Fitness Magazine - October 2014 ZA

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9 771816 245008
58
T
September &
October 14
THIS ISSUE...
32
GYM BAG
Our top choices for your gym
wear and more
WHETHER IT IS
SOME FORM OF
GYMNASTICS, BASIC BODYWEIGHT
TRAINING, CALISTHENICS OR
CROSSFIT WODS,
COMBINING YOUR
BODYS WEIGHT AND
GRAVITY REMAINS
ONE OF THE MOST
EFFECTIVE WAYS TO
BUILD ATTRACTIVE,
SHAPELY MUSCLE,
IMPROVE STRENGTH
AND ENDURANCE,
ENHANCE MOBILITY
AND IMPROVE YOUR
CORE STRENGTH.
HE LIST AND COMBINATIONS OF BODYWEIGHT

EXERCISES IS EXTENSIVE,
AND EXTENDS A LOT FURTHER
THAN THE BASIC PUSH-UPS, PULL
UPS AND BODYWEIGHT LUNGES
AND SQUATS MOST OF US DO AT
THE GYM. When you start to add in
moves like pistol squats (one-legged
squats), L-sits, planches, muscle ups,
front levers, back levers, and a variety
of bar and ring work youre able to
create an advanced workout that can
act as a muscle building, fat burning
and cardio boosting workout, all in
one. This type of training also takes
muscular endurance to another level,
and also improves balance, agility
and coordination.
Incorporating calisthenics and
gymnastics into your regular training
programme also has great application for everyday life, as well as other
areas of your training. In other words,
bodyweight training, when done
properly, is a powerful and effective
form of functional training. This form
of training is also highly specific with
applications in sporting codes such
as Parkour, dancing, obstacle course

racing and rock climbing, as well as
the competitive sport of calisthenics.
Due to all of these benefits calisthenics and bodyweight training
has now hit the mainstream, driven
largely by popular training concepts
like CrossFit, street workouts and
urban and outdoor fitness programmes. In fact, the demand has
precipitated the inclusion of new
training equipment in commercial
gyms that facilitates bodyweight
and gymnastic-style training huge
rigs with bars and TRX suspension
training facilities. It has also spawned
new concepts like Crossnastix a
new form of training where CrossFit
meets gymnastics.
According to Marijke Coetzee, the
gymnastics coach at CrossFit Platinum, who developed the concept
of Crossnastix, the idea started as
a pilot programme to improve the
lack of pure core and gymnastic-type
strength (own body-weight skills,
shoulder girdle and hip control) in
the general CrossFit community, and
improve the efficiency and technique
EFFECTIVE WAYS TO BUILD

ATTRACTIVE, SHAPELY MUSCLE WHILST IMPROVING
STRENGTH AND ENDURANCE...
of the elite CrossFitters who train at

the box.
By improving pure core strength,
as well as gymnastics strength, and
combining this with traditional
gymnastics technique training we
improve the efficiency of CrossFit
gymnastics, she explains. We
also find that many CrossFitters
carry mobility issues, which impairs
overhead and bar movements. We
therefore structured this programme
to help improve mobility, which
carried across into all gymnastic and
overhead lifting movements.
Coetzee explains that this programme translates into performance
gains as athletes improve their body
position while lifting, enhancing
power output and creating a more
efficient transfer of energy and
movement from their core to their
extremities in all movements. The
increased strength, mobility and
movement efficiency were able
to create through Crossnastix also
makes lifting safer for athletes, and
aids with injury prevention during
high intensity CrossFit WODs.
WELCOME
TO THE
NEXT
LEVEL
Y
BODG
T
H
I
E
W
G2.0
TRAININ
58
26
GETTING STARTED
As with any new form of training it

is important to learn and master
proper technique on the basic moves
before progressing to the more
complex intermediate and advanced
moves. To ensure a safe progression
and an enjoyable experience, Fitness
magazine has included a introductory Crossnastix programme,
designed by Coach Coetzee, where
beginners can learn the basic
progressions of common bodyweight
and calisthenics moves.
BASIC MOVES:
L-sit
Pull-up
Handstand
Squat jump
SEPTEMBER - OCTOBER 2014 | www.fitnessmag.co.za
80
SPORTS BRAS
Feel 100% supported during
every workout
34
MAGNESIUM DEFICIENCY
Is a lack of magnesium at the
heart of most modern ailments?
54
NOT FEELING IT?

10 reasons why your workout is in
need of a revamp
38
of two
ON COVER: MEAGHAN TERZIS

We catch up with this fit mother
42
daily
6 WAYS TO RESHAPE
Simple changes you can make
44
FIT FAMILY
The art of balancing work,
fitness, kids and health
82
THE BIG FAT DEBATE

How LCHF relates to our health
and lifestyles
106 MARATHON
TRAINING
86 PORTION CONTROL
THE TASTE WITHOUT THE GUILT

Delicious low carb recipes
THE HARD TRUTH

How to deal with calluses
SPRING DETOX
Get a clean start this spring
FOOD SWAPS
Lose the weight without the diet
USN FACE OF FITNESS

Start your fitness career and enter
our cover model competition
BODYWEIGHT TRAINING 2.0

Use your weight and gravity to
sculpt the body you want
BYE BYE BINGO WINGS
Say goodbye to arm jiggle,
thanks to our workout
WORK,
44 BALANCING
FITNESS, KIDS &
HEALTH
TASTE WITHOUT
88 THE
THE GUILT
IN EVERY ISSUE
8
10
EDITORS LETTER
A word from our editor
HEALTH NEWS
Health and nutritional
information
14
20
22
NEWS AND EVENTS

Local news and events
BEAUTY
Must haves
A PROS PERSPECTIVE
A few words from
Tammy Dreyer
13010
9 771816 245008
38
TAKE CONTROL
Just how big should that next
portion of food be?
88
92
95
50
52
58
76
86
COVER
MODEL
Meaghan Terzis
Shot by James Patrick
24
FIT TECH
The hottest tech stuff
96
HUNGER GAMES
Know the difference between
physiological and emotional hunger
100
2014 EVOX WBFF SA

All the action from this
years event
106
big event
MARATHON TRAINING
Tips to help you train for the
108
110
THE HEALTH HALO

Dont be fooled by food labels
TRANSFORMATION
How Manisha made a change
for the better in her life
THE-MORETHAN-JUST-A
Core
WORKOUT
70
EDS LETTER
fitness
www.fitnessmag.co.za
PUBLISHER
Andrew Carruthers
EDITOR
Tanja Schmitz
MANAGING EDITOR
Pedro van Gaalen
DEPUTY EDITOR
Devlin Brown
ADMINISTRATION
Kate Rodney
MY FAVOURITES
THIS ISSUE:
A FITNESS
STATE OF MIND
A WHILE BACK, WHILE I WAS IN THE OFFICE, I
HEARD A SONG THAT TRANSPORTED ME BACK
TO THE YEARS WHEN I SPENT A FAIR AMOUNT
OF TIME RUNNING AND CYCLING. I recalled the
feeling I had back then: endorphins flowing and
a dedicated focus on the task at hand. The sense
of belonging and the awareness I had during
those times was a turning point in my fitness
consciousness, which is when I made the most
significant changes to my health, fitness and
body. I learnt that physical exertion wasnt just a
challenge for my body, it also gave my mind the
space it needed to grow. Many critical business
and editorial decisions happened outside of
office hours when my mind and body were free
to move.
For others this time, when mind and body
connect during exercise to expand our
consciousness, can help us reach similar turning
points in life: significant decisions in time that see
us move away from one path towards another.
Be it a decision about a relationship, your career
or other interests you would like to pursue, the
ability to free your mind and relax into the world
while you exercise is a powerful tool that can help
drive decisions or shape our choices about the
future.
Due to this ability these two elements are
inexorably linked in my life - my fitness and
business or should I say the business of Fitness.
When I feel like Ive hit a plateau in work or lack
motivation, my iPod and trainers help me regain
perspective.
And it can do the same for you. You just need to
find the form of training or exercise that allows
you to immerse yourself, body and mind, into the
task at hand. When you achieve this state you can
free your mind from the drudgery of everyday life
and escape to a place where your thoughts and
your body are free to perform. Its an amazingly
powerful place a fitness state of mind, if
you will - that hopefully everyone reading this
magazine will find.
Tanja
DONT BE UPSET
BY THE RESULTS YOU

DIDNT GET WITH THE
WORK YOU DIDNT DO
PG 70 Bodyweight training 2.0 &

Crossnastix: Effective ways to build
attractive, shapely muscle while improving
strength and endurance...
SPORTS BRA SPECIAL
CHOOSE YOUR SPORTS BRA WISELY TO REDUCE

BOUNCING AND ENHANCE COMFORT DURING THOSE
HIGH-IMPACT AEROBICS CLASSES. THE WRONG
CHOICE WILL NOT ONLY CAUSE BACK PAIN BUT CAN
ALSO MAKE YOUR BOOBS SAG.
SPORTS BRA
BUYERS GUIDE
A suitable sports bra should be

an essential element of every
womans workout wardrobe, but
choosing the right one for your
type and level of physical activity
is not always as straightforward
and as easy as it may seem.
BY MELANIE HEYNS, Features writer
GIVE YOUR
BODY THE
SUPPORT IT
NEEDS TO
PERFORM.
No support
When you exercise without
a suitable sports bra you can
cause a number of issues due to
excessive breast movement. This
can include severe discomfort,
pain and Coopers droop, a
condition caused when damage
to chest ligaments results in
irreversible stretching.
BEAT THE
BOUNCE
R449
R1100
NEW BALANCE THE COMFY

CONFORMER
www.newbalance.co.za
GREY LIZA CLIFFORD SPORTS BRA

www.lizaclifford.com
R549.99
R1100
R339.95
R219.95
LEVELS OF SUPPORT
TRY FIND A SPORTS BRA THAT COMES

IN CUP SIZE AND BAND SIZE INSTEAD
OF SMALL, MEDIUM OR LARGE
AS THEYLL FIT MORE PRECISELY.
Light support mainly for lowimpact training, like in the gym.

Medium support good for
spinning and general training.
High support needed for running
and high-impact aerobics classes.
A STUDY
CONDUCTED AT
THE UNIVERSITY
OF WOLLONGONG
IN AUSTRALIA,
AND PUBLISHED
IN THE JOURNAL
MEDICINE &
SCIENCE IN SPORTS
& EXERCISE IN JULY
2010, FOUND THAT
WOMEN WITH
SIZE D BREASTS
OR LARGER
WERE MOST
COMFORTABLE
IN BRAS THAT
BOTH LIFT AND
COMPRESS
WITHOUT ACTUAL
CUPS.
R329.99
ADIDAS SUPERNOVA RACER BRA
ADIDAS CT AOP BRA
www.adidas.co.za
www.adidas.co.za
80
R499
R579
ADIDAS CEES BRA

www.adidas.co.za
R349

www.adidas.co.za
R499
TRIACTION BY TRIUMPH
FASHION MINIMIZER
www.triactionsa.co.za
R309.95
NEW BALANCE TONIC CROP

RACERBACK SPORT
DOUBLE LAYER CUSTOM

NO BOUNCE CAMI
CONTROL SPORT HIGH IMPACT
SPORT - HIGH IMPACT
www.pandorabrastudio.co.za www.pandorabrastudio.co.za
WHITE LIZA CLIFFORD SPORTS BRA

R329.95
R799
R1100
R1159
EXTREME CONTROL
HIGH IMPACT
www.pandorabrastudio.co.za
81
R1199
PG 80 Beat the bounce: Give your body

the support it needs!
r
up you
Shake with these
ng,
routinerengthening
core-st
-buildi
musclelti-joint
mu
ents.
movem
Eating tips
Strengthen your core

PHOTOGRAPHY BY Cindy Ellis | SHOT AT The Yard Athletic
www.theyardathletic.com | MODELLED BY Natasha Stevens
DRESSED BY Oi Active | www.mdea.co.za
CORE
THE MORE-THAN-JUST
THAN-JUST
WORKOUT
EXERCISE
workout 2
REPS
EXERCISE
REPS
A Barbell squats
12
A Goblet squats
15
B Single leg
15 per side
B Renegade rows
12-15
12
15
10
Romanian
deadlifts
Kneeling
shoulder
presses
D TRX push-up
pikes
TRX rows
D Assisted band
pull-ups
per side
HEALTHY FOOD
DOES NOT HAVE
TO BE BORING.
FIND HEALTHY TIPS
ONLINE TO MAKE
TASTY FOOD THATS
ALSO HELATHY FOOD.
Kick temptation to the curb.

Remove all sweets and sugarpacked items from your house.
Shop around the perimeter
of the store. Buy good, whole,
unprocessed food.
SO WHY NOT BURN MORE CALORIES AND GET A HEADTO-TOE WORKOUT WHILE IMPROVING YOUR CORE
STRENGTH WITH MULTI-JOINT (COMPOUND) EXERCISES?
THEY ENGAGE YOUR ENTIRE CORE ABDOMINALS AND
STABILISING MUSCLES AS WELL AS THE MAJOR
MUSCLES OF YOUR CHEST, BACK AND LEGS.
66
KEEP IT NATURAL AND AVOID

PROCESSED FOOD.
STAY AWAY FROM SUGAR AND
REFINED CARBS.
EAT GOOD, CLEAN SOURCES OF
PROTEIN, SUCH AS LEAN BEEF,
CHICKEN AND FISH.
EAT 5 OR 6 SMALLER MEALS A DAY.
15
KEEP YOUR CORE TIGHT

WHILE PERFORMING THE
SQUAT. FACE FORWARD
AND KEEP YOUR CHEST UP
THROUGHOUT THE MOVE.
Sorry ladies, crunches

aint gonna cut it if you
want to develop serious
core strength!
Youll also get a great

aerobic workout by
structuring your workout
in a circuit fashion. If your
rest periods are kept short
enough and you train
Barbell squat
TIP: Allow your

knees to track
in the same
direction as
your toes.
with the correct intensity

youll burn a considerable
number of calories in
one workout, while
strengthening and toning
your body at the same time.
A
Few exercises work as many

muscles as squats do. This gives
you a better overall workout and
builds muscle that helps to burn
more fat.
How to do it: Stand with your feet
flat, slightly wider than shoulderwidth apart, with the bar across your
upper back. Lower yourself by dropping your bum down and back, and
pushing your knees outward. Your
upper legs should at least be parallel
to the floor. Ensure that your knees
dont extend over your toes. Push
back up through your heels while
extending your hips and knees.
PG70 More-than-just-core: Burn more

calories and get a head-to-toe workout
while improving core strength with
multi-joint exercises.
#FITNESSMAGSELFIE
fitness Magazine South Africa

THE PUBLISHER
The Maverick Publishing Corporation

Postnet suite 99, Private Bag X8 North Riding, 2162
Head Office: +27 11 791 3646
Fax: 086 660 4761 E-mail: info@fitnessmag.co.za
Unit 7, Ground Floor, Boskruin View
181 Girdwood road, RandparkRidge, 2169
What you do in the

kitchen can really
make or break your
efforts in the gym.
SIMPLY INCLUDE ANY ONE OF OUR

TRAINING SPLITS IN YOUR CURRENT
ROUTINE TO MIX IT UP AND ENJOY ALL
THESE BENEFITS.
workout 1
ADVERTISING SALES
Andrew Carruthers
info@fitnessmag.co.za
011 791 3646
Researchers from the

University of Portsmouth,
who have led recent breast
biomechanics studies, looked
at the effects of different
levels of breast support on
female runners. They found
that breast movement
impacted considerably on
womens running the
better the support, the less
stressful the stride. Without
support, the researchers
found that women hit the
ground with more force,
which may have negative
physiological consequences
on performance. In addition,
research shows that when
women run their breasts
dont just move up and
down, but also side to side
and forward and back.
SEAMFREE CROP TOP
TRIACTION ACTIVE N
PHOTOGRAPHY
Cindy Ellis, Pure Photographic, Richard Cook,
James Patrick (Cover Image), Noel Daganta
CONTRIBUTORS & ADVISORY
Mario van Biljon, Wilna Appel, Angelique van der
Linde, Charlene Warwick, Nadine du Toit, Vanessa
Ascencao, Lisa Raleigh, Julia Lamberti
RUNNING
PUMA GYM LICIOUS BRA TOP

Tell: +27215510832
BLACK LIZA CLIFFORD SPORTS BRA

Making the right choice

Wearing the wrong sports bra
can also cause chaffing, irritation,
upper back and neck strain, and
general discomfort and pain,
which can all lead to reduced
performance while training or
competing.
The right sports bra must offer
the correct level of support
to keep up with your level of
activity. Remember, not all sports
bras were designed in the same
way or provide the same level of
support, so be sure that you get it
properly fitted before purchasing
it. It must also look and feel good,
especially if worn as outerwear
during exercise.
FACTS
STUDIES SHOW
THAT ABOUT
50% OF WOMEN
REPORT SOME
PAIN OR
DISCOMFORT IN
THEIR BREASTS
DURING
EXERCISE.
SENIOR DESIGNERS
Jane Horton
Christian Nel
ONLINE EDITOR &
FEATURES WRITER
Melanie Heyns
PROOF READER
Irene Stotko
(Eagle-eyed Editing)
Every Monday we introduce a new theme for

our weekly selfie competition. The winners
are chosen on Fridays and displayed on our
Instagram (@fitnessmagsa) account.
DISTRIBUTION
ON THE DOT, Media Park

69 Kingsway. Auckland Park
Tel 011 713 9709 | Rudi Pretorius
FOR SUBSCRIPTION ENQUIRIES
RNA SUBSCRIPTIONS
Tel (011) 473-8700
Printed By
(031) 714 4700
No liability is assumed by The Maverick Publishing

Corporation, Muscle Evolution (and M.Es Fitness) nor
any of the authors of the information provided in this
publication. The Maverick Publishing Corporation
cannot be held liable for any advice provided in this
publication. The information published in this magazine
should not be considered as medical advice, please
consult a registered doctor. The Maverick Publishing
Corporation shall not be liable for any unsolicited material, nor photographs or manuscripts submitted to our
publication office. The Maverick Publishing Corporation
reserve the right to reject any advertising without
notification, and will not publish any editorial material
nor advertising that we feel does not comply with our
readership audience.
All Stock photography via www.dreamstime.com &
www.shutterstock.com
FOLLOW US ON TWITTER @FITNESSMAG HASHTAG YOUR PHOTOS ON INSTAGRAM #FITNESSMAG AND #FITNESSMAGSELFIE
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Health news
HEALTH, NUTRITION, WELLNESS
HIGH-FIVE
YOUR HEALTH
HAVENT
ACCOMPLISHED
SOME OF
THESE YET?
Add these to
your goals list for
2014. No excuses!
Start now!
Wake
up early for a morning jog.

Lift heavier weights in the gym.
Beat your personal record in the gym, such as
the number of pull-ups you can do.
Resist sweet treats.
1cup
BLUEBERRIES CONTAINS
8G OF FIBRE, WHICH IS
ONE-THIRD OF OUR DAILY
RECOMMENDED AMOUNT.
10
ITS NOT TOO LATE
A study published in the journal Circulation in June has

delivered some good news to anyone who started their
journey to health and fitness later in life.
The scientists conducting the
Northwestern Medicine study
found that when adults in their
30s and 40s decide to drop
unhealthy habits that are harmful
to their heart and make healthy
lifestyle changes, they can control
and potentially even reverse the
natural progression of coronary
artery disease. Bonnie Spring,
lead investigator of the study

and a professor of preventive
medicine at Northwestern
University Feinberg School of
Medicine, was quoted as saying:
Youre not doomed if youve hit
young adulthood and acquired
some bad habits. You can still
make a change and it will have a
benefit for your heart.
BY MELANIE HEYNS, Features Writer
Disease
The Centre of ention
ev
Pr
d
an
l
ro
Cont
at people
has found th
e for just an
who exercis
y are 40%
da
y
er
hour ev
experience
to
y
less likel
ath,
de
e
prematur
those who
compared to utes or
min
only get 30
e daily.
cis
er
ex
of
ss
le
1cup
Among the best

superfoods are deep
coloured fruits, such
as blueberries and
raspberries, which
contain health-promoting
polyphenols; flaxseed,
which is high in fibre and
cancer-fighting lignans;
and antioxidant-rich
salmon. Broccoli, nuts,
beans, cherries, and eggs
are also great options.
OF MASHED TURNIP
CONTAINS 51 CALORIES,
WHILE ONE CUP OF
MASHED POTATO HOLDS
200 CALORIES.
ay aid
Vitamin D m
wewigsthudty prloessensted at a rececient tyjoinoft
GOATS MILK IS A GREAT

OPTION FOR PEOPLE WHO
WANT TO LOSE WEIGHT. It has
less fat, but still offers the high levels of proteins

and essential amino acids found in cows milk.
A ne
nal So
e Internatio
ine Society
meeting of th
d the Endocr
an
y
og
ol
in
t acted in
en
Endocr
m
at
tre
tamin D
d blood
an
found that vi
t
gh
ei
w
improve
rats. The
e
es
the brain to
ob
in
l
r) contro
eight, said
w
of
glucose (suga
r
to
la
master regu
principal
ys
brain is the
ud
st
sley, MD, the
essor at
of
pr
Stephanie Si
nt
ta
and an assis
ton. The
us
Ho
investigator
in
ne
ge of Medici
lle
ain
Co
br
e
or
th
yl
Ba
on of
d
us is the regi
d glucose, an
hypothalam
an
t
gh
ei
w
both
s. Vitamin D
or
that controls
pt
ce
re
D
tamin
the
it contains vi
area helped
rectly to this
rance and
le
delivered di
to
e
os
uc
their gl
rats improve
r weight.
lowered thei
While they may be more prevalent in

men, heart attacks claim the
lives of 3.3 million women,
SUPPLEMENTS FOR JOINT PAIN

GLUCOSAMINE AND CHONDROITIN: Both are precursors to a type of
protein (proteoglycans) which is the building block for the cartilage that
cushions our joints.
OMEGA-3 FATTY ACIDS: Proven to help alleviate symptoms associated
with rheumatoid arthritis.
MAGNESIUM: Acts as both a pain reliever and a muscle relaxant.
with about 3.2 million women dying

from strokes and 2.1 million women
succumbing to rheumatic heart disease,
heart failure, hypertensive heart
disease, inflammatory heart disease,
or other cardiovascular diseases every
year. Regular cardiovascular exercise
is essential to reduce your risk of heart
disease and improve heart health.
1cup
HEALTH NEWS
OF NECTARINES SUPPLIES
2.4G OF FIBRE AND
1.5G OF PROTEIN.
ALMOND BUTTER
AND ALMONDS
are a great addition to any diet

.
They not only taste great, but are
also a great source of plant prot
ein
and may help to reduce bad (LDL
)
cholesterol levels.
CUCUMBER IS ONE OF THE BEST-KNOWN DIURETICS AND

IS NATURALLY HIGH IN SILICON AND SULPHUR, KNOWN
FOR PROMOTING HEALTHY HAIR, SKIN AND NAILS.
FOODS
THAT FIGHT
HEADACHES
Cherries
Coffee
Salmon
Whole grains
Spinach
Corn
Banana
Flaxseed
SUPPORT YOUR IMMUNE SYSTEM
The Linctagon range offers support

to those who may still be suffering
from colds and flu or secondary
bacteriological infections of the
nose, throat, lungs or ears. The active
ingredients in Linctagons plant base
display both anti-bacteriological and
bacteriostatic properties, making the
products in the range ideal for use in
the defence against bacteriological
respiratory infections and associated
conditions such as sinusitis, ear
infections, tonsillitis and bronchitis.
Linctagon products are available from

pharmacies, Dis-Chem, Clicks, retail
outlets and garage forecourts (sachets)
nationwide. For more info visit
www.nativa.co.za.
BELLES &
BODYCOACH
LAUNCH
SKINNY MENU
Belles Patisserie has

collaborated with Jocelyn
Thompson, founder of
Bodycoach, to bring consumers
a real food experience that
supports optimal health and
excites your taste buds. The new
Skinny menu satisfies cravings
for real-food while supporting
your body for optimal
performance. Expect colourful,
nutritious ideas from various
influences that will nourish your
body. Belles Patisseries Skinny
menu launched on1 April 2014.
Visit www.bellespatisserie.co.za for

more information.
12
A study recently published

by the journal Metabolomics
reports that EGCG (the active
biologic constituent in green
tea) has the ability to change
the metabolism of pancreatic
cancer cells by suppressing
the expression of an enzyme
associated with cancer.
GREEN TEAS CANCER FIGHTING CAPABILITIES
OUTSMART SKIN CANCER
Try these simple things

every day and youll
drastically lower your
risks of skin cancer:
Do a spot check at home
once a year to uncover any
suspicious spots or moles.
Never use a tanning bed.
Try to avoid outdoor activities
during the middle of the day,
when the sun is at its harshest.
Use a sunscreen with an SPF
of 15 or higher and make sure
that it contains zinc oxide or
titanium dioxide.
JUST 8MG OF
ZINC A DAY
from a supplement can help

prevent breast cancer.
ACCORDING TO THE
WORLD CANCER
RESEARCH FUND, SOUTH
AFRICA IS RANKED
50TH ON THE LIST OF
COUNTRIES WITH THE
HIGHEST INCIDENCE
OF CANCER. THE MOST
PREVALENT FORM OF
THE DISEASE IS BREAST
CANCER AND STATS
SHOW THAT
1 IN 29 WOMEN WILL BE
DIAGNOSED WITH IT.
Events
& stuff
EVENTS & STUFF
A HEALTH AND FITNESS LIFESTYLE
A FITNESS AND HEALTH LIFESTYLE
OUR TOP FITNESS

READS THIS MONTH
RUNNING WITH THE PACK

By Mark Rowlands
Mark Rowlands has run for most of his
life. He has also
been a professional philosopher and
for him the two running and philosophising are inextr
icably connected.
In Running with the Pack he tells us abou
t the most
significant runs of his life from the entire
day he spent
running as a boy in Wales, to the runs
along French
beaches and up Irish mountains with
his beloved wolf
Brenin, and through Florida swamps
more recently with
his dog Nina. Intertwined with this hone
st, passionate
and witty memoir are the fascinating
meditations that
those runs triggered.
R257 www.kalahari.com
GREYLING WINS DODO TRAIL
The Dodo Trail lifts the veil on the adventurers paradise

of Mauritius.
Its billed as a trail run, but it
is actually an adventure of the
highest order. With routes over
50km, 25km 10km, and a 5km fun
run, it draws over 1,300 entries
from 13 countries. The Extreme
Dodo Trail, which covers a
distance of 50km with more than
3500m of altitude gain, starts in
the shadow on Le Morne Brabant
on the south west corner of the
island and traverses seven peaks

before runners drop back down to
sea level off the 550m Tourelle Du
Tamarin. Over 50 South Africans
entered the Dodo events in 2014,
with Salomon athlete Landie
Greyling leading the charge.
She emerged as the winner of the
Ladies Extreme race, completing
the 50km course in 6:49 and
beating the previous record by 26
CROSSFIT
DISTRICT 6
OPENS ONE OF AFRICAS BIGGEST BOXES
The CrossFit District 6
(D6) box in Cape Town
now boasts floor space
of 750m2, making it one
of Africas largest boxes.
CrossFit D6 is owned
by ex Bar-One Man,
Lushwill Rossouw, Boss

model, Tyron Hatch
and Ryan Burger. This
trio is focused on form
before load and dont
allow their members
to exert themselves
to a level beyond their

current fitness, despite the
capacity to accommodate
large classes.
For more info visit
www.crossfitdistrictsix.co.za.
MISSING MICROBES: HOW KILL

ING
BACTERIA CREATES MODERN
PLAGUES
By Martin Blaser
Far beneath our skin exists an unfathoma
ble, ancient
universe an internal Eden that is critica
l to our health.
Dr Martin Blaser invites us into the wilds
of the human
microbiome, unfurling its inner worki
ngs and evolution
in a book that stands as the Silent Sprin
g of our day. For
thousands of years, bacteria and huma
n cells have
peacefully co-existed in a relationship
that has ensured
the health and equilibrium of our body.
But now, much
like the natural world outside of us, our
internal
environment is being irrevocably destro
yed. The culprit:
some of our most revered medical and
social advances,
from antibiotics to sterile housekeepi
ng, which appear to
be linked to the epidemics of asthma,
eczema, obesity,
and other chronic diseases plaguing
modern society.
R116 www.kalahari.com
JUICING, FASTING AND DETOXIN

G
FOR LIFE
By Cherie Calbom, MS, CN with John
Calbom, MA
More than a simple collection of recipe
s, this book
guides readers toward a lifestyle that
promotes alkaline
balance by juicing, eating well, and clean
sing the body
and soul. While most juicing books focus
too much on
fruit juice, which disrupts the bodys
pH balance with too
much natural sugar, this book primarily
focuses on juices,
smoothies, and soups made from veget
ables. Now,
completely revised and updated, it also
offers a guide to
the foods richest in nutrients and includ
es over 20 new
juice recipes, as well as new versions
of various cleanses
to benefit the colon, liver, gall bladder,
kidneys,
lymphatics, and more. R152 www.kalah
ari.com
BRASILFIT EMANA LEGGINGS

Brasilfits all-sport workout Emana leggings are made
from a unique fabric that combines the properties of
polyamides with bioactive crystals that activate microcirculation, allowing the creation of sportswear apparel
that interacts with the body. Wearing these leggings
regularly may also help to reduce the signs of cellulite,
and improve skin tone and firmness. Scientific studies
conducted by an independent Brazilian laboratory
also show that Brasilfit Emana leggings improve body
thermoregulation when compared to other products,
and reduces the build-up of lactic acid, which leads to
muscular fatigue during exercise. For more info or to order
visit www.brasilfit.co.za.
14
USN ANNOUNCES
WORLDWIDE
BRAND RELAUNCH
Ultimate Sports
Nutrition (USN)
recently announced
the worldwide
relaunch of the USN
brand.
The new logo and
product look help to
reinforce the absolute
focus on research
and superior quality
products globally.
This has come off
the back of extensive
global growth, and
its necessary to
strengthen and
consolidate the
USN brand to
help break down
barriers, provide the
necessary education
for consumers and

make it possible for
everyone to achieve
their objective
through leading
innovation that is
goal-specific, easy
to understand and
convenient to use.
The brand aims
to reposition itself
towards inspiring
consumers to
challenge themselves,
to go further, push
harder and reach their
personal performance
goals, whatever that
might be. This will
be a systematic rollout of new design
elements, a host
of new products
and reformulations
into the American
and South African
markets, and in the
UK, European and
Australasian markets
shortly thereafter. This
represents the single
biggest investment in
the development of
the USN brand and
its people since its
formation in 2000.
The latest product
innovations from USN hit
local stores in early July,
with updated product
formulations and
refreshed USN branding
with dynamic packaging
on shelves.
CONNECT AND TRAIN

WITH TECHNOGYM
The Mywellness cloud
by Technogym is a
unique platform that
aims to enhance workout
experiences and provides
health club operators,
healthcare professionals and
personal trainers with a way
to improve their business
and stay in contact with their
members and clients. This
unique digital platform allows
you to keep track of your
workouts and is the only cloud
technology that can be accessed
from smartphones, tablets and
FITPRO
COURSE DATES
JOHANNESBURG
30 Aug -1 Sep: Advanced
biomechanics workshop
15 September Jan 2015: Personal
fitness trainer course
20 September: Scientific
weight-loss workshop
22 September: Group fitness
instructor course
4 October: Pilates mat instructor
course (starts)
11 October: Sports massage course
4-5 October: Boot camp workshop
18 October: Running right workshop
28-30 October: Exercise is medicine
course (by application only)
DURBAN
4-5 October: Kettlebell ballistics
course
other personal fitness devices, as

well as directly from Technogym
equipment. Users can select training
programmes from a comprehensive
library, track workout results and
change exercise programmes. The
cloud also connects to a host of
wearable fitness tracking devices
such as Garmin, Polar, Fitbit and
Jawbone, as well as applications
such as Map my Fitness, Strava,
Runkeeper and Myfitnesspal. When
personal trainers sign members up,
they can access information from the
members profile and create a tailormade, personalised programme
based on the individuals personal
needs, experience and motivation.
Individual results are automatically
gathered and the personal trainer
can use this information to measure
progress and adjust the programmes
accordingly. The Mywellness cloud
can also connect users with their
coaches, trainers, doctors or medical
professionals.
EVENTS & STUFF
EVENTS CALENDAR
STAALWATER
TRAIL RUN
& MTB
CHALLENGE
Cycle and run in

the picturesque
Overberg area with
views of the Klein
Swartberg mountains.
Both the mountain bike and trail running events offer
routes for amateurs to avid mountain bikers and trail
runners.
DATE: 6-7 September 2014
VENUE: The Caledon Casino, Hotel & Spa, Caledon,
Overberg
EVENTS: 7km & 15km trail runs, and 15km, 30km and
60km MTB events
CELLAR2CELLAR TRAIL RUN &

WINE EXPERIENCE
Dust off those trainers and let your

imagination run wild in striking fancy
dress as you wine your way through the
picturesque Paradyskloof vineyards for the
ultimate trail run and wine experience.
Starting and finishing at Blaauwklippen off
the R44 between Stellenbosch and Somerset
West, the wine experience meanders
through eight wine farms, all renowned
for their exceptional wines. The trail run
will race through the spectacular vineyard
surroundings without the wine tasting pit
stops.
DATE: 6 September 2014
EVENTS: 12km wine experience or a 12km or
20km trail run
VENUE: Paradyskloof Vineyards, Stellenbosch
For event info visit www.dirtopia.co.za or email

theteam@dirtopia.co.za.
PATRICK HOLFORD WORKSHOPS AND

SEMINARS
Dont miss the opportunity to have your health

questions answered by one of the worlds leading
nutritional experts when health guru Patrick Holford
presents a series of workshops and seminars in SA.
He will be presenting 16 in-depth health seminars
and interactive workshops that are based on his
bestselling book Burn Fat Fast and Good Medicine.
DATES: 10-19 October 2014
VENUES: Johannesburg, Pretoria, Durban,
Pietermaritzburg and Cape Town
For bookings email entries@iqela-events.co.za or

go online at www.iqela-events.co.za.
Book at Computicket by calling 0861 915 8000 or visit

www.computicket.com or www.computicket.mobi.
For further info visit www.holforddirect.co.za.
JEEP WARRIOR RACE SERIES
Warrior Race event 6

VENUE: Gauteng
DATE: 6-7 September 2014
Warrior Race event 6
VENUE: Western Cape
DATE: 11 October
For more info visit www.warrior.co.za or
www.facebook.com/thewarriorrace. Follow
the action on Twitter @thewarriorrace.
IMPI CHALLENGE CAPE TOWN #2
DATE: 18 & 19 October 2014

VENUE: Lievland Wine Estate and Wiesenhof
Legacy Park, Stellenbosch
EVENTS: Impi Challenge, Impi Dash, Impi Elite
and Impi Mini
Credit ~ Cherie Vale / NEWSPORT MEDIA
For more information contact 076 772 3735,

email info@impichallenge.co.za or visit
www.impichallenge.co.za.
Photo credit: Zoon Cronje
IMPI CHALLENGE GAUTENG #2
DATE: 27 September 2014

VENUE: Van Gaalens Cheese Farm,
Hartbeespoort
For more info or to book contact Jaco

Joubert on
JCJoubert13@gmail.com or call 083
412 5939.
CLUBBELL ATHLETICS CERTIFICATION
Join Clubbell training founder Scot

t
Sonnen for a Level 1 Clubbell Athletics
Certification course.
DATE: 14-15 November 2014
VENUE: Blackriver CrossFit, Cape
Town
For more info or to book contact Jaco

Joubert on
JCJoubert13@gmail.com or call 083
412 5939.
THE MUNGA
For more information visit

www.themunga.com.
EKURHULENI 5150 AFRICAN

CHAMPIONSHIP
The 2014 Ekurhuleni 5150 African

Championship is back and will feature an allnew bike route. Individual and team entries are
available, with 10 qualifying slots per age group
for the 2015 Hy-Vee 5150 US Championships
on offer.
VENUE: Germiston Lake, Johannesburg
DATE: 2 November 2014
FORMAT: 1.5km swim, 40km bike, 10km run
For more info or to enter visit www.5150.
co.za or www.facebook.com/5150TriAfrica.
Follow the action on Twitter @5150TriSA or
#5150AfricanChamps
16
Join TacFit founder Scott Sonnen for

a Level 1
and Team Leader Level 2 TacFit Field
Instructor
Certification course.
DATE: 16-17 November 2014
VENUE: Blackriver CrossFit, Cape Town
The Munga, a new 1000km singlestage race, claims to be the toughest

,
most demanding, yet most rewarding
mountain bike race on
earth, offering prize
money of $1 million.
DATE: 3 December 2014
DISTANCE: 1000km
ROUTE: Bloemfontein to
Stellenbosch
IMPI CHALLENGE SERIES
Combining trail running with an adventure

style obstacle course, the Impi Challenge is a
spectator friendly event that is ideal for the
entire family. Enter individually or as part
of a team (teams vary in size from 2 to 25
people). The best dressed individual and/or
team stand the chance to win prizes.
TACFIT FIELD INSTRUCTOR

CERTIFICATION
supplement news
BRINGING YOU ALL THE LATEST SUPPLEMENT NEWS
VITAMINS | SPORTS NUTRITION | SLIMMING
GNC dominates InformedChoice approved list
USN CASEIN
The slow digestion and absorption of amino acids has become

an essential and highly beneficial element of recovery.
Taken primarily before bed,
or prior to periods where your
body is typically subjected to
reduced food intake, casein
has been shown to help spare
and protect lean muscle by
inhibiting the breakdown
of muscle tissue. Using the
highest grade of micellar
casein, USN Casein is highly
acid-sensitive, and thickens
quickly in the stomach,

starting a process whereby
valuable amino acids are
released over several hours.
USN Casein possesses a
very different amino acid
profile to faster digesting
alternatives, with high
levels of glutamic acid, a
conditionally essential amino
acid which plays a valuable
role in muscle recovery.

USN Casein includes
AminoGenR, a designer
digestive enzyme that has
been shown to improve
protein digestion and
amino acid assimilation.
Furthermore, ToleraseTL has
been added to help improve
lactose metabolism and
digestive comfort.
EVOX LEAN SLIM

THERMO ACCELERATOR
Evoxs Lean Slim Thermo Accelerator contains a new body slimming

formula that assists in losing weight and dropping a jean size by helping
to reduce caloric intake. The new thermodynamic body slimming formula is
a powerful fat metaboliser and also assists in controlling your appetite while
increasing energy and mental focus. This powerful combination helps you
push the barrier both physically and mentally. This is Evoxs ultimate high
potency weight management solution, and is suitable for all physique athletes
and dieters looking to shed body fat and get ripped.
GI Lean 3 DAY DETOX

The G.I. Lean weight loss
programme stresses
the importance of
starting your diet with a
three-day detox. The G.I.
Lean 3 Day Detox is not
about starving yourself
its about giving your
body clean nutrients,
eating five small meals
a day, drinking plenty
of water and cutting out
substances like caffeine,
alcohol, cigarette smoke
and saturated fat. The
G.I Lead 3 Day Detox
18
effervescent tablet with

extracts of pomegranate,
antioxidant-rich acai berry,
aloe and dandelion root can
be taken three times a day.
It is the first step in the four
step G.I. Lean weight loss
programme. The G.I. Lean
lifestyle is based on eating
low GI (slow-releasing)
carbohydrates combined
with a regular exercise
regime, supported with
specifically designed G.I.
Lean products to assist
with weight loss.
Informed-Choice is a globally-recognised
quality assurance programme that tests
sports nutrition products for a wide range
of substances that are banned in sport by
the World Anti-Doping Agency (WADA).
Currently there are 220 products listed on the
Informed-Choice programme. Global health and
wellness retailer GNC has 45 products listed,
the highest representation on the InformedChoice approved list, with no other nutrition
brand matching that number. Every GNC
product undergoes numerous quality tests,
and every lot of raw materials that enters a GNC
manufacturing facility is tested.
AVERAGE
WOULD DO YOGA
IF IT WERENT FOR THE PANTS
SOLAL
24-IN-1
SUPERFRUIT
& VEGETABLE
DRINK
Solals 24-IN-1 Superfruit

& Vegetable Drink is a
concentrate that provides
extracts of 18 fruit and
vegetables, five antioxidants
and 500 million probiotics,
without adding sugar and
colourants. It also contains
75% less sugar than fruit
juice. To achieve a similar
intake of nutrients you would
have to consume large
quantities of fresh fruit,
vegetables and fruit juices,
which would greatly increase
your intake of sugar and
calories.
A concentrate
that provides
extracts of 18 fruit
and vegetables,
five antioxidants
and 500 million
probiotics.
NUTRITECH AWARDED ISO 22000 CERTIFICATION

NutriTechs dedicated
manufacturing facility
in Port Elizabeth,
South Africa was
recently awarded ISO
22000 certification.
All NutriTech products
are now manufactured
in accordance with
ISO 22000 principles,
in addition to GMP
(Good Manufacturing
Practice) guidelines,
using premium
quality locally and
internationally sourced
ingredients. Developed
by the International
Organization for
Standardization, ISO
22000 is a standard
developed for dealing
with food safety. Since
food safety hazards can
occur at any stage in
production, it is essential
that adequate control

be in place. This process
helps to ensure all
NutriTech products are
manufactured in a safe,
cross contaminationfree environment.

Available at
Available in larger stores
CONCEPT
STORES
Beauty
ITS A CHICK THING
SPRING IS
HERE!
important things to kn
ow
about exfoliating:
2. Know your skin typ

e
Your specific skin type
will
determine which type
of exfoliating
process is best suited
for you.
Chemical exfoliators are
best for
sensitive, dry or acne-p
rone skin
as they are the least abr
asive. They
should only be used on
ce or twice
a week. For oily or com
bination
skins a manual exfolia
tor will work
wonders and can be use
d up to
three times a week.
3. Dont overdo it
Dont be tempted to exf
oliate every
day as too much can cau
se the
skin to produce excess
oil. Overexfoliating can also com
promise
the skins natural barrier
function
leading to further irritat
ion and
redness.
4. Moisturise and pro
tect
Exfoliation leaves the
skin ready
to absorb whatever you
put on it.
Take advantage of thi
s and apply
your moisturiser straigh
t away. Use
a serum after exfoliatin
g to target
specific skin care concer
ns and
youll see amazing res
ults. Most
importantly, dont for
get to use
sunblock daily to protec
t the new
skin cells that have bee
n revealed.
in your beauty bag...

1. MIES BODY SCRUB
A handmade natural body scrub
product that is guaranteed to
make your skin sleek and luxurious.
Available online from www.tidyandco.
com. R125.00
2. SKNLOGIC EXFOLIATE
A powerful skin polisher that
combines natural and chemical
exfoliants to refine skin texture and
enhance penetration of actives
into skin. Available at salons or spa
stockists, or online at
www.sknlogic.com. R77.00
20
3. NUTRI WOMEN WALNUT

FACIAL SCRUB
Finely ground micro-beads of walnut
husk and apricot extract polish away the
natural build-up of dead skin cells and
renew a bright and beautiful complexion.
Your skin is left moisturised, invigorated
and radiant. Available from Dis-Chem or
online at www.nutriwomen.co.za. R415.70
4. LAMELLE CATHEPZYME
A product scientifically developed to
restore cathepsin D activity and the skins
normal cell shedding process, of which
youthful skin is a direct result.
Available from dermatologists, aesthetic

doctors and skincare facilities. R415.70
5. PAULAS CHOICE SKIN
PERFECTING 1% BHA GEL
EXFOLIANT
Exfoliates both the skins surface and
inside pores, reshaping the pore lining
to unclog pores and improve skin cell
turnover rate. BHA increases collagen
production and smoothes the surface
of skin, and also has antibacterial
properties that attack blemish-causing
bacteria. Available online at
www.paulaschoice.co.za. R400.00
6. NEOSTRATA SKIN
ACTIVE EXFOLIATING
WASH
This unique SynerG Formula
8.5 lightly exfoliates without
over-drying, preparing the
skin for optimal treatment
benefits. Polyhydroxy acids,
including gluconolactone and
maltobionic acid, stimulate
cell turnover and remove
debris from pores, enhancing
skin texture and clarity.
Visit www.genop.co.za.
R475.00
BY CHARLENE WARWICK (INFO@FACEANDGRACE.CO.ZA; WWW.FACEANDGRACE.CO.ZA)
1. Know your product

There are two basic typ
es of
exfoliators:
Manual exfoliators
Products
that physically rub off
the dead
skin cells usually with
small
granules.
Chemical exfoliator
s Products
that slough off dead skin
cells using
active ingredients such
as AHAs.
Expert advice
FITNESS AND NUTRITION WISDOM

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

to win with SUPASHAPE. Email your
questions to info@fitnessmag.co.za
expert
The prize, sponsored by SUPASHAPE, consists of:

Supashape Guilt-Free Snack (consists of Supashape Cocoa
Lean, Supashape High Protein Cookies, Supashape High
Protein Pudding and Supashape Jelly Lean)
health advice
WINNING QUESTION
Your training questions answered by Mario Van Biljon
1. DECREASE CARB CONSUMPTION IN THE EVENING

Our metabolic rate naturally declines as the day progresses. Reducing
carbohydrate intake later in the day has therefore proven to be a highly effective
approach when trying to shed stored body fat. Not only does this approach
compensate for the decreased metabolic rate in the evening, it also assists in
reducing the overall number of calories you consume each day, as well as the
amount of insulin you produce, thereby reducing your bodys ability to store fat.
BABY BLUES
2. PERFORM CARDIO AFTER WEIGHT TRAINING

A 15-minute high intensity cardio session performed after your weight training
workout boosts the metabolic benefits. By performing a cardio session after your
weights workout has already reduced your blood glucose levels and glycogen
stores, your body will tap into its fat reserves far quicker and more efficiently.
3. SUPPLEMENT WITH A LOW CARB MRP
Ive been trying to have

a baby, but I recently
found out that I have
fertility issues and
will have to explore
other options in order to fulll
my dream of being a mother.
I weigh 112.2kg and because of
this I dont qualify for IVF or
any other fertility treatment. Ive
been on a diet a ketogenic eating
plan and I exercise six days a
week. My schedule includes weight
While supplementing with

well-formulated fat burners,
including those formulated
with raspberry ketones, can
potentially assist you with your fat loss
efforts, the truth is that these products
should only be supplemental to a
healthy diet and exercise programme.
You need to focus your efforts on your
eating to achieve the greatest results.
Thereafter your exercise plan becomes
an important factor and only then,
when those two factors are in order, do
I suggest you look to fat burners to give
you the extra little push you might need.
Personally Im not in favour of a
ketogenic diet per se, as they are
typically low in fibre and other essential
22
Blasatwtahyatfor good
fat
training, kickboxing, yoga and

plyometrics. Ive lost 12.4kg so
far, but I still have a long journey
ahead of me and my biological
clock is ticking. Ive heard about
raspberry ketone supplements and
that they give amazing weight loss
results, in particular the Raspberry
Ketone Blast and Colon Xtreme
combination. Is this all true or is
it just another diet fad? If its safe
and effective where can I get it?
Thobeka Shangase
micronutrients. Chronic ketosis is, in my
opinion, also detrimental to your longterm health. I am, however, in favour
of a lower fat diet that is rich in fibrous
carbohydrates (vegetables, salads and
a limited amount of fruit). Your 12,4kg
weight loss to date is commendable
and Im confident that if you stick to
your exercise plan and implement
some of the dietary tips I offer you will
soon experience significant losses.
You can then add a good fat burner to
the mix to give you some additional
support in your fat loss efforts.
(I would also caution against the use of
products that alter your natural digestive
process Ed.)
As already mentioned, your meal plan should keep unwanted fat, cholesterol
and sugars to a minimum. Since constructing a meal plan like this from whole
foods alone can prove challenging you can look to a well formulated low
carbohydrate meal replacement powder to take the place of one or two daily
meals. The best meal replacements on the market have been scientifically
formulated for those striving for fat reduction and the preservation of lean
body mass (muscle tissue). This is one of the more convenient tools available to
support your efforts in the gym and the kitchen.
4. SUPPLEMENT WITH CLA

CLA is a unique fatty acid, clinically demonstrated to improve the ratio of
lean body mass to body fat. As such it can provide benefit to overweight
individuals interested in fat loss. Research indicates that CLA helps change body
composition by reducing body fat and increasing or preserving lean muscle
giving you a leaner, healthier appearance.
5. BOOST CALCIUM INTAKE

Along with calciums research-proven track record of helping to build strong,
healthy bones, recent scientific findings show that adequate calcium intake is
essential for optimal fat metabolism. Calcium helps activate uncoupling proteins
that are responsible for expending food-derived energy as body heat rather
than storing it as body fat.
6. KEEP A FOOD JOURNAL

Recording the food you eat can have a profound effect on your self control,
as it will force you to focus on what youre putting into your mouth every day.
Not only are you less likely to consume poor quality calories, but it will also
provide you with valuable information about your nutritional habits. This small
investment in time could pay huge dividends in terms of attaining the lean body
you desire.
7. SPICE YOUR FOOD

Consuming capsaicin, which is found in chillies, cayenne and red peppers
can significantly boost your metabolism by stimulating the release of adrenal
hormones. Research has shown that this increases resting metabolic rate and
decreases overall food intake by decreasing hunger.
Your training questions answered by Mario Van

Biljon; NHDip: Microbiology, Founder of BodyGuru
t tech
THE HOTTEST TECH STUFF
FITBUG TRACKIN
G
AND WELLNESS G
EAR
SPEEDO AQUAPURE GOGGLE

For clear vision and a great swimming experience, Speedos Aquapure Goggle
features anti-fog lenses and an ergonomic soft seal for enhanced comfort, reduced
eye marks and maximum leak resistance.
The Aquapure Goggle also
features UV lenses to protect a
swimmers eyes from the suns
rays. The easy strap adjustment
with a tensioning scale ensures a

consistently accurate fit and
comes with interchangeable
nose bridges.
Available at the Speedo

Concept Store in Canal Walk
and at selected Speedo
stockists countrywide.
GARMIN FORERUNNER 15
GARMIN HAS LAUNCHED THEIR LATEST ENTRY LEVEL RUNNING
WATCH, THE FORERUNNER 15 WITH HEART RATE MONITOR.
Fitbugs new Orb and

WoW products also
integrate with the KiK
digital coaching
platform. Available exc
lusively through local
distributor Gammatek
, Fitbug is one of the
worlds leading digital
health and wellbeing
solution providers. The
se products track activit
y
and progress, ensurin
g users meet their targ
ets
with unobtrusive, sop
histicated tech, while
simultaneously enhanc
ing their fitness regime
s
in an effective and use
r-friendly manner.
Fitbug Orb: Available
in white, pink and bla
ck,
this feature - and ser vice
-rich tracker can be wo
rn
in various ways - on the
belt, wrist or lanyard,
or
clipped on or beneat
h clothing (ships with
a
wristband and belt clip
). Track info such as step
s,
aerobic steps/time, dist
ance, calories burned
,
speed and sleep quality
, info that can then be
sent to iOS and Samsun
g Galaxy Android mo
bile
devices and the KiK dig
ital coach platform.
Fitbug WoW: A Blueto
oth Smart Ready scale
that
allows users to wireles
sly sync their data, in
real
time, to their Apple iOS
and Android 4.3
smartphones and tab
lets. Includes an LCD disp
lay
and full integration wit
h KiK and the Fitbug
mobile app. Also suppor
ts multi-user profiles.
The Fitbug Orb retails
at R899 and the WoW
at
R1499 from Incredible
Connection, Dion Wir
ed,
Takealot.com and oth
er specialised retailers.
Its an affordable GPS running

watch that keeps runners
motivated by tracking distance,
pace, calories, personal records
and heart rate. To ensure runners
remain active between workouts,
the Forerunner 15 also
incorporates features like daily
activity tracking, step counting
and calories burned to encourage
users to wear it all day. It can also
alert users when theyve been
sitting for too long to encourage
them to start moving. Ideal for
indoor and outdoor training, and
when paired with a foot pod
(purchased separately) runners can

accurately track treadmill runs.
When connected to a Mac or PC,
users can upload their activities to
Garmin Connect, a free online
fitness community, to analyse
training progress, set and track
goals and share activities with
other users or on social media.
Available in a variety of colours
including black/green, teal/white
and violet/white in a small face and
band width and black/blue and red/
black in a large face and band width,
at a suggested retail price of R2299
(HRM included).
WITHINGS BLOOD
PRESSURE MONITOR
The Withings Blood Pressure Monitor
enables you to easily measure and track
your blood pressure. Simply wrap the
blood pressure monitor around your arm
and plug it into your iOS device. Select
either the single measurement mode or
the three-measures in a row mode to get a
mean average. At the end of the
24
measurement the full results, including

systolic and diastolic pressure readings and
your heart rate are saved on your iOS device,
and are viewable on your device in easy-toread graphs or as simple averages of your
blood pressure data in a single place.
Available for R1,955 from the Orange online
store at www.store.orange.com/za.
Training notebook
FOCUSSED MOVEMENT TRAINING
TIP:
PERFORMED BY Celestie Engelbrecht, 2014 CrossFit Africa Regionals Champion and Fittest Woman in Africa
PHOTOGRAPHY BY Cindy Ellis | DRESSED BY Oi Active!
Keep your eyes on the

kettlebell throughout the
entire movement.
*Movement shot from left side to clearly depict the roll movement.
The roll*: (1 & 2)
THE MOVE:
TURKISH GET-UP (TGU)
Place the kettlebell on the floor and lie down next to it, with the kettlebell
positioned next to your upper arm. Ensure that the handle is parallel
to your body. Roll onto your side, into the fetal position and grasp the
kettlebell. Place your other hand on top of the handle and pull the kettlebell to your stomach. Roll onto your back and help the kettlebell into the
straight arm position, with your legs stretched out.
STARTING POSITION: (3)
With the kettlebell in your right hand and

your arm extended overhead, bring the knee of your right leg up and move your left leg
out to the side slightly while keeping it straight. Extend your left arm out to the side. Keep
your right shoulder blade pressed back and down into the ground.
Note: The handle should rest in the palm of your hand

and run straight across, not at an angle.
1*
2*
To the elbow: Drive through your

right heel and engage your core to get
up onto your left elbow. Maintain head and
spinal alignment by keeping your chest up and
your left leg lengthened.
The sweep: Pull your left
leg back between your right
leg and left arm. Position
your forefoot and knee on
the floor behind your right
foot and left hand.
To the hand: Transition

from your left elbow
to your left hand and
bring your torso into
the upright position.
Maintain spinal
alignment and keep
your shoulder close
to your body to
maintain the
extension in
your right arm.
The get up: Position

your torso in an upright
position, then stand
up with your right
arm remaining in the
fully extended vertical
position.
TIP:
Keep the wrist
supporting the
kettlebell straight
at all times.
what it
works
26
High bridge: Drive through your

right heel and engage your glutes
to extend your hips off the
ground
and move
into the high
bridge position.
The return: Step back with your left

leg and kneel down, as you would in
the downward phase of a rear lunge.
Lean to your left side and place your
left hand on the floor. Shift your
weight onto your left arm. Pull your
left leg forward between your right
leg and left arm. Sit back down with
your left leg extended outward and
your right leg bent. Extend your right
leg as you gently lie down.
REPEAT
REQUIRED
REPS THEN
SWAP SIDES
This functional kettlebell

exercise offers a host
of benefits:
Promotes cross-lateralised
brain function
Improves upper and lower
body stability
Enhances core stability and strength

Strengthens arms and legs
Improves balance
Enhances proprioception (sensing
our limbs in space)
Improves hip strength and mobility
Improves shoulder mobility
Builds functional strength
muscles
targeted
A full body exercise that

targets major muscles
and stabilisers in the back,
chest, shoulders, arms
legs, hips and core.
crosst column
THINKING INSIDE THE BOX
LEARNING
LESSONS,
THE HARD WAY
As the 2014 Africa CrossFit Regional
team champions CrossFit PBM
secured a spot at the 2014 Reebok
CrossFit Games. As first-time
participants we didnt place too
many expectations on ourselves,
instead using the opportunity to
Individuals needed to be strong

in their Olympic weightlifting,
with good technique and form.
The Games also threw everything
at the individual competitors
- swimming, running, rowing,
double unders, squats, sprints,
carries, cleans, handstand
push-ups, and more. These
combinations not only fatigued
the body, but also took a massive
toll on the mind as well. For an
individual to be competitive at this
level they have to be proficient
at all aspects of their training.
The athletes who specialise are
punished. The fitness required
to be a Games competitor is
on a different level. Strength,
endurance, gymnastics, athletics,
cardiovascular; all these elements
have to be practiced weekly.
In terms of the team competition,
the biggest lesson we learnt was
that if you cannot work in unison
and confidently perform every
movement with precise coordination,
you will suffer. Nearly every workout
required the team to work together.
If one member was weak the entire
28
learn, and we certainly learnt a

lot. There are so many new things
that well be incorporating into
our training for every level of
athlete.
Competing at the Games
highlighted our weak points,
team suffered. We also need to

work on our communication to
make sure that everyone is acutely
aware of what they should be doing
at any given moment. The teams
were tested on a variety of domains
including swimming, running,
pull-ups, thrusters, sled pulls, sled
pushes, deadlifts, medicine ball
cleans, muscle ups, handstand
push-ups, squats, burpees, cleans
and general team coordinated
movements. To compete and be
competitive at the Games level a
team will have to commit to it a year
in advance so that they can train
together, and learn and understand
each others weaknesses and
strengths. Training alone wont give
a team the competitive advantage.
Teams need to work together daily
and perform team-orientated
movements. Practice your Oly lifting
and gymnastics, and make sure that
your team learns how to reduce
transition times to gain the upper
hand. When an individual performs a
movement they need to go at 100%
and then rest. There is no time for
80% as the other teams will gain the
KEY LEARNINGS
FROM THE
CROSSFIT GAMES:
BY WILNA APPEL, Head Coach

and Owner of CrossFit PBM
what we need to work on and

what we as competitors need to
master to be more competitive.
Theres definitely a big difference
in the type training needed for
the individual competition and
the team competition.
lead, and catching up is never easy.

As a team, practice moving together,
and suffering together. Make sure
that everyone can keep up with
the pace. Team workouts tend to
be longer than individual workouts
as there are more movements and
reps to complete. As a team, you
should be able to complete grinding
workouts that keep you pushing
hard for 10-30sec with 1020sec of
rest in between. However, the team
never stops.
With these demands competing as
a team is both extremely rewarding
and frustrating. Learning how to
balance everything, taking on every
challenge and putting whatever
Strength is not a luxury, its a

necessity. Squat, squat, squat
and squat some more.
Team training and individual
training are not the same.
Decide early on what you want to
do and stick to it.
Specialising is a fatal flaw.
Efficiency is of utmost
importance.
Gymnastics is key. Work on your
weaknesses weekly to improve
them.
Always work with proper
technique and form.
happened behind you and focusing

on the next task is essential as one
team members mistake can drop the
morale of the team quite quickly.
CrossFit PBM was extremely
proud to represent Africa at the
CrossFit Games. Unfortunately
we suffered an injury to one of
our team members, which meant
we were a man down for the
remainder of the weekend. He still
participated in each event as hard
as he could. His never-say-dieattitude saw him battle through the
workouts with a torn bicep, which
goes to show how important strong
team dynamics and commitment
are in this type of competition.
After four days of tough competition, Camille Leblanc-Bazinet

was crowned the Fittest Woman on Earth at the 2014 Reebok
CrossFit Games. Competing in the grueling Los Angeles heat,
Leblanc-Bazinet (Canada) beat the top CrossFit athletes in the
world to take the title in front of a sell-out crowd at the StubHub
Center in Carson, California. She received $275,000 in prize
money for her efforts. To view the full leaderboards and for more
information on the 2014 Reebok CrossFit Games visit: http://
games.crosst.com.
@camillebaz
A pros perspective
MORE THAN
JUST CALORIES
TAMMY DREYER
(Nee Jackson)
is an IFBB pro
athlete and
the founder of
Kini-Girl Inc. an
online training
and coaching
academy for bikini
athletes. (www.
kinigirl.co.za)
UNDERSTANDING INSULINS ROLE IN

OBESITY AND FAT-LOSS
INSULIN RESISTANCE
LINK TO INFLAMMATION
nsulin is a hormone produced

in the pancreas. It is central in
regulating carbohydrate and fat
metabolism in the body. It causes
cells in the liver, skeletal muscles
and fat tissue to absorb glucose
from the blood. In the liver and
skeletal muscles, glucose is stored
as glycogen, while in fat cells it is
stored as triglycerides.
With the exception of diabetes
and metabolic syndrome, insulin
is provided within the body at a
constant proportion to remove
excess glucose from the blood, which
would otherwise be toxic. A poor
diet that is high in sugar and refined
carbohydrates can lead to chronically
high levels of insulin, which in turn
may lead to insulin resistance. Insulin
resistance occurs when insulin levels
remain high over a prolonged period
of time, which blunts the bodys
sensitivity to the hormone.
Factors that have a negative
impact on insulin resistance are
poor diet, lack of exercise, excessive
alcohol intake, stress, central
abdominal obesity and a family
history of diabetes and high blood
pressure. However, it is a diet that
is high in sugars and overly refined

carbohydrates that contributes the
most to the development of insulin
resistance, and eventually type-2
diabetes.
When this overconsumption of
carbs (specifically sugar) occurs over
a long period of time the pancreas
has to release a constant flow of
insulin to cope with the neverending supply of glucose, which
needs to be removed from the
bloodstream and stored in the liver,
muscle cells and/or fat cells. Once
someone develops insulin resistance
it can be a difficult process to reverse
it because of the knock on effect
it has. As all hormone regulation
works via a feedback loop, the less
effective a hormone becomes the
more of it the body produces to
elicit the desired effect. This simply
compounds the problem as higher
circulating levels of insulin in the
blood stream help to further advance
insulin resistance. However, not all
tissue becomes insulin resistant,
which means the tissues that remain
insulin sensitive have to cope with
processing more glucose, which is
when health issues arise.
If insulin resistance develops into

pre-diabetes or type-2 diabetes, the
symptoms will include increased blood
However, the underlying
glucose levels and more of the classic
mechanisms of insulin resistance
symptoms associated with type-2
are not yet completely understood.
diabetes.
For instance, there is evidence
Reversing insulin resistance to lose
that suggests that our immune
weight and rectify the other health
system and the inflammatory
concerns associated with this condition
response it drives may also play an
requires the adoption of a healthy
important role. It is thought that in
lifestyle. This should include a balanced
pre-diabetic patients and type-2
diet that consists primarily of natural
diabetics the bodys immune
whole food, and is devoid of processed
system releases cytokines,
and refined carbs. Diet
chemical messengers
manipulation techniques
that regulate our immune
AVOID SUGAR,
like carb cycling can also
response, that interrupt the
AS WELL AS
help to restore insulin
action of insulin. According
REFINED
sensitivity as it moderates
to this hypothesis, chronic
CARBS
carb intake over short
inflammation, which often
periods of time.
accompanies obesity,
Weight training
further compounds insulin
and other forms of high intensity
resistance.
exercise also helps to restore insulin
sensitivity, particularly to muscle cells,
SYMPTOMS OF INSULIN
while the use of dietary supplements
RESISTANCE
like chromium can further assist this
One of the earliest and most
process. Chromium is also highly
noticeable symptoms of insulin
effective at suppressing your carb
resistance is weight gain,
cravings, which is a bonus when trying
particularly around the midsection.
to lose weight.
Further symptoms include:
Lethargy
This column was adapted from Tammys
Hunger
blog, which can be found on www.
Difficulty concentrating
kinigirl.co.za. Check it out for more
High blood pressure
insightful opinion, tips on dieting and
training, and advice on competing.
EXERCISE IS
A GREAT WAY
TO IMPROVE
INSULIN
SENSITIVITY.
Visit Tammys website at www.kinigirl.co.za

30
S
PICK
TOP ss
e
fitn INES
AZ
MAG ICKS FOR
T
P
TOP KING OU
R
G
O
N
I
W S SPR
THI
1
This tees loose fit is designed for
freedom of movement with a sporty
graphic burn-out for extra ventilation.
YOUR ESSENTIALS
1. PUMA YOGINI TEE
BY JANE HORTON
Spring training
Show off the muscles youve been working for with

PUMAs Studio Yogini Tee. The Studio Yogini Tee
will keep you cool and fashionable in the hottest
yoga sessions so grab your yoga mat and get going
because with every downward dog or chaturanga,
the Studio Yogini Tee will flow with you. Available from
Puma stores. R449
Put the skip back in your step

with these hot, stylish outfits, and
accessories this spring.
The loose fit
2. GYM LOOSE TOP

PUMAs Gym Loose Top helps you sustain that
motivation while showing off those muscles youve
been working for. Show off the results of every bicep
curl and tricep dip with PUMAs Gym Loose Top.
Available from Puma stores. R449
exposes your
back muscles
and allows
freedom of
movement.
3. NEW BALANCE GET BACK RACER

BACK (COLOUR POISONBERRY/GREY)
Sublimated print, internal shelf bra. Available from
Sportsmans Warehouse, specialist sports retailers and
New Balance Experience stores at Canal Walk and Gateway.
R379.99
4. NEW BALANCE VITALIZE CAPRI

(colour black/poisonberry)
Wide comfort waistband and internal pocket.
Available from Sportsmans Warehouse, specialist sports
retailers and New Balance Experience stores at Canal Walk
and Gateway. R369.99
899
5. LE COQ SPORTIF
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Freedom of movement
during upper-body workout:
Built-in bra with foam
padding, racerback shape,
Sweat-wicking fabric and
strategic hydrophile mesh
at the back to stay cool
and dry.
10
7
Cyclelab Fourways and selected retailers .

Visit www.enervit.co.za for more information. R599.95
PUMAs Gym Workout Bag blends technical features

with a feminine shape and has plenty of room to
accommodate your post-workout wardrobe change.
Its made from sustainable ripstop fabric with mesh
paneling. Handles and an adjustable shoulder
strap provide two carry options, while the side
compartment keeps your shoes separated from your
gear. Available from Puma stores. R679
Available from Sportsmans Warehouse, specialist sports

retailers and New Balance Experience stores at Canal Walk
and Gateway. R199.99
R469
For all those busy days,
PUMAs gym workout
Bag is there to help you
get from the gym to just
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9
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R199.99
Enervit Gymline Muscle Time Release 4, a mixture

of four protein sources, is an instant protein powder
which will satisfy the increased protein demand that
follows intense muscle and sports activity. Available at
8. NEW BALANCE TRITAN

WATERBOTTLE
One portion (30 g) of Enervit Gymline

Muscle Time Release 4 is a source of
vitamin B6, which contributes to the
normal metabolism of protein and
glycogen and to reducing tiredness
and fatigue.
Tritan Waterbottle
6. ENERVIT GYMLINE MUSCLE

TIME RELEASE 4
7. PUMA BAG
The Le Coq Sportif Cardio Typha Tank is a definite

must have. The made to move sporty tank provides
comfort and fit: designed in a stretch fabric with
elasthane to shape the body. R1199
The semi-rimless construction with

thin double-bridge design gives you
unobstructed vision both straight on and
in peripheral view. And the lightweight
O-Matter sport frame will not slow you
down or feel uncomfortable
9. RPM SQUARED & RPM EDGE

With the sleek efficiency of Oakley RPM, the wind
is always at your back. This semi-rimless sport
performance frame comes with a choice of lens
shapes (squared or edge) to best fit and flatter you.
The thin, minimal frame has a smooth, contoured
shape thats as agile as you are. Available from selected
Oakley retailers. Recommended retail price R1 765 to
R2 315.
10. HAVAIANAS
Havaianas new flat sunset (pink/purple ombre effect
with purple straps). Recommended retail price R230
Havaianas new flat mix (striped beige and olive
with pink strap). Recommended retail price R240
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xxxx
WIN
3 BETTER YOU
HAMPERS UP
FOR GRABS
BY VANESSA ASCENCAO www.vdanutrition.com
THE AGE OF
TRANSDERMAL
MAGNESIUM
IS A LACK OF
MAGNESIUM AT
THE HEART OF MOST
MODERN AILMENTS?
ew people are aware of the

enormous role magnesium
plays in our health: Its
a little known fact that
after oxygen, water and
basic food, magnesium may be the
most important element needed
by our bodies. Used for over 325
biochemical reactions, its more
important than calcium, potassium
or sodium, and it regulates the
function of all three of these
minerals.
It is now accepted that millions
suffer daily from a magnesium
deficiency without even knowing
it, and the lack of this important
mineral is now being linked to the
HOW SERIOUS IS THE PROBLEM?
development of a number of
diseases, more so than any other
nutrient or mineral deficiency. The
deficiency is so widespread that
at least three out of four adults in
industrialised nations have cause
to actively increase their intake
especially to avoid symptoms which
can otherwise linger and compound
over years to produce serious chronic
illness.
Our diet is becoming increasingly
magnesium poor -- over the past
50 years the mineral content of our
foods has decreased by over a third.
(McCance and Widdowson, The
Composition of Foods,1940& 2002
Editions).
Reports published by the World Health Organization estimate that three

quarters of Americans do not meet the recommended daily intake of
magnesium, with estimates placing the average magnesium intake in the US at
less than half of what it was a century ago.
Dr Norman Shealy, MD PhD and founder of the American Holistic Medical
Association, an early advocate of magnesium, says: every known illness is
associated with a magnesium deficiency and, magnesium is the most critical
mineral required for electrical stability of every cell in the body. A magnesium
deficiency may be responsible for more diseases than any other nutrient.
34
Other benefits
of magnesium
application
include
improved
sleep, better
relaxation
and improved
moods.
The National Academy of

Sciences has also found that
most Americans are deficient
in magnesium. The following
factors contribute to this:
Food processing removes
much of the magnesium thats
naturally found in certain foods.
Magnesium and other
minerals are depleted by
modern farming practices.
Medications including
common diuretics, birth
control pills, insulin,
tetracycline and other
antibiotics, and cortisone cause
the body to lose magnesium.
Dietary habits and other
risk factors also affect
our magnesium status.
Conditions and
circumstances of highrisk groups include:
Low stomach acid,
common in older adults.
Our decreasing
digestive efficiency due
to weakened stomach
acid production. Regular use
of Proton-Pump Inhibitors
(PPIs) to treat heartburn,
indigestion, GERD and peptic
ulcers have contributed to
this. PPIs are one of the most
commonly used drugs in
the world and often lead
to hypomagnesemia, an
electrolyte disturbance in
which there is an abnormally
low level of magnesium in the

blood.
An unhealthy digestive
system, which impairs your
bodys ability to absorb
magnesium (Crohns disease,
leaky gut, etc.).
Alcoholism up to 60% of
alcoholics have low blood
levels of magnesium.
Age older adults are more
likely to be magnesium
deficient because absorption
decreases with age and the
elderly are more likely to take
medications that interfere

with absorption.
Diets that lack a suitable
source of magnesium are high
in sugar and fizzy drinks.
Active calcium
supplementation.
Stress, surgery, and chronic

disorders such as diabetes.
Diarrhoea and vomiting (for
any reason).
Kidney disorders which
contribute to excessive loss
of magnesium in urine.
Genetic magnesium
absorption disorders.
WHY ARE WE
DEFICIENT?
Magnesium deficiency is
often misdiagnosed because
it does not show up in blood
tests only 1% of the bodys
magnesium is stored in
the blood. The problem is
both poor magnesium
absorption and a
magnesium deficiency
in our diets soil in
99% of the world has
been farmed to a
point of magnesium
depletion.
Furthermore,
magnesium salts are
laxatives, which may reduce
gut transit time. Magnesium
needs to travel through the
intestinal system slowly, so if
the gut transit time is less than
twelve hours one is unlikely to
absorb magnesium well.
HOW DOES IT
AFFECT US?
If magnesium is severely
Its a little known fact that after oxygen, water and

basic food, magnesium may be the most importat
element needed for our bodies.
OTHER BENEFITS REPORTED BY THOSE WHO USE TRANSDERMAL APPLICATIONS

OF MAGNESIUM RELATE SPECIFICALLY TO ITS THERAPEUTIC APPLICATION ON
THE SKIN AND ITS DIRECT ABSORPTION INTO THE CELLS, RESULTING IN:
Improved sleep.
Reduced muscle aches, pains, cramping and spasms.
Healthy skin and reduced outbreaks of eczema and psoriasis.
Better relaxation and stress management.
Increased energy levels and improved moods.
Increased athletic performance.
deficient the brain is

particularly affected.
Clouded thinking, confusion,
disorientation, marked
depression and even
hallucinations of delirium
tremens are largely brought
on by a lack of this mineral,
and are easily remedied
when magnesium is given.
Magnesium deficiency
may also be a common
factor associated with insulin
resistance. Many people
have diabetes for about
five years before they show
strong symptoms. By that
time, some people already
have eye, kidney, gum or
nerve damage caused by
the deteriorating condition
of their cells due to insulin
resistance and magnesium
deficiency. Dump mercury
and arsenic into the cocktail
and we soon get diabetes.
Magnesium deficiency
is also at the root of many,
if not all, cardiovascular
problems. According to a
report in the January 2006
issue of the journal Diabetes
Care, magnesium deficiency
is a predictor of diabetes and
heart disease; diabetics need
more magnesium and lose
more magnesium than most
people. In two new studies,
in both men and women,
those who consumed the
most magnesium in their diet
were least likely to develop
type-2 diabetes. Accordingly,

magnesium supplementation
may be the new panacea of
our age.
MAGNESIUM
CHLORIDE
THE MASTER
MAGNESIUM
COMPOUND
Not all types of magnesium

deliver the same
recognisable benefits.
Like other minerals
with nutritional value,
magnesium occurs in various
inorganic and organic forms
in nature. Each form has
varying degrees of efficiency
in human biochemistry.
1. In supplement form,
magnesium oxide, the
most common form of
magnesium sold, has been
shown to have as low as a
4% absorption rate. (Firoz M,
Graber M. Bioavailability of
US commercial magnesium
preparations. Magnesium
Research. 2001; 14: 257-62.)
2. Other forms of
magnesium, especially
naturally occurring
magnesium chloride,
have been demonstrated
to achieve much greater
bioavailability.
Magnesium chloride is
therefore recognised by
many medical professionals
and researchers as the
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36
master magnesium
compound due to its high
potency and efficient
action. Many also advocate
magnesium chloride as
the most effective form of
dietary supplementation
in part due to the vital role
that chloride has in the
production of hydrochloric
acid in the stomach. Some
of us simply do not produce
enough hydrochloric
acid, which can result in a
number of health issues
related to metabolism and
nutrient absorption. These
deficiencies can be due to
various disorders that affect
the stomach, or simply due
to individual differences,
ageing or other unknown
reasons.
Magnesium chlorides
use as part of a magnesium
supplement can help
reduce many of the
potential problems that
could arise from steadily
declining secretions of
gastric acid in the stomach,
thereby enhancing the
absorption and assimilation
of magnesium itself, and
improving overall digestive
efficiency. This also creates
an ideal environment for
the assimilation of other
critical micronutrients that
are important to health,
especially as we age.
THE SOLUTION:
TRANSDERMAL
MAGNESIUM
THERAPY
Transdermal magnesium therapy is a new
form of magnesium supplementation
that is easy, convenient and affordable.
Transdermal or topical magnesium is
particularly helpful for those seeking a
safe method of increasing magnesium
intake beyond what is possible with oral
supplements.
Transdermal magnesium is also an
excellent choice for the many people
suffering with low oral magnesium
tolerance, evidenced by diarrhoea or
other intestinal complaints. BetterYous
transdermal magnesium range, for instance,
has been proven to act faster than oral
supplements alone.
The potency and efficacy of magnesium
chloride is particularly achieved when
applied topically to the skin. Positive reports
from medical professionals and consumers
regarding the health benefits achieved from
using topical magnesium chloride highlight
its convenience and its effectiveness in
addressing a variety of symptoms, including
those related to the skin, muscles and
nervous system.
A small study conducted by Dr Shealy, MD
provides documented research on the effect
of topical magnesium chloride on blood
chemistry. Dr Shealy compared intracellular
magnesium levels of participants before and
after a period of daily application of topical
magnesium, via magnesium baths and the
spray application of magnesium chloride oil.
With 75% of participants showing marked
improvement, Dr Shealy concluded that
the unique properties of supersaturated
magnesium chloride allow it to be absorbed
effectively into the skin, raising intracellular
magnesium levels in the majority of
individuals.
Dr Linda Rapson, who specialises in treating
chronic pain, believes that about 70% of her
patients who complain of muscle pain, cramps
and fatigue are showing signs of magnesium
deficiency. Virtually all of them improve when
I put them on magnesium, says Rapson, who
runs a busy Toronto pain clinic. It may sound
too good to be true, but its a fact.
COVER PROFILE
Mother of two does it all thanks to planning,

preparation and her commitment to health and fitness
WRITTEN BY Pedro Van Gaalen, Managing Editor
PHOTOGRAPHY James Patrick
MEAGHAN
TERZIS
M
eaghan Terzis
resides in
Ontario, Canada
and has always had
a passion for fitness
and health. However, it
wasnt until the birth of
her first child, six years
ago, that she made the
commitment to change
her body and re-prioritise
and redefine what health
and fitness means in her
life. She was determined to
lose her baby weight and
change her life, and she
did just that.
Since then she has
become a proud mother of
two, and has gone to win
two national-level bikini
titles, competing in over
10 bikini shows, including
the Arnold Amateurs. She
has also become a certified
personal trainer and a
published fitness model,
with covers and features in
some of the worlds most
popular female health and
fitness magazines, as well
as many local publications
and newspapers. She is
also the face of FLXyoga,
has made appearances
on various hit television
shows, has filmed workout
DVDs, shot training
manuals and has worked
with various gyms
on major commercial
projects.
With her primary goal of
motivating and teaching
others the true meaning
of living a healthy lifestyle
and finding balance in
all aspects of life, she
continues to find ways
38
to reach and inspire

women all of the world.
She is therefore excited to
finally reach South African
readers with her first local
feature.
PLEASE COULD YOU GIVE
US SOME INSIGHTS INTO
YOUR LIFE, YOUR FAMILY
AND THE THINGS THAT
ARE MOST IMPORTANT
TO YOU?
First and foremost, Im a
proud wife and mother
of two beautiful children.
My daughter is six and
my son is three. Ive been
married for eight years to
the most wonderful man
who is supportive, caring
and loving, not to mention
an amazing father to our
children. My husband
is a family dentist with
a successful practice in
Ontario. Ive been working
in the practice for ten
years as office manager,
but I now work parttime to spend as much
time with my children as
possible. This also gave
me the opportunity to
take care of myself and
focus on my fitness career.
HOW DID YOU GO
ABOUT RECLAIMING
YOUR BODY AFTER TWO
PREGNANCIES?
After my first child I had
put on over 40lbs (18kg).
I was unhappy with how I
looked and felt and I knew
I needed to do something
to turn my life around,
get healthy and get my
body back. I therefore set
Meaghan Terzis graces our cover this issue!
What is your philosophy with regard

to training? Should women focus on
weights or cardio, or a combination
of both?
Im a firm believer in weight training. The more muscle

you have the more fat you burn. When it comes to
training I believe the vast majority of your workout
should be focused on weight training to tone and
tighten muscle. Cardio is also a great way to lose fat, but
I dont think you need to kill yourself doing it. I therefore
advocate high-intensity interval training as you can
reduce your time spent training and still get great results.
WHERE DID YOUR

COMPETITIVE CAREER
PROGRESS TO
FROM THERE?
After competing in my first
competition in 2009 I was hooked. I
loved the rush I got when I stepped
WHAT HAS BEEN

YOUR MOTIVATION
TO SUCCEED IN LIFE,
ON STAGE AND IN
YOUR CAREER?
My biggest motivation is
my children as theyre my
biggest audience. I want
to be the best role model
I can be and instill healthy
lifestyle habits in their lives.
I also want to make my
children proud and want
them to look up to me. I
therefore always strive to
portray a fresh, fun and
healthy fitness image. I
also hope to inspire and
motivate other women
and mothers out there, and
show them that there is a
body after baby, and that
living a healthy, balanced
lifestyle is possible even if
you have kids.
on stage, and that feeling of

accomplishment once I stepped
off. In 2010 I competed in a series
of shows, winning first place and
overalls, which qualified me for
the Canadian Nationals. I placed
in the top five on the biggest
stage in Canada before falling
pregnant for the second time. I
took over a year off to focus on
my family and my new baby,
but once I was physically and
mentally ready I got back on
stage with the goal to compete
at the Canadian Nationals again.
In 2012 I made this dream a
reality, and qualified for the
Arnold Amateurs in the process,
which has been my biggest
competitive accomplishment to
date. I competed with over 60
beautiful women from around
the world and placed in the top
15. I might not have my pro card
yet, but Im extremely proud of
all that Ive accomplished, and
Im humbled by all the amazing
people Ive met along the way.
WHATS YOUR PHILOSOPHY

REGARDING A HEALTHY
AND FITNESS FOCUSED
LIFESTYLE NOW?
Its been a few years since I
last stepped on stage, but I
thank competition prep for
helping me integrate fitness
and health into my everyday
life. Im the healthiest Ive
ever been as I eat clean 90%
of the time, only allowing
myself cheat meals when
necessary. Im also a firm
believer in the philosophy of
everything in moderation.
With the right combination
of proper diet and exercise
Im able to live a very healthy,
balanced lifestyle and keep
my physique in top shape.
HOW DO YOU APPROACH
DIET AND NUTRITION, BOTH
IN TERMS OF YOUR PHYSICAL
DEVELOPMENT AND THAT
OF YOUR CLIENTS?
My diet has evolved
throughout the years. I found
what foods work for me
and my body while eating
to become a competitor
and fitness model. I would
describe my dietary approach
as Paleo as I stick with whole
foods such as fruits,
vegetables, complex
carbs, healthy fats
and lean sources of
protein. I keep
things very
clean by eating
non-processed,
non-GMO and
PHOTO BY PAULA TIZZARD
myself the goal of competing in

a bikini competition and hired
a coach to help me. After a lot
of hard work and discipline, and
the motivation from friends and
family, I lost all the baby weight,
toned my body and stepped
on stage in my first bikini
competition only seven months
after my daughter was born. But
Ill never blame my pregnancies
for changing my body. Instead
Im grateful for the change as
they gave me the determination
to work hard and get in the best
shape of my life. It also showed
me that were all capable of
looking and feeling better than
ever after having children.
eds of your
alance the ne
b
u
yo
do
How
own?
that of your
family with
PHOTO BY PAULA TIZZARD
My family has always

been my number one
priority. From the
moment I wake up to
the moment I go to bed
I make sure everyone is
taken care of. Achieving
this comes down to being
organised and finding
that perfect balance.
Amidst all of this I never
forget about me by
making time for myself
every day. Whether its a
home workout or I take
the kids to the gym with
me, I make sure I get one
hour a day to focus on
my health. Ultimately this
makes me a better wife
and mother.
hormone- and antibiotic-free foods,
and choose organic and local as
much as possible. I eat 5-6 meals a
day, every 2-3 hours. By doing this
I keep my metabolism revved and
my tummy full, leaving no time for
hunger pangs and impulse eating.
As for my clients I recommend
doing the same thing depending on
the person and their goals.
big shoot or competition I will also

use BCAAs and glutamine to help
aid recovery and muscle repair.
WHAT SUPPLEMENTS
DO YOU USE?
I use a whey protein isolate after
workouts and if Im training for a
WHAT, IN YOUR OPINION,

ARE THE MOST IMPORTANT
ELEMENTS FOR A FIT AND
HEALTHY LIFESTYLE FOR
WOMEN, PARTICULARLY MOMS?
Finding balance in all aspects of
life is extremely important. Being
prepared and well organised helps
with this. That means planning
meals and prepping in advance.
Quick facts:
at has a good
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gyms daycar
Waking up earlier or putting aside

time for you during the day to get a
workout in is also really important.
Pick the same time every day and
make it part of your daily routine.
Sleep is also a very important
element; the more sleep the more
capable you are of tackling your day.
WHAT HAS BEEN THE MOST
REWARDING ASPECT OF YOUR
FITNESS JOURNEY SO FAR?
The people I have touched and
inspired. Nothing feels better than
knowing I have helped someone
reach their fitness goals.
WHAT DOES A TYPICAL DAY IN
YOUR LIFE CONSIST OF?
My typical day consist of waking
up at 06h00, before the kids, to
check emails, make lunches and
organise dinner. I make and eat my
breakfast and then, once the kids
are up around 07h00, its all about
them. I get my daughter to school
by 09h00, then my son and I head
to the gym. I work out for an hour
and then we head to the park or a
play date. We aim to be at home for
lunch. When my son naps I do some
work. If I go in to the dental office
its typically in the afternoon, which
is when my son goes to my in-laws.
I pick my daughter up from school
at 16h00 and head home to make
dinner. I then take my daughter
to gymnastics, ballet or musical
theater, or well eat dinner and take

a walk to the park. Once the kids
are asleep its time to put my feet
up and relax, enjoy some peace
and quiet, and spend time with my
husband before calling it a night.
WHAT DO YOU LIKE TO
DO TO RELAX?
I really enjoy yoga. It leaves me
feeling rejuvenated, leaner and
longer, and puts me in a good mood.
WHAT ARE YOUR PLANS
FOR THE FUTURE?
I really enjoy fitness modelling and
being in front of the camera. Im
so fortunate to have had such a
successful fitness modelling carreer
thus far, and as long as I keep living
this lifestyle and maintaining my
physique I dont see any reason to
stop. However, my ultimate goal
is to inspire and motivate through
my writing and images, teaching
women the true meaning of living
a healthy lifestyle and finding
balance in all aspects of life.
40
motivated to make healthier

choices and smarter decisions.
Keep track of your workouts.
Note which days you trained
and what body part, how much
cardio you did and how many
sets and reps you performed. This
will keep you accountable.
Find a workout partner who
has the some goals as you.
This way you can work together
and motivate each other to reach
those goals.
Make a vision board.

Find images and words that
motivate and inspire you and
put together a vision board
that you can look at daily as a
reminder of why you started
this journey.
Drink lots of water to stay
properly hydrated.
Get lots of sleep.
For more info on Meaghan visit:
Meaghan Terzis and Meaghan
Terzis Fitness Model
@meaghanterzis
PHOTO BY JAMES PATRICK
WHAT ARE YOUR TOP TIPS FOR A SPRING-TIME TRANSFORMATION?

I love Spring! It has to be one of
my favourite seasons and it is the
perfect time for a transformation.
After a long winter cooped up
inside theres nothing better
than heading outside and taking
advantage of the warmer weather.
Slap on those running shoes, pull
out that bike and get moving.
My other top tips would be:
Keep a daily food journal. Keep
track of everything you eat during
the day. By doing this youll be
6
RESHAPE
ADD THESE SIMPLE CHANGES
TO YOUR DAILY ROUTINE TO
RESHAPE YOUR BODY
o
t
s
y
a
w
Weight loss is not necessarily synonymous

with a change in body composition. Getting
your body composition to where you want
it is the holy grail of trying to reshape for
that special reunion, beach holiday in a few
months or just to feel sexier. Here are six,
simple and small things that can go a long
way to reshaping your body.
BY DEVLIN BROWN, Deputy Editor
MODELLED BY Sandra Joubert
DRESSED BY www.boostgymwear.co.za
1. GET THE DIET RIGHT
e have all heard it before: no matter

how much exercise you do you cannot
out-train a bad diet. Basically, what this
means is that reshaping your body starts
in the kitchen. This does not mean that you
should starve yourself. On the contrary, if
you follow a good, clean diet you will find
that you eat way more than you thought
you could. Perhaps a better term to use is
eating plan and not a diet, as diet may
have negative connotations.
There are various diets available to
choose from, and each serves a purpose
and has worked for many women.
Two of these include:
Some people use the more common
approach of 5-6 meals a day with low GI
carbohydrates and lean, low-fat portions of
protein and vegetables. With this plan it is
imperative to be in charge of your portion
control. Another easy mistake to make
is going a bit overboard on the snacking
between meals. Remember, too much of a
good thing is also bad.
Others prefer the low-carb, high-fat
approach, which has the potential to deliver
equally impressive results. The key with this
diet is sticking to the plan. Having just a few
extra carbohydrates or some sugar here and
there nullifies the insulin-controlling effects
of the diet. At the recent Discovery Vitality
Summit Prof. Tim Noakes was very strong
about this point. This diet has not been tested
long-term though, and the verdict is out on
the long-term health benefits. Just remember
that fat, while it may make you feel fuller for
longer, is very high in calories. At the end of
the day, reducing calories over an extended
period of time results in weight loss.
42
If you follow a
good, clean diet
you will find
that you eat way
more than you
thought
you could.
2. WEIGHT TRAINING
y now most of our readers

should be over their fear
of lifting weights. Lifting
weights does not make you
big and butch just like that.
If it were that easy every man
who lifted weights would look
like that, and men have far more
testosterone. Lifting weights has
a few benefits for women:
Lifting weights builds lean
muscle. Lean muscle is your
friend and not your enemy.
Muscle is metabolically active
tissue, meaning it uses calories
just to exist. This means that
the more muscle you have the

more fat you burn. In addition to
the fat-burning effects of a raised
metabolism, muscle is what shapes
the body and makes the soughtafter tight curves of the bum and
thighs.
Weight training is hard work and
doing it burns a lot of calories. In
addition, there is a phenomenon
known as Epoc (excess post-
3. METABOLIC CONDITIONING
f you have ever done

boot camp, some
CrossFit classes or highintensity classes in your
gym then chances are you
have experienced this
type of training. Basically
you are doing resistance
exercise (either weights
or bodyweight) for timed
circuits in rapid succession
with little rest. So, for
example, a metabolic
conditioning circuit could
look like this: burpees, TRX
rows, kettlebell swings and
push-ups; each exercise
done for 45 seconds with
a brief 15-second break
while moving to the next
station and then doing the
next exercise. After all four
exercises are completed
there is a longer rest, such
as 90 seconds, before it
all starts again. This is
done four or more times.
The benefits of metabolic
conditioning include the

same benefits of weight
training, plus the added
benefit of the energy
expenditure associated
with cardiovascular
exercise. These sessions
are short and brutal
for working up a sweat
and adding some lean
muscle tissue.
4. CHOOSE WHOLE FOODS
tay away from processed foods. We have

all heard it before and it is the number one
cause of the obesity problem in westernised
societies. These foods are packed with
preservatives, salt, trans fats and sugar. It really is
not worth it. Whether its fast food or processed
meals in the supermarket why undo all your
hard work? Eat whole, and as far as possible,
single-ingredient foods. Fresh meats (such as
beef, chicken, fish), fresh vegetables and fruit,
legumes and seeds, and carbohydrates such as
sweet potatoes and butternut are best. Rice is also
fine. Basically, you want to eat food that is as close
to how it looks when it was harvested.
Lean muscle is your

friend and not your
enemy. Muscle is
metabolically active
tissue, meaning it uses
calories just to exist.
Benefits
of weight
training and
cardiovascular
exercise.
6. BE ACTIVE
osing body fat means that you need

to burn more calories, and specifically
burning these calories at a very low intensity
will mean that you tap into your fat stores.
5. SET GOALS
How do you know which
direction to walk in
when you have no idea
where you are going?
Set both short-term and
long-term goals. This
way you are able to have
small milestones as well
as big ones to aim for.
Most importantly, set
S-M-A-R-T goals.
Specific: Your goals
must be specific to your
needs and desires.
Measurable: Set your
goals so that you can
measure them with
health assessments,
body composition
measurements, scaleweight measurements,
exercise oxygen consumption),

which is better known as the
afterburn effect. It takes energy
(calories burnt) to bring your
body back to a state of rest a
whole host of metabolic actions
need to take place. Once you
have finished the workout you
continue to burn calories for up
to 48-72 hours after the session,
depending on how intense the
session was.
photographs, fitness
levels and strength.
Attainable (actionoriented): Make
educated goals. Do your
research and speak to
a professional. Create
a goal or goals that are
attainable.
Realistic: The goals you
set for yourself should be
realistically attainable in
terms of magnitude, and
your available time and
resources.
Time-bound: Set a
deadline. There is no
better way to defeat
procrastination than by
having a deadline that is
set in stone.
So, how do you do this? You can wake up

very early every day and do an hour of lowintensity cardio like a fitness model. If you
have the lifestyle and time to do this, then
fantastic. However, many of us dont, but
thats no reason to despair. Take the steps
at work, park at the end of the parking lot,
walk the dogs, take the kids to the
park and basically try too be as active
as possible. After all, every little bit
counts. At the end of the day, besides
the benefit of burning a few extra
calories, this kind of habit will add
fitness and vitality to your life that
money just cant buy.
Your goals
must be specific
to your needs
and desires.
WORDS AND IMAGES BY NICK VAN DER LEEK
THE ART OF
BALANCING
WORK,
FITNESS, KIDS
AND HEALTH
FAMILY
FITNESS
MATTERS
ow do you balance
work, fitness, kids and
ensuring a healthy
lifestyle for you and
your family? A common sense
approach, discipline and being
active together works for this
healthy Free State family.
44
Niel Buys, 38, is a successful,

well-built personal trainer at
Virgin Active in Bloemfontein. His
wife Aneeka, 29, is a Mrs South
Africa finalist and is also a trainer
with a physique her female clients
can aspire to. By all accounts they
make a fine couple and they rule
their roost with their own tried

and tested health and fitness
philosophy.
On the surface it looks effortless
to create this image of a healthy
family, but the truth of the
matter is that it takes a lot of
work, planning and dedication
to manage their family life with
their two children, Adam (7) and
Layla (4), and still follow a healthy,
fitness-focused lifestyle.
Firstly, Niel and Aneeka work
hard. Aneeka explains; We both
have clients back to back, and were
fully booked Mondays to Thursday,
from 5am to 5pm. On Friday they
work half days, because, Friday
afternoons are for family time.
They also work Saturday mornings
and put in longer hours than the
average nine-to-fiver.
Aside from their qualifications
and experience, what sets this pair
apart and enables them to live the
health and fitness lifestyle they
advocate to clients is their passion,
work ethic and time management.
With so much going on during
the day we wanted to find out
just how Aneeka finds the time to
On the surface it looks effortless to create this image

of a healthy family, but the truth of the matter is that
it takes a lot of work, planning and dedication to
manage their family life.
prepare healthy meals for her and

her family, and find the time to
train after working 12-hour days.
In addition, considering their
crazy schedule, how does she
and her husband implement the
advice they offer their clients on a
daily basis.
HOW DO YOU MANAGE

YOUR SCHEDULES IN
TERMS OF TAKING THE
KIDS TO SCHOOL?
Theres a saying, it takes a village

to raise a child. Any parent, due
to the demands of everyday
life regardless of the drive that
each of us has to succeed, needs
a bit of help. Although I often
feel guilty that some days I see
my children for the first time
at 6pm in the evening, I know
that its important for them to
see their parents work hard and
be successful at what theyre
passionate about. Thankfully we
have help from two exceptional
women our nanny who sleeps
in, and our au pair, who takes the
children to school and sport, and
also helps with homework. I do,
however, go through everything
that the kids do to stay up to
date.
Children learn not by what you tell them,

but by what you show them.
WHATS YOUR MOTTO AND WHAT TIPS DO
YOU HAVE FOR OTHER FAMILIES?
My tip to other
families is to do
what works for you.
Not everyone can
eat just veggies
every day, but its

important to make
healthier choices
and to work towards
the ultimate goal of
a healthy and active

lifestyle. After all,
we were not made
to be sedentary
creatures.
DO WHAT
WORKS
FOR YOU.
AS A MRS SOUTH
AFRICA FINALIST,
WHAT LESSONS
DID YOU LEARN?
Mrs South Africa has
taught me so much
about myself over
the last six months.
It has been a journey
of self- discovery
and the realisation
of my self-worth.
Im a mixed race
girl who didnt come
out of an affluent
home. But what was
of great importance
to my parents was
that we went to the
very best schools
that they could
afford. Our academic
achievements were
of greater
importance
to them than
having food on
the table. To
someone from
the outside
looking in, it
may seem like my
parents priorities
were not in order,
but they knew
the importance of
equipping us with
the tools and skills
to be successful.
Accordingly I have
made it my goal
to be able to help
women inspire
the generations
after them and
value achievement.
Children learn not
by what you tell
them, but by what
you show them.

Mrs South
Africa has also
pushed me towards
implementing a
project Im involved
in that will change
womens lives and
empower them, not
only as women but
as leaders of their
households and
their community. It
is my ultimate goal
to be able to have
unqualified women
who head their
households receive a
matric qualification,
and pass on the
knowledge they have
received through
skills development
and training to other
women in their
community.
DO YOU AND
YOUR HUSBAND
HAVE A UNIFIED
STRATEGY IN
TERMS OF
DIET, OR DO
YOU DIFFER IN
CERTAIN AREAS?
I have control because I make
the food. Niel makes his own
breakfast a breakfast smoothie
made of oats, whey, peanut
butter, bananas, milk and water.
I usually have oats. We have our
whey shakes as a morning snack,
and Niel has a post-workout
shake. Lunch usually consists of
the easiest meal I can make the
night before roasted chicken
breasts, minute steaks, and
steamed or roasted vegetables.
Stir fry takes a maximum of
20 minutes to make and it
is delicious and satisfying.
Afternoon snacks are usually also
whey shakes, although I often
forget that meal the afternoons
get quite busy. For supper Ive
got to make meals that will suit
the whole family. For example,
the other night we had spaghetti
bolognese, but instead of having
spaghetti I grated some baby
marrow, squeezed over some
lemon juice and put it in the
microwave for a minute. That
was my zucchini spaghetti and I
added bolognese sauce to it.
WHAT WORKS
IN TERMS OF
THE CHILDREN
WHAT DO
YOU PUT IN
THEIR LUNCH
BOXES? DO YOU
THINK BREAD
OR CARBS
IN GENERAL
SHOULD BE
AVOIDED, EVEN
AT THEIR AGE?
46
Its a parents duty
to help
children
make better
choices.
How do you manage

their junk food
indoctrination?
Its not easy as there are
food items that are targeted
specifically at children. We do
indulge, but the occurrences are
few and far between. Were also
usually left feeling quite bloated
and lethargic after takeout, and
my children never finish their
takeout meals.
My children have
scrambled eggs and
a glass of milk for
breakfast every morning.
Do you and your

husband use
supplements?
Yes, we do. Because of the
demands of a 12-13 hour day
we often dont have more
than 15 minutes for a meal,
and also the nutrient quality
of our foods is not what is
was 50 years ago. So it is just
easier for us to supplement.
We take multivitamins, extra
vitamin C and omega- 3
supplements. We both
take pre-workout
supplements and
Niel has post-workout
BCAAs.
(AS VOTED BY YOUR FAMILY)?
Theres a new favourite in our house. Its

very rich, so I can never eat very much of
it, but its delicious! Texan cheese steaks.
COOKING
INSTRUCTIONS:
INGREDIENTS:
600g ribeye steaks marinated for 2 hours

in juice of 1 lemon, zest of 1 lemon, 1
tbsp Worcestershire sauce, pepper, salt
and olive oil to taste.
INSTRUCTIONS:
A kids metabolic rate is obviously a lot higher than an adults. I believe

in allowing them to indulge, but in moderation. Theyre also allowed
treats over weekends. Any child would choose sweets over vegetables,
but its our duty as parents to help our children make better choices.
But we shouldnt decide everything for them, so we allow them a sort of
measured autonomy if that makes sense. The children receive a variety
of options to take to school every day, and no two lunch boxes ever look
the same. Their lunches usually consist of:
A sandwich substitute (Provitas, cracker bread, wraps) with a
protein filling.
A fruit and vegetable (cherry tomatoes, baby carrots, cucumber sticks
and whatever fruit is in season).
A serving of protein (dry wors, biltong).
My children have scrambled eggs and a glass of milk for breakfast every
morning.
Nothing
tastes as
good as
healthy
feels.
WHATS YOUR
FAVOURITE RECIPE
Heat the oven to 200C.

Seal the steaks in a hot pan and allow to
rest on a baking sheet.
In a bowl, mix together 50g grated
cheddar, 50g grated mozzarella and
50g crumbled blue cheese, 2 beaten
eggs, 1 tbsp wholegrain mustard, pepper
and salt.
Place some of the mixture on
top of each steak.
Bake in the oven for 10 minutes and
serve on a bed of wilted baby spinach.
In terms of your clients,

what do you nd they
struggle with, and in what
ways do you encourage
them (what do you keep
nagging them to not do,
and do)?
My job as a personal trainer is to help my
client achieve his or her goals. The most
difficult part I think is motivating them to
push through their sessions and helping
Follow Nick van der Leek on twitter
@HiRezLife
es
s
u
ll
a
c
e
g
a
n
a
al with and m
How to de
H
T
U
R
T
d
r
a
h
e
Th
nyone who
has spent an
appreciable
amount of time
in the gym lifting
weights would
have encountered calluses at
some stage. Its an inevitable part
of weight training, particularly with
complex bar work and intense or
high volume training. This makes
CrossFitters particularly susceptible
to this condition, which can easily
progress to open wounds and
infection if not treated properly. For
the rest of the gym-going health
and fitness community dealing
with and managing calluses can be
easy if you know what to do and
are proactive in your approach.
Calluses typically form on the
palm of your hands, right below

the fingers. The skin in this area
will thicken and then harden
as part of a natural protective
response to the friction caused
during weight training. This
area of the hand is particularly
susceptible as it is padded and the
skin tends to pinch between the
bones of your hand, your fingers
and the bar or handle. The other
area where calluses commonly
occur is on the joints of your
fingers. This is your bodys way
of forming a layer of armour to
protect your hands from tears
and blisters.
If you dont do anything to
manage the callus formation they
can get progressively bigger and
harder, which is when theyre more
likely to tear off during intense
training. If this happens then
they can really become a
recurring nuisance as they can
cause pain and discomfort.
REDUCE CALLUS FORMATION
USE CHALK: The use of lifting chalk during lifts

will help to soak up sweat or any other moisture
that can cause blisters or increase friction
due to the increased movement of the bar or
handle in your hands.
GET A GRIP: Placing the bar or handle at or near
the area of your hand where your fingers meet
the palm can help to minimise the formation
of calluses. This will reduce the amount of skin
that is pinched during lifts. However, this is not
the strongest grip, which is why this technique
should mainly be used during pulling exercises.
WARNING! Never sacrifice a

strong grip during complex lifts
like Olympic lifts or deadlifts, and
overhead presses under heavy loads
for safety and performance reasons.
50
USE GLOVES OR COVERS/PADS:

Gloves or hand covers/pads can
help to minimise the formation
of calluses. However, this is not
a full-proof method as these aids can often
cause friction in other areas. Theyre not the
most hygienic options either as your hands will
sweat more. You also lose that vital connection
with the bar when wearing gloves, and they
can increase the diameter of the bar if theyre
really thick. These factors can all affect your
lifting efficiency and performance.
MANAGING
ALLUSES
While calluse
s are unsight
ly and dont fe
nice to the touc
el
h, if you lift a
lot you dont
want to remov
e them compl
etely as they
actually protec
t your hands fro
m blisters
and tears. Your
best approach
in this
instance is to
manage them
.
The best time
to address the
calluses
on your hands
is towards the
end of a
shower or ba
th as the skin
on your palm
will be soft, su
s
pple and mois
t from the
warm water. Th
is will make it
easier to
manipulate th
e calluses. You
can also soak
your hands in
a bucket of wa
rm
water.
STEP 1: Usin
ga
manicure file,
pedicure
grater, blade or
foot rasp,
file or cut away
most of the
bigger callus.
Be gentle
and dont rem
ove too
much. This ste
p is only
necessary if th
e callus is
quite large. If
it is smaller sta
rt with
step 2.
STEP 2: Use
a pumice stone
to smooth out
skin on your ha
the
nds and reduce
the callus down
to skin level.
STEP 3: Dry
your hands an
d then moistu
them with a su
rise
itable product.
TREATING TO
RN CALLUSE
S
If you rip a ca
llus or bliste
r open its be
cut off the de
st to
ad, loose skin
using sterilise
nail clippers
d
or a blade. Fi
le any excess
away gently wi
skin
th a pumice st
one, clean th
wound and th
e
en let it heal
and harden.
arent able to
If you
stop training
for a few days
to allow this
process to ha
ppen then pu
plaster or tape
t
over the area
to protect it an
consider wear
d
ing gloves or
hand pads wh
training durin
ile
g this time.
LITTLE TRICKS TO KEEP IN MIND WHEN TRYING

TO MAKE HEALTHIER FOOD CHOICES
INFORMED EATING
For most people who want to start eating healthfully, the biggest challenge they face is
choosing the best alternative at the store or in a restaurant. To help you make more informed
decisions when it comes to your diet and the food you feed your family, weve compiled a
comprehensive smart food swap guide.
BREAKFAST
GRAINS
SWAP THAT
Croissants, biscuits, white breads and rolls
Snack crackers
Potato chips and buttered popcorn
White pasta
White rice
Fried rice/mixes and pasta that contain high-fat sauces
All-purpose white flour
GRAINS
FOR THIS
Whole grain breads (such as wheat or rye)
Rye or saltine crackers
Popcorn (unbuttered)
Whole-wheat pasta
Brown rice
Rice or pasta (without egg yolk) with vegetable sauces
100% whole-wheat flour
Whole-grain breads are low in fat, and are high in fibre and complex carbohydrates, which helps you feel fuller for longer.
FRUITS
BREAKFAST
AND VEG
SWAP THAT
Fried vegetables or sweetened vegetables
French fries, hash browns and potato chips
FOR THIS
Raw, steamed, broiled or baked vegetables tossed
with a small amount of olive oil
Baked sweet potatoes
FRUITS AND VEG
Fruits and vegetables are naturally low in fat. They add flavour and variety to your diet and contain plenty of fibre, vitamins
and minerals.
BREAKFAST
MEAT, POULTRY
AND FISH
SWAP THAT
Battered and/or breaded fish, and fish
canned in vegetable oil
Regular ground beef
Lunch meats such as pepperoni or salami
GO FOR
FRESH
FOODS
RATHER
THAN
CANNED
FOODS.
AVOID
BATTERED
FISH AND
CHOOSE
FRESH OR
FROZEN FISH
RATHER.
FOR THIS
Fresh or frozen fish, or fish canned
in water/brine
Lean or extra-lean ground beef
Lean meats such as turkey or chicken
MEAT, POULTRY AND FISH
Baking, grilling and roasting are the healthiest ways to prepare meat. Lean cuts can be pan-grilled or stir-fried.
BREAKFAST
DAIRY
Say YES
to hard
cheeses
SWAP THAT
Sweetened low-fat or fat-free yoghurt
Regular processed cheese
Sweetened low-fat or fat-free drinking milk or milkshakes
FOR THIS
Greek yoghurt
Hard cheeses
Whey shake made with water
DAIRY
Plain (unsweetened and not flavoured) non-fat yoghurt can replace sour cream and full
cream in many recipes.
Say YES
to butter
FATS, BREAKFAST
OILS AND SWEETS
SWAP THAT
Shortening or margarine
Regular salad dressing
Using fat (including butter) to grease pan
FOR THIS
Butter
Olive, soybean and canola oils
Non-stick cooking spray
FATS, OILS AND SWEETS
Sugar-sweetened drinks, including fruit juice, soft drinks, sports drinks, energy drinks
and sweetened iced tea, can add unwanted sugar and calories to your diet. Substitute
those with water, unsweetened tea or natural supplements.
YOU LOOK SO GOOD BECAUSE YOU EAT SO GOOD!
52
Try baked
sweet
potato with
cinnamon.
Tired of your
routine and not
feeling motivated?
BY JULIA LAMBERTI
IT HAS HAPPENED TO MOST

OF US WE HIT THE GYM
AND ANTICIPATE A GREAT
WORKOUT, ONLY TO FIND
THAT WE FEEL WEAK AND ARE
UNABLE TO PERFORM AT THE
LEVEL WE WANTED TO. HERE
ARE 10 REASONS FOR YOUR
LACKLUSTRE WORKOUT ...
10
WORKOUT
reasons
your
WEAK
feels
#1 YOU FAILED TO FUEL YOUR BODY

Without fuelling your
body with the right
foods a high-intensity
workout will fail to get
past the warm-up stage.
You should ideally eat
something balanced and
healthy, a minimum of
90 minutes before your
workout. Great preworkout meals should
contain a source of
complex carbohydrates
and protein, recommends
Lila Bruk, dietician at
Lila Bruk & Associates in
Johannesburg. Complex
carbohydrates deliver a
steady stream of energy
to the body, which keeps
you feeling stronger for
54
longer. Your pre-workout

meal should contain
around 20-40g of complex
carbohydrates garnered from
healthy sources like carrots,
sweet potatoes, beans,
whole grains and fruit like
antioxidant-rich dark berries
and potassium-packed
bananas. It is also imperative
that you eat protein before
any physical activity because
it can help reduce muscle
damage, stimulate muscle
growth and speed recovery.
A small portion of
monounsaturated fat
(found in foods like nuts,
avocados and olive oil) can
also be consumed before a
workout because healthy fats
provide energy and play

a crucial role in boosting
immunity, maintaining
cardiovascular health, and
hormone restoration. A
quarter cup of blueberries
mixed with half a cup of
Greek yoghurt or a hardboiled egg with an apple
are smart pre-workout
meals. Other good preworkout meal options
include chicken and
brown rice, tuna salad, or
goats cheese in a sweet
potato, adds Lila. Lastly,
use a recovery shake to
help your body recover
from your workout, so you
can perform optimally at
your next session.
#2 YOURE OVERTRAINED
solid workout can certainly give you an energy boost, but exercising too much can
have the opposite effect on the body. Life stress and excessive training without adequate
periodisation and progressive overload can negatively impact your performance. Pushing your
body too hard will not only lead to poor workout performance and injury but also to an increase
in the bodys production of cortisol. Chronically elevated cortisol levels can, in turn, cause sleep
disturbances, digestive issues, depression, memory impairment and weight gain. So listen to your
body and include rest days into your workout schedule to ensure a stronger performance every
time you hit that gym.
#3 YOUR HORMONES ARE

WREAKING HAVOC
id you know that a hormonal

imbalance can leave you feeling
exhausted and increase your risk of
injury while working out? For instance,
changes in progesterone and oestrogen
levels in the seven to 10 days leading up
to your period can cause symptoms like
bloating, mood swings, headaches, breast
tenderness and fatigue in some women.
This may explain why you feel sluggish
while exercising at certain times of the
month. In addition, research suggests that
hormonal shifts can affect the order and
timing in which your muscles contract,
which may increase the risk of injury in
women during different phases of their
menstrual cycle. Manage this hormonal
havoc by being especially cautious when
exercising in the days leading up to and
during menstruation, and ensure that you
stay hydrated, stay away from alcohol and
caffeine, and eat balanced mini-meals
every 3-4 hours. However, it is also crucial
that you continue working out, even if
you feel exhausted, because exercise can
help to alleviate the symptoms of PMS and
hormone fluctuations.
#4 YOU HAVE AN
IRON DEFICIENCY
oure bound to feel weak and

sluggish if your blood isnt
transporting enough oxygen throughout
your body, and iron is an essential
mineral in this process. It should therefore
come as no surprise that your workout will
lack oomph if your body is deficient in iron.
If you suffer from consistently low energy
levels check your iron levels, advises Lila.
Iron-deficiency anaemia can affect your
exercise performance and lead to feelings of
weakness during a workout. This is because
low iron levels force your system to work
harder to get the energy it needs, which
can leave you feeling tired, weak, irritable
and unfocused. Women who endure heavy
periods are especially at risk for low iron
levels. Include plenty of iron-rich foods like
lean red meat, liver, oysters, beans, spinach
and broccoli in your diet to boost iron levels
and help you perform at your best, both in
and out of the gym.
#5 YOUR ROUTINE
BORES YOU
f youre not challenging yourself, trying

new exercise routines and generally
switching things up in the gym, is it
turn page
D
#6 YOU SKIMPE
E
EY
TU
ON SH
failed to get
ost adults
enough rest the
require
of
night before,
um
im
a min
its perhaps
seven hours of
n
tio
nc
wiser to skip
fu
sleep to
that intense
properly.
gym session
ng
Not getti
n
ca
t
and rather opt
res
gh
ou
en
ise
erc
for some lighter
ex
diminish
,
exercise. Ensure
on
ati
tiv
mo
y
erg
that you get 7-9
decrease en
de
pe
im
hours of sleep
d
an
levels
y
ilit
that night and
the bodys ab
m
fro
then hit your
er
ov
to rec
planned gym
exercise. If your
g
lin
fee
workout feeling
is
ut
worko
stronger the
weak and you
u
yo
next day.
at
know th
Get enough
sleep! Your
muscles
need to
recover.
#7 -YOU ARE NOT HYDRATED ENOUGH
weak or sluggish workout can also
be caused by dehydration, and even

mild dehydration can dramatically affect
your performance, explains Lila. In fact, exercise
performance can be impaired when a person is
dehydrated by as little as 2% of their body weight. The
reasons why insufficient hydration can negatively affect your
workout include: a reduction in blood volume, decreased
blood flow to the skin, sweat impairment, increased body heat
and an increase in the rate of muscle glycogen use. Ensure that
you drink around 2-3 litres of water throughout the day and
sip water regularly during a lacklustre exercise session to help
boost energy levels.
Eat regularly
throughout the day to
prevent sugar spikes
and energy dips.
any wonder that you lack energy or

inspiration during your sessions?
Its essential that you avoid falling into a
workout rut because this will diminish your
results, which can negatively impact on
your motivation levels. Keep exploring new
fitness ideas and consult a personal trainer
if you require expert guidance on how to
rev up your exercise routine.
#8 YOURE STRESSED
tress can distract your mind,

overwhelm your body and
completely derail your fitness and
weight-loss goals in the process. Whether
your mind is besieged with thoughts of an
impending deadline, relationship drama
or family pressures youll feel fatigued,
and a loss of strength often accompanies
stressful situations. In fact, research
suggests that mental stress can activate
the same part in the brain triggered during
muscle contractions. This stress can also
negatively impact on your recovery, which
can lead to symptoms associated with
overtraining.
#9 YOU NEED MAGNESIUM
ow magnesium levels can cause

symptoms similar to chronic fatigue
syndrome. This nutrient can become
depleted through poor diets that are
rich in processed foods, sugar and
caffeine. Excessive alcohol intake, using
oral contraceptives and taking certain
medications can also lower magnesium
levels in the body. Women should consume
310-320mg of magnesium daily, which
can be achieved by increasing your intake
of brown rice, lentils, oatmeal, Brazil nuts,
bananas, spinach and tuna. Plain yoghurt,
broccoli, corn, beans and enriched cereals
are also rich in this nutrient.
56
Even the fittest women have off days at the gym, so try not be
too hard on yourself when this happens. The important thing
is that you recognise the reasons behind your less-than-stellar
physical performance and ensure that you give your body what
it needs to feel strong and vital once again.
#10 YOU INDULGED IN SUGAR OR CAFFEINE
any people mistakenly think that reaching for sugar
or caffeine (or both) will boost their energy levels

pre-workout. However, this strategy can backfire and leave you
feeling totally drained and fatigued as both cause your blood
sugar levels to fluctuate and spike. Cut down on caffeine and
completely avoid sugar for peak physical performance before,
during and after your workout. Also, eat regularly throughout the
day to prevent blood sugar spikes and energy dips, advises Lila.
WHETHER IT IS
SOME FORM OF
GYMNASTICS, BASIC BODYWEIGHT
TRAINING, CALISTHENICS OR
CROSSFIT WODS,
COMBINING YOUR
BODYS WEIGHT AND
GRAVITY REMAINS
ONE OF THE MOST
EFFECTIVE WAYS TO
BUILD ATTRACTIVE,
SHAPELY MUSCLE,
IMPROVE STRENGTH
AND ENDURANCE,
ENHANCE MOBILITY
AND IMPROVE YOUR
CORE STRENGTH.
HE LIST AND COMBINATIONS OF BODYWEIGHT

EXERCISES IS EXTENSIVE,
AND EXTENDS A LOT FURTHER
THAN THE BASIC PUSH-UPS, PULL
UPS AND BODYWEIGHT LUNGES
AND SQUATS MOST OF US DO AT
THE GYM. When you start to add in
moves like pistol squats (one-legged
squats), L-sits, planches, muscle ups,
front levers, back levers, and a variety
of bar and ring work youre able to
create an advanced workout that can
act as a muscle building, fat burning
and cardio boosting workout, all in
one. This type of training also takes
muscular endurance to another level,
and also improves balance, agility
and coordination.
Incorporating calisthenics and
gymnastics into your regular training
programme also has great application for everyday life, as well as other
areas of your training. In other words,
bodyweight training, when done
properly, is a powerful and effective
form of functional training. This form
of training is also highly specific with
applications in sporting codes such
as Parkour, dancing, obstacle course

racing and rock climbing, as well as
the competitive sport of calisthenics.
Due to all of these benefits calisthenics and bodyweight training
has now hit the mainstream, driven
largely by popular training concepts
like CrossFit, street workouts and
urban and outdoor fitness programmes. In fact, the demand has
precipitated the inclusion of new
training equipment in commercial
gyms that facilitates bodyweight
and gymnastic-style training huge
rigs with bars and TRX suspension
training facilities. It has also spawned
new concepts like Crossnastix a
new form of training where CrossFit
meets gymnastics.
According to Marijke Coetzee, the
gymnastics coach at CrossFit Platinum, who developed the concept
of Crossnastix, the idea started as
a pilot programme to improve the
lack of pure core and gymnastic-type
strength (own body-weight skills,
shoulder girdle and hip control) in
the general CrossFit community, and
improve the efficiency and technique
of the elite CrossFitters who train at

the box.
By improving pure core strength,
as well as gymnastics strength, and
combining this with traditional
gymnastics technique training we
improve the efficiency of CrossFit
gymnastics, she explains. We
also find that many CrossFitters
carry mobility issues, which impairs
overhead and bar movements. We
therefore structured this programme
to help improve mobility, which
carried across into all gymnastic and
overhead lifting movements.
Coetzee explains that this programme translates into performance
gains as athletes improve their body
position while lifting, enhancing
power output and creating a more
efficient transfer of energy and
movement from their core to their
extremities in all movements. The
increased strength, mobility and
movement efficiency were able
to create through Crossnastix also
makes lifting safer for athletes, and
aids with injury prevention during
high intensity CrossFit WODs.
Y
D
O
B GHT
I
E
W
0
.
2
G
N
I
N
I
TRA
58
BY DEVLIN BROWN & MARIJKE COETZEE,

Gymnastics coach at CrossFit Platinum
WORKOUT PERFORMED BY Marijke Coetzee
SHOT ON LOCATION AT CrossFit Double Platinum
PHOTOGRAPHED BY Cindy Ellis
EFFECTIVE WAYS TO BUILD

ATTRACTIVE, SHAPELY MUSCLE WHILST IMPROVING
STRENGTH AND ENDURANCE...
WELCOME
TO THE
NEXT
LEVEL
GETTING STARTED
As with any new form of training it

is important to learn and master
proper technique on the basic moves
before progressing to the more
complex intermediate and advanced
moves. To ensure a safe progression
and an enjoyable experience, Fitness
magazine has included a introductory Crossnastix programme,
designed by Coach Coetzee, where
beginners can learn the basic
progressions of common bodyweight
and calisthenics moves.
BASIC MOVES:
L-sit
Pull-up
Handstand
Squat jump
MASTERING
the L-sit
Coach Coetzee
says: Generally
people, CrossFitters
included, struggle
with the L-sit position
because of a lack of activation and strength
of the lower core muscles. To compensate for
this the hip flexors and
quadriceps are often
used to hold the legs
up into the L-position.
Bracing of the upper

abdominal muscles
and splinting of the
diaphragm (holding
your breath) is also
used to try and endure
the position. While
this will help you hold
the position, it wont
necessarily help you to
strengthen your core
for functional training.
This means decreased
maximum loads will

be achieved in all lifts,
squats and, above all,
other bodyweight
movements. If your
lower core muscles
do not engage then
the core-to-extremity
system fails, diminishing muscle endurance
and making execution
of all movements uncoordinated at best.
INTERMEDIATE: L-SIT LIFT ON FLOOR
How to do it: Position your body in the same way

you would for a heel lift L-sit. Lift your heels off
the ground before attempting to lift the rest of
your body by pushing through your arms into an
L-sit position. Progression: Perform an L-sit on
weight plates or parallel bars.
BEGINNER: HEEL LIFT ON

FLOOR L-SIT
How to do it: Sit in an L-sit

position, legs outstretched
and spine straight. Place your
hands next to your knees on the
outside of your legs. Engage
the lower abdominal muscles
by rolling the pelvis backward
(pulling the navel toward the
spine without holding your
breath). Attempt to lift your
feet off the ground by pushing
through the arms and using
the abdominals to bring the
legs toward your chest and
control the movement. Perform
repetitions or a max hold.
Progression: Perform a
straddle position heel lift as
described above, but with your
legs straddled and your hands
on the inside of the legs at knee
level.
ADVANCED: L-SIT HANG
How to do it: From the deadhang position on the bar, with

shoulders engaged, use your
abdominal muscles to bring
your legs into the L-sit position
(your knees have to be raised
higher than the hip crease).
Progression: Perform an L-sit

pull up staying in the L-hang
position explained previously.
Pull up until your chin is over
the bar.
MASTERING
the pull-up
BEGINNER:
BEHIND THE NECK
RING ROWS
How to do it: Sit on your

haunches with rings at armslength above your head and
shoulder-width apart. Pull
yourself up keeping your
elbows to the side, palms
facing forward and arms
behind your head.
Progression: From under a

bar, stand on a box and pull
up until the bar is behind your
neck. Keep looking up and
push the chest out. Hold this
position for as long as possible.
Control the movement as you
come back down to the box.
Coach Coetzee says:

The execution of the
traditional pull-up is often
difficult for women as they
dont develop the necessary muscles (lats, lateral
and posterior deltoids, and
biceps) in the same way men
do. For this reason behind
the neck pull-ups are best
to strengthen the back and
posterior shoulder muscles.
Using these muscles in the
pull-up will decrease the

formation of bad habits like
the rounded pull, where
athletes usually rely on only
their biceps. It also teaches
lifters to open up their chest
and utilise the back muscles
properly. This makes learning and executing pull-up
variations like chest-to-bar
pull-ups, butterfly pull-ups
and bar and ring muscle ups
easier.
INTERMEDIATE:
BEHIND THE NECK
PULL-UP (BAR OR
RINGS)
How to do it: From a dead

hang position with your
shoulder girdle and core
activated, pull up to behind
the neck. Do not kip to pull
yourself up.
Progression: Perform ring

pull-ups to behind the neck.
ADVANCED: WEIGHTED BEHIND THE NECK PULL-UPS
How to do it: Perform in the same way as the intermediate

description, but with a weighted vest. It can be performed on bar or
rings. Progression: Perform a bar or ring muscle up by executing
a chest-to-bar pull-up into an open chest position, before folding

over into the bar or through the rings to complete the above-the-bar
movement. This is known as a muscle up.
61
MASTERING
the handstand
Coach Coetzee
says: Most people,
CrossFitters included,
lack shoulder girdle
strength, mobility and
control, which makes
complex movements
like the handstand
very challenging.
The handstand also
requires full activation
of your core muscles
to keep the spine
aligned for balance.
The core also functions
as a power generator
in the bottom of the
handstand push-up
position, generating
force through the core
to the shoulder girdle
to return to the handstand position. Moving
through basic progressions to strengthen the
shoulder girdle and
core simultaneously
will make manoeuvring
within the handstand
position possible.
INTERMEDIATE: WALL WALKS
How to do it: Set up as for a planche with your feet

facing the wall. Planche forward, keeping your body
stable as you walk up the wall using small steps until
you reach the full handstand position. Your stomach
should be touching the wall.
Progression: Get into position for a wall walk.

When you reach the full handstand position push your
shoulders towards the wall and your body upward.
Place your nose against the wall as you move your body
away from the wall as far as possible.
ADVANCED:
HANDSTAND HOLD
How to do it: Facing the wall, kick

up into a handstand. Only your heels
should be touching the wall. Hold this
position for as long as possible or try
to move your heels off of the wall into a
free-standing handstand.
BEGINNER: PLANCHE
How to do it: In a push-up position, with

your shoulder girdle activated and spine
in alignment, drag your toes forward and
backwards by pushing down into the floor
though your shoulders and palms.
Progression: With a partner move into

and out of the planche position increasing
the angle as you get stronger. This is known
as a wheelbarrow planche.
62
Progression: Set up into a

handstand hold position. Shift your
bodyweight onto one arm while
keeping your body and core tight.
Push your body upwards through
your shoulder and palm. Lift the
opposite hand off the floor for as long
as possible. Repeat on the other arm.
MASTERING
the squat
jump
Coach Coetzee says: Plyometric skills are essential for
explosive force during lifts, as well as for speed during workouts
and general muscular endurance. The squat jump utilises larger
muscle groups like the glutes, hamstrings and back muscles,
which are important for explosive power, improved running efficiency, as well as strength in the bottom of the squat position.
ADVANCED: BOX TO BOX JUMP
How to do it: Line up two boxes with a 50cm gap between each
box. Jump down from one box onto the floor. Immediately perform
a squat jump onto the next box, landing into and jumping out of a
squat each time.
Gymnastic-type
exercises requiring physical
strength, flexibility, power,
agility, coordination, grace,
balance and
control
BEGINNER: SQUAT JUMP
How to do it: Keeping your

core activated (lumbar curve
straightened), your weight on your
heels and your knees out, squat
down (past 90 degrees) with your
arms outstretched. Push your arms
down towards the floor to initiate
the jumping motion. Jump straight
up keeping your spine, hips and
knees in a straight line. Land back
into squat position and repeat.
INTERMEDIATE:
SQUAT TO BOX JUMP
How to do it: In front of a

box perform a squat jump
as described. Jump onto the
box, landing on the top of the
box in a squat position.
Progression: Jump on to
and off of the box landing in
to and jumping out of a squat
each time.
63
HOW TO
DO THEM
the workout...
Vertical Pull
Horizontal Push
Horizontal Pull
Core
Vertical Push
Legs
One-and-a-half pull ups

Raised parallel row
Handstand press
Three point push-ups

Toes to bar
One-and-a-half
pull ups
Grasp the bar with
both hands and perform a normal pull
up from a dead hang.
Lower yourself back
down in a controlled
manner, but only
halfway. Perform
another pull up and
then lower yourself
down completely to
complete one rep.
A stable and active core is the key to

moving safely, effectively and maximising force production through any
type of movement or lift.
Pistol squat
Raised parallel row

Place your feet on a raised surface so
that when you grip the handles and hang
with straight arms youre parallel to the
floor. Engage your lats and retract your
shoulders keep this tension throughout the move. Like the standing row, flex
your arms until your chest is between the
handles. The same applies with the various grips. Return to the starting position
to complete one rep.
64
Three point push-up

From a standard braced push-up position lift one leg off the floor, keeping
your back straight and core engaged. Perform one set of push ups with
your one leg raised and then perform the next with the other leg raised. You
can make the exercise more challenging and engage more core stabilisers
by placing your hands close together.
Gymnastic
movements
generate
force from
the core
through to
the shoulder
girdle or pelvis, which
leads to power output in
the extremities. By activating and
strengthening the core
the spine is
in an optimal position
to transmit
force to the
primary muscles of the
shoulders
and hips.
66
Handstand press
To perform the press get into a
free handstand position or perform a wall handstand then flex
your arms and lower your head
to the ground. Extend your arms
and push yourself back up into a
handstand, and repeat.
CrossFit-gymnastics is a set of
compound complex movements done
mostly at speed and for maximum
reps/distance with little regard for
technique and control, as long as it
seems efficient.
Pistol squat
Stabilise your ankle and keep tension throughout
your body in this move. Place one leg straight out
in front of you while squatting down with the other.
Press back with your hips and squat all the way
down so that your glutes reach the Achilles of the
bent leg at the bottom of the movement. Drive up,
pressing your flat foot into the ground and extending
the weighted leg to return to the upright position.
Toes-to-bar
Hang under a bar with a medium overhand grip.
Keep your shoulders down, engage your core and
keep your body still no swaying or kipping. Raise
your straight legs up until they touch, or go past
the bar you are holding onto. Lower your legs in a
slow, controlled manner to a dead, still hang.
get it online
NEVER MISS AN ISSUE read it anytime, anywhere...
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p youese
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in
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core- scle-build t
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move
PHOTOGRAPHY BY Cindy Ellis | SHOT AT The Yard Athletic

www.theyardathletic.com | MODELLED BY Natasha Stevens
DRESSED BY Oi Active | www.mdea.co.za
CORE
THE MORE-THAN-JUST
THAN-JUST
WORKOUT
Sorry ladies, crunches
aint gonna cut it if you
want to develop serious
core strength!
SO WHY NOT BURN MORE CALORIES AND GET A HEADTO-TOE WORKOUT WHILE IMPROVING YOUR CORE
STRENGTH WITH MULTI-JOINT (COMPOUND) EXERCISES?
THEY ENGAGE YOUR ENTIRE CORE ABDOMINALS AND
STABILISING MUSCLES AS WELL AS THE MAJOR
MUSCLES OF YOUR CHEST, BACK AND LEGS.
Youll also get a great
aerobic workout by
structuring your workout
in a circuit fashion. If your
rest periods are kept short
enough and you train
70
with the correct intensity

youll burn a considerable
number of calories in
one workout, while
strengthening and toning
your body at the same time.
Eating tips
Strengthen your core
What you do in the

kitchen can really
make or break your
efforts in the gym.
SIMPLY INCLUDE ANY ONE OF OUR

TRAINING SPLITS IN YOUR CURRENT
ROUTINE TO MIX IT UP AND ENJOY ALL
THESE BENEFITS.
workout 1
EXERCISE
workout 2
REPS
EXERCISE
REPS
A Barbell squats
12
A Goblet squats
15
B Single-leg
15 per side
B Renegade rows
12
15
10
Romanian
deadlifts
Kneeling
shoulder
presses
D TRX push-up
pikes
12-15
TRX rows
D Assisted band
pull-ups
per side
KEEP IT NATURAL AND AVOID

PROCESSED FOOD.
STAY AWAY FROM SUGAR AND
REFINED CARBS.
EAT GOOD, CLEAN SOURCES OF
PROTEIN, SUCH AS LEAN BEEF,
CHICKEN AND FISH.
EAT 5 OR 6 SMALLER MEALS A DAY.
15
KEEP YOUR CORE TIGHT

WHILE PERFORMING THE
SQUAT. FACE FORWARD
AND KEEP YOUR CHEST UP
THROUGHOUT THE MOVE.
HEALTHY FOOD
DOES NOT HAVE
TO BE BORING.
FIND HEALTHY TIPS
ONLINE TO MAKE
TASTY FOOD THATS
ALSO HEALTHY FOOD.
Kick temptation to the curb.

Remove all sweets and sugarpacked items from your house.
Shop around the perimeter
of the store. Buy good, whole,
unprocessed food.
Barbell squat
TIP: Allow your

knees to track
in the same
direction as
your toes.
Few exercises work as many

muscles as squats do. This gives
you a better overall workout and
builds muscle that helps to burn
more fat.
How to do it: Stand with your feet
flat, slightly wider than shoulderwidth apart, with the bar across your
upper back. Lower yourself by dropping your bum down and back, and
pushing your knees outward. Your
upper legs should at least be parallel
to the floor. Ensure that your knees
dont extend over your toes. Push
back up through your heels while
blast fat...
AND GET STRONG AT THE SAME TIME
Single-leg Romanian deadlift

This is your move
for building hip
and core strength
and, perhaps most
importantly, making
your butt look great.
How to do it: Holding
a kettlebell, stand
with a neutral
spine. Place all of
TIP: Hold your
weight in the
hand opposite
to your stance
leg. You can use
a kettlebell or
dumbbell for
this exercise.
72
maintaining a neutral
spine. Contract
your hamstrings
and glutes to return
to the starting
position. Perform all
the allocated reps
with the first leg,
then repeat on the
opposite leg.
GAIN MUSCLE
ONE OF THE MOST TIME-EFFICIENT

WAYS TO BURN MORE CALORIES IS
TO GAIN MORE MUSCLE!
A RECENT STUDY
REPORTED THAT
PEOPLE WHO
DO STRENGTH
TRAINING ON
A REGULAR
BASIS ARE
LESS LIKELY TO
SUFFER FROM
DEPRESSION.
your bodyweight
on one leg with
your opposite arm
reaching out. Bend
at the hip, reaching
for the ground with
the arm holding the
weight. Push your
hips back and go as
low as you can while
SEPTEMBER- OCTOBER 2014 | www.fitnessmag.co.za
Kneeling shoulder press
With a definite core component, this overhead

press targets your abdominals and shoulders in
one move.
How to do it: While holding dumbbells in either
hand, kneel on the ground. Keep your back
straight and your head and chest up as you bring
the dumbbells up to your shoulders. Press the
dumbbells directly overhead. Dont lock out your
elbows at the top. Return the weights to the
starting position.
TIP: You
will need to
squeeze your
core here to
stop yourself
from leaning
forward.
Perfo
rm
exerc weight
ises i
a
manncontrolledn
e
momr, avoidin
g
entu
Rea
m
the t lly focus .
arge
o
t are n
as.
KEEP YOUR
ELBOWS
TUCKED IN TO
YOUR SIDES
THROUGHOUT
THE ENTIRE
MOVEMENT.
xxxxx
xxxxx
A
TRX push-up
pikes
Suspension exercises with

elevated feet are excellent
for lower abdominal
strength development.
How to do it: Place your
feet, toes-first, into the foot
cradles of a suspended
TRX. Place your body in a
suspended plank position,
with a flat back and hips that
arent sagging. Perform a
push-up before raising your
hips up by bending at the
waist to perform a pike. Keep
your legs straight and your
feet together during this
movement. Return to the
starting plank position.
KEEP YOUR BODY STRAIGHT

THROUGHOUT AVOID THE
TEMPTATION TO LET THE HIPS FALL
BACKWARDS OR PUSH FORWARDS.
TRX
ROW
This move is ideal for a double

whammy of upper back
strength and some serious core
strength development.
How to do it: Face the TRX anchor
point, holding the straps with
a neutral grip, with your palms
facing each other. With your arms
fully extended, slowly walk your

way down so your body forms
a 45-degree angle to the floor.
Contract your lats to pull yourself
up until the handles are next to
your chest and are touching your
rib cage. Slowly lower yourself to
the starting position.
Goblet squats
Squats weighted to the front

produce better core activation.
How to do it: Position your feet
shoulder-width apart with your toes
pointing slightly outward. Hold a
kettlebell or dumbbell to your front.
Lower your body down by flexing
your hips and knees and pushing

your bum back. Push the knees out,
but ensure that they dont extend
over your toes. Keep your weight
on your heels and keep your chest
up. Return to starting position by
B
NOTE: DONT
REST THE WEIGHT
ON YOUR CHEST.
HOLD IT SLIGHTLY
TO THE FRONT.
A
FOCUS ON NOT
SWINGING THE
MOVEMENT SHOULD
BE CONTROLLED.
ASSISTED BAND PULL-UP

Renegade rows
Unilateral strength moves
place an emphasis on the
transverse abdominals and
engage your core muscles
throughout the exercise.
How to do it: Hold dumbbells
in each hand. Drop down into a
push-up position. Balance your
body with your hands and the
dumbbells on the ground. Slowly
lift one dumbbell upwards
and perform a dumbbell row.
Squeeze your shoulder blades
together at the top of the movement. Return the weight to the
mat before executing the rowing
movement with the other arm.
GO DOWN AS LOW AS YOU

CAN WHILE MAINTAINING
A STRAIGHT BACK. DO NOT
LEAN FORWARD OR ON
YOUR THIGHS.
than shoulder-width apart. Hang

under the bar by supporting
your weight with your arms
and shoulders fully extended
and your knees bent. Pull your
body upwards until your chin is
above the bar. Lower your body
back down until your arms and
shoulders are fully extended.
Form tip: When you raise one arm you will have removed one point of
support in the plank. Keep your core braced throughout and do not
swing your body from side to side.
74
Pull-ups do a great job of

targeting the back, shoulders
and biceps in one move.
How to do it: Attach a resistance
band to your pull-up bar. Loop
it around your knee before
grasping the bar with a neutral
or overhand grip, with your
hands positioned slighter wider
PRODUCT REVIEW
REVIEW BY Angie Snyman, WBFF Pro
The summer season is well on its way and were all looking for the tools
to help us get in the best shape and keep that fat off! Everyone is looking
for the secret to lasting weight control and with the right guidance and
the correct supplementation, you will edge closer to that goal! Here is my
three-step strategy.
Phedra-Cut LIPO XT
I like to stay lean all year around, but were all faced with times when
we can sharpen our conditioning and really improve our physiques.
This is perhaps that time of year where I see
a lot more people getting to the gym in the
mornings, trying to shake off that extra body
fat gained over winter. Besides increasing the
amount of training performed and revisiting
your basic dietary approach, including PhedraCut LIPO XT can be a huge help in getting you
closer to your goals. Its a simple serving of 2
capsules, twice daily prior to your meals (before

breakfast and before lunch), and its formulated
to include caffeine, Raspberry Ketone, Green
Coffee Bean extract, as well as a host of other
safe and beneficial ingredients! Its on the top of
my supplement list every month!
CLA 1000
CLA (Conjugated Linoleic Acid) is an all-year-round go-to product in

my supplement basket.
Im cautious of where I source my dietary
proteins from and I always go with free-range
and grass-fed sources because of the increased
CLA saturation in the meat, but I cannot get
the levels of CLA required through foods alone.
USN CLA 1000 provides the correct isomer ratios
to help keep me lean, so I ensure that I take 2
capsules around my main meal times. My diet
is really on point and I have to be very cautious

of what I eat, when I eat and how often I eat
throughout the day. The fact that I take CLA
regularly really helps to keep me committed to
my plan, keeping me leaner and feeling healthy
and happy! USN CLA 1000 is a game changer!
Diet Fuel Ultralean
Nothing beats consistency.
This means that you want a product that

not only tastes great and remains enjoyable,
but it also needs to tick all of the right boxes
with regard to the protein content, low-GI
carbohydrates, fibre and added ingredients like
HCA (Garcinia Cambogia), N-Acetyl L-Carnitine
and Chromium. As Im writing this, I am in the
final phase of preparation for my WBFF Worlds
debut in Las Vegas, and USN Diet Fuel Ultralean
has been a lifesaver in helping me manage my
appetite, hit my macronutrient numbers and

keeping me fuelled for the recovery process after
every workout! I use it as a mid-morning and
mid-afternoon snack when Im on the go and I
cannot make time to prepare a solid meal. With
25g of protein and just enough carbs to keep me
feeling full, nothing could be easier to prepare,
and it tastes fantastic!
ellissa
ED BY M
llis
MODELL
Y Cindy E
B
RAPHY
PHOTOG
N
O
T
D
N
A
SHAPE RMS
SEX Y A
er
ess winn
ce of Fitn
3 USN Fa
n, 201
Nicholso
Mellissa Nicholson is the USN Face of Fitness

winner for 2013 and graced our January/
February issue of fitness magazine
@MellissaNichol1
Jiggly arms, chicken wings, bingo wings, bat wings call them what
you will, but the back of the upper arm is an area most women have
issues with. It is one of three areas where body fat is preferentially
stored in females in addition to the thighs and hips which makes it
one of those troublesome problem areas all women want to target.
BYE BYE
BINGO
WINGS
hile spot reduction

is largely
ineffective at
targeting fat stores,
isolating your triceps help to firm
and tone the area, creating sexy,
attractive, shapely muscle that
becomes visible once fat loss
occurs by following a suitable

calorie-controlled diet and
supplement regimen.
The fact that jiggly underarms
are so prevalent among women
prompted the American Council
on Exercise (ACE) to sponsor a
female-only study in 2011, to
The researchers recruited

15 healthy female subjects
who had previous weighttraining experience,
aged 20 to 24, from the
local community. Having
established baseline values
the subjects then performed
one set of seven repetitions
on eight different exercises,
namely tricep kickbacks,
overhead tricep extensions,
bar push-downs, rope pushdowns, closed-grip bench
determine which exercises best

tone the triceps. Researchers at
the University of Wisconsin, La
Crosse, studied different exercises
and ranked the results based on
electromyograph (EMG) readings
a measure of the strength of a
muscle contraction.
presses, lying barbell tricep

extensions, dips and triangle
push-ups. The EMG data from
each exercise was recorded and
researchers determined the best
exercises to activate and target
the triceps. Three of the top four,
in order of effectiveness, were:
1. Triangle or close grip
push-ups
2. Dumbbell kickbacks
3. Overhead tricep extensions
turn page
>>
77
SIMPLY INCLUDE THESE THREE EXERCISES IN

YOUR PROGRAMME ONCE OR TWICE A WEEK
TO HELP TIGHTEN AND TONE THIS COMMON
PROBLEM AREA, THEN USE A COMBINATION
OF HIGH-INTENSITY INTERVAL TRAINING,
YOUR WEIGHT TRAINING, A SUITABLE DIET
AND EFFECTIVE FAT-LOSS SUPPLEMENTS, AND

YOULL BE WELL ON YOUR WAY TO CLIPPING
THOSE UNSIGHTLY CHICKEN WINGS...
Medicine ball push-ups
Add an extra dimension to the most effective exercise tested

in the ACE study the triangle push-up by performing the
move on a medicine ball. It will activate even more muscles in
your arms, not to mention your other stabiliser muscles and
your core.
Form tip: Engage your

core, bend your elbows
and lower your upper
body slowly to the floor.
Position your hands close together on a medicine ball, with

your knees resting on the floor. Keep your core tight and back
straight. Lower your body toward the medicine ball by bending your arms. Do not let your elbows flair out to the side.
Once you get close to the ball contract your pecs and push
yourself back up until your arms are fully extended. Repeat
for the required reps.
PROGRESSION: Lift your knees off the oor to make the
exercise even more challenging.
Dumbbell kickbacks
Positioned on a bench, hold a dumbbell in
one hand and bend over by flexing at the
hips. Ensure your back remains flat with your
core contracted. Bend the arm at the elbow
and pull your elbow up to torso level. Hold that
position as you slowly straighten your arm out
behind you by kicking the weight backwards.
Squeeze your triceps as you reach full
extension, then return to the starting position
and repeat. Swap sides and continue.
Form tip:
Keep your
upper arms
close to
your head
with elbows
perpendicular
to the floor.
78
ISOLATING YOUR TRICEPS

HELPS TO FIRM AND TONE
SEXY SHAPELY ARMS.
Standing overhead tricep extensions
Grasp a dumbbell in each hand and stand upright. Extend your

arms overhead, with your palms facing each other. Slowly lower
the dumbbells down towards your head by bending your elbows.
Allow the weights to drop down behind your head before
extending them back up overhead. Repeat for the required reps.
SPORTS BRA SPECIAL

BY MELANIE HEYNS, Features writer
GIVE YOUR
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SUPPORT IT
NEEDS TO
PERFORM.
BEAT THE
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SPORTS BRA
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A suitable sports bra should be

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When you exercise without
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Making the right choice

Wearing the wrong sports bra
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The right sports bra must offer
the correct level of support
to keep up with your level of
activity. Remember, not all sports
bras were designed in the same
way or provide the same level of
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A LOOK AT LCHF AS IT RELATES TO

HEALTH AND LIFESTYLE
BY DEVLIN BROWN Deputy Editor
here is a bittersweet tragedy in the

idea that the very food you eat could
be killing you. While that may be a bit
melodramatic, the idea of a lifestyle
disease is just that a disease that comes
about as a result of lifestyle, and one of the
major contributors is what we eat.
Some diseases happen due to chance. A case
of terrible hard luck. However, diabetes or cardiovascular disease are called lifestyle diseases
precisely because lifestyle and diet contribute
to their formation obviously taking genetic
predisposition into account.

In that way it is not much unlike smoking. Long ago everyone was none the
wiser. Then we all learnt that smoking
is bad and carries huge risk. Our diets,
and how we act, follow the same trend.
When we were told fat would kill us we all
avoided it like the plague. Now the pendulum is swinging and many people are
placing the public enemy badge squarely
at the doorstep of sugar specifically and
carbohydrates generally.
THE BIG
FAT DEBATE
82
DONT GET YOUR

SPAGHETTI IN A KNOT
This article will look at how the low carb high

fat (LCHF) diet is offered to the public as one
potential tool in a comprehensive toolkit
aimed at controlling some lifestyle diseases
that have become a pandemic in so-called
westernised societies, as well as why it is
offered as a healthy diet choice to otherwise
healthy people. Hopefully, and in the absence
of big-business lobbies with agendas, science
and the popular consciousness will eventually
find consensus and we will all live longer and
healthier.
This article will not take a stance for or
against choosing a LCHF diet, but will attempt
to understand why LCHF is being put forward
by experts such as Prof Tim Noakes. Clearly,
LCHF fad or panacea is growing in popularity
by the day and so, after introducing it in the last
edition of this magazine, from a performance
and weight-loss perspective, it is pertinent to
look at the diet from a lifestyle perspective.
OBESITY IS NOT THE ONLY INDICATOR OF

INSULIN RESISTANCE. THIN PEOPLE CAN
ALSO BE INSULIN RESISTANT.
DIGESTING THE DEBATE

Were riding the cusp of a wave of public debate around diet in general. The word Banting
is being spoken in homes, schools, offices, restaurants, radio talk shows and newspapers, and
the Real Meal Revolution is flying off shelves.
The most recognisable face in the LCHF or
Banting debate in South Africa is Noakes, whom

we featured prominently in the last issue. We
also made it quite clear that he had a lot more
to add on the topic than we were able to cover
in a single article. Accordingly, in this issue were
giving space to everything he had to say.
TO
HAVE E,
T
N
ON
DO
YOU N TO ANY TRY IT
E
T
T
S
.
LIS AN JU
ORKSA
C
W
T
U
I
O
F
E
Y
SEE I
MA K
A N D O E S N T P L E A S E
D
IF IT ERENCE EAT THE
DIFF INUE TO ERE.
T
CON AY YOU W
W
IS THE BITE AS BIG AS THE BARK?
ome would argue that the LCHF claims

are huge, and therefore people should
immediately stand back and be sceptical.
However, this is where Noakes has been rather
clear in his advocation of the diet. During
the interview it was suggested to him that
whenever there is dogma one should be
cautious, as it is normally a red flag. His response
was very sharp: The answer is that this diet
works if you are insulin resistant, and you can
be dogmatic about that.
If someone is going to follow the LCHF diet as
a lifestyle choice then surely the least they can
do is try and understand why it is put forward
as the right choice by the very author of The
Real Meal Revolution. The same holds true if
youre staunchly against his views and the diet
understand the premises behind it.
INSULIN
oakes says that eating LCHF works

for people who are insulin resistant,
a condition that he believes is far more
prevalent than we accept. This is where
much of the misinformation around the
diet exists, with some proponents or overzealous supporters of the diet making blanket
statements that the diet is perfect for everyone.
Noakes direct response to the question, who
should eat LCHF? is pretty clear: The takehome point is that you dont have to listen to
anyone, you can just try it and see if it works. If
it doesnt make a difference please continue to
eat the way you were, but so many people are

living a sub-standard life because their eating
is rubbish and they are being told you must eat
a balanced diet and Dr Noakes is wrong, and
carbohydrates are healthy, and they may well
be, but for most of us they arent.
The subtlety there is very important. Even
Noakes conceded that for those who are able
to metabolise carbohydrates normally and in a
healthy way, then eating a higher carbohydrate
diet is perfectly fine. However, and this is
another important point, he believes that the
majority of people cannot get away with that.
INSULIN RESISTANCE
What is the relationship between insulin

resistance and eating LCHF? Insulin in
insulin resistant people isnt as effective.
It doesnt work as well, and so you need
more and more insulin. That insulin works
on the insulin sensitive tissues because they
just continue to work normally, but the insulin
insensitive tissues dont respond to the insulin
and that is why your glucose
stays elevated for a long time.
That seems fair enough, but
then what about someone
who gets a healthy blood sugar
reading when they do a blood
test? We all know that blood
sugar tests are one of the first
things we have tested when
looking at our general health,
precisely because of the diabetes pandemic. If

we get a good blood sugar reading, is that a free
pass to go and eat as we please?
Your glucose can be completely normal
because youre over-secreting insulin. Thats the
first phase of diabetes. We can only tell (if your
insulin response is normal) if we measure your
insulin levels at the same time as your blood
sugar. If your insulin is in the normal range
then youre not insulin resistant, but many are
insulin resistant and dont know it. And obesity
is not the only indicator of insulin resistance.
Thin people can also be insulin resistant like
I was. I was thin my whole life until the last ten
years or so, and I didnt measure my insulin,
explains Noakes. So, my glucose was relatively
alright but my insulin would have been high,
but it was undetected.
If thats the case, then that is worrying
because almost every general wellness
programme relies on the simple finger-prick
test. The question then becomes: what happens
if the insulin is not in the normal range but
undetected?
Noakes explains: When insulin is oversecreted you cope in terms of glucose levels,
but its still driving all the other problems:
its causing your blood pressure to go up, its
causing your HDL cholesterol to go down,
your triglycerides to go up. It is doing all those
damaging things but your glucose is still fine.
Eventually the pancreas cant keep up, and cant
produce enough insulin now your insulin goes
down and glucose goes up, which is when high
glucose is detected.
That scenario, if accepted by a potential
LCHF convert, is convincing in terms of the
need to prevent excess insulin secretion over
an extended period of time. However, the
immediate response would be to ask about
prevalence. Does Noakes have any figures
for how prevalent insulin
resistance is?
The only figures I have are for
America 65% of people over 65
are insulin resistant. If you look
at obese people and presume
the majority are insulin resistant,
then you can get an idea of the
prevalence in South Africa, he
explains.
IN AMERICA,
65% OF
PEOPLE
OVER 65
ARE INSULIN
RESISTANT.
83
THE BOOGEYMAN IS FAT
t now becomes clear why Noakes advocates

LCHF as another tool to help control diabetes.
But for the majority of people, when they look
at the average LCHF diet, their built-up common
knowledge stares at them and
they question another aspect of
the diet.
What about the facts we
thought we knew, such as
fat causes cholesterol, which
causes heart disease? It must
be noted that, anecdotally, that
is the number one objection
that the author of this article has
encountered when discussing
LCHF diets with non-Banting
eaters, and even people
who want to reduce their
carbohydrate intake.
Fine, the potential
convert will say, lets
say I accept that
reducing carbs and
controlling insulin
levels is good for me,
Im not comfortable
reducing my blood
sugar and insulin
levels only to clog
my arteries with fatderived cholesterol.
What if I go low-carb
and go easy on the fat
instead?
What happens if you follow LCHF and

your cholesterol reading is off the charts?
There is no absolute long-term certainty about this. And that is
where, as Noakes put it, the consumer has to make decisions based
on weighing risk with reward.
BACK TO THE FUTURE
ets come back to 2014. The author of this

article recently had a blood cholesterol test
TURNING BACK THE CLOCK
hose who support the LCHF diet will tell

us to turn back the hands of time in order
to understand why this response is natural to
all of us. According to these folk, learning about
a few influential people from five decades ago
will help us understand why we have a built-in
fear of fat and a natural trust of carbohydrates.
Recently Time magazine ran a cover with a

photo of a big blob of butter with the phrase
Eat butter. Scientists labelled fat the enemy.
Why they were wrong. The context to this
was a Time cover in 1984 with a photo of a plate
with two eggs and a strip of bacon making an
unhappy face with the words: Cholesterol. And
now the bad news. These two covers, telling
totally contrasting stories, are mirrors of the
time. In 1984 low-fat eating was the craze (and
the norm), and in 2014 high-fat dieting is growing in popularity (look at Noakes top-selling Real
Meal Revolution to understand this from a South
African perspective alone).
As early as the 1960s nutritionists were tying
to understand the relationship between food
and the growing cases of heart disease. Eventually a consensus emerged: fat was the culprit. A
prominent proponent of this school of thought
was Ancel Keys a man famous for developing
the military k-ration which was packed with
12,000 calories. He declared fat public enemy
number one. Instead of seeing this as a threat
84
to their business, industry saw a massive gap

the public had a huge appetite for healthy
food and low fat was the answer. Shelves
were packed with low-fat versions of almost
everything.
Not everyone was in agreement though. A
British professor called John Yudkin proposed
that sugar was the culprit. Founder of the
nutrition department in the University of
Londons Queen Elizabeth College, he argued
that there was a correlation between sugar and
the rise in heart disease. He also linked sugar to
a rise in insulin and type-2 diabetes. His work
culminated in the publishing of a book called
Pure White and Deadly in 1972. However, this
was not good news for the food manufacturers because, when they created the low-fat
products, they had to replace the fat with
something tasty in order to make the fatless
food palatable... and that something was sugar.
Even today, when health-conscious people or
physique athletes talk about low-fat products
they warn about the packed sugar content.
According to a report in The Daily Telegraph
in the UK, Prof Robert Lustig of the University
of California posits that the food industry felt
the need to discredit Yudkins work to protect
their low-fat money spinner and a leading
proponent of this tactic was Ancel Keys. An
excerpt of the report reads: This was not
what the food industry wanted to hear. When
devising their low-fat products, manufacturers
had needed a fat substitute to stop the food
tasting like cardboard, and they had plumped
for sugar. The new healthy foods were low-fat
but had sugar by the spoonful and Yudkins
findings threatened to disrupt a very profitable
business. As a result, says Lustig, there was a
concerted campaign by the food industry and
several scientists to discredit Yudkins work. The
most vocal critic was Ancel Keys.
come back slightly high and the medical aid

company that ran the test added a warning and
dietary recommendations to bring down the
cholesterol levels to minimise the risk of heart
disease. Now, looking at a Banting recipe of meat
cooked in lard, for instance, its clear how someone
could instinctively recoil in the name of health. Its
second nature.
What does Noakes say about the so-called causal
link between cholesterol and heart disease? What
happens if you follow LCHF and your cholesterol
reading is off the charts? Cholesterol is an
essentially useless predictor of heart attack risk,
says Noakes. The keys appear to be the number of
LDL particles and their size. Whilst the size goes up
on this diet which is good the number may also
go up, which is not perhaps so good. But we really
dont know in the long term. My view is that you
must treat as many risk factors as you can and the
LCHF diet does that, especially in insulin resistant
people. So, if you are insulin resistant, you will
benefit hugely in many ways. If particle number
goes up I cant see that it could ever outweigh all
the other advantages.
What is clear here is that there is no absolute
long-term certainty about this. And that is where, as
Noakes put it, the consumer has to make decisions
based on weighing risk with reward. In our previous
edition (available on Zinio and Magster) Noakes
explained that when (insulin resistant) people eat
carbohydrates their body has to work hard to get
rid of the glucose from their bloodstream. However,
their insulin resistant tissue doesnt absorb all of
this glucose, which means more work for the insulin
sensitive tissues like the fat cells, kidneys and liver.
So, insulin sensitive fat cells will store fat, while the
kidneys experience high blood pressure because
of the insulin effect. The demands on the liver to
metabolise glucose, which remains insulin sensitive,
also leads to abnormalities in triglyceride levels.
And it is all insulin driving these processes. So the
only way we can cope is to cut the carbohydrates
and reduce insulin that is the key adaptation of
this diet.
This brings us back to the earlier point, where
hopefully science will eventually give us all the
answers, devoid of any and all lobbies, so that we
finally know the long-term answer. Then, managing
risk versus reward would be as clear as choosing to
light up or ditch the cigarette.
GOING LCHF?
IT MAY WELL BE
THAT SUGAR
ALONE IS
THE WORST
CARBOHYDRATE.
efore we look at who eats

or has eaten LCHF, we
cant ignore that there are
many societies that eat very
high carbohydrate diets. How
is it that these societies, such
as Costa Ricans, are able to get away
with it? We asked Noakes if he
thinks it is genetic.
There are many populations
eating high-carbohydrate diets,
but once they change to different
diets, and start eating sugar and
flour, specifically sugar, they become
just as sick as the rest of us. I think sugar
is the real problem. It drives the addiction and
(has) metabolic effects, so it may well be that
sugar alone is the
worst carbohydrate. That
explains the
difference
between those
populations
with high
longevity
and high
carbohydrate
intakes, and our
population.
One of the
arguments put
forward by many people is that a

high-carbohydrate, high-sugar diet is
a modern phenomenon; that the way
we eat routinely today was a luxury
not too long ago. In the last edition
we spoke about how sugar intake
has grown exponentially in just the
past few decades and theres loads of data
linking diabetes epidemics in developing
societies to a recent high- GI carbohydrate
and sugar diet that has started to mimic
Western diets.
I was brought up on eggs and bacon
and sausages and brains and kidneys and
liver for breakfast. Unfortunately I changed
because I became too clever. You know, I was
medically trained, I got too clever and changed to a
high-carbohydrate diet, said Noakes.
People (should) speak to their grandparents
and their great grandparents and theyll find that
(people then) got to the age of 85 or 90 then died
one morning or one night in their sleep. They didnt
have this long ill-health that we have, which is dietinduced. In most of us, it is too much carbohydrates
and insulin resistance, and the hyper-secretion of
insulin over 20, 30 or 40 years that kills us. I look
around now and see these obese people with rolls
of fat in their abdomens and I know that insulin
resistance and too much carbohydrates caused it,
and that it leads to people dying at a younger age
because theyre eating food that is inappropriate
for their metabolism.
IN A NUTSHELL
s the pendulum swings and public

institutions such as Time magazine reverse
the message on their cover, and countries
such as Sweden apparently accept LCHF in the
mainstream, it appears that sugar is no longer
the sweet little condiment it once was. There
is now a growing school of thought that fat is
possibly not the senseless evil killer it was once
thought to be.
Who would confidently place a bet where
science and popular discourse will take us
in another four decades? Everyone knows
that cigarettes kill people, but despite
non-smoking laws, despite the banning of
advertisements and proposed new packaging
laws, industry superpowers and stacks of
dollars keep cigarettes on the shelves and in
our homes. The same applies to sugar. There is
just too much at stake.
IN CONCLUSION
cience will advance,

industry will dictate,
consumerism will continue
unabated, fads will come and
go, and people will support
and reject new ideas with
equal vigour. In the end it
comes down to something
we have written in many

previous issues, on different
topics. Arm yourself with as
much information as you can,
weigh risk versus reward and
make decisions based on your
understanding of the options
available. Be open-minded and
make decisions that are best for

you, and treat your body and
life with respect. In the words
of William Ernest Henley, in
the last two lines of his poem
Invictus:
I am the master of my fate,
I am the captain of my soul.
HALF OF YOUR PLATE OR HALF THE

VOLUME OF A MEAL SHOULD CONSIST
OF COLOURFUL WHOLE FOODS FROM
MOTHER NATURE. THE MORE COLOURFUL
THE MEAL THE MORE NUTRITIOUS IT IS.
For more info and ideas on

how to eat out and control
your portion sizes and calorie intake buy Fast Food For
Sustained Energy by Gabi
Steenkamp. Available at
selected retailers or from
www.kalahari.com or
www.gabisteenkamp.co.za.
TAKING
BACK
CONTROL
Steenkamp believes that
any food can be eaten if
it is eaten in moderation,
in the correct amount and
when its combined with
the right foods. The key elements here are moderation
and balance, concepts that
modern society seems to
have lost their grasp on.
Steenkamp offers the following tips to take back
control of your portion
sizes...
portion
BY PEDRO VAN GAALEN
ADD ONE FAT

SOURCE TO
EVERY MEAL.
SATURATED FAT
SHOULD NOT BE
MORE THAN 1/3
OF YOUR TOTAL
DAILY FAT INTAKE, BUT DONT
AVOID IT.
CONTROL
86
THE PROTEIN PORTION OF A

MEAL SHOULDNT BE BIGGER THAN
THE PALM OF YOUR HAND.
Note: The size of your palm and fist is relative to your own size, so portion sizes will
differ from person to person.
TAKE BACK CONTROL

OF YOUR DAILY
CALORIE INTAKE
YOU SHOULD
AIM TO EAT
5-10 SERVINGS
OF FRUIT AND
VEG A DAY FIVE
ARE THE MINIMUM,
YET MOST PEOPLE
STRUGGLE TO
ACHIEVE THIS
EACH DAY.
THE STARCH OR
CARBOHYDRATE
PORTION OF A MEAL
SHOULDNT BE BIGGER
THAN THE FIST OF
YOUR HAND.
ONE OF THE BIGGEST CONTRIBUTING FACTORS TO THE OBESITY

PANDEMIC AFFECTING MOST
WESTERNISED SOCIETIES IS THE
SIMPLE OVERCONSUMPTION OF
CALORIES. We live in an age of food abun-
dance; at any stage in our day were no more

than a few steps from a fridge or a short drive
away from the nearest convenience store.
Food manufacturers, fast food chains and
restaurants have also driven the super-sized
culture as modern consumers equate value
with bigger meal sizes. The combination of
these factors mean people in modern society
no longer know what the portion sizes of a
healthy, calorie-controlled meal should be.
Were also notoriously bad at estimating the
calorie content of meals, as demonstrated in
numerous studies.
Registered dietitian and author, Gabi
Steenkamp, explains that portion sizes have
increased steadily every decade. Just look at
any painting from our recent past and youll
see that meals then were much smaller than
those of today. In fact, portions are two to
three times bigger than those consumed 2000
years ago.
And this trend seems to be accelerating. Flip
through many of the older standard South
African recipe and cook books, she says, and
youll see that recipes that used to be for six
people now only serve four in the latest versions.
STEENKAMP ALSO OFFERS SOME
PRACTICAL ADVICE FOR THOSE
VISITS TO A RESTAURANT:
FOCUS LESS ON THE

G/KG MEASUREMENTS OF
YOUR MACRONUTRIENT
INTAKE AND THE
CORRECT RATIOS. RELYING
ON VISUAL CUES IS GENERALLY
AN EASIER CONCEPT TO GRASP
FOR MOST.
Image by Phillip Santos
REDUCE YOUR MEAL TO THE APPROPRIATE PORTION SIZES THEN TAKE THE REST
HOME IN A DOGGY BAG.
IF YOU DECIDE TO EAT SOMETHING LIKE
PIZZA, DONT EAT THE WHOLE THING.
THE RECOMMENDED PORTION SIZE IS TWO
SLICES OF A STANDARD LARGE PIZZA.
EAT A SALAD FIRST AS A STARTER TO
SATIATE YOU BEFORE YOUR MAIN MEAL.
THIS WILL HELP TO QUELL THE FEELING OF
HUNGER THAT BEING AROUND ALL THAT
FOOD ELICITS.
She also says that common snack foods,
particularly snack bars like seed and nut bars
or protein bars, are too big. You need to
look at the energy content of each bar the
kilojoules (kJ) it delivers as well as the sugar
content. Aim to buy bars that deliver no more
than 500kJ per serving. If it contains more
break it in half and share the rest.
Other factors also compounding

the issue, according to Steenkamp, include:
The average sizes of standard plates and
glasses have increased.
Modern cultural norms dictate that an abun-
dance of food, particularly at social gatherings,

is generally considered a sign of generosity. We
also equate food with sharing, friendship and
celebration thanks to the abundance of food
available since the dawn of the agricultural
age.
The health halo effect (read more about this
on page 108) means that people feel that they
can consume more food when it is a healthier
option. While it may be healthier, an excess
intake of calories will still result in weight gain.
Manufactured and fast foods, which are
generally less nutrient dense, are generally
calorie-dense and are also becoming cheaper
than natural whole foods.
MEALS
THAT
MELT
FAT
MAKING SURE YOUR

MINCE REALLY IS LEAN:
Always buy fresh, not frozen. Ground
steak is leaner than standard
beef mince. Step it up a notch by
substituting minced ostrich, turkey or
white-meat chicken breast and add a
little beef stock for extra flavour.
TASTY & GUILT-FREE

TIRED OF EATING THE SAME OLD BORING CHICKEN
BREAST AND BROCCOLI EVERY DAY? DO YOU FEEL LIKE
SOMETHING NEW AND INSPIRED? LOOK NO FURTHER
THAN THESE DELICIOUS AND LOW-CAL RECIPES.
88
[ [
PACK IN EVEN
MORE NUTRIENTS
BY USING LARGE
FRESH SPINACH
LEAVES INSTEAD OF
LETTUCE
COTTAGE PIE WITH

CAULIFLOWER MASH
Ingredients
LETTUCE LEAF TACOS

Ingredients
225g lean mince

cup chopped onion
1 can diced tomatoes
tsp ground cumin
1 tsp chilli powder
tsp mixed herbs
1 can tomato pure
A head of lettuce
Salt and pepper
Toppings (optional)
cup shredded reduced-fat cheddar cheese

cup diced tomatoes
cup prepared salsa
cup diced red onion
Method
In a pan heat the oil and gently fry the onions and garlic
until softened.
Add the mince, curry powder and tomato pure. Cook
for an additional 10 minutes.
Add the diced tomatoes, cumin and mixed herbs.
Allow to simmer until the mince is cooked through.
Season with salt and pepper.
Assemble your taco by placing a heaped tablespoon
(or more) of mince inside a large lettuce leaf. Add the
toppings you want and serve.
500g lean minced beef

2 medium onions, chopped
2 celery sticks, sliced
2 medium carrots, diced
400g can chopped tomatoes
2tbsp tomato pure
500ml beef stock
1tbsp Worcestershire sauce
1tsp dried mixed herbs
1tbsp cold water
Flaked sea salt
Black pepper
1 cauliflower finely chopped
1 onion, sliced
1 garlic clove, smashed
1 tbsp olive oil
Salt and pepper
cup vegetable stock
Method
Preheat oven to 200C. In
a large saucepan, cook the
mince, onions, celery and
carrots for 10 minutes until
slightly coloured.
Stir in the tomatoes,
tomato pure, beef stock,
Worcestershire sauce and
mixed herbs.
Bring the whole mixture to
the boil, reduce the heat, cover
and allow to simmer for 40
minutes, or until the meat is
tender. Stir occasionally.
Saut onion and garlic in olive
oil in a large pot over medium
heat until softened. Add the

chopped cauliflower and
vegetable stock. Cover the
pot and allow to simmer for
510 minutes. Remove the
pot from the heat and place
the cauliflower mixture in
the blender until smooth and
creamy.
In a large oven-proof dish
layer the mince evenly and then
layer the cauliflower mash
over it.
Place in the oven and bake
for a further 40 minutes or until
the mash goes golden brown.
Get it online:
YOUR FAVOURITE MAGAZINE

IS NOW AVAILABLE IN THE
ITUNES NEWSSTAND
[ [
THIS SUMMER
SQUASH CAN
GROW TO ALMOST
A METRE LONG
100g of zucchini (a.k.a. courgette or

marrows) has only 15 calories, and
contains folate, potassium, and vitamin A
so dig in and dont feel bad.
ZUCCHINI PASTA WITH MEATBALLS

Ingredients
1 onion, finely chopped

2 tbsp olive oil
2 cloves garlic, crushed
1 slice whole wheat bread
1 thick slice wholewheat bread
1 cup chicken stock
1 free-range egg, beaten
500g ostrich mince
Flour, for coating
1 can tomatoes
2 tbsp tomato paste
cup chicken stock
Handful of Italian spices
2 cloves garlic
Italian parsley, chopped, to
garnish
2 zucchinis, peeled
1 tbsp olive oil
cup water
Salt and ground black pepper
Method
Preheat the oven to 190C.

In a large saucepan over a low
heat, gently soften the onion in
the oil. Stir in the garlic.
Crumble the bread and soak
it in the vegetable stock. Mash
the bread together and set to
the side.
Mix together the egg, onion
and garlic, and mince. Season
to taste.
ROAST CHICKEN AND

PUMPKIN FRIES
Ingredients
1 large whole chicken

3 tbsp olive oil
Chicken spice
Salt and pepper
1 pumpkin
1 tsp garlic and herb seasoning
Salt and pepper
Method
Preheat the oven to 200C.

Lightly coat the chicken with
2 tbsp of olive oil, chicken spice,
salt and pepper.
Place in the oven and allow to
cook for an hour or until cooked
through.
Remove the skin and cut the
pumpkin into thin strips.
90
Place these strips

into a bowl (with the
lid on) with the garlic
seasoning, salt and
1 tbsp of olive oil.
Shake the strips
around in the bowl
until properly coated
with the spices and oil.
Lay the strips on
a well-oiled baking
sheet or parchment
paper and bake in
the oven for 10-15
minutes or until soft
in the middle.
Take the bread and mince

mixtures and make 10 to 12
golf ball-sized meat balls.
Dust lightly with flour.
For the sauce, mix
together the can of
tomatoes, tomato paste,
cup chicken stock and
Italian spices.
Place the meat balls in
an oiled baking pan, cover
with the sauce and bake
for 30 minutes or until just
cooked and nicely coloured.
Garnish with parsley.
Cut thin slices of the
zucchini using a vegetable
peeler. Slice the zucchini
slices into thinner strips to
resemble that of spaghetti.
In a medium-sized
saucepan over a medium
heat, heat olive oil and cook
the zucchini for about a
minute.
Now add the water and
cook until the zucchini is
soft (5 to 7 minutes).
Season with salt and
pepper.
Toss together the meat
balls with the pasta and
serve.
USE RAW FOOD TO DETOXIFY FOR

YOUR HEALTHIEST SUMMER EVER!
SPRINGTIME
BY CAROL ANTHONY, owner of Cafe Raw
DETOX
etoxification, more commonly known as a detox, simply

means removing toxins or poisons from the body. The aim
of a detox is to purify the whole body; the organs, tissues,
cells, lymphatic fluid and blood.
The main causes of intoxication include: polluted air and water, tea, coffee, sugar and processed food, artificial colourants,
flavourants, thickening agents, shampoos, and creams and
lotions applied topically. Poor nutrition, overeating, late night
eating, large amounts of cooked food, insufficient raw food and eating
haphazardly, all day or without a plan also leads to intoxication. A passive
lifestyle with little or no exercise can also be a large contributing factor, as
can stress, anxiety, cigarettes, alcohol and drugs.
92
A passive lifestyle with little or no

exercise can also be a large contributing
factor, as can stress, anxiety, cigarettes,
alcohol and drugs.
SELF-REGULATION
Our body is designed to constantly

cleanse itself, eliminating waste
products. However, as a result of
processed, harmful food, pollutants and toxins in our environment we arent able to eliminate
all waste or toxins. When you
overload your body with toxins it
will work very hard to eliminate
them through the skin, bowels,
kidneys and lungs. This may result
in a number of symptoms including rashes, dizziness, nausea,
weakness, fatigue, swollen joints,
digestive problems, constipation
or diarrhoea. These symptoms are
temporary and indicate that the
body is cleansing itself.
Although the body is able to
cleanse and heal itself, conditions, as nature intended it to be,
must be created. Therefore, the
only way to deeply cleanse our
bodies is through detoxification,
Once your
liver is
detoxed
youll be on
your way
to radiant
health. A
detox of
natural,
raw food
and water
removes the
toxins
and the best way to do this is

with raw food.
Our liver becomes extremely
overworked from eating processed or even cooked food.
Once your liver is detoxed youll
be on your way to radiant health.
A detox of natural, raw food and
water removes the toxins and
contaminants which are stored in
body fat and the cells, improving
energy levels, memory, digestion and the immune system.
This happens as the nutrients
contained in raw food speed to
the cells and, on entering them,
displace old toxic waste into
the lymphatic system, which
bathes every cell. The waste is
then drawn from the lymphatic
system into the blood and is
eliminated.
Periodic detoxing is highly
recommended. The most effective
detox is one which starts with
a short juice fast followed by
the reintroduction of fresh fruit
and vegetables, seeds, nuts and
healthy fats.
The following detox is a sevenday raw food fast. It starts with a
three-day juice fast, four days of
fresh fruit and vegetables, then
seeds, nuts and healthy fats are reintroduced on days six and seven.
THE JUICE FAST
This is the most effective detox

and requires that fruit and
vegetable juice, along with clean
water, be drunk for a short period
of time. It is effective in the short
term because of reduced food intake and the absence of solid food.
Step 1: Three days prior to the fast
. Snack on fresh fruit

up
ke
ta
in
d
ui
fl
ur
yo
Keep
n meals.
and vegetables betwee
prepare your body, as this will determine how
your body responds. It is recommended that you
reduce your coffee, sugar, meat, dairy, alcohol
and wheat intake. Try to phase them out over
the three days to reduce headaches, cravings
and other withdrawal symptoms.
Mind wellness goes hand in hand

with body wellness. Stress is harmful
and impairs detoxification.
DETOX AND MINERALS
An effective detox requires alkaline minerals

including calcium, magnesium, sulphur, phosphor,
sodium and iron. An important role of calcium is
to aid in detoxification. It is an alkaline mineral and
will catch the toxic acids that your body releases. If
the acids cant be bound because your body lacks
(alkaline) minerals, the chance is high that youll
feel ill during your detox.
Your body may refuse to release the toxins
or may in fact re-absorb them. It is therefore
important to prepare your body for a detox with
these alkalising minerals as most modern-day diets
deplete the body of them.
By taking in plenty green vegetable juice before
and during the detox, along with alkalising superfoods like spirulina, blue green algae and wheatgrass, you assist your body further in eliminating
toxins. When your body has been re-mineralised,
the detox will be easier and more effective.
Zeolite is also a great tool in detoxing as it attaches to toxins and harmlessly guides them out
of the body. Zeolite also helps to avoid reabsorption and is highly recommended to maximise the
effectiveness of the detox.
STEP 2: During the actual three-day fast, aim to
drink 13 litres of fruit and vegetable juice daily.
Ensure that at least the juice consumed is green
juice, which is rich in chlorophyll and helps to
cleanse and heal the digestive tract. Include at least
one wheatgrass shot daily, if possible.
On rising, drink a glass of lukewarm water with
fresh lemon juice. For maximum absorption, drink
juices slowly, dont gulp them down. Drink juices
every 1-2 hours with lots of water in between to
assist elimination. Drink your last juice three hours
before bed.
Organic fruit and veg are best during the detox.
Use a good fruit and veggie wash or ozone washer
to clean all fruit and veggies. Vegetables good for
juicing include kale, spinach, celery, carrots, beetroot and leafy greens. Apples, berries and lemons
are great additions, as is ginger, and a number of
herbs including parsley, basil and mint. Chia seeds,
spirulina, chlorella, bee pollen and young Thai
coconuts are also effective in the juice fast phase.
Avo and banana dont juice well. Avoid pits
and apple pips, and dont juice the tough skins of
mangoes and kiwi fruit.
BE PREPARED
Plan ahead and know what youre going to put into

your juices. Shop accordingly. The best juicer to use
for extracting the most nutritious juice is a masticating juicer. Juice should be drunk immediately,
before it oxidises and nutrients are lost.
Herbal teas can be invaluable between juices
and help with healing and cleansing. Lemon and
ginger infused water is also good for its alkalising
and detoxifying properties.
94
Organic raw foods have

higher nutrient densities than
commercially grown foods.
STEP 3: After the three-day fast your first breakfast

should be a light fruit salad, single fruit or salad
with light lemon dressing. For lunch continue with
a salad consisting mostly of green leafy vegetables.
Include some sprouts and fermented foods
(cultivated vegetables) if possible as these are predigested, making them easier to digest and theyre
teaming with good bacteria. Dinner may consist of
raw soup with garlic and some cayenne pepper or
a salad tossed with a dressing of lemon juice, dulse
flakes and Himalayan rock salt.
The key for this first day is light, after the juice
fast. Keep your fluid intake up. Snack on fresh fruit
and vegetables between meals. Continue eating
like this for another day.
After two days of solid food, re-introduce nuts
and seeds. Breakfast could be soaked chai seeds
blended with soaked nuts and raw almond milk.
Re-introduce good fats in the form of coconut oil,
avo, extra virgin olive oil, or flaxseed oil. Add in
some gluten-free grains like sprouted buckwheat.
Continue to eat fruit and salad with light dressings. Seed crackers can now be added as well as
smoothies, mild curries and treats using healthy
raw ingredients. Continue with natural raw foods
for another day at least.
Now that you have completed seven days you
have a great opportunity to avoid slipping back
into your bad habits of consuming processed
foods, wheat, dairy and sugar.
GUIDELINES FOR A
SUCCESSFUL DETOX
During your detox, and especially during the juice

fast phase, scale back on social engagements. You
dont want to surround yourself with tempting
food and alcohol. Let family and friends know
what youre doing and ask them to support you
during this time.
Be in tune with your body during the detox. Everyone will experience the detox differently. Check
in with your body. If youre tired, try to take a nap.
If youre feeling energetic, continue to exercise
lightly as this will promote blood and lymphatic
circulation. A massage during this time is highly recommended, as is dry brushing the skin, which is like
giving your body a daily mini detox. It keeps the skin
lovely and soft and helps to banish cellulite. Start at
your toes, using long strokes. Work up towards your
heart, then repeat from your fingers, working in long
strokes towards your heart. Be sure to do your back
and neck as well. Zeolite can also be used in your
bath to draw out toxins from the skin.
Its essential to promote elimination during the
detox. Stored toxins must be mobilised and released
or theyll be reabsorbed. Use herbal laxatives,
enemas, increased fluid intake and detox teas during
this time.
Mind wellness goes hand in hand with body wellness. Stress is harmful and impairs detoxification. Try
to de-stress during this time. Rest, take naps and get
to bed as early as possible.
The sun is an amazing source of energy. Its essential
for replenishing vitamin D stores to boost your immune system. The sun enables your body to produce
200 antimicrobials which kill off bad bacteria, fungi,
parasites and viruses, so 15-30 minutes of unprotected sun during safe times of the day is highly
recommended.
Spring is a wonderful time of reawakening. Use
this time to detox your body, mind, as well as your
physical environment. It is a great way to welcome
the new season.
BASIC GREEN DETOX JUICE
1 apple or pineapple
1 lemon
cucumber
2 Kale leaves
1 spinach leaf
1 celery stick
1cm ginger
LIME-MINT VINAIGRETTE (A GREAT

OIL-FREE DRESSING FOR SALADS)
1/3 cup lime juice
2 tablespoon rice vinegar
1 teaspoon honey
1/3 cup chopped fresh mint
1/8 Himalayan rock salt
Freshly ground pepper to taste
FACE OF FITNESS
2014 COVER MODEL SEARCH
2013 TOP 6: Mellissa Nicholson (winner)

Monica van der Bank | Danielle Boerop
Isabel Elizabeth Dube | Jadwiga Malkiewicz
Lic Bornman
R65,000
IN PRIZES TO BE WON
ENTRIES OPEN
1-30 SEPTEMBER
LAUNCH YOUR CAREER IN THE
FITNESS INDUSTRY BY ENTERING
THE 2014 USN FACE OF fitness COVER
MODEL SEARCH COMPETITION.
COMPETITION
Stand a chance to win R65,000 worth of prizes
and the opportunity to grace the cover of
fitness magazine.
Entry requirements: Head & physique
photos and a completed entry form.
For rules and more information visit
www.fitnessmag.co.za or subscribe to the
weekly fitness newsletter for tips and updates.
1ST PRIZE:
R20,000 CASH + R20,000 USN PRODUCT SPONSORSHIP + A TRIP TO THE 2015 MR OLYMPIA IN LAS VEGAS,
USA, WORTH R20,000 AS A USN BRAND AMBASSADOR
fitness MAG APPAREL AND A PROFESSIONAL
PHOTOGRAPHIC PORTFOLIO WORTH R5000
64
Mellissa
Nicholson
...Launched her
fitness career when
she was crowned
winner of the 2013
cover model search
competion and
appeared on the
cover of fitness
Jan/Feb 2014.
DISTINGUISH BETWEEN PHYSIOLOGICAL

HUNGER AND EMOTIONAL HUNGER TO
DEVELOP HEALTHIER EATING HABITS
motional eating is something Im really

passionate about. Not only do I struggle
with it, but I also believe that its not
discussed enough. I therefore believe
that there are a lot of women who are suffering
with this condition in silence.
Emotional eating is defined as the practice of consuming large quantities of food usually comfort
or junk foods -- in response to feelings, instead of
hunger. This definition clearly states that emotional
eating is a response to feelings, and is not a response a to physiological need, in this case hunger,
which is an important distinction. Accordingly, if you
eat because youre stressed, anxious, sad or bored, it
can be classified as emotional eating.
There are many of us who consume our feelings
instead of dealing with them, using food as a crutch
and coping mechanism. Somewhere along the

line we went through a difficult time where we
had a specific need that had to be fulfilled (love,
acceptance, calmness), but it wasnt met. In that
moment we turned to food to fill that void and,
just like that, the connection in our brain was
made between food and emotional fulfilment.
If youre an emotional eater its important to
know that another diet is not going to fix it. I
agree with this statement of Scott Abel, one of
my mentors: All food or eating issues are awareness issues, not diet issues.
This means that emotional eating is caused
by something deeper, and its probably
something that were not aware of. As such,
if we want to solve it we have to work on our
awareness.
HUNGER
GAMES
96
BY LAETITIA RYKER (www.laetuslife.com)
THINGS THAT CONTRIBUTE TO

EMOTIONAL EATING
1. Body hate A distorted body-image or hating
your body is one of the biggest contributing factors
to emotional eating. Many people think that hatred
and negativity are good motivators but, contrary
to popular belief, it hinders our progress more than
they help.
2. Physiology Most people allow themselves to get
too tired or too hungry, which is why they overeat
when they eventually get to it. Another thing to
consider is the fact that we are less equipped to fight
cravings when we are very hungry or tired.
3. Unawareness When you are unaware of how
much or why you are eating youre more inclined
to fall victim to emotional eating. This can also be
referred to as unconscious eating.
4. Unable to tolerate difficult feelings We live
in a world where we are used to quick fixes. Were
no longer used to working through things and we
definitely dont like to struggle. Instead of attending
to our feelings we rather find a way to distract
ourselves, and for some of us food becomes our
distraction.
5. Food as your only pleasure For some people
the big bowl of ice-cream after a hectic day at work
is the highlight of their day. This is sad, but its true.
If you dont have anything in your life that excites
you or makes you happy, youre more susceptible to
emotional eating.
SELF AWARENESS
On my journey with food issues, self-awareness

was the first step towards healing. In the same
way, if you want to get rid of emotional eating
youre going to have to find the root cause. Youll
have to become aware of your feelings, as well
as the feelings or situations that trigger your
emotional eating.
Being consistent with my training and healthy eating habits is

definitely one of the major factors that help me curb my emotional
eating. Make sure you eat your vegetables and fruit.
Youll also need to educate yourself with regard

to the difference between physical hunger and
emotional hunger. When you are able to make this
distinction youll be better equipped to make the
right choices and decisions to meet that specific need
either eat for sustenance or address the emotional
issue that plagues without resorting to food.
PHYSICAL HUNGER VS EMOTIONAL HUNGER

Physical hunger is gradual.
Emotional hunger is sudden.
Physical hunger doesnt manifest as a craving for

one specific food. Youre more likely to have many
different food preferences.
Emotional hunger generally elicits cravings for one

specific type of food.
Physical hunger is patient would prefer that you

eat soon, but it doesnt command you to eat that
instant. Emotional hunger is urgent.
Emotional hunger commands that you eat now.
Physical hunger occurs because a certain time

period has elapsed since your last meal.
Emotional hunger occurs in conjunction with

upsetting emotions.
With physical hunger youre more often than not

aware of the food you eat and you are mindful of
your portions.
Emotional eating involves automatic or absent

minded eating.
Physical hunger stems from a need to nourish and

fuel the body. As soon as that intention is fulfilled
the person stops eating.
Emotional hunger stems from a desire to cover

up painful feelings. The person will generally eat
second or third helpings, eating past the point of
satiety.
With physical hunger there is no guilt afterwards

because the person realises that eating food is
necessary for sustaining life.
Emotional eating is always paired with intense

feelings of guilt afterwards. The person eats to feel
better, but ends up feeling worse afterwards.
ESCA
T V, GE T PE THE
O
HOUSE A UT THE
SOME EX ND DO
THIS IS A ERCISE....
S
TO RELIE URE WAY
STRESS A VE YOUR
YOUR M ND TAKE
IND O
FOOD. FF
4 STEPS TO CURB EMOTIONAL EATING

1. MINDFULNESS Mindfulness is our biggest
weapon against emotional eating. I have realised
that when I eat for emotional reasons Im usually
not really hungry, I eat very fast and I sometimes
eat past the point of being full. So, the first step is to
become aware of your thoughts and feelings.
The next step is to start asking yourself
questions. I usually ask myself these questions:
Am I really hungry or am I eating for an emotional
reason?
If Im eating for an emotional reason I ask myself:
What am I feeling and what triggered it?
Does the food that Im eating even taste good?
Do I really need to keep on eating or am I full?
2. FOCUS Multi-tasking is another factor that
contributes to emotional eating and overeating.
As stated above, unawareness is one of the
contributing factors to emotional eating. Being
focused on what you are doing is the exact
opposite of being unaware. A few things I do to
be more focused and aware of my eating habits
include not eating in front of the TV, putting away
my phone while I eat and really being aware of every

bite that I take.
3. FEEL YOUR FEELINGS Someone who is an
emotional eater basically uses food to numb their
feelings. They avoid dealing with their feelings by
rather eating or focusing on food. This is a tough one
as the only way to get past this is to be honest with
yourself and start tuning in and acknowledging what
youre feeling. If you feel uncomfortable, ask yourself
why and sit it out, dont avoid it. If you are sad or
angry or bored, ask yourself why and think about it,
dont avoid it. The most important thing is finding the
root. Most of the time this is really difficult because
emotional eaters are usually very disconnected with
their feelings and struggle to pinpoint the emotions

plaguing them.
4. CONSISTENCY Being consistent with my training
and healthy eating habits is definitely one of the
major factors that help me curb my emotional eating.
I use exercise to get rid of extra stress and release
some of the emotions that have been building up. My
training is my me time; its when I relax and unwind.
Training also helps me a lot with my moods, because
I always feel better after a training session. If I eat
healthily on a consistent basis Im never ravenous or
tired because my blood sugar levels are stable. I also
realised that if I eat a balanced diet with meals that are
satisfying Im less likely to experience cravings.
f you struggle with emotional eating rest assured that youre not alone. Acknowledging this
condition is the first step to creating healthier eating habits, and building the compassionate
mindset and awareness that will enable you to overcome it. Be patient with yourself and know that
the road to recovery is a three steps forward, two steps back kind of road. Just keep on going and you
will get there.
97
Report supplied by event organisers

Photography by Soulby Jackson www.skjphotography.co.za
BBSA
Miss SA
IFBB
X-TREME
I
BEACH BIKINI
UNDER 35 YEARS
Rachelle
Havenga
FITNESS BIKINI
OVER 35 YEARS
Helene Leonard
OVERALL FITNESS BIKINI

& FITNESS BIKINI - UNDER 163CM
Lizelle Horn
98
Muscle Evolution
DATE: 12 July 2014

VENUE: Pretoria East Event Centre
t was lights, action and highly

toned bodies at this years BBSA/
IFBB Miss SA Fitness Xtreme
competition, which was held at the
Pretoria East Event Centre.
Not even the cold weather could
keep these dedicated athletes away
from vying to be the best in their
category. Gregarious emcees,
Miss SA 2009 Nicole Flint and DJ
Rick Emdin, ensured that the
show was kept up-beat and the
audience entertained during the
competition.
The nine BBSA/IFBB national
judges had their work cut out for
them as they scrutinised each athlete.
Key considerations in the judging
criteria included overall figure tone,
a healthy, balanced and symmetrical
figure, femininity, complexion, hair
and make-up, poise and grace, and
confidence.
South Africas top female athletes
competed in a total of 11 categories on
the night, with Kirsten Nel
securing the Bikini under 23 years
title. Rachelle Havenga walked away
with the crown of Bikini under 35 years
champion for 2014, and Karien van der
Wal was the deserved winner of the
Bikini over 35 years line-up.
In the Fitness Bikini categories,
Lizelle Horn triumphed in the under
163cm division, Cassandra de Jager
took top honours in the over 163cm
line-up and Helene Leonard won the
title of Fitness Bikini over 35 years.
There was also healthy competition
in the Body Fitness categories, with
Zelda van Veenhuyzen securing the
under 163cm division. Julette Speek
won the under 168cm division, with
Cianda Nel walking away with the
coveted overall title.
Karike Annandale was crowned
Ladies Fitness champion for 2014
and Angelique Smalberger de Vrye
took the Ladies Physique title.
The judges also selected a few
athletes to compete at the 2014
Arnold Classic, to be held in
Spain on 28 September 2014.
Nina Richter, convener
of the competition, thanked all

who supported the 2014 Miss SA
Fitness Xtreme, from the contestants
to the BBSA/IFBB judges, and the
very generous sponsors, which
included Please Products, Lunar
Pharmacueticals, BSSA, Redken,
Dis-Chem Pharmaceuticals, Venice
Beach Clothing, Active Africa Gym
Equipment, Face to Face, MC
Photography, Tsogosun-Stayeasy,
Magic Bikinis, Melmartie Cakes and
Flowers, Trifocus Fitness Academy,
Eggtech Pty Ltd, Hairtools SA,
Highveld Promotions, Vertical
Playground, Muscle Evolution,
Fitness magazine, Lashcoat,
M Productions, Two-Way
Exhibitions and Lasercorp.
LADIES PHYSIQUE
Angelique
Smalberger de
Vrye
BEACH
BIKINI
OVER 35
YEARS
Karien van
der Wal
BODY
FITNESS
UP TO
168CM
Julette
Speek
BEACH BIKINI
UNDER 23 YEARS
Kirsten Nel
BODY FITNESS
UP TO 163CM
Zelda van
Veenhuyzen
BODY FITNESS
OVERALL &
BODY FITNESS
OVER 168CM
Cianda Nel
FITNESS BIKINI
OVER 163CM
Cassandra
de Jager
RESULTS
BEACH BIKINI UNDER
23 YEARS
1 Kirsten Nel
2 Jana Malan
3 Nicholette Posthumus
BEACH BIKINI UNDER
35 YEARS
1 Rachelle Havenga
2 Irna Eichorn
3 Mariska van Wyk
BEACH BIKINI OVER 35
YEARS
1 Karien van der Wal
2 Theresa Schoeman
3 Thabi Ncube
FITNESS BIKINI UNDER

163CM
1 Lizelle Horn
2 Alex-Maud van der
Westhuizen
3 Jenine van der Merwe
FITNESS BIKINI OVER
163CM
1 Cassandra de Jager
2 Thealize Maritz
FITNESS BIKINI OVER
35 YEARS
1 Helene Leonard
2 Larisa de Swart
3 Claudine Braun
BODY FITNESS UP TO
163CM
1 Zelda van Veenhuyzen
2 Tanya du Preez
3 Michelle Alberts
LADIES PHYSIQUE
1 Angelique
Smalberger de Vrye
2 Hannelie Odendaal
3 Mabel Tshabalala
BODY FITNESS UP TO
168CM
1 Julette Speek
BODY FITNESS OVERALL

Cianda Nel
BODY FITNESS OVER

168CM
1 Cianda Nel
LADIES FITNESS
1 Karike Annandale
2 Sandra Bosman
OVERALL FITNESS BIKINI

Lizelle Horn
* All results and spelling
as supplied by the event
organisers. fitness Magazine
accepts no responsibility for any
errors or omissions
LADIES FITNESS
Karike Annandale
0% of
Over 9hletes
the at ew to
were n BFF.
the W
REPORT BY Andrew Carruthers, Publisher

PHOTOGRAPHY BY Soulby Jackson
The exponential growth of the countrys most

dazzling fitness show delivered a feast on stage
that culminated in new, exciting professionals.
WBFF
SOUTH AFRICA 2014
DATE: 20 & 21 JUNE 2014
VENUE: CARNIVAL CITY, JOHANNESBURG
Charelle
Johnson
Diva
Bikini
Model
short
1. Vanessa de Freitas
WBFF Pro-card awarded
2. Charelle Johnson
3. Andene Thomson
Andene
Thomson
he 21st June 2014

saw the continuation
of Jaco de Bruyns
dream of revolutionising
fitness in South Africa.
Building on the success of
the 2013 event and rise in
popularity of this fitness
and fashion spectacular
meant that the Carnival
City Big Top Arena was
once again filled to
capacity.
The social media
hype in the build-up to
the competition was
unprecedented, with the
hashtags #WBFF and
#WBFFSouthAfrica already
trending in the days
leading up to the show, as
athletes and fans geared
themselves up for the
most talented and dazzling
fitness show to take place
on local soil.
Based on the success
of the inaugural event in
2013, this year attracted a
title sponsor in the form of
SA supplement giant, Evox
Advanced Nutrition.
Additional support
came from Betancourt
Nutrition, who secured
the silver sponsorship,
and Solgar, who came
on board as a bronze
sponsor.
The 2014 event also
saw the introduction of
a red carpet event which
took place just before
the show. TV crews
and radio reporters
interviewed the
numerous SA celebrities
Lia Syrrafos
in attendance, in
addition to sponsors and
athletes. Coverage aired
on two DSTV channels,
as well as eTV, delivering
the mainstream media
exposure this prestigious
event and rapidly
growing sport deserves.
After a slight delay due
to a technical difficulty
with the AV system, the
entrance doors finally
opened and the 2400
expectant spectators
and supporters streamed
Lejeune
Bartlett
Diva
Bikini
Model tall
1. Jody Calitz
2. Lejeune Bartlett
3. Lia Syrrafos
Vivian
Goosen
Lairen
Terblanche
Chantell
Kelly
Diva
Bikini
Model 35+
1. Lorrainne Coleman (C)
2. Daniela Verga (R)
3. Isobel van dan Bosch (L)
into the main arena. A greatly

improved lighting set-up bathed
the arena, ensuring that the 223
athletes would get to dazzle the
audience with even more glitz
and glam than the 2013 event.
The event boasted a 21%
increase in participation numbers
over 2013, where 185 athletes
entered and, more importantly,
over 90% of the 2014 athletes
were new to the show. With this
type of growth its clear to see
that the WBFF has taken South
Womens
Figure Tall
1. Lairen Terblanche
2. Vivian Goosen
3. Chantell Kelly
Africa by storm and is helping

to drive the reach and growth
of this sport locally, especially as
more fitness athletes strive for
that prestigious WBFF pro card.
With pre-judging having
taken place in the morning,

the main show got underway
with the athlete parade each
and every athlete who would
compete in the competition
took to the stage to showcase
themselves to the audience and
give a sneak peak as to what the
crowd could expect. With each
athlete waving a South African
flag in their hands, the stage was
a sea of colour and pride. It set
the tone for what was to be a
memorable evening.
After some brief
entertainment and a hip-hop
show, the individual lineups got under way. It was
immediately clear to see who
the crowd favourites were as
chants and names could be
heard from all over the arena as
friends and family cheered on
their loved ones.
THE FEMALE LINE-UPS
As is always the case, the female

line-ups were the major draw
cards and the athletes didnt
Women Figure 35+
2. Genevieve Botha (L) 1. Vivian Goosen (C) 3. Zelda van Greuning (R)
Lauren
Fick
Chantel van
Loggenberg
Odette de
Winnaar
Jenadine
Havenga
Diva
Fitness
Short
Alana
Kruger
fail to dazzle. In the Diva Bikini

Model Short Class, Vanessa de
Freitas and Charelle Johnson rose
straight to the top as their fiery
and energetic stage presence
captured the attention of the
prestigious judging panel, which
consisted of five international
judges, four of whom were
professional athletes themselves.
As this federation places a
proportionately bigger emphasis
on marketability and stage
presence than on physiques these
girls completely dominated in the
Genevieve
Botha
1. Lauren Fick
2. Jenadine
Havenga
3. Alana Kruger
pre-judging session with their

attitudes and personalities.
However, both Vanessa and
Charelle also have incredibly
sexy bikini physiques, which
delivered the whole package. For
these reasons they were both
awarded with WBFF pro cards.
The Diva Bikini Tall Class saw
Cape Towns Jody Calitz shoot
straight to top with what was
one of the greatest victories of
the competition in my opinion.
Jody works tirelessly to hone
her craft as a completely natural
athlete and I have seen this
girl grind her way through
shows over the years to get to
Andelene
Morais
Womens
Figure Short
1. Odette de Winnaar
2. Genevieve Botha
3. Chantal van Loggenberg
Jenna
Limerick
Diva
Fitness Tall
1. Monika Human
2. Adelene Morais
3. Jenna Limerick
Monika
Human
THE FEMALE
LINE-UPS WERE
THE MAJOR
DRAW CARDS.
103
Diva Fitness
Model 35 +
this point. Her presence and
appearance at this years WBFF
SA was nothing short of showstopping, and I was very proud
to see her achieve her WBFF pro
card. She is a true testament to
the value of perseverance and
commitment, and an example
to all South African women that
anything is possible with the
right approach and dedication.
In the Womens Figure Tall
Class another special moment
was experienced on the night
as Lairen Terblanche from Cape
Town reached the pinnacle of
her development with what can
only be described as one of the
best female physiques I have
ever seen in SA. Lairen is another
1. Lauren Fick
WBFF Pro-card awarded (L)
2. Mia Raad (R)
3. Eleanor Nel (C)
incredibly inspirational athlete

who has toiled tirelessly to attain
perfection. A more dedicated
figure girl youll struggle to
find, which is why it was a truly
touching moment to see her
announced as yet another WBFF
pro for 2014.
The male athletes seemed
to take their queue from the
performance of the ladies and
also delivered quality of the
highest degree. The Male Fitness
Model line-up saw a staggering
145 athletes from across South
Africa, with a small percentage
of international athletes coming
to compete in this incredibly
popular division. The fitness
model line-up is the perfect
Body
Building
Light heavy
1. Michael Appelcryn
2. Warren Germishuizen
3. Dr Oliver Attias
Warren Germishuizen
proving ground for anyone who

wants to create a great physique
that is both marketable and
attainable.
This appealing and attractive
look speaks to the broader
market, which is why it draws this
kind of athlete support, and is so
richly supported by the crowd.
To accommodate the number
of athletes the division was split
into a tall and short class. Jacques
Fagan took first place in the tall
class and was also rewarded
with a prestigious WBFF pro
card. The short class division
was completely dominated by
newcomer Adrian Colyn, who
displayed extraordinary stage
presence. Adrian has one of the
most marketable looks in the
competition and with a physique
to match he was the unequivocal
winner of this line-up.
THE MALE MUSCLE

MODELS
Dr Oliver Attias
104 SEPTEMBER - OCTOBER
2014 | www.fitnessmag.co.za
The Male Muscle Model division

was yet another line-up that
was packed to capacity with
rock hard muscle. This was a
line-up unlike any other that
has been showcased on local
soil. The top three athletes
stood out immediately, with
Gavin Perry, Jaco Moolman and
Dean Mason dominating the
stage. Their conditioning was
spot on and they all boasted
impressive muscle mass, which
made determining a winner

difficult for the judges. In the
end Gavin Perry took home
the coveted title, to the visible
disappointment of the other two
athletes. However, in another
unprecedented move, WBFF
founder and CEO, Paul Dillett
awarded the top three athletes
in this division with pro cards, a
decision that was richly deserved
and welcomed loudly by the
appreciative crowd.
With so much action on
stage and all the ceremonial
activity, with a total of 11 pro
cards awarded on the night, the
show went on a bit longer than
expected. However, the crowd
was constantly entertained by
the physiques on display and
were kept captivated until the
end. Each and every athlete
deserved their prestigious
awards and Im incredibly
confident that they will all
perform well at the 2014 WBFF
World Championships. A total of
25 South African athletes will be
going to these championships
15 pros and 10 amateurs
every one of whom can stand
on stage against the worlds
best with a chance of winning.
Congratulations must also go to
all the other athletes who made
it to stage and provided the
highest quality competition.
A show of this magnitude
would simply be impossible
Dale Horne
Rudi Pretorius
Male fitness model tall
1. Jacques Fagen
2. Dale Horne
3. Rudi Pretorius
Adrian Colyn
to stage without such a driven

and passionate team of people
behind it. They tirelessly assisted
us in making sure that the show
ran according to plan and that it
met the high quality standards
of a WBFF event. Accordingly
Gareth, Jaco, Chris and I would
like to thank all the special people
who helped us make this event
such a success. Well definitely be
back in 2015, bigger, stronger and
even better than before to once
again showcase South Africas
best talent, and elevate them to
an international platform where
they can truly show off their
considerable talents.
Male fitness
model short
1. Adrian Colyn
2. Martin Scott
3. Castro Jose
Castro Jos
The event boasted a 21% increase

in participation numbers over
2013, where 185 athletes entered
Martin Scott
Jacques Fagen
The WBFF
has taken
South Africa
by storm and
is helping
to drive the
reach and
growth of
this sport
locally.
RESULTS
WBFF South Africa Spectacular 2014
(Top-10 Results & Pro Status Awards)
DIVA BIKINI MODEL 35+
1. Lorraine Coleman (303)
2. Daniela Verga (308)
3. Isobel van den Bosch (307)
DIVA BIKINI MODEL SHORT
1. Vanessa de Freitas (324)
2. Charelle Johnson (327)
3. Andene Thomson (336)
DIVA BIKINI MODEL TALL
1. Jody Calitz (362)
2. Lejeune Bartlett (361)
3. Lia Syrrafos (386)
MALE FITNESS MODEL SHORT
1. Adrian Colyn (235)
2. Martin Scott (223)

3. Castro Jose (213)
MALE FITNESS MODEL TALL
1. Jacques Fagan (261)
2. Dale Horne (282)
3. Rudi Pretorius (269)
WOMEN FIGURE 35+
1. Vivian Goosen (101)
2. Genevieve Botha (100)
3. Zelda van Greuning (104)
WOMENS FIGURE SHORT
1. Odette de Winnaar (121)
2. Genevieve Botha (120)
3. Chantal van Loggenberg (124)
WOMENS FIGURE TALL
1. Lairen Terblanche (164)
Wbff Pro-card awarded
2. Vivian Goosen (160)
3. Chantell Kelly (161)

MALE MUSCLE MODEL
1. Gavin Perry (422)
2. Jaco Moolman (419)
3. Dean Mason (418)
DIVA FITNESS MODEL 35+
1. Lauren Fick (502)
2. Mia Raad (511)
3. Eleanor Nel (506)
DIVA FITNESS SHORT
1. Lauren Fick (521)
2. Jenadine Havenga (522)
3. Alana Kruger (529)
DIVA FITNESS TALL

1. Monika Human (567)
2. Adelene Morais (573)
3. Jenna Limerick (570)
BODYBUILDING MIDDLE WEIGHT
1. Robbi Crafford (620)
2. Tyrel Ekermans (630)
3. Clive Muzhewe (633)
BODYBUILDING LIGHT HEAVY
1. Michael Appelcryn (640)
2. Warren Germishuizen (655)
3. Dr Oliver Attias (652)
BODYBUILDING HEAVY WEIGHT
1. Lance Jacobson (665)
Results and spelling as supplied by
event organisers. fitness Magazine
takes no responsibility for incorrect
information or misspelt names.
105
ASIDE FROM THE FACT THAT IT WOULD BE ONE OF THE GREATEST PHYSICAL CHALLENGES YOULL EVER
MADE TO
MARATHON
If you think 42.2km is too great a distance to run, think again!
DATES
M RUNNING EVENT THAT
IDGE TOO
BR
A
HE MARATHON A 42.2K
E
LIK
S
EM
SE
S OFTEN
BACK SOME 2,500 YEAR OF RECREATIONAL RUNNERS. Stand at
ances and the
FAR FOR THE MA JORITY
h half and full marathon dist
t that offers bot

the start line of any race even
ners two-to-one, if not more.
atho
mar
the
21.1km runners outnumber
Yet every year there are runners who

successfully progress from the half
to the full race distance, and there is
no reason why you shouldnt be able
to either. The truth is that our ability
to run long distances is encoded in
our genes; humans were designed
to run. Aside from the fact that it
would be one of the greatest physical
challenges youll ever complete, there
are also numerous health and fitness
benefits to running a marathon at
some point in your life.
106 SEPTEMBER - OCTOBER 2014 | www.fitnessmag.co.za
MAKING THE JUMP
While the thought of doubling your half

marathon distance may seem daunting at
first, especially as it was a tough, challenging
road to build up from the couch to your first
5km, then your first 10km and onward to
21.1km, with the right approach just about
anyone can finish a marathon.
Dr Lawrence van Lingen, a sports
chiropractor who has worked with elite
athletes for 20 years, believes that preparing
for a marathon versus what many normally
run, a half marathon, is not as difficult as one
would think.
Dr van Lingen says that the first step
for any runner is to develop the strength,

mobility, agility, coordination and skill
required to run injury free. Humans are
getting weaker and more restricted as we
spend most of our lives in a seated position,
which is not conducive to the supple hips
and correct posture required to run. Very few
who embark on their journey to conquer
the marathon invest any time or effort into
learning how to run or into working on the
skill or art of running. And those who do are
often given conflicting advice and theory
about how to run, how much to run, how fast
to run, when to stretch, how to stretch, should
you stretch, which shoes should you wear,
or should you even wear shoes? The list is
endless and confusing.
To help you take on what many consider
the pinnacle of road running, whether you
plan to run Africas first city marathon, the
Sanlam Cape Town Marathon, or one of the
World Marathon Majors in New York, Berlin,
London, Chicago, Boston or Tokyo, Dr. van
Lingen shares some advice on how to swing
the odds of training for and successfully
finishing a marathon in your favour.
COMPLETE, THERE ARE ALSO NUMEROUS HEALTH AND FITNESS BENEFITS TO RUNNING A MARATHON
RUNNING TECHNIQUE
Stride rate: A combined stride frequency of
close to 180 steps per minute is desirable and
will reduce your injury rate. If you take fewer
steps than this per minute you should rectify
this. Anything less than 175 steps per minute is
doing it wrong.
Tip: Learn to run at the correct stride rate on a
treadmill; 15 steps on one side in 10 seconds.
You can also use a running metronome or
cadence app out on the road or field.
Balance on one leg: If you cannot balance on
one leg the injury odds arent in your favour. As
a minimum you need to be able to stand on one
leg with your hands on your hips for 30 seconds
without undue twitching or moving around. So

many problems with running form, posture and
technique are actually balance problems.
Dont extend your lower leg past vertical:
Theres a lot of debate about foot strike; should
you heel strike, forefoot strike, mid-foot strike or
a combination? Its actually more important that
your foot makes contact with the ground under
the hip. This simple concept will help prevent
all sorts of common errors in your running style
including, but not limited to, over-striding and
severe heel striking, and helps tremendously
to get your foots contact with the ground to
beneath the hip where it belongs.
Same-pace running: Competent runners with
a training plan that includes varied pace need to
be wary of tempo and sub-threshold pace
basically 15km to marathon pace.
Your body likes variety so you should
vary your pace; learn to run real easy
and learn to run faster. If you do all
of your training at or near one pace
youre doing it wrong.
Alternate shoes: Dont be that runner
who has to have just the right shoe
and lives in fear of the day that they
have to replace the old faithfuls. As you
advance you want to graduate to the
point where your second shoe
is lighter, more flexible and
less structured. Have a lighter
more flexible shoe for shorter
runs, speed work and recovery
runs, and your traditional shoe
for longer runs. The ultimate
goal is to be able to strengthen
your feet and make them
adaptable enough to do almost
all your running in a neutral,
unstructured shoe with a heelto-toe drop of around 4-6mm.
Recovery: Plan a programme
that includes sufficient recovery
time. What you want is a hard
day, easy day split, blended into
a framework of 1-3 weeks of
loading, followed by 5-10 days
of recovery.
Mobility and stability: First
become neutral and mobile
before worrying about
strengthening your core.
Becoming more mobile helps
you become more stable, move
more efficiently and improves
Tips to help you take on what many

consider the pinnacle of road running,
whether you plan to run Africas first
city marathon, the Sanlam Cape
Town Marathon, or one of the World
Marathon Majors in New York, Berlin,
London, Chicago, Boston or Tokyo.
Elana Meyer, arguably South Africas
greatest female middle- and long-distance
runner and a Cape Town City Marathon
ambassador, adds: There are a couple of
basic tips to remember when you want
to improve your running form. A fluent
running style will be more economical
when you run and, like a car, youll get more
kilometres from your tank. Rhythm exercises
or drills on the track will help this.
Meyer also offers the following tips:
Wear appropriate running gear.
Be light on your feet, and keep the
contact with the surface you run on as
short as possible.
Use your arms to drive your body
forward, not side to side.
In terms of training volume versus
intensity, more runners should do track
work. Shorter, faster sessions, intervals,
fartleks (play with speed), tempo runs
and hill training should compliment your
long runs.
In terms of running shoes, Elana feels
strongly that everyone is unique and
therefore needs to find what works for
them, and that there is more than one
type of shoe that will work. Personally I
dont like too much cushioning and prefer
a flexible shoe.
Meyers last tip is to plan your running
season, and give yourself enough time
to properly prepare for the marathon
distance. Follow a programme that
prescribes a gradual increase in workload,
with adequate recovery days built into the
programme, and include a taper of at least
two weeks before the big race.
your core. As a guideline I encourage

runners to have a short daily hip flexibility
routine. I like runners to also have a short
mobility routine as part of a warm-up. A
simple stretching routine after running
helps to defuse muscles that have tightened
during training.
While the Sanlam Cape Town City Marathon on 21 September 2014 is a bit too close to prepare
for if you havent already, the South African running calendar is packed full of great races all over
the country. So why not make your first marathon a wonderful trip and adventure? Choose a race
in a scenic part of the country and turn it into a truly unforgettable experience. If you are just
starting to run then 12 months is ample time to prepare for the 2015 Cape Town City Marathon.
Visit www.capetownmarathon.com for more info.
107
How marketers are exploiting

our desire to be healthy
BY MELANIE HEYNS, Features Writer | MODELLED BY Mellissa Nicholson
PHOTOGRAPHED BY Cindy Ellis
HEALTH
HALO effect
The
DEFINING THE HEALTH HALO
The health halo is a term that has been

coined to describe the practice whereby
marketers use health buzzwords on food
labels or packaging to make you believe
that certain food products are better
for your health when, in fact, this isnt
necessarily the case. The most commonly
used (and abused) terms in health food
products are low-fat, gluten-free, natural
and organic.
These tactics often result in the increased

sales and consumption of a specific product as
consumers think they can eat more of it because
its perceived to be better or healthier for them.
In essence, when we see these low-fat, natural,
organic or gluten-free labels on food packages
we often underestimate calorie content and
overestimate portion size.
To illustrate this point, a study conducted in
2013 at Cornell University recruited 115 people
between the ages of 16 and 76, and tested their
perceptions of food labels. The study required

the participants to try three different foods
(chips, cookies and yoghurt), one of which
was labelled as organic (in reality all were
organic). When asked which they thought
was the better option, all the respondents
selected the option labelled organic as the
best. Almost all of the participants ranked
the organic foods as being lower in calories
and fat, but higher in fibre than the regular
food. Even the organic chips and cookies
were rated as more nutritious. Whats even
more interesting is that the majority of the
participants were willing to pay 16-23% more
for the foods labelled as organic.
A more recent study from the University
of South Carolina in Columbia also found
that people who are watching their weight
are more likely to be misled by these labels
and packages. What many consumers dont
consider is that sugar is used to add taste and
flavour to low-fat or fat-free products as fat is
what gives natural food its flavour. This adds
to the calorie content of the product and also
influences our bodys insulin response, which
means that these foods are often far worse for
our health and waistline than full-fat products.
Owing to the combination of these factors
the biggest issues that pertain to the health
halo effect that companies are leveraging
amidst Western societys healthy eating trend
is the overconsumption of sugar-derived
calories and the underestimation of calories
in foods that are deemed as healthier options,
which leads to increased portion sizes. This
effectively means that while the sale of
health food continues to soar, the incidence
of obesity and lifestyle disease continues
to rise instead of drop. To help you make
a more informed decision and avoid the
pitfalls of the health halo effect here are a few
explanations of the more exploited terms in
the commercial food industry.
WHILE THE SALE OF HEALTH FOOD CONTINUES TO SOAR, THE INCIDENCE OF

OBESITY AND LIFESTYLE DISEASE CONTINUES. TO RISE INSTEAD OF DROP.
108
LOW-FAT
OR FAT-FREE
The
majority of the
low-fat or fat-f
ree
products on th
e market often
contain
just as many ca
lories as their fu
ll cream
counterparts, if
not more. In ad
dition,
when fat is rem
oved from food
products it loses its
flavour, so extra
sugar is
added to improv
e the taste. This
simply
adds to our curre
nt general over
consumption of su
gar.
The notion that
fat is to blame fo
r
obesity and lifesty
le disease is also
being
questioned. The
fact of the matte
r is that
fat is an importa
nt constituent of
a healthy
diet. You just ne
ed to know which
fats to
focus on, namely
monounsaturat
ed (found
in almonds, avoc
ados, olive and
canola
oils, sesame seed
s), omega-3 fatty
acids
(found in walnu
ts, flaxseeds, an
d fatty fish
like salmon) and
medium chain tri
glycerides (MCTs).
Caution: A one cu
p serving of low-fa
t
yoghurt contains
174 calories while
a one
cup serving of fu
ll cream yoghurt
contains
149 calories.
Dressed by www.boostgymwear.co.za
he number of people who have

turned to so-called healthier food
options has grown exponentially
over the last decade as mankind
grapples with the pandemics
of obesity and lifestyle disease that affect
so many today. However, despite making
healthier low-fat, natural and organic food
choices in the aisles of our local supermarkets
most people are still getting fatter and sicker.
How is this possible if so many are reaching for
the healthy low-fat option instead of that fullcream yoghurt? The truth is that not everything
labelled as low-fat, gluten-free, organic or
natural is actually healthier for us. More often
than not, these terms have been abused in the
name of marketing and increased sales. While
these foods may offer some health benefits the
exclusion of allergens for instance the overall
product might have a high sugar content or may
be packed full of calories. This means that its not
always a better option.
GLUTEN-FREE
This is mainly aimed at people with celiac

disease or an intolerance towards gluten,
which causes inflammation in the small
intestine of sufferers. Accordingly, when a
product is labelled as gluten-free it merely
means that it is free of this gluey protein that
is an allergen for many people.
Commonly contained in modern dietary
staples such as bread, pastas, cereals, desserts,
and baked goods, simply removing the gluten
from these products does nothing to reduce
the calorie content of these foods. They are
also generally lower in fibre than regular grain

products because manufacturers have to pack
in extra starch, fat and sugar to make them
edible. They also dont contain half as much
iron and B vitamins as other grain products,
so youll be missing out on those essential
nutrients as well.
Caution: One serving of gluten-free bread generally contains about 110 calories versus one
serving of regular brown bread which only contains 74 calories.
NATURAL AND ORGANIC
Organic food is any food product that

is grown on organically-certified land
without any chemical treatments, either
in the form of fertilisers or pesticides.
All substances put in the ground or on the
plants must come from a natural source
and there can be no chemical additives.
However, the quality and adherence to
these guidelines is only as good as the
legislation and governance in the industry.
In South Africa the use of terms like
natural and organic are not yet tightly
regulated by legislation, which is yet to be
promulgated. This leaves the terms open
to abuse. As such, consumers have to rely
on independent third-party certifications
or the audit system of retailers who
produce these products.
FREE-RANtoGfooEd like meat or
Free-range refers
als
derived from anim
eggs that has been
gs,
Eg
a.
are
or
tdo
ou
an
that have access to
be considered
ly
on
uld
sho
le,
for examp
ns
y come from chicke
free-range when the
ve daily
ha
d
an
ed
cag
en
that have never be
or area.
access to an outdo
t govthere are laws tha
ica
Afr
uth
In So
ctices. However,
pra
ng
mi
far
ge
ern free-ran
t these
ry consensus is tha
the general indust
islaleg
r
hte
tig
t
tha
d
an
laws are too vague
ne
fi
de
to
ed
is need
tion and governance
it
ange or organic. As
terms such as free-r
its eggs
or
n
he
a
for
,
ica
stands in South Afr
nd
ange it needs to spe
to be labelled free-r
t
outside and canno
y
da
a
urs
ho
six
at least
t govern
esn
do
s
thi
,
ver
we
be caged. Ho
y of these outdoor
the state and qualit
d at
se hens are house
conditions, how the
d.
treated or manage
are
y
the
w
ho
or
night
once again left
are
ers
sum
con
Accordingly
dits
dent third-party au
to rely on indepen
lly
rea
are
y
the
e
sur
en
or certifications to
ducts.
pro
ge
an
e-r
fre
g
gettin
HIGH-FIBRE
While many
processed or
commercially
produced
convenience
foods like cereal
and yoghurt are
often labelled
as high in
fibre, most
dont contain as much fibre as is found in
whole foods such as fruits, vegetables,
grains and beans.
What is clear to see is that the health
halo effect is an issue of perception.
Countless studies show that clever
marketing and food labelling causes
consumers to focus on one attribute of
a food product, which they then deem
to be healthier. This generally leads to an
overconsumption of calories and a lack
of consideration for the other ingredients
included in the product. This phenomenon
is certainly harming our ability to judge the
foods we buy and eat, which is why more
education and a healthy dose of skepticism
for commercially available foods that are
labelled as healthier options is needed.
TRANSFORMATION
INSPIRATIONAL SUCCESS STORIES
THE TIME
R
AFTE
TO MAKE A CHANGE
IS NOW!
BEFORE
MANISHA RAMDHIN
Moms
drop s!
29kg
STATS:
Weight before: 79kg

Body fat before: 35%
Weight after: 50kg
Body fat after: 8%
Age: 33
Marital status: Single
mom with a one-yearold son
110
s
Its a story all mom
best
can relate to the
l the
al
se
intentions to lo
railed
baby weight are de
ing on a
because the last th
ty list is
new moms priori
Ramdhin
herself. Manisha
After her
was no exception.
d big plans to
son was born she ha
fore a big family
drop the weight be
year (August
wedding later that
realised that it
2013), but she soon
ppen.
wasnt going to ha
I really didnt want to be the

person at the wedding who people
refer to as the one who just had
a baby due to my weight. I was
so adamant that I would lose the
weight that I refused to buy fat
pants or bigger sizes, preferring
to stick with stretchy or elastic
clothing. I desperately wanted
to fit into my old clothes again
as soon as possible, but I soon
realised that it wouldnt work out
like that, she explains.
Manisha was met with this
realisation when she stepped on the
toilet seat to take a picture of her son
in the bath, and the seat broke. Thats
when I knew I had to do something,
and fast! Soon after that incident
she was out buying diapers at Game,
where she came across an issue of
fitness magazines fatloss special
issue. I remember my mom saying
that I have too many magazines
and I shouldnt waste my money on
another one, but I insisted. In the
mag was the Supashape 12-week
transformation competition. I didnt
sign up immediately because, like
most people, I didnt have the time
and money, especially as a single
mom with a newborn who was still on
maternity leave.
What she did do was set herself
a personal weight-loss goal, which
she aimed to achieve before the
entry cut-off date. I wasnt sure
that Id be disciplined enough to
do it and therefore
didnt want to waste the
money. However, by
following the exercise
programme and dietary
info she found inside the
magazine Manisha lost
5kg and began to realise
that it might be possible.
I entered the week
before the deadline. After
researching all the coaches
I chose Tammy Dreyer from
Kini-Girl Inc because her
journey appealed to me.
THE JOURNEY
Manisha says that Tammy, an

IFBB pro athlete, coach and
personal trainer proved to be her
biggest inspiration during her
transformation. Everything about
her wowed me her lifestyle,
her values, her family life, her
balance in everything she does,
and her achievements. She was
honest enough to let me know
when I was messing about or not
pushing myself hard enough, yet
still encouraging, supportive and
professional. I even placed pictures
of her around my house, in my office
when I went back to work, and in
my car as that was what I wanted
to look like and her physique
represented everything that I
associated with a healthy lifestyle.
Tammy devised an eating and
exercise plan for Manisha, and she
stocked her fridge accordingly.
I initially thought it was weird
that I had to prepare and freeze
all my food, but I quickly learnt
that when I didnt prep my food in
advance I veered off course and
ate the wrong things.
She was also faced with an
unexpected challenge in terms of
her new eating plan as Manisha
wasnt used to eating that
amount of food, even more so
when trying to lose weight. I was
eating more than I had eaten my
entire life so I had to train myself
to eat that much. Eating six meals

a day, every 2-3 hours proved to be
a real challenge initially.
Despite this preparation Manisha
says she still found it difficult to
say no when she went out or
attended events. All the extra
weight I was carrying also meant
I wasnt able to do everything
Tammy prescribed initially. When
Tammy said sprint I would walk
really fast. If she said do 15 lunges,
I did 10. I wasnt confident enough
to go to gym either and it was also
difficult to leave my four-monthold son at home, so I adapted
the exercises to suit my life. I did
what I could in the time I had
when he slept I did lunges down
the passage. I did squats while
watching Isidingo. I walked my
Husky every morning and evening.
I just researched everything online,
Googling and using YouTube to
learn proper technique.
Amidst these challenges Manisha
still managed to exercise at least 3-5
times a week, with cardio straight
after her weight training sessions
when she eventually did make it
to the gym. There were plenty of
times when I missed workouts or
was unable to complete them due
to time constraints, but I stuck with
it, picked myself up after missed
sessions or unplanned cheats and
kept on going.
OVERCOMING
DISAPPOINTMENT
With that approach it wasnt long

until the results started to show,
although Manisha didnt realise it
at first. From month to month I
couldnt see much difference, but
Tammy was always delighted at
my progress. My problem was that
I kept on comparing my condition
to the vision I had of myself, which
meant that I was continuously
disappointed. This was one of the
ways I would set myself up for failure,
but Tammy believed in me, gave me
hope and helped me achieve goals I
never thought were possible.
Additional support, which is
always essential in any endeavour
of this kind, came in the form
of Manishas sister Herisha,
The holistic
and balanced
approach to eating
and exercise that
Tammy prescribed
also means that
Manishas yo-yo
weight gain is a
thing of the past.
who trained with her, helped

Kini-Girl Inc,
her out with babysitting, and
where I discovered
helped to prep her meals. My
an amazing bunch
folks, especially my mother, also
of ladies from all
encouraged me and helped with
over SA, the UK
babysitting, which remains one of
and US who all
the biggest challenges for me to
offer so much
manage when trying to find the
support and
time to train.
encouragement,
But it was the change in
which is what
Manishas own mindset that
has kept me
was the overriding factor in her
motivated and progressing. They
after setbacks and how to deal with
ultimate success. All I ever wanted pick me up when Im down and
the guilt that follows. Harbouring
was to be comfortable enough to
keep me on track. I also see their
this guilt and the self-deprecating
wear a bikini with
progress, which
thoughts and feelings it creates
my son when Im
challenges me even
I DID LUNGES
doesnt solve anything, nor does it
on the beach and
more.
I
competed
DOWN THE
help in any way. I therefore learnt to
be the best version
in my first show on
PASSAGE. I DID
let go and to forgive myself so that I
of me I can. In that
7
June
2014,
which
SQUATS WHILE
can get back on track.
regard, this process
was my birthday. It
WATCHING
The holistic and balanced
has also reshaped
was
the
culmination
ISIDINGO.
approaching to eating and exercise
my perception of
of all my hard work
I WALKED MY
that Tammy prescribed also means
what is achievable
up until that point,
HUSKY EVERY
that Manishas yo-yo weight gain
and attainable. I
and was also my way
MORNING AND
is a thing of the past. Im stronger,
always thought my
of
showcasing
my
EVENING.
healthier and happier than ever
big bum and hips
transformation.
because of my transformation
would remain a
Manisha now
journey. Having reached this point
certain size, but after months of
feels that, for the first time in her
I know I will never go back to my
training and healthy eating I can
life, she has found balance which
old habits, so I packed all my old
see that thats not the case. And
enables her to remain disciplined
clothes up and donated them to
thats one of the biggest lessons I
and committed in all areas of her
charity. Im now a healthy, happy
learnt through this process: telling life, not just health and fitness. I
size 30 and plan to remain that way.
yourself that its your genes and
have also leant to pick myself up
that youre built like this is a lie.
Armed with renewed self-belief
IN CLOSING, MANISHA SAYS THAT ITS ONLY WHEN WE TAKE RESPONSIBILITY
and loftier goals Manisha took
FOR OUR ACTIONS AND WHAT HAPPENS TO OUR BODIES THAT MEANINGFUL
on one more 12-week challenge
CHANGE CAN HAPPEN. You need to realise that you look the way you do because
late in 2013, following which she
of your past actions, and that it has taken years to get this way. So dont expect
decided to enter an IFBB Bikini
changes overnight it has taken me 18 months to get to this point and dont be
competition. I joined Tammys
too hard on yourself. Change is possible with patience, the right approach
Share your success story and inspire others.

If you or your friend have made a lifestyle transformation we want to
know about it. Mail us on info@fitnessmag.co.za and your story could
be shared with our readers
and, most importantly, the right guidance and support from a trusted and
experienced professional like Tammy. So stop making excuses, just make a
change, even if its a small one.
MANISHAS
L E S S O N S: K E Y
1. Be kinder an
d gentler to yo
urse
2. Love yourse
lf and accept wh lf.
o you are
first, even when
you weigh 79kg
like
I did.
3. Believe in yo
urself and your
actions,
regardless of wh
at everyone els
e is
saying and do
ing.
4. Eat more... of
the right food
, and dont
cut carbs com
pletely.
5. Reward your
self with things
other than
food.
6. Build and de
velop confidenc
e.
7. Anything th
e mind
believe it is force can conceive and
d to achieve.
8. Know that yo
ur success will
help to
inspire and mot
ivate others.
9. Do the exer
cises your body
needs, not
just the ones yo
u like.
10. Preparatio
n and planning
are key.
Favourite healthy
meal: Cauliflower
crusted pizza
Favourite training
routine: Tammys
lunge, squat, sprint
routine on the treadmill
Your must-use
supplements:
Vitamins, Supashape
CLA, Carnitine Lean
and Whey
Your top diet tip:
If you fail to plan, you
plan to fail.
111
SPOT
REDUCE
FAT
Orders to
kate@fitnessmag.co.za
Delivery free in Johannesburg
outside Joburg courier
fees apply.
ENQUIRIES
Kate
(011) 791 3646
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13010

HE LIST AND COMBINATIONS OF BODYWEIGHT

as Parkour, dancing, obstacle course

EFFECTIVE WAYS TO BUILD

of the elite CrossFitters who train at

As with any new form of training it

SEPTEMBER - OCTOBER 2014 | www.fitnessmag.co.za

NOT FEELING IT?

ON COVER: MEAGHAN TERZIS

THE BIG FAT DEBATE

THE TASTE WITHOUT THE GUILT

THE HARD TRUTH

USN FACE OF FITNESS

BODYWEIGHT TRAINING 2.0

NEWS AND EVENTS

2014 EVOX WBFF SA

THE HEALTH HALO

BY THE RESULTS YOU

PG 70 Bodyweight training 2.0 &

SPORTS BRA SPECIAL

CHOOSE YOUR SPORTS BRA WISELY TO REDUCE

A suitable sports bra should be

BY MELANIE HEYNS, Features writer

NEW BALANCE THE COMFY

GREY LIZA CLIFFORD SPORTS BRA

TRY FIND A SPORTS BRA THAT COMES

Light support mainly for lowimpact training, like in the gym.

ADIDAS SUPERNOVA RACER BRA

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SEPTEMBER - OCTOBER 2014 | www.fitnessmag.co.za

ADIDAS SUPERNOVA RACER BRA

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WHITE LIZA CLIFFORD SPORTS BRA

PG 80 Beat the bounce: Give your body

Strengthen your core

Kick temptation to the curb.

KEEP IT NATURAL AND AVOID

KEEP YOUR CORE TIGHT

Sorry ladies, crunches

Youll also get a great

TIP: Allow your

with the correct intensity

Few exercises work as many

PG70 More-than-just-core: Burn more

fitness Magazine South Africa

The Maverick Publishing Corporation

What you do in the

SIMPLY INCLUDE ANY ONE OF OUR

Researchers from the

PUMA GYM LICIOUS BRA TOP

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Making the right choice

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HEALTH, NUTRITION, WELLNESS

up early for a morning jog.

SEPTEMBER - OCTOBER 2014 | www.fitnessmag.co.za

ITS NOT TOO LATE

A study published in the journal Circulation in June has