very easily, so she has had to

work extremely hard to create her

physique, and works even harder
to maintain it.
When I fnally started to gain
muscle people started telling
me that I should compete based
on the photos I was sharing on
social media. So I decided to
enter the 2013 NPC Jax Physique
competition in the Figure Class
A division. The training and diet
were really hard, especially as I
was trying to gain more muscle.
However, my prep went well and
I won frst place in my division,
as well as the overall title, which
was totally unexpected. While it
was a great experience, and I
now have the highest respect
for anyone who competes, I
dont have plans to compete
again anytime soon. I can say
that I would like to compete in
the WBFF Diva division one day,
but Im not sure when that will
happen.
That event put Bella on the
radar of many in the health
and ftness industry, and led
to a number of international
magazine covers and features.
This helped to boost her profle
immensely, along with her
strong social media presence and
intelligent self-promotion online.
She has also expanded her areas
of expertise, having become
a certifed personal trainer,
nutrition science student and
motivational speaker.
My goals right now are to
present motivational seminars
with my partner, who has a PhD
in nutrition. The seminars are
aimed at helping those who
want to change their lifestyles
or learn more about healthy
eating. We are busy giving these
seminars in Brazil, but we have
plans to take them abroad. Im
also busy working on a book, so
watch this space.
JULY AUGUST 2014 | www.ftnessmag.co.za
itness model, athlete
and ftness professional
Bella Falconi is an
inspiration to millions, quite
literally. With almost 900,000
Instagram followers this Brazilian
beauty carries a great deal of
social media clout, and rightly so.
She has an amazing physique,
with the work ethic to match,
and is highly qualifed to ofer
advice on training and nutrition.
Its little wonder then why local
supplement manufacturer USN
snapped her up to help launch
the brand into the Americas.
While on a week-long
whirlwind tour of South Africa,
where she addressed the fnalists
nd guests of the 2012/2013
USN Body Makeover Challenge
a gala event in Pretoria, and
squeezed in a few photo shoots,
we were able to get an exclusive
interview with this rising
international ftness superstar.
A STAR IN THE
MAKING
Bella started training with
weights when she was 17,
but has always loved to play
sports. She trained like most
normal girls would. She wasnt
interested in building muscle,
but rather wanted to maintain
her weight and keep ft. She
always had an admiration for
ftness girls though, but thought
she was never going to achieve
that type of body, no matter how
hard she worked.
But in February 2012 she
decided to make a big change
to her diet and supplementation
and, since then, her body
has totally transformed. The
results and progress are what
keeps Bella motivated to keep
going, and she now considers
it to be her lifestyle. With an
ectomorphic body type Bella
tends to lose weight and muscle
lissima!
International model and NPC champion
Bella Falconi tours South Africa
42
WRITTEN BY Pedro Van Gaalen, Managing Editor
PHOTOGRAPHY Richard Cook | www.richardcook.co.za
DRESSED BY www.boostgymwear.com
COVER PROFILE
1. Keep your sodium intake low.
2. Stick to low GI (glycemic index) carbs.
3. Eliminate saturated fat as much as possible.
4. Avoid artifcial sugar.
5. Drink lots of water.
6. Limit your red meat intake.
7. Keep your fbre intake high.
8. Supplement with digestive enzymes and CLA.
9. Eat some popcorn before bed.
10. Eat smaller, more regular meals.
BELLAS TOP 10 DIET TIPS:
BELLAS USN
SUPPLEMENT
STACK:
BCAA
Creatine
Pre-workouts
Glutamine
HMB
CLA and Raspberry Ketones
Thermogenic fat burners
(cycled use when required)
A SOUND APPROACH
But dont think that a lack of
competition afects Bellas
dedication to hard training
and strict eating. She still
trains between 5-6 days a week,
following a split body building
routine where she isolates major
muscle groups. I like to go heavy,
particularly on leg days, and focus
a lot on my glutes and abs. I also
include some high-intensity cardio
if I need to drop fat for a shoot, but
I tend to lose too much muscle and
weight if I do it too often.
In terms of her diet, Bella likes
to keep things simple. I dont like
to complicate things, which is why
I basically stick to sources of lean
protein, and complex carbs in the
form of whole grains like quinoa
and brown rice. I also eat a lot of
nutrient-dense and vitamin-rich
vegetables, and ensure that I
get lots of fbre. I also drink lots
of water. I eat up to six smaller
meals a day. I will also have
up to two cheat meals a week,
depending on my photo shoot
requirements. They are normally
a pizza and some cheesecake,
but otherwise I avoid processed
foods, sugar and starch.
Bella also has some strong
opinions about the low-carb, high-fat
diet trend. I always try to adjust my
intake of carbohydrates and amino
acids throughout my meals. The
strategies I use are moderation and
adequacy, in addition to carb cycling
techniques to keep my body fat low.
During normal diet phases I eat carbs
up until my ffth meal, but never
include them in my last meal of the
day. However, if Im in a muscle
gaining phase I will increase my
carb intake, and include some
in all meals.Bella explains that
insulin, while highly involved in
the fat storage mechanism, is
also an important anabolic
hormone. Insulin activates receptors
that stimulate nuclear transcription,
which is responsible for muscle
protein synthesis.
Bella does point out that nutrition
is a wide feld and there are many
diferent theories and philosophies.
The fact of the matter is that there
is no absolute truth until the theory
is duly tested and approved by each
person individually. Not everyone
is the same and therefore each one
will obtain diferent results based on
diferent practices.For these reasons
Bella says it is vital to experiment to
fnd what works best for you, as long
as you base your approach on
und and safe practices.
I like to keep
things simple,
which is why I
stick to sources
of lean protein,
and complex
carbs in the form
of whole grains
like quinoa and
brown rice.
Bella Falconi graces
our cover this issue!
also email info@bellafalconi.us.
If you would like to fnd out more
about Bella, her training tips and
techniques, or engage with her you
can visit www.BellaFalconi.com,
or you can follow her on Instagram
@BellaFalconi_Fitness. You can
ZUCCHINIS FOR AVOCADOS
While avocados are packed full of healthy fats, theyre also high in calories.
So, if youre making some guacamole, which is made mainly from avo, it can hold
as much as 200 calories per cup. To cut back on the calories and not the taste try
substituting half the avo with cooked zucchini. This will save up to 100 calories.
witch
W
h
y
...
A cup of kale chips only
has 84 calories, while
the same amount of
potato chips has 200
calories, and a whole
host of things you want
to avoid like refned and
BANANA FOR ICE CREAM
Have a craving for some ice cream? The majority of the time
its not actually the ice cream were after, but rather a cold
creamy treat. So instead of giving into the craving, blend up a
slightly thawed frozen banana until its nice and creamy. If you
want the chocolaty version sprinkle a little cocoa powder over
the top. A small banana is 90 calories whereas half a cup of ice
cream is 260 calories.
KALE CHIPS FOR POTATO CHIPS
processed carbs and so-
dium. A serving of kale
makes up your entire
daily requirement of
vitamins A and C, as well
as a generous amount of
calcium and folate.
W
h
y
...
SWAP FRUIT JUICE
FOR REAL FRUIT
FRESH FRUIT HOLDS FEWER
CALORIES AND WILL SUPPLY
YOUR BODY WITH MORE OF
WHAT IT NEEDS.
DONT EAT
DONT EAT
DONT EAT
TRY THIS
TRY THIS
TRY THIS
BE CLEVER AND CUT CALORIES WITH THESE SIMPLE FOOD SWAPS
BY MELANIE HEYNS, Features writer
JULY AUGUST 2014 | www.ftnessmag.co.za 44
foods, without sacrifcing taste.
Thankfully there are plenty of tasty ways to substitute healthier ingredients for those high-calorie
urges as they merely become stronger. But you do need to be clever about how you respond to them.
you do next that matters most...
give in. Just rest assured that this is natural and we all go through it. It is what
We all have those weak moments; when that craving gets the better of us and we
Any good dietician will tell you that you shouldnt deny these
W
h
y
...
YOGHURT, NOT CREAM
Sauces are a great accoutrement for pastas,
roasts and numerous other dishes. While
they may add favour, theyre unnecessary
added calories. So, if you crave a sauce-laden
meal rather swap the cream for some plain
yoghurt. Go for non-fat or low-fat yoghurt if
you want to save the most calories. Youll also
get an extra dose of calcium while saving up
to 30 calories for every two tablespoons.
APPLES FOR CRACKERS
Crackers are usually packed with sodium and
unwanted calories, and thats before youve added
cheese or another spread. One apple meets about 17%
f our daily fbre n eds, and has signifcantly fewer cal es. A
natural nut butter spread on top makes for a great sna option
just use the nut butter sparingly as it is high in calories.
Fr shly ground mince (no fllers) is chock-a-
ck full of healthy iron and zinc, but its
acked with saturated fat, which also adds
calories to your meal. A clever way to reduce
the calorie content and bulk up the meat
is to add shredded or chopped vegetables
(mushrooms, peppers, zucchini or some carrots).
Try adding 1 cup of chopped or grated veggies to
every kg of mince. Not only will this cut
30 calories per serving, but it will also make
the mince go further.
SOME VEG FOR ALL THAT MEAT
W
h
y
...
W
h
y
...
DONT EAT
DONT EAT
DONT EAT
TRY THIS
TRY THIS
TRY THIS
TRY THIS
DONT EAT
DARK CHOCOLATE FOR
MILK CHOCOLATE
The darker the chocolate the less
sugar and milk it contains. Natural
dark chocolate also has more anti-
oxidant-packed cacao in it. There is
also some evidence to show that dark
chocolate can help to improve insulin
sensitivity and reduce blood sugar.
With a little imagination and
knowledge you can still enjoy a tasty
diet and stomp the most intense
cravings without destroying your
weekly calorie intake, or your health.
And remember, just a few of these
small changes can add up to make
a big overall diference to your diet,
and your results.


GO ON THE GERM
OFFENSIVE TO AVOID
NASTY BUGS AND STAY
HEALTHY THIS WINTER
germs behind after each use. Most
people dont wipe them down after
use either, so investing in your own
mat that you can keep clean may
be a better option.
WASH GEAR
REGULARLY
Its a good idea
to wash your
weightlifting
gloves routinely
with a strong
detergent and
hot water. Another
good practise is to not
touch your face with your gloves.
Thats because studies have found
that staph bacteria can bind to
polyester, the material of choice for
many weightlifting gloves. Washing
your gym towel after every session
is also essential to reduce the
chance of infection.
KEEP IT SEPARATE
If youre going to be showering
and changing at the gym for
work or dinner plans always
bring a disposable bag which can
be placed inside your gym bag
for those sweaty gym clothes,
especially as they may have
picked up germs from benches or
seats. Bacteria and fungus thrive
in the hot moist environment of
your gym bag when your used
gym clothes are thrown in. The
disposable bag will ensure that
the bacteria and fungus dont fnd
their way into the lining of your
gym bag, or infect the rest of your
clothin This limits the likelihood
that youll spread these
ms at home or at the
of ce when you unpack
your bag.
Combine the
increased threat of
infection during those
cold winter days and
lowered immunity during
this time and were all bound to
get sick one way or the other. But if
you follow the tips provided youll
stand a better chance of remaining
healthy this winter.
SANITISE
When were at the gym we come
into contact with many commu-
nal surfaces. As such, the easiest
way to avoid picking up unwanted
germs is to wipe down equipment
with a sanitising wipe before use.
A courtesy wipe after use will also
help others avoid your germs if
youre infected. It is also a good
idea to avoid contact with your face
until youve had a chance to wash
your hands as most colds and fus
are passed through hand to nose
contact. It is a good idea to do a
quick hand wash between exercises
if you can, otherwise a quick spray
of a hand sanitiser should work.
WATER FOUNTAIN
When drinking from the water
fountain dont place your mouth
over the spout. Even when you fll
up your water bottle keep a safe
distance between the tap and the
bottle. Fountains were designed
to spray the water a certain way
for a reason - to reduce incidental
contact with the spout.
EXERCISE MATS
While most reputable gyms will
wipe down and/or clean exercise
mats regularly they cant do it
after every class. There will there-
fore be many people who have
used that mat before you, leaving
their sweat and possibly some
The main reason for
this is that germs are
more commonly spread
by hand than through
the air.
As such, with so
many people handling
dumbbells, barbells,
machines and cardio
equipment throughout
the day, many of whom
dont follow adequate
hygiene practices
when it comes to hand
washing, we get the
ideal conditions for nasty
germs to spread.
The likelihood of infection
during winter is also
heightened as our immune
systems have to work overtime.
When we enter the warm,
humid gym environment
the perfect environment for
bacteria, viruses and fungi to
thrive were more susceptible
to infection. Germs such as the
u prefer cool, dry conditions
though, which is why the u is
more prevalent during winter
in many places.
BY MELANIE HEYNS, Features Writer
Always wear slops
in the shower
at the gym to
avoid contracting
athletes foot.
G
Y
M
G
E
R
M
S
W
e all go to gym

to get fit and
stay healthy, yet
the gym
is often
the m
ost prolific
breeding ground
for germ
s.
A
lw
a
y
s
c
a
rry
y
o
u
r
o
w
n
s
w
e
a
t to
w
e
l.
A
g
o
o
d
id
e
a
is
to
la
y

y
o
u
r to
w
e
l d
o
w
n
o
n

th
e
e
q
u
ip
m
e
n
t a
n
d

s
it o
r lie
o
n
it.
Invest in your own
gym mat to avoid
sharing other
peoples sweat.
SO, AS THE SAYING GOES, THE BEST DEFENCE IS OFFENCE!
AVOID THE WINTER BUGS WITH THESE SIMPLE TIPS.
JULY - AUGUST 2014 | www.ftnessmag.co.za 46