CONTENTS

>> On the cover Jacques Fagan POWER UP

Jacques Fagan
Jacques_Fagan
jacquesfagan & body20silverlakes 10 General news
>> Image by SNHFOTO
Industry update

14 Ask Fitness His Edition

38 COVER PROFILE
We feature Jacques
Fagan, current IFBB
All your health and fitness questions answered

16 Grooming
Platinum League
points leader Tips to help you master the art of bearding

19 My week ...
... with Jacques Fagan
28 MALE FIXATION
Logan Coleman
20 Gym gear
Gear up with the latest fitness apparel on shelf

24 Guy gear
Stay up to date with the latest gadgets

32 Five signs that your health sucks

Dont ignore your bodys natural warning signs

36 Gut microbes
The role of bacteria on your health

42 Work out, freeze, repeat

Whole body cryotherapy offers a quick, convenient,

68 HOW MUCH PROTEIN effective and extreme form of cold therapy

IS ENOUGH?
Deciphering the protein
consumption code TRAINING

44 STRONGMAN WORKOUT
It may be time that you and
your barbell went on a break
50 Fitness news
The latest news, stats and info
52 Training guide
The muscle-up is considered to be the greatest
show of strength and technique

54 Form first
Challenge yourself with the shrimp squat

55 Endurance column
Build pro-level strength

56 CrossFit column
Competitive season in full swing

58 Knees over toes

Squat myth busted!

60 Full-body dumbbell complex

Improve strength and fitness

SUPPLEMENTS & NUTRITION

66 Supplement news
Power your performance

71 Smell the performance boost

Are glucose and caffeine nasal sprays an effective
alternative to ingesting these ergogenic aids?

72 Nutrition news
Eat clean, live healthy

78 Show coverage
All the latest action from the competitive
physique stage

4 JULY - AUGUST 2017

 EDITORS LETTER DONT MISS OUT!

WHAT READERS HAVE BEEN UP TO ON INSTAGRAM

FAILURE IS AN
OPPORTUNITY FOR
GROWTH BECAUSE
WE TEND TO LEARN
A GREAT DEAL
MORE FROM OUR
on for a few minutes. I
cant recall how long, but
I knew my race was over.
All that training, all those
FAILURES THAN
WE DO FROM OUR sacrifices, all those people
SUCCESSES. I was letting down. It was, @snhfoto @lancevdw
without doubt, one of the
hardest decisions Ive made
in my life, even though its just a
running race. But its not. Its more than
that. Preparing for something like Comrades
for so long, and putting so much of your
IMAGE BY JETLINE ACTION PHOTO

time and effort into it means theres a huge

sunk cost in that day, which only comes
@alroydixon @leandrevz_wffpro
around once a year. There is, of course, an
argument for finishing for pushing through
and enduring to get a finishers medal but I
felt terrible and was still trying to determine
what went wrong. In fact, I still am, and its
driving me nuts. Thats why Im using this
editors letter as a cathartic rant, to hopefully
DEALING WITH gain perspective by sharing my story. At the
DISAPPOINTMENT end of the day I decided I didnt want to put my
body under more stress than it had already
@joshisserow @matthewlarkins_wbffpro

Six months, 2,067.13km, and 168h08m43s. endured in the first 60km of a Comrades up MASTER THE MUSCLE-UP
Thats what I invested into training for run. I therefore took the difficult decision to TO DOMINATE IN THE GYM
the 2017 Comrades marathon. Its more withdraw. It was an extremely bitter pill to
training than most, but far from the swallow and, if Im honest, Im still grappling
upper end of what many serious runners with how I feel about it, and what it says about
dedicate to achieving their goal. From me as a person and as an athlete. Im filled
a personal perspective, though, it was with disappointment and, yes, a fair amount of
a huge commitment that took me away regret. Ive also heard it all from friends and
from my family and friends and required family: theres always next year, you did
many sacrifices. It was, however, the most the right thing, dont beat yourself up,
consistent and beneficial six months of s#it happens.
training in my life. I was in the shape of The truth is, whatever the cause
my life and had done everything right up hyponatremia, hyperglycaemia, heat stroke TURN TO
to that point Id been conservative on it was something I did wrong, so Im owning PAGE
long runs, with high-quality speed and hill
training. By all accounts I had a sub-7h30
Comrades marathon and that coveted
it. I messed up. I accept that, but what now?
Well, the whole experience taught me a lot
about myself, and about dealing with failure
52
Silver medal in my sights. It all seemed to and disappointment.
be coming together perfectly for race day Importantly, Ive realised that failure is ON THE COVER...
a single attempt; a single opportunity to an opportunity for growth because we often
deliver the goods. learn more from our failures than we do
The day started off well and went from our successes. I know that I didnt over-
TRAIN LIKE A
STRONGMAN
according to plan, at first. I stuck to my drink in the conventional sense as Im highly FOR BETTER
pacing, passing the first major checkpoints GAINS IN
aware of the condition, but I now know that SIZE AND
exactly as planned. It was getting hot, Im hypersensitive to it because I manage my
STRENGTH
PG 44
though. Dont drink too much, I kept fluid intake so fastidiously all the time. Ive
repeating to myself, as I know hyponatremia also learnt to deal with the disappointment WATCH OUT
is more common during an ultra-marathon in a constructive manner. I can choose to FOR THESE
EARLY
than is dehydration, even on hotter days. I dwell on my mistake and wallow in a pity INDICATORS
kept on, passing halfway on track for a finish PG 32
party, or I can learn my lesson and move on,
under the Silver cut-off time. Then things got somewhat wiser, but more determined to
fuzzy. I started feeling dizzy, then nauseous. succeed at the next attempt, without ever
I slowed down. I tried to drink less. I walked making that mistake again. Sure, it was
a bit. I stopped to gather myself. I drank a tough lesson to learn in an A-race like
electrolytes. I was now behind my target Comrades, but Im better for it. So dont be
BURN MORE CALORIES
AND BUILD MUSCLE
pace. I was faltering. My goal was slipping scared to fail, unless of course you fail to QUICKER PG 60
out of reach. Trying not to panic, I tried to learn from your mistakes.
pick up the pace. Then it happened that FOLLOW US ON
overwhelming sensation when your body TWITTER @FITNESSHISEDITION
revolts and tells you enough is enough. I PEDRO VAN GAALEN OR INSTAGRAM @FITNESSHISEDITION
pulled to the side of the road and proceeded Editor OR FIND UPDATES ON FACEBOOK
WWW.FACEBOOK.COM/FITNESSHE
to get sick, like a paralytic frat boy... it went @PedrovanG @pedrovang

6 JULY - AUGUST 2017

 PUBLISHERS LETTER

PUBLISHER
ANDREW CARRUTHERS

andrew@maverickpublishing.co.za

EDITOR
Its impossible to walk PEDRO VAN GAALEN
into the gym each pedro@maverickpublishing.co.za
and every day and
DEPUTY EDITOR
push harder than the WERNER BEUKES
workout before. Youre
not a machine, and
even if you were, even
machines require
maintenance.
CO-PUBLISHER
Tanja Schmitz

ADMINISTRATION
Leoni Needham
SENIOR
DESIGNERS
Christian Nel,
Teya Esterhuizen

CONTRIBUTORS
PHOTOGRAPHERS & ADVISORY
Jason Ellis, Cindy Ellis, Gareth Powell,
workout like a man possessed. Hennie Lombard, Sean Johnson,
The fact of the matter is that we cant Slade, Michael Neveux, Julian Reichman-
always predict the outcome of the workout, James Patrick, Israelsohn,
no matter how hard we try and prepare Soulby Jackson Steve Attwell
for it, and thats okay. The secret is to
TRAIN SMARTER, understand that if you can adapt to training
TECHNICAL
NOT HARDER instinctively then youll learn to harness the
Cory Schmitz

Im not much of a winter person. Priority
number one around this time of year
is always just trying to maintain some
kind of healthy medium while training.
Training through winter, keeping healthy
and trying to make progress is tough,
unless youve got an immune system like
a bank vault which I certainly dont.
Im also not much of a patient person,
but one thing winter sure teaches you is
patience. Always put yourself first and dont
jeopardise your health simply because you
refused to let the winter bugs slow you
down. Sometimes its better to see winter
as a kind of training maintenance phase,
which brings me to my reason for writing
this publishers letter for this issue.
How many times have you mentally
prepared for a workout since the moment
you woke up in the morning? The whole
day while at work youre running through
the workout in your mind, imagining
yourself pulling the weight you aspire to
pull, executing the kind of workout youve
envisioned, only to get to the gym that night
to find that nothing goes as planned. You
slept well, ate perfectly, hydrated all day,
but when you got to the gym and started
training, you felt like you should rather
have just gone home.
Then youll get days where youve been
in meetings all day, skipped meals, hardly
drank any water, and didnt quite get the
type of rest you had hoped for the night
before. You go to the gym anyway, thinking
youre completely wasting your time, but
you end up smashing your way through the
FROM THE PUBLISHERS OF
Combined circulation of 82,000 magazines
8 JULY - AUGUST 2017
power of any workout at any time.
What do I mean by that? Some days
are heavy days and youll be stronger
than ever. Some days are better suited
to more volume-type work and stamina-
based training. Its impossible to walk
into the gym each and every day and push
harder than the workout before. Youre
not a machine, and even if you were, even
machines require maintenance.
Learn to gauge where your body is at on
any given day. Always work up to training
with big weight in the starting rounds of the
training session, but if you feel that your
warmup sets are feeling a little heavier
than normal, then be mindful of the fact
that youre probably not going to bench
those big dumbbells you did last week.
Dont get upset, just be smart about it and
approach the workout from a different
perspective. Jumping to the big stuff and
trying to duplicate the awesome workout
you had last week is only going to leave you
disappointed and frustrated, and possibly
even injured.
An instinctive approach to training is,
single-handedly, the best, most productive
weapon to have in your training arsenal.
Training smarter and not always harder
will always keep you one step ahead on the
progress chart.
Enjoy the mag.
No liability is assumed by The Maverick Publishing
ANDREW CARRUTHERS
Publisher
_MAV3RIK_ mav3rik
ADVERTISING SALES
ANDREW CARRUTHERS
andrew@maverickpublishing.co.za
011 791 3646
PUBLISHED BY THE MAVERICK
PUBLISHING CORPORATION
Publishers of Muscle Evolution,
fitness magazine and FATLOSS magazine.
www.maverickpublishing.co.za
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North Riding, 2162
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Fax: 086 660 4761 E-mail: info@fitnesshe.co.za
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Corporation, Muscle Evolution (and M.Es Fitness) nor
any of the authors of the information provided in this
publication. The Maverick Publishing Corporation cannot
be held liable for any advice provided in this publication.
The information published in this magazine should not be
considered as medical advice, please consult a registered
doctor. The Maverick Publishing Corporation shall not
be liable for any unsolicited material, nor photographs
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The Maverick Publishing Corporation reserve the right
to reject any advertising without notification, and will
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All Stock photography via www.dreamstime.com &
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 POWER UP GENERAL NEWS
ABLE
WEAR S TECH
S
FITNE DETECT
HELPS EALTH.
QUANTIFIED SELF AWARENESS ILL-H

A team of researchers measurements to help

led by geneticist Michael
Snyder at Stanford
has demonstrated
how wearable fitness
tracking devices that
measure and record
metrics such as activity
level, heart rate and
sleep patterns, can reveal
personalised circadian
rhythms, track changes
in specific environments
such as airplane cabins
during flight, and can be
combined with biosensor
information with medical
detect early signs of ill-
health. The two-year study,
which Snyder was part of,
along with an additional
60 volunteers, helped the
research team develop a
computational algorithm
that can analyse signals
from various devices to
reveal very early signs
of disease, including
differences in insulin
sensitivity, which may help
diagnose type 2 diabetes.
THE RESULTS OF THE STUDY WERE
PUBLISHED ONLINE IN PLOS BIOLOGY.

POWER UP!
ALL THE LATEST NEWS IN THE WORLD OF FITNESS

PLANET FITNESS GETS

KEISER BIKES
LOCAL TRAINER DEVELOPS ALL TERRAIN SLED More than 20 years ago, the bikes vulnerable
Personal trainer, coach and owner of Functional Training SA, Nick Gindre, has Keiser set out to design mechanisms from the
developed an all-terrain sled for use in just about any environment. Branded as a bike that would exceed sweat drip zone. This
the ATS (All Terrain Sled), this innovative sled doesnt require weights, using instead the demands of indoor means better protection
a unique braking system that allows the user to change the resistance with a simple group cycling, and now from contaminants
spin of a dial. The large wheels also enable it to be pushed or pulled over any type Planet Fitness has and corrosion which,
of surface. The ATS is the ideal training tool to introduced that know- when combined with
For more info, visit develop speed, strength and explosive power for how to South Africa. The the simplicity of the
www.allterrainsled.com any sport, or for the ultimate outdoor metabolic Keiser M3 Indoor Cycle design, requires minimal
all_terrain_sled conditioning session. delivers a real-bike feel maintenance beyond
AllTerrainSled that will appease even regular wipe-downs after
hardcore road cyclists, workouts. The Keiser
and fits riders of all M3 models at Planet
shapes and sizes with Fitness are equipped with
APP
a weight allowance of a cycling computer that
up to 136kg. Keisers monitors and displays
FLOW COMPETITIVE SPORTS BY SIMPLIFLOW innovative design both cadence and
Take your sport-specific training to the next puts the resistance levels
level and get the boost in performance youve flywheel at directly on the screen.
been looking for with FLOW Competitive Sports, the rear of Other stats include time,
a fully automated mobile sports and healthcare the bike, distance, and calories
system. This Internet-based training service for removing burned.
athletes and coaches integrates a state-of-the-
art web system and mobile application to deliver
tools that will help you get the right training The first Planet Fitness gyms that
done, while also tracking progress and allowing will receive the new Keiser M3
you to compete against the best in your specific bikes include Planet Platinum in
sporting code. Sandton, Planet Fitness Wanderers,
Planet Fitness Fourways, Planet
Available for iOS and Android Fitness Bedford, and the new
Planet Fitness Menlyn.

10 JULY - AUGUST 2017

TOP READS THIS MONTH

PEAK PERFORMANCE: ELEVATE YOUR

GAME, AVOID BURNOUT, AND THRIVE
WITH THE NEW SCIENCE OF SUCCESS
(KINDLE EDITION)
By Brad Stulberg, Steve Magness
The first book of its kind, Peak Performance
combines the inspiring stories of top performers
across a range of capabilities from athletic, to
intellectual, to artistic with the latest scientific
insights into the cognitive and neurochemical
factors that drive performance in all domains.
In doing so, Peak Performance uncovers new
linkages that hold promise as performance
enhancers but have been overlooked in our
traditionally-siloed ways of thinking. The result is
a life-changing book in which readers learn how to
enhance their performance via myriad ways.
$11.39 www.amazon.com

FASCIAL FITNESS: HOW TO BE VITAL,

ELASTIC AND DYNAMIC IN EVERYDAY
LIFE AND SPORT
By Robert Schleip, Johanna Bayer
Our understanding of connective tissue has
greatly increased in recent years, particularly that
of muscular connective tissue known as fascia. It
plays an important role in health, well-being and
mobility, as it transmits the power of the muscles,
communicates with the nervous system and
serves as a sense organ. Fascia should therefore
be specifically exercised, but 10 minutes twice a
week is all you need. In this book, leading German
fascia researcher Robert Schleip describes how
recent research findings can be translated into a
practical exercise programme for everyday use.
$17.54 www.amazon.com

CALISTHENICS: THE BEGINNERS

15 STEP GUIDE TO STREET
BODYWEIGHT WORKOUTS AND
TRAINING EXERCISES TO BUILD LEAN
MUSCLE (KINDLE EDITION)
By Beatrice Anahata
Have you struggled with not having a clear path
on which to take your exercise regimen and how
to maintain it? Then look no further! This 15-
step crash course includes bodyweight exercise
descriptions, street workouts, calisthenic workout
plans, guidelines on how to get started with the
practice, how to cleanse your body, how to use
supplements, warm ups and stretches, and much
more! This step-by-step guide will give you all the
tools you need to achieve your dream physique with
nothing more than the weight of your body.
$1.13 www.amazon.com
 POWER UP EVENTS CALENDAR

7 19
IMPI CHALLENGE
DAY-NIGHT TOYOTA
SERIES EVENT #6 WARRIOR
EVENT #5
J U L Y
20
The new Impi Day-
The Warrior
Night series is a 5km
Race is South
obstacle trail run where athletes can
Africas
compete against the leaderboard for the
event and ultimate series win. J U L Y largest obstacle
course race
Date: 7 July 2017
series. It incorporates trail running
Venue: Jackal Creek Golf Club,
with various physical challenges in
Roodepoort, Gauteng
the form of obstacles. The Toyota

IMAGE BY ZOON CRONJE FROM WWW.ZCMC.CO.ZA

To enter, visit www.impichallenge.co.za
Warrior powered by Reebok series
offers athletes from different
IMAGE BY DANIEL COETZEE FOR WWW.ZCMC.CO.ZA sporting codes the opportunity to
compete against one another over
three different race distances.
Date: 19 & 20 August 2017
Venue: Blythedale Coastal Estate,
Kwazulu-Natal
To enter, visit www.warrior.co.za

EVENTS 16
SANLAM
CAPE TOWN
MARATHON

1 7
WEEKEND
Africas
first IAAF
J U L Y Gold Label-
accredited

15
NISSAN marathon will form part of a
TRAIL-SEEKER multi-event running festival
LIONMAN that is set to attract over 20,000
J U L Y Brave the
Highveld cold
athletes. Events include the
Sanlam Cape Town 10km Peace
IMAGE BY ZOON CRONJE FROM WWW.ZCMC.CO.ZA

and head to Mabalingwe a mere Run, the 12km and 22km Sanlam
90 minutes from Pretoria for Cape Town Peace Trail Runs, and
the Lionman leg of the Nissan the Sanlam Cape Town Marathon
TrailSeeker series. The route boasts (42.2km).
some of Mabalingwes most exciting Dates: 16 & 17 September 2017
routes, with no overlaps or bottle Venue: Cape Town
necks. Its the perfect opportunity www.sanlamcapetownmarathon.com
for families to join in the fun and
make it an exciting weekend away in
the bush.
Date: 15 July 2017
Venue: Mabalingwe Nature

29
ASHBURTON
Reserve, Limpopo INVESTMENTS
advendurance.com/trailseekerseries NATIONAL MTB
VAN GAALENS
J U L Y Van Gaalens
shows off what the
Magaliesberg area has to offer, along
with hand-built single track that meanders
IMAGE BY MARIKE CRONJE FOR WWW.ZCMC.CO.ZA

through ravines and gorges, and along

river banks and over bridges. The trails
switch between varied terrain and
include river crossings, bush tunnels
and spectacular views, with occasional
tough climbs.
Date: 29 July 2017
Venue: Van Gaalens Cheese Farm,
Magaliesberg
advendurance.com/nationalmtbseries

12 JULY - AUGUST 2017

 PHYSIQUE AND BODYBUILDING CONTESTS
J U L Y
Maurice Paige, Mens Athletic
Physique up to 1.78m division
winner, IFBB Muscle Mulisha
Grand Prix 2016
IFBB Muscle Mulisha
Grand Prix 2
This IFBB-sanctioned show
is an Arnold Classic 2018
qualifier and also offers athletes
an opportunity to earn IFBB
Platinum League points.
Date: 8 July 2017
Venue: The Alexander Theatre,
36 Stiemens Street,
Braamfontein Contact
garron@musclemulisha.co.za or
candice@musclemulisha.co.za
Rise of the Phoenix 3.0
Presented in partnership with
Body Building and Fitness South
Africa (BBFSA), this popular show
serves as the ideal platform for
athletes from all federations to
compete in front of a professional
panel of judges without having
to be affiliated to a specific
bodybuilding organisation.
Date: 7-8 July 2017
Venue: The Abbotsford Christian
Centre, 28 Wyse Avenue,
Abbotsford, East London
Contact Everett Hand
everett@ppnonline.co.za
JOHANNESBURG
1,2 July - Bootcamp Workshop
3 July - National Certificate in Fitness
7 July - Exercise is Medicine 2
8 July - Functional Training
8 July - Boxing Level 3
15 July - Sports Conditioning
28 July - Exercise is Medicine 3
29 July - Group Fitness Instructor
29-30 July - Exercise & Pregnancy
29, 30 July - Johnny G Spinning
Visit www.fitpro.co.za for more info or email fitnesspro@fitpro.co.za for bookings.
A U G U S T
IFBB Boksburg Classic Nelson Mandela Bay Body
A qualifying event for the 2018 Building and Fitness
Arnold Classic Africa. Athletes Championship
can also earn IFBB Platinum The competition is held in
League points to compete in the conjunction with the BBFSA and
Gentle Giant Classic at the end offers a platform for athletes
of the year. Will include a special from all federations to show off
guest posing appearance by the results of their hard work and
Meghan Hennessy. commitment.
Date: 22 July 2017 Date: 5 August 2017
Venue: Kaleideo Auditorium, Venue: Nelson Mandela Bay (Port
Kempton Park Elizabeth)
Contact Helena at Contact Kevin Schwartz
Helena@xtyle.co.za kevin@bbfsa.co.za
IBFF Welkom Classic IFBB H&H
This International Bodybuilding Classic
and Fitness Federation (IBFF) Another
event will offer an opportunity opportunity
to athletes to be selected to for IFBB
compete at the South African athletes to
Championships. earn points
Date: 29 July 2017 to qualify to
Venue: Ferdie Meyer Hall, compete at
Welkom CBD, Free State the Gentle
Contact Kiewiet Prinsloo Giant
57 396 4302 Classic in
September.
Ricardo Viera Sean Nelson won
the Mens Athletic Athletes
won the
Mens Cover Physique title at the can also
Model Overall 2016 IFBB H&H Classic qualify to
at Rise of the go through to the Arnold Classic
Phoenix 2.0.
Africa in 2018.
Date: 5 August 2017
Venue: Pretoria
Visit www.ifbbsa.co.za
Butterworth Classic Body
Building Competition
This competition will be presented
in partnership with the BBFSA.
Date: 19 August 2017
Venue: TBA
Contact Kevin Schwartz
kevin@bbfsa.co.za
COURSE DATES
5 August - Sports massage course
12, 13 August - Aqua Instructor course
26 August - Event Periodization
30 August - Personal Fitness Trainer
CAPE TOWN
Online - Exercise Science
Blended - Personal Fitness Trainer Course
1 July - Athlete Assessment
12, 13 August - Exercise and Pregnancy
 POWER UP READER Q&A
ASK THE EXPERTS
>> Question was answered by Mario van Biljon and Pedro van Gaalen
BRING
THE HEAT
Q I like to sweat it out in the sauna after a hard session at the gym. Other
than improved blood flow and the potential this has to aid recovery, are
there any other benefits to using steam rooms and saunas after training? James
A There are numerous purported
health benefits to saunas and steam
rooms. Many are based more on urban
legend than on hard scientific research,
but the list of those in the latter category
is growing. For instance, there is some
evidence that a sauna can reduce levels
of the stress hormones adrenalin and
cortisol, and increase levels of beneficial
hormones such as norepinephrine,
which helps to improve mental focus
and attention, as well as the feel good
neurotransmitter, beta endorphin. Beta-
endorphins are believed to have a number
of health benefits, including boosting the
immune system, slowing the growth of
some cancer cells, promoting feelings
of well-being, and increasing relaxation.
14 JULY - AUGUST 2017
Conversely, a sauna can also cause a
substantial rise in the stress hormone
ACTH (adrenocorticotropic) due to the
hyperthermic stress placed on the body.
Extreme heat is also said to exacerbate
the inflammatory response to injury or
exercise.
However, there is also a growing body
of evidence that suggests heat, when
used correctly, can be a performance-
enhancing aid as it has the potential
to naturally increase growth hormone
production, muscular hypertrophy
(growth), and even endurance. Best-
selling author and famous life hacker,
Tim Ferris is probably the most vocal
proponent of using saunas and steam
rooms to boost his anabolic response and
A STUDY
DEMONSTRATED THAT
A 30-MINUTE SAUNA
SESSION TWO TIMES
A WEEK FOR THREE
WEEKS POST-WORKOUT
INCREASED THE TIME
TO EXHAUSTION DURING
A RUN BY 32%.
hack his body to get the best results.
You can find extensive scientific literature
to support his approach on his website
fourhourworkweek.com (or buy his books,
Tools of Titans or The Four-Hour Body),
but to offer a quick overview, he has
experimented extensively (on himself)
and engaged with many experts on the
subject of hyperthermic conditioning.
This is defined as a form of deliberate
heat acclimation, be it through the use of
a sauna or steam room, or exposure to
hot and humid conditions to intentionally
increase core body temperature to
promote physiological adaptations that
can result in increased endurance,
easier acquisition of muscle mass,
and a general increased capacity for
stress tolerance, according to Rhonda
Perciavalle Patrick, Ph.D. This is usually
done in combination with an appropriately
structured training programme and
relevant diet protocol structured toward
the attainment of the same goals, but
hyperthermic conditioning also seems to
deliver benefits in isolation.
To give you an indication of the potential
for performance enhancement that the
sauna could hold, a study published in the
Journal of Science and Medicine in Sport
(Scoon, G. S., et al., 2007) demonstrated
that a 30-minute sauna session two times
a week for three weeks post-workout
increased the time to exhaustion during
a run by 32% in study participants when
compared to baseline.
Just be warned, though, that an
elevated core temperature is not
something the human body generally
POSSIBLE
reacts well to. In severe cases it leads to
HEALTH
BENEFITS: death, due primarily to organ failure. Less
Endurance severe, yet still potentially devastating
Performance- outcomes of heat acclimation gone wrong
enhancing aid
could include brain damage (potentially
Boosting the
immune system, resulting in a coma), cardiovascular
Slowing the system damage, seizures, heat stroke or
growth of some heat exhaustion (and related symptoms),
cancer cells,
and dehydration.
Promoting
a feeling of Outside of the use of saunas for
well-being, hyperthermic conditioning, there are also
Growth several studies that have documented
hormone
positive effects on the human body from
production
Rehabilitation regular, less extreme sauna use. These
from injury. include improved rates of rehabilitation
from injury, and enhanced recovery from
exercise. These studies also point to a
number of potential health benefits, which
include the improvement of conditions
such as chronic rheumatic disorders,
degenerative joint diseases, arterial
hypertension, and respiratory system
dysfunction. There are also a broad range
of health benefits for the cardiovascular
system from regular sauna use, as you
mentioned in your question.
ELEVATED
In addition, a 2007 study (Pilch et al.)
CORE
also found that Finnish sauna sessions TEMPERA-
promote a response from endocrine TURE CAN
glands and stimulate the immune LEAD TO:
Death, due
system. Interestingly, a follow up study
primarily to
looked specifically at the effects of a
single Finnish sauna session on white
organ failure or
brain damage, CONTRAST PROTOCOLS
Q
blood cell (WBC) production and cortisol Cardio- Ive been told that hot-cold, or contrast water treatments can
vascular
levels (Pilch et al., 2013), and found that speed up recovery. Is this true? And if so, how should I be applying
system
it caused a significant increase in overall damage, this method? Paul
WBC count, and considerably elevated Seizures,
neutrophil count, basophil count and
lymphocyte count in the blood, but only in
Heat
stroke or heat
exhaustion
A Contrast water therapy or
treatment, also known as hot-
cold immersion therapy, is a form of
of delayed onset muscle soreness
(DOMS). Published in the Journal
Strength and Conditioning Research,
the group of trained men. Dehydration.
treatment where the entire body, or a study (Vaile JM, et al. 2007)
a specific limb is immersed in warm found that contrast water therapy
SAUNA MYTHS water, followed by the immediate was associated with a smaller
immersion of the limb or body in ice reduction, and faster restoration,
water, normally an ice bath. This of strength and power ... following
procedure is repeated several times, DOMS-inducing leg press exercise
alternating hot and cold, with up to 20 when compared to PAS (passive
minutes spent in each environment for recovery). Therefore, CWT seems to
it to be effective. Contrast showering is be effective in reducing and improving
often offered as a suitable alternative, the recovery of functional deficiencies
switching between periods of hot and that result from DOMS, as opposed to
AID & ACCELERATE HELPING THE BODY
cold water, usually ending on a blast passive recovery.
WEIGHT LOSS. FLUSH OUT TOXINS.
This weight loss is only The truth is that of cold, but full immersion in a bath There is also a type of detoxing
transient because its sweating is not the is generally best (saunas are ideal for benefit to this approach due to contrast
simply water being lost physiological mechanism the warm contrast read more in the therapys effects on the lymphatic
through temporary through which the body
previous Q&A). system part of the circulatory system
dehydration. As soon as filters out toxins. The
you leave the sauna and kidneys and liver are the The theory behind contrast and a vital part of the immune system.
rehydrate by drinking bodys filters, not the therapy is that the warm water As the lymphatic system lacks a
fluids, the weight lost skin. Your sweat is causes vasodilation, followed central pump (like the heart in the
through sweating will be primarily composed
by vasoconstriction from the cardiovascular system), by alternating
quickly regained. The heat of water and salts
is no way burning fat or (electrolytes), with ice water. This has the ability to between hot and cold youre prompting
promoting its metabolism only trace amounts of improve cardiovascular function your lymph vessels to dilate and
in any meaningful way. metabolites. The only and promotes the circulation of contract, respectively, to essentially
There is a metabolic effect possible way that saunas
blood throughout the body or limb. provide the pump mechanism to
from the time spent in the could offer any kind of
sauna as your body works detoxing benefit would This is the primary benefit linked help move interstitial fluid, known as
to cool itself your heart be its ability to increase to contrast therapys ability to aid lymph, through the body. This lymph
rate becomes slightly muscle perfusion (blood recovery as it promotes muscle is filled with white blood cells, which
elevated to increase flow to muscle tissue),
perfusion during warm contrasts, and is why contrast therapy is also said to
circulation to the skin to which helps to remove
get the cooling benefits exercise metabolites helps to expel exercise metabolites boost immunity, specifically reducing
of sweating. However, and free radicals. These and other toxins from the muscles susceptibility to colds and prevent(ing)
the increased number toxins would then during constriction from the cold infections in healthy subjects (Ernst et
of calories expended is need to be transported
contrasts. The cold also helps to al., 1990; Dugu et al., 1998).
negligible compared to the in the blood to the
amount of energy you would aforementioned organs for reduce swelling and inflammation, Of interest, but not directly linked
expend over the same expulsion via the digestive however, whether that is a benefit to recovery, are contrast therapys
period spent on a treadmill. or urinary systems. after exercise is questionable and is a touted psychological benefits, as it
topic weve covered in this magazine promotes the release of noradrenalin,
before. There is also some research which helps boost mental focus
Regardless, there are sufficient evidence-based reasons to
to support claims that contrast water and attention, and it is also said to
continue using the sauna and steam room at the gym. You may,
therapy (CWT) can reduce symptoms improve mood.
however, want to get more strategic with how, when and the
duration you use it for to get the most benefit.

www.fitnesshis.co.za 15
 POWER UP GROOMING
BEARDING BASICS
OIL vs BALM
Beard oil softens facial hair and
nourishes the skin underneath
creating the conditions for
healthy beard growth. Beard oil
is especially helpful during the
first six weeks of beard growth,
when itching can be a problem.
It can be used to soothe skin
underneath the beard at any
time or as an intensive night
treatment.
GROOMING
MORE TIPS TO HELP YOU MASTER
THE ART OF BEARDING.
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the beard, or as a shave oil.
>> R135
www.dischem.co.za, Clicks,
Selected salons & pharmacies
16 JULY - AUGUST 2017
Beard balm, on the other hand, is
like pomade made especially for
beards. Its thicker than beard oil,
but not as thick as a beard wax.
Once your beard reaches the
desirable length, beard balm is
a daily, leave-in conditioner that
works wonders as a moisturiser
and styling aid to tame any rogue
hairs, leaving your beard
looking shiny and healthy.
BADGER BEARD BALM
This daily, leave-in certified organic
beard balm and styling aid seals
in moisture and conditions your
beard, making facial hair appear
thicker. Rich in vitamins A, D, E
and F, and essential fatty acids, it
penetrates deeply and moisturises
with no greasy after feel.
>> R330
www.naturescolours.com,
Wellness Warehouse,
Selected health shops
VICHY HOMME HYDRA MAG
C+ - ANTI-FATIGUE HYDRATING
CARE FACE+EYES
The first anti-fatigue moisturiser
for face and eyes for men with
sensitive skin with signs of fatigue,
dehydrated skin, dull complexion,
drawn features, under-eye bags
and dark circles.
>> R385 (50ml)
www.dischem.co.za
A good beard balm
should condition your
beard, seal in moisture,
keep stray hairs in
check, and act as a
light styling aid so over
time your beard not only
looks healthier, it feels
softer as well.
NU SKIN MENS
CARE DIVIDENDS
AFTERSHAVE BALM
With Nu Skin's Dividends
Aftershave Balm you can extend
the results of your morning shave.
This lightweight balm makes
facial hair softer, finer and less
noticeable so you can skip a shave
without people noticing.
>> R384.60
www.nuskin.com/za
 ADVERTORIAL DIS-CHEM

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NEEDS AND PROFESSIONAL ADVICE
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Coupon not valid for products already on promotion.
Only one coupon per product may be redeemed. This
coupon is not exchangeable for cash.No photocopies will be
accepted.Offer not valid for online purchases.In the event of
disputes, Dis-Chem reserves the right of final decision.
Coupon not valid for products already on promotion.
Only one coupon per product may be redeemed. This
coupon is not exchangeable for cash.No photocopies will be
accepted.Offer not valid for online purchases.In the event of
disputes, Dis-Chem reserves the right of final decision.
Coupon not valid for products already on promotion.
Only one coupon per product may be redeemed. This
coupon is not exchangeable for cash.No photocopies will be
accepted.Offer not valid for online purchases.In the event of
disputes, Dis-Chem reserves the right of final decision.
Coupon not valid for products already on promotion.
Only one coupon per product may be redeemed. This
coupon is not exchangeable for cash.No photocopies will be
accepted.Offer not valid for online purchases.In the event of
disputes, Dis-Chem reserves the right of final decision.

COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL

NEEDS AND PROFESSIONAL ADVICE
 POWER UP MY WEEK

MY WEEKJACQUES FAGAN
AS A FITNESS PRO,
MODEL & ATHLETE

I compete right through the year. My diet and routine is therefore very much the same
every day. I train my clients most of the time and work to build my business. I sell Dranged
and Wildcat clothing, USN products, and IV Drip Doctor services at my studio, all of which I
manage myself. To give every aspect the attention it deserves, without losing lifes balance, its very
important that Im consistent in whatever I do. Consistency in all aspects of life is key to success.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

04:00 05:00 04:10 05:45 06:15 06:30
My alarm goes off Alarm goes off Jump in the Out the door Prepping my Its great to sleep
and Im up getting I get an extra shower. and off to work first meal 100g in a bit! That
ready for the day. hour of sleep to meet my first rolled oats with extra 30 minutes
on Tuesday and client of the day. 1 scoop of USN makes a big
04:30 Thursday. BlueLab Whey difference.
I say goodbye to 06:00 04:20 Protein and a
my wife and my 05:15 Arrive at Start my day with black coffee. 07:00
little dog, Chloe. Jump in the Body20 Studio a black coffee, Hit the gym
shower before 04:35 Silverlakes. but I dont have 06:45 for the biggest
05:00 getting dressed. I head to my anything to eat Out the door to workout of the
My first client Body20 EMS 11:30 its part of my get to work by week leg day!
for the day 05:20 Studio in Meal 3 consists fasted diet. 07:00.
arrives. Breakfast before Silverlakes, of 200g chicken 08:30
After I mix work today. Pretoria. and 200g sweet 11:30 08:30 Post-workout
some USN Thats usually potato. Time to eat again Fuel up with 2 replenishment
BCAA Amino 4 WheetBix with 13:00 meal 2 of the scoops of USN includes 2 scoops
Lean, which 1 scoop of USN Wednesdays gym day. This time BlueLab of USN BlueLab
Ill sip on BlueLab Whey session is triceps, its 200g chicken, Whey Whey protein and
throughout Protein, and some biceps and abs. with 200g sweet protein, 2 rice cakes.
the day, we get to black coffee. potato. and 2
work. rice cakes 09:00
06:30 13:00 with nut butter. My wife and I
07:00 Work through Time for a full- normally go for
Starting to get my emails and body EMS session 12:00 a brunch, then
hungry while I deal with admin, to end the week Finish work for head to the shops
continue with like setting up and get that the day. or take our little
clients. I train my my teams work 13:00 pump going. dog to a park for
clients in a fasted shifts. Back in the gym 13:30 a walk.
state to help tap for another Get in a quick
into fat stores for 08:30 back and chest 30-minute abs
energy first thing My second meal 14:30 session. sessions before
in the morning. of the day is 2 Meal 3 is my heading home.
This way I dont scoops of USN post-workout 14:30
have to do any BlueLab Whey meal, which Sit down to meal 14:30 13:00
cardio. Protein, and 2 consists of 200g 4 200g chicken Put my feet up Lunch of tuna
rice cakes with chicken and 200g and 200g sweet and just relax salad with
nut butter. sweet potato, potato while watching pineapple,
again. 14:00 some sport or cucumber, avo,
12:30 20:30 Mix up a post- reading a book. tomato and feta
Drink my USN 19:30 Time to study workout shake cheese.
3XT Extreme My last client
Im busy USN Blue Labs 16:00
Pump pre- leaves the studio.
working
Whey, Wheytella Mid-afternoon 14:00
workout. Time to lock up flavour. snack time. 45-minute
08:30 and head home. towards a Weekends include afternoon power
Time to eat, nutrition 200g of lean nap.
finally! My first 21:00 certification minch and 150g
meal of the day Time for my next through of Jasmine rice. 17:00
PHOTOGRAPHY BY SIMON HOWARD, WWW.SNHFOTO.COM

is 100g rolled meal. This time TriFocus Light the coals

oats with 1 scoop its a 250g steak
Fitness 19:00 for a Sunday
of USN BlueLab - either rump or 17:30 Dinner time. afternoon braai
Whey protein. sirloin - with 250g Academy. Meal 4 is a 200g Tonights 200g to grill a steak or
13:00 sweet potato oven piece of hake, portion of a some chicken,
12:30 Gym session. chips, and 60g with 150g rice. protein of choice which we eat with
Mix and drink a Tuesdays session of avo. is paired with avo, sweet potato
USN 3XT Extreme targets shoulders 20:00 80g pineapple and salad.
Pump pre- and abs. Get back home and 200g sweet
workout. and spend time potato. 20:00
19:00 22:00 with my family. Study time again.
13:00 Back home to Last meal of the 20:00
Gym session. spend time with day 4 WheetBix 22:30 Hit the books 21:30
Mondays are for my family and with 1 scoop USN Eat my last meal again to get on top Last meal of the
hitting chest and get dinner ready. BlueLab Whey of the day, which of the TriFocus day and Im in bed
back. Today Ill add is 100g rolled oats Fitness Academy by 22:00, where
a mielie to my 22:30 with 1 scoop USN Nutrition course I read my book
meal. Time for bed. BlueLab Whey. work. until I fall asleep.

www.fitnesshis.co.za 19
 POWER UP GYM GEAR

ADIDAS PUREBOOST DRP PUMA PWRCOOL TEE REEBOK FLOATRIDE

Features Boost technology and an 8mm
heel-to-toe offset. Includes a one-piece
engineered circular knit upper, a
wider forefoot, and a stretchweb outsole.
R2,299 www.adidas.co.za
Features PWRCool fabrics that maximise
moisture transport and breathability.
R799 www.puma.com
Pressure set for a consistent cell structure in
Floatride Foam that provides a mix of softness
and responsiveness to ensure high-level
comfort while pushing running performance.
R2,499 www.reebok.zo.za

Project Rock

GEAR UP.
SuperVent mens
tank top
R1,275.43

ZIP UP.
SHOW UP.
GEAR UP FOR ANY ACTIVITY
Project Rock
SuperVent Armour
mens leggings
R1,169.13
WITH THE LATEST FITNESS
APPAREL ON SHELF.

Project Rock Vortex

mens shorts
R1,488.04

Project Rock
Delta shoe
Available from
August

UNDER ARMOUR
The Under Armour (UA) SuperVent
Project Rock Training Collection and
Project Rock Delta Footwear is the
PUMA brands first head-to-toe performance
Classic waist bag
training collection, created with Dwayne
R469 www.puma.com The Rock Johnson.
www.underarmour.com/en-za
www.totalsports.co.za

20 JULY - AUGUST 2017

 POWER UP GYM GEAR

UNDER ARMOUR ADIDAS ATHLETICS Z.N.E

Project Rock SuperVent mens short
sleeve shirt
R1,275.43 www.underarmour.com/en-za
www.totalsports.co.za
TRAVEL HOODIE
Features oversized sleeping hood to block out
noise for sleep and relaxation when travelling.
Includes easy-access hidden pockets.
R2,599 www.adidas.co.za

ADIDAS PARLEY FOOTWEAR UNDER ARMOUR

UltraBoost Parley, Parley UltraBoost X and Project Rock SuperVent Snapback cap
UltraBoost Uncaged Parley feature laces,
R743.91 www.underarmour.com/en-za
heel webbing, heel lining, and sock liner
www.totalsports.co.za
covers made from recycled PET material.
PUMA NETFIT
Puma NetFit Technology enhances fit and R2,999 www.adidas.co.za
support by combining a high-grade engineered
net with form-fitting base materials. With
netted mesh, users have limitless options in
how they lace up. Available in Speed Ignite
NetFit. Ignite NetFit, Tsugi NetFit, Ignite
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NetFit (from August).

The innovation and performance

teams at Puma have developed
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provide guidance:
1. STANDARD LACING: For runners
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5. HEEL SUPPORT LACING: For UNDER ARMOUR PUMA IGNITE 3 PWRCOOL
runners who prefer a tighter fit Project Rock Contain backpack duffle 3.0 bag The Dri-Freeze collar lining instantly
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liner for maximum ventilation.
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@PUMASouthAfrica R1,999 www.puma.com
R2,799 www.puma.com

22 JULY - AUGUST 2017

 POWER UP GUY GEAR

TUDOR HERITAGE BLACK BAY 41

Tudor presents the aesthetic codes of its emblematic
Heritage Black Bay on a model with a 41-millimetre
diameter, a slimmer middle case and fixed bezel in
polished steel. Elegant and sporty at the same time, it
captures the essence of Black Bay in a formal version.

HISENSE C30 ROCK SMARTPHONE

The super-slim 7.95mm device boasts a metal frame and
a soft rubber outer casing, to deliver an on-trend look
with maximum durability. It is IK04-level shock resistant,
and has an IP68 certified dust and water resistance rating,
which enables it to be submerged to a depth of 1.5m for up
to 30 minutes. The 5.2 full-HD display delivers 424 pixels
per inch. The phone is driven by a Qualcomm Snapdragon
octa-core 64-bit processor, with 3GB of RAM and 32GB of
on-board storage, and is powered by Android 7 Nougat and
Vision UI 4.0. Additional features include a 16-megapixel
back camera, a five-megapixel front-facing wide-angle
camera, and quick-charge functionality.
R4,499
Available at retailers nationwide, and selected online retailers

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

ELEMENT CASES
The new range of rugged protective cases for iPhone 7 and
iPhone 7 Plus smartphones from Element Cases are now
available in South Africa through Gammatek.
The Aura Case The CFX Case
Robust protection and MERC 3 technology,
aesthetics which combines aerospace-
QLC Quick Lock Crown grade carbon fibre with
System rigid polycarbonate to
Tough-luxe finish create a reinforced chassis
2-Cush Liner System to that resists twisting
suspend and cushion the and bending.
iPhone for superior drop Co-moulded Hit (High
protection. Impact TPU) technology
Integrated Fast Tap to provide protection at
buttons protect iPhone both ends.
controls while providing Available in black, blue, orange
quick and easy use of and white/red.
volume and on/off functions.
Available in black, deep red and
deep blue.

24 JULY - AUGUST 2017

 EXPLORE
WINTER WARMER
K-Way men's Ashton quilt bomber jacket R1,699

K-Way mens Drake down jacket R1,499

K-Way mens Denali down jacket R1,799

K-WAY DOWN JACKETS

Double down this winter with Cape Union WOLVERINE OSAGE
Marts wide range of K-Way down jackets. The Wolverine Osage
Only ethically-sourced down has been gives outdoor sportsmen
sourced for use in these jackets, which are toughness and waterproof
hypoallergenic. All outer fabrics are 100% protection in a lightweight
windproof and breathable, while coatings eight-inch boot. The Scout
add water repellency. Ideal for everyday Side Zip Boot can take on
winter wear, hiking or outdoor sports. the toughest conditions.
Available for purchase in all stores and online. Combining rugged,
waterproof leather uppers
with waterproof membrane
technology, the Osage Compression-moulded EVA
Scout keeps your feet dry
and comfortable through
wet conditions, and keeps
the cold at bay with its
400g Thinsulate lining.
OrthoLite insoles cushion
and comfort your feet while
fighting odour with NXT
odour control technology.
midsoles absorb shock,
while the nylon shanks
stabilise the boot over
rough, uneven terrain.
Rubber lug outsoles provide
traction over changing
terrain. The side zip design
means easy on/easy off use.
R2,200

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

GARMIN FENIX 5 RANGE

The fenix 5S is lighter, sleeker and smaller than previous models
perfect for small wrists without sacrificing multi-sport functionality;
the fenix 5X boasts pre-loaded wrist-based mapping; while the
compact fenix 5 is feature-packed for training and various sports.
All fenix 5 models are 24/7 fenix 5 Performer Bundle adds a
activity-tracking wearables HRM Tri chest strap that enables
offering extended battery life, users to capture advanced
with Garmin Elevate wrist running dynamics, and heart rate
heart rate technology, and a host data while swimming. Each of
of smart connected features. the new fenix 5 models is built
All fenix 5 models are also to withstand the elements with a
compatible with Connect IQ so tough stainless steel EXO bezel
users can customise their watch and a forged steel rear case, and
with apps, widgets, data fields all models are waterproof rated
and watch faces. In addition, to 100m. New training features
users can easily switch between include the monitoring of training Available at a suggested
bands in seconds without tools status, training load and Training retail price of R10,499
with the QuickFit feature. The Effect 2.0. (fenix 5 and 5S mineral
glass versions) or R11,999
(fenix 5 and 5S Sapphire).

FIT TECH
The fenix 5 Sapphire
Performer Bundle retails
at R13,999, while the
fenix 5X Sapphire has a
suggested retail price of
R13,499. To learn more,
visit www.garmin.co.za
GADGETS AND TECH TO GIVE YOU THE
EDGE IN YOUR TRAINING AND RACING.

THULE CHARIOT MULTI-FUNCTIONAL CHILD CARRIERS

Thules next-generation
Chariot multi-sport child
carriers and trailers are now
available in South Africa. The
Thule Active with Kids range
enables parents to follow an
active lifestyle with their children,
in a fun, easy, and hassle-free
way. A must for active parents
and outdoor exercise enthusiasts,
the Thule Chariot multi-sport
range offers safe, comfortable
and innovative child carriers
suitable for cycling, running,
jogging or strolling, in both single
and double versions. For more
info, visit www.thule.com/za

Priced from R13,499 (Thule Chariot Lite 1)

to R28,999 (Thule Chariot Sport 2)

26 JULY - AUGUST 2017

 BOOMPODS

The latest on-the-go earphones and portable speaker innovations

from Boompods are now available in South Africa through
Gammatek. The Boompods range includes:

SPORTPODS VISION
Lightweight, wireless, sweat-
proof earphones that have been
ergonomically designed with over-ear
hooks that keep them firmly in place
during runs and workouts at the gym.
The illuminating headband also has three different
light modes to keep wearers visible when running at night. The volume
and track control allows wearers to adjust listening and take phone
calls without having to slow down. They are equipped with Bluetooth
4.0CSR technology, allowing for quick connection to any Bluetooth
device, with an operating range of up to 10m. Offers battery life of up to
eight hours, and comes equipped with a mic, remote and carry case.
Available in grey and green at selected retail outlets. R1,299

AQUAPOD
A go-anywhere portable speaker that is compact, shock-
proof and waterproof. It can be mounted on a bike, hung
off a bag or even used in the shower via its suction cup.
Aquapods boast Bluetooth 4.0 connectivity and a hi-spec
chip set, and features an integrated rechargeable
battery for five hours of playback.
Available in blue and grey, with a sports mount kit,
a remote and a mic. R899

SPORTSPODS RACE
Ideal for runners and cyclists, these
lightweight in-ear, Bluetooth-enabled, sweat-
resistant earbuds are designed specifically
for active users who want to adjust volume,
change tracks and take calls while on the go.
Delivers exceptional all-round sound, with
memory foam ear-tips and moldable ear hooks
for a great fit, and a clip-on pod control with tactile
recognition. Offers four hours of play time, and comes
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www.fitnesshis.co.za 27
 POWER UP MALE FIXATION
LOGAN
COLEMAN
QUICK FACTS:
Nickname: Logy or Logs
Height:1.67m
Contest weight: 52kg
Off-season weight: 55kg
Birthdate: 31 July1996
Birthplace: Bedfordview,
Lives: Edenvale, Jozi
Hair colour: Blonde brown
Eye colour: Hazel
Occupation: Assistant
trainer at Switch Playground
Greenstone, au-pair,
internationally qualified
make-up and prosthetics
artist, studying nutrition
Sponsors: NPL supplements,
Smashton Industries clothing
Motto you live by:
NEVER LET
SUCCESS GET
TO YOUR HEAD,
NEVER LET
FAILURE GET TO
YOUR HEART.
Logancoleman_wffpro
Logan Coleman
>> Photography by Sean Levitt
sean.levitt.photographer
28 JULY - AUGUST 2017
SOUTH AFRICAS LATEST
ADDITION TO THE PRO
RANKS IS THE DROP-
DEAD GORGEOUS
LOGAN COLEMAN. After
being awarded Pro status
in the WFF, Logan made
quick work of stamping her
authority at the highest
level by taking the Overall
Pro title at her debut
show. Now this fiery Bikini
athlete from Joburg is
ready and raring to take on
the rest of the world!
What drew you to the fitness industry?
Both my parents competed, but I always
said Id never do it, until I watched my
mom win WBFF in 2014, that is. I gave
it a try in 2015 and wanted more of the
thrill I got when I stepped on stage.
Which muscles do you love to wreck in
the gym, and why?
Definitely glutes and shoulders, because
theyre both areas I want to improve.
What goes through your mind when
youre on stage?
Honestly, my mind goes blank. I hardly
hear anything. I just live that moment
and love it.
Were you sporty at school?
I played first-team soccer and hockey.
I also made A team athletics for both
middle distance and sprints.
What do you love most about the fitness
industry?
The support and motivation you get from
other athletes, and to be an inspiration
to others.
And what do you hate most?
That its often about who you know
that determines an athletes ultimate
success. Im proud to say, I did it alone.
How does a Pro athlete diet down for
shows, then?
I use carb cycling closer to comps, but I
normally follow a high-carb diet as my
body loses weight quickly.
Do you like men with muscle?
WORKOUT SPLIT
Yes, I mean, how could you not? Ive got
myself a man with an amazing physique. MON Legs
TUE Glutes
What ticks you off the most in the gym?
People who think lifting heavy is cool, WED Hamstrings
but their form is wrong. Rather do it right THU Back & biceps
with less weight. People who dont put
their weights back also infuriate me. FRI Triceps & shoulders

SAT Legs
How would you best describe
yourself in one sentence? SUN Calves
Shy and introverted, but once you
ABS EVERY MORNING
get to know me, good luck getting AFTER CARDIO -
me to keep quiet! 20 minutes on the
stepper and a
Whos your pillar of strength? 10-minute incline
My boyfriend, Darian. Weve always walk to tighten
competed together and when I feel I up those
cannot anymore, he pushes me and glutes!
supports everything I do. I can always
count on him to get me through my
weak days.

Whats your ultimate cheat?

I love pizza and chocolate.

When do you indulge?

I have a cheat meal every Sunday its a
good end to the weekend and a great way
to start the week.

When do you feel at your strongest?

Im at my strongest when I can see Im
achieving what I set out to, whether it be
with my physique, career wise or just life
in general.

When do you feel at your weakest?

That would be peak week. I have no
energy and mentally its the hardest.

What do you look forward to the

most every day?
My oats in the morning... no, but in all
seriousness, I look forward to taking
another step towards achieving my goals.

Whats your personal recipe for success?

Be kind to everyone and help anyone who
asks for advice. Stay humble no matter
what cause soon the people who looked
up to you wont.

Any famous last words?

Stay humble or life will do it for you.

CONTEST HIGHLIGHTS: 2015 Rossi Grand Prix Beach Bikini, Bikini O/1,65m,
and Bikini U/23 - 3rd Nabba Bikini Model O/1.63m and Overalls - 1st Nabba
World Championships in Florida 2016 WBFF Model Search - 2nd & Bikini Model
Tall top 10 Nabba Nationals Bikini O/1.63m - 2nd Nabba World Championships
in Ireland 2017 Nabba/WFF Bikini Model U/24 1st & awarded Pro Card
Nabba/WFF Bikini Model Overall Pro 1st Invited to compete in Rio in June
and planning to compete in Cyprus in November.

www.fitnesshis.co.za 29
 ADVERTORIAL miha bodytec

A
fter leaving school in 2011, including Pilates, yoga, kickboxing, and
Warren Rijavec was unsure water aerobics, so I gave these clients the
of the direction his life should option of including EMS to improve their
take. To broaden his horizons, he outcomes and reduce their training time. At
enrolled in a gap year course with first his clients were skeptical as most had a
Beyond Adventure, an extreme misguided perception of what EMS was from
leadership and business programme TV infomercials. However, once I added
for young people. After completing EMS to common movements they already
the course, Warren then decided to did, they realised how effective it is.
enrol in a formal tertiary institution Warren also built a concentrated network
to study engineering. I felt this of clients in specific locations to reduce
was the next step I needed to help travel time. I printed fliers and distributed
determine what I wanted to do with them in custom magazines for high-end
my life. However, I soon realised residential estates. I got a few clients that
that I didnt want to chase a way, but once I shifted my marketing to
formal career and join the rat traditional ads in the same magazines I
race, where people merely live got a better response. Having built a solid
to work. Rather, I wanted a
client base, it was through word of mouth
lifestyle that would enable me
that Warren reached his client target. He
to experience more of the world
also priced his EMS sessions properly to
around me. Basically, whatever
generate the revenue he needed to sustain
career I followed, it needed
his business, and his lifestyle. At R300 per
to be a means to an end I
session, Warren was able to work five hours
wanted to work to live, and
a day three hours in the morning and two
live life to the full.
in the evening with the remainder of his
time open for the other stuff he wanted

WORKING TO LIVE,
to do. Within just two years, at the age of
just 24, I was generating enough income to
become financially independent, which is
a lot sooner than many of my friends who

NOT LIVING TO WORK obtained formal undergraduate degrees

and worked 9 to 5. I couldve reached that
point sooner, but I chose to slowly build my
client base to maintain my free time, to be
HOW PERSONAL TRAINING AND EMS HELPED TO CRAFT able to experience more in life. This makes
every day feel like a weekend, and its all
THE LIFESTYLE THIS MILLENNIAL FIT PRO WANTS TO LIVE thanks to EMS.
Warren works on maintaining a low
To achieve this, Warren needed to stint as a personal trainer at Train Right,
client attrition rate, which is easy when
create a source of income that would with additional work as a supplement
EMS delivers the results clients want. I
allow him to work a few hours a day, promotor, Warren knew exactly how he
also try to offer something unique, like
could leverage personal training and EMS
leaving enough free time for the activities
making clients healthful organic smoothies
he wanted to pursue, or to learn new to craft the lifestyle he desired.
after sessions, or cooking a healthful meal,
skills or crafts, yet still earn enough to I knew EMS was the ideal option to
which also creates an additional revenue
sustain his lifestyle. build my business because it doesnt
stream. In addition, I carve out niches by
Personal training seemed perfect require as much time as traditional I also try
to offer
finding unique applications for EMS in non-
as I could control the hours I worked training clients get the same or better
something conventional settings, such as rehabilitation
and the number of clients I took on. So results with a 30-minute session. Its also unique, like or relaxation, even if that means revenue
Warren enrolled at HFPA and graduated the perfect adjunct to any form of exercise making clients
a healthful sharing with those who make referrals.
as a certified personal trainer and with aas the technology is extremely versatile, organic With his innovative, non-conventional
making it applicable to multiple smoothie
approach, Warren believes there is still
ONCE I ADDED EMS TO populations, which was synergistic in their
kitchen after significant scope to build his business.
COMMON MOVEMENTS with my special populations sessions, or
I havent really tried or implemented
MY CLIENTS ALREADY qualification. to cook them
a healthful everything I want to, mainly because I
DID, THEY SOON REALISED Warren considered a bank meal. plan to progress slowly to maintain my
HOW EFFECTIVE IT IS. loan for the R250,000 needed to
current lifestyle. And thanks to EMS, Im in
purchase a Miha Bodytec EMS
complete control of this aspect of my life,
diploma, specialising in training special system. However, I first discussed my
he concludes.
populations. While he studied, Warren plan with my father. He liked the idea and
started working as a personal trainer, decided to purchase the EMS machine
and in 2013 was introduced to electro- to set me up, explains Warren. After For more info on the
muscle stimulation (EMS) at Bodytec. I concluding his EMS training with Miha Miha Bodytec EMS
learnt, first hand, how EMS works and the Bodytec, Warren launched his business, training system, e-mail
benefits this technology offers because branded New Movement, and began info@impulseworkout.co.za or
we had to use the equipment once a building his client base. I was already visit www.miha-bodytec.com
week as a job requirement. Then, after a offering traditional personal training,
To book a consultation call 082 938 1881 or email warrenrijavec@gmail.com

30 JULY - AUGUST 2017

Dive into
The World of miha bodyTec
a technology is striding ahead!
Active musculature is the key to a body with great capacity, as well as being a precondition for health, fitness, wellbeing, and
an aesthetically pleasing appearance in short, for that kind of physical and mental ability youve always really wanted. miha
bodytec guarantees results that will astound you, results you can achieve rapidly, and results you can really see. Right in step
with the spirit of our times!

- experience miha bodytec for yourself!

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

www.miha- bodytec.com
 POWER UP FEATURE

DONT
IGNORE THE
NATURAL
WARNING
SIGNS YOUR
BODY GIVES
THAT COULD
INDICATE
THAT
SOMETHING
IS WRONG

5
SIGNS
THAT
YOUR M
odern medicine is highly reactive as we tend
to only see our doctor once we have a full-
blown illness, or when an infection of some
sort takes hold of our bodies. Well, why not

HEALTH
turn the tables on ill-health by being more proactive?
Other than leading a healthy lifestyle that consists of
regular exercise and a healthful natural diet, there is more
one can do to stay ahead of pathogens and other common
health-related problems.

SUCKS
There are numerous tell-tale signs that indicate the
onset of something nasty that could potentially land you in
a doctors room. If you know what to look for and are more
self-aware, you can spot it early enough and can take steps
to correct the issue before it becomes a full-blown malady
that requires medical intervention.

32 JULY - AUGUST 2017

HERE ARE 5 COMMON SIGNS THAT YOUR STATE
OF HEALTH KINDA SUCKS RIGHT NOW...

1 YOU WAKE UP EVERY MORNING AT 3AM

Waking up every night at around in this complex process, its certainly

3am isnt a coincidence, nor is it a
body clock quirk. In fact, just because
something is common doesnt mean its
normal. It should therefore be a red
flag as it could be indicative of a
serious health issue.
One of the main reasons for this is
adrenal fatigue. The adrenal glands are
important endocrine organs that are
an important one. Cortisol also affects
our physical, mental, and emotional
strength, and our general well-being.
However, when were overstressed, be
it from work, life, environmental, dietary
or exercise stress, our cortisol levels
remain elevated into the late afternoon
and evening. This often makes it hard
to fall asleep, and once we do, we often
3 SKIN ISSUES

Acne breakouts, eczema, or rashes

located atop the kidneys, and one of tend to wake up at around 3am.
their roles is to produce the stress Chronic cortisol dysregulation can indicate a number of health issues,
hormone cortisol. can eventually start to destroy tissue but a few of the more serious include
While this important hormone has such as muscle and bone. It also chronic systemic inflammation,

been demonised due to its association
with stress, we all need it to function
optimally. Firstly, it is an important
mediator of the sleep-wake cycle, also
known as the circadian rhythm.
When adrenal function is normal,
cortisol levels are highest in the morning
to wake us up, and gradually decline
throughout the course of the day,
eventually reaching levels in the body
that make us tired and ready for sleep
at night. While its not the only hormone
slows down healing and normal cell
regeneration, disrupts the production
of other important hormones and
interferes with healthy endocrine
function, impairs digestion, metabolism
and mental function, and weakens your
immune system.
Adrenal fatigue is also associated
with many related conditions, including
fibromyalgia, Addisons disease,
hypothyroidism, chronic fatigue
syndrome, and arthritis.
!
particularly leaky gut syndrome, as
well as food intolerances or allergies.
When we eat food stuffs that the body
- primarily the digestive system - has
DID YOU an intolerance to, chronic inflammation
KNOW? occurs. Over time, with regular exposure,
Your body
constantly this reaction worsens and creates
gives us fissures in the spaces between cells in
warning signs the digestive tract. These holes make the
of waning gut wall permeable, allowing microbes
health, long
before we get and other things that shouldnt be
seriously ill. circulating in the body to escape and do
some serious damage.
These can include bacteria and toxins,
as well as partly digested food. When

2
these particles leak out of the gut
LETHARGY & BRAIN FOG and into the bloodstream, the immune
system is alerted and tries to rectify
Are you struggling to get out of bed every morning, the problem. This usually results in
even after a long night of uninterrupted sleep? Are you many skin problems, like eczema, acne,
forgetful, or do you struggle to concentrate during the day? psoriasis, or other rashes, as the skin is
If so, you could be suffering from waning thyroid function. If left the bodys largest elimination organ.
unchecked, undiagnosed or untreated, it can rapidly develop into When this happens it is best to try to
hypothyroidism or, depending on the root cause, something as identify the stressors, usually through
severe as Hashimoto's disease. an elimination diet and the use of a food
Hypothyroidism is also referred to as an under-active thyroid, journal. Once identified, it is best to stay
and while it is most common among women, it can affect anyone. away from those food stuffs to which the
It is another endocrine disorder where the thyroid gland does not body is intolerant to or those that cause
create enough of a thyroid hormone called thyroxine, either due to an an allergic reaction.
imbalance along the hypothalamicpituitaryadrenal (HPA) axis, which
means the thyroid gland is not stimulated properly, or due to a failure
of the thyroid gland to function properly.
Leaky gut
This is often associated with the adrenal fatigue and cortisol syndrome can
dysregulation mentioned in point 1, but has also been linked to other
auto-immune diseases such as leaky gut syndrome, which can lead to
cause toxins to
Hashimoto's disease. Thyroiditis, which is an inflammation of the thyroid end up in the
gland, can also result in sub-optimal function. bloodstream and
As thyroid hormones regulate energy metabolism, with insufficient
thyroxine many of the body's functions slow down. This results in the this can result
lethargy and brain fog already mentioned. Other issues could include in skin problems
uncontrolled weight gain, cold intolerance, joint and muscle pain, dry skin,
thin, brittle hair or fingernails, constipation, bradycardia (slow heart rate), as the skin is the
high cholesterol, or a puffy face, feet, and hands. bodys largest
elimination organ.

www.fitnesshis.co.za 33
 POWER UP FEATURE
Any kind of nutritional deficiency tends to first
present in tissues that have the highest turnover
rate, which include the tongue, lips and nails.
4
CHEILITIS
Cracks at the corners of your
mouth? No, its not because youre
using the wrong brand of lip ice. Those
cracks are known as cheilitis and
are a sign that you have a B-vitamin
deficiency, especially vitamin B12,
which can put you at risk of illnesses
such as anaemia.
Any kind of nutritional deficiency, be
it from a poor diet or excessive nutrient
depletion from intense or voluminous
training, tend to first present in tissues
that have the highest turnover rate,
which include the tongue, lips and nails.
Another tell-tale sign is dark circles
under the eyes.
34 JULY - AUGUST 2017
B-vitamin deficiencies are closely
linked with poor diets that are heavy in
processed and refined foods, especially
sugar, or high alcohol intakes as the
body depletes essential vitamins and
minerals trying to detox and rebalance.
Endurance athletes are also prone to
iron depletion and B-vitamin deficiencies
due to the nutritional demands they
place on their bodies during periods
of heavy training loads, especially
those nutrients needed to boost
the oxygen-carrying capacity of the
blood such as iron and vitamin B12.
A deficiency in either, or both, can
also result in cheilitis.
If youve got one of those painful
cracks forming, its worth getting an
immediate boost of B vitamins (and
possibly iron if youre in a heavy
training block) in supplemental form back on any
a B-complex or B12 injection is a great
option in addition to bolstering your
intake from whole foods.
The richest dietary source of B
vitamins include brewers yeast or condition, in
nutritional yeast, red meat, egg yolks,
wheat germ, whole grains, legumes,
sweet potatoes, salmon, liver,
and poultry.
5 NASTY NAILS
If your eyes are the windows to your
soul, then your fingernails may well be
the windows to your body. There are a
number of conditions for which early
tell-tale signs affect fingernails first.
From changes in colour to variations in
the texture and surface, your nails can
indicate issues with internal organs
such as your lungs, liver and heart, as
well as deficiencies in vital
vitamins or minerals.
Dry, brittle nails that
frequently crack or split
are linked to thyroid
disease or iron deficiency.
Pale-looking or very
white nails can indicate
anaemia, congestive heart
failure, liver disease, or
general malnutrition.
Liver issues are commonly
associated with very white
nails that are accompanied
by dark rims.
TIP: Yellow nails are often
Eating too
the result of a fungal
much dairy
can increase infection, but could also
calcium indicate thyroid issues,
levels in the lung disease, diabetes or
body, which
psoriasis. In the case of
interferes
with iron psoriasis, the nail surface
absorption can also become pitted
from the or rippled, which are also
gut. Make
signs of inflammatory
sure you cut
arthritis.
calcium-rich
foods and Blue nails, on the
supplements other hand, should start
if you
develop this ringing alarm bells as they
indicate poor oxygenation,
addition to either due to vascular
taking the issues, poor lung function,
proactive
steps or even serious cases
mentioned. of anaemia.
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IFBB EVENTS Weider Global Nutrition South Africa
 POWER UP EVENTS CALENDAR
THE
POWER
OF GUT
MICROBES
THERE IS A MULTITUDE OF ORGANISMS RESIDING
WITHIN YOUR BODY. Trillions of invisible creatures, known
as microbes, cover your insides and outsides. They are not only
in your intestines, but also in your mouth, nose and ears.
They are, in fact, all over on every inch of your skin.
MICROBIAL GUESTS every one of our cells is influenced to
some degree by these bacteria and other While they
Scientists have over the years managed organisms that live within us. include fungi
to pinpoint some 10,000 distinct species and viruses, it
appears that
of microbes. Each individual microbe the bacterial
contains its own DNA, which means GOOD OR BAD? species that
more than eight million genes. For each make their
and every human gene in your body, Everything about our health hinges on home inside
you dominate
there are at least 360 microbial ones. the state of our microbiome, begging and take
According to researcher Dr. Dave the question whether humans are centre stage
Perlmutter, most of these organisms predominantly occupied by good or in supporting
every
live within a person's digestive tract. bad bacteria?
conceivable
While they include fungi and viruses, it Under the banner of the Human aspect of your
appears that the bacterial species that Genome Project some of the brightest health.
make their home inside you dominate scientists in the world explored how
and take centre stage in supporting every changes in the microbiome could be
conceivable aspect of your health. associated with health and disease. Their
What Perlmutter refers to is the plan was to study gut microbes to help
microbiome 'micro' meaning small, reverse challenging health problems.
and 'biome' referring to a naturally- The follow-up project is a controversial
occurring community of flora occupying a one: Designing a synthetic genome to
large, relatively speaking, habitat. make humans resistant to diseases,
Gut microbiomes vastly differ from infections and radiation.
person to person. Even identical twins Bodybuilders and strength athletes
don't have the same microbiome. These know they are what they eat and require
microbial guests have adapted and healthy bodies to function optimally in
changed in response to the environment the gym and in the competitive arena.
humans have created for them. Even A dysfunctional microbiome is often at
the expression of our genes in each and the root of bad health. From irritable
36 JULY - AUGUST 2017
bowel syndrome and intestinal disorders
to frequent colds or infections, chronic
fatigue and even an unnatural craving
for sugar and carbohydrates. An
unhealthy gut is the result of a diet high
in processed foods, antibiotic use and
exposure to environmental toxins.
To counter this imbalance, a diet high
in fibrous vegetables consisting of leeks,
celery, pears, bananas and apples is
needed to feed healthy bacteria in your
gut. Antioxidants called polyphenols found
most abundantly in foods such as fruits,
vegetables, extra virgin oil and cocoa can
also play a vital role in gut health.
MEET THE TROOPS
Although there are different
species of bacteria in existence
making up the human microbiome,
the following are important ones to
keep you healthy and strong:
Lactobaccilus plantarum found
in cultured vegetables like sauerkraut
and even human saliva. It helps
regulate immunity and the control
of inflammation in the gut. It also
prevents food allergies and absorbs
and maintains nutrients such as
omega-3 fatty acids, antioxidants
and vitamins. It is instrumental in
fighting infection.
Bifidoacterium longum colonizes
our bodies at birth. It improves
lactose tolerance and prevents food
allergies and diarrhea, as well as the
proliferation of pathogens.
Lactobaccilus acidophilus found
in fermented dairy products such as
yoghurt. It is tasked with keeping the
balance of good versus bad bacteria
in check to aid the immune system.
It also assists in the maintenance
of cholesterol levels.
Bifidobacterium lactis
fermented milk products contain
this type of bacteria. It boosts
immunity and prevents digestive
problems. It assists in fighting
pathogens such as salmonella,
which causes diarrhea.
Lactobaccilus brevis is a
rod-shaped bacteria used for
souring beer. Acts as an immune
system fighter by increasing cellular
immunity and enhancing killer
T cell activity.
It is therefore beneficial to supplement
with probiotic products that deliver a
high load of any of the aforementioned
bacteria, or combinations of each. It
is also beneficial to rotate the type of
probiotic you use periodically to ensure
there not an overabundance of a single
strain as this can also impact on your
microbiome.
 Est. 2007

Hende-Mari Strydom
Titan Sponsored
Pro-Fitness Athlete
Grand title winner
WFF Miss Universe
"Performance Figure" USA
Orlando, Florida 2016.
 POWER UP COVER PROFILE

JACQUES
FAGAN
>> By Pedro van Gaalen, Editor
>> Photography by Simon Howard, www.snhfoto.com

USN-SPONSORED ATHLETE
JACQUES FAGAN IS THE
CURRENT POINTS LEADER IN
THE IFBB PLATINUM LEAGUES
MENS ATHLETIC PHYSIQUE
DIVISION. Since his last appearance
on the cover of this magazine,
Jacques has overhauled his
approach to training and nutrition,
to deliver a year-round aesthetic
that delivers results, be it on the
competitive bodybuilding stage,
or for his sponsors as a loyal
brand ambassador. We share an
exclusive look into how
he has constructed his
formula for success,
which now transcends
all areas of his life.

You've added serious muscle mass to

your frame. What approach have you used
to achieve this?
For the last 12 months Ive changed up my
training, testing different methods from
heavy weights in the off-season, to drop
sets during competition season, in addition
to changing my diet by focusing more on
my calorie balance putting back in more
quality calories than I burn each day.

Why have you chosen to use drop sets as my choices

your dominant workout structure?
Time for me is very limited with the
business I run full-time. With drop sets I
can get a lot done in a shorter period of
time. Drop sets also force a lot of blood
into the specific muscles I'm targeting,
and I burn more calories because of the
explosiveness and limited rest between
sets and workouts. Time under tension
for the muscle also plays a vital role with
regard to building size. For these reasons,
Ive found this training structure works
best for me at the moment. And the more
knowledge I gain about my body, the better
will be with
regard to my
diet and training,
which will then lead to
better results.
SPONSORS: USN, Dranged,
How have you changed your diet to add
Trifocus Fitness Academy
more muscle?
Through trial and error, and following the CURRENT WEIGHT: 87kg
methods of American Dr Layne Norton's COMPETITION WEIGHT: 81kg
Flexi-Diet, I think I have found the perfect jacquesfagan & body20silverlakes
balance to maintain a diet that helps me Jacques Fagan
reach my specific goals. When you look Jacques_Fagan
at my prep diet these days it would clash

38 JULY - AUGUST 2017

JACQUES WEEKLY TRAINING SPLIT
I currently follow a drop set workout structure
with all the other traditional
diets out there on the market I
WHEN YOURE AN
where I decrease 10% of the weight after each make sure I hit my calorie score AMBASSADOR FOR
set, and only rest 45 seconds between sets.
My workout split is:
daily through a good balance A HEALTH-RELATED
of macros. This includes 50%
protein, 30% carbs, and 20%
LIFESTYLE BRAND YOU
MONDAY: CHEST & BACK fats. The Flexi-diet doesn't NEED TO LOOK THE PART,
EXERCISE SETS REPS limit me to one specific protein,
fat, or carb source, but rather
AND NOT ONLY FOR ONE
Incline bench press 4 15 offers a wide variety of foods, MONTH OF THE YEAR,
Flat bench press 4 15 as long as I stay within my daily BUT ALL THE TIME.
calorie intake and macro ratio
Cable flye 4 15
guidelines for the day. Obviously I stick to also a sceptic in the beginning, but after
Lat pulldown 4 15 healthy sources of each macronutrient researching this type of training I can say,
Low row 4 15 group. This changed the entire ball game without a doubt, that it is the future! And
for me by enabling me to sustain my diet best of all, it's for everyone young, old,
Single arm dumbbell row 4 15 throughout the year. Your diet can make men, women, professionals or sportsmen.
or break you and I think I've found my Whether you want to lose weight, tone
TUESDAY: SHOULDERS & ABS sweet spot with this approach. up, build muscle or simply improve your
EXERCISE SETS REPS health, we customise our programmes
Lateral raise 4 15 You're planning to compete multiple times and training to fit everybodys need.
this year, having already competed on a
Dumbbell press 4 15 few occasions, and winning numerous What has been one of the biggest
Bent-over cable reverse flye 4 15 titles in the process. What's your secret challenges on your path to success and
to peaking so often in a season and how did you overcome it?
WEDNESDAY: TRICEPS, BICEPS & ABS maintaining contest-winning conditioning Self-belief. We sometimes doubt
EXERCISE SETS REPS all year round? ourselves, often thinking that we're not
Trial and error through the good enough or worthy in some way.
Cable pushdown 4 15 JACQUES I know now that with hard work, dedication,
USN years, and learning and gaining
Overhead rope tricep extension 4 15 SUPPLEMENT knowledge about yourself with discipline, determination, and purposeful
STACK: regard to training and diet. action anyone can achieve their dreams.
Seated tricep pushdown machine
machine 4 15
This is what ultimately leads to I have studied many of my idols (maybe you
Tricep kickback 2 Failure better decision-making, which should too) and I've found one common
Seated dumbbell curl 3 15 ultimately leads to better trait in all of them their never-say-die
results. For me it's about a attitude. They never give up, no matter
Standing barbell curl 4 15 healthy and balanced lifestyle what. Almost all of them experienced
Seated preacher curl with EZ bar 2 20 USN BCAA that I follow all year, and being challenges, but that never stopped them
Amino Gro 100% focused on the end from achieving their goals. Working hard,
Hanging leg raise 3 12
results and achieving my goals. learning and gaining knowledge will
Kneeling rope crunch 3 15 Consistency in life is key to any always give you confidence. Set realistic
great success story. goals and never compare yourself with
THURSDAY: BACK & CHEST anyone else.
EXERCISE SETS REPS Why have you chosen to build
T-bar row 4 15 your current business venture You're one of only a few athletes who
USN Hardcore
around EMS? have remained loyal and dedicated to
Seated cable row 4 15 Whey
Electric muscle stimulation, or their sponsor over the years. What are
Single arm dumbbell row 4 15 EMS is the future of training, your tips for nurturing and growing a
in my opinion. It's amazing mutually-beneficial sponsorship and
Flat bench press 4 15 technology and every day I working relationship between a brand and
Seated machine press 3 20 get more and more excited an athlete?
about the potential it holds. I understood from the beginning that it's
Cable flye 2 20 USN CLA People dont have enough not what a brand can do for you, but rather
FRIDAY: FULL-BODY EMS WORKOUT time to train properly these what you can do for the brand. There
days, but with EMS they get are many people out there with great
Full-body training focusing on a 20-minute split session
(10 minutes each) of basic strength and cardio. an explosive and powerful physiques, but that doesn't mean you're
form of training that delivers entitled to anything. The most precious gift
SATURDAY: REST amazing benefits and results we all can give a brand, or a friendship or a
USN in only 20 minutes a session, relationship, is your time. If you're willing
SUNDAY: LEGS L-Carnicut up to twice a week. We owe it to make yourself available more often than
EXERCISE SETS REPS Liquid to our bodies to be active and whats expected, you're actually investing a
this throws out the window all part of yourself into the relationship. Also,
Leg extension superset with
lying hamstring curl 4 15 those excuses for not being never try to be like any other ambassador.
able to train. EMS also gives Be yourself. Be unique. It is also vital
Smith machine squat 3 20 to grow and live out the ethics of the
any athlete, no matter what
Leg press 4 15 their sport, that edge in their brand wholeheartedly. When you're an
performance. Come through ambassador for a health-related lifestyle
Seated calf raise 6 15 USN
Phedracut for a session at my studio and brand you need to look the part, and not
Leg press toe presses 3 20 Lava X you will understand. I was only for one month of the year, but all the

www.fitnesshis.co.za 39
 POWER UP COVER PROFILE
time. You represent them everywhere. So
always have respect for yourself, wherever
you go. Remember, it's not just your name
that people are associating with your
actions and words. Everyone else who is
associated with you is also influenced, be
it positively or negatively. And stay out of
other people's business. Rather be positive
and focus on your own life. In so doing you
will seldom go wrong! Lastly, be humble
and grateful for your opportunities. Life
will reward you when you put in the effort!
How did you get your first break
in the industry?
I played provincial rugby for Western
Province before I moved into the fitness
industry. In 2010 I had to take a break
because I was injured and struggling to
recover from a hamstring injury. I had
about 10 weeks off and in that period I
did a lot of gym work. My brother Vivian
then encouraged me to step onto a fitness
stage, which I did with just six weeks of
prep. I basically did my first show with
no experience or professional guidance.
Going from being a shy guy who never
liked taking off his shirt, to stepping on
stage at different fitness shows, entering
modelling competitions and Mr SA, and
then travelling the world representing SA
on the world stage at Manhunt International
and Mr Universe Model, among others,
was a huge change, but these experiences
prompted me to finally leave my rugby
career behind. It was also during that
time when I approached Albe Geldenhuys,
founder and CEO of USN, who gave me
the opportunity to live out my dream and
represent the brand he had created. It is
an opportunity that has changed my life
and one I always will be grateful for! I'm
also proud to add that, since 2011, Jeff
and Layla have given me the opportunity
to represent the Dranged clothing brand
as a lifestyle ambassador. My relationship
with both brands has since advanced from
simply being an ambassador, evolving into
business partnerships as I now sell USN,
Dranged and Wildcat products in my studio.
How has your approach to contest prep
changed since your first stage appearance,
to now being a successful physique athlete
and model? What are some of the other
lessons you learnt or wish you had known
earlier in your career?
Wow, there is a massive difference in
my approach now compared to when
I started. The main difference is that I
now understand that 80% of your results
are achieve through diet and the rest
relates to training. So educate yourself
when it comes to nutrition it makes a
big difference. Another important lesson
I learnt is to never compare yourself
with other athletes. If you work hard,
set realistic goals and leave no stone
40 JULY - AUGUST 2017
NEVER
COMPARE
YOURSELF
WITH OTHER
ATHLETES.
IF YOU WORK
HARD, SET
REALISTIC GOALS
AND LEAVE NO
STONE UNTURNED,
YOU WILL REACH
THE TOP.
unturned, you will reach the top. And
make sure you associate yourself with
the right people and brands!
What does 'balance' mean to you in the
context of your lifestyle?
Making time for work, family and my
hobbies. If one of those elements starts to
dominate my life I see the impact in every
other aspect of my life. As we get older our
priorities shift, but one aspect that never
changes is the need to establish a career
that you are passionate about and excited
to be involved in. My life is not just about
fitness, though. I also read books, and
spend time with people who uplift me
and from whom I can learn from. I'm
also very selective these days about
where and with whom I spend my
time and invest my energy, as both
are limited resources. The more
successful I become, the more
time I want to spend with my
family and the people I love.
How has life changed for
you since settling down after
getting married?
My wife Rozaan is one of the
most supportive people in
my life. She has boosted my
confidence and helps me stay
on track with all my goals.
Both of us are working hard
on our respective businesses
(she has a nail studio) to
build a better future for
us as a family. With
minimal time we love
spending whatever
free time we have
with our friends.
Competing is no
longer the centre
of my life, but more
of a hobby that fits into my broader lifestyle. What are your interests outside of
My ultimate goal in life is to be the best the gym?
father for my future children and husband Reading books, learning (I enrol in
to my wife. That really should be any mans numerous educational courses), and
ultimate dream, vision and goal, I believe! walking our little dog Chloe.
 POWER UP FEATURE
>> By Pedro van Gaalen
WHOLE BODY CRYOTHERAPY
OFFERS A QUICK, CONVENIENT,
EFFECTIVE AND EXTREME FORM
OF COLD THERAPY
WORK OUT
FREEZE
REPEAT
I
f the idea of regular ice
baths seems like too much
of an effort, but you still
want to benefit from cold
therapy, then recent advances
in sports science may hold
the answer.
Whole body cryotherapy
(WBC) is an intensive cold
treatment, originally designed
to treat circulatory diseases,
that has been adapted for
use by athletes as an adjunct
to traditional post-exercise
recovery techniques and
practices.
It is reportedly capable of this
as the extreme cold which is
far below that achievable using
ice baths creates powerful
physiological responses that
promote rapid recovery from
intense or hard training, and
may also aid in the rehabilitation
and recovery from injury.
INSTA-FREEZE
Now offered in convenient purpose-
built chambers, including mobile
trailer-mounted facilities, these
systems generally use liquid nitrogen
gas (vapour) to rapidly lower
temperatures in the main chamber
to between -110 C and -160c.
Most WBC systems also include
an antechamber, cooled to around
-70c, to help users adjust to the cold
42 JULY - AUGUST 2017
conditions, before entering the main
chamber, which can often accommodate
multiple users at a time.
Treatments usually last for four to five
minutes, with one to two minutes spent
'acclimating' in the antechamber, with
up to three minutes spent in the extreme
cold of the main chamber. Users wear
gloves, beanies or ear warmers, face
masks, and special socks or shoes, and
little else during the treatment as the
idea is to expose as much of the body and
skin to the cold as possible.
COLD MECHANISM
WBC is said to aid biological renewal,
by acting directly on the muscles,
particularly the extremities, and
indirectly on the nervous and endocrine
(hormonal) systems to more rapidly
restore homeostasis and improve
function.
It achieves the latter by promoting the
release of powerful hormones that aid
the recovery and rebuilding process, such
as noradrenaline (which helps reduce
inflammation) and testosterone (which
boosts strength and anabolism).
The bio-stimulating effects of
cryotherapy that reportedly lead to faster
recovery include the effect it has on
increasing cellular metabolism, along
with enzyme activity.
The main effects are linked to the
action of vasoconstriction, particularly
in the extremities and limbs, as the body
reacts to the extreme cold by diverting
peripheral blood flow to internal organs.
This promotes the removal of exercise
ADDITIONAL BENEFITS
ASSOCIATED WITH WBC INCLUDE
ENHANCED FATIGUE
RESISTANCE, AND REDUCED
SWELLING AND INFLAMMATION
IN BOTH MUSCLES AND JOINTS.
metabolites and other by-products from
muscle tissue, where they travel in the
bloodstream and are more effectively
expelled through the kidneys and liver.
ICE BATHS As a person emerges from the
VS
CRYOTHERAPY chamber, the return to warmth has the
ICE BATHS opposite effect, promoting perfusion
Time required to muscles as blood flows back to the
in ice bath:
15 to 30 min extremities, bringing with it oxygen and
at 12 to 15C nutrients, which has a restorative function
and also helps to reduce inflammation.
CRYOTHERAPY
Time required This is said to increase the rate of
in antechamber:
1 to 2 min recovery, allowing athletes to train again
at -70C at higher intensities sooner than would be
Time required the case without the treatment.
in main chamber:
30 sec to 3 min The effect of this rapid constriction,
at -100 to followed by vasodilation is also said
-160C
to better condition the cardiovascular
system, improving general daily function,
as well as efficiency during exercise,
which obviously has a performance
benefit.
Additional benefits associated with
WBC include enhanced fatigue resistance,
and reduced swelling and inflammation in
both muscles and joints (this is attributed
to the increase in anti-inflammatory
cytokine interleukin IL-10 the treatment
promotes and a concomitant decrease
in pro-inflammatory interleukin IL-2 and
chemokine IL-8).
 HEALTH BENEFITS
WBC is also touted as a curative
treatment for injury, and is said to
offer numerous benefits for improving
general health and well-being. There
are also benefits to the immune system
(read more in Ask Fitness His on
page 16). The release of noradrenaline
that WBC promotes is also the reason
why the treatment is said to improve
general well-being and mood.
However, as with most new advances
that make such bold claims, like those
mentioned in this article, this latest form
of sports science-bred technology is not
without at least some controversy. The
main concern is that there is a general
lack of scientific evidence to support many
claims, and where there is, the studies
conducted used small sample sizes, with
conflicting results in some instances.
There is, however, sufficient proof that
WBC offers a recovery benefit, whether
that be perceived or real. The facts behind
the benefits to injury rehab and recovery
are a bit thinner, though.
This also led the US Food and Drug
Administration (FDA) to release a
WBC consumer update in July 2016, titled:
BENEFITS Whole Body Cryotherapy (WBC): A Cool
INCLUDE AN
ENHANCED Trend that Lacks Evidence, Poses Risks.
HORMONAL This was prompted by claims that
RESPONSE: all cryotherapy systems impart these
Increased
release of benefits to users. However, for a system
noradrenaline to be considered a WBC chamber, the
Increased
release of entire body needs to be exposed to the
cortisol vapour, which usually necessitates a
Increased
release of walk-in chamber.
testosterone The more common options offered in
non-specialised facilities, such as spas
and clinics, for example, are often partial
body cryotherapy units as a client's head
usually protrudes out of the system.
The design of these units, with this open
aperture, makes it difficult to control
temperatures to the same degree as that
of WBC chambers.
The FDA update prompted a response
from CryoAction, a US-based leading
provider of WBC chambers for elite
sportspeople, which outlined these issues
with partial body cryotherapy.
In the response the company also
points out that it is WBC systems that
FOR A SYSTEM TO
BE CONSIDERED A
WBC CHAMBER,
THE ENTIRE BODY
NEEDS TO BE EXPOSED
TO THE VAPOUR,
WHICH USUALLY
NECESSITATES A
WALK-IN CHAMBER.
Images provided by CryoZone South Africa, operators of a no-gas contact walk-in mobile
cryotherapy chamber, which is available locally through a distribution agreement and
partnership with Polish company KrioSystem Life Sp., developers of the worlds first mobile
cryochamber. CryoZone is supported by certified gas suppliers such as Air Product, and is
registered as a medical device. For more info, visit www.cryozone.co.za.
have formed the basis of all research
conducted into the effectiveness of
treatment (which in many instances
proved efficacy in aiding recovery and in
the alleviation of symptoms of certain
ailments). In contrast, no evidence
exists as to i) the effectiveness of these
Partial Body Cryotherapy units, and
ii) research into the treatment of medical
illness and complaints. For these
reasons, vendors of such Partial Body
Cryotherapy systems and services have
borrowed or subverted the proven
evidence surrounding true Whole Body
Cryotherapy units. This evidence has
then been twisted and exaggerated to the
detriment of all.
These partial body cryotherapy
units also pose risks to users, according
to CryoAction, as the direct injection
of liquid nitrogen into the area occupied
by the patient, places them at risk
of frostbite, burns and eye injury, as
disclosed in the FDA update. This
evaporated liquid nitrogen gas contained
within the cylinder also carries a serious
health risk as the density of the mixed
substance in which the patient stands
contains a low level of oxygen, the
ingestion of which renders the patient
at risk of asphyxiation. In addition, the
absence of oxygen sensors, either in
the equipment or the room where the
unit is located, also places both the
patient and the operating staff at risk of
potential asphyxiation.
It is for these reasons (and others)
that two of the worlds leading suppliers
of liquid nitrogen have issued a global
ban on supplying gas for use in Partial
Body Cryotherapy units, states the
CryoAction report.
Furthermore, many WBC systems
are now classified as medical devices,
which requires that manufacturers and
suppliers undergo stringent analysis
and testing to meet the requirements
necessary to obtain certification as a
medical device, especially within the
highly regulated European Union region.
So, if you're short on time but are
looking for a quick and convenient way to
benefit from cold therapy, you can now
forgo the ice bath and rather take a step
inside a cryochamber for a blast of arctic-
like air for similar, or potentially even
better results. Just make sure it's a true
whole-body system.
www.fitnesshis.co.za 43
 TRAINING WORKOUT

>> Images by James Patrick www.jamespatrickphotography.com

>> Performed by Brendan Marinelli
>> Shot on location at Metro Flex Long Beach Gym

It may be time that

you and your barbell
went on a break

STRONGMAN
WORKOUT
I
f youre growing tired of toiling
under a loaded barbell doing
endless heavy-ass squats,
or feel like you need a break
from snatches, C&Js and deadlifts,
then give strongman-type training
a go! Its functional, effective, and
different.
Also known as odd-object training,
this form of exercise has been gaining
popularity over the years because
various elements are now often
included in CrossFit WODs and other
forms of functional training.
So perhaps its time that you also
took a look at some of the old-school
methods people used before the rise
of gym franchises and all the fancy
equipment we use today. In fact, just
about anything goes in the world of
odd-object training, be it a sandbag, a
keg of beer, logs, plastic bottles filled
with water, or even your girlfriend or
wife. As long as its heavy and it gets
you sweating, you can use it for a solid
workout.

THE BENEFITS
The main idea of this type of training is to
replicate a number of regular gym exercises,
but when executing them with odd objects
youll get the added benefit of increased grip
strength, the activation of more stabiliser
muscles and, often, the asymmetrical loads
can help to iron out any strength imbalances
that may have developed when using
traditional, linear, one-dimensional training
tools like barbells.
And due to the new type of physical challenge,
strongman training is also a great way to
challenge yourself mentally. It will also give you
a break from the monotony of normal training,
and adding variety to your workout often results
in greater gains.
However, your break from barbells doesnt
need to be an extended one. The fact is that
this is a great complimentary form of training
that will help you improve your strength as
these exercises prime your body for functional
movements, which translates into enhancement
performance across the board, especially when
you get back under a loaded bar.

44 JULY - AUGUST 2017

THE WORKOUT
EXERCISE SETS REPS
Tyre flips 2 sets 45 seconds rest 5 flips in both directions

Battling ropes 1 set 30 seconds

Atlas stones 5 sets 90 seconds rest 1 rep

Battling ropes 1 set 45 seconds

Vertical jumps 3 sets 45 seconds rest 5 reps

Battling ropes 1 set 1 minute

Clap push-ups 3 sets 60 seconds rest Failure

Battling ropes 1 set 90 seconds

Sledgehammer tyre strikes 3 sets 45 seconds rest 10 reps per side

NOTE: STRONGMAN TRAINING CAN BE INCREDIBLY TAXING ON YOUR NEURAL SYSTEM,
SO DONT DO MORE THAN TWO WORKOUTS A WEEK.

THE TOOLS For this workout well stick to some of the more conventional odd objects youre
likely to find at your nearest box or strongman gym. These include:

ATLAS STONES: ROPES: TYRES: VERTICAL

These are hard to find Thick ropes are Big used truck or JUMP POLE:
and expensive, but common-place today tractor tyres are Usually used to test
theyre a cruel workout in just about every versatile and durable vertical jump height,
taskmaster. Used gym. Otherwise training implements, this apparatus is
during strongman purchase or even whether youre flipping also an ideal tool to
competitions, these make your own. Thick, them or going to get some solid high-
spherical stones heavy nylon is what town on them with a intensity explosive
generally come in five you want to get a real sledgehammer. training in. Use the
sizes, ranging in weight conditioning workout. measuring slats to
from 100-160kg. If you jump to the same
cant find Atlas stones, height consistently
then any large, heavy with each rep.
rock will do.
 TRAINING WORKOUT

TIP: Maintain alignment throughout

the movement. Do not let your feet lose
contact with the tyre.

CLAP PUSH-UPS
STARTING: Position
yourself in the standard push-up
position on the floor, with your
hands placed slighter wider
than shoulder-width apart and
your feet on the tyre.
MOVEMENT: Perform a push-up
by lowering your body towards
the floor. From the lowered
position, rapidly extend your
elbows and explode upwards so
that your upper body lifts off the
floor. Clap both hands together
while in mid-air. Land back on
both your hands in the starting
position and absorb the impact
by flexing the elbows. Move
directly into the next rep in one
fluid movement.

TIP: Use a tyre thats approximately

TYRE FLIPS twice your weight, ideally a bus or
STARTING: Place the tyre on the construction vehicle tyre.
ground in front of you. Choose to
start in either a sumo squat (with
arms inside the legs) or close squat
(with arms wide and outside the legs)
stance. Angle your body away from
the tyre.
THE MOVEMENT: Get onto the balls
of your feet and dig your chest in,
under the tyre. Power clean the tyre
up. As soon as it passes your waist,
use your knee to aid in getting the tyre
up, if necessary. Immediately switch
your hands from a curl grip to a push
grip, to aid in pushing the tyre forward
(away from you). Flip the tyre over to
complete one rep. Repeat for five reps
in one direction, then move around and
head back to the starting point.

THE TYRE FLIP TESTS TOTAL BODY

STRENGTH, FLEXIBILITY, ENDURANCE
AND EXPLOSIVENESS. THE INDIVIDUAL
COMPONENTS OF THE TYRE FLIP
INCLUDE SOME OF THE MOST EFFECTIVE
COMPOUND MOVEMENTS AROUND,
LIKE THE SQUAT AND DEADLIFT.

46 JULY - AUGUST 2017

ATLAS STONE LIFTS
STARTING: Stand over an Atlas stone
positioned between your feet. Hinge at the hips
to drop down, then wrap your arms around the
stone. Attempt to get your fingers underneath
the stone.
THE MOVEMENT: Pull the stone into your torso,
then drive through your heels to pull the stone
from the ground. As the stone passes your
knees, sit back slightly as you pull the stone up
and onto your thighs. Remain in a low position
as you get the stone as high as possible into
your chest change your grip and arm position
as required. Stand up by extending your hips
and driving up with your legs.

THE AWKWARD SHAPE AND CENTRE

OF GRAVITY OF THIS TOOL PROMOTES
DYNAMIC STABILITY AND ACTIVATES
MORE STABILISER MUSCLES.

SLEDGEHAMMER
TYRE STRIKES
STARTING: Stand about of a metre away
from a tyre, with your left foot forward. Hold
the sledgehammer down and in front of you
with your right hand as close to the head as
possible and your left hand at the bottom of
the handle.
MOVEMENT: Rotate the hammer backwards
and then up above your head using your right
hand as the driving force. Once the hammer
is overhead, strike the hammer into the tyre
as hard as possible. As the hammer rebounds
off the tyre, return your right hand to the top
position and repeat.

TIP: As you bring the hammer

down, slide your top hand
down the handle to meet your
bottom hand as the hammer
makes contact with the tyre.

www.fitnesshis.co.za 47
 TRAINING WORKOUT

VERTICAL JUMPS
STARTING: Stand directly under a vertical jump
bar, in line with the vertical pole, with your feet
placed shoulder-width apart.
MOVEMENT: Drop down slightly into a semi
squat position. Quickly transition into a vertical
jump movement, exploding upward, swinging
your arms to generate upward momentum.
BATTLING ROPES Jump up as high as possible, touch the slats,
STARTING: Grab the ends of then drop back down directly under the bar.
the rope in each hand with a
neutral grip. Space your feet
shoulder-width apart with
TIP: It is important to reset
your knees bent and your
your stance before repeating
torso tilted forward at the
the movement to ensure
hips. Lean back slightly.
proper biomechanics.
MOVEMENT: With your arms
slightly bent at the elbows,
explosively alternate your
arms in an up and down
motion to create a wave that THIS DYNAMIC,
runs down the length of each
side of the rope. Continue
PLYOMETRIC MOVEMENT
this movement by generating HAS BEEN SHOWN TO
the force through your core IMPROVE EXPLOSIVE
and the velocity of the waves POWER AND SPEED.
through your arms.

TIP: Ensure that you move your

hands high and low, and fast
enough for the waves to make it
all the way down the rope.

48 JULY - AUGUST 2017

 TRAINING FITNESS NEWS

RESEARCH

A new study found that LONG PERIODS OF PHYSIOLOGICAL

STRESS FROM EXERCISE can change the composition
of your microbiome the diversity and composition of
microorganisms residing in the intestines (intestinal
microbiota) which could increase health risks in
endurance athletes and those who participate in military-
style bootcamp training.

SHOP

SPRAY AWAY JOINT PAIN

Pain and inflammation in joints are
extremely common, and can put a damper
on your workout routine, as well as your

50
THE NUMBER OF EXTRA CALORIES
BURNT PER DAY FOR EVERY POUND
(0.45KG) OF MUSCLE GAINED.
everyday life. Temporarily reduce pain and
inflammation with Wintergreens new Joint
Support Spray, which contains peppermint
oil to generate an intense cold sensation
when topically applied to affected areas,
and effectively reduces swelling, relieves
muscular pain, and reduces inflammation.
Also contains wintergreen oil, an essential
oil extracted from the leaves of the plant,
which has analgesic properties and also
stimulates blood and lymph circulation to aid
recovery and healing, and menthol crystals

TRAINING
that impart a cooling sensation to the skin,
and has effective analgesic properties.
Available at Shoprite, Checkers and Medirite.
R79.99

RESEARCH, NEWS, AND THE LATEST PRODUCTS

TO BOOST YOUR HEALTH AND FITNESS.

ALL-OUT,
ALL THE TIME
CAN LOWER
LIBIDO
Researchers at the University of North
Carolina in Chapel Hill determined that
men who exercise strenuously may have a
lower libido than those whose workouts are
lighter, according a new study, published in
Medicine & Science in Sports & Exercise, that
scientifically delves into the relationship
between mens workouts and their sex lives.

50 JULY - AUGUST 2017

 10 AS
GOOD
19% THE SHOCKINGLY
LOW PROPORTION
AS 50
A 10-minute workout that
consists of three 20-second
all-out intervals to exhaustion,
OF AMERICANS WHO followed by brief recoveries,
HAVE A HEALTH can be just as effective as a
CLUB MEMBERSHIP, typical 50-minute session
ACCORDING TO STATS according to new research
RELEASED BY EMARKETER.
from Martin Gibala, an exercise
physiologist at McMaster
University in Ontario. Both
workouts resulted in identical
improvements in heart function
and blood-sugar control, even
though one workout was five
RUNNING CAUSES times longer than the other.
IMPACT FORCES
OF UP TO 4-5G.

SHOP

G-FORCE
The forces imparted by walking
have been shown to improve
blood supply to the brain as
the resultant pressure waves
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45%
circulation. Researchers at New

15,000
Mexico Highlands University
determined this was a contributing
factor to the brain-health benefits
of exercise, with running causing
similar, yet significantly greater
impact forces of
The degree to which cancer risk
up to 4-5G that
was reduced in those who cycled
boosted cerebral
to work every day, according to
blood flow.
The new target for steps per day that a five-year study conducted by
THE RESEARCH WAS
PRESENTED AT THE APS
researchers at the University of Warwick researchers from the University of
ANNUAL MEETING AT in England (in conjunction with other Glasgow, which tracked 250,000
EXPERIMENTAL BIOLOGY
2017 IN CHICAGO. institutions) determined was required to UK commuters. Daily commutes,
improve our health, based on references which averaged 30 miles a week,
to a foundational Transit Workers also cut the risk of heart disease
Study that was first used to determine by 46% and the risk of death from
the 10,000 steps-a-day guideline. The any cause by 41%.
team then advanced and expanded on THE STUDY FINDINGS WERE PUBLISHED IN THE
these results by examining other groups BRITISH MEDICAL JOURNAL.

of employees whose workdays involve

mostly walking or sitting, including postal
workers in Glasgow, Scotland.
THE FINDINGS WERE PUBLISHED IN THE INTERNATIONAL
JOURNAL OF OBESITY.

www.fitnesshis.co.za 51
 TRAINING EXERCISE GUIDE KEY
MOVEMENTS
DYNAMIC
Shoulder
Extension,
adduction,
internal rotation
and transverse
adduction
Shoulder
girdle - Downward
rotation and
TIP: Stick your nose as far retraction
over the rings as possible Elbow Flexion
before transitioning. and extension
Hip - Flexion

STATIC

THE
Wrists - Flexion
Spine - Flexion

MUSCLE UP
(AKA. POWER STRAIGHT)
THE MUSCLE-UP IS A COMPLEX
COMPOUND EXERCISE THAT ESSENTIALLY
COMBINES A PULL-UP WITH A DIP,
EXECUTED ON A SET OF RINGS OR A
BAR. ITS A COMMON SIGHT IN CROSSFIT
BOXES AND COMPETITIONS AND IS WIDELY
CONSIDERED TO BE THE GREATEST SHOW
OF STRENGTH AND TECHNIQUE.

STARTING THE MOVEMENT

Stand under rings. Contract your core as you pull your

Jump up to grab the chest up to the rings by driving your
rings with a false elbows downwards to perform a
grip (see below). pull-up. Roll your chest over the
bottom of the rings as you transition
from a pull-up into a dip. As you pass
the rings, press your hands down
and push your body upwards to
perform a dip.
NOTE: THE
TRANSITION
THE FALSE GRIP BETWEEN THE
PULL-UP AND
Put your wrists on the rings and flex your hands towards DIP MOVEMENT
your elbows and pinky fingers. IS THE HARDEST
ELEMENT OF THIS
EXERCISE.

WHAT IT WORKS...

The muscle up is an extremely difficult exercise to perform. It builds immense upper body
strength in the shoulders, chest and arms, and also incorporates your core and hips. It also
requires coordination and timing to perfect.
TIP: Keep the
MUSCLES TARGETED rings as close
Major muscles of the back, including latissimus dorsi, teres major, coracobrachialis, supraspinatus, subscapularis, to your body as
trapezius, levator scapulae, serratus anterior and rhomboids. Shoulders (deltoids), chest (pectoralis major and possible during the
minor) and arms (triceps brachii, brachialis, biceps brachii, brachioradialis and anconeus), as well as core muscles,
movement.
such as iliopsoas, and hip flexors, namely tensor fasciae latae, rectus femoris, sartorius, adductor longus,
adductor brevis and pectineus.

52 JULY - AUGUST 2017


RECIPES
FORM FIRST
TRAINING

SHRIMP SQUAT
Progression 1: While the shrimp
squat depicted here is an advanced
move, the more advanced and ultimate
version of this exercise requires that
IF YOU THOUGHT THE PISTOL SQUAT WAS THE you hold the bent leg behind you with
ULTIMATE MEASURE OF LEG STRENGTH, CO-ORDINATION both hands.
AND ATHLETICISM, THEN THINK AGAIN.
The shrimp squat is yet another challenging single-leg bodyweight exercise. Progression 2: Perform a shrimp
While the biomechanics of each move are fundamentally different, they are squat on an elevated surface to allow
both great additions to any workout programme. your trailing knee to dip down further,
thereby increasing the range of motion
and hip mobility required.
Non-squatting leg:
Completely flex the non-
squatting leg at the knee and
grab your ankle behind you, WHAT IT WORKS:
using the hand on the same The shrimp squat helps Head and neck: Keep
side. Pull the heel of that leg in to develop functional your head up and gaze
towards your glute. mobility increased forward. Maintain head,
flexibility through neck and spinal alignment
movement as well as throughout the movement
Hips: Hinging forward
core stability sequence.
at the hips is acceptable
and unilateral leg
during the shrimp squat as
strength.
the biomechanics of holding Free arm: Reach your free
your foot behind you are not arm out in front of you to
conducive to a completely counterbalance the weight of
upright posture. your leg behind you.

Back knee: Lower yourself

down until your knee touches
the ground.

Torso: Pitch your chest

forward to keep from falling
backwards.

Supporting leg: Ensure

the knee of your loaded leg
moves in the same direction
as your leading foot. Bend the
knee of the leading leg as far
as required to enable the back
knee to touch the ground.

ABOUT THE ATHLETE: Supporting foot: Keep

Andrew Ramsay is a your entire foot in contact
strength & conditioning
specialist, and the co- with the ground throughout
owner and Head Coach the exercise, distributing
at WICO Fitness (50
Chrisoliet St, Jukskei the force evenly between
Park, Randburg). He your forefoot and heel. Drive
holds an Honours degree
in Sport Science, and
through the heel of your
is a CrossFit Level supporting leg to return to the
1 instructor. He is a upright position.
two-times National
Powerlifting champion
(74kg division), with
personal bests of
217.5kg in the back
squat, 140kg in the
bench press, and 260kg
in the deadlift.
Follow him on Instagram
@trainerdrew.
>> Performed by Andrew Ramsay >> Photography by Cindy Ellis >> Shot on location at Flashback Studios

54 JULY - AUGUST 2017

 TRAINING ENDURANCE

KYLE'S TOP TIP:

For the average weekend
warrior, strength work is often
the first to be neglected due
to life and work commitments.
However, when I was an
amateur I found that just 15
minutes a day of some core work
had a massive impact on my
performance. Your body needs a
strong core to reduce your risk
of injury, and to be efficient on
the run and bike. So make sure
you include at least 15 minutes
a day. Everyone can find this
small bit of time each day, be it
over lunch or while watching
TV at home.

pick up too much muscle.

His time in the gym also includes

BUILD
mobility and dynamic stretching before
exercise, with 20 to 30 minutes of static
stretching, foam rolling and some

IMAGE BY CHRIS HITCHCOCK

PNF stretching for his hammies after

PRO-LEVEL
every session. Kyle starts his base
strength programme in December,
after taking a month off after the end of

STRENGTH
the international triathlon season. Kyle
works with his coach, Tim Ellerbeck, who
is the resident sports scientist at Velocity
Sports Lab in Hout Bay, Cape Town.
KYLE BUCKINGHAM Im in the gym 3 to 4 times a week for at least an hour a Im constantly giving him feedback
IS A DOUBLE IRONMAN session, said Kyle, speaking from Brazil, ahead of the throughout the season so that we can
CHAMPION AND ONE Ironman South American Championships, being held in work on any weak areas or imbalances
OF SOUTH AFRICAS Florianopolis, where he was hoping to pick up more points that may develop. He then builds my
MOST SUCCESSFUL to qualify for the Ironman World Championships in Kona, training plan, which usually includes
PRO TRIATHLETES. Hawaii (Kyle placed second in a blistering time of 8:05:43). a 6-week targeted strength building
Based in the spiritual The focus of my gym-based training is predominantly on phase, says Kyle. After the base phase,
home of local triathlon, core work and stability. This means lots of unilateral (single- Tim will usually include some plyometric
Port Elizabeth, Kyle has leg or single side exercises) to ensure I develop strength work to build explosiveness and speed as
become renowned the symmetry on both sides of my body. This includes lots of Kyle heads into the racing season.
world over for his potent balancing on a Bosu ball or a Swiss ball, with fun moves Its all about finding the right
bike and his strong run. such as kneeling on the stability ball while lifting weights or balance to achieve your goals. Before
And Kyle attributes these throwing medicine balls at the wall. turning pro I had very little time to
strengths to the amount However, its not just about the fancy dedicate to strength training, but when
of time he dedicates to functional exercise there is also a youre younger your body can take a
the gym, as much as the lot of foundational strength work that lot more. Now that Im older, the work
time he spends in the gets included in his programme. The inside the gym is vital to ensure I can
pool, on the bike, and out main exercises in this regard are the big My gym-based handle the volume of training I need to
running on the road. compound lifts the squat and deadlift, training is be a competitive pro Ironman athlete. I
predominantly
with some pull-up work for upper body on core work have also realised that a good strength
strength, explains Kyle. He follows a set and stability. base helps you bounce back from injury
This includes much quicker. For instance, I had a
and rep structure aimed at developing lots of
strength without adding muscle mass, balancing on a knee niggle recently, and I resolved the
as this added weight is highly inefficient Bosu ball or a issue by simply adding in some targeted
Swiss ball, with
for athletes at the sharp end of the elite fun moves such exercise to strengthen my VMO (an
bunch. That means he does up to 12 as kneeling on important stabilser muscle on the inside
the stability
sets of 3 reps, depending on how deep ball while
of the quad.)
he is into his strength training phase. lifting weights Having earned sufficient points
or throwing following his result in Brazil, Kyle now
Theyre not maximal lifts either. My medicine balls
main focus is on quality and activating at the wall. turns his focus to preparing for the World
the correct muscles. I also try not do too Championships in Kona in October. You
much too soon. My main aim is to build can keep track of Kyles progress via his
up progressively to prevent injury and not website www.kylebuckingham.co.za

www.fitnesshis.co.za 55
 TRAINING CROSSFIT

ABOUT THE
AUTHOR:
Julian
Reichman-
Israelsohn is
the owner and head trainer
at CrossFit Platinum

and weighted vests. After the initial shock,

athletes quickly settled back into their
routines when preparing for the various
events taking place around the world.
THINKING INSIDE THE BOX Importantly, though, the non-appearance

CROSSFITS
of barbells at the Regionals in no way
detracted from the action or the challenge
faced by competitors.

COMPETITIVE
As usual, the Regional workouts were
released around two weeks before the

DMITRYP-K / SHUTTERSTOCK.COM
first weekend of qualifiers. As soon as

SEASON IN
they were released, athletes changed
their training plans and routines to
incorporate the workouts they knew

FULL SWING
theyd have to complete at the qualifiers,
or certain variations of these workouts.
This helps condition the athletes, while
enabling them to also fine-tune their
strategies for the workouts. The top
THE CROSSFIT OPEN AND REGIONALS HAVE COME five finishers from each of the Regional
AND GONE, AND FOR THE FIRST TIME SINCE THE NEW qualifiers qualified to compete at the
FORMAT WAS IMPLEMENTED, SOUTH AFRICA HAS A CrossFit Games, which, in another first
MALE ATHLETE HEADING TO THE CROSSFIT GAMES. this season, will be leaving its seven-year
home at the Stub Hub Center in Carson
The season started with the CrossFit Open, which got underway at the end of
City, LA, and will be making its debut
February and concluded five weeks later at the end of March. This year the
JASON SMITH in Wisconsin. During the first week of
worldwide CrossFit community was thrown a curve ball during the Open when the has qualified to
compete at the
August 2017, the CrossFit community will
director of the CrossFit Games, Dave Castro, announced that dumbbells would be
CrossFit Games. be treated to probably one of the most
used for the first time. A scramble ensued as participating affiliates and anyone You can follow hotly and closely contested battles for
else entering the Open had to quickly source dumbbells for the workouts. With all the action
at www.games. the title of the Fittest on Earth. And for
the first 17.1 workout done, there was a great deal of uncertainty as to whether crossfit.com. the first year since 2014, a South African
dumbbells would be used again and, as usual, the Open and Castro did not fail to
athlete has qualified for the CrossFit
disappoint, with dumbbells appearing in another workout later during the first
Games. Jason Smith, co-founder and
phase of the competitive season.
head trainer at Crossfit Kyalami, who
This year also saw a new category From the Online Qualifiers, the top has been competing at the Regional
added in the form of the Masters 20 athletes from each of the Masters qualifiers since 2012, has finally made
divisions, which allowed more athletes to divisions will now get a chance to battle the breakthrough to qualify to compete
compete against other contenders on a it out at the CrossFit Games in August. on the sports greatest competitive stage.
more equal footing, as doing battle with A special mention goes to Eva Thornton Youll be able to follow all the action
the younger, stronger athletes in the Open from East London, who qualified for the and track Jasons progress on the
category can be challenging. However, CrossFit Games in the Masters Women games.crossfit.com website.
these categories were still extremely 45-49 years category. Its worth noting that the Games
competitive, with many of the old-school The teenagers also have their own represent a minuscule percentage of the
CrossFit pioneers going head to head categories this year and follow the same global CrossFit community, and is the
to provide awesome entertainment, format as that of the Masters, going from ultimate platform for those who aim to
and ensure a level of prowess that was the CrossFit Open to the Online Qualifiers compete in the sport of fitness. For the
an example to many younger athletes. and on to the Games. rest, CrossFit remains purely the pursuit
These are the leaders in the sport who Keeping with the theme of of a better body, improved health, or
are proving that longevity in CrossFit is unpredictability in 2017, Castro then enhanced strength and fitness through
possible with the right training regimen. shocked the CrossFit world with the the general physical preparedness
The top 200 Masters athletes in each of announcement of this seasons Regional it delivers. However, the competitive
the divisions went through to the next workouts, which included another first element remains central to the CrossFit
competition phase the Masters Online that shocked the global community culture and many within the community
Qualifiers bypassing the conventional no barbells were programmed for are excited to see how Jason will perform
Regionals qualifier route, which took Regionals! Equipment included only against the best in the world. Wishing him
place around the world in May and June. dumbbells, heavy kettlebells, sandbags, the best of luck!

56 JULY - AUGUST 2017

 TRAINING MYTHBUSTING

KNEES
OVER
TOES
SQUAT
MYTH
BUSTED!
WERE DISPELLING THE MOST
PERVASIVE MYTH ABOUT PROPER
SQUAT MECHANICS. We all know
the importance of proper form during
the big compound lifts, especially
squats and deadlifts. But what if our
definition of proper has been skewed
over the years due to pervasive
misconceptions? Youve undoubtedly
heard warnings to not allow your
knees to extend over your toes during
flexion, or in the fully flexed or bottom
position of squats, lunges, step ups or
deadlifts. Well, its time to expunge
that bit of perfunctory advice from
your weight training repertoire.

ANY UNNATURAL EFFORT TO KEEP YOUR KNEES BEHIND

YOUR TOES WHEN YOU SQUAT OR LUNGE UNDER HEAVY LOAD
IS FAR MORE LIKELY TO CAUSE SEVERE INJURY.

58 JULY - AUGUST 2017

 CHERRY-PICKED INFO THE RIGHT WAY
It seems, as is often the case with Having said all this, the answer to This will ensure that the knee moves
myths that pervade gyms, the belief optimal squatting technique doesn't in the same direction as the ankle
that knees extending past toes lie in swinging to the other extreme joint. This form cue limits the potential
could result in serious injury came by working to get your knees out as for your knees to collapse inward or
from cherry-picked findings from far over your toes as possible with outward, which also carries serious
various studies that looked at human every rep. injury risk.
biomechanics during squats. Obviously, avoiding excessive forward You should also focus on keeping an
One such study was conducted by a movement of the knee during squatting upright posture with a natural curve
team of researchers at Duke University and lunging movements will generally be in the lumber spine, while avoiding a
led by Tom McLaughlin. The findings, safer, but don't fixate on restricting the forward lean or anterior pelvic tilt.
which were published in 1978 in the The forward movement of the knees. Lastly, the ability to squat properly
journal Research Quarterly, determined question is In fact, don't fixate on the knee at from the start hinges largely on your
not where
that the knees experienced less sheering does the knee all. Rather focus on the hip and ankle mobility. Without the requisite hip
forces when the shin remained in a more go, as much joint and proper knee movement should and ankle mobility your body will find
vertical position during a squat. as where is generally take care of itself. For instance, ways to compensate. This is often a far
Stoking the myth was a 2003 study out the weight during squats it is important to initiate the greater cause of injury than the isolated
distributed
of the University of Memphis (Fry et al.), and what movement with a hip hinge 'sitting' back mechanics of knee flexion. Without
published in the journal Strength and joint moves and down rather than a knee bend. adequate mobility (and the skill needed
Conditioning Research, which showed first. Another important form tip, but one to execute a deep ass-to-grass squat
that knee stress increased by 28% when - Strength & related to knee flexion, is ensuring with proper form), the debate around
conditioning
the knees were allowed to move past the coach Mike that your knees track over your feet, knee position in relation to your feet
toes during a squat. Boyle. regardless of how far they extend over. becomes somewhat of a moot point.
Faced with this information, it's clear
why this myth has become so pervasive.
However, when you dig deeper you find
that there is a bigger picture to consider.
Firstly, a critical fact from the University
ALLOWING
of Memphis study that is often omitted THE KNEE
from this discussion is that hip stress
(torque) increased nearly 1,070% when
TO PASS
forward movement of the knee was OVER YOUR
restricted during squats. TOES WHEN
SQUATTING OR
NATURAL MOVEMENT
LUNGING IS
The truth is, the knee extends over COMPLETELY
the toes in many natural movement
patterns where there is deep knee
NATURAL.
flexion, including walking up stairs
and in the primal squat position,
which is an anatomically natural and
structurally healthy resting posture
still extensively used in many cultures.
The knee also extends past the toes
during other common activities, such as
running and cycling.
You might be inclined to point out that
all of these movements are done without
the added stress of a loaded barbell, but
that argument cuts both ways... Consider
that any unnatural effort to keep your
knees behind your toes when you squat
or lunge under heavy load is far more
likely to cause severe injury, potentially
to other more complex joint structures
in the lower back and hips, as suggested
by the findings of the 2003 Journal of
Strength and Conditioning study. That's
because the knee joint is the simplest
joint structure in the lower body it's a
hinge joint. It moves in relation at what
happens at the ankle and hip.

www.fitnesshis.co.za 59
 TRAINING WORKOUT

6 MOVES + 2 DUMBBELLS
FULL-BODY
DUMBBELL
COMPLEX
IMPROVE
>> Performed by Skip Wood
Fitinphx
woodskip

STRENGTH
>> Images by James Patrick Photography,
jamespatrickphotography.com

& FITNESS
MOVE 1
DUMBBELL SQUAT
Hold dumbbells in each
hand by your sides. Stand with your
core tight and your feet slightly wider
than hip-width apart. Perform a squat
by flexing your hips and knees, and
dropping your glutes to the ground.
At the bottom of the movement,
explosively drive upwards with your
legs by pushing through your heels
and extending your hips and knees.
Complete 5 reps.

FORM TIP: Keep

your heels in contact
THE IDEA
with the ground
throughout the
BEHIND
squat. Keep your head
up and cast your gaze
COMPLEXES
forward, not down. ARE TO MOVE
SMOOTHLY AND
SEAMLESSLY
FROM ONE
EXERCISE TO
THE NEXT,
COMPLETING ONE
SET OF EACH
DURING A FULL
COMPLEX.

60 JULY - AUGUST 2017

= 1 TOUGH WORKOUT
Dumbbell squat Push up Reverse lunge Romanian deadlift Bent-over dumbbell row Curl & press
Effective training doesnt have to be complex,
but complex training is always effective!
Complexes, whether you do them
with barbells, dumbbells or
kettlebells, offer a host of benefits
they require minimal equipment, and
you get a strength, cardiovascular and
metabolic benefit when done correctly.
Complexes are also a great way to get
in a quick training session to get the
most from your time at the gym, or
even squeezing in a quick workout
FORM TIP: Your body
should remain aligned
from head to heels
throughout the exercise.
Keep your elbows in
close at your sides.
MOVE 2
PUSH UP
Place the dumbbells on the
floor and kick your legs
back into an extended plank
position. Flex your elbows to
lower your chest towards the
ground, then push yourself
back up by extending your
arms. Complete 5 reps.
at home or at the office.
This full-body dumbbell complex
workout will target every major
muscle group in your body, giving your
metabolism a surge that will keep it
elevated for hours after your training
session has ended. This helps burn more
calories and fat, while also improving
strength and fitness, and builds more
lean muscle all over your physique.
HOW TO DO IT
Complexes consist of two
or more exercises that are
executed in a predetermined
Complexes
are great for a sequence using the same
quick training implement (barbell, dumbbell,
session at the kettlebell) and load.
gym, home or at
the office.
Select the right weight: Use
the heaviest weight you can
handle in your weakest exercise
included in the complex.
Perform 5 reps of each
exercise before transitioning to
the next. Perform the exercises
back to back, in sequence,
without resting between
exercises. The idea is to move
smoothly and seamlessly
from one exercise to the next,
completing one set of each
during a full complex.
Complete an entire complex
before resting for 60-90
seconds, then repeat 3-5 times
in total.
www.fitnesshis.co.za 61
 TRAINING WORKOUT

MAKE
SURE YOU
MOVE 3
REVERSE LUNGES
Jump up into the upright position. Step backwards with one leg while
bending the supporting (forward) leg. Plant your forefoot far behind KEEP YOUR
you on the floor. Lower your body by flexing the knee and hip of your
supporting leg until the knee of your rear leg is just above the floor. CORE
Return to the upright position by extending the hip and knee of your
supporting leg. Place your rear leg next to your supporting leg and repeat MUSCLES
the movement with the opposite leg. Complete 5 reps on either leg.
ENGAGED
DURING
FORM TIP: Keep
your torso upright
EVERY
and your head
facing forward. EXERCISE.

62 JULY - AUGUST 2017

 FORM TIP: Keep
MOVE 4 your elbows close
ROMANIAN DEADLIFT to your body
during the row.
Return to the upright position and
place your feet slightly narrower
than shoulder-width apart. Bring
the dumbbells around to the front of
your upper thighs. Keep a slight bend
in your knees as you hinge at the hips
and lower both dumbbells towards
the floor. Once a stretch is felt in your
hamstrings, contract your glutes, and
extend your hips and knees to rise
back up. Complete 5 reps.

FORM TIP: At the lowest

position your back should be
just above parallel and the
weights should hang just
above the floor.

MOVE 5
BENT-OVER DUMBBELL ROW
After completing 5 reps of the Romanian deadlift,
hinge over once more, but this time, before
returning to the upright position, perform 5 bent-
over dumbbell rows by flexing your elbows and
driving them backward to lift the weights up to the
sides of your rib cage.

COMPLEXES REQUIRE MINIMAL

EQUIPMENT, AND YOU GET A
STRENGTH, CARDIOVASCULAR
AND METABOLIC BENEFIT WHEN
DONE CORRECTLY.

www.fitnesshis.co.za 63
 TRAINING WORKOUT

FORM TIP: At the end of the

hammer curl, before executing
the overhead press, ensure that
your elbows are positioned directly
underneath your wrists.

FORM TIP: Your forearms

should be vertical and your
MOVE 6 thumbs should face your
CURL & PRESS shoulders at the top of the
Return to the original position by raising your hammer curl.
torso. Stand upright holding the dumbbells by your
sides with a neutral (palms facing in) grip, with your
legs positioned shoulder-width apart. In the upright
position, simultaneously curl both dumbbells up to the
front of your shoulders, maintaining a hammer grip. REST & REPEAT
Then press the dumbbells overhead until your arms
are fully extended. Lower the dumbbells back down NOW REST FOR UP TO 90 SECONDS, THEN REPEAT
to your shoulders, then back down to the starting THE ENTIRE COMPLEX ANOTHER 3-4 TIMES.
position. Complete 5 reps.

64 JULY - AUGUST 2017

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muscle tissues. In so doing, satiety
can be enhanced while muscle
fibres are efficiently nourished.
Each serving of Titan Nite Time
100% Micellar Casein, when mixed
with 250ml of skimmed milk,
delivers 30g of protein, creating a
protein-rich environment within
your body for maximum muscle
recuperation and growth. The
extraordinary flavour and texture
of Nite Time is created using high-
quality ingredients, nature-sourced
flavours, expertly balanced blends
of soluble prebiotics and non-
soluble fibre, the purest separated
caseins and, above all, Titans
proprietary Cold Fold Technology.

66 JULY - AUGUST 2017


ANIMAL STAK
The original, prohormone-free
Animal Stak was launched
over nine years ago, utilising
natural hormone boosters to
deliver a revolutionary anabolic
supplement. Testosterone and
growth hormone production, and
aromatase regulation, are crucial
in an iron athletes ability to grow
new muscle, and to add size and
strength. However, instead of
turning to using illicit compounds
to augment their internal anabolic
environment, many serious lifters
have sought healthier, natural
methods for raising their game.
It is with this goal in mind that
Animal developed Stak, to deliver an
anabolic and androgenic advantage
through safe, legal means. The
Animal Stak formula is constantly
being updated, providing the most
cutting-edge anabolic hormone-
boosting nutrients to bodybuilders
and lifters. Loaded with potent
herbs, vitamins, minerals, amino
acids and powerful patented
compounds, each pre-dosed
pack is designed to naturally
enhance testosterone and growth
hormone output, while minimising
the production of oestrogen
and cortisol. Stak even includes
substrates designed to restore
endocrine health and amplify
endogenous hormonal output.
EVOX CREATINE HCL
Evox Creatine HCL is a revolutionary form of creatine, developed to guarantee maximum solubility
and cellular permeability for optimised uptake and ATP regeneration. This concentrated, highly
soluble form of Creatine HCL ensures no bloating or water retention since only a fraction of water is
required to help transport the creatine molecules through the digestive barrier. Use it to stay lean,
increase your strength and power levels, and recover faster between sets.
USN PURE PROTEIN GF-1
USNs Pure Protein GF-1 is as lactose, undesirable
back, and even better. The fat, and cholesterol. This
product is derived from results in a very high
cross flow ultra-filtrated, quality, pure product that
internationally-sourced contains extremely low levels
whey. Cross flow filtration of fat and lactose, with a
(CFF) is a high-quality, high concentration of high
100% natural and chemical- biological value, undenatured
free process where whey proteins. The whey is fully
runs alongside high-tech instantised, which results in
ceramic filters, while a easy and convenient mixing.
small amount of pressure Also boasts a 5-stage low-
is applied to push the whey carb blend. It is soy-free,
against the filter to remove and is available in three
unwanted particles such delicious flavours.
SSN
CYTOGUARD
An advanced pro-anabolic
formulation which has
been developed using the
latest advancements
in the science of
performance nutrition.
When used as directed,
and in conjunction with
an appropriate training
GRENADE SUPPLEMENTS NOW IN SA programme and dietary
protocol, the research-
DS International, importers of PharmaFreak, Ripped
proven ingredients in SSN
Femme, Cellucor and FitMark products, has secured
Cytoguard help rejuvenate
exclusive distribution rights in South Africa for the
stressed muscles while
Grenade supplement range. This innovative and
simultaneously increasing
trusted sports performance and energy brand has
overall lean body mass and
grown rapidly since its launch in 2010 and now sells its
strength, and enhancing
products in over 100 countries. Today Grenade has
recovery times.
a huge following, ranging from professional athletes,
fitness enthusiasts and military personnel worldwide.
Grenade, supported by its Team Grenade athletes, are
renowned for unique branding and marketing strategies,
and have been recognised with numerous awards, both
within the sports nutrition sector and in the global
business arena. As a result, Grenade is not only widely
regarded as one of the world's fastest-growing sports
performance and weight management brands, but also
as one of the most exciting sports nutrition companies
in the market today. For more info, visit www.grenade.
com, or www.dsinternational.co.za for resale queries.
www.fitnesshis.co.za 67
 FUEL UP FEATURE
DECIPHERING THE PROTEIN CONSUMPTION CODE
HOW MUCH
PROTEIN
IS ENOUGH?
IS ENOUGH?
>> By Pedro van Gaalen
WHATEVER YOUR STANCE IS
ON THE CARB-VERSUS-FAT
DEBATE, THE IMPORTANCE OF
ADEQUATE PROTEIN IN THE
DIET OF ACTIVE INDIVIDUALS
IS UNDENIABLE. AFTER
ALL, DIETARY PROTEIN
IS THE FOUNDATIONAL
MACRONUTRIENT NEEDED TO
REPAIR AND BUILD MUSCLE
TISSUE, BE IT FOR ENHANCED
AESTHETICS OR IMPROVED
SPORTING PERFORMANCE.
However, exactly how much
protein is needed, and is healthy, is
a hot-button topic in the broader
health and fitness industry. Ask
strength athletes or coaches,
or those focused on improved
aesthetics and youll get told
upwards of 2.2 grams per kilogram
of bodyweight per day (g/kg/d) is
recommended. More conservative
estimates suggest that a dietary
protein requirement of 1.5-1.7g/
kg/d is the upper limit of what your
body can effectively assimilate
after a meal, according to the
indicator amino acid oxidation
(IAAO) test technique.
68 JULY - AUGUST 2017
HEALTH CONCERNS
However, were now also seeing
research into very-high protein diets,
where intakes of between 3.4-4.4g/
kg/d have yielded beneficial results,
without negatively impacting
on health.
The World Health Organizations
(WHO) official report on protein the
most recent update of which was
released in 2016 states that the most
widely quoted potential problems relate
If you are
a healthy
to renal function and damage.
individual, As youve most likely been told
increased before, or read somewhere, high protein
protein
intakes
shouldnt
negatively EXCESSIVE DIETARY PROTEIN HAS BEEN
affect kidney
health, at
LINKED TO ELEVATED BLOOD SUGAR, WEIGHT
least in the GAIN, LEACHING OF BONE MINERALS, AND
short term.
- WHO THE STIMULATION OF CANCER CELLS.
The lat
e
scientif st
evidenc ic
new ligh e sheds
much p t on how
ro
can and tein we
sh
be eatin ould
g.
diets supposedly damage the kidneys
as these internal organs are tasked
with the elimination of the by-products
of protein metabolism.
This belief was based on
observations that kidneys increased in
size during periods of increased protein
intake. However, some within the
scientific community are questioning
whether this is, in fact, unhealthy, or
whether it is a natural (and healthy)
compensatory response by the filtration
units inside the kidneys to a shift in
macronutrient intakes.
 Even the WHOs 2016 report on protein in resistance-trained individuals in completed the study.
states that the evidence for such claims the high protein group, even though The results were also published
in otherwise healthy individuals does they maintained the same training in the Journal of the International
not stand up to scrutiny. Yes, if you are regimen (i.e. they didnt increase Society of Sports Nutrition, this time in
otherwise healthy, increased protein calorie expenditure). 2015, and found that the high protein
intakes shouldnt negatively affect your According to the researchers, this group, which consumed more total
kidney health, at least in the short term. was the first interventional study protein and energy (the normal protein
However, its not all about the to demonstrate that consuming a group only consumed more protein),
kidneys when it comes to protein intake. hypercaloric high protein diet does not experienced a greater decrease in fat
Excessive dietary protein has also been result in an increase in body fat. mass and percentage body fat, whereas
linked to elevated blood sugar, weight the normal protein group gained
gain, leaching of bone minerals, and significantly more body weight.
SHIFT IN BODY COMP
the stimulation of cancer cells, which Both groups improved their maximal
is why a group of researchers set out Antonio followed this up with strength (1 rep max squat and bench),
to put these claims to the test with a another study that aimed to determine vertical jump and pull-ups, but there
series of studies. if a high protein diet in conjunction with was no significant difference for the
a periodized heavy resistance training exercise performance parameters
program would affect indices of body measured. Also of interest was the fact
SCIENCE-BACKED DATA
composition, performance and health. that there were no changes in any of
Researcher Jose Antonio has been This time the researchers fed the the blood parameters, including a basic
spearheading some of the most high-protein group a diet that consisted metabolic panel.
prolific work in this regard, with three of 3.4g of protein per kilogram of These findings led researchers
important studies concluded in the bodyweight per day. A normal protein to conclude that consuming a
past three years that shed light on the group served as the control. All subjects high protein diet (3.4 g/kg/d) in
A visit to
protein consumption debate. engaged in a split-routine, periodised your doctor conjunction with a heavy resistance-
The first related study was published heavy resistance-training programme, is warranted training program may confer benefits
in 2014 in the Journal of the International with training and daily diet logs kept before with regards to body composition.
Society of Sports Nutrition, titled embarking Furthermore, there is no evidence that
by each individual. In total, 48
on any kind
The effects of consuming resistance- of very-high consuming a high protein diet has any
a high protein diet (4.4 g/ trained subjects protein diet. deleterious effects.
kg/d) on body composition
in resistance-trained
individuals.
Antonio and
his team sought
to determine the effects
of a very-high protein
diet (4.4g/kg/d) on body
composition in resistance-
trained men and women. To
achieve this, they recruited
30 healthy resistance-trained
individuals who were randomly
assigned to a control group,
which maintained their normal
dietary and training habits over
the eight-week study period,
or a (very) high protein
group that was instructed to
consume 4.4g of protein per
kilogram per day. They also
maintained their training
habits, and the same fat and
carbohydrate intake.
However, despite A HIGH PROTEIN DIET
consuming 5.5 times
the recommended IN CONJUNCTION WITH
daily allowance of
protein, and the
A HEAVY RESISTANCE-
accompanying TRAINING PROGRAM
increase in
total calories, MAY CONFER BODY
there was no
effect on body
COMPOSITION BENEFITS.
composition

www.fitnesshis.co.za 69
 FUEL UP FEATURE

THE THREE-PEAT
Finally, in his most recent follow-up
study, published in the same journal,
in 2016, Antonio and his colleagues
looked at the long-term effects of a
very-high protein diet (The effects of
a high protein diet on indices of health
and body composition--a crossover
trial in resistance-trained men).
Using a randomised, crossover
study design, 12 resistance-trained
male subjects underwent a 16-week
intervention, which consisted of two
eight-week periods, in which they
consumed either their normal diet, or a
high-protein diet, where upwards of 3g of
protein per kilogram of bodyweight was
consumed per day.
This study design aimed to ascertain
if significantly increasing protein
intake would affect clinical markers of
health, including lipid profile and kidney
function, among others, as well as
performance and body composition in
young males with extensive resistance
training experience.
Throughout the 16-week treatment
period each subject maintained both a
food diary and a training diary, which was IT IS PERHAPS BEST TO CYCLE
used to calculate total work performed. PERIODS OF HIGHER PROTEIN
As previously witnessed, the high
protein group consumed significantly
INTAKES (UP TO FOUR MONTHS,
more calories and protein than the AS PER THE STUDIES CITED) WITH
normal protein group, yet there were no PERIODS OF NORMAL INTAKES,
significant changes in body composition,
nor were there any adverse health
IN A SIMILAR MANNER TO THAT USED
markers relating to blood lipids, glucose, IN OTHER POPULAR MACRONUTRIENT
or kidney (renal) or liver (hepatic) CYCLING METHODOLOGIES.
function.
The researchers concluded that this
was the first crossover trial using The source PROTEIN FREE-FOR-ALL?
resistance-trained subjects in which of your macro-
nutrients So do these latest findings give you health status. More specifically, we
the elevation of protein intake to over needs to
four times the recommended dietary be spot on carte blanche to up your protein know that processed carbs and sugar
allowance has shown no harmful before you intake without fear of any serious are implicated in metabolic and lifestyle
effects. start playing consequences to your health? Well, a disease, while manufactured fats are
around with blas attitude to protein consumption also deleterious to our general health
Commenting on the study on macro-
his blog www.lookgreatnaked.com, nutrient probably isn't what you should take and well-being. The bottom line is that
internationally-renowned hypertrophy ratios, to from the studies. the source of your macronutrients needs
expert Brad Schoenfeld, Ph.D, C.S.C.S. mitigate any Firstly, the sample sizes in these to be spot on before you start playing
potential studies were small, which means around with macronutrient ratios, to
stated that: This suggests that health risks.
overfeeding protein well above levels applying the findings to the broader mitigate any potential health risks.
normally thought to maintain a positive population isn't necessarily applicable Furthermore, the study periods were
nitrogen balance may in fact have a small (or advisable). relatively short. It is therefore perhaps
effect on enhancing the hypertrophic Secondly, and we can't reiterate this best to cycle periods of higher protein
response to resistance training. Although enough, the individuals in these studies intakes (up to four months, as per the
the study did not provide any insight into were otherwise healthy. That means studies cited) with periods of normal
potential mechanisms, one possibility is a visit to you doctor is warranted before intakes, in a similar manner to that used
that very high protein intakes may help to embarking on any kind of very-high in other popular macronutrient cycling
suppress protein breakdown. Given that protein diet. methodologies. In so doing you'll likely
increases in hypertrophy are the result of Also, little information about their get the body composition-improving
the difference between protein synthesis carbohydrate and fat intakes were benefits, without the risk of any health
and degradation, this hypothesis given (source, type etc), which can often issues with prolonged use (6 months of
warrants further study. be confounding factors in a person's more) of these high protein diets.

70 JULY - AUGUST 2017


SMELL
THE PERFORMANCE
BOOST
ARE GLUCOSE AND CAFFEINE NASAL SPRAYS AN EFFECTIVE
ALTERNATIVE TO INGESTING THESE ERGOGENIC AIDS?
When youre at the limit, with your
heart pumping out of your chest and
your lungs searing with every breath,
trying to drink or eat some form of
energy or other (legal) performance-
boosting aid can be a struggle.
In fact, due to the effect of blood
shunting to the periphery of the body
during high-intensity exercise, where
the majority of our blood volume is
preferentially being used to support
muscle activity, trying to digest any form
of energy, be it in food or supplement
form, can cause gastrointestinal distress.
And anyone who has experienced the
discomfort of stomach cramps or, worse,
the sudden need to stop and heed the call
of nature, will know how disastrous it can
be to your race performance.
There may, however, be an alternative
to ensure athletes get the vital boost
they need at the height of their race or
competition, or even during training.
NOTHING TO SNORT AT
Nasal sprays are already a common
medium used to deliver various types
of medications into the body, be it via
gas-powered or pump mechanism
dispensers.
While these applications are normally
employed to administer medication
to the respiratory system, particularly
the sinuses, intranasal administration
also provides an effective, non-invasive
delivery route for macromolecules to
either the brain (via direct extracellular
cranial nerve-associated pathways), or
to the rest of the body via absorption into
the circulatory system.
For these reasons, and because nasal
sprays containing caffeine or glucose
>> By Pedro van Gaalen, Editor
activate sensory (motor) cortices, a team
of scientists led by Kevin De Pauw of
Vrije Universiteit Brussel, in Brussels,
Belgium, set out to determine if Glucose
and Caffeine Nasal Sprays Influence
Exercise and/or Cognitive Performance.
To investigate the influence of caffeine
or glucose nasal sprays on exercise and
cognitive performance, the researchers
got 11 male subjects to perform a
maximal cycle test, two familiarisation
and three experimental trials.
Each trial included a 30-second
Wingate test and a 30-minute time-
trial performance test interspersed by
15 minutes of rest. Before and after
each exercise test the Stroop task was
conducted.
Before they started, the subjects used
a nasal spray that contained solutions
with caffeine, glucose, or a placebo as
part of the randomised, double-blind,
placebo-controlled, cross-over study
protocol. Additional applications
was administered when 25, 50 and
75 per cent of the time trial (TT)
had been completed.
PERFORMANCE BOOST
The
researchers The researchers found that glucose
concluded nasal sprays substantially increased
that a glucose
nasal spray the average power output during TT.
enhances According to the team, these findings are
endurance consistent with those witnessed when
performance,
which indicates subjects use a glucose mouth rinse to
a novel boost endurance performance, which
administration scientists generally attribute to the
route.
activation of the olfactory pathway and/or
extraoral sweet taste receptors.
There were no statistically relevant
improvements in endurance or cognitive
performance observed from the caffeine
SUPPLEMENTS FEATURE
nasal spray. This may have been due to
the low dosage used in the test, though,
so further research into this application
method is certainly warranted as far as
caffeine is concerned.
Based on the findings, which
were published in the February 2017
edition of the International Journal of
Sports Physiology and Performance
(www.humankinetics.com/ijspp), the
researchers concluded that a glucose
nasal spray enhances endurance
performance, which indicates a novel
administration route. The higher activity
within sensory brain cortices probably
elicited the ergogenic effect. However,
no further physiological and cognitive
changes occurred, indicating that higher
dosages of substrates might be required.
What this means is that, the next time
youre on the rivet and cant stomach
another energy gel or sip of energy drink,
youll get a similar performance boost
from swirling some energy drink in your
mouth and spitting it out, as you would
from a suitable glucose nasal spray.
As for the caffeine kick, it seems youre
better off sticking to your pre-race cuppa,
or a suitable supplement alternative while
on the move, at least until a more potent
solution has been tested to prove its
potential efficacy.
www.fitnesshis.co.za 71
 FUEL UP NUTRITION NEWS

THERE IS ONE THING ON

WHICH MOST ATHLETES AND

FEATUREFLASH PHOTO AGENCY /

EXPERTS SEEM TO AGREE. IF
YOU WANT TO BE AN ELITE
3 REASONS EGGS ARE A SUPERFOOD FOR ATHLETES ATHLETE, GOOD NUTRITION

SHUTTERSTOCK.COM
AT A YOUNG AGE IS AN

1
When the yolks are included IMPORTANT PLACE TO START.
- CHUCK NORRIS
theyre a nutrient dense
ingredient, packed full of
vitamins B1, B6, B12, D, and folate,
along with zinc, magnesium, sodium,
potassium, calcium, and lectithin, a
phospholipid composed of phosphoric
SHOP
acid and choline choline is important
to maintain nerve and cell health.

2
Theyre rich sources of SCORE
protein and cholesterol,
SPARKLING APPLE
Score Sparkling Apple is
both of which are essential
a new energy drink that
to the anabolic process protein to
contains a double shot
repair muscle tissue and cholesterol
of guarana for a natural
to produce the hormones that
energy boost. The newly
drive the process.
formulated sweet apple

3
They are rich in antioxidants, taste also delivers a dose
including lutein, zeaxanthin, of B vitamins for an added
and riboflavin. release of energy. Its also
taurine free, which means
a great aftertaste.

FUEL UP!
Available in Apple and
Original flavours, in
440ml cans. Visit
www.drinkscore.co.za
for more info.

ALL THE LATEST INFORMATION ON EATING CLEAN AND LIVING HEALTHY

SEASONED EATERS
Its winter, which means its time to stock up on the following seasonal fruits and vegetables...

FRUITS VEGETABLES

Apples

Avos
Naartjies

Oranges
Asparagus Brussels
sprouts

Pumpkins
Parsnips
115
THE NUMBER
OF CALORIES
Beetroots THAT ONE
Dates Pawpaws &
Fennel TABLESPOON
papayas OF MCT OIL
Radishes
PROVIDES.
Grapefruits According to Dave Asprey,
Pears Broad beans Jerusalem creator of the Bulletproof
artichokes Diet and Bulletproof
Turnips
Lemons & limes Coffee, the cheapest
and most common of the
MCTs (medium chain
Melons Pineapples Broccoli triglycerides), lauric acid, is
Kale & spinach Watercress
actually a pseudo-MCT. The
best sources? Caprylic acid,
or capric acid, or products
that combine the two.

72 JULY - AUGUST 2017

CHEESIEST
CHEESE BURGER
Everyone loves cheese burgers. When we got healthy
we knew this was something that had to be discontinued.
No more of that toxic seed oil, bowel-blocking gluten burger
bun and, in the bad old days, we thought cheese was a no-
no. Well, processed cheese is off limits, but weve heard your
faint cries so heres a healthy burger to enjoy. When you use
mince from pasture-fed animals, wholesome healthy cheese,
Dijon mustard and sinus-clearing cayenne pepper, the result
has to be fantastic and it is.

This is an extract
from Tasty
WasteNOTs
by Sally-Ann
Creed and Jason
Whitehead,
published
by Human &
Rousseau. R320

MAKE 4 GLUTEN FREE BURGER BUNS
500ml (2 cups) almond flour
15ml (1 tbsp) flaxseed powder
90ml (6 tbsp) psyllium husk
20ml (4 tsp) baking powder
7,5ml (1 tsp) salt
5ml (1 tsp) ground coriander (optional)
5 extra-large egg whites
30 ml (2 tbsp) organic unrefined apple
cider vinegar
150ml boiling water
1 extra-large egg, beaten, for brushing
5ml (1 tsp) sesame seeds
ALMOND FLOUR
Almond flour is a
healhy, gluten-free
alternative to wheat
1. Pre-heat the oven to 180C.
2. Combine all the dry ingredients, except the flour in various
sesame seeds, in a bowl and, using a whisk, give it a recipes. It is a rich
few stirs to ensure there are no lumps. source of vitamin E,
3. In a separate bowl, give the egg whites and
and also contains
vinegar a quick whisk, then add to the dry
ingredients and mix thoroughly. iron, manganese,
4. Add the boiling water and whisk until the mixture magnesium,
starts to thicken a little you want it to resemble a potassium, calcium
dough-like mixture, just a bit runnier.
and other minerals.
5. Shape 4 large burger rolls and pop onto a baking
tray. Brush with the egg and sprinkle some sesame
seeds on top.
6. Place in the oven for around 40 minutes or until Burger patty recipe
nicely browned. Remove and allow to cool. on next page >>

www.fitnesshis.co.za 73
 FUEL UP NUTRITION NEWS
NUTRITIONAL FACTS
CHEESE
Properly produced cheese of any
sort, including cheddar, is quite
acceptable and can be happily
welcomed back into your healthy
diet as an excellent source of
protein and minerals.
DIJON MUSTARD
20
Dijon mustard is said to have been
manufactured just outside the
French city of Dijon from 1865
right up to the present, and is
made from verjuice (the acidic
juice of insufficiently ripe grapes),
together with either (or both)
white wine or Burgundy wine.
CAYENNE PEPPER
Cayenne pepper, capsaicin or
capsicum, however, needs to
MINUTES
be controlled. Combined with
Dijon, the flavour is enchanting.
Cayennes claim to fame is
the marvellous effect it has
on relaxing blood vessels and
reducing inflammation. Many
people drink it daily as a heart
tonic with warm distilled water.
Stir in around 1ml and down the
hatch. They say you get used to
it. If you do, its helpful too for
heartburn (no, not for causing it),
gout, flatulence and sea sickness.
74 JULY - AUGUST 2017
MAKE CHEESY BEEF PATTIES
30ml (2 tbsp) butter
15ml (1 tbsp) extra virgin olive oil
1 small white onion, finely chopped
2 cloves garlic, crushed and minced
5ml (1 tsp) fresh rosemary, finely chopped
500g beef mince (preferably freshly minced by your
butcher using organic pasture-fed sirloin)
5ml (1 tsp) Dijon mustard
15ml (1 tbsp) fresh parsley, finely chopped
10ml (2 tsp) garlic and parsley salt
1ml ( tsp) cayenne pepper
2,5 ml ( tsp) freshly ground black pepper
250ml (1 cup) organic Cheddar cheese, grated
1. Heat the butter and olive patties that are a little
oil in a pan and gently saut bigger than the burger rolls
the onion, garlic and rosemary (they will shrink slightly
until translucent. when frying).
2. In a mixing bowl, combine 4. Using the same pan that
the beef mince, mustard, you fried the onions in, add a
parsley, salt, peppers and splash of olive oil and get it
cheddar cheese, using your nice and hot. Fry the patties
hands, and mix well. Once to your liking.
the onion mixture has cooled 5. Assemble the burgers with
down, add it to the mince and all of your favourites lettuce,
give it another good mix with more cheese (you can never
your hands. have too much cheese!),
3. Divide the mixture into tomato slices and Kimchi.
THE TIME IT CAN
TAKE FOR THE
HORMONALLY-
MEDIATED HUNGER
RESPONSE TO SIGNAL
YOUR BRAIN THAT
YOU ARE SATIATED
FROM A MEAL.
MANAGE PAIN
WITH COFFEE
A team of researchers from
the Boston Children's Hospital
have found that caffeine can be
better at reducing feelings of
pain than painkillers or additional
sleep. The study, conducted
on mice, found that it was the
dopamine released after swigging
a morning cuppa that was more
effective at alleviating pain.
 FUEL UP NUTRITION NEWS

AVO
SHOP
ADD AN AVO TO FIGHT HYPERTENSION
Its widely recognised that diet contribute to increased fruit
plays a vital role in addressing and vegetable intake, and are a
high blood pressure, also source of potassium just half
known as hypertension, which an avocado provides 420mg of
is a leading cause of heart potassium. In addition, their
attacks, strokes, kidney failure high monounsaturated fat
and premature death. Its content helps to reduce blood
estimated that 6.3 million South cholesterol levels and lowers
Africans (or one in three people) the risk for heart disease when
suffer from this silent killer. used to replace saturated and
The DASH diet the Dietary trans fats, explains registered
Approach to Stop Hypertension dietitian Jane Badham.
is an eating plan that was The SA Avocado Growers
specifically developed to Association (SAAGA) is therefore
address high blood pressure. encouraging all South Africans
Avocados meet all the criteria to add an avo to their meals, VITAL HEALTH FOODS
for this diet, in that they are particularly as the 2017 local EXPANDS FOOD CATEGORY
naturally free from sodium, avo season has begun. Vitamin and nutritional
supplements manufacturer Vital
Health Foods has developed
SHOP
a range of snacking options,
including Vital bars and bites.
Both contain 12 vitamins at 100%
SHAKE UP BREAKFAST WITH KASHA
Nutrient Reference Values (NRV),
The Fry Family Food Co. has launched SAs first plant-based, gluten-
which is your daily recommended
free breakfast cereal, called Kasha. Its billed as a tasty, versatile
nutritional intake, and are available
protein-packed breakfast cereal, instant shake or snacking option.
in cashew and coconut; almond
Kasha is said to improve digestion and boost the antioxidant content of
and cocoa; and seed, almond and
your diet. The cereal also provides 8.2g of protein per serving.
For more info, visit www.fryfamilyfood.com cinnamon flavours. Ideal for those
who suffer from sensitivities to
preservatives and gluten.

51
WAYS CUTTING SUGAR
WILL IMPROVE YOUR HEALTH
IMPROVE SKIN
HEALTH:
According to research,
cutting your sugar intake
can improve skin elasticity
and firmness, and reduce
particularly from sugar-
sweetened beverages, is
associated with greater
visceral (organ) fat, which
is the most deleterious to
your health.
doubled their risk of death
due to cardiovascular
glucose levels. This
stimulates the release
disease. of the hunger hormone
ghrelin, which causes you
4 REGULATE YOUR
APPETITE:
to eat more.

visible signs of ageing, as

it reduces the effects of
glycation on molecules.
3 LIVE LONGER:
Research shows that
those who consume the
Regular or high sugar
consumption can inhibit
dopamine transporters,
5 REDUCE YOUR RISK OF
LIFESTYLE DISEASE
AND OBESITY:
which leads to sugar Sugar has been linked

2 REDUCE VISCERAL
BODY FAT:
Higher sugar intakes,
highest amount of sugar
up to 21 percent of total
daily calorie intake
cravings. Also, constantly
spiking blood sugar leads
to drops in circulating
to increased rates of both
conditions in numerous
epidemiological studies.

76 JULY - AUGUST 2017

 SHOW REPORT COMPETITION ROUND UP

IFBB ARNOLD CLASSIC AFRICA AMATEUR RESULTS

WHEN: 5-7 May 2017 WHERE: Sandton Convention Centre, Johannesburg

Junior Mens Physique Open Master Mens Physique 40-49 yrs Master Mens Physique O/50 yrs
1 Khalid Alhothali (Saudi Arabia) 1 Khaled J Mohammed Khater (Jordan) 1 Khalil Mohamed (UAE)
2 Shamlan Alqallaf (Kuwait) 2 Michael Atkinson (South Africa)
3 Murad Ayyad (Jordan) 3 Hisham Albayyouk (Palestine)

SHOW
COVERAGE
ALL THE LATEST ACTION FROM THE
COMPETITIVE PHYSIQUE STAGE
MENS
PHYSIQUE
OVERALL

Mens Physique O/1.78m Mens Physique up to 1.70m

1 Khodadad Shafie Paur (Iran) 1 Ahmad Abazzaz (Kuwait)
2 Davoud Taghowi (Iran) 2 Meshal Shj Almuteri (Kuwait)
3 Abdulaziz Muhandes (Saudi Arabia) 3 Mohammad Albanna (Kuwait)

PHOTOGRAPHY BY WWW.SKJPHOTOGRAPHY.CO.ZA

Mens Fitness Open Muscular Mens Physique Open Mens Physique up to 1.78m Mens Physique up to 1.74m
1 Masimba Nyamajiwa (Zimbabwe) 1 Mohammad Alhabbabi (Kuwait) 1 Sajed Zeyad Abu Khalae (Jordan) 1 Hassain Jouhar (Kuwait)
2 Abdulrazzaq Alyakoot (Kuwait) 2 Shamlan Alqallaf (Kuwait) 2 Naser Alattar (Kuwait)
3 Mohamed Khalil Litfulta (Bahrain) 3 Abdull Aziz Abas Al Qallaf (Kuwait) 3 Alireza Baradaran (Iran)

78 JULY - AUGUST 2017

 NABBA/WFF PRETORIA CLASSIC PRO AM
WHEN: 13 May 2017 WHERE: Unisa Muckleneuk Campus, Pretoria

Bermuda Model U/1.72m

1 Zola Mbanguta

MALE
SPORTSMODEL
PRO

Bermuda Model O/30 yrs Bermuda Model O/1.72m Male Sportsmodel Pro
1 Thabo Malekutu 1 Godwin Mhaka (Pro Card awarded) 1 Herbert Tukakgomo
2 Andrea Munyal 2 Shepherd Mfakose 2 Wesley Robertson
3 Jaco Coetzee 3 Darion Duval

Bermuda Model U/24 yrs

1 Henmar Eberson
2 Dennis Bapudi
PHOTOGRAPHY BY SOULBY JACKSON, WWW.SKJPHOTOGRAPHY.CO.ZA

Male Sportsmodel O/1.72m Male Sportsmodel O/30 yrs Male Sportsmodel U/24 yrs Male Sportsmodel U/1.72m
1 Wesley Robertson (Pro Card awarded) 1 Frederick Brisley (Pro Card awarded) 1 Darion Duval (Pro Card awarded) 1 Mathibela Chokoe
2 Anton Pieters 2 Jaco Smit 2 Juan Jansen van Vuuren 2 Marlon Waldman
3 Junior Khoza 3 Morne Van Zyl 3 Jean-Rico De Bruin 3 Josh Isserow

www.fitnesshis.co.za 79
 SHOW REPORT COMPETITION ROUND UP

OVERALL
MENS
Mens Beach Model up to 1.75m Mens Beach Model O/1.75m MUSCLE
1 Bernard Hofmeyer 1 Thierry-Luc Denichaud MODEL
2 Kyle van der Walt 2 Herman Mostert PLUS
3 Andre Briedenhann 3 Renier Scholtz

Mens Muscle Model Plus Mens Muscle Model Plus 35+

BATTLE OF THE TITANS V up to 1.75m 1 Oelof Bergh
1 Robert Smith 2 Marc Thom
WHEN: 2-3 June 2017 WHERE: Durbanville, Western Cape 3 Kevin Acker

Mens Cover Model O/1.75m Mens Cover Model up to 1.75m Mens Muscle Model Plus O/1.78m Mens Muscle Model 35+
1 Kyle Kennedy 1 Jarryd de Gouveia 1 Blayne Moore 1 Andre Joubert
2 Willem Johannes Crous 2 Phelo Mfini
3 Roan Kitshoff 3 Maurice Paige

PHOTOGRAPHY BY STEHAN SCHOEMAN

Mens Cover Model 35+ Mens Muscle Model up to 1.75m Mens Muscle Model up to 1.78m Mens Muscle Model O/1.78m
1 Andu Ntokaibie 1 Jean Visser 1 Delano Rasmus 1 Robert Wilcox
2 Marlon Michaels 2 Teasdale Crofton Murombo 2 Stephen Blake
3 Curtis Roberts 3 Sazi Solwandle

* All results and spelling as supplied by the event organisers. Fitness His
Edition accepts no responsibility for any errors or omissions.
80 JULY - AUGUST 2017
 NE
W
TRAIN HARDER.
GET STRONGER.
BUILD MORE. RECOVER FASTER.

y
Ryan Terr
USN INTL. BRAND AMBASSADOR,
MR. OLYMPIA CHAMP 2017

FRUIT FU
SION ORANGE

ANABOLIC MUSCLE BUILDING FORMULATION

BOOST WORKOUT INTENSITY 2:1:1 5g
OPTIMAL BCAAs
& MUSCLE RECOVERY RATE BCAAs RATIO PER SERVING

USN GLOBAL MANUFACTURING IS CERTIFIED BY THE FOLLOWING QUALITY CONTROL ENTITIES, WHERE RELEVANT.

USN.CO.ZA USN SA @USNSA @USNSA

INDIVIDUAL RESULTS MAY VARY. FOR OPTIMAL RESULTS, COMBINE WITH A MUSCLE-BUILDING EATING PLAN AND TRAINING PROGRAMME.