CONTENTS
>> On the cover Ryan Terry
POWER UP
@Ryan-Terry
@ryanjterry
@ryanjterry
www.ryanterry.co.uk
>> Image supplied by USN
10 General news
Industry update
32
14 Ask Fitness His Edition
COVER PROFILE
We chat to
Arnold Classic
winner
Ryan Terry
All your health and fitness questions answered
16 Guy gear
Stay up to date with the latest gadgets
26
19 Gym gear
MALE FIXATION
Janna Breslin
Gear up with the latest cross-training gear
28 Five health hacks
How to instantly improve your health
36 The Florida effect
The power of priming on performance
70
40 Stay ahead of injury
WHEY FLAVOUR
REVOLUTION
Whey protein is,
without a doubt,
the most
competitive
product
category in the
supplement
market.
Why a proactive approach to body maintenance is
your best defence against biomechanical issues
42 Five ways you’re fast-tracking injury
What are the costs for physique and
performance-oriented goals?
TRAINING
54 Fitness news
The latest news, stats and info
56 Training guide
Add serious size with the hang clean and press
57 Endurance column
Buying time is expensive
58 Split decision
Is full-body training more effective than split
routines at building muscle?
60 Foundation of performance
Train movements, not muscles for the ultimate
performance boost
64 Back attack
Row your way to a bigger, better back
SUPPLEMENTS & NUTRITION
68 Supplement news
Power your performance
73 Protein power up
Cinnamon protein rolls
74 Nutrition news
Eat clean, live healthy
44
4 MAY - JUNE 2017
GET GOOD AT EVERYTHING
Develop all-round functional
fitness and strength
79 Show coverage
All the latest action from the competitive
physique stage
EDITOR’S LETTER
DON’T MISS OUT!
WHAT READERS HAVE BEEN UP TO ON INSTAGRAM
‘‘
THE MIND
MUSCLE
I’ve written a great deal over the
previous few editions about the
power and influence of the mind on
performance. My research and my own
experimentation has taken me down this
proverbial worm hole as I discovered just
how pivotal our minds are to success,
and just how limiting they can be when
we don’t work and train our mental
state – our mind muscle.
I’ve come to realise that after a
certain amount of physical training, you
reach a point where your body and your
physiology are at their peak. At this point,
more training starts to deliver diminishing
returns. However, that doesn’t mean
you’ve reached the upper threshold of
your performance potential. On the
contrary, in fact.
When you’ve spent months on end
consistently stringing together structured
training sessions according to an effective,
well-periodised training programme, you’ll
be at a place, physically, where you’re ready
to deliver a personal best, in whatever
physical endeavour that may be. The
magnitude of that performance, however,
will be directly proportional to the strength
of your mind muscle.
Having written about the central
governor – the psychological throttle that
forces us to hold back to keep something
in reserve, the power of priming (see
page 36 in this issue), the influence
of behavioural cues and framing,
differing forms of motivation, and other
psychological aspects of performance,
it has become abundantly clear that the
mind is the key to unlocking your full
genetic and physiological potential.
I for one have therefore actively engaged
6 MAY - JUNE 2017
in a great deal of
mental training over
the last 12 months, in
conjunction with more
advanced exercise, and
it has taken my running to a
place I never thought was possible –
and that’s actually our problem. You see,
we all have preconceived ideas about what
we can achieve or what we think we can’t.
These perceived limits have been shaped
consciously and subconsciously from past
experience, information we’ve read, stories
we’ve heard, or the race predictor function
on our newfangled heart rate monitor or
GPS sportswatch. Well, I’m here to tell you
that you’re capable of so much more, if you
just learn to let go of these preconceived
ideas of what’s possible, and take a giant
leap of faith toward the impossible.
So many people I know, train with, and
race with have this year demolished their
previous bests on the road. While a new
approach to training has something to do
with it, it has been the unshackling of their
self-belief in their ability that has pushed
them way beyond what they once thought
was their physical limit, and that has made
all the difference. I too have surpassed
almost all of the theoretical limits I had in
my head, with regard to my preconceived
running ability, and all because I now
choose to run a race without adhering to
a specific pace indicated on my watch. I’ve
learnt to run more on feel, maintaining my
threshold based on the intuitive feedback
my body gives me, rather than on cold,
hard data from a GPS device or heart rate
monitor. And you know what, every time
I’ve chosen to run on instinct rather than
on a preconceived notion of what I think is
possible, I’ve done better than expected.
So don’t sell yourself short. You’re capable
of so much more than you think you are.
To paraphrase the famous quote by Henry
Ford, which encapsulates this message:
“Whether you think you can, or think you
can’t, you’re probably right.”
So, next time you go out there to
perform, forget everything you think you
know about your physical limits. I promise
that you’ll end up surprising yourself.
Enjoy issue 29.
‘‘
IMAGE BY JETLINE ACTION PHOTO
“WHETHER YOU
THINK YOU CAN,
OR THINK YOU
CAN’T, YOU’RE
PROBABLY RIGHT.”
- Henry Ford
PEDRO VAN GAALEN
Editor
@PedrovanG
@pedrovang
ROW YOUR WAY TO A
BIGGER, BETTER BACK
TURN TO
PAGE
64
ON THE COVER...
AN ALLROUND
ROUTINE TO
IMPROVE
STRENGTH
AND FITNESS
PG 44
IMPROVE
YOUR
HEALTH
INSTANTLY
WITH THESE
TIPS
PG 28
ROW AND PULL YOUR
WAY TO YOUR BEST
BACK EVER! PG 64
FOLLOW US ON
TWITTER @FITNESSHISEDITION
OR INSTAGRAM @FITNESSHISEDITION
OR FIND UPDATES ON FACEBOOK
WWW.FACEBOOK.COM/FITNESSHE
PUBLISHER’S LETTER
THERE’S NO
GROWTH WITHOUT
CHANGE
I’ve just endured another few weeks of
gruelling recovery following more surgery.
It was a major operation which left me
(once again) sitting around the 90kg mark,
staring at the ceiling and reassessing
what’s most important in life. It’s not like
I needed to be reminded, but when you’re
in bed all day recovering from something
as big as this, you reassess a few things in
your head and in your life.
One thing I didn’t do for those two weeks
was engage with the outside world – no
social media, messaging (just family and
close friends) or email. I just laid there,
channelling all my energy into my recovery
to get back to normal life ASAP. I had no idea
what was happening in the outside world,
and for once I actually enjoyed it. I did spend
my birthday wishing I could eat, though.
Eventually the wounds began to heal
and my life regained some semblance of
normalcy, so I peeked back into the world
through social media. A remarkable thing
happens when you separate yourself from
this as you become more receptive and
acutely aware of what’s new and what’s
old. And you know what? All I could find
was people posting the same pics, saying
the same things they always do. All I saw
was stagnation, not just in how we present
ourselves, but also in the many pictures
I see, where physiques never seem to
change despite all the training and dieting.
That got me thinking, are people actually
progressing? The answer I was left with
was ‘no’! Sure, there are a few exceptions –
those elite few who put in the work behind
the scenes to make real changes to their
physique, which translates to a rise in their
social status. Most others, though, seem to
FROM THE PUBLISHERS OF
Combined circulation of 82,000 magazines
8 MAY - JUNE 2017
reverse the order, choosing to invest more
time in their posts than in their training.
That’s probably why it’s been a while since
SA produced any talent that has gained
international notoriety and become the next
“big” thing. So many local athletes want
recognition and big sponsors, yet I can count
on one hand the individuals who’ve made a
successful living being a brand ambassador
in SA. They’ve reached these levels of
success not just through hard work and
perseverance, but also by creating content
that delivers the right kind of messages to
those who follow their every move. It takes
time and hard work to develop an audience
and gain their respect, yet this can all be
destroyed with just one dumb post. Sadly,
there is too much of the latter being posted
these days.
So what’s my point? Well, it’s simple.
There is no growth without change. Take
a good hard look at yourself in the mirror
and remind yourself of what your goals
are. If you’re the same size and weight,
with the same body composition you had
eight months ago, then it’s time to stop
bullshitting yourself. You’re not progressing,
and it’s time to get real. Can you honestly
say you’re training hard enough, or are
you stuck doing the same routine, pushing
the same “max weight” because that’s
what you’ve always done? I don’t care how
long you’ve been in this game, the biggest
mistake you can make is thinking you’ve
got it all figured out. If you’re not growing,
you’re not training hard enough or eating
right – period.
It’s simple, yet I just don’t see any real
effort being made these days, and it bugs the
crap out of me. When I go on social media
and see a great pic of your abs, I wonder why
you never post any leg or back shots. I have
to presume then that great abs are all you
have to offer. If that’s your goal, then great,
but don’t expect to go further as an athlete or
pick up a sponsor.
If, however, your aim is to keep advancing,
then it’s time to take your work ethic to the
next level. Go study videos of great athletes
who have constantly evolved throughout their
careers and you’ll see the real effort it takes
to keep making changes to a physique. I
guarantee that when you learn to apply that
level of intensity to your training, then maybe,
just maybe, we’ll start getting some leg and
back shots. You’ve got to want to change,
though. Discipline alone isn’t enough. So,
stop posting and go bend some iron.
Enjoy the mag!
ANDREW CARRUTHERS
Publisher
@_MAV3RIK_
@mav3rik
PUBLISHER
ANDREW CARRUTHERS
andrew@maverickpublishing.co.za
EDITOR
PEDRO VAN GAALEN
pedro@maverickpublishing.co.za
DEPUTY EDITOR
WERNER BEUKES
CO-PUBLISHER
Tanja Schmitz
ADMINISTRATION
Leoni Needham
PHOTOGRAPHERS
Jason Ellis, Cindy Ellis,
Hennie Lombard,
Slade, Michael Neveux,
James Patrick,
Soulby Jackson
SENIOR
DESIGNERS
Christian Nel,
Teya Esterhuizen
CONTRIBUTORS
& ADVISORY
Gareth Powell,
Sean Johnson,
Julian ReichmanIsraelsohn,
Steve Attwell
TECHNICAL
Cory Schmitz
ADVERTISING SALES
ANDREW CARRUTHERS
andrew@maverickpublishing.co.za
011 791 3646
PUBLISHED BY THE MAVERICK
PUBLISHING CORPORATION
Publishers of Muscle Evolution,
fitness magazine and FATLOSS magazine.
www.maverickpublishing.co.za
Postnet suite 99, Private Bag X8
North Riding, 2162
Head Office: +27 11 791 3646
Fax: 086 660 4761 E-mail: info@fitnesshe.co.za
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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 publication.
The information published in this magazine should not be
considered as medical advice, please consult a registered
doctor. The Maverick Publishing Corporation shall not
be liable for any unsolicited material, nor photographs
or manuscripts submitted to our publication office.
The Maverick Publishing Corporation reserve the right
to reject any advertising without notification, and will
not publish any editorial material nor advertising that
we feel does not comply with our readership audience.
All Stock photography via www.dreamstime.com &
www.shutterstock.com
POWER UP
■ GENERAL NEWS
NOW’S THE TIME TO OWN
A FITNESS FRANCHISE
The secret of business success lies in
identifying what your clients want most,
and finding a way to supply it. It’s also
important to distinguish between the
‘needs’ and ‘wants’ of a client, as we’re
often driven by our desires, rather than
by necessities. To that end, a form of
training that effectively improves a person’s
outward appearance to appease their ‘want’,
while also effectively improving their health
(the need), has the potential to be a highly
successful business in the local health and
fitness industry. And thanks to advances
in technology, it’s now an excellent time
to own a fitness franchise in South Africa,
provided, of course that it is able to offer
people what they want – which for most is
When you decide the time is right for you to own a fitness franchise, visit
visible results within weeks, rather than
www.body20.co.za/key-activations or email franchise@body20.co.za.
months, with as few sessions as possible,
and no back-breaking resistance training.
As it happens, these are just some of the
benefits offered when participating in
an individually-tailored, Body20 fitness
programme. Using electrical stimulation,
rather than resistance training to produce
identical muscular contractions during
a 20-minute session, muscles undergo
150 times more contractions than for the
same period of conventional exercise. After
TRX LAUNCHES CONNECT
assisting entrepreneurs to find suitable
DIGITAL PLATFORM
premises, Body20 will offer a choice of
in tandem with the TRX
TRX, an industry leader
turnkey packages to suit the available space,
Consumer App, used
in functional training,
backed by training, web-based advertising
by members to access
recently announced
and ample qualified leads to get franchisees
and perform guided
the launch of TRX
operational and generating revenue.
workouts whether in the
Connect, an integrated
club, at home or on the
digital platform that
APP
go. TRX Maps, featuring
combines an app for
proprietary movement
fitness professionals,
assessment technology,
a
consumer
app,
and
TRAIN FOR ANY OBSTACLE COURSE RACE WITH TUFF N
informs customised
proprietary body
MUDDY. The workouts provided will prepare you both physically
training programmes to
assessment
technology
and mentally to complete an OCR. Certified personal trainer Trish Blackwell
help meet an individual’s
that utilises TRX’s
provides customised and progressive conditioning through this app’s video
specific needs and helps
acclaimed
programming,
coaching and programme structure. Extensive running coaching is provided to
track progress.
education and equipment.
help build the endurance conditioning needed in long obstacle races. Features
TRX
Connect
features
12 Weeks of Tuff Progressive Challenge Workouts that will prepare you for
three key components:
anything; 12 Weeks of Full Body Cross-Training Programming; 12 Weeks
TRX Digital Pro app,
of Trackable Test Sets; 12 Weeks of Running Progression Programming;
the TRX Consumer app
60+ Exercise Videos and
and TRX Maps powered
Explanations; Dynamic
by Physmodo. TRX
Warm Up and Recovery
Digital Pro provides
Training Video Coaching for
an interface for clubs
Injury Prevention; and Video
and trainers to interact
Coaching Tips For Racing and
directly with members,
Training.
selecting and delivering
$2.99 Available on iTunes
specific workouts to
participating members,
and communicating with
members in real time.
TRX Digital Pro works
POWER UP!
ALL THE LATEST
NEWS IN THE WORLD
OF FITNESS
10 MAY - JUNE 2017
TOP READS THIS MONTH
CROSS TRAINING WOD BIBLE
(KINDLE EDITION)
By P Selter
Comprehensively covers the health benefits of
cross training, with in depth terminology to help
you understand the abbreviations and lingo used.
Perform any of the 555 cross training WODs,
with suitable options for beginners, along with
benchmark workouts, hero workouts, bodyweight
workouts, and running and rowing workouts. Also
includes kettlebell, Olympic lifting, and strongman
workouts to create the ultimate physique and allround athlete.
$8.11 www.amazon.com
THE BANTING POCKET GUIDE
By Tim Noakes, Bernadine Douglas &
Bridgette Allan
In partnership with The Noakes Foundation and the
Eat Better South Africa! initiative, the bestselling
The Banting Solution now comes in a size that
fits every pocket. This little guide will provide all
the tips and advice you need with which to start,
and successfully maintain a Banting lifestyle. The
book answers your most pressing questions, busts
the myths that have cropped up around Banting;
provides helpful meal plans, Banting-friendly food
lists and recipes, and teaches you how to Bant on a
budget, making this lifestyle accessible to everyone.
R140 www.penguinbooks.co.za
SMART CARB GUIDE
By Gabi Steenkamp & Liesbet Delport, Registered
Dietitians
The Smart Carb Guide aims to address the
ignorance factor regarding blood glucose, which
when uncontrolled, can result in major lifestyle
diseases such as obesity, diabetes, high blood
pressure and all the heart-related diseases. As a
consumer of food products, you need to be informed
of the qualities of the food you eat and how it may
affect your blood glucose response and over the long
term, your health. An introductory section explains
the GI & GL concepts in layman’s language, and
includes practical tips on how to make the GI & GL
work for you. It’s invaluable as a reference guide for
any health enthusiast.
“I HATED EVERY MINUTE
OF TRAINING, BUT I SAID,
‘DON’T QUIT. SUFFER NOW AND
LIVE THE REST OF YOUR LIFE
A CHAMPION.”
– MUHAMMAD ALI
FEATUREFLASH PHOTO AGENCY
/ SHUTTERSTOCK.COM
R138 www.gifoundation.com
POWER UP
■ EVENTS CALENDAR
19
M A Y
20
APRIL
2017 REEBOK
CROSSFIT REGIONALS
The fittest men, women and
teams from 17 worldwide
areas will head to one of eight
regional events over three weekends starting in
May, for their chance to compete at the Games.
Dates: 19 May - 4 June 2017
Games.CrossFit.com
for more info.
2017 REEBOK CROSSFIT
ONLINE QUALIFIER
New this year, teenage athletes
will join the masters in The
Online Qualifier following the
Open. The top 200 masters and
teenagers from each division
will be invited to compete in the
four-day, online competition.
The qualifier will decide the 20
fittest masters and teenagers
from every division who will each
receive a ticket to the Games.
Date: Ends 24 April 2017
Visit Games.CrossFit.com for
more info.
27
M A Y
EVENTS
LAST MAN
STANDING
TEAM
EVENT
This is an
event for the community, by the
community. The concept has grown
from a single event activation in
2014 into a brand that represents
the lifestyle, generating year-round
activity through its live events, global
online events and its engagement
with community partners. The Team
Event will pit teams of two men and
two ladies against each other.
Date: 26-28 May 2017
Venue: Modder Sports Complex,
Johannesburg
Visit lms360.net/lmsteam.html for
more info.
12 MAY - JUNE 2017
The Warrior Race is
South Africa’s largest
obstacle course race
(OCR) series. It incorporates trail running
with various physical challenges in the form
of obstacles. The Toyota Warrior powered by
Reebok series offers athletes from different
sporting codes the opportunity to compete
against one another over three different race
distances.
Toyota Warrior event #3
Date: 27 May 2017
Venue: Kwanyoni Lodge, Nelspruit,
Mpumalanga
Enter now at www.warrior.co.za
21
M A Y
FNB CAPE
TOWN 12
ONERUN
The streets of Cape
Town will be buzzing
with excitement as runners toe the line
at the third annual FNB Cape Town 12
OneRun. The event aims to celebrate
everything that the beautiful city of Cape
Town has to offer – the vibe, the city and
the people. This fast, flat 12km run brings
together runners from all walks of life,
businesses entering teams, and outrageous
free-spirited individuals who take the dress
up option to the next level.
Date: Sunday, 21 May 2017
Venue: Woodbridge Island to Portside
Building in Cape Town CBD
For more info or to enter, visit
www.thecapetown12.com or email
entries@thecapetown12.com. Engage via
Facebook at Ctown12 or via Twitter:
@CTown12 or Instagram @CapeTown_12.
Photo by: ZC Marketing Consulting
26
M A Y
THE WARRIOR
RACE SERIES
Photo: Chris Hitchcock
05
M A Y
GRAVEL & GRAPE
The third annual Gravel & Grape MTB event
features two options – the Gravel & Grape Extreme
and the Gravel & Grape Adventure. The Extreme
is a three-day race for hardcore mountain bikers
that is 207km in length, while the Adventure is a two-day mountain bike
challenge that covers 65km of cycling over the two days. The Adventure
is both a solo and team event.
Date: 5-7 May 2017
Venue: Breedekloof Wine Valley, Western Cape
For more info, visit www.gravelandgrape.com.
PHYSIQUE AND BODYBUILDING CONTESTS
Xtreme Body Classic
Organised by the National
Amateur Body Building
Association (NABBA) and
World Fitness Federation
(WFF).
Date: 29 April 2017
Venue: Showgrounds,
Expo Area, Curie Avenue,
Bloemfontein
E-mail kobie@
supremesport.co.za
SA Xtreme
This popular event is an
IFBB-sanctioned show and
a qualifier for the Arnold
Classic Africa 2018.
Date: 17 June 2017
Venue: Pretoria
Visit www.ifbbsa.co.za for
more info.
IFBB Arnold Classic
Africa
Jacques
Fagan
The second edition of the
Arnold Classic Africa for
professional and amateur
athletes forms part of the
Arnold Sports Festival.
The expo will feature
the latest in sports
equipment, apparel and
nutrition.
Date: 5-7 May 2017
Venue: Sandton Convention
Centre
arnoldclassicafrica.com
Battle of the Titans V
Date: 2, 3 June 2017
Venue: HS Durbanville
Auditorium, Langenhoven
Street, Durbanville
E-mail kevin@bbfsa.co.za
COURSE DATES
JOHANNESBURG
5 May – Exercise is medicine
6 May – Sports massage
13 May – Advanced boxing
19 May – Exercise is medicine 2
27 May – Advanced boxing 2
20-21 May – Exercise &
pregnancy
2 June – Functional nutrition
for trainers
2 June – Fascia, the hidden factor
2,4 June – Olympic
weightlifting
9 June – Exercise is medicine 3
10 June – Boxing level 1
10 June – Partner level 1
17 June – Functional training
24 June – Strapping
24 June – Boxing level 2
CAPE TOWN
6 May – Strapping
3-4 June – Bootcamp
Workshop
1 July – Athlete Assessment
Visit www.fitpro.co.za for more info or email
fitnesspro@fitpro.co.za for bookings.
www.fitnessmag.co.za
13
www.fitnesshis.co.za 13
POWER UP
■ READER Q&A
DID YOU KNOW?
ASK THE EXPERTS
JUST ONE HOUR
OF LOST SLEEP
CAN REDUCE
DAY-TIME
PRODUCTIVITY
BY 25%.
>> Question was answered by Mario van Biljon and Pedro van Gaalen
FEELING
DEPRIVED
Q
The quality of my sleep has taken a dive over the past few weeks due to a
number of late nights spent working and all the stress that goes with it.
I also find that I struggle to fall asleep after working late into the night and
never feel rested when I wake up these days. What’s worse is that it’s now
starting to affect my performance in the gym. What can I do to get my sleep
back on track? Michael via email
A
There is no question that adequate
sleep is crucial for optimal health,
recovery and performance. Time and
again, science reveals how a lack of good
quality sleep of at least 7-9 hours a night
is essential for humans to thrive. Yet, life
happens and we're often left trying to
cope with just 5-6 hours of interrupted or
restless sleep and this quickly catches up
with us. We covered the long-term health
implications of curtailed sleep and long
work hours in our Jan-Feb 2017 issue
(check it out on Zinio if you missed it),
14 MAY - JUNE 2017
but to summarise, researchers from the
University of Jyvaskyla in Finland showed
how the combination of long working
hours and a lack of sleep earlier in life
has negative effects on a man's health in
his later years.
However, the implications of your
predicament are more immediate, in
that it's starting to affect the quality of
your training. The main reason for this is
that your lack of sleep is hampering your
ability to recover from heavy training
sessions, which means you're probably
You can’t
technically
‘catch up’ on
the lost sleep,
but improving
sleep quality
and duration
over a period
of a few weeks
will help you feel
a lot better.
entering a state of under-recovery. This
happens because the process of muscle
repair and the restoration of the immune,
nervous, hormonal and muscular
systems happen predominantly during
periods of deep sleep.
Sleep is also responsible for
maintaining optimal levels of cognitive
skills such as speech, memory,
innovative, and flexible thinking. In other
words, when you suffer from a lack of
sleep, you're going to struggle in all
aspects of life, not just in the gym.
The fact that you are experiencing
recurrent nights of poor quality and short
duration sleep means you're suffering
from cumulative sleep debt. Studies
on the subject have found that chronic
sleep deprivation can have a number
of health implications. For instance,
it can slow glucose metabolism by as
much as 30 to 40% due to an over-active
central nervous system which inhibits
the pancreas from producing adequate
insulin. To give you an indication of just
how marked this effect can be, a week
of sleep deprivation has been shown to
reduce the ability of an 18–24 year old to
synthesise glucose to that of an elderly
person. Glucose effectiveness, defined
as the ability of glucose to mediate its
own disposal independently of insulin,
was also 30% lower in sleep-deprived
subjects in the study.
Reduced levels of sleep will also
trigger the endocrine system to produce
greater levels of the catabolic stress
hormone cortisol, which may interfere
with tissue and muscle repair. Over time
this could reduce your body’s response to
training and possibly lead to overtraining
(through under-recovery) and injury.
Other hormones affected by a lack
of sleep include important substances
required to optimise muscle growth
and improve strength, such as growth
hormone (GH) and testosterone.
Studies have also linked sleep
deprivation with a decrease in endurance
and an increase in ratings of perceived
exertion. This means that in a sleepdeprived state you're likely to feel more
fatigued than you actually are, which
is another factor that is potentially
impacting your performance in the
gym. Another reason for your lackluster
performance in the weights room may
also be linked to a drop in motor function
that is commonly associated with
cumulative sleep debt.
To combat the adverse affects of sleep
deprivation you need to first string a few
nights of good quality sleep together. You
can't technically ‘catch up’ on the lost
sleep, but improving sleep quality and
duration over a period of a few weeks
will help you feel a lot better. Obviously
this will require that you go to bed
earlier, but that isn't always possible
when faced with work commitments. It is
therefore preferable that you try to limit
the number of consecutive days during
which you work late. It may also be worth
trying to go to bed earlier at night and
waking up a bit earlier in the morning to
If you can’t
get at least
7-8 hours of
sleep a night,
try catching
a 20-minute
nap over your
lunch break to
revitalise your
body and mind.
finish off your work. This will help you
get closer to eight hours of sleep, and
should mean you start to wake up feeling
rested and rejuvenated again. If you can't
get at least 7-8 hours of sleep a night, try
catching a 20-minute nap over your lunch
break to revitalise your body and mind.
You may also want to reduce the
volume and/or intensity of your workout
on and after highly stressful days or
following nights of poor sleep. Lighter
exercise loads will reduce the cumulative
stress on your body, and can actually
help to improve sleep quality. It is also
worth trying to naturally increasing your
melatonin levels, as this is the hormone
that regulates your circadian rhythm
and therefore governs your wake-sleep
cycle. Melatonin is produced when you
are exposed to darkness and it is the
production of this hormone that sends
you to sleep. It is therefore important
that you go to sleep in a dark room that
has no artificial light. It's also a good
idea to turn off all electronic equipment
at least 30 minutes before bed time.
Another way to increase melatonin
output at night is to expose yourself to
intense light during the day. Exposure
to the sun's UV rays causes body
temperature to rise and suppresses
melatonin production during the day,
which makes you feel more awake. It
also causes your body temperature to
drop more efficiently at night, increasing
melatonin levels.
CHRONIC SLEEP
DEPRIVATION CAN
SLOW GLUCOSE
METABOLISM BY AS
MUCH AS 30 TO 40%.
SUPPLEMENT
YOUR SLEEP
Q
Melatonin is
a hormone that
sends you to
sleep and is
produced when
you are exposed
to darkness.
It is therefore
important that
you go to sleep
in a dark room.
It’s also a good
idea to turn off
all electronic
equipment
at least 30
minutes before
bed time.
5 TIPS TO SLEEP BETTER
Keep your
bedroom at a
cool temperature
(not cold) to
help your body
temperature
drop to levels
that induce
sleep.
Develop a
routine each
night before bed
and go to sleep
at the same time
(or as close to
it as possible).
This will help
to prepare your
mind and body
for sleep.
Avoid exercise
late in the
evening, as
your increased
heart rate and
elevated body
temperature
will hamper your
ability to fall
asleep quickly.
Avoid alcohol
and stimulants
like caffeine
before bed.
Poor sleep
quality can be
a result of a
mattress and/
or pillow that
has lost its
structural
integrity. Most
mattresses have
a lifespan of
8-10 years.
What can I eat or take
in supplement form to
help me sleep better at night?
Jonothan, via email
A
There are a number of
natural substances touted
for their ability to induce and aid
restful sleep. The most beneficial
natural remedies for sleep
deprivation include chamomile
tea, valerian root and kava, as
these substances have been
used for centuries to help calm
you down.
In terms of supplements,
melatonin, 5-HTP, GABA and
B vitamin supplements can
assist you in falling asleep
faster and staying asleep
throughout the night. Melatonin
is the supplemental form of the
hormone used to regulate your
circadian rhythm, while 5-HTP
is a melatonin precursor, which
helps your body produce more of
the hormone naturally.
GABA is a neuro-inhibitory
transmitter that technically
‘shuts off’ brain activity, helping
to calm you before bed and
promote resultful sleep. Lastly,
B vitamins (in the form of pills,
patches or injections) aid your
body in converting the amino
acid tryptophan into niacin and
serotonin, which regulate sleep
and increase deep REM sleep. ■
www.fitnesshis.co.za 15
POWER UP
■ GUY GEAR
CANON EOS M6
MIRROR-LESS CAMERA
Canon’s new EOS M model,
the M6 is a mirror-less
camera that packs highend Canon features into a
compact body.
INC
LUD
E
PAT THE S
ENT
HD ED
OPT O®
ICS
OAKLEY HOLBROOK™ METAL
The Holbrook™ Metal takes Oakley’s famed
frame to the next level in terms of style with
a crafted lightweight sheet metal frame
that incorporates advanced technology.
Unobtainium® interior stem pads increase
grip without compromising on style, while a
Three-Point Fit holds lenses in precise optical
alignment and eliminates pressure points.
GUY GEAR
WE LIKE
PRODUCT HIGHLIGHTS
■ 24.2MP APS-C CMOS Sensor
■ DIGIC 7 Image Processor
■ 3.0” 1.04m-Dot Tilting
Touchscreen LCD
■ Full HD 1080p Video
Recording at 60 fps
PYLONES
BODYBUILDER
MAGNETIC
TRIVET
Keep your diet posted on
the fridge, then use it as a
trivet on the table.
Available from
www.pylones.co.za.
R299.95
THE LATEST GEAR, FASHION, AND
ACCESSORIES TO COMPLEMENT YOUR
FITNESS LIFESTYLE.
TUDOR ADVISOR
In 1957, the Tudor
Advisor was the first
alarm watch ever
produced by Hans
Wilsdorf, the founder
of Tudor. To this day
it remains the only
watch of the Wilsdorf
house to offer such
a function.
The Tudor Advisor
is a modern version
of the emblematic
1957 alarm watch.
The watch’s movement
is equipped with a
mechanical alarm
clock module that
delivers a perfectly
uniform crisp, clear
sound. Manufactured
entirely in Switzerland.
Available at selected
Tudor retailers
country wide.
www.tudorwatch.com
16 MAY - JUNE 2017
GYM GEAR ■
REEBOK PRINT SMOOTH
Aimed at the everyday runner who
wants a versatile shoe with a striking visual
aesthetic. Ideal for light runs and
run-led fitness training.
R1,599 www.reebok.co.za
NIKE METCON DSX FLYKNIT
The Nike Metcon DSX Flyknit is designed for
balance, strength and cardio with a lighter, more
flexible one-to-one fit. It also has cushioning for
running and support for plyometrics.
R2,499 www.nike.com & Nike stores
POWER UP
PUMA TECH FLEECE HOODIE
This training hoodie is designed to keep you
comfortable, no matter where your workout
takes you. Highly functional materials keeps
you dry and comfortable during exercise.
R1,299 www.puma.com
TOTALLY
CROSSED
OUT
ASICS FINISH ADVANTAGE TIGHT
A must have for spirited runners with
muscle support and knee stability panelling.
Motion Dry fabrics allow your skin to
breathe freely and keep you dry.
R2000 www.asics.co.za
GEAR UP FOR ANY ACTIVITY
WITH THE LATEST CROSS
TRAINING GEAR
UNDER ARMOUR
NIKE METCON 3
Gemini 3
R2,300 www.sportsmanswarehouse.co.za
TURN TO PAGE 44 FOR
OUR CROSS TRAINING
FEATURE & WORKOUT
The Nike Metcon 3 is designed to support
high-intensity training, with a flat and strong
platform, delivering stability for squats, box
jumps and explosive lifts.
R 1,799 www.nike.com & Nike stores
www.fitnesshis.co.za 19
POWER UP
■ GYM GEAR
NIKE AIR
MAX 1
ANNIVERSARY
ASICS STRIPE SS TEE
Effortless running top for men featuring
reflective Asics stripes on the shoulders,
and a soft lightweight knit fabric.
R500 www.asics.co.za
PUMA PURE RUNNING CAP
The cap has a curved visor with a sportmesh undervisor, and a Moisture-Wicking
sweatband along with mesh inserts at the
side panels for air circulation.
R329 www.puma.com
It’s the Air Max
that started it all.
Originally released
in 1987, the Air
Max 1 introduced
the world to visible
Nike Air cushioning.
The Tinker Hatfield
design was first
released in three
iconic colourways,
including these
classic white, red
and grey and white,
blue and grey
combos. The icon
returns with its
coveted shape.
R1 499.95
NIKE AIR
MAX 1
ULTRA 2.0 LE
Recognised as the
most innovative
Air Max 1 to date,
cored-out ultratooling helps
make it one of the
lightest Air Max
models ever. The
“3.26” placed on
the tongue marks
the anniversary of
the original.
R1 499.95
ASICS FUZEX GRAPHIC TIGHT
The lightweight, soft stretch material offers
optimal freedom of movement as well as a high
level of comfort. The material also provides
excellent heat and moisture management.
R1,100 www.asics.co.za
ASICS SPRINTER
Fitting like a second skin with flatlocked
seams for high-speed aerodynamic
performance and comfort.
R500 www.asics.co.za
20 MAY - JUNE 2017
PUMA VENT SS GRAPHIC TEE
This ventilated graphic tee is suited with
technology to keep you cool and dry, and is
enhanced with a stand-out all-over graphic,
and ventilation.
R749 www.puma.com
PUMA LIGHTWEIGHT BACKPACK
This backpack features a cut-out space
for a hydration system, a barely-there
feel, moisture-wicking materials, and a
substantial amount of storage space.
R1,199 www.puma.com
ASICS MEN’S FUZEX SS TEE
Made from comfortable, lightweight fabric, and
is equipped with Asics MotionDry Technology.
Displaced seams reduce chafing and irritation
caused by continuous movement.
R600 www.asics.co.za
POWER UP
■ FIT TECH
TOMTOM TOUCH CARDIO
Monitor your heart rate, track
your steps, calories burnt, sleep
and active time. The TomTom
Touch Cardio boasts a new elegant
design for everyday wear.
Available at Makro, Game, Dion
Wired, Cape Union Mart.
R2,499
GARMIN VIVOACTIVE HR+
This GPS smartwatch is equipped
with a sunlight-readable, highresolution colour touchscreen.
Sports apps loaded on the
device enable GPS-tracking of
running, biking, swimming and
more, with no phone connection
required. Customisable with free
downloadable watch face designs,
widgets and apps from the Garmin
Connect IQ™ store. Users can
also receive smart notifications
and smart coaching from
Garmin Connect™.
R5,199
Heart rate monitoring equates to a
more accurate calculation of calories
burnt, measures the true intensity
of your exercise efforts and provides
deeper insights into fitness levels.
FIT TECH
GADGETS AND TECH TO GIVE YOU THE
EDGE IN YOUR TRAINING AND RACING.
BOX SMART
PIQ Sport Intelligence, a leading French start-up in the sports
wearables field, and Everlast, the leading brand in the world
of boxing, have together launched the world’s first artificial
intelligence wearable device for boxing.
– the first AI system in the world
The system includes an app
that autonomously understands
and a co-branded AI-enabled
and analyses sports movement.
wearable wrist strap that use the
Everlast and PIQ employs motionPIQ Robot™ device to analyse
capture algorithm technology
movement. This will allow boxers
that was developed by studying
around the world to implement
thousands of boxers and millions
‘Winning Factors’ in real time by
of motions.
tapping into GAIA’s intelligence
For more info, visit piq.com/boxing or www.everlast.com
22 MAY - JUNE 2017
APP
TECHNOGYM LAUNCHES
MYCYCLING™ INDOOR TRAINING SOLUTION
MyCycling™ combines a high-tech smart trainer, a native
app with personalised programmes and access to a network
of professional coaches to offer a complete indoor cycling
training solution. A key feature is the inclusion of a specific
training system called Technogym Neuromuscular Training™
(TNT), which aims to enhance metabolic and neuromuscular
characteristics to improve outdoor performance. R29,995
THE SMART TRAINER:
■ Offers maximum
stability during training,
especially when
simulating outdoor sprints
■ Suitable for mountain or
road biking.
■ The electro-mechanical
brake controls every
second with acute
precision.
■ Torque sensor that
directly measures power
with a precision tolerance
of approximately 1%.
■ The app gives virtual
access to ‘ride’ along
the world’s most iconic
cycling routes.
POWER UP
■ GROOMING
HANDS OFF YOUR LADY’S SKINCARE!
ORGANIC
Men’s skin is dependent upon the male hormone
testosterone. It is up to 20% thicker than women’s
skin, has more pores, and its dermal structure
contains more collagen fibres. Additionally, men’s
sebaceous glands are more numerous and more
active, which tends to make men’s skin oilier. Men’s
cutaneous metabolism is therefore quite different
and their skincare needs are not the same as
those of women. This means that it is important
to choose skincare products that are specifically
adapted for men’s skin.
WHAT TO DO ON A DAILY BASIS:
■ Choose products specially designed for men
to cleanse and protect the skin. Opt for gentle
cleansers to avoid irritating skin which is regularly
subjected to razor blades.
■ For shaving, use soap-free, pH-neutral shaving
gels and foams.
■ After shaving, avoid lotions with alcohol
that will only increase burning sensations and
discomfort. Instead, apply a soothing, non-greasy
product with a light texture.
PURE BEGINNINGS
– ORGANIC CARE
REFRESHING
SHAVE CRÈME
Tip provided by Florence Benech, Pharmacist, Director of Vichy Laboratories - Active Cosmetics
GROOMING
VICHY HOMME
GIVE YOUR SKIN AND HAIR
THE ATTENTION THEY DESERVE
TO COMPLETE YOUR LOOK.
This shave crème is
designed to leave you
feeling refreshingly cool
after your shave, while
not drying out your skin.
Jojoba oil moisturises
the skin, retards water
loss and enhances
skin flexibility and
suppleness. Aloe soothes
the skin after shaving
and helps to prevent
ingrown hairs.
>> R104.95 (150ml)
www.purebeginnings.co.za
HOME GROWN
THERAVINE MEN
ACTIVE DAILY
FACE WASH
ANTIIRRITATION
SHAVING GEL
For men with
sensitive or
problem skin such
as ingrown hairs
or pimples caused
by shaving, or
those suffering
from redness or
irritation caused
by shaving.
>> R230 (150ml)
SENSITIVE
BALM
Fortifying aftershave balm for
men with sensitive
skin who have
had enough of
razor burns and
irritation.
>> R295 (75ml)
LIFTACTIV UV
An active
anti-wrinkle,
anti-fatigue
moisturiser
for men with
sensitive skin
with wrinkles and
signs of fatigue:
dehydrated skin,
dull complexion
and drawn
features.
>> R460 (30ml)
A tri-functional
foaming gel to
gently cleanse the
skin to leave it
toned and rid it of
excess sebum to
leave it visibly revived.
This product can
act as both a shaving
foam and hair
shampoo and is
mild enough to use
twice daily.
>> R275
THERAVINE MEN
INTENSIVE
HYDRATING DAY
CREAM
A light, freshly
textured day cream
that includes a
unique moisturising
molecular film
to help induce an
immediate and longlasting moisturising
effect on male skin
which needs more
intensive hydration
after shaving.
>> R332
www.fitnesshis.co.za 23
ADVERTORIAL
■ miha bodytec
MAKING THE MOVE TO
MOBILE PERSONAL TRAINING
Having initially
switched careers
to pursue an
interest in the
hospitality sector,
Capetonian Ryan
Johnson was
drawn back to the
health and fitness
industry when the
rise in popularity
of electro-muscle
stimulation (EMS)
training caught
his attention.
“My initial stint as a personal trainer
ended abruptly, without me having
completed my studies. However, I began
to see a number of gyms around Cape
Town offering EMS training, in addition
to a number of boutique EMS studios
opening up, and I felt it was an ideal
opportunity to rekindle my career in the
industry,” he recalls.
Ryan landed a job working at Cape
Fit Impulse Training studio in 2013, and
did his EMS certification through Miha
Bodytec. “I was there for two years,
working exclusively with Miha Bodytec's
EMS technology, and the results
were amazing!”
started at-home training part time while
still based at the studio. However, purely
through referrals, both from my new
client base and those of my gym-based
clients, my at-home personal training
hours soon overtook my time
in the studio.”
Without any formal advertising or
marketing, Ryan was eventually able
to leave the studio and blaze his own
trail as an independent mobile personal
trainer. “I never set out to make the
transition – it kinda just happened,”
explains Ryan. “I was never proactive in
my attempts to grow my at-home client
base, but when you achieve the results
you do using EMS, clients
talk and share their stories.
“I WAS NEVER PROACTIVE IN
It's like the ultimate form
MY ATTEMPTS TO GROW MY ATof viral marketing. Once
HOME CLIENT BASE, BUT WHEN
you've established yourself,
YOU ACHIEVE THE RESULTS YOU EMS training basically
DO USING EMS, CLIENTS TALK
sells itself.”
AND SHARE THEIR STORIES.”
Ryan says that within the
first two months of going
Due to the effectiveness of this form
solo he was easily covering his loan
of training, Ryan realised there was
repayments, and his foray into the world
an opportunity to take EMS to a wider
of mobile personal training soon took off.
audience through at-home sessions.
This enabled Ryan to pay off the three“Not everyone wanted to train in a gym,
year personal loan he took for the Miha
so I decided to invest in a Miha Bodytec
Bodytec EMS system, within 24 months.
portable system.” As the bank didn't view
“The fact that I can do two EMS training
his application as a business loan, Ryan
session in the time it normally takes
needed to take a personal loan to finance
to complete one conventional personal
the purchase of the EMS machine. “I
training session meant I significantly
24 MAY - JUNE 2017
Ryan has
refined his
approach to
EMS training,
incorporating
resistance
with bands
and squeeze
balls. “This
forces clients
to squeeze or
tighten their
muscles, in
addition to
the EMSinduced
involuntary
contraction,
which I find
makes it more
effective.”
boosted my earning potential.” As a
mobile trainer, Ryan says he averages
about one session an hour, but that
includes travel time. “Normal sessions
require over an hour to fit in the training
and travel,” he elaborates.
Ryan now offers a combination of
offerings, including back-to-back training
sessions for three people, which takes
approximately 90 minutes, in addition
to couples training and one-on-one
sessions. “I have structured my rates on
a sliding scale so that those who book
back-to-back sessions pay slightly less
than individual sessions, making it an
attractive option for clients, and it helps
me to maximise my time efficiency.”
Ryan has also refined his approach to
EMS training, incorporating resistance
with bands and squeeze balls. “This
forces clients to squeeze or tighten their
muscles, in addition to the EMS-induced
involuntary contraction, which I find
makes it more effective.”
Ryan has since branded his
mobile personal training business as
My15Minutes.co.za, as he has developed
a training protocol that delivers an
effective workout in just 15 minutes.
Using Miha Bodytec’s EMS technology he
is able to train all major muscle groups
simultaneously, achieving a time under
tension effect during these sessions
that is comparable to several hours of
extensive strength training in the gym.
He says that the promise, and delivery,
of results in just 15-20 minutes just can't
be beaten as a value proposition in the
personal training business. “But don't
be fooled. Even though the sessions are
shorter, I still work a full day. As a mobile
trainer I'm on the go from 06:00 and
usually end my last session at 20:00. I
average about 32 sessions a week, which
is more than enough for a successful
personal training business, based on the
rates I charge and my low overheads now
that I've paid off the EMS system.”
Ryan adds that he doesn't need client
contracts. “I work on a pay-as-you-go
model with my clients. I just request
that they do four sessions upfront to
give EMS training a chance to deliver the
benefit. Most people are hooked from
the first one, which means contracts are
unnecessary – they keep calling me for
more sessions,” he concludes. ■
For more info on the
Miha Bodytec EMS
training system, e-mail
info@impulseworkout.co.za or
visit www.miha-bodytec.com
Dive into
The World of miha bodyTec
a technology is striding ahead!
Active musculature is the key to a body with great capacity, as well as being a precondition for health, fitness, wellbeing, and
an aesthetically pleasing appearance – in short, for that kind of physical and mental ability you’ve always really wanted. miha
bodytec guarantees results that will astound you, results you can achieve rapidly, and results you can really see. Right in step
with the spirit of our times!
- experience miha bodytec for yourself!
impulse Workout cc
Phone: +27 21 4243760
southafrica@miha-bodytec.com
www.miha- bodytec.com
POWER UP
■ MALE FIXATION
JANNA
BRESLIN
JANNA BRESLIN IS
A PROFESSIONAL
SWIMWEAR AND
FITNESS MODEL,
A CERTIFIED
NUTRITIONAL
THERAPIST, AND A
NASM-CERTIFIED
PERSONAL TRAINER
BASED IN SAN
DIEGO, CALIFORNIA.
She began her fitness
modelling career in
2008 after winning
multiple titles in the
National Physique
Committee (NPC)
federation and
has since become
somewhat of a social
media sensation
on Instagram. This
success has inspired
her to direct her
attention to pursuing
her passions for
fitness, nutrition, and
holistic living.
jannabreslin
@jannabreslin
Janna Breslin
www.jannabreslin.com
>> Photography by James Patrick,
www.jamespatrick.com
26 MAY - JUNE 2017
What’s your approach
to achieving such an
amazing body?
I believe that looking lean and
healthy should be the result of
a balanced approach, and not
because you’re malnourished
with an overstressed body. I’ve
learnt my lesson with under
eating and over training.
What type of diet do you
follow, then?
I like Paleo eating, which means
lots of organic whole foods. I aim
to eat a micronutrient-dense
diet without any gluten, grains,
dairy, soy, sugar, caffeine, or
processed or GMO foods.
What does your workout
routine consist of?
I train in the gym about 4-5
times a week, and I do minimal
cardio. I do, however, walk every
day and do sprints twice a week.
I love to stay active outside the
gym and get some fresh air.
How else do you like to
keep active?
I enjoy walking my dog, hiking,
backpacking, biking, playing
tennis and golf, swimming, and
doing hot yoga.
How did you end up as a
fitness model?
Competing in Bikini
competitions was where
I initially got my “fire” to
enter this industry, but that
doesn’t mean you need to be a
successful competitor to make it
in the world of fitness or appear
in magazines. If a photographer,
brand, or magazine wants to
work with you then they will
make it happen, you just need to
get noticed.
Janna was on the
Sep-Oct 2016 edition
of fitness magazine!
“I BELIEVE THAT
LOOKING LEAN
AND HEALTHY
SHOULD BE
THE RESULT OF
A BALANCED
APPROACH,
AND NOT
BECAUSE YOU’RE
MALNOURISHED
WITH AN
OVERSTRESSED
BODY.”
What were you doing before
your modelling career took off?
My previous job was working
as a pharmaceutical rep for
one of the world’s leading drug
companies.
What are your interests outside
of modelling and training?
I have a passion for travel, so I
make it a point to visit a different
part of the world at least once
a year. My modelling career
has also taken me to various
locations around the world for
shoots.
Which fitness models do
you admire?
Paige Hathaway and Justine
Munro. They’re both strong
yet feminine, and both have
amazing physiques.
What’s your favourite music
to train to?
I love house music. Give me
some Bullet Train, Diplo, or
Dada Life to get me pumped and
ready to work out.
What’s your favourite physical
male attribute?
I love broad shoulders, defined
arms, and six-pack abs. ■
QUICK FACTS:
Born: Thousand Oaks, California
Lives: San Diego, California
Birthday: 16 February
Weight: 56kg
Height: 1.73m
Achievements: 6 x NPC Bikini champion
Modelling since: 2008
Cheat meal: Thai food or sushi
www.fitnesshis.co.za 27
SUPPLEMENTS
FEATURE
T
AURINE IS ONE OF THE MOST ABUNDANT
AMINO ACIDS IN YOUR BODY, YET YOU’VE
PROBABLY NEVER HEARD OF IT. IN FACT, IT IS
CONSIDERED TO BE THE SECOND MOST ABUNDANT
IN THE BODY’S MUSCLES AFTER GLUTAMINE.
Not only has taurine been widely used by the
pharmaceutical industry, along with caffeine, to improve
mental focus, but it also commonly features as the
go-to ingredient in most energy drinks and pre-workout
formulas available on the market today aimed at
boosting athletic performance.
TAURINE
ON TRIAL
>> By Werner Beukes, Deputy Editor
DOES IT DELIVER AN ENERGY BOOST OR
SHOULD PERFORMANCE-ENHANCING CLAIMS
BE WATERED DOWN?
TAURINE: WHAT IS IT?
Taurine, also known as
L-Taurine or 2-aminoethane
sulphonic acid, is classified as
a non-essential or conditional
amino acid, which means that
the human body is capable of
manufacturing it.
Taurine was isolated in the
19th century from ox bile and
derives its name from the Latin
word for ox or bull. It is produced
in the liver and brain via cysteine
or methionine. The brain, heart
and skeletal muscle tissue
contain high concentrations
of taurine.
Taurine can also be derived
from sources outside the body in
the form of foods such as eggs,
meat and fish. It has acquired
a reputation for its ability to
increase a muscle cell's capacity
to hold more water, thereby
increasing its volume, and it's
also used to temper anxiety and
hyperactivity.
Although dieticians
recommend a daily dose no
higher than 500mg of taurine
when taking it synthetically,
higher amounts from food have
not shown any toxic effects.
“TAURINE HAS ACQUIRED A REPUTATION FOR
ITS ABILITY TO INCREASE A MUSCLE CELL’S
CAPACITY TO HOLD MORE WATER, THEREBY
INCREASING ITS VOLUME, AND IT’S ALSO USED
TO TEMPER ANXIETY AND HYPERACTIVITY.”
THE RESEARCH
Some studies suggest that
taurine may improve athletic
performance, which explains
the reason why it is so
abundantly used in energy
drinks. Scientists report
improved mental performance
when combining taurine with
caffeine, but the combination
28 MARCH - APRIL 2017
remains controversial.
Doctors have found that
taurine has multiple benefits
for the heart, including the
reduction of hypertension
and the prevention of plaque
build-up in the arteries. It
can also lower the amount
of inflammation in the body
TAURINE
COMMONLY
FEATURES AS
THE GO-TO
INGREDIENT IN
MOST ENERGY
DRINKS AND
PRE-WORKOUT
FORMULAS
AVAILABLE ON
THE MARKET
TODAY.
“DOCTORS HAVE
FOUND THAT TAURINE
HAS MULTIPLE BENEFITS
FOR THE HEART, INCLUDING
THE REDUCTION OF
HYPERTENSION AND
THE PREVENTION OF
PLAQUE BUILD-UP IN
THE ARTERIES. IT CAN
ALSO LOWER THE AMOUNT
OF INFLAMMATION IN
THE BODY.”
because it exerts antioxidantlike effects to protect the
body's cells from damage.
Researchers also recorded an
increase in fat oxidation with
an acute dose of 1,660mg of
taurine supplementation in
trained cyclists.
Tests on mice have shown
that taurine cleared amyloid
beta plaques, which build up in
the brain in the early stages of
Alzheimer's disease, and restored
their cognitive function to normal.
While still in its preliminary
stages, this research raises
hopes for drugs that can prevent
the accumulation of amyloid
plaques and potentially halt the
progression of the disease.
Taurine as an exercise
supplement for bodybuilders
and physique-conscious
individuals was piqued by
research suggesting that it
might be released from muscle
during exercise. Follow-up
research found that taurine
supplementation could enhance
exercise capacity, possibly
via its antioxidant effects. A
combination of taurine and
caffeine can increase alertness,
but the caffeine, not taurine,
appears to be responsible for
the improvement of enhanced
physical and cognitive
performance. Some research
suggests that taurine, when
combined with branched chain
amino acids (BCAAs), may reduce
muscle soreness and damage
after high-intensity workouts.
However, the International
Society of Sport Nutrition's
position statement on
energy drinks cites the need
for additional research on
supplements, including those that
contain taurine and caffeine. On
the basis of current research, the
effect of taurine on cognitive and
physical ability remains unclear.
TAURINE CONTROVERSY
US military health officials have
warned soldiers deployed at
army bases across the world who
are chugging too many energy
drinks to increase energy and
performance, that this practice
could lead to harmful side effects.
Most of these energy drinks
contain taurine as an ingredient
and have become the beverage of
choice over water for soldiers.
After analysing data collected
among service members during
the wars in Afghanistan and Iraq it
was found that nearly 45 percent
of deployed service members
consumed at least one energy drink
daily and nearly 14 percent reported
drinking three or more per day.
Patricia Deuster, professor and
director of the Consortium for
Health and Military Performance at
the Uniformed Services University
of the Health Sciences, believes
troops are hooked on energy drinks
that are loaded with caffeine and
recommends not using more
than 200 milligrams a day of
this ergogenic aid. According to
Deuster, higher amounts could
lead to increased blood pressure,
panic attacks, anxiety, dehydration,
insomnia, heart palpitations and
even bowel irritability when energy
drinks are mixed with alcohol.
Deuster is also concerned
about the inclusion of taurine
because little is known about its
neuroendocrine effects. “Doctors
don’t know what the effects of
ingredients are in larger doses. I
don’t think anybody has an answer
to the long-term effects question.
Excessive consumption of energy
drinks can cause sleep problems
and hamper performance.”
“SOME RESEARCH SUGGESTS
THAT TAURINE, WHEN COMBINED
WITH BRANCHED CHAIN AMINO
ACIDS (BCAAS), MAY REDUCE MUSCLE
SORENESS AND DAMAGE AFTER
HIGH-INTENSITY WORKOUTS.”
NEUROLOGICAL
DEVELOPMENT
Scientists have known for years
that taurine is involved in the
development and function of the
brain, but only recently discovered
a more defined area of taurine’s
neurological activity on brain
receptors – the thalamus.
Located deep in the brain,
the thalamus is involved in what
scientists call ‘behavioural state
control’, which helps to regulate
transitions between sleep and
wakefulness. According to Neil
Harrison, Ph.D, researcher and
professor of pharmacology at
the Weill Cornell Medical
College in New York, the discovery
showed that taurine interacted
with a neurotransmitter called
gamma-aminobutyric, otherwise
known as GABA, the brain’s key
inhibitory transmitter involved in
brain development.
“It seems that taurine shares
these receptors. We found that
taurine is extraordinarily active on
GABA receptors in the thalamus.
GABA is important for forging new
cell-to-cell connections within
the developing brain, and because
taurine shares a receptor with
GABA, it, too, may play a role in
neurological development.”
Harrison is puzzled about
taurine’s inclusion in energy drinks
because his research suggests that
instead of taurine acting as ‘a pickme-up’, it could actually have more
of ‘a sedative effect’ on the brain.
“Taurine may actually play a role
in the ‘crash’ people often report
after drinking highly caffeinated
beverages,” Harrison suggests.
USE WITH DISCRETION
According to pharmacist Gayle Scott, energy drinks
that include taurine as an ingredient have had
detrimental effects reported. “Taurine appears to
be safe for most people, but energy drinks should
be used with discretion,” she adds.
According to researchers at the Mayo Clinic, a
single can of energy drink can boost blood pressure
and cause the fight-or-flight hormone norepinephrine
to increase in just 30 minutes. In an experiment by
Svatikova A, Covassin N et al. (2015), 25 volunteers
downed an energy drink on an empty stomach in five
minutes or less. The energy drink contained 240mg of
caffeine and 2,000mg of taurine, along with guarana
seed, ginseng root and milk thistle extracts.
After drinking the energy drink, the average
amount of norepinephrine rose from 149.8 to 249.8
picograms per milliliter of blood. The researchers
concluded that increases in blood pressure and
norepinephrine could make some people more
vulnerable to cardiovascular problems.
Additional common side effects among those who
are not taurine tolerant include digestive problems,
including an upset stomach, and even ulcers, because
taurine triggers the stomach to make more acid. For
this reason, people with ulcers or those who suffer
from acid reflux should refrain from taking taurine.
Excessive intakes can also lead to a state of
dehydration because a person’s body naturally
tries to get rid of it by flushing it out with urine.
This obviously requires water and if an individual is
not replacing what is lost by drinking more fluids,
dehydration can occur. ■
www.fitnesshis.co.za 29
TRAINING
POWER UP
FEATURE
RECIPES
PROTEIN
POWER UP!
>> By Shakera Ghoor
PROTEIN BALLS
2 scoops whey
2 tbsp mixed seeds
1 tbsp raw cacao powder
2 tbsp almond nut butter or natural
(sugar-free) peanut butter
1 tbsp psyllium husk
Stevia (optional)
60ml water
1. Combine all the ingredients in
a food processor.
2. Add a little water at a time and
keep testing the consistency.
3. Roll into small balls and keep
in the fridge.
SELECT THE
BEST NUT
BUTTERS:
HIGH-QUALITY, NATURAL
PRODUCTS WILL HAVE
A THIN, TRANSLUCENT
LAYER OF OIL AT THE
TOP OF THE TUB. THESE
ARE THE NATURAL
OILS RELEASED FROM
NUTS THAT HAVE BEEN
GROUND INTO PASTE.
INFERIOR, OVERLY
MANUFACTURED
PRODUCTS HAVE ADDED
OIL USED TO STABILISE
IT, WHICH GENERALLY
FORMS A THINK,
YELLOW OIL ON TOP.
RAW CACAO POWDER IS A POTENT SUPERFOOD – it contains
more than 300 different chemical compounds, including highly
beneficial polyphenols known as flavonoids. It also has nearly four
times the antioxidant content of dark chocolate and more than 20
times that of blueberries. It is also a source of protein, in addition to
various vitamins and minerals, including calcium, carotene, thiamin,
riboflavin, magnesium, sulfur, and essential fatty acids.
30 MARCH - APRIL 2017
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LEVE SUGAR
LS.
POWER UP
■ COVER PROFILE
RYAN TERRY
HITS THE BIG TIME
>> Interview by Pedro van Gaalen, Editor >> Photographs supplied by USN
E
VER SINCE WE FIRST
FEATURED RYAN TERRY
BACK IN 2013, HIS EYES
HAVE BEEN FIRMLY ON
THE ULTIMATE PRIZE – THE MR
OLYMPIA MEN’S PHYSIQUE PRO
TITLE. In March this year he took one
giant leap forward toward achieving
that goal by securing a win at the 2017
Arnold Classic, held in Columbus, Ohio,
arguably the biggest show after the ‘O’.
We caught up with Ryan after his win
to get the inside scoop on what it takes
to win a Pro title, and how he plans to
replicate that success in Las Vegas
come September.
You’ve spent a lot of time on both sides
of ‘the pond’ helping your sponsor USN
expand into the US market. What’s
life like in the world’s biggest, most
competitive supplement market?
Life in America is very tough
as the market is extremely
competitive, but, as they say,
America is the land of opportunity,
and the sports industry there is
growing bigger by the day. USN is
already a strong, internationallyrenowned brand known for its
quality, innovative products,
which has helped us a lot with the
launch. I do believe America is
the hub of fitness and if you want
to succeed in the industry then it’s
where you need to be. That’s why
I’ve been working over there more
frequently.
Give us a bit of insight into your
sponsor-athlete relationship, as your
involvement with USN seems to go
way beyond that of a simple sponsored
athlete.
I’ve been a part of the USN family for
nearly eight years now and I’ve loved
every minute. Seeing the company grow
to such great heights in such a short
space of time has been phenomenal.
USN has been more than just a sponsor
to me as they have supported me in my
family life, as well as in my career. I owe
a lot to Albe and USN as they have given
32 MAY - JUNE 2017
me the break I really wanted in the sports
world, which has helped me get to where I
am today. Many athletes nowadays tend to
swap between sponsors for better deals. I
too have been offered numerous contracts
from other well-known brands, but I’m
loyal and I believe in the USN brand. I
have recently signed a new contract with
USN, which will take me over the 10-year
mark with the brand.
@Ryan-Terry
@ryanjterry
@ryanjterry
www.ryanterry.co.uk
“I DO BELIEVE
AMERICA IS
THE HUB OF
FITNESS AND
IF YOU WANT
TO SUCCEED IN
THE INDUSTRY
THEN IT’S
WHERE YOU
NEED TO BE.”
When
you’re not
prepping,
how does
your
supplement
plan change?
I won’t be
as strict on
the tablets like
HMB and CLA.
I will also look
to change from
USN Whey to
the brand’s
Fast Grow
Anabolic.
WE CATCH
UP WITH
RYAN TO GET
THE INSIDE
SCOOP ON
WHAT IT
TAKES TO WIN
When we last featured you on cover
you were training five days a week,
following a bodybuilding-focused
programme, with two days of rest over
the weekend. How has that changed
since you stepped up to the Pro ranks?
My training has remained similar
throughout my competitive career – I
mean, why change something that isn’t
broken? While I’m continually growing
and trying to make improvements each
year, the basic bodybuilding split works
best for me and my body type. I have
added in an extra day for training weak
areas or to double-up on weekly sessions
for lagging muscle groups. For instance,
my arms are not my strongest and I’m
trying to improve them for this year’s
Mr Olympia, so I’m hitting them twice a
week, giving them three to four days of
rest in between sessions. During prep
I will incorporate fasted cardio first
thing in the morning for one hour at low
intensity, even on my rest day.
You seem to now prefer a higher
volume approach to training, with lots
of supersets and giant sets. What’s
your philosophy and approach to weight
training for Pro-level aesthetics?
My philosophy hasn’t changed now
that I’m a Pro. I do, however, love to
switch up my sessions from week to
week, to not get bored and stagnate
in my training. So that’s where the
drop sets, supersets, and high-volume
work has come in. It’s also good to
keep shocking my body and keep the
enjoyment in my training. I learned
earlier on in my career there is no place
for ego lifting every week, as the only
thing you tend to get from that is injuries.
Now that this is my full-time job and I’m
so close to reaching my dream of being
a Mr Olympia champion, I have to train a
lot smarter and listen to my body at all
times.
Who has been assisting you with your
training and nutrition since you turned
Pro?
As I mentioned previously, I’m very
loyal to those I’ve worked with since the
ACHIEVEMENTS
2013 Euro Arnold Classic 1st
Men’s Physique Short Class
2013 Euro Arnold Classic
Men’s Physique Overall
Winner
2013 UK National Champion
2013 British Champion
2015 Mr. Olympia
4th Men’s Physique Pro
2015 Atlanta Seaboard Pro
1st Men’s Physique
2015 Pittsburgh Pro
1st Men’s Physique
2016 Arnold Classic Pro,
Columbus, Ohio
4th Men’s Physique Pro
2016 Mr. Olympia
2nd Men’s Physique Pro
2017 Arnold Classic,
Columbus, Ohio
1st Men’s Physique Pro
“NOW THAT THIS IS
MY FULL-TIME JOB
AND I’M SO CLOSE
TO REACHING MY
DREAM OF BEING
A MR OLYMPIA
CHAMPION, I HAVE
TO TRAIN A LOT
SMARTER AND
LISTEN TO MY BODY
AT ALL TIMES.”
RYAN’S ARNOLD
CLASSIC SUPP
STACK
√ 6 USN CLA tabs
√ 6 USN HMB tabs
√ USN Multi-V Daily
Nutrient Pack
√ Pre-workout shake:
USN Amino Stim contains 20g carbs, 10-15g
BCAAs
√ Intra-workout shake:
USN Amino Gro – contains
20g carbs, 10-15g BCAAs
√ Post-workout shake:
50g carbs, 35g protein
from USN BlueLab Whey
(wheytella flavour)
www.fitnesshis.co.za 33
POWER UP
■ COVER PROFILE
start of my career. I’ve had the same
coach from the very start, who is also a
good friend. His name is Ken Roscoe of
FoodTech and we have worked closely
together for over eight years. We now
know how each other thinks and we’ve
formulated a good understanding of what
my body needs and reacts well to, and
also to what it doesn’t. I honestly owe
him the world as he was the guy who
gave me the chance to get sponsored by
USN, and he has also got me in the best
condition for every competition I have
ever competed in. I always said to him
the ultimate goal is to win that Olympia
together and we are so close now... it’s
the final push this year!
Where do you train when you’re in the
US?
It all depends which state I’m in, as I
tend to travel a lot when I’m there. A gym
I think very highly of and would love to
base my Olympia prep out of is Project
Flex, which is Flex Lewis’s (5-times Mr
O) private gym. He lets me train out of
it whenever I’m on the east coast. The
atmosphere (it’s private and closed to the
public) and equipment is class.
What did you change from your 2015 Mr
O prep in the lead up to the 2016 Mr O
and your win this year?
A lot changed in that year due to
illness, if I’m honest, On my trip to South
Africa in March 2016 I caught a nasty
parasite called Amoeba, which really
effected my whole digestive system. I had
to quickly adapt and find out what my body
can digest and what it struggles to, which
was a lengthy process that took about
four months in total. This led right into
the start of my Olympia prep. I had to be
a lot more cautious and controlled with
my food during the 2016 Olympia prep,
in comparison to 2015 where I was quite
relaxed with my food sources. Now that
I understand my body a lot better again,
my Arnold prep this year was again very
different to previous years. I feel this was
the best look I have taken to the stage, so
for future shows I’ll be implementing the
same strategy, which is simply keeping
my food intake as high as possible
and increasing my output (energy
expenditure) in the gym. I felt a lot fuller
and more conditioned that
way.
I’ve cut down
my portion
sizes from
previous years
and found that
to be a better
formula as I’m
better able
to digest the
food I eat and
it works more
efficiently.
You
managed
to add
significant
muscle
mass to your
frame between
2016 and 2017, yet
still came in with
your trademark
conditioning at the
Arnold Classic. How
did you achieve this?
Our plan this year
was to add some size and
thickness to my physique
as that is where the criteria
seems to be going. To do that
we kept my food intake a lot
higher running into this show.
We also kept red meat in my
RYAN’S DAILY NUTRITION PLAN:
MEAL 1:
MEAL 2:
MEAL 3:
MEAL 4:
MEAL 5:
MEAL 6:
150g oats, 15g
almonds, 15g
blueberries,
34g USN Whey
protein
250g sweet
potato, 200g
chicken
& mixed
vegetables
65g dry rice
(130g cooked),
200g chicken
& mixed
vegetables
250g white
potato, 200g
chicken
& mixed
vegetables
100g dry
brown pasta,
tuna steak
with
vegetables
150g salmon
or 150g steak
(alternated
daily) with 200g
sweet potato
and mixed
vegetables
34 MAY - JUNE 2017
“WHEN MAKING
MY ROUTINE FOR A
SHOW I ALWAYS TRY
TO PICK SOMETHING
THAT THE OTHER
COMPETITORS
WOULDN’T DO
IN ORDER TO BE
DIFFERENT AND TO
STAND OUT.”
diet throughout the whole prep phase,
whereas in the lead up to previous
shows, we took red meat out early on
in the prep cycle. I found I had a lot
more energy and strength going into
the show, which helped my gym
sessions. Another thing was we
didn’t carb deplete before the
show, we simply topped up my
body with extra carbs two days out
from stepping on stage. They were
little changes, but I thought it brought
a whole new package to the stage this
year and it was a look we had been trying
to achieve.
You were into your poses early in
pre-judging at the Arnold Classic
and held them longer than most of
the other athletes around you. What
was the strategy behind your stage
appearances on the night and why?
Stage presence is what can win
you shows, or it can be the difference
between first and second, especially
if you’re fighting to be in the top 5 in
the world. That means posing and
stage presence is very important to
me. Throughout my whole 12-week
competition prep cycle I practiced my
posing routine, holding each pose tight
and controlled to make it seem as
effortless as possible. The reason for so
much posing practice is that I want it to
become second nature to me when I step
out on stage in front of the judges, and to
shoot the lights out for the thousands of
spectators who are watching. I also want
my routine to flow and show confidence.
You’ve dieted for 12 weeks solid and
you are on stage for just 3-4 minutes in
total, so you’ve got to make that time
count to show your physique off to its
full potential. I also want to make sure
in my heart of hearts that I have given it
my everything when I step off stage, with
no regrets. When making my routine for
a show I always try to pick something
that the other competitors wouldn’t do
in order to be different and to stand out.
I try to find a routine that best fits my
physique and no one else’s.
Are you changing things up for Mr O
in 2017? How do you plan to turn that
silver into gold this year?
My goal for 2017 is to win the Mr
Olympia title and I believe I just need
to fill out more while delivering the
same condition I brought to my previous
shows. If I can improve on lagging
muscle parts in my mini off-season then
I truly believe we’ve got a good shot this
year… fingers crossed!
What are some of the challenges of
trans-Atlantic travel for these big
shows?
It can be difficult travelling to shows
via long-haul flights for numerous
reasons. A common one can be the
water retention you carry from the
altitude and long time in the air. Jet lag
is another one as the time difference
between the UK and USA is between 5-8
hours. The total travel time, from when
you leave your house to reaching your
hotel can be well over 24 hours, which
isn’t great when you’re in a routine of
training twice a day, eating six meals
a day, and trying to get a minimum of
8 hours of quality sleep, which are all
vital so close to a show. It can be very
stressful travelling so close to a show
with dietary requirements, especially
when you can’t bring food into the US.
You therefore have to space and prep
your meals accordingly. Also, if there
“MY GOAL FOR
2017 IS TO WIN
THE MR OLYMPIA
TITLE... FINGERS
CROSSED!”
are any delays then that can cause
extra stress and your cortisol levels
will rocket, which also isn’t good for
your physique. So, yeah, there are many
obstacles you have to overcome when
travelling trans-Atlantic.
“Throughout
my whole
12-week
competition
prep cycle
I practiced
my posing
routine,
holding each
pose tight and
controlled to
make it seem
as effortless
as possible.”
What are your top tips for dialling in
conditioning by using fasted cardio?
I’ve always used fasted cardio for the
simple fact that my body has reached
a depleted state after 8 hours of
sleep, which means there is no readily
available ingested fuel to burn. So, all
that my body can use for energy at that
time is stored fat. I keep it low intensity
so that I can assess what I’m burning
at a more controlled rate. It’s a boring,
long-winded way compared to HIIT, but
it’s how I’ve always prepped and what
I believe to be the best formula for my
body type. Consistency is key to getting
shredded. The other key is finding a
healthy nutrition plan you can sustain
over a long period.
What are your favourite forms of
cardio to achieve this?
Walking for an hour with my girlfriend
Amy Lewis over the farmers’ fields and
down the canal. It’s great first thing in
the morning, and it’s more interesting
than a treadmill. If the weather is bad
my choice of cardio is the stepper, cross
trainer or bike.
GET Y
COUPO OUR
NS ON
PAGE
17
SAVE R240
MAINTAIN
& GAIN
’S
THIS MONTH
SPECIALS
USN
PHARMAFREAK
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225G
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EVOX
AMINO FREAK
BIOGEN
ALPHA BCAA 3:1:1
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400G
500G+200G COMBO
Offer valid from 24 April to 25 June 2017 at all Dis-Chem stores.
Terms and conditions: Coupon not valid for products already on promotion.
www.fitnesshis.co.za 35
Only one coupon per product may be redeemed. This coupon is not exchangeable for
cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of
disputes, Dis-Chem reserves the right of final decision..
POWER UP
■ PERFORMANCE
We all like to think
that we are in complete
control of our actions,
our mindsets, and,
subsequently, our
performance. But what if
that weren’t true? Could
it be that the words
you hear on the radio
or read on billboards or
the pictures you see on
your way to the change
room could affect your
subsequent performance
in the gym, through
their impact on your
subconscious mind?
Well, it just might,
at least according to
numerous studies into
behavioural psychology
that have looked at a
concept known as the
priming effect.
THE
>> By Pedro van Gaalen, Editor
FLORIDA EFFECT
THE POWER OF PRIMING ON PERFORMANCE
36 MAY - JUNE 2017
PRIMING POPULARISED
Priming refers to the influence that
subtle triggers can have on our
behaviour, even when we’re not aware
of the effects.
It’s an intriguing concept that is not
without some controversy. For instance,
if the priming effect is real it has the
potential to influence behaviour in both
negative and positive ways.
It’s a concern raised by best-selling
author Malcolm Gladwell, in his book
Blink. In it he states, “what we think of
as freewill is largely an illusion: much
of the time, we are simply operating on
automatic pilot, and the way we think and
act – and how well we think and act on
the spur of the moment – are a lot more
susceptible to outside influences than
we realize.”
Mainstream advertising agencies
know this fact and it has therefore been
the primary medium through which our
behaviours are shaped – in this instance,
influencing our buying and shopping
behaviours – through subtle and not-sosubtle priming.
On the other hand, if priming can
affect us negatively it stands to reason
then that it can also promote positive
behaviour and could even be harnessed
in the sporting or exercise context to give
us a performance boost.
SUPPORTING SCIENCE
There are many studies that offer
examples of both. For instance,
when authorities in Spain introduced
classical music on the subway,
rates of vandalism and littering
drastically decreased.
In another study, this one referenced
in the book Thinking Fast and Slow by
Daniel Kahneman, who won a Nobel
prize for economics in 2002, researchers
operated an ‘honesty box’ system in a
university kitchen for the tea and coffee
provided to staff. Over a ten-week period,
a different image – either flowers or
eyes – was placed above the box on
alternate weeks. When the image of the
eyes was displayed, the researchers
found that contributions to the honesty
box were three times higher than those
received on the days when the image of
flowers appeared.
And this priming effect has been
witnessed in a number of other contexts,
such as tasks related to intelligence,
association, perception, manners,
“SUBTLE TRIGGERS CAN HAVE AN IMPACT ON OUR BEHAVIOUR,
EVEN WHEN WE’RE NOT AWARE OF THE EFFECTS.”
SOAP
OR SOUP
People who
are primed
with the word
‘eat’ are
more likely
to complete
the word
fragment
SO_P as
SOUP,
whereas
those primed
with the word
‘wash’ are
more likely
to complete
the word
fragment as
SOAP.
“WE ARE SIMPLY OPERATING
ON AUTOMATIC PILOT, and
the way we think and act are a
lot more susceptible to outside
influences than we realize.”
emotions and motivational states.
For instance, in another study cited in
Kahneman's book, participants exposed
to specific words demonstrated changes
in their immediate association with other
words. More specifically, those who
were primed with the word 'eat' were
temporarily more likely to complete the
word fragment SO_P as SOUP, whereas
those primed with the word 'wash'
were more likely to complete the word
fragment as SOAP.
And it seems that this carries over
into the physical realm, where priming
through words, pictures, or other stimuli
such as props in a room can impact on
factors such as movement efficiency. The
most famous of these studies gave rise
to the term the “Florida effect'.
By priming groups of people with word
cues, a research team led by John Bargh
showed how, when participants in one
group were asked to arrange random
“neutral” words into a sentence, they
walked quicker between the experiment
room and the debriefing room than did
the other group of subjects, who had to
arrange words commonly associated
www.fitnesshis.co.za 37
POWER UP
■ PERFORMANCE
with the elderly, such as “Florida”,
“forgetful,” “bald,” “gray,” and “wrinkle.”
For these young participants to walk
more slowly following the test indicates
a powerful psychological effect that has
the potential to alter our actions without
our conscious knowledge, simply through
association. None of the participants in
the 'old' group recalled noticing a theme
in the words they were arranging, nor did
they report feeling old or that they were
walking slower than usual.
Adding further support to the notion
that priming can increase performance,
or in the case of the Florida effect study,
decrease performance, Bargh also
conducted research where groups of
subjects were exposed to words related
to achievement, such as strive and
attain, or to neutral words. They then
performed a demanding cognitive task.
As you can guess, performance on the
task was enhanced after exposure to the
achievement-related words, an effect
that Bargh and his colleagues concluded
was due to the achievement words having
activated a "high-performance goal".
CONTROVERSY
With the consequences and
possible applications of these
findings so significant, a number
of behavioural scientists and
psychologists sought to replicate
the findings in other studies to
confirm the effect.
However, it seems that
successful priming studies are
rarely repeatable, which has led to
a great deal of controversy in the
industry. Many now feel that the
effects of priming are overstated,
particularly as more people
are now increasingly aware of
these effects, in which case their
effectiveness or impact often
drops to zero.
Whether the inability of
scientists to repeat the findings of
the priming effect render previous
research invalid is being hotly
debated, but the fact remains
that its potential to influence
behaviour has been demonstrated
in numerous studies. It therefore
pays to consider the triggers
and mental cues you’re exposed
to before a big training session
or competition, and attempt to
restrict or eliminate negative cues
wherever possible.
38 MAY - JUNE 2017
THE RIGHT KIND
OF MUSIC WITH
POSITIVE LYRICS
CAN HAVE A
BENEFICIAL
PRIMING
EFFECT ON OUR
PERFOMANCE
IN THE GYM OR
OUT ON THE
ROAD.
CONSCIOUS
PRIMING
MENTAL
IMAGERY
Imagining
yourself in
stressful
or difficult
situations
and how you’ll
respond in a
positive way
or mental
images of
crossing the
finish line.
POSITIVE
SELF-TALK
Designed
to increase
motivation,
energy, effort
and create
a positive
attitude.
INSTRUCTIONAL
SELF-TALK
A clear
instructional
message aimed
at improving
technical and
specific tasks
to help an
athlete
perform
better and
with a higher
standard of
execution.
PRIMED FOR PERFORMANCE
You can also take steps to ensure you’re
exposed to more positive triggers. The
best ways to implement the type of
mental or cognitive priming aimed at
improving performance can be to
read positive words or stories before
you start your session or before your
race. You can also listen to music with
positive lyrics and an uplifting beat.
These can be classified as subliminal
or subconscious primers as you may
not be consciously aware of what you’re
listening to or reading.
Mental imagery, on the other hand, is
a conscious priming technique you can
use to prepare your mind and body for
“PRE-WORKOUT
ROUTINES SUCH AS
SPECIFIC DRILLS,
BREATHING TECHNIQUES
OR MEDITATION can help
to centre your focus and
prime the body and mind
for optimal performance.”
the physical demands that lay ahead.
In the days and weeks before a big
event, for example, imagining yourself
in stressful or difficult situations and
how you’ll respond in a positive way
can reaffirm this behaviour. Positive
imagery, such as mental images of
you raising aloft the trophy or crossing
the finish line, can also assist with
goal attainment.
Other forms of supraliminal priming,
also known as conscious priming,
can include various types of self-talk.
Positive self-talk, for instance, is
designed to increase motivation, energy,
effort and create a positive attitude,
while instructional self-talk has a
clear instructional message aimed at
improving technical and specific tasks to
help an athlete perform better and with a
higher standard of execution.
In a similar manner, pre-event or preworkout routines can help to centre your
focus and prime the body and mind for
optimal performance. This can include
a regular warm-up with specific drills
or movement patterns, in addition to
mental self-regulation that could include
a moment to calm the mind and bring
emotions into check before starting.
This can include breathing techniques or
some form of meditation. ■
POWER UP
■ FEATURE
STAY AHEAD
OF INJURY
WHY A
PROACTIVE
APPROACH
TO BODY
MAINTENANCE
IS YOUR BEST
DEFENCE
AGAINST
BIOMECHANICAL
ISSUES
>> By Pedro van Gaalen, Editor
Most of us consider modern medicine
as a reactive means to treat disease,
illness and injury. For instance, when
we get sick we visit a doctor for
treatment; when we injure a muscle,
tendon or ligament we may visit a
physiotherapist for physical therapy; or
when we have joint pain we may make
an appointment with a chiropractor.
However, globally there has been a
shift in thinking towards a more proactive
approach to treatment, more commonly
known as preventative medicine.
A great deal more medical advice today
therefore centres around preventing
certain conditions and ailments before
they occur, predominantly by improving
our general health through better eating
habits and regular exercise.
EXERCISE ISSUES
Exercise can often be a double-edge
sword, though. Often, in an attempt to
move more, improve our performance
or enhance our physical appearance,
we end up causing issues because our
largely reactionary approach to general
40 MAY - JUNE 2017
And when
you impose
physical
demands
through
exercise
on bodily
structures
that are
weak and
dysfunctional,
no matter
how good your
intentions are,
you’re likely to
get injured.
health has left our musculoskeletal
systems in a state of disrepair.
And when you impose physical
demands through exercise on
bodily structures that are weak and
dysfunctional, no matter how good your
intentions are, you’re likely to get injured.
As such, a proactive, preventative
approach to soft tissue and joint
injuries is also warranted, particularly
in the context of our modern lives. As
Sean Johnson, founder of the Centre
for Structural Medicine, located in
Fontainebleau, Johannesburg, explains,
“our bodies are tensegrity models,
which means we have a natural, healthy
amount of tension running through our
bodies. This keeps us upright and allows
us to move and function.”
This, says Johnson, can also be
referred to as neural tension. “However,
when neural tension increases, which
can occur as a result of central nervous
system (CNS) irritation due to physical,
mental, emotional, chemical or hormonal
stress, it can lead to asymmetrical states
of tension in the body, and when these are
not adequately addressed, they tend to
cause pain and discomfort.”
“Regular
sports
massage also
improves
circulation,
promoting the
oxygenation of
muscles to aid
recovery from
training and
competition”
NAGGING NIGGLES
This effectively means that the little
niggles and discomforts we ignore
and allow to progress eventually add
up, “chaos theory style”, and can lead
to chronic problems in the body, says
Johnson.
“Often when we experience pain,
the body has already built up layers
of compensation or dysfunction and
has been pushed to a point of chronic
pain,” he continues. “This build-up
of layers of dysfunction will often be
silent – you don’t tend to even feel pain
or discomfort. Then, suddenly, a small
random movement causes a serious
problem. You attribute your newlyacquired back pain to bending to tie your
shoe, but in reality the problem started
weeks or months ago with the silent
“Often when we
experience pain, the
body has already
built up layers of
compensation and
dysfunction”
increase in neural tension states.”
Matthew Proctor, an internationallycertified chiropractic sports practitioner
based at the Sandton Sport & Family
Chiropractic clinic in Morningside,
Johannesburg, elaborates further,
stating that pain is often the last
symptom to arise. “Many patients may
therefore be harbouring mechanical
dysfunction that can result in injury
without even knowing it. However, they
only visit a chiropractor when the pain
presents, or following an injury.”
Johnson suggests that if people
simply took a proactive maintenance
approach to the care of their bodies to
deal with the increases in ‘silent’ neural
tension, then they would prevent much
of the chronic complications and injuries
often experienced further down the line.
The issue is that many people wrongly
believe that simply being active and
exercising is sufficient to help create
balance and fortify the body against
injury. The truth, though, is that this
often isn’t enough and intense exercise
can also negatively affect your tensegrity
state, often causing more issues than
it solves.
REGULAR VISITS
Based on these factors, it can be highly
beneficial to visit a chiropractor and a
soft tissue treatment specialist such as
a physiotherapist or Bowen therapist on
a regular basis, even in the absence of
pain or injury.
Obviously this can be an expensive
endeavor, but it would still cost you less
than having to deal with a serious injury
or chronic pain. The visits can also be
periodic. “There is no set frequency of
proactive, preventative therapy sessions
as requirements vary greatly among
individuals,” explains Proctor. “Various
considerations include prevailing activity
levels, fitness, and core strength, among
others, which would all affect the
frequency of recommended treatments.”
Ryan White, a sports massage
therapist with Active Sports Therapy
based at 340 on Main Health & Wellness
in Bryanston, Johannesburg, suggests
that regular massage sessions not only
aid recovery, but can also be a proactive
means to uncover potential issues before
they become problematic and clinical.
“Regular sports massage also
improves circulation, promoting the
oxygenation of muscles to aid recovery
from training and competition, while also
increasing range of motion and assisting
with the reduction of muscle stiffness
and tension. This form of massage is
also deeper and more focused, which
makes it a great stress reliever. All of
these factors make it a suitable means to
proactively manage your risk of injury,”
he concludes. ■
PREVENTION BETTER THAN CURE
“Benjamin Franklin famously said ‘an ounce of prevention is better than a pound
of cure.’ It’s a philosophy that most people already adopt in their lives, but more
commonly with regard to the servicing of their cars, or home maintenance.
Unfortunately, few apply it to their bodies and health,” continues Johnson.
He adds that stripping away layers of dysfunction as they arise is also easier on
the body than it is having to deal with multiple layers at once that have built up over
time, as this tends to cause additional related issues in other areas of the body.
“Society’s modern way of life, with it’s stress,
poor diet, inactivity, overexposure to electronic
devices, and pollution all affect the neural
tension state in your body,” says Johnson. “So
whether you’re a serious athlete or the average
person navigating your way through life, a little
bit of proactive body maintenance is going to
make your journey a lot more comfortable.”
www.fitnesshis.co.za 41
POWER UP
■ MEN’S HEALTH
5INJURY
WAYS YOU’RE
FAST-TRACKING
WE ALL WANT TO PUSH
OUR BOUNDARIES AND
ACHIEVE OUR PHYSIQUE
OR PERFORMANCEORIENTED GOALS, BUT AT
WHAT COST?
When it comes to training,
there are established
guidelines we need to adhere
to to reduce our risk of
injury, without limiting our
gains. Ignore them and you’ll
likely find yourself on the
fast-track to injury.
>> By Pedro van Gaalen, Editor
42 MAY - JUNE 2017
1. HAPHAZARDLY RAMPING
UP TRAINING LOAD
Rapid, abrupt increases in acute training
load exposes an athlete to an increased
risk of injury because the heightened
stimulus may exceeded the body’s ability
to adapt or even cope.
Properly periodised training
programmes incrementally increase
training load (volume or intensity) in
a manner that promotes adequate
adaptation to the imposed physical and
physiological demands.
However, when you suddenly ramp
up your training intensity or volume, you
overload the primary mover muscles
and their associated structures, which
means the load on other muscles such as
stabilisers also increases.
In addition, other previously unused
muscles may be incorporated to
compensate for a lack of capacity in the
main muscles involved in the movement.
It is often these muscles and their
supporting structures that get injured
as they’re not conditioned to cope with
the load or even support that movement
pattern.
The effects can range from a muscle
cramp, to more severe injuries such as
muscle strains or tears, or torn ligaments
and tendons.
2. GOING FROM 0 TO 100
Failure to perform
a proper warm-up
can put you at
risk for injury as
MUSCLES AND
JOINTS ARE NOT
ADEQUATELY
PREPARED FOR
THE PENDING
EXERCISE.
Who has the
time to warm
up, really?
Well, it’s best
to make the time
as this is one of the
leading causes of injury.
Failure to perform a proper
warm-up can put you at risk for
injury as muscles and joints are not
adequately prepared for the pending
exercise. The fact that many of us sit
for eight or more hours a day, which
leads to poor mobility and tight muscles,
particularly in our hips, greatly increases
the risk of injury, especially during highly
intense, dynamic or multi-directional
movements.
A warm-up is therefore necessary
to ‘loosen’ up these joints and muscles
to improve mobility, increase range of
motion in joint structures, and warm up
muscles by increasing blood flow and
body temperature.
A thorough warm-up should include
some light cardiovascular exercise,
followed by mobility drills and some preworkout activation to prime our bodies,
especially our neuromuscular system, to
get muscles ‘firing’ optimally.
TO REDUCE THE LIKELIHOOD OF INJURY YOU
NEED TO FOLLOW A HOLISTIC PROGRAMME
THAT AIMS TO DEVELOP THE ENTIRE BODY AS
AN INTEGRATED SYSTEM
3. WORKING ON A WEAK FOUNDATION
Poor posture, weak core and glute
muscles, chronically tight hip muscles
from hours spent sitting and structural
misalignment in joints and muscles
are all factors that predispose us to a
greater risk of injury, particularly when
we impose greater loads on our bodies.
What’s more is that a poorly planned
training programme or one that fails
to address possible weaknesses will
overemphasise primary muscles while
neglecting smaller
ones, which are often
those responsible
for the important
role of stabilisation.
This predisposes an
athlete to muscle
strength (and even
size, in the context
of body building)
imbalances, which
is another leading
cause of chronic
injury.
To reduce the likelihood of injury you
need to follow a holistic programme
that aims to develop the entire body
as an integrated system, not merely a
combination of independent parts or
muscle groups. The foundation for this,
for every sport or for everyday functional
strength, is a strong core (abs, glutes
and lower back), mobile joints, a skeletal
system that is in alignment, and strong
yet supple muscles.
5. OVERTRAINING AND
UNDER-RECOVERING
SYMPTOMS OF
OVERTRAINING
INCLUDE:
≥ Chronic
fatigue;
≥ Severe and
4. CONSTANTLY POUNDING THE SAME STRUCTURES
Participating in the same type of
due to a lack of adequate blood flow,
activity, which is most common among
such as ligaments, tendons and fascia.
endurance athletes, is the cause of
Accordingly, conditions such as achilles
one of the most common forms of
tendinitis, patellar-femoral syndrome,
injury among active individuals.
and plantar fasciitis are common
The combination of repetitive
overuse injuries. In more extreme
loading, body positioning and
cases where chronic exercise stress
movements across a single plane
and repetitive high impact forces are
(forward and back with little lateral
involved, stress fractures are
movement, for instance) and a narrow
not uncommon.
range of motion, which is particularly
prominent in sports, and biased
exercise selection (body builders
often focus more on the ‘mirror’
muscles, for example) places
athletes at greater risk for
overuse injuries.
This type of injury
THIS TYPE OF
usually develops over a
INJURY USUALLY
long period of time due
DEVELOPS OVER A
to mild or low-grade,
repeated stress. The
LONG PERIOD OF
more common types of
TIME DUE TO
injuries associated with
MILD OR LOWoveruse tend to affect
GRADE REPEATED
joint structures and the
STRESS.
tissues that heal more slowly
rapid weight
loss;
≥ Trouble
sleeping;
≥ Inability to
concentrate;
≥ Lowered
immunity
(increased
susceptibility
to infection);
≥ Inability
to perform
during
repeated
bouts of
exercise;
≥ Unable to
train with
the correct
technique;
≥ Increased
resting
heart rate.
Training a specific muscle, group of
muscles, or physiological system too
frequently without adequate rest will
also eventually lead to injury. Exercise
produces damage by imposing a stress
on the body and it is only through
adequate rest and recovery, which
includes an appropriate diet, that it will
grow stronger and more resilient.
Without adequate nourishment and
rest – a mix of both active recovery and
restorative rest – athletes constantly
break down their bodies, which will
eventually lead to some form of
malfunction, the most common of
which is a soft tissue injury or, in severe
cases, neuroendocrine fatigue – what’s
commonly referred to as overtraining
syndrome.
The constant use of high volume
training and advanced training
techniques, and the chronic use of
near-maximal workloads, despite taking
adequate rest, are also leading causes
of overtraining. Beginners with meagre
training histories are more susceptible to
this condition than are those with longer,
better managed training histories,
though. ■
www.fitnesshis.co.za 43
TRAINING
■ WORKOUT
BECOME FITTER,
STRONGER, HEALTHIER
AND MORE MOBILE!
44 MAY - JUNE 2017
GET
GOOD
EVERYTHING
AT
DEVELOP ALL-ROUND FUNCTIONAL
FITNESS AND STRENGTH
I
n our performancedriven society many
people hit the gym to
train specifically for
a sport, while others
are dedicated solely to
improving their aesthetics.
But what if your aim
is more general? What if
you want to tick all the
boxes by becoming fitter,
stronger, healthier and
more mobile, in all aspects
of life, while still achieving
a better body?
Well, given current
trends when it comes
to “general physical
preparadeness”, you may
think that CrossFit is the
ultimate cross-over form
of training. However, it’s
not for everyone. Perhaps
it’s time then to take a
leaf from the book of the
ultimate cross-over athlete
– obstacle course racers.
>> By Pedro van Gaalen, Editor
>> Photography by Cindy Ellis
>> Performed by Bradley Claase
>> Shot on location at AMPT,
Bryanston, www ampt-sa.co.za
Turn to page
48 for our
workout with
Bradley.
FOR EVERYONE
These athletes have become the masters of
what is commonly referred to as cross-training.
This type of training is defined as the practice
of engaging in two or more types of exercise to
improve overall fitness and functional strength.
At its core, a cross-training programme will
improve your cardiovascular fitness, and strengthen
your muscles, while also improving your mobility and
flexibility. It can also help to speed up your recovery.
www.fitnesshis.co.za 45
TRAINING
■ WORKOUT
HOW?
This is achieved by alternating
between workout routines
on a daily basis that target
different aspects of your
general fitness. This varied
approach also means you're
able to train just about every
day, sometimes multiple times
a day (if you wish), as the
training load is carried across
multiple systems.
This approach therefore
has the potential to increase
your overall fitness without
stressing your body to the
point of over-training. This
has a beneficial carryover
into everyday life, offering
the ultimate form of
functional fitness.
She explains that crosstraining is the cornerstone of
functional fitness. “It develops
power and utilises muscles
to their full potential. It also
assists in injury prevention as
it builds on your strengths and
eliminates your weaknesses by
developing your body in a more
holistic way.”
Creating this equilibrium
ensures fewer strength
imbalances exist, which is
an important contributor
to injury risk. In
comparison,
overloading
the body with
repetitive stress
from a single
activity or sport
often leads
to injury.
“I therefore often
use cross training in the
programmes I give to athletes,
especially those prone to
high impact and repetitive
stress like runners. They're
notorious for experiencing
soft tissue and joints injuries,
and take longer to recover
between sessions when training
volume is high. However,
when I train these clients
using my cross training
philosophy, we improve their
times and their endurance
substantially, while also
reducing the number of
injuries they experience.”
46 MAY - JUNE 2017
CROSSING OVER
Cross training also keeps things interesting due to the
constant variety in routines and training modalities as just
about anything goes. If you feel like a powerlifting session,
a fast 5km run, or a high-intensity plyometrics session,
nothing is off limits.
“Training in a specific sport, no matter how good you
are at it, can be monotonous and boring,”
continues Simone. “It is therefore
more enjoyable, and beneficial to
incorporate some form of cross
training into your routine, be
it yoga, Pilates, or adding in
a few interesting and fun
exercises that challenge
your body in new ways and
give your mind a break
from the monotony of
your usual training.”
In addition, those who
cross train with the
right approach will also
have the confidence
and ability to tackle
just about any activity
they desire, be it in
sport or in life.
EXPERT OPINION:
According to Simone Jacobs, owner and
head trainer at AMPT, a cross-training gym
facility located in Bryanston, Johannesburg,
cross training assists both the body and the
mind by delivering an extremely efficient
form of training. “Even if you're looking
to enhance your performance in a specific
sport or get your body into shape, some
form of cross training is applicable in your
programme due to the versatility and the
many benefits it offers.”
PUTTING
IT ALL
TOGETHER
As with any well-planned
training programme, some
degree of thought, intuition
and intelligence needs to be
applied to a well-rounded
cross training plan. The key
element to cross training
programming for general
strength and fitness is
incorporating a variety of
activities that span aerobic
conditioning, strength
training, endurance,
mobility and flexibility,
and balance.
In this regard, a
combination of highintensity and low-intensity
work is advised to ensure
all-round development.
However, the high-intensity
work should form roughly
20% of your weekly
workload, with lower
intensity exercise making up
the remaining 80%.
An additional benefit
of this approach is that
if your low-intensity
cardio is done
correctly, it can then
serve as a form of
active recovery.
CARDIO
INTERVAL
OPTIONS:
■ AssaultBike
Air Bike
■ Treadmill
intervals
■ Watt bike
intervals
■ Track running
■ Stair sprints
■ Hill sprints
■ Skipping
■ Sled pushes
■ Resisted
sprints
■ Shuttle runs
RUNNING IS THE
FOUNDATIONAL
FORM OF
CARDIOVASCULAR
FITNESS IN ALL
GOOD CROSSTRAINING
PROGRAMMES.
CARDIO OPTIONS
RUNNING
CYCLING
SWIMMING
This is the foundational form
of cardiovascular fitness
in all good cross-training
programmes. It is highly
effective as running fitness
is transferable to just about
every other physical activity.
It is, however, a high-impact
form of training so it needs to
be periodised properly.
This low-impact form of
cardio is great for active
recovery. It also works many
of the same leg muscles as
running and can therefore be
used to substitute a few highintensity cardio sessions to
maintain or improve aerobic
fitness without the physical
impact on the body.
Another low-impact form of
cardiovascular exercise that
is ideal for active recovery.
Hard sessions also help to
improve aerobic fitness while
targeting predominantly the
muscles of the upper body,
making it ideal for use on
days when leg muscles need
time to recover.
STRENGTH ELEMENTS
BODYWEIGHT
WEIGHTS
PLYOMETRICS
CORE
Moving your body's
weight through space
against the force of
gravity remains one
of the most effective
ways to build muscle,
improve full-body
strength, boost your
endurance, enhance
mobility and develop
foundational core
strength.
Executing the core
compound multijoint exercises under
heavy loads (usually
a barbell) is the
foundation of true
functional strength.
Plyometric exercises
are dynamic, highvelocity moves that
build explosive power
and dynamic control
across multiple planes
of motion.
Your core muscles
form your body's
power plant and the
foundation from which
all efficient human
movement begins.
Without a strong core,
the other areas of your
body and performance
cannot function or
develop to their full
potential, and you'll be
more prone to injury.
METABOLIC
CONDITIONING
This form of resistance
training aims to
condition the muscles
to store and utilise
energy more efficiently
by targeting different
metabolic pathways.
It's a high-intensity
form of training with
weights that delivers
both strength and
cardiovascular benefits.
www.fitnesshis.co.za 47
TRAINING
■ WORKOUT
THE CROSS-TRAINING WORKOUT
DAY 1 STRENGTH – BAR WORK
DAY 2 CARDIO INTERVALS + CORE
DAY 3 POWER – PLYOMETRICS
DAY 4 ACTIVE REST: SWIMMING + MOBILITY
DAY 5 STRENGTH – BODYWEIGHT WORK
DAY 6 METABOLIC CONDITIONING + CORE
DAY 1 STRENGTH WORKOUT
DAY 7 ENDURANCE: LONG RUN OR RIDE
EXERCISE
SETS
REPS
SQUAT
4
6 to 10
BENCH PRESS
3
6 to 10
DEADLIFT
4
6 to 10
BENT-OVER ROW
3
6 to 10
CLEAN & PRESS
4
6 to 10
STIFF-LEGGED DEADLIFT
3
6 to 10
48 MAY - JUNE 2017
BENT-OVER ROW
START: Hold a loaded barbell with
an underhand grip while standing
in an upright position, with a slight
bend in your knees.
THE MOVE: Flex your hips to tilt
your torso forward at 60 degrees.
Pull the bar from the fully
extended hanging position to your
lower chest. Return your arms to
the fully extended position.
OCR athletes need to be the
ultimate all-rounders. For Elite
athlete Bradley Claase, he
structures his weekly training to
ensure the right balance between
strength and cardio. His training
therefore includes running,
specific strength-related obstacle
training such as heavy carries and
those that require grip strength
and technique, and gym work for
functional strength. The running
covers all the components needed
to be a fast athlete who also has
the endurance to sustain intense
efforts over varied terrain.
What is it about OCR that attracted
you to the sport?
When I began participating in OCR
in 2014, I quickly realised that I had
discovered a sport that perfectly
combined the two physical activities
I love most – functional strength and
cardiovascular fitness. However,
the uniqueness of this sport lies in
its dynamic nature. With each race I
know I will encounter new difficulties
and struggles, and it is the need
to overcome these challenges that
immerses me ever deeper into the
sport. Each race leaves me with
more work to do and each race is
an opportunity to develop myself
further as an athlete in a different
way. This is what keeps me coming
back for more.
DAY 2 CORE WORKOUT
BRADLEY
CLAASE
PALLOF PRESS
START: Wrap a medium-tension
resistance band around an upright
anchored pole (you can also use a
pulley machine with a D-handle at
shoulder height). Stand side-on to
the anchor point, holding the end of
the band with both hands at
your sternum.
THE MOVE: Step away from the
anchor point until you feel tension on
the band. Keeping your shoulders and
hips square, press the cable straight
out in front of your body. Resist the
pull of the band so that your torso
does not rotate toward the anchor
point. Hold the extended position for
two seconds, then slowly return your
hands to your sternum. Complete the
required reps, then repeat the press
facing the opposite direction.
EXERCISE
SETS
REPS
3-WAY PLANK +
VARIATIONS
3
60 sec
OFF-SET OVERHEAD
FARMER'S CARRY
3
50m walks
per side
WEIGHTED SIT UP
WITH TWIST
3
10 per side
OBLIQUE BRIDGE
3
60 sec
per side
HIP EXTENSION
WITH BRIDGE HOLD
+ VARIATIONS
3
60 sec
PALLOF PRESS
3
12 per side
ALTERNATIVE
VERTICAL
PALLOF PRESS
Instead of pressing
the band forward,
press it up overhead
using the same
form and movement
sequence described.
WEIGHTED SIT UP WITH TWIST
START: Hold a weight plate at your chest.
THE MOVE: Raise your torso as high as possible by bending at the
waist and hips – aim to reach a near upright posture. At the
top of the sit up, rotate your torso to one side. Return
to the starting position, then repeat the sit up, this
time turning to the opposite side
at the top. Continue in an
alternating fashion.
www.fitnesshis.co.za 49
TRAINING
■ WORKOUT
THE PLYO 'SWEET SPOT':
POWER SKIPS
THE MOVE: From a standing position, take a step
forward and skip up as high as possible, leading with
your right leg. Aim to raise your right knee to hip
height while simultaneously extending your left arm
overhead. Keep your left leg straight and your right
elbow slightly bent as it trails behind. Land and repeat
the skipping motion on the opposite side. Complete
two skips for 1 rep.
EXERCISE
50 MAY - JUNE 2017
DAY 3 PLYOMETRIC WORKOUT
According to a study
published in the Journal of
Strength and Conditioning
Research, cluster sets
– 10 sets of three to five reps
– we're the most effective
for plyometric workouts as
participants were able to jump
higher and reach greater takeoff velocities, which generated
more explosive power.
SETS
REPS
180° SQUAT JUMPS
10
3 to 5
LATERAL SKATER LEAPS
10
3 to 5
PLYO PUSH-UPS / PLY-UPS
10
3 to 5
PLANK SQUATS
10
3 to 5
POWER SKIPS
10
3 to 5
BOUNDING SQUARES
10
3 to 5
What are the dominant resistance
exercises in your routine and why?
I predominantly use compound
movements such as squats, lunges,
deadlifts, pull-ups, dips, and push-ups.
These are all functional exercises which
relate best to OCR.
Running is the key cardio component of
OCR racing. How much do you do a week
and how do you structure your running
programme?
I generally run six days a week. The
important thing I focus on is covering
each component with targeted sessions
to become a complete, well-rounded
runner. This includes speed, strength,
and endurance sessions. I perform these
different sessions on different terrain,
including the track, road and trail to
condition my body for anything we may
encounter in a race.
Do you do any additional forms of cardio?
I also enjoy cycling, rowing and skipping
as part of training, as well as for
recovery. It gives the body a break from
all the running.
Who structures your training plan
for you?
I put together my own training tables,
including all the running, strength and
obstacle sessions, with the guidance of
Spartan SGX Coach Marco Caromba from
Battlerush Obstacle Course Racing OCR
training facility.
Where do you do your specific training?
I do my specific obstacle course training
at Battlerush, which is an obstacle course
training centre that has everything you
need to be properly prepared for any
obstacle course race. I do my running
at Germiston Athletics Stadium and
Klipriversberg Nature Reserve. I do my
strength training at Virgin Active.
What does your nutrition and
supplement plan look like as a crossover athlete?
I believe in eating natural foods and
avoid all processed manufactured foods,
and follow a gluten-free and dairy-free
diet. I'm also lucky to be sponsored
by Progenex supplements and Juice
Junkie Café. Progenex provides me with
a range of quality products to boost my
performance and aid recovery, while Juice
Junkie Café provides me with natural
juices and meals, which ensures that I'm
covering my daily nutritional needs for
optimal performance, recovery and overall
health. Each day my diet varies in terms of
the ratio of protein, fat and carbohydrate I
A LADDER WORKOUT structure requires that you perform 10 reps in the
first set, and continue working down to 1 rep in the last set. For example,
complete all the exercises for 10 reps, then complete all the exercises
for 9 reps, then continue until you reach 1 rep on each exercise.
SETS
REPS
PULL-UPS + VARIATIONS
10
From
10 to 1
PRISONER SQUATS
10
From
10 to 1
INVERTED RING OR
SUSPENSION ROWS
10
From
10 to 1
PUSH-UP PLANKS +
VARIATIONS
10
From
10 to 1
SUMO DEADLIFT
SHUFFLE
10
From
10 to 1
INCHWORM
10
From
10 to 1
PULL-UPS
START: Stand beneath a pull up bar.
THE MOVE: Grasp the bar with a overhand grip,
with your hands positioned slightly wider than
shoulder-width apart. Hang under the bar by
supporting your weight with your arms and
shoulders fully extended and your knees bent. Pull
your body upwards until your chin is above the bar.
Lower your body back down until your arms and
shoulders are fully extended once more.
VARIATIONS
CHIN UPS
Stand beneath a
pull up bar. Grasp
the bar with
an underhand
shoulder-width
grip. Pull your
body up until
your elbows are
at your sides.
Lower your body
back down until
your arms and
shoulders are
fully extended.
BAR HANGS
Hang from a bar using both arms for five seconds.
Release one hand so that you're only supporting
yourself with the other. Hold for a further five
seconds. Swop hands and hang for another five
seconds. Continue to swop between hands for as
long as you can.
TOWEL PULL-UPS
Fold a towel over a horizontal bar. Wrap the
ends together and hold with both hands. Perform
the required reps using this variation to develop
serious grip strength.
DAY 5 STRENGTH WORKOUT: BODYWEIGHT
EXERCISE
www.fitnesshis.co.za 51
■ WORKOUT
eat, depending on what my training for
the day is like. For example, a strength
and/or speed day would have more
protein and fats to aid muscle recovery
from the intense sessions, whereas
an endurance training day would have
higher carbohydrates to fuel the long
sessions. On rest and recovery days, I
limit carbs as they aren't necessary and
eat more protein and fats for recovery.
What would you say are the key
attributes of a well-rounded cross
training programme for someone
who just wants to be fit and strong?
Make sure your routine covers all
components, including strength,
speed, agility, co-ordination and
endurance. In addition, I firmly believe
that consistency is the key to success
in any training plan.
TOP ACHIEVEMENTS:
■ Warrior Race Black-Ops Elite, 2nd
■ Impi Challenge and Festival Elite
category, 2nd
■ The Beast Challenge
Savage Beast, 2nd
■ Battlerush OCR Elite, 2nd
■ 2016 OCR World Championships,
Canada Men's Pro Devision, 27th
DAY 6 METCON WORKOUT
TRAINING
EXERCISE
SETS
REPS
KETTLEBELL SWINGS
PUSH-UP SLIDE OUT
BOX SQUAT – CURL –
OVERHEAD PRESS
WALKING LUNGES
3 to 5
1 min
per
exercise
BURPEE + MTN CLIMBER
MASH-UP
SPRINTER SIT-UPS
Metcons in a cross-training programme aim
to activate as much of the body's musculature
as possible, targeting multiple energy systems,
without reducing recoverability between
hard strength and cardio sessions.
BURPEE +
MOUNTAIN
CLIMBER
MASH-UP
THE MOVE: From an upright
position, drop down into a
deep squat. Kick your legs
back into an extended plank
position. Drop down into
a push-up. Remain in this
position as you bring your
left knee out and up to your
left elbow. Plant your foot
back down and repeat the
mountain climber movement
with your right leg. Return to
the extended plank position,
then immediately jump your
feet up to your chest and
move into the deep squat
position. Leap up as high
as possible from the squat
position, with your arms
overhead. That's one rep.
PERSONAL BESTS:
■ 5km: 17min
■ 10km: 37min
■ 21km: 1h25min
SPONSORS:
■ BATTLERUSH
Obstacle course training
facility (Corner Main and
Sloan Street, Bryanston)
www.battlerush.co.za
■ PROGENEX SPORTS
SUPPLEMENTS
www.progenexsa.co.za
■ LIQUID SALT
Obstacle course racing gear
and activewear
www.liquidsalt.co.za
■ JUICE JUNKIE CAFÉ
Healthy meals, raw juices,
health shakes and snacks
www.juicejunkiecafe.co.za
■ INOV-8 SOUTH AFRICA
Training, road and cross
training shoes and gear
www.inov-8store.co.za
52 MAY - JUNE 2017
IMPORTANT! No warm up or cool down was included in this workout, but they still should be done.
Due to the high-intensity, high-impact nature of the workouts in this feature, starting a routine
without warming up will greatly increase your risk of injury. It is also important to give your body –
cardiovascular and cardiorespiratory systems and your muscles – a chance to return closer to baseline
before ending your workout following the intense or prolonged activity, with a cool down. ■
TRAINING
■ FITNESS NEWS
150
The total number of minutes a week of walking or
jogging (either three times a week for 50 minutes
or five times a week for 30 minutes) that can help
patients with advanced gastrointestinal cancer
better cope with the side effects of chemotherapy.
A STUDY LED BY KATRIN STUCHER, DOCTORAL STUDENT AT THE GOETHE
UNIVERSITY FRANKFURT IN GERMANY.
SHOP
RESEARCH
VELOSITOL DOUBLES MUSCLE PROTEIN SYNTHESIS
A new study published in the Journal of the International Society
of Sports Nutrition shows that the combination of amylopectin and
chromium in a patented ingredient called Velositol, which is found
exclusively in Nutrition 21 products, doubled the muscle protein synthesis
(MPS) rate when compared to whey protein alone. Velositol increased
MPS by 48 percent from baseline when combined with whey protein (6g),
as compared to a 24 percent increase seen with whey protein alone.
TRAINING
RESEARCH, NEWS, AND THE LATEST PRODUCTS
TO BOOST YOUR HEALTH AND FITNESS.
DEEP FREEZE ARNICA ICE
MASSAGE GEL & DEEP HEAT
ARNICA MASSAGE OIL & GEL
Deep Freeze Arnica Ice Massage Gel utilises the
cooling gel action of Deep Freeze combined with added
Arnica extract to combat discomfort associated with
arthritis, painful lesions of the muscles,
tendons and joints. The Deep Freeze
cooling action helps to quickly relieve
overworked, sore, tired muscles and aching
joints. The Deep Heat Arnica Massage
Oil & Gel is used for the temporary relief
of stiffness and pain in your
muscles, joints and tendons.
The oil is easily absorbed and
is made with natural herbs
to relieve muscular sprains,
bruises and swelling as well as
to improve circulation.
Visit www.deepheatsa.co.za
for more info.
EFFECT OF TRAINING & SUPPLEMENTS ON MUSCLE WASTING
A systematic review titled ‘Nutrition and
Physical Activity in the Prevention and
Treatment of Sarcopenia’ summarised
the findings of 37 randomised controlled
trials (RCTs) that assessed the effects
of a combined intervention of physical
activity and dietary supplements on
muscle mass and muscle function
in subjects aged 60 years and older.
According to professor René Rizzoli,
Emeritus Professor of Medicine at
■ In 79% of the studies,
muscle mass increased
with exercise and an
additional effect of
nutrition was found in
23.5% of the RCTs.
54 MAY - JUNE 2017
University Hospitals of Geneva, the aim was
to learn more about the synergistic effects
of weight training and supplements as
interventions against age-related muscle
loss. As part of a follow-up on a previous
study, the research team looked at the
impact of various supplements, including
proteins, essential amino acids, creatine,
beta-hydroxy-beta-methylbuthyrate (HMB),
vitamin D, multi-nutrients and others.
The review concluded that:
■ Muscle strength
increased in 82.8%
of the studies
following exercise
intervention and dietary
supplementation
showed additional
benefits in 22,8% of the
studies.
■ The majority of
studies showed an
increase of physical
performance following
exercise intervention
(92.8%) and interaction
with nutrition supplementation was found in
14.3% of the studies.
CATCH MORE RAYS
IN WINTER
10-20
MINUTES of
sun exposure
is needed to
obtain the
recommended
doses of
vitamin D in
spring and
summer, but
in the winter
almost TWO
HOURS are
needed.
Getting outdoors more
often for your exercise
during winter could
provide a much-needed
boost to vitamin D levels.
Spanish researchers have
estimated that the duration
of solar radiation exposure
required to obtain the
recommended doses of
vitamin D in spring and
summer is 10-20 minutes,
but in winter almost two
hours of exposure is needed. However,
exposure to UV radiation is not without its
dangers, which is why the Solar Radiation
Research Group at the Polytechnic University
of Valencia (UPV) sought to determine
the exposure time needed to obtain the
recommended doses of vitamin D without
damaging health. The research team, led
by María Antonia Serrano, a scientist at the
UPV, found that the time taken to cause
erythema – a reddening of the skin caused
by sun burn – at midday was 29 minutes
in summer and 150 minutes in winter,
for individuals with skin type III who live
in Valencia, Spain. In addition, the study
showed that to obtain the recommended
daily dose of vitamin D – which is
equivalent to a daily intake of 1,000 IUs of
vitamin D – with 10% of the body exposed,
took around 130 minutes. At the height
of summer, with 25% of the body exposed,
around 10 minutes was adequate. However,
these figures change for those with lighter
or darker complexions, said Serrano.
BYE BYE BIOPSIES?
Muscle biopsies are
an invasive but often
necessary medical
procedure, whereby a
section of muscle tissue
is removed to determine
tissue health or diagnose
a medical condition.
However, researchers at
the Rehabilitation Institute
of Chicago have now
developed a less invasive
alternative that uses a
thin fibre optic probe to
scan and measure the
health of muscle tissue,
which has already been
tested on the muscles
of living individuals. The
new method is called
resonant reflection
spectroscopy (RSS) and
uses a device that is just
250 micrometres wide to
enable the measurement
of “previously unobtainable
muscle properties by
combining advances in
telecommunications
technology with a deep
understanding of muscle
structure, biomechanics,
and pathology,” said
Richard Lieber, senior
author of the study
conducted on living
muscle tissue. The research
was published in the
Biophysics Journal.
40%
THE DEGREE TO WHICH
IMPROVED FITNESS
LEVELS CAN REDUCE
YOUR RISK OF DEATH.
A STUDY CONDUCTED BY RESEARCHERS AT THE EDITH AND
BENSON FORD HEART AND VASCULAR INSTITUTE AT THE
HENRY FORD HOSPITAL IN DETROIT, WHO ANALYSED DATA
FROM THE HENRY FORD EXERCISE TESTING (FIT) PROJECT.
SHOP
BEAT GYM GERMS WITH WINTERGREEN PROTECT
Come winter, gyms become
hotbeds for germs and bacteria,
which often leads to conditions
like strep throat, flu and
athlete’s foot, or worse. A study
by fitrated.com found that some
gym equipment harboured 350
times more bacteria than your
average toilet. The study examined
27 pieces of equipment at three
different gyms, and concluded
that the three pieces of equipment
harbouring the most bacteria were
exercise bicycles, free weights and
treadmills. Protect yourself this
winter by not touching your face
during your workout and washing
your hands thoroughly after
exercise. You can also use Protect
Anti-Microbial Surface Spray to
eliminate bacteria on a variety of
surfaces. This bacteria-fighting
spray has been formulated to
eliminate bacteria and odour
on various items, including
sporting gear, gym equipment,
toilet seats, and cardio machines.
Simply spray directly onto the
surface, leave for 30 seconds and
wipe off excess liquid.
Available from wintergreen.co.za/shop
www.fitnesshis.co.za 55
TRAINING
■ EXERCISE GUIDE
TIP: Your lower back should remain in its natural alignment
(slightly arched) throughout the entire movement.
FORM TIP:
You don’t
need to use
a full squat
in the hang
clean, as
you would in
an Olympic
clean.
HANG CLEAN
& PRESS
DID YOU KNOW? THE HANG CLEAN
AND PRESS STIMULATES NEARLY 200 MUSCLES
IN THE BODY, DELIVERING A HUGE ANABOLIC
RESPONSE AND TRAINING EFFECT.
IT MAY NOT BE THE MOST COMMON SIGHT IN MAINSTREAM
GYMS, BUT WHEN IT COMES TO ADDING SERIOUS SIZE AND
PROMOTING A SURGE OF ANABOLIC HORMONES, FEW EXERCISES
ARE AS EFFECTIVE AS THE CLEAN AND PRESS.
STARTING
Select a weight that you are able
to complete a set of shoulder
presses with. Start by standing
upright with your feet positioned
slightly wider than shoulderwidth apart, holding a loaded
barbell at waist height with an
overhand grip.
THE MOVEMENT
From the starting position, dip down and immediately and forcefully raise up
onto the balls of your feet. As you rise up, shrug your shoulders and raise the
bar up. As the bar reaches chest level, start bending at the knees and
dropping down into a semi squat. In a single, smooth movement ‘catch’ the
weight at your shoulders. From the semi squat position, push upwards,
through the heels of your feet, while thrusting the barbell up overhead. Lower
the barbell under control back down to your shoulders and then to your waist
before repeating the movement.
VARIATIONS TO THE MOVE
For a more advanced power move you can shift to the clean and press. This is an Olympic weightlifting
move that should only be attempted by experienced lifters. The move requires that you start from a
deadlift position, clean the bar into a deep squat position and end with an overhead press at the top of
the front squat move.
56 MAY - JUNE 2017
WHAT IT WORKS...
This complex compound
movement incorporates
almost the entire body into
one exercise. It is a great
exercise to develop power,
speed, and strength because
the central nervous system
is called on to engage and
fire many muscle fibres to
maximise explosiveness. The
core muscles and stabilisers
also work hard to manage
the load transfer, making it a
great move to target multiple
muscles to add significant
size. It is also a major calorie
burner, so use this at the
start of a workout to get the
heart rate elevated and your
body burning as many calories
as possible. ■
MUSCLES TARGETED
PRIMARY Anterior deltoids,
trapezius, quadriceps, glutes.
SECONDARY (stabilisers and
synergists) Biceps, triceps, calves,
core stabilisers, brachioradialis,
supraspinatus, levator scapulae,
pectoralis major.
TRAINING
■ ENDURANCE
ABOUT THE
AUTHOR:
STeve Attwell,
Level 2
Triathlon
South Africa (TSA) and
certified Ironman coach, and
founder of Embark triathlon
coaching www.embark.co.za
BUYING
TIME IS
EXPENSIVE
AT THE SHARP END
OF ANY PROFESSIONAL
FIELD, THE EQUIPMENT
BEING USED HAS TO
BE THE BEST – MADE
OF THE HIGHEST
QUALITY MATERIAL TO
BE THE FASTEST, THE
LIGHTEST, AND THE
MOST AERODYNAMIC.
When physiology is equal,
which it usually is at
the top, it is equipment
that can give an athlete
that edge over their
competitors. It’s often
in these areas where the
marginal gains – 3 grams
here, 1 degree cooler
there, 2 more watts here
– that modern sports
science creates add up
to a few extra seconds on
the finish line.
Advances in technology
and equipment can
also be credited for the
ability of elite athletes,
who are at the peak of their physical prowess through hard
training, to keep delivering faster and faster times each year.
Examples of these in multi-sports include improved wetsuits
that create better buoyancy to improve body position in
the water, with materials that improve hydrodynamics to
reduce drag, thereby making swimmers more efficient
and, subsequently, faster in the water. Time trial bikes also
maximise the impact that advanced aerodynamics can have
on bike speed and rider efficiency. Factors such as rider
position and the weight of the bike, along with aerodynamic
wheels and tyres that offer less rolling resistance, all
enable riders to cut through the air more effectively. In
terms of shoes, composite materials mean runners now
have lightweight racing shoes that don't compromise on
cushioning, to offer greater rebound and reduce impact
forces to make athletes more efficient.
Of course, developing this equipment
requires huge investments from the
manufacturers in terms of research,
time, getting the best materials,
manufacturing, and testing, which
means a higher price tag by the time it
reaches the retail floor. As triathletes
often say, “buying time is expensive.”
Whatever the cost, though, the idea that
expensive equipment can give you that
edge you're looking for is an alluring
one. And if you have the money to
spend, go for it. Quality, well-designed
equipment will always deliver a
A lighter bike
will make you
faster on the
climbs, BUT A
LIGHTER ‘YOU’
WILL MAKE
EVERYTHING
ELSE EASIER.
performance gain.
However, don't fall into the trap
of believing that the best equipment
makes or breaks a triathlete.
Ultimately, every athlete has to pull
himself through the water, haul his
body weight over the climbs on the
bike, and complete the run under his
own steam. The question then boils
down to a simple one: are you willing to
spend R85,000 or more on a time trial
bike to gain an overall average of 2km/h
on the bike? While for a professional
that gain can be the difference between
winning or losing, for the weekend
warrior, spending some of that money
on a personal trainer, a dietician, a
coach, a physio and a trolley full of
healthy foods would yield a far greater
gain in performance. After all, why
spend R85,000 on shaving one or two
kilos off your bike, when you could drop
10 to 20 kilos of weight from your body?
A lighter bike will make you faster on
the climbs, but a lighter ‘you’ will make
everything else easier.
Improving your power-to-weight
ratio is the best thing any athlete can
do to enhance their performance, so
don't sweat the small stuff. Yes, it's
great to look the part and have the
gear, but buying yourself time isn't
the ultimate answer. It should be the
last consideration in your plans to
achieve a personal best, only after your
training, nutrition, recovery, and your
body composition and weight have been
optimised to their full potential. Too
many amateur athletes want to reverse
that order, which doesn't make sense,
especially when you start taking money
from other important areas in your
life to afford your triathlon lifestyle.
So be prudent in your equipment
decisions, especially when starting
out. Maybe aim to reward yourself with
an equipment upgrade once you've
achieved the goals and targets that
actually make greater sense? In the
meantime, keep your head down and
just train hard!
www.fitnesshis.co.za 57
TRAINING
■ FEATURE
Conventional body
building wisdom
suggests that the
best way to develop
muscle is a split
routine training
structure that focuses
on one body part
per session using
multiple exercises to
overload that muscle
group with the right
combination of volume
and intensity.
There is no doubt
that this approach
works as it’s the one
followed by most gymgoers and physique
athletes whose main
aim is to improve
their aesthetics. But
what if it isn’t the
most effective? Well,
some of the more
recent research has
certainly given us food
for thought on the
subject.
IS FULL-BODY
TRAINING MORE
EFFECTIVE
THAN SPLIT
ROUTINES
AT BUILDING
MUSCLE?
SPLIT
DECISION
>> By Pedro van Gaalen, Editor
58 MAY - JUNE 2017
Split training
will deliver
long-term
benefits to
aestheticallyfocused
training
protocols
due to the
beneficial
testosterone
response.
IS FULL-BODY BETTER?
In one study published in the Journal of Strength and Conditioning Research,
titled “Influence of Resistance Training Frequency on Muscular Adaptations in
Well-Trained Men”, highly respected fitness and sports nutrition expert and
exercise researcher, Brad Schoenfeld, PhD and his colleagues investigated the
effects of training muscle groups one day per week using a split-body routine,
compared to training three days per week using a total-body routine.
The researchers recruited 20
well-trained male volunteers from a
university population and tested their
one-repetition maximum (1RM) strength
in the bench press and squat, and
measured the muscle thickness of their
forearm flexors, forearm extensors, and
vastus lateralis, which is the largest and
most powerful part of the quad.
The study participants were paired
according to their baseline strength and
then randomly assigned to one of the
two groups, either following the split
routine where 2-3 muscle groups were
trained per session, or the total-body
training group where one exercise
was performed per muscle group in a
session with all muscle groups trained
in each session.
DIGGING DEEPER
But before you start questioning
everything you've ever known about
body building and start making
wholesale changes to your routine,
it's worth digging a little deeper into
the effect witnessed by Schoenfeld
and his team.
As the researchers noted in their
conclusion, it may be the frequency
of the training – you target the same
muscles 2-3 times a week on the fullbody programme, instead of once with
the split routine – rather than the fullbody training structure that elicited the
hypertrophic effects.
Offering deeper insights into this
correlation, a more recent study, this
one published in 2016 in the journal
Biology of Sport, looked at the effects of
two equal-volume training protocols on
strength, body composition and salivary
hormones in male rugby players.
The research team, led by Blair T.
Crewther, measured before and after
the study protocol was implemented the
muscular strength (1RM back squat and
bench press), body composition (skinfold
measurements), and salivary hormone
responses (testosterone and cortisol,
The subjects were then tested
again after the study, using the same
protocols. Interestingly, the results
showed that the total-body group
experienced significantly greater
increases in the thickness of their
forearm flexors compared to the split
routine group. This led the researchers
to conclude that there is “a potentially
superior hypertrophic benefit to higher
weekly resistance training frequencies.”
No significant differences were noted in
maximal strength.
“THE TOTAL-BODY
GROUP EXPERIENCED
A GREATER INCREASE
IN THEIR FOREARM
FLEXOR THICKNESS.”
and T:C ratio) of 24 male rugby players,
all of whom had at least two years of
resistance-training experience and were
currently engaged in their in-season
competitive phase.
In addition to playing one rugby game
per week and participating in two rugbyspecific training sessions per week, the
subjects also performed three resistance
training workouts a week – either fullbody routines or a split routine.
During their gym sessions the players
following a split routine performed 3 to 6
sets of 8RM loads, with 60 to 90 seconds
of rest between sets. On lower-body days
they did squats, leg curls, leg presses,
THE EFFECT
ON HORMONE
LEVELS
Research shows
SPLIT ROUTINE
Testosterone
and cortisol
levels
increased.
FULL-BODY
ROUTINE
No changes in
testosterone
levels, and a
reduction in
cortisol levels.
and calf raises. On upper-body days
their exercises included bench presses,
bent-over rows, pull downs, shoulder
presses, and bicep curls. Those on the
full-body routine performed all exercises
at every workout using the same rep and
set structure.
This effectively meant that the athletes
following the full-body routine trained
each body part 3 times per week, while
the split routine trained each body part
1.5 times per week.
At the end of the research both
groups had improved their 1RM on the
squat and bench press, but there were
no statistically meaningful differences
between the two routines.
There were, however, important
differences in the body composition
between the two groups, with the fullbody group experiencing greater losses
in fat mass, in addition to a slighter
greater (non-significant) gain in lean
body mass. However, when these two
variables are considered in the context
of conditioning, the full-body group had
improved their overall body composition
more so than the split routine group.
In terms of the effects on their
hormone levels, the researchers found
that the split routine produced increases
in both testosterone and cortisol,
whereas the full-body routine produced
no changes in testosterone, and actually
reduced cortisol levels.
WHAT IT MEANS
If you're looking for a definitive answer as to
which is best to build a better body based on these
findings, you're not going to find an either-or answer
here. Both approaches work to improve strength
and muscle size when total volume remains the
same, but one just worked better under the study
conditions. As the research team concluded, both
routines can produce meaningful gains in strength
and both improve body composition.
The question you need to ask is, will one approach
continue to deliver better results over time? Probably
not, which is why a combination of the two might be
better. Based on the findings, a full-body approach
may serve you best when trying to improve body
composition or for fat loss.
The tried-and-trusted approach of split training
will, on the other hand, deliver long-term benefits
to aesthetically-focused training protocols due to
the beneficial testosterone response. The findings
of Crewther's study also somewhat contradicts the
findings of Schoenfeld's study in that there was no
significant benefit from full-body training over a split
routine on the development of lean muscle mass –
they both were equally effective. ■
www.fitnesshis.co.za 59
TRAINING
■ FEATURE
“Whatever
functional fitness
means to you,
there is one central
tenet to the
philosophy and that
is that the body
functions as
an integrated
system and not
as individual
parts.”
TRAIN
MOVEMENTS,
NOT MUSCLES
FOR THE
ULTIMATE
PERFORMANCE
BOOST
THE
FOUNDATION OF
PERFORMANCE
LET’S BE HONEST, THE PHRASE ‘FUNCTIONAL TRAINING’ HAS BECOME
SOMEWHAT OF A BASTARDISED TERM IN THE BROADER HEALTH
AND FITNESS INDUSTRY. IT’S OFTEN USED AS A CATCHPHRASE BY THOSE
LOOKING TO CASH IN ON THE LATEST INDUSTRY TRENDS.
60 MAY - JUNE 2017
ISOLATION MORE POPULAR
O
thers use it to describe
a ‘functional’ approach
to exercise that
aims to prepare the
average person for the demands
of everyday life. And in the
high-performance world of
sports conditioning, the term
is often used in reference to
specific training protocols that
attempt to prepare an athlete
for the specific demands of their
sporting code.
Whatever functional fitness
means to you, there is one central
tenet to the philosophy that,
once understood, will ensure you
always achieve your functional
fitness goals. It's a concept you
may have heard before, possibly
mentioned by coaches or trainers
who understand that the body
functions as an integrated system
and not as individual parts.
To this end, most truly
functional training programmes,
be they for enhanced athletic
performance or the development
of general strength for everyday
life, will aim to train movements,
not muscles.
“This has been the de facto
approach to coaching for many
years now,” explains Scott
MacIntosh, founder and head
trainer at The Yard Athletic
strength and conditioning gym in
Bryanston, Johannesburg.
Scott works with a variety of
clients, from housewives and
high school kids, to powerlifters,
Olympic weight lifters,
competitive CrossFitters and elite
level athletes across a variety of
sporting codes, and he believes
the train-movements-notmuscles philosophy is relevant to
all of them.
“This methodology is grounded
in solid exercise science as it
adheres to the training principle
of specificity. Basically stated,
to get stronger at a specific task
or activity you need to train the
specific movement patterns
involved in that discipline,”
continues Scott.
However, due to the mainstream popularity of
bodybuilding approaches, many amateur and
recreational athletes take a split routine approach of
isolating muscles during weight training sessions, in
the hope that by strengthening individual muscles will
deliver a direct performance benefit when the time
comes of their entire body to work in unison.
“The rise in popularity of this approach can also be
traced back to a shift in focus in professional contact
sport in the United States, where bigger athletes are
often better. As such, many of these athletes took a
predominantly bodybuilding-type approach in the
weights room. While getting bigger will certainly
make you stronger, when you play a sport your
muscles don't move in isolation,” states Scott.
This training-muscles-not-movements approach also
opens athletes up to a greater risk of muscle imbalances
and strength asymmetries. “The other point worth
mentioning is that you don't need to isolate muscles to
grow bigger,” continues Scott. Just as bodybuilders will
get stronger with their approach, to a certain degree,
strength training with heavy loads will also lead to a
certain degree of hypertrophy (muscle growth).
“This type of muscle growth is known as functional
hypertrophy,” he explains. “With a functional
movement-based approach to strength training,
something that the Soviet block countries are renowned
for in their approach to sports conditioning, athletes
develop thicker and more tense muscle fibres, which are
able to generate greater contractile force.”
“The training-musclesnot-movements approach
opens athletes up to
a greater risk of
muscle imbalances and
strength asymmetries.”
TRAINING
■ FEATURE
SIZE VS STRENGTH
While that's worth considering if you're
an athlete competing in power-based
sports, not every athlete wants to
add muscle size. Endurance athletes,
for example, want the boost in
performance without the added weight
of additional muscle tissue as this
makes them less efficient.
“While this is an important distinction
to make, an athlete's approach when
adopting this methodology doesn't change
much – movement remains the common
denominator in every programme. The
important factors are understanding
the fundamental movement patterns
with which the body moves in a specific
discipline and then focusing on
strengthening those with the correct set
and rep structure,” explains Scott.
This methodology not only strengthens
all muscles that work together as an
integrated system to move an athlete,
it also enhances the workings of the
neuromuscular system, which includes
the development of greater neuron
firing and makes a body more resilient
to fatigue. This also enhances motor
control and coordination.
“Every athlete
should aim to first
strengthen their
hip hinge and
hip extension
movement
patterns before
getting more specific
in their training.”
PLANNING YOUR APPROACH
The key to developing the most suitable
functional training programme is to
therefore utilise exercises that target
and enhance the body’s basic movement
patterns. These are predominantly
forward and backward movement,
lateral (side-to-side) movement,
rotation, pulling, pushing, squatting,
lunging, and hinging.
From a performance perspective,
Scott says that there a few fundamental
patterns that are transferrable across
sporting codes. As such, every athlete
should aim to first strengthen their
hip hinge and hip extension movement
patterns. Other important areas of
focus that can then follow should
include enhanced proprioception and
coordination and skill development.
From this foundation athletes can
then get more specific in their training,
depending on whether their sport
requires multi-planar movement,
explosive changes in direction or, in
the case of endurance sport, involves
repetitive movement patterns over
extended periods of time.
“These factors will inform weight
training programme design, but once
again the principles remain relatively
constant,” adds Scott. “For instance,
performing more than five reps per set
will shift the focus away from strength
development, by promoting a greater
hypertrophic effect. Having said that,
there is nothing wrong with athletes
doing some higher rep or even some
isolation work, but it must all have a
specific purpose, like improving lactate
thresholds, for example. The key is to
know what that purpose is and to select
the most appropriate exercise.”
Ultimately, the goal of functional
training is to train in a manner that helps
athletes move in the most efficient and
effective ways possible for their specific
sport. “Just keep in mind that while all
lifting will benefit an athlete in some
way and to a certain degree, sportspecific forms of weight training that
target functional movement patterns
– targeting all the muscles that work
together in this regard – will always
deliver better, more targeted results.”
Having established the principle, Scott
has one final piece of advice for athletes
who plan to hit the gym with the goal of
improving their performance. “Learn
to move your body better first, and only
then should you start to add weight.
Quality movement must always come
first, before moving under heavier loads,”
he concludes.
AREAS OF
6KEY
FUNCTIONAL STRENGTH
■ HIP HINGE: Squat,
deadlift, good morning,
kettlebell swing,
snatch, clean
■ HIP EXTENSION: Glute
bridge, quadruped hip
extension, donkey kick,
kickback, step up
■ LUNGE: Bulgarian
split squat, lunge, split
squat, step-back lunge
■ PUSH: Bench press,
push-up, overhead
press, one-arm press
■ PULL: Pull-up, bentover row, seated row,
one-arm row
■ BRACING: Plank,
farmer's carry, offset
carry, side plank
62 MAY - JUNE 2017
“LEARN TO
MOVE YOUR
BODY BETTER
FIRST, AND
ONLY THEN
SHOULD
YOU START
TO ADD
WEIGHT.”
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TRAINING
■ WORKOUT
BACK
ATTACK
ROW YOUR
WAY TO A BIGGER,
BETTER BACK
FORM TIP: Avoid jerking the bar
down to initiate the movement.
Keep your shoulders down
throughout the movement.
>> Performed by Dave Dreas
>> Photography by James Patrick
W
hen it comes to building
the ultimate aestheticallypleasing back, distinguishable
by thick lats and chiselled
upper and middle back
muscles, pulling exercises reign supreme.
To develop your upper back holistically, that
requires us to pull heavy weights towards
our body from as many directions as possible,
particularly along the horizontal and vertical
movement planes.
This workout leverages the power of the pull
to deliver the perfect combination of volume and
targeted movement patterns to help you build
your best back yet.
BEWARE THE BICEPS
One area where lifters often go wrong with
pulling exercises is that they allow their biceps
to dominate the movement. While the biceps will
always be recruited to some degree as synergist
muscles in all pulling exercises, it is important to
ensure they don’t become the primary mover.
TO ENSURE YOUR BICEPS
DON’T TAKE OVER:
■ Use the correct weight. Going too
heavy will result in poor form and
excessive reliance on the biceps.
■ Get your form spot on by learning to
perform the perfect pull.
64 MAY - JUNE 2017
LAT PULLDOWN
Sit facing the pulldown machine. Lock your knees securely under the padded supports.
Grip the bar with a wide overhand grip. Keep your torso in an upright position and lean
back slightly at the hips. Exhale and bring the bar down towards your chest in front of
you. Squeeze the shoulder blades together and hold for a second before returning to
the starting position.
LOW CABLE ROW
Sit slightly forward on
the seat to grab the cable
attachment. Place your feet
on the supports. Slide your
hips back, maintaining a
slight bend in the knees.
Pull the cable attachment
to your waist while
straightening your lower
back. Pull your shoulders
back and push your chest
forward while arching your
back slightly. Extend your
arms until your shoulders
are stretched forward and
your lower back is flexed.
FORM TIP: Keep your
lower back flexed. Don’t
sway excessively as you
perform each rep.
PERFECT PULLING
FORM MEANS
SQUEEZING YOUR
SHOULDER BLADES
TOGETHER FOR A
SECOND AT THE
PEAK OF THE
CONTRACTION.
THE WORKOUT
EXERCISE
SETS
REPS
Lat pulldown
4
12, 10, 8, 6
Low cable row
4
12, 10, 8, 6
Landmine row
4
12, 10, 8, 6
One-arm dumbbell row
4
PER
SIDE
12, 10, 8, 6
Reverse grip lat pulldown
3
10
Bent-over reverse grip
dumbbell rows
3
10
THIS EXERCISE
IS EXTREMELY
VERSATILE DUE
TO THE ARRAY
OF ATTACHMENTS
YOU CAN USE.
SWITCH BETWEEN
WIDE, MEDIUM AND
NARROW, AS WELL
AS UNDERHAND,
OVERHAND AND
NEUTRAL GRIPS.
EACH PUTS A
SLIGHTLY DIFFERENT
EMPHASIS ON WHERE
THE STRONGEST
CONTRACTION OCCURS.
www.fitnesshis.co.za 65
TRAINING
■ WORKOUT
ONE-ARM
DUMBBELL ROW
A WORD ON GRIP
Place a dumbbell on the side
of a flat bench. Place your knee
and the hand of your supporting
arm on the bench, with the other
foot planted firmly on the floor
behind the dumbbell and slightly
back and to the side. Grasp the
dumbbell and lift it from the
floor, letting it hang by your side
with your shoulder stretched
downwards. Row the dumbbell
upwards, to your side until it
makes contact with your lower
ribs, or until your upper arm
moves just beyond the horizontal
plane. Squeeze your lats at the
top of the movement and hold
for a count before returning your
arm to the extended downward
position. Repeat for the required
reps before switching to the
opposite arm and repeating the
exercise on the other side.
Use a combination of grips, alternating
between overhand, neutral and
underhand grips, as this changes the
degree to which your biceps are able
to activate during the exercise. It also
delivers a better all-over training effect on
your middle and upper back muscles by
changing slightly the movement arc of the
exercises you perform on a regular basis.
TIP: Get into the lower lats
by changing your grip on the
lat pulldown and by including
pulling exercises where the
elbows stay close to the torso.
Ideal options include underhand
pulldowns and low-cable rows.
FORM TIP: Do not rotate your
torso in an effort to throw the
weight up. Keep your back flat
throughout the movement.
THE PERFECT PULL
While it may seem counterintuitive,
don’t try to pull the weight towards
you with your hands and arms as this
activates the biceps first. Rather,
drive your elbows back to initiate the
movement, using your hands and arms
as ‘hooks’ that connect your elbows to
the weight.
TIP! Drive the elbows back past
your torso on horizontal pulling
exercises, and drive them down
toward the ground on vertical
pulling movements.
LANDMINE ROW
Attach a handle attachment to
the bar and load the free end with
weights. Step over the barbell
and face away from the landmine
or anchor point. Squat down
slightly and lean forward. Grab
the handles in both hands, or hold
the barbell below the plate with
a staggered grip, and push your
butt back. With your arms fully
extended below you, maintain a
flat back as you row the bar up to
your chest. Lower the bar back
down to the starting position
under control and repeat for the
required reps. Do not set the
barbell down between reps.
66 MAY - JUNE 2017
THIS EXERCISE TARGETS THE LATS, AS WELL AS THE
UPPER AND MIDDLE BACK BY INCORPORATING THE
RHOMBOIDS, TERES MAJOR AND MINOR, INFRASPINATUS,
AND MIDDLE AND LOWER TRAPEZIUS.
FORM TIP:
Drive your
elbows
back, don’t
shrug your
shoulders.
FORM TIP: Ensure that your
back remains straight and
that your head and neck are in
a neutral position throughout
the entire movement.
FORM TIP: Do not lean
back in the chair to
complete the movement.
Rather reduce the weight
you are using and keep
proper form. Keep a slight
inward curvature of the
spine throughout the
movement.
REVERSE GRIP
LAT PULLDOWN
Sit facing the machine and lock your knees
securely under the padded supports. Grip
the bar with a supinated (underhanded) grip,
with your hands position slightly narrower
than shoulder-width apart.
Exhale and bring the bar down towards
your chest. Squeeze the shoulder blades
together and hold for a second before
returning to the starting position.
VARIATION
Attach the double-D handle to the
pulldown to change your grip.
BENT-OVER
REVERSE GRIP
DUMBBELL
ROWS
Hold dumbbells in either
hand with an underhanded
(palms up) grip. Bend
your knees and hinge at
the hips to bend over to a
45-degree angle. Extend
your arms to allow the
dumbbells to hang directly
below your chest. From
the bent-over position, row
the dumbbells up towards
your lower rib cage area
or belly button. Squeeze
the shoulder blades
together at the top of the
movement and hold for a
second, before returning
the weights to the
starting position. ■
www.fitnesshis.co.za 67
SUPPLEMENTS
■ LATEST PRODUCTS
NEW FLAVOUR FOR
COR-PERFORMANCE WHEY
Cellucor recently launched
its popular Peanut Butter
Marshmellow flavoured
whey protein product
in SA. Cellucor CORPerformance Whey is an
optimal source of protein
to maintain lean muscle,
SUPPLEMENTS
TITAN TRUE WHEY
Titan’s unique Cold Fold Technology,
a dry-blending process that
maintains all ingredients at a
consistent low temperature,
guarantees both purity and
potency in nutritive value and
taste in its True Whey product.
Protein ingredients are normally
sensitive to temperature. High
temperatures denature proteins and
wide fluctuations negatively affect
taste, absorption and biological
value. Protein bonds are broken
down by thermal denaturing and this
renders them less efficient and less
bio-available. Temperature can also
negatively affect flavourings affecting
aroma and taste experiences. To
avoid this, Titan uses a revolutionary,
customised Cold Folder to gently
combine ingredients at an ultra-low
temperature, allowing discerning
supplement consumers to
experience whey as it should.
Product contains no soy.
THE LATEST PRODUCT RELEASES AND NEWS FROM THE
SUPPLEMENT INDUSTRY.
XTREME NUTRITION LAUNCHES
IN-HOUSE BRAND
EVOX ALPHA
OVERHAUL RECOVER
Evox Alpha Overhaul Recover
is the ultimate in post-workout
technology. This whey protein
and enriched Micellar Casein
base mimics the most recent
post-workout recovery research.
However, it has been formulated
to include GABA, Tribulus
Terrestris, D-Aspartic Acid, ZMA
and Creatine to truly peak recovery
and exercise adaptation, with no
soy protein. Available in a 908g tub
(22 servings), in Raspberry-Ripple
and Belgian Chocolate.
BIOGEN SUPREME OMEGA 3
Part of Biogen’s Platinum range, Supreme Omega 3 is a high
potency essential fatty acid supplement consisting of an 18:12
ratio of EPA and DHA in triglyceride form. These are fatty acids
known to support heart, nervous system and eye health.
68 MAY - JUNE 2017
replenish nutrients after
a workout, and indulge
your sweet tooth guiltfree. Every scoop of
COR-Performance Whey
is packed with 25g of fastacting whey protein and
digestive enzymes.
Popular retailer Xtreme Nutrition has
launched a new in-house supplement
brand offering a broad range of products.
Kieron Phillips, CEO of Xtreme Nutrition,
explains that the company always listens to
its customers, and that their feedback was
instrumental in developing the new range.
“Our customers, who have made our business
such a success, are the reason we launched
our own supplement line, as we aim to ensure
their continued satisfaction with the brand.”
The new range, which includes Whey, Test,
Pump, Pre, HCL, Creatine, and Glutamine, has
been developed with effectiveness of utmost
importance, says Kieron. “We also understand
that cost is pertinent to our customers, which
is why we've developed a brand that delivers
effective products at economical prices. We
feel that we've been able to deliver these
attributes in the new
range, which will make us
a competitive force in the
local supplement market.”
To view the range and
purchase, visit www.
xtremenutrition.co.za, or
visit any one of Xtreme
Nutrition's 18 stores
located in major centres
around the country.
WHAT GOES INTO
QUALITY SUPPLEMENTS?
USN’s QUALITY ASSURANCE PROGRAMME.
Manufacturing safe, effective supplements has become a highly-regulated process, with brands now
required to meet stringent standards and quality controls. While this ensures that an overall better
standard of product reaches store shelves, it’s no assurance that consumers are getting the highest
possible quality.
Becoming the pre-eminent brand in the supplement market requires more than a simple box-checking
approach. "When it comes to delivering the highest quality products on the market, merely meeting the
minimum industry standards is not enough.", says Albé Geldenhuys (USN CEO).
01. MARKET LEADER
Quality assurance is about holding every product
that leaves the manufacturing facility to the
highest global standards, with dedicated focus
and uncompromising attention to every stage of
the process in the ultimate quest to produce the
number 1 sports supplement brand.
That’s why USN only manufactures in the world’s
best facilities, all certified with relevance to
the specific products they produce, using only
the best ingredients, according to global best
practices and standards.
02. INCEPTION
The first stage in USN’s quality assurance
programme begins in the planning, as well as
research and development (R&D) stages, where
a panel of global experts that include dieticians,
pharmacists, doctors, biochemists and food
scientists, use the latest qualitative scientific
findings and advancements to develop the best,
most innovative formulation for each product
across every range in the USN stable.
This process is supported by USN’s own in-house
scientific testing and R&D, which dissects and
analyses other products on the market, and
ensures that, through science, the company is
able to beat those formulations.
In addition, quantitative market research from
USN’s business development and marketing
teams, track prevailing trends from around
the world, drawing insights from USN’s global
footprint. A thorough due diligence process
is then conducted to analyse these trends,
which inform USN’s go-to-market strategy to
differentiate the brand from all other key players.
Then, guided by the relevant country’s legislation,
such as the SA Foodstuffs Regulations and
Complementary Medicines Act, which requires
that certain supplement formulations are
grounded in science with efficacy studies backing
the ingredients, and meeting all compliance and
regulatory requirements of the Medical Control
Council (MCC), the USN technical and R&D teams
sign off on a product formulation.
03. THE SUM OF ITS PARTS
USN then leverages its global network of
reputable specialist suppliers and manufacturers
that all adhere to specific certifications, to source
the highest quality ingredients for its products.
Wherever possible, and especially in cases where
super-formulated products like pre-workouts
include potent active compounds, USN aims to
secure exclusive agreements with manufacturers
of patented, trialled and tested ingredients that
have the scientific backing to support their claims
of efficacy and are proven to be the best in their
category.
Due to the size and global prominence of USN, the
company has the ability to negotiate exclusivity
with the world’s best ingredient suppliers, which
adds the guarantees of quality and efficacy to the
products within which these ingredients are used.
04. PUTTING IT ALL TOGETHER
On arrival at the manufacturing facility, USN
independently tests ingredients to ensure they
correspond with monograms and are on spec with
what was purchased.
All the ingredients are then combined in
manufacturing facilities that comply with relevant
manufacturing certification such as FSSC22000,
etc.
Every step of the manufacturing process, in every
facility, is closely managed and monitored by
USN to adhere to Global Manufacturing Process
(GMP) guidelines, which ensures that products are
consistently produced according to strict quality
standards.
USN even manages the sourcing and supply of the
best-quality containers, with highest standards
adhered to with regards to the sealing of
products, to instil consumer trust and confidence
at the point of purchase.
05. FINAL STAMP OF APPROVAL
On leaving the manufacturing facility, USN
implements additional quality assurance controls
by rigorously testing products through accredited,
independent laboratories to ensure the best
outcome is consistently achieved.
In this regard, USN adheres to a double quality
control standard as products are sent to multiple
labs for randomised testing. These include NSF,
an accredited organisation that independently
tests and certifies the safety of USN products,
and Mérieux NutriSciences (formerly Swift
Silliker (Pty) Ltd), one of the longest established
commercial food-testing laboratories of its kind in
South Africa, which independently tests relevant
USN products to ensure the highest possible
quality and compliance against label claims.
06. ADDED PIECE OF MIND
As the last step in USN’s comprehensive
quality assurance programme, the company
voluntarily ascribes to the Informed-Sport
certification programme in certain global
ingredient and sport supplement manufacturing
facilities, and furthermore randomly has sports
supplements tested with the LGC in the UK,
one of the world’s premier independent drug
surveillance laboratories, providing unrivalled and
internationally trusted expertise in all aspects of
doping control for sports. This assures athletes
that products have been regularly tested for
substances considered prohibited in sport by the
World Anti-Doping Agency (WADA).
07. CONSUMERS HAVE THEIR SAY
An additional layer of quality control comes in
the form of USN’s recently launched BlueLab™
consumer-based research programme – a first for
the local supplement industry – which provides
supplement buyers with the opportunity to have a
hand in developing products that they would both
love and use.
Through blind testing conducted on regular
supplement buyers, USN’s R&D team pits the
brand’s products against previous iterations, as
well as competitor offerings. With the aim of finetuning and tweaking its final products, USN seeks
to gain insights into sensory factors such as taste,
texture, and smell, in addition to user experience
with regards to reactions, side effects, as well as
convenience and ease of use.
In addition, USN also taps into its global network
of elite sponsored athletes across multiple
sporting codes and disciplines to assist them
in formulating the best tasting, most effective
products available on supplement shelves around
the world.
“When it comes to delivering the
highest quality products on the
market, merely meeting the minimum
industry standards is not enough.”
ALBÉ GELDENHUYS - USN CEO
MANUFACTURED IN ACCREDITED FACILITIES, WHERE RELEVANT:
SUPPLEMENTS
■ FEATURE
W
HEY PROTEIN IS,
WITHOUT A DOUBT, THE
MOST COMPETITIVE
PRODUCT CATEGORY IN
THE SUPPLEMENT MARKET. THAT
MEANS MARGINS ARE TIGHT AS
MANUFACTURERS COMPETE ON
PRICE, AND ON PROTEIN CONTENT
AND QUALITY.
Consumers therefore tend to fall into
one of two categories – those who are
willing to pay a premium for products
that offer the best quality whey protein
with the highest protein content, and the
price-sensitive consumer who is willing to
sacrifice a bit in terms of quality to afford
this supplement staple.
According to Gareth Powell, Technical
Manager for Ascendis Sports Nutrition,
whey is and always will be a cornerstone
in the fitness industry. “It is such
a versatile product that practically
any consumer can make use of it,
irrespective of their goal.”
WHEY
FLAVOUR
REVOLUTION
>> By Pedro van Gaalen
FRONTLINE BATTLEGROUND
However, a new frontier in the battle
for the hearts and minds (and share
of pocket) of supplement consumers
has emerged, with manufacturers
introducing major innovations in
product flavours as a new way to
capture market share and gain a
market-leading position in what is
generally considered the 'gateway'
product to all other supplements.
“South Africa has caught up to and,
in some cases, is now leading the
international sports nutrition market,
offering a wide range of supplements
as an everyday lifestyle alternative,”
continues Gareth. “With regard to whey,
this is predominantly in the form of
new flavour variants, which is creating
a dynamic that keeps retailers and
consumers interested. This ultimately
ensures that brands are spending money
on innovation to push the boundaries
on product quality and the organoleptic
properties of the products they
manufacture.”
This view is echoed by Matthew
70 MAY - JUNE 2017
“SOUTH AFRICA HAS
CAUGHT UP TO AND, IN SOME
CASES, IS NOW LEADING
THE INTERNATIONAL SPORTS
NUTRITION MARKET.”
Flavour
options have
helped grow
the market
by creating
broader
appeal to
attract
people such
as business
professionals,
housewives,
young moms
and active
retirees.
Haldenby, founder of
Titan Nutraceutical
Technologies (TNT),
which manufacturers
the TNT Mercury 100%
Prime Whey range,
who says the highly
competitive local whey market now offers
consumer a seemingly infinite variety of
flavours.
“To maintain our unique position as
a brand we reviewed consumer buying
trends and identified a pattern in taste
preference that reflected a higher
purchase frequency directed towards
dessert flavours. With this is mind, we
opted to not go for the generic options
available to us locally, preferring rather
to look at the leading international
flavouring houses to fuse certain
flavours. The end result was three
delicious dessert variants sourced from
Holland that we are proud to put our
name to, in the form of Cream Toffee,
Vanilla Caramel and Chocnut Butter
whey options,” explains Matthew.
And while it is traditional bodybuilders,
and sport, and health and fitness lifestyle
consumers that form the core of the
supplement industry, Gareth suggests
that innovations like these have helped
grow the market by creating broader
appeal to attract people such as business
professionals, housewives, young moms
and active retirees.
“Take this market shift into account,
and add in an easier to reach global
supply chain of flavour houses, a
better quality of base raw materials,
and enhanced technology around the
blending process, and supplement
brands, irrespective of their size, are
now offering a broader range of gourmet,
food-identical flavours, which appeals to
a broad spectrum of consumers.”
LOCAL INNOVATION
A supplement company at the forefront
of this whey flavour revolution
is undoubtedly Ultimate Sports
Nutrition (USN). The company recently
introduced a consumer-based research
programme under the USN BlueLab™
initiative first used to develop a new
pre-workout product.
“It has always been USN's strategy
to give consumers what they want,”
explains Donato Colangelo, Marketing
Director at USN. “With this approach, we
believe that we can grow the industry and
therefore the brand, too.”
Having said that, Donato explains
that brands often go wrong by assuming
they know what consumers want. “It's
important to determine if you're really
giving your consumers what they want,
or if you're forcing them to take what you
offer, and that requires clear two-way
communication between a brand and
their customers.”
To open these channels of
communication, USN used the BlueLab™
product development platform to
engage consumers with a number of
new taste and tactile changes the brand
was planning to introduce to their whey
protein range.
This consisted of rigorous consumer
taste testing performed in South
Africa's leading supplement retailers,
which helped USN to develop a range
of products that include the premium
ingredients sourced from the world's
best suppliers, with the added appeal of
consumer-influenced flavours.
“It's true that it is becoming
increasingly difficult to innovate in the
supplement market as there have been
few breakthrough developments in the
sector over the last few years. However,
as a market leader, USN always aims to
set the trend, which is why we chose to
focus on putting a spin on an old category
by innovating whey supplements with
a major flavour shake up, so to speak”
explains Donato.
Through the brand's global
expansion, USN was able to leverage
connections with global ingredient
suppliers and manufacturers, and food
scientists to come up with a number
of flavour innovations to present to the
supplement-buying public and really
disrupt the market status quo.
“For instance, we came across
protein crisps made from milk solids,
which actually added to the total protein
content of the final product, while also
giving whey supplements a new spin with
the addition of a unique tactile element.
It's an innovation that led to the creation
of one of our most popular flavours
today, Caramel Popcorn,” continues
Donato.
The other consumer-driven flavour
innovations that emerged from the
USN BlueLab™ programme include
Chocolate Peanut Butter, Wheytella, and
Double Chocolate Rocky Road. “These
four unique flavours represent whey
products that have been developed by
the consumer, for the consumer. And
the reception from supplement buyers
around the globe has been nothing short
of phenomenal,” he states.
Other innovations helping to spur
on the whey flavour revolution include
that of the latest entrant into the local
supplement market, 3D Nutrition. The
company uses what it calls 3D Taste
Technology to create whey flavours
through the “careful combination of
expertise, experience, science, and
innovation.”
“It's a scientifically-proven fact
that humans can distinctly taste five
different flavours with specialised taste
receptors in the mouth. By giving careful
consideration to these five tastes that
occur naturally, known as salt, sweet,
sour, bitter, and umami, we've been able
to develop and successfully apply our
proprietary 3D Taste Technology to all
3D Nutrition protein powders,” explains
Dean Fenwick of Chrome Supplements
and Accessories, the local manufacturer
of the 3D Nutrition range. The range
includes Choc Mint, Cookies and Cream,
and Cream Soda flavours, in addition to
traditional flavours such as Chocolate,
Vanilla, and Strawberry.
Cellucor recently launched a new
Peanut Butter Marshmallow
flavoured whey protein product in
South Africa.
Read more on page 68.
CATERING TO MARKETS
Caramel
Popcorn is
one of USN’s
most popular
flavours and
is part of four
unique whey
flavours that
have been
developed by
the consumer,
for the
consumer.
Ascendis Sports Nutrition, which
manufactures and distributes a range
of brands including Evox, SSN, Scitec,
Supashape, and Muscle Junkie,
also base the mix of flavours within
each of the company's ranges on the
preferences of consumers.
“All our proteins are sourced from
major suppliers in Europe and the US, and
many of our flavours are from Germany,
the UK, the US, Belgium, and from local
flavour and aroma houses. Delivering
something new is all about asking
consumers what they're looking for. Once
we have a sound understanding of their
needs, we start the process of developing
the best flavours, or combination of
flavours to meet their expectations. This
is not as straight forward as it seems
as many flavour houses carry multiple
variants of the same flavour. We therefore
work with them to ascertain which would
be best, or we simply develop a custom
flavour profile to suit.”
“IT’S IMPORTANT
TO DETERMINE IF
YOU’RE REALLY
GIVING YOUR
CONSUMERS WHAT
THEY WANT, OR IF
YOU’RE FORCING
THEM TO TAKE
WHAT YOU OFFER.”
www.fitnesshis.co.za 71
SUPPLEMENTS
■ FEATURE
OPTIMUM NUTRITION
WHEY FLAVOURS
ONGOING FLAVOURS:
■ Banana
■ Cake Batter
■ Caramel Toffee Fudge
■ Chocolate Malt
■ Chocolate Mint
■ Chocolate Peanut Butter
■ Cookies & Cream
■ Double Rich Chocolate
■ Extreme Chocolate
■ French Vanilla
■ Mocha Cappuccino
■ Rocky Road
■ Strawberry
■ Vanilla Ice Cream
“GLOBAL STANDARDS DICTATE WHAT A
PRODUCT NEEDS TO DELIVER IN TERMS
OF QUALITY AND VALUE FOR MONEY TO
CONSUMERS.”
Gareth also suggests that it is
foolhardy to develop one range of flavour
options with the aim of selling across all
global markets without some degree of
customisation. “We're very conscious of
who our consumer is and the differences
in their preferences. As such, during the
development of products, various tastetesting panels and sensory services
are engaged to critically analyse and
gain feedback on the development of
the product and to aid in improving the
flavour.”
To this end, Ascendis operates two
local manufacturing facilities that
produce products for the South African,
African and Middle East markets, two
facilities in Australia that cater to the
Australian and Asian markets, and a
manufacturing facility in Europe that
delivers product exclusively to the
European and American marketplaces.
“This has cost benefits and also allows
us to adapt flavour systems to suit each
specific market.”
WIDER APPLICATION
Through these advances, supplement
manufacturers have also been able
to innovate with other protein-based
supplements. For example, Donato
elaborates that product categories
such as diet proteins are also getting a
flavour-based makeover.
“Within USN these innovations include
great-tasting low-calorie whey protein
options, like our Diet Whey Isolean. It has
a low sugar content, which means you
wouldn't expect to have flavours such as
Wheytella and Pink Jelly Bean. However,
our research and development team
72 MAY - JUNE 2017
“At Ascendis
we’re very
conscious
of who our
consumer is.
During the
development
of products,
various tastetesting panels
and sensory
services are
engaged to
critically
analyse the
development
of the product
and to aid in
improving the
flavour.”
has worked hard to deliver a low-calorie
source of sweetness by combining
natural and artificial sweeteners, without
any harmful preservatives, dyes or
allergens. This has made these products
the preferred indulgent 'treat' for the
week among many health- and physiqueconscious individuals.”
Gareth elaborates further, explaining
that flavouring systems used in whey
products are no longer simple powderbased flavour compounds. “Today, we
have a selection of powders, aromas, oils
and micro-encapsulated flavour systems
that offer diversity and uniqueness in
their delivery and flavour. Where oils
and aromas are spray-dried before use,
there needs to be a carrier compound to
ensure a universal blend across the full
batch. Flavours are highly concentrated,
and they make up a very small
component of the finished item with,
in many cases, the flavouring system
comprising just 2% of the total product.
This brings little in the way of added
calories, which means you end up with a
highly ‘purified’ supplement.”
In terms of the use of artificial
sweeteners, Gareth explains that they
are commonly used to give the flavouring
system some balance. “Again, these
are included in micro-doses. No brand
that I can think of in South Africa adds
sugar to their whey formulations to
achieve a sweetness level, especially
since commercially-available, safe
sweeteners have between 200 to 600
times the sweetness of table sugar. As
a manufacturer, we would use microdoses to achieve a satisfactory taste
profile, which means we get to keep
calorie levels in check.”
LIMITED EDITION FLAVOURS
(American flavours)
■ Birthday Cake
■ Cake Donut
■ Caramel Frappe
■ Chocolate Coconut
■ Cinnamon Graham Cracker
■ Coffee
■ Key Lime Pie
■ Orange
■ Root Beer Float
■ Red Velvet Cake
■ Ginger Bread
■ Strawberry Banana
■ Tropical Punch
■ Salted Caramel
■ White Chocolate
■ Pumpkin Pie
■ Egg Nog
*not all flavours available in South Africa
WHAT’S NEXT?
With few massive scientific
breakthroughs on the horizon for
the supplement industry, Donato
believes that this is where supplement
innovation will continue to happen.
“The science is established, and global
standards dictate what a product needs
to deliver quality and value for money
to consumers. Our goal now is to
continue innovating by addressing the
user experience without compromising
on the integrity and quality of our
products. In so doing, we aim to remain
the market leader, at the forefront of
setting the trend in areas such as whey
protein flavours,” he concludes.
Gareth agrees, stating that innovation
in the supplement industry will, for
the foreseeable future, hinge on the
process of reworking what is already
available to offer something new. “This
may be a new delivery method, a new
flavour, or the inclusion of an ingredient
or a new combination that may offer
a marginal benefit, but the core of the
product remains the same.” However,
he adds that there are a few promising
advancements on the horizon that could
change this view in the future. ■
SUPPLEMENTS
■ RECIPES
PROTEIN
POWER UP!
CINNAMON
PROTEIN ROLLS
Cinnamon roll:
4 egg whites
½ cup gluten-free oats,
blended fine
2 scoops vanilla protein
½ tsp baking powder
1 tbsp cinnamon
Sauce:
1 scoop vanilla whey protein
1½ tbsp cinnamon
12 drops stevia
2 tbsp cashew nut butter
CIN
RANKNAMON
S HIG
ON
H
SUPE THE LIST LY
R
F
O
rich p
ODS OF
o
conte lyphenol an for its
nt
t
than t , which is gioxidant
h
reate
a
to
orega
no. Th f garlic and r
is att
ribute
mak
poten es it a
t
anti-in natural
flamm
atory
1. Blend all the cinnamon roll ingredients
together until smooth.
2. Spread a thin layer on baking paper in a
tray and bake for 5 minutes at 180°C.
3. Remove and allow to cool.
4. Blend together ingredients for the sauce.
5. Cut roll into strips (roughly 2 or 3 strips)
and spread some of the sauce on the
roll.
6. Roll the strips into rolls and dress the
remaining sauce over the top.
7. Garnish with some more cinnamon.
By Keziah Searle
DID YOU KNOW – Cinnamon is rich in a compound called
cinnamaldehyde, which is responsible for most of this spice’s powerful
health-promoting effects, which include better blood glucose regulation,
improved insulin sensitivity, and lower cholesterol.
www.fitnesshis.co.za 73
FUEL UP
■ NUTRITION NEWS
POWERFUL PREBIOTICS
“LOOKING GOOD AND FEELING
GOOD GO HAND IN HAND. IF YOU
HAVE A HEALTHY LIFESTYLE,
YOUR DIET AND NUTRITION ARE
SET, AND YOU’RE WORKING OUT,
YOU’RE GOING TO FEEL GOOD.”
- JASON STATHAM
CAPE TOWN’S REAL FOOD
REVOLUTION
A new real food lunch revolution
is sweeping Cape Town
since Woodstock-based deli
FOODwelove created a range of
affordable, delicious meals that
are balanced, healthy and free
from preservatives, artificial
additives and refined sugar. All
meals are produced fresh daily
and only high quality, locallysourced ingredients are used. The
menu changes weekly to ensure
all palates are catered for, from
calorie counters to vegans, with
options that range in price from
R45 to R69. FOODwelove also
offers an office lunch delivery
service where local businesses
can either pay for lunches in full,
subsidise the meals or simply
promote the service to their
employees.
60%
THE CHANCE OF
A “DIET LAPSE”
WHEN DINING OUT
WITH OTHERS
RESEARCH PRESENTED AT THE 2017
AMERICAN HEART ASSOCIATION MEETING.
74 MAY - JUNE 2017
FUEL UP!
ALL THE LATEST INFORMATION ON EATING CLEAN AND LIVING
HEALTHY
SHOP
NINJA BLENDERS
NOW IN SA
Ninja Blenders, the most
popular blenders in the US with
marketshare of 32%, are now
available locally. Ninja Blenders
deliver high-powered blending
with Auto IQ™ technology included
across the range.
THE NUTRI-NINJA® BL682
COMPLETE KITCHEN SYSTEM has
been specially designed to meet all
your needs in the kitchen. Equipped
with a powerful 1500W motor,
with three interchangeable blades
and four Auto iQ™ settings, it is a
high-speed blender, a precision
food processor and a nutrient and
vitamin extractor all in one. The
appliance comes standard with a
food processing bowl which has
both a chopping blade and a dough
blade, a 2.1L blender jug, and three
cups (500ml, 650ml, 900ml) with
Sip & Seal™ lids.
Visit www.ninjablenders.co.za for more info or to purchase.
THE NUTRI-NINJA™
BL480 is a nifty 1000W
machine with specially
engineered Pro
Extractor blades that
spin at 21,000 RPM to
break down whole fruits,
vegetable and ice. It also
comes with a 500ml and
a 650ml cup, as well as
two Sip and Seal™ lids.
HELGA ESTEB / SHUTTERSTOCK.COM
New research out of the University of Colorado at Boulder suggests that
when the beneficial gut bacteria that promote digestive health feed on
prebiotics – dietary fibre found naturally in foods like chicory, artichokes,
raw garlic, leeks and onions – they also have a beneficial impact on
general health by releasing metabolic byproducts that seem to improve
sleep and buffer the physiological impacts of stress. The findings of the new
study were published in the journal Frontiers in Behavioral Neuroscience.
POMEGRANATE
Pomegranates contain three types of anti-oxidant polypenols, including
tannins, anthocyanins and ellagic acid in significant quantities.
SEASONAL
SENSATIONS
Eating fruits and vegetables that are ‘in
season’ is generally considered to be the
best nutritional advice that we can follow
for the benefit of our health. So, as we
head into a new season, it’s the perfect
opportunity to start experimenting with
new recipes or working seasonal fruits and
vegetables into old favourites.
SEASONAL FOOD IS BETTER BECAUSE:
■ It tastes better as it is
naturally ripened.
■ In-season, locally-grown
produce is more nutrient
dense and therefore
healthier for you.
■ These food items
will be brighter and
more vibrant in colour,
making for more
appetising meals.
■ Eating foods that are
in-season can be cheaper
due to abundant supply
and the associated
reduction in harvesting
and distribution costs.
■ Eating seasonally can
reduce the environmental
impact of modern farming
and food management
processes.
■ Eating seasonally
ensures you get a
broader variety of foods
in your diet.
MAKE AUBERGINE & POMEGRANATE GRILL
1 medium aubergine (eggplant)
1 garlic clove, finely chopped
1 cup plain Greek yoghurt
Salt and pepper
1 tbsp coriander
Walnuts
1 pomegranate
Lemon juice
1. Grill the eggplants in the oven or in a grilling pan for 3-4
minutes on each side until the outer skin is slightly charred and
grill marks form on top, and the inner flesh is soft.
2. Mix 1 tbsp coriander, lemon juice, garlic, salt and pepper into
the yoghurt in a small bowl.
3. Slice the pomegranate in half and hit the back of the fruit with
a wooden spoon over a large bowl. Collect and chop the seeds (or
simply buy the seeds already separated). To serve, top the grilled
eggplant with the yoghurt sauce, fresh coriander, walnuts and
pomegranate seeds.
AUBERGINES
are packed full of
vitamins like B1
and B6 and are a
rich source of the
minerals copper,
magnesium and
manganese.
They’re also a
great provider of
dietary fibre.
www.fitnesshis.co.za 75
■ NUTRITION NEWS
SHOP
FUEL UP
HIGH
ENERGY
SNACK
FIVE
BECOMES
EIGHT
It seems that the conventional
dietary advice of eating “five a
day” – five servings of fruits and
vegetables – has passed it’s
use-by date.
The new ‘magic’ number is eight,
according to a new comprehensive study
published recently in the International
Journal of Epidemiology. The study, led
by Dagfinn Aune from the Norwegian
University of Science and
Technology and Imperial College
London, shows that 7.8 million
deaths worldwide could
be prevented each year
if people ate more fruits
and vegetables. According
to Aune, the more you eat,
the lower the overall risk
of heart disease, stroke,
cancer and premature death. The
study showed that the risk of dying
prematurely from all causes was
reduced by almost a third, and
the risk of cardiovascular
disease by about a quarter in
people who ate more fruit and
vegetables. From the study,
apples and pears, citrus fruit,
fruit juice, green leafy vegetables
and fruits and vegetables rich in
vitamin C were among those linked to
a reduced risk of cardiovascular disease
and premature death, whereas canned
fruits were linked to increased risk
of cardiovascular disease and
premature death.
800
The amount of fruit and
vegetables, expressed in grams,
that researchers in the study
published in the International
Journal of Epidemiology
recommend people eat
every day.
76 MAY - JUNE 2017
IMMUNE
SUPPORT
BANTING
FRIENDLY
HEART
FRIENDLY
BRAIN
FOOD
MONTAGU WE CARE RANGE
Montagu Dried Fruit and Nuts
recently launched the ‘we care’
range of blends and mixes, which
have been formulated to support
busy modern lifestyles. Made
with mainly raw products, the ‘we
care’ range includes blends and
mixes that are tailor-made to meet
specific dietary requirements, with
the Heart Friendly Mix, Immune
Support Mix, High Energy Snack
(R199 for 500g), Brain Food Blend,
and a Banting Friendly Blend for
those following a low-carb,
high-fat lifestyle.
Visit www.montagudriedfruitnuts.co.za
or Facebook, Twitter or Instagram
for more details and recipe ideas. All
other mixes and blends sell for R149
per 500g.
FUEL UP
■ NUTRITION NEWS
8.8
THE IDEAL PH OF ALKALINE
WATER THAT A 2012 LAB STUDY
FOUND NEUTRALISED PEPSIN,
A STOMACH ENZYME INVOLVED
IN BREAKING DOWN FOOD
PROTEINS AND PRODUCING
STOMACH ACID, WHICH
SUGGESTS IT MIGHT HELP
SOOTHE ACID REFLUX.
EARLY BIRDS EAT BETTER
CHERRY
TOMATOES
are a rich source
of vitamins C, B1
and B6. They also
contain fibre and
lycopene, a potent
antioxidant that
protects against
cell damage.
MAKE CAULI COUSCOUS & PRAWNS
1 head of cauliflower, cut into
small florets
350g uncooked prawns, peeled
and deveined
Cherry tomatoes
Lemon
2 cups parsley
Olive oil
1. Place cauliflower in food processor and pulse until couscous
consistency is achieved.
2. Heat 1 tbsp (15ml) olive oil in large non-stick pan over
medium-high heat. Cook prawns for about 3 minutes until pink.
3. Add cauli couscous, sliced cherry tomatoes, and another
tablespoon of olive oil to same pan with prawns. Bring to a boil
over medium-high heat, stirring frequently. Stir in parsley and
tomatoes until wilted.
“STUDIES REPEATEDLY SHOW
THAT WHAT WE EAT IS HIGHLY
INFLUENCED BY WHO WE
EAT WITH, SO EATING ALONE
WOULD REDUCE CALORIC
INTAKE
AND IMPROVE DIETS.”
US PHYSIOLOGIST AND RESEARCHER JOHN DE CASTRO.
78 MAY - JUNE 2017
The findings of a study
recently published in Obesity,
the scientific journal of The
Obesity Society (TOS), suggests
that ‘morning people’ may be
healthier than ‘night owls’
as they tend to make better
dietary choices. This study,
conducted at the National
Institute for Health and Welfare
at the Department of Public
Health Solutions in Helsinki,
Finland, is the first of its kind
to examine what and when
people with different internal
time clocks eat, including their
macronutrient ratios. While
eating earlier in the day has
been correlated with weight loss
and lowered risks of diabetes
and heart disease, according
to various other studies, “what
this new study shows is that our
biological clocks not only affect
our metabolism but also what
we choose to eat,” commented
TOS spokesperson Courtney
Peterson, PhD, of the University
of Alabama at Birmingham.
Additional findings in the
research revealed that:
■ Evening types eat less
protein overall and eat more
sugar in the morning, in the
form of sucrose.
■ Evening types eat more
sucrose, fat and saturated
fatty acids at night.
■ On weekends, evening
types have more irregular
meal times and twice as
many eating occasions.
■ Morning people make
healthier food choices
throughout the day.
■ Evening people sleep
worse and are less physically
active overall.
SHOW REPORT
■ COMPETITION ROUND UP
ARNOLD CLASSIC OHIO
PHOTOGRAPHY BY GARY PHILLIPS | WWW.GARYPHILLIPSPHOTOGRAPHY.COM
DATE: 2-5 March 2017 VENUE: Columbus Convention
Center, Columbus, Ohio
IFBB MILLENNIUM GOLD PLATE
Men’s Physique
1 Ryan Terry (c) 2 Andre Ferguson (l) 3 Brandon Hendrickson (r)
SHOW
COVERAGE
ALL THE LATEST ACTION FROM THE
COMPETITIVE PHYSIQUE STAGE
PHOTOGRAPHY BY SOULBY JACKSON | WWW.SKJPHOTOGRAPHY.CO.ZA
DATE: 8 April 2017 VENUE: Kempton Park, Gauteng
MEN
ATHLETIC
PHYSIQUE
OVERALL
Men’s Athletic
Physique up to 1.78m
1 Collen Kekana
2 Ryno Van Heerden
3 Gerhardt Snyman
Men’s Athletic
Physique O/1.78m
1 Jacques Fagan
2 Hendri Stoltz
3 Jason Lopes
Men’s Muscular
Athletic Physique
1 Roger De Kramer
2 Andre Pieters
3 Juan Pretorius
IFBB KING SHAKA CLASSIC
PHOTOGRAPHY BY BEN MYBURGH | WWW.BENMYBURGHPHOTOGRAPHY.CO.ZA
DATE: 25 March 2017 VENUE: The Playhouse Theatre, Durban, KwaZulu-Natal
ATHLETIC
PHYSIQUE
OVERALL
Athletic Physique up to 1.74m Athletic Physique up to 1.78m Athletic Physique O/1.78m
1 Sergio van Leeu
1 Zain Bux
1 Martadam Gabier
2 Sinako Msindi
2 Alex Lovett
2 Arthur Bezuidenhout
3 Sithembiso Malevu
3 Melusi Nzimande
3 Antony MdKenzie
Masters Athletic Physique
1 Michael Atkinson
2 Olaf Birkner
3 Harry Nieuwoudt
Muscular Men’s Physique
1 Roger de Kramer
2 Devonshire Pillay
3 Khulekani Sibiya
www.fitnesshis.co.za 79
SHOW REPORT
■ COMPETITION ROUND UP
CONRAD NAGEL XTREME CLASSIC
DATE: 25 March 2017 VENUE: Durbanville, Western Cape
NABBA/WFF MUSCLE DYNAMIX CLASSIC
Novice Men’s
Beach Model
1 Caro Geldenhuys
2 Raynardt Leng
Novice Men’s
Cover Model
1 Waseem Khan
2 Nelian Harmse
3 Jaco Timmerman
Novice Men’s
Muscle Model
1 Curtis Roberts
2 Roan Kitshoff
3 Lorona Matee
IMAGES SUPPLIED
DATE: Saturday, 1 April 2017 VENUE: Camps Bay,
Cape Town, Western Cape
MALE FITNESS
SPORTS MODEL
OVERALL
Male Fitness Sports
Model U/24
1 Stephen Blake
2 Renier Scholtz
Male Fitness Sports
Model 1.72m & under
1 Clint Arendse
2 Thobela Sitokwe
3 Xolani Dambise
Male Fitness Sports
Model O/1.72m
1 Rowhan Rhode
2 Marlon Michaels
3 Renier Scholtz
ELITE ATHLETE EXTRAVAGANZA
PHOTOGRAPHY BY STEHAN SCHOEMAN
Novice Men’s
Muscle Model Plus
1 Reinhardt van Wyk
2 Rajeev Jamani
Shapeshifters – Male
1 Paul Novis
DATE: 18 March 2017 VENUE: Lyric Theatre,
Gold Reef City Casino, Gauteng
PHOTOGRAPHY BY SOULBY JACKSON | WWW.SKJPHOTOGRAPHY.CO.ZA
OVERALL
MEN’S BEACH
MODEL
Open Men’s
Beach Model
1 Janco Loubser
2 Ryan Engelbrecht
Mr. Elite Model
Bad Boy Plus
1 Shepherd Mufakise
2 Norman Maphenduka
3 Lucas Mthenjane
OVERALL
MEN’S COVER
MODEL
Open Men’s
Cover Model
1 Teasdale Murombo
2 Armand Nel
3 Kyle Pietersen
80 MAY - JUNE 2017
OVERALL
MEN’S MUSCLE
MODEL
Open Men’s
Muscle Model
1 Stephen Blake
2 Clint Arendse
3 Rowhan Rhode
OVERALL MEN’S
MUSCLE MODEL
PLUS
Open Live Men’s
Muscle Model Plus
1 Ravin Kolbe
2 Marius Loots
3 Francois van den Berg
Mr. Elite Beach
Model Board Shorts
1 Dane Renney
2 Jason Lopes
3 Shepherd Mufakise
Mr. Elite Fitness
Sports Model Hot
Pants
1 Gabriel Mosala
2 Devan Dippenaar
3 Deon Tolken
* All results and spelling as supplied by the event organisers.
Fitness His Edition accepts no responsibility for any
errors or omissions. ■
UNCOMPROMISING QUALITY
DEFINED RESULTS
GOLD STANDARD BCAA TRAIN + SUSTAIN
SUPPORTS MUSCLE RECOVERY, ENDURANCE & IMMUNITY
AMINO ENERGY
UNIQUE COMBINATION OF AMINOS & CAFFEINE
100 MG OF CAFFEINE FROM GREEN TEA & GREEN COFFEE EXTRACTS
5 GRAMS OF FREE FORM AMINO ACIDS
10 CALORIES PER SERVING
SUGAR FREE
Not for Sale to Persons Under the Age of 18