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 FACE OF FITNESS

STRONG 20
IS THE better
body
NEW tips

SEXY
LIVING CLEAN &
GETTING LEAN!

...Oh hello!
NEW KID ON £
THE BLOCK Rock
your
BUSISIWE Mmotla cardio
WHY SHE’S THE FUTURE OF FITNESS

GOING
KETO SPECIAL ISSUE!
1 OF 3 COVERS!
WHAT YOU NEED
TO KNOW

DECEMBER -
FEBRUARY 2020
R47.50 (VAT INCL)

#covergirls
Other countries R41.30 excl TAX
www.fitnessmag.co.za Printed in South Africa
3 STEPS
TO RAPID
FAT LOSS
Whenyou’recommitted
to losing weight
BURN MORE SLIM DOWN TONE & FIRM
FAT FASTER & STAY LEAN YOUR BODY

GET YOUR COMPLETE SOLUTION AT USN.CO.ZA

WHEN YOU’RE COMMITTED TO LOSING WEIGHT

ONLY EFFECTIVE WHEN USED IN CONJUNCTION WITH A KILOJOULE-CONTROLLED, BALANCED EATING & TRAINING PLAN
fitness
www.fitnessmag.co.za
PUBLISHES />˜>-V…“ˆÌâ
MANAGING EDITOR Pedro van Gaalen
DESIGNœi-“ˆÌ…
ONLINE: Rudy Mahabeer
PROOF READER: Lauren de Beer
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CONTRIBUTORS & ADVISORY:

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DISTRIBUTION & PRODUCTION

(031) 714 4700

fitness Magazine South Africa

THE PUBLISHER
IO Media
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g+ You
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No liability is assumed byIO Media or Muscle Evolu-

tion CC (Fitness Magazine) nor any of the authors of
the information provided in this publication. Muscle
Evolution cannot be held liable for any advice provided
in this publication. The information published in this
magazine should not be considered as medical advice,
please consult a registered doctor. Muscle Evolution
shall not be liable for any unsolicited material, nor pho-
tographs or manuscripts submitted to our publication
œvwVi°ÕÃVi ۜṎœ˜ÀiÃiÀÛi̅iÀˆ}…Ì̜ÀiiVÌ>˜Þ
>`ÛiÀ̈Ș}܈̅œÕ̘œÌˆwV>̈œ˜]>˜`܈˜œÌ«ÕLˆÃ…>˜Þ
editorial material nor advertising that we feel does not
comply with our readership audience.
 trend seer

IN EVERY ISSUE
EDITOR’S LETTER 6
FITNESS NEWS 8
GYM BAG 12
DIGITAL TECH 16
ASK THE EXPERTS 20
NUTRITION NEWS 80
OUT SHOPPING 86

64 Your full-body routine

3 simple tools for an effective
full-body routine
Dec / Feb 2020
NUTRITION
80 News
Focus on these foods over the
festive season

82 Recipes
Healthy, tasty and nutrient dense
recipes packed with some
YOUR FITNESS extra protein

28 Top tips 90 Keto weight-loss

20 tips to achieving a better body

32 (QTOƂTUV
34 Is ketosis the key to unlocking
your fat burning potential?

Transform the row into a MEET THE

functional exercise USN FACE
OF FITNESS
34 USN Face of Fitness FINAL 3
We uncover a fresh face to take
ƂVPGUUKPVQCPGYGTC

44 10 squat variations
Switch up your squat game for
better results

58 Peri-workout options
How to structure an intelligent
supplement plan around your
workouts to ensure the best results

72 Strong woman
We track Mapule’s rise from
the township to one of SA’s 12 42
OQUVKPƃWGPVKCNƂVPGUU
personalities
M BAG
ESS
SENTIALS Live strong
76 How to make
OQPG[HTQOƂVPGUU
This plan will dictate all your
actions in marketing, promotion,
advertising and sales going
forward

94 Transformation
Cherise Potgieter - from battling Full-body
obesity and depression to helping
others achieve their transformation
routine
64
editor's note
The day you HGNNKP
NQXGYKVJƂVPGUU
D O YOU REMEMBER WHERE YOU
WERE WHEN YOU FELL IN LOVE WITH
FITNESS? I DO. IT WAS AFTER ONE OF MY
FIRST WEIGHT TRAINING SESSIONS IN A
PRIVATE GYM HIDDEN IN THE CORNER OF
A SHOPPING MALL.
I was never really that active or into sports as
a teenager and my parents weren't really the
'oudoorsy' type either.
When I hit my early twenties I was out of
shape, a tad overweight and my health wasn't
TGCNN[QPRQKPV0CVWTCNN[+YCUOQVKXCVGFVQƂZ
this problem. I turned to some miracle pill and
lettuce leaves to lose weight, which I kept up for
all of two weeks before I ditched that ridiculous
idea.
+UGVQWVVQƂPFCPGYOQTGUWUVCKPCDNGRNCP+
MPGYGZGTEKUGYQWNFDGQPVJGECTFUYJKEJYCU
ƂPGYKVJOGCUNQPICU+FKFP VJCXGVQGCVCP[
more lettuce!
That's when I picked up Bill Phillip's Body for
Life book, which contained workout plans and
nutrition advice, and stories from real people
YJQGZRGTKGPEGFVJGUCOGUVTWIINGU/[HTKGPF
CPF+YGTGJKVVKPIVJGI[OVKEMKPIVJGDQZGUCPF
not eating lettuce!
While our results weren't phenomenal, we
made steady progress nonetheless. But, naturally,
I wanted more. I wanted to be better, stronger
and certainly leaner.+PGGFGFUQOGGZRGTV
advice.
And that's when it happened. Discovering a
more effective way to train and eat ignited my
RCUUKQPHQTƂVPGUU
CPFO[OGVCDQNKUOHQNNQYGF lettuce... #SpinachFTW)
pick y o u r fa v o u r
#covergirl
3 C O VER S!
SUE! 1 O F
SPECIAL IS
our final 3 are rocking
their covers!
Support your favourite cover girl!
Busi, Christelle and Paulette
all have their own cover of
fitness magazine.
COVER PHOTOGRAPHY BY SEAN LEVITT
soon after!). I ditched the idea of training in a
QPGUK\GƂVUCNN gym and levelled-up to what I PG
thought were the big leagues at the time.
34
It was daunting stepping into a gym with 'real
bodybuilders' and people who seemed to live in
the gym space 24-7. What I found, though, was
a network of like-minded, open and supportive
people.
9JCVƂTUVUGGOGFKPVKOKFCVKPIDGECOG
the very reason I pushed harder and harder.
Encouragement and acknowledgement about
JQY+YCUVTCPUHQTOKPICFFGFHWGNVQO[ƂVPGUU
ƂTGEQWRNGFYKVJVJCVRQUVYQTMQWVFQRCOKPG
release – I had found my calling.
It's worth mentioning that it was also at
VJKUVKOGVJCV+VTCPUKVKQPGFVQƂVPGUUCUO[ Busi
profession. Not as a trainer but as a creator – a
designer and publisher of the magazine you're
holding now.
And that same feeling: the drive to be better, to
share the journey with others and to help people
OQXGCPFIGVƂVKUYJCVCNNVJTGGQHQWTEQXGT
models have in common.
Each of them levelled-up in the same way I did.
They put themselves out there by entering the
750(CEGQH(KVPGUUfor the opportunity to be
something bigger by leveraging the platform and
support from SA's most successful health and
wellness brands – USN and fitness.
It's with great pleasure that I introduce your 3
Christelle
750(CEGQH(KVPGUUƂPCNKUVUCPFEQXGTOQFGNU
Busi, Christelle and Paulette. Check out page
34 and get to know them a little better and why
VJG[ TGKPNQXGYKVJƂVPGUULWUVNKMG[QW
The team and I hope you enjoy this issue of
fitness.
Happy reading!
tanja life_as_tanja
(In case you were wondering, I still don't do
Paulette
 THE SHAPE
OF THINGS
TO COME.

IMPROVE
DIGESTION

PREBIOTIC
FIBRE

SUGAR FREE

INCREASES
NUTRIENT
ABSORPTION

IDEAL FOR BAKING DIRECTIONS:

PRE-HEAT OVEN TO 180 °C. PREPARE A MUFFIN
BLUEBERRY MUFFIN RECIPE TRAY WITH NON-STICK COOKING SPRAY.
MAKES 6 MUFFINS IN A LARGE BOWL, COMBINE MILK OF CHOICE,
SUPASHAPE SKINNY CAFÉ INFUSIONS, APPLE
INGREDIENTS: PUREE AND EGG.
150 ML MILK OF CHOICE ADD SUPASHAPE SUPER SLIMMING FIBRE,
¼ CUP UNSWEETENED APPLE PUREE WHOLEWHEAT FLOUR, BAKING POWDER,
1 SMALL EGG CINNAMON AND SALT TO THE WET MIXTURE.
10-15 DROPS SUPASHAPE SKINNY CAFÉ INFUSIONS FOLD IN GENTLY WITH A SPOON UNTIL
(CARAMEL OR HAZELNUT FLAVOUR). COMBINED, STIR IN BLUEBERRIES.
1 CUP WHOLEWHEAT FLOUR DIVIDE BATTER BETWEEN 6 MUFFIN CUPS. BAKE
1 TSP CINNAMON FOR 15-20 MINUTES UNTIL GOLDEN BROWN.
1 ½ TSP BAKING POWDER
6 SCOOPS (42 G) SUPASHAPE SUPER SLIMMING
FIBRE (UNFLAVOURED)
PINCH OF SALT
½ CUP FRESH BLUEBERRIES

SUPASHAPESA FOR BEST RESULTS USE IN CONJUNCTION WITH A KILOJOULE-CONTROLLED EATING PLAN AND REGULAR PHYSICAL ACTIVITY TREAT YOURSELF TO HEALTH
fitness news

Girl power!
SAN FRANCISCO STATE UNIVERSITY AND CALIFORNIA STATE
UNIVERSITY, FULLERTON RESEARCHERS FOUND THAT ELITE WOMEN
WEIGHTLIFTERS HAVE THE SAME AMOUNT AND, IN CERTAIN
INSTANCES, EVEN MORE FAST-TWITCH MUSCLE FIBRES COMPARED
61 6*'+4 /#.' %1706'42#465 THE FINDING DISPELS THE MYTH
THAT MALES CARRY MORE OF THESE POWER-GENERATING MUSCLE
FIBRES.
*STUDY FINDINGS PUBLISHED IN THE JOURNAL PLOS ONE.

Fight the fat

Inheriting the ‘fatso’ genes, which
increases your risk of obesity,
doesn’t necessarily have to be a
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PROBIOTICS FOR
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types of exercise that are especially
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PERFORMANCE
Scientists at Singapore’s Nanyang Technological University found that a lack of gut microbes
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The study performed on mice showed that those with normal, healthy gut microbes improved
œ}}ˆ˜} their strength and produced more energy when following the same exercise routine as the
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œ˜} ޜ}> ÃiÃȜ˜Ã FEEL THE HEAT

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Genetics.
8 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B
Preliminary research presented at the American Heart Association’s Hypertension
Ó䣙-Vˆi˜ÌˆwV-iÃȜ˜ÃÃÕ}}iÃÌÃ̅>Ìhot yoga classes performed in temperature-
controlled, humid conditions can help to lower blood pressure among adults
with elevated or stage 1 hypertension. More research is needed to determine if the
«À>V̈Vi…>Ïœ˜}‡ÌiÀ“Lœœ`«ÀiÃÃÕÀiœÜiÀˆ˜}«œÜiÀ°
 A NEW ANALYSIS PUBLISHED IN
FRONTIERS IN SPORTS AND ACTIVE
LIVING SUGGESTS THAT FOCUSING ON
MOVING THE WEIGHT ITSELF, RATHER
THAN CONTRACTING YOUR MUSCLES,
WILL HELP YOU LIFT HEAVIER OR
.10)'49*+.'(1%75+0)10
33%
The percentage of a
person’s one-rep max
(1RM) that was able
MUSCLE ACTIVATION HAS VALUE
to deliver comparable
Ditch the mind- IN A BODYBUILDING PROGRAMME,
strength gains to reps
muscle connection A FOCUS ON MOVEMENT
DELIVERS BETTER STRENGTH AND performed at 80% of
for strength 2'4(14/#0%'176%1/'5 1RM in a 12-week
study published in the
Journal of Strength

Endurance, not & Conditioning

Research. There were

strength, offers bigger no differences in body

composition between

metabolism boost
the two groups either.
According to study
co-author Taylor K.
Ƃ ÃÌÕ`Þ LÞ ÀiÃi>ÀV…iÀà vÀœ“ ̅i 1˜ˆÛiÀÈÌÞ œv ÞÛ>Îޏ> ˆ˜ Dinyer, M.S., C.S.C.S.,
ˆ˜>˜` >˜` «ÕLˆÃ…i` ˆ˜ ƂƂ iÌܜÀŽ "«i˜ ÃÕ}}iÃÌà achieving the same
that aerobic endurance has a more potent impact on results depends on time
pOGVCDQNKE JGCNVJq VJCP FQGU OWUENG UVTGPIVJ under tension, which
exposes muscles to the
stress of the weight for
a longer period of time,
regardless of load.

'P lanfulns' predicts

gym commment
1 in 4 New research
published in
During the study,
participants who
the journal rated themselves
A study of 2,000 UK Psychological high on a
women, commissioned by Science suggests Planfulness Scale,
that self-reported which includes
Sure Women, found that levels of a trait aspects such as
one in four suffer from called ‘planfulness’ goal-setting and
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differences in more than other
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for fear of being judged. CVVGPFCPEG the study.
Almost half of respondents at some point felt
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worry that people think they look unattractive
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+$+59QTNFTGXGPWGKPVJGI[OCPFƂVPGUU
cited by respondents was worrying that others
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franchises industry is expected to grow at
while training. CTCVGQHVQDPD[
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 Beaumark#KTYCXG&
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Cook without fat for a healthier
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tech review

Elevate your day with MAKE THE MOST OF YOUR phone, you can also use the new

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Fitbit Versa 2 allows you to
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 Q
I’ve seen many different
styles of foam rollers, which
is the best to use?
Roll with it...
Choosing the right foam roller
F
oam rollers leverage
your body weight to
massage and improve
soft tissue quality by
applying pressure
to soft tissue against the foam
roller’s hard surface. You can
release tension and irregularities
in muscles, tendons and fascia
by rolling back and forth over the
targeted area and ‘sitting’ on tight
areas or hot spots, also known as
‘trigger points’.
6JKU KU C JKIJN[ DGPGƂEKCN CPF
effective form of proactive body
maintenance as it addresses the
tight muscles, adhesions and scar
tissue that can build up over time.
Foam rollers also manipulate
neuromuscular receptors causing
your muscles and fascia to relax
and release tightness.
However, to achieve the desired
results, your foam roller needs to
offer the right degree of stiffness
and density. That’s why there
are various options available,
in addition to other myofascial
release tools. These are the main
options available:
fitness magazine reserves the right to edit
any questions submitted.
20 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B
Monica
Low-density
foam roller
These long, low-density
foam rollers are a great
option to start with and
allow you to roll big muscles
and fascial areas like your
back, quadriceps and
hamstrings.
They’re the most common
foam roller found in
commercial gyms due to
their relatively cost-effective
price tag compared to
other options on the
market. They are also
popular in group classes.
However, after prolonged
or high-volume use, the
HQCOECPNQUGKVUƂTOPGUU
and density. As a result,
these rollers tend to
become softer and less
effective at manipulating
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when you need to use one.
Firm foam rolle s
These rollers look similar to
the low-density variants but,
as the name suggests, include
denser foam.6JKUQHHGTUCƂTOGT
massage for more intense or
deeper tissue work and they’ll
generally last longer.
Rolling sticks
or pins
The stick is another excellent
option that provides unique
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is hand-held and very narrow,
which allows you to apply
precise control and pressure and
get to areas that rollers can’t
effectively treat.
BENEFITS OF FOAM
ROLLING:
Decreases tone in
overactive muscles.
Improves mobility and
range of motion.
Improves movement
quality.
Lowers injury risk.
Improves recovery and
performance.
V
Textured trigger
point rollers
These foam rollers aren’t
generally made from foam. They
usually have a plastic tube core
and synthetic material around it
that includes bumps, ridges or
knobs to provide some form of
trigger point release and to more
precisely target muscles and
other tissues.
Due to its design, it is harder
than a standard roller and
doesn’t lose its density over time.
These rollers come in different
lengths, with the shorter options
ideal for carrying with you when
you travel or head to outdoor
training sessions.
Massage balls
Balls work particularly well
on smaller areas of muscle
or fascia and those hard-to-
reach trigger points.

Snooze or you’ll lose
W
hat most people
don’t realise is that
sleep is when the
real magic happens.
When you sleep soundly and
for the required 7-9 hours a
night, your body gets to work
to repair the damage caused
by the stress and strain of your
earlier gym session.
How it works
This recovery process releases
a cascade of muscle-building
hormones, mainly during deep
sleep cycles, which is also why
sleep quality is as important as
duration.
It’s also during this time
when your body gets to work
repairing your immune and
nervous systems, which you
need for optimal health,
recovery and cognitive
function.
An overactive
nervous system,
for example, can
slow your glucose
metabolism,
which can wreak
havoc with your
energy levels, both
Q How does a lack of
sleep affect your
recovery? Anthi
throughout the day and during
training. This can make you feel
tired and ‘underrecovered’.
A poor night’s sleep can
also swing your hormonal
response in the other direction,
prompting your body
to produce more stress
hormones, which can break
down muscle and limit your
recovery, and less of those
beneficial muscle-building
hormones that aid repair,
strength and muscle growth.
Over time, this could reduce
your body’s response to
training and possibly lead to
overtraining syndrome and
injury.
Studies have also linked
poor sleep quality with a
decrease in endurance and
an increase in ratings of
perceived exertion.
This means when
you’re sleep-
deprived,
you’ll likely
feel more
fatigued
than you
actually
are while
exercising.
askfitns
Q Why do I get
gassy and
bloated from
my whey shake?
Kellen
‘Wheys’ to
beat the bloat
Giving gas the boot...
T
his happens for one of
two possible reasons.
The more likely cause
is that you’re lactose
intolerant.
Whey is a by-product of the
cheese-making process, which
means it is one of two protein
sources derived from dairy (the
other is casein).
All dairy products, including
milk, cheese and whey,
contain lactose, a large sugar
molecule made up of glucose
and galactose. Your body
ÀiµÕˆÀiÃÃÕvwVˆi˜Ì>“œÕ˜ÌÃœv
an enzyme called lactase to
digest lactose. Those who lack
enough of this enzyme due
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experience intestinal bloating,
discomfort and, yes, that
dreaded gas.
But why?
+VCNNDQKNUFQYPVQKPGHHGEVKXG
digestion, because these
partially digested milk sugars
move further down your
digestive tract, where your
gut bacteria try to break them
down through fermentation.
This can causes gases
NKMGJ[FTQIGPUWNƂFGCPF
22 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B
nitrogen to develop and you’ll
eventually need to release
the build-up, which is what
produces those unwanted
smelly protein farts.
This reaction can be delayed
by up to 48 hours or more,
depending on your meal
composition and digestive
health, but most food
intolerances have an almost
immediate effect.
The other potential cause is
an adverse reaction to some
QHVJGCTVKƂEKCNUYGGVGPGTU
VJCVEGTVCKPƃCXQWTGFYJG[
products contain. Sweeteners
like xylitol, sorbitol and
mannitol are sugar alcohols
that can also contribute to
your gas problem.
Managing
your
intolerance
Before you kick whey help to reduce
to the kerb, try switching
brands to see if you
experience an improvement.
Look for products that don’t
contain the sweeteners
mentioned to eliminate that
potential cause from the list.
consider these
Whey protein with added
digestive enzymes and
prebiotics
Primal
Skinny Whey
Primal
Diet shake
Plant protein options
You could also consider
switching from a whey
concentrate to an isolate or
hydrolysate. The latter products
undergo additional processing
VQƂNVGTQWVOQTGNCEVQUG#
blend may also provide relief.
You can also buy products
that contain added digestive USN
enzymes, which help to reduce 100% Plant Protein
symptoms associated with
lactose intolerance or other
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+H[QWTICURGTUKUVUEQPUKFGT
switching to a plant-based
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sure it’s a blend that combines Raw Plant Protein
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DGPGƂVHTQOCEQORNGVGCOKPQ Gut Health support
CEKFRTQƂNG
adding
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 Healthy
i
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fuel your fitness
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My wk FARAI GOMWE
My Week as a USN
ambassador and fitfluencer.

The 2018 USN Face of Fitness, Farai Gomwe, has a busy

schedule. As an immigration lawyer, she needs to balance
ܜÀŽ]ÌÀ>ˆ˜ˆ˜}]«Ài«]…iÀ`ˆiÌ>˜`…iÀÜVˆ>ˆvi]܅ˆV…ˆÃ>w˜i
balancing act. This is how she does it:

Monday tuday Wednday ursday

06:00 08:00
Wake up & get Attend to work
ready for the emails & client
work day. meetings.

08:30 10:30
Eat meal 1 at Enjoy a second
work. It's usually coffee with
egg whites and meal 2.
spinach
spinach.

06:15 14:00 farai___

Eat half a 06:30
10:30
grapefruit, a
cayenne pepper
Include USN
Pure Glutamine
$CEMKPVJGQHƂEG
to tackle more Friday Saturday Sunday
mix & USN with my morning emails & client
Meal 2 with meetings.
-Carnitine
C L-Carnitine. E
some vitamin C 07:00 88:00
00 HER FAV
eg
inbetween.
17:00 Check social Wake up a little M OV E: L
Workout: Warm
media & later & take Press
13:00 up, glutes, calves
schedule a few my morning
Lunch. I'll get in posts tagging cayenne pepper
& walking.
a cardio session @USNSA. mix & USN
if I have time. L-Carnitine.
15:30
17:00 13:00 Finish up early 09:00
Gym session:
Warm up, back,
Lunch time. I & head to
gym. Sip on
Attend lectures,
or sleep in if
10:00
usually add USN Visit my
abs & rowing. CLA Pure 1000 to 07:15 USN BCAA
Amino+ as my
there's nothing
on.
parents or
meals 3 & 4.
4 Check emails after have breakfast
I get ready to prep intra-workout with my
for the day ahead. supplement. 15:00 boyfriend.
Represent USN
13:00 16:30 at an event lik 11:30
Head into Mix up a post- a bodybuilding Walk the dog.
Rosebank over workout USN show or I catch

16:30
lunch to get out of
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BlueLab Whey
shake to aid
up on some
Farai time - hair,
13:00
Hit the shops
Leave work to recovery. nails, massage.
E to stock up on
head to gym. 17:00 HER FAV
E A L: 17:00 19:00 food.
Gym session: CHEAT M
17:00 Warm up, Pasta Head home
to relax and
Cheat meal
time.
17:00
Never miss Training session. advanced upper Meal prep for
Warm up, body workout & unwind. the week.
a Monday
shoulders, glutes walking.
workout, it & walking. 22:00 19:00
sets you up 18:00 Take USN Pure Head out fo or
for success for 18:00 Meal prep for the Glutamine again
before bed to aid
date night or
spend time
o
e
the week! Tuesday is date remainder of the
night! week. recovery. socialising with
friends.

26 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B

her words
"I am a strong
woman, because
a strong woman
raised me"

Farai's summer shape-up tips

Don't deny yourself, moderation is key.
Keep it clean most of the week so that you
can enjoy a great cheat meal, it helps with
feeling lighter the day after the cheat meal.
When you feel like having a snack there are a
lot of healthy options out there that will satisfy
your cravings such as fruit, dark chocolate,
avocados and protein bars.
Invest in a skipping rope, you can
use it at home or at gym and it is
easy to store. Skipping increases your
ECTFKQXCUEWNCTƂVPGUUKV UCHWNNDQF[
workout that engages your legs, butt,
UJQWNFGTUCPFCTOU+V UCITGCVYC[VQ
burn off calories while improving your
agility and balance.
 Backed by science
20 TIPS
for a better body
IN OUR OFTEN FRENZIED EFFORTS
TO LOSE WEIGHT, WE TEND TO
COMPLICATE THE PROCESS.
Sometimes consistently adhering to
a few simple tips can be enough to
achieve success.
1. PRACTISE
PORTION
CONTROL
If there’s one tip
that keeps coming up
it’s this: We all tend
to overeat, whether
we’re aware of it or
not. Proper portion
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20
To take some of the
guesswork out of your body
transformation efforts, we went
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tips we’ve shared over 13 years
of publishing this magazine.
Be carb smart
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deviate from your diet
plan over weekends or
only remember to take
your supplements before
every second workout. So
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more mindful
Every action you take
towards your goal should be
considered and deliberate,
from every rep to every
meal mouthful. 5VWFKGU
show that people who are
engaged and present in the
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the training intensity and
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30 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B
Recover
hard
The real gains are
made between gym sessions
when we feed our muscles
and give our body time to
recover through adequate
rest. +V KU QPN[ VJGP VJCV
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14. Become
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Time is an increasingly
scarce resource in our
modern lives and it is
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cut to accommodate life’s
other commitments.
When you’re strapped
for time, you don’t need
to choose one activity
over another. Simply
cut down your workout
time to still get in your
training session by
applying techniques like
super-setting at gym or
squeezing in a bodyweight
workout at home. This
approach also keeps
your training intense
and, more importantly,
consistent.
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A DAY OF CHEAT
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OVERLOAD CAN EASILY
ERASE ALL OF YOUR
HARD WORK
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it alone RNCPGURGEKCNN[FWTKPIRGTKQFU
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17. Don’t skip
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the cardio
Cardio can be an
invaluable tool to burn body
fat more effectively, but
only if you use it properly.
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also release potent hormones
that aid fat loss and improve
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18. Mix up your
diet approach
You change your training plan
periodically to keep seeing
results, yet you stick to the
same conventional approach
when it comes to eating.*CXG
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VJCV[QWTNCEMQHRTQITGUUOC[
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responds best to change,
be it a shift in calories or a
reduction in carbohydrates or
fat. #UUWEJYGoNNCNNIGPGTCNN[
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frequency are two additional
tools we have at our disposal
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fasting, for example, is a daily
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19. Don’t
complicate the
process
Strict adherence to
your diet plan requires
commitment and steadfast
resolve, but a few glasses
of wine can strip away your
inhibitions, often leading
to overindulgence or even
binge-eating sessions.
Alcohol can also impact on a
satiety hormone called leptin,
which can increase hunger
and turn off fat metabolism.
But before you throw your
arms up in exasperation, we’re
not suggesting you go cold
turkey on your favourite way
to unwind after a tough day
at the office. Simply moderate
your intake, keeping it to one
small glass of wine a night,
and if you’re hitting a girls’
night out, opt for low-cal and
low-sugar drinks whenever
possible and always eat a
healthful meal before you hit
the town.
20
Curb hunger
without food
Caffeine is a natural
appetite suppressant.
That means it can reduce
those hunger pangs
between meals to prevent
unnecessary snacking.
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tea are smart ways to get
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XXXmUOFTTNBHDP[B 31
 formfirst

WRESTLER ROWS
Performed by Paulette Neo i pauletteneo
Exercise provided by Joshua Capazorio, head coach and co owner at Performance Purist

Strength and conditioning coach

HEAD AND NECK: SHOULDERS: Keep your
Joshua Capazorio is a staunch Maintain a neutral shoulder blades ‘packed’ by
advocate for functional training head, neck and engaging them and bringing
in any context. He applies it in spine throughout the them back and down.
movement.
the training regimens of the many
RTQHGUUKQPCN//#ƂIJVGTUJGVTCKPU
and also prescribes it to clients
who simply want to transform their
physiques.

The reason? 6JKUV[RGQHVTCKPKPI

engages multiple muscle groups
YKVJGXGT[TGR6JCVOGCPUKVOCMGU OPPOSITE ARM: Hold the
you stronger, burns more calories opposite ‘free’ arm out to the
side to act as a counterbalance.
and boosts your metabolism. It also
has functional athletic carryover
into everyday life.
CORE: Engage and brace your
THE DUMBBELL:
core by contracting your abs
Allow the dumbbell
and sucking your belly button
to hang straight
in towards your spine. Keep
down below your
your core tight throughout the
shoulder.
Take the wrestler exercise.

row, for example.

GRIP: Hold a
It’s a variation dumbbell in THE HIPS: Hinge at the hips –
your hand with a don’t simply bend your lower
to a common neutral grip (palm back – until your torso is between
facing in). parallel with and 45-degrees to
move most of us VJGƃQQT6QJKPIGUKVDCEMKPVQ
the hips as you hinge forward at
perform as part of a the waist.

conventional weight
training plan. But
by simply making LEGS: Maintain
a knee bend
it a unilateral
movement with
a crossover, you FEET: Place your feet
slightly wider than
engage more hip-width apart, with
your entire foot planted
stabiliser muscles ƂTON[QPVJGITQWPFCPF
weight distributed evenly
and get more bang throughout.

for every rep.

32 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B

 be spot on...

Here’s what to avoid

Don’t hunch your shoulders or arch your back.
Don’t lift your head up and poke your chin forward.
&QPoVƃCTGQWV[QWTGNDQYCU[QWTQYVJGYGKIJVWR

WHAT IT WORKS: THE MOVEMENT SEQUENCE:

It engages the entire
posterior chain of
muscles, engaging your
obliques (the muscles on
the sides of your torso)
and lats (your big back
muscles) simultaneously.
Promotes unilateral
stability.
Forces you to brace in
the hinge position.
A. Stand with your feet slightly wider than
shoulder width apart, dumbbell in one hand
with your opposite arm outstretched.
B. Row the dumbbell up by driving your
elbow back and dragging it along your
body. Keep it tucked in close to your torso.
C & D. At the top position, brace your
shoulder blades as you transfer the weight
from your left to your right hand.
E. Lower the dumbbell down, controlling
its motion in the eccentric (lengthening or
lowering) phase. Repeat the movement in
an alternating pattern.

A B C D E

WHY THE HIP HINGE IS IMPORTANT!

Mastering this movement is a prerequisite before attempting any advanced
compound exercise, such as deadlifts or good mornings, especially when you
add weight.
The neutral grip is ideal to target your upper and middle back and your lats.
R120,000
IN PRIZES TO BE WON!

FACE OF
FITNESS www.faceoffitness.co.za

WE UNCOVER A FRESH FACE TO TAKE

FITNESS INTO A NEW ERA

Photography by Juiced Media, Sean Levitt Isean.levitt.photographer

Dressed exclusively by iboostgymwear www.boostgymwear | Bikinis Ravish Sands SA iravishsands_sa
 FINAL 3
fitns model search
Meet Busi, Christelle and Paulette.

FINDING UNEARTHING
FRESH FITNESS TALENT
FACES WHO That’s why we continue
to nurture and grow the
ARE EAGER USN Face of Fitness. It’s
TO BREAK a platform to uncover
INTO THE new talent outside
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THE USN If we’re honest, the
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IS NEVER Thankfully, we have you,
DIFFICULT. the reader, to help us.
Based on your votes and
those from the judging
Every year, panel, we’ve uncovered
we’re inundated who we believe is the next
with top quality fresh face to drive the
entries from ƂVPGUUKPFWUVT[HQTYCTFKP
2020 and beyond.
ladies who
embody a THE WINNER IS...
healthy and 9JKNGCNNVJTGGƂPCNKUVU
fit lifestyle, – Paulette, Christelle and
but haven’t Busisiwe – would make
yet found an ideal ambassadors, and
therefore thoroughly
opportunity deserve their own
to unleash magazine cover,
their passion ultimately there can only
on a broader be one winner, who will be
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Prize partnerships and associated sponsors:

XXXmUOFTTNBHDP[B 35
BUSISIWE
MMOTLA
Age: 26
Lives: Emdeni, Soweto
H\\niZmbhg3JnZebÛ^]M^Z\a^k
Ibusimmotla

FITNESS
IS MY
THERAPY...
 As the youngest of
seven siblings in a
family raised by a
single unemployed
mother, Busi had to
battle through life.
“Living in a shack with an
unemployed mother meant
I couldn’t achieve everything
I wanted, which crushed my
EQPƂFGPEG+CNUQJCFVQNGCTP
to be responsible at a young
age, but this also taught me the
value of working hard to achieve
what you want, which has served
me well throughout my life.”
After matric, Busi struggled to
get funding for university, but
she never gave up and after two
years of doggedly chasing her
CODKVKQPUUJGƂPCNN[UGEWTGF
UQOGƂPCPEKCNUWRRQTV
“My mom worked hard to
make ends meet and get me
through varsity because my loan
only covered costs like groceries
in the fourth year.”
#PFKVKUVJKUUCETKƂEGVJCVJCU
inspired Busi’s dream of one day
buying her mother a house as a
token of her appreciation for all
the support.
“This dream motivates me and
drives me on those days when
I want to give up. It forces me
to explore every opportunity
presented to me and to work
hard. I want to become a
beacon of hope and prove that
your circumstances are not your
ƂPCNFGUVKPCVKQPq
Busi’s fitness journey
$WUKƂTUVVWTPGFVQƂVPGUU
as a means to manage her
anxiety. “Having endured
two abusive relationships, a
stressful Miss Soweto reign and
being unemployed, I needed
something that would help
me feel beautiful and worth it
again.”
She found gym to be a healing
space. “It offered me a release
for pent-up emotions. It has only
been 5 months since I started
O[ƂVPGUULQWTPG[DWVKVoUVJG
longest time I’ve been at peace.
Fitness is my therapy.”
Busi says she learned
everything she knows about
nutrition through her trainer,
the internet and following
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brands on social media like USN
and Trifocus Fitness Academy.
“I take the information I
gather and mould it according
VQO[ƂVPGUUIQCNU+UVKNN
fall off the wagon but I’ve
learned to be patient with
myself. Sticking to my goal of
eating healthily is the key to
success.”
And her ideal protein, fat and
carb macronutrient ratio to
achieve her goals? 30:30:40. “I
feel this is the most balanced
nutritional approach.”
What’s next for Busi?
“I want to share my health
CPFƂVPGUUMPQYNGFIGYKVJ
my community in and around
Soweto through wellness
panel discussions. I would,
therefore, like to complete
a nutrition course to teach
people about the importance of
V
BUSI’S
TRAINING SPLIT:
3 x weight training sessions
a week
1 x full-body HIIT session
a week
Wake and shake
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HER PLAN INCLUDES:
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healthful eating. I also want to
VGCEJRGQRNGCDQWVƂVPGUUVQ
remove the stigma that weight
training means ‘bodybuilding’.
I plan to start my own aerobics
sessions and regular runs for my
community to get them active,
especially senior citizens.”
Ultimately, Busi wants to show
more people that the greatest
gift you can give yourself is
taking care of your health and
[QWTDQF[p6JCVoUYJCVƂVPGUU
is about. By taking this decision
you can avoid many illnesses
and add more years to your life
to take care of the people you
love.”
“I’M ALSO A
BIG FAN OF
OUTDOOR
ACTIVITIES;
I HIKE AND
DO FUN RUNS
AND WALKS
WITH FRIENDS
BECAUSE
I FIND IT
REFRESHING.
Being around nature
relieves stress,
you forget about
everything and
feel like you are a
new person, ready
to overcome any
challenge.”
XXXmUOFTTNBHDP[B 37
"I WAS ALWAYS TRYING
DIFFERENT DIETS
but after a few years of failed attempts I
realised moderation is the ultimate factor in
diet success.”
Christelle’s father
instilled important
values in her from a
young age, which still
help and empower her
today.
“He taught me to stand on
my own two feet from a young
age. While he was always
there when I needed help, he
chose to guide me through
a challenge so I could learn,
rather than sort it out for me.”
Her mom also set a shining
example of what anyone can
achieve with a solid work ethic.
“She never considers a task
beneath her and is always
willing to help others. While I
didn’t grow up in a very wealthy
JQWUGJQNF+VJKPM+DGPGƂVGF
from a very rich childhood
experience in terms of self
development and inspiration.”
#PFKVKUVJGUCETKƂEGUJGT
parents made to enable
Christelle to attend school and
participate in sport and other
activities that fuels her desire to
succeed. “I would like to repay
them by looking after them in
their later years.”
38 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B
Christelle’s family also
KPƃWGPEGFJGTNKHGRCVJ#HVGT
her sister became ill at a young
age and Christelle saw how she
suffered and how it affected her
family, she decided to become
a doctor to help others.
Her fitness evolution
Christelle has always been
active, playing tennis, netball,
hockey, cross country, athletics
and swimming at school.
After school, Christelle
FGEKFGFVQƂPFUQOGVJKPIPGY
“I saw a friend from school
compete in a bodybuilding
competition, so I thought I’d
give it a try.”
After prepping and
competing in two local
shows and one in Australia,
Christelle decided to rather
pursue it as a lifestyle, not a
competitive sport. She felt
that the regimented eating,
while healthy in terms of
meal composition, wasn’t
conducive to a healthy
mindset regarding food.
Her diet dilemma
“You have to adapt your
YJQNGNKHGUV[NGVQƂVKPYKVJ
your meal times. And you can’t
simply go for a braai because
they aren’t going to serve the
exact food that you need to eat
every 3 hours.”
She also battled with her
weight after competitions.
p+V ƃWEVWCVGF DGECWUG +
was always trying different
diets, but after a few years
of failed attempts I realised
moderation is the ultimate
factor in diet success.”
After discussing her approach
with a friend and fellow doctor,
Dr lani Frantzen, who had a lot
of knowledge about nutrition,
Christelle focused more on
shifting her macros to achieve
URGEKƂE IQCNU
“This motivated me to read
more and empower myself with
V
<AKBLM>EE>L
RULES FOR A
A>:EMA?NE =B>M
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fh]^kZmbhg'
?bee rhnk ieZm^ pbma
fZgr \hehnkl'
<Zk[l Zk^ `hh]%
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knowledge to create goal-
directed actions. I now adhere
to the 80-20 rule – I eat clean
80% of the time and will
indulge my craving before or
just after gym to make up the
remaining 20% of my diet.”
How she trains
When it comes to training,
Christelle is cautious not to
overtrain and always listens to
her body. “Your body will give
you cues when it is deprived
or needs extra recovery.”
She trains 6-7 days a week,
performing a combination
of weight training with HIIT
intervals incorporated between
her sets.
“If I have spare time, I like
to run, especially trail races
on weekends. I also like to
mountain bike and enter
duathlon races, ride my
skateboard, surf and ride
offroad motorcycles for the
adrenaline.”
What’s next for Christelle?
She plans to use the USN
Face of Fitness platform to
become a motivational speaker
CPFOQVKXCVG[QWPIIKTNUVQƂPF
a sustainable eating routine
that tickles their taste buds, yet
is still healthy.
She also wants to become a
spinning instructor and serve as
an example and inspiration for
people to see that exercise is a
vital part of their daily routine
for their health.
Christelle’s supplement
plan:
2x multivitamins a day
2x omega-3 and 6 fatty
acids caps
L-lysine after workouts
A vitamin B12 injection every
1-2 months or when feeling
stressed or tired
USN whey protein every day
around 10am.
USN BCAAs during
training or long work shifts.
USN Spike for energy during
long work shifts
FITNESS IS
A LIFELONG
JOURNEY OF
HAPPINESS
CHRISTELLE
RADEMAN
Age: 25
Ebo^l3Ik^mhkbZ
H\\niZmbhg3F;<a;.ma r^Zk
medical student
I\akblm^ee^'kZ]^fZg
 "MY
CHILDHOOD
TAUGHT Lifting weights made me feel and emotionally strong.

ME TO BE formidable, like a champion.” “I couldn’t afford a therapist

RESPECTFUL
AND HUMBLE,
and that your
background or
circumstances don’t
define you.”
EKTEWOUVCPEGUFQPoVFGƂPG
you.”
Today, Paulette is fuelled by
her desire to succeed and never
again live below the breadline.
“I’m driven to constantly
learn more and advance my
education and knowledge as
this empowers me to succeed
in life. This success will ensure
that I’m not only able to live
comfortably but that I’m able to
eradicate generational poverty,
which is my ultimate goal.”
Finding fitness
While studying at Wits on
a bursary, Paulette sought an
outlet to manage the stress and
anxiety she felt as a student.
“Studying at an elite university
wasn’t easy. I didn’t have many
Mind and muscle
After graduating, Paulette
DCVVNGFVQƂPFYQTMHQT
months. “I became very
depressed, anxious and
suicidal. I nearly lost my life,
but the experience reframed
the importance of a holistic
lifestyle built around health and
ƂVPGUUq
By neglecting her training,
Paulette ended up in a dark
RNCEG6QƂPFJGTYC[DCEMUJG
returned to the place that had
made her physically, mentally
V
so I used prayer, meditation, my
life coaching and psychology
textbooks and exercise to
regain my motivation and my
will to succeed. I loved myself
a little more each day and
things started to fall into
place.”
Finding her fit
Paulette now works as a
personal trainer and a model.
p#UCOQFGNCPFKPƃWGPEGT
I have to be on my A-game
all the time in case there are
photoshoots, content creation
sessions or events.”
To maintain her physique and
keep her diet on track, Paulette
relies on supplements. “They
UWRRQTVO[JGCNVJ[CPFƂV
lifestyle, offering a convenient
and healthful snack when I’m
QPVJGIQQTDGPGƂVO[VTCKPKPI
and recovery.”
What’s next for Paulette?
Paulette plans to use the
USN Face of Fitness platform
as a springboard to build her
#TheFitPrincess brand (that’s
currently a working title) as a
ƂVPGUURTQHGUUKQPCNCVJNGVG
OQFGNCPFKPƃWGPEGTDQVJ
within Africa and globally.
“My entrepreneurial
ambitions include hosting
health and wellness events,
seminars and workshops,

friends and never had money with potential spinoffs into

Paulette grew up
in a rural village
nurturing big city
dreams. “I was a bit
of a misfit, but life
there taught me to
be tough, to work
hard and to stand my
ground. More importantly,
my childhood taught me to
be respectful and humble,
and that your background or
to go out or travel back home
to see my family. At times I was
lonely, hungry, anxious and
depressed.”
She tried a few sporting
activities, but nothing caught
her interest. A friend then
invited her to a gym session.
“We sneaked in because I
didn’t have a membership at
the time. I followed him to
the weights section where he
showed me the ropes, and I’ve
never looked back.”
Paulette explains that the
gym felt like a refuge from
life. “It felt like the perfect
ƂVGym was the one hour
I could forget everything.
athleisure wear, a proudly
#HTKECP68ƂVPGUUUJQYC
book, a channel and an app –
I:NE>MM>L the list is endless. But, above
WEEKLY all else, I would like to motivate
MK:BGBG@IE:G and inspire others, not only to
La^\hf[bg^lp^b`am lead healthier lifestyles but to
mkZbgbg`Zg]\Zk]bh/ never give up.”
mbf^lZp^^d'
Monday: Legs
What readers may not know
Mn^l]Zr3Lahne]^kl%\a^lm%
is that Paulette entered the
mkb\^il$\Zk]bh
USN Face of Fitness 4 times
Wednesday: @enm^l%Z[l
$\Zk]bh
before she eventually got her
break. “I want my experience
Mankl]Zr3;Z\d%lahne]^kl
to serve as an example of how
$\Zk]bh
?kb]Zr3Ierhf^mkb\l
perseverance and personal
development through failure
LZmnk]Zr3:[l$\Zk]bh
can help you grow, learn and
Sunday: Rest day
achieve your goals.”

40 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B

FITNESS
IS MY
LIFESTYLE
PAULETTE
NEO
Age: 24
Ebo^l3Lnggbg`abee
H\\niZmbhg3I^klhgZe
mkZbg^k%fh]^eZg]
bgÜn^g\^k'
Ipaulette_neo
live strong

Wayne ‘Tails’ Taylor

Director of Athletic Performance and a strength and
conditioning coach at WT Human Performance.
@wt.humanperformance

WANNA LOOK
LIKE AN
ATHLETE?
...THEN TRAIN
LIKE ONE
I t’s natural for
preferences to evolve
over time. That’s why
women often redefine
what they feel is the
ideal look. The wrong
Now, more than ever before,
approach
The issue is that most women
women come to me aspiring to
will approach a personal
achieve a more athletic, fit look
trainer in their local gym, who
– one that mimics a professional
tends to follow a traditional
athlete rather than a runway or
bodybuilding split routine,
fitness model.
training one body part a day
My response is always
to create size, symmetry and
the same: “If you want to
definition.
look like an athlete, then Interstingly, that’s not at all
you need to train like an how athletes train. Rather, they
athlete.” engage in functional training –
the kind you’ll find in specialised
strength and conditioning
facilities rather than the watered
down approach you tend to see
promoted in commercial gyms.
Functional training means
training movement patterns,
not isolating muscle groups. It’s
about generating power from the
ground with big compound lifts
like squats and deadlifts. It’s
about building strong, functional
cores from lots of stability work.
It’s about mobility and multi-
planar movement.
Become more
resilient
Above all else, it’s about
creating transferrable
(functional) strength that
makes you more resilient.
For instance, one of the most
common injuries I see among
my female clients is ACL
(anterior cruciate ligament)
knee injuries.
This is largely due to poor
glute medius activation.
This causes internal (valgus)
knee rotation on impact
when walking, running or
performing exercises that
require deep knee bends.
When you hyperextend in this
position, you can easily snap
the ACL.
But by following a
comprehensive functional
training plan, you strengthen
the muscles that conventional
training usually neglects,
which irons out imbalances
and reduces your injury risk.
Better at life
Functional training also
makes every aspect of
your life easier. And,
yes, it builds the toned,
athletic physique that
so many women today
aspire to. But the allure
also extends beyond the
physical. For many, functional
training offers a break from
the normal bodybuilding
approach so many women
have followed for years. It’s
also challenging and the
variety in programming
makes it fun and interesting.
We also incorporate
metabolic circuits into our
programmes to replace
conventional cardio. This
not only delivers a bigger
metabolic benefit to burn
more calories and fat, but
helps to add more muscle
and strength rather than
destroy it, like conventional
cardio can.
 “athletes don’t diet and exercise,
they eat and tra n.”
The principles
athletes follow
Beyond the training, you AID YOUR
also need to act like an athlete
between sessions to realise RECOVERY
VJGHWNNDGPGƂV6JCVOGCPU An athlete's main aim is
recovering and eating like an to get back to 100% after
CVJNGVG+VoUCRCEMCIGFGCN every session so that they can
because you can’t have one RGTHQTO CV VJGKT RGCM CICKP
YKVJQWVVJGQVJGTU 6JCV UJQWNF DG [QWT IQCN VQQ
/À>ˆ˜ˆ˜}µÕ>ˆÌވë>À>“œÕ˜Ì Ƃà ÃÕV…] yÕň˜} œÕÌ iÝiÀVˆÃi
for any athlete, but to get the “iÌ>LœˆÌià >˜` Lއ«Àœ`ÕVÌà ˆÃ
intensity right you need to fuel ۈÌ>° Your most potent tool in
ޜÕÀLœ`Þ«Àœ«iÀÞLivœÀiiÛiÀÞ this regard is a light 10-minute
ÃiÃȜ˜°ƂÃ̅i«œ«Õ>ÀÃ>ވ˜} active cool-down after every
states, “athletes don’t diet and
iÝiÀVˆÃi]̅iÞi>Ì>˜`ÌÀ>ˆ˜»°
That means a proper
meal 3-4 hours ahead of
your session and a top-up
90 minutes before. You also
˜ii`̜ÃÌ>ÀÌޜÕÀÀiVœÛiÀÞܜ˜
after your training by refuelling
܈̅˜ÕÌÀˆi˜ÌÃ̅>Ì>ˆ`“ÕÃVi
Ài«>ˆÀ>˜`Ài«i˜ˆÃ…܅>ÌÌÀ>ˆ˜ˆ˜}
takes out with adequate protein
and carbs.
How you fuel your body before
and after training will also
ˆ˜yÕi˜Vi̅iÀiÃÌœvޜÕÀ`>Þ°
And don’t forget to meet your
hydration requirements.
hard session. œ˜¿Ì Έ« ˆÌt œÌ‡
Vœ` Vœ˜ÌÀ>Ã̈˜} V>˜ >Ãœ …i«
q >̅iÌià Õ“« ˆ˜Ìœ ˆVi L>̅Ã
vœÀ > Ài>ܘt
9œÕ >Ãœ ˜ii` ̜ Žii« >V̈Ûi
between sessions. Athletes
`œ˜¿Ì ÀiÃÌ] ̅iÞ ÀiVœÛiÀ°  ˆŽi
̜ Vœ˜ÌiÝÌÕ>ˆÃi ÀiÃÌ `>Þà >à >˜
œ««œÀÌ՘ˆÌÞ Ìœ ˆ˜ÛiÃÌ ˆ˜ ޜÕÀ
Lœ`Þ° /…>Ì “i>˜Ã «iÀvœÀ“ˆ˜}
`ޘ>“ˆV ÃÌÀiÌV…ˆ˜}] “œLˆˆÌÞ
ܜÀŽ] vœ>“ Àœˆ˜} œÀ “>ÃÃ>}i
on your days off, getting an
iÝÌÀ> …œÕÀ œv Ïii« œÀ i˜}>}ˆ˜}
ˆ˜ ܓi ˆ}…Ì ÀiÃ̜À>̈Ûi >V̈ۈÌÞ
like walking. Rest days aren't
there for you to sit back and
…œ«i ÞœÕ ÀiVœÛiÀ ˆ˜ ̈“i vœÀ
ޜÕÀ ˜iÝÌ ÃiÃȜ˜°
Ƃ˜œÌ…iÀ }œœ` œ«Ìˆœ˜ ˆÃ ̜
w˜` Ü>Þà ̜ ˆ˜VÕ`i >à “ÕV…
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«œÃÈLi° />Ži ̅i ÃÌ>ˆÀà ˆ˜ÃÌi>`
œv ̅i ˆvÌ œÀ «>ÀŽ >Ì Ì…i v>À i˜`
œv ̅i «>ÀŽˆ˜} œÌ >˜` Ü>Ž°
1Ãi iÛiÀÞ œ««œÀÌ՘ˆÌÞ Ìœ Žii«
“œÛˆ˜} LiV>ÕÃi Liˆ˜} ˆ`i V>˜
Li Ài>Þ `>“>}ˆ˜} ̜ ޜÕÀ ÜvÌ
tissue health.
iˆ˜} “ˆ˜`vՏ œv ̅iÃi
œ««œÀÌ՘ˆÌˆià >˜` vœœÜˆ˜} ̅i
ÌÀ>ˆ˜ˆ˜}] ˜ÕÌÀˆÌˆœ˜ >˜` ÀiVœÛiÀÞ
«Àˆ˜Vˆ«ià ̅>Ì >̅iÌià >`…iÀi
to is how you build habitual
w̘iÃà ˆ˜Ìœ ޜÕÀ ˆvi ̜ ˆÛi ­>˜`
œœŽ® ˆŽi >˜ >̅iÌi°
Pg 58 read more about the
supplement options on page 58
10 SWITCH UP YOUR
SQUAT GAME FOR
BETTER RESULTS

SQUATS
YOU SHOULD
BE DOING
PERFORMED BY Rachel Findley

Every effective weight training
plan will have one exercise in
common: the squat. It’s regarded
by many as the ultimate exercise
because it creates whole-body
strength and develops all the
supporting structures in our body,
from joints and joint tissues to
muscles, ligaments and tendons.
Squatting also burns calories and fat by
activating multiple muscles and stimulat-
ing the release of powerful hormones that
boost your metabolism.
$G[QPFVJGDQF[EQORQUKVKQPDGPGƂVU
it’s a functional exercise. That means it
CRRNKGUVQGXGT[VJKPIYGFQKPNKHGHTQO
everyday movements to enhanced sport-
ing performance.
The squat should be your exercise of
choice if you want to change your body
or craft the shapely muscle you’ve always
wanted.
What many gym-goers may not realise
is that the squat is an extremely versatile
exercises. There are numerous variations
CXCKNCDNGYJKEJECPUJKHVVJGHQEWUQHVJG
exercise or simply add some variety to
your workout to keep your gym sessions
interesting.
Did you know:
Squatting more
and more often
also improves
mobility and
has the power
to craft shapely
legs and glutes
for those back and down while bend-
feminine curves ing your knees. Keep your back
we’re all after. straight and knees pointed in the
same direction as your feet. De-
scend into the deep squat posi-
VKQPQTWPVKNVJGRQKPVYJGTG[QWT
hip begins to tuck under and you
lose the natural arch in your lower
spine. Extend your knees and
hips until your legs are straight to
return to the start position.
Form tips: Keep your head
and neck in a neutral position.
(CEGHQTYCTFCPFMGGR[QWTHGGV
ƃCVQPVJGƃQQT
Step 3: Master the barbell
squat before attempting any of
the other loaded variations.

Before you How to master

start the barbell
There are a squat
few importa ant Step under
guidelines tto a racked bar
follow befo
ore placed at
progress- shoulder
ing from thee height. Place
bodyweightt the bar
and back on the
squat to any y of back
these variattions. of your
shoulders
Step 1: Learn
L and grasp the
proper techn
nique. bar on either
side with a wide
grip. Stand upright
Step 2: Make
M sure you can perform to dismount the bar
a proper boddyweight squat before from the rack and take a step
executing it under load. backwards. Position your feet
shoulder-width apart and keep a
slight bend in the knees.
It is also important to note that
How to
o perform the JKRCPFCPMNGƃGZKDKNKV[CTGXKVCN
bodyw
weight squat for safe and proper squats. It may
Stand with your feet positioned hip-width be necessary to improve mobility
apart and toes pointing slightly outward. in these areas before you start
ur hips to drop your glutes
Hinge at you squatting.

XXXmUOFTTNBH
HDP[B 45
 MOVE #1
BALL SQUAT
THE MOVE: Place the ball
between the wall and your
lower back. Walk your feet
forward. Roll your body down
the ball as you continu-
ously push back into the ball.
Lower your hips toward the
ƃQQTWPVKN[QWCEJKGXGVJG
ideal squat position.

MOVE #2
BAND SQUAT
THE MOVE: Stand upright with
a looped band positioned just
above your knees. Position
[QWTHGGVJKRYKFVJCRCTVGP-
suring slight tension is created
on the band. Engage your core
and bend your knees slightly.
*KPIGCVVJGJKRUƃGZ[QWT
knees and drop your glutes
FQYPVQVJGƃQQT4GVWTPVQVJG
upright position by extending
your hips and knees.
FORM TIP:
Resist the band
to ensure your
knees don’t
collapse inwards.

A B

46 DECEMBER - FEBRUARY 2020 | XXXmmUOFTTNBHDP[B

 5 COMMON
SQUAT
MISTAKES
TO AVOID:
1 Lifting your head as
you extend back up to
the start.
2 Lifting your heels off

VJG ƃQQT CU [QW USWCV

down.
3 Tilting the torso

forward to compensate
for a lack of hip or ankle
mobility.
4 Looking down or at

the ceiling as you squat.

5 Sissy squatting. Your

C hips must drop below

the point parallel to your
knees.

MOVE #3
COSSACK
(SIDE) SQUAT
THE MOVE: Stand with your
feet wider than shoulder-
width apart. Shift your
weight onto one foot as
you sit back and down into
a deep lateral lunge. Allow
the bent knee to travel
forward over your toes. Keep
your chest up and your hips
down. Keep your other foot
in contact with the ground
and your right leg complete- B
ly straight. Press back up and
extend your hips to return to
the starting position.
A FORM TIP:
Do not let your
hips rise or drop.

XXXmUOFTTNBHDP[B 47
 MOVE #4
SUMO OR
PLIÉ SQUAT

THE MOVE: Place your

feet in a very wide stance
with your toes pointing
outwards. Hold a dumbbell
with both hands in front
of you. Squat downwards
until your thighs are parallel
VQVJGƃQQTGPUWTKPI[QWT
knees do not extend over
your toes. Push through
your heels and extend your
knees and hips to return to
the fully upright position.
FORM TIP:
Keep your back straight
and core contracted
throughout the
movement.

MOVE #5
GOBLET SQUAT

THE MOVE: Stand holding

CMGVVNGDGNNQPVJGJQTPU
ENQUGVQ[QWTEJGUVYKVJ
your feet positioned slightlyy
wider than shoulder-width
apart. Engage your core
as you squat down. Ensure
your knees extend out in
the same direction as your
VQGUFWTKPIVJGUSWCVYJKEJ J
should be pointed out
slightly. Slip your elbows
between your knees. Drive
up through your heels and
extend your knees and hips
to return to the starting
position.
FORM TIP:
Keep your chest and
head up, your back
straight and your
heels on the ground
at all times during the
movement.
A B

48 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B

 MOVE #6 FORM TIP:
Keep your knees pointed
DUMBBELL in the same direction as
BOX SQUAT your feet as you descend
downwards.

THE MOVE: Stand the knees while

upright with your allowing your hips
EQTGGPICIGF to move down and
holding dumbbells back. When your
in either hand at knees and hips
your sides. Position are fully bent drive
your feet shoulder- yourself upwards
width apart and through your feet
keep a slight bend and heels and
in your knees. With extend the knees
a straight back and and hips until you
your head facing reach the starting
HQTYCTFDTGCMCV position again.

A
B

MOVE #7
JUMP
P SQUAT
E: Stand with
THE MOVE B
your feet hhip-width apart.
Place your weight on
[QWT JGGNU YKVJ[QWTVQGU
pointed sliightly outwards.
Bend your knees and lean
forward slightly. Hold your
hands toge ether in front of
your face tto minimise the NOTE:
assistance they will provide
in this exerrcise. Perform a Ensure that you are in
deep squa at. Push up hard good condition and
through yo our heels with an adequately supervised
explosive mmovement. As before doing a full jump
A your weigh ht shifts onto your squat. You should be able
toes use yoour calf muscles to perform a traditional
barbell squat with 60% of C
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XXXmUOFTTNBHDP[B
XXX mUOFTTNBH DP [B 49
 MOVE #8
ZERCHER SQUAT
THE MOVE: Rack a barbell
at upper waist height
(above the waist but below
the chest) in a squat rack.
Position your forearms
WPFGTVJGDCTYKVJ[QWT
elbows placed shoulder-
width apart. Pull the bar in
close against your body.
Lift the bar up so that it
is resting on top of your
forearms. Take a step
A away from the rack and
position your legs shoulder-
width apart with your toes
pointing out slightly. Hinge
at the hips and bend the
MPGGUVQUSWCVFQYP
keeping your head and
chest up as you do so. Push
through your entire foot
as you extend your hips FORM TIP: B
and knees to return to the Focus on pushing your
knees out and bum
upright starting position. back.

MOVE #9
SINGLE-ARM
OVERHEAD
DUMBBELL
SQUAT
THE MOVE: Hold a
dumbbell in one hand.
Stand upright with your
feet positioned hip-width
apart. Press the dumbbell
overhead. Look straight
ahead and keep the
dumbbell locked out in
RQUKVKQPCDQXG[QWTJGCF
maintaining a slight bend in
the elbow as you hinge at
the hips and bend the knees
to descend into a deep
squat. Ensure that your hips
don’t drop or rotate. Extend
your legs and hips to return
to the upright position.

FORM TIP:
Keep your head up
CPFHCEKPIHQTYCTF
your chest up and
A back straight. B

50 FEBRUARY 2020 | XXXmUOFTTNBHDP[B

DECEMBER - FEBRUARY m
 MOVE #10
FRONT SQUAT
THE MOVE: Place the bar
on your shoulders with your
elbows pointing out. You can
A also hold the bar with your
shoulders by crossing your
arms in front of the bar. You
won’t be able to use as much
weight as in a normal squat
because the load is in front of
B your body. Front squats put the
focus on the quads.

XXXmUOFTTNBHDP[B 51
 Banana bonus
A rich source of potassium,
>œ˜}܈̅wLÀi]>˜``iëˆÌi
their sweet taste are low on
the GI scale
Natural sweetness
A delicious blend of honey
sourced from Argentina, Italy
and Uruguay. A versatile
alternative to sugar.

Snack attack
Ƃ˜œ˜‡Ì…i‡}œLÀi>Žv>ÃÌ
Ø>VŽœ«Ìˆœ˜“>`i܈̅
natural ingredients for
sustained energy.

ADD TO OATS!
Rolled Oats
A source of complex
carbohydrates for sustained
i˜iÀ}Þ°ˆ}…ˆ˜wLÀi]Žii«ˆ˜}
you fuller for longer!

Flaxseed
Bursting with omega-3 essential fatty
>Vˆ`Ã]wLÀi>˜`«>˜Ì«ÀœÌiˆ˜°
 Dairy
alternative
Delicious lactose-
free, low calorie
“ˆŽÃÕLÃ̈ÌÕÌi

Antioxidant
powerhouse!

Go gluten free! Nature’s butter

Naturally high in
Good substitute for
monounsaturated
̅œÃiœœŽˆ˜}vœÀ>
fat and protein.
gluten and wheat
Formulated free
alternative.
from added oils
and sugars.

Exclusively available at

making healthy living easier I lifestylefoodsa

Spice up your workout variety
V
beat
cardio
boredom
Gym-based cardio can be a grind, but
it’s often a necessary evil, especially
if you’re trying to sharpen up your
conditioning. Thankfully, there are a few
tried and trusted ways to beat the cardio
boredom, even for those long fasted
cardio sessions.

An hour-long steady-
state cardio session on
the ‘dreadmill’, stepper,
stationary bike or elliptical
isn’t your only option. In
fact, depending on your
goals and how much time
you have, these one-
dimensional workouts might
be downright ineffective.

Structured sessions such

as intervals, progressions
or fartleks can increase
your workout intensity
to burn more calories
and incinerate more fat,
often in less time. It is also
keeps your training varied
and interesting, not to
mention challenging. You
can manipulate variables like
speed or cadence, resistance
or incline to boost each
interval’s intensity.
 HERE ARE A FEW WORKOUTS TO GET YOU STARTED:
ELLIPTICAL OR
TREADMILL
INTERVAL
PROGRESSION
Warm-up: 5 minutes at a
comfortable effort
Interval 1:
30 seconds at a hard effort
Active recovery: 30 seconds at a
comfortable effort
Interval 2:
45 seconds at a hard effort
Active recovery: 30 seconds at a
comfortable effort
Interval 3:
60 seconds at a hard effort
Active recovery: 30 seconds at a
comfortable effort
Interval 4:
75 seconds at a hard effort
Active recovery: 30 seconds at a
comfortable effort
Interval 5:
90 seconds at a hard effort
Active recovery: 30 seconds at a
comfortable effort
Interval 6:
120 seconds at a hard effort
Active recovery: 30 seconds at a
comfortable effort
Cool-down: 5 minutes at a
comfortable effort
Total time: 20 minutes
BOREDO
AIR BIKE CALORIE
CRUSHER EMOM
Increase your work output every
minute on the minute (EMOM)
until you complete the workout
or are no longer able to achieve
the interval target. If you hit your
target before the minute is up, use
the remaining time to recover.
Warm-up: 10 minutes at a
comfortable resistance
Minute 1: 2 calories
Minute 2: 4 calories
Minute 3: 6 calories
Minute 4: 8 calories
Minute 5: 10 calories
Minute 6: 12 calories
Minute 7: 14 calories
Minute 8: 16 calories WATTBIKE
Minute 9: 18 calories
BUILDING
Minute 10: 20 calories
BLOCKS
Cool-down: 10 minutes at a
comfortable resistance Warm-up: 10 minutes @ 50-60% of
max heart rate (MHR).
Total time: 30 minutes
Ramp-up phase 1: 5 minutes @ 60-
65% of MHR
Ramp-up phase 2: 5 minutes @ 65-
75% of MHR
Ramp-up phase 3: 3 minutes @ 75-
85% of MHR
Active recovery: 2 minutes @ 60-
65% of MHR
Active set 1: 10 minutes @ 60-70%
of MHR. Aim to keep your effort near
but below your threshold.
Active recovery: 5 minutes @ 60-
65% of MHR
Active set 2: 10 minutes @ 70-80%
of MHR. Aim to keep your effort near
but below your threshold.
Cool-down: 10 minutes @ 50-60% of
MHR
Total time: 60 minutes
XXXmUOFTTNBHDP[B 55

Spice up your workout variety
Change
the game
Don’t limit your options
to the conventional cardio
machines at your gym. While
the treadmill, stationary bike,
rower, elliptical and stepper
are all effective tools, there are
numerous other ways to turn
a drab and dull steady-state
cardio session into a tough
workout that lights up your
metabolic fire and helps you
incinerate fat.
Skipping, sled sprints,
resistance runs or high-
intensity weight training (HIWT)
circuits are all effective options
when you want to benefit from
the cardiovascular and calorie-
busting effects of cardio,
without the monotony.
If that’s not your style, then
consider hitting the pool for a
few laps or even some water
aerobics - it’s a great form of
active recovery because it is
low impact and you’ll still work
56 DECEMBER - FEBRUARY 2020 | www.fitnessmag.co.za
against some resistance from
the water. Swimming also helps
to improve cardiorespiratory
function as you hold your
breath between strokes.
And you can always take
your training outdoors for
some fresh air and a new
challenge. Find your local
running club online and check
which days they host their
weekly time trail. You can
also attend one of the many
Parkrun events held around the
country on Saturday mornings.
They’re all free and offer a safe
and social platform to get in
a 5km run with a group. Who
knows, they may even inspire
you to even bigger challenges
like a trail run or road race.
And if that’s not enough to
pique your interest, why not
get creative and construct
your own cardio triathlon?
CARDIO
s
TRIATHLON
The water-free option:
Run: 10 minutes – Elliptical
Bike: 30 minutes – Stationary
bike, spin bike or Wattbike
Run: 20 minutes – 10 minutes
on the treadmill & 10 minutes
outside, around the gym
Swim: 10 minutes
Bike: 30 minutes – Stationary
bike, spin bike or Wattbike
Run: 20 minutes – Treadmill
or outdoors
... try this
Turn cardio into a
game
Turn drab cardio sessions
into a fun and interactive
game with a gamified fitness
app for your smartphone.
Apps like Zombies, Run!,
Superhero Workout or BattleSuit
Runner Fitness (for iOS and
Android devices) can turn
your treadmill session into an
immersive experience where
you take on different missions
as you run or walk your way to a
fitter, better body.
There are also numerous apps
that can make your session a
team effort rather than a solo
slog. An app such as Interval
Run acts like a companion and
coach during your treadmill
sessions, delivering vocal
queues and feedback to guide
and encourage you through the
session.
You can also bring out the
competitor in you with the
Ghost Run app, which lets
you race against yourself in an
attempt to beat your previous
best or setting goals that you
need to achieve. Similar features
on sportswatches offer virtual
cardio buddies. The Virtual
Partner and Virtual
Racer on certain
Garmin devices,
for example,
help pace you
to achieve a
desired time
or goal with on-
screen prompts,
or offers a virtual
pacer to help keep you ahead
of your goal time or PB.
Motivational exercise apps
such as Nexercise, Achievement
or Pact can also reward you
for your efforts, adding an
additional motivational tool to
power you through that cardio
session.
Get into the group vibe
A spinning class is a fun
way to get in a high-intensity
cycling session in an energetic
and social environment. A spin
class will be just as effective
as the stationary bicycle, if
not more so, and a lot more
social and enjoyable.
Innovative programming
and themed group aerobics
classes also offer a wide
variety of intense and effective
cardio workouts, like body
conditioning, bootcamps, core
strength classes and, for the
more adventurous, dance-
themed classes like Zumba.
These classes will deliver a
similar physiological effect in
terms of cardiovascular fitness
compared to a session on the
stationary bike or stepper, just
in a fun-filled and engaging
environment.
Plan some
‘gymtainment’
Engaging your brain with
some ‘gymtainment’ while
you pedal away can help pass
the time to get that steady-
state cardio session done.
At the most basic level, this
could include watching the
screen in the console of your
treadmill or stationary bicycle.
Some gyms take it a step further
with live music, DJs and other
forms of live entertainment
during peak times.
You can also take your iPad
along, pre-loaded with your
favourite series or movie, or you
can read your latest e-book or
favourite magazine in digital
format on your tablet.
Or why not use the time
to learn a different language
or stay informed or
entertained by downloading
your favourite podcast onto
your smartphone? If your gym
has free Wi-Fi there are also a
growing number of streaming
content options available, from
movies and series to music.
There is absolutely no reason
why you can’t tune out during
lower intensity cardio as there
is no evidence to suggest that
this has less of an effect on your
heart rate or other physiological
responses while you train.
It is, however, important to
concentrate on your activity
during higher intensity work,
particularly when running on
the treadmill, to reduce the
likelihood of injury.
 S in fu lly
D e lic io u
HIGH GLUTEN
30
IN FIBR
E
FREE %
PROTEI
N
REAL CO ZERO
COA SUGAR
ADDED

*
20 % 8IMPA,8CT g
†
SOURCE OF
FIBRE REAL COCOA
PROTEIN CARBS

HIGH PROTEIN GOODNESS

@mysmartsuperfoods @mysmartsuperfoods mysmartfoods.co.za
*CHOCOLATE BAR FLAVOUR
Supplement
Smartly
How to structure an intelligent supplement plan around
your workouts that will ensure the best results.
Smart supplement plans
have evolved beyond the
traditional post-workout
whey shake. Today,
book ending your session
with effective products
while sipping on a super
solution during training has
emerged as the new way to
THE PRE-
WORKOUT
Primed for performance
While pre-workout
supplements are more
commonly associated
with a potent energy
burst from caffeine
or other stimulants
to elevate workout
performance, they also
contain various other
beneficial ingredients.
These include
carbohydrates,
amino acids or
partially-digested
proteins, which are
easily digested without
causing digestive
system distress and
are rapidly absorbed
to provide energy and
limit muscle breakdown
during exercise.
Why you
should care:
Studies show that the
natural increase in blood
flow during exercise
helps to shuttle amino
acids and glycogen
to working muscles,
which helps to limit
58 DECEMBER - FEBRUARY 2020 | www.fitnessmag.co.za
achieve the best results. muscle repair and recovery.
This approach, generally The ideal products for
referred to as a peri- a sound peri-workout
workout (the prefix supplement plan fall into
peri- means ‘around’) three main categories
supplement plan, is a – pre-, intra- and post-
scientifically-validated workout supplements.
strategy that can limit
muscle damage and boost
muscle damage and the
resultant inflammation.
Most pre-workout
supplements also aim
to amplify this process
with substances called
vasodilators.
These generally
include the amino
acid L-arginine or its
derivative AAKG, which
the body converts into
nitric oxide (NO) to
dilate blood vessels
even further. This
Ideal pre-workout products:
helps to improve the
Pre-workout formulations that
delivery of nutrients
and compounds contain any combination of the
included in pre-workout following ingredients:
supplements, in
addition to more blood NO boosters
and oxygen to working Caffeine or other stimulants
muscles. Branched Chain Amino Acids (BCAA) and/
Providing a steady or Essential Amino Acids (EAA)
supply of amino acids Beta-hydroxy-beta-methylbutyrate (HMB)
in the blood prior to L-glutamine
exercise in this way L-carnitine
also helps to kickstart
the muscle-building
(anabolic) process
sooner, before the
session has even ended.
 SPARE AND
PRESERVE
MUSCLE

THE INTRA- THE POST-

WORKOUT WORKOUT
Fuel your workout Boost recovery
Research also shows that sipping on Optimal post-workout amino acids to muscles
CVCUV[ƂVHQTRWTRQUGKPVTCYQTMQWV products remain a as each source digests
drink during your session can further mainstay in every at different rates. This
enhance recovery and boost your comprehensive plan. ensures amino acids
gains. Whey is still the ideal continue to trickle into
choice because it is rapidly the bloodstream to ‘feed’
9KVJCDGPGƂEKCNFQUGQHGPGTI[ Ideal intra- digested to provide tired recovering muscles well
boosting compounds surging through
your veins from your pre-workout,
workout and damaged muscles with into your recovery phase.
the nutrients they need to Depending on your
a good intra-workout will generally products: be rebuilt, stronger and preferred type of training
aim to deliver readily available fuel better than before your and your goals, a post-
to working muscles to sustain your Intra-workout session started. workout supplement
intensity by restocking glycogen formulations A growing selection could also contain a
stores. of plant-based powders carbohydrate source
that contain any
now offers consumers to replenish depleted
Why you should care: combination of an alternative to energy (glycogen) stores
These product formulations also the following animal protein-based within the muscle itself.
contain amino acids – usually free-form ingredients: supplements, but These products are ideal
or peptide-form amino acids because without compromising for anyone who needs to
your body can use these forms almost BCAAs and/or on bioavailability and perform at a subsequent
immediately – a steady supply of which EAAs a complete amino acid session or event, while
in your bloodstream limits muscle 8KVCTIQ YCZ[ RTQƂNGsCNNVJGJCNNOCTMU protein-only options are
breakdown. They may also provide other maize or other of a good post-workout better for those who want
DGPGƂEKCNKPITGFKGPVUVQDQQUVYQTMQWV high molecular- recovery shake. to improve their body
performance, like electrolytes. weight carbs composition.
When using both a pre-workout
*/%
and an intra-workout product, it is Electrolytes Something to
important to read the product labels. Citrulline malate think about: Ideal posst-
Creatine You may also want to
This will help you identify any crossover
*/$ consider the proteins workout
in ingredients, which could result in
double dosing if your intra-workout also
Taurine contained in your post- productss:
Beta-alanine workout shake. A protein
contains stimulants and NO boosters.
L-glutamine blend like soy, whey and Whey protein powders
As such, it pays to research the products
Caffeine or other casein, for example, can Plant protein powders
you plan to use, or stick to a simple
stimulants improve recovery after Protein blends
amino acid and carb blend for your intra- L-carnitine
workout supplement if you already use a training by providing a Protein-carb blends
comprehensive pre-workout. prolonged delivery of Creatine

XXXmUOFTTNBHDP[B 59
 fitness industry
how to make more
money in the health
and fitness industry
EARN
IT’S FAIR TO SAY THAT
MOST HEALTH AND
FITNESS PROFESSIONALS
GOT INTO THE INDUSTRY
BECAUSE THEY WANTED
TO PARTNER THEIR
PASSIONS WITH THEIR
PROFESSION. DOES THIS
MORE
SOUND FAMILIAR?
But many who take the leap to
RWTUWGVJGKTRCUUKQPƂPFVJCVVJG[
struggle. Perhaps your pricing
UVTWEVWTGUFQPoVCNKIPYKVJ[QWT
service offering?
Maybe you feel like you have
no more time to take on more
clients?;QWOC[CNUQHGGNNKMG[QWoTG
working a lot but not generating
UKIPKƂECPVTGXGPWGQTIGVECWIJVWR
KPVCUMUVJCVFQPoVIGPGTCVGKPEQOG
6JGKPEQPUKUVGPVKPEQOGCPF
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characterise personal training
businesses can be unnerving, but
[QWFQPoVFCTGKPETGCUG[QWTRTKEGU
DGECWUG[QWoTGCHTCKFQHNQUKPI
clients.
If this is characteristic of your
ƂVPGUUDWUKPGUUCPFKH[QWUGG
technology as a confusing barrier as
QRRQUGFVQCJGNRHWNCUUGVQTHGGN
NKMGVJGTGoUCEGKNKPIECRRKPI[QWT
KPEQOGRQVGPVKCNVJGP[QWoTGFQKPI
it wrong!
60 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B
The real issue
There are many entrepreneurs
in this industry who do
extraordinarily well. Your problem
is that you're taking the wrong
actions to increase your income.
You built a website because
you were told that you would get
clients as a result, but they aren't
coming in. You write your weekly
blog but it's not generating any
leads. You're posting on social
media every day but not enough
people are seeing it.
If that's the case, there's no need
to be dismayed. You're no doubt
great at what you do as a trainer
or coach, having invested so
much time and effort to become
a qualified expert in your field,
but chances are you didn't go
to business school. That means
marketing might be a foreign
concept to you or you were never
taught how to attract, convert
and keep clients.
How to make more by
working less
If all of your revenue comes from working with
someone in person, then you are a freelancer who
trades your time for money. There is no shame in
that, but you only have two options when it comes
to making more money:
1. Get more clients. The issue with this approach is that
you will eventually run out of available time and hit that
dreaded ceiling.
2. Get better clients. /…ˆÃ“i>˜Ãw˜`ˆ˜}Vˆi˜ÌÃ܅œ
will pay you more.
For example, if you have 20 clients a month who
each pay you R500 per hour, your monthly income
is R10,000.
If you raised your rate by R100 to R600 per hour,
you can actually lose 3 clients and still make more
money – 17 clients at R600/hour = R10,200.
If you raised your rates to R700/hour, you can lose
even more clients and still make more money – 15
clients at R700/hour = R10,500. That would also
free up five time slots in your schedule, which can
be used for additional clients at the higher rate or
as time to work on bigger projects. This is making
more by working less.
 This is where we start to create stories that we tell ourselves and
others about the market being oversaturated, competitors who
undercharge, the economy being rough, people not having disposable
income where you live and so on. But they are just that – stories.

Increasing
revenue by
increasing
offerings
There are, of course, other
premium, they feel really options to increase your
good about themselves. revenue. An obvious option is
That is an essential to increase the offerings you
component of consumer create for clients. This is about
behaviour. It makes him profit maximising. Once a
QT JGT RTQWF VJCV VJG[ client pays you once, they are
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EQWNF 9JGP + JKTG VJG pay you again. Here are a few
best business coach, I feel GZCORNGUVQEQPUKFGT
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The same applies when I
invest in the best camera 1. Immediate upsale:
gear. We wear our big A client purchased something
investments like a badge and you provide them with
of honour. Similarly, your an opportunity to upgrade
clients will like that they their service immediately at
KPXGUVGFOQTGKP[QW the purchase point. “You just
Why you should %JCTIKPICRTGOKWORTKEGFGOCPFUC UGEWTGF[QWTRCUUVQQWTCYGUQOG
command premium RTGOKWOKPXGUVOGPVHTQO[QWTENKGPVU9JGP+ GXGPVYQWNF[QWNKMGVQWRITCFG
pricing charge $2,000 for a photo shoot, those clients
UJQYWRDGVVGTRTGRCTGFOQTGGPICIGFCPF
to a VIP?” “Because
The reason you do not raise your rate is [QWRWTEJCUGF
because you either think your expertise or more willing to work than when I charge $500. two months of
the value of what you provide is not worth Your clients will respond the same way. personal training
it or that it is worth it but no one is willing %QPUKFGTJQY[QWTGCEVQTGPICIGYKVJ UGUUKQPU+oFNKMG
to pay for it. something or someone when it is free, versus to offer you a
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VJCVYGVGNNQWTUGNXGUCPFQVJGTUCDQWVVJG more. So, ask yourself; how do I want my FKUEQWPVGFTCVGq
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RGQRNGPQVJCXKPIFKURQUCDNGKPEQOGYJGTG R1,250/hour clients? 2. Delayed upsale:
[QWNKXGCPFUQQP But they are just that – A client who completes a
stories. Proof is in the pricing program with you is the perfect
#VVJKURQKPVKVoUKORQTVCPVVQCFFTGUUVJG Lastly, it is far easier to hit your income goals candidate to graduate to a new,
EQTGKUUWG;QWoTGPQVCEVWCNN[UGNNKPI[QWT in big chunks rather than in small bits. Having more advanced course. For
VKOG[QWTMPQYNGFIG[QWTGZRGTVKUG[QWT fewer clients who each pay higher prices GZCORNG[QWEQWNFFQCFC[
TGRWVCVKQP[QWTGFWECVKQPQT[QWTETGFGPVKCNU means you have to sell less, which frees up EJCNNGPIGCVCNQYKPXGUVOGPVCPF
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that is all clients truly care about. +TGEGPVN[EJCNNGPIGFQPGQHO[EQCEJKPI YJQEQORNGVGFKV
This means that the value of the outcome ENKGPVUVQFQWDNGJGTTCVGU5JGJCFCNNVJG KPVQ[QWTVJTGG
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or service. As such, the question really is, why then beat her entire 2018 income in only three investment.
should you not charge more? months of 2019.
When a consumer buys the best, at a

XXXmUOFTTNBHDP[B 61
3. High ticket sale: Understand the customer journey
This is your premium offering. It
could be your elite coaching or a full-year
service package. These sales are the big There are two big mistakes we tend to make in sales. The first is never asking for
leaps to hit your financial goals. the sale and the second is asking for the sale too early.
It’s like dating. Imagine going on date after date without ever mentioning or asking for
a commitment. It might not work, just like asking for marriage on the first date might end
4. Bundle offerings: badly. However, that is what many fitness professionals do in their sales. As such, there are
Grouping together services or important steps that we must consider.
products for increased transaction
amounts. “This week only, you can get
my three-month program plus I’ll give
you my full series of digital downloads.” Step 1: Step 2: Step 3:
Sounds good, right?
Awareness Provide Build a
5. Recurring
The goal is to attract value subscriber
eyeballs to your business
billing:
This is where you use base
because people need to blogs, podcasts, videos, This is the first exchange
This can be big know that you exist. The free opt-ins and other you have with a potential
for business owners bulk of your marketing, lead magnets to give client, once they’ve
in the health and social media and earned something of value to provided you with
fitness sector. Find media should aim to those who have become their e-mail address in
opportunities to create reach new people. This is aware of you. The goal exchange for the value
recurring billings wherever why getting published is to get them to click you are offering to them.
you can, like monthly membership or featured in the media somewhere, like going
programs for your services or can be so important to your website from
subscriptions to monthly meal plans. because it can vastly your social media profile.
This recurring income is important grow your awareness. The value you provide
because it separates you from always should be entirely free,
having to trade time for money. You are with no expectation.
paid whether the product or service is Giving without expecting
used or not – although you want to keep anything in return builds
them using it, of course. trust and rapport with
your audience.
6. Down-sale:
This is when a client turns down your
main offering so you can push them
down to a smaller-ticket item you offer.

To create these offers, look at both

your current pricing structure and
opportunities to increase your portfolio
or product or service offerings. It is
important to find new additions that
complement your current vertical
industry versus branching out too far Step 6:
and spreading yourself too thin. Nurture
Step 4:
The cross sales need to make sense, Lastly, you have to
not only for you but also for your current Step 5: nurture the relationship
clients. This is not about creating new
products and services for an entirely
Convert Ascend you have with all

new group of clients you do not yet

those leads
This is your first attempt
have.
to specifically ask for
Earlier this year I assisted one of
the sale. If they bite, it
my coaching clients in setting up a
shows, without question,
30-day challenge that she would
that they are interested
then use to up-sell participants into
in investing in you. The
her main 12-week coaching platform.
conversion could be a low
The challenges did so well she ended
ticket sale like a 30-day
up selling them out each month and
challenge, an e-book
was then able to up-sell those who
or a small product, or
completed them into her full program
you could sell your main
as part of their graduation.
offering.
Once the sale is banked, your clients to create
your goal with the client evangelism for you and
(outside of providing your offering. This can
amazing service) is to be provided to you in
the form of testimonials,
move them up the ladder
promotions, affiliates,
of offerings to your higher
unsolicited shares and
ticket items. A client could
more. You should not
ascend from a low ticket
be shy about requesting
e-book to a challenge and
these from your clients
then to a main coaching
and could potentially
service and, finally, to your
reward those who
high ticket item like your
provide it.
elite programs.

62 DECEMBER - FEBRUARY 2020 | www.fitnessmag.co.za

 Approach your marketing
strategy the right way
A better way to sequences are created to go
run online adverts out once someone opts in or
subscribes to your e-mail list, most
Running paid ads through social
often in exchange for a free gift
media channels for the services
such as an e-book, video, digital
or products you sell will likely cost
download or the like.
you quite a bit before you start to
see a return on your investment,
Try using the following three-part Engineer your strategy
e-mail sequence formula in your It is vital that you look at your numbers because
whereas running lead generation
marketing: you can only improve what you measure. First
or awareness ads can exponentially
Email 1: Provide the gift. Thank determine where you are today – be specific.
decrease your cost per click.
the individual for signing up and Determine what you earn per month, per week and
Instead of running ads promoting
spell out what they can expect from per hour. Next, forecast where you want to be and by
your service that viewers have to
you in future as a subscriber. when. Where do you want to be at the end of the fiscal
purchase and are, therefore, more
Email 2: Provide a bonus gift that year? Where do you want to be at the end of each
likely to ignore, rather run ads for a
they were not expecting as your quarter?
free product or a contest that you
personal way of thanking them for
are hosting. That is far more likely
joining your list. Use these figures to work out what your hourly rate
to generate clicks as the audience
Email 3: Pitch your offer, whether should be, determine how many hours a week you
will be far more receptive.
it’s your core service or your low want to work and multiply that by 52 weeks in a year.
ticket item, to get them to take Then take the amount of money you would like to earn
This is how you get more unique
action. in a year and divide that by the total number of hours
views to generate and promote
After this sequence you can you expect to work. That is your new hourly rate.
awareness, which potentially leads
then move the subscribers to your
to opt-ins for free content to
master e-mail list. For example, if you want to make R500,000 a year and
build a database of possible new
work 40 hours a week, with a two-week vacation:
clients. Once you have a person’s
e-mail address, you can run a Additional 40 hours/week x 50 weeks = 2,000 billable hours per
three-to-five part auto responder ideas to feed year
R500,000 / 2,000 = R250/hour
e-mail sequence, with the latter
e-mails pitching the actual product
your funnel
Consider some of the following Realise that billable hours are hours where you are
or service you are trying to sell. concepts to increase the number actually billing or earning. Administrative work and
And if you have the Facebook of prospects you have that you can marketing work do not really count as billable hours
Pixel installed on your website, pitch your services or products to: because there is no direct return on the time.
you can then run highly
targeted ads to only those Free gifts on your Take your numbers and benchmark where you want to
who visited your website website provided in be at every month. Get as granular and specific as you
and downloaded your exchange for an e-mail can. Then list all the services or products you sell and
free gift or lead magnet address. their prices. Determine how many of each you need to
to take the next step for Monthly or quarterly sell per month or per week to reach your goal. After
your paid offerings. This challenges that are low
LEAD that, determine if you can add any new products or
approach will limit the ticket items to get people
MAGNET: services to help you reach your goals faster or more
paid ads you target to a to sign up.
Offering efficiently.
cold audience and will Outbound PR and
something for
better target your spend media pitches to
free, to build Now you have a benchmarked plan to move forward
for awareness and value. magazines, podcasts and
up a database with to increase your earnings as a health and fitness
of highly TV for exposure. professional. This plan will dictate all your actions in
Create an auto interested Giveaway contests to marketing, promotion, advertising and sales going
responder customers. grow your social media forward.
e-mail Like giving following.
Incentivised referrals so
sequence that away a free
your evangelists promote For more information on growing your career
converts workout or
free meal plan you and your work. in fitness – check out fitposiumplus.com for new
Auto responder e-mail training every month!

James Patrick is an award-winning and internationally published photographer who has photographed more than 500 magazine cov-
ers. He has also worked as a business coach, writer, marketer and public speaker. James is the bestselling author of Fit Business Guide:
The Workout Plan for Your Brand, which is available on Amazon, and is the founder of the annual FITposium conference and the
FITposiumPLUS.com online membership portal. Details about his conference can be found at FITposium.com and his photo work can
be seen at JamesPatrick.com or on Instagram Ijpatrickphoto

www.fitnessmag.co.za 63
 3 SIMPLE
TOOLS
FOR AN
EFFECTIVE
FULL-BODY
ROUTINE

Koya Michelle’s

AND 'BELL
PERFORMED BY Koya Michelle
WORKOUT IMAGES BY James Patrick
 Her athletic career
began early in life and
includes years spent
playing softball and
cheerleading. Her
passion and interest
KPJGCNVJCPFƂVPGUU
continued during her
time at college, which
is when she started
spending more time in
the gym.
It was here where she
Train like Koya
IFBB Bikini Pro, fitness model and NASM-certified online personal trainer Koya
Michelle knows how to get in shape. Whether she’s prepping for a show or
helping clients achieve their goals, Koya’s experience and expertise always
deliver results.
KOYA IS “In today’s fast-paced world, women
COMMITTED TO are busy, so not everyone has the time
to work one-on-one with a trainer.
HELPING HER Others don’t feel comfortable going
CLIENTS ACHIEVE to a gym, which is why I use digital
technology to connect and to develop
THEIR FITNESS relationships and communities that

found her passion for

GOALS SAFELY work through my online training
service.”
transforming bodies and AND EFFICIENTLY, The individualised programs she creates,

strengthening minds, AND BELIEVES like this upper-body, lower-body split

routine exclusively for fitness readers, are a
which she eventually IN A LIFE OF mixture of cardio, strength and recovery.
turned into a profession BALANCE, PERFECT “Depending on the person, a workout

as a personal and online IMPERFECTION, plan could be designed to increase lean

muscle or strength, to decrease body
trainer. This also gives VITALITY, HEALTH fat, or to prepare for a competition,”
her the opportunity to AND FITNESS. explains Koya.
A key element in her approach is More importantly, you can perform this
connect with and help
h creating short but effective workouts type of workout at the gym or at home
others, which is what
w that everyone can do, whether you’re a with a few simple but versatile pieces of
busy mom or career woman. equipment.
ultimately drives her.

“Depending on
EXER
RCISE SETS REPS the person a
Bosu b all side and skater lunge complex 4 12 per leg workout plan
could be
Loop re
esistance band kettlebell squat 3 15
designed to
Side-lying clam shells with band 3 15 per side increase lean
Supine glute band pull aparts 3 15
muscle or
strength to de-
ng band kickbacks
Standin 3 15 per leg crease body fat
Bosu b all jump squats 4 10 or to prepare for
a competition.”

XXXmUOFTTNBHDP[B 65
 Koya’s lower-body routine

THEWORKOUT

1. Bosu ball side and

skater lunge complex
Place the Bosu ball dome Immediately step off the
side up on the ground. Bosu and move your right
Stand alongside it with leg back, behind and
your right foot on top of across to lower yourself
the dome. The Move: (B) into a skater lunge. Push
Drop into a side lunge by your weight through your
bending your right knee left foot to rise back up
and pushing your glutes and bring your trailing
back and down. Keep right leg forward and
your left leg straight. back onto the Bosu.
Push through your right Repeat the movement
leg to extend your knee sequence for the required
and hip to return to the reps before switching
extended position. (C) sides.

2. Loop resistance band

kettlebell squat
Stand upright holding a kettlebell with
both hands in front of you, with a looped
band positioned just above your knees.
Position your feet hip-width apart, placing
tension on the band. The Move: Engage
your core and bend your knees slightly. (B)
*KPIGCVVJGJKRUƃGZ[QWTMPGGUCPFFTQR
[QWTINWVGUFQYPVQYCTFUVJGƃQQT2WUJ
your knees out as your descend to track
your toes. Return to the upright position by
extending your hips and knees.
FORM TIP:
Resist the band to ensure your
knees don’t collapse inwards.

66 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B

 3. Side-lying clam shells with band
Lie on a mat on your side, with a band
The Bosu FORM TIP: Keep
around your legs above the knees and your
benefits your top foot
in contact with
head resting comfortably. Keep your legs
bent, with your heels together and knees
When it comes to
the bottom foot aligned and stacked. The Move: Engage
developing strength, and ensure your the glute muscles of your upper leg and
balance and stability, be hips don’t roll
backwards. lift and rotate your knee, keeping your
it for rehab, strength or hips stable as you do so (B). Perform the
a better body, the Bosu required reps on one side before swapping
ball is an extremely over.
effective piece of
equipment. It consists
of an inflated rubber
hemisphere or dome
attached to a rigid
plastic platform and is
used for balance training
or unstable surface
training. With the dome
side up, the Bosu ball
provides an unstable
surface while the device
remains stable. When
the Bosu is flipped
over (dome side down)
it becomes a highly
unstable tool that is used
for a wide variety of WHAT IT WORKS: The clam shell exercise targets and strengthens the gluteus medius –
exercises. the muscle on the outer edge of your hip responsible for stabilising your pelvis.

4. Supine glute
band pull aparts
Lie on your back with a band around your ankles.
The Move: Engage your core by contracting your
abs and pulling your belly button in towards your
URKPGCU[QWNKHVDQVJNGIUQHHVJGƃQQT-GGRVJGO
elevated and hip-width apart. From this position,
simultaneously push both legs out to the side by
activating your glutes.

Form tip: Engage your core - pull your

belly button in and flatten your back to
the floor - to keep your legs elevated.

XXXmUOFTTNBHDP[B 67
 6. Bosu Stand on top of the Bosu’s dome with your feet
ball positioned hip-width apart and a slight bend in your

jump knees. The Move: Squat down and explode upward,

jump up as you reach full hip extension. Land back
squats into a semi-squat position and repeat the movement
for the required reps.

5. Standing band
kickbacks
Place the band around your legs
above your knees. Stand comfortably
with your feet shoulder-width apart,
with tension on the band. Place your
hands on your hips or out in front of
you for balance. The Move: Lift your
right leg off the ground and stabilise
your body by engaging your core.
Kick your right leg back behind you
by squeezing your glute. Return your
right foot to the starting position while
maintaining tension on the band.
Repeat for the required reps before
switching legs.

68 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B

 Koya’s upper-body routine

THE WORKOUT
EXERCISE SETS REPS
Standing dumbbell shoulder press 4 12

Standing dumbbell 90-degree lateral raises 3 15

Standing dumbbell shoulder front raises 3 15

Band pull aparts 4 25

Kettlebell upright row 3 15

1. Standing dumbbell
shoulder press
Stand holding a dumbbell in each hand at shoulder
height. Bend your knees slightly and engage your core.
The Move: Press the dumbbells overhead. Touch them
VQIGVJGTCVVJGVQRRCWUGDTKGƃ[CPFVJGPNQYGTVJG
weights under control back to the starting position.

WE
loved
THIS

IMQ[COKEJGNNGAƂV
F Koya Michelle, IFBB Bikini Pro
T koya_michelle
WMQ[COKEJGNNGƂVPGUUEQO

XXXmUOFTTNBHDP[B 69
 2. Standing dumbbell
90-degree lateral
raises
Stand upright holding dumbbells in 3. Standing dumbbell
both hands, with a slight bend in your
knees and your core engaged. The
shoulder front raises
Move: Bend your elbows and curl the
Stand upright with a slight bend in your
dumbbells up until your arms form a
knees holding a dumbbell in either hand.
90-degree angle. Maintain this arm
The Move: Position the dumbbells at your
position as you raise the dumbbells
sides with a slight bend in your elbows and
to the side, until your elbows are at
your palms facing your thighs. Raise one
shoulder height. Lower the weights
dumbbell forward and up until your upper
down under control and repeat for the
arm is above horizontal. Lower the dumbbell
required reps.
back down to the starting position under
control and repeat with the other arm.
Continue in an alternating fashion.

70 DECEMBER - FEBRUARY 2020 | www.fitnessmag.co.za

 4. Band pull aparts
Stand upright holding a band in front of
FORM TIP: you at around chest height. Position your
S ulder blades
together
g at the peak of the hands shoulder-width apart with your arms
contraction. extended. The Move: Pull the band apart.
Return your hands to the starting position
under control and repeat for the required
reps.

5. Kettlebell
upright row
Stand upright holding a kettlebell with an
overhand grip. Keep your feet together
and a slight bend in your knees. The
Move: Pull the kettlebell up, leading with
your elbows. Keep the weight close to your
torso. Lift the the weight until it reaches
upper chest level, driving your elbows up
as high as possible. Return the kettlebell
under control to the starting position and
repeat.

FORM TIP:
Keep your
chest high
and your
head and
neck in
a neutral
position
with your
gaze cast
forward.

XXXmUOFTTNBHDP[B 71
 We track Mapule’s rise from
the township to one of SA’s
most influential fitness
personalities
What makes a
#strongwoman? Resolve?
Resilience? Commitment?
Passion? Humility?
%QPƂFGPEG!2GTUGXGTCPEG!

It’s all of the above and

more. Mapule Ndhlovu, or
as her more than 25,000
Instagram followers
know her, QueenFitnass,
embodies all of these
characteristics.

She’s a #strongwoman who used

the hardships she faced to fuel
…iÀwÀi̜ÃÕVVii`ˆ˜̅iw̘iÃÃ
industry, rather than remain
oppressed by her circumstances.
Today she’s a successful and
ÜÕ}…̇>vÌiÀw̘iÃëÀœviÃȜ˜>
working at Virgin Active’s
y>}ň«ƂˆVi>˜i
>ÃÈV

œiV̈œ˜
ÕL}ޓˆ˜->˜`̜˜°
She’s also an accomplished
VœÛiÀ>˜`w̘iÃÓœ`i]>
«ÀœˆwVÜVˆ>“i`ˆ>wÌyÕi˜ViÀ
and an ambassador for iconic
}œL>ëœÀÌÃ>˜`w̘iÃÃLÀ>˜`
Adidas.

“Throughout my journey, I’ve

learnt that there is more to
w̘iÃÃ̅>˜ÕÃÌ…œÜޜՏœœŽ°
Fitness can condition the mind
as much as it conditions the
body, which will make you more
Àiȏˆi˜Ìˆ˜ˆvi°/…iVœ˜w`i˜Vi
you build from your time spent
training will spill over into every
aspect of your life. It truly is the
best investment you’ll ever make
in yourself,” believes Mapule.

#STRONGWOMEN
Inspiring stories of success from everyday strong women
 The QueenFitnass #STRONGWOMEN
training style:
A lot of complex, functional
exercises and strength
training. “It’s always high
intensity! I don’t follow a
traditional workout split. I
go with how I feel and which
muscle groups I feel like
targeting more on the day.”

CATCH HER WORKOUTS ON INSTA

Mapule Ndhlovu Someone suggested that she had never considered health and
@queenfitnass LQKP VJG NQECN I[O #VƂTUV8WPIC\K ƂVPGUUCUCRQUUKDNGECTGGTDGECWUG
Alexandra Gym, which is located she had no frame of reference. “I
LOOKING FOR TRACTION in a disused school building in had never seen that someone
Mapule’s start in life was
anything but easy. She was born
the township, offered Mapule a
sanctuary where she could escape
could be successful by pursuing
an activity they were passionate her smile is
in Alexandra, but her mom moved the harsh realities of her life.
her around between her aunt and It’s also where the seeds for
about.”
1PEGSWCNKƂGF/CRWNG
infectious
grandmother when things got her now blossoming career were immediately landed a job at the
tough in the township. That meant planted. “I wholeheartedly I[OCV+(2oU$T[CPUVQPQHƂEGUCPF
Mapule attended several schools in believed that there was a place in after she gained some experience, Despite the lack of support,
various towns like Brits, Thembisa, the world meant for me – that there UJGOQXGFVQ8KTIKP#EVKXG Mapule’s bubbly personality and
Soweto and Thokoza. was something bigger and better Broadacres for two years. go-getter attitude shone through
p+ MPGY + YQWNF PGXGT DG CTQWPF in store. And once I found my in the interview and she was the
long enough to prove myself, so RCUUKQP HQT JGCNVJ CPFƂVPGUUVJCV CONSTANT PROGRESS ƂTUVRGTUQPJKTGFD[VJGPGYENWDoU
+ PGXGT FGXGNQRGF CP[ KPVGTGUV KP feeling grew stronger every day.” However, that sense that manager.
RNC[KPI URQTV QT DGKPI CEVKXGq something bigger awaited her “He said after the interview that
After Mapule left school with a ON THE PATH TO SUCCESS soon took over and she pushed my smile was infectious and that his
university exemption, she applied Mapule would run to the on to take the next big step in her clients needed to see it. I took that
to study chemical engineering and I[O VTCKP CPF TWP DCEMƂXG career. to heart and it’s something I’m still
was accepted, but didn’t have the days a week. Her passion and p+CRRNKGFHQTCƂVPGUUKPUVTWEVQT mindful of today.”
money to pay the registration fee, commitment to exercise was clearly RQUKVKQPCV8KTIKP#EVKXGoU#NKEG
YJKEJ NGHV JGT KP C FKHƂEWNV UKVWCVKQP GXKFGPV VQ 8WPIC\K VJGI[OoU Lane Classic Collection Club. EMPOWERMENT THROUGH
“I had no direction in life and few owner. Not only is it one of the most EDUCATION
job prospects. I found some work “He saw a spark in me and prestigious gyms, but it’s also close Mapule spent two years
as a waitress, a receptionist and believed I had potential. So when to home.” YQTMKPIJGTDWVVQHHCUCƂVPGUU
at a construction company, but Peter from the Institute of Fitness 9JKNG/CRWNGYCUEQPƂFGPV instructor to prove herself. She
nothing stuck.” Professionals (IFP) came to the gym in her decision, there were many also wanted to rise up the ranks
Feeling despondent and one day to donate equipment and doubters in her life who felt she and was determined to become
depressed at her lack of VTCKPKPI IGCT 8WPIC\KOCFGUWTG was overreaching. CSWCNKƂGFRGTUQPCNƂVPGUU
QRRQTVWPKVKGU CPF HWNƂNOGPV we met.” “When these people heard trainer (PFT).
Mapule found an outlet for her Mapule’s charm and passion, about my decision, they didn’t But she lacked the funds needed
pent-up emotions – exercise. expressed through her engaging, support me. They thought I to pay for the course, so she saved
seemingly ceaseless smile and YQWNFPoV ƂV VJG OQWNF DGECWUG + as much as she could every month.
TRAINING FOR GREATNESS
“I started running, which gave
me the headspace to clear my
mind and, importantly, vent some
of my emotions. I found exercise
to be cathartic and still do. The
more I did it, the more I liked it.”
her vibrant energy, immediately
won over Peter, as it does with just
about everyone she meets for the
ƂTUV VKOG

my
“After our brief encounter, IFP
unexpectedly
enrolment
offered to sponsor
in an Exercise
#U /CRWNGoU ƂVPGUU KORTQXGF UJG Science course. I didn’t know it at
didn’t wear make-up and didn’t
come from the same background so I would wake up at 3am and
as the gym’s clientele.”

“ I aim to make every workout

fun and rewarding. I look at each
“
“That left very little for transport,

run to the gym to open it by 4am.

client as an individual and see how I can make

looked to broaden her horizons, the time, but this was the major
their training enjoyable so that they want to come
especially as the roads in Alex were turning point in my life.”
dangerous. Before she met Peter, Mapule back the next day and work even harder.

Images courtecy of Dis-Chem Living Fit YYYNKXKPIƂVEQ\C

XXXmUOFTTNBHDP[B 73
 “I had never used social media and had no idea
about what content I should create. I simply started
People kept telling me e
posting what I felt was natural.”
it was unsafe, but they
didn’t offer me a viablee
alternative. So I kept it
to myself and kept doing
it.” methods, Mapule’s
Mapule eventually ETC\[ YQTMQWVU
saved up enough to pay soon caught the
for a PFT course. After CVVVGPVKQPQHƂVPGUU
graduating, she applie ed fans on social media,
to become a personal ny
y of whom were
trainer at Alice Lane, but didn’t
IGVVJGRQUKVKQPCVVJGƂTUVVKOG Mapule’s bored and weary of the

of asking. approach to UCOG QNF I[OUGNƂGUCPF

“I was offered a position as a training: #WorkoutWednesday

snaps.
club manager at a smaller gym, “I aim to make
but I was determined to realise every workout fun “My friends said people
my ultimate goal – to become and rewarding. I YQWNFƂPFO[YQTMQWVUVQQ
CVTCKPGTCV8KTIKP#EVKXGoUOQUV
look at each client FKHƂEWNVCPFYQWNFPoVHQNNQY EXPANDING THE QUEENDOM
prestigious gym. I applied a them, but I wanted to be
second time six months later and as an individual Mapule has also had opportunities to travel
different. I didn’t want to by nurturing and growing her social media
ƂPCNN[IQVVJGLQDq9KVJVJCV and see how I can simply add another stream channels, including a trip to Bangkok to
/CRWNGDGECOGVJGƂTUVCPF make their training of normal posed content. run a marathon and promote the region as
only black female trainer at the enjoyable so that That’s just not me.” a destination for active holiday seekers on
Sandton gym.
they want to come She stuck with her behalf of the Bangkok Tourism Authority.
back the next day approach and people She’s also completed Warrior Races and run
NEW DOORS OPEN responded positively. “I
and work even the iconic Two Oceans half marathon in Cape
#UJGTKPFWUVT[RTQƂNGCPF kept it real, with real Town.
network grew, Mapule started harder.” sweat and real effort. p+NQXGEQODKPKPIO[RCUUKQPHQTƂVPGUU
VQOQXGYKVJKPVJGNQECNƂVPGUU The content wasn’t posed with my curiosity for the world. Through my
industry’s social circles. A chance or sanitised in any way because no one really VTCXGNU+oXGTGCNKUGFVJCVƂVPGUUKUCWPKXGTUCN
GPEQWPVGTCVCƂVPGUUGXGPVYKVJCEVTGUU looks sexy when they train, and language because everyone
CPFKPƃWGPEGT#OCPFCFW2QPVYJQJCF this realism resonated with many knows what it means to be
recently appeared on a women’s magazine people out there.” TRY THIS ƂVq
cover, sparked Mapule’s transition into the
UQEKCNOGFKCYQTNF6JGOCIC\KPGoUƂVPGUU
Her approach also resonated
with the magazine’s readers Mapule’s This realisation has helped
to shape Mapule’s future
talent search competition offered Mapule
as she ended up winning the bodyweight, ambitions. “The next
an opportunity to take her career to the next
level, which she jumped at. She found some
competition. “That opened up anywhere, evolution in my career will
help to produce her multimedia entry and
so many opportunities for me.
#VƂTUV+LWUVYCPVGFVQDGQP
anytime KPENWFGINQDCNƂVPGUUGXGPVU
I love the direct engagement
set up a few social media accounts to start
the cover by myself, but I soon workout: these platforms offer, which is
building her online persona.
realised that the universe of something you can’t replicate
“I had never used social media and had no
idea about what content I should create. I
opportunities that now lay at my Push-ups with on social media. I want to
feet was so much greater.” mountain DGEQOGCINQDCNƂVPGUU
simply started posting what I felt was a natural
Mapule has leveraged the brand, representing South
CPFVTWGTGƃGEVKQPQHO[NKHGUV[NGCPFO[
platform to build a formidable
climbers Africa and my unique brand
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personal brand with various QHƂVPGUUCVGXGPVUCTQWPFVJG
That’s when QueenFitnass was born.
Mapule explains that her now famous IG brand associations and a vast Step-ups with world.”
professional and social network. It’s a life that stands in
handle was born from a combination of her reverse lunges stark contrast to her days
name, which means ‘rain queen’, her passion “I got involved in experiential
ƂVPGUUGXGPVUCPFYGPVHQT spent running through the
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gets me the most compliments,” she says, media interviews. I worked with Burpees with township, but it’s something
laughingly. Adidas, which is a relationship push-ups and Mapule for and
has worked hard
is richly deserved
*GTRTQƂNGJCUUKPEGGZRNQFGFDWVVJCV that continues to grow, and jump squats
I now also represent Shield reward for her unwavering
growth was totally organic. “I simply tried
CPF8KTIKP#EVKXGCUCDTCPF HQEWUCPFRCUUKQPHQTƂVPGUU
to post something every day that I believed
added value to my community of followers.” ambassador. I got more Skipping or high And it’s this resolute resolve
than I ever wanted from the to constantly achieve ever
knees more ambitious goals that
QUEENFITNASS FLAVA competition and I’m eternally
makes her the quintessential
As someone who has never really grateful for that.”
#strongwoman.
conformed to conventional training

74 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B

 Trifocus Fitness Academy is South Africa’s leader in Sports and Fitness Education,
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advertorial
MOVE
Improve your
MORE
child’s health
WeBoaunce
In this digital age, the scales are
tipping towards more screen time
and less physical activity, for adults
and kids alike.
A recent study published in JAMA
Pediatrics found that only 1 in 20 US
children and teens get the amount
of sleep, exercise and screen time
that doctors recommend for optimal
health.
Lisa and Justine Experts agree that children should
get at least one hour of moderate to
vigorous physical activity each day
and limit screen time to less than two
Get your hours, yet this is seldom the case.
In South Africa, at least half of
South African children are not active
kids active enough, getting less than 20 minutes
of exercise per day, and the number
with of overweight and obese children and
teens continues to rise.
WeBounce MAKE EXERCISE FUN
FOR KIDS
One way to stop this downward
spiral is to introduce fun, healthy
activities for families. “While little
children are naturally active and
love to move around, it becomes a
76 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B
challenge for older kids from age
5 to get enough daily activity,”
UC[U YGNNPGUU CPF ƂVPGUU GZRGTV .KUC
Raleigh.
“The key is to offer plenty of
opportunities for active play and I
believe rebounding is a fun activity
that ticks all these boxes.”
According to a study published
in Medicine & Science in Sports &
Exercise, if children feel pressured
to exercise, they’re less likely to be
physically active. Researchers looked
at kids between grades 5 and 6 and
found that those who chose an activity
and felt more in control of the type of
exercise they were doing, were more
inclined to exercise daily.
So, when it comes to getting off
the couch, fun activities should take
centre stage for children, which is
exactly what rebounding is all about.
“You can’t help but smile when you
bounce and often don’t realise you’re
exercising, which is where the beauty
QHTGDQWPFKPINKGUqUC[U.KUCp;QWoTG
ICKPKPICNNVJGUGJGCNVJDGPGƂVUYJKNG
having fun, with zero pressure to
perform.”
The benefits of WeBounce for kids:
IT’S TIME EFFICIENT
Scientific studies conducted by NASA
prove that just 10 minutes on the
rebounder has the same benefits for the
body as jogging for 33 minutes, but with
less impact on the joints. This is ideal for kids
who typically have shorter attention spans.
IT OFFERS CARDIO AND
STRENGTH BENEFITS
Rebounding is both a cardiovascular
and weight-bearing exercise as you’re
working against the force of gravity.
Rebounding also burns a ton of excess
energy (calories), which helps to prevent
childhood obesity.
IT BUILDS A
STRONG CORE
Bouncing is one of the best exercises
to stabilise the core muscles as it also
improves balance and coordination. This
is critical for children in and out of the
classroom, as a strong core allows children
to sit for longer at a desk.
IT’S A FULL
BODY EXERCISE
A single jump on a rebounder recruits
all the large, major muscle groups
including the glutes, quads, core and back
muscles.
IT’S VERSATILE
Kids can bounce indoors or outside,
anywhere and at any time. There is no
need to sit for hours on the couch on a
rainy day.
REBOUNDING PROVIDES
VESTIBULAR STIMULATION
The vestibular system is centred in
the inner ear and it ‘talks’ directly to
the brain via a key neural pathway.
It controls the sense of movement and
balance and plays an important role in child
development.
REBOUNDING ENGAGES ALL
THE SENSES
When a child jumps, there’s an
abundance of brain activity as bouncing
aids the development of visual and
auditory motor skills.
Trampolines also help to develop good
body awareness, as children learn about
how their different body parts move, as
well as where they are in space and what
direction they’re moving in. This can help
Introducing WeBounce
The concept of structured
rebounding classes for kids was
first implemented in South Africa
by rebounding experts and owners
of ReboundSA, Keith and Justine
McFarlane.
“Keith and I discovered rebounding
in 2002 when Keith studied Lymphology,
which uses rebounding to boost lymph
function,” explains Justine.
“We couldn’t believe the positive
impact rebounding had on children and
adults from an overall health perspective
and so we started Rebound SA in
2007. We ran workshops and talks in
companies, clinics and schools, worked
with therapists, diabetes and weight-loss
clinics and fitness centres. We also wrote
books, produced DVDs and became
regular article and column writers in
magazines.”
to boost coordination, as well as confidence
and self-esteem.
REBOUNDING BUILDS BETTER
BALANCE
As kids jump, they sense the
gravitational shifts and pulls which happen
on a trampoline and their bodies respond
by adjusting positions. Therefore, the body
works hard to stay upright and balanced.
REBOUNDING IS MASSIVELY
STIMULATING
Besides boosting fitness, rebounding
also improves digestion, blood circulation,
stimulates internal organs, promotes
lymphatic circulation and drainage and
strengthens the immune system. This
could mean fewer trips to the doctor!
IT BOOSTS MOOD AND BRAIN
POWER
Due to improved oxygen circulation
to a child’s brain, kids tend to feel more
alert and refreshed after bouncing and can
concentrate for longer.
Also, better breathing through rebounding
stimulates the release of endorphins –
neurotransmitters that can reduce stress and
anxiety and promote happiness!
The duo also launched the first
rebounding instructor training courses in
2012, and the business grew from strength
to strength.
“However, it was always my biggest
passion to work more with children. Keith
and I started putting classes and instructor
training workshops together for teachers
and sports coaches. Before we knew it,
we were working with occupational and
remedial therapists, and designing classes
for our client’s children,” she adds.
The WeBounce business
To become a WeBounce instructor,
it’s essential to first complete a
basic Bounce Back Instructor Course,
facilitated by Lisa Raleigh and
ReboundSA, then go on to complete
the WeBounce short course, which
takes around 4-5 hours.
advertorial
WHAT MAKES WEBOUNCE
SO SPECIAL?
WeBounce takes a simple activity
for kids to a whole new level with
unique songs and choreographed
movements designed to improve
balance, coordination, motor skills,
strength, muscle tone, breathing,
focus, concentration and self-esteem.
Each song, written by Justine, also
contains life skills lessons such as
being tolerant, building confidence
and embracing differences, as well as
important messages about nature and
environmental issues, including how to
care for the planet and keep it clean,
among others. All songs are available
on audio track, as they’re friendly and
upbeat, carefully written and safe for kids
to listen to at any time.
A WORLD-CLASS
COLLABORATION WITH LISA
RALEIGH
In 2017, ReboundSA started supplying
Lisa with her own branded rebounders.
From the outset, Lisa shared an equal love
and passion for rebounding, as well as for
children’s health.
“Justine and I soon realised that we
could work together to formalise the
kids’ classes and create a top-quality
rebounding programme for kids, and so
WeBounce was born,” explains Lisa.
“Since its inception, our mission has
been to create fun, imaginative ways to
engage children in activities that they
love to do, that also have multiple health,
78 DECEMBER - FEBRUARY 2020 | www.fitnessmag.co.za
developmental and fitness benefits
without feeling too much like formal
exercise. It’s taken us a year to develop
the first set of classes for kids, and we
can’t wait to share it with the world.”
TAKE THE JOURNEY
Rather than simply bouncing for 20
minutes, the WeBounce sessions are
called “journeys” because kids are
taken on a fun, themed adventure
while they bounce, such as Into The
Jungle, To The Beach or On A Magic
Carpet Ride.
“We have structured the classes in
a way that’ll keep kids engaged for
as long as possible so that they can
burn off excess energy and reap all
the benefits of rebounding,” says Lisa.
“However, classes can also be broken
up into shorter sessions for those who
would prefer to bounce for 5-10 minutes
at a time.”
EACH JOURNEY INCLUDES:
6 funky pop songs that Justine
wrote for each theme.
A rhyming script that guides
children through the journeys and into
the songs.
Themed backgrounds that
change to suite each session so that
children feel as if they’re in the jungle,
on the beach, in the clouds or outer
space, as examples.
A fun warm-up and cool down
at the beginning and end of each
journey.
JOURNEYS CAN BE
PRESENTED IN TWO
WAYS:
Simply follow the DVDs
All WeBounce journeys are
presented by young, trained
instructors aged between 8
and 16, who bring the vibrance
and energy needed to keep kids
engaged.
Whether you’re a parent who
wants your child to do something
safe and fun while you cook
dinner, or a schoolteacher
wanting to oversee and facilitate
classes, each journey is guided,
so all you need to do is follow the
instructor on the screen. Adults
can also join in on the routines to
make it a group or family activity.
BECOME A WEBOUNCE
INSTRUCTOR
This is ideal for teachers,
coaches or fitness
professionals who want to
present classes without the
DVDs or with the option of using
the audio and the existing script
or amending the script and class
structure to suit the children’s
needs or theme of the week, such
as animals.
“This option works well for
gym, yoga or Pilates studio
owners who want to fill up the
quieter afternoon sessions
and offer something fun and
beneficial for children,” adds
Lisa. “It’s also a good idea for
those who want to teach classes
outdoors or in a hall without a TV
screen.”
MORE ABOUT
THE WEBOUNCE
PROGRAMME
All journeys within the
WeBounce programme are
available now through
www.webounceint.com.
Lisa and Justine have plans
to work on additional journeys
for younger children, aged 2-4,
as well as for teens, so watch
this space!
 MY MUSCLE RECOVERY MAGIC STACK
DIET WHEY ISOLEAN – My training routine involves plenty of weight
training therefor it is important for me to ensure that I get in enough
PRODUCT quality protein. This shake supports muscle recovery with 21g protein per
serving and the low carb content ensures that I do not store any excessive
REVIEW carbohydrates as fat.

ALL9™ – My favourite amino drink in yummy flavours! It supports muscle

recovery and lean muscle building. Not only does it help to keep me
hydrated, it also gives me a great energy boost and ensures that I get in
all nine of the essential amino acids that my body needs.

TRUST BARS – The range of Trust bars is the ultimate low sugar, high
protein snack to keep my body fueled when I am on the move. It is
convenient and it tastes great! It is my guilt free snack with less than 2g
of sugar per bar.

Paulette Neoo

HOW I HIIT MY GOALS

BLUELAB™ 100% WHEY – This high protein shake gives my
muscles the support they need after my intense full body
workouts. It’s low in carbs and has a good quality protein source.
It also works great as a snack in between meals! There are a lot of
flavours to choose from, but I love the Speckled Eggs & Bar.One
the most!

CASEIN – The perfect slow releasing, low-carb, high protein

night-time shake to help my muscles recover and grow whilee
I sleep!

BCAA POWER PUNCH – A great on-the-go drink for an on-tthe-

go girl! BCAA Power Punch ensures that I have energy whilee
providing me with Branched Chain Amino Acids to support my m
muscles after intense training. It is a great-tasting pick-me--up
drink in a can.
Christelle Rademan
3 STEPS TO STAY IN SHAPE
PHEDRACUT LIPO X – Lipo X is the ultimate weight management
product in my stack. It ensures that I have energy and puts my body
into thermogenesis meaning that I burn all that unwanted fat!

CLA PURE 1000 – It helps me tone my body and assists me in getting

the definition I want! CLA gets rid of stubborn fat and helps me
maintain lean body mass.

DIET FUEL ULTRALEAN – A great source of protein, vitamins and

minerals. I use this product as a snack replacement to ensure I stick to
a low carbohydrate intake. It also helps me manage my appetite and
prevents me from skipping any snacks!

Busi Mmotla
nutrition news

33% That’s how much

females reduce their
risk of type 2 diabetes
Going Vegan
for every 10cm of
additional height.
MODIFIED VEGAN DIET BETTER FOR PLANET
This insight NEW RESEARCH FROM THE JOHNS HOPKINS BLOOMBERG SCHOOL OF PUBLIC HEALTH SHOWS
emerged in a recent THAT A MOSTLY VEGAN DIET THAT INCLUDES SMALL AMOUNTS OF ANIMAL PRODUCTS COULD
Diabetologia DO MORE TO REDUCE CARBON EMISSIONS THAT IMPACT CLIMATE CHANGE, COMPARED TO A
study conducted STRICT VEGAN DIET.
in Germany.
Researchers suggest
that the inverse
relationship between
height and type 2
diabetes risk could
be due to less fat
buildup in the liver
and more favourable
cardio-metabolic
risk factors,
“specifically blood
fats, adiponectin and
C-reactive protein”.

The lab coats have

proven that green-
coffee extract can
facilitate weight
loss, following a
comprehensive
systematic review
and dose-response
meta-analysis of all
available randomised
controlled trials. The

Red, red wine

results support the use
of green-coffee extract
to reduce obesity, with
greater improvements
seen in individuals
with a BMI above 25.
*Department of Cellular According to research from Kings College is associated with lower levels of obesity
and Molecular Nutrition,
London, people in a study who drank red and ‘bad’ cholesterol. Red wine’s polyphenol
School of Nutritional
Sciences and Dietetics,
wine had an increased gut microbiota content is believed to account for the benefit,
Tehran University of diversity compared to non-red wine but only when drunk in moderation – as
Medical Sciences, Iran drinkers, which is a sign of gut health, and little as once every two weeks.

100 MILLION
That was the number of beneficial probiotic bacteria found on a single apple
during a study conducted at the Institute of Environmental Biotechnology at
Graz University of Technology in Austria. Both organic and conventional apples
that weighed 240g had the same amount of bacteria, but the researchers
suggest that the microbial communities living on organic apples could be better
for your gut than conventional varieties.

80 DECEMBER - FEBRUARY 2020 | www.fitnessmag.co.za

 FOOD FOR
THOUGHT
#FQRVKPIC revelation comes
JGCNVJKGTFKGVECP from a meta-analysis
TGFWEGFGRTGUUKQP by Western Sydney
U[ORVQOUUWEJ University researchers,
CUJQRGNGUUPGUU who recommend

15-35% FKUEQPPGEVKQPHTQO
QVJGTUCPFFKUTWRVGF
UNGGR compared to
engaging in other
self-improvement
activities or continuing
eating more non-
processed foods and
fruits and vegetables.
*Findings published
in the journal
Psychosomatic
That’s the reduction with life as usual. This Medicine.
in all-cause mortality
risk experienced by
postmenopausal women
following breast cancer
if they ate a low-fat diet
that included more fruits,
vegetables and grains,
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XGICPFKGVUJQYPVQDQQUV
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KORTQXGOGPVUKPDQF[YGKIJV
DQF[EQORQUKVKQPCPFDNQQF
UWICTEQPVTQN in a study by
the Physicians Committee for
Responsible Medicine and
colleagues in Washington, USA.
*Findings presented at the 2019
Annual Meeting of the European
Association for the Study of Diabetes.

VEGANS SHOULD FOCUS ON CHOLINE

E CHOLINE RICH FOODS

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XXXmUOFTTNBHDP[B 81
 Smoothie Healthful, tasty smoothie bowls are the latest on-trend
Healthful on trend

BOWLS way to get your daily dose of nutrient-packed goodness

and some extra protein.

COCONUT
SMOOTHIE BOWL
Through Blend all ingredients - pour & garnish
thick &
thin INGREDIENTS:
1 banana, frozen
½ cup coconut milk
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approach £VÕ«܅ˆÌiVœVœ˜ÕÌyiÅ
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cholesterol and Muesli
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another way to add
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82 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B body for energy.
MAKING
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YES, YOU CAN’T OUT-TRAIN A BAD DIET.

Recipe by Laura Danielz

BAKED OSTRICH
MEATBALLS
WITH ZUCCHINI
FETTUCCINE
INGREDIENTS (ZUCCHINI):
£ «>VŽ œv Έ˜˜i` âÕVV…ˆ˜ˆ
1 tbsp coconut oil
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fettuccine-like strips.
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INGREDIENTS (MEATBALLS):
MAKES 8
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INSTRUCTIONS: ZUCCHINIS ONLY PROVIDE 17 CALORIES

DID YOU KNOW?
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 DID YOU
KNOW?
TUNA CONTAINS HIGH
LEVELS OF BENEFICIAL
OMEGA-3 FATTY ACIDS, ALONG
WITH THE ANTIOXIDANT
MINERAL SELENIUM. IT IS
ALSO A SUITABLE SOURCE OF
PROTEIN, OFFERING 39G OF
PROTEIN IN A 154G SERVING OF
CANNED TUNA IN BRINE
(AVOID PRODUCTS CANNED
IN VEGETABLE OIL!)

TUNA PASTA BAKE

INGREDIENTS: INSTRUCTIONS:
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1 cup drained corn UGRCTCVGFKUJ5RTKPMNGUQOGITCVGF
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Recipe by Laura Danielz

LOW-CARB
CHICKEN BOATS
MAKES 6

INGREDIENTS:
3 sweet pimento peppers, cut in halves
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1 spring onion LETTUCE WRAP
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1 small chilli INGREDIENTS:
1 tsp of crushed garlic 1NKXG QKN
Himalayan rock salt and pepper to taste ½ cup chopped red onion
IHCVHTGGEQVVCIGEJGGUG LY 500g diced chicken breasts
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¼ cup chopped cilantro
INSTRUCTIONS: ¼ cup chopped mint
)TKNN[QWTRGRRGTUHQTCHGYOKPWVGUWPVKN ¼ cup peanuts
UNKIJVN[ETKUR[CPFUQHV Large lettuce leaves
9JKNGVJGRGRRGTUCTGITKNNKPIEQODKPGKPC 1 cup cooked wild rice
mixing bowl the remaining ingredients, except
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WPVKNYGNNEQODKPGFCPFUOQQVJ  #FF EJKEMGP CPF EQQM HQT 
1PEGVJGRGRRGTUCTGTGCF[RNCEGVJG minutes, until chicken is cooked
chicken into the serving boats and top with VJTQWIJ DWV UVKNN UQHV
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back under the grill until the chicken heats OKPWVGU VJGP CFF UQ[ UCWEG
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sprinkle with green onion,
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 OUT SHOPPING WITH

Markid
The original "fit chef”

Blending food
CPFƂVPGUU
“Along with my degree in culinary
arts, I have also completed courses
in anatomy and physiology and
advanced nutrition. I believe that
w̘iÃÃ>˜`VÀi>̈˜}…i>Ì…vՏÞiÌ
Ì>ÃÌÞ`ˆÃ…iÃܜÀŽÃޘiÀ}ˆÃ̈V>Þ]

B
ikini athletes ܅ˆV…ˆÃ܅Þ“ÞLˆ}}iÃÌ>ˆ“ˆÃ̜
know how to w˜`̅i«iÀviVÌL>>˜ViLiÌÜii˜̅i
eat clean and Ìܜ]” explains Micaela.
Changing from a land-based job
chefs know how to as a chef to working on a boat has
whip up gourmet also had a major impact on Micaela’s
taste sensations. food choices and shopping style.
So what do you get “My job actually involves grocery
shopping, which necessitated that I
when you mix the LiVœ“iiÝÌÀi“iÞ«ÀœwVˆi˜Ìˆ˜̅ˆÃ
two? Well, you get area. But this was great because
Micaela Markides. one of my favourite things in life is
shopping for food.”
‘Mic’, as she is affectionately known,
is a professional chef who works on a
super-yacht and she’s a Protea Fitness
Bikini athlete with numerous wins on WE
her resume, including the 2019 Arnold
Classic Africa Fitness Bikini u/1.63m title.
Micaela is also a USN Face of Fitness top
loved
THIS
ƂPCNKUVCPFKUPQYURQPUQTGFD[VJG
NGCFKPIUWRRNGOGPVDTCPF

Connect with Micaela I mic_markides

 HER DIET AND HOW SHE SHOPS
Food prep basics NUTRITION WHEN MICAELA SHOPS, SHE ALWAYS BUYS
Micaela’s cooking methods are all about HER ESSENTIALS FIRST. “These essentials
flavour and texture. “My vegetables
APPROACH
change depending on where I am with regards
are often roasted to allow for natural Micaela explains that to a competition or whether I’m in my on- or
caramelisation and sweetness because I as a fitness athlete, off-season phase, and also what my coach
have quite a sweet tooth. Beans are usually nutrition has become prescribes.”
blanched to retain crunch and proteins are such a significant
always pan fried in olive oil with tons of part of her everyday
aromatics. Lemon is also my go-to flavour life. Micaela’s average
saver because it can fix a multitude of sins.” shopping list includes:
“I mainly base my
nutritional approach Chicken breasts
Micaela says: “I love to make tasty food. I around ‘enjoyability’. Fresh cod
know that if my taste buds are happy, I won’t If the food I eat is Zucchini
go looking for stimulation elsewhere in the enjoyable, yet still Butternut
form of junk food and sugar.” nutritional and fits with Rocket and watercress
my diet, I know I can Green beans
One of Micaela’s current stick to any plan. It
Red peppers
favourite flavour doesn’t matter what
Cherry tomatoes
combinations includes an “the food I you’re eating, what
Cottage cheese
eat remains
matters is how
Asian flare of soy, ginger Oats
you prepare it
and lemon grass, which is
great for both veggies and
enjoyable” and, importantly Blueberries
how you prepare
meats. “And because of it according to your
the pungent nature of these With the essentials
particular taste
items, your food will always preferences.” in her shopping
burst with flavour,” she adds. trolley, Micaela
In terms of her adds in flavour
Micaela’s protein preferences include: diet’s structure, enhancers such as:
Micaela has practised
Chicken intermittent fasting Lemon
Cod
“These proteins for almost 8 years. Paprika
are also lean “This was not Fish spice
Prawns necessarily used as a Fresh herbs
and are so dietary tool, although Garlic
it’s an added bonus, Ginger
versatile.” but rather because
Soy sauce
it matched my daily
activities. I often had
Sesame oil
early morning training
THE SECOND and work, which
MOST meant I could only eat
IMPORTANT
ASPECT TO
my first meal later in
the day. I also don’t
“I know that if I have
HER FOOD
PREPARATION,
enjoy eating after my
evening gym sessions, these items, I can
which tend to end very
BEHIND TASTE, IS VERSATILITY.
“I can eat the same food products
late, so I always eat
dinner at 6pm, before
successfully build a
every day of the week, every week, if
I just change the cooking method and
training.” meal that is high in
presentation. For instance, instead of
eating plain chicken breasts, I would make
nutritional value,
chicken sosaties with a range of
vegetables and grill them. diet friendly and also
It’s all about beating
the monotony of flavourful.”
conventional
dieting.”

www.fitnessmag.co.za 87
fit living

HER APPROACH TO
MAINTAINING A FITNESS *GT PWVTKVKQP VKRU
LIFESTYLE As a serial snacker, Micaela often
goes through phases when she
MICAELA ABIDES BY A CORE wants to forgo proper meals for
RULE TO MAINTAIN HER LIFE- sugary snacks.
STYLE, WHICH IS REGULAR
“The cravings are most intense when
MOVEMENT. I’m tired and drained, but I know this
in no way contributes to my wellbeing.
“We are constantly expending energy and
That’s why I make compromises with
the basis of health and nutrition is balancing
crunchy snacks like DCD[ECTTQVU
energy intake with energy expenditure, de-
XGIGVCDNGEJKRUTCYUPCRRGCU
pending on your goal.  Ž˜œÜ ̅>Ì ˆv  “œÛi
JQOGOCFGVQCUVGFCPFUGCUQPGF
ˆ˜ ܓi Ü>Þ i>V… `>Þ] ̅i˜ ½“ “>ˆ˜Ì>ˆ˜ˆ˜}
UGGFUCPFTKEGECMGU”
“Þ “i˜Ì> >˜` «…ÞÈV> w̘iÃð”

Her usual forms of movement include a

morning walk and an evening weight train-
ing session, which is provided by her coach.

“These two exercise sessions are important

for me because the walk clears my mind and
helps me centre myself, while the weight
training shapes my body and makes me And her top tip for successful
strong. Females should never neglect weight nutrition outside of avoiding
ÌÀ>ˆ˜ˆ˜} LiV>ÕÃi ˆÌ ˆÃ ÃÕV… > È}˜ˆwV>˜Ì sinful snacking?
œ˜ÃˆÃÌi˜VÞ°
character-builder.”
“I’ve found that my most successful
competition preps and off-season
In addition to her regular movement ap-
diets are always those where I
proach, Micaela ensures that her daily calo-
practise consistency –+EQPUKUVGPVN[
rie intake is DGNQY QT GSWCN VQ OCKPVGPCPEG
KORNGOGPVUOCNNCEVKQPUVJCVUGTXG
NGXGN, depending on whether she wants to
VQCFXCPEGOGVQYCTFUCEJKGXKPI
lose weight or not.
O[PWVTKVKQPCNIQCNUThey all add
up in the end and you invariably
build healthy habits, which stay with
you for life. Every meal is a choice
“Females and I think that is so powerful!”
should never Ƃ˜œÌ…iÀ ̈« ˆV>i> ÀiVœ““i˜`à ˆÃ
neglect weight try her ˆ˜ÌÀœ`ÕVˆ˜} µÕ>ˆÌÞ ÃÕ««i“i˜Ì>̈œ˜
ˆ˜Ìœ ޜÕÀ `ˆiÌ° She includes the
training UWOOGT following products in her daily

because it recipe eating plan:

is such a
significant
character- Favourite quote:
builder.” “We won’t be distracted by comparison, if
USN BluelabTM
100% Whey
USN Trust
protein bars
Premium when i’m not prepping for a show
we are captivated by purpose. Protein

“These products help to satisfy my

cravings and also provide a source
of high quality protein.”

88 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B

 Micaela’s recommended
VANILLA-
CINNAMON
SWEET POTATO
PROTEIN ICE-
CREAM
With the heat coming this
summer, the only logical resolution
+EQWNFVJKPMQHYCUVQFGXGNQRCP
KE[VTGCVYKVJ750oU$NWG.CD
Plant Protein powder, which allows
you to enjoy ice-cream with all the
CFFGFPWVTKVKQPCNXCNWG
summer recipe
INGREDIENTS
250g puréed sweet potato
175ml coconut milk
1 scoop of 750$NWG.CD
Plant Protein
175ml coconut cream
5ml vanilla essence
2ml cinnamon
125g sugar or sugar substitute of
choice (something like granulated
xylitol, coconut sugar, fructose)
3 egg yolks
HOW TO MAKE IT
1. Bake the sweet potato whole in the
oven, with skin on, until it is caramelised
and very tender.
2. Once baked completely, allow to cool
>˜`«ii̅iΈ˜œvv>˜`“>Åw˜iÞ°
3. Whisk the egg yolks with the sugar of
choice, vanilla and cinnamon until thick,
«>iÞiœÜ>˜`yÕvvÞ°
4. Heat the coconut cream on the stove
until it just reaches boiling temperature.
5. Slowly pour the coconut cream into the
egg yolks and whisk vigorously so that the
eggs don’t scramble.
6. Put the egg and coconut cream mixture
back onto the stove and cook until the
foam disappears. Be sure to cook on
low heat to not scrabble the eggs. Stir
continuously.
7. Remove the mixture from the stove and
allow it to cool.
8. Once cooled, stir in the puréed sweet
potato.
9. Mix the coconut milk and plant protein
together by shaking well, then add the
protein shake to the mixture and combine.
10. Put into an ice-cream maker and churn
for 30 minutes or freeze in a freezer-safe
container for 3 hours, stirring it every
30 minutes.
11. Enjoy on a hot day without the guilt.
XXXmUOFTTNBHDP[B 89
DID YOU KNOW...
9 CALORIES PER GRAM OF FAT
4 CALORIES PER GRAM OF CARBS

GOING
KETO IS KETOSIS THE KEY TO
UNLOCK YOUR FAT-
BURNING POTENTIAL?

L ow-carb, high-fat
eating has become
a common diet
trend as more people look
to rein in their expanding
waistlines and arrest their
deteriorating health.
One high-fat diet that is proving
to be extremely effective for rapid
weight loss is the ultra-low-carb,
high-fat ketogenic diet. How low,
you may ask? Super low – as little
as 50g of carbs a day. That’s basically
a cup of rolled oats (28g) for
breakfast and 100g of sweet potato
at dinner.

Add more carbs and you’ll

probably push your body out of
ketosis – the metabolic state needed
for the diet to deliver its many
benefits.

It’s only when you enter ketosis

that your body shifts from its
reliance on glucose to fuel physical
and mental activity, using instead
molecules known as ketone bodies
as energy.
Fat-fuelled
machine
Fuelling your body
with fat, and not
carbs, provides a
more sustained fuel
source – you get up to
9 calories per fat gram
compared to just 4
from carbohydrates.
BUT HOW?
A research paper
produced in 2019 by
lead author Wajeed
Masood*, explains
how ketone bodies
synthesised by the liver
also provide a more
ivwVˆi˜ÌvÕiÜÕÀVi
for the body, including
the heart, muscle
tissue and the kidneys.
Ketone bodies also can
cross the blood-brain
barrier to provide an
alternative source of
energy to the brain.
The report highlighted
that ketone bodies
produce more adenosine
triphosphate (ATP) – the
body’s primary energy
source – compared to
glucose, with 100g of
acetoacetate generating
9,400g and 100g of
beta-hydroxybutyrate
(Bhb) yielding 10,500g of
ATP, compared to 8,700g
from the equivalent
glucose dose.
/…ˆÃivwVˆi˜VÞ>œÜÃ
the body to maintain fuel
production even during
>V>œÀˆV`iwVˆÌ]܅ˆV…
has made it a popular
diet among physique
athletes, with more
ultra-endurance athletes
also experimenting with
the diet to boost their
performance.
* from the Methodist
University, Campbell University
School of Osteopathic Medicine
Fat-fired
furnace
Beyond the
RGTHQTOCPEGDGPGƂVU
a growing body of
UEKGPVKƂETGUGCTEJ
supports claims that a
ketogenic diet can help
you lose weight and
improve your health,
often faster than other
low-carb diets.
The potential weight-
œÃÃLi˜iwÌÃÃ>Ü
keto’s popularity rise
exponentially, reaching
peak trend in 2018
when ‘keto’ gained the
auspicious title of most-
Googled diet-related term.
/…>̽ÃÈ}˜ˆwV>˜Ì}ˆÛi˜̅i
endless fad diet trends
that enter the mainstream
every year.
The ketogenic diet’s
ability to help you shed
excess weight quickly,
comes down to its ability
to replace glucose as
your body’s go-to energy
source. With less glucose
in your system, you’re less
likely to experience the
blood sugar spikes that
lead to impulse eating and
snacking, or those horrible
mid-afternoon energy
slumps.
Lower circulating glucose
levels also help to reset
and improve your insulin
sensitivity, which is vital
particularly for obese
individuals suffering from
lifestyle diseases such
as insulin resistance,
pre-diabetes or type-2
diabetes.
A sharper insulin
response also has the
potential to boost your
metabolism, which
promotes weight loss
and fat loss.
ACHIEVING KETOSIS
THE CLASSIC KETOGENIC DIET
CONTAINED A 4:1 RATIO (BY
WEIGHT) OF FAT TO COMBINED
PROTEIN AND CARBOHYDRATE
INTAKE, COMPRISING UP
TO 90% FAT, OFTEN WITH
JUST 5-10% OF YOUR DIET
COMPRISED OF CARBS.
The contemporary ketogenic
`ˆiÌ>ˆ“Ã̜«ÀœÛˆ`iÃÕvwVˆi˜Ì
«ÀœÌiˆ˜vœÀ}ÀœÜ̅]LṎ˜ÃÕvwVˆi˜Ì
carbs to meet the body’s
metabolic needs. Most of your
energy comes from stored or
ingested fat, which is converted
into ketone bodies to provide
an alternative energy source to
glucose.
When we restrict our
carbohydrate intake and maintain
an adequate protein intake (this
THE KETO GUIDELINES
EXCLUDE
CARBOHYDRATE-
RICH FOODS
SUCH AS:
Most fruits, especially
starchy or high-GI options
Starchy vegetables
Breads
Pasta
Grains
Sugar
Generally, a sensible
approach to reach a state of
ketosis is to start off with
a fairly high fat intake with
small amounts of protein.
Ƃۜˆ`ÃÜiiÌvœœ`Ã>˜`Àiw˜i`
carbohydrates when starting as
you reduce your total daily carb
intake to 100g as part of the
initial transition phase.
is important because the body
can convert protein into glucose),
the lack of glycogen prompts
the pancreas to release a potent
hormone called glucagon, which
can break down body tissues for
energy.
When this state is maintained,
glucagon and a compound
called carnitine get to work,
metabolising stored fat and
converting it into free fatty acids
and ketone bodies.
These substances then circulate
throughout the body and replace
glucose as our primary energy
source. The level of ketone bodies
in the blood will continue to
rise, until it eventually reaches a
threshold. That’s when the body
enters a state of ketosis.
INCLUDE MORE
HIGH-FAT FOODS:
Oils rich in MCTs, such as olivve
oil, coconut oil and avoc
avocado o l
ˆÃ… >˜` ÅiwÅ
Meat and poultry
Eggs
Non-starchy vegetables
ables such
as spinach, Brussels sprouts,
V>ՏˆyœÜiÀ]âÕVV…ˆ˜ˆ] “ÕÅÀœœ“Ã]
broccoli, bell peppers, fennel,
cabbage, celery and kale
Low-GI fruits like avocados,
olives, coconuts, berries,
tomatoes, lemon and limes
Full-fat dairy including milk,
cottage cheese, butter, cream and
plain Greek yoghurt
Non-processed cheeses
Tree nuts (excludes ) and
seeds
Dark chocolate and
cacao!! YAY
Once your body becomes more
accustomed to this way of eating,
you can progressively reduce your
daily carb intake, while adding
more sources of medium-chain
triglycerides (MCT), which the
body can metabolise more easily
than other fats, along with long-
chain triglycerides, until you reach
a state of ketosis.
XXXmUOFTTNBHDP[B 91
What to expect when going keto

IF YOU’VE NEVER FOLLOWED A WHAT TO WATCH OUT FOR

KETOGENIC DIET, YOUR BODY WILL This adaptation process can take up to
HAVE TO GO THROUGH A PROCESS three weeks. If after three weeks your
COMMONLY REFERRED TO AS body hasn’t adapted, then it is generally
A “METABOLIC SHIFT” OR “FAT advised that you try another low-carb
ADAPTATION”, WHERE IT IS WEENED diet.
OFF ITS RELIANCE ON GLUCOSE AND
Also, as this diet restricts an entire
ADAPTS TO FUNCTION PROPERLY
macronutrient group, there is a risk that
USING KETONES AS A PRIMARY
ޜÕÀ`ˆiÌV>˜LiVœ“i`iwVˆi˜Ìˆ˜Û>ÀˆœÕÃ
ENERGY SOURCE. “ˆVÀœ˜ÕÌÀˆi˜ÌðÌV>˜LiLi˜iwVˆ>̜
supplement with a potent multivitamin
This can result in low physical and mental and mineral complex to make up for any
energy levels, brain fog and intense sugar potential shortfalls.
cravings, at least initially. Often called ‘keto These restrictions can also result in
yÕ½]“œÃÌ`ˆiÌiÀÃ܈iÝ«iÀˆi˜Vi̅ˆÃi̅>À}Þ >>VŽœvwLÀi`Õi̜viÜiÀvÀՈÌÃ>˜`
during the ketogenic diet’s induction phase, Ûi}iÌ>LiȘ̅i`ˆiÌ°ƂwLÀiÃÕ««i“i˜Ì
where total carb intake drops to around 50g can, therefore, help to maintain a healthy
or less per day. digestive system.
It is also worth noting that low-carb diets
You can determine if or when you reach don’t work for everyone, mainly due to
a state of ketosis using Ketostix, which will genetic variations.
change colour when they come into contact The amount of carbs a person can
with urine that contains ketones. You might consume is highly individualised, so you
also notice a change in your urine’s smell and ˜ii`̜w˜`܅>ÌܜÀŽÃLiÃÌvœÀޜÕÀLœ`Þ°
a metallic taste that develops in your mouth, A ketogenic approach may work well
which indicates you’ve reached ketosis. This for many in terms of weight loss, but
happens because excess ketones cannot be it also doesn’t work for many others. It
converted back into fat, so they are excreted is also not necessary to remain in ketosis
through your urine and your respiratory ˆ˜`iw˜ˆÌiÞ°
system.
ƂÃ̅iLœ`ÞLiVœ“iÓœÀiivwVˆi˜Ì>Ì Once you lose the weight, you can
metabolising incorporate more carbohydrates back
fat, cravings into your diet, opting to follow a less
should GETTING restrictive low-carb diet or introduce
subside and THROUGH various carb manipulation techniques to
it can actually
become
THE KETO include strategically timed carb intakes to
affect your sporting performance or your
easier to eat TRANSITION: conditioning.
less due to
the diet’s DO THIS:
high fat Replenish electrolytes HEALTH WARNINGS:
and protein and minerals, particularly A ketogenic diet can reduce cholesterol
content, potassium, magnesium iÛiÃ]LṎÌV>˜>ÃœV>ÕÃi>È}˜ˆwV>˜Ì
which and sodium. increase in certain individuals. It is
are more important to constantly monitor your
cholesterol levels to manage any
ON THE SHELF
satiating. At Include thyroid-support-
this point, ing foods that are rich in potentially adverse responses.
motivation iodine and selenium. Ketoacidosis when following the
and energy ketogenic diet can also be a concern.
levels should Manipulate carbs, eating This can occur when the body produces
also rise, most at strategic times excess amounts of ketones, which can alter
making it during the day, your blood pH levels and cause various
easier to ideally when they are health problems – some serious – if left
exercise and more likely to be utilised unchecked. Diabetics should be particularly
maintain diet for energy and less likely mindful of this condition, which makes
discipline. to spike blood glucose it vital to consult with your doctor or a USN USN
levels, like before and µÕ>ˆwi``ˆï̈>˜LivœÀii“LÀ>Vˆ˜}> Keto BHB salts Keto MCT oil
after exercise. ketogenic diet plan.

92 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B

 Ketone
benefits
without ketosis
For anyone on a ketogenic
diet or even those who aren’t
able to or keen to achieve
ketosis, innovative supplement
manufacturers have provided
CPCFFKVKQPCNQRVKQPVQDGPGƂV
from fat-derived energy.
Supplemental exogenous
(outside of the body) ketones
are synthetically-made
compounds used to raise
ketone levels in the body.
You can drink or eat these
supplements to boost ketone
bodies with or without a
ketogenic diet. This provides
an alternative fuel source to
glucose to increase physical and
mental energy and promote fat
metabolism.

A study published recently

It takes 2-4 in the Journal of Physiology

CHƂTOGFVJCVCVJNGVGUYJQ

days on avg aren’t on a ketogenic diet

or even fat adapted, may

to reach improve recovery by 15% by

drinking exogenous ketone

ketosis but esters after intense training.

#ƂPFKPIVQGOGTIGHTQO

this varies the research suggests that

consuming ketone esters

from person following exercise “markedly

blunts the development

to person of physiological symptoms

indicating overreaching, and
CVVJGUCOGVKOGUKIPKƂECPVN[
enhances endurance exercise
performance.”

Exogenous ketones are also

available as salts, which are
naturally-derived compounds
that combine sodium and/

keto support or potassium or calcium with

beta-hydroxybutyrate (Bhb),
which functions like a ketone
in the human body and can be
converted into energy.
4GUGCTEJCNUQEQPƂTOUVJCV
these supplements can aid
weight loss and fat loss, with
more research currently under
YC[VQCHƂTOVJGUGDGPGƂVU
Those in a state of nutritional
ketosis would generally respond
more favourably to ketone
PHARMAFREAK PHARMAFREAK NPL NPL KETO LIFE supplements, but anyone
Keto Freak Ripped Freak Keto Keto Zone Keto Burn BHB Shake can use these products as a
supplemental energy source.

XXXmUOFTTNBHDP[B 93
transformation
(41/ $#66.+0) 1$'5+6; 61 # -) 64#05(14/#6+10
SHE’S NOW HELPING OTHERS DO THE SAME
Cherise POTGIETER
Fitness model and virtual trainer
W
ho do you think is better
SWCNKƂGF VQ IWKFG [QW
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[GV CICKPUV CNN QFFU CEJKGXGF
UWEEGUU!
Cherise Potgieter is a weight-loss
and transformation specialist who has
gone through the experience herself.
She knows what it truly takes to make
a miraculous transformation. After all,
she lost a staggering 35,5 kilos in just
six months!
TORMENTED TO
TRANSFORM
%JGTKUG UVTWIINGF YKVJ JGT
YGKIJV HTQO C [QWPI CIG 5JG
YCU VQTOGPVGF YKVJ PCOGECNNKPI
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people around her vocalised their
QRKPKQPU CDQWV JGT YGKIJV
Despite the psychological damage, it
took a rapid deterioration in her health
̜ w˜>Þ ÃV>Ài
…iÀˆÃi ˆ˜Ìœ >V̈œ˜° …iÀÃiv œv ̜ Ài>vwÀ“ …iÀ “i˜Ì> Ài܏Ûi
“I became pre-diabetic and my
doctor said I was at risk for heart
disease. I was also diagnosed with
polycystic ovaries. The rate at which
my health was declining triggered my
decision to make a lifestyle change and
start my transformation journey,” she
recalls.
When her mental health also took a
S
STATS
Age: 
Lives: ,QJCPPGUDWTI
Career: Online Coach
Start Weight: MI
Current Weight: MI
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94 DECEMBER - FEBRUARY 2020 | XXXmUOFTTNBHDP[B
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LOST:
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dip in 2013, she knew something had
to change as her concerns over her
quality of life grew daily. Struggling
with depression, Cherise didn’t want to
leave her house at times. She battled
to come to terms with
…iÀ VœÌ…ià ˜œÌ wÌ̈˜} >˜`
being restricted by her
size. Under the growing
burden of all these factors,
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enough was enough!
GOAL ACHIEVED!
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depression, health scares
*' 4 + 5'
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It’s unsurprising that the
È}˜ˆwV>˜Vi œv ̅i “i˜Ì> >ëiVÌ œv
her transformation ranks alongside
her physical changes in importance.
Through the process, Cherise has learnt
to see the positive in every situation, no
matter how gloomy things may appear.
A saying that she constantly reminds
is: “Life is fair because it’s unfair to
everyone”.
“Whatever you go through in a
world of more than 7 billion people,
remember that there is always someone
out there going through much worse,
and if they can survive that, you can
survive this.”
According to Cherise, mental
strength is absolutely essential when
transforming your lifestyle. She found
her transformation to be 60% mental,
30% diet and 10% exercise, which is
very different from the typical 80:20
diet-to-training ratio that so many in the
w̘iÃà ˆ˜`ÕÃÌÀÞ Ài}Տ>ÀÞ L>˜`Þ >LœÕÌ°
Cherise explains that mental strength
`iÌiÀ“ˆ˜ià …œÜ i>ÈÞ ˆ˜yÕi˜Vi`
you are, and that mental fortitude will
ensure that you stick to your training
$'(14'
and diet plan.
“I had lost 35kg, battling depression,
health scares and many other tough
challenges that life threw at me
along the way, but I did it!”
THE NEXT CHAPTER
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Cherise started her initial
State your fav
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FKXKUKQP She’s now working hard
to place in the top three at the
next show.
She also entered the Top
Model South Africa Body of the
Year competition, where she has
Lii˜ÃiiVÌi`>Ã>Ãi“ˆw˜>ˆÃÌ
and is hoping to make it all the
way.
More importantly, though, she
is sharing her experience and
everything she’s learnt from her
own transformation success with
other men and women who may
be in a similar situation through
her coaching business.
“...mental
strength is
absolutely
essential when
transforming
your lifestyle.”
*++6 14 56'#&;56#6'
%#4&+1!
Both work well, but I prefer
steady-state cardio as it’s less
taxing on your joints.
(#8174+6' 510) 61
64#+0 61! 612 6+25 10 *19 61 56#46
Champion by Bishop Briggs.
I also listen to motivational # 64#05(14/#6+10
speeches on Spotify.
-019.'&)' +5 219'4 Educate yourself on nutrition,
(#8174+6' weight loss and training. There are so many credible
/16+8#6+10#. 8+&'1 sources of information at your disposal; make sure you use
10 ;1767$'! them to avoid falling for fad diets or gimmicks, which will
4GOGODGT YJ[ [QW UVCTVGF ultimately be a waste of time.
by Brendan Woodruff
START: Don’t wait till Monday, start today!
(#8174+6' %*'#6
.'#40 *19 61 '0,1; 6*+0)5 +0 /1&'4#6+10
/'#.! You don’t have to give up everything you love eating.
My sweet treat is a slice of ,>̅iÀ w˜` …i>Ì…ˆiÀ Ü>Þà œv i˜œÞˆ˜} ̅i“°
red velvet cake or carrot cake
from Doppio Zero, or a scoop $' 2#6+'06 Understand that you did not gain weight
of gelato in a sugar cone,
NOT a cup - cups are lame
overnight, so you shouldn’t expect to lose it overnight.
$' (14)+8+0) But stay strong. There will be times
because you can’t eat them.
For a savoury treat, a burger
when you slip up on your diet plan, but it’s important to
remember that one slice of cake is better than the entire
the size of my face never cake. Don’t let your temporary slip become a helpless
disappoints. cascade of cheat meals.
(.':(4+&#; 14
*7/2&#;!
Hump day all week. I’m all
about the booty.
Turn the page to see her workout plan
 transformation
MONDAY:
BACK AND BICEPS
Superset x 3 rounds
Lat machine wide grip
pulldown - 10 reps
Bent over barbell row - 12
reps 1 min rest between sets
Machine seated vertical
row - 3 sets x 10 reps; 1 min
30 sec rest between sets
Superset x 3 rounds
Hammer dumbbell curls
12 reps per arm
Dumbbell alternating
bicep curl
12 reps per arm, with 1 min
rest between sets
96
TUESDAY: CHEST
AND TRICEPS
Dumbbell bench press
3 sets x 8-10 reps; 2 min rest
between sets
Dumbbell incline
bench press
3 sets x 8-10 reps; 1 min 30
sec rest between sets
Machine seated
chest flyes
3 sets x 8-10 reps; 1 min 30
sec rest between sets
Machine assisted dips
(or bench dips)
3 sets x 10-12 reps; 1 min 30
sec rest between set
Cable standing tricep
extension
3 sets x 12-15 reps; 1 min 30
sec rest between sets
Get your weight loss
transformation under
way with Cherise’s 5day
training routine:
FRIDAY: FULL BODY
Seated dumbbell shoulder
THURSDAY: CARDIO
presses
AND ABS 3 sets x 12 reps; 1 min rest
45 min of steady-state cardio - between sets
mix up the cardio machines
Body weight squats (or
Abs circuit superset x 4 barbell squats)
rounds 3 sets x 10 reps; 3 min rest
Knee ups - 15 reps between sets
Elbow plank - 25 seconds
Ab crunches - 15 reps Dumbbell bench presses
(60 second rest) 3 sets x 10 reps; 3 min rest
between sets
WEDNESDAY: LEGS
AND ABS Lat machine wide grip
Machine leg press pulldowns
3 sets x 12-15 reps; 2 min rest
3 sets x 12 reps; 1 min
between sets
30 sec rest between sets
Superset x 3 rounds
Walking lunges Straight leg Romanian
10 strides per leg
deadlift (barbell or
Body weight squats dumbbells)
10 reps with 1 min rest between
3 sets x 10 reps; 1 min 30 sec
sets rest between sets
Machine single leg
extensions Dumbbell overhead tricep
2 sets x 12 reps per leg; 45 sec extensions
rest between sets 3 sets x 8 reps; 1 min rest
between sets
Machine prone lying leg curl
2 sets x 12 reps; 1 min rest
between sets Machine standing calf
raises
Hip abductor machine
3 sets x 15-20 reps; 1 min rest 3 sets x 15 reps (1 second
pause in both the contracted
between sets
and lowered position of each
Machine standing calf raise rep), 1 min rest between sets
3 sets x 20 reps; 1 min rest
between sets Dumbbell alternating bicep
Elbow plank curls
3 sets x 20 seconds or to failure; 3 sets x 10 reps per side; 1 min
1 min rest between sets rest between sets
 PLANET
FITNESS
MEMBERS
EARN AN
ADDITIONAL
10% BACK
IN DIS-CHEM
BENEFIT
POINTS WHEN
PURCHASING
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