ranges includes:
Q The Body Glove Drop
Suit Case protects the
iPhone X from accidental
drops, using the latest
technologies in impactresistant materials, with
easy access to all ports.
Q The Body Glove Black
Case offers a slim design
that absorbs shocks from
accidental drops. It features
24 MAY - JUNE 2018
soft buttons and is made
from non-slip, durable
material.
Q The Body Glove Elite
Flip Case delivers all round
protection, is slim fitting
and designed with a credit
card slot and magnetic
closure.
Q The Body Glove Ghost
Case offers robust
protection against bumps,
drops and scratches with
an ultra-thin design, at
just 1.5mm.
Q The Element Rev Case
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four-corner design that
dissipates energy to
withstand extreme bumps
and drops. A proprietary
structural truss frame
is engineered to be
exceptionally lightweight
and to resist twisting and
bending.
Q The UAG Plasma Series
features rugged composite
construction with an armor
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soft core with integrated
shock cushions.
Q The Element Recon Case
has a composite reinforced
polycarbonate sub-frame
that creates a light, rigid
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Q The UAG Metropolis
Case boasts a feather light
composite construction and
a water resistant tactile noslip grip exterior to protect
against bumps and drops.
EUPHONIK
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Launched as a range of celebrity-endorsed he
eadphones
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experience including Bluetooth speakers, action cameras,
VR headsets, cellular accessories and apparel.
Available at selected Makro, Musica and CNA stores.
The EOS M50 is the latest addition to the EOS
M series and is Canon’s most intuitive and
technologically advanced mirrorless camera yet.
It's Canon’s first mirrorless camera to feature 4K
movie capability, a Vari-Angle touchscreen and
Canon’s latest DIGIC 8 image processor. Also offers
Bluetooth® and Wi-Fi for seamless connectivity, an
APS-C sized 24.1 Megapixel CMOS sensor for soft
backgrounds and sharp, high-resolution images in
low-light situations, and 10 frames per second (fps)
continuous shooting. The compact body is sleek
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ROLEX
MILGAUSS WATCH
THORENS® TURNTABLES
WE LIKE
The Milgauss (Oyster,
40mm, steel) was
introduced in 1956 and
was designed to meet
the demands of the
scientific community. It
is capable of withstanding
magnetic fields of up to
1,000 gauss. It became
known as the watch worn by
scientists at the European
Organization for Nuclear
Research (CERN) in Geneva.
The new generation Milgauss,
introduced in 2007, features
several innovative components
and patented technologies
that enhance protection from
magnetic interference. The shield inside the Oyster case
is made of ferromagnetic alloys selected by Rolex, which
surrounds and protects the movement. The Milgauss is
equipped with calibre 3131, a self-winding mechanical
movement entirely developed and manufactured by
Rolex. Like all Rolex Perpetual movements, the 3131 is a
certified Swiss chronometer, a designation reserved for
high-precision watches that have successfully passed the
Swiss Official Chronometer Testing Institute (COSC) tests.
Available at selected Rolex Retailers country wide.
CANON EOS M50
MIRRORLESS CAMERA
THORENS®, the oldest consumer electronics manufacturer
in the world, has reinterpreted the sub-chassis turntable
with state-of-the-art, ground-up development using the latest
materials. Highest fidelity and dynamics have been combined with
user-friendliness, timeless aesthetics and flexible configuration
and upgrade options to revive an old idea with modern upgrades.
The range comprises three new models – the TD 903, TD 905 and
TD 907 - which all share the three-spring sub-chassis design
highly regarded among vinyl lovers.
Available exclusively through Homemation distributors.
^^^Ä[ULZZOPZJVaH 25
POWER UP
Q MALE FIX
IN A WORLD WHERE EVERYONE IS SUBCONSCIOUSLY
SEARCHING FOR FLAWS IN OTHERS, YOU’LL HAVE
TO LOOK EXTREMELY LONG AND HARD TO FIND
ANYTHING WRONG WITH IRINA NESTEROVA,
THE ABSOLUTELY GORGEOUS FITNESS BIKINI
COMPETITOR AND USN FACE OF FITNESS COVER
MODEL SEARCH FINALIST. IN FACT, THE ONLY
THING THE 32-YEAR-OLD RUSSIAN CAN REALLY
BE ACCUSED OF IS BEING TOO DAMN HOT...
Are you really from mother Russia?
Yes, but I’ve been living in South Africa
for just over two years now.
What is it about SA that you love?
I like the nature, food and the variety
of landscapes. South Africans are very
friendly and have been welcoming.
What’s been the biggest adjustment?
I love walking around big cities
like Moscow and London, but I’m still
getting used to the fact that I can’t
walk everywhere here.
“OUR IDEA
ABOUT HOW
EVERYTHING
SHOULD BE,
PREVENTS
US FROM
ENJOYING
HOW EVERYTHING IS.”
irina__fitness
irna.nesterova
>> Photography by Sean Levitt,
sean.levitt.photographer
Why did you decide to compete?
I’ve been exercising seriously since 2013.
While enrolled on a personal trainer
course in 2016, a fellow student who was
competing at the time gave me the idea.
How do you diet down for a show?
I remove all foods that cause bloating
and stop eating dairy and eggs. I also eat
lots of asparagus – it’s a natural diuretic.
I monitor what I eat more seriously about
10 weeks before a show.
How do you train to stay in such
great shape?
I like to keep things simple. I
predominantly focus on the basics, hence
my love for heavy compound exercises
like squats and deadlifts.
What’s your most stubborn body part?
My glutes. I focus on them on leg day,
IRINA’S TRAINING SPLIT
A classic push-pull and leg split to hit each muscle group twice a week.
PUSH DAY:
Chest, shoulders & triceps
PULL DAY:
Back & biceps
LEG DAY:
Quads, hamstrings and calves
Ab training is done on an ad hoc basis year-round, but more routinely
during show preps.
26 MAY - JUNE 2018
hitting them with a combo of supersets,
drop sets and pyramids. I’ve also started
doing sprints in the mornings - they’re
fantastic for glutes!
What exercise do you absolutely
hate doing?
Bicep curls. I’m not sure why, but
I get agitated while doing them.
What’s your favourite cheat?
I’m allowed to eat whatever I want
at least once a week. I usually choose
to go have a breakfast somewhere,
or give in to my personal kryptonite –
cheesecake.
What in your career are you the
most proud of?
Placing in the top six at the Arnold
Classic in Ohio this year. It was an
extremely tough competition – my first
one overseas – and I personally think
that it was my best performance.
What did you learn from the
experience?
That comparing your body against the
other athletes is counterproductive
because everyone looks good at a
competition. Beauty is subjective and it
depends what the judges want in the end.
Who do you follow on social media?
Bella Falconi. She is the first fitness
personality that I followed. I’ve always
liked her balanced approach to life.
If you were given R1,000,000 what will
be the first thing you would do with it?
I’d buy cryptocurrency!
What in life are you most
passionate about?
Travelling and new experiences.
QUICK
STATS
Height: 1.68m
Contest
weight: 54kg
Off-season
weight: 56kg
Lives:
Centurion
Category:
Fitness Bikini
Competing
since:
March 2017
Sponsored
by: USN
What is your favourite way of meeting
new people?
At competitions and fitness events.
CONTEST HISTORY:
2017 Q Champions Arise, IFBB,
Fitness Bikini - 3rd Q Arnold Classic
Africa, IFBB, Fitness Bikini - 7th
Q Miss SA Xtreme, IFBB, Fitness
Bikini - 1st Q Boksburg Classic,
IFBB, Fitness Bikini - 1st place
and Overall Q H&H Classic, IFBB,
Fitness Bikini - 1st Q North Gauteng
Provincials, IFBB, Fitness Bikini 1st place and Overall Q SA
Championships, IFBB, Fitness Bikini
- 2nd Q Gentle Giant Classic, IFBB,
Fitness Bikini - 3rd 2018 Q Arnold
Classic USA in Columbus, Ohio,
NPC – 6th Q
^^^Ä[ULZZOPZJVaH 27
POWER UP
Q ATHLETE PROFILE
ARISE,
KING KOLBE!
IN AN UNPRECEDENTED
PERFORMANCE, RAVIN KOLBE TOOK
HOME TWO DIVISION TITLES AND TWO
OVERALL WINS AT THE 2017
CONRAD NAGEL CLASSIC,
NOW THE SKY’S THE LIMIT
FOR THIS RISING STAR
When it comes to the cream of the human gene pool,
the Kolbe family tree is littered with talent. It’s clear
for all to see that Ravin Kolbe has superior genetics
from his muscularity, sporting thick, full muscles
that belies his age.
His extended family also includes elite athletes
at the peak of their games, with a Springbok rugby
player and a 400m world record-holder among his
close relatives. But this is one athlete who doesn’t
rely solely on his genes to scrape by... he also has
a dogged work ethic that has helped catapult him to
the top of the competitive physique world.
Tell us a bit about yourself. What do you
do for a living?
I just completed my Sport Science degree
at UWC. When I’m not in the gym perfecting
my physique, or representing USN as a
brand ambassador, I like to spend time with
my family and friends. I really believe in the
power of fitness, which is why I help my
community by coaching local intermediate
bodybuilders in my spare time and also
judge local competitions.
What’s something that most people
probably don’t know about?
I’m a avid gamer. I love RPG games like Call
of Duty, and also Forza.
Superior genes run in your family. Tell
us about growing up with your cousin,
Springbok speedster Cheslin Kolbe, and
400m world and Olympic champion and
record holder, Wayde van Niekerk, who is
also a relative of yours.
I was fortunate enough to grow up in family
of sports fiends. Their highly competitive
PROFILE
BORN: 14 August 1993
LIVES: Kraaifontein, CT
QUALIFICATIONS:
BA Sport Science Major
in Advance Exercise
and High Performance
Training at UWC
AGE: 24
SPONSORS:
USN, Mom’s Food,
DRanged
ravin.kolbe
ravinleo
>> Photography by
Justin Chong
www.apasionese.net
RAVIN’S TRAINING SPLIT
MON
Legs
FRI
Legs
TUE
Chest & Triceps
SAT
Arms & Shoulders
WED
Back & Biceps
SUN
Lagging body parts
THU
Shoulders & Calves
28 MAY - JUNE 2018
nature really pushed all three of us to
excel in our given disciplines. As kids
our joy came from training and bettering
ourselves. Cheslin’s father was a
motivator to all three of us and the value
he instilled in us helped to elevate us out
of the clutches of our harsh community.
The area we grew up in is plagued with
gangs and negative influences. It’s so easy
for young people to get caught up in all
of that.
You also headed down the pro
rugby route. What made you decide
to instead get into the competitive
fitness industry?
As I mentioned, my family is sports
mad, especially so about rugby. It was
naturally assumed that with my physique
I would join Cheslin. However, I came to
realise that I actually loved the training
and conditioning more than the technical
side of the game. I would even go to the
gym before rugby practice, that’s how
much I loved building muscle. The turning
point for me came when I had to choose
between my school’s fitness and physique
competition and the u/19 Western
Province rugby trails. Naturally I choose
the physique competition, which I won as
the youngest competitor.
What has been one of the biggest
challenges on your path to success and
how did you overcome it?
The community I grew up in didn’t have
many role models. The only people with
any money were gang members and
those involved in illegal things. Faced with
that reality, there were plenty of reasons
for me not to succeed. Despite all of this
and the struggle of being a full-time
student, I managed to avoid the pitfalls
and succeed. I attribute my success to
the great support system I have in place.
My late grandmother helped me with
whatever I needed to train, as does my
girlfriend. There have also been many
days when I had to walk to gym, but while
all of this was mentally and physically
taxing, I think my positive outlook on life
helped pull me through it all.
“WHILE PROTEIN
IS IMPORTANT IN A
BODYBUILDER’S DIET,
A STRUCTURED INTAKE
THAT CONSIDERS
MEAL TIMING AND
INCLUDES THE PROPER
CARBS AND FATS
WILL DELIVER MUCH
BETTER RESULTS.”
What’s the overriding philosophy
or approach you follow with regard to
your training?
The sacrifices that my family and I have
made is and always will be my primary
motivator. This is what keeps me going.
The hours and days I’ve put into obtaining
the perfect physique will go to waste if
I don’t continue pushing. I also refuse
to lose... I want to be the best and I will
continue to strive until I get there.
What approach did you follow at first
that may not have worked?
I made the typical mistake of training
too heavy in the opes of igniting serious
growth. Seasoned bodybuilders will tell
you this isn’t the case. A balanced diet and
structured training routine will yield far
better results than a guy lifting above his
weight class.
What was it that finally made you decide
to make a change to your approach?
I finally hit a plateau and wasn’t
growing and gaining muscle anymore.
Luckily I had mentors like Marco Buratti
and Heinrich Vos who put me on the
right track.
What did you learn from the experience?
While protein is important in a
bodybuilder’s diet, a structured intake that
considers meal timing and includes the
proper carbs and fats will deliver much
better results. With regard to training,
the type of workouts you perform and
the required rest needed by particular
muscle groups are very important factors
to consider.
You’re a USN-sponsored athlete. How
did that relationship come about?
I started my career early on with USN as
a promoter and did that for about 3 years
RAVIN’S SUPPLEMENT STACK:
USN B4
Bomb
USN Blue Lab
Whey Protein
T
USN 17 Testo
Methox
USN Anavol
Intra Workout
I Zero
Z
USN Iso
Protein
POWER UP
Q ATHLETE PROFILE
and girlfriend. We love taking trips in and
around Cape Town and any opportunity to
have a mini vacation I’ll gladly take, but I
always make sure there’s a gym close by.
doing in-store promotions and activations.
I then became a lifestyle athlete and after
my win at the IFBB, where I won best junior,
the brand made me an ambassador, which I
could not be more thrilled about.
What does ‘balance’ mean to you in
the context of your lifestyle?
It means finding a good medium between
training and dieting. I train at least once a
day and eat 6-8 prepped meals. I ensure
my food is weighed so that I get the
necessary nutrients to achieve my desired
results. I know this might sound like a
lot of effort, but it’s necessary not just for
body builders, but to anyone who wants to
lead a healthy life.
You have the ability to get insanely ripped
for a shoot or show. Obviously that has a
lot to do with your superior genetics, but
you still need to do the work to reach that
goal. What approach works best for you?
When I want to get really lean for a contest,
I’ve found that a combination of USN
PhedraCut Lipo XT, Liquid Muscle and USN
17 Testo Methox compliments my contest
prep diet and training adjustments, which
helps to increase lean muscle mass and
lose body fat. This approach includes a
high-protein, moderate-carb and low-fat
diet, and a combination of two hours of split
weight training and one hour of cardio a
day. This approach never fails to deliver.
On that point, how big a role do you
feel genetics play in your ultimate
success in this sport?
Genetics play a key role in how you
build muscle and how your physique is
sculpted once you gain that muscle. Taking
my own body into consideration, I have a
relatively small waist, which works to my
advantage, but any area I lack in I tend to
train twice as hard.
You took three years off after winning
the Junior Championship title in 2014,
before stepping on stage again at the 2017
Conrad Nagel Classic to clean up with two
division titles and two Overall wins, which
is unprecedented. Why did you take the
time off, and what do you attribute your
success in 2017 to?
I used the time off to build in the areas
I thought I could improve on. It was a
strategic break for me as I made the shift
from a junior to a senior. The break and my
training schedule in this time helped bridge
that gap and allowed me to win those titles.
What are your goals for 2018 and beyond?
Personally I feel I haven’t come close to the
things I’d like to achieve in bodybuilding
and life. My short-term goals are to
obtain my Pro card, which will allow me
to compete at Mr Olympia against body
builders I’ve admired for a long time.
As a bodybuilder this would be one of
my biggest achievements on a personal
level, but I believe it will represent South
African bodybuilding as a whole. While the
sport has grown in South Africa, I feel our
athletes still lack recognition. I’d love to be
an ambassador and open the flood gates to
more sponsorships for other athletes who
share my goals and ambitions.
30 MAY - JUNE 2018
If a reader only had one hour a day
to dedicate to improving their health
and fitness, what would you suggest
they focus on?
Diet is the most important thing. Training
is easy, but eating healthily is the major
struggle for most people. Try and put an
hour a day to prep your food, whether that
be cooking or just planning your meals.
“CONSISTENCY IS THE KEY.
DON’T BE A SEASONAL LIFTER.
IT’S NOT A SPRINT, BUT RATHER
A MARATHON.”
QUICK
FACTS:
Q Favourite
music to
train to?
Trance,
electro
dance music
as it gives
me energy
and helps me
push myself
Q Favourite
routine?
Shoulders
Q Favourite
cheat meal?
KFC Box
Master with
no garnish
Q What’s
in your
gym bag?
Earphones,
USN Amino
Acids,
USN Whey
and preworkouts,
a towel and
a change of
clothing
Could you give our readers a peak into
your fridge and grocery cupboard?
What are the foods you eat most often
and why?
Mom’s Food in Cape Town supplies me with
my meals. I usually have smoked chicken,
turkey, cucumbers and white basmati rice.
Other essentials are almond butter, eggs
and oats. As a treat I usually make myself
a protein ‘discus’, as I call it, which is made
with a cup of egg whites, oats, USN whey
and teaspoon of cinnamon for taste. For
me, these foods compliment my body and I
like to keep my meals constant and in line
with my current weight goals.
On a scale of 1 to 10, how obsessed are
you with exercise?
Definitely an 11. I can’t go a day without
training. On days that I do, I find myself
lifting things just to get a little pump. I
really enjoy exercising and the gym is my
happy place. I reach a sense of euphoria
with every rep.
When you’re not training, what do you
spend the most of your time and your
money on?
I spend my time with my family, friends
What has been the best investment
you’ve made into improving your
health or physique?
Point blank it would be a gym
membership; the equipment a gym
provides is unprecedented. It’s also a
competitive environment where I can
compare myself to others, which helps
me prep for the stage.
What is the best advice anyone has
ever given you?
To always believe in yourself. Never
let self-doubt creep in. Everything is
hard at the beginning, but never let
the criticism of others derail you from
achieving your goals.
When you hear the word “successful”,
who comes to mind?
My cousin Cheslin. He grew up in the
exact same environment I did and he has
set an example for me to excel within my
sport. As both an athlete and a cousin,
he’s a great role model.
ACHIEVEMENTS:
Q Mr & Miss Fitness SA Q NABBA
Bodybuilding Q Winner: Battle of the
Titans, WP Bodybuilding, received
Western Province Colours Q WBFF
SA 2013 Q IFBB South Africa
2013 Q Winner: IFBB South African
Championship u/23, received South
African Colours 2014 Q Winner:
Conrad Nagel Classic Overall
Q PCA BodyPower Super Series,
Birmingham Q BodyPower FitFactor Q
POWER UP
Q FEATURE
>> By Pedro van Gaalen, Editor
TO PERFORM LIKE AN ATHLETE
EVERY ASPECT OF YOUR LIFE
MUST BE GEARED AROUND
PERFORMANCE ENHANCEMENT
T
here’s a popular fitness meme, generally
attributed to 3-time Olympic athlete Lolo Jones
that states: “Athletes eat and train. They
don’t diet and exercise.”
While this quote is often bandied about as a
joke by more extreme recreational or serious amateur
athletes, there’s some merit to it in the context
of how we should approach a committed fitnessfocused lifestyle.
But there’s far more to a performancecentric mindset when it comes to exercise and
sport-specific training for serious amateur
athletes. Framed in this context, only two
facets of an elite athlete’s otherwise complex
and comprehensive approach to performance
development are highlighted.
Yet there are those who believe – often
those same guys who spout memes like the one
mentioned above – that by training all out for an
hour or two each day and by simply making healthful
food choices at every meal, they are emulating the
life of an athlete. Well, I’d beg to differ.
AN ATHLETE
THE LIFE OF AN ATHLETE
In addition to training and nutrition,
elite athletes also place a great deal
of emphasis on other facets of their
lifestyle. This includes, but is not
limited to recovery, sleep, prehab,
warm-ups, cool-downs, mobility,
flexibility, performance psychology,
technique development, and training
periodisation.
Living like an athlete therefore means
considering every moment of your day in
the context of how it benefits, or detracts
from your ability to perform.
Regardless of whether you work a 9
to 5, run your own business, or compete
at the sharp end of the amateur field in
your chosen sport, living like an athlete
32 MAY - JUNE 2018
demands an all-encompassing and
meticulous focus on every aspect of your
daily routine, just like that of an elite
athlete.
Granted, sacrifices need to be made
to accommodate your day job, as you
need to earn a living, and you also have
family commitments to consider, but that
doesn't mean you can't contextualise
every action in terms of how it impacts
your physical development and
ultimate performance.
After all, elite athletes leave no stone
“LIVING LIKE AN ATHLETE THEREFORE
MEANS CONSIDERING EVERY MOMENT
OF YOUR DAY IN THE CONTEXT OF
HOW IT BENEFITS, OR DETRACTS FROM
YOUR ABILITY TO PERFORM.”
unturned in their quest to maximise their
potential, so why should you? With that
in mind, here are several ways in which
you can live a life that resembles that of
an elite athlete's, at least in terms of its
intent and single-minded focus.
ATHLETES SET
SPECIFIC GOALS
An athlete will sit with their coach
at the start of every season to set
performance-based goals. Achieving
those goals will require specific
work in terms of training and skills
development.
With that goal in mind, coaches then
break the process down into specific time
periods, or phases with smaller goals
that benchmark progress along the way.
TEST & ASSESS
FOOD AS FUEL
Elite athletes also perform testing at the start of a season, and periodically
throughout, to determine their fitness levels, identify weaknesses or areas that
require additional development, and to benchmark progress.
As is often said in the exercise science community, “if you're not testing, you're just
guessing.” However, that doesn't mean you need to fork out thousands of rands to do
the advanced laboratory-based testing that almost all elite athletes undertake. There
are various basic measures of fitness that you can assess at home or with various
fit-for-purpose devices available today. The key is to test and assess, and constantly
reassess to determine if your plan is working.
For meaningful results, whatever form of testing you undertake, it needs to be as
specific as possible and relative to the demands of your specific sport or activity. In
this regard, it is often worth the money to get more advanced testing done if you're a
serious amateur or recreational athlete.
“PERIODISATION IS BENEFICIAL AND NECESSARY
AS IT PREVENTS EXERCISE STAGNATION AND
PLATEAUS, WHILE PROMOTING CONSTANT
ADAPTATIONS DURING EACH PHASE.”
TRAIN INTELLIGENTLY
Periodised or cycled training is a
principle implemented by professional
athletes the world over as it is
scientifically proven to yield the
best results.
A properly periodised training plan
includes a phase of base training, which
emphasises building an aerobic or
strength base through higher volume,
lower intensity work. The subsequent
phases will then add in elements such as
technique and skills training, speed and/
or explosive strength development, or
specific conditioning phases.
Phases of rest and/or active recovery
should also be incorporated to optimise
the body's adaptations to exercise, be
it hypertrophy, increased strength or
improved endurance.
The priority and sequence of each
training phase should be based on the
goals of the athlete, which could include
participation in a specific event or
competition, or achieving a goal weight or
body transformation goal within a specific
timeframe.
Periodisation is also beneficial
and necessary as it prevents exercise
stagnation and plateaus, while promoting
constant adaptations during each phase.
Research has shown that the body stops
positively adapting to a stimulus after
about three weeks if you do not change
one of the variables or stressors in your
exercise routine. A lack of change to inputs
and variables will also halt progress,
regardless of how hard you train.
go through the motions at a training
session for the sake of it.
Every session has a purpose and
a structured plan. Whether it’s active
recovery, a technique drill, or an anaerobic
threshold session, athletes know exactly
what is required of them before each
session starts. So don’t stroll into the gym
and make it up as you go along. Always
have a plan and execute it!
“A healthy
balance
of all the
macronutrient
groups eaten
in the correct
quantities
and at the
right time,
will deliver all
the nutrients
and energy a
body needs to
recover.”
Despite what many people believe,
there is no secret athlete diet that
will deliver a performance boost.
Most of the world's best elite
athletes simply follow a healthful
diet that consists predominantly of
high-quality whole, natural foods.
There are no fad diets in the world
of elite sport. A healthy balance
of all the macronutrient groups—
proteins, fats, and carbohydrates —
eaten in the correct quantities and
at the right time, will deliver all the
nutrients and energy a body needs
to recover from training and perform
at its peak.
While the ratios of macronutrients
may vary between sports and in
relation to their phase of training, and
some athletes may find individual
differences in their tolerance for
certain foods, the basics of healthful
eating, even for performance, remain
constant. However, seeking specific
advice and guidance on how to relate
these guidelines to suit individual
circumstances and sports can be
beneficial.
REPLENISH & RESTORE
CROSS TRAIN
Athletes cross train to ensure holistic development,
and to reduce their risks of overtraining and injury. This
often takes the form of core work, or something like
yoga or Pilates.
These are not generally sport-specific training modalities,
but they are most certainly complimentary as they help to
improve balance, proprioception, mobility and/or flexibility.
Aside from fuelling their
performances during training or
racing, athletes predominantly eat
and drink to replenish what was
lost during exercise and repair the
damaged caused.
In terms of replenishment, that
means replacing lost fluids and
electrolytes after every session.
This can be done using suitable,
high quality supplements, or with
natural ingredients such as lemon
and Himalayan rock salt.
Restoring the body after hard
training sessions or races requires,
first and foremost, proteins and carbs
to aid muscle repair and restore
depleted glycogen, and then natural,
healthy fats to support the hormonal
cascade that drives recovery.
TRAIN WITH PURPOSE
Junk mileage or training refers to
time spent training without a specific
purpose. Athletes will never aimlessly
^^^Ä[ULZZOPZJVaH 33
POWER UP
Q FEATURE
TRAIN YOUR WEAKNESSES
For the average recreational athlete,
a weakness is often the area of
greatest neglect in a programme.
However, this approach simply
amplifies the weakness.
Elite athletes choose to focus on
and attack any weaknesses or underdeveloped areas of their game to
ensure they perform optimally and as
efficiently as possible. Avoiding hill
repeats because you aren't a strong
climber, or skipping calves because
they're your weakest and smallest
muscle group will never deliver
excellence in the competitive arena, no
matter what level that may be.
TRAIN WITH OTHERS
“Scientific
evidence
suggests that
a competitive
training
environment is
more conducive
to performance
gains than one
where social
support is
the overriding
culture.”
There are many benefits to
training with others who compete
at different levels to you – both
above and below your level. While
everyone likes being the biggest,
strongest or fastest guy in the
group, when it comes to training
that can often be a negative as
you can only progress at the same
rate as the weakest or slowest
individual.
By constantly putting yourself in
training environments where you're
the underdog trying to keep up with
those who are stronger or faster
than you, you'll likely make the
biggest gains in performance come
race day or that competition you’re
prepping for.
What's more is that scientific
evidence suggests that a
competitive training environment
is more conducive to performance
gains than one where social
support is the overriding culture.
This is another reason to give some
careful thought and consideration
to the composition of any training
group you join.
NEVER DIVE STRAIGHT IN
“ELITE ATHLETES
CHOOSE TO FOCUS
ON AND ATTACK
ANY WEAKNESSES
OR UNDERDEVELOPED
AREAS OF THEIR
GAME TO ENSURE
THEY PERFORM
OPTIMALLY AND
AS EFFICIENTLY
AS POSSIBLE.”
34 MAY - JUNE 2018
It's unlikely that you'll ever see an elite
athlete forgo a warm-up or cool-down,
be it at a training session or before a
race. To perform efficiently and reduce
your risk of injury, both elements
are essential.
A proper warm-up primes the
body by activating the neuromuscular
system. This 'turns on' the right
muscles and gets them 'firing' optimally.
It also promotes peripheral blood flow
to feed muscles and improve
cardiovascular efficiency.
A comprehensive warm-up routine
should therefore consist of light, lowgrade activity, general mobility drills
stretching work, in addition to that done
during warm-ups and cool-downs, to aid
the recovery process.
These are often the first elements
dropped from a recreational athlete's
repertoire due to time constraints, but
there's no reason why they can't be
incorporated into your daily routine.
Whether it's foam rolling in front of
the TV, taking 5 minutes every hour to
stretch or mobilise at work, or waking
up 15 minutes earlier for a quick yoga
sequence, those who truly want to live
like an athlete will make the time to fit
these elements into their plans.
and dynamic stretches, and more specific
movement and technique drills.
For the serious recreational athlete,
a warm-up is also an essential transition
from the hours spent sitting at work into
an all-out intense workout. In fact, one
could argue that the demands placed on
a non-elite athlete requires an even
greater focus on the warm-up and cooldown phases of a session to reduce the
risk of injury.
A proper cool-down then helps the
body return to a state of homeostasis
quicker and speeds up recovery by aiding
the removal of exercise metabolites by
sustaining peripheral blood flow.
ATHLETES MOVE, OFTEN
TRAIN HARD, RECOVER HARD
Most elite athletes will tell you that
while the training is vitally important
to stimulate the body and drive
adaptations, it is what you do between
workouts that tends to have the
biggest impact on performance.
So the quicker you can start the
recovery process after training, the
better your returns will be. Elite athletes
know this, which is why they focus a
great deal of time and effort into
maximising recovery when they're
not training.
This entails following those allimportant nutritional guidelines and
doing the accessory work that helps the
body repair and recover. This includes ice
baths or cryotherapy treatments, going
for regular sports massages, foam rolling,
and performing the proactive mobility and
“Active
Active
recovery is
the ideal form
of rest and
recuperation.
That’s why
elite athletes
will seldom
park off on
the coach.”
For many of us, a tough workout
is normally followed by hours spent
sitting at a desk, in traffic or on the
couch. However, being sedentary
for so long after exercise is highly
detrimental to your recovering
muscles.
Extended periods of immobility
reduces peripheral blood flow, which
impedes the delivery of anabolic
hormones, macronutrients and antiinflammatory cytokines to recovering
muscles, and slows the removal of
exercise metabolites. Electrical activity
in your muscles also decreases. Without
“THOSE WHO TRULY WANT TO
LIVE LIKE AN ATHLETE WILL
MAKE THE TIME TO FIT EXTRA
ELEMENTS INTO THEIR PLANS.”
movement, joints also tend to seize up
and become immobile, and muscles and
connective tissues such as fascia stop
sliding smoothly.
Inactivity also shuts off the muscle
pump action needed to drive the
lymphatic system, which is important
for recovery as it helps to keep exercise
metabolites and other fluids moving
within and around the body.
As such, active recovery is the ideal
form of rest and recuperation. That’s
why elite athletes will seldom park off
on the coach. Not only are their training
volumes significantly higher, but many
also perform recovery sessions in the
afternoon to help flush the system and
aid the recovery process by keeping the
body in constant movement.
While you don’t need to train twice a
day, it will be highly beneficial to keep
moving, both at work and when you get
home. Short walks or other low-impact,
low-intensity activity that promotes
active recovery are ideal.
SLEEP LIKE AN ATHLETE
However, when elite athletes do
take time out to be inactive for
prolonged periods of time, it’s usually
to sleep. That’s because sleep is
possibly the most important aspect of
post-exercise recovery, as this is when
most of the body’s repair and growth
processes occurs.
You’ll seldom find an elite athlete who
doesn’t get at least 7-9 hours of sleep
a night, and who doesn’t take every
opportunity to nap in the afternoons.
Obviously this is not possible for serious
amateurs or recreational athletes who
work, but the duration and quality of your
sleep is one area of your life you cannot
compromise on if you want to perform
at your peak.
PROACTIVE, NOT REACTIVE
Most athletes take a no-days-off approach to their
physical development. As already mentioned, they seldom
take complete rest days, or remain inactive for extended
periods of time.
Instead they're proactively improving various aspects of
their body with core work, managing their mobility with regular
and daily drills or stretching sessions, maintaining soft tissue
suppleness with foam rolling or regular massage, and they
ensure efficient joint function with regular visits to the bio,
physio or chiro.
For most recreational athletes, these things often only
happen once an injury has occurred. In other words, where elite
athletes are predominantly proactive in their approach to body
maintenance, the rest of us are generally reactive. As such,
spending just 10 minutes a day on proactive accessory work will
deliver a huge benefit to your overall sporting performance. Q
^^^Ä[ULZZOPZJVaH 35
POWER UP
Q MEN’S HEALTH
COUNT ON
YOUR HEALTH
YOUR ‘SWIMMERS’, OR
LACK THEREOF MAY INDICATE
BROADER HEALTH ISSUES,
SUGGESTS NEW RESEARCH
A
ccording to a recently
released study – the largest
study of semen quality,
reproductive function and
metabolic risk in men referred for
fertility evaluation – your sperm count
indicates more that just your fertility
and measure of virility. It is, in fact, an
important marker of overall health.
A research team at the University
of Brescia, in Italy, led by associate
professor of endocrinology Dr Alberto
Ferlin, studied a sample of 5,177 men.
Researchers found that those with a low
sperm count – defined in the study as
less than 39 million per ejaculation –
were 20 percent more likely than those
with a normal count to have greater body
fat and abdominal adiposity, a higher
body mass index, higher blood pressure
and 'bad' LDL cholesterol, and lower
36 MAY - JUNE 2018
'good' HDL cholesterol.
These men were also more likely to
suffer from metabolic syndrome, which
increases the risk of developing insulin
resistance, diabetes, heart disease and
stroke, and, importantly for Fitness
His readers, were likely to have low
testosterone, which has implications for
your ability to build muscle and increase
strength. Additional study findings
showed that those men who lacked in
sperm quality were 12 times more likely
to suffer from hypogonadism, while half
of those with low testosterone also had
low bone mass, which can be a precursor
to osteoporosis.
"Our study clearly shows that low
sperm count by itself is associated with
metabolic alterations, cardiovascular
risk and low bone mass," commented
Dr Ferlin. He added that: "Infertile men
“Men with low
sperm counts
are likely
to have low
testosterone,
which has
implications for
your ability to
build muscle
and increase
strength.”
are likely to have important co-existing
health problems or risk factors that
can impair quality of life and shorten
their lives. Fertility evaluation gives
men the unique opportunity for health
assessment and disease prevention."
However, Ferlin cautioned against
drawing causal links with sperm count,
stating that while it causes metabolic
derangements, sperm quality is rather a
mirror of general male health, offering
an associational link. Accordingly, finding
that you have a low sperm count or that
you're infertile should prompt additional
medical testing to uncover other, often
broader underlying health problems.
The study findings were presented
in March at ENDO 2018, the Endocrine
Society's 100th annual meeting, held this
year in Chicago. Q
“OUR STUDY CLEARLY SHOWS
THAT LOW SPERM COUNT
BY ITSELF IS ASSOCIATED WITH
METABOLIC ALTERATIONS,
CARDIOVASCULAR RISK AND
LOW BONE MASS.”
POWER UP
ALMOST ALL
ATHLETES WHO
WANT TO IMPROVE
THEIR SPORTS
INTELLIGENCE
NEED TO FOCUS
ON LEARNING THIS
VITAL SKILL, WRITES
DR GARRATH
ROSSLEE.
Pressure is the difference between coal
and diamonds, but that doesn’t mean
it’s easy to handle. I read somewhere
that keeping your head while everyone
else is losing theirs is a sure-fire way
to success, and it’s something I believe
to be absolutely true – I’ve seen this in
practice time and time again.
I’ve worked with many athletes across
a variety of sporting codes and have often
experienced well-trained, motivated and
prepared athletes make monumental
errors after having rehearsed for
thousands of hours. When I asked what
happened, the response was usually
along the lines of: “The pressure just
got to me.”
I was reviewing a performance process
with an athlete’s coach recently, and he
made the point that his athlete “battled
to shut out the situation and then play
the situation. The pressure changes
his natural game and subverts what
has been learnt and practised. Dealing
with pressure is his biggest challenge.”
Other local and international coaches
have confirmed that both competition or
on-field pressures, and preparation or
off-field pressures, do exert considerable
IT’S
ALL
IN THE
HEAD
LEARNING TO HANDLE PRESSURE
influence over an athlete’s performance,
so it’s vital to get both under control.
Competition pressure refers to the
influence of competition on performance.
It includes components like the ability to
execute plays as rehearsed beforehand,
and the effect of competitors on one’s
performance. Preparatory pressure
is experienced in the influence from
one’s ‘internal self. In other words, the
expectations you have set for yourself,
as well as perceived pressure from
parents, family, peers, coaches, sponsors
and the general public during noncompetition time.
Athletes respond differently to
MANAGING YOUR EMOTIONS
Pressure, therefore, has an impact on anxiety levels. In some
this is positive; in others less so. Anxiety is an emotion, so
working with your emotional make-up is a useful place to
start. Here are three practical exercises that you can do to
successfully navigate pressure situations.
1. KNOW THYSELF
Understand and appreciate your
emotional dynamics profile. Spend
time working with your coach or
suitably qualified psychologist
outlining your emotional state
when you compete, as well as
your emotional state when
you prepare and train. List the
positive and negative emotions –
Q PERFORMANCE PSYCHOLOGY
how they arise, and how they
work for you and against you.
Consider ways of optimising
the positives.
2. CONTROL THE
CONTROLLABLES
This is a constructive way of
competing and preparing, where
you focus on the areas you have
direct influence and ‘line of
sight’ over. This means
spending less time focusing on
competitors. In addition, have
detailed plans and responses to
situations when emotions are
driving you to be over or under
excited.
3. PRACTISE BEING
SUCCESSFUL
Spend 10 minutes a day –
perhaps just before you doze
off – imagining in your mind and
seeing yourself go through your
routines. Also, visualise yourself
successfully navigating both
pressure, with some responding
positively to a lifestyle characterised by
a constant state of readiness, through
to those who enjoy performing on the
centre stage, with some referring to this
as having ‘Big Match Temperament’.
Rather than fearing big situations or
tournaments or competitions, sports
intelligent athletes see them as an
opportunity to perform optimally.
ABOUT THE AUTHOR: Dr Garrath Rosslee
is a consulting industrial psychologist with
a doctorate in sports intelligence, and an
avid sports fan and participant in his free
time. He can be contacted via his website
www.sports-intelligence.com.
competition and preparation
events by imagining yourself
responding in a controlled and
managed fashion.
Competing at almost any
level needs courage. To put
yourself out there and test
yourself against others requires
considerable sacrifice, hard work
and emotional fortitude. Be kind
to yourself when it doesn’t go
your way, and always learn from
events, mistakes and successes
by keeping a learning log or a
diary to record what happened,
your insights and reflections. Q
^^^Ä[ULZZOPZJVaH 37
TRAINING
Q WORKOUT
>> Workout written and performed by Albert Dollinger
>> Photography by James Patrick
TAKE A HIGHER
FREQUENCY APPROACH
TO YOUR MUSCULAR
DEVELOPMENT FOR
ENHANCED RESULTS
T
S
A
L
B
APPLICATIONS
With this approach lifters can target the upper
body up to three times a week, with enough
time between sessions and with a total time
under tension that ensures adequate recovery.
If programmed correctly,
total weekly training volume
per muscle group will remain
the same, but the stimulus is
vastly different to a traditional
body-part split.
This approach is also
effective to boost workout
intensity, as multiple
compound movements
that target different upperbody muscle groups can be
incorporated into the workout.
This boosts the metabolic
effect of the workout to
burn more calories, thereby
delivering a beneficial
conditioning effect.
38 MAY - JUNE 2018
This split can therefore be
incorporated periodically into
a traditional bodybuilding plan
for added variety, as an active
form of recovery or de-loading,
fine-tuning body composition,
or as a means to prioritise
lagging muscle groups without
losing conditioning in other
areas of the body.
This upper body workout,
for instance, prioritises the
chest with three targeted
exercises, while also ensuring
the other major upper body
muscle groups are stimulated
with sufficient volume and
intensity.
THE WORKOUT
EXERCISE
SETS
REPS
T Bar Row
4
8 to 10
Bradford Press
3
8 to 10
Dumbbell Pullover
3
12
Landmine Press
3
12
Weighted Dips
3
Failure
Arnold Press
3
12
Drag Curls
3
12
Overhead Barbell Extension
3
12
Floor Press
4
10 to 12
ABOUT ALBERT DOLLINGER" Albert is one half of the fitness power couple known as the
'Swollingers'. Both Albert and his wife Elizabeth are competitive NPC athletes, with a third
place at the 2016 NPC California State Championships his competitive career highlight.
Both Albert and “Lizzie' are working hard to grow their brand in the industry.
Follow Albert @albertdollinger or @theswollingers on Facebook and Instagram.
FORM TIP:
To initiate the pulling movement
and activate the lats - the large
muscles of the back – drive
your elbows backwards.
NUMEROUS
STUDIES REVEAL
THAT HIGHER
FREQUENCY
TRAINING
PROGRAMMES,
WHERE MUSCLES
ARE TARGETED
MULTIPLE TIMES PER
WEEK, ARE BETTER
FOR DEVELOPING
STRENGTH
AND POWER
FOR ATHLETIC
PERFORMANCE.
BACK: T BAR ROW
HOW: Using a landmine, stand over
the loaded end of the anchored barbell.
Position a V grip around the barbell next
to the collar. You should be in a standing
position, with feet slightly wider than
shoulder-width apart. Your arms should
be extended and your chest should be
up. Pull the weight to your upper body
while maintaining good posture. Pause
briefly at the top then return to the
starting position.
^^^Ä[ULZZOPZJVaH 39
TRAINING
Q WORKOUT
SHOULDERS:
SS
BRADFORD PRES
HOW: Using a rack, position the
barbell at shoulder height. Grab
the bar using a pronated grip
shoulder-width apart. Start the lift
by extending the elbows to press the
bar overhead. Without locking your
elbows out, start to lower the bar
behind your head until your elbows
form a 90-degree angle. Next, lift
the bar back over your head and
lower the bar back in front of your
body into the starting position.
40 MAY - JUNE 2018
CHEST & BACK:
DUMBBELL PULLOVER
HOW: Stand a dumbbell
up on a flat bench. Lie
perpendicular to the
bench, with the back of
your shoulders in contact
with the bench. Grab
the dumbbell with both
hands, with your palms in
contact with the underside
of the dumbbell. Lift the
dumbbell up and hold it
over your chest at arm’s
length, with your elbows
slightly bent. This is the
starting position. Lower
the weight slowly behind
your head while keeping
your arms straight, until
you feel a stretch in your
chest. Bring the dumbbell
back up to the starting
position.
FORM TIP:
Your hips should be lower than
the bench, with your legs bent
and feet planted on the floor.
^^^Ä[ULZZOPZJVaH 41
TRAINING
Q WORKOUT
SHOULDERS:
LANDMINE PRESS
HOW: Using a landmine, position
yourself on your knees in front of
the loaded barbell. Lift the bar into
the starting position by placing
the end of the bar between your
hands. The end of the bar should
be positioned at your clavicle.
Press the barbell straight up by
pushing through the elbows and
then lower the barbell back down
into the starting position.
FORM TIP:
Keep your core
– abs and glutes –
engaged throughout
the movement to
maintain proper
alignment in the
kneeling position.
42 MAY - JUNE 2018
FORM TIP:
Keep your body
upright and your
elbows as close
together as
possible.
CHEST:
WEIGHTED DIPS
HOW: Position yourself between parallel
bars. Hold your body up with your arms
nearly locked above the bars. Slowly
lower yourself downward under control by
flexing your elbows. Lower yourself down
until your elbows form a 90-degree angle.
Press your body back up by extending your
elbows into the starting position.
ADVANCED: Use a weighted dip belt,
dumbbell between your feet, or a chain
for weight to increase the difficulty of
this exercise.
^^^Ä[ULZZOPZJVaH 43
TRAINING
Q WORKOUT
:
ARNOLD PRESS
PRE
HOW: Sit on a bench with back
support, holding dumbbells in
front of you at upper chest level,
with your palms facing you and
elbows bent. Raise the dumbbells
up while rotating your hands, until
your arms are extended overhead
and your palms are facing forward.
Pause for a moment at the top,
then lower the dumbbells to the
starting position while rotating the
palms toward you.
FORM TIP:
Maintain a slight
bend in the elbows
in the fully extended
overhead position.
BICEPS:
DRAG CURLS
HOW: Grab a barbell with
a supinated grip. Keep your
elbows back and close to your
body. Curl the barbell up in a
drag-like motion by keeping the
bar in contact with your body
throughout the entire movement.
Slowly lower the bar back down
to the starting position.
FORM TIP:
This is more a
straight raise
of the barbell
than a curl. To
maintain the
linear trajectory,
allow the elbows
to travel back as
they flex.
^^^Ä[ULZZOPZJVaH 45
TRAINING
Q WORKOUT
FORM TIP: Keep
your elbows as
close together as
possible during the
movement.
46 MAY - JUNE 2018
TRICEPS:
OVERHEAD
BARBELL
EXTENSION
HOW: Stand holding an EZ
bar with a pronated grip – your
hands should be narrower than
shoulder-width apart. Position
the bar behind your head with
your elbows bent. Extend your
elbows to lift the bar above
your head, until your arms are
fully extended. Then slowly
lower the bar back down into
the starting position.
FORM TIP:
Your knees can
be straight or
bent, depending
on what’s most
comfortable for you.
CHEST:
FLOOR PRESS
HOW: Lay on the floor with a dumbbell in each hand. Begin
with the dumbbells fully extended above you. Lower the
dumbbells until the back of your upper arm touches the
floor. Pause at the bottom and then press the weight back
up to the top by pushing up through the elbows.
The FITposium 2018 International Conference + Expo takes place from
October 5-7, 2018 in Arizona. The annual conference is dedicated to
helping entrepreneurs establish, market and profit from their brands
in the health and fitness industry. Get your fitness brand in shape at
FITposium by registering at www.FITposium.com. Q
^^^Ä[ULZZOPZJVaH 47
TRAINING
Q FITNESS NEWS
MUSIC EXTENDS
TIME TO
EXHAUSTION
According to research conducted at the Texas Tech
University Health Sciences, listening to music during
a standard cardiac stress test can extend the time
to exhaustion or failure. On average, people who
listened to music during the test were able to exercise
for almost one minute longer than those who didn’t
have tunes playing in their ears.
THE STUDY WAS PRESENTED AT THE AMERICAN COLLEGE
OF CARDIOLOGY’S 67TH ANNUAL SCIENTIFIC SESSION.
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hours. It is air activated and begins to
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heat in the affected area. Light weight,
odourless and non-stick, the elastic
Warming Belt is discreet and secured
in the front with a soft Velcro strip for a
perfect “one-size fits
all”. It can be worn
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clothing to ensure
you keep going with
your daily routine.
R62.95
www.deepheatsa.co.za
TRAINING
RESEARCH, NEWS, AND THE LATEST PRODUCTS
TO BOOST YOUR HEALTH AND FITNESS
RESEARCH
MINUTES
The duration of moderate-to-vigorous
physical activity associated with a 33%
reduction in death risk in older men,
according to a new study published in the British
Journal of Sports Medicine. Researchers found that the
overall volume of exercise, not necessarily how long
or how hard someone exercised in a session, mattered
most for longevity. Every 30 minutes of light intensity
activity per day, such as walking or gardening, was
linked to a 17% lower risk of early death in the study.
48 MAY - JUNE 2018
RESEARCHERS FROM BALL
STATE UNIVERSITY HAVE
SHOWN THAT MODERATE
EXERCISE HAS NO EFFECT
ON THE DURATION OR
SEVERITY OF THE COMMON
COLD. THESE RESULTS
SUGGEST THAT MODERATEINTENSITY TRAINING DURING
A RHINOVIRUS-CAUSED
UPPER RESPIRATORY
TRACT INFECTION UNDER
THE CONDITIONS OF THE
STUDY DESIGN DOES NOT
ALTER THE SEVERITY AND
DURATION OF THE ILLNESS.
THE STUDY RESULTS WERE PUBLISHED IN THE ACSM JOURNAL,
MEDICINE & SCIENCE IN SPORTS & EXERCISE.
SHOP
PROTEIN
ERR GAMMA
HELPS DELIVER
ENDURANCE
EXERCISE BENEFITS
In a study published in the
journal Cell Reports in March
2018, scientists at the Salk
Institute have shown that the
protein ERRŸ (ERR gamma)
helps deliver many of the
benefits associated with
endurance exercise. “ERRŸ
helps make endurance exercise
possible,” says Ronald Evans,
professor and director of the
Gene Expression Laboratory
and co-senior author on
the paper. “It gears up the
energy-creating cellular power
plants known as mitochondria,
creating more blood vessels
to bring in oxygen, take away
toxins and help repair damage
associated with muscle use.
This makes ERRŸ a really
interesting potential therapeutic
target for conditions with
weakened muscles.”
DEEP HEAT
NECK & JOINT PATCH
28%
HOW MUCH MOR
LL
L ENJOY
EXERCISE WHE
OU LISTEN TO MUSIC.
Scienc
co
confirmed that our favourite playlist
listened to during training makes exercise
much more enjoyable. In the study researchers
used electroencephalography (EEG) technology
to monitor the brain’s response to music
while participants engaged in physical activity.
According to study co-author Marcelo Bigliassi
and his colleagues from Brunel University London
in the United Kingdom, listening to music led
to a 28% increase in enjoyment during the
walking task, compared with no auditory stimuli.
Enjoyment was also 13% higher for those who
listened to music, compared with those
who listened to a podcast.
If you suffer from pain in the neck
or joint areas, Deep Heat’s new
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therapy that provides soothing
relief from neck and joint pain for
up to eight hours. This ultra-thin,
light weight, flexible patch has
adhesive applied across the patch
to keep it firmly in place to allow
freedom of movement. Odourless,
compact and discreet, the
ergonomically shaped patch has
two heating cells and is designed
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patch is opened and air activated,
the two heat cells which are in
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R19.95 per patch
www.deepheatsa.co.za
RESULTS PUBLISHED RECENTLY IN THE JOURNAL
PSYCHOLOGY OF SPORT AND EXERCISE.
BOOST
YOUR
BRAIN
A findings of a study published recently in the Journal of Alzheimer’s Disease
suggest that greater physical fitness correlates with healthier white brain
matter, which in turn correlates with better memory and reasoning abilities, even
for those already suffering from a level of cognitive impairment. “This research
supports the hypothesis that improving people’s fitness may improve their brain
health and slow down the ageing process,” said lead study author Dr. Kan Ding, a
neurologist from the Peter O’Donnell Jr. Brain Institute.
REDUCE IMPACT OF STRESS
WITH RUNNING
A study conducted by researchers at BYU has found that exercising, particularly
running, while under stress, helps protect your memory. The findings show that
running mitigates the negative impacts that chronic stress has on the hippocampus,
the part of the brain responsible for learning and memory.
THE STUDY WAS PUBLISHED IN THE JOURNAL OF NEUROBIOLOGY OF LEARNING AND MEMORY.
^^^Ä[ULZZOPZJVaH 49
TRAINING
Q EXERCISE GUIDE
A
D
DEVELOP A POWERFUL,
STRONG AND FUNCTIONAL CORE
FOR A SOLID STRENGTH BASE
HOLLOWBODY HOLD
>> Photography by James Patrick >> Athlete Albert Dollinger
STARTING
Lie on your back with your feet together and your toes pointed.
Press your lower back into the floor by drawing your belly button
down and in as you squeeze your legs together.
NOTE: Bringing your knees up and over your chest brings your
pelvis into a posterior pelvic tilt, which gets your lower back flat on
the floor. This is the ideal movement for beginners to establish the
correct lower back position at first.
50 MAY - JUNE 2018
THE HOLD
Lift your shoulders and head off the floor as you elongate your spine.
Next, raise your arms up and overhead, keeping them straight. Squeeze
your glutes to bring your hips into a posterior pelvic tilt. Brace your core
to keep your upper torso, head, arms, and shoulders off the floor as your
raise your legs a few inches off the floor while keeping your lower back
constantly in contact with the ground. Hold this position for 30-60 seconds.
B
C
FORM TIP:
Use your core
strength to
prevent your
back from
arching or
your legs from
dropping.
FORM TIP: Your arms and legs
should be held straight out from the
body with hands and toes pointed.
WHAT IT WORKS...
“IF YOU START TO LOSE FORM IN
THE EXTENDED HOLLOW-BODY
HOLD POSITION, TUCK YOUR
KNEES IN BEFORE EXTENDING
YOUR LEGS AGAIN TO COMPLETE
THE REQUIRED COUNT.”
The hollow-body hold is a full-body braced
position that builds powerful, strong and
functional core muscles that help to create
stability and transmit force throughout the body.
This makes it a foundational exercise with carryover
into just about every other movement, exercise
or sporting code. For these reasons, if you’re not
including this potent core exercise in your regular
routine then you’re missing out!
MUSCLES TARGETED
Primary: Core muscles including the abdominals, deep
core – iliopsoas, tensor fasciae latae, sartorius, rectus
femoris, adductor longus and brevis, obliques, glutes,
and erector muscles.
Synergists and stabilisers: Back, chest, arms, shoulders,
upper back, quads, hammies and calves
^^^Ä[ULZZOPZJVaH 51
TRAINING
Q FORM FIRST
OVERHEAD
LUNGES
Shoulders: In the overhead
position, externally rotate
WHAT IT WORKS:
the shoulders, retract
The overhead lunge is an
and elevate the scapula.
advanced exercise that works the
and draw the humeral
entire body and involves nearly every
heads into the sockets
major muscle group. It develops
to create structural
strength in the legs and hips, while
support and stability
also improving core and shoulder
within the joint. This
stability. Holding the bar overhead and
ensures that shoulder
adding the instability and unilateral
muscles aren’t
multi-joint movement of a lunge
required to perform
makes an already intense compound
primary stabilisation,
exercise even more challenging
because they can quickly
and effective.
To start: Clean and hold
a weighted bar up overhead.
Stand with your feet positioned
shoulder-width apart and
knees slightly bent. Keep the
weight directly overhead in line
with your shoulder joints. Take
a big step forward to drop into
a deep lunge position.
fatigue. Pull the bar apart
with your arms to activate the
shoulder muscles needed to
maintain the position of the
arms overhead.
Back: Keep your back straight
as you descend into the lunge.
Trailing leg: Drop the knee
of the trailing leg down towards
the ground.
Bar: Keep the bar over and
behind your head once in the
overhead position.
Grip: Hold the bar with a
very wide overhand snatch
grip. Tilt your wrists back
so that your palms face up
towards the ceiling once in the
overhead position.
Head and neck: Keep
your head up and level with
your gaze cast forward to
maintain balance and neck and
spinal alignment.
Arms: In the overhead
position, your arms should be
locked with your elbows turned
out. Push against the bar with
your arms as you descend,
don’t just hold it in position.
Torso: Keep your torso
upright, your chest high and
your core engaged throughout
the entire movement.
Bent leg: Make sure your
forward knee remains over
your forward foot and keep
your knee bent close to
a 90-degree angle.
Planted foot:
MUSCLES TARGETED:
Primary: Quadriceps (upper thigh) and shoulders
(anterior deltoid)
Secondary (synergists and stabilisers): Glutes,
hamstrings, adductor magnus, calves (soleus and
gastrocnemius), erector spinae, abs (obliques, rectus
abdominis), iliopsoas, tensor fasciae latae. Shoulders
(lateral deltoid), supraspinatus, triceps Brachii, trapezius,
serratus anterior, levator scapulae
>> Performed by Andrew Ramsay >> Photography by Cindy Ellis
52 MAY - JUNE 2018
Keep the foot of the
loaded leg planted
firmly and in direct
contact with the floor
across the full surface
area of the foot. Drive
your body back up by
pressing this foot into
the ground and extending
the loaded leg to return to
the upright position. Q
ABOUT THE ATHLETE: Andrew Ramsay is a strength & conditioning specialist,
and the co-owner and Head Coach at WICO Fitness (50 Chrisoliet St, Jukskei
Park, Randburg). He holds an Honours degree in Sport Science, and is a CrossFit
Level 1 instructor. He is a two-times National Powerlifting champion (74kg
division), with personal bests of 217.5kg in the back squat, 140kg in the bench
press, and 260kg in the deadlift. Follow him on Instagram @trainerdrew.
TRAINING
Q CROSSFIT
ABOUT THE
AUTHOR:
Julian
ReichmanIsraelsohn is
the owner and head trainer
at CrossFit Platinum
THINKING
INSIDE
THE BOX
“I REGRET
ALL THE
HARD WORK
I PUT IN
DURING
THE COLD
WINTER
MONTHS”
– SAID NO
ONE, EVER.
5 WINTER SURVIVAL
TRAINING TIPS
It’s winter. That means it’s cold and
dark outside in the mornings, and after
work all you want to do is get home to a
hot meal and your warm and cosy bed.
With the elements against you, how
does one stay motivated to train and
stick to the routine?
One way would be to keep your
training routine interesting and varied
by being creative with your exercise
selection. In doing so you’ll be more
likely to follow the routine and stay
focused during the colder months as
your training will be more interesting
and appealing.
Many would argue that there are
certain exercises or movements within a
training routine that would elicit more of
a response to the training stimulus than
other exercises. For example, an athlete
tends to benefit more from squats than
leg extensions, or pull ups rather than
bicep curls – basically choosing multijoint exercises over single-joint isolation
movements. Obviously the choice of the
exercise routine is dependent on the goal
of the person doing the training, though.
Instead of choosing only a couple
of exercises to focus on in an exercise
routine, I decided to explore a slightly
more inclusive approach based on the
CEO of CrossFit, Gregg Glassman’s
recommended approach of fitness…
“…practice and train the major lifts:
deadlift, clean, squat, presses, clean
and jerk, and snatch. Similarly, master
the basics of gymnastics: pull ups, dips,
rope climb, push ups, sit ups, presses to
handstand, pirouettes, flips, splits, and
holds. Bike, run, swim, row. Do so hard
and fast, five or six days per week. Mix
these elements in as many combinations
and patterns as creativity will allow…”
Whether in the context of CrossFit,
either as the sport of fitness or for
general physical preparedness,
bodybuilding, obstacle course training,
or endurance training, there are
similarities across variables everyone
should focus on.
Referring back to Glassman’s
advice, we can definitely agree that a
dominant focuses should be on moving
a weight or load using the multi-joint
movements that predominate powerand weightlifting. These movements
should form the core of any strength
or hypertrophy programme as they
elicit superior results, with the ability
to apply them using a wide variety
“K
“Keep your
training routine
interesting and
varied by being
creative with
your exercise
selection. In doing
so you’ll be more
likely to follow
the routine and
stay focused
during the colder
months as your
training will be
more interesting
and appealing.”
of combinations of sets, reps and
percentages of your 1 rep max.
After the weighted lifts, focus on
bodyweight and gymnastics (calisthenics)
movements, regardless of your
programme or goals, as these also yield
great returns and can be programmed in
a variety of ways.
Aerobic capacity can be the third
variable used in any performance or
conditioning programme. Any cardio or
mono-structural type of exercise should
form part of a well balanced training
routine. High Intensity Interval Training
(HIIT) will always deliver amazing results
and benefits for any athlete in this regard.
Odd object, or strongman training
is another modality to consider to
keep your training fresh. This is where
creativity and thinking “out of the box”
comes into play. Usually one has to
step outside of the gym to engage in
this form of exercise, as these training
methods take the form of tyre flipping,
log carrying, the use of sandbags,
sledgehammers, and atlas stones, to
name a few. These implements require
the athlete to move objects differently
to the way normal weight training
equipment is utilised, thereby creating a
different type of stimulus for the body.
Core and accessory training should
also appear on the list of important
movements to focus on in any winter
training routine. A weak core or band of
stabilising muscles is a leading cause of
injury, so spending a significant amount
of time and energy on targeting any
weaknesses in these structures will
yield massive returns come spring and
summer. This pre-habilitation approach
to training is what all great elite athletes
implement.
Accordingly, there is great scope to
create well-rounded and all-inclusive
exercise routines to keep you motivated
and engaged throughout winter. So, get
reading and get creative. Whether you
do so in the gym or in the warmth and
comfort of your home, trying new training
methods and ideas will get you through
this winter. You’ll also emerge a stronger,
more able version of your pre-winter self.
But whatever you decide to do, you first
need to get up and get out of bed! Q
^^^Ä[ULZZOPZJVaH 53
TRAINING
Q WORKOUT
THE
>> Photography by Cindy Ellis
>> Performed by Leandre van Zyl
leandrevz_wffpro
THE TRAPEZIUS IS AN
OFTEN OVERLOOKED AND
UNDERDEVELOPED MUSCLE
GROUP, DESPITE THE FACT THAT
THIS FLAT, TRIANGULAR MUSCLE
IS TASKED WITH LIFTING THE
ENTIRE SHOULDER GIRDLE.
IT HELPS TO DRAW THE
SCAPULA UP, DOWN AND TO
EITHER SIDE, AND ALSO
HELPS TO TURN THE HEAD.
FORM TIP:
Always lead
with your
elbows when
initiating the
movement.
This makes the trapezius key to
overall shoulder health and optimal
function in a number of upper body
and functional movements, both in
everyday life and in various sports,
across every movement plane. A strong,
well-functioning trapezius is also vital
for proper posture.
It is therefore essential that you
develop this important muscle with some
targeted attention in the gym, and this
tri-set is the ideal weapon.
A
B
TRI-SET STRUCTURE
Perform 10-12 reps per
exercise. Move directly from
one exercise to the next
between sets. Complete one
set of each exercise back to
back to complete one tri-set.
Rest between tri-sets and
repeat 4 times.
ANATOMY: The
trapezius extends
down from the
occipital bone at the
base of the skull
to the
lower thoracic
vertebrae
and extends
laterally
to the shoulder
blade.
54 MAY - JUNE 2018
MOV
VE 1
WIDE-GRIP UPRIGHT ROW
HOW TO DO IT: Stand upright, with
your chest high and gaze cast forward,
holding an EZ bar with a shoulderwidth overhand grip. With your feet
positioned shoulder-width apart and
a slight bend in the knees, pull
the bar up. Lead with your elbows and
keep the bar close to your torso. Keep
your chest high. Lift until the bar is at
chest level. Slowly return the EZ bar to
the starting position and repeat for the
required reps.
MOVE 2
STANDARD
UPRIGHT
ROW
HOW TO DO IT: Using
a light weight, holding
an EZ bar with your
hands positioned inside
shoulder-width, with an
overhand grip. Keep a
slight bend in the knees
as you pull the bar up.
Lead with your elbows
and keep the bar close
to your torso. Keep your
chest high. Lift until the
bar is at chest level, with
your elbows above your
shoulders. Return the
EZ bar to the starting
position and repeat for
the required reps.
A
B
MOVE 3
UPRIGHT
ROW PUSH
OUTS
FORM TIP:
The transition
from upright
row to push
out should
be a smooth,
continuous
movement.
A
B
FORM TIP:
Keep your
core engaged
and don’t
rock forward
during the
push out.
HOW TO DO IT: Follow
the same guidelines as
the standard high pull.
However, when you
raise the bar up to chest
height, extend your
arms out in a rowingtype motion to perform
the push out. Lower
the EZ bar down in an
arc, slowly and under
control, as you approach
full arm extension.
Lower the bar back
down to the starting
position and repeat for
the required reps.
WARNING: Lifting your upper arms above your shoulders, or the use of the wrong grip can result in an impingement of the supraspinatus
tendon and the subacromial bursa. To avoid injury, do not raise your hands above chin height. The high pull is often said to be a high risk exercise
and the cause of many a shoulder injury. However, when executed with proper form it is a safe and effective exercise that targets the upper
trapezius, and medial and posterior deltoids. Q
^^^Ä[ULZZOPZJVaH 55
TRAINING
Q WORKOUT
>> By Pedro van Gaalen, Editor
>> Performed by Jason Dunning
>> Photography by Cindy Ellis
NO-DAYS-OFF
MOBILITY
WORKOUT
THE NO-DAYS-OFF PHILOSOPHY TO TRAINING AND RECOVERY IS
A PROACTIVE APPROACH that helps you maintain the health and
function of your soft tissues – muscles, fascia, ligaments and tendons
– and joint health. It’s an intelligent approach adopted by professional
athletes to improve performance and also reduce the risk of injury,
particularly in the context of our modern lives.
T
he issue we all face is that we
tend to switch between one
extreme to the next. We either
sit sedentary at our desk, in
our car, or on the couch at home for
10 or more hours a day, then expect
our bodies to perform at their peak for
an hour each day at gym.
This shift from inactivity to all-out
effort is not conducive to soft, supple
muscles and mobile joints. We therefore
56 MAY - JUNE 2018
need to do something to bridge the gap
between our bouts of inactivity and our
high-intensity training.
But who has an extra 10-15 minutes
after a workout to do the stretching,
mobility drills and foam rolling required
to iron out soft tissue adhesions or
mobilise joint structures? Very few of
us, if we’re honest, but that doesn’t
mean you can’t find other times of the day
to fit in a few of these helpful drills.
We’ve broken down the mobility
drill and foam rolling requirements into
7 quick and easy sessions, which you can
do at home before getting ready for work,
during your lunch hour, or at night while
watching TV or while catching up on the
day’s happenings with the family.
COMMITTING JUST 5-10 MINUTES A DAY TO THIS
PRACTISE WILL YIELD SIGNIFICANT BENEFITS – YOU’LL
ENJOY ENHANCED MOVEMENT EFFICIENCY, BETTER
PERFORMANCE, AND REDUCE YOUR RISK OF INJURY.
DAY 1 HIP
1
Hip hinge
2
Quadruped hip extension
3
Reverse lunge off step
1
HIP HINGE
TIP: Do not
arch your back
and keep your
neck and spine
in alignment.
From an upright position with your core
engaged and a slight bend in your knees,
push your glutes back and hinge (flex) your
upper body forward. Maintain a neutral spine
as you bend over at the hips, then return to
5-8
the upright position.
8 times.
position Repeatt 5
2
QUADRUPED HIP EXTENSION
Get down on your hands and knees. With your core
engaged, lift one leg back and up keeping your knee at a
90-degree angle throughout the movement. Lift the leg
until the bottom of the foot faces the ceiling and the hip,
thigh and knee are all in alignment and parallel to the floor.
Lower the leg back down and repeat for five reps before
switching
sw
g sides.
TIP: Performing this
movement off a step
delivers a deeper stretch.
3
REVERSE LUNGE OFF STEP
Stand on a step. Take a big step backward with one leg
and drop into a deep lunge position. Keep your back
straight and descend until you feel a good stretch in
your hip flexors. Hold the bottom position for a count
before extending the hip and knee of your leading leg.
Step back up onto the step and repeat with the other leg.
Perform five reps each side.
^^^Ä[ULZZOPZJVaH 57
Q WORKOUT
TRAINING
1
WALKING
LUNGE WITH
OVERHEAD
REACH
TIP: Keep your
feet at about
a 30-degree
angle. Make
sure your
knees are
aligned with
your feet and
toes. Avoid
rounding your
back.
2
RESTING SQUAT POSE
From a standing position, with your feet positioned
about shoulder-width apart or a bit wider, drop your
hips down and sit back into a deep squat position. Keep
your heels on the ground and drop your elbows inside
your knees. Sit in this pose for up to 30 seconds at a
time, gradually increasing the time you spend in this
pose as your hip mobility improves.
Perform walking lunges and
each time your trailing knee
drops down, reach your hands
up over your head. Extend back
up as you lower your arms
and repeat with the other leg.
Repeat 5 times on each leg.
NOTE: This is not an exercise. You
should not feel burning in your quads.
The aim is to restore proper hip
mobility,
enabling you to maintain
mobili
this
hi po
osition indefinitely, as humans
were once
o
able to do naturally and
most toddlers
t
can still achieve. This
positio
i ion is, in fact, an anatomically
natura
al and structurally healthy
restin
i g posture for humans.
TIP: Do not arch
your back as you
lift your arms up.
3
KNEELING POSE
Kneel down and bring your knees
and feet together. Sit back onto
your heels. Hold this pose for 30-60
second
ds before rising back up.
Gradua
ally increase the time you
nd in this pose as your ankle, knee
hip mobility improves.
DAY 2 QUAD & HIPS FLEXORS
1
Walking lunge with overhead reach
4
Quadricep release
2
Resting squat pose
5
Hip flexor release
3
Kneeling pose
5
4
QUADRICEP RELEASE
Lie on your stomach with the roller under the front of one
thigh. Support your upper body keeping it off the floor with your
forearms. Roll back and forth over the front of your thigh, keeping
your knees extended. Roll for 30-60 seconds per leg.
TIP: You can release all the different
quadricep muscles by changing the angle
of your leg to also focus on the lateral and
medial aspects of the quad.
58 MAY - JUNE 2018
HIP FLEXOR RELEASE
Lie with the roller placed under the front part of your hip.
Support your upper body by placing the elbow of the same side
and the opposite hand and foot on the ground. Roll back and
forth over the front portion of your hip. Roll for 30-60 seconds
per side. Repeat the movement by placing the outer aspect of
the hip – your tensor fascia latae (TFL) – on the foam roller.
Repeat the forward and backward rolling movement over this
area for 30-60 seconds per side.
TIP: You can increase the pressure by lifting
your opposite leg off the floor.
DAY 3 UPPER BODY
1
Quadruped extension rotation
4
Upper back release
2
Band dislocates
5
Lat release
3
Overhead band W retractions
TIP: Watch your elbow the entire time
and keep the elbow of your supporting
arm locked throughout the exercise.
lt
Tip: If you have diffic
culty
bringing your shoulders
id
behind you, assume a wider
nd
d
grip and pull the ban
d
farther apart to extend
n.
your range of motion
2
1
BAND DISLOCATES
nce band with both hands in front of you
Hold a light resistan
u. Pull either
it out to the sides and then slowly rotate your shoulders to bring the band
up and overhead. Continue the rotation, keeping your arms straight, to
bring the band behind your back. Rotate your arms back up and overhead
to return to the starting position. Perform up to 5 dislocates.
QUADRUPED EXTENSION-ROTATION
Drop down onto your hands and knees. Place your right hand
behind your head, then reach down and rotate your torso to touch
your right elbow to your left knee. Rotate your torso back up and your
right elbow out until you feel a good stretch in your thoracic spine.
Repeat
p
the movement 5 times on one side before switching arms.
4
UPPER BACK RELEASE
Place the roller at the base of your spine. Lean back, then work your way
up and down the roller, stopping on any hot spots. When the roller reaches
your upper back, arch your back and hold. Give yourself a hug, then hold that
position. Now lift your arms straight up in front of you. Hold this position for a
few seconds. Alternate between hugs and arm raises for 30-60 seconds.
5
3
OVERHEAD W RETRACTIONS
LAT RELEASE
Lie on your side with the foam roller
under your lat muscle. Use your top leg
to roll your lat up
and down the roller,
pausing on tight
spots. Roll for
30-60 seconds
per side.
head. Pull
Once you’ve completed the dislocates, hold the band overh
the band apart as you retract your shoulders and drive your elbows
down and in to your sides to create a W shape. Repeat 5 times.
^^^Ä[ULZZOPZJVaH 59
TRAINING
Q WORKOUT
DAY 4
1
Kneeling dorsiflexion
2
n
Rocking ankle mobilisation
3
Calf release
1
KNEELING
DORSIFLEXION
n
Assume a split kneeling position
with your right leg forward and
n
a 90-degrees at each knee. Lean
e
forward and drive your right knee
forward and as far over your toess
at
as possible. Pause for a second a
ent,
the end of your range of moveme
on
then return to the starting positio
and repeat. Keep your heel flat
on the ground throughout the
usts on
n
movement. Perform 5 thrusts
each side.
2
ROCKING ANKLE MOBILISATION
In an extended push-upposition, lift your hips and place
your left shin over your right calf. Rock your hips back
and forth to lift your right heel off the floor and back down
again. Repeat 10 times, then switch legs.
TIP: When you pause on a tight spot
try to make circles with your foot or
point it up and down. This will help
stretch the fascia and release it. Be
sure to work the medial and lateral
aspects of your calves by rotating
your foot while rolling.
3
CALF RELEASE
Sitting on the ground with your legs straight, place
S
one calf on top of a foam roller. Lift your hips just
off the floor with your arms and roll back and forth
covering the full length of your calf muscle. Roll for
30-60 seconds per leg, pausing on tight spots.
60 MAY - JUNE 2018
1
TIP: Do not bounce in and out of
the stretch. Move slowly down and
up, holding the stretch for a count
in the bottom position.
HALF KNEELING HIP ROTATION
From an extended push-up position, bring
your left foot up and out to your side and place
it beside your left hand. Drop your right knee to
the floor. Rotate your right arm out to the side
and upward and open up your chest. Hold this
position for a count, then return to the starting
position. Repeat 3 times, then swop sides.
2
ADDUCTOR
MOBILISATION
Drop down onto your knees. Extend your right
out
ut into
to
ove it out to the side, keeping the knee bent at
kneeling position. Mo
a 90-degree angle to your hips. Drop your hips down to the right
until you feel a stretch deep into your left groin. Repeat five times
before switching sides.
DAY 5 ADDUCTORS
lf kneeling hip rotation
Adductor mobilisation
ductor relea
3
TIP: You can also straighten
your leg to release your
adductors in a different way.
ADDUCTOR RELEASE
Lie on your stomach, on the ground with the foam roller parallel to your
body. Bend one hip and knee, placing your inner thigh on top of the roller.
Place your elbows under your shoulder to maneuver yourself. Roll back and
forth over the inside portion of your thighs. Roll for 30-60 seconds per leg.
Ä[ULZZOPZJ
TRAINING
Q WORKOU
1
IRON CROSS
Lie on your back with your arms out to
your sides, perpendicular to your torso.
Rotate your hips as you swing your right leg
across your torso and up to your left hand.
Keep your shoulders flat on the ground
during the movement. Return to the starting
position and repeat the movement with the
left leg. Repeat five times per leg.
LOWER BACK
1
Iron ro
2
Thor
2
ic spine release
THORACIC SPINE RELEASE
Lie down with the foam roller placed in the middle
of your back. Cross your arms to separate your
shoulder blades. Lift your hips just off the
floor. Slowly roll up and down the lower
¾ of your back. Pause at each level
performing spinal extensions by slowly
extending the upper back, and
lowering your shoulders towards
the floor.
62 MAY - JUN
TIP: Rotate your torso from
side to side on tight spots or
to mobolise your spine.
DAY 7 GLUTES & HAMMIES
1
Inchworm
4
TFL release
2
Glute release
5
Hamstring release
1
INCHWORM
From an extended push-up position, ta
ake
ping
tiny steps forward with your feet, keep
your legs locked out. Once you can’t tak
ke any
more steps without flexing your knees or your
legs are directly below your hips, walk your
hands back out. Repeat up to five times
s.
TIP: Rotate your hips forward
and backward to release any
tight spots.
3
TFL RELEASE
Lie on your side with the foam roller placed under the top part of your
hip, directly under your hip bone. Support your upper body by placing the
elbow and foot on the same side on the ground. Roll back and forth over
the outside portion of your hip – the junction of your ITB, tensor fascia
latae (TFL) and glute medius. Roll for 30-60 seconds per side.
4
2
GLUTE RELEASE
Sit on the roller, with the roller placed
under your upper glutes. Support your
upper body by placing both hands and
the opposite foot on the ground. Roll
back and forth over the entire area of the
glutes and outer portion of your hip.
Roll for 30-60 seconds per side.
TIP:
You can
increase
the
pressure
by lifting
your
opposite
leg off the
floor.
HAMSTRING RELEASE
Sit on the roller with the hamstring-glute junction
directly on the roller. Begin slowly rolling back and forth
and slightly side to side to release any tight spots in the
muscle, working your way down to the knee. Pause on any
tight or sore spots. Roll for 30-60 seconds per leg. Q
^^^Ä[ULZZOPZJVaH
Ä[
OP
63
SUPPLEMENTS
Q LATEST PR
PRODUCTS
USN LAUNCHES NEW
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ANIMAL TEST
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BCAA Amino + contains a
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SUPPLEMENTS
Formulated to optimise the
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64 MAY - JUNE 2018
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11
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L-Carnitine per serving and an added Diuretic Complex.
SUPPLEMENTS
Q RECIPES
PROTEIN
POWER UP!
>> By Lelani Loots
lelani_loots
COCO
NU
F
rich sLOUR is T
a
o
CHOC WHEY
DOUGHNUTS
prote urce of fib
re,
and
fats. in
It is a healthy
replac
n id
flour eament to r eal
s
it
conta
does efined
or grain any whenot
a
has ains. It also t
low GI.
1 scoop choc flavoured whey protein
2 egg whites
1 tsp baking powder
1 tbsp coconut or almond flour
1 tbsp of almond milk
Cinnamon
1. Whisk all ingredients together
thoroughly.
2. Pour into a pre-heated doughnut maker.
3. Bake until risen and golden.
PEANUT BUTTER GLAZE
1 tsp sugar-free smooth
natural peanut butter
½ tsp coconut oil
1 stick of non-nutritive sweetener
1. Heat ingredients in the microwave for
1 minutes.
g y before dipping
pp g each
2. Mix throughly
doughnut into glaze to coat the top.
ALMOND MILK
is a popular alternative
to dairy milk as it has
a similar creamy
texture. It also has a
pleasant nutty flavour.
It is therefore a popular
choice for vegans
and those allergic or
intolerant to dairy. If
using store-bought
varieties, rather
select those that do
not contain added
sugar. Almond milk is
naturally rich in several
vitamins and minerals,
including vitamin E,
thiamin, riboflavin and
magnesium.
NATURAL PEANUT BUTTER DELIVERS A RICH
SUPPLY OF POLY- AND MONOUNSATURATED FATS
(50%). IT’S ALSO HIGH IN PROTEIN (25%), WITH A
MODERATE AMOUNT OF CARBOHYDRATES (19%).
^^^Ä[ULZZOPZJVaH 65
SUPPLEMENTS
Q RESEARCH
>> By Werner Beukes, Deputy Editor
THE DEBATE IS OVER: DIETARY PROTEIN
SUPPLEMENTS ARE HIGHLY BENEFICIAL IN
BUILDING MUSCLE STRENGTH AND SIZE
PROTEIN
SCIENTISTS AT
THE MCMASTER
UNIVERSITY IN CANADA
HAVE RECENTLY POURED
OVER DOZENS OF
RESEARCH STUDIES IN
THEIR QUEST TO PUT THE
AGE-OLD DEBATE OVER
THE EFFECTIVENESS
OF PROTEIN
SUPPLEMENTS
TO REST.
Q THERE IS A LIMIT
According to Stuart Phillips, lead author
of the comprehensive scientific review
of research that was published in the
British Journal of Sports Medicine,
older lifters even need greater
protein supplementation to maintain
muscularity as they age.
“The amount of protein recommended
by international guidelines is not
sufficient to maintain muscle size and
strength, especially in older men,”
says Phillips. Other studies have
also shown that lifters, especially
past the age of 40, who eat the most
protein have the strongest and largest
muscles. They also lose the least amount
of muscle over time.
It is common knowledge that
athletes need more protein than the
regular recommended daily allowance.
From research there is however an
upper limit to the amount of protein
that can be consumed on a daily basis.
The maximum amount is 1.6g of
dietary protein per kilogram of
bodyweight per day.
“THE AMOUNT OF PROTEIN RECOMMENDED BY
INTERNATIONAL GUIDELINES IS NOT SUFFICIENT TO MAINTAIN
MUSCLE SIZE AND STRENGTH, ESPECIALLY IN OLDER MEN.”
66 MAY - JUNE 2018
Q PROTEIN IS ESSENTIAL
The current protein recommended
daily allowance (RDA) by the World
Health Organisation (WHO) is
0.8g per kilogram of body weight.
Phillips believes the WHO protein
requirements are insufficient to
maintain strength or muscle size.
“Protein must be a big part of what
you think about when you plan your
meals. The prescribed 0.8g/kg/day
just isn't enough.”
Advanced bodybuilders and strength
athletes should consume high quality
protein at every meal to support
muscle health. "Protein is essential for
all tissues in the body, providing amino
acids that are important for growth
and development. It is particularly
important when you get older to help
slow down the loss of muscle."
High-quality protein
supplementation, such as milk-based
casein and whey protein, can spare
muscle and promote gains during
intense training or when athletes
follow a caloric restrictive diet.
Q MIXED MESSAGES
Q TIMING NOT CRITICAL
When is the best time to consume
protein? “Anytime in the ensuing 24
hours after a workout is a good time to
eat protein,” says Phillips.
“Work from our research group has
shown that your muscle is ‘sensitised’
to the effect of protein for at least 24
hours after a workout. I agree that the
time from at least immediately to 3
hours post-exercise is a time when your
muscle is even more sensitive to protein.
However, it’s not a big difference between
that time window and much later. While
it’s still prudent to consume your shake
immediately post-workout, it’s not critical.”
Phillips points out lifters should
rather pay attention to the three “R’s”
after exercise – rehydrate, replenish
(muscle glycogen), and repair (damaged
proteins). “Effective adaptation to
training will occur only if
all three R’s are
attended to.”
Research has
shown that
your muscle
is ‘sensitised’
to the effect
of protein for
at least 24
hours after a
workout.
“There have been mixed messages
sent to clinicians, dieticians, and
ultimately practitioners about the
efficacy of protein supplementation.
This meta-analysis puts that debate to
rest,” says Robert Morton, colleague
of Phillips and a PhD student in the
Exercise Metabolism Research Group
at the McMaster University.
“Protein intake is critical for muscle
health and there is mounting research
that suggests the recommended
dietary allowance, of 0.8g protein per
kg per day, is too low. We will see
more and more research, especially as
our populations age, challenging that
number,” says Morton.
It was the largest meta-analysis
study of its kind with researchers
combing through a total of 49 highquality studies with 1 863 participants,
including men and women, young and
old, and experienced weight lifters as
well as novices.
Scientists aggregated the results
from studies of weight training and
protein, using databases of published
research. They looked at experiments
that had lasted at least six weeks
and included a control group and the
measurement of participants' protein
consumption as well as the impact on
muscle size and strength. Q
“PROTEIN INTAKE IS CRITICAL FOR MUSCLE HEALTH
AND THERE IS MOUNTING RESEARCH THAT SUGGESTS
THE RECOMMENDED DIETARY ALLOWANCE, OF 0.8G
PROTEIN PER KG PER DAY, IS TOO LOW.”
KEY FINDINGS OF THE
MCMASTER UNIVERSITY META-ANALYSIS
Q Protein during
weight training can
lead to a larger
increase in muscle
size and strength.
Protein ingestion and
weight training both
stimulate the process
of new muscle protein
synthesis (MPS) and
are synergistic when
protein consumption
follows exercise.
Q Protein is
particularly
important with age
to help slow down the
loss of muscle.
Q The impact of
additional protein
was not enormous.
A maximum amount
of 1.6g of protein per
kilogram of body weight
per day seems to be
ideal for building and
maintaining muscle.
In practical terms
that would amount to
approximately 130g
of protein a day for a
79kg man. A chicken
breast contains about
45g of protein.
Q Beyond the 1.6g,
more protein did not
result in more muscle.
Q Any source of
protein at any time
was fine. Muscle gains
were similar if people
consumed
d their protein
immediately after a
workout or
o in the hours
earlier or later. It also
made no difference
d
if
the prote
ein was solid,
liquid, bee
ef, soy,
vegan or any
other.
^^^Ä[ULZZOPZJVaH 67
SUPPLEMENTS
Q FEATURE
>> By Pedro van Gaalen, Editor
STUDY SHOWS BROWN RICE PROTEIN
DELIVERS COMPARABLE RESULTS TO WHEY
PROTEIN
PROTEI
GOING
GOIN
GREE
F
or decades dairy-derived whey
protein has reigned supreme
as the standard by which all
other proteins are measured.
It has therefore become a supplement
staple in the cupboards of all men who
are serious about adding muscle to
their frames, or of athletes who are
looking to optimise recovery.
However, a new study conducted on
mixed martial arts (MMA) fighters by
researchers at the Florida International
University has shown that athletes taking
plant-based brown rice protein during
training experienced statistically similar
results to those who used animal-based
whey protein.
In the six-week study, led by
Dr. Douglas Kalman and sports
nutritionist Alison Escalante, 11
MMA athletes were given three
25g scoops per day (75g in
total) of either rice or whey
protein, with at least one
serving after the first training
session of the day. The study
participants consumed the
protein supplement in the
form of a traditional shake,
or by mixing the protein into
other food recipes, such
as pancakes.
68 MAY - JUNE 2018
The MMA athletes then continued
to follow their regular diet and intense
training protocols, under the guidance
of their coaches, for the duration of the
study. Their weekly training schedule
included at least two MMA sessions per
day for five days a week and one session
per weekend, in addition to two strength
and conditioning sessions per week.
Body composition was assessed
before, periodically during the study,
and again directly after completion,
using ultrasound technology to
determine lean body mass – muscle
versus fat mass. By the end of the
study the researchers found that both
the whey and rice protein supplements
used resulted in statistically similar
changes to the body composition
of the participants.
The results, which were recently
published in the Journal of the
International Society of Sports Nutrition,
suggest that brown rice protein may
be just as effective as animal-based
whey protein for building and
maintaining muscle.
In announcing the results, lead
author Dr. Kalman stated: "Non-dairy
and non-meat proteins are often
considered inferior to meat-based
proteins. There's now mounting evidence
that not only in college-aged athletic
individuals, but in elite athletes such
as MMA fighters, that the rice protein
works just as well for helping a person
maintain body weight and muscle mass
as comparatively to whey. In addition, we
tended to see that body fat was reduced
in the rice protein group as well, while
muscle was maintained."
Of course, making a final call on
THERE ARE ALSO A NUMBER OF OTHER PLANT-BASED
PROTEIN ALTERNATIVES TO BROWN RICE ON THE MARKET.
THESE INCLUDE:
Pea protein
powder
Hemp protein
powder
the matter is never as clear cut as
that. For starters, the sample size of
the study (11) was far from what most
nutritional scientists would consider to
be statistically significant. Also, the study
was funded by a research grant from
Growing Naturals, the manufacturer of
the rice protein powder brand used in
the study, which raises questions about
conflicts of interest.
This is, however, not the first time
these results were seen in studies.
For instance, a 2013 study published
in Nutrition Journal also showed that
brown rice protein was just as effective
as whey protein in supplementing body
composition and exercise performance.
And another study, conducted by
researchers from the Hebrew Senior
Life's Institute for Aging Research and
University of Massachusetts Lowell and
p
published
in the American Journal
of Clinical Nutrition, also showed
t
that
both plant-based protein and
animal protein build muscle
equally well. From 2002
to 2005, the researchers
o
observed
the muscle mass,
Soy protein
powder
“Brown rice
protein is
ideal for
anyone with
dietary
restrictions,
allergies, or
sensitivities.”
“THERE’S MOUNTING EVIDENCE
THAT RICE PROTEIN WORKS JUST AS
WELL FOR HELPING ELITE ATHLETES
SUCH AS MMA FIGHTERS MAINTAIN
BODY WEIGHT AND MUSCLE MASS AS
COMPARATIVELY TO WHEY.”
Pumpkin seed protein
powder
strength, and bone density of 3,000
participants with varied dietary habits
in the 17 to 72 age range. They found
that while higher protein intake led to
better overall musculoskeletal health,
the source of dietary protein – plant or
animal – was irrelevant.
The real question then is, which
protein fits in best with your lifestyle?
Are you trying to consume less animal
protein in your diet, be it for your
health and digestion, or to benefit
the environment? Do you suffer from
digestive issues linked to dairy? If you
answered yes to any of these questions,
then brown rice protein seems to be a
suitable addition, or even replacement to
your trusted tub of whey protein.
That's because rice protein is a
plant-based alternative to dairy-derived
whey, which means it's lactose-free.
Its consumption can also limit your
intake of the growth hormones
and antibiotics used commonly in
commercial cattle farming practices.
It's also gluten-free, which means it's
less likely to cause inflammation.
These factors make brown rice
protein ideal for anyone with dietary
restrictions, allergies, or sensitivities. It
also contains all essential amino acids,
but because it's low in lysine, it's not a
complete protein. However, a complete
amino acid profile can be created by
supplementing with complementary
plant-based proteins, or by buying
blended supplement products. Q
^^^Ä[ULZZOPZJVaH 69
Q NUTRITION NEWS
67g
NEW
SCORE ZERO
SHOP
FU
UEL UP
The new sugar-free
Score Zero energy
drink packs a triple
shot of Guarana
for an explosive
caffeine boost.
It also contains a
healthy dose of B
vitamins to amplify
your performance.
As with Score Black,
Score Zero is free
of taurine, leaving
you with a great
aftertaste.
Available in
leading outlets. Visit
www.drinkscore.co.za
for more info.
R11.99 (250ml)
THE AMOUNT OF SUGAR CONSUMED
EVERY DAY BY STUDY PARTICIPANTS
WHOSE RISK OF MOOD DISORDERS
INCREASED BY MORE THAN A FIFTH.
ACCORDING TO FINDINGS FROM A STUDY AT UNIVERSITY
COLLEGE LONDON'S INSTITUTE OF EPIDEMIOLOGY AND HEALTH.
FUEL UP!
ALL THE LATEST INFORMATION ON EATING CLEAN AND LIVING HEALTHY
THE BLUEBERRY BUZZ
Blueberries are one of the
many superfoods that have
benefited from the healthkick that many consumers the
world over are on. According
to a recent independent
research survey of over 2000
consumers, the health benefits
of blueberries are one of the
primary purchase drivers for
the majority of respondents. The
research was commissioned
by OZblu blueberries, a leading
producer of new blueberry
varieties in the Southern
hemisphere. According to Roger
Horak, co-founder and global
CEO of the company, the Oxygen
Radical Absorbance Capacity
(ORAC) score of blueberries –
which is a lab test that attempts
to quantify the "total antioxidant
capacity" of a food – is 9,621.
“This makes the blueberry one
of the highest antioxidant foods
in the world, and it is this broad
range of antioxidants, which
include vitamin C, vitamin K,
and manganese, that leads to
its numerous health benefits …
which include prevention against
serious ailments such as high
blood pressure, heart disease
and even cancer. Antioxidants are
also known to combat ageing,
support digestion and benefit
the skin.” Furthermore, because
they contain such a high amount
of phenols, particularly gallic
acid, blueberries are also known
as “neuro-protective agents”,
which means they're believed to
protect the human brain from
degeneration, boosting focus and
memory, adds Horak.
4TO8
COFFEE CONSUMPTION IN THE REGION OF
4 TO 8 CUPS OF COFFEE A DAY INCREASED
CERTAIN METABOLITES RELATED TO THE
ANDROSTEROID SYSTEM. THE FINDING SUGGESTS THAT COFFEE MIGHT FACILITATE THE
EXCRETION OR ELIMINATION OF STEROIDS.
STUDY FROM RESEARCHERS AT NORTHWESTERN MEDICINE
70 MAY - JUNE 2018
MAKE ZUCCHINI SPAGHETTI TOMATO BOLOGNAISE FOR TWO
300g lean beef mince
1 Roma tomato
½ cup of sun-dried tomatoes
Zucchini spaghetti, or 1 large zucchini
½ cup of blanched almonds
1 sprig of spring onion
2 large fresh basil leaves
1 tsp of olive oil
1 clove of garlic
Pinch of black pepper
Juice of ½ a lemon
1 tsp of Tamari (optional)
1. First make zucchini spaghetti using the spiraliser
or thinly slicing zucchini.
2. Heat olive oil in a skillet over medium heat.
Cook and stir zucchini in the hot oil for 1 minute.
Add water and cook for 5 to 7 minutes until
zucchini is softened.
3. Fry the lean mince over medium heat in olive
oil and set aside.
4. Roughly chop the almonds and set aside.
5. Process tomato, sun-dried tomatoes, olive oil,
lemon and Tamari until smooth (or rough).
6. Combine all ingredients (except zucchini noodles).
7. Serve tomato bolognaise sauce over cooked
mince and zucchini spaghetti.
TOMATOES
ADDITIONAL HEALTH BENEFITS:
Tomatoes are a rich source of vitamin C, but when cooked their vitamin C content
will drop by at least 29%, while the lycopene content will increase by over 100%.
Either way, raw or cooked, your body will benefit greatly by consuming tomatoes.
Lycopene is a deep red carotene and carotenoid plant pigment and phytochemical
found in tomatoes. Extensive research shows that the substance has positive
effects on prostate health and cancer prevention, as well as cardiovascular
disease and other conditions such as gingivitis, osteoporosis, asthma, various
mental disorders and UV sun damage.
Tomatoes offer
a wide range of
benefits, from
increased immunity
to protection
against cancer.
Tomatoes are
a rich source
of potassium,
an important
electrolyte that
regulates fluid
balance and
hydration in the
body, normalises
renal function, and
helps to balance the
body’s pH levels.
^^^Ä[ULZZOPZJVaH 71
FUEL UP
Q NUTRITION NEWS
17%
RESEARCH
STUDY FROM THE HARVARD T.H. CHAN
SCHOOL OF PUBLIC HEALTH
SHOP
According to the results of a study presented recently at a meeting
of the American Heart Association, cooking red and white meat
over an open-flame or at high temperatures — including grilling,
braaing, broiling and roasting — might modestly increase a person’s
risk of developing high blood pressure. This adds to the established
concern of increased cancer risk associated with cooking meat at high
temperatures over an open flame. To reduce the risks the researchers
from the Harvard T.H. Chan School of Public Health suggest that you
avoid cooking meat so that it's well done or charred.
The degree to which
the risk of developing
high blood pressure
was higher in people
who grilled, broiled,
or roasted meat more
than 15 times per
month, compared to
people who used those
high-temp cooking
techniques less than
four times a month.
PESTO PRINCESS FOODS RANGE EXPANDS
The brand new Pesto Princess Sundried Tomato Pesto is
dairy-free, with no added preservatives, and is cooked in
small batches to deliver the best possible flavour. Pesto
Princess Chimichurri – a fresh, spicy coriander and parsley
sauce – is another hot new addition. It's traditionally served with
steak in Argentina. This fresh sauce has a herby, lemony hit
with a firm nudge from the chillies and garlic in the aftertaste.
The piquant and tangy taste comes from loads of herbs, roasted
onion, garlic, lemon juice, olive oil and chillies. Pesto Princess
Chermoula Paste is fresh, and is free from artificial flavourants,
colourants and preservatives. It contains fresh ingredients
such as garlic, cumin, coriander, lemon juice, paprika, saffron,
parsley, red chilli and other herbs and spices. It is also dairyfree.
Available from Spar, Pick n Pay or Checkers stores and
independent delis. Visit www.pesto.co.za for more info.
72 MAY - JUNE 2018
NO
SINGLE
BEST
DIET
FOLLOWING ASSESSMENTS ON A
NUMBER OF POPULAR DIETS, THE
ENDOCRINE SOCIETY RECENTLY
RELEASED A SCIENTIFIC STATEMENT
STATING THAT PEOPLE CAN LOSE
WEIGHT ON ANY OF THE DIETS
ASSESSED BY ITS RESEARCHERS.
DASH TO MENTAL HEALTH
Those who follow the DASH diet
principles, which advocates eating
predominantly vegetables, fruit and
whole grains, may have lower rates
of depression over time compared
to those who don't.
A PRELIMINARY STUDY TO BE PRESENTED AT THE
AMERICAN ACADEMY OF NEUROLOGY'S 70TH ANNUAL
MEETING IN LOS ANGELES IN APRIL.
The improvement in overall survival demonstrated by
cancer patients (stage III colon cancer sufferers) in a new,
large study led by researchers at Yale Cancer Center who
regularly consumed at least two, 28g servings of nuts a week.
57%
FINDINGS WERE PUBLISHED IN THE JOURNAL OF CLINICAL ONCOLOGY.
SMART
EATING
A team of researchers
from the Tufts University
School of Engineering
have developed a tiny
2mm by 2mm intelligent
sensor that can be
mounted directly onto
a tooth to track what
and how much you eat.
Tracking happens in
real time, with data
transferred wirelessly via
RFID ttechnology.
h l
AVOCADO
CACAO NIBS
SEEDS
10-15%
REPLACING SATURATED FATS, REFINED CARBOHYDRATES AND
SIMPLE SUGARS, OR TRANS FATS WITH AN EQUAL NUMBER OF
CALORIES (2--5% OF TOTAL INTAKE) FROM PLANT-BASED MONOUNSATURATED FATTY ACIDS MIGHT LOWER THE RISK OF HEART
DISEASE DEATHS AND DEATH FROM ANY CAUSE BETWEEN 10-15%,
PRELIMINARY RESEARCH PRESENTED AT THE AMERICAN HEART ASSOCIATION'S 2018 EPIDEMIOLOGY
AND PREVENTION LIFESTYLE AND CARDIOMETABOLIC HEALTH SCIENTIFIC SESSIONS.
HEALTH
GET A BOOST AT THE IV BAR
Intravenous (IV) therapy has moved out
of the hospital and into the mainstream
with The IV Bar, a medically supervised
intravenous therapy studio in Melrose
North, Johannesburg, that offers a range
of drips to boost immunity and support
recovery from training or illness. IV
therapy is in lime with the global trend
towards preventative and holistic treatments
to enhance health, wellness, beauty, and aid
sporting performance. However, it does not
replace the vital basics of eating well and
exercising often, but rather enhances health
and reduces illnesses. IV therapy ensures
a greater absorption rate of vitamins and
minerals, in contrast with the 20-30%
absorption rate of oral vitamins, and the 60%
absorption rate of vitamin B injections. The
IV Bar’s menu of drips help with hydration,
improving skin tone and pigmentation,
enhancing energy, increasing immunity, and
help sports people boost their endurance
and recovery. Drips take 15-30 minutes
to infuse, with dosage frequency varying
according to individual needs.
^^^Ä[ULZZOPZJVaH 73
FUEL UP
Q FEATURE
>> By Andene Horne
Ihealthygirl_with_a_sweettooth
M
VE
OVER MILK!
THOSE WHO DON’T DO SO WELL WITH
DAIRY MAY EXPERIENCE BLOATING, CRAMPS,
CONGESTION, OR EVEN SOME FORM OF
SKIN IRRITATION AFTER CONSUMING IT.
D
airy has long been considered an
integral part of a healthful diet
thanks to its impressive nutrient
profile. Cow’s milk is certainly rich in
good quality protein. It’s also rich in
vitamins and minerals such as calcium,
phosphorus and B vitamins.
Having said that, over the last few years
dairy has become a more contentious
issue and a somewhat confusing topic in
the context of our health, leaving many
experts and people divided. Although this
food staple can potentially yield many
health benefits for some, this doesn’t
necessarily mean that it’s a healthy and
suitable option for everyone.
But before diving into the details,
I want you to know that this isn’t another
article trying to convince you that you
must consume dairy or, even worse,
scare you into never having it again.
I choose to inspire and empower people
around nutrition using a much gentler
approach. My aim is to equip you with
the information you need to make an
informed decision about what is best
for you and your body.
The truth of the dairy matter is that
some people thrive on incorporating
good quality products into their diets,
while others do much better completely
eliminating it. If you fall then into the
“THEY’RE NO LONGER A SPECIALITY
ITEM ONLY OBTAINABLE FROM
HEALTH CAFES.”
74 MAY - JUNE 2018
Just
remember
the following:
not all dairy
is created
equal. As with
all food, when
dairy has
been heavily
processed, is
loaded with
additives, or
the cows are
commercially
farmed with
the use of
antibiotics
and
hormones.
former category, then great! Keep dairy
in your diet.
Just remember the following: not all
dairy is created equal. As with all food,
when dairy has been heavily processed,
is loaded with additives, or the cows that
produce it are commercially farmed with
the use of antibiotics and hormones, and
when it is consumed in excess, it can
negatively affect your health. Always opt
for the best quality organic and freerange dairy options from reliable sources
whenever possible.
Those who don’t do so well with
dairy may experience bloating, stomach
cramps, a runny or blocked nose, or
even some form of skin irritation after
consuming it. Others might be forced to
abstain from consuming dairy due to a
lactose intolerance or allergies.
There are also those who choose to
not omit it out of personal or dietary
preferences.
Whatever your reason, we thankfully
have many suitable alternatives to
dairy these days, especially milk. These
alternative options are also becoming
more readily available at conventional
retail stores and restaurants around the
world – they’re no longer a speciality item
only obtainable from health cafes.
However, each option has its own
advantages and disadvantages. The one
that you choose will depend on your
health, lifestyle, budget, nutritional
needs, genetic make-up or your personal
preference.
IF YOU ARE FEELING A BIT CONFUSED ABOUT WHICH MILK ALTERNATIVE IS RIGHT
FOR YOU, DON’T WORRY, WE’VE COMPILED A COMPREHENSIVE GUIDE FOR YOU:
1 NUT MILK
5 OTHER ALTERNATIVES
I feel like the world is going nuts for
nuts! This popular and trendy non-dairy
milk is a great alternative, if you’re not
allergic to nuts that is!
THE GOOD? It’s so easy to make at home.
All you have to do is blend your preferred
nuts with some water and you’re ready to
go! Be sure to check out Pinterest for some
ideas as the options are endless – you can
make tasty options from a variety of nuts,
including almonds, cashews, macadamia
nuts, hazelnuts and even peanuts! Each
nut gives you a unique flavour to help keep
things interesting. They also offer varying
macronutrient and micronutrient contents,
ensuring your body has the opportunity to
benefit from a variety of different nutrients,
vitamins and minerals.
THE BAD? Nuts contain phytic acid which
is a substance that can upset your gut and
limit the absorption of certain vitamins
and minerals. You also need to pay close
attention to store-bought options because
they often can contain added sugars,
thickeners and harmful substances such
as carrageenan.
THE CONCLUSION? If you opt for storebought versions, be sure to read labels
and check ingredients. It’s always best
to make your own at home so
that you know exactly what
you are putting into your
body. For best absorption
and to help get rid of
phytic acid, soak your nuts
overnight in some water,
before draining and
blending them the
following morning.
3 SOY MILK
Always
opt for the
best quality
organic and
free-range
dairy options
from reliable
sources
whenever
possible.
4 OAT MILK
2 COCONUT MILK
Coconut milk comes from
the combination of white
coconut flesh and water.
It’s a delicious dairy
alternative that can be
used in cereal, porridge,
smoothies, baking and
many other recipes.
THE GOOD? It is creamy
and has a subtle, sweet,
coconutty flavour.
THE BAD? Coconut milk’s
nutritional profile varies
significantly to
dairy milk. It
contains little to
no protein,
is low
in
Made from soybeans and soy
isolate, soy milk has become a
popular first point of reference
for many making the transition
from dairy to non-dairy for the
first time.
THE GOOD? Soy milk has a light
taste and a very similar nutritional
profile to its dairy counterpart. It
is also a complete protein, which
means that it contains all essential
amino acids.
THE BAD? Soy is a very
controversial topic. Much of the
soybeans used to manufacture
soy milk are genetically modified
(GMO) crops. They also contain
high amounts of isoflavones which,
as some research suggests, can
depress your thyroid and disrupt
your hormonal system. But the jury
is still out on this!
THE CONCLUSION? Regardless
of what your take on soy milk is,
remember to always listen to your
body. Focus on quality, opt for GMOfree and know that if you enjoy soy
in moderation it’s unlikely to cause
you too much harm.
carbohydrates and is high
in MCTs (a type of saturated
fat). This doesn’t mean
that coconut milk is bad!
Nutritionally speaking, it is
just very different to dairy.
THE CONCLUSION?
Coconut milk is an
awesome dairy milk
alternative, especially for
cooking, unless you’re not a
fan of the flavour. As always,
be sure to read the labels
and check ingredients for
any unnecessary additives
and hidden ‘nasties’ in
store-bought products.
Always aim for organic
and highest quality where
possible.
Oats are known to be one of the
healthiest foods that you can eat.
They are unrefined whole grains which
contain fibre, trace minerals, plant-based
protein and even some fatty acids.
THE GOOD? Oat milk has a mild flavor and
is cheap and easy to make at home. It also
boasts an impressive nutritional profile.
THE BAD? Although oats are naturally
a gluten-free grain, they often
contain traces of gluten due to crosscontamination during the milling process.
This makes oat milk an unsuitable option
for those who have gluten issues. On
another note, store-bought variations
often have added gums, oils and salt to
further enhance taste.
THE CONCLUSION? Oat milk is a fantastic
dairy milk alternative, except if you are
gluten sensitive. If you buy commercial
options beware of added ‘nasties’ – read
those labels!
Hemp milk is a
relatively new milk
alternative on the
market that is derived
from the well-liked
superfood, hemp
seeds. It’s a very
popular source of highquality protein among
vegetarians and vegans,
plus it’s low in calories and contains
little to no carbs. It’s also gluten-free.
Quinoa is currently one of the most
prevalent superfoods in the industry as
it is gluten-free, highly nutritious and it’s
a complete protein. Quinoa milk, on the
other hand, is pretty new to the market. It
has a distinctive nutty flavour and is ideal
for those who are gluten-intolerant or on
a plant-based diet.
The least allergenic of all non-dairy milk
alternatives is rice milk, which makes
it particularly suitable for those who
are sensitive or intolerant to gluten,
dairy, nuts and soy. From a nutritional
perspective, it
differs significantly
to dairy milk as
it’s low in protein
and high in
carbohydrates.
Studies indicate
that rice milk
contains high levels
of inorganic arsenic,
which can cause
health issues when
consumed in large
amounts. Moderation
is therefore
essential.
AT THE END OF THE DAY,
WHICHEVER MILK OR MILK
ALTERNATIVE YOU CHOOSE
TO CONSUME, ALWAYS KEEP
MY TOP TIPS IN MIND:
1 Your body knows best, so listen to it.
2 Quality rules! Always opt for natural
and organic products from reliable
sources. 3 Be a label detective so
that you can make informed decisions
about what you put into your precious
body. 4 Limit or avoid nasty additives
such as sugar, gums, thickeners, oils
and carrageenan. 5 Empower yourself
with knowledge so that you can make
smart decisions, which will leave you
feeling healthy and full of energy. Q
^^^Ä[ULZZOPZJVaH 75
FUEL UP
Q FEATURE
IS THIS NATURE’S MOST
POTENT MUSCLE BUILDER?
BONE BROTH
REVIVAL
very now and again some element of the Paleo diet seems to gain traction in the mainstream.
In the past it has helped to fuel the popularisation of nuts, organic dairy, and leafy greens,
and it’s now brought about the revival of the bone broth.
Yes, for as long as our palaeolithic ancestors have been able to hunt and make fire, they’ve been
broiling the leftover bones and connective tissues of the animals they caught into what’s commonly
referred to today as a broth or stock.
E
NO WASTING
By simmering the bones and connective
tissue from beef, game, chicken, turkey,
fish and other animals, you can access
a smorgasbord of previously untapped,
and often 'turfed', nutritional value.
By cooking the leftovers and 'scraps'
from your family braai or Sunday roast in
this manner (think bones and marrow, skin,
and cartilage, tendons and ligaments), often
for between 24-48 hours, you're able to tap
into a wealth of highly bioavailable minerals
and nutrients, such as gelatin, calcium,
potassium, magnesium, phosphorus,
silicon, vitamins C and B6, sulphur and
other trace minerals.
HEALTH BENEFITS
The nutrient-density of natural bone
broths – store-bought convenience
options are usually made using artificial
stock cubes, flavouring systems and
mixes – are what purportedly improve
healing and recovery by boosting the
immune system and improving gut health
by reducing gut permeability due to the
gelatin content.
Bone broths are also considered
a powerful detoxifier as they aid the
digestive system to expel waste and
promotes the liver’s ability to remove
toxins. Bone broth stock also support
both cellular and liver detoxification by
supplying sulfur and glutathione, which is
a phase II detoxification agent that lowers
oxidative stress.
Broths can also improve the body’s
use of antioxidants. What's more is that
76 MAY - JUNE 2018
the substances derived from a rich and
flavoursome bone broth also help to
reduce systemic inflammation, and these
have additional benefits for the condition of
hair and nails.
MORE MUSCLE
You'll also get prolific amounts
of muscle and connective tissuesupporting compounds, such as collagen,
hyaluronic acid, chondroitin sulfate,
and glucosamine, and over 19 highly
bioavailable essential and non-essential
amino acids, including proline, glycine,
arginine and glutamine.
The collagen helps to form and repair
connective tissue, while gelatin improves
joint health by cushioning bones and
reducing friction. Gelatin is also an
essential building block needed to form
strong bones and maintain bone mineral
density. Glucosamine also helps maintain
the integrity of cartilage, which is the
rubbery substance within joints that acts
like a natural cushion.
The amino acids found in bone broth
help to build and repair muscle tissue,
while also boosting nutrient absorption
and synthesis, and maintaining muscle
and connective tissue health. The glycine
found within collagen helps to form muscle
tissue by converting glucose into useable
energy. It also helps to slow age-related
cartilage, tissue and muscle loss by
improving the body’s use of antioxidants.
Arginine helps to increase nitric oxide
(NO) production, which can boost workout
performance and recovery through its
effects on vasodilation, and can also
improve endurance. Arginine has also been
“Bone
broths are
nutrientdense, easy
to digest,
and rich in
flavour.”
shown in studies to aid in increasing lean
body mass by decrease total fat mass.
Proline is an important amino acid for
muscle protein synthesis, so a deficiency
in this substance may lead to a decrease
in muscle mass. It is also a precursor to
hydroxyproline, which the body uses to
make collagen and cartilage. It therefore
aids in maintaining joint health and
flexibility.
Glutamine is the most common amino
acid found in muscles – up to 61% of
skeletal muscle is made from glutamine.
This amino acid positively impacts on
growth hormone maintenance, cell volume,
immune function and protein substrate
recycling for enhanced protein synthesis
in muscle tissue. However, during intense
weight training glutamine levels can
become severely depleted, which requires
replenishment from diet-derived sources
or supplements.
SUPPLEMENTAL FORM
These benefits are helping to make
bone broths the next big trend in
muscle-building and sports nutrition.
Unsurprisingly, you can now also find
bone broths in supplemental form.
Released recently by manufacturer
Ancient Nutrition, Bone Broth Protein
is marketed as a potent source of both
muscle-building proteins and connectivetissue-building collagen.
Bone Broth Protein supplements
purportedly deliver the benefits of a
homemade bone broth in a convenient,
easy-to-mix form. This non-GMO
supplement supplies 20g of protein per
serving, with more complete nutrition than
typical protein products thanks to the fact
that it contains all the nutrients found in
actual broths. This supplement is therefore
said to boost health and build muscle, all
without the fuss, time and energy needed
to broil bones, leftovers and vegetables for
24-48 hours.
MAKE HOMEMADE
BONE BROTH
“A STUDY FOUND THAT THE
AMINO ACIDS PRODUCED
WHEN MAKING CHICKEN
STOCK (BROTH) REDUCED
INFLAMMATION IN THE
RESPIRATORY SYSTEM AND
IMPROVED DIGESTION.”
STUDY CONDUCTED AT THE UNIVERSITY OF NEBRASKA MEDICAL CENTER
Bones from grass-fed,
organic animals
1 large onion
3 celery stalks, halved
4 carrots
¼ cup apple cider vinegar
Handful of parsley
1 tbsp of Himalayan rock salt
2 cloves of garlic
1. Place bones in a stockpot and cover
with cold water.
2. Add ¼ cup of apple cider vinegar,
cover and let sit for about an hour.
3. Chop the veggies and add them
to the stock. Add the salt.
4. Turn up the heat until the stock
begins to boil.
5. Once boiling, turn down to a simmer
and allow to cook for 12-24 hours.
6. Add the garlic to the stock for the
last 30 minutes of cooking time.
ADDITIONAL HEALTH BENEFITS:
Boosts the immune system;
Improves joint health;
Treats leaky gut syndrome;
Aids in the management and correction of
food intolerances and allergies.
^^^Ä[ULZZOPZJVaH 77
SHOW REPORT
Q COMPETITION ROUND UP
ARNOLD CLASSIC 2018
WHEN: 1-4 March 2018 WHERE: Columbus, Ohio, USA
SHOW
COVERAGE
ALL THE LATEST ACTION
FROM THE COMPETITIVE
PHYSIQUE STAGE
PHOTOGRAPHY BY GARY PHILLIPS
Men’s Classic Physique 1. Breon Ansley (center) 2. Arash Rahbar (left) 3. Courage Opara (right)
Men’s Physique 1. Andre Ferguson (center left) 2. Raymont Edmonds (center right) 3. Brandon Hendrickson (far left) 4. Logan Franklin (far right)
78 MAY - JUNE 2018
PCA DEVELOPMENT SHOW
WHEN: 2, 3 March 2018 WHERE: Durbanville, Cape Town
ELITE ATHLETE EXTRAVAGANZA
Men’s Beach Model
1. Brady Johnstone
2. Shaan Laudien
Men’s Physique
1. Mikaylin Rhode
2. Daniel Laing
3. Auric Ruiters
Men’s Muscle Model
1. Mickael Davis
MR. ELITE
MEN’S OVERALLS
CATEGORY 1
Mr. Elite Beach Model
1. Shepherd Mpakosi
2. Tatenda Mwakiwa
3. Gabriel Mogala
PCA CONRAD NAGEL XTREME CLASSIC
Mr. Elite New Kid on
The Block 16-19
1. Francois Nel
2. Rodney Robinson
3. Godwin Eksteen
Mr. Elite Fitness/
Sports Model
1. Deon Tolken
2. Brian Mariais
3. Gabriel Mosala
Mr. Elite Model “Bad Boy” Plus 1. Shepherd Mpakosi
2. Brian Marais 3. Henjo
j Smith
PHOTOGRAPHY BY SOULBY JACKSON, WWW.SKJPHOTOGRAPHY.CO.ZA
PHOTOGRAPHY BY RIAAN ROSSOUW
WHEN: 24 March 2018 WHERE: Lyric Theatre, Johannesburg
PHOTOGRAPHY BY STEHAN SCHOEMAN
WHEN: 23, 24 March 2018 WHERE: Durbanville, Cape Town
OVERALL
MODEL
Open Men’s Muscle Model
1. Chris Strachan
2. Willem Koch
3. Nic Lotter
Open Men’s Physique
1. Mikaylin Rhode
2. Nicolas Roodman
3. Alex Kriel
Novice Men’s Muscle Model 1. Chris Strachan 2. Gerald Geduld
Novice Men’s Physique
1. Andre Thompson
2. De Wet Laing
3. Nicolas Roodman
Novice Men’s Beach Model
1. Sean Cohen
2. Juandre Rossouw
3. Robin Spamer
* All results
and spelling
as supplied
by the event
organisers.
Fitness
His Edition
accepts no
responsibility
for any
errors or
omissions. Q
^^^Ä[ULZZOPZJVaH 79
MISSED
AN ISSUE?
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WORKOUTS
& BACK ISSUES
AVAILABLE
ONLINE
fitnesshis.co.za
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