CONTENTS

>> On the cover Ryan Terry

@Ryan-Terry
@ryanjterry
POWER UP
@ryanjterry
www.ryanterry.co.uk
>> Image supplied by USN 10 General news
Industry update

14 Ask Fitness His Edition

32 COVER PROFILE
We chat to
Arnold Classic
All your health and fitness questions answered
winner
Ryan Terry 16 Guy gear
Stay up to date with the latest gadgets

19 Gym gear
26 MALE FIXATION
Janna Breslin Gear up with the latest cross-training gear

28 Five health hacks

How to instantly improve your health

36 The Florida effect

The power of priming on performance

40 Stay ahead of injury

70 WHEY FLAVOUR
REVOLUTION
Whey protein is,
Why a proactive approach to body maintenance is
your best defence against biomechanical issues
without a doubt,
the most
competitive 42 Five ways youre fast-tracking injury
product
category in the What are the costs for physique and
supplement performance-oriented goals?
market.

TRAINING

54 Fitness news
The latest news, stats and info

56 Training guide
Add serious size with the hang clean and press

57 Endurance column
Buying time is expensive

58 Split decision
Is full-body training more effective than split
routines at building muscle?

60 Foundation of performance
Train movements, not muscles for the ultimate
performance boost

64 Back attack
Row your way to a bigger, better back

SUPPLEMENTS & NUTRITION

68 Supplement news
Power your performance

73 Protein power up
Cinnamon protein rolls

74 Nutrition news
Eat clean, live healthy

44 GET GOOD AT EVERYTHING

Develop all-round functional
fitness and strength
79 Show coverage
All the latest action from the competitive
physique stage

4 MAY - JUNE 2017

 EDITORS LETTER DONT MISS OUT!

WHAT READERS HAVE BEEN UP TO ON INSTAGRAM

WHETHER YOU
THINK YOU CAN,
OR THINK YOU
CANT, YOURE
PROBABLY RIGHT.
in a great deal of
mental training over
- Henry Ford the last 12 months, in
conjunction with more
advanced exercise, and
it has taken my running to a
place I never thought was possible
and thats actually our problem. You see,
IMAGE BY JETLINE ACTION PHOTO

we all have preconceived ideas about what

we can achieve or what we think we cant.
These perceived limits have been shaped
consciously and subconsciously from past
experience, information weve read, stories
weve heard, or the race predictor function
on our newfangled heart rate monitor or
GPS sportswatch. Well, Im here to tell you
THE MIND that youre capable of so much more, if you
just learn to let go of these preconceived
MUSCLE ideas of whats possible, and take a giant ROW YOUR WAY TO A
Ive written a great deal over the leap of faith toward the impossible.
previous few editions about the So many people I know, train with, and
BIGGER, BETTER BACK
power and influence of the mind on race with have this year demolished their
performance. My research and my own previous bests on the road. While a new
experimentation has taken me down this approach to training has something to do
proverbial worm hole as I discovered just with it, it has been the unshackling of their
how pivotal our minds are to success, self-belief in their ability that has pushed
and just how limiting they can be when them way beyond what they once thought
we dont work and train our mental was their physical limit, and that has made
state our mind muscle. all the difference. I too have surpassed
Ive come to realise that after a almost all of the theoretical limits I had in
certain amount of physical training, you my head, with regard to my preconceived TURN TO
reach a point where your body and your running ability, and all because I now PAGE
64
physiology are at their peak. At this point, choose to run a race without adhering to
more training starts to deliver diminishing a specific pace indicated on my watch. Ive
returns. However, that doesnt mean learnt to run more on feel, maintaining my
youve reached the upper threshold of threshold based on the intuitive feedback
your performance potential. On the my body gives me, rather than on cold,
contrary, in fact. hard data from a GPS device or heart rate ON THE COVER...
When youve spent months on end monitor. And you know what, every time
consistently stringing together structured Ive chosen to run on instinct rather than
AN ALL-
training sessions according to an effective, on a preconceived notion of what I think is ROUND
ROUTINE TO
well-periodised training programme, youll possible, Ive done better than expected. IMPROVE
be at a place, physically, where youre ready So dont sell yourself short. Youre capable STRENGTH
AND FITNESS
to deliver a personal best, in whatever of so much more than you think you are. PG 44
physical endeavour that may be. The To paraphrase the famous quote by Henry
magnitude of that performance, however, Ford, which encapsulates this message: IMPROVE
will be directly proportional to the strength Whether you think you can, or think you YOUR
HEALTH
of your mind muscle. cant, youre probably right. INSTANTLY
WITH THESE
Having written about the central So, next time you go out there to TIPS
governor the psychological throttle that perform, forget everything you think you PG 28
forces us to hold back to keep something know about your physical limits. I promise
in reserve, the power of priming (see that youll end up surprising yourself.
page 36 in this issue), the influence Enjoy issue 29. ROW AND PULL YOUR
of behavioural cues and framing, WAY TO YOUR BEST
BACK EVER! PG 64
differing forms of motivation, and other PEDRO VAN GAALEN
psychological aspects of performance, Editor
FOLLOW US ON
it has become abundantly clear that the @PedrovanG @pedrovang
TWITTER @FITNESSHISEDITION
mind is the key to unlocking your full OR INSTAGRAM @FITNESSHISEDITION
genetic and physiological potential. OR FIND UPDATES ON FACEBOOK
I for one have therefore actively engaged WWW.FACEBOOK.COM/FITNESSHE

6 MAY - JUNE 2017

 PUBLISHERS LETTER
THERES NO
GROWTH WITHOUT
CHANGE
Ive just endured another few weeks of
gruelling recovery following more surgery.
It was a major operation which left me
(once again) sitting around the 90kg mark,
staring at the ceiling and reassessing
whats most important in life. Its not like
I needed to be reminded, but when youre
in bed all day recovering from something
as big as this, you reassess a few things in
your head and in your life.
One thing I didnt do for those two weeks
was engage with the outside world no
social media, messaging (just family and
close friends) or email. I just laid there,
channelling all my energy into my recovery
to get back to normal life ASAP. I had no idea
what was happening in the outside world,
and for once I actually enjoyed it. I did spend
my birthday wishing I could eat, though.
Eventually the wounds began to heal
and my life regained some semblance of
normalcy, so I peeked back into the world
through social media. A remarkable thing
happens when you separate yourself from
this as you become more receptive and
acutely aware of whats new and whats
old. And you know what? All I could find
was people posting the same pics, saying
the same things they always do. All I saw
was stagnation, not just in how we present
ourselves, but also in the many pictures
I see, where physiques never seem to
change despite all the training and dieting.
That got me thinking, are people actually
progressing? The answer I was left with
was no! Sure, there are a few exceptions
those elite few who put in the work behind
the scenes to make real changes to their
physique, which translates to a rise in their
social status. Most others, though, seem to
FROM THE PUBLISHERS OF
Combined circulation of 82,000 magazines
8 MAY - JUNE 2017
reverse the order, choosing to invest more
time in their posts than in their training.
Thats probably why its been a while since PUBLISHER
SA produced any talent that has gained ANDREW CARRUTHERS
international notoriety and become the next andrew@maverickpublishing.co.za
big thing. So many local athletes want
EDITOR
recognition and big sponsors, yet I can count
PEDRO VAN GAALEN
on one hand the individuals whove made a pedro@maverickpublishing.co.za
successful living being a brand ambassador
in SA. Theyve reached these levels of DEPUTY EDITOR
success not just through hard work and WERNER BEUKES
perseverance, but also by creating content
that delivers the right kind of messages to CO-PUBLISHER SENIOR
those who follow their every move. It takes Tanja Schmitz DESIGNERS
time and hard work to develop an audience Christian Nel,
and gain their respect, yet this can all be ADMINISTRATION Teya Esterhuizen
destroyed with just one dumb post. Sadly, Leoni Needham
there is too much of the latter being posted CONTRIBUTORS
PHOTOGRAPHERS & ADVISORY
these days.
Jason Ellis, Cindy Ellis, Gareth Powell,
So whats my point? Well, its simple.
Hennie Lombard, Sean Johnson,
There is no growth without change. Take Slade, Michael Neveux, Julian Reichman-
a good hard look at yourself in the mirror
and remind yourself of what your goals
James Patrick,
Soulby Jackson
Israelsohn,
Steve Attwell
are. If youre the same size and weight,
with the same body composition you had
eight months ago, then its time to stop
TECHNICAL
Cory Schmitz
bullshitting yourself. Youre not progressing,
and its time to get real. Can you honestly ADVERTISING SALES
say youre training hard enough, or are ANDREW CARRUTHERS
you stuck doing the same routine, pushing andrew@maverickpublishing.co.za
the same max weight because thats 011 791 3646
what youve always done? I dont care how
long youve been in this game, the biggest PUBLISHED BY THE MAVERICK
mistake you can make is thinking youve PUBLISHING CORPORATION
got it all figured out. If youre not growing, Publishers of Muscle Evolution,
youre not training hard enough or eating fitness magazine and FATLOSS magazine.
www.maverickpublishing.co.za
right period.
Postnet suite 99, Private Bag X8
Its simple, yet I just dont see any real
North Riding, 2162
effort being made these days, and it bugs the
Head Office: +27 11 791 3646
crap out of me. When I go on social media Fax: 086 660 4761 E-mail: info@fitnesshe.co.za
and see a great pic of your abs, I wonder why www.fitnesshe.co.za
you never post any leg or back shots. I have Unit 7, Ground Floor, Boskruin View
to presume then that great abs are all you 181 Girdwood road, RandparkRidge, 2169
have to offer. If thats your goal, then great,
but dont expect to go further as an athlete or DISTRIBUTION ENQUIRIES
RNA DISTRIBUTION, Tel +27 11 473 8700
pick up a sponsor.
If, however, your aim is to keep advancing, FOR SUBSCRIPTION ENQUIRIES
then its time to take your work ethic to the Ramsay Media Tel 0860 100 456;
next level. Go study videos of great athletes Fax 086 670 4101 International +27 21530 3385;
who have constantly evolved throughout their Email: subs@ramsaymedia.co.za
careers and youll see the real effort it takes
to keep making changes to a physique. I
guarantee that when you learn to apply that
level of intensity to your training, then maybe,
just maybe, well start getting some leg and
back shots. Youve got to want to change,
though. Discipline alone isnt enough. So,
stop posting and go bend some iron.
Enjoy the mag!
ANDREW CARRUTHERS No liability is assumed by The Maverick Publishing
Publisher Corporation, Muscle Evolution (and M.Es Fitness) nor
any of the authors of the information provided in this
@_MAV3RIK_ @mav3rik publication. The Maverick Publishing Corporation cannot
be held liable for any advice provided in this publication.
The information published in this magazine should not be
considered as medical advice, please consult a registered
doctor. The Maverick Publishing Corporation shall not
be liable for any unsolicited material, nor photographs
or manuscripts submitted to our publication office.
The Maverick Publishing Corporation reserve the right
to reject any advertising without notification, and will
not publish any editorial material nor advertising that
we feel does not comply with our readership audience.
All Stock photography via www.dreamstime.com &
www.shutterstock.com
 POWER UP GENERAL NEWS

NOWS THE TIME TO OWN

A FITNESS FRANCHISE

The secret of business success lies in

identifying what your clients want most,
and finding a way to supply it. Its also
important to distinguish between the
needs and wants of a client, as were
often driven by our desires, rather than
by necessities. To that end, a form of
training that effectively improves a persons
outward appearance to appease their want,
while also effectively improving their health
(the need), has the potential to be a highly
successful business in the local health and
fitness industry. And thanks to advances
in technology, its now an excellent time
to own a fitness franchise in South Africa,
provided, of course that it is able to offer
people what they want which for most is
When you decide the time is right for you to own a fitness franchise, visit
visible results within weeks, rather than www.body20.co.za/key-activations or email franchise@body20.co.za.
months, with as few sessions as possible,
and no back-breaking resistance training.

POWER UP!
As it happens, these are just some of the
benefits offered when participating in
an individually-tailored, Body20 fitness
programme. Using electrical stimulation,
rather than resistance training to produce
identical muscular contractions during
a 20-minute session, muscles undergo
150 times more contractions than for the
ALL THE LATEST
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APP combines an app for go. TRX Maps, featuring
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TRAIN FOR ANY OBSTACLE COURSE RACE WITH TUFF N a consumer app, and assessment technology,
MUDDY. The workouts provided will prepare you both physically proprietary body informs customised
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provides customised and progressive conditioning through this apps video that utilises TRXs help meet an individuals
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12 Weeks of Tuff Progressive Challenge Workouts that will prepare you for TRX Connect features
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of Trackable Test Sets; 12 Weeks of Running Progression Programming; TRX Digital Pro app,
60+ Exercise Videos and the TRX Consumer app
Explanations; Dynamic and TRX Maps powered
Warm Up and Recovery by Physmodo. TRX
Training Video Coaching for Digital Pro provides
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Coaching Tips For Racing and and trainers to interact
Training. directly with members,
selecting and delivering
$2.99 Available on iTunes specific workouts to
participating members,
and communicating with
members in real time.
TRX Digital Pro works

10 MAY - JUNE 2017

TOP READS THIS MONTH

CROSS TRAINING WOD BIBLE

(KINDLE EDITION)
By P Selter
Comprehensively covers the health benefits of
cross training, with in depth terminology to help
you understand the abbreviations and lingo used.
Perform any of the 555 cross training WODs,
with suitable options for beginners, along with
benchmark workouts, hero workouts, bodyweight
workouts, and running and rowing workouts. Also
includes kettlebell, Olympic lifting, and strongman
workouts to create the ultimate physique and all-
round athlete.
$8.11 www.amazon.com

THE BANTING POCKET GUIDE

By Tim Noakes, Bernadine Douglas &
Bridgette Allan
In partnership with The Noakes Foundation and the
Eat Better South Africa! initiative, the bestselling
The Banting Solution now comes in a size that
fits every pocket. This little guide will provide all
the tips and advice you need with which to start,
and successfully maintain a Banting lifestyle. The
book answers your most pressing questions, busts
the myths that have cropped up around Banting;
provides helpful meal plans, Banting-friendly food
lists and recipes, and teaches you how to Bant on a
budget, making this lifestyle accessible to everyone.
R140 www.penguinbooks.co.za

SMART CARB GUIDE

By Gabi Steenkamp & Liesbet Delport, Registered
Dietitians
The Smart Carb Guide aims to address the
ignorance factor regarding blood glucose, which
when uncontrolled, can result in major lifestyle
diseases such as obesity, diabetes, high blood
pressure and all the heart-related diseases. As a
consumer of food products, you need to be informed
of the qualities of the food you eat and how it may
affect your blood glucose response and over the long
term, your health. An introductory section explains
the GI & GL concepts in laymans language, and
includes practical tips on how to make the GI & GL
work for you. Its invaluable as a reference guide for
any health enthusiast.
R138 www.gifoundation.com
FEATUREFLASH PHOTO AGENCY

I HATED EVERY MINUTE

/ SHUTTERSTOCK.COM

OF TRAINING, BUT I SAID,

DONT QUIT. SUFFER NOW AND
LIVE THE REST OF YOUR LIFE
A CHAMPION.
MUHAMMAD ALI
 POWER UP EVENTS CALENDAR

19 20
2017 REEBOK
CROSSFIT REGIONALS
The fittest men, women and
M A Y teams from 17 worldwide
areas will head to one of eight
APRIL
regional events over three weekends starting in 2017 REEBOK CROSSFIT
May, for their chance to compete at the Games. ONLINE QUALIFIER
Dates: 19 May - 4 June 2017 New this year, teenage athletes
Games.CrossFit.com will join the masters in The
for more info. Online Qualifier following the
Open. The top 200 masters and
teenagers from each division
will be invited to compete in the
four-day, online competition.
The qualifier will decide the 20
fittest masters and teenagers
from every division who will each
receive a ticket to the Games.
Date: Ends 24 April 2017
Visit Games.CrossFit.com for
more info.

27
EVENTS
THE WARRIOR
RACE SERIES
The Warrior Race is
M A Y South Africas largest
obstacle course race
(OCR) series. It incorporates trail running
with various physical challenges in the form
of obstacles. The Toyota Warrior powered by
Reebok series offers athletes from different

26
sporting codes the opportunity to compete
LAST MAN against one another over three different race
STANDING
TEAM distances.

M A Y
EVENT Toyota Warrior event #3
This is an Date: 27 May 2017
event for the community, by the Venue: Kwanyoni Lodge, Nelspruit,
community. The concept has grown Mpumalanga
from a single event activation in Enter now at www.warrior.co.za
2014 into a brand that represents
the lifestyle, generating year-round
activity through its live events, global

21
online events and its engagement
with community partners. The Team FNB CAPE
TOWN 12
Event will pit teams of two men and ONERUN

two ladies against each other.
Date: 26-28 May 2017
Venue: Modder Sports Complex,
Johannesburg
Visit lms360.net/lmsteam.html for
more info.
M A Y
The streets of Cape
Town will be buzzing
with excitement as runners toe the line
at the third annual FNB Cape Town 12
OneRun. The event aims to celebrate
everything that the beautiful city of Cape
Town has to offer the vibe, the city and
the people. This fast, flat 12km run brings
together runners from all walks of life,
businesses entering teams, and outrageous
free-spirited individuals who take the dress
up option to the next level.
Date: Sunday, 21 May 2017
Venue: Woodbridge Island to Portside
Photo by: ZC Marketing Consulting

Building in Cape Town CBD

For more info or to enter, visit
www.thecapetown12.com or email
entries@thecapetown12.com. Engage via
Facebook at Ctown12 or via Twitter:
@CTown12 or Instagram @CapeTown_12.

12 MAY - JUNE 2017

Photo: Chris Hitchcock

05
GRAVEL & GRAPE
The third annual Gravel & Grape MTB event
features two options the Gravel & Grape Extreme
M A Y and the Gravel & Grape Adventure. The Extreme
is a three-day race for hardcore mountain bikers
that is 207km in length, while the Adventure is a two-day mountain bike
challenge that covers 65km of cycling over the two days. The Adventure
is both a solo and team event.
Date: 5-7 May 2017
Venue: Breedekloof Wine Valley, Western Cape
For more info, visit www.gravelandgrape.com.

PHYSIQUE AND BODYBUILDING CONTESTS

Xtreme Body Classic IFBB Arnold Classic Jacques

Fagan
Organised by the National Africa
Amateur Body Building The second edition of the
Association (NABBA) and Arnold Classic Africa for
World Fitness Federation professional and amateur
(WFF). athletes forms part of the
Date: 29 April 2017 Arnold Sports Festival.
Venue: Showgrounds, The expo will feature
Expo Area, Curie Avenue, the latest in sports
Bloemfontein equipment, apparel and
E-mail kobie@ nutrition.
supremesport.co.za Date: 5-7 May 2017
Venue: Sandton Convention
SA Xtreme Centre
This popular event is an arnoldclassicafrica.com
IFBB-sanctioned show and
a qualifier for the Arnold Battle of the Titans V
Classic Africa 2018. Date: 2, 3 June 2017
Date: 17 June 2017 Venue: HS Durbanville
Venue: Pretoria Auditorium, Langenhoven
Visit www.ifbbsa.co.za for Street, Durbanville
more info. E-mail kevin@bbfsa.co.za

JOHANNESBURG
5 May Exercise is medicine
6 May Sports massage
13 May Advanced boxing
19 May Exercise is medicine 2
27 May Advanced boxing 2
20-21 May Exercise &
pregnancy
2 June Functional nutrition
for trainers
2 June Fascia, the hidden factor
2,4 June Olympic
weightlifting
COURSE DATES
9 June Exercise is medicine 3
10 June Boxing level 1
10 June Partner level 1
17 June Functional training
24 June Strapping
24 June Boxing level 2
CAPE TOWN
6 May Strapping
3-4 June Bootcamp
Workshop
1 July Athlete Assessment

Visit www.fitpro.co.za for more info or email

fitnesspro@fitpro.co.za for bookings.

www.fitnessmag.co.za 13
www.fitnesshis.co.za 13
 POWER UP READER Q&A
ASK THE EXPERTS
>> Question was answered by Mario van Biljon and Pedro van Gaalen
FEELING
DEPRIVED
Q The quality of my sleep has taken a dive over the past few weeks due to a
number of late nights spent working and all the stress that goes with it.
I also find that I struggle to fall asleep after working late into the night and
never feel rested when I wake up these days. Whats worse is that its now
starting to affect my performance in the gym. What can I do to get my sleep
back on track? Michael via email
A There is no question that adequate
sleep is crucial for optimal health,
recovery and performance. Time and
again, science reveals how a lack of good
quality sleep of at least 7-9 hours a night
is essential for humans to thrive. Yet, life
happens and we're often left trying to
cope with just 5-6 hours of interrupted or
restless sleep and this quickly catches up
with us. We covered the long-term health
implications of curtailed sleep and long
work hours in our Jan-Feb 2017 issue
(check it out on Zinio if you missed it),
14 MAY - JUNE 2017
but to summarise, researchers from the
University of Jyvaskyla in Finland showed
how the combination of long working
hours and a lack of sleep earlier in life
has negative effects on a man's health in
his later years.
However, the implications of your
predicament are more immediate, in
that it's starting to affect the quality of
your training. The main reason for this is
that your lack of sleep is hampering your
ability to recover from heavy training
sessions, which means you're probably
DID YOU KNOW?
JUST ONE HOUR
OF LOST SLEEP
CAN REDUCE
DAY-TIME
PRODUCTIVITY
BY 25%.
entering a state of under-recovery. This
happens because the process of muscle
repair and the restoration of the immune,
nervous, hormonal and muscular
systems happen predominantly during
periods of deep sleep.
Sleep is also responsible for
maintaining optimal levels of cognitive
skills such as speech, memory,
innovative, and flexible thinking. In other
words, when you suffer from a lack of
sleep, you're going to struggle in all
aspects of life, not just in the gym.
The fact that you are experiencing
recurrent nights of poor quality and short
duration sleep means you're suffering
from cumulative sleep debt. Studies
on the subject have found that chronic
sleep deprivation can have a number
of health implications. For instance,
it can slow glucose metabolism by as
much as 30 to 40% due to an over-active
central nervous system which inhibits
the pancreas from producing adequate
insulin. To give you an indication of just
how marked this effect can be, a week
of sleep deprivation has been shown to
reduce the ability of an 1824 year old to
synthesise glucose to that of an elderly
person. Glucose effectiveness, defined
as the ability of glucose to mediate its
own disposal independently of insulin,
was also 30% lower in sleep-deprived
subjects in the study.
Reduced levels of sleep will also
trigger the endocrine system to produce
greater levels of the catabolic stress
hormone cortisol, which may interfere
with tissue and muscle repair. Over time
this could reduce your bodys response to
training and possibly lead to overtraining
(through under-recovery) and injury.
Other hormones affected by a lack
of sleep include important substances
You cant required to optimise muscle growth
technically and improve strength, such as growth
catch up on hormone (GH) and testosterone.
the lost sleep,
but improving Studies have also linked sleep
sleep quality deprivation with a decrease in endurance
and duration and an increase in ratings of perceived
over a period exertion. This means that in a sleep-
of a few weeks
will help you feel deprived state you're likely to feel more
a lot better. fatigued than you actually are, which
is another factor that is potentially
impacting your performance in the
gym. Another reason for your lackluster
performance in the weights room may
also be linked to a drop in motor function
that is commonly associated with
cumulative sleep debt.
To combat the adverse affects of sleep
deprivation you need to first string a few
nights of good quality sleep together. You
can't technically catch up on the lost
sleep, but improving sleep quality and
duration over a period of a few weeks
will help you feel a lot better. Obviously
this will require that you go to bed
earlier, but that isn't always possible
when faced with work commitments. It is
therefore preferable that you try to limit
the number of consecutive days during
which you work late. It may also be worth
trying to go to bed earlier at night and
waking up a bit earlier in the morning to
finish off your work. This will help you
get closer to eight hours of sleep, and
should mean you start to wake up feeling
rested and rejuvenated again. If you can't
get at least 7-8 hours of sleep a night, try
catching a 20-minute nap over your lunch
break to revitalise your body and mind.
You may also want to reduce the
volume and/or intensity of your workout
on and after highly stressful days or
following nights of poor sleep. Lighter
exercise loads will reduce the cumulative
stress on your body, and can actually
help to improve sleep quality. It is also
worth trying to naturally increasing your
melatonin levels, as this is the hormone
that regulates your circadian rhythm
and therefore governs your wake-sleep
cycle. Melatonin is produced when you
are exposed to darkness and it is the
production of this hormone that sends
you to sleep. It is therefore important

SUPPLEMENT
that you go to sleep in a dark room that
has no artificial light. It's also a good
If you cant
get at least
idea to turn off all electronic equipment
at least 30 minutes before bed time.
YOUR SLEEP
7-8 hours of

Q
sleep a night, Another way to increase melatonin What can I eat or take
try catching output at night is to expose yourself to in supplement form to
a 20-minute intense light during the day. Exposure help me sleep better at night?
nap over your Melatonin is
to the sun's UV rays causes body Jonothan, via email
lunch break to a hormone that
revitalise your temperature to rise and suppresses sends you to
body and mind. melatonin production during the day,
which makes you feel more awake. It
sleep and is
produced when A There are a number of
natural substances touted
for their ability to induce and aid
also causes your body temperature to you are exposed
to darkness. restful sleep. The most beneficial
drop more efficiently at night, increasing It is therefore
melatonin levels. natural remedies for sleep
important that
you go to sleep deprivation include chamomile
in a dark room. tea, valerian root and kava, as
CHRONIC SLEEP Its also a good these substances have been
DEPRIVATION CAN idea to turn off
all electronic
used for centuries to help calm
SLOW GLUCOSE equipment you down.
In terms of supplements,
METABOLISM BY AS at least 30
minutes before melatonin, 5-HTP, GABA and
MUCH AS 30 TO 40%. bed time. B vitamin supplements can
assist you in falling asleep
faster and staying asleep
5 TIPS TO SLEEP BETTER throughout the night. Melatonin
is the supplemental form of the
hormone used to regulate your
circadian rhythm, while 5-HTP
is a melatonin precursor, which
helps your body produce more of
the hormone naturally.
GABA is a neuro-inhibitory
transmitter that technically
Keep your Develop a Avoid exercise Avoid alcohol Poor sleep shuts off brain activity, helping
bedroom at a routine each late in the and stimulants quality can be to calm you before bed and
cool temperature night before bed evening, as like caffeine a result of a promote resultful sleep. Lastly,
(not cold) to and go to sleep your increased before bed. mattress and/
B vitamins (in the form of pills,
help your body at the same time heart rate and or pillow that
temperature (or as close to elevated body has lost its patches or injections) aid your
drop to levels it as possible). temperature structural body in converting the amino
that induce This will help will hamper your integrity. Most acid tryptophan into niacin and
sleep. to prepare your ability to fall mattresses have
serotonin, which regulate sleep
mind and body asleep quickly. a lifespan of
for sleep. 8-10 years. and increase deep REM sleep.

www.fitnesshis.co.za 15
 POWER UP GUY GEAR

CANON EOS M6
MIRROR-LESS CAMERA
Canons new EOS M model,
the M6 is a mirror-less
camera that packs high-
end Canon features into a
compact body.
PRODUCT HIGHLIGHTS
24.2MP APS-C CMOS Sensor
DIGIC 7 Image Processor
3.0 1.04m-Dot Tilting
Touchscreen LCD
Full HD 1080p Video
Recording at 60 fps

INC
LUD
E
PAT THE S
ENT
HD ED
OPT O

WE LIKE
ICS

OAKLEY HOLBROOK METAL

The Holbrook Metal takes Oakleys famed PYLONES
frame to the next level in terms of style with BODYBUILDER
a crafted lightweight sheet metal frame MAGNETIC
TRIVET
that incorporates advanced technology.
Unobtainium interior stem pads increase Keep your diet posted on
grip without compromising on style, while a the fridge, then use it as a
Three-Point Fit holds lenses in precise optical trivet on the table.
alignment and eliminates pressure points. Available from
www.pylones.co.za.
R299.95

GUY GEAR THE LATEST GEAR, FASHION, AND

ACCESSORIES TO COMPLEMENT YOUR
FITNESS LIFESTYLE.

TUDOR ADVISOR
In 1957, the Tudor
Advisor was the first
alarm watch ever
produced by Hans
Wilsdorf, the founder
of Tudor. To this day
it remains the only
watch of the Wilsdorf
house to offer such
a function.
The Tudor Advisor
is a modern version
of the emblematic
1957 alarm watch.
The watchs movement
is equipped with a
mechanical alarm
clock module that
delivers a perfectly
uniform crisp, clear
sound. Manufactured
entirely in Switzerland.
Available at selected
Tudor retailers
country wide.
www.tudorwatch.com

16 MAY - JUNE 2017


REEBOK PRINT SMOOTH
Aimed at the everyday runner who
wants a versatile shoe with a striking visual
aesthetic. Ideal for light runs and
run-led fitness training.
R1,599 www.reebok.co.za
ASICS FINISH ADVANTAGE TIGHT
A must have for spirited runners with
muscle support and knee stability panelling.
Motion Dry fabrics allow your skin to
breathe freely and keep you dry.
R2000 www.asics.co.za
UNDER ARMOUR
Gemini 3
R2,300 www.sportsmanswarehouse.co.za
NIKE METCON DSX FLYKNIT
The Nike Metcon DSX Flyknit is designed for
balance, strength and cardio with a lighter, more
flexible one-to-one fit. It also has cushioning for
running and support for plyometrics.
R2,499 www.nike.com & Nike stores
TURN TO PAGE 44 FOR
OUR CROSS TRAINING
FEATURE & WORKOUT
GYM GEAR POWER UP
PUMA TECH FLEECE HOODIE
This training hoodie is designed to keep you
comfortable, no matter where your workout
takes you. Highly functional materials keeps
you dry and comfortable during exercise.
R1,299 www.puma.com
TOTALLY
CROSSED
OUTGEAR UP FOR ANY ACTIVITY
WITH THE LATEST CROSS
TRAINING GEAR
NIKE METCON 3
The Nike Metcon 3 is designed to support
high-intensity training, with a flat and strong
platform, delivering stability for squats, box
jumps and explosive lifts.
R 1,799 www.nike.com & Nike stores
www.fitnesshis.co.za 19
 POWER UP GYM GEAR

NIKE AIR
MAX 1
ANNIVERSARY
Its the Air Max
that started it all.
Originally released
in 1987, the Air
Max 1 introduced
the world to visible
Nike Air cushioning.
The Tinker Hatfield
design was first
released in three
iconic colourways,
including these
classic white, red
and grey and white,
ASICS STRIPE SS TEE PUMA PURE RUNNING CAP blue and grey
Effortless running top for men featuring The cap has a curved visor with a sport- combos. The icon
mesh undervisor, and a Moisture-Wicking returns with its
reflective Asics stripes on the shoulders,
sweatband along with mesh inserts at the coveted shape.
and a soft lightweight knit fabric. side panels for air circulation. R1 499.95
R500 www.asics.co.za R329 www.puma.com

NIKE AIR
MAX 1
ULTRA 2.0 LE
Recognised as the
most innovative
Air Max 1 to date,
cored-out ultra-
tooling helps
make it one of the
lightest Air Max
models ever. The
3.26 placed on
the tongue marks
the anniversary of
the original.
R1 499.95
ASICS FUZEX GRAPHIC TIGHT PUMA LIGHTWEIGHT BACKPACK
The lightweight, soft stretch material offers This backpack features a cut-out space
optimal freedom of movement as well as a high for a hydration system, a barely-there
level of comfort. The material also provides feel, moisture-wicking materials, and a
excellent heat and moisture management. substantial amount of storage space.
R1,100 www.asics.co.za R1,199 www.puma.com

ASICS SPRINTER PUMA VENT SS GRAPHIC TEE ASICS MENS FUZEX SS TEE
Fitting like a second skin with flatlocked This ventilated graphic tee is suited with Made from comfortable, lightweight fabric, and
technology to keep you cool and dry, and is is equipped with Asics MotionDry Technology.
seams for high-speed aerodynamic
enhanced with a stand-out all-over graphic, Displaced seams reduce chafing and irritation
performance and comfort. and ventilation. caused by continuous movement.
R500 www.asics.co.za R749 www.puma.com R600 www.asics.co.za

20 MAY - JUNE 2017

 POWER UP FIT TECH

TOMTOM TOUCH CARDIO

Monitor your heart rate, track
your steps, calories burnt, sleep
and active time. The TomTom
Touch Cardio boasts a new elegant
design for everyday wear.
Available at Makro, Game, Dion
Wired, Cape Union Mart.
R2,499

GARMIN VIVOACTIVE HR+

This GPS smartwatch is equipped
with a sunlight-readable, high-
resolution colour touchscreen.
Sports apps loaded on the
device enable GPS-tracking of
Heart rate monitoring equates to a
more accurate calculation of calories running, biking, swimming and
burnt, measures the true intensity more, with no phone connection
of your exercise efforts and provides required. Customisable with free
deeper insights into fitness levels. downloadable watch face designs,
widgets and apps from the Garmin
Connect IQ store. Users can
also receive smart notifications
and smart coaching from

FIT TECH
Garmin Connect.
R5,199

APP

GADGETS AND TECH TO GIVE YOU THE TECHNOGYM LAUNCHES

EDGE IN YOUR TRAINING AND RACING. MYCYCLING INDOOR TRAINING SOLUTION
MyCycling combines a high-tech smart trainer, a native
app with personalised programmes and access to a network
of professional coaches to offer a complete indoor cycling
training solution. A key feature is the inclusion of a specific
training system called Technogym Neuromuscular Training
(TNT), which aims to enhance metabolic and neuromuscular
characteristics to improve outdoor performance. R29,995
THE SMART TRAINER:
Offers maximum
stability during training,
especially when
simulating outdoor sprints
Suitable for mountain or
road biking.
The electro-mechanical
brake controls every
second with acute
precision.
Torque sensor that
directly measures power
BOX SMART with a precision tolerance
of approximately 1%.
PIQ Sport Intelligence, a leading French start-up in the sports
The app gives virtual
wearables field, and Everlast, the leading brand in the world access to ride along
of boxing, have together launched the worlds first artificial the worlds most iconic
intelligence wearable device for boxing. cycling routes.
The system includes an app the first AI system in the world
and a co-branded AI-enabled that autonomously understands
wearable wrist strap that use the and analyses sports movement.
PIQ Robot device to analyse Everlast and PIQ employs motion-
movement. This will allow boxers capture algorithm technology
around the world to implement that was developed by studying
Winning Factors in real time by thousands of boxers and millions
tapping into GAIAs intelligence of motions.
For more info, visit piq.com/boxing or www.everlast.com

22 MAY - JUNE 2017

POWER UP GROOMING

HANDS OFF YOUR LADYS SKINCARE!

Mens skin is dependent upon the male hormone
testosterone. It is up to 20% thicker than womens
skin, has more pores, and its dermal structure
contains more collagen fibres. Additionally, mens
sebaceous glands are more numerous and more
active, which tends to make mens skin oilier. Mens
cutaneous metabolism is therefore quite different
and their skincare needs are not the same as
those of women. This means that it is important
to choose skincare products that are specifically
adapted for mens skin.

ORGANIC
WHAT TO DO ON A DAILY BASIS:
Choose products specially designed for men
to cleanse and protect the skin. Opt for gentle
cleansers to avoid irritating skin which is regularly
subjected to razor blades.
For shaving, use soap-free, pH-neutral shaving
gels and foams.
After shaving, avoid lotions with alcohol PURE BEGINNINGS
that will only increase burning sensations and ORGANIC CARE
REFRESHING
discomfort. Instead, apply a soothing, non-greasy SHAVE CRME
product with a light texture. This shave crme is
designed to leave you
Tip provided by Florence Benech, Pharmacist, Director of Vichy Laboratories - Active Cosmetics feeling refreshingly cool
after your shave, while
not drying out your skin.
Jojoba oil moisturises

GROOMING
the skin, retards water
loss and enhances
skin flexibility and
suppleness. Aloe soothes
the skin after shaving
and helps to prevent
ingrown hairs.
>> R104.95 (150ml)
GIVE YOUR SKIN AND HAIR www.purebeginnings.co.za

THE ATTENTION THEY DESERVE

TO COMPLETE YOUR LOOK.
VICHY HOMME

HOME GROWN

THERAVINE MEN THERAVINE MEN

ACTIVE DAILY INTENSIVE
FACE WASH HYDRATING DAY
A tri-functional CREAM
foaming gel to A light, freshly
gently cleanse the textured day cream
skin to leave it that includes a
toned and rid it of unique moisturising
ANTI- SENSITIVE LIFTACTIV UV excess sebum to molecular film
IRRITATION BALM An active leave it visibly revived. to help induce an
SHAVING GEL Fortifying after- anti-wrinkle, This product can immediate and long-
For men with shave balm for anti-fatigue act as both a shaving lasting moisturising
sensitive or men with sensitive moisturiser foam and hair effect on male skin
problem skin such skin who have for men with shampoo and is which needs more
as ingrown hairs had enough of sensitive skin mild enough to use intensive hydration
or pimples caused razor burns and with wrinkles and twice daily. after shaving.
by shaving, or irritation. signs of fatigue: >> R275 >> R332
those suffering >> R295 (75ml) dehydrated skin,
from redness or dull complexion
irritation caused and drawn
by shaving. features.
>> R230 (150ml) >> R460 (30ml)

www.fitnesshis.co.za 23
 ADVERTORIAL miha bodytec
MAKING THE MOVE TO
MOBILE PERSONAL TRAINING
Having initially
switched careers
to pursue an
interest in the
hospitality sector,
Capetonian Ryan
Johnson was
drawn back to the
health and fitness
industry when the
rise in popularity
of electro-muscle
stimulation (EMS)
training caught
his attention.
My initial stint as a personal trainer
ended abruptly, without me having
completed my studies. However, I began
to see a number of gyms around Cape
Town offering EMS training, in addition
to a number of boutique EMS studios
opening up, and I felt it was an ideal
opportunity to rekindle my career in the
industry, he recalls.
Ryan landed a job working at Cape
Fit Impulse Training studio in 2013, and trail as an independent mobile personal
did his EMS certification through Miha
Bodytec. I was there for two years,
working exclusively with Miha Bodytec's
EMS technology, and the results
were amazing!
I WAS NEVER PROACTIVE IN
MY ATTEMPTS TO GROW MY AT-
HOME CLIENT BASE, BUT WHEN
YOU ACHIEVE THE RESULTS YOU EMS training basically
DO USING EMS, CLIENTS TALK
AND SHARE THEIR STORIES.
Due to the effectiveness of this form solo he was easily covering his loan
of training, Ryan realised there was
an opportunity to take EMS to a wider
audience through at-home sessions.
Not everyone wanted to train in a gym,
so I decided to invest in a Miha Bodytec Bodytec EMS system, within 24 months.
portable system. As the bank didn't view The fact that I can do two EMS training
his application as a business loan, Ryan session in the time it normally takes
needed to take a personal loan to finance to complete one conventional personal
the purchase of the EMS machine. I
24 MAY - JUNE 2017
started at-home training part time while
still based at the studio. However, purely
through referrals, both from my new
client base and those of my gym-based
clients, my at-home personal training
hours soon overtook my time
in the studio.
Without any formal advertising or
marketing, Ryan was eventually able
to leave the studio and blaze his own
trainer. I never set out to make the
transition it kinda just happened,
explains Ryan. I was never proactive in
my attempts to grow my at-home client
base, but when you achieve the results
you do using EMS, clients
talk and share their stories.
It's like the ultimate form
of viral marketing. Once
you've established yourself,
sells itself.
Ryan says that within the
first two months of going
repayments, and his foray into the world
of mobile personal training soon took off.
This enabled Ryan to pay off the three-
year personal loan he took for the Miha
training session meant I significantly
boosted my earning potential. As a
mobile trainer, Ryan says he averages
about one session an hour, but that
includes travel time. Normal sessions
require over an hour to fit in the training
and travel, he elaborates.
Ryan now offers a combination of
offerings, including back-to-back training
sessions for three people, which takes
approximately 90 minutes, in addition
to couples training and one-on-one
sessions. I have structured my rates on
a sliding scale so that those who book
back-to-back sessions pay slightly less
than individual sessions, making it an
attractive option for clients, and it helps
me to maximise my time efficiency.
Ryan has also refined his approach to
EMS training, incorporating resistance
with bands and squeeze balls. This
forces clients to squeeze or tighten their
muscles, in addition to the EMS-induced
involuntary contraction, which I find
makes it more effective.
Ryan has since branded his
mobile personal training business as
My15Minutes.co.za, as he has developed
a training protocol that delivers an
effective workout in just 15 minutes.
Using Miha Bodytecs EMS technology he
is able to train all major muscle groups
simultaneously, achieving a time under
tension effect during these sessions
that is comparable to several hours of
extensive strength training in the gym.
Ryan has
refined his He says that the promise, and delivery,
approach to
of results in just 15-20 minutes just can't
EMS training,
incorporating be beaten as a value proposition in the
resistance personal training business. But don't
with bands be fooled. Even though the sessions are
and squeeze
shorter, I still work a full day. As a mobile
balls. This
forces clients trainer I'm on the go from 06:00 and
to squeeze or usually end my last session at 20:00. I
tighten their
average about 32 sessions a week, which
muscles, in
addition to is more than enough for a successful
the EMS- personal training business, based on the
induced rates I charge and my low overheads now
involuntary
contraction, that I've paid off the EMS system.
Ryan adds that he doesn't need client
which I find
makes it more
effective.
contracts. I work on a pay-as-you-go
model with my clients. I just request
that they do four sessions upfront to
give EMS training a chance to deliver the
benefit. Most people are hooked from
the first one, which means contracts are
unnecessary they keep calling me for
more sessions, he concludes.
For more info on the
Miha Bodytec EMS
training system, e-mail
info@impulseworkout.co.za or
visit www.miha-bodytec.com
Dive into
The World of miha bodyTec
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 MALE FIXATION

JANNA
BRESLIN
JANNA BRESLIN IS
A PROFESSIONAL
SWIMWEAR AND
FITNESS MODEL,
A CERTIFIED
NUTRITIONAL
THERAPIST, AND A
NASM-CERTIFIED
PERSONAL TRAINER
BASED IN SAN
DIEGO, CALIFORNIA.
She began her fitness
modelling career in
2008 after winning
multiple titles in the
National Physique
Committee (NPC)
federation and
has since become
somewhat of a social
media sensation
on Instagram. This
success has inspired
her to direct her
attention to pursuing
her passions for
fitness, nutrition, and
holistic living.
jannabreslin
@jannabreslin
Janna Breslin
www.jannabreslin.com

>> Photography by James Patrick,

www.jamespatrick.com

26 MAY - JUNE 2017


Whats your approach
to achieving such an
amazing body?
I believe that looking lean and
healthy should be the result of
a balanced approach, and not
because youre malnourished
with an overstressed body. Ive
learnt my lesson with under
eating and over training.
What type of diet do you
follow, then?
I like Paleo eating, which means
lots of organic whole foods. I aim
to eat a micronutrient-dense
diet without any gluten, grains,
dairy, soy, sugar, caffeine, or
processed or GMO foods.
What does your workout
routine consist of?
I train in the gym about 4-5
times a week, and I do minimal
cardio. I do, however, walk every
day and do sprints twice a week.
I love to stay active outside the
gym and get some fresh air.
How else do you like to
keep active?
I enjoy walking my dog, hiking,
backpacking, biking, playing
tennis and golf, swimming, and
doing hot yoga.
How did you end up as a
fitness model?
Competing in Bikini
competitions was where
I initially got my fire to
enter this industry, but that
doesnt mean you need to be a
successful competitor to make it
in the world of fitness or appear
in magazines. If a photographer,
brand, or magazine wants to
work with you then they will
make it happen, you just need to
get noticed.
Janna was on the
Sep-Oct 2016 edition
of fitness magazine!
I BELIEVE THAT
LOOKING LEAN
AND HEALTHY
SHOULD BE
THE RESULT OF
A BALANCED
APPROACH,
AND NOT
BECAUSE YOURE
MALNOURISHED
WITH AN
OVERSTRESSED
BODY.
What were you doing before
your modelling career took off?
My previous job was working
as a pharmaceutical rep for
one of the worlds leading drug
companies.
What are your interests outside
of modelling and training?
I have a passion for travel, so I
make it a point to visit a different
part of the world at least once
a year. My modelling career
has also taken me to various
locations around the world for
shoots.
Which fitness models do
you admire?
Paige Hathaway and Justine
Munro. Theyre both strong
yet feminine, and both have
amazing physiques.
Whats your favourite music
to train to?
I love house music. Give me
some Bullet Train, Diplo, or
Dada Life to get me pumped and
ready to work out.
Whats your favourite physical
male attribute?
I love broad shoulders, defined
arms, and six-pack abs.
QUICK FACTS:
Born: Thousand Oaks, California
Lives: San Diego, California
Birthday: 16 February
Weight: 56kg
Height: 1.73m
Achievements: 6 x NPC Bikini champion
Modelling since: 2008
Cheat meal: Thai food or sushi
www.fitnesshis.co.za 27
SUPPLEMENTS

FEATURE

T
AURINE IS ONE OF THE MOST ABUNDANT
AMINO ACIDS IN YOUR BODY, YET YOUVE
PROBABLY NEVER HEARD OF IT. IN FACT, IT IS
CONSIDERED TO BE THE SECOND MOST ABUNDANT
IN THE BODYS MUSCLES AFTER GLUTAMINE.
Not only has taurine been widely used by the
pharmaceutical industry, along with caffeine, to improve
mental focus, but it also commonly features as the
go-to ingredient in most energy drinks and pre-workout
formulas available on the market today aimed at
boosting athletic performance.

TAURINE
>> By Werner Beukes, Deputy Editor

ON TRIAL
DOES IT DELIVER AN ENERGY BOOST OR
SHOULD PERFORMANCE-ENHANCING CLAIMS
BE WATERED DOWN?
TAURINE: WHAT IS IT?
Taurine, also known as
L-Taurine or 2-aminoethane
sulphonic acid, is classified as
a non-essential or conditional
amino acid, which means that
the human body is capable of
manufacturing it.
Taurine was isolated in the
19th century from ox bile and
derives its name from the Latin
word for ox or bull. It is produced
in the liver and brain via cysteine
or methionine. The brain, heart
and skeletal muscle tissue
contain high concentrations
of taurine.
Taurine can also be derived
from sources outside the body in
the form of foods such as eggs,
meat and fish. It has acquired
a reputation for its ability to
increase a muscle cell's capacity
to hold more water, thereby
increasing its volume, and it's
also used to temper anxiety and
hyperactivity.
Although dieticians
recommend a daily dose no
higher than 500mg of taurine
when taking it synthetically,
higher amounts from food have
not shown any toxic effects.

TAURINE HAS ACQUIRED A REPUTATION FOR

ITS ABILITY TO INCREASE A MUSCLE CELLS
CAPACITY TO HOLD MORE WATER, THEREBY TAURINE
INCREASING ITS VOLUME, AND ITS ALSO USED COMMONLY
TO TEMPER ANXIETY AND HYPERACTIVITY.
FEATURES AS
THE RESEARCH THE GO-TO
Some studies suggest that remains controversial. INGREDIENT IN
taurine may improve athletic Doctors have found that MOST ENERGY
performance, which explains
the reason why it is so
taurine has multiple benefits
for the heart, including the
DRINKS AND
abundantly used in energy reduction of hypertension
PRE-WORKOUT
drinks. Scientists report and the prevention of plaque FORMULAS
improved mental performance build-up in the arteries. It AVAILABLE ON
when combining taurine with can also lower the amount THE MARKET
caffeine, but the combination of inflammation in the body
TODAY.

28 MARCH - APRIL 2017

 DOCTORS HAVE
FOUND THAT TAURINE
HAS MULTIPLE BENEFITS
FOR THE HEART, INCLUDING
THE REDUCTION OF
HYPERTENSION AND
THE PREVENTION OF
PLAQUE BUILD-UP IN
THE ARTERIES. IT CAN
ALSO LOWER THE AMOUNT
OF INFLAMMATION IN
THE BODY.
because it exerts antioxidant-
like effects to protect the
body's cells from damage.
Researchers also recorded an
increase in fat oxidation with
an acute dose of 1,660mg of
taurine supplementation in
trained cyclists.
Tests on mice have shown
that taurine cleared amyloid
beta plaques, which build up in
the brain in the early stages of
Alzheimer's disease, and restored
their cognitive function to normal.
While still in its preliminary
stages, this research raises
hopes for drugs that can prevent
the accumulation of amyloid
plaques and potentially halt the
progression of the disease.
Taurine as an exercise
supplement for bodybuilders
and physique-conscious
individuals was piqued by
research suggesting that it
might be released from muscle
during exercise. Follow-up
research found that taurine
supplementation could enhance
exercise capacity, possibly
via its antioxidant effects. A
combination of taurine and
caffeine can increase alertness,
but the caffeine, not taurine,
appears to be responsible for
the improvement of enhanced
physical and cognitive
performance. Some research
suggests that taurine, when
combined with branched chain
amino acids (BCAAs), may reduce
muscle soreness and damage
after high-intensity workouts.
However, the International
Society of Sport Nutrition's
position statement on
energy drinks cites the need
for additional research on
supplements, including those that
contain taurine and caffeine. On
the basis of current research, the
effect of taurine on cognitive and
physical ability remains unclear.
TAURINE CONTROVERSY NEUROLOGICAL
US military health officials have of the Health Sciences, believes DEVELOPMENT
warned soldiers deployed at troops are hooked on energy drinks Scientists have known for years
army bases across the world who that are loaded with caffeine and that taurine is involved in the
are chugging too many energy recommends not using more development and function of the
drinks to increase energy and than 200 milligrams a day of brain, but only recently discovered
performance, that this practice this ergogenic aid. According to a more defined area of taurines
could lead to harmful side effects. Deuster, higher amounts could neurological activity on brain
Most of these energy drinks lead to increased blood pressure, receptors the thalamus.
contain taurine as an ingredient panic attacks, anxiety, dehydration, Located deep in the brain,
and have become the beverage of insomnia, heart palpitations and the thalamus is involved in what
choice over water for soldiers. even bowel irritability when energy scientists call behavioural state
After analysing data collected drinks are mixed with alcohol. control, which helps to regulate
among service members during Deuster is also concerned transitions between sleep and
the wars in Afghanistan and Iraq it about the inclusion of taurine wakefulness. According to Neil
was found that nearly 45 percent because little is known about its Harrison, Ph.D, researcher and
of deployed service members neuroendocrine effects. Doctors professor of pharmacology at
consumed at least one energy drink dont know what the effects of the Weill Cornell Medical
daily and nearly 14 percent reported ingredients are in larger doses. I College in New York, the discovery
drinking three or more per day. dont think anybody has an answer showed that taurine interacted
Patricia Deuster, professor and to the long-term effects question. with a neurotransmitter called
director of the Consortium for Excessive consumption of energy gamma-aminobutyric, otherwise
Health and Military Performance at drinks can cause sleep problems known as GABA, the brains key
the Uniformed Services University and hamper performance. inhibitory transmitter involved in
brain development.
It seems that taurine shares
these receptors. We found that
taurine is extraordinarily active on
GABA receptors in the thalamus.
GABA is important for forging new
cell-to-cell connections within
the developing brain, and because
taurine shares a receptor with
GABA, it, too, may play a role in
neurological development.
Harrison is puzzled about
taurines inclusion in energy drinks
because his research suggests that
instead of taurine acting as a pick-
SOME RESEARCH SUGGESTS me-up, it could actually have more
THAT TAURINE, WHEN COMBINED
WITH BRANCHED CHAIN AMINO of a sedative effect on the brain.
ACIDS (BCAAS), MAY REDUCE MUSCLE Taurine may actually play a role
SORENESS AND DAMAGE AFTER in the crash people often report
HIGH-INTENSITY WORKOUTS. after drinking highly caffeinated
beverages, Harrison suggests.
USE WITH DISCRETION
According to pharmacist Gayle Scott, energy drinks picograms per milliliter of blood. The researchers
that include taurine as an ingredient have had concluded that increases in blood pressure and
detrimental effects reported. Taurine appears to norepinephrine could make some people more
be safe for most people, but energy drinks should vulnerable to cardiovascular problems.
be used with discretion, she adds. Additional common side effects among those who
According to researchers at the Mayo Clinic, a are not taurine tolerant include digestive problems,
single can of energy drink can boost blood pressure including an upset stomach, and even ulcers, because
and cause the fight-or-flight hormone norepinephrine taurine triggers the stomach to make more acid. For
to increase in just 30 minutes. In an experiment by this reason, people with ulcers or those who suffer
Svatikova A, Covassin N et al. (2015), 25 volunteers from acid reflux should refrain from taking taurine.
downed an energy drink on an empty stomach in five Excessive intakes can also lead to a state of
minutes or less. The energy drink contained 240mg of dehydration because a persons body naturally
caffeine and 2,000mg of taurine, along with guarana tries to get rid of it by flushing it out with urine.
seed, ginseng root and milk thistle extracts. This obviously requires water and if an individual is
After drinking the energy drink, the average not replacing what is lost by drinking more fluids,
amount of norepinephrine rose from 149.8 to 249.8 dehydration can occur.
www.fitnesshis.co.za 29
TRAINING
POWER UP

FEATURE
RECIPES

PROTEIN
>> By Shakera Ghoor

POWER UP!
PROTEIN BALLS for
Psylliu
m is
made m of soluble a
from t
2 scoops whey seeds he husfibre
fr k
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2 tbsp mixed seeds
1 tbsp raw cacao powder
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2 tbsp almond nut butter or natural AND LTHY DIGE AIDS
CAN STI
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(sugar-free) peanut butter
1 tbsp psyllium husk HIGH G U SIS
Stevia (optional) CHOL LATING T
TRI ESTE
60ml water AND GLYCERID ROL,
BLOO ES
D
1. Combine all the ingredients in LEVE SUGAR
a food processor. LS.
2. Add a little water at a time and
keep testing the consistency.
3. Roll into small balls and keep
in the fridge.

SELECT THE
BEST NUT
BUTTERS:
HIGH-QUALITY, NATURAL
PRODUCTS WILL HAVE
A THIN, TRANSLUCENT
LAYER OF OIL AT THE
TOP OF THE TUB. THESE
ARE THE NATURAL
OILS RELEASED FROM
NUTS THAT HAVE BEEN
GROUND INTO PASTE.
INFERIOR, OVERLY
MANUFACTURED
PRODUCTS HAVE ADDED
OIL USED TO STABILISE
IT, WHICH GENERALLY
FORMS A THINK,
YELLOW OIL ON TOP.

RAW CACAO POWDER IS A POTENT SUPERFOOD it contains

more than 300 different chemical compounds, including highly
beneficial polyphenols known as flavonoids. It also has nearly four
times the antioxidant content of dark chocolate and more than 20
times that of blueberries. It is also a source of protein, in addition to
various vitamins and minerals, including calcium, carotene, thiamin,
riboflavin, magnesium, sulfur, and essential fatty acids.

30 MARCH - APRIL 2017

 POWER UP COVER PROFILE
RYAN TERRY
HITS THE BIG TIME
>> Interview by Pedro van Gaalen, Editor >> Photographs supplied by USN
E
VER SINCE WE FIRST
FEATURED RYAN TERRY
BACK IN 2013, HIS EYES
HAVE BEEN FIRMLY ON
THE ULTIMATE PRIZE THE MR
OLYMPIA MENS PHYSIQUE PRO
TITLE. In March this year he took one
giant leap forward toward achieving
that goal by securing a win at the 2017
Arnold Classic, held in Columbus, Ohio,
arguably the biggest show after the O.
We caught up with Ryan after his win
to get the inside scoop on what it takes
to win a Pro title, and how he plans to
replicate that success in Las Vegas
come September.
Youve spent a lot of time on both sides
of the pond helping your sponsor USN
expand into the US market. Whats
life like in the worlds biggest, most
competitive supplement market?
Life in America is very tough
as the market is extremely
competitive, but, as they say,
America is the land of opportunity,
and the sports industry there is
growing bigger by the day. USN is
already a strong, internationally-
renowned brand known for its
quality, innovative products,
which has helped us a lot with the
launch. I do believe America is
the hub of fitness and if you want
to succeed in the industry then its
where you need to be. Thats why
Ive been working over there more
frequently.
Give us a bit of insight into your
sponsor-athlete relationship, as your
involvement with USN seems to go
way beyond that of a simple sponsored
athlete.
Ive been a part of the USN family for
nearly eight years now and Ive loved
every minute. Seeing the company grow
to such great heights in such a short
space of time has been phenomenal.
USN has been more than just a sponsor
to me as they have supported me in my
family life, as well as in my career. I owe
a lot to Albe and USN as they have given
32 MAY - JUNE 2017
me the break I really wanted in the sports
world, which has helped me get to where I
am today. Many athletes nowadays tend to
swap between sponsors for better deals. I
too have been offered numerous contracts
from other well-known brands, but Im
loyal and I believe in the USN brand. I
have recently signed a new contract with
USN, which will take me over the 10-year
mark with the brand.
I DO BELIEVE
AMERICA IS
THE HUB OF
FITNESS AND
IF YOU WANT
TO SUCCEED IN
THE INDUSTRY
THEN ITS
WHERE YOU
NEED TO BE.
WE CATCH
UP WITH
RYAN TO GET
THE INSIDE
SCOOP ON
WHAT IT
TAKES TO WIN
@Ryan-Terry When we last featured you on cover
@ryanjterry
@ryanjterry you were training five days a week,
www.ryanterry.co.uk following a bodybuilding-focused
programme, with two days of rest over
the weekend. How has that changed
since you stepped up to the Pro ranks?
My training has remained similar
throughout my competitive career I
mean, why change something that isnt
broken? While Im continually growing
and trying to make improvements each
year, the basic bodybuilding split works
best for me and my body type. I have
added in an extra day for training weak
areas or to double-up on weekly sessions
for lagging muscle groups. For instance,
my arms are not my strongest and Im
trying to improve them for this years
Mr Olympia, so Im hitting them twice a
week, giving them three to four days of
rest in between sessions. During prep
I will incorporate fasted cardio first
thing in the morning for one hour at low
intensity, even on my rest day.
You seem to now prefer a higher
volume approach to training, with lots
of supersets and giant sets. Whats
your philosophy and approach to weight
training for Pro-level aesthetics?
My philosophy hasnt changed now
that Im a Pro. I do, however, love to
switch up my sessions from week to
week, to not get bored and stagnate
in my training. So thats where the
drop sets, supersets, and high-volume
work has come in. Its also good to
keep shocking my body and keep the
enjoyment in my training. I learned
earlier on in my career there is no place
When
youre not
for ego lifting every week, as the only
prepping, thing you tend to get from that is injuries.
how does Now that this is my full-time job and Im
your so close to reaching my dream of being
supplement
plan change?
a Mr Olympia champion, I have to train a
I wont be lot smarter and listen to my body at all
as strict on times.
the tablets like
HMB and CLA.
I will also look
Who has been assisting you with your
to change from training and nutrition since you turned
USN Whey to Pro?
the brands As I mentioned previously, Im very
Fast Grow
loyal to those Ive worked with since the
Anabolic.
 NOW THAT THIS IS
ACHIEVEMENTS MY FULL-TIME JOB
AND IM SO CLOSE
2013 Euro Arnold Classic 1st
TO REACHING MY
Mens Physique Short Class
DREAM OF BEING
2013 Euro Arnold Classic A MR OLYMPIA
Mens Physique Overall CHAMPION, I HAVE
Winner TO TRAIN A LOT
2013 UK National Champion SMARTER AND
2013 British Champion
2015 Mr. Olympia
LISTEN TO MY BODY
4th Mens Physique Pro AT ALL TIMES.
2015 Atlanta Seaboard Pro
1st Mens Physique
2015 Pittsburgh Pro
1st Mens Physique
2016 Arnold Classic Pro,
Columbus, Ohio
4th Mens Physique Pro
2016 Mr. Olympia
2nd Mens Physique Pro
2017 Arnold Classic,
Columbus, Ohio
1st Mens Physique Pro

RYANS ARNOLD
CLASSIC SUPP
STACK
6 USN CLA tabs
6 USN HMB tabs
USN Multi-V Daily
Nutrient Pack
Pre-workout shake:
USN Amino Stim -
contains 20g carbs, 10-15g
BCAAs
Intra-workout shake:
USN Amino Gro contains
20g carbs, 10-15g BCAAs
Post-workout shake:
50g carbs, 35g protein
from USN BlueLab Whey
(wheytella flavour)

www.fitnesshis.co.za 33
 POWER UP COVER PROFILE
start of my career. Ive had the same
coach from the very start, who is also a
good friend. His name is Ken Roscoe of
FoodTech and we have worked closely
together for over eight years. We now
know how each other thinks and weve
formulated a good understanding of what
my body needs and reacts well to, and
also to what it doesnt. I honestly owe
him the world as he was the guy who
gave me the chance to get sponsored by
USN, and he has also got me in the best
condition for every competition I have
ever competed in. I always said to him
the ultimate goal is to win that Olympia
together and we are so close now... its
the final push this year!
Where do you train when youre in the
US?
It all depends which state Im in, as I
tend to travel a lot when Im there. A gym
I think very highly of and would love to
base my Olympia prep out of is Project
Flex, which is Flex Lewiss (5-times Mr
O) private gym. He lets me train out of
it whenever Im on the east coast. The
atmosphere (its private and closed to the
public) and equipment is class.
What did you change from your 2015 Mr
O prep in the lead up to the 2016 Mr O
and your win this year?
A lot changed in that year due to
illness, if Im honest, On my trip to South
Africa in March 2016 I caught a nasty
parasite called Amoeba, which really
effected my whole digestive system. I had
to quickly adapt and find out what my body
can digest and what it struggles to, which
RYANS DAILY NUTRITION PLAN:
MEAL 1: MEAL 2:
150g oats, 15g 250g sweet
almonds, 15g potato, 200g (130g cooked),
blueberries, chicken 200g chicken
34g USN Whey & mixed
protein vegetables
34 MAY - JUNE 2017
was a lengthy process that took about WHEN MAKING
four months in total. This led right into MY ROUTINE FOR A
the start of my Olympia prep. I had to be
a lot more cautious and controlled with
SHOW I ALWAYS TRY
my food during the 2016 Olympia prep, TO PICK SOMETHING
in comparison to 2015 where I was quite THAT THE OTHER
relaxed with my food sources. Now that COMPETITORS
I understand my body a lot better again, Ive cut down
my portion
WOULDNT DO
my Arnold prep this year was again very
different to previous years. I feel this was
sizes from IN ORDER TO BE
the best look I have taken to the stage, so
previous years
and found that DIFFERENT AND TO
for future shows Ill be implementing the to be a better
formula as Im
STAND OUT.
same strategy, which is simply keeping better able diet throughout the whole prep phase,
my food intake as high as possible to digest the whereas in the lead up to previous
food I eat and
and increasing my output (energy it works more shows, we took red meat out early on
expenditure) in the gym. I felt a lot fuller efficiently. in the prep cycle. I found I had a lot
and more conditioned that more energy and strength going into
way. the show, which helped my gym
sessions. Another thing was we
You didnt carb deplete before the
managed show, we simply topped up my
to add body with extra carbs two days out
significant from stepping on stage. They were
muscle little changes, but I thought it brought
mass to your a whole new package to the stage this
frame between year and it was a look we had been trying
2016 and 2017, yet to achieve.
still came in with
your trademark You were into your poses early in
conditioning at the pre-judging at the Arnold Classic
Arnold Classic. How and held them longer than most of
did you achieve this? the other athletes around you. What
Our plan this year was the strategy behind your stage
was to add some size and appearances on the night and why?
thickness to my physique Stage presence is what can win
as that is where the criteria you shows, or it can be the difference
seems to be going. To do that between first and second, especially
we kept my food intake a lot if youre fighting to be in the top 5 in
higher running into this show. the world. That means posing and
We also kept red meat in my stage presence is very important to
me. Throughout my whole 12-week
competition prep cycle I practiced my
posing routine, holding each pose tight
and controlled to make it seem as
MEAL 3: MEAL 4: MEAL 5: MEAL 6: effortless as possible. The reason for so
65g dry rice 250g white 100g dry 150g salmon much posing practice is that I want it to
potato, 200g brown pasta, or 150g steak become second nature to me when I step
chicken tuna steak (alternated out on stage in front of the judges, and to
& mixed & mixed with daily) with 200g shoot the lights out for the thousands of
vegetables vegetables vegetables sweet potato spectators who are watching. I also want
and mixed my routine to flow and show confidence.
vegetables Youve dieted for 12 weeks solid and
you are on stage for just 3-4 minutes in
total, so youve got to make that time
count to show your physique off to its
full potential. I also want to make sure
in my heart of hearts that I have given it
my everything when I step off stage, with
no regrets. When making my routine for
a show I always try to pick something
that the other competitors wouldnt do
in order to be different and to stand out.
I try to find a routine that best fits my
physique and no one elses.
Are you changing things up for Mr O
in 2017? How do you plan to turn that
silver into gold this year?
My goal for 2017 is to win the Mr
Olympia title and I believe I just need
to fill out more while delivering the
same condition I brought to my previous
shows. If I can improve on lagging
muscle parts in my mini off-season then
I truly believe weve got a good shot this
year fingers crossed!
What are some of the challenges of
trans-Atlantic travel for these big
shows?
It can be difficult travelling to shows
via long-haul flights for numerous
reasons. A common one can be the
water retention you carry from the
altitude and long time in the air. Jet lag Throughout
is another one as the time difference my whole
12-week
between the UK and USA is between 5-8 competition
prep cycle
hours. The total travel time, from when
I practiced
you leave your house to reaching your my posing
hotel can be well over 24 hours, which routine,
holding each
isnt great when youre in a routine of pose tight and
training twice a day, eating six meals controlled to
a day, and trying to get a minimum of make it seem
as effortless
8 hours of quality sleep, which are all as possible.
vital so close to a show. It can be very
stressful travelling so close to a show
with dietary requirements, especially
when you cant bring food into the US.
You therefore have to space and prep
your meals accordingly. Also, if there
MY GOAL FOR
2017 IS TO WIN
THE MR OLYMPIA
TITLE... FINGERS
CROSSED!
are any delays then that can cause
extra stress and your cortisol levels
will rocket, which also isnt good for
your physique. So, yeah, there are many
obstacles you have to overcome when
travelling trans-Atlantic.
What are your top tips for dialling in
conditioning by using fasted cardio?
Ive always used fasted cardio for the
simple fact that my body has reached
a depleted state after 8 hours of GET Y
COUPO OUR
sleep, which means there is no readily NS ON
available ingested fuel to burn. So, all PAGE
that my body can use for energy at that
time is stored fat. I keep it low intensity
17
SAVE R240
so that I can assess what Im burning
at a more controlled rate. Its a boring,
long-winded way compared to HIIT, but
its how Ive always prepped and what
MAINTAIN
I believe to be the best formula for my
body type. Consistency is key to getting
& GAIN
shredded. The other key is finding a
healthy nutrition plan you can sustain
over a long period.
What are your favourite forms of S
cardio to achieve this? THIS MONTH
Walking for an hour with my girlfriend SPECIALS
Amy Lewis over the farmers fields and
down the canal. Its great first thing in
the morning, and its more interesting
than a treadmill. If the weather is bad
my choice of cardio is the stepper, cross
trainer or bike.
USN
CREATINE HMB ARMOR
PHARMAFREAK
AMINO FREAK
96 CAPS 225G
EVOX BIOGEN
ALPHA BCAA 3:1:1 L-GLUTAMINE
400G 500G+200G COMBO
Offer valid from 24 April to 25 June 2017 at all Dis-Chem stores.
Terms and conditions: Coupon not valid for products already on promotion.
www.fitnesshis.co.za 35
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..
 POWER UP PERFORMANCE

We all like to think

that we are in complete
control of our actions,
our mindsets, and,
subsequently, our
performance. But what if
that werent true? Could
it be that the words
you hear on the radio
or read on billboards or
the pictures you see on
your way to the change
room could affect your
subsequent performance
in the gym, through
their impact on your
subconscious mind?
Well, it just might,
at least according to
numerous studies into
behavioural psychology
that have looked at a
concept known as the
priming effect.

THE >> By Pedro van Gaalen, Editor

FLORIDA EFFECT
THE POWER OF PRIMING ON PERFORMANCE
36 MAY - JUNE 2017
 PRIMING POPULARISED

Priming refers to the influence that

subtle triggers can have on our
behaviour, even when were not aware
of the effects.
Its an intriguing concept that is not
without some controversy. For instance,
if the priming effect is real it has the
potential to influence behaviour in both
negative and positive ways.
Its a concern raised by best-selling
author Malcolm Gladwell, in his book
Blink. In it he states, what we think of
as freewill is largely an illusion: much
of the time, we are simply operating on
automatic pilot, and the way we think and
act and how well we think and act on
the spur of the moment are a lot more
susceptible to outside influences than
we realize.
Mainstream advertising agencies
know this fact and it has therefore been
the primary medium through which our
behaviours are shaped in this instance,
influencing our buying and shopping
behaviours through subtle and not-so-
subtle priming.
On the other hand, if priming can
affect us negatively it stands to reason
then that it can also promote positive
behaviour and could even be harnessed
in the sporting or exercise context to give
us a performance boost.

SUBTLE TRIGGERS CAN HAVE AN IMPACT ON OUR BEHAVIOUR,

SUPPORTING SCIENCE EVEN WHEN WERE NOT AWARE OF THE EFFECTS.

There are many studies that offer

examples of both. For instance,
when authorities in Spain introduced
classical music on the subway,
rates of vandalism and littering
drastically decreased.
In another study, this one referenced
in the book Thinking Fast and Slow by
Daniel Kahneman, who won a Nobel
prize for economics in 2002, researchers
operated an honesty box system in a
university kitchen for the tea and coffee
provided to staff. Over a ten-week period,
a different image either flowers or
eyes was placed above the box on
alternate weeks. When the image of the
eyes was displayed, the researchers
found that contributions to the honesty
box were three times higher than those
received on the days when the image of
flowers appeared.
And this priming effect has been
witnessed in a number of other contexts,
such as tasks related to intelligence,
association, perception, manners,
WE ARE SIMPLY OPERATING
ON AUTOMATIC PILOT, and
SOAP
OR SOUP the way we think and act are a
People who
are primed lot more susceptible to outside
with the word
eat are
more likely
influences than we realize.
to complete
the word emotions and motivational states. through words, pictures, or other stimuli
fragment For instance, in another study cited in such as props in a room can impact on
SO_P as
SOUP, Kahneman's book, participants exposed factors such as movement efficiency. The
whereas to specific words demonstrated changes most famous of these studies gave rise
those primed in their immediate association with other to the term the Florida effect'.
with the word
wash are words. More specifically, those who By priming groups of people with word
more likely were primed with the word 'eat' were cues, a research team led by John Bargh
to complete temporarily more likely to complete the showed how, when participants in one
the word
fragment as word fragment SO_P as SOUP, whereas group were asked to arrange random
SOAP. those primed with the word 'wash' neutral words into a sentence, they
were more likely to complete the word walked quicker between the experiment
fragment as SOAP. room and the debriefing room than did
And it seems that this carries over the other group of subjects, who had to
into the physical realm, where priming arrange words commonly associated

www.fitnesshis.co.za 37
 POWER UP PERFORMANCE

with the elderly, such as Florida,

forgetful, bald, gray, and wrinkle. THE RIGHT KIND
For these young participants to walk OF MUSIC WITH
POSITIVE LYRICS
more slowly following the test indicates CAN HAVE A
a powerful psychological effect that has BENEFICIAL
PRIMING
the potential to alter our actions without EFFECT ON OUR
our conscious knowledge, simply through PERFOMANCE
association. None of the participants in IN THE GYM OR
OUT ON THE
the 'old' group recalled noticing a theme ROAD.
in the words they were arranging, nor did
they report feeling old or that they were
walking slower than usual.
Adding further support to the notion
that priming can increase performance,
or in the case of the Florida effect study,
decrease performance, Bargh also
conducted research where groups of
subjects were exposed to words related
CONSCIOUS
to achievement, such as strive and PRIMING
attain, or to neutral words. They then MENTAL
IMAGERY
performed a demanding cognitive task. Imagining
As you can guess, performance on the yourself in
task was enhanced after exposure to the stressful
or difficult
achievement-related words, an effect situations
that Bargh and his colleagues concluded and how youll
was due to the achievement words having respond in a
positive way
activated a "high-performance goal". or mental
images of
crossing the
finish line.
CONTROVERSY POSITIVE
SELF-TALK
Designed
PRIMED FOR PERFORMANCE
With the consequences and
to increase
possible applications of these motivation, You can also take steps to ensure youre the physical demands that lay ahead.
findings so significant, a number energy, effort exposed to more positive triggers. The In the days and weeks before a big
and create
of behavioural scientists and best ways to implement the type of event, for example, imagining yourself
a positive
psychologists sought to replicate attitude. mental or cognitive priming aimed at in stressful or difficult situations and
the findings in other studies to improving performance can be to how youll respond in a positive way
INSTRUCTIONAL
confirm the effect. SELF-TALK read positive words or stories before can reaffirm this behaviour. Positive
However, it seems that A clear you start your session or before your imagery, such as mental images of
successful priming studies are instructional race. You can also listen to music with
message aimed
you raising aloft the trophy or crossing
rarely repeatable, which has led to at improving positive lyrics and an uplifting beat. the finish line, can also assist with
a great deal of controversy in the technical and These can be classified as subliminal goal attainment.
industry. Many now feel that the specific tasks or subconscious primers as you may
to help an
Other forms of supraliminal priming,
effects of priming are overstated, athlete not be consciously aware of what youre also known as conscious priming,
particularly as more people perform listening to or reading. can include various types of self-talk.
are now increasingly aware of better and Mental imagery, on the other hand, is
with a higher
Positive self-talk, for instance, is
these effects, in which case their standard of a conscious priming technique you can designed to increase motivation, energy,
effectiveness or impact often execution. use to prepare your mind and body for effort and create a positive attitude,
drops to zero. while instructional self-talk has a
Whether the inability of clear instructional message aimed at
scientists to repeat the findings of
the priming effect render previous
PRE-WORKOUT improving technical and specific tasks to
help an athlete perform better and with a
research invalid is being hotly ROUTINES SUCH AS higher standard of execution.
debated, but the fact remains
that its potential to influence SPECIFIC DRILLS, In a similar manner, pre-event or pre-
workout routines can help to centre your
behaviour has been demonstrated
in numerous studies. It therefore
BREATHING TECHNIQUES focus and prime the body and mind for

pays to consider the triggers
and mental cues youre exposed
to before a big training session
or competition, and attempt to
restrict or eliminate negative cues
wherever possible.
OR MEDITATION can help optimal performance. This can include
a regular warm-up with specific drills
to centre your focus and or movement patterns, in addition to
mental self-regulation that could include
prime the body and mind a moment to calm the mind and bring
for optimal performance. emotions into check before starting.
This can include breathing techniques or
some form of meditation.

38 MAY - JUNE 2017

 POWER UP FEATURE
STAY AHEAD
OF INJURY
WHY A Most of us consider modern medicine
as a reactive means to treat disease,
PROACTIVE illness and injury. For instance, when
APPROACH we get sick we visit a doctor for
treatment; when we injure a muscle,
TO BODY tendon or ligament we may visit a
MAINTENANCE physiotherapist for physical therapy; or
when we have joint pain we may make
IS YOUR BEST an appointment with a chiropractor.
DEFENCE However, globally there has been a
shift in thinking towards a more proactive
AGAINST approach to treatment, more commonly
BIOMECHANICAL known as preventative medicine.
A great deal more medical advice today
ISSUES therefore centres around preventing
certain conditions and ailments before
>> By Pedro van Gaalen, Editor
they occur, predominantly by improving
our general health through better eating
habits and regular exercise.
EXERCISE ISSUES
Exercise can often be a double-edge
sword, though. Often, in an attempt to
move more, improve our performance
or enhance our physical appearance,
we end up causing issues because our
largely reactionary approach to general
40 MAY - JUNE 2017
health has left our musculoskeletal
systems in a state of disrepair.
And when you impose physical
demands through exercise on
bodily structures that are weak and
dysfunctional, no matter how good your
intentions are, youre likely to get injured.
As such, a proactive, preventative
approach to soft tissue and joint
injuries is also warranted, particularly
in the context of our modern lives. As
And when Sean Johnson, founder of the Centre
you impose
physical
for Structural Medicine, located in
Fontainebleau, Johannesburg, explains,
demands
through
exercise
our bodies are tensegrity models,
which means we have a natural, healthy
on bodily
structures amount of tension running through our
that are bodies. This keeps us upright and allows
weak and us to move and function.
dysfunctional,
no matter This, says Johnson, can also be
how good your referred to as neural tension. However,
intentions are, when neural tension increases, which
youre likely to
get injured. can occur as a result of central nervous
system (CNS) irritation due to physical,
mental, emotional, chemical or hormonal
stress, it can lead to asymmetrical states
of tension in the body, and when these are
not adequately addressed, they tend to
cause pain and discomfort.

NAGGING NIGGLES
This effectively means that the little
niggles and discomforts we ignore
and allow to progress eventually add
up, chaos theory style, and can lead
to chronic problems in the body, says
Johnson.
Often when we experience pain,
the body has already built up layers
of compensation or dysfunction and
has been pushed to a point of chronic
pain, he continues. This build-up
of layers of dysfunction will often be
silent you dont tend to even feel pain
or discomfort. Then, suddenly, a small
random movement causes a serious
problem. You attribute your newly-
acquired back pain to bending to tie your
shoe, but in reality the problem started
weeks or months ago with the silent
Often when we
experience pain, the
body has already
built up layers of
compensation and
dysfunction
Regular
sports
massage also
improves
circulation,
promoting the
oxygenation of
muscles to aid
recovery from
training and
competition
increase in neural tension states.
Matthew Proctor, an internationally-
certified chiropractic sports practitioner
based at the Sandton Sport & Family
Chiropractic clinic in Morningside,
Johannesburg, elaborates further,
stating that pain is often the last
symptom to arise. Many patients may
therefore be harbouring mechanical
dysfunction that can result in injury
without even knowing it. However, they
only visit a chiropractor when the pain
presents, or following an injury.
Johnson suggests that if people
simply took a proactive maintenance
approach to the care of their bodies to
deal with the increases in silent neural
tension, then they would prevent much
of the chronic complications and injuries
often experienced further down the line.
The issue is that many people wrongly
believe that simply being active and
exercising is sufficient to help create
balance and fortify the body against
injury. The truth, though, is that this
often isnt enough and intense exercise
can also negatively affect your tensegrity
state, often causing more issues than
it solves.
REGULAR VISITS
Based on these factors, it can be highly
beneficial to visit a chiropractor and a
soft tissue treatment specialist such as
a physiotherapist or Bowen therapist on
a regular basis, even in the absence of
pain or injury.
Obviously this can be an expensive
endeavor, but it would still cost you less
than having to deal with a serious injury
or chronic pain. The visits can also be
periodic. There is no set frequency of
proactive, preventative therapy sessions
as requirements vary greatly among
individuals, explains Proctor. Various
considerations include prevailing activity
levels, fitness, and core strength, among
others, which would all affect the
frequency of recommended treatments.
Ryan White, a sports massage
therapist with Active Sports Therapy
based at 340 on Main Health & Wellness
in Bryanston, Johannesburg, suggests
that regular massage sessions not only
aid recovery, but can also be a proactive
means to uncover potential issues before
they become problematic and clinical.
Regular sports massage also
improves circulation, promoting the
oxygenation of muscles to aid recovery
from training and competition, while also
increasing range of motion and assisting
with the reduction of muscle stiffness
and tension. This form of massage is
also deeper and more focused, which
makes it a great stress reliever. All of
these factors make it a suitable means to
proactively manage your risk of injury,
he concludes.

PREVENTION BETTER THAN CURE

Benjamin Franklin famously said an ounce of prevention is better than a pound

of cure. Its a philosophy that most people already adopt in their lives, but more
commonly with regard to the servicing of their cars, or home maintenance.
Unfortunately, few apply it to their bodies and health, continues Johnson.
He adds that stripping away layers of dysfunction as they arise is also easier on
the body than it is having to deal with multiple layers at once that have built up over
time, as this tends to cause additional related issues in other areas of the body.
Societys modern way of life, with its stress,
poor diet, inactivity, overexposure to electronic
devices, and pollution all affect the neural
tension state in your body, says Johnson. So
whether youre a serious athlete or the average
person navigating your way through life, a little
bit of proactive body maintenance is going to
make your journey a lot more comfortable.

www.fitnesshis.co.za 41
 POWER UP MENS HEALTH
WE ALL WANT TO PUSH
OUR BOUNDARIES AND
ACHIEVE OUR PHYSIQUE
OR PERFORMANCE-
ORIENTED GOALS, BUT AT
WHAT COST?
When it comes to training,
there are established
guidelines we need to adhere
to to reduce our risk of
injury, without limiting our
gains. Ignore them and youll
likely find yourself on the
fast-track to injury.
>> By Pedro van Gaalen, Editor
42 MAY - JUNE 2017
5INJURY
WAYS YOURE
FAST-TRACKING
1. HAPHAZARDLY RAMPING
UP TRAINING LOAD
Rapid, abrupt increases in acute training
load exposes an athlete to an increased
risk of injury because the heightened
stimulus may exceeded the bodys ability
to adapt or even cope.
Properly periodised training
programmes incrementally increase
training load (volume or intensity) in
a manner that promotes adequate
adaptation to the imposed physical and
physiological demands.
However, when you suddenly ramp
up your training intensity or volume, you
overload the primary mover muscles
and their associated structures, which
means the load on other muscles such as
stabilisers also increases.
In addition, other previously unused
muscles may be incorporated to
compensate for a lack of capacity in the
main muscles involved in the movement.
It is often these muscles and their
supporting structures that get injured
as theyre not conditioned to cope with
the load or even support that movement
pattern.
The effects can range from a muscle
cramp, to more severe injuries such as
muscle strains or tears, or torn ligaments
and tendons.
2. GOING FROM 0 TO 100
Who has the
time to warm
up, really?
Well, its best
to make the time
as this is one of the
leading causes of injury.
Failure to perform a proper
warm-up can put you at risk for
injury as muscles and joints are not
adequately prepared for the pending
exercise. The fact that many of us sit
for eight or more hours a day, which
Failure to perform leads to poor mobility and tight muscles,
a proper warm-up particularly in our hips, greatly increases
can put you at
risk for injury as the risk of injury, especially during highly
MUSCLES AND intense, dynamic or multi-directional
JOINTS ARE NOT
ADEQUATELY movements.
PREPARED FOR A warm-up is therefore necessary
THE PENDING
EXERCISE. to loosen up these joints and muscles
to improve mobility, increase range of
motion in joint structures, and warm up
muscles by increasing blood flow and
body temperature.
A thorough warm-up should include
some light cardiovascular exercise,
followed by mobility drills and some pre-
workout activation to prime our bodies,
especially our neuromuscular system, to
get muscles firing optimally.
 TO REDUCE THE LIKELIHOOD OF INJURY YOU
NEED TO FOLLOW A HOLISTIC PROGRAMME
THAT AIMS TO DEVELOP THE ENTIRE BODY AS
AN INTEGRATED SYSTEM
3. WORKING ON A WEAK FOUNDATION

neglecting smaller
ones, which are often
those responsible
for the important
role of stabilisation.
This predisposes an
athlete to muscle
strength (and even
size, in the context
of body building) 5. OVERTRAINING AND
imbalances, which UNDER-RECOVERING
is another leading
cause of chronic Training a specific muscle, group of
injury. muscles, or physiological system too
Poor posture, weak core and glute To reduce the likelihood of injury you frequently without adequate rest will
muscles, chronically tight hip muscles need to follow a holistic programme also eventually lead to injury. Exercise
from hours spent sitting and structural that aims to develop the entire body produces damage by imposing a stress
misalignment in joints and muscles as an integrated system, not merely a on the body and it is only through
are all factors that predispose us to a combination of independent parts or adequate rest and recovery, which
greater risk of injury, particularly when muscle groups. The foundation for this, includes an appropriate diet, that it will
we impose greater loads on our bodies. for every sport or for everyday functional grow stronger and more resilient.
Whats more is that a poorly planned strength, is a strong core (abs, glutes Without adequate nourishment and
SYMPTOMS OF rest a mix of both active recovery and
training programme or one that fails and lower back), mobile joints, a skeletal OVERTRAINING
to address possible weaknesses will system that is in alignment, and strong INCLUDE: restorative rest athletes constantly
overemphasise primary muscles while yet supple muscles. break down their bodies, which will
Chronic
fatigue; eventually lead to some form of
Severe and malfunction, the most common of
rapid weight which is a soft tissue injury or, in severe
4. CONSTANTLY POUNDING THE SAME STRUCTURES loss;
cases, neuroendocrine fatigue whats
Trouble
sleeping; commonly referred to as overtraining
Participating in the same type of due to a lack of adequate blood flow,
Inability to syndrome.
activity, which is most common among such as ligaments, tendons and fascia. concentrate; The constant use of high volume
endurance athletes, is the cause of Accordingly, conditions such as achilles Lowered training and advanced training
one of the most common forms of tendinitis, patellar-femoral syndrome, immunity
(increased
techniques, and the chronic use of
injury among active individuals. and plantar fasciitis are common
susceptibility near-maximal workloads, despite taking
The combination of repetitive overuse injuries. In more extreme to infection); adequate rest, are also leading causes
loading, body positioning and cases where chronic exercise stress Inability of overtraining. Beginners with meagre
movements across a single plane and repetitive high impact forces are to perform
during training histories are more susceptible to
(forward and back with little lateral involved, stress fractures are repeated this condition than are those with longer,
movement, for instance) and a narrow not uncommon. bouts of
exercise; better managed training histories,
range of motion, which is particularly
Unable to though.
prominent in sports, and biased train with
exercise selection (body builders the correct
often focus more on the mirror technique;
muscles, for example) places Increased
resting
athletes at greater risk for heart rate.
overuse injuries.
This type of injury
THIS TYPE OF
usually develops over a
long period of time due INJURY USUALLY
to mild or low-grade, DEVELOPS OVER A
repeated stress. The LONG PERIOD OF
more common types of TIME DUE TO
injuries associated with
MILD OR LOW-
overuse tend to affect
joint structures and the GRADE REPEATED
tissues that heal more slowly STRESS.

www.fitnesshis.co.za 43
 TRAINING WORKOUT

BECOME FITTER,
STRONGER, HEALTHIER
AND MORE MOBILE!
44 MAY - JUNE 2017
GET

GOOD
EVERYTHING
AT
DEVELOP ALL-ROUND FUNCTIONAL
FITNESS AND STRENGTH

I
n our performance-
driven society many
>> By Pedro van Gaalen, Editor
>> Photography by Cindy Ellis Turn to page
people hit the gym to
train specifically for
>> Performed by Bradley Claase
>> Shot on location at AMPT,
Bryanston, www ampt-sa.co.za
48 for our
a sport, while others
are dedicated solely to
workout with
improving their aesthetics.
But what if your aim
Bradley.
is more general? What if
you want to tick all the
boxes by becoming fitter,
stronger, healthier and
more mobile, in all aspects
of life, while still achieving
a better body?
Well, given current FOR EVERYONE
trends when it comes These athletes have become the masters of
to general physical what is commonly referred to as cross-training.
preparadeness, you may This type of training is defined as the practice
think that CrossFit is the of engaging in two or more types of exercise to
ultimate cross-over form improve overall fitness and functional strength.
of training. However, its At its core, a cross-training programme will
not for everyone. Perhaps improve your cardiovascular fitness, and strengthen
its time then to take a your muscles, while also improving your mobility and
leaf from the book of the flexibility. It can also help to speed up your recovery.
ultimate cross-over athlete
obstacle course racers.

www.fitnesshis.co.za 45
 TRAINING WORKOUT

CROSSING OVER
HOW? Cross training also keeps things interesting due to the
This is achieved by alternating constant variety in routines and training modalities as just
between workout routines about anything goes. If you feel like a powerlifting session,
on a daily basis that target a fast 5km run, or a high-intensity plyometrics session,
different aspects of your nothing is off limits.
general fitness. This varied Training in a specific sport, no matter how good you
approach also means you're are at it, can be monotonous and boring,
able to train just about every continues Simone. It is therefore
day, sometimes multiple times more enjoyable, and beneficial to
a day (if you wish), as the incorporate some form of cross
training load is carried across training into your routine, be
multiple systems. it yoga, Pilates, or adding in
This approach therefore a few interesting and fun
has the potential to increase exercises that challenge
your overall fitness without your body in new ways and
stressing your body to the give your mind a break
point of over-training. This from the monotony of
has a beneficial carryover your usual training.
into everyday life, offering In addition, those who
the ultimate form of cross train with the
functional fitness. right approach will also
She explains that cross- have the confidence
training is the cornerstone of and ability to tackle
functional fitness. It develops just about any activity
power and utilises muscles they desire, be it in
to their full potential. It also sport or in life.
assists in injury prevention as
it builds on your strengths and
eliminates your weaknesses by
developing your body in a more
holistic way.
Creating this equilibrium
ensures fewer strength
imbalances exist, which is
an important contributor
to injury risk. In
comparison,
overloading
the body with
repetitive stress
from a single
activity or sport
often leads
to injury.
I therefore often
use cross training in the
programmes I give to athletes,
especially those prone to
high impact and repetitive
stress like runners. They're
notorious for experiencing
EXPERT OPINION:
soft tissue and joints injuries,
According to Simone Jacobs, owner and
and take longer to recover head trainer at AMPT, a cross-training gym
between sessions when training facility located in Bryanston, Johannesburg,
volume is high. However, cross training assists both the body and the
when I train these clients mind by delivering an extremely efficient
form of training. Even if you're looking
using my cross training to enhance your performance in a specific
philosophy, we improve their sport or get your body into shape, some
times and their endurance form of cross training is applicable in your
substantially, while also programme due to the versatility and the
many benefits it offers.
reducing the number of
injuries they experience.

46 MAY - JUNE 2017

 PUTTING
IT ALL
TOGETHER
As with any well-planned
training programme, some
degree of thought, intuition
and intelligence needs to be
applied to a well-rounded
cross training plan. The key
element to cross training
programming for general
strength and fitness is
incorporating a variety of
activities that span aerobic RUNNING IS THE
conditioning, strength FOUNDATIONAL
training, endurance, FORM OF
mobility and flexibility, CARDIOVASCULAR
and balance. FITNESS IN ALL
In this regard, a
combination of high-
GOOD CROSS-
intensity and low-intensity
CARDIO
INTERVAL
TRAINING
work is advised to ensure OPTIONS: PROGRAMMES.
all-round development. AssaultBike
Air Bike
However, the high-intensity
work should form roughly
Treadmill
intervals
CARDIO OPTIONS
20% of your weekly RUNNING CYCLING SWIMMING
Watt bike
workload, with lower intervals This is the foundational form This low-impact form of Another low-impact form of
intensity exercise making up of cardiovascular fitness cardio is great for active cardiovascular exercise that
Track running
the remaining 80%. in all good cross-training recovery. It also works many is ideal for active recovery.
Stair sprints
An additional benefit programmes. It is highly of the same leg muscles as Hard sessions also help to
of this approach is that Hill sprints effective as running fitness running and can therefore be improve aerobic fitness while
if your low-intensity Skipping is transferable to just about used to substitute a few high- targeting predominantly the
cardio is done Sled pushes every other physical activity. intensity cardio sessions to muscles of the upper body,
correctly, it can then Resisted It is, however, a high-impact maintain or improve aerobic making it ideal for use on
serve as a form of sprints form of training so it needs to fitness without the physical days when leg muscles need
active recovery. Shuttle runs be periodised properly. impact on the body. time to recover.

STRENGTH ELEMENTS

BODYWEIGHT WEIGHTS PLYOMETRICS CORE METABOLIC

Moving your body's Executing the core Plyometric exercises Your core muscles CONDITIONING
weight through space compound multi- are dynamic, high- form your body's This form of resistance
against the force of joint exercises under velocity moves that power plant and the training aims to
gravity remains one heavy loads (usually build explosive power foundation from which condition the muscles
of the most effective a barbell) is the and dynamic control all efficient human to store and utilise
ways to build muscle, foundation of true across multiple planes movement begins. energy more efficiently
improve full-body functional strength. of motion. Without a strong core, by targeting different
strength, boost your the other areas of your metabolic pathways.
endurance, enhance body and performance It's a high-intensity
mobility and develop cannot function or form of training with
foundational core develop to their full weights that delivers
strength. potential, and you'll be both strength and
more prone to injury. cardiovascular benefits.

www.fitnesshis.co.za 47
 TRAINING WORKOUT

THE CROSS-TRAINING WORKOUT

DAY 1 STRENGTH BAR WORK

DAY 2 CARDIO INTERVALS + CORE

DAY 3 POWER PLYOMETRICS

DAY 4 ACTIVE REST: SWIMMING + MOBILITY

DAY 5 STRENGTH BODYWEIGHT WORK

DAY 6 METABOLIC CONDITIONING + CORE

DAY 7 ENDURANCE: LONG RUN OR RIDE

DAY 1 STRENGTH WORKOUT

EXERCISE SETS REPS

SQUAT 4 6 to 10 BENT-OVER ROW

BENCH PRESS 3 6 to 10 START: Hold a loaded barbell with
an underhand grip while standing
DEADLIFT 4 6 to 10 in an upright position, with a slight
bend in your knees.
BENT-OVER ROW 3 6 to 10 THE MOVE: Flex your hips to tilt
your torso forward at 60 degrees.
CLEAN & PRESS 4 6 to 10
Pull the bar from the fully
STIFF-LEGGED DEADLIFT 3 6 to 10 extended hanging position to your
lower chest. Return your arms to
the fully extended position.

48 MAY - JUNE 2017

BRADLEY

DAY 2 CORE WORKOUT

CLAASE
OCR athletes need to be the
PALLOF PRESS
START: Wrap a medium-tension
ultimate all-rounders. For Elite resistance band around an upright
athlete Bradley Claase, he anchored pole (you can also use a
structures his weekly training to pulley machine with a D-handle at
ensure the right balance between shoulder height). Stand side-on to
strength and cardio. His training the anchor point, holding the end of
therefore includes running, the band with both hands at
specific strength-related obstacle your sternum.
training such as heavy carries and THE MOVE: Step away from the
those that require grip strength anchor point until you feel tension on
and technique, and gym work for the band. Keeping your shoulders and
functional strength. The running hips square, press the cable straight
covers all the components needed out in front of your body. Resist the
to be a fast athlete who also has pull of the band so that your torso
the endurance to sustain intense does not rotate toward the anchor
efforts over varied terrain. point. Hold the extended position for
two seconds, then slowly return your
What is it about OCR that attracted hands to your sternum. Complete the
you to the sport? required reps, then repeat the press
When I began participating in OCR facing the opposite direction.
in 2014, I quickly realised that I had EXERCISE SETS REPS
discovered a sport that perfectly
ALTERNATIVE
combined the two physical activities 3-WAY PLANK + 3 60 sec
VARIATIONS VERTICAL
I love most functional strength and PALLOF PRESS
cardiovascular fitness. However, OFF-SET OVERHEAD 50m walks
3 Instead of pressing
the uniqueness of this sport lies in FARMER'S CARRY per side
the band forward,
its dynamic nature. With each race I
WEIGHTED SIT UP press it up overhead
know I will encounter new difficulties 3 10 per side
WITH TWIST using the same
and struggles, and it is the need
form and movement
to overcome these challenges that OBLIQUE BRIDGE 3 60 sec
per side sequence described.
immerses me ever deeper into the
sport. Each race leaves me with HIP EXTENSION
more work to do and each race is WITH BRIDGE HOLD 3 60 sec
an opportunity to develop myself + VARIATIONS
further as an athlete in a different PALLOF PRESS 3 12 per side
way. This is what keeps me coming
back for more.

WEIGHTED SIT UP WITH TWIST

START: Hold a weight plate at your chest.
THE MOVE: Raise your torso as high as possible by bending at the
waist and hips aim to reach a near upright posture. At the
top of the sit up, rotate your torso to one side. Return
to the starting position, then repeat the sit up, this
time turning to the opposite side
at the top. Continue in an
alternating fashion.

www.fitnesshis.co.za 49
 TRAINING WORKOUT

THE PLYO 'SWEET SPOT':

What are the dominant resistance
According to a study
exercises in your routine and why?
published in the Journal of
I predominantly use compound
Strength and Conditioning
movements such as squats, lunges,
Research, cluster sets
deadlifts, pull-ups, dips, and push-ups.
10 sets of three to five reps
These are all functional exercises which
we're the most effective
relate best to OCR.
for plyometric workouts as
participants were able to jump
Running is the key cardio component of
higher and reach greater take-
OCR racing. How much do you do a week
off velocities, which generated
and how do you structure your running
more explosive power.
programme?
I generally run six days a week. The
important thing I focus on is covering
each component with targeted sessions
to become a complete, well-rounded
runner. This includes speed, strength,
and endurance sessions. I perform these
different sessions on different terrain,

DAY 3 PLYOMETRIC WORKOUT

including the track, road and trail to
condition my body for anything we may
encounter in a race.

Do you do any additional forms of cardio?

I also enjoy cycling, rowing and skipping
as part of training, as well as for
recovery. It gives the body a break from
all the running.

Who structures your training plan

for you?
I put together my own training tables,
including all the running, strength and
obstacle sessions, with the guidance of
Spartan SGX Coach Marco Caromba from
Battlerush Obstacle Course Racing OCR
training facility.

Where do you do your specific training?

POWER SKIPS I do my specific obstacle course training
THE MOVE: From a standing position, take a step at Battlerush, which is an obstacle course
forward and skip up as high as possible, leading with training centre that has everything you
your right leg. Aim to raise your right knee to hip need to be properly prepared for any
height while simultaneously extending your left arm obstacle course race. I do my running
overhead. Keep your left leg straight and your right at Germiston Athletics Stadium and
elbow slightly bent as it trails behind. Land and repeat Klipriversberg Nature Reserve. I do my
the skipping motion on the opposite side. Complete strength training at Virgin Active.
two skips for 1 rep.
What does your nutrition and
supplement plan look like as a cross-
over athlete?
EXERCISE SETS REPS I believe in eating natural foods and
avoid all processed manufactured foods,
180 SQUAT JUMPS 10 3 to 5
and follow a gluten-free and dairy-free
LATERAL SKATER LEAPS 10 3 to 5 diet. I'm also lucky to be sponsored
by Progenex supplements and Juice
PLYO PUSH-UPS / PLY-UPS 10 3 to 5 Junkie Caf. Progenex provides me with
a range of quality products to boost my
PLANK SQUATS 10 3 to 5 performance and aid recovery, while Juice
Junkie Caf provides me with natural
POWER SKIPS 10 3 to 5
juices and meals, which ensures that I'm
BOUNDING SQUARES 10 3 to 5 covering my daily nutritional needs for
optimal performance, recovery and overall
health. Each day my diet varies in terms of
the ratio of protein, fat and carbohydrate I

50 MAY - JUNE 2017

 A LADDER WORKOUT structure requires that you perform 10 reps in the
first set, and continue working down to 1 rep in the last set. For example,
complete all the exercises for 10 reps, then complete all the exercises
for 9 reps, then continue until you reach 1 rep on each exercise.

EXERCISE SETS REPS

PULL-UPS + VARIATIONS 10 From

10 to 1

PRISONER SQUATS 10 From

10 to 1
INVERTED RING OR 10 From
SUSPENSION ROWS 10 to 1
PUSH-UP PLANKS + 10 From
VARIATIONS 10 to 1
SUMO DEADLIFT 10 From
SHUFFLE 10 to 1

INCHWORM 10 From
10 to 1
DAY 5 STRENGTH WORKOUT: BODYWEIGHT

PULL-UPS
START: Stand beneath a pull up bar.
THE MOVE: Grasp the bar with a overhand grip,
with your hands positioned slightly wider than
shoulder-width apart. Hang under the bar by
supporting your weight with your arms and
shoulders fully extended and your knees bent. Pull
your body upwards until your chin is above the bar.
Lower your body back down until your arms and
shoulders are fully extended once more.

VARIATIONS
CHIN UPS
Stand beneath a
pull up bar. Grasp
the bar with
an underhand
shoulder-width
grip. Pull your
body up until
your elbows are
at your sides.
Lower your body
back down until
your arms and
shoulders are
fully extended.
BAR HANGS
Hang from a bar using both arms for five seconds.
Release one hand so that you're only supporting
yourself with the other. Hold for a further five
seconds. Swop hands and hang for another five
seconds. Continue to swop between hands for as
long as you can.
TOWEL PULL-UPS
Fold a towel over a horizontal bar. Wrap the
ends together and hold with both hands. Perform
the required reps using this variation to develop
serious grip strength.

www.fitnesshis.co.za 51
 TRAINING WORKOUT

eat, depending on what my training for BURPEE +

DAY 6 METCON WORKOUT

the day is like. For example, a strength EXERCISE SETS REPS MOUNTAIN
and/or speed day would have more CLIMBER
protein and fats to aid muscle recovery KETTLEBELL SWINGS MASH-UP
from the intense sessions, whereas THE MOVE: From an upright
PUSH-UP SLIDE OUT
an endurance training day would have position, drop down into a
higher carbohydrates to fuel the long BOX SQUAT CURL deep squat. Kick your legs
sessions. On rest and recovery days, I OVERHEAD PRESS 1 min back into an extended plank
limit carbs as they aren't necessary and 3 to 5 per position. Drop down into
eat more protein and fats for recovery. WALKING LUNGES exercise a push-up. Remain in this
position as you bring your
BURPEE + MTN CLIMBER
What would you say are the key MASH-UP left knee out and up to your
attributes of a well-rounded cross left elbow. Plant your foot
training programme for someone SPRINTER SIT-UPS back down and repeat the
who just wants to be fit and strong? mountain climber movement
Make sure your routine covers all with your right leg. Return to
components, including strength, the extended plank position,
Metcons in a cross-training programme aim then immediately jump your
speed, agility, co-ordination and
to activate as much of the body's musculature feet up to your chest and
endurance. In addition, I firmly believe
as possible, targeting multiple energy systems, move into the deep squat
that consistency is the key to success
without reducing recoverability between position. Leap up as high
in any training plan.
hard strength and cardio sessions. as possible from the squat
TOP ACHIEVEMENTS: position, with your arms
Warrior Race Black-Ops Elite, 2nd overhead. That's one rep.
Impi Challenge and Festival Elite
category, 2nd
The Beast Challenge
Savage Beast, 2nd
Battlerush OCR Elite, 2nd
2016 OCR World Championships,
Canada Men's Pro Devision, 27th

PERSONAL BESTS:
5km: 17min
10km: 37min
21km: 1h25min

SPONSORS:
BATTLERUSH
Obstacle course training
facility (Corner Main and
Sloan Street, Bryanston)
www.battlerush.co.za
PROGENEX SPORTS
SUPPLEMENTS
www.progenexsa.co.za
LIQUID SALT
Obstacle course racing gear
and activewear
www.liquidsalt.co.za
JUICE JUNKIE CAF
Healthy meals, raw juices,
health shakes and snacks
www.juicejunkiecafe.co.za
INOV-8 SOUTH AFRICA
Training, road and cross IMPORTANT! No warm up or cool down was included in this workout, but they still should be done.
training shoes and gear Due to the high-intensity, high-impact nature of the workouts in this feature, starting a routine
www.inov-8store.co.za without warming up will greatly increase your risk of injury. It is also important to give your body
cardiovascular and cardiorespiratory systems and your muscles a chance to return closer to baseline
before ending your workout following the intense or prolonged activity, with a cool down.

52 MAY - JUNE 2017

 TRAINING FITNESS NEWS

150
The total number of minutes a week of walking or
jogging (either three times a week for 50 minutes
or five times a week for 30 minutes) that can help
patients with advanced gastrointestinal cancer
better cope with the side effects of chemotherapy.
A STUDY LED BY KATRIN STUCHER, DOCTORAL STUDENT AT THE GOETHE
UNIVERSITY FRANKFURT IN GERMANY.

RESEARCH SHOP

VELOSITOL DOUBLES MUSCLE PROTEIN SYNTHESIS DEEP FREEZE ARNICA ICE

A new study published in the Journal of the International Society MASSAGE GEL & DEEP HEAT
of Sports Nutrition shows that the combination of amylopectin and ARNICA MASSAGE OIL & GEL
chromium in a patented ingredient called Velositol, which is found Deep Freeze Arnica Ice Massage Gel utilises the
exclusively in Nutrition 21 products, doubled the muscle protein synthesis cooling gel action of Deep Freeze combined with added
(MPS) rate when compared to whey protein alone. Velositol increased Arnica extract to combat discomfort associated with
MPS by 48 percent from baseline when combined with whey protein (6g), arthritis, painful lesions of the muscles,
as compared to a 24 percent increase seen with whey protein alone. tendons and joints. The Deep Freeze
cooling action helps to quickly relieve
overworked, sore, tired muscles and aching
joints. The Deep Heat Arnica Massage
Oil & Gel is used for the temporary relief

TRAINING
of stiffness and pain in your
muscles, joints and tendons.
The oil is easily absorbed and
is made with natural herbs
to relieve muscular sprains,
bruises and swelling as well as
RESEARCH, NEWS, AND THE LATEST PRODUCTS to improve circulation.
TO BOOST YOUR HEALTH AND FITNESS. Visit www.deepheatsa.co.za
for more info.

EFFECT OF TRAINING & SUPPLEMENTS ON MUSCLE WASTING

A systematic review titled Nutrition and
Physical Activity in the Prevention and
Treatment of Sarcopenia summarised
the findings of 37 randomised controlled
trials (RCTs) that assessed the effects
of a combined intervention of physical
activity and dietary supplements on
muscle mass and muscle function
in subjects aged 60 years and older.
According to professor Ren Rizzoli,
Emeritus Professor of Medicine at
University Hospitals of Geneva, the aim was
to learn more about the synergistic effects
of weight training and supplements as
interventions against age-related muscle
loss. As part of a follow-up on a previous
study, the research team looked at the
impact of various supplements, including
proteins, essential amino acids, creatine,
beta-hydroxy-beta-methylbuthyrate (HMB),
vitamin D, multi-nutrients and others.
The review concluded that:

In 79% of the studies, Muscle strength The majority of

muscle mass increased increased in 82.8% studies showed an
with exercise and an of the studies increase of physical
additional effect of following exercise performance following
nutrition was found in intervention and dietary exercise intervention
23.5% of the RCTs. supplementation (92.8%) and interaction
showed additional with nutrition supple-
benefits in 22,8% of the mentation was found in
studies. 14.3% of the studies.

54 MAY - JUNE 2017

 10-20
CATCH MORE RAYS MINUTES of
IN WINTER sun exposure
Getting outdoors more is needed to
often for your exercise obtain the
during winter could recommended
doses of
provide a much-needed
vitamin D in
boost to vitamin D levels.
spring and
Spanish researchers have
summer, but
estimated that the duration
in the winter
of solar radiation exposure
almost TWO
required to obtain the
HOURS are
recommended doses of
vitamin D in spring and
needed.
summer is 10-20 minutes,
but in winter almost two
hours of exposure is needed. However,
exposure to UV radiation is not without its
dangers, which is why the Solar Radiation
Research Group at the Polytechnic University
of Valencia (UPV) sought to determine
the exposure time needed to obtain the
recommended doses of vitamin D without
damaging health. The research team, led
by Mara Antonia Serrano, a scientist at the
UPV, found that the time taken to cause
erythema a reddening of the skin caused
by sun burn at midday was 29 minutes
in summer and 150 minutes in winter,
for individuals with skin type III who live
in Valencia, Spain. In addition, the study
showed that to obtain the recommended
daily dose of vitamin D which is
equivalent to a daily intake of 1,000 IUs of
vitamin D with 10% of the body exposed,
took around 130 minutes. At the height
of summer, with 25% of the body exposed,
around 10 minutes was adequate. However,
these figures change for those with lighter
or darker complexions, said Serrano.
40%
THE DEGREE TO WHICH
IMPROVED FITNESS
LEVELS CAN REDUCE
YOUR RISK OF DEATH.
A STUDY CONDUCTED BY RESEARCHERS AT THE EDITH AND
BENSON FORD HEART AND VASCULAR INSTITUTE AT THE
HENRY FORD HOSPITAL IN DETROIT, WHO ANALYSED DATA
FROM THE HENRY FORD EXERCISE TESTING (FIT) PROJECT.
SHOP
BEAT GYM GERMS WITH WINTERGREEN PROTECT
Come winter, gyms become
hotbeds for germs and bacteria,
which often leads to conditions
like strep throat, flu and
athletes foot, or worse. A study
by fitrated.com found that some
gym equipment harboured 350
times more bacteria than your
average toilet. The study examined
27 pieces of equipment at three
different gyms, and concluded
that the three pieces of equipment
harbouring the most bacteria were
exercise bicycles, free weights and
treadmills. Protect yourself this
Available from wintergreen.co.za/shop
BYE BYE BIOPSIES?
Muscle biopsies are
an invasive but often
necessary medical
procedure, whereby a
section of muscle tissue
is removed to determine
tissue health or diagnose
a medical condition.
However, researchers at
the Rehabilitation Institute
of Chicago have now
developed a less invasive
alternative that uses a
thin fibre optic probe to
scan and measure the
health of muscle tissue,
which has already been
tested on the muscles
of living individuals. The
new method is called
resonant reflection
spectroscopy (RSS) and
uses a device that is just
250 micrometres wide to
enable the measurement
of previously unobtainable
muscle properties by
combining advances in
telecommunications
technology with a deep
understanding of muscle
structure, biomechanics,
and pathology, said
Richard Lieber, senior
author of the study
conducted on living
muscle tissue. The research
was published in the
Biophysics Journal.
winter by not touching your face
during your workout and washing
your hands thoroughly after
exercise. You can also use Protect
Anti-Microbial Surface Spray to
eliminate bacteria on a variety of
surfaces. This bacteria-fighting
spray has been formulated to
eliminate bacteria and odour
on various items, including
sporting gear, gym equipment,
toilet seats, and cardio machines.
Simply spray directly onto the
surface, leave for 30 seconds and
wipe off excess liquid.
www.fitnesshis.co.za 55
 TRAINING EXERCISE GUIDE

TIP: Your lower back should remain in its natural alignment

(slightly arched) throughout the entire movement.

FORM TIP:
You dont
need to use
a full squat
in the hang
clean, as
you would in
an Olympic
clean.

DID YOU KNOW? THE HANG CLEAN

AND PRESS STIMULATES NEARLY 200 MUSCLES

HANG CLEAN
IN THE BODY, DELIVERING A HUGE ANABOLIC
RESPONSE AND TRAINING EFFECT.

& PRESS
WHAT IT WORKS...

This complex compound

movement incorporates
IT MAY NOT BE THE MOST COMMON SIGHT IN MAINSTREAM almost the entire body into
GYMS, BUT WHEN IT COMES TO ADDING SERIOUS SIZE AND one exercise. It is a great
PROMOTING A SURGE OF ANABOLIC HORMONES, FEW EXERCISES exercise to develop power,
ARE AS EFFECTIVE AS THE CLEAN AND PRESS. speed, and strength because
the central nervous system
is called on to engage and
fire many muscle fibres to
maximise explosiveness. The
STARTING THE MOVEMENT core muscles and stabilisers
also work hard to manage
Select a weight that you are able From the starting position, dip down and immediately and forcefully raise up
the load transfer, making it a
to complete a set of shoulder onto the balls of your feet. As you rise up, shrug your shoulders and raise the
great move to target multiple
presses with. Start by standing bar up. As the bar reaches chest level, start bending at the knees and
muscles to add significant
upright with your feet positioned dropping down into a semi squat. In a single, smooth movement catch the
size. It is also a major calorie
slightly wider than shoulder- weight at your shoulders. From the semi squat position, push upwards,
burner, so use this at the
width apart, holding a loaded through the heels of your feet, while thrusting the barbell up overhead. Lower
start of a workout to get the
barbell at waist height with an the barbell under control back down to your shoulders and then to your waist
heart rate elevated and your
overhand grip. before repeating the movement.
body burning as many calories
as possible.

VARIATIONS TO THE MOVE MUSCLES TARGETED

PRIMARY Anterior deltoids,
For a more advanced power move you can shift to the clean and press. This is an Olympic weightlifting trapezius, quadriceps, glutes.
SECONDARY (stabilisers and
move that should only be attempted by experienced lifters. The move requires that you start from a synergists) Biceps, triceps, calves,
deadlift position, clean the bar into a deep squat position and end with an overhead press at the top of core stabilisers, brachioradialis,
supraspinatus, levator scapulae,
the front squat move. pectoralis major.

56 MAY - JUNE 2017


BUYING
TIME IS
EXPENSIVE
AT THE SHARP END
OF ANY PROFESSIONAL
FIELD, THE EQUIPMENT
BEING USED HAS TO
BE THE BEST MADE the water, with materials that improve hydrodynamics to
OF THE HIGHEST
QUALITY MATERIAL TO
BE THE FASTEST, THE
LIGHTEST, AND THE
MOST AERODYNAMIC.
When physiology is equal,
which it usually is at
the top, it is equipment
that can give an athlete
that edge over their
competitors. Its often forces to make athletes more efficient.
in these areas where the
marginal gains 3 grams Of course, developing this equipment
here, 1 degree cooler
there, 2 more watts here
that modern sports
science creates add up
to a few extra seconds on
the finish line.
Advances in technology
and equipment can
also be credited for the
ability of elite athletes,
who are at the peak of their physical prowess through hard
training, to keep delivering faster and faster times each year.
Examples of these in multi-sports include improved wetsuits
that create better buoyancy to improve body position in
reduce drag, thereby making swimmers more efficient
and, subsequently, faster in the water. Time trial bikes also
maximise the impact that advanced aerodynamics can have
on bike speed and rider efficiency. Factors such as rider
position and the weight of the bike, along with aerodynamic
wheels and tyres that offer less rolling resistance, all
enable riders to cut through the air more effectively. In
terms of shoes, composite materials mean runners now
have lightweight racing shoes that don't compromise on
cushioning, to offer greater rebound and reduce impact
requires huge investments from the
manufacturers in terms of research,
time, getting the best materials,
manufacturing, and testing, which A lighter bike
means a higher price tag by the time it will make you
faster on the
reaches the retail floor. As triathletes climbs, BUT A
often say, buying time is expensive. LIGHTER YOU
Whatever the cost, though, the idea that WILL MAKE
EVERYTHING
expensive equipment can give you that
ELSE EASIER.
edge you're looking for is an alluring
one. And if you have the money to
spend, go for it. Quality, well-designed
equipment will always deliver a
TRAINING ENDURANCE
ABOUT THE
AUTHOR:
STeve Attwell,
Level 2
Triathlon
South Africa (TSA) and
certified Ironman coach, and
founder of Embark triathlon
coaching www.embark.co.za
performance gain.
However, don't fall into the trap
of believing that the best equipment
makes or breaks a triathlete.
Ultimately, every athlete has to pull
himself through the water, haul his
body weight over the climbs on the
bike, and complete the run under his
own steam. The question then boils
down to a simple one: are you willing to
spend R85,000 or more on a time trial
bike to gain an overall average of 2km/h
on the bike? While for a professional
that gain can be the difference between
winning or losing, for the weekend
warrior, spending some of that money
on a personal trainer, a dietician, a
coach, a physio and a trolley full of
healthy foods would yield a far greater
gain in performance. After all, why
spend R85,000 on shaving one or two
kilos off your bike, when you could drop
10 to 20 kilos of weight from your body?
A lighter bike will make you faster on
the climbs, but a lighter you will make
everything else easier.
Improving your power-to-weight
ratio is the best thing any athlete can
do to enhance their performance, so
don't sweat the small stuff. Yes, it's
great to look the part and have the
gear, but buying yourself time isn't
the ultimate answer. It should be the
last consideration in your plans to
achieve a personal best, only after your
training, nutrition, recovery, and your
body composition and weight have been
optimised to their full potential. Too
many amateur athletes want to reverse
that order, which doesn't make sense,
especially when you start taking money
from other important areas in your
life to afford your triathlon lifestyle.
So be prudent in your equipment
decisions, especially when starting
out. Maybe aim to reward yourself with
an equipment upgrade once you've
achieved the goals and targets that
actually make greater sense? In the
meantime, keep your head down and
just train hard!
www.fitnesshis.co.za 57
 TRAINING FEATURE

Conventional body
building wisdom
suggests that the
best way to develop
muscle is a split
routine training
structure that focuses
on one body part
per session using
multiple exercises to
overload that muscle
group with the right
combination of volume
and intensity.
There is no doubt
that this approach
works as its the one
followed by most gym-
goers and physique
athletes whose main
aim is to improve
their aesthetics. But
what if it isnt the
most effective? Well,
some of the more
recent research has
certainly given us food
for thought on the
subject.

IS FULL-BODY
TRAINING MORE
EFFECTIVE
THAN SPLIT
ROUTINES
AT BUILDING
MUSCLE?

SPLIT
>> By Pedro van Gaalen, Editor

DECISION
58 MAY - JUNE 2017

IS FULL-BODY BETTER?
In one study published in the Journal of Strength and Conditioning Research,
titled Influence of Resistance Training Frequency on Muscular Adaptations in
Well-Trained Men, highly respected fitness and sports nutrition expert and
exercise researcher, Brad Schoenfeld, PhD and his colleagues investigated the
effects of training muscle groups one day per week using a split-body routine,
compared to training three days per week using a total-body routine.
The researchers recruited 20
well-trained male volunteers from a
university population and tested their
one-repetition maximum (1RM) strength
in the bench press and squat, and
measured the muscle thickness of their
forearm flexors, forearm extensors, and
vastus lateralis, which is the largest and
most powerful part of the quad.
The study participants were paired
according to their baseline strength and
then randomly assigned to one of the
two groups, either following the split
routine where 2-3 muscle groups were
trained per session, or the total-body
training group where one exercise
was performed per muscle group in a
session with all muscle groups trained
in each session.
DIGGING DEEPER
But before you start questioning
everything you've ever known about
body building and start making
wholesale changes to your routine,
it's worth digging a little deeper into
the effect witnessed by Schoenfeld
and his team.
As the researchers noted in their
conclusion, it may be the frequency
of the training you target the same
muscles 2-3 times a week on the full-
body programme, instead of once with
the split routine rather than the full-
body training structure that elicited the
hypertrophic effects.
Offering deeper insights into this
correlation, a more recent study, this
one published in 2016 in the journal
Biology of Sport, looked at the effects of
two equal-volume training protocols on
strength, body composition and salivary
hormones in male rugby players.
The research team, led by Blair T.
Crewther, measured before and after
the study protocol was implemented the
muscular strength (1RM back squat and
bench press), body composition (skinfold
measurements), and salivary hormone
responses (testosterone and cortisol,
Split training
will deliver
long-term
benefits to
aesthetically-
focused
training
protocols
due to the
beneficial
testosterone
response.
The subjects were then tested
again after the study, using the same
protocols. Interestingly, the results and calf raises. On upper-body days
showed that the total-body group their exercises included bench presses,
experienced significantly greater bent-over rows, pull downs, shoulder
increases in the thickness of their presses, and bicep curls. Those on the
forearm flexors compared to the split full-body routine performed all exercises
routine group. This led the researchers at every workout using the same rep and
to conclude that there is a potentially set structure.
superior hypertrophic benefit to higher This effectively meant that the athletes
weekly resistance training frequencies. following the full-body routine trained
No significant differences were noted in each body part 3 times per week, while
maximal strength. the split routine trained each body part
1.5 times per week.
THE TOTAL-BODY At the end of the research both
GROUP EXPERIENCED groups had improved their 1RM on the
A GREATER INCREASE squat and bench press, but there were
IN THEIR FOREARM no statistically meaningful differences
FLEXOR THICKNESS. between the two routines.
There were, however, important
differences in the body composition
and T:C ratio) of 24 male rugby players, between the two groups, with the full-
all of whom had at least two years of body group experiencing greater losses
resistance-training experience and were in fat mass, in addition to a slighter
currently engaged in their in-season THE EFFECT greater (non-significant) gain in lean
ON HORMONE
competitive phase. LEVELS body mass. However, when these two
In addition to playing one rugby game Research shows variables are considered in the context
per week and participating in two rugby- SPLIT ROUTINE
of conditioning, the full-body group had
Testosterone
specific training sessions per week, the and cortisol improved their overall body composition
subjects also performed three resistance levels more so than the split routine group.
training workouts a week either full- increased. In terms of the effects on their
body routines or a split routine. FULL-BODY hormone levels, the researchers found
ROUTINE
During their gym sessions the players that the split routine produced increases
No changes in
following a split routine performed 3 to 6 testosterone in both testosterone and cortisol,
sets of 8RM loads, with 60 to 90 seconds levels, and a whereas the full-body routine produced
reduction in
of rest between sets. On lower-body days cortisol levels. no changes in testosterone, and actually
they did squats, leg curls, leg presses, reduced cortisol levels.
WHAT IT MEANS
If you're looking for a definitive answer as to better. Based on the findings, a full-body approach
which is best to build a better body based on these may serve you best when trying to improve body
findings, you're not going to find an either-or answer composition or for fat loss.
here. Both approaches work to improve strength The tried-and-trusted approach of split training
and muscle size when total volume remains the will, on the other hand, deliver long-term benefits
same, but one just worked better under the study to aesthetically-focused training protocols due to
conditions. As the research team concluded, both the beneficial testosterone response. The findings
routines can produce meaningful gains in strength of Crewther's study also somewhat contradicts the
and both improve body composition. findings of Schoenfeld's study in that there was no
The question you need to ask is, will one approach significant benefit from full-body training over a split
continue to deliver better results over time? Probably routine on the development of lean muscle mass
not, which is why a combination of the two might be they both were equally effective.
www.fitnesshis.co.za 59
 TRAINING FEATURE

Whatever
functional fitness
means to you,
there is one central
tenet to the
philosophy and that
is that the body
functions as
an integrated
system and not
as individual
parts.

TRAIN
MOVEMENTS,
NOT MUSCLES
FOR THE
ULTIMATE
PERFORMANCE
BOOST

FOUNDATION OF
THE

PERFORMANCE
LETS BE HONEST, THE PHRASE FUNCTIONAL TRAINING HAS BECOME
SOMEWHAT OF A BASTARDISED TERM IN THE BROADER HEALTH
AND FITNESS INDUSTRY. ITS OFTEN USED AS A CATCHPHRASE BY THOSE
LOOKING TO CASH IN ON THE LATEST INDUSTRY TRENDS.

60 MAY - JUNE 2017

 ISOLATION MORE POPULAR
However, due to the mainstream popularity of
bodybuilding approaches, many amateur and
recreational athletes take a split routine approach of
isolating muscles during weight training sessions, in

O
the hope that by strengthening individual muscles will
thers use it to describe
deliver a direct performance benefit when the time
a functional approach
comes of their entire body to work in unison.
to exercise that
The rise in popularity of this approach can also be
aims to prepare the
traced back to a shift in focus in professional contact
average person for the demands
sport in the United States, where bigger athletes are
of everyday life. And in the
often better. As such, many of these athletes took a
high-performance world of
predominantly bodybuilding-type approach in the
sports conditioning, the term
weights room. While getting bigger will certainly
is often used in reference to
make you stronger, when you play a sport your
specific training protocols that
muscles don't move in isolation, states Scott.
attempt to prepare an athlete
This training-muscles-not-movements approach also
for the specific demands of their
opens athletes up to a greater risk of muscle imbalances
sporting code.
and strength asymmetries. The other point worth
Whatever functional fitness
mentioning is that you don't need to isolate muscles to
means to you, there is one central
grow bigger, continues Scott. Just as bodybuilders will
tenet to the philosophy that,
get stronger with their approach, to a certain degree,
once understood, will ensure you
strength training with heavy loads will also lead to a
always achieve your functional
certain degree of hypertrophy (muscle growth).
fitness goals. It's a concept you
This type of muscle growth is known as functional
may have heard before, possibly
hypertrophy, he explains. With a functional
mentioned by coaches or trainers
movement-based approach to strength training,
who understand that the body
something that the Soviet block countries are renowned
functions as an integrated system
for in their approach to sports conditioning, athletes
and not as individual parts.
develop thicker and more tense muscle fibres, which are
To this end, most truly
able to generate greater contractile force.
functional training programmes,
be they for enhanced athletic
performance or the development
The training-muscles-
of general strength for everyday not-movements approach
life, will aim to train movements, opens athletes up to
not muscles.
This has been the de facto a greater risk of
approach to coaching for many muscle imbalances and
years now, explains Scott
MacIntosh, founder and head
strength asymmetries.
trainer at The Yard Athletic
strength and conditioning gym in
Bryanston, Johannesburg.
Scott works with a variety of
clients, from housewives and
high school kids, to powerlifters,
Olympic weight lifters,
competitive CrossFitters and elite
level athletes across a variety of
sporting codes, and he believes
the train-movements-not-
muscles philosophy is relevant to
all of them.
This methodology is grounded
in solid exercise science as it
adheres to the training principle
of specificity. Basically stated,
to get stronger at a specific task
or activity you need to train the
specific movement patterns
involved in that discipline,
continues Scott.
 TRAINING FEATURE

SIZE VS STRENGTH PLANNING YOUR APPROACH

While that's worth considering if you're
an athlete competing in power-based
sports, not every athlete wants to
add muscle size. Endurance athletes,
for example, want the boost in
performance without the added weight
of additional muscle tissue as this
makes them less efficient.
While this is an important distinction
to make, an athlete's approach when
adopting this methodology doesn't change
much movement remains the common
denominator in every programme. The
important factors are understanding
the fundamental movement patterns
with which the body moves in a specific
discipline and then focusing on
strengthening those with the correct set
and rep structure, explains Scott.
This methodology not only strengthens
all muscles that work together as an
integrated system to move an athlete,
it also enhances the workings of the
The key to developing the most suitable
functional training programme is to
therefore utilise exercises that target
and enhance the bodys basic movement
patterns. These are predominantly
forward and backward movement,
lateral (side-to-side) movement,
rotation, pulling, pushing, squatting,
lunging, and hinging.
From a performance perspective,
Scott says that there a few fundamental
patterns that are transferrable across
sporting codes. As such, every athlete
should aim to first strengthen their
hip hinge and hip extension movement
patterns. Other important areas of
focus that can then follow should
include enhanced proprioception and
coordination and skill development.
From this foundation athletes can
then get more specific in their training,
depending on whether their sport
requires multi-planar movement,
Ultimately, the goal of functional
training is to train in a manner that helps
athletes move in the most efficient and
effective ways possible for their specific
sport. Just keep in mind that while all
lifting will benefit an athlete in some
way and to a certain degree, sport-
specific forms of weight training that
target functional movement patterns
targeting all the muscles that work
together in this regard will always
deliver better, more targeted results.
Having established the principle, Scott
has one final piece of advice for athletes
who plan to hit the gym with the goal of
improving their performance. Learn LEARN TO
MOVE YOUR
to move your body better first, and only BODY BETTER
then should you start to add weight. FIRST, AND
Quality movement must always come ONLY THEN
SHOULD
first, before moving under heavier loads, YOU START
he concludes. TO ADD
WEIGHT.

neuromuscular system, which includes
the development of greater neuron
firing and makes a body more resilient
to fatigue. This also enhances motor
control and coordination.
Every athlete
6KEY
explosive changes in direction or, in AREAS OF
the case of endurance sport, involves FUNCTIONAL STRENGTH
repetitive movement patterns over
extended periods of time. HIP HINGE: Squat,
These factors will inform weight deadlift, good morning,
training programme design, but once kettlebell swing,
again the principles remain relatively snatch, clean

should aim to first

constant, adds Scott. For instance,
performing more than five reps per set HIP EXTENSION: Glute

strengthen their will shift the focus away from strength bridge, quadruped hip
extension, donkey kick,
hip hinge and development, by promoting a greater
hypertrophic effect. Having said that, kickback, step up
hip extension there is nothing wrong with athletes LUNGE: Bulgarian
movement doing some higher rep or even some
isolation work, but it must all have a
split squat, lunge, split

patterns before specific purpose, like improving lactate

squat, step-back lunge

getting more specific thresholds, for example. The key is to

know what that purpose is and to select
PUSH: Bench press,
push-up, overhead
in their training. the most appropriate exercise. press, one-arm press

PULL: Pull-up, bent-

over row, seated row,
one-arm row

BRACING: Plank,
farmer's carry, offset
carry, side plank

62 MAY - JUNE 2017

 Since 1979
A world leader and innovator in tness education

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 TRAINING WORKOUT

BACK
ATTACK
ROW YOUR
WAY TO A BIGGER, FORM TIP: Avoid jerking the bar

BETTER BACK
down to initiate the movement.
Keep your shoulders down
throughout the movement.
>> Performed by Dave Dreas
>> Photography by James Patrick

W
hen it comes to building
the ultimate aesthetically-
pleasing back, distinguishable
by thick lats and chiselled
upper and middle back
muscles, pulling exercises reign supreme.
To develop your upper back holistically, that
requires us to pull heavy weights towards
our body from as many directions as possible,
particularly along the horizontal and vertical
movement planes.
This workout leverages the power of the pull
to deliver the perfect combination of volume and
targeted movement patterns to help you build
your best back yet.

BEWARE THE BICEPS

One area where lifters often go wrong with
pulling exercises is that they allow their biceps
to dominate the movement. While the biceps will
always be recruited to some degree as synergist
muscles in all pulling exercises, it is important to
ensure they dont become the primary mover.

TO ENSURE YOUR BICEPS

DONT TAKE OVER:
Use the correct weight. Going too
heavy will result in poor form and
excessive reliance on the biceps.
Get your form spot on by learning to
perform the perfect pull.
LAT PULLDOWN
Sit facing the pulldown machine. Lock your knees securely under the padded supports.
Grip the bar with a wide overhand grip. Keep your torso in an upright position and lean
back slightly at the hips. Exhale and bring the bar down towards your chest in front of
you. Squeeze the shoulder blades together and hold for a second before returning to
the starting position.

64 MAY - JUNE 2017

 LOW CABLE ROW
Sit slightly forward on
the seat to grab the cable FORM TIP: Keep your
attachment. Place your feet lower back flexed. Dont
on the supports. Slide your sway excessively as you
hips back, maintaining a perform each rep.
slight bend in the knees.
Pull the cable attachment
to your waist while
straightening your lower
back. Pull your shoulders
back and push your chest
forward while arching your
back slightly. Extend your
arms until your shoulders
are stretched forward and
your lower back is flexed.

PERFECT PULLING
FORM MEANS
SQUEEZING YOUR
SHOULDER BLADES
TOGETHER FOR A
SECOND AT THE
PEAK OF THE
CONTRACTION.

THIS EXERCISE
IS EXTREMELY
VERSATILE DUE
TO THE ARRAY
OF ATTACHMENTS
THE WORKOUT YOU CAN USE.
EXERCISE SETS REPS
SWITCH BETWEEN
WIDE, MEDIUM AND
Lat pulldown 4 12, 10, 8, 6 NARROW, AS WELL
Low cable row 4 12, 10, 8, 6 AS UNDERHAND,
Landmine row 4 12, 10, 8, 6
OVERHAND AND
NEUTRAL GRIPS.
4 12, 10, 8, 6 EACH PUTS A
PER
One-arm dumbbell row SIDE

Reverse grip lat pulldown 3 10 SLIGHTLY DIFFERENT

Bent-over reverse grip EMPHASIS ON WHERE
dumbbell rows 3 10 THE STRONGEST
CONTRACTION OCCURS.

www.fitnesshis.co.za 65
 TRAINING WORKOUT

A WORD ON GRIP
Use a combination of grips, alternating
between overhand, neutral and
underhand grips, as this changes the
degree to which your biceps are able
to activate during the exercise. It also
delivers a better all-over training effect on
your middle and upper back muscles by
changing slightly the movement arc of the
exercises you perform on a regular basis.
TIP: Get into the lower lats
by changing your grip on the
lat pulldown and by including
pulling exercises where the
elbows stay close to the torso.
Ideal options include underhand
pulldowns and low-cable rows.
FORM TIP: Do not rotate your
torso in an effort to throw the
weight up. Keep your back flat
throughout the movement.
ONE-ARM
DUMBBELL ROW
Place a dumbbell on the side
of a flat bench. Place your knee
and the hand of your supporting
arm on the bench, with the other
foot planted firmly on the floor
behind the dumbbell and slightly
back and to the side. Grasp the
dumbbell and lift it from the
floor, letting it hang by your side
with your shoulder stretched
downwards. Row the dumbbell
upwards, to your side until it
makes contact with your lower
ribs, or until your upper arm
moves just beyond the horizontal
plane. Squeeze your lats at the
top of the movement and hold
for a count before returning your
arm to the extended downward
position. Repeat for the required
reps before switching to the
opposite arm and repeating the
exercise on the other side.

THE PERFECT PULL

While it may seem counterintuitive,
dont try to pull the weight towards
you with your hands and arms as this THIS EXERCISE TARGETS THE LATS, AS WELL AS THE
activates the biceps first. Rather,
drive your elbows back to initiate the
UPPER AND MIDDLE BACK BY INCORPORATING THE
movement, using your hands and arms RHOMBOIDS, TERES MAJOR AND MINOR, INFRASPINATUS,
as hooks that connect your elbows to AND MIDDLE AND LOWER TRAPEZIUS.
the weight.

TIP! Drive the elbows back past

your torso on horizontal pulling
exercises, and drive them down FORM TIP:
toward the ground on vertical Drive your
pulling movements. elbows
back, dont
shrug your
shoulders.

LANDMINE ROW
Attach a handle attachment to
the bar and load the free end with
weights. Step over the barbell
and face away from the landmine
or anchor point. Squat down
slightly and lean forward. Grab
the handles in both hands, or hold
the barbell below the plate with
a staggered grip, and push your
butt back. With your arms fully
extended below you, maintain a
flat back as you row the bar up to
your chest. Lower the bar back
down to the starting position
under control and repeat for the
required reps. Do not set the
barbell down between reps.

66 MAY - JUNE 2017

 FORM TIP: Ensure that your
back remains straight and
that your head and neck are in
a neutral position throughout
the entire movement.

FORM TIP: Do not lean

back in the chair to
complete the movement.
Rather reduce the weight
you are using and keep
proper form. Keep a slight
inward curvature of the
spine throughout the
movement.

REVERSE GRIP
LAT PULLDOWN
Sit facing the machine and lock your knees
securely under the padded supports. Grip
the bar with a supinated (underhanded) grip,
with your hands position slightly narrower
than shoulder-width apart.
Exhale and bring the bar down towards
your chest. Squeeze the shoulder blades
together and hold for a second before BENT-OVER
returning to the starting position.
REVERSE GRIP
DUMBBELL
ROWS
Hold dumbbells in either
VARIATION
hand with an underhanded
Attach the double-D handle to the
(palms up) grip. Bend
pulldown to change your grip.
your knees and hinge at
the hips to bend over to a
45-degree angle. Extend
your arms to allow the
dumbbells to hang directly
below your chest. From
the bent-over position, row
the dumbbells up towards
your lower rib cage area
or belly button. Squeeze
the shoulder blades
together at the top of the
movement and hold for a
second, before returning
the weights to the
starting position.

www.fitnesshis.co.za 67
 SUPPLEMENTS LATEST PRODUCTS
TITAN TRUE WHEY
Titans unique Cold Fold Technology,
a dry-blending process that
maintains all ingredients at a
consistent low temperature,
guarantees both purity and
potency in nutritive value and
taste in its True Whey product.
Protein ingredients are normally
sensitive to temperature. High
temperatures denature proteins and
wide fluctuations negatively affect
taste, absorption and biological
value. Protein bonds are broken
down by thermal denaturing and this
renders them less efficient and less
bio-available. Temperature can also
negatively affect flavourings affecting
aroma and taste experiences. To
avoid this, Titan uses a revolutionary,
customised Cold Folder to gently
combine ingredients at an ultra-low
temperature, allowing discerning
supplement consumers to
experience whey as it should.
Product contains no soy.
BIOGEN SUPREME OMEGA 3
Part of Biogens Platinum range, Supreme Omega 3 is a high
potency essential fatty acid supplement consisting of an 18:12
ratio of EPA and DHA in triglyceride form. These are fatty acids
known to support heart, nervous system and eye health.
68 MAY - JUNE 2017
NEW FLAVOUR FOR
COR-PERFORMANCE WHEY
Cellucor recently launched
its popular Peanut Butter
Marshmellow flavoured
whey protein product
in SA. Cellucor COR-
Performance Whey is an
optimal source of protein
to maintain lean muscle,
SUPPLEMENTS
THE LATEST PRODUCT RELEASES AND NEWS FROM THE
SUPPLEMENT INDUSTRY.
EVOX ALPHA
OVERHAUL RECOVER
Evox Alpha Overhaul Recover
is the ultimate in post-workout
technology. This whey protein
and enriched Micellar Casein
base mimics the most recent
post-workout recovery research.
However, it has been formulated
to include GABA, Tribulus
Terrestris, D-Aspartic Acid, ZMA
and Creatine to truly peak recovery
and exercise adaptation, with no
soy protein. Available in a 908g tub
(22 servings), in Raspberry-Ripple
and Belgian Chocolate.
replenish nutrients after
a workout, and indulge
your sweet tooth guilt-
free. Every scoop of
COR-Performance Whey
is packed with 25g of fast-
acting whey protein and
digestive enzymes.
XTREME NUTRITION LAUNCHES
IN-HOUSE BRAND
Popular retailer Xtreme Nutrition has
launched a new in-house supplement
brand offering a broad range of products.
Kieron Phillips, CEO of Xtreme Nutrition,
explains that the company always listens to
its customers, and that their feedback was
instrumental in developing the new range.
Our customers, who have made our business
such a success, are the reason we launched
our own supplement line, as we aim to ensure
their continued satisfaction with the brand.
The new range, which includes Whey, Test,
Pump, Pre, HCL, Creatine, and Glutamine, has
been developed with effectiveness of utmost
importance, says Kieron. We also understand
that cost is pertinent to our customers, which
is why we've developed a brand that delivers
effective products at economical prices. We
feel that we've been able to deliver these
attributes in the new
range, which will make us
a competitive force in the
local supplement market.
To view the range and
purchase, visit www.
xtremenutrition.co.za, or
visit any one of Xtreme
Nutrition's 18 stores
located in major centres
around the country.
WHAT GOES INTO
QUALITY SUPPLEMENTS?
USNs QUALITY ASSURANCE PROGRAMME.
Manufacturing safe, effective supplements has become a highly-regulated process, with brands now
required to meet stringent standards and quality controls. While this ensures that an overall better
standard of product reaches store shelves, its no assurance that consumers are getting the highest
possible quality.
Becoming the pre-eminent brand in the supplement market requires more than a simple box-checking
approach. "When it comes to delivering the highest quality products on the market, merely meeting the
minimum industry standards is not enough.", says Alb Geldenhuys (USN CEO).
01. MARKET LEADER
Quality assurance is about holding every product
that leaves the manufacturing facility to the
highest global standards, with dedicated focus
and uncompromising attention to every stage of
the process in the ultimate quest to produce the
number 1 sports supplement brand.
Thats why USN only manufactures in the worlds
best facilities, all certified with relevance to
the specific products they produce, using only
the best ingredients, according to global best
practices and standards.
02. INCEPTION
The first stage in USNs quality assurance
programme begins in the planning, as well as
research and development (R&D) stages, where
a panel of global experts that include dieticians,
pharmacists, doctors, biochemists and food
scientists, use the latest qualitative scientific
findings and advancements to develop the best,
most innovative formulation for each product
across every range in the USN stable.
This process is supported by USNs own in-house
scientific testing and R&D, which dissects and
analyses other products on the market, and
ensures that, through science, the company is
able to beat those formulations.
In addition, quantitative market research from
USNs business development and marketing
teams, track prevailing trends from around
the world, drawing insights from USNs global
footprint. A thorough due diligence process
is then conducted to analyse these trends,
which inform USNs go-to-market strategy to
differentiate the brand from all other key players.
Then, guided by the relevant countrys legislation,
such as the SA Foodstuffs Regulations and
Complementary Medicines Act, which requires
that certain supplement formulations are
grounded in science with efficacy studies backing
the ingredients, and meeting all compliance and
regulatory requirements of the Medical Control
Council (MCC), the USN technical and R&D teams
sign off on a product formulation.
03. THE SUM OF ITS PARTS
USN then leverages its global network of
reputable specialist suppliers and manufacturers
that all adhere to specific certifications, to source
the highest quality ingredients for its products.
Wherever possible, and especially in cases where
super-formulated products like pre-workouts
include potent active compounds, USN aims to
secure exclusive agreements with manufacturers
of patented, trialled and tested ingredients that
have the scientific backing to support their claims
of efficacy and are proven to be the best in their
category.
Due to the size and global prominence of USN, the
company has the ability to negotiate exclusivity
with the worlds best ingredient suppliers, which
adds the guarantees of quality and efficacy to the
products within which these ingredients are used.
04. PUTTING IT ALL TOGETHER
On arrival at the manufacturing facility, USN
independently tests ingredients to ensure they
correspond with monograms and are on spec with
what was purchased.
All the ingredients are then combined in
manufacturing facilities that comply with relevant
manufacturing certification such as FSSC22000,
etc.
Every step of the manufacturing process, in every
facility, is closely managed and monitored by
USN to adhere to Global Manufacturing Process
(GMP) guidelines, which ensures that products are
consistently produced according to strict quality
standards.
USN even manages the sourcing and supply of the
best-quality containers, with highest standards
adhered to with regards to the sealing of
products, to instil consumer trust and confidence
at the point of purchase.
05. FINAL STAMP OF APPROVAL
On leaving the manufacturing facility, USN
implements additional quality assurance controls
by rigorously testing products through accredited,
independent laboratories to ensure the best
outcome is consistently achieved.
In this regard, USN adheres to a double quality
control standard as products are sent to multiple
labs for randomised testing. These include NSF,
an accredited organisation that independently
tests and certifies the safety of USN products,
and Mrieux NutriSciences (formerly Swift
Silliker (Pty) Ltd), one of the longest established
commercial food-testing laboratories of its kind in
South Africa, which independently tests relevant
USN products to ensure the highest possible
quality and compliance against label claims.
06. ADDED PIECE OF MIND
As the last step in USNs comprehensive
quality assurance programme, the company
voluntarily ascribes to the Informed-Sport
certification programme in certain global
ingredient and sport supplement manufacturing
facilities, and furthermore randomly has sports
supplements tested with the LGC in the UK,
one of the worlds premier independent drug
surveillance laboratories, providing unrivalled and
internationally trusted expertise in all aspects of
doping control for sports. This assures athletes
that products have been regularly tested for
substances considered prohibited in sport by the
World Anti-Doping Agency (WADA).
07. CONSUMERS HAVE THEIR SAY
An additional layer of quality control comes in
the form of USNs recently launched BlueLab
consumer-based research programme a first for
the local supplement industry which provides
supplement buyers with the opportunity to have a
hand in developing products that they would both
love and use.
Through blind testing conducted on regular
supplement buyers, USNs R&D team pits the
brands products against previous iterations, as
well as competitor offerings. With the aim of fine-
tuning and tweaking its final products, USN seeks
to gain insights into sensory factors such as taste,
texture, and smell, in addition to user experience
with regards to reactions, side effects, as well as
convenience and ease of use.
In addition, USN also taps into its global network
of elite sponsored athletes across multiple
sporting codes and disciplines to assist them
in formulating the best tasting, most effective
products available on supplement shelves around
the world.
When it comes to delivering the
highest quality products on the
market, merely meeting the minimum
industry standards is not enough.
ALB GELDENHUYS - USN CEO
MANUFACTURED IN ACCREDITED FACILITIES, WHERE RELEVANT:
 SUPPLEMENTS FEATURE

W
HEY PROTEIN IS,
WITHOUT A DOUBT, THE
MOST COMPETITIVE
PRODUCT CATEGORY IN
THE SUPPLEMENT MARKET. THAT
MEANS MARGINS ARE TIGHT AS
MANUFACTURERS COMPETE ON
PRICE, AND ON PROTEIN CONTENT
AND QUALITY.
Consumers therefore tend to fall into
one of two categories those who are
willing to pay a premium for products
that offer the best quality whey protein
with the highest protein content, and the
price-sensitive consumer who is willing to
sacrifice a bit in terms of quality to afford
this supplement staple.
According to Gareth Powell, Technical
Manager for Ascendis Sports Nutrition,

WHEY
whey is and always will be a cornerstone >> By Pedro van Gaalen
in the fitness industry. It is such
a versatile product that practically
any consumer can make use of it,
irrespective of their goal.

FLAVOUR
REVOLUTION
FRONTLINE BATTLEGROUND
However, a new frontier in the battle
for the hearts and minds (and share
of pocket) of supplement consumers
has emerged, with manufacturers
introducing major innovations in
product flavours as a new way to
capture market share and gain a
market-leading position in what is
generally considered the 'gateway'
product to all other supplements.
South Africa has caught up to and,
in some cases, is now leading the
international sports nutrition market,
offering a wide range of supplements
as an everyday lifestyle alternative,
continues Gareth. With regard to whey,
this is predominantly in the form of
new flavour variants, which is creating
a dynamic that keeps retailers and
consumers interested. This ultimately
ensures that brands are spending money
on innovation to push the boundaries
on product quality and the organoleptic
properties of the products they
manufacture.
This view is echoed by Matthew
Haldenby, founder of SOUTH AFRICA HAS
Titan Nutraceutical CAUGHT UP TO AND, IN SOME
Technologies (TNT), CASES, IS NOW LEADING
which manufacturers
the TNT Mercury 100%
THE INTERNATIONAL SPORTS
Prime Whey range, NUTRITION MARKET.
who says the highly
competitive local whey market now offers And while it is traditional bodybuilders,
consumer a seemingly infinite variety of and sport, and health and fitness lifestyle
flavours. consumers that form the core of the
To maintain our unique position as supplement industry, Gareth suggests
a brand we reviewed consumer buying that innovations like these have helped
trends and identified a pattern in taste grow the market by creating broader
preference that reflected a higher appeal to attract people such as business
purchase frequency directed towards professionals, housewives, young moms
Flavour dessert flavours. With this is mind, we and active retirees.
options have opted to not go for the generic options Take this market shift into account,
helped grow
the market available to us locally, preferring rather and add in an easier to reach global
by creating to look at the leading international supply chain of flavour houses, a
broader better quality of base raw materials,
appeal to flavouring houses to fuse certain
attract flavours. The end result was three and enhanced technology around the
people such delicious dessert variants sourced from blending process, and supplement
as business
professionals, Holland that we are proud to put our brands, irrespective of their size, are
housewives, name to, in the form of Cream Toffee, now offering a broader range of gourmet,
young moms
and active Vanilla Caramel and Chocnut Butter food-identical flavours, which appeals to
retirees. whey options, explains Matthew. a broad spectrum of consumers.

70 MAY - JUNE 2017

 LOCAL INNOVATION
A supplement company at the forefront
of this whey flavour revolution
is undoubtedly Ultimate Sports
Nutrition (USN). The company recently
introduced a consumer-based research
programme under the USN BlueLab
initiative first used to develop a new
pre-workout product.
It has always been USN's strategy
to give consumers what they want,
explains Donato Colangelo, Marketing
Director at USN. With this approach, we
believe that we can grow the industry and
therefore the brand, too.
Having said that, Donato explains
that brands often go wrong by assuming
they know what consumers want. It's
important to determine if you're really
giving your consumers what they want,
or if you're forcing them to take what you
offer, and that requires clear two-way
communication between a brand and
their customers.
To open these channels of
communication, USN used the BlueLab
product development platform to
engage consumers with a number of
new taste and tactile changes the brand
was planning to introduce to their whey
protein range.
This consisted of rigorous consumer
taste testing performed in South
Africa's leading supplement retailers,
which helped USN to develop a range
of products that include the premium
ingredients sourced from the world's
best suppliers, with the added appeal of
consumer-influenced flavours.
It's true that it is becoming
increasingly difficult to innovate in the
supplement market as there have been
few breakthrough developments in the
sector over the last few years. However,
as a market leader, USN always aims to
set the trend, which is why we chose to
focus on putting a spin on an old category
by innovating whey supplements with
a major flavour shake up, so to speak
explains Donato.
Through the brand's global
expansion, USN was able to leverage
connections with global ingredient
suppliers and manufacturers, and food
scientists to come up with a number
of flavour innovations to present to the
supplement-buying public and really
disrupt the market status quo.
For instance, we came across
protein crisps made from milk solids,
which actually added to the total protein
content of the final product, while also
giving whey supplements a new spin with
the addition of a unique tactile element.
It's an innovation that led to the creation
of one of our most popular flavours
today, Caramel Popcorn, continues
Donato.
The other consumer-driven flavour
innovations that emerged from the
USN BlueLab programme include
Chocolate Peanut Butter, Wheytella, and
Double Chocolate Rocky Road. These
four unique flavours represent whey
products that have been developed by
the consumer, for the consumer. And
the reception from supplement buyers
around the globe has been nothing short
of phenomenal, he states.
Other innovations helping to spur
on the whey flavour revolution include
that of the latest entrant into the local
supplement market, 3D Nutrition. The
company uses what it calls 3D Taste
Technology to create whey flavours
through the careful combination of
expertise, experience, science, and
innovation.
It's a scientifically-proven fact
that humans can distinctly taste five
different flavours with specialised taste
receptors in the mouth. By giving careful
consideration to these five tastes that
occur naturally, known as salt, sweet,
sour, bitter, and umami, we've been able
to develop and successfully apply our
proprietary 3D Taste Technology to all
3D Nutrition protein powders, explains
Dean Fenwick of Chrome Supplements
and Accessories, the local manufacturer
of the 3D Nutrition range. The range
includes Choc Mint, Cookies and Cream,
and Cream Soda flavours, in addition to
traditional flavours such as Chocolate,
Vanilla, and Strawberry.
ITS IMPORTANT
TO DETERMINE IF
YOURE REALLY
GIVING YOUR
CONSUMERS WHAT
THEY WANT, OR IF
YOURE FORCING
THEM TO TAKE
WHAT YOU OFFER.
Cellucor recently launched a new
Peanut Butter Marshmallow
flavoured whey protein product in
South Africa.
Read more on page 68.
CATERING TO MARKETS
Ascendis Sports Nutrition, which
manufactures and distributes a range
of brands including Evox, SSN, Scitec,
Supashape, and Muscle Junkie,
also base the mix of flavours within
each of the company's ranges on the
preferences of consumers.
All our proteins are sourced from
major suppliers in Europe and the US, and
many of our flavours are from Germany,
the UK, the US, Belgium, and from local
flavour and aroma houses. Delivering
something new is all about asking
consumers what they're looking for. Once
we have a sound understanding of their
Caramel
Popcorn is needs, we start the process of developing
one of USNs the best flavours, or combination of
most popular
flavours and flavours to meet their expectations. This
is part of four is not as straight forward as it seems
unique whey
flavours that as many flavour houses carry multiple
have been variants of the same flavour. We therefore
developed by work with them to ascertain which would
the consumer,
for the be best, or we simply develop a custom
consumer. flavour profile to suit.
www.fitnesshis.co.za 71
 SUPPLEMENTS FEATURE
GLOBAL STANDARDS DICTATE WHAT A
PRODUCT NEEDS TO DELIVER IN TERMS
OF QUALITY AND VALUE FOR MONEY TO
Gareth also suggests that it is
foolhardy to develop one range of flavour
options with the aim of selling across all
global markets without some degree of
customisation. We're very conscious of
who our consumer is and the differences
in their preferences. As such, during the
development of products, various taste-
testing panels and sensory services
are engaged to critically analyse and
gain feedback on the development of
the product and to aid in improving the
flavour.
To this end, Ascendis operates two
local manufacturing facilities that
produce products for the South African,
African and Middle East markets, two
facilities in Australia that cater to the
Australian and Asian markets, and a
manufacturing facility in Europe that
delivers product exclusively to the
European and American marketplaces.
This has cost benefits and also allows
us to adapt flavour systems to suit each
specific market.
WIDER APPLICATION
Through these advances, supplement
manufacturers have also been able
to innovate with other protein-based
supplements. For example, Donato
elaborates that product categories
such as diet proteins are also getting a
flavour-based makeover.
Within USN these innovations include
great-tasting low-calorie whey protein
options, like our Diet Whey Isolean. It has
a low sugar content, which means you
wouldn't expect to have flavours such as
Wheytella and Pink Jelly Bean. However,
our research and development team
72 MAY - JUNE 2017
CONSUMERS.
has worked hard to deliver a low-calorie
source of sweetness by combining
natural and artificial sweeteners, without
any harmful preservatives, dyes or
allergens. This has made these products
the preferred indulgent 'treat' for the
week among many health- and physique-
conscious individuals.
Gareth elaborates further, explaining
that flavouring systems used in whey
products are no longer simple powder-
based flavour compounds. Today, we
have a selection of powders, aromas, oils
and micro-encapsulated flavour systems
that offer diversity and uniqueness in
their delivery and flavour. Where oils
and aromas are spray-dried before use,
there needs to be a carrier compound to
At Ascendis ensure a universal blend across the full
were very batch. Flavours are highly concentrated,
conscious
of who our and they make up a very small
consumer is. component of the finished item with,
During the
development in many cases, the flavouring system
of products, comprising just 2% of the total product.
various taste-
testing panels This brings little in the way of added
and sensory calories, which means you end up with a
services are highly purified supplement.
engaged to
critically In terms of the use of artificial
analyse the sweeteners, Gareth explains that they
development
of the product are commonly used to give the flavouring
and to aid in system some balance. Again, these
improving the
flavour. are included in micro-doses. No brand
that I can think of in South Africa adds
sugar to their whey formulations to
achieve a sweetness level, especially
since commercially-available, safe
sweeteners have between 200 to 600
times the sweetness of table sugar. As
a manufacturer, we would use micro-
doses to achieve a satisfactory taste
profile, which means we get to keep
calorie levels in check.
OPTIMUM NUTRITION
WHEY FLAVOURS
ONGOING FLAVOURS:
Banana
Cake Batter
Caramel Toffee Fudge
Chocolate Malt
Chocolate Mint
Chocolate Peanut Butter
Cookies & Cream
Double Rich Chocolate
Extreme Chocolate
French Vanilla
Mocha Cappuccino
Rocky Road
Strawberry
Vanilla Ice Cream
LIMITED EDITION FLAVOURS
(American flavours)
Birthday Cake
Cake Donut
Caramel Frappe
Chocolate Coconut
Cinnamon Graham Cracker
Coffee
Key Lime Pie
Orange
Root Beer Float
Red Velvet Cake
Ginger Bread
Strawberry Banana
Tropical Punch
Salted Caramel
White Chocolate
Pumpkin Pie
Egg Nog
*not all flavours available in South Africa
WHATS NEXT?
With few massive scientific
breakthroughs on the horizon for
the supplement industry, Donato
believes that this is where supplement
innovation will continue to happen.
The science is established, and global
standards dictate what a product needs
to deliver quality and value for money
to consumers. Our goal now is to
continue innovating by addressing the
user experience without compromising
on the integrity and quality of our
products. In so doing, we aim to remain
the market leader, at the forefront of
setting the trend in areas such as whey
protein flavours, he concludes.
Gareth agrees, stating that innovation
in the supplement industry will, for
the foreseeable future, hinge on the
process of reworking what is already
available to offer something new. This
may be a new delivery method, a new
flavour, or the inclusion of an ingredient
or a new combination that may offer
a marginal benefit, but the core of the
product remains the same. However,
he adds that there are a few promising
advancements on the horizon that could
change this view in the future.
 SUPPLEMENTS RECIPES

PROTEIN
POWER UP!
CINNAMON CIN
PROTEIN ROLLS RANKNAMON
ON S HIG
H
Cinnamon roll:
SUPE THE LIST LY
4 egg whites rich p
o
R FO ODS OF
cup gluten-free oats, conte lyphenol an for its
nt t
blended fine than t , which is gioxidant
2 scoops vanilla protein orega ha to reate
tsp baking powder no. Th f garlic and r
is att
mak ribute
poten es it a
1 tbsp cinnamon
t
anti-in natural
Sauce: flamm
atory
1 scoop vanilla whey protein
1 tbsp cinnamon
12 drops stevia
2 tbsp cashew nut butter

1. Blend all the cinnamon roll ingredients

together until smooth.
2. Spread a thin layer on baking paper in a
tray and bake for 5 minutes at 180C.
3. Remove and allow to cool.
4. Blend together ingredients for the sauce.
5. Cut roll into strips (roughly 2 or 3 strips)
and spread some of the sauce on the
roll.
6. Roll the strips into rolls and dress the
remaining sauce over the top.
7. Garnish with some more cinnamon.

By Keziah Searle

DID YOU KNOW Cinnamon is rich in a compound called

cinnamaldehyde, which is responsible for most of this spices powerful
health-promoting effects, which include better blood glucose regulation,
improved insulin sensitivity, and lower cholesterol.

www.fitnesshis.co.za 73
 FUEL UP NUTRITION NEWS

POWERFUL PREBIOTICS
New research out of the University of Colorado at Boulder suggests that
when the beneficial gut bacteria that promote digestive health feed on
prebiotics dietary fibre found naturally in foods like chicory, artichokes,
raw garlic, leeks and onions they also have a beneficial impact on
general health by releasing metabolic byproducts that seem to improve
sleep and buffer the physiological impacts of stress. The findings of the new
study were published in the journal Frontiers in Behavioral Neuroscience.

LOOKING GOOD AND FEELING

HELGA ESTEB / SHUTTERSTOCK.COM

GOOD GO HAND IN HAND. IF YOU
HAVE A HEALTHY LIFESTYLE,
YOUR DIET AND NUTRITION ARE
SET, AND YOURE WORKING OUT,
YOURE GOING TO FEEL GOOD.
- JASON STATHAM

FUEL UP!
CAPE TOWNS REAL FOOD
REVOLUTION
A new real food lunch revolution
is sweeping Cape Town
since Woodstock-based deli
FOODwelove created a range of
affordable, delicious meals that
ALL THE LATEST INFORMATION ON EATING CLEAN AND LIVING
are balanced, healthy and free HEALTHY
from preservatives, artificial
additives and refined sugar. All
meals are produced fresh daily SHOP
and only high quality, locally-
sourced ingredients are used. The
menu changes weekly to ensure NINJA BLENDERS
NOW IN SA
all palates are catered for, from
Ninja Blenders, the most
calorie counters to vegans, with
popular blenders in the US with
options that range in price from
marketshare of 32%, are now
R45 to R69. FOODwelove also
available locally. Ninja Blenders
offers an office lunch delivery
deliver high-powered blending
service where local businesses
with Auto IQ technology included
can either pay for lunches in full,
across the range.
subsidise the meals or simply
promote the service to their THE NUTRI-NINJA BL682
employees. COMPLETE KITCHEN SYSTEM has
been specially designed to meet all
your needs in the kitchen. Equipped
with a powerful 1500W motor,

60%
with three interchangeable blades
and four Auto iQ settings, it is a THE NUTRI-NINJA
high-speed blender, a precision BL480 is a nifty 1000W
food processor and a nutrient and machine with specially
vitamin extractor all in one. The engineered Pro
appliance comes standard with a Extractor blades that
THE CHANCE OF food processing bowl which has spin at 21,000 RPM to
A DIET LAPSE both a chopping blade and a dough break down whole fruits,
WHEN DINING OUT blade, a 2.1L blender jug, and three vegetable and ice. It also
WITH OTHERS cups (500ml, 650ml, 900ml) with comes with a 500ml and
RESEARCH PRESENTED AT THE 2017 Sip & Seal lids. a 650ml cup, as well as
AMERICAN HEART ASSOCIATION MEETING.
Visit www.ninjablenders.co.za for more info or to purchase. two Sip and Seal lids.

74 MAY - JUNE 2017

 POMEGRANATE
Pomegranates contain three types of anti-oxidant polypenols, including
tannins, anthocyanins and ellagic acid in significant quantities.

SEASONAL
SENSATIONS
Eating fruits and vegetables that are in
season is generally considered to be the
best nutritional advice that we can follow
for the benefit of our health. So, as we
head into a new season, its the perfect
opportunity to start experimenting with
new recipes or working seasonal fruits and
vegetables into old favourites.

SEASONAL FOOD IS BETTER BECAUSE:

It tastes better as it is due to abundant supply
naturally ripened. and the associated
In-season, locally-grown reduction in harvesting
produce is more nutrient and distribution costs.
dense and therefore Eating seasonally can
healthier for you. reduce the environmental
These food items impact of modern farming
will be brighter and and food management
more vibrant in colour, processes.
making for more Eating seasonally
appetising meals. ensures you get a
Eating foods that are broader variety of foods
in-season can be cheaper in your diet.

MAKE AUBERGINE & POMEGRANATE GRILL AUBERGINES

are packed full of
vitamins like B1
1 medium aubergine (eggplant) 1. Grill the eggplants in the oven or in a grilling pan for 3-4 and B6 and are a
1 garlic clove, finely chopped minutes on each side until the outer skin is slightly charred and
rich source of the
grill marks form on top, and the inner flesh is soft.
1 cup plain Greek yoghurt 2. Mix 1 tbsp coriander, lemon juice, garlic, salt and pepper into minerals copper,
Salt and pepper the yoghurt in a small bowl. magnesium and
1 tbsp coriander 3. Slice the pomegranate in half and hit the back of the fruit with manganese.
Walnuts a wooden spoon over a large bowl. Collect and chop the seeds (or
Theyre also a
simply buy the seeds already separated). To serve, top the grilled
1 pomegranate eggplant with the yoghurt sauce, fresh coriander, walnuts and great provider of
Lemon juice pomegranate seeds. dietary fibre.

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

SHOP
HIGH
ENERGY
SNACK

FIVE
BECOMES
EIGHT
It seems that the conventional
dietary advice of eating five a
day five servings of fruits and
vegetables has passed its
use-by date. IMMUNE
SUPPORT
The new magic number is eight,
BANTING
according to a new comprehensive study FRIENDLY
published recently in the International
Journal of Epidemiology. The study, led
by Dagfinn Aune from the Norwegian
University of Science and
Technology and Imperial College
London, shows that 7.8 million
deaths worldwide could
be prevented each year
if people ate more fruits
and vegetables. According
to Aune, the more you eat,
the lower the overall risk
of heart disease, stroke,
cancer and premature death. The
study showed that the risk of dying HEART
prematurely from all causes was FRIENDLY
reduced by almost a third, and
the risk of cardiovascular BRAIN
FOOD
disease by about a quarter in
people who ate more fruit and
vegetables. From the study,
apples and pears, citrus fruit,
fruit juice, green leafy vegetables
and fruits and vegetables rich in
vitamin C were among those linked to
a reduced risk of cardiovascular disease
and premature death, whereas canned MONTAGU WE CARE RANGE
fruits were linked to increased risk Montagu Dried Fruit and Nuts
of cardiovascular disease and recently launched the we care
premature death. range of blends and mixes, which
have been formulated to support
busy modern lifestyles. Made

800
with mainly raw products, the we
care range includes blends and
mixes that are tailor-made to meet
specific dietary requirements, with
the Heart Friendly Mix, Immune
Support Mix, High Energy Snack
(R199 for 500g), Brain Food Blend,
and a Banting Friendly Blend for
The amount of fruit and those following a low-carb,
vegetables, expressed in grams, high-fat lifestyle.
that researchers in the study Visit www.montagudriedfruitnuts.co.za
published in the International or Facebook, Twitter or Instagram
for more details and recipe ideas. All
Journal of Epidemiology other mixes and blends sell for R149
recommend people eat per 500g.
every day.

76 MAY - JUNE 2017

 FUEL UP NUTRITION NEWS

8.8
THE IDEAL PH OF ALKALINE
WATER THAT A 2012 LAB STUDY
FOUND NEUTRALISED PEPSIN,
A STOMACH ENZYME INVOLVED
IN BREAKING DOWN FOOD
PROTEINS AND PRODUCING
STOMACH ACID, WHICH
SUGGESTS IT MIGHT HELP
SOOTHE ACID REFLUX.

EARLY BIRDS EAT BETTER

The findings of a study
recently published in Obesity,
the scientific journal of The
Obesity Society (TOS), suggests
that morning people may be
healthier than night owls
as they tend to make better
dietary choices. This study,
conducted at the National
CHERRY Institute for Health and Welfare
TOMATOES
at the Department of Public
are a rich source
Health Solutions in Helsinki,
of vitamins C, B1
Finland, is the first of its kind
and B6. They also
to examine what and when
contain fibre and
people with different internal
lycopene, a potent
time clocks eat, including their
antioxidant that
macronutrient ratios. While
protects against
eating earlier in the day has
cell damage.
been correlated with weight loss
and lowered risks of diabetes
and heart disease, according
MAKE CAULI COUSCOUS & PRAWNS to various other studies, what
this new study shows is that our
biological clocks not only affect
1 head of cauliflower, cut into 1. Place cauliflower in food processor and pulse until couscous
consistency is achieved. our metabolism but also what
small florets
2. Heat 1 tbsp (15ml) olive oil in large non-stick pan over we choose to eat, commented
350g uncooked prawns, peeled medium-high heat. Cook prawns for about 3 minutes until pink. TOS spokesperson Courtney
and deveined 3. Add cauli couscous, sliced cherry tomatoes, and another
Peterson, PhD, of the University
Cherry tomatoes tablespoon of olive oil to same pan with prawns. Bring to a boil
over medium-high heat, stirring frequently. Stir in parsley and of Alabama at Birmingham.
Lemon
tomatoes until wilted.
2 cups parsley Additional findings in the
Olive oil research revealed that:
Evening types eat less
protein overall and eat more
sugar in the morning, in the
STUDIES REPEATEDLY SHOW form of sucrose.
THAT WHAT WE EAT IS HIGHLY Evening types eat more
sucrose, fat and saturated
INFLUENCED BY WHO WE fatty acids at night.
EAT WITH, SO EATING ALONE On weekends, evening
types have more irregular
WOULD REDUCE CALORIC meal times and twice as
INTAKE AND IMPROVE DIETS. many eating occasions.
US PHYSIOLOGIST AND RESEARCHER JOHN DE CASTRO. Morning people make
healthier food choices
throughout the day.
Evening people sleep
worse and are less physically
active overall.

78 MAY - JUNE 2017

 SHOW REPORT COMPETITION ROUND UP

ARNOLD CLASSIC OHIO

DATE: 2-5 March 2017 VENUE: Columbus Convention
Center, Columbus, Ohio
PHOTOGRAPHY BY GARY PHILLIPS | WWW.GARYPHILLIPSPHOTOGRAPHY.COM

IFBB MILLENNIUM GOLD PLATE

DATE: 8 April 2017 VENUE: Kempton Park, Gauteng

PHOTOGRAPHY BY SOULBY JACKSON | WWW.SKJPHOTOGRAPHY.CO.ZA

Mens Physique
1 Ryan Terry (c) 2 Andre Ferguson (l) 3 Brandon Hendrickson (r)

SHOW MEN
ATHLETIC
PHYSIQUE
OVERALL

COVERAGE
ALL THE LATEST ACTION FROM THE
COMPETITIVE PHYSIQUE STAGE
Mens Athletic
Physique up to 1.78m
1 Collen Kekana
2 Ryno Van Heerden
Mens Athletic
Physique O/1.78m
1 Jacques Fagan
2 Hendri Stoltz
Mens Muscular
Athletic Physique
1 Roger De Kramer
2 Andre Pieters
3 Gerhardt Snyman 3 Jason Lopes 3 Juan Pretorius

IFBB KING SHAKA CLASSIC

DATE: 25 March 2017 VENUE: The Playhouse Theatre, Durban, KwaZulu-Natal
PHOTOGRAPHY BY BEN MYBURGH | WWW.BENMYBURGHPHOTOGRAPHY.CO.ZA

ATHLETIC
PHYSIQUE
OVERALL

Athletic Physique up to 1.74m Athletic Physique up to 1.78m Athletic Physique O/1.78m Masters Athletic Physique Muscular Mens Physique
1 Sergio van Leeu 1 Zain Bux 1 Martadam Gabier 1 Michael Atkinson 1 Roger de Kramer
2 Sinako Msindi 2 Alex Lovett 2 Arthur Bezuidenhout 2 Olaf Birkner 2 Devonshire Pillay
3 Sithembiso Malevu 3 Melusi Nzimande 3 Antony MdKenzie 3 Harry Nieuwoudt 3 Khulekani Sibiya

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

CONRAD NAGEL XTREME CLASSIC

DATE: 25 March 2017 VENUE: Durbanville, Western Cape
NABBA/WFF MUSCLE DYNAMIX CLASSIC
DATE: Saturday, 1 April 2017 VENUE: Camps Bay,
Cape Town, Western Cape

IMAGES SUPPLIED
Novice Mens Novice Mens Novice Mens MALE FITNESS
Beach Model Cover Model Muscle Model SPORTS MODEL
1 Caro Geldenhuys 1 Waseem Khan 1 Curtis Roberts OVERALL
2 Raynardt Leng 2 Nelian Harmse 2 Roan Kitshoff
3 Jaco Timmerman 3 Lorona Matee Male Fitness Sports Male Fitness Sports Male Fitness Sports
Model U/24 Model 1.72m & under Model O/1.72m
1 Stephen Blake 1 Clint Arendse 1 Rowhan Rhode
2 Renier Scholtz 2 Thobela Sitokwe 2 Marlon Michaels
3 Xolani Dambise 3 Renier Scholtz

ELITE ATHLETE EXTRAVAGANZA

DATE: 18 March 2017 VENUE: Lyric Theatre,
OVERALL
MENS BEACH Gold Reef City Casino, Gauteng
MODEL

PHOTOGRAPHY BY SOULBY JACKSON | WWW.SKJPHOTOGRAPHY.CO.ZA

Novice Mens Shapeshifters Male Open Mens
Muscle Model Plus 1 Paul Novis Beach Model
1 Reinhardt van Wyk 1 Janco Loubser
2 Rajeev Jamani 2 Ryan Engelbrecht

Mr. Elite Model Mr. Elite Beach Mr. Elite Fitness

Bad Boy Plus Model Board Shorts Sports Model Hot
1 Shepherd Mufakise 1 Dane Renney Pants
PHOTOGRAPHY BY STEHAN SCHOEMAN

2 Norman Maphenduka 2 Jason Lopes 1 Gabriel Mosala

3 Lucas Mthenjane 3 Shepherd Mufakise 2 Devan Dippenaar
OVERALL OVERALL OVERALL MENS 3 Deon Tolken
MENS COVER MENS MUSCLE MUSCLE MODEL
MODEL MODEL PLUS * All results and spelling as supplied by the event organisers.
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Cover Model Muscle Model Muscle Model Plus
1 Teasdale Murombo 1 Stephen Blake 1 Ravin Kolbe
2 Armand Nel 2 Clint Arendse 2 Marius Loots
3 Kyle Pietersen 3 Rowhan Rhode 3 Francois van den Berg

80 MAY - JUNE 2017

 UNCOMPROMISING QUALITY
DEFINED RESULTS

GOLD STANDARD BCAA TRAIN + SUSTAIN

SUPPORTS MUSCLE RECOVERY, ENDURANCE & IMMUNITY

AMINO ENERGY
UNIQUE COMBINATION OF AMINOS & CAFFEINE
100 MG OF CAFFEINE FROM GREEN TEA & GREEN COFFEE EXTRACTS
5 GRAMS OF FREE FORM AMINO ACIDS
10 CALORIES PER SERVING
SUGAR FREE
Not for Sale to Persons Under the Age of 18