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 CONTENTS

>> On the cover Kevin Dzienny

itskevindzienny
>> Image by Michael Neveux POWER UP
www.michaelneveuxphotography.com
neveuxstudios
12 General news
Industry update...

17 Ask Fitness His Edition

All your health and fitness questions answered

24 Guy gear

28 MALE The latest gear, fashion and accessories to

FIXATION compliment your fitness lifestyle
Isobel
Goodchild 26 Fit tech
Tech to give you the edge in your training and racing

34 THE DNA OF INJURY

When you are
genetically
30 Work out inflammation
predisposed to injury Keep systemic inflammation in check with diet and
exercise

33 Accelerate recovery with heat

Understand temperature’s effect on fatigue

38 Symmetry begets symmetry

The foundation of peak performance and
aesthetic perfection

TRAINING

54 Fitness news
Research, news and the latest products

44 WEAK POINT TRAINING

A look inside the workout
plan of fitness athlete
to boost your health and fitness

Reece da Silva 56 Training guide

Create the ultimate mid-section with the
strict toes-to-bar

57 Form first
Side plank with weighted overhead reach

58 Unleash your torque

Better harness your internal capacity
to generate power

60 10 moves to a better body

A 6-week movement-based training guide

SUPPLEMENTS & NUTRITION

68 Supplement news
Power your performance

70 Protein power up!

Protein cheescake

72 Native Whey
The buzzword in protein supplements

74 Nutrition news
Eat clean, live healthy

78 Diets to consider in 2018

The latest diet trends

6 JANUARY - FEBRUARY 2018

 EDITOR’S LETTER
LIVING LIFE 1KM
AT A TIME
At the end of November last year I
had the privilege of running my first
mountain race. We travelled across the
border into Lesotho, heading for Maliba
Lodge in the Maluti Mountains, located
in the Tsehlanyane National Park, to run
the Lesotho Ultra Trail – Africa’s first
Skymarathon.
At a minimum elevation of 1943m and
topping out at a breath-gasping 3144m,
it’s a serious challenge for any runner.
The route traverses intricate networks of
hiking and livestock trails that exist along
the valleys, mountain flanks, and mountain
tops of the national park.
Having never taken on a running
challenge like this, I wasn’t sure what to
expect or how my race would pan out.
Regardless, I started the run filled with
feelings of excitement and wonder, rather
than trepidation and nervousness about
what lay ahead. And while I definitely
struggled with the technical terrain and
some muscle cramps midway through the
race, at no point did I ever wish I wasn’t
out on that trail. At no point did I wish away
the experience or fret about how much
further I still had to go. And I attribute this
to two factors. Firstly, despite ramping
down my training volume substantially in
the lead up to Lesotho Ultra, I’ve had my
most consistent year of training yet and
have managed to maintain a base level of
fitness that enables me to take on physical
challenges such as this without too much
extra work required. Granted, I didn’t run
a great time, but other than the cramps,
my body and physiology stood up to the
punishment the mountain and altitude
dished out. It’s a testament to the approach
of never taking time off voluntarily from
training. Rather keep your routine with a
maintenance programme than take time off
8 JANUARY - FEBRUARY 2018
DON’T MISS OUT!
WHAT READERS HAVE BEEN UP TO ON INSTAGRAM
completely, which leaves
you starting over from
scratch when you get
going again. @don_saunders @zola_vplay
However, more
important was my
mindset. I went into the
race choosing to take
each kilometre as it
came, facing whatever
challenge it threw at me
as best I could with the
@ruandupreez_fit @alroydixon
energy, strength and
skill I had available to
me at that moment in
time. Worrying about the
12km climb up a mountain that lay ahead
was never going to make it any easier, or
change the outcome. So rather than let it
consume my mind as we approached the
@ayrton_ifbb_physique @robbi_crafford_bodybuilding
climb, I chose to remain in the moment. I
took in the spectacular scenery, smelt the
fresh air, revelled in the crisp morning cold KEEP SYSTEMIC INFLAMMATION
as the sun’s rays slowly crept down the IN CHECK WITH DIET AND EXERCISE
valley to meet us. I spoke to runners as we
passed each other and I took every moment
I could to tune out of my head and into my
surroundings. By doing so I ran every step
in the moment. I ran the race 1km at a
time, never getting ahead of myself and,
in so doing, never felt overwhelmed by
themassive challenges that lay ahead.
A friend of mine had actually asked me
the day before if I felt nervous. I laughed TURN TO
because, after all, it’s just another run, isn’t PAGE
30
it? All you need to do is place one foot in
front of the other, dealing with the terrain
as it presents itself, until you reach the
finish. When your mind starts to wonder
off, thinking about what lies ahead, snap ON THE COVER...
back to the present moment, realise where
you are and remind yourself that the only
moment that matters is ‘now’. What’s so
hard about that?, I retorted. And it’s actually
a mindset that’s applicable to everyday
life. There are many things to get bent out BRING UP
LAGGING
of shape over, especially in South Africa BODY
PARTS
at present. But until you’re faced with
WITH
them, just keep putting one foot in front of REECE DA
SILVA’S
the other, doing the best you can in each APPROACH
PG 44
moment, living life one kilometre at a time.
That’s how I plan to tackle 2018 and the
many challenges it will undoubtedly toss
my way. I hope you too have your head in
the right place.
SIMPLIFY YOUR
PEDRO VAN GAALEN APPROACH TO TRAINING
WITH THIS 6-WEEK
Editor WORKOUT PG 60
@PedrovanG @pedrovang FOLLOW US ON
TWITTER @FITNESSHISEDITION
OR INSTAGRAM @FITNESSHISEDITION
OR FIND UPDATES ON FACEBOOK
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Distributed in South Africa by cRESULTS Group | hyksosouthafrica | Hykso_southafrica
 PUBLISHER’S LETTER
THE TIME IS NOW
I probably sound like a broken record
if you’ve been reading my Publisher’s
letters for as long as I have been
writing them. I’m not much of a New
Year’s resolution kinda guy. In saying
that, the start of another year does
give you a sense of a new beginning
and renewed hope that the year ahead
can be better than the previous one.
We all aspire to bigger and better
things, but simply aspiring isn’t going
to make it happen.
Without action we are unfortunately
just a head full of thoughts. It doesn’t
matter how positive, how creative, or
how driven we might be in our minds,
what matters most is action. No matter
how great or how small, action is what
determines if we move or if we stand still.
60 10 MOVES TO A BETTER BODY
Simplify weight training with
this 6-week workout
FROM THE PUBLISHERS OF
Combined circulation of 82,000 magazines
10 JANUARY - FEBRUARY 2018
PUBLISHER
ANDREW CARRUTHERS
andrew@maverickpublishing.co.za
I could place a thousand quotes here
that would add to what you probably EDITOR
already know about action versus inaction, PEDRO VAN GAALEN
pedro@maverickpublishing.co.za
but I’m rather going to skip the platitudes.
If you’re already an experienced DEPUTY EDITOR
trainer and you understand the trials WERNER BEUKES
and tribulations of the journey we put
ourselves through to get in shape and CO-PUBLISHER SENIOR
really push ourselves to our own limits, Tanja Schmitz DESIGNERS
then you know that Rome wasn’t built in Christian Nel,
a day. Bad workouts, poor nutrition, a bad ADMINISTRATION Teya Esterhuizen
night’s sleep and stress, all play a huge Leoni Needham
CONTRIBUTORS
role in how we progress in our training
PHOTOGRAPHERS & ADVISORY
towards our physique-oriented goals. Jason Ellis, Cindy Ellis, Gareth Powell,
Ultimately, fitness is a marathon, not a Hennie Lombard, Sean Johnson,
sprint. If you can just accept that there will Slade, Michael Neveux, Julian Reichman-
be times that you’ll feel useless, tired and James Patrick, Israelsohn,
demotivated, then you are, in fact, already Soulby Jackson Steve Attwell
one step ahead of the pack. The knocks
are part of the rewards and only once you TECHNICAL
accept that you’re going to get frustrated, Cory Schmitz
tired and want to give up, then, and only
then, will you be ready to reap the rewards
ADVERTISING SALES
ANDREW CARRUTHERS
of progress and reach your goals.
Your body is a resilient unit, but your
andrew@maverickpublishing.co.za
011 791 3646
mind will do its absolute best to get you
to stop and rest by telling you that you’re PUBLISHED BY THE MAVERICK
tired. Knowing when you’re over-worked, PUBLISHING CORPORATION
stressed, under-recovered or poorly Publishers of Muscle Evolution,
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when you’re tired because you’re being www.maverickpublishing.co.za
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Happy New Year!
Enjoy issue 33!
ANDREW CARRUTHERS
Publisher
_MAV3RIK_ mav3rik
No liability is assumed by The Maverick Publishing
Corporation, Muscle Evolution (and M.E’s Fitness) nor
any of the authors of the information provided in this
publication. The Maverick Publishing Corporation cannot
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The information published in this magazine should not be
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 POWER UP ■ GENERAL NEWS

MAKE 2018
THE YEAR YOU ELITE ATHLETE EXTRAVAGANZA
RUN A 21 The first 200 athletes at a competitive level. There
to enter online for the will be 12 men’s divisions,
Have you longed to be a half-
upcoming Elite Athlete 10 ladies’ divisions, and
marathon runner? OptiFit, which
Extravaganza will receive two overall titles to be won
runs in association with the Sports
an Elite Goodie Bag. The by both sexes. A couples's
Science Institute of SA (SSISA),
Elite Athlete Extravaganza division, a disabled line-up
will be hosting an 8 weeks to
is scheduled to take place (wheelchair body building),
21.1km programme for runners
on Saturday, 24 March 2018 and a best coach award
who can comfortably run 10km.
at the Lyric Theatre at Gold are also on offer. Four
Recent research, conducted by UCT’s
Reef City in Johannesburg. elite 12-week challenge
Division of Exercise Science and
Now in its second year, the awards will also be handed
Sports Medicine on OptiFit’s 10km
show is aimed at preparing, out on the night. With
programme, found it to be extremely
conditioning and developing over R350 000 in prizes
safe and scientific with members
new and upcoming South up for grabs, you cannot
reaching their goal with no muscle
African athletes and gym miss this opportunity!
damage or pain. The course includes
enthusiasts by providing a Follow the Facebook group
three sessions a week where you are
non-affiliated platform to and page “Elite Athlete
trained by caring sports scientists or
encourage and enable them Extravaganza” for further
biokineticists – who are themselves
to accomplish their dreams updates.
runners. These sessions will help you
master the skills and gain confidence Visit www.eliteathleteextravaganza.co.za to complete your
to run a half-marathon. Useful tips entry form and choose your division to compete in.
about running gear, groups to train
with and events on the calendar are
also provided. Basic health and fitness

POWER UP!
assessments are conducted at the
start and end of the course, and the
group participates in the official target
race, the Old Mutual Two Oceans
21.1km, on 31 March 2018. The course
starts late January 2018.
For further info and to secure a
place, e-mail optifit@ssisa.com or visit
ALL THE LATEST NEWS IN THE WORLD OF FITNESS
www.ssisa.com.

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12 JANUARY - FEBRUARY 2018

TOP READS THIS MONTH

LORE OF NUTRITION
By Tim Noakes & Marika Sboros
In December 2010, Professor Tim Noakes was
introduced to the low-carb, high-fat (LCHF) lifestyle,
which was contrary to what he had been taught and
was accepted as conventional nutrition ‘wisdom’.
After intensive research and first-hand experience,
he revealed his findings in 2012. Now, in Lore of
Nutrition, he explains the science behind the LCHF/
Banting diet, and why he champions it, despite the
constant persecution. He also discusses the medical
and scientific code of silence that discourages
anyone from speaking out against the current
dietary guidelines.
R290

ENDURE: MIND, BODY, AND THE

CURIOUSLY ELASTIC LIMITS OF HUMAN
PERFORMANCE (KINDLE EDITION)
By Alex Hutchinson
How high, far or fast can humans go? What defines
our limits? In Endure, Alex Hutchinson, Ph.D.,
reveals why our limits may be determined as
much by our head and heart, as by our muscles.
He reviews science’s search for an understanding
of human fatigue, going beyond the traditional
mechanical view of human limits. He argues that a
key element in endurance is how the brain responds
to distress signals and presents new discoveries
enhancing the performance of athletes, showing
how anyone can utilise these tactics to bolster their
performance.
$19.29 www.amazon.com

BODYWEIGHT STRENGTH TRAINING:

12 WEEKS TO BUILD MUSCLE
AND BURN FAT (KINDLE EDITION)
By Jay Cardiello
When it comes to getting fit and feeling good,
knowing what to do and finding the time to do it is
more than half the battle. Eliminating the hassle of
gym memberships, Celebrity trainer Jay Cardiello
lays out a 12-week plan to show readers how
strength training can help them get into shape and
burn fat. With essential exercises for your legs, back,
abdomen, and arms, plus easy-to-follow workout
plans that suit any schedule, Rock Solid Strength
Training does the heavy lifting for you.
$9.11 www.amazon.com
TINSELTOWN / SHUTTERSTOCK.COM

“I BELIEVE THERE’S AN
INNER POWER THAT MAKES
WINNERS OR LOSERS, AND
THE WINNERS ARE THE ONES
WHO REALLY LISTEN TO THE
TRUTH OF THEIR HEARTS.”
– SYLVESTER STALLONE
 23
POWER UP ■ EVENTS CALENDAR FEDHEALTH
XTERRA GRABOUW
The Fedhealth Xterra

25
Grabouw event, the

18
SANLAM largest Xterra in the
CAPE MILE
world in terms of
The Western Cape’s
F E B participation, will be
F E B premiere open
water swim, the
the only event on the
local calendar in 2018. Event organisers
Sanlam Cape Mile will celebrate its fourth Stillwater Sports have therefore opted to
anniversary in 2018. Entrants can choose maintain this status by focusing their “full
between a 1-mile (1.6km) or a refreshing attention on the South African Championship
500m swim. The event has grown in size (Grabouw) and have therefore decided to
from 1500 in 2016, to 2000 in 2017. The not host an Xterra in Buffelspoort (North
festival village at the Grabouw Country West Province) and Nelson Mandela Bay
Club will once again be buzzing with live (Eastern Cape) in 2018.” Taking the form
entertainment and food vendors serving up of the South African Championship, the
mouth-watering meals. Fedhealth Xterra Grabouw event forms
Date: 18 February 2018
part of the Xterra World Tour. Athletes
Venue: Eikenhof Dam, Grabouw Country Club
competing at this event stand the chance
For more info or to enter email
entries@stillwatersports.com or visit
to qualify for the world championship

IMAGE BY TOBIAS GINSBERG

www.stillwatersports.com. final in Hawaii later in the year.
Date: 23–25 February 2018
Venue: Grabouw Country Club, Western Cape
IMAGE BY TOBIAS GINSBERG

For further info or to enter visit

www.stillwatersports.com

27 24
TRANSBREEDE ELITE ATHLETE
ULTRA MTB EXTRAVAGANZA
This one-day 120km The Elite Athlete
J A N mountain bike event M A R Extravaganza is
will comprise aimed at preparing,
trails in Rawsonville, Slanghoek Valley conditioning and developing new and
and Bains Kloof. Athletes can expect a upcoming South African athletes and
tough course with approximately 2500m gym enthusiasts, by providing a non-
of ascent and possible temperatures affiliated platform to encourage and
reaching 38°C. The route will traverse enable athletes to reach their dreams
over great single tracks, at a competitive level. The event offers

EVENTS
vineyard roads and
mountainous areas.
Date: 27 January 2018
Venue: Du Toit’s Kloof
Cellar, Western Cape
Visit www.iqela-events.co.za
over R350,000 in prizes.
Date: 24 March 2018
Venue: Gold Reef City, Lyric Theatre,
Johannesburg
Visit www.eliteathleteextravaganza.co.za
to enter.

NEWS FLASH! 21
TOUGH MUDDER HEADS TO SA
Tough Mudder, Inc. and Invictus Events and
Entertainment Pty Ltd have partnered to bring
22
A P R
the world’s leading obstacle course challenge to
South Africa in 2018. The multi-year partnership MASGCOR CEDERBERG
marks the first time Tough Mudder has licensed 100 MILER
its signature challenges in the country and its first Ride it in one-day with the
on the African continent. Tough Mudder now holds Race event for a proper
events on five out of the six habitable continents. challenge, or the two-
The inaugural South Africa Tough Mudder weekend day Trek event for an
will take place on 15-16 September 2018 at Old Mac unforgettable experience.
Daddy in Elgin, Western Cape, South Africa. The Day 1 of the Trek finishes at
weekend will feature Tough Mudder’s eponymous Nuwerust in the heart of the
signature challenge, the Tough Mudder, the 16-19km Cederberg. Both events finish
obstacle course challenge that features 20+ obstacles, at Kaleo Guest Farm.
and the Tough Mudder Half, a 8km course that brings Dates: 21-22 April 2018
the thrills of Tough Mudder with 11 obstacles. Venue: The Yellow Aloe,
Clanwilliam
Visit cederberg100miler.co.za

16 JANUARY - FEBRUARY 2018

 POWER UP ■ READER Q&A

ASK THE EXPERTS

>> Questions answered by Mario van Biljon and Pedro van Gaalen

“THE MAGNITUDE
OF THE STRESS YOU
IMPOSE IS IMPORTANT
– KEEP OVERLOADING
YOUR BODY DAY IN AND
DAY OUT AND YOU’LL
QUICKLY REACH THE
POINT OF BURNOUT OR
OVERTRAINING.”

ON THE
SEVENTH DAY, Obviously the magnitude of the
stress you impose is important – keep

DO I REST?
overloading your body day in and day
out and you’ll quickly reach the point of
burnout or overtraining. Conversely, a
body that has been exposed to a stress
like intense weight training for five
to six days in succession, which then

Q I find the idea of complete rest days old-fashioned and unnecessary. In fact,
I believe that they do more harm than good. Is the body so inefficient that
sits idle for 24 hours or more will also
react poorly. I’m sure many readers
it requires an entire day of ‘slothing’ when no form of physical activity is done? would have found that they feel stiff and
Surely our bodies will benefit more from consistent daily activity, especially given sore the day after a rest day, more so
that people today tend to sit more than ever before. What’s your opinion? Greg than they did after consecutive days of

A Determining your recovery needs

can be extremely complex as there
are so many interrelated factors involved.
It can also be highly individualised,
based on myriad factors such as your
genetics, your current training status,
training history, nutrition, your amount
and quality of sleep, and your prevailing
stress levels, in all in its forms, be it
emotional stress, psychological stress or
even environmental stress.
But, in general, I would have to agree
with you. A complete rest day that is
devoid of any form of activity is probably
Without
movement,
intense training. That’s because, without
movement, joints seize up and become
not your best bet when optimal recovery joints seize immobile, and muscles and connective
is your aim. up and tissues get ‘cold’, which is when muscle
To try to contextualise this viewpoint become fibres stop sliding smoothly.
immobile, and
in more detail, it’s worth stating that Inactivity also shuts off the muscle
muscles and
the human body tends to thrive on connective pump action needed to drive the
consistency. It adapts to stresses imposed tissues get lymphatic system, which is important
on it, and when there is no stress it stops ‘cold’, which for recovery as it helps to keep exercise
is when
adapting. In fact, without any form of metabolites and other fluids moving
muscle fibres
stress, your body can regress in terms of stop sliding within and around the body. Take an
strength, fitness and muscle mass. smoothly. entire day off to ‘veg out’ on the couch,

www.fitnesshis.co.za 17
 POWER UP ■ READER Q&A
“WHEN IT COMES TO RECOVERY, ACTIVE MEANS MAINTAINING
SOME FORM OF MOVEMENT TO PROMOTE, SUSTAIN AND
EVEN ENHANCE MOBILITY, MAINTAIN SOFT TISSUE
SUPPLENESS, AND ENSURE EFFICIENT JOINT FUNCTION.”
binge watching the latest TV series
and you’ll likely feel sluggish, slow and
creaky the day after.
As such, active recovery is the ideal
form of rest and recuperation. Complete
rest is, of course, paramount in the
recovery equation. But if you’re getting
your 8-9 hours a night of sleep, you can
be pretty confident that you’re ticking
that box.
However, it is important to define
what ‘active’ means in this context.
When it comes to recovery, active
means maintaining some form of
movement to promote, sustain and
even enhance mobility, maintain
soft tissue suppleness, and ensure
efficient joint function.
This can be as simple as a few
minutes of mobility drills, stretching
and foam rolling on your day off
from training. When we do this we
work to address the musculoskeletal
misalignment that tends to occur
when we go from our predominantly
sedentary seated daily positions to all-
out intense training, often without an
adequate warm up.
It’s an approach advocated by
renowned physical therapist and
CrossFit coach, Dr Kelly Starrett,
through his ‘no days off’ philosophy.
Even on heavy training days, he
suggests spending, at the very least, 10
18 JANUARY - FEBRUARY 2018
and other rollers, and ‘band flossing’
(look it up).
There is a real need for this type of
proactive work as fascia, muscles and
tendons form a complex web with lines
that connect movement and anatomy
chains throughout the body. Tightness or
poor function in one area can throw the
movement of an entire chain off, leading
to compensation, poor performance
and, potentially, injury. Tightness can
also slow down both physical and CNS
recovery as the body works harder to
self-regulate and correct these issues
and imbalances.
These soft tissue release techniques
also help to break up adhesions
through the pressure applied, and also
manipulates neuromuscular receptors,
causing muscles and fascia to relax and
release tightness. When combined with
dynamic stretching and mobility work,
soft tissue becomes more pliable,
which is key to restoring function and
improving recovery.
Other, more direct forms of release
that can also be included on active
recovery days include dry needling,
recovery massages, and hot-cold
contrasting (saunas or hot showers,
and complete submersion in ice baths,
minutes a day on mobilising joints and for instance.) These techniques are
the surrounding muscles, particularly also highly effective at helping to
those where niggles or ‘hot spots’ exist. reduce tightness, restore function and
More importantly, on the days you don’t improve circulation.
train, Starrett suggests upping the In terms of other types of movement
accessory work, to help facilitate the suitable for active recovery days, you
Inactivity recovery process through movement. can also engage in light cardiovascular
shuts off This can include, according to Starrett, activity, be it walking, an easy run,
the muscle foam rolling, soft tissue work with balls rowing or even a non-weight bearing
pump action
swim. This movement helps to promote
needed to ACTIVE RECOVERY
drive the blood flow, which is essential for
lymphatic the regeneration of new muscle and
system, connective tissue to aid and facilitate
which is SOFT TISSUE
RELEASE repair and recovery. Other fluids are
important for
recovery as TECHNIQUES also prompted to move through the
it helps to Mobility drills, body, flushing muscles and organs to
keep exercise stretching, foam
regenerate, renew and restore.
metabolites rolling, soft tissue
work with balls The fundamental consideration when
and other
fluids moving and other rollers choosing an activity for active rest is that
within and and ‘band flossing’ it must be restorative. Hitting the gym for
around the (look it up).
a high-intensity full-body metcon after
body.
HOLISTIC 6 days of a hardcore bodybuilding split
THERAPY is not what your body needs. However,
Dry needling, an easy 20 to 30 minute run in the park,
recovery
a hike out in nature, or a few laps in
massages,
and hot-cold the pool, followed by some mobility,
contrasting baths stretching or even yoga will have the
restorative effect you’re looking for.
LIGHT CARDIO-
Once done with your active recovery
VASCULAR
ACTIVITY session you should be left feeling
Walking, an easy energised, loose and limber, and it
run, rowing or should hopefully have ironed out any
even a non-weight
niggles or hot spots. That, in my opinion,
bearing swim.
is what the ideal ‘rest’ day should be. ■
 ADVERTORIAL ■ DIS-CHEM

SUPPLEMENT
CUPBOARD
REFRESH
THE START OF A NEW YEAR IS THE IDEAL TIME TO GIVE
YOUR SUPPLEMENT CUPBOARD A REFRESH.
Use the opportunity to clear out old products or those that have
Restock your supplement cupboard ■ Antioxidants: Help your body detox
degraded, and stock up on the supplement staples that will help and fridge with these 4 essentials: from festive season food and drink
you achieve your 2018 goals. ■ Whey: A highly bioavailable source of choices. Antioxidants help remove free
protein that aids recovery and builds radicals to reduce damage on a cellular
STEP 1: Throw away anything STEP 2: Taste test. If not stored
muscle. It’s also versatile – use it as a level and improve health.
that has expired, particularly in a cool, dry environment, the healthy snack or in various recipes. ■ Essential fatty acids: These
liquid-based supplements as flavouring systems of whey ■ Fat burn complex: A product that hormone-like substances play a vital
they degrade more rapidly, protein or MRPs can degrade combines CLA and L-carnitine can be role in numerous bodily functions, from
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YOUR IN-STORE DEALS

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Unless specific limitations are stated, Dis-Chem will attempt to have sufficient advertised stock available to meet consumer demand. Limited quantities per customer might apply. Dischem takes utmost care to ensure that all
advertisements are correct. If a mistake occurs or incomplete information is printed, we will display a notice in-store with all the correct details. In the event of disputes, Dis-Chem reserves the right of final decision.

COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL

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MISSED
AN ISSUE?
50+
WORKOUTS
& BACK ISSUES
AVAILABLE
ONLINE

fitnesshis.co.za
 POWER UP ■ GYM GEAR

GEAR UP,
G-LOVES
This glove range offers lightweight textures,
breathable, non-chafing material that wick
away excess moisture. Silicone ink grip
provides multi surface traction, stability,
security on any surface.
IPANEMA FLIP-FLOPS
Inspired by the vibrancy and ethnicity of Rio
de Janeiro’s Ipanema beach, and embossed
with its Calçadão tiled sidewalk pattern, this
ethically-produced range is available in a
GET OUT!
GEAR UP FOR ANY ACTIVITY
R250–R815 www.g-loves.co.za spectrum of colours and styles. WITH THE LATEST FITNESS
APPAREL ON SHELF.

UNDER ARMOUR
PROJECT ROCK USDNA
TRAINING COLLECTION
The USDNA Collection is built for
the toughest workouts and most
insane conditions. This head-
to-toe performance training
collection for men has been
created with and wear-tested
exclusively by The Rock himself.
Features UA’s Threadborne
material technology, built
lightweight and fast drying, and
designed to move with the body
to create zero distractions in
*PRICING AND AVAILABILITY IS CORRECT AT TIME OF PRINT AND SUBJECT TO CHANGE.

the gym. The UA Project Rock

USDNA Collection includes
3 new colourways of the
Rock Delta shoe
www.underarmour.com/en-za

USDNA tights USDNA cut-off sleeve top USDNA shorts USDNA backpack USDNA peak cap
R1599 R1499 R1199 R2399 R449

www.fitnesshis.co.za 21
 POWER UP ■ GYM GEAR

PUMA UNDER ARMOUR CURRY 4

Gym Gloves More traction, more comfort, and more
R399 www.puma.com control with a knit internal sleeve for a
structural fit, Speed plate for underfoot
structure and performance containment.
R2,999 www.underarmour.com/en-za

EVERLAST APEX ACTIVE

FIFTH ELEMENT SPORTSWEAR Men’s Tank Backpack
FIRE RANGE R139 Game & Makro stores R400
Iceberg compression tights
R450–499 www.myfithelement.co.za

ADIDAS
ULTRABOOST LACELESS
A shoe specifically designed to make
your running experience the most
effortless yet. Incorporates advanced
PrimeKnit technologies, making the
removal of laces a reality, and the
world-renowned Boost sole.
R3,299 shop.adidas.co.za

APEX ACTIVE
Worn Torn Reborn polyester gym T R230
Caps (curved and straight) R180

22 JANUARY - FEBRUARY 2018

JOURNEY WORKOUTS

MEALS SUPPLEMENTS

Personalised training in the palm of your hand

Launching February 2018

www.fiyre.com

FIYRE_APP FIYRE_APP FIYREAPP

 POWER UP ■ GUY GEAR

HUAWEI MATE 10
PORSCHE DESIGN
Set yourself apart by making
WE LIKE

a statement with the pinnacle

of technology and design.The
Huawei Mate 10 Porsche Design is
a fusion of iconic style and extreme
performance that seamlessly
provides the most luxurious
smartphone experience. The
world’s first intelligent phone with
embedded NPU and certified safe-
fast charging, with a 6.0” Huawei
FullView 18:9 AMOLED display. Runs
Android 8.0, with 6GB RAM and
256GB ROM. Rated IP67 for splash
and dust resistance. Also boasts
20MP Monochrome + 12MP RGB
cameras. NFC supported.

GUY GEAR
THE LATEST GEAR, FASHION, AND ACCESSORIES
TO COMPLEMENT YOUR FITNESS LIFESTYLE

CANON POWERSHOT G1 X MARK III

The Canon PowerShot G1 X Mark III combines Canon’s EOS DSLR image quality
with the handling and compact size of a PowerShot.
With a new, precision, 3x optical lens, environment. The Dual Pixel CMOS AF
which boasts a versatile 24–72mm (35mm delivers precise and rapid focus in just 0.09
equiv.) focal range, an APS-C sensor and seconds, giving the level of responsiveness
Canon’s premium DIGIC 7 processor, this and speed needed to capture a spontaneous
camera is versatile enough to be used for shot. Compact and lightweight, at just 399g,
high-quality street photography, as well it is 14.8mm thinner and approximately
as documentary-style storytelling. Four- 19% smaller than the Mark II, which is
stop Image Stabilisation (IS) adapts and ideal for travelling. For more info, visit
steadies the camera in any active shooting www.canon.co.za.

TUDOR HERITAGE BLACK BAY

Tudor presents the aesthetic codes of its emblematic Heritage Black Bay on
a new model with a 41mm diameter, a slimmer middle case and fixed bezel
in polished steel. This elegant, sporty watch captures the essence of Black
Bay in a more formal version. The Black Bay 41 features a dial inspired by the
Tudor divers’ watches of the 1950s. It adopts the characteristic angular hands,
known to collectors as snowflake that appeared in the brand’s 1969 catalogue.
The large winding crown, characteristic of the first generation of Tudor divers’
watches is also presented on this new model. Waterproof to 200m (660 ft).
Available at selected Tudor Retailers country wide, visit www.tudorwatch.com

24 JANUARY - FEBRUARY 2018

KLIPSCH PROFESSIONAL SERIES
LANDSCAPE SPEAKERS
Summer is here, which means quality outdoor
entertainment is a must. But rather than lug your
speakers around, install the Klipsch Professional
Series Landscape Speakers. These speakers deliver a
horn-loaded, all-weather, durable, low-distortion, high-
efficiency system. Klipsch Professional Series Landscape
satellites incorporate an extra-wide-dispersion Tractrix®
horn for powerful, balanced sound in every listening
position. Subwoofer options include full and half-burial
designs to allow the large cabinet volume necessary for
low frequency extension and output.
Call Homemation on 011-781 8887, or visit
www.homemation.co.za for stockist info.

LISTEN

DENON HEOS WIRELESS SUBWOOFER

Add deep, powerful bass to any HEOS device with
best-in-class sound quality. This subwoofer suits
any room and any setup, and adds seismic bass to
all your sound. With its powerful amplification and
optimised drivers, it works with the entire HEOS
range. You’re also able to control all your sound via
the app. Two custom-made 5-1/4inch drive units in
combination with sophisticated class D amplification
deliver clean and clear, yet punchy bass. The
proprietary DSP algorithms provide optimised low
frequency response across the entire dynamic range.
Call Homemation on 011-781 8887, or visit www.
homemation.co.za for stockist info.

ROLEX 904L OYSTER

PERPETUAL DATEJUST
The Rolex 904L is a steel version of the
brand’s new-generation classic Oyster
Perpetual Datejust 41 model, together
with a white Rolesor version, featuring
an 18ct white gold fluted bezel. A wide
DENON HEOS SOUNDBAR selection of dials is available for both
Delivers exceptional performance to enhance the sound from your TV or Blu-ray versions. The new Datejust 41 watches are
player, while retaining the elegance of a slimline soundbar – and the ability to equipped with a redesigned 41mm case and
act as an audio streaming solution. Whether you place it on a sideboard or mount the new Rolex calibre 3235, at the forefront
it on your wall, the HEOS Bar lets you experience thrilling HD home cinema and of watchmaking technology with its 14
sensational music streaming. The HEOS Bar delivers exceptional performance with patents, the new Chronergy escapement
state of the art signal processing, amplification and 9 high-performance drivers. Four and a power reserve of approximately 70
4K-compatible HDMIs let you use the HEOS Bar even with multi-source AV set-ups, hours.Like all Rolex watches, the new
while HEOS integration allows you to enjoy all your music wirelessly. Call Homemation Datejust 41 versions carry the Superlative
on 011-781 8887, or visit www.homemation.co.za for stockist info. Chronometer certification redefined by
Rolex in 2015, which ensures singular
performance on the wrist.

www.fitnesshis.co.za 25
 POWER UP ■ FIT TECH

KLIPSCH REFERENCE X6I IN-

EAR HEADPHONES
Packed with a single high-clarity,
full range balanced armature,

FIT TECH
offering flat frequency response
GADGETS AND with an incredible fit. Patented
TECH TO GIVE YOU oval ear tips come in four different
THE EDGE IN YOUR sizes to fit any ear. The die-cast zinc
TRAINING AND RACING. and co-molded elastomer housing
ensures durability, while the included
carrying case makes it convenient to
take with you to gym or while on the
go. The three-button remote and mic
gives users full control of their music,
TRACK IT
with the ability to take calls when
connected to a smartphone.R2,350

SUUNTO TRAVERSE
ALPHA WOODLAND
AND CONCRETE
Suunto has added two
GARMIN® VÍVOSPORT
new models to the Suunto
Garmin has launched the
Traverse Alpha range –
vívosport™, a smart activity
the Woodland and Concrete,
tracker with Elevate™ 24/7 wrist-
which both draw inspiration
based heart rate monitoring and
from the camouflage patterns
GPS tracking. With an always-on
used by the Finnish military. The
Garmin Chroma colour touchscreen
Woodland combines a dark knurled
display and new built-in sports
stainless steel bezel and green camouflage
apps for everything from strength
patterned strap, while the Concrete comes
training to cycling and cardio, the
with a black knurled stainless steel bezel, and
vívosport is optimised for both
wraps around the wrist with a grey camouflage patterned strap
indoor and outdoor workouts.
for a more urban look. The Alpha range offers serious outdoor
Smart notifications keep users
features and tools specifically developed for fishing, hunting
connected, and fitness and wellness
and hiking. Battery life of up to 100 hours with GPS makes the
monitoring tools provide valuable
Traverse Alpha suitable for multi-day treks. The customisable
information like fitness age and
red backlight does not interfere with night vision. Navigating in
stress level. Safe for swimming and
all terrain is made possible with the integrated GPS/GLONASS
showering, and features battery life
route navigation with breadcrumb trail, electronic compass and
of up to seven days in smartwatch
FusedAlti™. R7,499
mode and eight hours in GPS mode.
Available in black/slate (small/
medium and large), black/fuchsia
(small/medium only) and black/
limelight (large only). R3,499

26 JANUARY - FEBRUARY 2018


THULE YEPP
NEXXT MINI
The Thule Yepp Nexxt Mini
is a lightweight child bike
seat that allows dads and
their kids to enjoy everyday
bike rides together, safely,
easily and in style. The
combination of strong,
shock-absorbing and water-
repellent materials means
the seats are lightweight,
comfortable, strong, safe
and insulating, with a stylish,
sporty look. It is easy to
mount/dismount on most
handlebar stems with a
smart quick-release bracket.
Rubberised shoulder pads
prevent the straps from
sliding down a child’s arm,
foot straps keep the child’s
feet and legs out of danger,
and the two-handed safety
buckle prevents the child
from un-buckling. Padded
and shock-absorbing seat
materials make the ride
comfortable for your little
one. Can also be equipped
with handlebar padding and
a windscreen. Available from
Thule partner stores, Kids
Living and takealot.com.
R1,999
TOMTOM ADDS
‘FITNESS AGE’ FEATURE
TO APP
Fitness Age, part of TomTom's
latest software update for
the TomTom Touch, Spark,
Runner and Adventurer ranges,
rewards exercise and activity
on a points-based system.
Users receive points for trying
to bring their personal fitness
age down via the TomTom Sports
Desk Top App. By processing
the heart rate data from your
TomTom device, Fitness Age
helps users gauge how fit they
are, and offers advice on how to
get fitter and faster. Fitness Age
is based on a user's personal
fitness level and compares
your VO2max number to global
averages for your gender. The
TomTom app automatically
then converts the data into a
single value – personal fitness
age. Fitness Points essentially
replace step tracking as the
new, more effective way of
staying motivated to reach daily
and weekly goals. By earning
everyday Fitness Points, you can
see which activities have the
biggest impact on your fitness
level and then refine your routine
for maximum results. TomTom’s
new software update also offers
50 pre-loaded workouts which
can be customised based on
individualised fitness needs.
Visit www.tomtom.com
for more info.
STRONGLY APP
This freemium fitness app
has been designed for those
who go to the gym, allowing
users to add unlimited
workouts at no cost. For each
workout the app tracks the
total mass moved and the time
of each workout, then displays
info on an easy-to-read graph
designed to push users to do
better each time they train.
By showing which muscles are
engaged for each exercise, it
also gives a clear indication
of the distribution of the load
during each workout, allowing
users to focus on the muscles
that require more attention.
The Pro version allows you
to add your own exercise by
adding muscles engaged and
the amount of weight used,
and enables users to define
rep and set counts for each
exercise. All workouts are
saved in the cloud.
Available for iOS devices
from iTunes.
“BY SHOWING
WHICH MUSCLES
ARE ENGAGED FOR
EACH EXERCISES, IT
ALSO GIVES A CLEAR
INDICATION OF THE
DISTRIBUTION OF
THE LOAD DURING
EACH WORKOUT.”
APP UPDATE
VIRGIN ACTIVE APP
UPDATED
The new Virgin Active app
will keep you organised and
motivated by allowing active
users to synchronise their
gym schedules and keep
track of their fitness. Switch
your training up and test
your physical and mental
mettle against other active
members with the app’s new
Challenges & Leaderboard
features, which allows users
to sign up for specific
challenges and view their
comparative results. Users
can also set their own goals
based on their number of
workouts, calories, duration
or distance with the Goals
feature. The innovative
SnapCapture feature, enables
members to take a snap of
their workout or workout
equipment, which automatically
syncs with the app. The app is
also customisable and allows
members to store all their
data effectively. Also offers
improved access to class
timetables and is news
specific to the member’s
chosen ‘home’ club.
Available from iTunes or the
Google Play app stores.
www.fitnesshis.co.za 27
 POWER UP ■ MALE FIXATION

ISOBEL
GOODCHILD
BRAINS, BRAWN AND
BEAUTY... THAT’S THE
COMPLETE PACKAGE THAT
WBFF BIKINI COMPETITOR,
FITNESS ATHLETE
AND SELF-CONFESSED
GYM ADDICT ISOBEL
GOODCHILD BRINGS TO
THE STAGE. WHEN SHE’S
NOT TOILING UNDER A
LOADED BARBELL WORKING
TIRELESSLY TO IMPROVE
HER WEAK POINTS, SHE’S
PAINTING, PLAYING
PIANO OR BRUSHING UP
ON HER PSYCHOLOGY
READING. SHE’S ALSO
GOT AN ECLECTIC EAR
AND LOVES TO LAUGH.
IT’S A COMPELLING MIX
OF TRAITS THAT HAS US
CAPTIVATED, AND WE’RE
SURE YOU’LL AGREE.

FAST FACTS
Nickname: Izzy or Bella
Height: 1.65m
Contest weight: 57kg
Off-season weight: 62kg
Category: Bikini 35+
Birthday: 21 November
Born: Bloemfontein
Lives: Cape Town
Marital/relationship status: Single
Occupation: Business Development
Specialist
Motto you live by:
“LOVE THE LIFE YOU
LIVE AND LIVE THE
LIFE YOU LOVE.”
CONTEST HISTORY:
2013 ■ Ms & Mr Fitness SA
Isobelvdb
Bikini Top 10 ■ Muscle Dynamix
Isobel Goodchild
Cape Classic Bikini 35+ 4th
2014 WBFF South Africa 35+ 3rd >> Photography by Naco Rautenbach
2015 WBFF South Africa 35+ 2nd www.nacorautenbach.com

28 JANUARY - FEBRUARY 2018


How did you get involved in the fitness
industry?
After battling with an eating disorder, I
decided to start training and live a healthy
lifestyle. I met a friend who competed at
the time who convinced me to enter my
first competition.
Why do you choose to compete in the
WBFF?
It’s very glamorous compared to other
federations. Also, it doesn’t just focus on
muscular aesthetics, but on beauty and
fashion too.
When you’re not training, what do you
spend the most of your time and your
money on?
Books and reading articles on psychology.
What’s currently in your fridge and
grocery cupboard?
I love meat, so in my fridge you’ll find a
lot of chicken, steak and fish. There’s also
cottage cheese, Greek yoghurt, and fresh
vegetables. In my grocery cupboard I have
nuts, oats, brown rice and quinoa.
How do you prefer to cook when
preparing healthy meals?
I use coconut oil or Spray and Cook for
most of my cooking. I pan fry most of my
protein and try to eat my vegetables raw
as I hate steamed veg.
What’s your ultimate indulgent treat?
Chocolates and ice-cream.
How do you diet down for a show or
photo shoot?
I drop my calories by lowering my carb
intake and exclude all dairy products. I
also switch to chicken and fish and avoid
red meat in the last few weeks. No cheat
meals allowed!
What do you do to unwind or blow off
steam?
I paint or play piano.
What does ‘balance’ mean to you in the
context of your lifestyle?
I try maintain a healthy eat regimen, but
when I crave something I’ll allow myself
a treat. I think constantly obsessing about
what you eat or when you train makes it
difficult to stick to a routine.
What’s the funniest thing you have ever
witnessed in the gym?
A guy doing squats with a barbell on a
Bosu ball.
What is the best advice anyone has ever
given you?
Never compare your progress or results
with others. Don’t listen to everyone – if
you have a coach, follow their instructions
and advice and stick with it.
When you hear the word “successful”
who comes to mind and why?
Kai Green. He’s a perfect example
that people can’t be generalised or
stereotyped because of society’s
perception. Through perseverance, hard
Favourite cheat meal? Sushi.
Favourite healthy dish? Salmon,
avo and rye.
Best music to train to? Different
types of music depending on my
mood. Anything from trance to
Rammstein or Metallica
Favourite holiday destination?
Thailand
work and determination he became one
of the biggest names in the industry, but
stayed humble throughout.
What has been the best investment
you’ve made into improving your health
or physique?
Investing in the right brand of
supplements.
What makes your skin crawl?
People on their cellphones in the gym
– especially when they’re occupying a
machine.
What attributes do you look for in the
ideal man?
Someone who’s intelligent and driven with
a good sense of humour. He must enjoy a
healthy lifestyle, but definitely not obsess
about it.
What are a few of the conventional
wisdoms that pervade the broader
fitness industry that you feel must fall?
That women who lift heavy weights will
become manly; that the scale determines
healthy weight loss; and that cardio
is better for weight loss than weight
training.
What’s in your gym bag?
Towel, water bottle, iPod, earphones
and a cap.

What’s your training philosophy? I change up my programme every few weeks

to ensure maximum results. Form is key, and quality always trumps quantity.
I’ve learnt that you can do fewer exercises per session and, if done correctly,
attain better results than aimlessly throwing weights around.

Your workout of the week? Definitely shoulders

On a scale of 1 to 10, how obsessed are you with exercise? 7

What’s your current workout split? I evaluate my symmetry every few months
and then adapt my programme according to my weaknesses. At the moment I’m
training legs and glutes three times a week.■

www.fitnesshis.co.za 29
 POWER
POWER UP
UP ■ MEN’S HEALTH
WORK OUT
INFLAMMATION
KEEP SYSTEMIC
INFLAMMATION
IN CHECK WITH DIET
AND EXERCISE
>> By Anthony Roberts & Pedro van Gaalen
INFLAMMATION HAS BECOME
A BUZZWORD IN THE BROADER
HEALTH AND FITNESS
INDUSTRIES. Amidst all the hype,
what is an extremely complex
bodily process has become overly
simplified in the eyes of the average
health-conscious individual.
Generally speaking, inflammation
is often viewed as 'bad' and must
therefore be suppressed by all
means possible, be it with the
abuse and misuse of non-steroidal
anti-inflammatories (NSAIDs), or
the prodigious use of ice packs.
Certainly, chronic systemic
inflammation of, say, the digestive
system can be problematic. In
fact, many of the major diseases
that plague modern society,
including cancer, heart disease,
diabetes, arthritis, depression,
and Alzheimer's have been linked
30 JANUARY - FEBRUARY 2018
to chronic inflammation. The
other concern is that chronic,
low-grade systemic inflammation
often goes unnoticed for years,
damaging tissues and organs over
an extended period of time. It is
often only uncovered once a serious
problem arises.
However, it is also important to
understand that other forms, such
as acute localised inflammation, is
a natural immune response that
plays an important role in recovery
and tissue repair. Despite the
common negative association,
inflammation is therefore not
always undesirable and should not
always be reduced or limited at all
costs. However, sometimes the
regulatory mechanisms that control
this immune response malfunction,
which is when we get chronic, often
systemic inflammation.
■ DEFINING INFLAMMATION
So how do you know what type of
inflammation you're dealing with when
experts tell you not to ice an injury, avoid
grains because they cause digestive
inflammation, or to wear compression
gear to lower muscle inflammation?
At a basic level, all forms of
inflammation is a response to injury
or infection (or both) and is often
characterised by swelling, pain,
discolouration and dysfunction of the
affected tissue. The body has a host of
different molecules that are associated
with inflammation and the same
Transforming Growth Factor – beta
(TGF-β) found in hepatic cells that can
promote liver cancer is the same TGF-β
that we find in local muscle inflammation
after a workout. Or, for a more familiar
example, the Insulin-like Growth Factor
one (IGF-I) found over-expressed in
cancer patients is the same IGF-I that
is responsible for the anabolic effects of
The Insulin-
like Growth human Growth Hormone (hGH).
Factor one
(IGF-I) found
It is therefore very difficult to take the
over-expressed myriad of processes that occur through
in cancer inflammation and simply label them in a
patients is
the same black or white manner – as either 'good' or
IGF-I that is 'bad'. The inflammatory process is initiated
responsible for
the anabolic by the body as a response to the introduction
effects of of pathogens, as well as challenges to the
human Growth
Hormone
system through physical (mechanical),
(hGH). dietary, thermal or chemical stress.
■ IMMUNE RESPONSE
It doesn't matter if you get
rhabdomyolysis from being crushed in
a car accident or from a tough CrossFit
workout, the pathology remains the
same, as does the body's response to
it. Whether damage is sustained by
mechanical loading through weight
training, a traumatic wound, or in
response to a virus, the body sends
out many of the same molecules as
part of the immune response to
inflammation, such as neutrophils,
macrophages and cytokines.
Both macrophages and neutrophils
develop in bone marrow and not only
contribute to the inflammatory response,
but cause muscle damage at the outset.
They are also responsible for the removal
of damaged tissue from affected areas and,
ultimately, for triggering and aiding the
rebuilding process.
After increased mechanical loading
such as weight training, or acute injury,
neutrophils rapidly invade muscle tissue
within the first hour. Neutrophil activity
is most elevated at the outset of muscle
damage and is even thought to be a
contributory (perhaps primary) factor
in tissue damage, peaking at day one
and lasting about a week. Paradoxically,
neutrophils are also necessary to the
healing process through a variety of
functions. Macrophage activity also
contributes to the inflammatory response.
It causes muscle damage and also aids the
rebuilding process, which peaks at day five
and can last up to two weeks.
Both macrophages and neutrophils can
regulate other cells through the production
of free radicals and by producing cytokines
and growth factors. Again, it's important
to remember that they not only contribute
to cell damage, but also contribute to the
removal of damaged tissue and, ultimately,
to the healing process.
The production of free radicals by
inflammatory cells, such as neutrophils
and macrophages, can be beneficial, as
free radicals have been shown to contribute
to the adaptive response to exercise and
can aid in the removal of waste tissue.
However, this can also be detrimental as
previously healthy tissue can be damaged
by these same free radicals. In this case,
what hurts us heals us.
“WHETHER DAMAGE IS SUSTAINED
BY MECHANICAL LOADING THROUGH
WEIGHT TRAINING, A TRAUMATIC WOUND,
OR IN RESPONSE TO A VIRUS, THE BODY
SENDS OUT MANY OF THE SAME
MOLECULES AS PART OF THE IMMUNE
RESPONSE TO INFLAMMATION.”
■ RESOLVING INFLAMMATION
In addition, through the process of
removing damaged tissue, the body is able
to turn inflammatory factors into non-
inflammatory ones. The pro-inflammatory
cytokines produced by neutrophils and
macrophages can themselves initiate and
amplify the inflammatory response, but
can subsequently produce interleukins
that contribute to the resolution of
inflammation. In fact, although it was once
thought that cytokines were either pro- or
anti-inflammatory, emerging literature
suggests that this view is too narrow.
A cytokine may behave in a pro- and in Both
an anti-inflammatory manner, depending macrophages
and
on the cytokine concentration, the neutrophils
activation signal and timing, the nature not only
contribute to
of the target cell and numerous other cell damage,
variables. The take-home message here but also
is that the inflammatory response would contribute to
the removal
be better termed the inflammatory/ of damaged
anti-inflammatory response, because the tissue and,
ultimately, to
initiation of anti-inflammatory activity is an the healing
essential part of the response as a whole. process.
“THE MEDITERRANEAN DIET IS OFTEN
TOUTED AS A GOOD ANTI-INFLAMMATORY
DIET TO FOLLOW”.
■ ANTI-INFLAMMATORY DIETS
In terms of your diet, insulin resistance
is one of the most prolific drivers of
systemic inflammation. As such, a
carbohydrate-controlled diet that is
devoid of processed sugar and refined
carbohydrates is the ideal starting
point for a diet overhaul aimed at
reducing chronic inflammation.
Processed foods are also loaded with
pro-inflammatory ingredients such as
refined sugars, as well as processed
fats like trans fats and vegetable oils.
These manufactured fats are also major
contributors to systemic inflammation
■ COMPLEX PROCESS
Also, it’s important to note that the
acute inflammation induced by training
is not the same as long-term systemic
inflammation; in the same way that
elevated blood pressure and heart rate
during a workout and the recovery
period are not the same as chronically
elevated blood pressure and a high
resting heart rate associated with
cardiovascular disease.
As you’re probably beginning to
understand, inflammation is a complex
response by the human body and isn’t
easily reduced to the idea of ‘good’ or
‘bad’. Be that as it may, we can still make
certain generalisations and say that
certain kinds of inflammation, like diet-
induced systemic inflammation is pretty
much always bad.
Interestingly, though, there is a
growing body of scientific evidence that
suggests that the two primary causes of
inflammation – diet and exercise – can
also have an anti-inflammatory effect.
due to their pro-inflammatory ratios of
omega-6 to omega-3 fatty acids, which
can often be as high as 20:1.
Accordingly, any diet that eliminates
these substances and is rich in natural
sources of anti-inflammatory substances
such as antioxidants, polyphenols and
other compounds that rebalance levels
of oxidative stress (like more omega-3s),
such as fruits, vegetables, nuts, whole
grains, fatty fish, and healthy oils, will all
be beneficial. The Mediterranean diet, for
example, is often touted as a good anti-
inflammatory diet to follow.
www.fitnesshis.co.za 31

POWER UP ■ MEN’S HEALTH
FOODS THAT PROMOTE INFLAMMATION:
■ Sugar and foods
and drinks that
contain sugar
■ Processed foods and
refined carbohydrates
■ Manufactured
vegetable oils that
have extreme omega
6:omega 3 ratios
■ Deep-fried foods
■ Processed meats
FOODS THAT REDUCE INFLAMMATION:
■ Green leafy vegetables
such as spinach, kale,
and collards
■ Nuts such as almonds
and walnuts
■ Omega-3-rich fatty
fish such as salmon,
mackerel, tuna, and
sardines
■ Antioxidant-rich fruits
such as strawberries,
blueberries, cherries,
and oranges
■ Fermented vegetables
and traditionally cultured
foods
■ Antioxidant-rich teas
such as matcha and
green tea
■ Natural herbs and
spices
■ Shiitake mushrooms
contain compounds such
as Ergothioneine, which
inhibits oxidative stress
■ Garlic for its anti-
bacterial, anti-viral, anti-
fungal, and antioxidant
properties.
■ Tomatoes
■ Olive oil
Supplementation is also a suitable
adjunct to healthful eating in the battle
against chronic inflammation. For
instance, high-quality fish oils help to
rebalance our omega-3-to-omega-6
ratio in the absence of sufficient sources
of diet-derived omega-3s.
Consider also the use of traditional
off-the-shelf supplements such as
Branched Chain Amino Acids (BCAAs)
and L-glutamine. BCAAs purportedly
exert some of their beneficial effects
on skeletal muscle tissue through the
modulation of inflammation, while
L-glutamine is also a potent reducer of
inflammation that's worth considering
on its own.
32 JANUARY - FEBRUARY 2018
“ACUTE
INFLAMMATION
CAN BECOME
CHRONIC WITHOUT
ADEQUATE REST
AND RECOVERY.
IT’S A FINE BALANCE
THAT WE NEED
TO GET RIGHT,
REQUIRING PROPERLY
PERIODISED
TRAINING PLANS
THAT MIX UP
INTENSE, OR HIGH-
VOLUME TRAINING
WITH SUFFICIENT
TIME FOR RECOVERY,
INCLUDING ACTIVE
RECOVERY.”
■ WORK OUT INFLAMMATION
In addition to dietary interventions, we
can also look to movement and exercise
as additional tools to combat chronic
inflammation. As discussed, acute bouts
of intense exercise increases localised
acute inflammation, but that forms part
of the natural immune response
necessary for adaption, and for muscle
repair and recovery.
Of course, acute inflammation can
become chronic without adequate rest and
recovery. It's a fine balance that we need
to get right, requiring properly periodised
training plans that mix up intense, or high-
volume training with sufficient time for
recovery, including active recovery.
However, studies show that regular
exercise tends to lower markers of systemic
inflammation. Also, regular movement
and exercise, particularly intense cardio
and weight training, are potent ways to
normalise insulin sensitivity.
A study published in the journal
Nutrition, Metabolism and Cardiovascular
Disease in 2010 found that long-term
high intensity resistance and aerobic
training conducted by type-2 diabetics with
metabolic syndrome significantly reduced
C-reactive protein and other inflammatory
and insulin resistance biomarkers. The
Supplements researchers suggested that a programme
are also
a suitable of mixed (weights and cardio) training be
adjunct to followed in “addition to daytime physical
healthful
eating. For
activity ... to obtain a significant anti-
instance, inflammatory effect.”
high-quality A similar effect on C-reactive protein,
fish oils help to
rebalance our which is a key marker of systemic
omega-3-to- inflammation as levels of this protein
omega-6 ratio.
found in blood plasma rise in response
to inflammation, was seen in a 2011
study published in the journal Applied
Physiology, Nutrition and Metabolism.
The researchers found that: “Combined
endurance and resistance training may be
an effective modality for reducing plasma
CRP (C-reactive protein)”.
More recent research also sheds
light on the benefits of high-intensity
interval training (HIIT) and its pronounced
anti-inflammatory effects, when compared
to lower intensity forms of less
strenuous exercise.
The research focused on myokines, a
class of cell-signalling proteins produced
by muscle fibres that offer protection
against metabolic syndrome. It seems
HIIT effectively stimulates your muscles to
release myokines, thereby increasing insulin
sensitivity and glucose metabolism inside
muscle cells. They also seem to increase the
process of fat metabolism, whereby fats are
more efficiently liberated from adipose cells
and transported to skeletal muscle, where
they are metabolised for energy. Acting as
chemical messengers, myokines also inhibit
the release and the effect of inflammatory
cytokines produced by body fat.
Finally, according to a study conducted
by researchers from the University of
California-San Diego, the findings of
which were published in the journal
Brain, Behavior and Immunity, just
20 minutes of exercise (walking on a
treadmill in this instance) was sufficient
to improve the body's anti-inflammatory
response by activating the sympathetic
nervous system which, in turn, triggered
sympathoadrenergic activation that
suppressed the production of
monocytic cytokines.
Accordingly, it seems that a combined
approach to exercise – one that consists
of both resistance exercise with weights
and cardiovascular activity – performed
consistently and at varying intensities
throughout the week is a beneficial strategy
to manage and mitigate the effects of
chronic systemic inflammation. ■
 POWER UP ■ EXERCISE SCIENCE

A study published in the Journal of

Physiology in October 2017 investigated
whether intramuscular temperature
affected the acute recovery of exercise
performance (force and fatigue
resistance) following endurance exercise.
During human trials, the research
team, led by AJ Cheng, had participants
perform one hour of moderate-intensity
arm cycling exercise, followed by a two-
hour recovery period in which the upper
arms were either heated to 38°C, not
treated (remained at a temperature of
33°C), or cooled to around 15°C.
Fatigue resistance after the recovery
period was assessed by performing
three five-minute sessions of all-out arm
cycling at physiological temperature for

ACCELERATE
all conditions. The researchers found
that: “Power output during the all-out
exercise was better maintained when

RECOVERY WITH muscles were heated during recovery,

HEAT
whereas cooling had the opposite effect.”

■ FIBRE DYNAMICS

To determine the mechanisms

underlying this temperature-
dependent effect on recovery, more
direct testing on the muscle fibres
of mice was then conducted. In these
tests, researchers confirmed that
fatigue resistance was “impaired by
THE OPTIMISATION OF POST-EXERCISE cooling (16-26°C) and improved by

RECOVERY IS ONE OF THE MOST PROLIFIC RESEARCH heating (36°C).”

SUBJECTS IN THE WORLD OF EXERCISE SCIENCE.
WHETHER IT'S WHOLE BODY CRYOTHERAPY OR ICE BATHS, SOME
FORM OF COLD THERAPY HAS BECOME A MAINSTREAM APPROACH
IN THE RECOVERY PLANS OF ELITE ATHLETES AND SERIOUS
WEEKEND WARRIORS ALIKE.
These techniques aid the recovery process as extreme cold conditions act
directly on the circulatory system and muscles, particularly in the extremities,
resulting in vasoconstriction. This diverts peripheral blood flow to internal
organs, promoting the removal of exercise metabolites and other
by-products from muscle tissue, where they travel in the bloodstream and are
more effectively expelled through the kidneys and liver. Cold also acts indirectly
on the nervous and endocrine (hormonal) systems to more rapidly restore
homeostasis and bodily function. A hot bath
while sipping
helps to reduce inflammation, which on your
favourite
■ HEAT HELPS improves the rate of recovery. carb-protein
While these benefits are by no means recovery
However, another benefit to cold in question, recent research suggests drink may
therapy is the pronounced muscle that cold therapy directly after exercise be a better
bet than a
perfusion that follows when the body is may not be the most beneficial approach dive into an
then warmed up again and blood flows to optimising post-exercise recovery. ice bath,
back to the extremities. When this Heat, it seems, may accelerate post- especially
happens, blood fills muscles, bringing exercise recovery of contractile function if you aim
to perform
with it oxygen and nutrients. This has a and endurance, while cooling may again later in
powerful restorative function and also actually slow down the process. the day.
Additional findings showed that
glycogen resynthesis was faster at 36°C
than it was at 26°C in the individual
muscles of the mice. They therefore
concluded that “skeletal muscle recovery
from fatigue induced by endurance
exercise is impaired by cooling and
improved by heating, due to changes in
glycogen resynthesis rate.”
In practical terms, a hot bath while
sipping on your favourite carb-protein
recovery drink may be a better bet than
a dive into an ice bath, especially if you
aim to perform again later in the day.
It's worth noting that the study failed
to measure other factors, such as how
the heat extended EPOC (excess post-
exercise oxygen consumption) and how
that impacted recovery potential over the
medium term.
Accordingly, it would be a mistake
to discount cold therapy, possibly as a
means to enhance recovery later in the
day after a hard session, or on recovery
days, as there is sufficient evidence
to support its continued inclusion in
broader recovery plans. ■

www.fitnesshis.co.za 33
 POWER UP ■ FEATURE

WE ALL KNOW AT
LEAST ONE INJURY PRONE
GUY, WHETHER HE’S THE BRO AT YOUR
LOCAL GYM ALWAYS DOING ‘MODIFIED’
EXERCISES TO WORK AROUND THE LATEST
NIGGLE, the player at your rugby club who spends
more time on the sidelines than in the rucks and
mauls, or the guy at the running club with a standing
weekly appointment with his physio.
These guys are often characterised as clumsy, indifferent
to proper warm ups or cool downs, or just downright
reckless in their approach to training. While there may be
some truth to these statements, it’s also highly likely that
they are genetically predisposed to injury.

THE DNA
>> By Pedro van Gaalen, Editor

OF INJURY
■ ENCODED WEAKNESS
That’s right, science has proved that
your DNA code can be arranged in
such a manner that it makes you more
susceptible than others to injury. While
Sasha Mannion, Client Relationship
Manager at DNAlysis Biotechnology
agrees that a lack of focus on warming
up, cooling down, stretching and mobility
work significantly increases the risk of
injury, particularly as many exercise
programmes today are characterised
by high-intensity training and a lot of
volume, there are those who are at even
greater risk due to their DNA.
“Through the mapping of the human
genome we’ve uncovered numerous
genes that are associated with specific
injuries, as certain genetic variants may
contribute to injury risk or delay recovery
time,” explains Mannion. However, it’s
only genes that have significant scientific
credibility and a known intervention that
are selected for testing in the DNA Sport
“A LACK OF FOCUS ON WARMING
UP, COOLING DOWN, STRETCHING
AND MOBILITY WORK SIGNIFICANTLY
INCREASES THE RISK OF INJURY.”
test offered through DNAylsis.
“While the list of identified genes is
constantly growing based on on-going
international research, we only test for
specific gene variants when sufficient
peer-reviewed research and evidence is
available to support their inclusion, to
ensure actionable insights can be given
to clients to support desired outcomes,”
she adds.

34 JANUARY - FEBRUARY 2018

 “WHILE SPECIFIC GENE ■ SPECIFIC GENES
VARIANTS SUGGEST A As a case in point, Mannion explains
HEIGHTENED RISK, YOU CAN that the COL5A1 gene, which can have
STILL PREVENT SERIOUS
an effect on endurance performance, is
ISSUES WITH THE CORRECT
INTERVENTIONS.” also associated with an increased risk
of injury. Research indicates that those
who have specific variants of this gene
will have either a greater or lesser risk
of injury. For example, those with the T
allele have been shown in research to
be more prone to tendon and ligament
injuries and generally have a lower range
of motion, which typically means that
they're less flexible.
This gene encodes for a protein used
to form type V collagen, a constituent of
ligaments and tendons. Specific variants
“The DNA in the COL5A1 gene are also associated
Sport test with a greater risk of Ehlers-Danlos
is designed syndrome (EDS), a connective tissue
to overcome
some of the disease that has no cure.
guesswork in
training and
reducing the ■ INFORMED
need for trial DECISIONS
and error
approaches.” “With the information we get from
■ INJURY PANEL the DNA test, we can then implement
specific interventions in terms of the
The DNA Sport analysis currently looks at a total of 24 genes, three of which type of training that is followed, with
are used to determine a client's injury risk panel. Six recovery-related genetic better guidelines for personalised
polymorphisms that relate to recovery potential are also analysed to determine injury prevention plans. This could
a person's genetic disposition to inflammation and oxidative stress. include the type of activity and duration
“Based on the outcomes of the three specific genetic variations related to of warm ups and cool downs, and the
soft tissue injury, we're able to classify clients as either low, medium or high need for specific stretching and mobility
risk. However, that's not to say injuries are inevitable. While specific gene work. In addition, this could inform their
variants suggest a heightened risk, you can still prevent serious issues with the approach to weight training, with a plan
correct interventions.” that focuses more on eccentric loading
The overall results give clients a holistic view of whether they're genetically to promote collagen production and
susceptibility to tendon and other soft tissue injuries and also provides an strengthen connective tissues,” says
indication of how rapidly they're likely to recover from training sessions. Mannion.
The resulting profile can then be analysed and interpreted by trained She adds that other actionable
practitioners, who can more accurately develop a highly personalised and insights gleaned from a DNA test
effective training programme to mitigate the risk of injury or strengthen report could potentially include eating
susceptible areas as part of a proactive approach to injury prevention. a diet higher in protein to support the
structural tissue repair process, and
the possible inclusion of a collagen
■ PROACTIVE APPROACH supplement.
Similarly, COL1A1 is another gene
“These tests are by no means diagnostic, hyper-personalised holistic approach included in the injury panel as it plays a
though. Rather, they simply highlight to training, nutrition and recovery,” central role in determining injury risk,
risk areas and concerns, helping clients continues Mannion. because it encodes for type-I collagen
and health and fitness professionals This helps to overcome one of the
make more informed decisions about biggest challenges facing coaches and “OTHER ACTIONABLE
training methods, exercise loads and sports science practitioners, because, INSIGHTS GLEANED FROM
recovery requirements. These factors even though they may be well versed
do not represent a good or bad variant, with the scientific theories around
A DNA TEST REPORT COULD
but rather give an indication of how your exercise, they don’t know precisely how POTENTIALLY INCLUDE EATING
genes should influence training and to individualise plans and programme A DIET HIGHER IN PROTEIN TO
lifestyle choices. To reap the full benefit, according to genetic differences. “The SUPPORT THE STRUCTURAL
this DNA test should therefore form a
piece of a bigger puzzle; one that
DNA Sport test is designed to overcome
this limitation, removing some of the
TISSUE REPAIR PROCESS, AND
should also include training history guesswork and reducing the need for THE POSSIBLE INCLUSION OF A
and previous injuries, to deliver a trial and error approaches,” she adds. COLLAGEN SUPPLEMENT.”

www.fitnesshis.co.za 35

POWER UP ■ FEATURE
“A DNA TEST IS NOT ABOUT DETERMINING
WHAT YOU CAN LEAVE OUT BASED ON YOUR
GENETICS. RATHER, IT SHOULD INFORM WHERE
YOUR FOCUS SHOULD BE IN THE COMPLETE
INJURY PREVENTION AND RECOVERY MATRIX.”
fibres. Those with the G allele, for
example, may be at an increased risk
for tendon and ligament injuries due to
decreased expression of the COL1A1
gene.
The other gene tested for in the
injury panel is GDF5, which plays a Ultimately,
role in the development and healing of a DNA
test that
skeletal, joint, and soft tissues. This gene uncovers
genetic
influences the ability to recover from
markers
tissue damage. Those with the T allele linked to
experience reduced expression of this injury risk,
recovery
gene and are therefore more susceptible potential
to soft tissue injuries. and
The combination of this data will inflammation
will show
enable a qualified fitness professional to an athlete
make highly specific recommendations which
elements to
based on the results. For example, prioritise
someone who has a higher than average in their
holistic
risk of developing a soft tissue injury programme.
would need to be cautious in their
approach, ensuring that their training
volumes and intensities are appropriate
to their fitness level and that they engage
in regular injury-prevention activities
such as pre-habilitation, conditioning
exercises, mobility and stretching.
■ RECOVERY
& INFLAMMATION
“From a recovery standpoint,
individualised DNA profiles can inform
factors such as training strategy,
frequency, workout structure, intensity
and volume. Based on an athlete's
genetic results we're able to determine
if they're likely to recover at a poor,
moderate or high rate from hard exercise
36 JANUARY - FEBRUARY 2018
sessions,” continues Mannion. “This
would inform training frequency, as with
someone who has a fast recovery rate
would be able to train intensely again
a lot sooner than someone whose rate
of recovery is poor. Without sufficient
recovery time between sessions, poor
or moderate responders will obviously
increase their risk of injury.”
Another factor that genetic testing can
elucidate in terms of injury prevention,
is inflammation. “There's a great deal
of research available on how to fuel
during and after exercise to modulate
an appropriate inflammatory response
needed for beneficial adaptations to
training. However, the converse is also
true, with the potential that the wrong
approach to intra- and post-workout
nutrition will increase inflammation and
therefore reduce the body's ability to
recover optimally.”
Ultimately, a DNA test that uncovers
genetic markers linked to injury risk,
recovery potential and inflammation
will show an athlete which elements to
prioritise in their holistic programme.
“It's not about determining what you
can leave out based on your genetics.
Rather, it should inform where your
focus should be in the complete injury
prevention and recovery matrix. As such,
a low risk individual can't forgo proactive
interventions, but could perhaps focus less
on stretching and more on diet to optimise
results. The key element is identifying
your individualised risk factors and then
determining how best to intervene to
minimise risks and boost performance as
much as possible,” concludes Mannion. ■
THE RISE OF
PERSONALISED
PHARMACOGENETICS
Scientists believe insights
into genetics might be the
key to unlocking the effective
use of Non-Steroidal Anti-
Inflammatory drugs (NSAIDs).
With a deeper knowledge of how
DNA determines the metabolism
of NSAIDs, anyone suffering
from a sports-related injury can
pinpoint a tailored, appropriate
dose of NSAIDs and minimise side
effects. NSAIDs include ibuprofen
or aspirin and are commonly
prescribed for chronic and acute
sports injuries such as sprains,
knee injuries, strains, shin pains,
fractures, Achilles tendon injuries
and swelling. These medications
work by inhibiting the enzyme
cyclooxygenase, which is involved
in sending messages from the
brain to certain parts of the
body to initiate an inflammatory
response.
Though NSAIDs reduce pain and
inflammation, they carry the risk
of side effects, including peptic
ulcers, a damaged stomach lining,
Inflammatory Bowel Disease,
cardiovascular complications,
chronic kidney disease and skin
rashes. To reduce the likelihood of
these side effects, personalised,
accurate dosing is needed when
they’re prescribed. Founder of
DNAlysis Biotechnology, Dr. Daniel
Meyersfeld believes new advances
in genetic testing will empower
injured athletes, to ensure they’re
taking the right medication at
the right dose. “Your DNA is
unique, which means the unique
metabolism of medication in the
body based on enzyme formation,”
explains Meyersfeld. “A simple
DNA test can reveal whether
you’re an ultra-rapid metaboliser
of NSAIDs, or whether your body
takes longer to metabolise the
same dose as the person next to
you on the treadmill.”
This has exponential benefits,
says Meyersfeld, including
enhanced efficacy, cost savings
as patients avoid endless
consultations with specialists
to achieve the appropriate dose,
and diminished side-effects
which might spare conditions
like indigestion, ulcers and other
complications. Individuals looking
to harness their genetics to
better inform their health and
sporting performance can now
access and order easy-to-use
and non-invasive DNA tests online
that can analyse responsiveness
to over 200 drugs.
Visit dnalysis.co.za for more info.
 POWER UP ■ SPORT SCIENCE

WHY STRENGTH
SYMMETRY IS THE
FOUNDATION ON WHICH
PEAK PERFORMANCE
AND AESTHETIC
PERFECTION ARE BUILT

SYMMETRY BEGETS

SYMMETRY
SYMMETRY IS THE QUINTESSENTIAL ATTRIBUTE OF THE PERFECT MUSCULAR PHYSIQUE – IT’S A PROVEN SCIENTIFIC FACT
THAT SYMMETRY IS MORE ATTRACTIVE AND PLEASING TO THE HUMAN EYE, PRESUMABLY AS IT MAKES COGNITIVE PROCESSING
EASIER. SYMMETRY ALSO DOMINATES NATURE, FOUND IN ALL LIVING ORGANISMS, FROM FLORA TO FAUNA.
Whatever the reason for its prevalence, it’s a goal for most gym-bound men, especially competitive physique athletes, to develop
muscle groups that are in relative proportion to one other and to create balance between the right and left sides of their bodies,
and between their upper and lower body musculature for that sought-after X frame look.

38 JANUARY - FEBRUARY 2018


ANATOMICAL
SYMMETRY
As far as the human body is
concerned, anatomical symmetry
is primarily a product of evolution,
because a balanced body moves
efficiently and works better. And
because it's more attractive, it may
also have been selected for in our
genes to enhance our ability to
procreate.
The problem, however, is that while
muscle symmetry is necessary, and so
coveted, the real world is dominated by
situations that create muscle strength
asymmetries, or we develop imbalances
over the course of our lifetime due to
our daily activities and various other
factors, which can manifest with
devastating consequences.
For instance, we all have a dominant
side of our body. That means we
preferentially perform most of our
daily tasks using either our right or left
arms, or lead predominantly with one
leg over the other. When we stand we're
also more likely to shift our weight
onto our dominant side. Structural
abnormalities and congenital birth
defects can also result in imbalances,
from leg-length discrepancies to spinal
curvatures that shift our body weight off
axis or misalign structures.
Our lifestyle also greatly influences
the forces we impose on our bodies
each day as we spend most of our time
in positions or doing tasks that create
imbalances, like sitting, slouching,
standing with poor posture, or
exercising with poor form.
We also tend to engage in the same
activities repeatedly and when primary
*J Sports Sci Med. 2002 Sep; 1(3): 56–62. Developments in the Use of the Hamstring/Quadriceps
mover muscles and stabilisers aren't
strong enough for the demands being
placed on them, compensatory patterns
Ratio for the Assessment of Muscle Balance. Rosalind Coombs and Gerard Garbutt
develop that weakens some muscles
and over-develops others. Also, other,
weaker supporting structures like
tendons and ligaments get called on to
do more of this work, which can lead to
seriously debilitating injuries.
These factors all add up over time,
creating strength asymmetries that
can also lead to imbalances in muscle
size when we work out in the gym. And
when muscles on one side of the body
are stronger than their counterparts,
these contralateral asymmetries
simply grow in magnitude when we
train them without the correct loading
and programming. This leads to major
differences in both muscle strength
and size.
MIRROR MUSCLES
These factors all predispose us to exercises that work through the shoulder
greater risk of injury, and result in joint,” explains Lloyd.
prominent imbalances in our muscles. “Training planes also need to be
“Another factor that greatly affects thescientifically programmed to ensure you
predominance of muscle imbalances balance your training loads adequately
and asymmetries in the gym is the across the various movement plans –
general focus on the 'mirror muscles' sagittal (left vs right), transverse (top
– the most visible muscle groups at and bottom) and frontal (front and back).
the front of our bodies. This creates For example, the strength of the quads
asymmetries between our anterior relative to the hamstring can predict
(front) and posterior (back) muscles,” your risk of hamstrings strains, cruciate
explains Rohan Lloyd, a registered ligament knee injuries, or even lordosis.
Biokineticist and co-founder of AdvancedThere are therefore set ratios you should
Rehabilitation Parkmore based in be aiming to work towards, but most
Sandton Johannesburg. people only know the basics, like what
He elaborates that, as a result, gym-exercises they should be doing to target
goers who train for aesthetics are very specific muscle groups.”
'anteriorly dominant'. “Everything is However, knowing that you should
very strong and forceful in the anteriorinclude both squats and stiff-legged
plane. This tends to lead to issues suchdeadlifts in a balanced leg routine is only
as rounded shoulders, which alters your the starting point, he says. “Very few
posture, and can directly contribute to both
gym-goers have the expertise required
shoulder and neck tension and movement to construct plans that balance loads
dysfunction. This can also make other between antagonists (opposing, or pushing
muscles seem out of proportion when and pulling) muscle groups, or agonist
viewed front on.” (synergistic) muscles,” continues Lloyd.
The average guy in the gym also tends As an example, he states that
to focus predominantly on the major differences between concentric and
compound lifts, with very little, if any, focus
eccentric muscle strength should
given to strengthening other important, yet
ideally be less than 10% when compared
often minor muscle groups like the rotator
bilaterally. “But that's just one indicator.
cuffs in the shoulder. “Many upper body The body is far more complex,
issues originate from a strength imbalance
as there is an interplay between agonists
in the rotator cuffs, either manifesting as
and antagonists, too. Quad concentric
direct injuries or compensatory injuriesmust equal hamstring eccentric strength,
Our lifestyle
as the trapezius muscle is required to do
for example.” The use of the more
greatly
influences much of the work, which shifts the load of
functional H/Q ratio (Hecc/Qcon, Hcon/
the forces Qecc) proposed by Aagaard and colleagues
we impose on (1995) is more physiologically and
our bodies
functionally sound than the conventional
each day as
we spend H/Q ratios (Hcon/Qcon, Hecc/Qecc) and
most of thus more appropriate to use. An Hecc/
our time in Qcon ratio of 1.0, indicates that the
positions or
eccentrically acting hamstrings have
doing tasks
that create the ability to fully brake the action of the
imbalances. concentrically contracting quadriceps.*
Synergistic dominance is
also of relevance to physique
“VERY FEW enhancement efforts,
GYM-GOERS continues Lloyd, as overly
HAVE THE activated synergistic muscles
EXPERTISE can actually detract from the
REQUIRED TO activation of primary movers
CONSTRUCT such as specific chest
PLANS THAT or back muscles during
BALANCE compound exercises. “This
LOADS effectively limits the full
BETWEEN activation of these muscles,
ANTAGONISTS lowering recruitment and
MUSCLE therefore reducing the
GROUPS, effectiveness of your efforts
OR AGONIST aimed at stimulating
MUSCLES.” muscle growth.”
www.fitnesshis.co.za 39
 POWER UP ■ SPORT SCIENCE
SETTING
THE STANDARD
Antagonist muscle strength ratios
according to Bell (2007):
MUSCLE GROUPS RATIO
Ankle Inverters & Everters 1:1
Ankle Plantar Flexors
& Dorsiflexors 3:1
Elbow Flexors & Extensors 1:1
Hip Flexors & Extensors 1:1
Knee Flexors & Extensors 2:3
Shoulder Internal
& External Rotators 3:2
Shoulder Flexors &
Extensors 2:3
Trunk Flexors & Extensors 1:1
Imbalances between contralateral
strength of muscle groups (left vs.
right) should not exceed 10-15%.
The strength-to-body mass ratio of
the upper body should be at least
40-60% of lower body relative
strength.
An additional factor mentioned
by Lloyd includes previous injuries
that have not been adequately
rehabilitated. “It's not uncommon
for guys to ignore a niggle and train
through, or 'around' it, but that leads
to the development of compensatory
movement patterns, resulting in
weakness that can cause additional
injuries further along the movement
chain,” he adds. “It's actually one
of the more prominent causes of
asymmetries I encounter in my
practice.” Our skeletal structures may
also not be perfectly symmetrical,
which can cause muscle imbalances.
“IT’S NOT UNCOMMON FOR GUYS
TO IGNORE A NIGGLE AND TRAIN
THROUGH, OR ‘AROUND’ IT, BUT
THAT LEADS TO THE DEVELOPMENT
OF COMPENSATORY MOVEMENT
PATTERNS, RESULTING IN WEAKNESS
THAT CAN CAUSE ADDITIONAL
INJURIES FURTHER ALONG THE
MOVEMENT CHAIN.”
40 JANUARY - FEBRUARY 2018
FINDING BALANCE
Accordingly, all of us carry some degree
of asymmetry. This makes knowing the
extent of these asymmetries essential
to determine how problematic they can
become when we start training at higher
intensities.
This is why everyone can benefit from
some form of assessment prior to engaging
in a new workout programme or training
phase, with prescribed prehabilitation or
rehabilitation work to solve any glaring
imbalances.
“Most people incorrectly believe that
you only need a movement or strength
assessment once you've been injured. The
truth is, due to the imbalances that exist in
almost everyone today, movement screening
or a biomechanical analysis by a qualified
biokineticist can be an invaluable preemptive
and preventative tool. It will ensure you first
correct any imbalances to reduce your risk of
injury and also ensure that you get the most
from your time spent exercising,” adds Lloyd.
The key of any analysis should be to
determine the root cause of any problem that
is identified, he continues. “In the case of an
injury, that means determining the cause and
assessing whether something can be done to
address it. If so, we can then work to fix the
compensatory patterns that have formed as a
result, to reduce the risk of further injury.”
If there is no previous or current injury,
then factors such as range of motion (ROM)
The should be assessed first.
specialised “A standard assessment we conduct
Cybex includes:
machine used
■ Full Medical and Training History
at Advanced
Rehabilitation ■ Range Of Motion (ROM) and Mobility
Parkmore, ■ Posture
can target ■ Functional Biomechanical Movement
individual
■ Isokinetic Strength Assessment
muscles with
exact levels ■ Proprioception Evaluation
of resistance The mobility of important joint structures
and time and posture, such as your shoulders and
under tension
hips, determine how tight the surrounding
to get highly
effective muscles may be and the subsequent cause,
results. as this may be limiting full ROM. We also
compare functionality
bilaterally to get a holistic
perspective,” says Lloyd.
Next, functional movement
patters are assessed
to identify any existing
compensatory patterns.
“This is done to correct
biomechanics and ensure
people are moving properly.
Without this step, any muscle
imbalances will put lifters in
poor positions while under
load, which is a significant
contributor to injury risk,” “THE WARM-UP AND COOL-
he adds.
Finally, Lloyd will assess
DOWN ARE USUALLY THE
muscle strength ratios FIRST ELEMENTS DROPPED
and proprioception. “This FROM A WORKOUT WHEN THERE
includes eccentric versus IS A LACK OF TIME AVAILABLE.”
concentric strength for
specific muscles, as well
as agonist versus antagonist strength
ratios, and contralateral strength. This is
left until last because you can't correct
strength ratios without first addressing
biomechanics. Assessing imbalances also
poses a chicken-or-egg conundrum – did
poor biomechanics cause the imbalance,
or did asymmetries cause it? Once this
has been identified then we know how to
proceed without exacerbating the issue.”
Based on the results from the strength
ratio test, Lloyd is then able to programme
a training plan that strengthens specific
muscles and/or movement patterns. “The
body can only heal itself to a point. After
that we need to take specific corrective
steps to rehabilitate the weak or injured
muscles or joint structures to regain lost
strength and restore balance.”
This programme may include
isolation exercises that focus on one
specific muscle, or unilateral exercises
that load the weaker side with more
weight and/or greater volume, depending
on the goal. “No programme should ever
be copied and pasted, though. While there
are frameworks that work, each needs to
be individualised accordingly when applied
to different people and their specific
circumstances in terms of weights used,
volume and training frequency,” he states.
In this regard, the highly specialised
Humac Norm - Isokinetics, Evaluation
and Rehabilitation System used at
Advanced Rehabilitation Parkmore – has
software that enables Lloyd andhis team to
specifically target individual muscles with
exact levels of resistance and time under
tension to get highly effective results. “We
therefore work with many elite athletes,
for whom optimal strength symmetry and
injury prevention through prehab is vital to
competing at the highest level.”
“The body can
only heal itself
MORE THAN
to a point. STRENGTH
After that
we need to
Lloyd and his team also focus a great
take specific deal on improving mobility and
corrective flexibility. “The warm-up and cool-
steps to down, which should include suitable
rehabilitate
the weak
dynamic stretching and mobility drills
or injured prior to intense activity, are usually
muscles the first elements dropped from a
or joint workout when there is a lack of time
structures
to regain
available,” he says.
lost strength However, in the context of strength
and restore symmetry, these elements are also
balance.” integral to a holistic approach aimed
at creating and maintaining balance.
“People need to understand that there
are a number of little things they can do
in this regard throughout the day that,
when added up, have a cumulative and
substantial effect on improving aspects
such as ROM and proprioception.
This helps to significantly improve
movement patterns and ensures we
start to engage and recruit the correct
muscles during exercise and other
daily movements. This not only ensures
we reduce our risk of injury, but also
delivers better performance, and, in the
context of bodybuilding, helps to build
symmetrical muscles, both in terms
of strength and size. Ultimately, a
majority of imbalance can be corrected
with the appropriate approach, we just
need to first determine where these
issues lie before they can be adequately
addressed,” he concludes. ■
Contact Rohan Lloyd at
Advanced Rehabilitation Parkmore
on 011 784 2903 or
bio@advancedrehab.co.za
www.advancedrehab.co.za
www.fitnesshis.co.za 41
 POWER UP ■ EVENTS CALENDAR
E-BODY SENDS SHOCKWAVES
THROUGH INDUSTRY
NEW KID ON
THE EMS SCENE IS
GROWING FAST
H
aving built a successful
career in the information and
communication technology sector,
Riaaz Jeena was on the hunt for ways to
exit the corporate rat race.
“As a computer science graduate, I’d
worked in everything from software design
to sales,” he explains. “I’m also passionate
about sport and fitness, so when I came
across electro-muscle stimulation (EMS)
training, I knew there was an opportunity
to combine my passions of technology
and fitness.”
During Riaaz’s first EMS session, he
realised another opportunity existed. “I
didn’t have a good experience. The trainer
made me as sore and stiff as possible,
as if this was the hallmark of an effective
workout. I knew EMS was powerful, but
felt there was a better way to benefit
from this technological advancement in
exercise.” Riaaz likens EMS training to
the progression of cellphones. “Over the
years we’ve advanced from basic feature
phones to powerful smartphones. It
hasn’t necessarily been a revolution,
but rather an evolution of technology.
And that’s what I believe EMS offers – a
more effective and efficient form of
technology-powered exercise, compared
to traditional training, that helps people
achieve their goals more efficiently. And
at just 20 minutes a session twice a week,
it’s also a more productive use of a person’s
scarce time. For these reasons I knew I had
the basis for my new business venture.”
It was September 2017 when Riaaz
decided to chase after his dream. He met
42 JANUARY - FEBRUARY 2018
with various EMS franchises, but felt the
model was a cookie-cutter approach that
had too much of the corporate feel.
“This would limit my ability to craft
the customer experience I wanted,” he
explains, “so I decided to blaze my own
trail.” After extensive research, including
a trip to the Body Power Expo, he decided
to partner with miha bodytec, a company
he believes provides the world’s most
advanced EMS equipment. “The company
has won numerous awards and does so
much research. It really is industry-leading
technology.” He then concluded an EMS
trainer certification through HFPA.
Next, he needed a location. “I looked
around, then one day, walking into my
home gym at Planet Fitness Wanderers,
I noticed some unused store-front space.
I immediately walked up to the head office
and basically walked out with a lease. That’s
when E-Body Studio was born.”
Within just 2 months, Riaaz had quit
his corporate job, self-funded the miha
bodytec equipment, registered and
branded a new business, and was hiring
qualified trainers to bring his vision of
hyper-personalised EMS training to life.
“I found three passionate and experienced
trainers – Lizzy, Tyrone and Storm – and
together we’ve grown the business.” Riaaz
used his sales experience to create an
EMS elevator pitch that is yielding results.
“The biggest challenge is overcoming
the lack of understanding around EMS.
With our location, everyone who walks into
gym sees what’s happening in the studio,
so our first engagement with a potential
customer is usually answering the
question: ‘What is this?’. We’ve refined
the complicated explanation and book
people for trial sessions. That’s when we
convince them that an effective full-body
For more information on E-Body, visit www.ebody.co.za or call 081 349 9170.
workout is possible in just two 20-minute
session a week.”
With this approach, Riaaz signed up
22 clients in just 3 weeks, with a 60-70%
conversion rate. “Referrals have been key.
People who experience EMS tell everyone
they know about it, which is driving demand
“miha bodytec
has won for trial sessions. We’ve actually struggled
numerous to accommodate them all, and we haven’t
awards and
even started our social media campaigns.
does so much
research. We’re also planning a transformation
It really is challenge to generate more interest.”
industry-
The InBody assessment conducted during
leading
technology.” the trial session is also a key selling point.
“Most people have never received that
much detail in an assessment before. It’s a
powerful value proposition, especially when
combined with our approach, where we treat
customers as individuals and offer a level
of honesty and integrity in terms of what we
promise EMS can deliver. We also empower
our clients with nutrition information to
help them achieve success. Our ultimate
approach, though, is to create memorable
customer experiences in the studio.”
While the first E-Body studio grows, Riaaz
is already on a regional expansion drive.
“The plan is to open studios in the West, East
and South of Johannesburg, at other Planet
Fitness locations as the clientèle offers the
right target market. I’m even interviewing 2-3
trainers a week. It’s been a whirlwind period
since September 2017, and we’ve already
achieved so much. I’m excited about what
lies ahead with our accelerated expansion
plans. It really is amazing what advances in
technology enable,” he concludes. ■
For more info on the Miha Bodytec
EMS training system, e-mail
info@impulseworkout.co.za or
visit www.miha-bodytec.com
Dive into
The World of miha bodyTec
INDUSTRY-LEADING, PROFESSIONAL EMS TECHNOLOGY!
Ideal for Personal Trainers, Boutique Gyms and Studios, Physiotherapists and Biokineticists.
Designed and manufactured to endure relentless commercial usage. Safe and reliable, ideal
for mobile and stationary in-studio applications.
miha bodytec. Made in Germany.

impulse Workout cc
Phone: +27 21 4243760
southafrica@miha-bodytec.com

www.miha- bodytec.com
 TRAINING ■ WORKOUT

>> Workout performed by Reece da Silva

WEAK
>> Photography by Cindy Ellis
>> Shot on location at Train Boutique www.train-gym.co.za

POINT
TRAINING
AN EXCLUSIVE LOOK
INSIDE THE WORKOUT PLAN
OF NABBA/WFF NATIONAL
BERMUDA MODEL
CHAMPION REECE DA SILVA
Reece da Silva from Gauteng is a young, up-and-
coming fitness athlete on the local competitive
scene. He secured his breakthrough win in
October 2017 when he dominated the Bermuda
Model line-up at the NABBA/WFF South
African National Championships, which were
held in Pretoria.
What makes Reece’s recent achievements
stand out (he also has a respectable third place
at the 2016 Rossi Classic, behind previous cover
models Matthew Larkins and Roger de Kramer, in
the Mr. Front Cover Model division) is the fact that
he is self-trained.
“I don’t have a coach or trainer and don’t follow
a specific programme. My training philosophy is
to create symmetry and balance by following an
approach that focuses on bringing up my weak
points,” he explains.
Reece adds that the main principles to which
he adheres during every session is Time Under
Tension and progressive overload with specific
volume training techniques. “I often throw in
pyramid sets to boost the volume of a session.
And in terms of working on weak muscle groups, I
use a priority training approach that targets these
areas twice a week, like legs and chest.”

44 JANUARY - FEBRUARY 2018

WORKOUT STRUCTURE
Reece includes 4-6 exercises for major muscle groups and
3 exercises for smaller or accessory muscles during sessions, FORM TIP:
working through a rep range of 8-12. Do not allow the
heels to lift off the
REECE’S PRIORITY TRAINING WORKOUT SPLIT footplate during
the movement.
MONDAY: QUADS
Leg extensions (6 sets starting light - last 2 heavy)
Front squats super-setted with leg presses
Walking lunges

LEG PRESS
STARTING: Sit on the machine and
position your back on the padded
support. Place your feet on the
footplate by extending the hips and
the knees. Engage the weight and
load the legs before releasing the
dock levers. Grasp the handles on
the sides.

THE MOVEMENT: Lower the

footplate by flexing at the hips and
knees. Lower the weight until the
hips are completely flexed. Return
to the starting position by extending
your knees and hips.

MUSCLES TARGETED: Quadriceps,

Gluteus, Hamstrings

“I DO FASTED
CARDIO EVERY
MORNING, HEADING
OUT FOR A JOG
WHILE I SIP ON
BRANCHED CHAIN
AMINO ACIDS TO
SPARE MUSCLE
WHILE BURNING FAT.”

PRIORITY TRAINING entails targeting a specific muscle group with a

combination of increased intensity and volume. The best and safest way
to achieve this without substantially increasing your risk of injury or
overtraining is to double up your sessions during the course of a week.
Ideally start your training week with a workout that targets a weak
or lagging muscle group when you are fresh and have the most energy.
Following a rest day is ideal. Then target the same muscle group again
with another dedicated workout later in the week.

www.fitnesshis.co.za 45
 TRAINING ■ WORKOUT

REECE’S PRIORITY TRAINING WORKOUT SPLIT

TUESDAY: UPPER CHEST

Incline bench presses
Incline dumbbell flyes
Incline dumbbell presses
Cable crossover

INCLINE DUMBBELL PRESS

STARTING: Position the back
support of the adjustable bench
at an incline of 30-45°. Sit down
holding dumbbells in each hand.
Bring the weights up to your
shoulders as you lean back.
Position the dumbbells to either
side of your chest, with your
upper arms under each dumbbell.
THE MOVEMENT: Press the
dumbbells up, keeping your
elbows out to the sides, until your
arms are fully extended. Lower
the dumbbells back down to the
sides of your upper chest, until a
slight stretch is felt in the chest
and/or shoulders.

MUSCLES TARGETED: Pectoralis Major, Triceps, Anterior Deltoids

46 JANUARY - FEBRUARY 2018

REECE’S PRIORITY
TRAINING WORKOUT SPLIT

WEDNESDAY: BACK & BICEPS

Lat pulldowns
Seated rows
Back extensions
Standing bicep EZ bar curls

STANDING EZ BAR CURL

STARTING: Grip an EZ THE MOVEMENT:
bar with a shoulder- With your elbows at your
width underhand grip. sides, raise the bar up
Stand upright with your until your forearms are
core engaged. vertical. Lower the bar
back down until your
arms are fully extended.

MUSCLES TARGETED: Biceps Brachii, Brachialis,

Brachioradialis

REECE’S EZ BAR CURLS PYRAMID

FINISHER: “At the end of a tough back
workout, which has already fatigued my
biceps, I grab an EZ bar and perform an
ascending pyramid, where I decrease the reps
and increase the weights. When I hit 6 reps
I then reverse the structure to work back to
12 reps in the final set while decreasing the
weight with each subsequent set.”

FORM TIP: When

your elbows are
fully flexed they
can travel forward
slightly, allowing
your forearms to
be no more than
vertical.

www.fitnesshis.co.za 47
 TRAINING ■ WORKOUT

“DRIVE YOUR ELBOW

BACK, ENGAGING YOUR LAT
TO BUILD A BETTER BACK.”

SEATED ROW
This machine replicates the traditional pulling movement towards
the chest. The multiple handgrips enable a diversity of pulling
angles and exercises. The lever arms move independently for better
neuromuscular involvement and symmetrical muscle development.
The machine is equipped with a handle to improve stability when
performing unilateral exercises.

STARTING: Sit on the seat and shoulder is pulled back. Squeeze

position your chest against the
pad. Grasp the upright handle
with a neutral grip.
THE MOVEMENT: Pull the
handle back until your elbow
is behind your back and your
your shoulder blade while
keeping your lower chest in
contact with the pad. Extend
your arm to return to the starting
position and let your shoulder roll
forward when the arm reaches
full extension.

MUSCLES TARGETED: Latissimus Dorsi, Biceps, Trapezius,

Posterior Deltoids

48 JANUARY - FEBRUARY 2018

PULLDOWNS
This machine replicates the
retraction movement at the
lat pulldown cable machine
to activate the large muscles
of the back, the latissimus
dorsi. The lever arms move
independently for improved
neuromuscular involvement
and symmetrical muscle
development.
ALTERNATIVE:
STARTING: Grasp the handles Perform a rep on
using a wide overhand grip. Pull each arm in an
the weight down and position alternating fashion.
yourself on the seat with your
thighs secured under the
padded supports and your arms
extended overhead.

THE MOVEMENT: Pull the

handles down towards your
upper chest. Squeeze your
shoulder blades together at the
bottom of the movement and
hold for a count before returning
to the starting position with
your arms and shoulders
fully extended.

MUSCLES TARGETED:
Latissimus dorsi, Biceps,
Rhomboids, Lower Trapezius

“SQUEEZE YOUR SHOULDER

BLADES TOGETHER AT THE BOTTOM
OF THE MOVEMENT AND HOLD
FOR A COUNT BEFORE RETURNING
TO THE STARTING POSITION.”

www.fitnesshis.co.za 49
 TRAINING ■ WORKOUT

REECE’S PRIORITY
TRAINING WORKOUT SPLIT

FRIDAY:
SHOULDERS
Shoulder press machine
Dumbbell presses super-
setted with lateral raises
Bent over rear delt flyes

SHOULDER PRESS
This machine replicates the overhead
press on the frontal plane, activating
the deltoids. The trajectory is the
safest for shoulder articulation to
limit joint stress. The lever arms
move independently for better
neuromuscular involvement and
symmetrical muscle development.

STARTING: Sit on the seat and grasp

the handles on each side with an
overhand grip.

THE MOVEMENT: Press the handles REECE’S PRIORITY TRAINING WORKOUT SPLIT
upward until your arms are extended
overhead. Maintain a slight bend in your THURSDAY: HAMSTRINGS
elbows. Lower the handles back down to
Stiff-legged deadlifts
the starting position and repeat.
Lying leg curls super-setted with single-leg leg curls
MUSCLES TARGETED: Deltoids, Triceps
Brochii, Upper Trapezius Seated leg curls (6 sets starting light - last 2 heavy)

50 JANUARY - FEBRUARY 2018

REECE’S PRIORITY
TRAINING WORKOUT SPLIT

SATURDAY:
LOWER CHEST
& TRICEPS
Flat dumbbell presses
Seated chest presses
Decline bench presses
Cable pushdowns
Skull crushers
Dipping machine

SEATED CHEST PRESS

This machine replicates the dumbbell extension movement on
the flat bench. It is ideal for activating the mid to lower chest
muscles. The trajectory follows the best physiological movement
for shoulder articulation. The lever arms move independently
for better neuromuscular involvement and symmetrical muscle
development.

STARTING: Adjust the seat THE MOVEMENT: Exhale

on the chest press machine to
your preferred setting. Grasp
the handles with a shoulder-
width grip.
while pushing the handles
forward. Squeeze at the top of
the movement. Bring the handles
back towards your chest
while inhaling.

MUSCLES TARGETED: Pectoralis Major, Triceps, Anterior Deltoids

www.fitnesshis.co.za 51
 TRAINING ■ WORKOUT

SKULL CRUSHERS
STARTING: Grasp the EZ bar
with an overhand grip. Sit on a flat
bench, with your feet placed flat
on the floor, hip width apart. Lean
back to lower your upper torso
onto the bench. Press the EZ bar
up until your arms are extended.
THE MOVEMENT: Bend your
elbows to lower the EZ bar down,
under control, towards your
forehead. Reverse the movement
by extending your elbows to
bring the EZ bar back up to the
starting position.

MUSCLES TARGETED: Triceps

FORM TIP: Keep

your upper arms at
a 45° angle relative
to your shoulders
throughout the
movement.

52 JANUARY - FEBRUARY 2018

TRICEP DIPS
STARTING: Sit upright pointing back as you
on the seat. Grasp do so. Return to the
the handles in the starting position under
narrowest position. control by flexing your
elbows. Allow the lever
THE MOVEMENT: bar to rise until you feel
Push the levers down, a slight stretch in your
keeping your elbows shoulders.

MUSCLE TARGETED: Triceps Brachii, Anterior

Deltoid, Pectoralis, Rhomboids, Levator Scapulae,
Latissimus Dorsi

PLATE-LOADED TRAINING
Reece's workout was performed using
Powercore 750 Series gym equipment, an
affordable plate-loaded range of training
equipment designed for heavy duty
commercial use. It is available in South
Africa through MiFitness.
Through improved ergonomics,
biomechanics and applied exercise science,
the concept of plate-loaded strength training
equipment now allows gym-goers to achieve
advanced strength training objectives and
superior symmetry and balance, while still
enjoying the safety of machine-based training
without compromising on the freedom and feel
offered by free weights.
This is achieved by enabling users to move
both limbs at the same time, individually
for unilateral training or in an alternating
fashion, with the option of loading
different weights for each side to
improve imbalances or focus on
weak areas. They also allow you to
train independently without the need for a
spotter or a partner, which makes plate-
loaded equipment well suited to any schedule
or training requirements.
However, plate-loaded
equipment is also more effective
than conventional weight
training machines. They offer
ergonomic advantages due
to the fact that they utilise
converging and diverging
arcs of motion, and the
equipment also reduces
the frictional resistance
commonly associated with
conventional machines due to
the absence of guide rods, cables
and sliding weight stacks.
Most plate-loaded equipment lends
itself to popular pushing and pulling
movements, but many plate-loaded machine
manufacturers have developed equipment
that can accommodate more isolated rotary
movements for targeting individual
muscle groups.
Visit www.mifitness.co.za/powercore-
gym-equipment/ to view the full range. ■

www.fitnesshis.co.za 53
 TRAINING ■ FITNESS NEWS

RESEARCH

LIFT WEIGHTS,
LIVE LONGER
Strength training was significantly
more likely than cardio to prevent
premature death, especially
cancer-related death. That was the
2THE NUMBER OF WEEKS
OF INACTIVITY IT TOOK
FOR FIT, YOUNG PEOPLE TO
START SHOWING SIGNS OF
finding from research conducted LONG-TERM DISEASE RISK.
at the University of Sydney, which RESEARCH PRESENTED AT THE 2017
studied 80,000 adults over the age of EUROPEAN CONGRESS ON OBESITY
HELD IN PORTUGAL.
30. Those who engaged in strength
training just twice a week were
31% less likely to die from cancer.

TRAINING
All-cause premature mortality risk
dropped by 23%.
However, those who combined
both aerobic and strength training
had the best outcomes overall.
Findings were published in the
American Journal of Epidemiology.
RESEARCH, NEWS, AND THE LATEST PRODUCTS
TO BOOST YOUR HEALTH AND FITNESS

ACSM’S HEALTH & FITNESS

JOURNAL® 2018 FITNESS TRENDS

1. HIGH-INTENSITY 2. GROUP TRAINING 3. WEARABLE 4. BODYWEIGHT 5. STRENGTH

INTERVAL
TRAINING
HIIT typically involves
short bursts of high-
intensity exercise followed
by a short period of rest
or recovery and typically
takes less than 30
minutes to perform. HIIT
makes a return to the
top of the list, having last
reach the position in 2014.
Group exercise
instructors teach, lead,
and motivate individuals
through intentionally-
designed larger group
exercise classes. Group
programmes are designed
to be effective sessions
for different fitness levels
and are motivational
with instructors having
leadership techniques
that help individuals in
their classes achieve
fitness goals.
TECHNOLOGY TRAINING TRAINING
Wearable technology Dropping down from Most health and fitness
includes activity trackers, the number 2 position professionals still
smartwatches, heart rate in 2017, bodyweight incorporate some form of
monitors, GPS tracking training remains popular strength training into the
devices, and smart eye in various gyms and comprehensive exercise
glasses. health clubs around the routines of their clients,
world. Typical body weight ensuring this trend keeps
training programmes its spot on the list from
use minimal equipment, 2017.
which makes it a very
inexpensive way to
exercise effectively.
ROUNDING OUT THE TOP 10 FOR 2018 ARE:
6. Educated, certified, & experienced fitness professionals
7. Yoga
8. Personal training
9. Fitness programmes for older adults
10. Functional fitness.

54 JANUARY - FEBRUARY 2018

 EXERCISE AWAY INFLAMMATION
Endurance training can help deal with muscle inflammation,
according to a paper co-written by faculty at Binghamton
University, State University of New York, and Karolinska Institutet
and Karolinska University Hospital in Stockholm, Sweden.
Researchers found that endurance exercise altered microRNAs
that target and down-regulate immune processes, and decreased
different microRNAs that target and up-regulate mitochondrial
content at the protein level. This decreased the number of immune
cells that attacked muscle, and healed muscle faster by increasing
aerobic metabolism through mitochondrial biogenesis.

LOSE FAT,
ADD MUSCLE 7.71
KG
Training with weights while on a low-calorie diet
preserves lean muscle mass and aids fat loss,
better than cardio and calorie restriction, say
researchers from Wake Forest University. Following
an 18-month study of 249 overweight or obese adults,
restricting calories plus resistance training in the
The total amount of
form of weight-machine workouts resulted in less
fat lost by participants
muscle loss, but significant fat loss, when compared
in the Wake Forest
to dieting plus walking or dieting in isolation.
University study, who
combined diet and
weight training. Those

80%
who combined diet
and walking lost about
7,25kg, while diet
alone resulted in about
4.53kg of fat lost over
18 months.

THE RATIO OF 295 PATIENTS RECEIVING

EXERCISING TO DEATH
Training intensely for 7.5 hours or
more per week can raise a person’s
risk of developing coronary artery
calcification (CAC) by middle age by
27%. CAC is a buildup of calcium in
the artery walls of the heart that
makes arteries less flexible and is
often associated with heart disease
and premature death. Researchers,
led by scientists from the University
of Illinois and Kaiser Permanente,
tracked the exercise habits of more
than 3,000 people over 25 years.
White men were particularly at risk,
with an 86% higher risk of CAC
from high volume intense exercise.
About 40% of people who exercised
the most developed any amount of
calcification after 25 years.
TREATMENT AT A MENTAL HEALTH CLINIC WHO
BELIEVED EXERCISE HELPED IMPROVE THEIR
MOODS AND ANXIETY MUCH OF THE TIME. 85%
SAID THEY WANTED TO EXERCISE MORE.
THE STUDY, CONDUCED BY MICHIGAN STATE UNIVERSITY AND UNIVERSITY
OF MICHIGAN RESEARCHERS, WAS PUBLISHED IN THE JOURNAL GENERAL
HOSPITAL PSYCHIATRY.
BETTER
TOGETHER
Yet more research reveals the benefits of
exercising with a group. Researchers at
the University of New England College of
Osteopathic Medicine found working out in a
group lowers stress by 26% and significantly
improved quality of life. Those exercising in
a group also boosted mental well-being by
12% and emotional stability by 26%. They also
reported a 26% reduction in perceived stress
levels. The results were published in the Journal
of The American Osteopathic Association.

www.fitnesshis.co.za 55
 TRAINING ■ EXERCISE GUIDE

TIP: Make sure

your fingers and
thumbs wrap
around the bar for AIM FOR THE
a secure grip. TOES TO PASS
BETWEEN YOUR
HANDS WITH
YOUR LEGS
TOGETHER.

STRICT
TOES-
TO-BAR
(TTB)
CREATE THE
ULTIMATE
MID-SECTION
FROM TOP TO
BOTTOM WITH TIP: Keep your head inside your arms
throughout the entire movement.
THIS MOVE

STARTING
WHAT IT WORKS...
Hang under a bar with a hollow
body position, holding the bar The toes-to-bar exercise is one of the most
with a shoulder-width overhand effective ways to develop your abdominal muscles,
grip. Your legs should hang particularly the visually appealing muscles of your
directly below you with your toes rectus abdominis and your external obliques to
pointing downward. accentuate that sought-after V-taper at the waist.
It is also a functional exercise that helps to develop
serious strength in the hip flexors, with carryover into
THE MOVEMENT
sports performance and everyday movements.
Keep your shoulders down and
MUSCLES TARGETED
close to your ears. Keep your Primary: Rectus abdominis Synergists and stabilisers:
body still – no swaying or kipping Iliopsoas, tensor fasciae latae, sartorius, rectus femoris,
– as you engage your core and adductor longus and brevis, obliques, quadriceps
hip flexors to raise your legs
up. Keep them extended as you
continue to lift them by flexing
your hips, until your feet touch, “THIS IS A GREAT EXERCISE
or go past the bar. Lower your TO DEVELOP YOUR
legs in a slow, controlled manner
to a dead, still hang. ABDOMINAL MUSCLES,
PARTICULARLY THE VISUALLY
APPEALING MUSCLES.”
FORM CHECK:
Your arms and legs should remain completely straight
during a strict toes-to-bar. Ideally, there should be very
little swinging during the movement.

56 JANUARY - FEBRUARY 2018

 TRAINING ■ FORM FIRST

SIDE PLANK
WITH WEIGHTED OVERHEAD REACH
THE SIDE PLANK IS AN UNDERRATED yet highly effective and beneficial core exercise.
Caution: Do not hold your breath
during the exercise as a means to
maintain abdominal bracing.
To start: Hold a kettlebell in one hand,
in the top corner, with an overhand grip (palm
facing you). Lie on one side with your legs
stacked and fully extended. Using your lower
elbow and forearm as the support, push your
hips away from the ground. Your body should
form a straight line from shoulders to ankles.
Extend and rotate the arm holding the kettlebell
into the overhead position.
Supporting arm: Support your body
weight on your forearm. Ensure your upper
arm is directly beneath your shoulder,
perpendicular to your body, with your elbow bent
at 90 degrees. Keep this arm in line with the
extended arm.
Torso: Maintain alignment from your head,
through your neck and into your hips.

Kettlebell: Keep the kettlebell locked out
and in position above your shoulder throughout
the movement.
Hand: Hold the kettlebell with a regular grip
– the top corner of the handle should sit in the
palm of your hand, with the kettlebell positioned
on the outside of your arm.
Extended arm: Keep the elbow of your
extended arm locked (not locked out) and your
arm overhead.
Head and neck: Keep your head and
neck aligned. Avoid bringing your head too
far forward or poking your chin out. Keep your
neck in line with your spine and avoid raising or
dropping your head.
Hips: Keep your glutes engaged and don’t
allow your hips to sag or drop.
Abdominals: Throughout the exercise,
keep your core muscles braced to maintain
alignment from head to feet.
Legs: Place your upper leg directly on top of
the lower leg. Keep your knees locked and do
not allow them to drop towards the floor.
Feet: Balance on the outer side of the foot of
your supporting leg and not the sole, to ensure
better stability.
WHAT IT WORKS:
This isometric core exercise
targets the often neglected oblique
muscles in your midsection. However,
when executed correctly, it also activates
the quadratus lumborum, part of the
posterior abdominal wall that plays a
prominent role in spinal stability. This
helps to improve balance and stability
throughout the body, with beneficial carry-
over into other functional movements.
Additional benefits of this complex
exercise include improved strength
and mobility in both the hips
and shoulders.

PRIMARY MUSCLES TARGETED: Obliques

STABILISERS: Gluteus (medius, minimus and lower fibres of maximus),
tensor fasciae latae, quadratus lumborum, psoas major, iliocastalis
lumborum, iliocastalis thoracis, hip adductors, latissimus dorsi,
pectoralis (major and minor), levator scapulae
>> Performed by Andrew Ramsay >> Photography by Cindy Ellis
ABOUT THE ATHLETE: Andrew Ramsay is a strength & conditioning specialist,
and the co-owner and Head Coach at WICO Fitness (50 Chrisoliet St, Jukskei
Park, Randburg). He holds an Honours degree in Sport Science, and is a CrossFit
Level 1 instructor. He is a two-times National Powerlifting champion (74kg
division), with personal bests of 217.5kg in the back squat, 140kg in the bench
press, and 260kg in the deadlift. Follow him on Instagram @trainerdrew.

www.fitnesshis.co.za 57
 POWER UP ■ EXERCISE SCIENCE

BETTER HARNESS
YOUR INTERNAL CAPACITY
TO GENERATE POWER
>> By Justin Maguire, Hulk Enterprises

UNLEASH
YOUR ABOUT THE
AUTHOR:
Justin
Maguire is a

TORQUE
transformation
specialist,
biochemistry
geek and
biomechanics
nerd working
toward making
better bodies
and minds

DESPITE WHAT WE'VE BEEN LED TO BELIEVE BY OVERLY ■ REGULATION

SIMPLISTIC EXPLANATIONS OF BIOMECHANICS, HUMAN
MOVEMENT IS NEVER LINEAR. Characterised by intermittent tension that
travels in waves via a continual fascial network, our anatomy is designed to dissipate force
and load through a tensegrity structural network comprised of different types of tissues.
From our ankles to our neck, the degree of rotation available at our joint structures
is what ultimately determines our ability to move optimally. The degree to which
available rotation and relative control occur will dictate our ability to exert maximal
force through our gross motor functions.
■ DECLINING CONTROL
However, throughout our lives our During this process, neurotransmitters
capacity to exert active control over our play an important role in regulating
natural movements starts to dwindle, synaptic programming, either increasing
resulting in an inevitable loss of efficient or redirecting tension within our
motion and, subsequently, power. This physiological structures. Pollution,
happens for a number of reasons. However, various factors, including nutrition,
Of primary concern in this regard is environmental inputs such as pollution and other
lifestyle-
our central nervous system (CNS), which and nutrition, and other lifestyle-related
related
is highly complex, with our brain the factors, all influence the body's ability factors, all
centre of this system. Our brain, via our to deliver the right chemical signals influence the
CNS, sends orchestrated programmed and allow optimal neurotransmitter body’s ability
to deliver
commands that initiate systematic production and output. Due to these
the right
movement at our peripheries, thereby stresses of modern day life, physiological chemical
controlling our limbs and our movements. havoc is often the outcome. signals.
GONE AWRY
The natural and efficient orchestration
of movement is a wondrous process.
Subtle yet complex, our body is
constantly being reprogrammed by our
brain and CNS to prevent excessive
strain and harm.
However, when this mechanism gets
'short-circuited', the same systematic
contractions that have the potential
to ensure pain-free movement can
also result in excessive tension. The
negative impact of this on movement is a
limitation in the rotation of our anatomical
structures and a loss of proprioception in
our neuromuscular junctions.
Take, for instance, knee, neck, elbow or
lower back pain. Our extremities usually
take strain due to a lack of awareness
of our centre of mass and core, both in
terms of alignment and engagement,
either throughout the day during everyday
movements, or during exercise.
More specifically, tissue around our

58 JANUARY - FEBRUARY 2018

rib cage regulates breathing tone
and subsequent oxygen exchange.
Stress, however, will impair the
function of the diaphragm. In this
instance, intense training coupled with
a poor diet may cause our physiology
to enter a heightened state of hyper-
tonicity (excessive tone), which will
negatively impact our breathing
tone and, subsequently, our muscle
contraction potential.
Furthermore, when the tissue
around our centre of mass is too
stressed to stretch, force redistribution
does not effectively dissipate
throughout our continuous fascial
network. Instead, force will congest
around an area where the greatest
capacity for rotation exists. When our
bodies are unable to efficiently harness
and utilise the energy generated from
our core and transfer it to the limbs,
the outcome is often the overuse of
the extremity.
For example, a lack of spinal
movement and pelvic rotation will
cause excessive rotation in our knees,
neck, shoulders, wrists, ankles and/
or elbows. These smaller, effectively
weaker structures are likely to
deteriorate at a more rapid rate, which
is why injury is more common at
these points. This is symptomatic of a
biomechanical issue nearer our centre
of mass, rather than a direct issue in
the extremity.
“OUR EXTREMITIES USUALLY
TAKE STRAIN DUE TO A LACK OF
AWARENESS OF OUR CENTRE OF
MASS AND CORE, BOTH IN TERMS
OF ALIGNMENT AND ENGAGEMENT,
EITHER THROUGHOUT THE DAY
DURING EVERYDAY MOVEMENTS,
OR DURING EXERCISE.”
■ STRENGTH
LEAKS
Any biomechanical
abnormality also limits
our strength and our
potential to generate power.
Power and strength are
both generated through the
most efficient orchestration of
movement between the central
and peripheral nervous systems.
With the excessive excitation of our
anatomy, the relay of signals can
become lost.
This often leads to the
overuse of accessible tissue in
our extremities as our bodies
compensate for the inhibition of
our core musculature and joint
structures. In order to produce
greater power, torque generated
from all our anatomical structures
should act in synergy. When this
A lack
of spinal happens, gross motor function
movement happens in a state of balance and
and pelvic under complete control. This
rotation is what generates the
will cause
excessive greatest torque.
rotation in
our knees,
neck,
shoulders,
wrists,
ankles and/
or elbows.
■ CORRECTIVE STEPS
To counteract this effect and restore movement is needed, more so than
balance, both low neuromuscular another hard session.
threshold activity and highly intense It therefore pays to know when to
weight training may provide a safe and hold back the throttle in training, using
effective strategy. exercise more as a restorative tool a
In this regard, both the pelvis and imed at correcting biomechanical
spine are important areas to focus on dysfunction, rather than further
as an increase in femoral and spinal hammering a body that is already in
rotation will lead to greater gross a state of disrepair.
anatomical movement. The potential By taking a step back when things
outcome of this is increased global feel off to perform a session of mobility
proprioception. and stretching may be enough to
The secret is knowing when to restore balance to the body's tensegrity
implement a rehabilitative routine of structural networks. In doing so, you'll
low neuromuscular threshold activity, ensure you have the capacity to generate
as opposed to more aggressive high- more torque through our movement
intensity hypertrophy workouts. In this chains, which sets the foundation for a
regard, pain and limited range of motion more powerful training session the next
are clear signs that recovery through time you visit the gym. ■
www.fitnesshis.co.za 59
10
TRAINING ■ WORKOUT

QUICK START WORKOUT GUIDE

MOVES TO A

BETTER BODY SIMPLIFY YOUR APPROACH TO WEIGHT

TRAINING WITH THIS 6-WEEK WORKOUT
>> By Pedro van Gaalen >> Performed by Leandré van Zyl >> Photography by Richard Cook >> Shot on location at Train Boutique www.train-gym.co.za

I
t's human nature to think that the more complicated something is, The moves:
the more effective it will be, and weight training is no different. We've 1. Barbell squat press
always been told to change things up often to keep from stagnating, but
when you change too many variables too often it becomes hard to know 2. Stiff-legged deadlift
with barbell row
what's working and what isn't.
An effective strength training programme doesn’t need more than 4 3. Lunge matrix & shoulder complex
exercises per workout, if you select the right exercises, that is. One way to 4. Battling rope slams + burpee
ensure that is achieved is by training movements, not muscles.
5. Goblet squat with arm curl
The key to developing the most suitable functional training programme is to
therefore utilise exercises that target and enhance the body’s basic movement 6. Suitcase deadlift into single-arm
patterns, which incorporate multiple muscle groups in every move. overhead carry
7. Up-down plank push-up
The dominant movements are: boost in the process, then movement-
based functional training is the answer. 8. Landmine 180
Forward and backward
9. Overhead off-set get-up lunge
Lateral (side-to-side) ■ KEEPING IT SIMPLE
In 2018, rather keep it simple by reverting 10. Elevated hip extensions
Rotation and anti-rotation
back to the tried and trusted multi-joint
Pulling exercises that target the main movements HERE’S WHAT YOU NEED TO KNOW...
Pushing to deliver real results. This approach
ensures that you don't get bogged down
Hinging The workout programme WEEK 1: Circuits
in the detail and start obsessing over the
changes every week,
trivial elements of a programme, like
Extension using the same 10 moves WEEK 2: Supersets
exercise selection and order.
Training according to movement contained here. Week 1 WEEK 3: Pyramids
With this quick-start workout
patterns also means you can stop starts off in a circuit style
guide, we have selected 10 of the most
stressing over which form of bench press fashion, with the following WEEK 4: EMOM
effective exercises you can do in the
to include in your training, or the pros and weeks in supersets, WEEK 5: AMPRAP
gym, ensuring we target every major
cons of back squats versus front squats. pyramids etc, all using the
muscle group, and have arranged them
If your goal is simply to improve your body same 10 moves. WEEK 6: Tabata
in various ways using a variety of exercise
composition, and get a health and fitness programming methods.

60 JANUARY - FEBRUARY 2018

10 OF THE MOST EFFECTIVE
EXERCISES YOU CAN
DO IN THE GYM
A

WEEK 1:
CIRCUITS
Perform each exercise C
in the order they’re
listed, in a circuit fashion.
That means performing
10 reps of an exercise, then
moving directly to the next,
until you complete all 4 moves.

■ Only rest once you’ve completed

a full circuit.
■ Keep your rest periods to
45-90 seconds.
■ Complete 3 circuits in total.

WORKOUT 1
1. Barbell squat press
2. Stiff-legged deadlift with
barbell row B
3. Overhead off-set get-up lunge
4. Battling rope slams + burpee

WORKOUT 2
1. Goblet squat with arm curl
2. Suitcase deadlift into
single-arm overhead carry
3. Lunge matrix & shoulder
complex
4. Up-down plank push-up

WORKOUT 1 FORM TIP:

1. Barbell squat press Ensure that
your knees
2. Suitcase deadlift into
don’t cave
single-arm overhead carry
inward as

1
3. Landmine 180 you descend
BARBELL SQUAT PRESS
4. Elevated hip extensions into the deep
squat. STARTING:
Stand with your feet placed shoulder-width apart.
Hold a barbell on your shoulders using the clean
grip with your elbows high, the bar resting across
Sign-up for weeks 2-6 of the your collarbone and your fingertips underneath.

ultimate workout, to start 2018 on THE MOVEMENT:

the right foot in the gym. Scan the
QR code or visit www.fitnesshis.co.za
and sign up to have your workouts
delivered directly to your inbox.
Squat down by pushing your hips back and knees
out while keeping your torso upright. Forcefully
extend your hips and knees to drive your body back
up. As you approach full extension, push the bar
up overhead until your arms are fully extended in
the locked-out position (elbows slightly bent, not
locked out). Return to the starting position.

www.fitnesshis.co.za 61
 TRAINING ■ WORKOUT

2 BATTLING ROPE
BURPEE SLAMS

STARTING:
A
Grasp each end of a battling rope
in either hand, using a strong
neutral grip (palms facing in).
Position your feet shoulder-width FORM TIP:
apart. Hinge at your hips to drop Ensure that
down into a semi-squat position, you move
with your knees bent and your your hands
torso tilted forward at the hips. high and
Lean back slightly. low, and fast
enough for
THE MOVEMENT: the waves to B
Tuck your elbows in at your make it all
sides, maintaining a slight bend the way down
in your elbows as you start to the rope.
pump your arms up and down
in tandem to create waves that
run along the length of the rope.
Perform 3 double-arm slams.
Once complete, perform one
burpee. Repeat the sequence.

KEEP YOUR
BACK STRAIGHT
THROUGHOUT
THE ENTIRE
MOVEMENT.

62 JANUARY - FEBRUARY 2018


A FORM TIP: Keep
your head and
neck aligned,
back straight
and knees
slightly bent.
C
STIFF-LEGGED
DEADLIFT WITH
3 BARBELL ROW
STARTING:
Stand upright, holding the barbell with
hands placed shoulder-width apart using
an underhand grip and your legs positioned
hip-width apart.
THE MOVEMENT:
Lower the weight down to the floor by
hinging at the hips and bending forward
at your waist. Lower the weight as low as
you can while maintaining a slight bend in
your knees. From this position, with your
arms hanging straight down, row the bar
up towards the lower aspect of your chest.
Squeeze your shoulder blades together at
the top of the movement, then slowly lower
the barbell back down. Contract your glutes
forcefully to initiate the hip extension and
return to the starting position, then repeat.
FORM TIP: Maintain a slight bend
in the knees when performing this
movement. Do not lock out your
knee joints.
B
FORM TIP:
Don’t allow
your torso
to tilt or
A C rotate to
either side
during the
movement.
D
FORM TIP: Maintain perfect
upright posture throughout
the walk and deadlift.
4 SUITCASE DEADLIFT INTO
SINGLE-ARM OVERHEAD CARRY
STARTING:
Place a heavy dumbbell – one that you are still able to
lift overhead – on the floor. Stand next to it.
THE MOVEMENT:
Push your hips back and bend at the knees to lower
yourself down to the dumbbell. Grasp the dumbbell
with the hand on that side. Do not round your lower
back in the deep deadlift position. Stand back up holding
the dumbbell by extending your hips and knees. In the
upright position, clean the dumbbell up to your shoulder
and then press it up overhead. Maintain this extended
overhead position as you walk 20 metres, taking normal
strides. Turn, place the dumbbell on the floor and repeat
the movement sequence with the other arm.
CAUTION: THE SUITCASE DEADLIFT IS AN
ADVANCED MOVEMENT THAT SHOULD
NOT BE EXECUTED UNLESS YOU’VE
MASTERED THE CONVENTIONAL DEADLIFT.
www.fitnesshis.co.za 63
 TRAINING ■ WORKOUT

A
FORM TIP: Keep your chest
5 GOBLET SQUAT WITH ARM CURL

and head up, your back STARTING: THE MOVEMENT:

straight and your heels on
the ground at all times during
the movement.
B C
Stand holding a kettlebell Engage your core as you
on the horns, close to squat down. Slip your
your chest, with your feet elbows between your knees.
positioned slightly wider At the bottom position pause
than shoulder-width apart. briefly, extend your arms,
then curl the kettlebell back
up. Drive up through your
heels and extend your knees
and hips to return to the
starting position.
FORM TIP:
Ensure
your knees
extend out
in the same
direction
as your
toes during
the squat,
which
should be
pointed out
slightly.

6 LANDMINE 180S A B
STARTING:
Grasp the free end of an anchored
barbell with both hands. Raise it
to shoulder height with your arms
extended in front of you. Position
your feet in a wide stance. FORM TIP:
Pivot on the
THE MOVEMENT: balls of your
Rotate your trunk and hips as feet as you
you swing the barbell under rotate.
control down and around to one
side. Reverse the motion to swing
the barbell back up through the
starting position to the other
side in one fluid movement,
rotating your torso through 180
degrees. Continue alternating the
movement for the required reps.

64 JANUARY - FEBRUARY 2018

 A
B C
MAINTAIN AN UPRIGHT
TORSO DURING THIS COMPLEX.
FORM TIP: Keep your fore
foot and heel in contact
with the ground throughout
the movement.
7 LUNGE MATRIX & SHOULDER
DUMBBELL COMPLEX
STARTING:
Stand holding a dumbbell in either hand.
THE MOVEMENT:
Take a big step backward to perform a reverse lunge. As you step back,
lift the dumbbells up into a front raise. Stand up, then lunge forward
with the same leg. As you descend, perform a lateral raise. Once all the
moves are completed, continue the sequence with the other leg.
www.fitnesshis.co.za 65
TRAINING ■ WORKOUT

C
FORM TIP:
Keep your chest
up and back flat
as you drop into
A the kneeling
position.

FORM TIP: Place your forearms on the B

floor with your upper arms and elbows
directly under your shoulders.

8 UP-DOWN PLANK
PUSH-UP

STARTING:
9 OVERHEAD OFF-SET GET-UP LUNGE
Drop down into an extended plank position. STARTING:
Place your feet together and your legs Stand upright, holding a dumbbell in your right hand, with
stretched out behind you, with your toes on your feet together. Clean the dumbbell up to your shoulder and
the floor. Raise your body upward, keeping then press it up overhead.
your head, neck, back and legs in alignment.
THE MOVEMENT:
THE MOVEMENT: Maintain this extended overhead position of the dumbbell
Lower your right forearm to the floor, as you sit back into a semi squat. Lunge back with your right
then lower your left forearm. Extend your leg and drop into a half-kneeling position, with your right knee
left arm and then your left, to on the ground. Lunge back with the left leg into a kneeling
return to the extended position. position on the ground. Step your left foot forward to return to a
Perform a push-up. Repeat the half-kneeling position, before lifting the right leg up to return to
movement sequence, this time the semi squat. Extend back to the standing position, swap the
starting with the left arm. dumbbell to the other hand and repeat the movement pattern
starting with the left leg.

SIGN UP!
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 10 ELEVATED HIP EXTENSIONS

STARTING:
Lie with your shoulders on the ground, your armsby your side, and
your feet placed up on a flat bench positioned perpendicular to your
body. Bend your knees to form a 90-degree angle.

THE MOVEMENT:
Engage your glutes, squeezing hard and pushing through your heels to
raise your hips up. Pause for two seconds at the top position, then lower
A your hips back down.

FORM TIP:
Extend from
your hips, not
your lower
back.

THE PRINCIPLES OF HIGH-INTENSITY WEIGHT TRAINING IDEALLY YOU

SHOULD BE
1 USE
DEMANDING
MULTI-JOINT
2 KEEP THE
INTENSITY HIGH
The key is to exercise at
3 PROGRESSIVE OVERLOAD
These workouts are structured in
such a way that they ensure progressive LIFTING AS
COMPOUND
EXERCISES
an intensity that leaves
you breathing hard during
overload. You will push yourself harder
and harder at each session to ensure you
HEAVY AS
Big compound each set. Ideally you achieve results, even though the exercises YOU CAN
exercises require a should be lifting as heavy you perform don’t vary that much. You can
maximum amount of as you can and resting as also progress by increasing the weight AND RESTING
energy to perform and
recover from, because
little as possible between
sets. Every exercise
you use, performing more work per time
interval (density or volume), decreasing AS LITTLE AS
multiple joints and
muscles are involved.
should be performed at
maximum intensity.
your rest periods or increasing the
duration of your workout. ■
POSSIBLE
BETWEEN SETS.

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THE LATEST PRODUCT RELEASES AND

NEWS FROM THE SUPPLEMENT INDUSTRY.

USN BLUELAB™ WHEY

RASPBERRY WHITE CHOCOLATE FLAVOUR
USN’s innovative BlueLab™ consumer taste-
testing programme has delivered another stand-
out flavour with the launch of Raspberry White
Chocolate BlueLab™ 100% Whey Protein. It’s
still packed with 24.8g of superior whey protein
and 5.6g BCAAs per serving, with only 2.5g of
carbohydrates and 1.6g of sugar.

PRIMAL WHEY PROTEIN

Primal Whey Protein contains a
Triple Action Formula that comprises
a rapidly-absorbed blend of whey
protein isolate, concentrate and
hydrolysate, with high levels of BCAAs
to assist with muscle tissue repair and
maintenance. These protein sources
have a high natural biological value,
with essential amino acids, making it
one of the most ideal protein sources
to consume directly after exercise to
aid tissue repair and muscle building.
The addition of Digezyme® provides a
multi-enzyme complex of gluten-free
and GMO-free broad-acting enzymes,
including amylase, lactase, cellulose,
lipase and protease, to assist with
better digestion and absorption of
the key ingredients. Contains 19.4g of
protein, 5g of carbs and 0.1g of fat per
serving. Visit www.primalsa.co.za
for more info.

68 JANUARY - FEBRUARY 2018


ANIMAL CUTS
Animal Cuts from Univeral
Nutrition uses an advanced and
comprehensive fat-shredding
formula that targets fat loss
from multiple angles. It includes
ingredients designed to stimulate
metabolism and thermogenesis,
along with training focus and
diuresis, muscle preservation
and thyroid function, as well
as providing added energy and
suppressing appetite. From a
metabolic point of view, Animal
Cuts is stacked with only the most
potent compounds. From green
tea extract, oolong tea extract
and white tea extract, to black tea
extract, it’s all covered. When it
comes to shedding excess water
weight stored under the skin,
Animal Cuts is also extremely
efficient. Each convenient pack
delivers over 40 active ingredients,
every day, for 21 days, delivering
nearly 8,500 milligrams of pure fat-
shredding power.
SPIRULINA – A SUPER SUPPLEMENT
Spirulina, considered a super food, is 65-70% pure protein by dry weight. In supplemental powder form, it's a versatile ingredient
that can be included in smoothies and shakes for a protein and health boost. Its numerous benefits include:
■ Contains antioxidants to combat the free
radicals that cause oxidative stress and
damage to DNA, RNA and cell structures.
This can improve performance and reduce
muscle damage.
■ A rich natural whole-food source of
complete protein. Spirulina is also easier
to digest than other plant proteins.
USN B4 BOMB 2
USN’s improved B4 Bomb proprietary blend delivers
an exhilarating pre-workout product formulated
with the input of Pro Olympia athletes William
Bonac and Ryan Terry, to help you get the most
the most out of each training session. A powerful
supplement from the Hardcore Series, USN B4 Bomb
2 contains the most scientifically grounded nutritional
technology to help you achieve your goals, and is now
available in a tasty Berry Kick flavour.
BOOST OXYGEN NOW IN SA
Oxygen supplementation is the latest trend in wellness
and performance enhancement. Boost Oxygen – now
available in South Africa from selected outlets – is a
supplemental portable oxygen product that is 95%
purified oxygen (5% ambient air). It comes in light-
weight, easy-to-use canisters and can be used to
enhance sports performance and recovery, remedy
hangovers and fatigue, and promote a heightened sense
of health and well-being. Recommended dosages differ
depending on your activity. During strenuous workouts
or sport, take three-to-five inhalations before an
event, three-to-five during a rest period, and three-
to-five afterwards to speed up recovery. Available in a
range of aromatic fragrances, including Peppermint, NPL AMINO
Pink Grapefruit and Menthol-Eucalyptus. Visit PRE-LOAD
boostoxygensa.co.za for more info and to order online. This pre- and intra-workout
supplement promotes lean
muscle gains, enhances fat
burning, increases energy
and maximises muscle
pumps. Each serving is
loaded with 15g of cutting-
edge ingredients, including
a 10:1:1 ratio of BCAAs,
1500mg of L-Carnitine,
L-Glutamine, Citrulline
Malate and Beta Alanine.
These key ingredients will
ignite your workout and
enable you to push yourself
to the next level.
Spirulina contains all the essential combat fatigue and can help with mental
amino acids, including the BCAAs, which aconcentration.
are essential for optimal recovery and ■ A rich source of vitamins, minerals,
muscle growth. and carotenoids, including vitamins A
■ Has cardiovascular benefits as it contains (beta-carotene), B1, B2, B6, E, and K and
Gamma-linolenic acid (GLA), an essential zinc, copper, iron, manganese, selenium.
fatty acid that promotes good health. It’s also an abundant natural source of
■ Can act as a natural energy boost to chlorophyll.
www.fitnesshis.co.za 69
 SUPPLEMENTS ■ RECIPES

PROTEIN
POWER UP!
>> By Micaela Markides mic_markides

PROTEIN ALMO
CHEESECAKE is
ND M
I
altern a great da LK
your o at ive. Yoiry
u
Filling almon wn at hom can make
ds wit e
60ml plain cream cheese Gener h wat by grinding
e
120ml plain Greek yoghurt state al nutrition r in a blend
s a e
1 scoop vanilla whey protein almon that a one l informatio r.
d milk c up s n
1 egg white 2.5g o conta erving
f fa ins o
4 sticks of sweetener prote t, 8g of c 60 calorie f
in. Be arb s and s,
ware 1g
1 tsp of lemon juice (optional) variet o
ies th f commerc of
added at contain ial
Crust sugar.
4 tbsp desiccated coconut
12ml coconut oil
5ml almond milk

1. Toast the desiccated coconut

until golden.
2. Mix the remaining crust ingredients
with the coconut, then layer the crust
on the bottom of some cupcake holders.
3. Combine cream cheese and egg
white and whip until smooth.
4. Add yoghurt, whey protein, sweetener
and lemon juice and whip until thick
and smooth.
5. Pour cheesecake mixture over crust
in cupcake holders.
6. Place muffin tin into a water bath and
into the oven pre-heated to at 180’C, for
15 minutes, until cracked and golden.
7. Allow to cool completely in the fridge
before removing from the cupcake holders.

PROTEIN BOOST: THE CREAM

CHEESE AND GREEK YOGHURT
ARE BOTH BENEFICIAL DID YOU KNOW?
SOURCES OF DAIRY-DERIVED
PROTEIN AND CALCIUM.
Desiccated coconut and coconut oil are
THE GREEK YOGHURT IS ideal sources of healthy dietary fats due
ALSO A GOOD SOURCE OF to their rich Medium Chain Triglycerides
PROBIOTICS, POTASSIUM AND (MCT) content. These fats can be easily
VITAMIN B12.
metabolised for energy and aid in the
break down of other fats. Always opt for
unsweetened desiccated coconut products.

70 JANUARY - FEBRUARY 2018

 A dedicated sport expo
@ the Rand Show 2018

NEVER UNDERESTIMATE THE POWER OF FACE TO FACE CONTACT.

If you want to make an impact and grow your business, there’s just one thing left to do

BOOK YOUR STAND NOW TO

BOOST YOUR BUSINESS!

Rand Show office: www.randshow.co.za

Tel: (011) 494 – 3280 / 494 – 2894
@Rand_Show
Fax: (011) 494 – 0863
sales@randshow.co.za www.facebook.com/randshow
 SUPPLEMENTS ■ FEATURE

BUT IS IT JUST
MARKETING HYPE, OR
IS THERE SUBSTANCE
TO THE CLAIMS?

THE NEW BUZZWORD

IN PROTEIN SUPPLEMENTS

NATIVE
Standard whey is a by-product
of the cheese-making process.

W
hey protein is the
undisputed king of the
supplement industry.
It’s also the most
competitive segment in the market,
with manufacturers competing on
protein content and quality, flavouring ■ PROCESSING THE FACTS
systems, and price.
It now seems that a new front has To understand the main differences make cheese. The liquid that remains
emerged among purveyors of high- between standard and native whey is whey and lactose. This liquid then
quality whey protein supplements, with we need to take a step back and typically undergoes additional processing
native whey gaining momentum as the understand the manufacturing and pasteurisation to remove the cheese
new trend. processes of each product. cultures, bacteria, and the acids and
Touted as the cleanest, least Standard whey is a by-product of rennet (a protease enzyme) used to make
processed whey available, brands looking the cheese-making process. Once the cheese. This is normally done at high
to target discerning protein supplement milk curdles, the resultant curds are temperatures. The liquid is then filtered,
consumers are rolling out native whey skimmed off the top and are used to using either ultra-filtration and/or cross-
variants to their product lines. But is
this just another ploy to leverage the
‘health halo’ effect that now pervades
“YOU CAN’T GO WRONG WITH
the consumer health foods market, Native whey is A GOOD QUALITY TUB OF WHEY
IF YOUR GOAL IS ENHANCED MUSCLE
touted as the
or is native whey a truly superior
cleanest, least
alternative to standard whey isolates
MASS AND IMPROVED RECOVERY.”
processed
and concentrates? whey available.

72 JANUARY - FEBRUARY 2018

flow micro-filtration to remove excess
lactose and fat. The resultant product
is then spray dried to form regular
whey protein concentrate. Additional
processing can also be done to produce
whey isolate or hydrolysate.
What you're left with is what's
generally considered the gold standard
in protein due to whey's complete amino
acid profile, which includes all nine
essential amino acids and branched
chain amino acids (BCAA). It also delivers
higher-than-normal levels of leucine, a
potent BCAA that can be used for energy
production in muscle cells and is an
important anabolic trigger that drives
muscle repair and growth by enhancing
protein synthesis.
Whey also contains numerous
beneficial compounds that include
growth factors, and, importantly, it is
also highly bioavailable, which means it
is digested and absorbed rapidly.
In short, you can't go wrong with a
good quality tub of whey if your goal is
enhanced muscle mass and improved
recovery. So what's all the hype about with
regard to native whey, you may be asking?
Well, by all accounts, native whey is whey
2.0 – a product that delivers more: more
leucine, more tryptophan, more cysteine,
and greater bioavailability.
■ A BETTER WHEY?
Why's this important? Well, tryptophan
increases serotonin, which helps
support endurance during exercise
and enhances mood, while cysteine
is a precursor to the most abundant
naturally-occurring antioxidant in
the body, namely glutathione – native
whey purportedly contains up to 240%
more cysteine than regular variants,
but the veracity of this claim couldn't
be confirmed. Leucine, as already
mentioned, is a potent anabolic trigger,
while greater bioavailability means the
amino acids in native whey are more
rapidly digested and absorbed.
These differences seem to stem from
the manufacturing process, as native
whey never goes through the cheese-
making process. Native whey is obtained
through a process that extracts protein
directly from milk, using micro- and/or
ultra-filtration membrane technologies
at very low temperatures. The low
temperature process removes casein,
fat and lactose, leaving only pure
whey protein.
This, coupled with one less trip
through the pasteurisation process
(traditional whey is effectively
pasteurised twice), delivers a protein
that’s more intact, thereby boosting its
amino acid content and bioavailability. In
addition, more beneficial milk fractions
and peptides are supposedly preserved.
These include immunoglobulins, which
stimulate our immune system, and
glycomacropeptides, which stimulate
the production of a satiety-promoting
hormone called cholecystokinin.
This low-temperature manufacturing
process is also said to give native whey
a cleaner taste, because it’s not derived
from cheese production. However, with
modern flavouring systems this is, by
and large, a moot point, unless, of
course you prefer to use plain,
unflavoured whey.
■ SCIENTIFIC SUPPORT
These claims are supported by a study
published in BMC Nutrition in January
2017. The randomised controlled trial
conducted by Håvard Hamarsland, et al.
found that “native whey induces higher
and faster leucinemia than other whey
protein supplements and milk.”
According to the researchers, “native
whey induced the strongest leucinemia”
effect – higher peak concentrations of
leucine. Peak essential amino acids and
BCAA concentrations were also higher
within the first hour after consuming
native whey, compared to the standard
whey supplements and milk. The
researchers therefore concluded that
native whey “appears to have a greater
potential for stimulating muscle protein
synthesis than other whey supplements
and milk.”
The study was, however, conducted
“NATIVE WHEY IS WHEY 2.0
– A PRODUCT THAT DELIVERS
MORE: MORE LEUCINE, MORE
TRYPTOPHAN, MORE CYSTEINE,
AND GREATER BIOAVAILABILITY.”
on a small sample size of just 10 “young
healthy, recreationally active men.” It
therefore warrants further research
to determine exactly how much more
effective native whey can be compared to
traditional whey.
■ DON’T BELIEVE
THE HYPE
Outside of these proven benefits, there
is also a lot of marketing hype around
the fact that to truly be considered
native whey, the milk used must come
from non-GMO grass-fed cows.
However, while all native whey should
be sourced from cows that aren't fed
artificial growth hormones or antibiotics,
manufacturers of regular whey can also
select whether to use base ingredients
from commercially-farmed cows or from
organic farms. In other words, the use of
natural and organic base ingredients is
Native whey not exclusive to native whey, so don't get
never goes
caught up in all the 'health halo' hype.
through the
cheese-making Read the label on your product of choice
process. It to determine its source.
is obtained The question then is, are you willing
through a
to pay a premium to use a native whey
process that
extracts product (which, due to the scarcity of
protein producers can be substantially higher),
directly which simply improves on what is
from milk
already well-established as the 'king of
at very low
temperatures. supplements'? ■
“THE USE OF
NATURAL AND
ORGANIC BASE
INGREDIENTS IS
NOT EXCLUSIVE TO
NATIVE WHEY, SO
DON’T GET CAUGHT
UP IN ALL THE
‘HEALTH HALO’ HYPE.
READ THE LABEL
ON YOUR PRODUCT
OF CHOICE TO
DETERMINE
ITS SOURCE.”
www.fitnesshis.co.za 73
 FUEL UP ■ NUTRITION NEWS

WHOLE FOODS MARKET’S 2018 FOOD TRENDS

NASTURTIUM
FLOWERS PARSNIP CHIPS TURMERIC CORDYCEPS ZA’ATAR

1. EDIBLE PETALS 2. ALTERNATIVE 3. SUPERFOOD 4. FUNCTIONAL 5. REGIONAL

FOR FLORAL
FLAVOURS:
From adding whole flowers
and petals into dishes, to
infusing botanical flavours
into drinks and snacks to
deliver a subtle sweet taste
and fresh aromatics.
INGREDIENTS:
Advances in food technology
and new production
techniques will continue
to deliver new food
categories and product
variants to market, such
as nut milks, yoghurts
made from pili nuts, peas,
bananas, macadamia nuts
and pecans, and dairy-free
indulgences like vegan
frosting, brownies, ice-
cream, brioche and crème
brûlée. Also look out for
better-for-you alternatives
to 'bad' foods like chips,
with jicama, parsnip or
Brussels sprout crisps as
alternatives.
POWDERS: MUSHROOMS: MIDDLE EASTERN
For their convenience and Traditionally used to CUISINE:
nutrient boost, powdered support wellness as Move over hummus, pitas
superfoods like matcha, an ingredient in dietary and falafels, harissa,
turmeric, spirulina, kale, supplements, varieties cardamom, tahini and
maca root and cacao are like reishi, chaga, za’atar are the new
making their way into cordyceps and lion’s Middle Eastern-inspired
lattés, smoothies, mane are being included ingredients dominating
nutrition bars, soups in products across food menus and recipes.
and baked goods. categories.
SHOP
CARALISHIOUS FIT FUEL ICE CREAMS
With added vegan protein powder, which is
comprised of yellow pea protein – a complete
protein with the same amino acid profile as
animal protein – Caralishious Fit Fuel ice creams
are a great source of protein, particularly for people
who are looking to increase their intake without

FUEL UP!
having to consume animal
proteins. Available
in Protein
Hazelnut, and
Protein Coffee
flavours.

ALL THE LATEST INFORMATION ON EATING

CLEAN AND LIVING HEALTHY

16 THE NUMBER OF WEEKS

OF INTERMITTENT FASTING THAT
HELPED FIGHT OBESITY AND
OTHER METABOLIC DISORDERS
WITHOUT THE NEED TO COUNT
CALORIES, ACCORDING TO THE RESULTS
OF A STUDY CONDUCTED ON MICE.
BENEFITS WERE WITNESSED AFTER
ONLY SIX WEEKS OF INTERMITTENT
FASTING, HAVING HELPED TO KICK-
START THE MICE’S METABOLISM AND TO
BURN FAT BY GENERATING BODY HEAT.
STUDY BY KYOUNG-HAN KIM AND YUN HYE KIM AND PUBLISHED
IN THE JOURNAL CELL RESEARCH.

74 JANUARY - FEBRUARY 2018

 MAKE STEAK, STRAWBERRY & ROCKET SALAD FOR TWO

400g sirloin steak 1. Sear the steak in a hot, dry frying pan for
1-2 handful of fresh rocket about 2-3 minutes on each side, depending on
preference (2 minutes for rare, 3 minutes for
½ cup Kalamata olives medium-rare). Rest the steaks once cooked.
ROCKET ½ cup strawberries 2. Soak cashew nuts overnight, or for up to two
Peppery rocket, also ½ red onion hours at a minimum.
½ cup soaked cashew nuts 3. Process cashew nuts with olive oil,
known as arugula, lemon juice, rosemary and salt and pepper,
has a reputation for 1 cup cherry tomatoes until chunky.
being a cruciferous 1 tsp olive oil 4. Rinse rocket and add to salad bowl
leafy green only 1 tbsp fresh lemon juice along with tomatoes. Add Kalamata olives,
1 tbsp mixed seeds strawberries and onion.
meant for meaty 5. Dollop the cashew cheese into the salad.
dishes, but it's also Dash of dried rosemary 6. Slice steak and add to top of salad.
a great pairing with Pinch of salt and black pepper 7. Garnish with seeds, and salt and pepper
to taste.
sweet plant-based
flavours, fruit and
vegetables. SERVING SUGGESTION: ALSO DELICIOUS WITH FIGS, IN
ADDITION TO OR INSTEAD OF STRAWBERRIES.
A 100g serving
of rocket contains
around 109mg of
vitamin K, which is
essential for your
heart, bones and
skin, as well as
vitamins B and C,
and folate, which is
involved in serotonin
and red blood cell
production.
Additional health
benefits: Also rich in
iron and magnesium,
rocket is categorised
in the same group
as kale when it
comes to nutritional
value. Both are rich
in vitamins, fibre,
and disease-fighting SALADS ARE A
phytochemicals, GREAT, LIGHT
along with Indole- LUNCH OR
3-carbinol, which is DINNER MEAL
used for the inhibition FOR SUMMER.
of colon and other DON'T BE THAT
types of cancer. GUY WHO STILL
BELIEVES SALADS
AREN'T MAN FOOD.
WITH THE RIGHT
INGREDIENTS AND
A WELL-COOKED
PIECE OF STEAK,
YOU GET ALL THE
TRIMMINGS OF
GREAT PAIRED WITH... A MANLY MEAL
Sweet or peppery vegetables and greens: Peppers, olives, peppadew WITH THE ADDED
NUTRIENTS AND
Light fruit: Figs, strawberries MINERALS FROM
FRESH, RAW FOOD
Sweet-creamy-oily salad dressings: Avocado, maple syrup, olive oil INGREDIENTS FOR
A HEALTH BOOST.

www.fitnesshis.co.za 75
 FUEL UP ■ NUTRITION NEWS

SHOP

MAKE THIS A STONE

FRUIT SUMMER CURCUMIN MAY HELP
FIGHT ALZHEIMER’S -
NEUROSCIENTIST
The Stone Fruit season is under way
British neuroscientist, Dr
and what better way is there to Joseph Jebelli, who specialises
celebrate long summer days than with in Alzheimer’s research and
fresh and delicious peaches, plums and has authored a book on the
nectarines. Each brings colour and subject, says there is growing
vitality to any dish or table. evidence that curcumin, the
active ingredient in turmeric,
may help fight the brain disorder.
Alzheimer’s, which affects 750
000 South Africans, is a type of
dementia associated with memory
loss and other serious cognitive
problems. There is no cure but
efforts are underway to prevent,
delay or treat it. Dr Jebelli said
on BBC2 Radio that the disease
results from a build-up of protein
called plaques and tangles which
kill brain cells, adding there was
growing evidence of curcumin’s
positive role in countering this.
“They’ve shown in lots of cell
culture studies that there’s a
compound within turmeric called
curcumin which dismantles
plaques and tangles and you can
see this happening under the
microscope,” he said, explaining
MAKE JUSTIN BONELLO’S in his book that “further tests
STONE FRUIT SLAW found that curcumin might even
stop tangles forming.” A Chinese
human clinical trial found the
This light and refreshing crunchy
turmeric extract BCM-95 (found in
salad really works well as a side with
food supplement Bio-Curcumin) to
chicken or pork.
be highly beneficial in preventing
1 tbsp rice vinegar further cognitive decline in
Glug of olive oil patients with Alzheimer’s, while a
A few pinches of brown sugar 2015 study also found curcumin’s
Juice and rind of 1 lime potent anti-oxidant and anti-
Salt and cracked black pepper to taste inflammatory properties help fight
Half a red onion, finely chopped the brain disease. Bio-Curcumin
1 red chilli, deseeded and finely chopped is available nationally at leading
Chunk of fresh ginger, peeled and grated health stores, pharmacies and
Dis-Chem.
3 spring onions, finely sliced
Handful of fresh mint leaves,
finely chopped
2-3 handfuls of various firm stone fruits,
pitted and cut into strips

1. To make a vinaigrette for the slaw, mix together

all the ingredients except the fruit, mint and
coriander in a salad bowl.
2. Finish by tossing the fruit in the dressing to coat
and serve topped with fresh mint and coriander.

PUMPKIN SEED POWER UP

Seeds in general and pumpkin seeds in particular are considered potent
health foods because of their nutrient density and trace mineral content.
Pumpkin seeds are a particularly good source of magnesium, and also contain
tocopherols, a group of antioxidants collectively referred to as vitamin E.

76 JANUARY - FEBRUARY 2018

 BETTER BOWELS WITH BROCCOLI
In a study conducted at Penn properties as all cruciferous
State University, mice that ate vegetables contain an organic
broccoli with their regular diet chemical compound called
were better able to tolerate indole glucosinolates. When
digestive issues that exhibited this is broken down into
similar symptoms to those of other compounds, including
leaky gut syndrome and colitis, indolocarbazole, receptors in the
compared to mice that were not intestinal lining are activated,
on a broccoli-supplemented which helps to maintain a
diet. The researchers added that healthy balance in gut flora,
other vegetables, like brussels boosts immune surveillance,
sprouts and cauliflower, may and enhances host barrier
also have similar gut health function.
AGAINST
THE GRAIN?
A LARGE DANISH STUDY
HAS AFFIRMED DIETARY
RECOMMENDATIONS IN THE
DAD-TO-BE DIET IS KEY COUNTRY THAT SUPPORT
EATING WHOLE GRAINS
A father's diet before sex can play as important a role as OVER REFINED GRAIN
the nutritional status of the mother during pregnancy in PRODUCTS SUCH AS WHITE
delivering a healthy baby, new research suggests. The BREAD AND PASTA. WHEN
findings of a study conducted at the University of Cincinnati OVERWEIGHT ADULTS IN THE
in the United States suggests that men should avoid eating a STUDY REPLACED REFINED
diet high in carbohydrates and low in protein when attempting GRAINS WITH WHOLE GRAIN
to conceive with their partners. Having manipulated the OPTIONS, THEY ATE LESS,
nutrition of male fruit flies, the researchers observed a strong LOST WEIGHT AND THEY
REDUCED THE AMOUNT
correlation between poor diet and poor survivorship among
OF INFLAMMATION IN
offspring. Embryo mortality was highest for offspring of males
THEIR BODIES.
fed a high-carbohydrate, low-protein diet. Study findings were
STUDY HEADED BY THE NATIONAL FOOD
published in the journal Proceedings of the Royal Society B. INSTITUTE, TECHNICAL UNIVERSITY OF DENMARK
ARE BONES
ENDOCRINE ORGANS?
In a recent paper published in The Journal
of Clinical Investigation, researchers
have revealed how your skeleton serves
as more than just a support structure
for muscles, connective tissues and
organs, but also produces hormones.
Mathieu Ferron, a researcher at the
Montreal Clinical Research Institute
(IRCM) and professor at Université de
Montréal's Faculty of Medicine, has spent
the last decade studying a hormone
produced by osteoblasts in our bones,
called osteocalcin. The hormone builds
up in bone, and then, through a series
SHOP
FASTER, HEALTHIER
MEALS IN LESS THAN 10
MINUTES
The Micro Healthy Delight lets you
create delicious, nutritious meals
in less than 10 minutes, in your
microwave. This means less time
spent in the kitchen and more time
doing whatever else you need to do.
Whole, fresh foods taste better and
are better for you, and now they’re
just as fast to make as frozen or
unhealthy packaged foods. Thanks
to the Micro Healthy Delight, you
can create egg dishes, veggies,
fish, chicken, couscous and more
right in your microwave, in under
10 minutes. With a total capacity
of 775ml, you can prepare meals
for one or two people. On offer from
3 January – 6 February from any
Tupperware Demonstrator.
of chemical reactions, is released into
the blood. Once it enters our system, it
affects how we metabolise sugar and fat by
regulating insulin production, which in turn
manages blood glucose levels. According to
Ferron: "It can also protect us from obesity
by increasing energy expenditure." Studies
have shown that, for some people, changes
in blood concentrations of osteocalcin
may even stave off the development of
diabetes. The research also revealed that
an enzyme called furin was required to
activate osteocalcin before it could elicit
these effects.
www.fitnesshis.co.za 77
 NUTRITION ■ FEATURE

THE START OF A NEW YEAR IS A TIME

WHEN MANY OF US WILL CONSIDER NEW
FORMS OF TRAINING OR NUTRITIONAL PLANS
TO REFRESH OUR APPROACH TO HEALTH

7DIETS
AND FITNESS. When it comes to any change in
diet, though, it pays to stay away from fads as they're
generally unsustainable and, often, downright unhealthy.
To help you find a better approach to eating in 2018,
here are 7 of the most recent diet trends
to emerge, which are all based on sound
nutritional principles.

■ VOLUMETRICS DIET
The Volumetrics diet is an eating
plan that aims to create a healthy
lifestyle based on nutritious food
and regular exercise. As such, it is
more an approach to healthy eating than
a regimented diet. Developed by Penn

2018
State University nutrition professor Dr.
Barbara Rolls, the Volumetrics diet plan
focuses on the energy density of foods
– basically the number of calories in a
specific amount of food – which Dr. Rolls
asserts is the key to achieving healthy,
long-term weight loss.
Volumetrics relies on foods with a
low-energy density and high water
content, such as fruits and vegetables.
It emphasises a balanced diet of
fruits, vegetables, and whole grains.
Dr. Rolls believes that by eating low-
calorie foods you can eat as much as
you like and eliminate the feelings of
hunger, fatigue, and depression that
often accompany other diets.
This low-calorie, high-volume
eating plan includes foods with a lot
of water and fibre, but doesn’t exclude
any food, including meat – it just has
to be lean. Adherents can also eat
calorie-dense foods, as long as they
remain within their recommended
daily calorie intake.
This dietary approach also
emphasises then need for regular
exercise in the region of 30 to 60
minutes per day.

FOODS WITH LOW ENERGY

DENSITY INCLUDE:
■ Fruits
■ Vegetables
■ Low-fat dairy
■ Whole grains
■ Beans
■ Lean meat

78 JANUARY - FEBRUARY 2018

 ■ THE DASH DIET
The Dietary Approach to
Stop Hypertension, or
DASH diet is a researched-
based eating plan that was
specifically developed
to address high blood
pressure. However, it also
seems to result in weight
loss as it encourages the
consumption of more
fruits, vegetables, whole
grains, lean proteins, nuts,
beans, and seeds, and
low-fat dairy. Adherents are
required to eat less red meat,
salt, and calorie-dense, sugar-
laden foods.
Since its initial launch, several
new DASH diet research studies have
“ADHERENTS SHOULD ENSURE THAT
been conducted to optimise the diet, ABOUT 80% OF FOOD INTAKE IS ALKALINE
delivering even better results in terms IN NATURE, WITH THE REMAINING 20%
of improved blood pressure and weight COMPRISING ACIDIC FOODS.”
loss. Meals and snacks are balanced
with bulky, filling foods such as fruits
and vegetables, along with foods that are
protein-rich and/or contain healthy fats ■ THE ALKALINE DIET
to satiate hunger. The new plan has also
A healthy body needs a healthy pH level your body’s innate healing ability as it is
been ‘beefed up’, so to speak, with more
and our acid-alkaline balance should under less stress. As a result, adherents
protein to help adherents maintain more
ideally be at a ratio of 1:4 for optimum tend to lose weight, have a better skin
muscle while losing weight.
health. This means that for every part complexion, and enjoy increased energy
of acid there are four alkaline parts. levels, a stronger immune system,
“MEALS AND SNACKS The philosophy of the Alkaline Diet is to improved digestion, and greater focus.
ARE BALANCED therefore fuel your body with alkaline- They also tend to sleep better.
WITH BULKY, FILLING The DASH rich foods, which will help to balance This balance can be easily maintained
diet is a
FOODS SUCH AS FRUITS researched-
and regulate our pH levels naturally as by eating foods in a similar acid:alkaline
the modern Westernised diet is overly ratio. Therefore, adherents should
AND VEGETABLES, ALONG based eating
plan that was acidic. This means that your body’s ensure that about 80% of food intake is
WITH FOODS THAT ARE specifically inherent mechanisms won’t have to do alkaline in nature, with the remaining
PROTEIN-RICH AND/OR developed all the work in regulating pH on its own. 20% comprising acidic foods. This
CONTAIN HEALTHY FATS to address
high blood Is so doing, the diet purportedly helps diet is therefore not overly restrictive,
TO SATIATE HUNGER.” pressure. to give you more energy and boosts enabling you to eat a variety of foods,
even some processed foodstuffs, as long
as the correct ratio of acid and alkaline-
■ NEW NORDIC DIET producing foods are eaten. Most fruits
and vegetables are naturally alkaline,
The New Nordic diet is a average Danish diet, more parsley, dil, mustard, whereas most processed foods, including
science-based approach to whole grains, and locally horseradish and chives. breads and pastas, along with fried foods,
eating that predominantly sourced produce, 75 percent Strangely, though, the diet dairy and meat, are acidic. Advocates of
focuses on the consumption of which should be organic. proposes including vegetable the Alkaline Diet therefore promote a
of whole grains, fruits, Food options includes whole oil-based margarine and low- diet heavy in fruits and fresh vegetables,
vegetables, eggs, oil and grain cereals such as oats and fat dairy. healthy nuts and oils, and plenty of raw
seafood, while foods like meat, rye; local fruits and berries Regardless, a recent study foods, but light on meat, dairy,
dairy, dessert and alcohol like rose hip, lingonberries published in The American and grains, with little or no processed
are eaten sparingly. Due to and bilberries; and cruciferous Journal of Clinical Nutrition sugar and man-made fats. And, in
its composition it is being and root vegetables such as found that a healthy Nordic diet addition to eliminating foods that raise
compared to the Mediterranean brussels sprouts, broccoli, impacts genes in abdominal your body’s acidity levels, the Alkaline
Diet, however the New Nordic turnips, parsnips and beets. fat, turning off genes related Diet guidelines also aim to promote
diet uses rapeseed oil instead Protein sources include beef, to inflammation. This way a healthy pH balance by maximising
of olive oil, and produce is pork, lamb and reindeer, of eating also helped study oxygen consumption, reducing stress
native to Scandinavia. and seafood such as herring, participants lose weight without and promoting relaxation through a
This new diet also contains mackerel and salmon. feeling deprived, and reduced combination of moderate cardiovascular,
35 percent less meat than the Accoutrements include their risk of type 2 diabetes. resistance and mind/body exercises.

www.fitnesshis.co.za 79
 NUTRITION ■ FEATURE
“CAN WE
REALLY BELIEVE
THAT ALL
CALORIES
ARE CREATED
EQUAL?”
■ THE IIFYM DIET
Often billed as a new way of ‘flexible
eating’, the “If It Fits Your Macros”
(IIFYM) Diet has been gaining
widespread popularity, mainly because
it basically allows adherents to eat
whatever they want, as long as they
don't exceed their daily macronutrient
limits. For proponents of IIFYM-based
eating, a calorie is a calorie, which
is why some have even dubbed it the
'doughnut diet'. But can we really
believe that all calories are created
equal? The physiological reasoning
behind the IIFYM diet is that the body
sees foods as proteins, carbs or fats,
so, technically, you can eat whatever
you want as long as the ratios of these
macros in your diet meet your daily
calorie requirements based on your
goals, your basal metabolic rate and
your daily activity levels. However, the
body is more complex than that, and
this reasoning ignores the hormonal
response to food, which we now know is
integral to successful and sustainable
weight loss. An excessive intake of
foods that are devoid of nutrients while
following an IIFYM diet will also have
detrimental effects on a person's health.
Accordingly, should you choose to follow
this approach to eating, stick mainly to
healthy 'clean' foods with the occasional
treat. Author of the book Flexible Dieting,
Ted Kallmyer, has begun the process of
refining IIFYM, addressing healthy and
less-healthy choices with a 85:15 ratio
to create a better balance. This makes
IIFYM a more viable method of eating for
all-round health and weight loss.
80 JANUARY - FEBRUARY 2018
■ THE WHOLE30 DIET
Likened to Paleo eating, only stricter, from a diet during the ‘reset’ period.
the Whole30 Diet, developed by Meat, seafood, eggs, fresh fruits,
Dallas and Melissa Hartwig, who vegetables, including legumes such
have backgrounds in sports nutrition, as green peas or snow peas, clarified
anatomy, and physical therapy, is
better classified as an elimination diet.
butter or ghee, and “good fats from
fruits, oils, nuts and seeds” are the
It is basically a 30-day programme only foods that can be included in the
that promises to reset your hormonal diet. Natural fruit juice can be used as
balance and metabolism, and reshape sweetener, and vinegar and salt also
your relationship with food by removing make it onto the “green list”.
all the “psychologically unhealthy, The diet is highly restrictive during
hormone-unbalancing, gut-disrupting, the initial 30-day period, with no scope
inflammatory food groups” found in for even the slightest cheat – if you cheat
modern diets. at all you need to start the diet again
Following the month-long reset, from day one. However, rather than
adherents of this diet slowly reintroduce thinking of it as restrictive, the founders
other foods back into their diet and can suggest you use this period to learn to
then determine how their body reacts to enjoy whole, clean, simple foods that
them, and if they have any intolerances fuel your body. While you’ll probably
that could be affecting their health. The lose some weight over this period, the
diet requires that dairy, grains, sugar, Whole30 website is clear that this is not
alcohol, and legumes are eliminated the main aim of the diet.
“MEAT, SEAFOOD,
EGGS, FRESH
FRUITS,
VEGETABLES,
INCLUDING
LEGUMES SUCH
AS GREEN PEAS
OR SNOW PEAS,
CLARIFIED BUTTER
While you’ll OR GHEE, AND
probably
lose some
“GOOD FATS FROM
FRUITS, OILS, NUTS
weight over
this period, AND SEEDS” ARE
the Whole30 THE ONLY FOODS
website is THAT CAN BE
clear that
this is not
INCLUDED IN
the main aim THE DIET.”
of the diet.
■ THE PERSONALISED DIET
According to a study published countries who participated in significantly more likely to comply
in the International Journal the study via a website called with the diet guidelines, making
of Epidemiology, the key to Food4Me. Over the course this approach more effective
diet success is a personalised of the six-month study, each than generic diet advice and
approach, not a catch-all diet participant was given one of three guidelines. “Compared with the
that ignores the principle of personalised diets, either based control group, the personalised
individual difference. on their current diet, their level nutrition groups had about double
Basically, not all diets will of body fat, or their DNA. A fourth the improvement in overall
work for all people, all the time. group was given a one-size-fits-all healthiness of their diets,” said
To prove this point, a team of diet as a control. The researchers John Mathers, the director of the
researchers from Newcastle found that by simply following Human Nutrition Research Centre
University recruited 1,607 adults either of the three personalised at Newcastle University, who led
from several different European food goals, participants were the study. ■
“RESEARCHERS FOUND THAT BY SIMPLY FOLLOWING EITHER OF THE
THREE PERSONALISED FOOD GOALS, PARTICIPANTS WERE SIGNIFICANTLY
MORE LIKELY TO COMPLY WITH THE DIET GUIDELINES, MAKING THIS
APPROACH MORE EFFECTIVE THAN GENERIC DIET ADVICE AND GUIDELINES.”