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 Zasango
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Zinhle Masango
NPL Brand Ambassador
Fitness Athlete,
Founder of Fitness Junkie,
Online Coach and Abuse Survivor
Zinhle says exercise and healthy
eating liberated her from an abusive
partner, and allowed her to regain
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“The solution to violence is never

violence but through challenging the
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 IN EVERY ISSUE
EDITOR’S LETTER 6
EVENTS 10
DIGITAL NEWS 13
GYM BAG 14
BEAUTY BAG 17
ASK THE EXPERTS 18
MY WEEK 24

56
FITNESS NEWS 28
NUTRITION NEWS 76
Legs & Glutes
Train like a Pro
July/Aug 2018 NUTRITION
78 Pantry makeover
Energy drinks and snacks
made healthy

YOUR FITNESS 79 #FC[QHRTQVGKP

How much protein you should
34 Muscle makers eat, in real-world terms
Learn more about your body’s
hormonal response to training 80 Healthy hero
$TKPIQPVJGRTQVGKPCPFƂDTG
36 Fit Pro 2.0 ƂNNGFOWUJTQQOU
5WEEGGFKPICUCƂVPGUU
professional in the digital age

40 )GVƂVHCUV
64
20 MINUTES
84 Out shopping
With Letshego Zulu
An intense bodyweight Tabata LEGS AND ABS
48 Exercise swaps
Heat up your workout by
changing up some of your
commonly used moves

52 Boost your burn

Get the energy you need
to blast your gym sessions

88 Fit pregnancy
68
the 30-second
Second trimester core workout

92 6TCPUHQTOCVKQP
36 transformation
YOUR BODY’S
Melissa crafts a HORMONAL
competitor’s physique RESPONSE TO
TRAINING
94 Shows
IFBB Millennium Gold Plate.
IBFF Pro Diva, IFBB Arnold
Classic Africa, WFF Pretoria Exercise
Classic Pro-Am
Swaps
S
48
4 ON THE COVER
Courtney Gardner
PHOTO BY
Michael Neveux | neveuxstudios.com
SINCE 2004
editor's note

KHÉHMFŲÇ Be authentic, be you

HE FITNESS INDUSTRY IS SYNONYMOUS ˆ“«œÃÈLi] ̜ w˜` ̅i Ài> ޜÕ] iëiVˆ>Þ ܅i˜ PG
T WITH TRENDS AND FADS, BUT NOT ALL
OF THEM ARE POSITIVE. THANKFULLY A
you're busy consuming someone else's life. We
can't overstate this enough, but perhaps it's time

Redeem any of the discounts while

NEW THEME OF POSITIVITY IS GATHERING

MOMENTUM ACROSS FITNESS-FOCUSED
to disconnect from social media for a while, or at
the very least, ruthlessly edit your feeds to only
WIN! WUKPI [QWT &KU%JGO$GPGƂVUECTFCPF
stand a chance to WINC*WCYGK
/CVG2TQXCNWGFCV4
SOCIAL MEDIA CHANNELS, AND IT'S TRULY follow those who champion authenticity.
REINVIGORATING. By over analysing other people and
Driven by a growing number of Learn more about the what makes them popular, you'll likely
«Àœ“ˆ˜i˜Ì ˆ˜`ÕÃÌÀÞ w}ÕÀià >˜` w̘iÃà authenticity trend in fall into the 'all or nothing' mindset that
these top reads:
#STRONGWOMEN
celebs, the #BeAuthentic message plagues so many who aspire to lead a
is helping to shift how this lifestyle is w̘iÃÇvœVÕÃi` ˆviÃÌޏi° While the idea
Cover story
portrayed. More importantly, though, – Courtney of training mean and eating clean
it's reframing the reasons why women Gardner  KU CURKTCVKQPCN HQT VJG  QH
should choose to eat healthfully and “Be your authen- WU YJQ CTG PQV RTQHGUUKQPCN CVJNGVGU
get active every day. tic self! That’s how and have careers and families, trying
You see, to be authentic means to to grow a brand VQ NKXG WR VQ VJKU KFGCNKUGF ƂVPGUU
craft your approach – what you do online. People lifestyle only serves to stress us out.
can quickly tell
inside the gym and the prep you put if you aren’t
What's more is that it won't bring you
into your nutrition – according to authentic. Plus, in VœÃiÀ ̜ w˜`ˆ˜} L>>˜Vi œÀ >V…ˆiۈ˜}
your life's passion. What starts out the long run you your goal, whatever that might be.
for most of us as the mere act of will be happier It's therefore time that you got real
VT[KPI VQ DG JGCNVJ[ CPF ƂV GPFU WR if you are true to >˜` `iw˜i` ܅>Ì Liˆ˜} wÌ “i>˜Ã
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yourself.”
to you. It's time that you stopped
Page 26
JQY DGKPI ƂV OCMGU [QW HGGN OQTG consuming and following other people's
alive. 30 second ideals and started producing your
And when you're guided by passion, transformation own story. Once you realise that the
ޜտÀi ˜œ œ˜}iÀ ÕÃÌ wÌ] you live “Digital and Vœ˜vœÀ“ˆÃÌ ÛˆiÜ œv ¿wÌ¿ `œiØ¿Ì wÌ ÜˆÌ…
ƂV It informs the choices you make social media can iÛiÀޜ˜i] ޜտ Li vÀii ̜ w˜` >˜`
every day, from every meal and every be both positive follow your true passion.
and educational,
gym session, to what you read, who yet at the same
Once you do, your goals, your
you engage with and what time time harmful and approach and your beliefs will be
you choose to go to bed. It's an all detrimental to authentic to you, which is arguably the
consuming passion that fuels every your goals.” most potent form of motivation there is
aspect of your life. Page 68 – intrinsic motivation. And who couldn't
You can't fake this passion, and those do with a potent shot of motivation,
8 tips to
who exude this passion will never been particularly during the frigid winter
boost your
seen as fake. That's why authenticity months?
motivation
is proving to be so powerful and “Motivation is like
so refreshing in our social media- a muscle. If you Enjoy this issue!
driven world, which is dominated by `œ˜¿Ì yiÝ ˆÌ œvÌi˜
fake news and photoshopped and enough, it weak- @lifelife_as_tanja
manipulated body transformation pics. ens. That’s right.
And amidst this sea of fakeness, it
can be
harrd, if not
Motivation can be
strengthened and
developed.”
Page 70
tanja I'M BACK
Read more
PG
about that
26

#NSźMDV Gardner
here... (since
we're being
authentic!)
PG Are you the next
47 USN Face of Fitness? Rocking the cover
PG 46 9G TG NCWPEJKPI C PGY EQORGVKVKQP She’s all about making an impact, at
format. Will 2018 be the year you make an work, in the gym, on social media &
i˜ÌÀ>˜Viœ˜̅iw̘iÃÃÃVi˜i¶ in the lives of others

MARISKA DU PLESSIS, Blogger.
>ÀˆÃŽ>ˆÃ>µÕ>ˆwi`LœœÌ-
camp instructor, entrepreneur,
visual content creator, and
LIL BIANCHI KIMBLE,
Head coach & owner of OTG Athletic
World Champion powerlifter,
deadlift world record holder
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fitness
writer and wellness blogger. and addict of defying the
When she’s not working, she’s human condition.
training, or feeding her travel
addiction. @JustMariska_

www.fitnessmag.co.za
CO-PUBLISHERS Tanja Schmitz, Andrew Carruthers
MANAGING EDITOR Pedro van Gaalen
ADMINISTRATION Leoni Needham
PROOFREADING Irene Stotko
PHOTOGRAPHY Michael Neveux (Cover),
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fitness Magazine South Africa

NICOLE WARBURG MACKENZIE,
Coach and trainer
‡“>ˆ\ˆ˜vœJw̘iÃÓ>}°Vœ°â>
Տ̈«i˜>̈œ˜>w̘iÃÃ
champion, CrossFit
competitor and
personal trainer
JˆÛˆ˜}wÌ܈̅˜ˆVœi
THE PUBLISHER
The Maverick Publishing
*œÃ̘iÌÃՈÌi™™]*ÀˆÛ>Ìi >}8n
œÀ̅,ˆ`ˆ˜}]Ó£ÈÓ
i>`"vwVi\³ÓÇ££Ǚ£ÎÈ{È
ALANI KEISER, raw food chef >Ý\änÈÈÈä{ÇÈ£
and author
Creator of the Processed to YYYƂVPGUUOCIEQ\C
Plantbased recipe book with
£xÞi>ÀÃœviÝ«iÀˆi˜Vi܈̅
plant-based living
www.alanikeiser.com

#STRONGWOMEN No liability is assumed by The Maverick Publishing

Corporation, Muscle Evolution (and M.E’s Fitness)
nor any of the authors of the information provided in
this publication. The Maverick Publishing Corporation
cannot be held liable for any advice provided in this
g+ You
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publication. The information published in this magazine
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FOLLOW US ON TWITTER @FITNESSMAG rial, nor photographs or manuscripts submitted to our
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reserve the right to reject any advertising without
AND #GETFITWITHFITNESS
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BEHIND THE SCENES ON INSTAGRAM @FITNESSMAGSA nor advertising that we feel does not comply with our
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valid for July / August only

WORKOUT GUIDES & RECIPE BUNDLES

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 Photo Credit: Tobias Ginsberg
22
J U L Y
TOTALSPORTS
WOMEN’S RACE
DURBAN
Runners (and walkers)
of all ages are invited
to “Run United” in
support of PinkDrive
at the Totalsports Women’s Race in Durban.
The Totalsports Women’s Race aims to unite
women from all walks of life.
DATE: 22 July 2018
VENUE: Kings Park Athletics Track, Durban

What s
www.totalsportswomensrace.com.

01
FROM
’
happening? THE CATHEDRAL
PEAK
CHALLENGE
Conceptualised by
the owner of the
Cathedral Peak
Hotel, William
J U N E Van Der Riet, The
Cathedral Peak
Challenge is a 20.7km trip that starts at the
Cathedral Peak Hotel and goes right to the
top of the iconic mountain and back again,
with a total ascent of 1531m. Anyone who
thinks they can conquer the Peak’s summit
in the fastest time will share in cash prizes
totalling R100,000.
DATE: 1 June to 30 September 2018
VENUE: Cathedral Peak Hotel, Drakensberg
www.cathedralpeak.co.za

14 11
SALOMON SALOMON
BASTILLE DAY MAGALIESBERG
TRAIL RUN 2018 CHALLENGE 2018
A wilderness A single-day trail run
adventure for that consists of four
serious and distances – a 50km,
prepared trail 36km, 25km, and
J U L Y runners. The
Franschhoek
A U G 12km option. The
restaurant and farm
Mountains in July can be covered in stall will keep your eating and drinks needs
snow, and the rivers are scenic yet cold. happily quenched. Spend the whole day at
The Bastille Festival in the Main Street is Van Gaalen’s Cheese Farm, relaxing after your
a vibrant mix of good food and wine, to run on the veranda and huge lawns.
celebrate with, after your run. DATES: 11 August 2018
DATE: 14 July 2018 VENUE: Van Gaalen Cheese Farm,
VENUE: Old Bells Lodge, Berg River dam Magaliesberg
energyevents.co o.za
za energyevents.co.za
energyevents co za

10 JULY - AUGUST ]XXXmUOFTTNBHDP[B

14
NISSAN

30
TRAILSEEKER
MTB & TRAIL
RUN EVENT #3
This family-friendly
event caters for all
levels of skill and J U N E
J U L Y w̘iÃð,ˆ`iÀÃV>˜
choose between
10km, 20km, 40km, 70km and 90km routes
on offer. The new addition of a trail run
series on the Sunday gives families a great
weekend to enjoy the outdoors.
DATE: 14 & 15 JULY 2018
VENUE: Oak Valley, Grabouw
trailseekerseries.co.za

July
22 BIKINI AND PHYSIQUE
TRAPNET 360
The latest addition
to the cycling
calendar in Gauteng,
7 IFBB F&T Classic Intermediate
offering cycling
Show (North West)
events, a cycling
14 IFBB Mpumalanga Intermediate
and lifestyle expo
J U L Y and a wide variety of
21
Show
IFBB Boksburg Classic (Arnold
entertainment for the entire family. trapNET

>ÃÈVƂvÀˆV>+Õ>ˆwiÀ®
Junior events, which include a 1km pushcart,
21 PCA H&H Bodybuilding and
2.5km and 5km options, takes place on
Fitness Classic
Saturday, where parents and children can
27&28 NPC Ms Diva Extravaganza
participate in an event together. The main
28 IBFF Welkom Classic
event is a 100km road cycling race, which
28 IFBB Sedibeng Provincial Show
takes place on the Sunday.
28 IFBB Oliver Tambo Intermediate
DATE: 20-22 July 2018
Show
VENUE: SuperSport Park Cricket Stadium,
Centurion
www.trapnet.co.za
August

14
TOYOTA 4 IBFF Klerksdorp Classic
WARRIOR 4 IFBB Western Province Provincial
RACE #5 & OCR Show / North West Provincial Show
’S
CHAMPS / Mpumalanga Provincial Show / WOMEN
Set against a BIK IN I
Nelson Mandela Bay Intermediate
UP
backdrop of Show FITNESS
pristine beaches, 11 PCA Port Elizabeth Provincials TO
J U L Y unspoiled 11 IBFF Trevor Alexander Classic
forest, rivers and (KZN)
estuaries, lies the Blythedale Coastal Estate. 11 IFBB Buffalo City Intermediate
It is the perfect setting for an adventure, Show
and the location for the next Toyota Warrior 18 IFBB Gauteng Central Provincial
Race, powered by Reebok. Competitors Claudia
Show Jovanovski
will once again be challenged to #BeMore 25 IFBB Gauteng North Provincial
and conquer carefully chosen obstacles Show / IFBB Ekhuruleni Provincial
̅>ÌiÝÌi˜`œÛiÀ>ëiVˆwVÌÀ>ˆ]iˆÌ…iÀ>à Show / IFBB West Rand Provincial
individuals or as part of a team. This event Show / IFBB Eastern Cape
܈>Ãœ…œÃÌ̅iÛiÀÞwÀÃÌ-œÕ̅ƂvÀˆV>˜ Provincial Show
OCR Championships. 25 NABBA/WFF Mpumalanga
DATE: 14 & 15 July 2018 Provincials
VENUE: Blythedale Coastal Estate, SHOW
25 IBFF Fire & Ice (Gauteng) CALENDAR
KwaZulu-Natal www.warrior.co.za 25 PCA Gauteng Provincials
www.warrior.co.za 31 NABBA/WFF Gauteng Provincials All show calendars available on
www.muscleevolution.co.za

XXXmUOFTTNBHDP[B 11
 If you’re not addicted — digi ŲÇMŷR
get your money back.

We asked...
Do you check your phone /
messages / social media during a
training sessions
YES: 27%

NO: 73%
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#what’s hot QHFGÇ MNT EMS

meets
VR
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What you did for the #MaydayFitnessProject experience will blend highly
GET SOCIAL
effective electrical muscle
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calorie-crushing, heart-
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venture between Sourcenity
>˜`6ˆÃˆœ˜ œ`ÞVœ“Lˆ˜iÃ>6,
headset with the full-body EMS
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XXXmUOFTTNBHDP[B 13
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PAGE
29
16 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B Scan me!
 beautybag

diy
skincare
Shower Gel
R60 (250ml)

Make you own !

BENTONITE CLAY FACE MASK
1. Mix one teaspoon of powder with
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2. Stir with a plastic spoon until a thick
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3. Apply to skin and leave to dry
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NATURAL COCONUT OIL

MOISTURISER
1. Apply half a teaspoon of
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2. Massage upwards.
Suitable products available
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Tips & suggestions
by Alani Keiser

Love t h e s k i n The Superfruit Collection

i

i n
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you
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Q How do you know if your

hormones are out of
balance, and do you have
any advice on how to
balance hormones through
food?
Melissa
Is it me...
or my hormones?
Feedback loop unexplained changes in weight (both a loss or
gain in weight), chronic fatigue and ‘brain fog’,
insomnia, mood swings and depression and
The internal control mechanism that

H
ormones anxiety, low libido, digestive issues, and hair
are chemical regulates hormone release is known as a loss, hair thinning and brittle nails.
messengers that negative feedback loop. For example, rising Chronic fatigue, an inability to fall asleep
are produced blood glucose levels trigger the release of and waking up at night can, for instance,
by various organs in the insulin from the pancreas, which is needed be related to adrenal fatigue. The adrenal
body, which form part of the to remove glucose from the bloodstream glands are important endocrine organs that
endocrine system, and are and into muscle cells and the liver. The are located atop the kidneys, and one of their
released into the bloodstream subsequent drop in circulating glucose then roles is to produce the stress hormone cortisol.
in response to certain triggers. sends a ‘feedback’ message to the pancreas, While this important hormone has been
These organs include the which switches off the production and release demonised because of its association with
pancreas, ovaries, hypothalamus, of insulin as the body returns to a state of stress, we all need it to function optimally.
and pituitary, thyroid, parathyroid, balance, or homeostasis. Firstly, it is an important mediator of the
pineal and adrenal glands. When our natural feedback loop is working sleep-wake cycle, also known as the circadian
Every aspect of our optimally it is able to maintain balance, rhythm. When adrenal function is normal,
physiology, from our physical resulting in stability within your body’s internal cortisol levels are highest in the morning to
development, reproduction, environment. This is when your body functions wake us up and gradually decline throughout
sleep and metabolism, to naturally, as it should. In this state you should the course of the day, eventually reaching
our moods, emotions and feel full of energy and vitality, your moods levels in the body that make us tired and
general feelings of wellbeing should be stable, and the condition of your ready for sleep at night. While it’s not the only
are closely regulated by a body – things such as your hair, nails and skin – hormone in this complex process, it’s certainly
wide array of these and overall health should be good. an important one. Cortisol also affects our
hormones. physical, mental, and emotional strength, and
Hormones do their
jobs by exerting The warning signs our general sense of well-being.
However, when we’re stressed, be it from
a biological work, life, the environment, poor diets or
response on However, when there is an imbalance a overtraining, our cortisol levels remain
certain organs number of issues arise. Some are preceded elevated into the late afternoon and evening.
or other cells by various early warning signs, while other This often makes it hard to fall asleep and,
VJTQWIJ URGEKƂE present with symptoms such as irregular once we do, we often tend to wake up at
cellular reactions. periods, changes in appetite, rapid and around 3am.

fitness magazine reserves the right to edit any questions submitted.

22 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B Send your question to info@fitnessmag.co.za for a chance to get featured.

The knock-
on effect
Over time chronic cortisol
dysregulation can eventually
start to destroy tissue
such as muscle and bone. It
also slows down healing and
normal cell regeneration,
disrupts the production of
other important hormones
and interferes with healthy
endocrine function, impairs
digestion, metabolism and
mental function, and weakens
your immune system.
Adrenal fatigue is also
associated with many
UNQYJGCTV TCVG You can also increase the
related conditions, including
ƂDTQO[CNIKC#FFKUQPoUFKUGCUG
chronic fatigue syndrome, and
arthritis. Cortisol dysregulation
is also often associated
with hypothyroidism, or an
under-active thyroid. This
often presents as lethargy,
forgetfulness and an inability to
concentrate.
With this endocrine disorder,
the thyroid gland does not
create enough of a thyroid
hormone called thyroxine, either
due to an imbalance along the
hypothalamic–pituitary–adrenal
Healthful eating to
restore hormonal
balance:
Eat whole, natural, simple, raw and
minimally processed food as often
as possible, buying organic food
whenever you can.
Eat a variety and colourful
selection of fruit and vegetables.
Always wash these products
thoroughly before consuming.
Use fresh herbs and natural spices
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Eat predominantly raw,
unsaturated fats.
Don’t cook with olive oil,
rather use coconut oil or organic
butter for cooking.
Eat foods rich in omega-3 fatty
acids, or supplement with suitable
products.
Eat foods that are in season.
Ditch low fat and fat free products.
Choose organic, pasture fed animal
products.
*[FTCVG YKVJ RWTKƂGF YCVGT
DTCF[ECTFKC
So when we
high cholesterol, or a puffy face, natural release of hormones
feet, and hands. that aid muscle growth and
This condition has also been boost recovery, such as growth
linked to other auto-immune hormone, by engaging in more
diseases such as leaky gut intense aerobic exercise and
syndrome, which can lead to through resistance training.
Hashimoto’s disease. Thyroiditis, Adequate quality sleep is
YJKEJKUCPKPƃCOOCVKQP QH VJG another powerful regulator of
thyroid gland, can also result in growth hormone production.
sub-optimal function. Exercise is also an ideal way
to restore insulin function, as
blood levels of insulin begin to
Hormone decrease after about 10 minutes
of aerobic exercise and continue
regulation to decrease throughout the
session, for up to 70 minutes.
diet that is devoid of processed
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CPFCTVKƂEKCNKPITGFKGPVUKU
commonly touted as the best
approach to restoring optimal
endocrine function.
People who follow a
typical Western diet, which is
characterised by lots of sugar,
processed foods, super-sized
meals, added synthetic fats,
chemicals, and hormones,
and very little ‘live’
fresh food invariably
suffer from high
rates of so-called
lifestyle diseases,
such as obesity,
type-2 diabetes,
cancer and heart
disease.
exclude these foods
from our diet we immediately
eliminate many of the substances
that we today know to be
hormone disruptors. These
include food additives, growth
hormones and antibiotics used
in commercial livestock farming,
chemical fertilisers and pesticides,
fungicides, insecticides and
herbicides used to grow crops,
and substances in plastics such as
$2#CPFQVJGTU[PVJGVKEEJGOKECNU
in deodorants and make-up
that can also act as hormone
disruptors.

*2#CZKUYJKEJOGCPUVJG
thyroid gland is not stimulated
properly, or due to a failure of
the thyroid gland to function
properly.
#UVJ[TQKFJQTOQPGUTGIWNCVG
energy metabolism, with
KPUWHƂEKGPVVJ[TQZKPGOCP[QH
the body’s functions slow down.
This results in the lethargy and
brain fog already mentioned.
Other issues could include
uncontrolled weight gain, cold
intolerance, joint and muscle
pain, dry skin, thin, brittle hair
QTƂPIGTPCKNUEQPUVKRCVKQP
Often the best tools to
control hormone action,
manage the release of
hormones and ensure a
general state of homeostasis
is maintained is through
exercise and, as you mention,
diet.
Exercise can help to reduce
some of the problems
associated with hormone
imbalances. Regular aerobic
exercise, for instance, triggers
the release of hormones known
as endorphins that help improve
mood.
Regular exercise, particularly
weight training, also increases a
cell’s sensitivity to insulin at rest.
Food as
medicine
However, most of us are
only active for about an
hour or two each day, it is
through our diets where the
ITGCVGUVDGPGƂVVQJQTOQPG
regulation can be realised.#
return to a natural, whole-food
#FFKPIKPOQTGPCVWTCNnNKXKPIo
food into our daily diets also
increases our intake of phyto-
hormones, which are plant
compounds with hormonal
effects that help to reset
hormone receptors and achieve
homeostasis. Women who
eat a healthy plant-based diet
rich in these phyto-hormones
reduce their pre-menopause or
menopausal symptoms, and are
less likely to suffer from lethargy,
depression, lower libidos and
brain fog, among many other
DGPGƂVU

XXXmUOFTTNBHDP[B 23
-V TŶJ CLAUDIA JOVANOVSKI
My week as an Arnold Classic
Africa Bikini Fitness winner!

Claudia.Jovanovski

Following numerous breakthrough performances on both the local and international

competitive stage, the most recent of which was a win in the Women's Bikini Fitness
up to and including 1.63m division at the prestigious Arnold Classic Africa, she is a
ÀˆÃˆ˜}ÃÌ>Àˆ˜}œL>w̘iÃð

monday ÇSŷC@V TDCMŷC@V żSQRC@V EQHC@V

04:00
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Rise and shine
with a cup
poof
066:30
I geneerally fast
coffee.
during this
time & use the
time to hydrate
h lots of
with
04 00
04:00 chamomile tea
and water – 09:00
6:300 Drink lemon,
chlorophyll and 07:00- about 1,5L of 1 hour cardio
ing
i liquid during this session – no
all my meals
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for the day. No
carbs this week,
in the morning. Second work and
admin session of
period.

10:30 R@ÇSQC@V RSMC@V

04:15-
until Thursday.
06:30
I get a solid start
the day. I thrive
on structure!
Wash my hair
and shave
before having
06:00 C m p da !
on all my work 09:00 tan applied.
Double espresso,
100g poached
Training session.
and admin for the
day with a daily 1 hour steady
07:00 Remember,
no soap or
salmon on
The carb-up 2 slices gluten-
2-hour session in state cardio deodorant mist
starts. 65g maple free toast.
the morning. & shoulders be used prior
syrup for meals
depletion (20 to tan.
09:00 reps)
1, 2 & 3, with
350g of white
07:00
Start sipping
Head to gym potato or white
with my mom
14:00 rice at all meals.
on water every
60-90 minutes
1 hour outdoor
for a depletion I'll also eat 2
walk with, you
session – 1hr
steady state
guessed it,
fruits 08:00
my mom! I'm Snack of honey,
cardio & 07:00 a mommy’s 1 thick rice cake
hamstring Meal 1. As all my girl. We like to 11:30
11:330
depletion (20
reps)
meals are packed change it up. Our Pack my comp 10:00
in lunchboxes, regulars include day bag. I try to Pack my meals. 3
I'm ready for a
successful day.
Muizenberg, 09:00 use a bag that
can lock
portions of 150g
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Kirstenbosch, Training session.
Newlands forest, 1hr steady state chicken breast, in
09:00 and Camps Bay cardio and 12:00 case show runs
T
Training session. or Clifton. 30-minute upper Out shopping late.
1 hour steady body circuit prior getting all my
11:00
11 00 state cardio and 15:30- to carb up goodies for my 2 hours
back depletion (20 ƂPCNECTDWR to stage
Go for a wax.
p )
reps) 19:00 11:30- I eat 200g
This can cause 0QTOCNN[ O[ ƂPCN 15:00 white potato,
your tan to be
patchy if done
work and admin 14:00 Head to 3 tablespoons
session. Get through registration to honey.
too close to another work enter and soak
comp day. 19:00 and admin up the vibe. 20 mins After a long week
Some reading to session to stay
20:00 wind
i dddown for
f on top of it all.
to stage QHƂPCNRTGRKV U
I eat salt & time to put my
Normally asleep the day.
vinegar chips,
after an hour of 15:00 have my 'pump-
feet up and relax,
reading while
snuggled up in
110:30
0:30 Mani & pedi
up' drink, upper
refocus - and get
my head around
Meal 2 and coffee sorted at least 2
body pump up what's in store
bed. Yes, I'm a with my mom at a days before the
workout. for the future!
closet nerd! local café. show.

24 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

DP [B
 a rising fitness star

CLAUDIA
ROCKS!
Here's what
she's been
achieving:
• 2018 IFBB Arnold
Classic Africa,
Johannesburg, South Africa,
1st Place Bikini-Fitness Open
• 2018 IFBB Shameen
Classic, 1st Place Bikini-
Fitness Open & Overall
Bikini-Fitness Champion
• 2017 IFBB Australasia, 3rd
Place Bikini-Fitness Open
• 2016 WBFF South
Africa, 1st Place Bikini
Open (Professional status
achieved)
• 2016 WBFF Australia, 2nd
Place Bikini Open
PHOTOS BY James Patrick, STAGE PHOTO by Soulby Jackson

Cape Town-born Bikini Fitness athlete

and model Claudia Jovanovski is a global
jet-setter, splitting her time between South
Africa and Australia, where she now lives
in Sydney.
coverfeature

#NSźMDV
Gardner
PHOTOGRAPHY BY Michael Neveux | neveuxstudios.com

She’s all about

making an impact, at
work, in the gym, on
social media & in the
lives of others
#DCUGFƂVPGUUOQFGNCPFCVJNGVG

L %QWTVPG[)CTFPGT
JCUHQWPF
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ITQYKPIJGTUVCVWUCUCPKEQPKE
ƂIWTGKPVJGƂVPGUUKPFWUVT[One
of the secrets to her success is her
degree in photojournalism, which has
helped her craft a masterful social
media strategy. If you too want to handle
your online persona with Courtney’s
panache, read on for exclusive insights...

What led you to that if I properly fuelled

[QWTƂVPGUUHQEWUGF
NKHGUV[NG!
I’ve always been an
athlete, but it wasn’t until
I was injured that my
JGCNVJCPFƂVPGUULQWTPG[
really began. I ran the
2013 Boston Marathon
and in the process, I tore
my meniscus. I couldn’t
do any of the cardio that
I usually did and needed
a physical and emotional
outlet. That’s when I
turned to lifting. I taught
myself how to lift using a
programme and videos
online. I quickly realised
how amazing it felt to be
strong. Then I realised
my body, I’d get stronger
quicker. Plus, it didn’t
hurt that I also like the
way my body looked.
9JCVCVVTCEVGF[QWVQ
VJGEQORGVKVKXGUVCIG!
I’m a goal oriented,
competitive person. Once
I got comfortable in the
gym, I wanted to see
how I could push myself
further and a competition
made sense! I had no
expectations of the
outcome - I just wanted
to do it for me and enjoy
the process. You learn a
lot about yourself during
competition prep.

26 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

 Be your authentic self! That’s how to
HER FITNESS
9JCVGZGTEKUGUUJQWNFCNN
YQOGPDGFQKPICPFYJ[!
Compound, full-body lifts like
squats and deadlifts. These
exercises are more advanced and
require proper form. However, I
believe they’re the foundation of
building total body strength.
%QWTVPG[oUYGGMN[YQTMQWV
URNKV
Day 1: Shoulders
Day 2: Legs (hamstring focused)
Day 3: Back & bis
Day 4: Legs (glute focused)
Day 5: Shoulders and tris
9JCVQVJGTV[RGUQHVTCKPKPIQT
GZGTEKUGFQ[QWFQ!
If I’m not lifting I typically do HIIT
cardio. I also love taking classes
like F45, which incorporates
cardio and strength training in an
intense 45-minute session.
9JCVoUVJGDGUVRKGEGQHJGCNVJ
CPFƂVPGUUTGNCVGFCFXKEG
CP[QPGJCUGXGTIKXGP[QW!
To lift and that it won’t make me
‘manly’. I was a runner and always
wanted to be skinny so I never
wanted to lift weights and get
‘bulky’. That couldn’t be farther
from the truth! I love being strong
and I love how my body looks
from weight training.
NUTRITION
9JCVFQGUCFC[QHJGCNVJHWN
GCVKPIEQPUKUVQHHQT[QW!
Consuming whole, clean foods
over 5-6 small meals. That means
I try to get my protein, carbs and
fats in their most natural forms.
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UVCRNGU
Chicken breast, salmon, eggs,
sweet potato, and peanut butter
(no sugar added).
9JCVCRRTQCEJFKF[QWHQNNQY
CVƂTUVVJCVOC[PQVJCXG
YQTMGF!
Oh my, there are many! I would
say the biggest mistake was not
eating enough. I was scared to
eat! Now my mentality around
grow a brand online.
food has shifted completely. Food
is fuel and is necessary for gains
and to lean out! It’s all about
choosing the right kind of food.
9JCVYCUKVVJCVƂPCNN[
wise
OCFG[QWFGEKFGVQEJCPIG
[QWTCRRTQCEJ!
words
How has your
Several years ago, I challenged
qualification as a
myself to eat “clean” and track
photojournalist helped
my food for a few weeks. I started
to build your fitness
to notice a change in my body,
career?
but more importantly was how
I love this question! I actually
I felt. I felt happier and more
think it has helped me more
mentally sharp. Then I decided to
than I anticipated. There are Courtneyos top social
cheat on my diet and I felt awful
two parts to photojournalism media tip: “Be your
– my stomach hurt, I felt sluggish,
– capturing a quality photo authentic self! That’s how to
CPFO[DTCKPYCUPoVƂTKPICU
and telling a story. I like to grow a brand online. People
quickly.
think that my education and can quickly tell if you aren’t
background has helped me authentic. Plus, in the long run
in this crazy world of social you will be happier if you are
LIFE media. For example, I’m true to yourself.”
$GUVKPXGUVOGPV[QWoXGOCFG
extremely picky about the
KPKORTQXKPI[QWTJGCNVJQT
photographers I work with. What are a few
RJ[UKSWG!
I know what ‘good’ looks conventional fitness
&GƂPKVGN[KPXGUVKPIVJGVKOG
like. As a photojournalist industry wisdoms that
needed to be my best self.
you have to have an ‘eye’ for you feel need to change?
At some point I gave myself
composition. I believe this That you need to have a
permission to have ‘me time’.
has helped me curate my large social media following
I came to realise that when I
Instagram in an intentional, to make an impact. I think
RWVO[JGCNVJƂTUV+oOCDGVVGT
aesthetically pleasing way. society (myself included)
me – a better employee, friend,
Finally, there are the captions! has gotten caught up in the
daughter, sister and colleague.
Half of being a photojournalist world of social media. While
is also being able to tell a there’s great power on these
9JGP[QWoTGPQVVTCKPKPIYJCV
great story. I often take a lot of platforms, I think we often
FQ[QWURGPFOQUVQH[QWT
time to express myself in my forget the power of human
VKOGCPFOQPG[QP!
captions and go deeper into interaction. Taking time to
I spend most of my time with my
things beyond the picture. All help someone with their form
family and friends, and most of my
of these things I believe have at the gym can make more
money on travel, food and clothes
allowed me to connect with impact and leave a longer
– I may have a spandex and shoe
people on a deeper level and lasting impression than a
addiction.
thus positively affected my single Instagram post to your
ƂVPGUUECTGGT thousands of followers.
9JCVQTYJQKPURKTGU[QW!
I’m inspired by average people
overcoming adversity. There are
so many everyday heroes who
REACH
wake up and decide that nothing
is going to get in their way of their
happiness and living their best life
despite what has been thrown at
out
Courtney wants
them. Those people inspire me! to hear from you.
Reach out at:
9JCVoU[QWTITGCVGUVCODKVKQP I EQWTVICTF
KPNKHG!
+oOUVKNNVT[KPIVQƂIWTGVJCVQWV Courtney’s
I want to impact and inspire competitive
people, especially women, but I achievements:
JCXGPoVƂIWTGFQWVGZCEVN[YJCV 2x NPC National
Qualifier & 2016
that means to me yet. Bodybuilding.com
Spokesmodel finalist
XXXmUOFTTNBHDP[B 27
 resistance
training boosts
13%
the percentage of South African
households that currently own
mood
IT’S NOT JUST ENDURANCE
JUNKIES WHO EXPERIENCE
THE ‘RUNNER’S HIGH’.
Researchers from Ireland and Sweden,
some form of wearable technology who pooled data from 1,877 patients and
UWEJCUƂVPGUUVTCEMGTU 33 randomised clinical trials, determined
that participants who worked out 3 times
>VVœÀ`ˆ˜}̜̅i>ÌiÃÌ«ÃœÃƂvyÕi˜Ì-ÕÀÛiÞ] per week, for an average of 16 weeks,
܅ˆV…ÃÕÀÛiÞi`̅i>`œ«Ìˆœ˜œvÜi>À>LiÃ] successfully alleviated depression symptoms
Ó>ÀÌ«…œ˜iÃ>˜`“>˜ÞœÌ…iÀ«iÀܘ> such as low mood, a loss of interest in
iiVÌÀœ˜ˆVȘ{£VœÕ˜ÌÀˆiÃܜÀ`܈`i° activities and feelings of worthlessness. The
NCTIGUVDGPGƂVUYGTGTGRQTVGF
in those with mild to moderate
depression. 6JGUVWF[ƂPFKPIUYGTG
published in the journal JAMA Psychiatry.

fitness files 7 tips to

new
RÇSű
body boost
Nuttritional expert Vanessa
Asccencao offers the following
tipss to boost your immunity this
winnter season:

2. During a cold, drink plenty of hot

WINTERGREEN
ICY ARNICA GEL
Experience an intense cooling
sensation provided by the ac-
tive ingredients in the formula-
tion, which is combined with the
CPVKKPƃCOOCVQT[ RTQRGTVKGU QH
arnica. The cold stimulus helps
override the feeling of pain
and reduces swelling and joint
KPƃCOOCVKQP
R45 (75ml tube), R100 (500ml tub)
WINTERGREEN
water with lemon and honey, green
ICE SPRAY tea or chicken soup to help relieve
congestion and dehydration.
An ice pack in a can. 1. Increase your intake
When you don’t have 3. Increase your intake of fresh fruit,
of vitamins C, B, D,
access to an ice pack, vegetables, herbs and spices.
zinc and echinacea to
allow the high-impact help boost the immune 4. Increase your intake of good fats
cooling sensation U[UVGOCPFƂIJVKNNPGUU. such as olive oil, coconut oil, seeds
formulation of the Ice Liposomal Vitamin C and nuts.
Spray to instantly dull (available nationally at
pain with a powerful leading health stores, 5. Take a good probiotic to help keep
blast of ice cold relief. pharmacies and Dis- your gut healthy. Also try sauerkraut,
R55 (90ml can) Chem) has been shown MGƂTCPFRNCKP[QIJWTV
VQDGUKIPKƂECPVN[OQTG 6. &TKPMUWHƂEKGPVYCVGTGZGTEKUGFCKN[
bioactive than ordinary manage stress and aim for at least

320
how many calories an average vitamin C supplements eight hours of sleep a night.
and may be taken
35-year-old woman of average weight and 7. Avoid sugary food and drinks and
throughout the year, but
health would burn during a Tabata session especially in winter. heavily processed or oily food.

28 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

 ALL
EXCLUSIVE
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call or whatsapp: 083 962 8755

monicadealmeida@oiactive.co.za or info@oiactive.co.za
I oiactive f facebook.com/oiactive
fitness news

you’re did ou know

less
thirsty If you're dehydrated
by only 3%, you can
in have a decrease in
strength of up to 10% Next-
winter >̈œ˜>
œÕ˜Vˆœv-ÌÀi˜}̅>˜`ˆÌ˜iÃÃ
gen gym
A recent study
published in the
opens in
journal Medicine
& Science in Sports
SA
& Exercise shows
that cold weather
alters our thirst Virgin Active South Africa recently opened
sensation, causing KVUPGZVIGPGTCVKQPƃCIUJKRENWD Loftus.
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weather to exercise with their children. Virgin Active have
also collaborated with University of Stellenbosch
Kindernetics to create a range of activities and
classes that will build the foundations of healthy
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30 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

 BECOME A
STOCKIST

ance
TWO LOCAL CROSSFIT TEAMS QUALIFY FOR GAMES Join the exclusive retail
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eamm nation
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New
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Waterkloof Corner Shopping Center, Brooklyn Pretoria.
call or whatsapp: 083 962 8755
monicadealmeida@oiactive.co.za or info@oiactive.co.za
I oiactive f facebook.com/oiactive
 COMING
26 - 28
OCT

with Megan Oberholzer

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live strong
Lil Bianchi Kimble
Head coach & owner of OTG Athletic. World
Champion powerlifter, deadlift world record
holder and addict of defying the human
condition. @lill_kimble
MUSCLE
MAKERS
Your body’s hormonal response to training
STRONG IS NOT THE NEW SKINNY, THE NEW BEAUTIFUL OR THE
NEW BLACK. STRONG HAS ALWAYS BEEN STRONG. STRONG IS LIFE.
LIVE STRONG.
W e know that lifting
weights and building
strength changes our
bodies. Yet, many of us are
still locked in the mindset
that weight training makes
us bulky. Thankfully more South
African women are learning on a daily
basis that this is just a fallacy and that
educated and informed decisions
around exercise and intelligent training
builds our bodies, improves our health,
and extends longevity, while also
constructing an engine that performs
optimally and looks good, too.
Strong is not the new skinny, the new
beautiful or the new black. Strong has
always been strong. Strong is life. Live
strong.
The question is, how does strength
training actually change you
physically? We understand that the
stress applied by the exercise tears
ޜÕÀ“ÕÃViwLÀið/…iVœ“Lˆ˜>̈œ˜œv
adequate rest promotes healing and
proper nutrition repairs these tears and
fuels the growth of muscle, building
i>V…̜À˜wLÀiL>VŽ̜>ÃÌÀœ˜}iÀ]“œÀi
formidable version of its former self.
34 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B
The muscle-
making
hormones
However, the real magic happens when
these activities stimulate the release
Testosterone is not a
of potent hormones. These are the
‘bad boys’ of the body as they actually
hormone we women should
steer clear of. Our bodies
ˆ˜yÕi˜Vi…œÜޜÕÀLœ`ÞV…>˜}ið naturally produce this potent
Ultimately, the magic of weight training hormone as we need it for
lies in its ability to conjure up the best survival and we need it to
chemistry. drive positive changes in our
The more integral of the hormones bodies. For interest to most
manipulated by training are the ones women is the fact that we need
most of us are familiar with, namely it for fat loss, in addition to
Big exercises
testosterone, growth hormone and strength, endurance, power and
such as
cortisol. optimal recovery. Big exercises
deadlifts,
I won’t bore you with the science such as deadlifts, squats and
squats
behind endocrine (hormonal) system the Olympic lifts (compound
and the
regulation and the roles played by movements that challenge our
Olympic lifts
each of these molecules. It is, however, body in its entirety) will stimulate
(compound
important to understand what they do the production of ‘big T’, more
movements
to change your body. The better your so than isolation exercises. By
that challenge
understanding of the implications of starting your training session with
our body in its
their actions in response to training, the big moves, you’ll elevate
entirety) will
the better you’ll be able to manipulate those ‘T’ levels to get strong and
stimulate the
your exercise to more effectively lean.
production
achieve your desired outcomes. This Human growth hormone (hGH)
of ‘big T’,
is particularly important given the fact is another powerful anabolic
more so than
that the majority of us only have around hormone you want to stimulate
isolation
60 minutes a day available for exercise, with your training, It’s not only
exercises.
so you want to get the most out of this going to help drive positive
session by getting the most ‘bang for changes in your body, but also
your buck’. increases your energy levels,
 Those ladies who train seven
days a week, twice a day,
while licking celery sticks,
are kissing their
hGH away.
enhances your body’s immune system,
improves weight loss and aids in
building stronger bones. Importantly,
GH promotes tissue anabolism,
so if you want to shape and ‘tone’
those muscles, which improves
your aesthetics and boosts your
metabolism, helping you to burn more
energy and fat, hGH is a key factor. To
stimulate the release of this hormone
you need more high-intensity training,
higher rep ranges and shorter rest
periods.
However, to derive the greatest
Li˜iwÌ vÀœ“ ̅ˆÃ ÌÀ>ˆ˜ˆ˜}‡ˆ˜`ÕVi`
hormonal cascade, you also need
rest. Those ladies who train seven
days a week, twice a a day, while
licking celery sticks, are kissing
their hGH away. Rest, recovery and,
most importantly, adequate sleep
are needed for hGH to impose its full
effect on your body, the most of which
happens while you’re in dreamland.
To get the best Combining strength
The stress responses from and hypertrophy training
hormone your training, start in this way will change
Last, but not least, we have cortisol. your sessions with your body’s composition
7…iÀi>à ̅i wÀÃÌ Ìܜ …œÀ“œ˜iÃ
solid big compound and will dial in your
discussed are anabolic, cortisol is
catabolic, which means it breaks down movements that hormone production,
tissue rather than builds it up. So, will kick your which will deliver the
while it plays an important role in our testosterone physical changes you so
metabolisms and regulates important production into desperately want from
daily functions, it’s one hormone that
top gear and will your training. Trust me,
you want to keep in check through the
combined effects of your training, diet boost your strength I know what works. After
and lifestyle. capacity. years of perfecting this
Nicole Warburg Mackenzie Photo by Cindy Ellis
The issue is that cortisol is often Follow this with equation I know how to rely
the hormone that is maximised when some multi-joint on my hormones and I know
we follow uninformed and ill-advised
hypotrophy (muscle- how to be consistent. Now
training approaches. This stress is
produced in excess when our training building) work, you do too.
creates high degrees of metabolic keeping your reps If you hone in on and
stress over prolonged periods with high with little rest, positively manipulate
little to no rest. While it’s great for but not so little that these powerful chemical
breaking down fat, it also breaks
the metabolic cost messengers, you’ll take one
down muscle. This means you’ll drop
weight – some of it will be fat, but overstimulates the giant step towards that
some will also be precious muscle. production of extra body that really sets you
This tends to leave you looking like a cortisol. apart from the rest.
soft string of spaghetti and less of an
‘al dente penne’.
 &ŸOQ
Succeeding as a fitness
professional in the digital age

2.0
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36 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

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IN THE WITBANK, MIDDELBURG & NELSPRUIT AREAS.

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GET FIT FAST An intense bodyweight Tabata

TRAINING
WITH TALITHA
20 SECONDS OF MAX EFFORT + 10 SECONDS
 V
A Tabata is
MOVE 1
V

a structured Squat Kicks

high-intensity Stand with your feet shoulder-width
interval apart. This is the starting position.
The move: Perform a squat. Once back MOVE 2
training in the standing position, perform a kick
with one leg. Drop down for another In-Out Squat Jumps
protocol squat before kicking the other leg at the
top of the movement. Stand with your feet together. Jump your
feet out and drop down into a squat.
that offers Make it count! Power out of the deep
squat position to jump up. Bring your
a highly feet back together to return to the
starting position.
effective way
to rev up your
metabolism
this winter.

HOWt:
Perform each exercise in
the sequence provided.
Perform one move for
20 seconds, rest for 10
seconds, then move on
to the next exercise. Rest
for 60 seconds after
completing a round,
then repeat for a total
of 4 rounds. This will
deliver a high-intensity
35-minute workout that is
guaranteed to leave you
‘mean and lean’ come FORM TIP:
spring! Squeeze your
glutes at the top FORM TIP: Keep
of each squat your glutes low in a
movement. semi-squat position
Each round therefore takes
throughout the
a total of four minutes to
movement.
complete, but you can combine
multiple rounds to create a
highly effective workout.

OF REST X 8 INTERVALS = 1 HIGHLY EFFECTIVE WORKOUT!

WORKOUT BY Talitha Jacobs, 2017 USN Face of Fitness | DRESSED BY www.boostgymwear.co.za
PHOTOS Cindy Ellis | SHOT AT Go Health Club, Sandton gohealthclub.co.za XXXmUOFTTNBHDP[B 41
 MOVE 4
Tuck Jumps
Stand upright with your feet together.
Bend your knees slightly to drop into a
semi-squat position.
Power up! Explode upward, jumping up
MOVE 6
as high as you can. As you reach the top Burpees
MOVE 3 V
of the jump, tuck your knees in as close
to your chest as possible Stand with your feet together. Extend
Squat Pulses your arms above your head as you jump
straight up. Land softly and immediately
Stand upright with your feet wider than drop down to place your palms on the
shoulder-width apart. Squat down deep. ground. Jump your legs out and back
Extend your hips and knees to rise into an extended plank position.
back up slightly, until your legs are only Apply some power! Perform a push-up,
slightly bent, but not straight. Feel the then jump your feet forward to position
burn! Pulse between these two positions them under your hips. Jump straight up
without stopping. again. As you land repeat the sequence
FORM TIP:
Land with bent for the next rep. Keep performing this
knees to absorb move for 20 seconds, followed by
the impact and 10 seconds of rest.
avoid injury.

FORM TIP:
Keep your core
engaged in the
plank position
and while
executing the
push-up.
MOVE 5
In Out Plank Jumps
Start this move on a mat in a plank
position, with your feet no wider than
shoulder-width apart. Keep that core
tight! Jump your feet out so that
they’re off and to either side of the mat.
Jump your feet back in so that they are
close together again on the mat. Keep
jumping in and out for 20 seconds.
FORM TIP:
Keep your
core engaged
and your
back straight
FORM TIP: throughout the
Squeeze your movement.
glutes with every
pulse and make
sure you drop
below 90 degrees
on the down
movement.

42 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

 efficient & effective
GO tabata today
...the fastest workout to You can The Tabata It’s time
get you lean combine protocol can efficient:
bodyweight also be applied You can get
or resistance- to cardio an effective
It’s You based exercises workouts on the workout is as
a highly can use the to create a bike or treadmill little as
beneficial form protocol Tabata workout, to boost the 4 minutes!
of training that every day making it a intensity of
can boost to target highly versatile these sessions.
your fitness different exercise
and burn muscle protocol.
significant groups, or
calories, achieve
because it specific MOVE 8
targets both health, Up-down Elbow
the anaerobic fitness and
and aerobic physique- Push-ups
energy oriented
systems. goals. In a plank position, with you palms on
VJG ƃQQT WPFGTPGCVJ [QWT UJQWNFGTU
lower yourself down onto your elbows
one arm at a time. The move: Press
yourself back up one arm at a time until
MOVE 7 V
you are back in the starting position.

V-Ups
Lie on your back on an exercise mat,
with your arms extended overhead and
QP VJG ƃQQT The move: Lift your arms
and legs simultaneously, keeping them
straight. Touch your toes at the top of
the movement where feet and hands
meet at your midline.

FORM TIP:
Keep your core
contracted
and your
back straight
throughout the
move.
FORM TIP:
Use your core
to initiate the
movement and
don’t pull your
torso up through
your shoulders
and neck.
 Shelby Jessica Neves
2016 USN Face of Fitness

Lara Ann Bester

2014 USN Face of Fitness

ARE YOU THE NEXT

FACE OF FITNESS? faceoffitness.co.za

Face of FitnessTM is a registered trademark. Fitness MagazineTM South Africa.

 Talitha Jacobs
2017 USN Face of Fitness

Alrieta de Wet
2015 USN Face of Fitness

Launch your career

as a Fitfluencer FACE OF
ENTRIES OPEN IN AUGUST
FITNESS
 A new year, a
new exciting
FACE OF competition
FITNESS format!

0,000
R12P R I Z E S TO BE W O N !
IN
Aspiring fitness WHAT’S NEW WHAT YOU’LL NEED: THE TIME FRAME
Once entries close, the
models around THIS YEAR Video: Entry videos must show online voting phase of
the country your personality and highlight your the cover search begins.
Multi-media entries approach to training, nutrition and a The public, along with
are training This year sees the introduction ƂVPGUUHQEWUGF NKHGUV[NG representatives from USN,
hard and of a new entry format for the Photos: 6JG WUWCN HWNNNGPIVJ CPF fitness magazine and
eating clean competition, as the world of JGCFUJQV RJQVQU Fusion Labs will then vote
in preparation ƂVPGUU OCMGU VJG OQXG VQ A completed entry form. to shortlist 12 candidates,
JKIJFGH TKEJ OGFKC EQPVGPV who will undergo an
for the next HOW TO ENTER interview process. From
USN Face of Video and photo submissions these top entries, 3 ladies
Fitness cover will be required for entry. Entries open 1 August - 30 August. will earn the chance to
change the trajectory
model search All entries received
1. Log on and complete your
of their careers in the
entry form.
competition. will be hosted on 2. Submit the required photos. ƂVPGUU KPFWUVT[ YJGP VJG[
HCEGQHƂVPGUUEQ\C 3. Upload your video. CVVGPF VJG ƂPCN FC[
ƂPCN EQXGT RJQVQ CPF
All entries undergo a 72 hour video shoot, which will be
screening process before going hosted in September in
NKXGQPHCEGQHƂVPGUUEQ\C Johannesburg.

Face of FitnessTM is a registered trademark. Fitness MagazineTM South Africa.

faceoffitness.co.za
The USN Face of Fitness is proudly
associated with Fusion Labs. This
will provide additional exposure
opportunities for the 2018 winner as
a Fusion Labs ambassador.
Get your head in the game with top tips and fun
insights from our three most recent winners, Alrieta
de Wet (2015), Shelby Jessica Neves (2016) and
Talitha Jacobs (2017).
LAUNCH YOUR CAREER
HOW MANY TIMES A
WEEK DO YOU TRAIN?
S: + IGPGTCNN[ VTCKP  VKOGU C YGGM
DWV HTQO CDQWV  YGGMU QWV HTQO C
competition I’ll be in the gym up to
 VKOGU C YGGM
A: +H + JCXG VJG VKOG +oNN OCMG 
UGUUKQPU RGT YGGM
T: #V NGCUV  VKOGU C YGGM
WHAT’S YOUR FAVOURITE WAY
TO GET ACTIVE OUTSIDE THE
GYM?
S: + NQXG CFXGPVWTQWU QWVFQQT YCNMU
A: )QKPI QP C JKMG CPF
appreciating nature.
T: &CPEG ƂV ENCUUGU QT RTQHGUUKQPCN
dance open classes.
DO YOU EAT CLEAN ALL THE
TIME? BE HONEST, WHAT’S YOUR
FOOD ‘KRYPTONITE’? WHAT
TREAT CAN’T YOU RESIST?
S: + CNYC[U JCXG CP WRVQFCVG FKGV
from my coach, regardless of when
my last or next competition is,
which only allows one cheat meal a
YGGM 9JGP +oO PQV RTGRRKPI HQT C
comp there are times when I have
OQTG VJCP QPG EJGCV OGCN C YGGM +
absolutely love food, both sweet and
UCXQWT[ DWV O[ YGCMPGUU KU FGƂPKVGN[
sugar. I have a prodigious sweet
tooth, so chocolates, pastries and,
of course, doughnuts are my biggest
YGCMPGUUGU
A: + VT[ VQ MGGR O[ OGCNU CU ENGCP CU
ARE YOU THE NEXT FACE OF FITNESS?
Prize partnerships and associated sponsors:
DV CHC
possible, but if there are chocolates
or pastries around I do struggle to
MGGRO[JCPFUQHHVJGO
T: I try to follow a realistic diet plan
that consists predominantly of
healthy and clean food sources so
that it is something I can maintain.
WHAT MOTIVATES YOU?
S: My greatest motivators would
be music, Lauren Simpson, Nataly
Runner and my coach, Tarryn Zelow.
However, it is my ultimate goal – the
vision I have of where I want to be
and what I want to achieve – that
fuels me every day to persevere.
A:.QQMKPIKPVJGOKTTQTCPFMPQYKPI
my opposition motivates me to push
harder and be better.
T: The passion I have for what I do.
WHEN YOU NEED MOTIVATION,
WHAT OR WHO DO YOU TURN
TO?
S: It’s normal to sometimes feel
a little demotivated. When this
happens I go onto Instagram and
NQQMCVRCIGUVJCVKPURKTGOG+CNUQ
often go to my competition photos,
YJKEJVCMGUOGDCEMVQVJQUG
OQOGPVUQPUVCIGCPFKVOCMGUOG
feel alive and excited again. I also
always play my motivational songs on
the way to gym.
A: When I need motivation to train I
IQQPNKPGQTVCMGCOCICPFNQQMHQT
a few exercises I haven’t done in a
Alrieta
while, or something new to try. When
Shelby
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RJQVQU CPFOCMGPQVGUQPYJCV+oXG
FQPG FKHHGTGPVN[FWTKPIVJGYGGMVQ
see what my body reacts best to.
T: I remind myself where this all
began and what it is that ultimately
drives me to succeed.
HOW DO YOU BALANCE
MANAGING YOUR
ONLINE PERSONA WITH
YOUR DAY-TO-DAY
RESPONSIBILITIES?
S: This can get tough at times as life
can become a little crazy, especially
during comp prep and around exam
or assignment time. I either do social
media stuff during cardio, which I
FQPoVTGCNN[NKMGDGECWUG+PGGFVQ
focus on the cardio, or while I’m
eating or about to get into bed in
the evenings. I sometimes need to
allocate time during the day for my
social media because posting and
replying to messages and comments
is also really important to me and I
greatly appreciate it, so I don’t ever
YCPVVJCVCURGEVVQVCMGCDCEMUGCV
A:/[YQTMKUO[JQDD[CPFD[
sharing a little bit of my day or my
YQTMQWVUOCMGUKVGCUKGTVQUVC[KPC
routine. It also helps me manage my
YGGMCJGCF
T:+oNNVCMGCPJQWTGCEJFC[VQOCMG
a training video or post updates on
my timelines.
Talitha
WHAT’S YOUR FAVOURITE QUICK
AND CONVENIENT ‘GO-TO’
SNACK WHEN YOU’RE IN A
HURRY?
S:+CNYC[UOCMGUWTGVJCV+JCXG
O[OGCNURTGRRGFCPFRCEMGFKH
+MPQY+oXGIQVCDWU[FC[CJGCF
of me, or if I’m going to be out for
the day. That way I don’t have to
turn to convenient but unhealthy
alternatives. In a pinch, I’d grab some
almonds, biltong, a USN Trust Bar or
OKZWRC750YJG[RTQVGKPUJCMG
A:+CNYC[UJCXGCUJCMGTYKVJC
serving of USN whey protein with
me, so all I need is some water and
+oXGIQVCSWKEMEQPXGPKGPVJGCNVJ[
CPFVCUV[UPCEM1PVJQUGFC[UYJGP
my one hour meeting turns into three
JQWTUO[750RTQVGKPUJCMGEQOGU
to the rescue!
T: I always have a USN Trust Bar or a
serving of almonds with me.
WHAT’S YOUR GO-TO WORKOUT
WHEN YOU’RE PRESSED FOR
TIME?
S: Probably shoulders or biceps.
A: I love supersets. If I only have 30
OKPWVGU+OCMGVJGOQUVQHVJCVVKOG
by combining 3 exercises into one.
(QTGZCORNG+oNNFQCDCEMYCTFU
lunge with a bicep curl into a
shoulder press.
T: My squat and arm combo exercise
CNYC[UFGNKXGTUCUQNKFHWNNDQF[
YQTMQWV
 PERFORMED BY Savanna Rehm Iqueen_rehm
SHOT BY Michael Neveux www.michaelneveuxphotography.com

SWAPS
heat up your workout
S ometimes swapping out one or two
exercises can be enough to revive a
stale workout routine. By keeping your
Changing your workout routine by
swapping common exercises with a variety
of unique movements will also challenge
training interesting and varied you’ll also be muscles in new ways, forcing them to work
more motivated to hit the gym, and this may differently. This will ensure that you continue
be exactly what you need to stay on track to make the desired changes to your
with your training throughout winter. physique.

two point plank DEGREE

INCREASE THE
WH IC H YO UR CORE
TO
MUSCLE S WO RK

WHY: Trunk flexion is the points of support DO THIS: Drop down

fundamentally different incorporated into a into the extended
to trunk stabilisation, standard plank, you’re plank position with
yet many of us fail to increasing the degree your arms straight
sufficiently address to which your core and core engaged.
both due to our fixation muscles need to work Straighten one arm
with six-pack abs. to maintain stability. and lift the opposite
V

But don’t be fooled. The movement also leg. Keep your core
Planks are a great translates the static muscles braced to
way to craft a shapely stability needed for the maintain stability and
SWAP #1 mid-section, especially traditional plank into limit trunk rotation.
with the more intense a more dynamic form Hold for the required
OUT: Bicycle crunches and advanced two- of stability that has count before switching
IN: Two-point plank point plank. As you’re greater application in to the other arm and
effectively halving functional movements. opposite leg.

48 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

SWAP #2
OUT: Seated or
lying leg curls
IN: Single-leg
Romanian deadlift
with dumbbell rows

WHY: Leg curls are another popular
isolation exercise to target the ham-
strings. However, single-leg Romanian
deadlifts offer the same direct ben-
efits to the hammies, but with more
overall impact with every rep. Not only
does this advanced unilateral move-
ment require greater stability and
balance, which depends on activating
and engaging the core stabilisers, but
it also enhances glute activation and
hip mobility. When combined with a
dumbbell row you’re effectively get-
ting a whole-body workout.
DO THIS: Stand holding dumb-
bells in either hand. Hinge at the
hips and extending one leg out
behind you. Reach for the ground single -leg
with the dumbbells. Go as low as
you can while maintaining a neutral rom anian deadlift
spine. Keep your pelvis level and
don’t allow your hips to rotate.
At the bottom position perform
TŸ G QNTR
MORE OVERALL IM
a double arm row. Contract your PACT
WITH EVERY REP
hamstrings and glutes to return to .
the upright position. Perform all
VJGTGSWKTGFTGRUYKVJQPGNGIƂTUV
then repeat with the opposite leg.

revive your
workout routine
SWAP #3
OUT: Lunge
IN: Lunge with twist

KSMFDisTt Ÿ G
WHY: It may seem like a simple DO THIS: Stand holding
addition to an already effective a dumbbell in each hand.

tw
exercise, but trunk rotation is an
often neglected area of physical
BODY
development that can greatly
LOWER
BUILDS D BALA
NCE benefit our strength and our
GTH AN physique development. The
STREN
lunge with twist exercise is a
great core exercise that also
builds lower body strength and
balance. Performing this lunge
variation engages the quads,
glutes, and core, improves bal-
ance and proprioception, and the
isometric lateral raise also helps
to develop shoulder strength.
And as with all complex com-
pound movements, incorporating
more muscles into every move
burns more calories.
Step forward with one
leg and drop down into
a lunge. Raise your arms
up and out to the side to
perform a lateral raise as
you descend. When your
leading leg is parallel to
VJGƃQQTTQVCVG[QWTVQT-
so to one side. Remain in
the lunge position as you
return your torso to the
centre position. Return
VQVJGUVCPFKPIRQUKVKQP
then perform the lunge
and twist movement with
the other leg. Continue
in an alternating fashion
for the required reps.

XXXmUOFTTNBHDP[B 49
 SWAP #5
OUT: Reverse lunge
IN: Single-arm overhead
reverse lunge
WHY: Also known as the offset
reverse lunge, any exercise that
DO THIS: Stand with your feet
together holding a dumbbell
in one hand. Lift the weight up
and overhead. Lunge forward
with the opposite leg. Lower
[QWTDQF[D[ƃGZKPIVJGMPGG
CPFJKRQH[QWTNGCFKPINGI

r o
f uat rai s e creates a weight imbalance on
either side of the body will require
greater core activation to resist
until the knee of your trailing
leg almost makes contact with
VJGƃQQT4GVWTPVQVJGUVCTVKPI

s
the natural tenancy to rotate the position by extending the hip
trunk. This is a great way to im- and knee of your leading leg.
R
NUMBE prove core strength, which makes Repeat the exercise on the
C R E A SE THE T H IS
IN USED IN any offset exercise variation an same side before swapping
SCLES
OF MU IS E extremely functional exercise. over.
EXERC

resistance
delivers
better
results single arm
NÉDQ GD@C
SWAP #4 re verse lunge
GREATER CORE
OUT: Body-weight squat ACTIVATION
IN: Front raise squat
WHY: When it comes to building muscle,
adding resistance will always deliver better
returns. However, you’re not restricted
to squatting with a heavy bar on your
shoulders. There are numerous exercise
variations that each offer their own unique
FORM TIP:
benefits. The most obvious benefit in
The aim is to maintain a perfect
this swap is the addition of two dumb- upright posture throughout the lunge
bells, which will increase the intensity of and avoid bending to the side.
the exercise to build more muscle and
burn more calories. Adding a front raise
also activates your front delts and arms,
increasing the number of muscles used
in this exercise. The movement of the
weight away from your centre of gravity
also requires additional trunk stabilisation,
delivering a solid workout to your core.

DO THIS: Stand upright with your

HGGVRQUKVKQPGFUJQWNFGTYKFVJCRCTV
holding a dumbbell in each hand.
Hinge at the hips to drop your glutes
back and down to lower yourself into a
FGGRUSWCV#U[QWFGUEGPFTCKUGDQVJ
dumbbells up to shoulder level. As you
extend your hips and knees to return to
VJGUVCTVKPIRQUKVKQPUNQYN[NQYGTVJG
dumbbells back down.

50 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

P lié srqauiaset
SWAP #6
OUT: Standing calf raises
calf PORAT
ING
IN: Plié squat calf raise
INCOR WHY: The standing calf raise
L E M USCLE
MULTIP S
is essentially an isolation move-
GROUP ment. That means it only tar-
gets your calves. The plié squat
calf raise, on the other hand,
is a complex movement that
incorporates multiple muscle
groups, from your quads and
glutes, to your core and calves.
The isometric hold in the sumo
squat position will also help to
build leg strength and deliver
a serious ‘burn’ for the quads,
glutes and core as you work to
keep your entire body stable.
SWAP #7
OUT: Plank
IN: Reverse planks
WHY: Not to be confused with the
reverse bridge, which is performed with
both hands and both feet flat on the
floor, the reverse plank is a suitable
alternative to the standard version. So
much of our daily lives and our work-
outs are anterior chain dominant. It’s
therefore highly beneficial to strengthen
the posterior chain – the lower back,
re verse plank obliques, glutes, and hamstrings – with
exercises such as the reverse plank.
You’ll still get all the core strengthening
STRENGTHEN YOUR benefits of the standard plank, but with
POSTERIOR CHAIN greater activation of the posterior chain n
muscles.
DO THIS: Stand with your
feet positioned wide apart
with your toes pointing out to
the sides. Hold a dumbbell in
each hand. Drop down into a
UWOQUSWCVFGUEGPFKPIWPVKN
your thighs are parallel to the
ƃQQT%WTNVJGFWODDGNNUWR
halfway to keep them out of
the way of the movement.
4CKUG[QWTJGGNUQHHVJGƃQQT
and squeeze your calves.
Lower your heels and repeat
the calf raise for the required
reps before rising back up.
DO THIS: Sit on the ground
with your legs extended in
front of you and arms at your
UKFGUDGJKPF[QWTJKRU&TKXG
through your hands and heels
as you extend your hips up
toward the ceiling to move
into the reverse plank. Press
your chest out and squeeze
your glutes as you bridge up.
Keep your hips from drop-
ping and maintain a straight
line between your ankles and
shoulders. Hold this position
for the required count.
 BOOST
YOUR
BURN
GET THE ENERGY YOU NEED TO BLAST YOUR GYM SESSIONS

Our daily energy needs are predominantly met by the

calories contained in the food we eat. But when you’re
trying to lose weight, extra energy in this form can be
counterproductive to our efforts in the gym.
There are, however, other sources of energy that can actually
help you boost the burn to shed more kilos and achieve a
toned look.
52 JULY - AUGUST 2018 | www.fitnessmag.co.za
H ere are a few tricks that you can employ to boost
your energy levels so that you can train more
intensely and boost your metabolism, without
adding additional calories to your diet.
Use
stimulants
Stimulants such as caffeine,
green tea extract, bitter orange,
guarana, yerba mate, or ginseng
are natural compounds that have
the ability to boost your energy,
improve your body composition
and enhance your physical
performance. They deliver a
mental boost as well.
Stimulants can be highly
DGPGƂEKCNHQTCP[QPGYJQKU
trying to transform their body.
Not only do they boost energy
levels by stimulating the central
nervous system, BUT THEY ALSO
ENHANCE YOUR METABOLISM,
OFTEN THROUGH THE
PROCESS OF THERMOGENESIS
– AN INCREASE IN BODY
TEMPERATURE. This ensures you
burn more calories throughout
the day, even between workouts.
These ingredients and the
various products that contain
them, such as fat burners, also
OCMG[QWTDQF[OQTGGHƂEKGPVCV
tapping into its most abundant
energy source when you train –
stored body fat.
You can take certain stimulants
in its pure, natural form, such as
coffee beans, or use products
that contain them, such as
pre-workout supplements or a
thermogenic fat burner. Consider
the calorie content of energy
drinks if you choose to use these
products for a stimulant boost as
VJG[ECPUKIPKƂECPVN[CFFVQ[QWT
daily intake.
Eat
nutrient-dense
foods
Certain foods pack a bigger
nutritional punch than others,
calorie for calorie. Nutrient
density is a measure of the ratio
of nutrient content in relation
to the total energy content.
This means that nutrient-dense
foods are rich in nutrients such as
vitamins, minerals, phytonutrients
and essential fatty acids, in
relation to the number of calories
the food contains. THIS MEANS
YOU CAN EAT LESS FOOD AND
STILL GET ALL THE NUTRITION
YOUR BODY NEEDS.
These nutrients play important
roles in energy metabolism
and therefore help to boost
energy levels. They also keep
you healthy. Raw natural foods
in their unaltered state generally
have the highest nutrient density.
Many raw foodists are able to
live active lifestyles on just 1,000
calories a day, for example.
Sleep more
Getting more sleep is another
DGPGƂEKCNYC[VQDQQUV[QWT
energy levels. Sleeping at least
seven to eight hours a night
and taking power naps during
the day whenever you can, or
right before your daily workout
will LEAVE YOU FEELING
ENERGISED AND READY TO
TRAIN AT YOUR HIGHEST
INTENSITY. Studies also show
that a nap as short as 15 minutes
can recharge you and increase
physical performance.
Stay
hydrated
Proper hydration
is a key element in
energy production,
which is something
many of us overlook.
WATER IS CRITICAL
Carb cycle TO THE BALANCE
Carb cycling is an intelligent OF OUR SYSTEM
and structured way to manipulate AND IS NEEDED
your daily carb intake to improve FOR THE OPTIMAL
your body’s sensitivity to insulin, FUNCTIONING OF
VITAL ORGANS
YJKNG CNUQ DGPGƂVKPI RGTKQFKECNN[
from increased intakes of the SUCH AS THE
body’s most readily available BRAIN, HEART,
energy source, namely glycogen. LUNGS, KIDNEYS
By following this approach AND MUSCLES.
you can effectively tone and Water is also the
condition your body by adding medium in which
more muscle and reducing various internal
stored fat, while simultaneously reactions that
reducing your body’s propensity produce energy take
to store excess carbs as body fat. place, which we need
THE IMPACT THAT THIS to perform at our
DIETARY TECHNIQUE HAS ON peak. Therefore, if
POWERFUL HORMONES SUCH there is a shortage
AS INSULIN AND GLUCAGON of water then these
ALSO IMPROVES YOUR BODY’S reactions can’t
ABILITY TO TAP INTO YOUR happen. That’s why
STORED FAT AND METABOLISE one of the most
IT DURING EXERCISE, AND common reasons for
THROUGHOUT THE DAY. low energy levels is
Carb cycling entails consuming not drinking enough
a high-carb diet on certain days
of the week, which would be
OQUV DGPGƂEKCN QP [QWT OQUV
physically demanding training Meditate
days, such as leg or HIIT sessions. MENTAL FATIGUE
Low to moderate carb intakes CAN OFTEN
should be implemented on the MANIFEST AS
other, less physically demanding PHYSICAL FATIGUE.
days. If you plan the high-carb That’s why some quiet
days around your training you’ll time or meditation
have the energy you need to can help to boost
train at a high intensity, which energy levels, as it
will ensure you’re able to burn leaves you feeling
the greatest number of calories invigorated and
at every session. This dietary refreshed, ready to
approach also keeps your insulin give your training
response sharp, which limits session your all.
fat storage and makes your
OGVCDQNKUOOQTGGHƂEKGPV
A study found that women
who performed heavy
weight training burnt an
average of
100 MORE
CALORIES
DURING THE
24 HOURS AFTER
THEIR TRAINING
session ended, compared
to those who didn’t.

* Published in The Journal

of Strength and Conditioning
Research
 Time to hit the gym, stack the bar and thaw
out those winter chills with this serious
upper legs and glutes workout!

TRAIN
LIKE
A PRO
UPPER LEGS AND GLUTES
PERFORMED BY Mimi Macias, IFBB Pro SHOT BY Michael Neveux www.michaelneveuxphotography.com
 THE WORKOUT
By targeting your biggest
muscles – your upper legs
and glutes – you’ll increase
your lean body mass, which
increases the number of
calories you burn during the
day. You’ll also shape and
tone some noteworthy bikini
legs for summer!
Giant set exercise 1
THE SETUP Position the bar on the back of your
shoulders and grasp it on either side. Place your
feet shoulder-width apart in front of the bar.
Disengage the bar by rotating it backward.
THE MOVE Squat down by bending your
knees while dropping your hips down. Descend
until your thighs are just past parallel to the
yœœÀ°
ÝÌi˜`ޜÕÀŽ˜iiÃ>˜`…ˆ«Ã̜ÀiÌÕÀ˜̜
the starting position. Perform 5 reps.
56 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B
EXERCISE SETS REPS
Smith machine squat giant set 4 15 (5 per exercise)
Dumbbell stiff-legged deadlift 3 15
Smith machine donkey kicks 4 12 per leg
Smith machine split squat 3 15 per leg
I missmimi1984
Cable hip hinge 4 12
Cable kickbacks 3 15 per leg
Standing leg curl 3 15 per leg
MOVE #1
SMITH MACHINE SQUAT GIANT SET
Quads
form tip: Position your
feet further out in front of you
to ensure you’re able to drop
down into the 90-degree bent
knee position.
form tip: Keep your back
straight and your knees pointed in
the same direction as your feet.
2 3
Giant set exercise 2 Giant set exercise 3
THE SETUP Without racking the bar and taking THE SETUP *>ViޜÕÀviï˜>܈`iÃÌ>˜Vi]
>˜iÝÌi˜`i`ÀiÃÌ]ˆ““i`ˆ>ÌiÞ«œÃˆÌˆœ˜ޜÕÀviiÌ with your toes pointing outwards. THE MOVE
close together. THE MOVE Perform another Squat downwards until your thighs are at
xõÕ>ÌȘ̅i˜>ÀÀœÜÃÌ>˜Vi]`Àœ««ˆ˜}`œÜ˜ i>ÃÌ«>À>i̜̅iyœœÀ°œœÜiÀˆvޜÕV>˜°
until your legs form at least a 90-degree angle. Perform 5 reps to complete the set.
 Hamstrings
MOVE #2

DUMBBELL
STIFF-LEGGED
DEADLIFT
THE SETUP
Stand upright with your
legs positioned hip-
܈`̅>«>ÀÌ]…œ`ˆ˜}>
dumbbell in either hand
by your sides.

THE MOVE
Lower the weights down f
form tiip
Main
aintain a slight
̜̅iyœœÀLÞLi˜`ˆ˜}
bend in your
at your waist. Keep knees when
your head and neck in performing this
alignment as you lower movement. Your
the dumbbells as low as legs should
you can. Contract your remain ‘stiff’
glutes forcefully to return during the
to the starting position movement, but
should not be
and repeat. locked out.

MOVE #3

SMITH
MACHINE
DONKEY
KICKS
THE SETUP
˜iiœ˜̅iyœœÀ
in front of a Smith
machine. Drop down
onto your forearms.
Keep one knee on the
yœœÀ>˜`«œÃˆÌˆœ˜̅i
foot of the other leg
under the bar. Rotate
the bar with your foot to
disengage it.
Glutes

THE MOVE
Push the bar up by
iÝÌi˜`ˆ˜}ޜÕÀi}
back and up. Repeat
the movement for the
required reps.

XXXmUOFTTNBHDP[B 57
 MOVE #4

SMITHH
MACHINE
SPLIT
SQUAT
THE SETUP
Position the bar on the
back of your shoulders.
Move one foot forward
and place the forefoot of
the other leg behind you.

THE MOVE
Disengage the bar and

Quads
lower your body by
yi݈˜}ޜÕÀŽ˜iià >˜`
hips. Drop down until
the knee of the rear leg
is almost in contact with
̅iyœœÀ° ÝÌi˜` ޜÕÀ …ˆ«Ã
and knees to return to
the upright position and
repeat for the required
reps before switching legs.
Glutes and hammies

MOVE #5

CABLE HIP
HINGE
THE SETUP
Attach a wide bar handle to a low
cable pulley machine. Stand facing
the machine while holding the bar
attachment with both hands. Step
back until there is tension on the
cable. Position your feet shoulder-
width apart.

form tip Avoid pulling THE MOVE

the cable upward through Hinge at the hips to slowly lower
the arms and shoulders. your torso under control towards the
«ÕiÞ] Žii«ˆ˜} ޜÕÀ Ž˜iià ψ}…̏Þ
bent and your arms straight as you
do so. Forcefully drive your hips
vœÀÜ>À` >˜` iÝÌi˜` ޜÕÀ ̜ÀÜ Õ« ̜
return to the standing position.

continues page 60 >>

58 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

1. PUSH WITH YOUR HEELS
When training glutes, focus on pushing with your heels; it will
GPICIGVJGINWVGCPFJCOUVTKPIOWUENGUUKIPKƂECPVN[ which
OCZKOKUGUVJGGHHGEVKXGPGUUQHVJGGZGTEKUG;QWoNNCNYC[UƂPF
OGVGNNKPIO[ENKGPVUpVKRVQGUQHHVJGƃQQTJGGNUQPN[q
2. STRETCH
TO UNLOCK
THE FULL
POTENTIAL OF
YOUR GLUTES
A tight fascia, short and
stiff muscles, and immobile
joints can limit your muscle
growth. But by including
stretching and mobility work
into your routine, you’ll
elongate your muscles,
improve joint function, and
you’ll realign your fascia to
ensure it slides smoothly
and more effectively for a
better range of motion. It
sounds counter-intuitive, but
you have to loosen up the
muscle in order to increase
the tension it can generate.
And increasing the tension
will cause an increase in your
strength, which enables you
to lift heavier weights to add
more muscle.
3. DON’T STICK
TO THE SAME
ROUTINE – MIX
THINGS UP
Performing a variety of
glute exercises helps target
different aspects of the
glutes. For example, mixing
up the reps and sets, adding
in some band work, pause
reps, or constant tension
imposes different stimuli on
the muscle. Working across
different movement planes
also targets different glute
muscles. I’m also a big fan of
applying plyometric exercises
when training glutes, because
it helps tone and tighten
these muscles. Treat your
glutes like any other muscle,
and don’t neglect your diet.
On the days I train glutes I
take one scoop of glutamine
before training and drink
whey protein with some
carbohydrates afterwards.
I usually drink amino acids
during training.
MIMI MACIAS'
5 TIPS TO
A BETTER
4. WARM UP TO
ACTIVATE THE
GLUTES
BOOTY
I always start my glute
session warm-up with a
high-rep, light or no-weight
exercise before the planned
workout. For example, I
would perform different
activation exercises such as
jump squats, glute bridges,
or kickbacks 25 times each
with little to no rest in
between. Hip thrusts are my
ultimate favourite to get the
INWVGUƂTKPI
5. SHAPE THAT
BOOTY
Everyone has a different
body type, which means
that shape is what ultimately
makes a beautiful buttock. I
TGCNKUGVJCVVJGƂTUVVJKPIOQUV
women want to focus on is
building their butt, but having
big glutes won’t necessarily
mean they’re ‘nice glutes’,
as this depends on your
proportions and overall shape.
This has led to scenarios where
we often see someone with
large glutes, but they lack
VJGUJCRGPGGFGFVQFGƂPG
this prominent muscle group.
My advice is to identify the
areas where improvement is
needed. For instance, some
women may need to develop
the gluteus maximus, while
others may need to focus more
on the medius or minimus to
craft the ideal shape. Once
your buttocks start to grow you
may also consider performing
exercises that will round or lift
your glutes, which happens
when you strengthen them.
And don’t be afraid to do
cardio – you won’t ‘burn’ your
glutes if you select the right
style of training. I suggest
walking on the treadmill at
an incline of 15 and speed
of 3.4. Otherwise, work the
Stairmaster to get that divine
FGƂPKVKQP
 Glutes
MOVE #6

CABLE
KICKBACKS
THE SETUP
Attach an ankle cuff to a low pulley and
strap it to one ankle.

THE MOVE
Stabilise your body by contracting your
core and engaging the glute of your
t bili i lleg as you ki
stabilising kickk your other
th
i} ÃÌÀ>ˆ}…Ì L>VŽ LÞ iÝÌi˜`ˆ˜} ޜÕÀ …ˆ«°
Return the cuff to the starting position
slowly and under control.

form tip
Place the
supporting leg
on the platform
to align your
knees with
the lever arm
fulcrum.

A study found
that women
who lifted
MOVE #7 heavy weights
(85% of max)
STANDING for 8 reps
LEG CURL burnt nearly
TWICE
THE SETUP
>Vˆ˜} ̅i i} iÝÌi˜Ãˆœ˜ AS MANY
“>V…ˆ˜i] ÃÌ>˜` ̜ œ˜i È`i CALORIES
of the padded roller. Place in the two
the calf of one leg against
hours following
the lever roller. Hinge at
the hips to bend over the
their workout
Hammies

Ãi>Ì] «>Vˆ˜} ޜÕÀ …>˜`à than those who

on the back rest to support performed
your torso with your arms. 15 reps with a
lighter weight
THE MOVE of 45% of
iÝ ÞœÕÀ Ž˜ii ̜ «Õ their max.
the lever up to the back * Published in the
œv ̅i ̅ˆ}…° ÝÌi˜` ̅i journal Medicine &
knee to return the lever Science in Sports &
under control back to the Exercise
starting position. Repeat
for the required reps
before continuing with the
opposite leg.

60 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

 wthe USN Face of Fitness!
Talitha
what’s in her
supplement stash...
PRODUCT REVIEW
BY TALITHA JACOBS, 2017 USN Face of Fitness
B4-Burn Sherbet in new
Cream Soda Fizz Pop flavour!
+H[QWoTGNQQMKPIHQTCMKEMQHGPGTI[VQ
TCORWR[QWTYQTMQWV$$WTP5JGTDGV
KUVJGYC[VQIQ$$WTP5JGTDGVKUC
UWICTHTGGHCVDWTPKPIRTGYQTMQWVKP
VJGHQTOQHVCUV[UJGTDGVCPF+COUQ
GZEKVGFCDQWVVJGFGNKEKQWUPGY%TGCO
5QFC (K\\ 2QR ƃCXQWT
9JCV OCMGU KV YQTM!
EnXtra™: enhances energy levels,
without the crash.
FitNox™: boosts nitric oxide production,
increasing stamina and endurance.
l-Glutamine: aids recovery and lean
muscle maintenance.
l-Carnitine: turns fat into fuel.
Astragin™: enhances the absorption
and effect of other ingredients.
I keep a few B4-Burn Sherbet sachets
in my handbag or gym bag so that I am
always ready for the best gym session.
B4-Burn Sherbet is designed to be eaten
as is, or if you’d prefer – you can mix the
full sachet with 150-200 ml of water and
consume
30 minutes
before your
workout.
This is one
supplement
I cannot go
without!
JACOBS
BlueLab™ 100% Whey Protein
Champion Buttermilk Toffee flavour New guilt-free Trust Bars w ow!
USN has just launched an exciting new
#NYC[UQPVJGIQ!750
ƃCXQWTQH$NWG.CDv9JG[2TQVGKP
JCUIQV[QWEQXGTGF
9JGTGEWVVKPIGFIGKPVGTPCVKQPCNDTCPF
750OGGVUCPQTKIKPCN5QWVJ#HTKECP 750KUNCWPEJKPIPGY6TWUV$CTU#NN
HCXQWTKVGs%JCORKQP$WVVGTOKNM6QHHGGCPF ƂXGDCTUEQPVCKPCVNGCUVITCOUQH
YJCVoUOQTGKVVCUVGUCOC\KPI RTQVGKPCPFCTGJKIJKPƂDTGVQMGGR
$NWG.CDv9JG[2TQVGKP3WCNKV[ [QWMGGR[QWHWNNHQTNQPIGTYJKNG
Each serving of BlueLab™ 100% Whey Protein OCKPVCKPKPINGCPOWUENG
contains 24 g* of premium quality, imported So many protein bars out there are loaded
whey protein which is rapidly absorbed to with carbs, sugar and contain very little
enhance lean muscle development and protein. The new range of Trust bars contain
recovery. BlueLab™ 100% Whey contains only no more than 8 grams of sugar in each bar,
528 kJ*, 2.1 g* of carbs and 1.6 g* of sugar; making them the perfect guilt-free treat.
helping me stay in shape throughout the year Keep an eye out for the new Trust Bar
without the extra calories. ƃCXQWTU
An amazing branched chain amino acid
content of 5.8 g* per serving enhances muscle
development, endurance and recovery.
Tolerase™ L, a digestive enzyme, has been
added to enhance absorption and makes it
suitable for individuals with lactose intolerance
or sensitivity.
I trust
BlueLab™ 100% %
Whey as my go-
to post-workout
shake or snack
replacement
because it is
exactly what is
says it is – pure
100% high
quality protein
with no added
sugar or carbs.
*based on Buttermilk
6QHHGGƃCXQWT
 EMS technology is revolutionising
VJGJGCNVJCPFƂVPGUUKPFWUVT[DWV
KVoUPQVLWUVƂVPGUURTQHGUUKQPCNU
YJQCTGNGXGTCIKPIKVURQVGPVKCN
'PVTGRTGPGWTUNKMG8GGPCUJ2CTDJQQ
JCXGCNUQKFGPVKƂGFVJGKPJGTGPV
QRRQTVWPKVKGUVJCVGZKUVKPVJG'/5
UVWFKQ DWUKPGUU OQFGN
EMS SPARKS THE
ENTREPRENEURIAL SPIRIT
“T
he training methodology
using the EMS technology
in conjunction with our
personal trainers produce great results,
the studio doesn’t require a large
space, sessions are affordable and the
business model is not complicated at
all.”
As an entrepreneur for over 16 years,
predominantly as a franchisee in the food
industry, Veenash was looking to apply his
considerable experience in a new venture.
“The aspiration has always been to create
a concept which could ultimately be
vÀ>˜V…ˆÃi` >˜` ܅i˜  wÀÃÌ iÝ«iÀˆi˜Vi`
training using EMS technology, I knew that
there could be an opportunity.”
6ii˜>Å wÀÃÌ ÌÀˆ>i`
- >Ì > ÃÌÕ`ˆœ assist clients who are injury prone and who
that belonged to his friend, Rahul
Ranchod, who is now his business partner.
“One session was all it took to convince
me that this technology works, especially
for someone like me who has a busy
lifestyle and doesn’t have time to train
every day.”
/…i «>À̘iÀà wÀÃÌ >՘V…i` ˆ˜ ̅i
Bedford Wellness Centre over three years
ago. “We used this venture as a testbed
̜ Àiw˜i œÕÀ LÕȘiÃà “œ`i° 7ˆÌ… ̅ˆÃ
experience, and after investigating other
EMS franchise options, we decided to
launch under our own ActivX brand.”
The bespoke model they developed,
which takes an owner-manager partnership
approach to franchising, is simple and
«ÀœwÌ>Li° º7i iÃÌ>LˆÃ…i` ÃÞÃÌi“à ̜
deliver a turn-key solution for our partners,
which streamlines their operations. We
believe in empowering individuals in the
ActivX family. We understand that our
trainers are vital to the success of the
business and therefore we provide an
œ««œÀÌ՘ˆÌÞ vœÀ ̅i“ ̜ Å>Ài ˆ˜ «ÀœwÌà œv
the business. Ideally, we would like all our
studios to have managing owners who
62 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B
…>Ûi > «>ÃȜ˜ vœÀ ̅i …i>Ì… >˜` w̘iÃ
ˆ˜`ÕÃÌÀÞ°/…ˆÃܜՏ``iw˜ˆÌiÞ}Ո`i̅ tive and eventually decided
business in the right direction and reap
better results in the long term.” explai
Veenash.
The ActivX model also leverages a
captive market, as both studios in the
Bedford Centre and Randburg are loca
within wellness and medical centres, as
will all future studios. “We offer a holistic
approach to training that includes strength
and toning exercises and cardio. It also
gives our trainers the freedom to enhance
training using other accessories. However,
our focus lies in recovery and maintenance
training. We work closely with
chiropractors, physios and biokineticists to
VJGHTGGFQOVQ
need exercise to get them back on track
and strengthen muscles to reduce their
future risk of injury.”
“Working with health professionals
}ˆÛià œÕÀ Vˆi˜Ìà Vœ˜w`i˜Vi >˜` >ÃÈÃÌà ˆ˜
building our customer base,” says Wesley
Ramsammy, who co-owns the Ferndale
studio with his partner, Deshni Naidoo.
“The quicker you reach critical mass with
client billings, the sooner the business
܈ ÌÕÀ˜ ̜ «ÀœwÌ>LˆˆÌÞ Ì…>˜ŽÃ ̜ ̅i
EMS-centric business model, continues
Veenash. To achieve this model, ActivX
also offers owner-partners marketing and
PR support, driven primarily via social
media. º-ÕVViÃà ˆÃ ÀiyiV̈Ûi œv ̅i ivvœÀÌ
you put in to build a client base, which is
why we’re so involved in this area of the
business. We also believe that our trainers
are the heroes of the business, so they
need to be of the highest calibre in terms
of experience and expertise, but they
must also feel empowered to deliver a
results-driven service. This creates value
for everyone involved.”
And this business philosophy is what
resonated with Wesley and Deshni.
rUGUUKQPTGEQXGT[DWPFNGUr9CNMKPUGUUKQPUCNUQYGNEQOG Visit www.activx.co.za for more info.
e’ve both always been
’d give up our corporate
reers to pursue our
assion,” says Deshni. After
ialling EMS the couple knew
t was a form of training
hey could both endorse,
effective. “We believe in
“Our studios the ActivX concept and feel it will grow,
QHHGTCJQNKUVKE which is why we invested in the business.
CRRTQCEJ Importantly it gave us the opportunity to
to training grow something organically, as we’re the
that includes
strength and y>}ň« vÀ>˜V…ˆÃi° 7i½Ài ˆ˜ÛœÛi` ˆ˜ iÛiÀÞ
VQPKPIGZGTEKU- aspect of the day-to-day business, which
GUCPFECTFKQ is very rewarding. We’re already looking
It also gives to take on new trainers and have plans
our trainers
to secure an additional location,” states
enhance train- Wesley. “Our aim is to open up ActivX
ing using other studios nationally so that as many people
CEEGUUQTKGUq >à «œÃÈLi V>˜ Li˜iwÌ vÀœ“ ̅ˆÃ vœÀ“ œv
training. We believe in making a difference
in people’s lives and our holistic approach
to exercise does exactly that. Through
partnerships with like-minded individuals
we aim to make a difference one EMS
session at a time,” concludes Veenash.
Interested parties can contact Veenash on
info@activx.co.za.
For more info on the miha
bodytec EMS training system,
e-mail info@miha-bodytec.co.za or
visit www.miha-bodytec.com
ActivX offers a variety of training options:rQTOQPVJEQPVTCEVU
DIV
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Impulse Workout CC
Phone: +27 21 4243760
southafrica@miha-bodytec.com

www.miha- bodytec.com
PHOTOS BY James Patrick www.jamespatrickphotography.com | WRITTEN AND PERFORMED BY Kayln Martin-Vegue

STRAPPED
FOR TIME?
This combined glutes, legs,
and abs workout is quick
and effective, and targets
the most problematic
areas for women; legs,
bums and tummies.
 BO
ODYWEIGHT GLUTES & LEGS CIRCUIT
How to:
Perform each exercise
for the listed sets Lateral band walk-out
and/or reps, then DO THIS: 3 sets x 5 steps to the
proceed to the next right, then 5 steps to the left
exercise without
taking a rest in HOW TO: Start by placing a looped
between. band above your knees. Lower your hips
՘̈ ̅iÞ½Ài «>À>i ̜ ̅i yœœÀ° -Ì>Þ ˆ˜
this semi-squat stance as you step to the
Complete two
right leading with your right foot. Take
rounds of all the
wÛi ÃÌi«Ã ̜ ̅i Àˆ}…Ì] ̅i˜ Ì>Ži x ÃÌi«Ã
exercises performed to the left. That’s one set.
in sequence.
1
,iÃÌœ˜ÞLÀˆiyÞ
between the two
rounds.
Reverse lunge with twist
DO THIS: 30 reps

HOW TO: From the standing position

with your feet hip-width apart and holding
a band to your front, take a large step
backwards with your right leg. Plant your
foot on the ground and, with control,
lower your body until both legs are bent
at right angles. Tighten your core while
twisting your torso to the left in a slow and
controlled movement. Bring your torso back
to the centre while remaining in the lunge
position. Bring your feet back together, then
step back on your left leg and twist to the
right. This completes one rep.

Sumo squat with drag

DO THIS: 30 reps

HOW TO: Start with your feet placed

wider than shoulder-width apart.
Externally rotate your feet so that they
point slightly outward. Push back and
down with your hips, keeping your
upper body straight and core engaged
throughout the squat. Push through
your heels as you extend your knees
to straighten your legs. As you rise up,
drag your right foot toward the left
foot, then step the right foot back into
the wide squat position. Alternate sides
to complete one rep.

3
Superman
DO THIS: 30 reps

HOW TO: ˆiv>Vi`œÜ˜œ˜̅iyœœÀ

with your arms extended. Simultaneously
raise your arms, legs and chest off the
yœœÀ>˜`…œ`vœÀ>ÌܜVœÕ˜Ì°-œÜÞ
lower your arms, legs, and chest back
down to the starting position. Repeat for
4 the required reps.
 Complete two rounds of the following ab and core exercises in sequence.

One down, two up

DO THIS FOR: 1 minute

HOW TO: Start by lying on your back.

Raise both legs up into the air, until they
form a 90-degree angle with your torso.
Lower your right leg while keeping
the left leg straight and pointed up
towards the ceiling. Bring your right leg
back up to the starting position, then
engage your core to lift both legs and
ޜÕÀ …ˆ«Ã œvv ̅i yœœÀ° Alternate legs
in subsequent reps until your reach 1
minute.
1

Starfish crunch
DO THIS FOR: 30 seconds

HOW TO: Lie on your back with your

legs and arms extended out at 45-degree
>˜}ià ̜ VÀi>Ìi > ÃÌ>ÀwÅ Å>«i° ˜}>}i
your core to bring your upper body
towards your feet. Reach up and over
with your right arm and twist your torso to
meet your left leg. Slowly lower your torso
to the starting position and then perform
the lift and reach with your left arm and
twist to meet the right leg. Continue this
movement in an alternating fashion for 30

Plank hip lowers

DO THIS FOR: 1 minute

HOW TO: Start in the extended

plank position. While maintaining
tension in your core, lower your
right hip to touch or almost touch
̅iyœœÀ°,œÌ>ÌiL>VŽˆ˜Ìœ̅i«>˜Ž
position, then lower your left hip
down. Continue to alternate in this
fashion until your time is up.

Tuck planks
DO THIS FOR: 1 minute

HOW TO: Start in the extended plank

position. Achieve and maintain balance
by engaging your core as you lift your
Àˆ}…Ì…>˜`>˜`Àˆ}…ÌvœœÌœvv̅iyœœÀ°˜
a controlled movement, draw your right
elbow down to meet your right knee.
Return to the starting plank position, then
bring your left elbow to your leg knee.

66 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

MASTER YOUR
MOTIVATION...
Motivation is like a muscle, it
needs some flexing too!

Gam ify your

Rewfaorrdce:
to ro uatgianmeeof:your
fresh reii“ni˜Ìˆ˜}…i>Ì…Þ>˜…`> À`] Making
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sta a new 30-day challaenndgedooinr ag u e n
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elf subseq
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but whe st e n t ti ng your or
Starting ramme, r so on a c
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out prog month o for doing ese ively fa st
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new work rt of a new year, re u’ll rein fo rc e th progress st y o u r fr
st a – the se a
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so at the birthday competi m or virtu r to
ally,
on your rks – can n s in your m th e g y
week, or l la n d m a acti o
o d related either in l m o ti v a to
m p o ra
otivator
to non-fo workout powerfu
known a
s te choose can be a
u gh of a m ing. , li ke a new > y perf o rm .
ë>]œÀ
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often b e
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This is ed by
e c t” , a term coin e n n sy lvania.
eff y of P
Universit
from the
 Mariska du Plessis
Fitness blogger and go-to-gal for what’s
happening in the industry.

I
f you’re a coach, trainer,
athlete or competitor in
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There are millions of health and

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next Emily Skye or Kayla Itsines.
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It’s also safe to say that not

all of the information shared
on social media is accurate.
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30-second
Transformation
Delivering a refreshing dose of
reality amidst social media’s
rampant ‘fakeness’

VIRTUAL
REALITY
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illness.
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self-esteem and battle with
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an ‘inspirational’ quote.$WV
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often does more damage than
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illness.
Some ‘influencers’ are even going to the extreme of
photoshopping and altering their content to get more
exposure, likes, comments and followers.
TURNING
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inspite of this. With the rise in
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like Emily Skye and Kayla Itsines
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women who are demanding
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was started on Instagram. It is a
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women are sharing their
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body fat. When that image is
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And while there’s no problem
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problems arise when this exaggerating one) is only going to
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poorly affect your mindset.
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media starts to break down
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The message that is
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how many ‘likes’ we get from
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My
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standing position vs a posed booty
pop position
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the way she is.
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next Emily Skye or Kayla Itsines
– D[GODTCEKPIYJQ[QW CTG
CPFUJQYKPIQVJGTYQOGP
how to do the same.
Want to know my secret between n
image 1 and 2? I can promise you it
takes no diet or workout regime- it
is simply how I have positioned my
body and where my tights are sitting
on my hips.
XXXmUOFTTNBHDP[B 69
boost
your
WINTER The
motivation
to train in
WORKOUT winter can be
fleeting, even
for the most
dedicated gym
girl.
There’s nothing wrong
with a duvet day or
two, but the problem is
that motivation is like
a muscle.
If you don’t flex it often enough, it weakens.
That’s right. Motivation can be strengthened and
developed, but you need to have a plan in place
to get that initial impetus for action when your
willpower rebels against you.
Change
your
mindset
The source of our
motivation and
actions are, first
and foremost, our
thoughts. So, when we
change our thoughts by
making the conscious decision
to clean up our mind and our
thought processes, we will
transform our actions.
Studies in psychology have
found a direct link between a
person’s emotions and their
levels of motivation. People
who try to accomplish tasks
with a negative mindset are
far more likely to quit before
accomplishing their goal than
those who started out with
positive thoughts.
For this reason it is best
to think about the positive
aspects of your impending
workout rather than any
negatives. As an example, if
you’re heading out for a long
run or ride consider how good
it will feel to get outdoors,
with the wind and the warmth
of the sun on your face, rather
VJCPJQYFKHƂEWNVKVYKNNDG
Inspire
action
Visualisation is a
powerful tool that can
help get you into the right
frame of mind and align
your thoughts. A mood
board, for example, will help
you visualise what you’ll
look and feel like once you
have reached your goal,
which will motivate you to
get to work. A motivational
mood board can include
images of athletes or
models who inspire you to
reach your goals. Watching
motivational or inspirational
videos online can also help
to get you going when
motivation levels are low.
Just keep in mind that
while some people are more
receptive to visual cues,
others may respond better
to auditory, kinaesthetic or
sensory stimuli. If you’re
an auditory person, then
listen to music or podcasts
that inspire you when the
going gets tough. If you’re
a kinaesthetic person, select
exercises that you enjoy
simply for the sake of the
movement you experience.
If you’re a sensory person,
then go for a massage when
you’re not feeling 100%.
Make it
entertaining
And those auditory tips
apply to everyone, because
who isn’t motivated by the
perfect workout playlist?
Compiling a range of playlists
to meet different moods and
preferences with some of your
HCXQWTKVG UQPIU YKNN FGƂPKVGN[
get you up and going.
Be
This works because the
prepared
One of the biggest reasons
intense pleasure experienced why people fail at their plan
when listening to music is because they don’t prepare
releases dopamine, a properly.
neurotransmitter that plays a
role in underlying pleasurable
For instance, if you fail to
prepare your food for the
reactions, in the mesolimbic week, you’ll need to apply a
reward system. The euphoric lot more willpower and self-
‘highs’ from music are neuro-
chemically reinforced by the
control trying to avoid fast
foods.
brain so people keep going
back to it. The same goes for
workouts. Planning your
To put this effect into workouts and packing your
context, a research team from gym clothes ahead of time
Brunel University in London
conducted a study on the
VCMGUVJGOQUVFKHƂEWNVRCTV
of working out, out of the
effectiveness of listening to equation – the physical act
music while working out. of getting to the gym. Once
They found that people were
able to endure their exercise
you’re there, the rest is easy.
If you set out your clothes
routines for 15% longer the night before for the next
when listening to upbeat, morning’s session, or pack
fast-paced music. “Music is a gym bag to go straight to
an effective psychological gym after work (instead of
stimulant that can change IQKPIJQOGƂTUV[QWoNNDG
the way we perceive the gym less likely to skip out on your
environment and bring about session.
UKIPKƂECPV KORTQXGOGPVU KP
both exercise performance
Planning and preparation
and how we feel,”commented takes the think-work out of the
lead researcher Dr Costas equation, so do yourself and
Karageorghis. your motivation a favour and
get into a routine of planning
and preparing to succeed.
continued >>
YOU’RE ONLY ONE
WORKOUT AWAY
FROM A GOOD MOOD.
During exercise, your brain releases endorphins,
adrenaline, serotonin and dopamine - everything
needed to boost your mood!
XXXmUOFTTNBHDP[B 71

Remember
your ‘why’
Finding your ‘why’ – your
intrinsic motivator – will
ECTT[[QWVJTQWIJFKHƂEWNV
days or through those
times when your motivation
levels are at their lowest.
When determining your
‘why’, ask yourself, “what
drives me? What is my
greatest desire?” Purpose
gives us energy, focus and
perseverance during our most
trying times. Remind yourself
why you started your journey,
because this will motivate you
to get to your goal.
Change
it up!
A new challenge is a great
way to revive waning
motivation levels to keep your
training interesting. Sign up
for a group class if you really
feel like you’re going to skip
your workout, or switch up
your training with a few fun
outdoor activities on days
when you don’t feel like going
to the gym. That way, you get
to work out and experience
something new and different,
which are great ways to revive
your motivation.
Don’t
Track your believe
progress mistakenly
Start tracking your
workouts. (We can never that before
overstate this!) Not only does you do
this practice hold yourself
accountable, but monitoring something
[QWTƂVPGUUCPFUVTGPIVJ
improvements delivers hard
you must
first feel
facts about the effectiveness
of your training and, motivated
importantly, your progress. By to do it.
tracking how quickly and by
how much you’re improving,
you’ll soon realise that the
effort you put is rewarded with
results. This will inspire you to
keep working towards your
goals, even on the darkest
and coldest of mornings or
evenings.
what gets
measured, gets
achieved.
Just do
something
And if all else fails, just
do something. When we
give in to the impulse to
skip a workout, most of
us will notch this up to a
lack of motivation, which
results in inaction. However,
this association between
motivation and action
is wrong. Most people
mistakenly believe that
motivation must precede
action - that before you do
UQOGVJKPI[QWOWUVƂTUV
feel motivated to do it.

The fact of the matter is
that in most cases action
precedes motivation. This
happens because taking
action, be it putting on your
shoes or getting in the car
to drive to gym, initiates
motivation, which then gathers
momentum and it then
becomes increasingly easier to
continue what you’ve started.
Best-selling self-help author
and blogger Mark Manson
advocates an approach to
overcoming procrastination
he calls the ‘Do Something’
take action!
principle. In a blog post small, simple action, there’s a
on his site markmanson. momentum that builds inside
net he explains that the Do you, making the rest easier.”
Something principle takes His advice is: “if you want to
advantage of the fact that do something — anything
action is both the cause of — then you just start with the
motivation as well as the simplest component of that
effect. And once you take one task.”

72 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

FITNESSMAGSHOP.COM

żDVTNQJDCżHRG@QCƙ
Watch the action at FitAffair 2.0

On 5 May, over 250 Guest instructor Simone Jacobs was

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nutrition news

7%
THE DEGREE TO WHICH EATING A
PLANT-BASED DIET ENHANCED THE
GOOD BACTERIA LIVING IN THE
GUT OF PARTICIPANTS IN A STUDY
CONDUCTED BY SCIENTISTS AT
WAKE FOREST BAPTIST MEDICAL
CENTER. ADDITIONAL FINDINGS
SHOWED THAT EATING A MORE

Recommended MEAT-CENTRIC, WESTERN-TYPE DIET

read: ONLY IMPROVED GUT BACTERIA

BY 0.5%. THE STUDY FINDINGS Fight disease,
THE ARCHETYPE WERE PUBLISHED IN THE APRIL 25
ONLINE EDITION OF THE JOURNAL li l
live longer ith
with
DIET: RECLAIM FRONTIERS IN NUTRITION.
a polyphenol
YOUR SELF-
WORTH AND
-rich diet
POWERFUL PLANT-BASED
CHANGE THE

diet trend
COMPOUNDS CALLED
SHAPE OF YOUR POLYPHENOLS - FOUND
BODY IN SUPERFOODS SUCH AS
By Dana James, foreword GREEN TEA AND IN THE
MEDITERRANEAN DIET - MAY
by Dr Mark Hyman
In working with thousands of PROTECT AGAINST HEART
women who wanted to lose DISEASES, DIABETES, CANCERS
weight and change the shape AND HELP PROLONG LIFE,
of their bodies, leading nutri- ACCORDING TO EXTENSIVE
tionist and functional medi- RESEARCH. Polyphenols are found
cine practitioner Dana James in green tea, fruits, vegetables,
observed a striking trend: no seeds, nuts, herbs, olive oil,
matter how diligent they were
omega 3 fats, dark chocolate and
in sticking to their diet and
turmeric. They are also believed
exercise plans, old behav-
ioural patterns and self-doubt
LATEST DIET TREND: THE PEGAN DIET to be behind the success of
sabotaged their efforts. In The The pegan diet, while advocating a three meals a day, the Mediterranean diet, which
Archetype Diet, James helps proposed by Mark diet that is closer plus two snacks. is shown to promote longevity,
readers escape the seemingly Hyman, M.D., director to nature with i>Ì >˜` wÅV>˜ good health and weight loss.
endless psychological tug-of- However, not everyone ingests
of the Cleveland an abundance also form part of the
war that is hampering their ÃÕvwVˆi˜Ì«œÞ«…i˜œÃ̅ÀœÕ}…
Clinic Center for of natural whole diet, but only in small
ability to care for themselves their diet, which necessitates
and explains which hormones Functional Medicine, foods. This entails amounts. Adherents
is a mix of paleo i>̈˜} wÛi œÀ “œÀi are only allowed one supplementation. Health expert
cause you to store body fat
and vegan eating cups of vegetables, cheat day, along Vanessa Ascencao says in addition
on your belly, thighs and hips,
and what to eat to change plans. While one four servings of with two desserts to a balanced diet and healthy
it. Offers recipes, a 10-day advocates a great carbohydrates, three and two alcoholic lifestyle, supplementing with a
meal plan, and a step-by-step deal of meat and servings of proteins, drinks per week. The potent green tea extract such as
psychological intervention. the other excludes two servings of diet excludes dairy, polyphenol-rich Origine 8 may
www.amazon.com help defend against diseases
all animal sources, healthy fats, and starchy vegetables,
the premise is built one dairy substitute and grains that such as cardiovascular disease,
around the exclusion a day. These foods contain gluten. depression and cognitive
of processed foods are consumed over One daily decline. She says studies
capsule offers show green tea may also

12
the health help lower blood sugar
DGPGƂVU QH WR levels, reduce unhealthy
THE NUMBER OF EGGS EATEN PER WEEK by participants to 25 cups of VÀ>ۈ˜}Ã>˜`…i«w}…Ì
with pre-diabetes or type 2 diabetes in a University of Sydney green tea.” cancer. “Origine 8 is
study without experiencing any increase in cardiovascular risk packed with polyphenols
factors. According to lead researcher, Dr Nick Fuller from the University’s and is the most powerful and
Boden Institute of Obesity, Nutrition, Exercise and Eating Disorders at the bioavailable green tea extract
Charles Perkins Centre, this study supports existing research that shows available. One daily capsule offers
consumption of eggs has little effect on the levels of cholesterol in the ̅i…i>Ì…Li˜iwÌÃœvÕ«̜ÓxVÕ«Ã
DNQQFQHVJGRGQRNGGCVKPIVJGO6JGTGUGCTEJƂPFKPIUYGTGRWDNKUJGF FKP of green tea,” she explains. Origine
the American Journal of Clinical Nutrition. 8 is available nationally at leading
health stores, pharmacies and
Dis-Chem stores.
76 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B
Not So Naughty by NuMe
NuMe has launched Not So Naughty, a low-carb, sugar-free and gluten-free
baking range, which includes a Chocolate and Pecan Nut mix for brownies and
OWHƂPU/…iÃi«Ài“ˆÝ«Àœ`ÕVÌÃ>Àii>ÃÞ̜L>Ži]>˜`V>ÀÀÞ̅i/ˆ“ œ>Žiü >Ì
Better South Africa’ stamp of approval. Favouring a less-is-more approach to its
ÀiVˆ«iÃ]> Õi«Àœ`ÕVÌÃ…iÀœ̅i˜>ÌÕÀ>y>ۜÕÀÃœv̅i˜ÕÌÀˆÌˆœÕÃ
ˆ˜}Ài`ˆi˜ÌÃÕÃi`° i˜`ˆ˜}}ÀœÕ˜`«iV>˜˜ÕÌÃ܈̅Ã՘yœÜiÀyœÕÀ]
cocoa, sugar-free chocolate and xylitol makes products in the range
>…i>Ì…Þˆ˜`Տ}i˜Vi̅>̈ň}…ˆ˜«ÀœÌiˆ˜>˜``ˆiÌ>ÀÞwLÀi]܈̅
˜œ>À̈wVˆ>>``ˆÌˆÛið NuMe products are available at Dis-Chems
˜>̈œ˜Üˆ`i]>ÃÜi>Ãœœ`œÛiÀÃ>ÀŽiÌ]ëiVˆwV
Spar and Pick ‘n Pay outlets, and health shops such as Jacksons.

ALL SOUPS IN THE
PESTO PRINCESS RANGE
ARE NOW 100% VEGAN.
The soups include Red
Lentil, Creamy Carrot,
Fresh Tomato, and Pea &
HEALTHFUL
WINTER
WARMERS
Pesto, and are available
in the fridges of top
Spar stores and Wellness
Warehouse in the Western
Cape. The manufacturers
of Pesto Princess chose to
new
eats!
remove the meat stock from
the original recipes and
boost the veggie content to
improve both the health of
their customers and benefit
the environment.

Better together
Based on an analysis of the online survey
responses of 389 individuals, all of
whom were actively trying to lose weight
and living with their romantic partner,
interpersonal communication expert Dr René
praise and reassurance), ˆ˜yÕi˜Vi (pushing
their partner to do better and make healthier
choices), and coercion (making the other feel
guilty by withdrawing affection). According
̜̅iw˜`ˆ˜}Ã]¼ÃޘV…Àœ˜ˆâi`½«>À̘iÀÃ
>ˆiÞˆ`i˜Ìˆwi`vœÕÀ`ˆvviÀi˜Ì¼Ài>̈œ˜>
environments’ in which couples lose weight.
These ranged from ‘synchronized’, where
both partners share a positive attitude
towards weight loss and act as a team in
the pursuit of their goals, to ‘lone battlers’,
characterised by low team effort and higher
Ài>̈œ˜Ã…ˆ«ÃÌÀ>ˆ˜°/…iÃÌÕ`Þˆ`i˜Ìˆwi`̅i
three most common weight loss strategies
couples use, namely encouragement (giving
who framed weight loss as a shared goal
were more receptive to all three strategies,
including coercion. The negative emotions
associated with this strategy, such as guilt,
were more likely to be interpreted positively
in this environment as a concern for their
partner’s health, rather than as manipulative
or controlling. This could lead to positive
effects for both weight loss and the couple’s
relationship.
 Alani Keiser
Creator of Processed to Plantbased recipe books with 15 years
of experience with plant-based living www.alanikeiser.com

Pantry make-over need a

ENERGY date?
DRINKS &
STOCK YOUR PANTRY
WITH DATES FOR
SMOOTHIES, ENERGY
DRINKS AND TO ADD
TO SALAD DRESSINGS,

SNACKS
FOR A NATURAL
ENERGY BOOST!

Ditch the processed foods and switch to fresh, wholesome plant-

based alternatives VQGPLQ[CNNVJGCOC\KPIDGPGƂVU+PVJKUOQPVJoU
GFKVKQP+HQEWUQPCNVGTPCVKXGUVQCUUKUV[QWKPOCMKPIUOCTVUYCRU
HTQO
Super snacks
Biltong is a loved snack by
most South Africans. It’s tasty,
convenient and it’s also a
great post-workout snack. For
those looking to reduce their
red meat intake, plant-based
biltong is a great alternative
to the animal variety. The
various plant-based biltong
ranges on offer include
brinjal, zucchini, mushroom
and seitan biltong.
Benefits:
High in protein.
Zero cholesterol.
Zero fat.
Zero trans fat.
Free from preservatives.
Suggested product
for convenience: Oh!
Poppyseed plant-
based biltong. Various
y>ۜÕÀà >Û>ˆ>Li >˜`
it’s delicious on salads.
Order online at:
www.ohpoppyseed.co.za
DIY
IT
Margarine
makeover
Everyone loves a sandwich
with margarine, or a dollop
on a baked potato. This is
`iw˜ˆÌiÞœ˜i«Àœ`ÕVÌ̅>Ì
falls under the ‘convenience
food’ category if you live an
on-the-go lifestyle.
There are, however, healthier
alternatives, such as hummus,
sugar-free nut butters or
avocado. Stock your pantry
with protein-packed plant-
based ingredients to make
your own spreads, such as
chickpeas, various raw nuts
and fresh avocados.
Suggested product for
convenience: Irene’s
Gourmet Diary-free Buttery
& Oh So Cheezy Spread.
Available at your nearest
health food store.
ÇQV żHRƙ
Energy Drinks
Date-o-rade
1. Soak a cup of dates
œÛiÀ‡˜ˆ}…̈˜wÌiÀi`Ü>ÌiÀ°
2. Blend the dates the next
morning.
3. Blend with 1 litre of
wÌiÀi`Ü>ÌiÀ°
4. Pour into a shaker bottle
with your protein powder
of choice.
Green Energy
Booster
1. Soak half a cup of dates
œÛiÀ‡˜ˆ}…̈˜wÌiÀi`Ü>ÌiÀ°
2. Blend dates the next
morning with 1 banana, 1
tablespoon of a superfood
powder of your choice.
i˜`܈̅£ˆÌÀiœvwÌiÀi`
water.
3. Pour into a shaker bottle
with your protein powder of
choice.
Why keep it
natural instead?
High in electrolytes such
as potassium & magnesium
A great source of iron
Fat free
ˆ}…ˆ˜wLÀi
Suggested product for
convenience: Moyo
Moringa. Available at
www.moyomoringa.com

Find out how you can make your own

mushroom biltong on page 83!

Make the switch...

For more information & to download your free PROCESSED to
PLANTBASED ebook, visit www.alanikeiser.com
a day of
protein
A new study confirms the
Here are three ways an average 57 kilogram woman can
V meet her daily protein requirements of 91g per day
upper limit of protein (57kg x 1.6g per kilogram of body weight, per day).
that gym-goers need to
develop muscle. Here’s DAY 1 DAY 2 DAY 3
what that looks like in
real-world terms.
Scientists at the McMaster University in
%CPCFCTGEGPVN[TGNGCUGFVJGƂPFKPIUQH BREAKFAST BREAKFAST BREAKFAST
COGVCCPCN[UKUVJCVTGXKGYGFCVQVCNQH ½ cup cooked steel cut 1 ready-mix protein 2 boiled eggs
JKIJSWCNKV[UVWFKGUVQFGVGTOKPGQRVKOCN oats = 5g of protein pancake = 14g of protein = 12g of protein
RTQVGKPKPVCMGU6JGCPCN[UKUKPENWFGFC
EQODKPGFRCTVKEKRCPVUKPENWFKPI
DQVJOGPCPFYQOGPCETQUUXCTKQWUCIG
ITQWRUCPFGZRGTKGPEGFYGKIJVNKHVGTU
CPFPQXKEGU
SNACK SNACK SNACK
Protein supplement bar = 50g cottage cheese 25g of biltong
25g of protein = 5g of protein = 15g of protein
Finding the limit
According to Stuart Phillips, lead author
of the comprehensive study*, the
current recommended daily allowance
(RDA) advocated by the World Health
LUNCH
Organization of 0.8g per kilogram of body
Quinoa & bacon bowl
weight is ˜œÌÃÕvwVˆi˜Ìto maintain muscle
½ cup cooked quinoa LUNCH LUNCH
and strength.
= 4g of protein 100g beef strips 75g of tuna
Those who train with weights need more
50g cooked bacon = 25g of protein = 21g of protein
protein, but based on the research, there’s
= 18g of protein
an upper limit to the amount that should
LiVœ˜ÃՓi``>ˆÞ°/…>Ìw}ÕÀiˆÃ£°È}œv
protein per kilogram of bodyweight per
POST-WORKOUT SHAKE POST-WORKOUT SHAKE POST-WORKOUT SHAKE
`>Þ°ƂLœÛi̅>Ì]ˆÌ̏i>``ˆÌˆœ˜>Li˜iẅÃ
1 scoop of whey 1 scoop of whey 1 scoop of whey
derived.
= 24g of protein = 24g of protein = 24g of protein
A day of protein
ÕÌ܅>Ì]iÝ>V̏Þ]`œiã°È}œv«ÀœÌiˆ˜
per kilogram look like? Well, it’s important
̜wÀÃÌiÃÌ>LˆÃ…̅>Ì̅ˆÃw}ÕÀiˆÃ`iÀˆÛi`
protein, which denotes the protein content
of a whole food or supplement, rather than
DINNER DINNER DINNER
the net weight of the food source itself.
100g of lean mince 100g serving of salmon 100g skinless chicken
For example, a 100g skinless chicken
= 14g of protein = 20g of protein breast = 23g of protein
breast delivers only 23g of protein.

*Study published in the British Journal of Sports Medicine.

TOTAL DAILY INTAKE TOTAL DAILY INTAKE TOTAL DAILY INTAKE
= 90G OF PROTEIN = 88G OF PROTEIN = 95G OF PROTEIN

XXXmUOFTTNBHDP[B 79
fresh eating

Healthy
HEROES
Ź L R
Shining the spotlight on the healthiest

R GQ
hero ingredients for your meal plan

LS
RECIPES BY Alani Keiser
PHOTOGRAPHY BY Gavin Arnold Goodman from Drawn to Light

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F OWUJTQQOUJCXG
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LOW IN
CALORIES
A SINGLE
SERVING
#PEKGPV)TGGMUTGHGTTGFVQ
mushrooms as ‘food of the OF BUTTON
gods’ and during the period MUSHROOMS
QHVJG4QOCP'ORKTGURGEKƂE HAS ONLY
laws regulated the sale of
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also designated mushroom GPGTI[FGPUKV[
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VJGOKPURGEKCNFKUJGUCPF WRYKVJQWVƂNNKPI
VJGPCNUQEQQMCPFUGTXG [QWQWV Also helps
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reserved mushrooms as a an ideal food for
RTKXKNGIGHQTTQ[CNV[QPN[ FKCDGVKEU

HIGH IN

Protein packed
Mushrooms contain Bind to Stimulate Protein and 70% of protein is digestible, which
FIBRE
A serving of
mushroom provides
5–6% of the daily
ƂDTG PGGFU QH CP
more protein than surface of production of polysaccharides in makes it a moderate quality protein
any vegetable: 100g
adult – a 100g
cancer cells insulin – help mushrooms are found (animal protein is 100% digestible).
contain 3.3g of protein. stopping to control to have antiviral and Undigested protein enters the colon serving has more
The most common them from glucose antibacterial properties >˜`…>Ã…i>Ì…Li˜iwÌȘ̅>ÌˆÌ ƂDTG VJCP C UNKEG QH
proteins found in proliferating. levels. - complementing the prevents pathogenic bacteria from wholewheat
mushrooms are lectins. immune system. adhering to the gut wall. DTGCF
I

DID YOU KNOW...

Most commercial mushrooms are grown Africa, which is the biggest international the South African Mushroom Farmers of the mushroom farming process. You
through mushroom spawn (spawn company producing and supplying #UUQEKCVKQP
5#/(#YJKNGURGEKƂECNN[ can therefore rest assured that your
being the equivalent of ‘seed’, which is mushroom spawn. With a doctorate looking after local mushroom research, mushrooms are in good hands!
the vegetative growth or pure- culture on fungal diseases of mushrooms, Dr contracted to the University of Pretoria. Facts & nutritional information provided by
SAMFA.
mushroom mycelium). South African Van Greuning serves on the executive She is closely involved in the South African *All mushrooms used were fresh, hand-
mushroom expert, Dr Martmari Van committee of the International Society mushroom industry, visiting farms and cut and locally supplied by SA Mushroom
Greuning, is the general manager of Sylvan for Mushroom Science (ISMS), as well as providing technical advice on all aspects Farmers, who grow and love mushrooms.

80 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

 This recipe is delicious cooked as well, but
to maintain the nutritional value, it is best
eaten raw. To warm up slightly, place in
the dehydrator for an hour.

Fact:
Coconut yoghurt
also makes a really
nice raita to go with
curry, mixed with
cucumber, mint, salt
and a bit of cumin.

WHOLE
MUSHROOM
CURRY
Makes 2 servings

INGREDIENTS
1 cup of soaked, sprouted
buckwheat
1 cup of fresh baby white button
mushrooms
2 tbsp of coconut cream
2 dates
½ a red pepper
1 handful of fresh coriander
leaves

Buy fresh, buy local 1 clove of garlic

Baby White 'ZQVKEOWUJTQQOUCTGUGCUQPCNCPF
white button IGPGTCNN[KORQTVGFYJGTGCUHTGUJ
button
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CPFITQYPNQECNN[6JGXCTKGV[QHHTGUJNQECN
OWUJTQQOUEQPUKUVUQHDCD[YJKVGDWVVQP
YJKVGDWVVQPRQTVQDGNNKPKCPFRQTVQDGNNQ
Local mushroom farmers are the
best sources of high-quality, fresh
mushrooms. 'PUWTKPIEQPUKUVGPVUWRGTKQT
XCNWGOWUJTQQOUCTGJCPFEWVCPF
RCEMCIGFD[NQECNUYKVJ5#/(#ETGCVKPI
LQDUCPFIWCTCPVGGKPIUWUVCKPCDNG
UQWTEKPI+VoUVJGTGHQTGKFGCNVQUWRRQTV
NQECNHCTOGTU(QTOQTGKPHQTOCVKQP
Small brown Large brown QP5#/(#CPFOWUJTQQOUXKUKV
(Portobellini) (Portobello)
OWUJTQQOKPHQEQ\CQTFQYPNQCFVJG
OWUJTQQOKPHQCRR
½ a thumb-sized ginger, grated
½ a lemon, juiced
½ teaspoon curry powder
½ teaspoon turmeric
½ teaspoon desiccated coconut
A variety of your favourite raw
veg
INSTRUCTIONS
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EQEQPWV

XXXmUOFTTNBHDP[B 81
 Did you know? MUSHROOM CREAMED
Increase your mushroom SPINACH
consumption to boost your Makes 2 servings
health. Mushrooms contain INGREDIENTS
phytochemicals that are found 4 large fresh portobello mushrooms
to specifically suppress 2 handfuls raw baby spinach
breast and prostate ½ tub of Irene’s Gourmet coconut yoghurt
1 sprig of spring onion
cancer. 1 clove of garlic
A pinch of black pepper
Ƃ«ˆ˜V…œvV…ˆˆy>ŽiÃ
1 tsp tamari

INSTRUCTIONS
1 Combine olive oil, tamari and spinach.
Massage the leaves for a minute, until
they darken.
2 Chop spring onion and garlic and
combine with coconut yoghurt.
3 Combine all ingredients, except
mushrooms.
4 Top mushrooms with raw spinach
combination.
5 Serve with a delicious tomato
and basil salad.
Irene’s Gourmet Coconut Yoghurt is available in
…i“Ã̜ÀiðœÀ>ψ}…ÌV…iiÃÞy>ۜÕÀ]
Although often grouped as vegetables,
mushrooms reside in their own biological
kingdom, classified as fungi and are a very
diverse group of organisms.
82 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B
ˆÃ‡
sprinkle with nutritional yeast.
MUSHROOM NUT LOAF
Makes 2 servings
INGREDIENTS
8 large fresh portobello mushrooms
1 cup raw cashew nuts
2 sprigs of spring onion
1 red pepper
½ cup raw oats
1 tbsp tamari
½ cup sun-dried tomatoes
1 tsp Italian herbs
INSTRUCTIONS
1 Process sun-dried tomatoes and tamari
until a paste is formed.
2 Chop all veg and mushrooms small,
but roughly.
3 Combine all ingredients with your
hands to form a dough-like loaf
(the raw oats will soak up most of the
moisture and hold the other
ingredients together).
4 Place in the dehydrator for
up to 8 hours.
SERVING SUGGESTIONS
Great served with raw coconut-creamed spin-
ach (see recipe of mushroom creamed spinach).
Also delicious served with Irene’s Gourmet
basil pesto.
 Fact:
A STUDY BY THE UNIVERSITY OF SYDNEY
SHOWED THAT LEAVING MUSHROOMS
IN THE MIDDAY WINTER SUN FOR
ABOUT AN HOUR PRODUCED ABOUT 10
MICROGRAMS OF VITAMIN D IN A 100G
SERVING. Our daily requirements for
vitamin D are 5 - 15 micrograms.

MUSHROOM
SKEWERS & SALAD

INGREDIENTS
2 cups Portobellini mushrooms
1 lemon juiced
Thumb-sized ginger, grated
2 tbsp of organic maple syrup
2 tbsp of tamari
1 tsp olive oil
A pinch of Italian herbs

INSTRUCTIONS
1 Combine all ingredients
well, except mushrooms.
2 Place marinade and
mushrooms in bowl and
marinade for 2 hours.
3 Place in the dehydrator
for 2 hours.
4 Serve with rocket & Irene’s
Gourmet Raw Vegan
Cream Cheese.

Can beup
kept fo r
2 we eks.
MUSHROOM to room
Any mush sed
BILTONG can be u e.
cip
for this re
Suggested equipment: Ezidri
dehydrator

INGREDIENTS
All equipment and information available at www.alanikeiser.com

8 Portobello mushrooms
2 tbsp tamari
1 tsp apple cider vinegar
2 tbsp maple syrup
1 tsp smoked paprika

INSTRUCTIONS
1 Slice mushrooms into thick
pieces.
2 Combine all ingredients.
3 Marinade mushrooms for
2 - 4 hours.
4 Place mushrooms on a
dehydrator tray.
5 Dehydrate mushrooms for
6–8 hours, or until as dry as
per preference.

XXXmUOFTTNBHDP[B 83
fit living

OUT SHOPPING WITH

Lets
L
e
o
#
VJG ƂV
inspira
African women, not only for PopUpGym, which aims to
her bravery in the face of life- show people that they can
changing loss following the turn any space or environment
death of her husband, Gugu into a workout space. More
while climbing Mt. Kilimanjaro, impressively, though, she still
but also for her pioneering work makes the time to train between
to change perceptions around her hectic schedule and her
JGCNVJ CPF ƂVPGUU most important role – that of
This former reality TV star is mom to her daughter, Lelethu.

Her training...
“Depending on what I’m training for, my training days
vary, but I typically train 4-6 days a week. I also vary my
training between cardio and functional training. For example,
right now I’m training for a triathlon, so my training week is pretty
full. I swim twice a week, run twice a week, cycle twice a week,
and have a functional training session once a week. I also have
double sessions on some days, with a morning and an afternoon
session.”

her goal now

- training for a
SHE SAYS triathlon -

A healthy outside
starts from the inside
WE
BEING HEALTHY OR FIT ISN'T
A FAD OR A TREND. loved
THIS
INSTEAD, IT'S A LIFESTYLE
Connect with
Letshego on
Instagram
I letshegozulu
I popupgym
 TIPS ON
HEALTHFUL
EATING LETSHEGO’S SHOPPING
Photos by C Corinna Tannian Photography.

Letshego’s approach ROUTINE

to nutrition... “I shop for healthy, fresh foods
twice a week, every 3 - 4 days.”
“We maintain a fairly simple rule in the house,
which is to ensure that meals have a balance
of proteins and carbs. We need protein to
wÕÃÕ«>˜`…i«ÕÃÀiVœÛiÀ]>˜`V>ÀLÃvœÀ A look inside
energy.”
Letshego’s pantry
Letshego’s views on
healthy nutrition for her “Planning is key. Plan
and fridge...
entire family... every meal, or at least
“I always try to keep it simple. I’m not an have an idea of what you
amazing chef, so I don’t opt for complicated want to eat each day,
or complex meals. My daughter also doesn’t LivœÀi̅i`>ÞÃÌ>ÀÌð
ˆŽi“i>Ã̅>̏œœŽ̜œLÕÃÞ܈̜̅œ“>˜Þ
ingredients, so I’ve learnt to completely
simplify my meals.” “It doesn’t hurt %JKEMGPƂUJEJQRUCXCTKGV[QH
to split your
lunch into two cheeses, lactose-free milk, eggs,
Her approach to smaller meals a variety of pasta sauces, grapes,
and eat the apples, pears, frozen mixed
balanced nutrition... other half two veggies, peppers, crushed garlic,
“I’m all for balanced meals,ÜLivœÀiÈÌ hours later.”
down and eat anything, I ask myself whether I
ginger, fresh herbs.
…>Ûi>L>>˜Vi`“i>܈̅«ÀœÌiˆ˜]V>ÀLÃ]>˜`
>LˆÌœv̅iÀˆ}…ÌŽˆ˜`œvv>Ì°ÌÀ>ˆ˜…>À`]Ü
have to make sure I fuel up adequately.”
It’s also vital that
you have a general
understanding of
what’s healthy and
what’s not. I also 25g
g
advocate that you of prot
p ein +PO[RCPVT[[QWoNNƂPFPasta,
consume everything in 10
per 100 noodles, pretzels, popcorn, oats,
moderation, and that grams! tinned tuna and pilchards, and a
ޜÕLÀi>ŽޜÕÀ“i>Ã variety of teas.
into smaller portions
and consume them at
more regular intervals
throughout the day.

Making life work...

Letshego says she doesn’t have a live-in
nanny, so she plans her training around
her life. “My morning training sessions
happen after nursery school drop-off
at 07:00 and my afternoon sessions are
done before school pick-up at 17:30.”

XXXmUOFTTNBHDP[B 85
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86 JULY - AUGUST 2018 | XXXmUOFTTNBHD B

 reader recipe

PROTEIN #FitnessReaderRecipe

BROWNIES
L@JDŸVNSQTGDV
Winning recipe supplied by Melissa Clark
check out some more of her fave recipes
I mel_clark_
WHAT SHE USED:
1 can chickpeas
3 egg whites
2 scoops USN raspberry white chocolate
whey protein
Îä}VœVœ˜ÕÌyœÕÀ
1 tsp vanilla essence
1 tsp baking powder
1 tbsp stevia
A splash of almond milk

HOW SHE MADE IT

• Prepare a square dish with baking paper.
• Preheat the oven to 180°C

Did you know?

• Mix all the ingredients in a blender until
smooth. Slowly add in almond milk until a
healthy runny consistency is achieved.
e cheap yet
Chickpeas ar st io n due to its • Pour the mixture into the prepared pan.
that aid dige
ingredients gu te bloo
la d • Bake in the oven for 8-10 minutes. Take
V JGNR VQ re
ƂDTG EQPVGP crea se satiety – care not to overcook it – it might look a bit
ey in
sugar, and th ss diets! runny, but it will set more as it cools.
ose weight-lo
perfect for th o a ric h source • Can be enjoyed warm straight out the
es are als
These legum pr otein and
oven or left to set in the fridge,
t-b as ed
of plan ydrates,
plex carboh
contain com os e in to the Protein icing recipe
e gl uc
which releas e slo wly.
m or
bloodstream WHAT SHE USED:
2 tbsp cottage cheese
2 tbsp whey
A splash of almond milk

Blend together, pour over and enjoy!

CHICKPEAS contain a wide range of vitamins and
minerals, including iron, zinc, phosphorus, and B
vitamins. They also contain 14.5g of protein and 45g of
carbohydrates per one-cup serving (164g).

WIN!
WIN A YEAR’S Submit your reader’s recipe and you
could win a year’s supply of USN
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performed in South Africa’s leading
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PROTEIN! recipe and food photo! Simple as
that! #FitnessReaderRecipe
>««i>œvVœ˜ÃՓiÀ‡ˆ˜yÕi˜Vi`y>ۜÕÀð
 fit pregnancy

Giorgina Slotar
Clinical Nutritionist (Intl. Grad. Dip. Clinical Nutrition, Australia),
pre- and post-natal exercise specialist (American Fitness Professionals
Association), Weight Management Specialist (AFPA), and qualified
personal trainer (HFPA) | www.tonedandtru.com

TRAINING &
PREGNANCY
1
Many women are
very nervous about
performing ab-
Get your
doctor’s green light
Check that you do not have Diastasis Recti.
;QW ECP EQPƂTO VJKU D[ RGTHQTOKPI C NKIJV
dominal exercises ETWPEJ CPF RNCEKPI [QWT ƂPIGTU UKFGYC[U
while pregnant, yet CDQXG [QWT DGNN[ DWVVQP +H VJG YKFVJ KU OQTG
are concerned about VJCP VJTGG ƂPIGTU KVoU TGEQOOGPFGF VJCV [QW
FQ CDFQOKPCN YQTM WPFGT VJG UWRGTXKUKQP QH C
their abdominal in- VTCKPGF RTGIPCPE[ URGEKCNKUV QT DKQMKPGVKEKUV
tegrity postpartum.
This is completely
understandable, as more
care needs to be taken when
2 Only engage
your deep core
9JGP KV EQOGU VQ CDFQOKPCN VTCKPKPI FWTKPI
training your abdominal RTGIPCPE[ [QWT CKO OWUV DG VQ QPN[ GPICIG
region when pregnant as your [QWT FGGR EQTG 6JKU EQORTKUGU [QWT VTCPUXGTUG
belly is expanding. However, CDFQOKPKU CPF RGNXKE ƃQQT ;QW FQPoV YCPV VQ RWV
training your core, specifically RTGUUWTG QP [QWT NKPGC CNDC
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your deep core when pregnant NKPG CPF VJG IQCN KU PQV VQ GPICIG [QWT TGEVWU
is extremely important and CDFQOKPKU s [QWT nUKZ RCEMo OWUENGU 6JGUG
beneficial. Here are a few OWUENGU PGGF VQ TGNCZ KP QTFGT VQ RTGXGPV CP[
important points to consider CDFQOKPCN UGRCTCVKQP YKVJ [QWT ITQYKPI DGNN[
during the second trimester
before training:

#NN QH VJG CDQXG GZGTEKUGU CTG ENKRU

VCMGP HTQO )KQTIKPCoU WREQOKPI CRR

Image by Catherine Basson Workout Images by Leman Media

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EQORTGJGPUKXG VTCKPKPI CRR HQT
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Maintaining core integrity is important during
CPF PWVTKVKQPCN PGGFU RTKQT VQ CPF pregnancy for the following reasons:
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[QW IGV [QWT DQF[ DCEM “Your post- UWRRQTV[QWTNQYGTDCEM KPVGITKV[VJTQWIJQWV[QWT
pregnancy body is determined by
your pre-pregnancy body.”

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ITQYKPIYGKIJVQH[QWTDGNN[ RQUVRCTVWOTGEQXGT[YKNNDG
I giorginaslotar I toned&tru
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www.tonedandtru.com VJGLQKPVUCTQWPF[QWTRGNXKU YKNNDQWPEGDCEMHCUVGT

Please take note:

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88 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

 The workout
FORM TIP:
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[QWTPQUGDGHQTGDGIKPPKPIVJG
OQXGOGPV'ZJCNGVJTQWIJ[QWTOQWVJ
YJGPGZGEWVKPIVJGOQXGOGPVVQGPCDNG
CFGGRGTEQTGEQPVTCEVKQP

EXERCISE 1:
Pelvic tiltsUWRRQTVGFQPGNDQYU
4GRU5GVU
ISE
RC CORE COMPLEX: REPEAT 3 TIMES
EXE

1 1. Alternating toe touchess

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Seated Pelvic tilt 2. Alternating heel slidess

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5. Alternating kneeling
superman: TGRU
PLE PLE
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CORE C

CORE C

1 2

Al
A i h elbows
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footVQYCTFUVJGƃQQT
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XXXmUOFTTNBHDP[B 89
 1

PLE
OM X
CORE C

A strong core
helps to support 3
your lower
back, while Heel slide into reverse bicycle – supported on elbows
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providing RQUKVKQP NKG DCEM UGEEWTGN[QPVJGƃQQT /CKPVCKPVJGRQUKVKQPQH UVCTVKPIRQUKVKQP
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joints around HQTGCTOU YJKEJ UJQWNF 2: As you exhale, IGPVN[ 3: Inhale.5NQYN[NKHV VJGQVJGTNGI
your pelvis. DG RNCPVGF UGEWTGN[ QP UNKF
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PLE PLE
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CORE C

CORE C

Reverse abdominal hinge Alternating kneeling superman

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90 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

 Inspiring stories of success from everyday strong women
#STRONGWOMEN
Christa Calitz
Dancer, fitness fashion
entrepreneur, 2018 Deep Heat
Urban Athlete
Most of us will face numerous
challenges in our lives. Some
will be minor, while others
OC[DGOQTGUKIPKƂECPV
Thankfully, with some grit
and determination, most
of these challenges can be
overcome, and few of us will
ever experience the type of
devastating event that forever
changes the trajectory our
lives. That wasn’t the case for
Christa Calitz, though, who, at
PHOTOS BY: Bakkes Images bakkesimages.co.za
the age of 17, with her entire
life ahead of her and her many
hopes and dreams, was faced
with the real prospect of losing
a leg.
due to the excessive loss of
blood, but my teacher saved
my life. In the ER the doctors
wanted to amputate my leg,
but my parents refused. After
being transferred to Panorama
Mediclinic in Cape Town,
specialists performed emergency
ÃÕÀ}iÀÞ Ìœ >vwÝ Ì…i Ûiˆ˜Ã >˜`
nerves in my leg, and re-attach
my foot, which was connected
to my leg by a single artery.
After months spent recovering
in hospital, I went through a
gruelling two-year period where I
was in and out of various medical
facilities, undergoing numerous
other reconstructive surgeries,
including skin grafts, as well
as intensive rehabilitation and
physiotherapy.
HER #STRONGWOMAN
MOMENT:
ii“i˜Ì° ƂvÌiÀ ÃÌ>À̈˜} > w̘iÃÃ
journey and personal training
programme in 2015, I regained
the strength, and courage, to
begin dancing again.
HER INSPIRATION:
I was determined to realise my
dream of becoming a dancer. I
went to watch a class one day
in September 2016 and was
eventually convinced to join in,
and I haven’t stopped since.
Every class is like a miracle
happening, over and over.
There is no better feeling than
getting ready for ballet class
and being in the studio. I now
have aspirations to attempt my
Advanced 1 Cecchetti ballet
exam, which I never got to do
in 1996.
And it is my renewed spirit
q “Þ wv̅ ii“i˜Ì q ̅>Ì >Ãœ
HER CHALLENGES:
Over 20 years ago my dream of
becoming a professional ballet
dancer and teacher was literally
crushed following a serious
accident in 1996. I was just 17
years old at the time and in my
iëˆÌi >˜ œÀ̅œ«>i`ˆV
surgeon’s assertion that I would
never walk again and that I
wouldn’t be able to keep my
leg for very long, I proved him
wrong. I fought against the
amputation of my lower left leg
ˆ˜yÕi˜Vi` >˜` ˆ˜Ã«ˆÀi` “i ̜
start my own sportswear brand,
Fifth Element Sportswear. I now
live my passion through my
dancing and sportswear brand,
and wish to touch as many lives
as possible to help motivate
w˜>Þi>Àœv…ˆ}…ÃV…œœ° Õi and today, 20 years later I have others and help them achieve
to a fault with the door, I fell Ài`ˆÃVœÛiÀi` “Þ ëˆÀˆÌ q “Þ wv̅ their goals against all odds.
out of a moving bus on route
to Knysna. The bus ran over
my left leg and I was dragged
underneath it. I almost died FAVOURITE “What you think you “Know you can start

“ Despite an orthopaedic
surgeon’s assertion that I would
never walk again and that I
wouldn’t be able to keep my
leg for very long,
“
following the accident after
going into hypovolemic shock
#STRONGWOMEN
QUOTES?
can me d what

y .”
can
late, look different,
be uncertain and still
succeed.”

I prove ea k at the Fifth Element

him wrong.
r r range on page 16 or visit
www.myfif helement.co.za

mUOFTTNBHDP[B 91
transformation
“ONCE SHE CHANGED HER APPROACH TO
EATING, EVERYTHING FELL INTO PLACE”
Melissa THOBEI
Crafting a competitor’s physique
Y
ou can’t out-train
a bad diet. This
transformation truism
is one that Melissa Thobei
NGCTPVƂTUVJCPFYJGPPQ
amount of effort in the gym
[KGNFGFVJGTGUWNVUUJGYCU
after.
“I was the biggest food
junkie ever! I used to
train hard to improve my
conditioning, but never saw
the results because of my
bad eating habits. I was also
relatively unhealthy because
I wasn’t cautious about the
food I ate. In fact, I had a
horrible mindset towards
eating.”
To make matters worse,
most of the women in her
family also tend to gain
weight quickly, especially
after having children. “Part
of my motivation to change
my approach to weight loss
and improve the quality of
“Þ˜ÕÌÀˆÌˆœ˜Ü>Ã̜>Ãœw}…Ì
E
BEFOR
92 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B
SHE
LOST
6KG
that genetic predisposition.”
When she did, that’s when
Åiw˜>ÞÃÌ>ÀÌi`̜“>Ži
progress.
COMMIT TO
COMPETE
To remain committed to
a healthy eating plan, which
she admits was the hardest
part of her transformation,
Melissa made the decision
to compete as a Bikini
athlete. “I was hesitant at
wÀÃÌ]LÕÌ̜`“ÞÃiv̅>Ì
…>`˜œÌ…ˆ˜}̜œÃi°“ÕÃÌ
Ã>Þ]ˆÌ½Ãœ˜iœv̅iLiÃÌ
`iVˆÃˆœ˜Ã½ÛiiÛiÀ“>`it»
She adds that it was only
when she started to prep for
…iÀwÀÃÌLˆŽˆ˜ˆVœ“«ï̈œ˜
that she really got serious
about transforming her body
and her lifestyle. “It took a
lot of discipline and focus
LiV>ÕÃiˆÌÜ>Ã̅iwÀÃÌ̈“i
I had ever followed a diet,
AFTER
Age: 21
Lives: Pretoria
Career: Personal Trainer
I mel_trainor

but I felt inspired to set a good
example for other women and
show them that anything is
possible.”
/GNKUUCUVCTVGFVQGCVƂXG
to six smaller healthful meals a
day. “I also cut out sugar, which
Ü>ÃÀi>Þ`ˆvwVՏÌLiV>ÕÃi
have a serious sweet tooth. But,
I’m still standing, which just
proves that to get ahead in life,
ޜսÛi}œÌ̜“>ŽiÃ>VÀˆwVið»
By combining her new
dietary approach and following
an old-school bodybuilding
workout split, which focuses on
Ì>À}ï˜}ëiVˆwVLœ`Þ«>ÀÌÃ
each day, Melissa started to
see the improvements she was
after. “My previous coach, Peter
Mathibela ­J«iÌiÀ“>̅ˆLi>® is
the man who got the ball rolling
for me,” she recalls.
CHANGE IN
APPROACH
Melissa has since switched to
her current coach, Julian Naidoo
­JÕi͏>L®. “He has so much
knowledge about the body and
about nutrition and the training
methods that work best for the
stage. I always learn new and
interesting things from him.”
Her routine now also includes
slow-paced cardio and Melissa
enjoys mixing up her training by
heading outdoors to work out
with tyres or doing explosive
plyometrics, once in a while. æ˜`
̅ˆÃVœ“Lˆ˜>̈œ˜…>Ã`iˆÛiÀi`
ÀiÃՏÌÃ]܈̅>«œ`ˆÕ“ˆ˜i>V…
œv…iÀvœÕÀŜÜÃ̜`>Ìi°
“Every time I’ve stepped
on stage I’ve brought a trophy
home. I now have three
bronze medals, and one silver
medal from my most recent
competition. The only thing
left to get is a gold!” Melissa
says this desire to constantly
progress is what drives her to
continue.
“There is always room for
improvement. To me, progress
is addictive. I never get enough.
I now believe that there are
no limits and that nothing
is impossible, so I just keep
going!”
She has also learnt a great
PHOTOGRAPHY BY Steven Butler Photography @steveb_photo www.steveb.co.za
her words...
“There is always room for
improvement.
deal about herself throughout To me, progress is
her transformation, and about addictive. I never get
how her body responds to enough. I now believe that
nutrition and exercise. “The there are no limits and
learning aspect is endless. I that nothing is impossible,
learn new things every day! so I just keep going!”
Along this journey I’ve learnt
̅>Ìw̘iÃÈܘiœv̅i }Ài>ÌiÃÌ
mental challenges you’ll ever
face, but to function optimally
you need to create a balance
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and soul. I also look at life from
a completely different point of
ۈiܘœÜ°½““œÀiVœ˜w`i˜Ìˆ˜
myself and the choices I make.”
A HELPING HAND
ÕÌÅiˆÃ̅iwÀÃÌ̜>`“ˆÌ
that despite this new inner
strength, she couldn’t have
achieved success on her own.
“I also received support from
my mom, brothers and my
boyfriend – they are my greatest
pillars of strength! My friend,
Zola Mbanguta ­J✏>ÚÛ«>Þ®
also played an important role
ˆ˜“Þw̘iÃÍœÕÀ˜iÞ>ÃÅiˆÃ
a great motivator and fellow
competitor. I’m truly grateful to
those who have stood by me,
MELISSA’S
Top diet tips
including the many people who
I haven’t mentioned.”
She adds that her
transformation experience has
also made her more disciplined, Always keep
yet she takes more risks now. a balance of
“Constantly trying to beat your macronutrients –
previous record in the gym has never cut out anything
taken away my aversion to risk
completely. Remember,
and has shifted my view on
failure. It’s really not the end of
the body still needs to
the world if you don’t succeed v՘V̈œ˜ivwVˆi˜ÌÞ°
>ÌwÀÃÌ°7…>ÌޜսÛi}œÌ̜`œ ˆÃ
get up, shake it off and grab the
bull by the horns even harder
the next time around!”
And this new mindset is
HER LIFE
what she tries to instill in FAVE HEALTHY DISH:
her clients now that she is Chicken stir-fry
a personal trainer. “I aspire FAVE TRAINING:
to inspire people, especially Back and biceps
women. I want to be the
reason that people let go MUST USE SUPPLEMENTS:
of their excuses, and help Whey protein, BCAAs,
them realise that anything is CLA, L-Carnitine
and L-Glutamine
possible when you put your
mind to it. Ìܜ˜½ÌLii>ÃÞ]
LÕ̘œÌ…ˆ˜}ܜÀ̅>V…ˆiۈ˜}
iÛiÀˆÃt»
IFBB ARNOLD CLASSIC AFRICA 2018
WHEN: 18-20 MAY 2018 / WHERE: THE SANDTON CONVENTION CENTRE, JOHANNESBURG / PHOTOGRAPHY BY: WWW.SKJPHOTOGRAPHY.CO.ZA

AMATEUR
RESULTS
JUNIOR WOMEN’S
BIKINI FITNESS
1. Isabela Borba (Brazil)
2. Ki-Yano Schoonraad
(SA)
3. Kristen Lingen (SA)

WOMEN’S BIKINI
FITNESS UP TO 1.60M
1. Isabela Borba (Brazil)
2. Karoline Lacaille
(Australia)
3. Camile Marins (Brazil)

WOMEN’S BIKINI
FITNESS UP TO 1.63M
WOMEN’S BODY FITNESS 1. Claudia Jovanovski (SA)
UP TO 1.58M Alethea Borman 2. Delaine Sardinha (SA)
3. Isabelle Klusener (SA)

WOMEN’S BIKINI
OVERALL WOMEN’S FITNESS UP TO 1.66M
BODY FITNESS 1. Aleksandra Hadinger
Lourdes Quinteros (Austria)
2. Shelby Neves (SA)
3. Esmari Prinsloo (SA)
WOMEN’S FITNESS WOMEN’S WELLNESS
Eva Banikova FITNESS Angela Borges WOMEN’S BIKINI
FITNESS UP TO 1.69M
1. Esther Garcia (Spain)
2. Lisa-Marie Graham (UK)
3. Ki-Yano Schoonraad
(SA)

WOMEN’S BIKINI
FITNESS O/1.69M
1. Oksana Oleinik (Russia)
2. Zeynep Sayginer
(Turkey)
3. Cassandre Jager (SA)

MASTERS WOMEN’S
BIKINI FITNESS
1. Oksana Oleinik (Russia)
2. Izette Strydom (SA)
3. Aleksandra Hadinger
OVERALL WOMEN (Austria)
BIKINI FITNESS
JUNIOR WOMEN’S BIKINI Oksana Oleinik WOMEN’S BODY
FITNESS Isabela Borba FITNESS UP TO 1.58M
1. Alethea Borman (SA)
2. Christa Erasmus (SA)
3. Alyssa Ramdass ((SA)

WOMEN’S BODY
FITNESS O/1.58M
1. Lourdes Quinteros
(Brazil)
2. Samantha Martingano
(SA)
3. Leanne Keelips (SA)
WOMEN’S PHYSIQUE WOMEN’S BIKINI FITNESS
Michaela Kohutova Inge Daniela Moeller WOMEN’S
WELLNESS FITNESS
1. Elaine Ranzatto
(Angola)
PRO RESULTS 2. Ariana Martins (Angola)
3. Sandra Costa (Angola)
WOMEN’S FITNESS WOMEN’S BIKINI
1. Eva Banikova FITNESS WOMEN’S PHYSIQUE
2. Nikolett Szabo 1. Inge Daniela Moeller 1. Ade Bishop (UK)
3. Karina Permianova 2. Deniz Saypinar 2. Adele Jacobs (SA)
3. Kristina Narbutaiyte 3. Katy Brand(SA)
WOMEN’S PHYSIQUE
1. Michaela Kohutova WOMEN’S WOMEN’S FITNESS
2. Ethel Heredia WELLNESS FITNESS WOMEN’S BIKINI FITNESS 1. Kalina Zygowska
3. Ade Bishop 1. Angela Borges UP TO 1.69M Esther Garcia (Poland)
2. Elaine Ranzatto 2. Philippa Wilkie (SA)
WOMEN’S BODY FITNESS 3. Sina Teresa 3. Gladys Tladi (SA)
1. Adela Ondrejovicova WOMEN’S BIKINI
2. Lourdes Quinteros FITNESS UP TO 1.63M
3. Sidibe Khoudiedji Claudia Jovanovski

94 JULY - AUGUST 2018 | XXXmUOFTTNBHDP[B

IFBB ARNOLD CLASSIC
AFRICA 2018 CONTINUED
WFF PRETORIA CLASSIC PRO-AM
WHEN: 12 MAY 2018 / WHERE: UNISA, PRETORIA / PHOTOGRAPHY BY: SOULBY JACKSON

RESULTS
LADIES
BODYBUILDING 45+
1. Amanda Strydom
2. Doret Rademan
3. Julie Carletti

LADIES FITNESS
BODYBUILDING
1. Chantelle van Zyl

LADIES
WOMEN’S BIKINI FITNESS UP PERFORMANCE
TO 1.66M Aleksandra Hadinger BODYBUILDING
1. Chantell Wilson
2. Vaughneen Veale
3. Marelize Cherry
BIKINI 30+
LADIES ATHLETIC
Nikki Pennel
FIGURE
1. Engela Loots

LADIES SUPERBODY
1. Suzaan du Plessis
2. Leonie van Jaarsveld
BIKINI U/24 & BIKINI PRO LADIES ATHLETIC FIGURE 3. Nadine Yates
Anri de Jongh Engela Loots
FEMALE
SPORTSMODEL U/24
1. Chante Pieterse

FEMALE
SPORTSMODEL
U/1.63M
1. Janine Barnard

FEMALE
WOMEN’S FITNESS SPORTSMODEL
Kalina Zygowska O/1.63M
1. Meghan Henessy
BIKINI U/1.63M
Melissa Botha FEMALE
SPORTSMODEL 30+
1. Sumara du Preez
2. Antonina Vorobyova
3. Cristi Theron

FEMALE
SPORTSMODEL PRO
1. Sumara du Preez
2. Meghan Henessy
3. Antonina Vorobyova

LADIES EXTREME
1. Eudodia Calitz
FEMALE SPORTS-MODEL
BIKINI O/1.63M 2. Regina Jonga
30+ & PRO
Yvette Ferreira 3. Madelein Botes
Sumara du Preez
LADIES
BODYBUILDING
WOMEN’S PHYSIQUE 1. Riana Cahill
Ade Bishop 2. Engela Loots
FEMALE SPORTSMODEL 3. Eudodia Calitz
U/24
Chante Pieterse BIKINI U/24
1. Anri de Jongh
2. Marinique Backer
3. Samantha Snodgrass

BIKINI U/1.63M
1. Melissa Botha

BIKINI O/1.63M
1. Yvette Ferreira
2. Carla Naude
3. Michelle van Niekerk

BIKINI 30+
1. Nikki Pennel
2. Lauren Monk
3. Daniela Vannucchi

BIKINI PRO
1. Anri de Jongh
2. Nikki Pennel
WOMEN’S WELLNESS LADIES FITNESS FEMALE SPORTS-MODEL FEMALE SPORTS 3. Yvette Ferreira
FITNESS Elaine Ranzatto BODYBUILDING U/1.63M MODEL O/1.63M
Chantelle van Zyl Janine Barnard Meghan Henessy
IFBB MILLENNIUM GOLD PLATE
WHEN: 14 MARCH 2018 / WHERE: KALEIDEO AUDITORIUM, KEMPTON PARK / PHOTOGRAPHY BY: SOULBY JACKSON

RESULTS
LADIES FITNESS BIKINI O/35
1. Rowanne Morris
2. Antoinette Nel
3. Nikki Pennel

LADIES WELLNESS FITNESS

1. Iryna Tokar
2. Leyla Sonmez
3. Charne Diener

WOMEN’S PHYSIQUE
LADIES FITNESS BIKINI LADIES BEACH LADIES BODY FITNESS 1. Adele Jacobs
UP TO 1.66M Farai Gomwe BIKINI UP TO 1.63M Rina Campbell
Ralie Kapp LADIES BEACH BIKINI UP TO 1.63M
1. Ralie Kapp
OVERALL WOMEN’S FITNESS
LADIES BEACH 1. Philippa Lamont Wilke
BIKINI
Larrissa Meyer LADIES BODY FITNESS
1. Rina Campbell
2. Sam Martingano
3. Ana Fernandes

LADIES BEACH BIKINI O/1.63M

1. Larrissa Meyer
2. Bianca Janse van Rensburg
3. Kathrine Houcki

LADIES FITNESS BIKINI UP TO 1.66M

1. Farai Gomwe
2. Megan Wesson
3. Britney Smith
LADIES WELLNESS WOMEN’S FITNESS LADIES FITNESS BIKINI O/1.66M
FITNESS Iryna Tokar Philippa Lamont Wilke 1. Rowanne Morris
2. Jessica Lovett
WOMEN’S PHYSIQUE 3. Cassandra de Jager
Adele Jacobs
OVERALL
LADIES FITNESS
BIKINI
Rowanne Morris

IBFF PRO DIVA

RESULTS WHEN: 5 MAY 2018 / WHERE: KEMPTON PARK / PHOTOGRAPHY BY: STEVEN BUTLER
6''0 /1&'. FIGURE
1. Elouise 1. Suzaan
Pretorius du Plessis
2. Carmen 2. Nadine Yates
van der Merwe 3. Michelle
3. Emma Siebert
Hoogenhout
BIKINI 21-34
FITNESS U/1.65 1. Ciwanay
1. Ciwanay Malan
Malan 2. Michelle
2. Michelle McCall
van Niekerk 3. Rolynne
3. Roxy Burdett Wilken

FITNESS O/1.65 BIKINI 35+

1. Michelle 1. Vicky Keates
McCall 2. Madel
2. Kayla Reinhardt
Engelbrecht 3. Martie Morris
3. Susan Fourie
FITNESS
FITNESS O/35 MODEL
1. Nadine Yates 1. Susan Fourie
2. Susan Fourie 2. Claire Brown
3. Penny Wilbers 3. Taylor Jansen
van Rensburg
FITNESS O/40
1. Rochelle
van der bank
2. Sanet Eggett BIKINI 21-34 & FITNESS BIKINI 35+ FITNESS O/1.65 6''0/1&'.| FITNESS O/40
3. Penny Wilbers U/1.65 Ciwanay Malan Vicky Keates Michelle McCall Elouise Pretorius Rochelle van der bank
 TRUE STRENGTH GETS

YOU LEAN AND FIT

OPTIMUM OPTIMUM OPTIMUM

NUTRITION NUTRITION NUTRITION
GOLD STANDARD 100% WHEY OPTI-MEN
PROTEIN POWDER BRAND MULTIVITAMIN
OF THE YEAR OF THE YEAR OF THE YEAR
2017 2017 2017
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