Fit Life July 2017

Fitter • HAPPier • HeAltHier

july 2017

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CONTENTS

On the cover 12 Power player

Caralishious has a health score everybody’s striving for

22 360° Fitness

Maximise endurance and tone muscle at the same time

38 Heated moments

All you need to know about Bikram yoga

41 Strike a pose

Yoga gear to get you into the zone

48

50 10 ways to stay fit, fresh and radiant Prepare to glow like never before

56 Souped up

The winter juicing alternative

60 Can I buy fat loss

Cover Photography: Gareth van Nelson/HMimages.co.za

22

28 Eagle eye

Pose like an eagle, reap the rewards

in a pill?

32 Boost your form

All your questions answered

Improve your stride in just eight moves

Nutritious soup recipes for when it’s cold outside

Get inside

62 Winter’s gold

Muscle up!

Personal trainer

42 Legal highs

Pros and cons of altitude training

Regulars 6 Ed’s letter 8 Events calendar 10 Pulse 18 Inspiration 28 Pro advice 72 Win with FL 74 Motivation

Fit your lifestyle 48 Fast track

These sleek gadgets belong on your wrist

Live well

68 Deflation tactics Easy ways to combat bloating

70 Fitness false alarms Achieve your fitness goals with these top tips JULY 2017 5

ED’S LETTER

E

Endorphins are very addictive. They give you an extreme spike of energy that’s undeniably one of the best types of ecstasy. My favourite ways of releasing these particles involve going for a run or eating a whole slab of chocolate (graceful, I know). Here at Fit Life, we live by the saying ‘sharing is caring’, so, of course, we’re going to give you only the fittest advice to get your dose of endorphins in the best ways possible! This month, we look at how to max your running potential in our running clinic (page 32), where you will learn ways to improve

your posture and tone your glutes. We dig a little deeper into the world of supplements (page 60) and find out their role in weight loss. Plus, we get all hot and sweaty at a Bikram yoga class (page 38), which will really get your body and brain chemistry buzzing with delight. If I can leave you with one piece of advice this month, it would be this: Only pick up that slab of chocolate if it is at the finishing line of a marathon. By then, you won’t even want to eat it (trust me). Now go get those endorphins!

Highbury Media Group Editor Heather Ingarfield Assistant Editor Alexandra Nagel Chief Copy Editor Jonathan Meyer Copy Editor Alexandra Dunsford-White Art Director Warren Uytenbogaardt Designers Faheem Benjamin, Devon Fourie, Natano Marnewick, Mish-al van Rijmenant Head of Visual Content Rochelle Malherbe Group Sales Director Clive Kotze Sales Director TFG Jason Hill Advertising Sales Emmy Nash, Kayla Petermann, Robbie Nicolls HR Director Rizqah Jakoet Financial Director Lindsey Makrygiannis Production Director Bilqees Allie Commercial Director Shane Keohane MD Tony Walker CEO Kevin Ferguson The Foschini Group Head of Publishing Sarah Kuttel Publishing Manager Carol Roux Marketing Coordinator Melanie Snyders Enquiries The Club, PO Box 6020, Parow East, 7501, Tel: 0860 282 896, Email: [email protected]

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6 JULY 2017

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Published by Highbury Media for The Foschini Group © Highbury Media (Pty) Ltd 2004/031056/07, Highbury Media, 21st floor, Metropolitan Centre, 7 Walter Sisulu Avenue, Foreshore, 8001, Cape Town, South Africa. www. hsm.co.za Editorial enquiries Tel: 021 416 0141, Email: [email protected] Advertising enquiries Tel: 021 416 0141, Fax: 021 418 0132, Email: [email protected]

All material in Fit Life is strictly copyright and all rights are reserved. Reproduction without permission from The Foschini Group is forbidden. Fit Life does not accept unsolicited manuscripts for publication. Every care is taken in compiling the contents of this magazine, but we assume no responsibility in the effect arising therefrom. The views expressed in this publication are not necessarily those of the publisher or The Foschini Group. Prices and specifications correct at time of print and subject to any inadvertent or obvious errors. Availability and pricing subject to change without prior notice. This magazine contains content that is published under license from and with the permission of Dennis Publishing Limited. All rights to this material belong to Dennis Publishing Limited absolutely and may not be reproduced, whether in whole or in part, without its prior written consent.

Photography: Andreas Eiselen/HMimages.co.za, Courtesy Images

FitLifeMagSA

107682

FRESH EGGS NOURISH THE BODY

107682 NULAID Body 275x210_Move.indd 1

2011/09/02 9:26 AM

EVENTS CALENDAR

T R A E H ERS C A R 1–11 JULY THE 1 000 MILER Thaba Trails, Johannesburg, Gauteng Calling all avid cyclists to kick off July with an epic 11-day, 1 609 km race from Johannesburg to Bloubergstrand, Cape Town. The route has five checkpoints, each with specific cut-off times, and entries cost R2 400 per rider. The race also incorporates another two separate cycling races. First off is the 450 km Free State Dash between Jozi and Bloemfontein, followed by the 1 000 km Karoo Dash, which starts in Bloemfontein and runs concurrently with the remainder of The 1 000 Miler. Pick your challenge, and enjoy the ride! massiveadventures.co.za

WIN 1 of 2 pairs of running shoes worth R2 000 each. To enter, SMS ‘FLRunJULY’ and your ID number to 43183. Ts&Cs on page 73.

he es t t e L ntur adven! begi

TOTALSPORTS WOMEN’S RACE

This year’s Totalsports Women’s Race is about running for more than a personal best. It’s about running for each other, for awareness and for the most valuable thing we share – life. You can enter online via totalsportswomensrace.com and at selected Totalsports stores and Run For Life groups.

Event details 16 July 2017: King’s Park Athletics Track, Durban 9 August 2017: Mary Fitzgerald Square, Joburg, and Grand Parade, Cape Town Earn Discovery Vitality points when you enter the Totalsports Women’s Race. Use any TFG account card to enter at selected stores.

INNIBOS CYCLE FESTIVAL Penryn College, Nelspruit, Mpumalanga Cycling is the name of the game in Nelspruit this month, with three separate races to look forward to. First up is the family-friendly Innibos Stage Race, which coincides with the Innibos National Arts Festival. Over three days, budding cyclists can ride through the Lowveld before catching a show in the evening. The distance of each day’s route is roughly 47 km. Solo entries cost R3 300, while group and school-team entries cost R5 500 and R4 800 respectively. The one-day Innibos Mountain Bike Race also takes place on the third day, and follows the same route. Entries cost between R60 and R180. On the last day of the Cycle Festival, you can partake in one of the two Innibos Road Races: The 118 km costs R250, while the 65 km costs R200. Prize-giving will be held later in the day. sunshineevents.co.za

6–9 JULY

15 JULY SALOMON BASTILLE DAY TRAIL RUN Bells Lodge parking area, Franschhoek, Western Cape Franschhoek will be buzzing with activity mid-July thanks to its annual Bastille Festival. If you’re a running enthusiast who is up for some outdoor adventure, you can take part in one of four runs through the Franschhoek Mountains. There’s a 15 km trail, which takes you along forest tracks and gravel roads, a 25 km that includes steeper inclines and tougher tracks, and a 35 km that adds a trip round the Berg River dam into the mix. The toughest is the 50 km, which includes two more mountains in its course. There’s a compulsory equipment list for all races, and you must download the MySOS app. Entries range from R325 to R895, and entry changes will cost R100. energyevents.co.za

29 JULY

Words: Joshua White; Photography: iStockphoto, Courtesy Images

DOLPHIN MILE SURF SWIM SERIES EVENT #7 Marine Surf Lifesaving Club, Addington Beach, Durban, KwaZulu-Natal This year’s Dolphin Mile Surf Swim Series has been going strong since April. Despite being a bimonthly event, it’ll only take place once in July. The series aims to promote open-water swimming, and swimming fanatics of 10 and up are encouraged to enter. The race starts at 7:30 am, and entries cost R160, which includes a compulsory branded swimming cap. dolphinmile.co.za

23 JULY

TINMAN TRI-SERIES #2 Suncoast Sundeck, Durban, KwaZulu-Natal Runners, swimmers and cyclists alike can all join in the fun at the 2017 TinMan Tri-Series event. The day includes a 10 km Beachfront Run, which is open to all, and three triathlons. The Mini Triathlon, for participants aged eight and up, involves a 200m swim, 6 km cycle and 2.5 km run, while the Sprint Triathlon is made up of a 600m swim, 21 km cycle and 5 km run. The TinMan Challenge, open to those aged 18 and up, involves a 1 km swim, 32 km cycle and 10 km run. Entries range between R70 and R550. bactive.com

23 JULY

ASHBURTON NATIONAL MTB SERIES #5 MERRELL WHALE OF TRAIL De Hoop Collection, Overberg, Western Cape Experienced athletes who love the outdoors had better get in line for this one. A max of 175 skilled runners will tackle the 53 km Whale Trail hiking route. You’ll start at Potberg Nature Reserve, run through fynboscovered mountain passes reaching a high of 1 900m and offering splendid views of the Breede River Valley. You’ll then descend into Noetzie Bay and race along the shores of the Indian Ocean to the finish at De Hoop Nature Reserve. whaleoftrail.co.za

Van Gaalen Cheese Farm, Skeerpoort, North West Mountain bikers of all ages can gear up for the fifth instalment of this energy-filled series: Four races and the Magaliesberg’s varied terrain await you. There’s a Fun Ride for kids between three and 11, and a 20 km Fun Race, which is recommended for riders aged 12 and up. More advanced riders can attempt to conquer either the 40 to 50 km or 70 to 80 km races, both of which feature rough terrain and tough climbs. advendurance.com

29 JULY JULY 2017 9

FIT TALK

ALL THINGS FITNESS YOU NEED TO KNOW THIS MONTH

EATING RIGHT by

WHOLESOME Sarah Graham R183, takealot.com

R

Sarah Graham has written a book that offers much more than just your run-of-the-mill healthy recipes. All the dishes were devised with a vision of getting readers to gather around a table to share healthy meals with loved ones. Each recipe is conscious of refined sugars and carbohydrates, but still characteristically wholesome to nourish your body and your mind. In the words of the author herself, ‘For me, this book is all about putting goodness in as well as getting goodness out.’ We’re in!

L L O IT O UT

DON’T WORRY,

BE APPY

Blogilates Free, Android and iOS, with in-app purchases Cassey Ho is one of the internet’s best-kept secrets – according to us at least. Cassey has created hundreds of epic Pilates videos, and each month, she posts a calendar with a onehour workout for each day. Her app will guide you through your daily routine, and there are also plenty of recipes, secret workouts and regular challenges for you to get stuck into.

Zombies, Run! Free, Android and iOS Prepare yourself for the run of your life with this fitness-focused adventure game. Put on your running shoes, pop in your earphones and begin your mission – you’re a hero in a zombie apocalypse. With every run, you’ll receive a new scenario and will need to collect supplies for your home base. With your own playlist, it’s a great way to spice up a run or make a treadmill workout thrilling.

If you’re a regular at the gym, you may have seen people using ab wheels on the floor. While doing crunches and sit-ups are good for strengthening your abdominal muscles and flexing your spine, a few ab roll-out sets work your entire core, and will fit in perfectly with a functional fitness routine. So get yourself an ab wheel and

Lifesum Free, Android This app takes all your health and fitness plans and helps you turn them into attainable goals by focusing on smaller day-to-day changes that can transform your life. It’ll give you daily advice on how to eat better, train harder and find more motivation, plus it’ll help track your progress. It syncs with S Health, Google Fit, FitBit, Withings, Endomondo, Runkeeper, JawBone and Moves, so you won’t have to duplicate data.

set yourself up on your mat. Kneel down and grip the handles of your wheel, then slowly roll it out and then back in. The further you go, the harder the exercise becomes. Go as far as you can, and you’ll eventually be strong enough to roll all the way out until your body is parallel to the floor. Just make sure you’re on a flat surface.

PULSE

Stay sports chic in this pearl-pink bomber jacket from Foschini for R599!

REACH FOR ORANGE

Words: Roxanne Greeff; Photography: Gallo/GettyImages, Courtesy Images

It’s that time of year when colds and flu are rife, so we could all use some extra vitamin C. While vitamin C is ever-present in orange fruit and veg, it is actually beta-carotene that gives them their warm glow. It’s a fantastic antioxidant and is vital for the body to make vitamin A as well as maintain a healthy immune system. So make sure you reach for plenty of pumpkins, oranges, ginger, sweet potatoes and carrots this winter.

Gym jargon decoded Gains noun • You keep getting stronger Simply put, gains are all about the positive outcomes of exercise. If you are into bodybuilding, your gains can be lifting heavier weights, performing more reps, bulking up or cutting down. Gains are different for everyone, so for you it could be perfecting that advanced yoga pose, completing your first half-marathon, seeing the benefits of your new diet, or just living your fittest life in a mindful manner.

Spot verb • Use the buddy system

Negatives noun • Backing down

Even if you go to the gym by yourself, it’s not uncommon for a stranger to ask you to spot them. As the ‘spotter’, it’s your job to stand guard while the other person lifts a heavy set of weights or performs a move that could require your assistance if things were to go wrong. If your mate can’t finish a rep or look like they might keel over, your job is to step in and help them get back into a neutral position safely.

This is a great way to tone your muscles to the max (just saying!). Whether you’re lifting or using your body weight, when you do negative training, your focus is on getting back into your starting position. For example, when you are doing a bicep curl, lift the weight normally, and lower it down more slowly. If you are doing a sit-up or a push-up, come up as per usual, but then lower yourself back down as slowly as you can.

Tap ‘follow’

Trend forecaster 1The modern physique

Perfectly ripped bodies are no longer the goal. Modern physiques are more about looking and feeling good, with a focus on power and mobility.

2Exercise as medicine

People are becoming more conscious of agerelated illnesses, and training programmes now take genetic predispositions into account.

3Functional fitness

It’s all about natural movement, not just ‘lift and repeat’. Workouts are now designed to improve balance, co-ordination and endurance.

4Personal training

With more people wanting to get fit, tertiary institutions are improving their qualifications to meet the spike in demand for personal training.

katrintanja

wisdomandwellness

neythebae_sa

This Icelandic beauty is 2015 and 2016’s Fittest Woman on Earth. She is a firm believer in the contagious effects of positivity, and her feed is packed with emojifilled messages of hope and the importance of teamwork, plus tasty Paleo food ideas and coffee. If you want a window into the world of CrossFit, then this is most certainly one super fit girl who is worth following.

Taz Falconer is a barre instructor at Core Barre based in Joburg, and can also add aerialist at Art of Synergy and rhythmic gymnast to her long list of fitness accolades. Her feed has photos of her teaching classes and performing seemingly impossible yoga and aerial poses in exquisite locations. She also posts tips and quotes, as well as pics from her travels all over the world.

If it is fashion #inspo you’re after, there’s no one who knows what she is doing more than Anele Ney Zondo. Her Insta feed is filled with stunning style shots, ab workout vids, inspiring quotes and an inside look into fun times with all of her friends. Her lifestyle will definitely motivate you on your fitness journey, and if that doesn’t, then her awesome posts most certainly will.

JULY 2017 11

#BTS

Visit our YouTube channel (Fit Life Magazine) to watch Caralishious shine during her cover shoot.

POWER

Y

COVER STORY

You may recognise the name ‘Caralishious’ from the yummy vegan ice cream sold at Spar, Wellness Warehouse and a number of other retailers in SA. And perhaps her name has cropped up on your Insta feed too, along with a few fitstagrams that most probably made you wish you had held on to that gym membership. And if you’re an avid health and fitness fanatic, you likely already follow the Caralishious health, fitness and lifestyle blog. The path to wellness wasn’t an easy one for the woman behind it all. Before Caralishious, there was just Cara-Lisa Sham – a former dancer who did ballet for 17 years with the hopes of one day going professional. ‘With the pressures of the dance world, I developed eating disorders when I was a teen,’ Cara says. ‘So I decided to pursue academics instead.’ After obtaining her master’s degree in industrial psychology, Cara entered the corporate world, where she worked for two years. But she quickly discovered that initiating her own ideas in a demanding corporate environment was no easy feat. ‘So I decided to start my own thing – a blog where I could build a community and bring products and services that I was passionate about and really believed in to the market,’ she says. And so, the Caralishious blog was born. At first, Cara simply shared her journey into

PLAYER CARA-LISA SHAM HAS BUILT A HOLISTIC, HEALTHY LIFESTYLE FROM SCRATCH – AND SHE’S LIVING PROOF IT WORKS

JULY 2017 13

wellness, as well as holistic health, fitness and nutritional info. Now the blog has grown into a fully fledged brand, offering wellness consultancy, public speaking and MC services, recipe books, cooking lessons, pop-up yoga events and retreats, and even a partnership with local icecream brand Paul’s Homemade Ice-Cream to produce a range of low-carb vegan ice cream that’s both sugar- and dairy-free.

is to constantly work on it.’ And work on it she does. Even though most of her time is taken up by blogging, product development and everyday life, Cara still trains regularly. ‘I absolutely love yoga and, at first, I was doing it separately from my other training. It is an amazing way to connect your mind and body. You become aware of all your muscles, as well as your mental state,’

movements with elements of body-weight training and yoga. With Cara’s holistic approach to wellness, a healthy lifestyle means so much more than just training or eating correctly. It’s all about prioritising well-being – physically, spiritually and mentally – and being the best version of yourself in all aspects of life. ‘Humans are multifaceted beings, so health itself is also inevitably multifaceted,’ says

Anything could take you 10 steps back in your health and wellness journey. The key is to constantly work on it

+

CARALISHIOUS’S VEGAN PROTEIN PRE-WORKOUT SUPER SHAKE Good health includes good nutrition – and this super shake will give you the energy and nutrients you need for your next training session. Ingredients • 30g (1 scoop) pea protein isolate • 1 cup almond milk or 100 ml Caralishious Fit Fuel vegan ice cream • ½ frozen banana, sliced • 1 tsp vanilla extract • ¼ tsp ground cinnamon • ½ cup frozen blueberries • 1 tbsp cocoa powder, plus extra to garnish • 1–2 tsp natural sweetener (xylitol or coconut nectar) Method 1. Blend all ingredients in a food processor for 30–60 seconds or until well combined. For a thinner consistency, add more almond milk. 2. Pour into a tall glass and sprinkle with extra cocoa powder to garnish.

As her brand has grown, so has Cara. The devoted yogi says it took years for her to get to this point in her fitness journey. ‘I feel it’s a continuous journey in life, with no end point. Your body and circumstances are always changing, you may experience setbacks – there really could be anything that could take you 10 steps back in your journey to health and wellness. The key

Cara says. ‘As I got stronger, I began taking my training further by incorporating other forms of exercise.’ This includes highintensity interval training (HIIT), cardio, both light-weight and body-weight training, as well as yoga flow. Cara also recently delved into animal flow – a type of fitness training that combines both quadrupedal and ground-based

Cara. ‘When someone wants to lose weight, they usually opt for some drastic diet. But they’re not looking at the mental aspect, or their relationship with food or their bodies. Your body won’t respond as well to good nutrition if, mentally, you’re telling it that you’re fat and ugly.’ So how does she approach a holistic and healthy lifestyle? ‘Health is such a personalised thing. Most people don’t look at themselves as an authority, but there’s so much info and communication that can come from you. Take a step back and look at yourself and what you want, then find what works for you and put in the effort. There’s no one-size-fits-all approach.’ Cara believes in this so firmly that she has even bigger plans for the Caralishious brand. First, a number of new health-food products, and then, in the next few months, she wants to take her consultancy services online. Ultimately, Cara aims to build her brand in line with her wellbeing philosophy: ‘Be the best version of yourself in work, health and passion’.

COVER STORY

+ CHECK HER OUT

Follow caralishious on Instagram for more health and wellness inspo!

JULY 2017 15

COVER STORY

CARALISHIOUS’S 3 MOVES FOR A FULL-BODY WORKOUT

POWER UP Add a knee-tuck jump to the start of your burpee.

C

B

1 Knee-tuck jump

POWER UP B

Activate your core as you jump up to help you reach maximum height, and control your landing to prevent injury.

AREAS TRAINED: GLUTES, LOWER BACK, CALVES AND OBLIQUES Start in a standing position with your feet hip-width apart and your knees slightly bent. With your hands at chest height, lower your body into a squat position, while straightening your arms out in front of your body and engaging your core. Jump up, bringing your knees towards your chest. Do three rounds of 15 reps.

A

C

2 Burpee with push-up

AREAS TRAINED: ARMS, QUADS, GLUTES AND HAMSTRINGS Start in a standing position, with your feet hip-width apart and your knees slightly bent. Engage your core and jump backwards with both feet, landing in a plank position with your arms bent and elbows on either side of your chest. Push up into a straight-arm plank then back to the bent-arm position. Jump up with both feet, extending your arms overhead. Do three rounds of 10–15 reps.

Forearm plank

3

AREAS TRAINED: BACK, TRICEPS, CORE AND GLUTES Place your forearms on the ground with your elbows aligned below your shoulders and your arms shoulder-width apart and parallel to your body. With your toes on the ground, squeeze your glutes to help stabilise your body. Push your heels towards the floor and keep your neck and spine in a neutral position by looking at a spot on the ground just beyond your hands. Your head should be in line with your back. Hold for 60 seconds.

FIT TIP If your wrists take too much strain when positioned flat on the ground, clasp your hands together instead. 16 JULY 2017

Words: Zainab Slemang van Rijmenant; Fashion: Sharné Cupido Photography: Gareth van Nelson/HMimages.co.za; Hair & Make-up: Lisa Bailey/Supernova

A

Stronger every day IT’S TAKEN AN UNRELENTING SPIRIT, ALONG WITH THE UNWAVERING SUPPORT OF THE PEOPLE SHE LOVES, TO KEEP MUMTAAZ ‘TAZ’ EMERAN SOLDIERING ON

A

A typical day for Mumtaaz Emeran, better known as Taz, starts at 4:30 am and ends at around midnight. The hours in-between are filled with working as a fitness trainer, studying medicine and keeping herself in shape with cardio workouts and weight training. And at first glance, Taz’s toned physique gives away that fitness is a big part of her lifestyle. Raised in Cape Town’s Bo Kaap, this fitness enthusiast’s passion for fitness and healthy living stems from her desire to help improve the well-being of fellow South Africans. And she certainly hasn’t fallen short.

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INSPIRATION STRENGTH IN NUMBERS When she’s training groups or working with clients on a one-on-one basis, Taz emphasises how important it is to truly understand the people you’re instructing. ‘And there’s no questioning how working out as a team can push you in ways that sweating it out alone cannot,’ she says. Together with fellow trainer Siyabonga Mashele, FlexGrid320 was established in September 2016 as a group fitness boot camp that combines cardio with strength training. During their weekly sessions on Saturdays in Braamfontein, Joburg, members help keep each other motivated and energised through moral support and camaraderie. ‘The boot camp is based on a holistic approach to fitness that embraces the benefits of running and strength training,’ Taz explains. It might not feel like it when you are charging up a hill, but running has great effects on your body and mind. A recent study in Physiology & Behavior confirmed that running can lift your mood, improve the quality of your sleep and also enhance concentration when you need to focus most during the day. Disregard what you have heard about it having harmful effects on your joints, as research by Boston University scientist David Felson confirms that running actually increases bone mass and helps reduce age-related bone loss. Strength training, on the other hand, focuses on resistance, and encourages the contraction of muscles, building strength, endurance and the size of your muscles. These workouts are a great balance to aerobic exercises such as running, since they reduce body fat and burn calories more efficiently.

Words: Yethu Mtshali; Photography: Paul Shikalis

ALL IN ONE Taz was recently headhunted to work in collaboration with adidas to promote healthy lifestyle choices and host weekly running sessions. Participating in these runs is free, and anyone is welcome to join in the fun. When she’s not training people, Taz is working hard to complete her third year as a medical student at Wits University. With so much on her plate, this young mother finds the motivation to push herself in order to be the best mom and mentor for her son Dhayaan. But just like the rest of

us, Taz has off days when she doesn’t feel so enthusiastic. On those days, she says: ‘I think about how far I’ve come, and that to backtrack now would mean my hard work was in vain.’

WHAT KEEPS HER MOVING Having Dhayaan when she was still a teen gave Taz’s life a new meaning. She admits that she couldn’t have raised him alone. ‘My mom stopped working when I became a mother so she could look after my son while I attended school. She only returned to work when Dhayaan was old enough to go to school.’ Taz praises her mom and all she’s done for her and Dhayaan, describing her as the person who gives her strength. Taz also says that appreciates all the support she gets from her close friends as well as her boyfriend. Despite her busy schedule, every now and then Taz makes time to disengage from the rest of the world and take some time off, as resting is vital for both her mental health and body. ‘No phone, no social media – just me, my duvet and my favourite series,’ she says.

TAZ’S TOP 4 POWER MOVES YOU CAN DO AT HOME

1. SQUAT JUMPS With your feet shoulder-width apart, lower your body into a squat. Keeping your core engaged, jump up explosively. When you land, lower your body back into the squat position again. That counts as one rep. Do two or three sets of 10 reps, depending on your fitness level. 2. PISTOL SQUATS Extend your arms in front of you so they’re parallel to the ground. Raise one leg in front of you, and while keeping it as straight as possible, lower your body into a squat without your leg touching the ground. That counts as one rep. Do two or three sets of 10 reps, alternating legs. The more your balance improves, the better you will be at these. 3. SINGLE-LEG PUSH-UPS Start in a push-up position with your left leg 25 cm off the ground. Bend your elbows and lower your body until your upper arms are parallel to the ground. Push your body away from the ground, returning to the starting position. Now raise your right leg 25 cm off the ground and lower yourself, then return to the starting position. This is one rep. Do two or three sets of 10 reps. 4. INCHWORMS Stand up straight with your feet close to each other and bend your upper body forward at the waist to touch the floor with your palms. Try not to bend your knees, if possible. Walk forward on your hands until your body is straight in a plank position. Take small steps forward until your feet touch your hands. Walk forward on your hands until your body is in a plank position again. That counts as one inchworm. Do two or three sets of 10 reps.

JULY 2017 19

nutrition

personal trainer

Words: Roxanne Greeff; Photography: Gallo/GettyImages

EXERCISE • TECHNIQUE • ADVICE • RUNNING

Who has time these days? Between work, family, house work and that little thing called a social life, there's often zero time for a decent 60-minute session. But don't worry, you can stop using that as an excuse! Enter micro-workouts: A 10-minute sesh you can do daily. Amazing? Yes! Effective? Well… While they minimise the negative effects of a sedentary lifestyle, it is not a permanent strategy. Conditioning coach David Jack says: ‘If you cannot set aside [more than] 20 minutes for you, you need to have a bigger conversation.’

No excuses!

In session page 22 Tweak your technique page 28 Pro advice page 30 Running clinic page 32

Try to incorporate 3–5 workout sessions into your weekly schedule, plus a bit of time to do some meal prep so you have healthy options available when your week gets busy.

If you truly don’t have the time to work out during the week, David recommends running up two flights of stairs every hour. But remember: It's only a shortterm solution until your schedule frees up. No stairs at the office? Perform 30 seconds of cardio, such as jogging on the spot, followed by 30 seconds of a bodyweight movement every hour, instead.

F

In sessIon

Fitness sometimes seem like a bit of a trade-off. You’re either out on the road training for a marathon or you’re building a lean, defined body in the gym. So you’ve either got time for stretching or time for sweating – not both. There are so many workouts available to us now, choosing one means missing out on another. But it doesn’t have to be that way. The Model Method offers the best of both worlds. Essentially, it’s Pilates combined with highintensity interval training (HIIT), so you get to crank up your heart rate, work core muscle groups and stretch it out. ‘You can expect to see a marked increase in your fitness levels, reduced body fat and improved endurance (thanks to the HIIT exercises),’ explains The Model Method founder Hollie Grant. ‘You’ll also have better posture, a more toned and defined body,

and far less aches and pains (due to the power of dynamic Pilates).’ Sounds good, right? Available online (themodel method.co.uk), The Model Method is a personalised fitnessand nutritional-advice service that gives subscribers access to video workouts, nutritional advice, recipes (including some from experts, such as chef Gizzi Erskine and Julie Montagu aka Flexi Foodie) and fitness tests. ‘It’s not one size fits all,’ adds Hollie. ‘The workouts are personalised to your fitness level, so you won’t have the exact same workout as your best friend.’ We tapped Hollie for a taster session. It’s time to find out what this fusion workout can do for you – whether you’re a beginner, intermediate or advanced exerciser. Your lean and lithe body awaits.

THe WoRKoUT Warm-up: Jog on the spot for 30 seconds HIIT 1: Surfer HIIT 2: Spiderman Toner 1: Single-leg stretch HIIT 3: Starburst Toner 2: Double-leg stretch HIIT 4: Squat jump HIIT 5: Mountain-climber push-up stretch: Roll down and rag doll

How to Do it Do the exercises in order, for 30 seconds each. Don’t rest between moves. Repeat for the set number of circuits. Rest for two minutes between circuits.

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22 July 2017

number of circuits: Beginner

Intermediate

Advanced

Want aWe-inspiring endurance Without sacrificing muscle definition? give this all-rounder Workout a go

fitness

In sessIon

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A

A

B B

surfer

spiderman

Start with your feet slightly wider than hip-width apart. Bend your knees and extend your arms out to your sides, so they are in line with your shoulders (A). Crouch down as low as you can, and then jump up and do a 180° turn. Land in the same position, facing the other way (B). Repeat, jumping back in the direction you came from. Don’t go in circles or else you’ll get dizzy!

Start in a high-plank position, with your legs and arms straight (A). Shift your weight to your hands, lift your right foot off the floor and bring your right knee up and outwards to touch your right elbow (B). Return to a high-plank position and then repeat with your left leg. Keep alternating your legs.

A

A B B

single-leg stretch

starburst

Lie on your back with your hands behind your neck and your legs in a table-top position. Lift your head and shoulders off the ground, engage your core and look towards your knees (A). Extend your right leg (B), then return to the starting position. Switch legs and extend your left leg. Continue alternating legs, keeping them moving constantly, while keeping your head and shoulders off the ground.

Crouch down with your heels together, your toes pointing outwards and your hands on the floor in front of you (A). In one explosive movement, jump up into the air, with your arms extended above your head and your feet apart , so you look like a star (B). Land in the start position and repeat.

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>> tougHen up perfected the moves? Complete an additional circuit or increase the time spent doing each exercise to make it even harder.

In sessIon

A

B

A

B

double-leg stretch

squat jump

Lie on your back with your hands behind your neck and your legs in a table-top position. Lift your head and shoulders off the ground, engage your core and look towards your knees (A).Exhale as you extend both your legs straight out in front of you (B). Inhale as you return to the starting position. Repeat, keeping your head and shoulders off the ground the entire time.

Stand with your knees bent, your feet hip-width apart and your arms straight out in front of you (A). In one explosive movement, jump up as high as you can, swinging your arms behind you and fully extending your legs (B). Try to land as softly as possible, and then repeat.

Words: Sarah Ivory; Photography: Paul Shiakallis; Model: Bianca Koyabe

A

B A C

B

mountain-climber push-up Start in high-plank position, with straight legs and arms, your hands flat on the ground and your toes curled under (A). Lift your right foot off the ground and bring your right knee towards your chest (B). Return to the starting position and repeat with your left leg. Continue alternating legs, mimicking a running action, while keeping the movement constant and controlled. After every six moves, do a push-up.

roll down and rag doll Stand with your feet hip-width apart and extend your arms above your head to form a Y shape (A). Lower your head and roll down, bringing your hands towards the ground while keeping your legs straight (B). At the bottom of the movement, hold your elbows and gently sway your upper body from side to side (C). Let go of your elbows, relax your knees and roll back up, one vertebra at a time, until you are standing upright.

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EA

Push your shoulders down and your shoulder blades together.

Keep your back straight – don’t hunch over.

HOLD FOR 15–30 SECONDS Unwind your legs and repeat, swapping your legs and changing your arms around.

Keep your elbows in line with your knees.

Squeeze your legs together for a firmer stance.

Try to distribute your weight evenly across the area of your planted foot.

TWEAK YOUR TECHNIQUE

E L AG YE E

WHILE E R T N E C R U O Y D FIN UR O Y G IN N E H T G N E STR WITH Y D O B R E W O L E IR T EN SE O P E L G A E L U F R E W THE PO

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Words: Lucy Miller-Fry; Photography: Gallo/GettyImages

While the eagle pose may look rather intimidating at first, once you conquer it, you’ll have the attention of all the yogis in the room. Besides praise from your peers, and a good opportunity for a few Insta snaps, this pose loosens up your muscles and increases blood flow – in just one move. So while you wait for your dinner to cook or for the washing machine to finish its cycle, get into the eagle pose and let your inner yogi shine.

How to do it Standing with your feet together and knees relaxed, shift your weight to your left foot and lift your right foot up. Cross your right thigh over your left and then hook your right foot behind your lower left calf. While balancing on your left foot, inhale as your stretch your arms out to your sides, and exhale as you bring your arms back together and cross them over each other in front of your chest. With your right arm below your left, bend your elbows and raise your forearms so they’re perpendicular to the ground. The palms of your hands

should be facing each other. Press your palms together (as much as you can), lift your elbows up and stretch your fingers toward the ceiling, while drawing your shoulder blades together.

Advantages Practising this pose regularly helps strengthen your entire lower body, stretches your back, shoulders and hips, and also improves your balance, concentration and coordination. It also opens up the sacral area at the bottom of your spine, where many people hold tension, allowing a freer flow of energy in your lower body.

TRY THIS If you find this pose too hard, place the foot of your top leg on the ground, outside your supporting foot.

FL says Struggling to balance? Practise near a wall for extra support. Place your back against the wall and lean your torso into it while doing the pose. If you have weak knees, it is best not to overexert them with the twisting leg motion. Instead, do the pose while seated in a chair, keeping your back straight and posture aligned, so less pressure is placed on your knee joints, but you’ll still experience the benefits.

JULY 2017 29

pro advice

Running coach

Sam Murphy shares the answer

30 july 2017

Foam rolling is a form of selfmassage, or more specifically, self-myofascial release. Fascia is the connective tissue that surrounds muscles and bones, and tightness or ‘hot spots’ – called trigger points – within it can result in both pain and movement restriction. An Ohio State University study concluded that foam rolling could have a positive effect on range of motion and post-exercise soreness and fatigue, suggesting the answer is, if you have time, do both. If you are pressed for time, it is worth considering what your main goal is. If you have specific joint restrictions or tightness, address these by foam rolling pre-run, because research suggests that it can

help improve joint range of motion without negatively affecting muscle performance (unlike static stretching). For example, one study found that rolling the quads enhanced muscle activation and better neuromuscular efficiency in a lunge exercise, but only in comparison to ‘sitting quietly’. In a study that compared range-of-motion changes after foam rolling or dynamic stretching, similar benefits were found for both, indicating that foam rolling is simply an alternative way of preparing muscles for exercise. So what about afterwards? Here, the main goal is to aid recovery or reduce soreness, after a long run, for example. Research is fairly positive

regarding delayed-onset muscle soreness (DOMS), with two small studies showing a reduction in post-exercise muscle tenderness after foam rolling. But its effect on the parameters of recovery is less clear. A Canadian study found that it lessens fatigue-related reduction in performance, while other studies have found no effect on such measures. For the best results, roll up and down on the area you want to focus on, pausing on tender or tight spots until they yield. One study found that five bouts of 20 seconds was as beneficial as five bouts of 60 seconds. Take it slow and easy – you likely don’t need a scientific study to tell you that it’s going to be a tad painful.

Photography: iStockphoto, Courtesy Images

Q

is it best to use a foam roller before or after a run?

THE

BEST IDEA WHEN YOU HAVE NO IDEA

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RUNNING CLINIC

OO BOOST YOUR FORM INCREASE STABILITY AND BID FAREWELL TO RUNNING INJURIES

F HOW TO DO IT Perform the allotted reps of each move, taking rest when you need to.

From runner’s knee to shin splints, if you’re a regular runner then you’ll be no stranger to a niggle. The impact of pounding the pavements can wreak havoc on your joints, while your running technique could exacerbate existing muscle imbalances. But fear not – these hurdles don’t mean you have to pack it all in. Founder of Body Control Pilates, Lynne Robinson, says, ‘There is a reason pilates has grown in popularity with runners, both elite and amateur – it works! A couple of simple moves, done before and/or after your run can make a difference to your stamina and help reduce your risk of injury.’ Boost core stability, alignment and breathing – all of which are a must for anyone looking to run safely and efficiently – with this workout from Lynne. ‘Even very minor adjustments to your alignment can make a huge difference,’ she adds. Ideally, this workout should be done before a run, but you can do it afterwards, too. Aim for at least five times a week regardless of your running schedule.

Spine curl AREAS TRAINED: BACK, HIPS AND GLUTES WHY? Running can compress your spine. This move will help reverse this by improving your spine’s flexibility and strength. It’ll also work your hip joints and glutes. TECHNIQUE • Lie on your back with your knees bent, feet on the ground and arms by your sides. • Breathe in deeply, and as you exhale, curl your tailbone under by tilting your pelvis backwards as you peel your

spine off the ground one vertebra at a time. Roll all the way up until only the tips of your shoulder blades are touching the mat. • Breathe in again and hold the position, then exhale as you roll your spine back down to the ground, until your pelvis is back on the mat.

FORM TIP Keep your neck strong, and your ears away from your shoulders.

10 Reps

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AREA TRAINED: GLUTES WHY? The ultimate glute-toning exercise, this move will also help to correct medially rotated femurs. TECHNIQUE • Lie on your side, resting your head on your right arm and with your left hand on the mat in front of you. Bend your knees

and draw your feet back, so that your heels are aligned with the back of your pelvis. • Breathe in, and as you exhale, lift your left knee to the ceiling, keeping your feet connected the whole time. • Breathe in as you return your leg to the starting position, then repeat.

FORM TIP Keep your pelvis stable and your back straight.

Reps per side

JULY 2017 33

RUNNING CLINIC

The dart AREA TRAINED: BACK WHY? This is a brilliant exercise to correct your posture and strengthen your back muscles, both of which are important for your running form. TECHNIQUE • Lie on your stomach with your back straight, your arms down at your sides, legs together and palms facing down. • Breathe in deeply, and exhale while reaching through your fingertips, and lifting your head, neck and chest off the mat. At the same time, squeeze your inner thighs together. • Breathe in again and ‘feel’ the length of your body from the tips of your toes to the top of your head. • Exhale as you lower back down and release all tension.

Prone knee lifts AREAS TRAINED: GLUTES AND HIPS WHY? To open the front of your hip joints, which can get tight through running. TECHNIQUE • Lie on your stomach with your hands by your head and your left leg bent at 90°. • Breathe in and lift your bent leg slightly off the mat. • Exhale and lower your leg back down, and repeat.

FORM TIP Keep your feet on the ground throughout.

FORM TIP Maintain the position and stability of your pelvis throughout.

10 Reps

FORM TIP Keep your chest open by rolling your shoulders back.

8 Reps

10

Reps per side

Pilates squat AREAS TRAINED: QUADS, CALVES, HIPS, KNEES AND ANKLES WHY? This move helps correct leg alignment by working on your quads, calves and feet. It also mobilises your hips, knees and ankles. TECHNIQUE • Stand with feet hip-width apart. • Breathe in and lengthen through your spine as you bend your knees and hips at the same time, and hinge forward slightly from your hips. • Reach forward with both arms to counter your balance, and ensure your ankles, knees and hips are lined up. • Breathe out as you straighten your legs, and repeat.

Single-leg Pilates squat

FORM TIP Ensure that the knee of your standing leg is directed over the centre of your foot.

8

Reps per side

AREAS TRAINED: GLUTES AND CORE WHY? A more advanced variation of a squat, this will challenge your pelvic stability, and balance and strengthen your glutes. TECHNIQUE • Start in a Pilates squat position and lift one foot. Breathe in as you bend the knee of your standing leg to squat down. Keep your hips square and reach your arms forward for balance. • Exhale as you straighten your leg, and then repeat.

Sitting side stretch

Words: Lucy Miller; Photography: Will Ireland; Model: Fiona/WAthletic

AREA TRAINED: SIDES WHY? In this exercise, you’ll achieve a great stretch down the whole side of your body and leg, which can become rather tight if you run often. TECHNIQUE • Sit on the ground with the soles of your feet together and your knees bent. Allow them to drop to the sides. • With a long spine and tall posture, reach up and over with one arm while keeping your other hand on the mat for support. Hold the stretch and breathe deeply. • Repeat on the other side.

10

Reps per side

FORM TIP Make sure you don’t hunch your back as you lean to the side.

Waist twist AREAS TRAINED: BACK AND HIPS WHY? This exercise works on mobilising the spine and challenging your pelvic stability. TECHNIQUE • Stand tall with your arms bent in front of your chest, forearms parallel to the floor, just below shoulder height, and your palms stacked. • Breathe in deeply, then exhale as you turn your head, neck and upper spine to one side. • Breathe in again as you lengthen up and rotate back to the starting position. Alternate sides.

FORM TIP Keep your pelvis still and weight even on both feet.

5

Reps per side JULY 2017 35

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get inside INDOOR FITNESS • GEAR

YOGA

CHALLENGE One of the most challenging aspects of yoga is maintaining your balance, especially if you don’t have much to begin with. But if you put your mind to it and spend a few minutes working on this essential skill, you’ll be surprised at how quickly your balance will improve. As soon as you can perform one of these poses, move on to the next one until you have mastered all five.

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Words: Roxanne Greeff; Photography: iStockphoto

TREE POSE

5

LORD OF THE DANCE

4

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2

CROW POSE

3

IRON CROSS HEADSTAND

LOTUS IN SHOULDER STAND

Indoor fitness page 38

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Flip the page to learn all about Bikram yoga.

indoor FiTnESS

H ea t mom e d ent s

Ben d, st to f retch – itne a ss w nd sw ith B eat ikra – you m yo r wa y ga

BikrAm yogA poSE cHArT

26 postures to help you conquer every class

1 Pranayama breathing

2

3

Ardha Chandrasana (Half-moon pose)

Utkatasana (Awkward pose)

4 Garurasana (Eagle pose)

5

6

8

Dandayamana Janushirasana (Standing head-to-knee)

Dandayamana Dhanurasana (Standing bow-pulling pose)

Dandayamana Bibhaktapada Paschimotthanasa na (Standing separate leg stretching pose)

7 Tulandandasana (Balancing stick pose)

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With classes done in a studio heated to 40°C at 40% humidity, and yogis required to complete a set sequence of 26 postures – or ‘asanas’ – in a 90-minute session, Bikram yoga most certainly adds a new level of intensity to yoga as we know it. The heat makes it easier for muscles, ligaments and joints to move, which helps reduce the risk of injury. Some say that this makes it the perfect ‘beginner’s yoga’, because the heat aids movement and the repetition of the postures helps newcomers get to grips with the basics.

knoW your yogA Yoga originated in India around the sixth century BCE, and is widely regarded as a spiritual, physical and mental discipline. According to Eastern philosophy, the ultimate goal of practising yoga is ‘liberation from the wheel of existence’, while Western philosophy places the most emphasis on the physical benefits rather than the mental ones. In the early part of the 20th century, yoga became popular in the West as a

9 Trikonasana (Triangle pose)

and mental fortitude – and mastering a tricky one will give you a serious sense of achievement. Bikram yoga also burns calories, but as the focus is on stretching and breathing, you’ll probably lose more weight from the fluid you release during a class than you will from burning off your lunch. You’ll definitely know you’ve had a workout, though – 90 minutes of stretching and breathing doesn’t sound very taxing, but you’ll certainly feel it in the heated conditions. If you’re just starting out with Bikram, and haven’t done much exercise, you’ll burn more calories than someone who has been practising for a long time.

part of the vegetarianism movement in the 1930s. In 1948, Indra Devi opened Hollywood’s very first yoga studio and since then, yoga – in its various incarnations – has become a multibilliondollar global industry. Bikram yoga – named after controversial founder Bikram Choudhury – is often derided by purists as ‘gymnastic yoga’ and a fitness workout that ignores all the spiritual elements of the foundational discipline. Synthesised from traditional Hatha yoga, Bikram classes should hypothetically be taught by qualified Bikram teachers – who can only be certified after training under Choudhury. According to Choudhury, he incorporated the heat component in order to replicate the climate in India, as well as facilitate the body’s ability to both stretch and cleanse itself through sweating.

The beneficial effects of continued Bikram practice, according to Choudhury’s theory, include improved flexibility, better digestion, higher energy levels, better sleep and an enhanced mood.

HEATEd Aside from a studio with the correct heating facilities, all you’ll need to practise Bikram yoga is a mat, towel, water bottle and form-fitting – yet not overly tight – clothing that allows you to move freely. Baggy clothes will most likely hinder your movement and distract you from focusing on getting the asanas right. As much as it’s regarded as an excellent introduction to yoga, Bikram can be tricky for newcomers, thanks to the

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poSTurE pErFEcT The 26 postures that make up Bikram yoga are repeated twice during a full 90-minute class and held for 10 to 60 seconds at a time. The asanas aim to test strength, balance

10

11

13

Dandayamana Bibhaktapada Janushirasana (Standing separate leg head-to-knee pose)

Tadasana (Tree pose)

Savasana (corpse pose)

12 Padangustasana (Toe stand)

14 Pavana muktasana (Wind-removing pose)

15 Sit-up

july 2017 39

indoor FiTnESS 16 on, it probably means you’re dehydrated. There’s not much that you can do apart from take it easy and drink enough water – but beware of having too much, as that can lower your salt levels and cause additional discomfort. It’s also a good idea to avoid eating one to three hours before taking a class – and if you must eat, make it something small and easily digestible. You will most likely not be too hungry after class, so some fruit and veg – a smoothie, maybe – would make for a decent post-yoga snack. Arrive well-hydrated – you will need to be sure to drink enough water in the 24 hours before the class, rather than frantically trying to hydrate yourself before or during class. That said, don’t forget your water bottle for class itself! At the end of a session, be sure to cool down and change into dry clothes. If you have a headache or feel nauseous, be sure to drink something that will

replace the electrolytes and minerals you will have lost from sweating. Stiff? Sore? It may seem counter-intuitive, but the best cure is another class. Pain should be monitored though, to avoid any injuries. And make sure to raise any health concerns or existing injuries with your instructor before the class starts so they can suggest adjustments to poses to prevent causing further damage.

17 Salabhasana (Locust pose)

18 Poorna Salabhasana (Full locust pose)

19

go yogA

Dhanurasana (Bow pose)

Check out some of SA’s top Bikram yoga studios: Bikram Yoga Fourways This Jozi-based studio is all about stretching and detoxifying your body. Prepare to sweat! bikramyogafourways.co.za Cape Town’s YogaZone The oldest hot-yoga studio in SA. It has facilitated classes for over 30 000 people. It offers an Express class – 60 minutes instead of 90 – as well as vinyasa yoga – a flow style of yoga that is also done in a heated studio. yogazone.co.za GuruCat Offering Bikram-inspired yoga classes in Umhlanga, KZN, the studio is heated to 40°C, but the postures differ slightly. You can also try out Akhanda and Hatha yoga. gurucat.co.za Lots of studios offer great value packages for newbies, often with unlimited classes for up to 10 days from as little as R300. Generally, the more classes you do after that, the more cost-effective it will become.

40 july 2017

Bhujangasana (cobra pose)

20 Supta Vajrasana (Fixed firm pose)

21 Ardha Kurmasana (Half tortoise pose)

22 Ustrasana (camel pose)

23 Sasangasana (rabbit pose)

24 Janushirasana with Paschimotth anasana (Head-toknee with stretching pose)

25 Ardha Matsyendrasana (Spinetwisting pose)

26 Kapalabhati breathing (Breath of fire)

Words: Trevor Crighton; Photography: iStockphoto, Courtesy Images; Illustration: Ryan Sedeman

heat and humidity. Some of the poses are held for up to 60 seconds, which can be taxing in these conditions. If you’re new to Bikram and find yourself feeling faint or uncomfortable, stop and take a seat on your mat. Drink some water, breathe deeply and continue only when you feel ready to do so. It is not advisable to leave the room during a class (and it is also disruptive to everyone else’s practice), so if you can bear it, staying put will serve you well. In terms of choosing a studio, since the philosophy and postures are a constant, it’s down to what makes you feel most comfortable. Does the teacher guide the class in a way that allows you to focus on what you are doing? Are you comfortable in the space? Do not be afraid to try a few different studios to see which suits you best. Muscle cramps are rare, due to the heat and humidity, but if you feel a spasm coming

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indoor FiTnESS

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Training at altitude was once reserved for the top 1% – elite athletes chasing performance perfection at alpine boot camps or in high-tech sports labs. Now it’s a whole lot more accessible, with centres around the globe bringing mountain conditions to the masses with hypoxic chambers, and claims that they are as useful for blasting fat as they are for shaving milliseconds off your triathlon time. Each class is built around intervals, called intermittent

42 july 2017

hypoxic training (IHT), which is a combo of high-intensity interval training (HIIT) and hill sprints, minus normal oxygen levels. The aim of it is to make muscles more efficient at using oxygen by depriving them of it – something that was first recognised at the 1968 Mexico City Olympics, which took place 2 300m above sea level. The sprinters broke world records in the thinner air, but the longdistance runners laboured. At sea level, air is 20.9% oxygen,

but at Virgin Active’s Walbrook studio in London, it is 15% – which is equivalent to training at 3 000m. ‘When you cut your oxygen supply, your body has to adapt to be more efficient,’ says Ellie Gilham of The Altitude Centre, who worked with Virgin Active to install the two chambers at the Walbrook gym. ‘Over time, your red blood cells, muscle capillary volume as well as the amount of mitochondria – the powerhouses in cells that

THE METHOD Formula Interval sprints + depleted oxygen = more red blood cells + more efficient use of energy.

help your body turn oxygen into energy – will all increase.’ It’s like cutting back on the fuel in your car while upgrading the engine to go further and faster, and the benefits can be felt after just six sessions. A study by the Australian Institute

legal

is altitude training the ultimate performance enhancer? sam rider climbs to 3 000m (indoors) to find out

highs

THE TEST How many sessions: Six 30-minute classes in three weeks What was measured: Body composition before and after, calories burned and heart rate per session, number of times the pain threshold was breached.

of Sport suggests that you can increase your red-bloodcell count by as much as 7% in just three weeks. In effect, it’s a natural way to reap the performance-enhancing benefits of banned hormone erythropoietin (EPO), the use of which has really dragged pro cycling through the dirt. The science is compelling, but in the short term, I’m more concerned about how these 30-minute sessions will feel. ‘They’re going to hurt more

than normal,’ warns Virgin Active instructor and triathlete Nick Beer, explaining that less oxygen means a greater build-up of painful lactate in your muscles until you get better at clearing it. Nick adds that the pain is worth bearing for the timesaving, fat-burning benefits it can offer. ‘At altitude, your heart and breathing rates increase, at rest as well as during exercise, meaning more blood gets pumped around your body, and your muscles have to work harder,’ Nick says. This means that a 30-minute session will feel like an hour session, and you will burn double the calories, plus more after. The air in the Virgin Active has a cool, artificial quality, but there is no noticeable lack of oxygen at first. The 30-minute Apex Sprint session follows the format of an interval session on the treadmill and Wattbike. We are strapped up to Polar heart-rate monitors and our percentages of max beats per minute flash up on-screen to make sure we’re not lagging in any comfort zones. I soon realise it’s hard to stay all that comfortable at altitude. Within two minutes at a gentle trot, my ticker is thumping at 75% of the max, proving my cardio system is having to work overtime in order to compensate for the lack of oxygen. Nick pushes us to crank up the speed for another minute to get above 80%, then gives the signal for a 30-second gutsout sprint to push into the red zone (above 90%), before he reels us back to a light canter.

indoor FiTnESS

We repeat this format four times in total, looking to spike our heart rates higher with each effort. ‘The aim is to recover without slowing down,’ says Nick, which sounds impossible. It’s not how long you can keep your heart rate in the red zone, but how quickly you can get it to return to normal after bouts of high intensity. And after a few weeks, I should start to see my heart rate go back to normal quicker, improving my speed of recovery for anything from football to circuit training. By the end of the class, I’m drenched in sweat, despite having only done four short sprints in less than half an hour. As soon as it’s over, my workout data is in my email inbox, ready to be scrutinised. In that brief spell, I burnt a sizeable 470 calories, equal

44 july 2017

to a large portion of fries or a milkshake from McDonald’s. I take five more classes over the next three weeks, including a circuit-based session featuring weighted lunges and kettlebell swings at The Altitude Centre, but my hopes of additional sessions outside the gym by wearing an elevation-training mask are abandoned. ‘They restrict airflow and don’t change the amount of oxygen you inhale,’ explains Ellie. ‘It will strengthen the intercostal muscles and your diaphragm to help you breathe deeper, but you can do the same thing by only breathing through your nose while exercising.’ The other Virgin Active Walbrook class is called Apex Strength and is based on hill sprints. You increase the incline on the treadmill up to a max 15% gradient and ratchet up the resistance on the Wattbike, leaving you to grind your legs

since, I have felt strong during matches. ‘If you don’t do any exercise for six weeks, you will lose the short-term gains,’ says Nick, when I ask how long this invigorated feeling will last. ‘But you’ll definitely benefit from the muscle memory.’ The Welsh rugby team use the live-high, train-low (LHTL) principle. You spend several hours a day at high altitude to get the physical adaptations, but train at lower altitudes, as you cannot sustain the same intensity in the thinner air and you could even de-train your body. This is the reason the Virgin Active sessions offer short intervals rather than endurance runs, and shows how you can add altitude classes to your training. ‘When training for a longdistance race, combine long runs with tempo runs to find your pace, and do intervals and hill sprints for power,’ says Nick. Altitude classes tick the two final boxes. ‘Do them twice a week, ten weeks leading up to race day, and you’ll be in good condition to attack the course.’ The downside is that you can only reach altitudes of 3 000m in cramped air-sealed vaults. As you get double the training in half the time, hill sprints and intervals at altitude will free up time for long runs or rides in the open, unadulterated air.

THE BREAKDOWN No membership required For all fitness levels Lose fat Build muscle Boost endurance Technique advice

Under 30 minutes Provides workout data Replicable at home SCORE

7/10

Photography: Gallo/GettyImages

THE VERDICT Results: +0.2 kg (0.5%) muscle, -0.5 kg (0.7% fat), max heart rate 179 bpm (93% max), max calories burned 470 Pros: Data feedback, efficient workout Cons: Bound to class timetable, stuck indoors

over to fight that resistance. These strength classes are quite brutal. I burn roughly the same number of calories, but spend longer panting and spluttering in the max heart-rate zone at above 90%. It feels more like a leg muscle-building workout than an endurance session. In my final class, encouraged to give it everything, I feel the effects of the lack of oxygen in the air. On the final steep sprint, I only manage shallow, panicked gasps of breath as searing hydrogen ions from the lactate flood my legs. When I return to a standstill, I notice the altitude-monitor reading is only 1 800m. Someone had left the door open earlier and it was taking too long to climb back to 3 000m, making me slightly suspicious that there may be a placebo effect going on. Even so, the stats suggest I’ve spent over three minutes above 90%, something that would be difficult to sustain during my sea-level workouts. Fat has nowhere to hide at altitude. In just three weeks and a total of only three hours, I have lost half a kilo, and my body fat has dropped a whole percentage point, while muscle mass has increased by 0.5%. The pain in my hamstrings and inner thigh muscles after a strength class suggests I was building not eroding them, and

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fit your lifestyle Fitness Kit • beauty

Saving

Face Why Wearing make-up While training is not the best idea

Words: Roxanne Greeff; Photography: iStockphoto

if you can’t bring yourself to put away the products, make sure to cleanse your face right after exercising, while your skin is still hot and your pores are large.

Foundations and powders block your pores, preventing you from sweating as efficiently as you need to when you work out. The heat your body generates also causes your skin to relax, and this slackening enlarges your pores, allowing your make-up to work its way in... The result? More blockages! This can all lead to breakouts, blackheads, a dull complexion, and uneven skin tone and texture.

before you work out, remove your make-up and use a gentle cleanser. From there, go bare or use a lightweight serum that can be absorbed immediately. anything heavier will just sweat off.

Performance boosters page 48 Body care page 50

Wearable tech never looked fitter

fasttrack Performance boosters

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2

3

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1. Garmin VÍVofit 3 This little gadget recognises your switch in activity and starts tracking accordingly. R1 799, Totalsports

Compiled by: Malika Davids; Photography:Kendall-Leigh Nash/HMimages.co.za

2. Polar a360 meDiUm Equipped with 24/7 activity tracking plus personalised training programmes. R2 799, Totalsports

3. Garmin VÍVoactiVe Hr Built-in sports apps ready for you to use right away, whether it be biking, hiking or even swimming. R4 999, Totalsports

4. fitbit alta Hr larGe fitness tracKer PurePulse technology constantly monitors your heart rate – with no chest strap needed! R2 499, Totalsports

5. Polar a300 Hr Sitting on the couch for too long? This tracker will make a noise about it. R1 999, Totalsports

6. tomtom rUnner 3 carDio Understand your route from the start to the end (and back) with the breadcrumb trail capability. R3 299, Duesouth

7. sUUnto Up to 26 hours of battery life in training mode. R7 999, Duesouth

8. Garmin forerUnner 35 oPtic Hr

wIN 1 of 8 fitness trackers featured here! To enter, SMS ‘FLRunJULY’ and your ID number to 43183. Ts&Cs on page 73.

Virtual Pacer analyses your current pace and your targeted speed to keep you on track. R3 299, Duesouth

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july 2017 49

1. EAT MINDFULLY As we age, our metabolism slows down, which is why you start to pile on the kilos more easily. ‘The simplest way to weight management is to stop eating mindlessly,’ states wellness expert Akcelina Cvijetic. ‘Turn off your TV, computer and cellphone, and put away books or newspapers – when you eat, just eat and pay attention to what you’re eating, how much and how. This way, you may avoid certain foods. Don’t overeat, hear when your body is full, and differentiate between genuine hunger and emotional eating.’ Visit mindlesseating.org for more inspiration.

WAYS TO STAY FIT,

FRESH AND

RADIANT MAINTAINING A FRESH FACE IS EASY WHEN YOU KNOW HOW. THESE EXPERT TIPS WILL KEEP YOU GLOWING

3 FIND A GOOD FACE CREAM

Miracle claims aside, a decent moisturiser should hydrate, nourish and protect skin from environmental damage. Here are our some of our favourites:

HARP 2. STAY San alarm goes off to y

m, Fairle ay at 8 a sephine Every d guru Jo o o k Th e ty b u r a e e b g. In h in remind in a tr red with o er brain , co-auth le ib B inutes to do h uty s five m eing Bea mmend o is a c Anti-Ag m re o e .c h cey, s mosity nd a Sarah Sta ames a day (lu n s are fu eg nd he game a T of onlin ). rs rt u lo ta ce s g co e th good pla uch as matchin d s aroun g, s g thing ve engagin in ro v p o m im and d to shapes designe other and are me and ti n o ti c screen, a re , d e e s. , sp e abilitie memory cognitiv

Estée Lauder DayWear Advanced MultiProtection Anti-Oxidant Creme SPF 15 R620, Foschini This daily moisturiser contains an antioxidant formula with vitamins C and E, and eukarion to prevent free-radical damage that can lead to premature ageing.

Lancôme Hydra Zen Fluid SPF 30 R819, Foschini It’s both deeply nourishing and soothing, yet light on your skin, making it a good pick for combination or sensitive skin.

BODY CARE 4. TRY THE MAKE-UP FACELIFT It is possible to lift away the years with a fresher make-up look. Try these tips from international make-up artist Karim Sattar. PLUMP: Layer your skincare to give a plumped-up, cushioned look to skin. Tap a small amount of day oil on to your face, avoiding the T-zone, and follow by softly massaging in a pea-sized amount of day cream. BRIGHTEN: Bright eyes are a sign of youth, so give yourself an instant boost by lightening and correcting under your eyes. Mix your concealer or foundation with a dab of day cream to soften the formula, as well as avoid caking around the eyes. POP: Dust blush on to the apples of your cheeks. To create a younger appearance, lightly dust the same blush you use on your cheeks to just under your eyebrows, in the socket of your eyelids. It will instantly soften and lift your face.

DRINK YOURSELF BEAUTIFUL

Clarins Multi-Active Day Cream SPF 20 R695, Foschini A rich cream that sinks in quickly and leaves skin glowing, thanks to myrothamnus extract and other botanicals. It makes a great base for make-up as it gives skin a plumped-up look.

Collagen occurs naturally in our bodies and helps keep skin looking plump and youthful. Liquid supplements containing collagen, such as Skinade (skinade.com), are said to help hydrate skin, keeping it looking healthy and glowing. Ingesting the ingredients can be far more efficient, as absorption relies less on the gut, and nutrients are assimilated more quickly into the bloodstream. Even doctors recommend sipping Skinade, which contains around 7 000 mg of marine collagen, B-vitamin complex, omega 3 and 6 from organic flax seed, as well as the amino acid L-lysine to help keep your skin healthy and strong.

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JULY 2017 51

6. SUPPLEMENT YOUR SKIN ‘Deep inside the gut is where real ageing begins,’ says Dr Nigma Talib, a naturopathic doctor, skin expert and author of Reverse the Signs of Ageing. If you’re thinking of taking supplements, look out for these nutrients:

VITAMIN Bs These help to metabolise proteins and fats, and are essential for cell renewal and supple skin. EAT IT: Green, leafy vegetables and watercress. BOOST IT: Honestly Healthy Alkaline Superboost Powder Blend (honestlyhealthyfood.com) contains maca root, spirulina, moringa leaf, chlorella and wheatgrass for a medley of B vitamins from natural and organic sources. Add to smoothies or juices.

VITAMIN C An antioxidant used by the body for tissue repair and skin-firming collagen formation. EAT IT: Kale boasts an impressive 41 mg of vitamin C per 100g. To retain as much of it as possible, lightly sauté in hot oil, then add a ladle of water. It’ll cook in the steam in about 10 seconds. BOOST IT: Vitabiotics Ultra Vitamin C 60 capsules (R119, vitabiotics.com) provides slow-release vitamin C formulated with 25 mg of citrus bioflavonoids.

PROBIOTICS A healthy gut equals healthy skin, so feed yours with good bacteria. EAT IT: Sourdough bread contains the bacteria lactobacillus that produces lactic acid, which aids digestion. Eat fermented foods such as kefir yoghurt and sauerkraut too. BOOST IT: Protect your immune system and promote a healthy gut with Biobalance Immunova Gut 20 capsules (R94.95, Dis-Chem).

VITAMIN E An essential antioxidant and protector for skin. EAT IT: Sunflower seeds, almonds and spinach. Soak nuts overnight to reduce the phytic acid (which can be a gut irritant) and activate the nutrientpacked enzymes. BOOST IT: Rich in antioxidants, Vitaforce Vitamin E 400 i.u. 100 capsules (R186.95, Dis-Chem) will help keep your nervous, cardiovascular and reproductive systems healthy.

OMEGA 3 Proven to help reduce the body’s production of inflammatory compounds and keep skin cells flexible. EAT IT: Two servings of salmon, halibut, sardines or anchovies per week. BOOST IT: Try Vitabiotics Ultra Omega-3 Formula 60 capsules (R175, vitabiotics.com).

7

CHECK YOUR DNA

Matching your skincare to your genetics might sound like something out of a sci-fi flick, but this is no futuristic fantasy. DNA profiling for skin is said to identify predispositions present in skin, such as whether it’s susceptible to faster or slower breakdown of collagen. Once this has been done, the appropriate skincare products with the right concentration and mix of ingredients can be prescribed.

BODY CARE 9. HALT HAIR AGEING 8. GET SOME LIGHT It’s time to swap the sunbed for a lightbed. Light-therapy facials are fast becoming a popular alternative to more invasive treatments. UV-free, LED light is claimed to repair and rejuvenate the skin, improving tone and reducing fine lines and scars – plus, it boosts your mood.

Grey streaks (which we prefer to call wisdom hairs), dryness and lack of shine can all mean your hair is struggling with age, but these products will help hold back the signs. OGX Renewing Argan Oil of Morocco Weightless Reviving Dry Oil R164.95, Foschini A hair oil can smooth ends and add shine, but if loaded with silicones, it can weigh hair down and even dry it out over time. This oil is siliconefree and will nourish hair, seal ends and de-frizz with natural argan oil.

Skin Nutrition Nutrissentials Complexion Revitalising Serum R445, Foschini With super-berry extracts, L-arginine and vitamins C and E to give life to dull, dry or stressed skin, this is an overnight indulgence your skin will thank you for.

OGX Smooth Hydration Argan Oil & Shea Butter Shampoo R164.95, Foschini Packed with the creamy goodness of shea butter and argan oil, its natural ingredients will gently cleanse your hair without stripping it of its natural oils, and restore silkiness and shine.

Compiled by: Tracy Branfield; Words: Yanar Alkayat; Photography: Gallo/GettyImages, Courtesy Images

10. DO YOGA FOR YOUR AGE ‘Traditional yoga prescribes different practices to keep you at your best at different stages of life,’ says yoga teacher and founder of London’s Battersea Yoga Centre, Angus Ford-Robertson. ‘In your twenties, for example, your body naturally demands a physical, dynamic and fast-flowing practice to loosen it up and help you burn off excess mental energy and calories. In your thirties, however, this can overactivate the adrenal glands, which will simply get you fired up and may not complement an already demanding schedule. You still want a strong practice, but one that helps to balance and maintain your wellness. By choosing a slower practice and changing the focus from doing to being, you may feel some of yoga’s profound benefits as it starts to work on a parasympathetic (nervous system) level. Tune into your breath and how your body is breathing, and you will start to feel more grounded, while awareness areas of your brain light up, heart rate goes down, brain activity gets quieter and emotions are more balanced. Over time, this means less of the stress hormone cortisol, which can accelerate ageing. Plus, you may even find challenges in daily life easier to manage.’

JULY 2017 53

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Balanced Life Magazine – South Africa

@BalancedLife_ZA

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nutrition

diet right

NutritioN • weight loss • recipes

For more warming and indulgent winter noms, turn to page 62 for our favourite fit soups.

Words: Roxanne Greeff; Photography: Gallo/GettyImages

What could go down better than a comforting hot beverage on a cold day? A healthy version, of course!

INGREDIENTS 3 tbsp raw cacao powder 1 tsp cinnamon Pinch of cayenne pepper 1 tsp vanilla essence 1 cup almond milk Honey, to taste (optional) METHOD 1. Mix the cacao powder, cinnamon, cayenne

pepper and vanilla essence in a mug. 2. Heat the almond milk separately until it just starts to boil. 3. Gradually pour the milk into the mug, whisking continuously with a fork. 4. Sweeten with honey, if required.

Nutrition page 56 Weight loss page 60 Healthy chef page 62

NUTRITION NUTRITION

A

As nice as it is to sip on a freshly made, cold-pressed juice, doing a juice detox doesn’t always cut it when temperatures drop and you start craving comfort food. But fear not, we have a great solution for a winter detox – the soup cleanse. According to popular trend forecasters, souping is the new juicing, and everyone from Gwyneth Paltrow and

Jennifer Aniston, to qualified nutritionists and well-being gurus swear by it as an easy and effective way to detox and shed unwanted kilos without compromising overall nutrition. Drinking meals instead of eating them is said to cleanse your entire system, nourish cells, supercharge skin health and also boost your energy levels.

D E P U UP S ? G IN C I U J EW N HE T G N I UP O IS S

#TRENDING

TO JUICE OR TO SOUP?

It’s thought that the souping trend began in Los Angeles, with companies such as Soupure and Soupelina offering dietary plans based on fibre-rich superfood soups, some of them raw and bottled, and designed to be sipped like juices. The trend has even reached SA’s shores, with juice bars adding soups to their menus, the arrival of new bottled raw soups on our shelves, and new publications such as The Soup Cleanse, which was written by the founders of Soupure, Angela Blatteis and Vivienne Vella.

While there’s no denying that juices, whether made from scratch or pre–prepared, are a really fantastic source of antioxidants, those that contain more fruit than veg can be higher in sugar and lower in fibre once the pulp is discarded. Without fibre in the mix, sugar from the fruit causes a blood-sugar spike, which can lead to hunger, mood swings and cravings. Soup, on the other hand, is low in sugar and chock-full of fibre, which helps slow down the release of sugar into the body, balances blood sugar, keeps you feeling full, helps

digestion and acts as a natural cleansing aid, clearing your system and taking toxins with it. ‘Whether you enjoy it broth-style with veg chunks or to blend it for a smooth consistency, the fibre is kept intact, which helps your gut muscles function. There is also no yo-yoing blood-sugar levels,’ explains nutritionist Angela Yussuff.

TASTY DETOX Do you find it near impossible to eat your five-a-day? Well, incorporating soup into your life is a simple way to load up on veggies. In one bowl of soup, you’ll get a quantity of

JULY 2017 57

NUTRITION

vegetable matter you could never eat in whole form. In fact, you’ll soon find you are surpassing the recommended daily guideline and achieving a quota that reaches double figures. And it’s not just an easy way to consume more veg, you can also boost the variety you eat, plus add more herbs and spices. There’s another big plus. ‘Certain vegetables benefit during the cooking process. For example, the antioxidant lycopene is released when you cook tomatoes,’ explains Stephen Argent, founder of the soup brand Soupologie. ‘By adding chilled soups into your souping diet, you get all

the benefits of raw ingredients, and all the nutrients too.’ While your body is already naturally adept at cleansing itself, sometimes it needs a helping hand to ensure it is working properly. Souping supports your body so that it can naturally detoxify itself, which helps keep inflammation at bay, fight off diseases and keep you looking young. ‘Liquid diets temporarily give the body a break from its everyday functions, meaning the cells get the opportunity to renew and restore,’ says Angela. ‘Blending soups helps break down the vegetables’ cells, releasing nutrients and making them easily available

to your body without a need for chewing.’

EASY ENERGISER One of the best things about souping is that it works with even the busiest schedules. If a short-term cleanse isn’t for you, even just supplementing your regular diet with the hot stuff offers convenience and great nourishment. You can whizz up a big batch of soup in less than 15 minutes, spoon it into portions and pop it in the freezer to use as and when

you need. You can also have fun experimenting with all sorts of different flavours and varieties. ‘Visit your local farmer’s market for a range of fresh, organic vegetables,’ says Angela. And if you are really pressed for time, just dash to the local supermarket where you’ll now find many healthy ready-made options.

NEW SOUPS Feel like something that is instantly warming and sweet? Tick! How about cooling on the taste buds with a savoury kick? Double tick. It seems that soup has experienced a complete makeover by including superfruits such as

WIN Breville Kitchen Wizz Food Processor worth R3 199! To enter, SMS ‘FLWizzJULY’ and your ID number to 43183.

Words: Louise Pyne; Photography: iStockphoto

Ts&Cs on page 73.

baobab and lucuma, green veggies and even cashew nuts. These ingredients are all jampacked with healthy and tasty amazingness, such as freeradical-fighting antioxidants and vitamins and minerals to help keep both your blood and cells healthy. ‘Beetroot and horseradish are a good combo, because beetroots contain betalains – chemicals that boost liver function and help increase the detoxification process – and horseradish contains many

antioxidants,’ explains Angela. ‘Parsnip soup is a great option too, as parsnips have plenty of prebiotic fibre, which promotes good digestive bacteria.’ Broths – the purest form of soup – make a great warming start to the day and help heal the gut. The authors of The Soup Cleanse suggest adding miso – a natural probiotic that is full of enzymes – and kombu – a sea vegetable that helps detox heavy metals from the body. The fashionable bone broth – made by simmering

meat or fish bones in water with veg and herbs for several hours – is said to be full of nutrients to heal the body and reduce inflammation. If you’re a very busy person who’s always on the go from work to the gym to an evening out, chilled soup is the ideal way to help you refuel, refresh and re-energise post-workout. You can even try out a few different fruit-based soups for a quick hit of sugar, and to make sure that you’ll never be stuck in a food rut again.

SOUP TO SUCCESS Soup-making tips from Soupologie’s Stephen Argent Experiment with different ingredients Be clever when concocting your recipes – think about the combination of nutrients you want to include and the flavour profile you enjoy. Go back to basics You shouldn’t need to add any extra ingredients such as cream, milk, butter or cornflour. Blending well will produce magnificent flavours as well as a great natural creaminess. Try chilled varieties Don’t be put off by the idea of chilled soups. You can pack them full of spices and herbs, use the entire vegetable without waste, and they’re a great pick-me-up during the afternoon slump.

JULY 2017 59

weight loss

Can i

bUy

Fat burners are meant to transForm your body into a kilojoule-torching furnace – but do they deliver? We separate the facts from the fiction whiCh ones woRK? Effective fat burners act like a hyperdrive for your metabolism. Pop a pill and your body’s ability to burn kilojoules kicks into warp speed. ‘They do three things: Increase fat oxidation during rest and exercise, boost your body’s ability to metabolise fat – convert it into energy – and produce heat in your body to hike up your energy expenditure, which is called thermogenesis,’ explains to sports nutritionist Aaron Deere. Caffeine delivers all of these, while antioxidants called catechins in green tea can boost fat-burning conditions by 4.7%. Research into the South American herb maté, used to make tea, has shown that it ticks most fat-burning boxes due to its high caffeine content.

whiCh Don’t? ‘Some supplements have shown beneficial effects on animals or cells in a test tube, but that doesn’t necessarily mean that they translate to humans,’ says Aaron. Manufacturers don’t always have to provide rigorous evidence for their claims, so be vigilant. Natural amino acid-derived carnitine, and forskolin, which is produced by the Indian coleus plant, are both

involved in fat oxidation, but evidence for their benefits in supplement form is pretty thin on the ground.

how MUCh is enoUgh? Before you stock up on green tea and put the kettle on, it is important to realise you’d need to chug down a paddling pool’s worth to get any noticeable benefits. Research into green tea indicates that you need at least 8.6g a day, which works out at a minimum of nine cups. Concentrated green-tea extract comes in powder, capsule or pill form, and is a much easier way to consume the fatburning catechins.

how MUCh is too MUCh? Beware the caffeine jitters. ‘To increase energy expenditure, you need a high daily dose of 8 mg per kilo of body weight,’ says Aaron. For an 80 kg man, that’s a little over eight Americanos in one day. ‘But for those who are sensitive to caffeine, it has been linked with anxiety, insomnia, upset stomachs as well as muscle tremors.’ Green tea is lower in caffeine, but that doesn’t mean you can have as much as you want – too much of it can actually stunt the absorption of iron from food, which reduces the body’s energy production.

your 5-step guide how Can yoU pRoMote MoRe DiveRsity anD Reap the health, weight and well-being benefits without supplements? let us guide you!

1Veg out

In The Gut Makeover, author Jeannette Hyde recommends having at least seven handfuls of produce a day (five veg, two fruit, 20–30 different varieties per week), while in her book Gutbliss, Dr Robynne Chutkan suggests implementing a 3:2:1 regimen for mealtimes – one portion of veg at breakfast, two at lunch and three at dinner. The reason? ‘The plant fibre that cannot be broken down and absorbed by your body will end up feeding your gut bacteria instead, explains Dr Chutkan. ‘That means less food for you (think easier weight loss) and more for your microbes.’

Words: Lucy Miller; Photography: iStockphoto; Illustration: Faheem Benjamin

2Select gut-friendly carbs

Wholegrain or unprocessed carbs are considered gut-friendly. It’s important to include carbs containing prebiotics in your diet. Foods highest in prebiotic carbs are onions, garlic, leeks, artichokes and asparagus, but you can also find them in bananas (the greener the better!) as well as chicory coffee replacement. Prebiotics are also present in ‘resistant starch’, which forms in large amounts when starchy carbs are chilled after they have been cooked.

3Include fermented foods

Different experts have different takes on which fermented foods to consume, but they all agree that by eating them, you can introduce important probiotic cultures into your system that help keep the microbiome alive and well. The most familiar fermented food is natural-probiotic (or ‘bio’) yoghurt, while at the more delightful end of the scale, a smelly Roquefort, good strong Cheddar

or a chunk of Parmesan will also give you a boost. For a more hard-core option, try whizzing kefir into a smoothie, a portion of freshly made sauerkraut or some kimchi.

4Don’t graze

Previous research has shown that a period of fasting or kilojoule restriction beneficially alters gut bacteria, perhaps by avoiding a constant stream of sugar into the bloodstream, which raises insulin levels. If an eight-hour daytime window seems impossible, Jeannette recommends giving yourself at least a 12-hour overnight break. Professor Tim Spector goes further, suggesting that skipping breakfast may actually be a healthy strategy for some people. Whatever approach you take, it’s very important to eat substantial meals that reduce the need to snack in between.

5Dial down the sugar

The health of your microbiome is yet another good reason to cut down on the sweet stuff. ‘Simple carbs found in soft drinks, baked goods and other processed grains cause undesirable shifts in microbial composition, and can lead to the proliferation of yeasts,’ says Dr Chutkan. Sweeteners such as saccharin and aspartame might not be your microbiome’s friend either – although the significance of the findings to human beings have been disputed. A study that was published in the Nature journal in 2014 identified changes in gut bacteria and associated glucose intolerance in mice who were given high levels of sweeteners. For your gut and general health, water is definitely the best thing to drink.

go to bed on time Chaotic sleeping habits disturb your body clock, spiking fat-storing hormones such as cortisol. A US study found that being consistent with bedtimes can curb this.

Drink up Dehydration slows your metabolic rate. According to a German study, staying topped up with eight cups of water a day boosts your rate by 30%.

watch comedy A study by Vanderbilt University found laughing increases your heart rate, so you can burn up to 170 kilojoules for every 10 minutes of cackling.

July 2017 61

HealtHy cHef

MaxiMise your veg intake one spoonful at a tiMe

winter’s gold

01

cauliflower & coconut soup with chilli oil

Method 1. set aside a few cauliflower florets for garnishing. 2. heat 2 tbsp olive oil in a large pot over medium heat. Fry the onion for 5 minutes, until translucent. Add the garlic and 1 chopped chilli, and fry for 1–2 minutes, until fragrant.

3. Add the chopped cauliflower and vegetable stock. Bring to a simmer, then reduce the heat to low, cover the pot and simmer for 20 minutes, until the cauliflower is tender. 4. heat a drop of oil in a pan and fry the reserved cauliflower florets for a few minutes, until they are slightly charred. 5. to make the chilli oil, place the remaining olive oil and chillies in a pan over medium heat. Fry until chillies are slightly browned. Pour the oil out of the pan and allow to cool down. 6. Purée the soup with a stick blender. Add the coconut cream and season with salt and pepper. 7. serve with charred cauliflower florets, toasted coconut flakes and a drizzle of chilli oil.

serves

IngredIents 1 cauliflower, chopped cup olive oil 1 onion, chopped 5 garlic cloves, crushed 3 red chillies, seeded and chopped 3 cups vegetable stock 400 ml tin coconut cream salt and black pepper toasted coconut flakes, to garnish

4

energy (kJ) Protein (g) total fat (g) Carbs (g) of which are sugar (g) Fibre (g) sodium (mg)

Prep: 10 min Cook: 20 min

Per 100g

Per serving

437 0.6 10 2.4 1.7 1 109

2 055 3 46.8 11.4 8 4.7 510

IngredIents 1 tbsp olive oil ½ large onion, chopped 2 garlic cloves, crushed 2 carrots, chopped 1 apple, chopped, plus to garnish 1½ tbsp crushed ginger 600g butternut (±1 small), peeled and chopped ½ tsp dried thyme ½ tsp turmeric ¼ tsp cinnamon salt and black pepper 1ℓ vegetable stock ½ cup coconut milk ½ lemon, juiced 2 tbsp honey Pumpkin seeds, to garnish

Method 1. heat the oil in a pot and fry the onion and garlic for 2 minutes. Add the carrots, apple and ginger. Fry for 5 minutes. 2. Add the butternut, dried thyme, turmeric, cinnamon, 1 tsp salt and pepper. Cook for 5 minutes. 3. Add the stock and coconut milk and simmer for 20 minutes, until the vegetables are tender. remove from heat and add the lemon juice and honey. 4. Purée the soup with a stick blender. 5. serve garnished with strips of apple and toasted pumpkin seeds.

serves

02 vitamin c booster soup

4

energy (kJ) Protein (g) total fat (g) Carbs (g) of which are sugar (g) Fibre (g) sodium (mg)

Prep: 20 min Cook: 40 min

Per 100g

Per serving

197 0.7 1.4 6.4 1.1 1 132

1 097 4.2 9.4 35.6 6.2 5.5 735

july 2017 63

HealtHy cHef

03 green detox soup Method 1. heat the coconut oil in a pot over medium heat. Fry the onions for 5 minutes, until translucent. 2. Add the broccoli, kale and baby marrows, and fry for 5 minutes. 3. Add the stock and bring to the boil. reduce the heat and simmer, covered, for 20 minutes, until the broccoli is tender. 4. turn off the heat, add the garlic and allow to cool for 15 minutes. 5. Add the coriander, parsley, lemon juice and salt. Purée the soup with a stick blender. 6. serve with baby marrow ribbons and kale.

Per 100g energy (kJ) Protein (g) total fat (g) Carbs (g) of which are sugar (g) Fibre (g) sodium (mg)

172 1.3 2.1 3.2 2.4 1.1 137

serves

IngredIents 3 tbsp coconut oil 2 large onions, chopped 1 broccoli, chopped 10 kale leaves, chopped, plus to garnish 3 baby marrows, chopped, plus ribbons to garnish 1ℓ vegetable stock 1 garlic bulb, crushed ½ cup coriander ½ cup parsley 1 lemon, juiced ¼ tsp salt

4

Prep: 15 min Cook: 35 min

Per serving 878 6.6 10.6 16.4 12 5.7 699

wIN sweet-potato soup with crispy beans

IngredIents 500g purple-skin sweet potatoes 2 tbsp olive oil salt and black pepper 1 tsp dried thyme 1 large red onion, chopped 2 garlic cloves, crushed 3 cups vegetable stock ½ cup kidney beans ¼ tsp cumin ¼ tsp paprika Fresh thyme, to garnish Method 1. Preheat oven to 180°C. 2. Wash the sweet potatoes, then use a vegetable peeler to peel long strips of skin. Place the skins on a baking tray, drizzle with olive oil and sprinkle with salt and pepper. Bake them for 20–30 minutes, until crispy.

3. Chop sweet potatoes into chunks and coat with olive oil, salt, pepper and thyme. Place on a baking tray and roast for 30 minutes, until soft, turning them halfway through. 4. heat a little oil in a pan and fry the onion until translucent. Add the garlic, then remove from the heat. 5. In a large pot, heat the vegetable stock until simmering, then add the sweet potatoes, onions, garlic, salt and pepper. Cook for 20 minutes, until the sweet potatoes are tender. Purée the soup with a stick blender. 6. heat 1 tbsp olive oil in a pan over high heat. Add the kidney beans and sprinkle with cumin and paprika. Fry until crispy. 7. serve the soup with crispy beans and sweet-potato skins, garnished with fresh thyme.

Ts&Cs on page 73.

Per 100g

Per serving

236 0.7 1.1 9.3 4.6 1.9 139

908.6 2.7 4.2 35.8 17.7 7.3 535.2

energy (kJ) Protein (g) total fat (g) Carbs (g) of which are sugar (g) Fibre (g) sodium (mg)

serves

Recipes & Styling: Amerae Vercueil & Chiara Turilli Photography: Andreas Eiselen/HMimages.co.za Recipes analysed by Jenny Meyer at MME Dietitians (mmedietitians.co.za)

04

1 of 2 Nespresso Citiz with milk frother worth R3 500 each! To enter, SMS ‘FLNespressoJULY’ and your ID number to 43183.

4

Prep: 15 min Cook: 45 min

july 2017 65

live well

Words: Roxanne Greeff; Photography: Gallo/GettyImages, Courtesy Image

Linkup

W E L L N E S S • L I FE L E S S O N S • M OT I VAT I O N

Start your own WhatsApp group! Then you can make plans to meet up with your fit pals.

Health matters page 68 Life coach page 70 Win with FL page 72

With a growing interest in outdoor boot camps, pop-up yoga classes in secret locations and websites such as Meetup, it seems that health, wellness and fitness are all moving into a more community-driven space that’s being fuelled by the internet. Instagram, Facebook and online forums are all great platforms for #fitspo and group empowerment, and engaging in the online realm is also a fantastic way to meet like-minded individuals to help you stay motivated and reach your personal fitness goals. You’ll also be exposed to info and trends without having to be physically present, and while there are still major upsides to face-to-face interactions, you can use these avenues to build communities in the real world too.

You can create a circle for just about anything – from a hiking group to a book club, or a forum for sharing tips and recipes for healthy meals. Make it your own by injecting a bit of personality into it.

HEALTH MATTERS

DEFLA TION

TAC TICS

NATUROPATH AND COLLEGE OF NATUROPATHIC MEDICINE LECTURER GABI HEYES GIVES HER TOP TIPS FOR BEATING THE BLOAT 68 JULY 2017

Send us your questions Email your health queries to [email protected] and we’ll get right on it!

B

Bloating is common. It basically comes down to what and how much we eat, and our sedentary lifestyles (sitting syndrome is real). Other possible factors include dehydration – as without enough water, your body can’t produce enough of the digestive enzymes needed to break down food. An imbalance in these enzymes can lead to food fermenting in your gut, resulting in gas. Stress also lowers digestive capacity, so it is best to avoid eating on the go or at your desk. Find a relaxed environment so you can eat with a calm mind and focus on your food.

Avoid eating within three hours of going to bed. Don’t overuse spices. Separate your meals into smaller, more frequent sittings. Avoid fizzy drinks: Remember those bubbles have to go somewhere! A glass of water half an hour before a meal provides the fluid needed to make digestive enzymes.

3

FOODIE TIPS

Photography: Gallo/GettyImages

Boost your digestive system the natural way Ginger is an age-old remedy that calms the digestive system and reduces gas.

TWEET US

Follow @FitLifeMag on Twitter for awesome fit bits, news and tips!

Eat fresh mint to relieve painful stomach spasms and cramps. Drink a glass of water half an hour before you eat to help beat the bloat.

Wind, gas or flatulence can get stuck in the bowels, and the pain of ‘trapped wind’ can be very uncomfortable. To offer an escape route, the bowels should ideally be opened after every main meal. Increase your bowel movements with insoluble fibre, such as flax seeds or psyllium husks. Soak a tablespoon of seeds in a glass of water overnight to absorb all the fluid, and then drink it when you wake up in the morning. You should discuss any health concerns with your GP, but here a few general guidelines that can help you combat bloating:

Try to drink eight to 10 glasses of water throughout the day. Chew your food thoroughly before you swallow it. Separate proteins from carbs – no potatoes with your roast beef! Minimise your sugar intake. Avoid all processed food and food with additives, sweeteners or preservatives.

As a general rule, if you wake up with a flat tummy that bloats as the day progresses, your bloating may be caused by the food you’re eating. Consider a food-sensitivity test and visit a naturopath who can suggest an appropriate diet as well as supplementation for you, such as a probiotic to restore friendly colon bacteria, or digestive enzymes to aid the breakdown of proteins, fats and carbohydrates. Non-herbal tea, coffee and alcohol all contribute to dehydration, so it’s also a good idea to take a look at your tongue. If it looks wavy at the sides, like teeth marks, then you’re already in a dehydrated state.

LIFE COACH

FITNESS

FALSE S LARMS ALARMS A

DO YOU WANT TO BUILD A STRONGER, LEANER BODY? DITCH THE EXCUSES AND START MAKING PROGRESS

I

It’s all too easy to find an excuse to get out of going to the gym. But while missing the odd session won’t totally derail your efforts to build a fitter and healthier body, making a habit of it certainly will. Even though we’re far more cash-strapped, time-limited and energy-drained than ever before, it doesn’t mean working out should ever be below catching Pokémon on your to-do list. Follow these five tips to turn your procrastination into motivation.

1

‘I DON’T HAVE TIME’

It’s an appealing rationalisation to make: You haven’t got a spare hour to spend at the gym, so you might as well write off exercise entirely. Trouble is, it isn’t true. Research from McMaster University in Canada indicates that exercising twice a week for 20 minutes each time can lead to ‘significant improvements in fitness’. The secret is bursts of high-intensity effort followed by minute-long rests. ‘For a short workout that’s a brilliant conditioning tool yet still helps with muscle gain, nothing beats a barbell complex,’ says strength coach Chet Morjaria. ‘A barbell complex is simply a series of exercises done one after the other without putting the bar down.’ Do five rounds of 10 reps of the following barbell moves without putting the weight down between moves: Deadlift, bent-over row, push press and back squat.

2

‘I ALWAYS FEEL TIRED’

Words: Kathy Malherbe; Illustration: Peter Crowther

When making it through the daily commute/work/TV grind is leaving you exhausted, anything else seems like a Herculean task. The solution is almost too obvious. ‘Sleep is crucial, yet often neglected,’ says Chet. ‘And the quality of your sleep is as important, if not more so, than how many hours.’ To improve it, avoid blue lights in the evening (this includes TVs, computers and phones) because they suppress melatonin, the hormone that causes sleepiness. Also invest in blackout curtains. Deeper sleep at night will boost your energy during the day. When the dawn arrives, embrace it – sunlight is the best source of vitamin D. ‘Take every chance to get out in the sun,’ says Chet. ‘A lack of vitamin D can negatively affect sleep, recovery and appetite, which can lead to fatigue.’

3

‘MY FAMILY LIFE IS BUSY’

‘It’s tempting to look at single/ childless friends and conclude that they must have unlimited time to train. While that may be partly true, it’s no excuse if you haven’t,’ says Neil Sinclair, a former soldier and author of Commando Dad. ‘Sacrifice everything that might not be a productive use of your time,’ Neil says. ‘If you can’t train because you need to schedule it alongside playing on your PS4, you need to re-evaluate your goals. Get support at home. I explained to my wife why I wanted to train, then worked to ensure that she had as much free time as I had training time.’ Finally, you could double up. ‘Making your exercise a family activity will let you train and set a good example to your children,’ says Neil. ‘Take them to a park and do some laps. And if you can, take them to watch you compete. Pictures of me doing the Tough Guy race have gained legendary status in our house.’

4 5

‘I HAVE AN INJURY’

Who doesn’t? But if you don’t want to let it prevent you from getting fit, stop complaining about it and fix the problem. ‘If an old injury is bothering you, chances are you gave up and didn’t bother doing the necessary rehabilitation,’ says Tom. ‘So the first step is to find someone who can guide you through a rehab programme to address the problem. There’s always something you can do, but it’s usually simple and mundane so it puts people off – it rarely involves throwing huge weights around or running for kilometres, and you have to do the hard work to see any progress. Balance training is challenging and will test your stability while strengthening supporting muscles that are often the cause of injury or pain.’ Never been injured? Make sure you prehab properly and it should stay that way.

‘I DON’T HAVE ANY KIT’

Whether you can’t afford gym membership or you are often travelling for business and stuck in cramped hotel rooms, it’s very tempting to write off training due to your lack of access to a squat rack. ‘Humans can squat, lunge, push and pull, and move in just three planes of movement,’ says W10 Performance coach Tom Eastham. ‘These are basic movements and you can do them without the use of any specialised equipment. You can put together a workout that combines these and do it anywhere, while embracing your new-found freedom to move your body as nature intended.’ For a training session that will push you to your limits whatever your environment, try the classic CrossFit workout known as Cindy. This involves doing five pull-ups, 10 push-ups and 15 squats as many times as possible in 20 minutes. If you haven’t got a pull-up bar, throw a towel over the top of a sturdy door (to protect your hands, not the door).

JULY 2017 71

WIN WIth FL

wIN

Entry on page 65

To enter, SMS

‘FLNespressoJULY’ and your ID number to 43183.

Congrats to our subscribers living their fittest lives! Here’s what they won:

Ts&Cs below.

2 × NESPRESSO cItIZ with MilK fRotheR to the value of

NUTRIBULLET 900 SERIES JUICE BLENDER/EXTRACTOR

R3 500

AdAms N, New Rest TOTALSPORTS GIFT CARDS WORTH R2 500 mokoRoANe d, BotshABelo

Each

APRIL 2017

WINNERS

sms to win

NoBANdA sB, NtlAzA NquNdwANA X, CApe towN temBe s, IvoRy pARk 1 OF 2 PAIRS OF RUNNING SHOES motINgoA J, westoNARIA NkhI J, tshepIso FITBIT CHARGE 2 LARGE FITNESS TRACKER Chetty g, RIdgewAy GOPRO HERO5 Bokolo m, mAkhAzA

sms to win To enter, SMS

‘FLTrackerJULY’

and your ID number to 43183. Ts&Cs below.

FItNESS tRackERS to the total value of

R28 600

Entry on page 49

TFG (The Foschini Group) is made up of the following stores:

Magazine subscription terms and conditions for non-account customers: 1 You have subscribed to Fit Life magazine (‘the magazine’), a publication of Foschini Retail Group (Pty) Ltd (‘TFG’). 2 For enquiries regarding your subscription, contact customer services on 0860 576 576. 3 TFG reserves the right to cease publication of the magazine at any time in our sole and absolute discretion. If your subscription is still running at that point, you will receive a refund for magazines still due to you. 4 TFG reserves the right to change or cease the benefits and competitions offered in the magazine at any time, and to change the level of service offered to subscribers of the magazine. 5 Magazine benefits are only available to customers who subscribe to the magazine for a minimum period of six or 12 months and do not apply to customers who purchase single copies of the magazine. 6 Customers who subscribe for six or 12 month periods will be automatically entered into all automatic entry competitions, however, customers who purchase single copies of the magazine will not be entered into these competitions; 7 All customers must enter SMS entry competitions by sending an SMS to be eligible to be in the draw for any prizes. 8 If you have elected to pay for your subscription via a monthly debit order deduction, and if your debit order fails for any reason whatsoever in any month, you will not be sent a magazine for that month and you may be charged a financial handling fee. 9 You must provide us with the correct address where your magazine must be sent to every month, failing which you will not receive your magazine, and we will not be liable to re-send your magazine to any alternative address. Should you change your address, you must advise customer services of this. 10 TFG may change the shape and the size of the magazine at any time. 11 The price of the magazine will be adjusted at any time during in a calendar year, however, customers who subscribe for six or 12 month periods will not be subject to price increases during the term of their subscription. 12 These terms and conditions can change from time to time and you will be bound to any updated terms and conditions from the date of publication in the magazine and on www.tfgclub.co.za/cashsubscribers. 13 We hereby notify you that if you are a magazine subscriber it may be necessary for certain third-party benefit providers to process your personal information to enable them to provide their services to you. By making use of the benefit(s) you agree to this.

es iz Pr ng n vi ha es gi e t riz re r p ! e’ o in th

m W ay 00 on m aw 2 0 is h R4 t

sms to win To enter, SMS

‘FLWizzJULY’ and your ID number to 43183. Ts&Cs below.

Entry on page 59

WIN 1 of 2 paiRs of

Running shoes to the value of

FL will provide you with a R2 000 tfg gift card to purchase running shoes of your choice, available at any of the tfg stores.

Each

R2 000

sms to win To enter, SMS

‘FLRunJULY’

and your ID number to 43183. Ts&Cs below.

Entry on page 8

BREVILLE kItchEN WIZZ FOOD PROcESSOR to the value of

R3 199 Terms and conditions for Fit Life magazine 1 You have subscribed to Fit Life magazine (‘the magazine’), a publication of Foschini Retail Group (Pty) Ltd (‘TFG’). 2 Your TFG account will be billed monthly for the magazine. 3 Should you not wish to be billed for the magazine when your account has a zero balance, please advise us of this. 4 You may be charged interest on your subscription amount monthly if the payment plan that you have selected attracts interest. 5 You may cancel your magazine subscription at any time by contacting our customer services centre on 0860 576 576. 6 TFG reserves the right to cease publication of the magazine at any time in our sole and absolute discretion. In such an event, we will cease to bill you for the magazine. 7 TFG reserves the right to change or cease the benefits offered in the magazine at any time, and to change the level of service offered to subscribers of the magazine. 8 TFG may change the shape and the size of the magazine at any time. 9 The price of the magazine will be adjusted at any time during a calendar year, and you will be billed the increased amount on your TFG account from the date of the increase. We will give you notice of any increase before we increase your subscription. 10 Terms and conditions may change from time to time, and you will be bound to any new terms and conditions from the date of publication in the magazine. 11 We hereby notify you that it may be necessary for certain third-party benefit providers to process your personal information to enable them to provide their services to you. By making use of the benefits offered in this magazine, you agree to this. Terms and Conditions (Non-subscribers) 1 All competitions (via automatic entry, SMS or post) for this magazine are reserved for TFG (The Foschini Group) Fit Life subscribers who subscribe to Fit Life on a monthly basis. 2 All benefits as detailed in Fit Life are available to Fit Life subscribers who subscribe to the magazine on a monthly basis. 3 The other terms and conditions in this magazine are applicable only to Fit Life subscribers who subscribe to Fit Life on a monthly basis. Basic rules for all competitions in Fit Life magazine 1 All Fit Life subscribers will be automatically entered into selected competitions in the magazine. 2 Standard SMS rates apply for all SMS competitions. 3 Automatic entry winners and SMS winners will be required to provide a valid The Foschini Group (TFG) account card number. 4 The winner will be randomly selected by means of an automated system for all automatic and SMS competitions. 5 All the winners need to be active subscribers of Fit Life in order to qualify, which means your account needs to be up to date. 6 These competitions commence on 13 June 2017 and end on 31 July 2017. 7 Winners will be notified via email/telephone within one month of the closing date. 8 The prize will be sent to the winner via RAM courier service to the winner’s home address or to the nearest TFG store if the winner does not have a physical address. 9 The winner’s name will be published in the October 2017 issue of Fit Life. 10 All participants must reside in South Africa. 11 By entering these competitions, you agree and understand that you may win a prize and that there is no guarantee that you will win a prize. 12 Unclaimed prizes are valid for six months only. 13 Should the law or any authority terminate any of these promotional competitions, no notice of termination shall be required. In such an event, all participants waive any rights and acknowledge that they shall have no claim of any nature whatsoever against TFG, its directors, agents or employees as a result of the termination. Further, TFG reserves the right to vary, postpone, suspend or cancel the competition and any prizes that have not yet been drawn, or any aspect thereof, without notice at any time and for any reason whatsoever that TFG deems is reasonable at the time. 14 Subscribers can only enter each competition once, and multiple entries will be discarded. 15 For any queries regarding competition prizes, email [email protected]. 16 Valid Fit Life subscribers will be allowed to win a maximum of two prizes per issue. 17 Terms and conditions apply. 18 To view or receive the full terms and conditions, visit tfgclub.co.za, send an email to [email protected] or call us on 0860 282 896. Subscribers may only enter each competition once, and multiple entries will be discarded.

mAy juLy 2017 2017 7373

Motivation

No limits

Through hard work and perseverance, Jessie graff became an unbeaTable sTunT woman

Have you always been into sport and fitness? I’ve always really loved being active and physical, but I didn’t think of it as sport and fitness. I was playing – and I am still playing today! My mother and I would cycle or rollerblade to pre-school, climb trees, go swimming, and perform dance recitals and circus acts in the garage. I started getting serious about circus training when I was six, and gymnastics at 10. I always had fun though!

74 July 2017

wHat inspired you to becoMe a stunt woMan? I would watch Buffy the Vampire Slayer and Xena: Warrior Princess, and I wanted to be like the protagonists. After majoring in theatre in college, I discovered that actors don’t usually get to do their own stunts, so I started researching it. I read every article I could find and started studying the Stunt Players Directory in order to find out where stunt people trained and how I could get involved. Then I copied everything they did, learnt everything I could and earned my place in the community.

How do you keep fit for a job like yours? Basic strength training and conditioning keeps me strong. I organise my workouts in three-day cycles: Push, pull and leg day.

How does it feel to be tHe first woMan to coMplete tHe first stage of tHe american ninja Warrior? All I can do is my best, and I’m extremely proud of how much my best has improved every year. I’m very grateful I got into Ninja Warrior at the right time, and also that

I got to spearhead this movement of strong women, and show that we can keep up with the guys.

wHat Motivates you? Proving to myself that I’m capable of things that initially seem impossible. I’ve learnt to love the feeling of failure if it’s making me stronger, like when climbing a route that is above my strength or skill level and I go until my fingers lock up and cease to function. I fall, shake it off, hop back on the wall and fight through trembling muscles, because I know that pushing at that level is what makes me stronger. It takes hard work and discipline, but with the right attitude, you can enjoy the adventure of conquering the hardest parts.

Fast talk Favourite workout tune? ‘the Magic Clap’ by the Coup three island essentials? Machete, parachute and flint. i’m pretty sure that with these three items, i could survive and even make a life for myself on a desert island.

Compiled by: Erica Bush; Photography: Gallo/GettyImages

Y

You might know her from her impressive performances on American Ninja Warrior, but Jessie has long been making a name for herself behind the scenes. With stunt roles in Transformers, Live Free or Die Hard and The Dark Knight, uber-fit Jessie has a wealth of tricks up her sleeve. We talk to the woman who’s taking girl power to the next level.