Fitness His Edition Issue 34

HIS EDITION

ANTHONY BUILD
SIKANADZE MAXIMUM

WINS THE NPL MUSCLE
ULTIMATE
COVER
MODEL
SEARCH

FLHBI&IFOVOFAGOREEESCTYSTOKGPTURESRREYAFELTOFEFERROMRRATENTCUERNS POEDWTIHTEE RIOUNP
BUILD BIGGER,
www.fitnesshis.co.za
ISSUE 34 R45.00 BETTER ARMS
WITH SERGI CONSTANCE
MARCH - APRIL 2018
PRINTED IN SOUTH AFRICA
OTHER COUNTRIES R39,47 EXCL TAX





NEW
Ryan Terry

USN BRAND AMBASSADOR

1ST ARNOLD CLASSIC CHAMP 2017.
4TH MR. OLYMPIA MEN’S PHYSIQUE 2016.

1ST MR. GREAT BRITAIN WINNER 2010.
IFBB PRO. MR. INTERNATIONAL.

EXPLUONSLIIVMEITPEODWERRYAANUSTNERBRLUYEDLU1A0RB0ITN%MGPQRHUOISADLPUIRTCEYT.PD0FE%OVRECOLTOMHPPEERADORAMNNIOSDLETDECSLTAESDSWICI2T0H17.

USN.CO.ZA USN SA @USNSA @USNSA

INDIVIDUAL RESULTS MAY VARY. FOR OPTIMAL RESULTS, COMBINE WITH A BALANCED, ENERGY-CONTROLLED LEAN
MUSCLE GAIN EATING PLAN AND TRAINING PROGRAMME.

HARDCORE

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SHOP ONLINE

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CONTENTS

>> O n the cover Anthony Sikanadze POWER UP
Anthony Sikanadze
ant_sik 12 Events calendar

>> I m age by Richard Cook What is happening?
www.richardcook.co.za
RichardCookZA 14 Ask Fitness His Edition

26 MALE All your health and fitness questions answered
FIXATION
Nicolene 21 Grooming
Booysen
Key steps to better skin care
76 DOMINATE YOUR
DIGESTION 30 Cover profile
The impact of your
diet on body Anthony Sikanadze is the NPL Fitness His Cover Model
composition Search winner!

42 ARMS WITH 34 Fitness lifestyle hacks
SERGI CONSTANCE
Create guns of Tricks to boost that all-important training session
legendary proportions
36 Saddle up

Cycling does not affect men’s sexual health

38 Use your head to get ahead

How your mind can improve your performance

40 Safety first approach to EMS

Latest safety guidelines for Electro Muscle Stimulation

TRAINING

50 Fitness news

Research, news and the latest products to boost your
health and fitness

52 Training guide

Get killer abs by doing a dragon flag

54 Form first

Pistol squat: Develop strength and improve mobility

56 Fix your form

Get the basics right on the deadlift, squat & bench press

59 Thinking inside the box

To games or not to games?

60 Take your medicine

High-intensity medicine ball circuits for
superior conditioning

SUPPLEMENTS & NUTRITION

68 Supplement news

Power your performance

69 Protein power up!

Protein brownie bites

70 Powerful probiotics

Bacteria to keep your gut healthy

72 Nutrition news

Eat clean, live healthy

4 MARCH - APRIL 2018



EDITOR’S LETTER DON’T MISS OUT!

WHAT READERS HAVE BEEN UP TO ON INSTAGRAM

double down on my @calaesthetics777 @dazfit_wffpro
training and make the
time to get to gym and @dylanneser @jason_dunning_fitness
run consistently, even if
BYOELUIRESVEELIFN everything else in life felt @robbi_crafford_bodybuilding @zola_vplay copy
overwhelming.
It has been an interesting start to 2018. FIX YOUR FORM
I soon realised that
Despite only being halfway through self-belief is the ultimate 56TPUARNGTEO
enabler when it comes
the second month of the year (at the to overcoming the many ON THE COVER...
obstacles that may lie
time of writing this) I had already faced ahead of you on your TRAINING,
path to success. Simply believing that you NUTRITION
innumerable challenges and crises. have the capacity and capabilities to tackle & SUPPLE-
From personal challenges at home, a any task, or solve any problem is more than MENT
half the battle won. Whether it’s digging ADVICE
tough work environment and a mounting yourself out of a financial hole, finding a THAT
workload, to an on-going struggle to workable solution to the latest crisis, or WORKS
regain running form after a wayward and simply sitting down to get through that
unstructured end to 2017, I found myself 4,000 word feature with your deadline fast IN THE GYM WITH
struggling to comprehend how I could approaching, knowing that you have what LEGENDARY SERGI
manage it all. I’ll admit there were times it takes to get through it all and deliver, CONSTANCE PG 42
when I felt like it was all too much and no matter what, will see you through to FOLLOW US ON
the thought of crawling back into bed and the end. The mind is often funny like that. TWITTER @FITNESSHISEDITION
pulling the duvet over my head until all my We’ve often faced similar situations and OR INSTAGRAM @FITNESSHISEDITION
troubles magically disappeared crossed my overcome other challenges, yet every time OR FIND UPDATES ON FACEBOOK
mind on more than one occasion. a stressful situation arises the mind’s first WWW.FACEBOOK.COM/FITNESSHE
instinct is to freeze and freak out. Believe
Eventually, though, I pulled myself me, writer’s block seems to be a daily
together and got my head straight. All it occurrence these days. But it’s at that point
took a simple shift in mindset to change of mental resistance when you’re faced
the year’s trajectory. No, the issues and with the choice – the choice to curl up and
challenges I faced didn’t miraculously resist all that afflicts you, or the choice to
disappear. Rather, I chose to back myself. believe in yourself; in your capabilities, your
I chose to believe in my abilities to cope competency and your ability to endure, cope
– to get through the workload to meet and succeed.
the seemingly endless deadlines; to find We all experience periods of self-doubt,
solutions to the problems at home instead procrastination, negative thinking and
of just stressing out over everything; to anxiety about our ability to perform or
overcome the obstacles and challenges
START YOUR JOURNEY HERE: that stand in our way. But you’ll never know
the true extent of your capabilities unless
you take that first step and tackle the
task at hand. So let go of your self-doubt
and replace it with unwavering self-
belief in your abilities. Based on personal
experience, when you do you’ll constantly
be surprised at the outcome.
I hope your 2018 is going from strength
to strength...

PEDRO VAN GAALEN

Editor

@PedrovanG @pedrovang

38 USE YOUR HEAD TO GET AHEAD
How your mind can improve your
physical performance

6 MARCH - APRIL 2018



PUBLISHER’S LETTER

readership to find the hidden talent out PUBLISHER
there and prove, once and for all, that even ANDREW CARRUTHERS
you, the reader, is capable of gracing the [email protected]
cover of a respected magazine This fact
alone should inspire thousands of South EDITOR
Africans who are striving to reach their PEDRO VAN GAALEN
goals in the hopes of one day achieving [email protected]
such an accolade.
DEPUTY EDITOR
We searched long and hard to find a WERNER BEUKES
winner fir this competition, but we didn’t
just go for the best physique on offer. CO-PUBLISHER SENIOR
Representing a brand and becoming an Tanja Schmitz DESIGNERS
inspiration to thousands commands so Christian Nel,
much more than the mere ability to build ADMINISTRATION Teya Esterhuizen
a great body. We wanted someone who Leoni Needham
was humble, down to earth, engaging and CONTRIBUTORS
eager to learn, in addition to having that PHOTOGRAPHERS & ADVISORY
aspirational aesthetic. Anthony Sikanadze Jason Ellis, Cindy Ellis, Gareth Powell,
checked all those boxes, and more! What Sean Johnson,
a great guy he is to work with. You can Hennie Lombard, Julian Reichman-
expect a ton more from this young gun Slade, Michael Neveux, Israelsohn,
inside our magazine in future issues. We Garrath Rosslee
also look forward to seeing even more James Patrick,
of you, the reader, as we invite you to Soulby Jackson
join in and show us what you’re made of.
Hopefully you’ll also be able to use the TECHNICAL
platform we offer as a launchpad to build Cory Schmitz
a career for yourself in the industry.
IT COULD BE YOU! ADVERTISING SALES
And with the year well and truly in full ANDREW CARRUTHERS
When you pick up a bodybuilding or swing we’re also excited to announce [email protected]
fitness magazine for the first time, that we’ve got a ton of ideas that we’ll
it’s often because you’re awe-struck be sharing with you in coming issues. I 011 791 3646
by the physique and the personality guarantee that they’ll take you and your
of the athlete gracing the cover. I fitness goals to the next level. PUBLISHED BY THE MAVERICK
recall, when I first started training, PUBLISHING CORPORATION
how I would look at the covers of I’m also pleased to announced that Publishers of Muscle Evolution,
these magazines and be filled with I will personally be organising and
respect and admiration for all the hard managing Paul Dillett’s WBFF South Africa fitness magazine and FATLOSS magazine.
work that went in to building such show this year, which will take place at www.maverickpublishing.co.za
great physiques. I’d also wonder if Carnival City on 16 June. We’re going to Postnet suite 99, Private Bag X8
that would ever be something I could put on a show like no other – you won’t North Riding, 2162
achieve. Perhaps you feel the same find a more glamorous event on the 2018 Head Office: +27 11 791 3646
way today? calendar. So make sure you book your seat
as we bring you the best of the best that Fax: 086 660 4761 E-mail: [email protected]
But it’s for these reasons that I have SA has to offer. www.fitnesshe.co.za
the greatest of pleasure in presenting
competitions such as our NPL Ultimate On that note, keep your food clean, your Unit 7, Ground Floor, Boskruin View
Cover Model Search. A platform like weights heavy and your intensity cranked 181 Girdwood road, RandparkRidge, 2169
this allows us to really dig deep into our all the way up to ‘crazy’. If you do, who
knows? Perhaps we’ll see you in the DISTRIBUTION ENQUIRIES
next edition. RNA DISTRIBUTION, Tel +27 11 473 8700

FOR SUBSCRIPTION ENQUIRIES
Ramsay Media Tel 0860 100 456;

Fax 086 670 4101 International +27 21530 3385;
Email: [email protected]

ANDREW CARRUTHERS

Publisher

_MAV3RIK_ mav3rik

42 ARMS WITH SERGI No liability is assumed by The Maverick Publishing
The blueprint to creating biceps and Corporation, Muscle Evolution (and M.E’s Fitness) nor
triceps of legendary proportions any of the authors of the information provided in this
FROM THE PUBLISHERS OF publication. The Maverick Publishing Corporation cannot
Combined circulation of 82,000 magazines be held liable for any advice provided in this publication.
The information published in this magazine should not be
8 MARCH - APRIL 2018 considered as medical advice, please consult a registered
doctor. The Maverick Publishing Corporation shall not
be liable for any unsolicited material, nor photographs
or manuscripts submitted to our publication office.
The Maverick Publishing Corporation reserve the right
to reject any advertising without notification, and will
not publish any editorial material nor advertising that
we feel does not comply with our readership audience.

All Stock photography via www.dreamstime.com &

www.shutterstock.com

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A proud brand of evoxnutrition www.evox.co.za Caffeine is a stimulant Peppermint Leaf Extract
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POWER UP ■ GENERAL NEWS

ARNOLD CLASSIC GET READY TO RUMBLE! undefeated former SA Professional Bantam
AFRICA RETURNS & Featherweight Kickboxing Champ Josh
In March, Virgin Active is launching Cassius Cloete. Rumble enables members
IFBB Elite Pro Cards will be up for grabs at to train like boxers without taking any
Rumble, a boxing-inspired group training contact. It consists of a 60-minute workout
the third edition of the highly anticipated over nine rounds of skipping, jabbing and
session that offers a full-body workout punching that will blast away up to 700
Arnold Classic Africa (ACA). The show forms calories. Rumble will be available at 70
and a chance to release some tension. Virgin Active health clubs country wide.
part of the biggest multi-sport event on the Rumble is a brand new form of fun, high
energy boxing that works to improve overall
African continent, which is being hosted at the fitness and stamina through a total-body,
calorie burning workout. Rumble was
Sandton Convention Centre in Johannesburg developed by national kickboxing coach and
from 18 to 20 May 2018. It will also be the
first edition of an IFBB Elite Pro event on local Find your closest Rumble class by visiting www.virginactive.co.za.
soil following the split within the ranks of
the IFBB. The Arnold Classic in Africa, South POWER UP!
America and Europe will work with the newly ALL THE LATEST NEWS IN THE WORLD OF FITNESS
established IFBB Elite Pro League, while the
Arnold Classic in the USA and Australia still fall APP
under the management of the IFBB Pro League
and the National Physique Committee (NPC). Subscriptions from AAPTIV
The registration, weigh-in and measurements $14.99/month or
of participating athletes will take place at the $99.99/full year Aaptiv gives users unlimited access to audio-based
Sandton Convention Centre on Thursday, 17 May
2018 from 10:00 to 18:00. Available for iOS or and music-driven fitness classes led by certified personal
Android devices trainers. Experience more than 2,500 workouts in a variety
Amateur men’s physique divisions that will of categories including running, elliptical, high-intensity
interval training (HIIT), race training, rowing, strength
be on offer at the 2018 ACA will include: training, stretching, yoga and more. With 30 new classes
added each week, there’s a workout for every interest and
GROUP A (FRIDAY, 18 MAY 2018, 09:00) fitness level. Workouts from 7 minutes in length to complete
■ Men’s Fitness training programmes are available. Users can also
■ Muscular Men’s Physique download classes to listen offline.

GROUP B (SATURDAY, 19 MAY 2018, 09:00)
■ Junior (16-23 years) Men’s Physique
■ Masters Men’s Physique 40-49 years
■ Masters Men’s Physique 50 years & over
■ Men’s Physique Up to 1.70m
■ Men’s Physique Up to 1.74m
■ Men’s Physique Up to 1.78m
■ Men’s Physique Over 1,78m

Visit www.arnoldclassicafrica.com
for more information.

GET YOUR BOOST AT THE IV BAR enjoying its benefits directly and immediately. This contrasts with the
20-30% absorption rate of oral vitamins, and the 60% absorption rate
Intravenous (IV) therapy has moved out of the hospital and into the of vitamin B injections, both of which take time to take effect. The IV
Bar’s menu of drips help with hydration, enhancing energy, increasing
mainstream with the launch of The IV Bar, a medically supervised immunity, and help sports people boost their endurance and recover
intravenous therapy studio in Melrose North, Johannesburg. The faster. Drips take as little as 15-30 minutes to infuse, with dosage
IV Bar offers a range of drips to boost immunity and support recovery frequency varying according to individual needs. In a collaboration with
from training, illness, or even the after-effects of a night out on the the Blubird Medical Centre, The IV Bar consults regularly with Dr Daniel
town. IV therapy is part of the global shift towards preventative and Israel, who is on hand to offer clinical insights and opinions before the IV
holistic treatments to enhance health, wellness, beauty, and aid with Bar’s own registered nurse administers the chosen solution.
sports endurance. It does not replace the vital basics of eating well and
exercising often, but enhances health and reduces illnesses. IV therapy
improves the absorption rate of vitamins and minerals, with users

10 MARCH - APRIL 2018

TOP READS THIS MONTH

WHAT THE FAT?

By Grant Schofield, Dr Caryn Zinn, Craig Rodger
For decades, the brightest minds in the nutrition
and science field have had fat pegged as the bad
guy. As a result, many of us have been enslaved
by an outdated food pyramid which has pushed
us to eat carb-laden and processed food. As the
evidence mounts against sugar and processed
carbohydrates, it’s time to flip the pyramid and
break free of the fat phobia. In this practical
guide, the authors present inspiring success
stories, compelling evidence, and simple ways to
“eat upside-down”. Forget everything you were
taught at school, flip the food pyramid on its head
and start nourishing your body the way it was
designed to be nourished.

R380

SUPER BLEND ME!: THE PROTEIN
PLAN FOR PEOPLE WHO WANT
TO GET SUPER LEAN AND SUPER
HEALTHY, SUPER FAST

By Jason Vale
Juicing expert Jason Vale is back with his first
ever protein-based blending plan. It’s his quickest
and easiest programme to date. Due to its rich,
plant-based high-protein recipes, it has also
been designed with physical exercise in mind.
Whether you’re an athlete or just someone
who likes to exercise daily, Super Blend Me!
has been designed with satisfaction, speed and
convenience in mind. All ingredients can be
conveniently found in any major supermarket and
are all recognisable! There’s also a 7-, 10-, 14- or
21-day Super Blend Me! Challenge designed to
achieve specific goals.

$12.99 www.amazon.com

THE TELOMERE EFFECT
(KINDLE EDITION)

By Dr Elizabeth Blackburn, Dr Elissa Epel
A ground breaking book on the history of
telomeres offering fresh advice on how to
slow down ageing and lengthen life. The book
specifically looks at ideas including; how biological
age is not chronological age; a biological basis for
the mind-body connection, how sleep and diet can
affect telomeres; and, shockingly, how mothers
who are highly stressed during pregnancy have
children with shorter telomeres. It also offers tools
and advice on how to determine cellular age and
telomere health.

$10.60 www.amazon.com

POWER UP ■ EVENTS CALENDAR

2018 REEBOK CROSSFIT OPEN

The Open is the first stage of the CrossFit
Games season and is the largest
community event of the year. Workouts
are released on Thursdays at 5 p.m. PT,
and athletes have four days to complete
the workout for the week and submit
their score. Athletes can complete the
workouts at a CrossFit affiliate with a
judge, or film it from anywhere in the
world and submit a link as proof. At the
end of five weeks, the fittest move on
to the next stages of competition: The
Regionals and The Online Qualifier.

DATES:
18.1: 22-26 February
18.2: 1-5 March
18.3: 8-12 March
18.4: 15-19 March
18.5: 22-26 March

Visit Games.CrossFit.com to sign up and log your
score each week.

Quinton Van Rooyen

EVENTS 30-31M A R C H
OLD MUTUAL TWO OCEANS MARATHON

The 49th consecutive long event consists of the 56km Ultra
Old Mutual Two Oceans Marathon marathon, the half marathon, trail
1187 TOYOTA will be run on the traditional route run, international friendship run
WARRIOR via Chapman’s Peak, Hout Bay and and fun run.
POWERED Constantia Nek (unless deemed Venue: Cape Town, Western Cape
BY REEBOK unsafe by authorities). The weekend-
Event organisers www.twooceansmarathon.org.za
have shaken
up the series
M A R C H with the inclusion
of a new venue 78 FEDHEALTH
in Soweto, Gauteng.Warriors will be IMPI
presented the same challenge to CHALLENGE #1
conquer a set number of obstacles, The Fedhealth
but with an exciting urban feel! All IMPI Challenge
focuses on family
involvement,
fitness levels are catered for with
three categories on offer – Rookie, A P R I L healthy living and
Commando and Black Ops. Those getting outdoors.
Entrants can look forward to exciting
who are interested in some extra innovations in 2018, including new
high-speed action have the option
of entering the popular Reebok obstacles, an increased prize purse in
the Elite Race and sponsor activations.
Sprint Race. This is a shorter and This adrenaline-pumping experience
more compact obstacle course
which can be entered individually will test fitness levels, challenge fears
and celebrate accomplishments.
or as a team. Entrants are encouraged to let
IMAGE BY: CHRIS HITCHCOCK
TOYOTA WARRIOR EVENT #3 creativity reign in the best dressed
Venue: Soweto, Johannesburg, Gauteng competition. Competition winners will
Date: 17, 18 March 2018 take home awesome prizes.

TOYOTA WARRIOR EVENT #4 Venue: Coetzenburg, Stellenbosch,
Date: 14, 15 April 2018 Western Cape
Venue: Cape Town, Western Cape

www.warrior.co.za www.impichallenge.co.za

12 MARCH - APRIL 2018

Mudzinganyama and
Edwin Sesipi

2279- AFRICANX TRAILRUN PRESENTED BY ASICS
APRIL The Cape Winelands will host the 10th edition of this popular
multi-stage trail running event in the Western Cape. The race will
be held over three days, covering a new challenging route.
Venue: Boschendal Wine Estate, Western Cape
www.stillwatersports.com

PHYSIQUE AND BODYBUILDING CONTESTS

MARCH APRIL

2, 3 P CA South Africa’s Biggest 7 PCA Destiny Classic, Rise of Iron
14 IBFF Kroonstad Classic
Development Show 14 NABBA/WFF Muscle Dynamix Classic
23, 24 P CA Conrad Nagel Xtreme Classic
(Private Show)
(Only SA show to qualify for 2018 BodyPower)
14 I FBB Millennium Gold Plate
24 I FBB Champions Arise
(Arnold Classic Africa Qualifier)
(Arnold Classic Afwrica Qualifier)
14 I FBB Buffalo City Classic
24 IFBB Kwa-Zulu Natal Novice Show
(Arnold Classic Africa Qualifier)
24 Elite Athlete Extravaganza
31 IFBB Western Cape Novice Show 14 IFBB Buffalo City Novice Show
20-22 I FBB Arnold Classic South America in

Sao Paulo, Brazil (IFBB Elite Pro)

21 I FBB King Shaka Classic

(Arnold Classic Africa Qualifier)

21 IFBB Nelson Mandela Bay Novice Show
21 I BFF Misumzi Wakashe Classic

(East London/Border)

28 I BFF Klerksdorp Classic

Development Show

28 N ABBA/WFF Bloem Classic

(Private Show)

28 I FBB SA Xtreme in Cape Town

(Arnold Classic Africa Qualifier)

28 IFBB Mpumalanga Novice Show
28 IFBB Oliver Tambo Novice Show

Far feft: Gabriel Mosala won the Fitness Sports Model
Hot Pants at the Elite Athlete Extravaganza 2017

Left: Jacques Fagan took the Men Athletic Physique
Overall title at the IFBB Millennium Gold Plate 2017

POWER UP ■ READER Q&A

ASK THE EXPERTS “IF YOU’RE
PLANNING TO
>> Question was answered by Mario van Biljon and Pedro van Gaalen ENGAGE IN
HIGH-INTENSITY
HAISTOTWHROAEMIFNEFIE?NCGTIVE METABOLIC
CONDITIONING
QDue to financial constraints I’ve had to cut my gym membership from my THEN STEPS AND
budget. Will I still be able to get an effective workout at home? Adam BENCHES AREN’T
WORTH THE
AIt’s always a tough decision to make, house to augment your training. In terms “With some MONEY.”
but for the sake of your financial of basic equipment, I would recommend ingenuity
future you’re doing the right thing. at least the following: can eliminate the need for certain types
But before I get into the benefits and and creative of equipment. For instance, if you’re
possibilities of training at home, I would ■ Skipping rope thinking you planning to engage in high-intensity
recommend that you do some shopping ■ Stability ball metabolic conditioning then steps and
around to find other gym options. Some ■ Resistance bands can also benches aren’t worth the money.
memberships are now as cheap as R99 ■ Sandbag use common
per month. That’s not a massive financial ■ Kettlebells And don’t forget to compare prices to
commitment in most instances. ■ Suspension trainer everyday see where you can get the best value for
items around money. Just remember that cheaper isn’t
But there is no reason why you can’t Determine how much you have the house to always the best option. While you might
get an effective workout at home, even to spend based on your financial augment your save some money initially, you may have
if you only train with your body weight. constraints, giving thought to what you to replace equipment that breaks after
However, a few simple (and relatively want to achieve. By focusing on the style training.” only a few sessions.
cheap) accessories can offer a great of exercise you prefer to engage in you
deal of variety. With some ingenuity Next, create yourself a space in your
and creative thinking you can also use home or in your garden where you can
common everyday items around the train. If you do not have a dedicated room
for your workout area, look for a spot
that has enough surface space for your
basic movements – you ideally want to
be able to do something like skipping
without any interference. If you’re
keeping it indoors, select a space that
will be free from distractions so that you
can focus on your workouts.

With that you’ll be ready to train.
The key to constructing effective home
workouts is to combine the right type of
exercises with the right programming.

STEP 1:

SELECT YOUR CORE MOVEMENTS
It is best to select combination
movements – exercises that combine two
or more movements – to form the core
of your workout. Ideal options include
squat jumps, lunge jumps, burpees, or
tuck jumps.

STEP 2:

ELEVATE THE HEART RATE
A great way to really boost the burn and
get a cardio benefit is to follow each
combination movement with a cardio
burst. Skipping, shuttle sprints or
jumping jacks are ideal. These moves
will keep your heart rate elevated.

STEP 3:

ACTIVE RECOVERY
As there is less resistance involved in
bodyweight training or exercising with
basic equipment, you need to manipulate

14 MARCH - APRIL 2018

your intensity in other ways. The best “There are HITTING A CEILING
way to do this during an at-home session endless
is to never stop moving. So, instead Q I’ve been training at home for a while now, but I don’t seem to be
of taking a break, perform a few less resources making any more progress. How can I up the intensity of my home
intense movements that incorporate online or via workouts without adding weights for resistance? Jabu
fewer muscles and require less energy home workout
than the previous two steps. This could apps to give AWhether you train at a gym or at home, the body adapts best when
include exercises such as bodyweight you ideas on it is progressively overloaded as this stimulus forces it to adapt.
dips, push ups, static lunges or how you can Adding weight to a bar is the obvious answer to this question, but as you’ve
bodyweight squats. mentioned you don’t want to add weights to the equation we shall look at
mix up the other methods to reignite that adaptive response.
STEP 4: movements and
TIP #1: UP and stair climbs back another option to really
FINISH THE CIRCUIT WITH AB WORK keep things to back in a single boost the intensity of
To ensure you target the body holistically interesting.” THE VOLUME session to overload your training.
it’s important to also include some core The other variables your quads. Apply
work. Ab training is great because it can that we have at our the same principle to TIP #3: HARNESS
be intense – think high tempo mountain disposal when training your other body parts
climbers or bear crawls – or less intense at home are intensity over the course of the THE POWER OF ONE
for some extra active recovery time – and/or volume. week to overload each When you get to a
think planks, sits ups or V-sits. If you’ve been working muscle group. point where a common
in the 15-25 rep exercise like squats
With this structure you simply keep range it’s time to go TIP #2: EXPLODE requires less effort
repeating the circuits as many times as higher, much higher. to perform than it
you want (or can) to get a highly effective Try working to failure Explosive plyometric previously did, it’s time
workout in 45-60 minutes. There are for a few weeks to movements are a to think unilaterally –
endless resources online or via home significantly boost great way to take your one-sided exercises
workout apps to give you ideas on how the volume. You can normal exercises that is. Bulgarian
you can mix up the movements and keep also add more sets to the next level to split squats, pistol
things interesting. I have no doubt that or circuits to your keep seeing results. squats, one-arm
with this approach and a solid diet, you’ll normal routine so When you reach the pull-ups, Romanian
continue to add muscle. You’ll also get a that you perform ceiling in terms of deadlifts, single-leg
serious boost in conditioning and fitness. more work over a traditional bodyweight calf raises, and one-
Who knows, when you’re back on your set time period. You training you can start arm push-ups are all
feet and can afford a gym membership can also restructure performing a few great ways to make
again, you may feel that you have your daily sessions jump squats at the common exercises
everything you’ll ever need at home. to predominantly end of a set to really more difficult. They will
target one muscle fatigue the muscles. also incorporate more
BENEFITS OF TRAINING AT HOME: group a day instead You can also add in stabiliser muscles and
of the usual full-body a few new exercises require greater core
It’s time efficient – no sessions that are like box jumps or stabilisation. They
more waiting around to use synonymous with clap push-ups as are therefore ideal
equipment. home training. For suitable alternatives exercises to ensure
example, you could to traditional moves. progression in a
You don’t have to deal with perform squats, lunge Performing dedicated workout, which means
sweaty equipment that hasn’t variations, step ups, plyometric sessions is continued gains!
been wiped down.

There’s no reason to
ever miss a workout. Train
whenever you want, or can.
Spend more time actually exercising as you don’t have
to factor in the drive to the gym.
With many gym memberships at national chains in
excess of R500 a month, training at home can offer
significant savings.
And no more annual membership price increases!

CHECK OUR THESE PLACES TO SHOP FOR
GOOD QUALITY HOME WORKOUT EQUIPMENT:
■ www.mifitness.co.za ■ www.fitnessnetwork.co.za
■ www.fitnessworld.co.za ■ Game ■ Makro
■ Mr Price Sports ■ Sportsman’s Warehouse

www.fitnesshis.co.za 15

POWER UP ■ FIT TECH

SKULLCANDY SPORT XTfree: R1 599
PERFORMANCE LINE XTplyo: R499

Skullcandy’s updated Sport FIT TECH

Performance line includes the GADGETS AND TECH TO GIVE YOU THE EDGE IN
YOUR TRAINING AND RACING
XTfree™ wireless and XTplyo™

earbuds. Skullcandy designed

the innovative XTfree and

XTplyo to meet the demands of

high intensity interval training.
The XTfree, debuts Skullcandy’s
MicroSport™ Tech - Bluetooth®
functionality. At under 16g,
the XTfree is one of the lowest
profile and lightest earbuds
available. These earbuds include
an OnBoard™ microphone and
remote that allows the user to
take calls, adjust volume and
control their music while working
out. Also offers six-hour battery.
Both the XTfree and XTpylo utilise
TripleLock™ Tech, Skullcandy’s
trifecta of proprietary technologies
that work together to keep your
earbuds securely in place.

www.luksbrands.co.za.

BUY

A NON-INVASIVE, DRUG FREE
ALTERNATIVE TO PAIN RELIEF

The Painmaster MCT Patch is athletes and coaches to alleviate

a revolutionary Micro Current acute inflammatory symptoms. Comply Audio Pro: R349

Therapy (MCT) patch that is drug Painmaster is clinically tested, Comply Sport Pro: R349

free, non-invasive and proven to FDA approved, has no side effects, Comply Truly Wireless: R429

help control pain and promote offers prolonged pain relief and Variety Pack: R349

healing. The Painmaster MCT can be used continuously for up to COMPLY™ FOAM EARPHONE TIPS
Comply™ tips use unique viscoelastic memory foam
Patch effectively stops pain within 3 – 5 days. Each Painmaster unit technology to conform to the shape of the ear canal
at body temperature for a dynamic custom fit. Your
24 hours and provides on-the-spot lasts for up to 300 hours. ear canal’s shape and size change with movement
and temperature and now your earplugs can change
relief to soothe with you. This true-fit seals in low frequency energy
and won’t leak bass, resulting in richer sound.
and relieve Materials are also engineered to provide optimal
friction efficiency, so tips stay put within the ear.
muscle pain. Comply guarantees isolation and enhanced acoustics,
meaning you can listen to music at lower volumes
Used worldwide without sacrificing sound quality. Multiple foam tips
are available from the Sport, Audio Pro and Truly
by health care Wireless, along with the Variety Packs.

professionals www.luksbrands.co.za.

along with

amateur and

professional

R575, Available at Clicks pharmacies, Pick ‘n Pay pharmacies
and online at www.painmastersa.co.za

16 MARCH - APRIL 2018

WATCH $17

STREAM YOUR FITNESS FIX BILLION
Binge watch fitness-related content on Netflix.
THE WEARABLES
Register at www.netflix.com/za. MARKET, WHICH
ENCOMPASSES FITNESS
FITTEST ON EARTH: BANDS, SMART CLOTHING
A DECADE OF (INCLUDING FOOTWEAR),
FITNESS SMARTWATCHES,
Witness obsessive ‘HEARABLES’ AND
CrossFit athletes compete WEARABLE CAMERAS,
for the title of Fittest IS EXPECTED TO GROW
Person on Earth and IN VALUE FROM JUST
explore the sport’s history OVER $10 BILLION IN
and explosive popularity 2017 TO ALMOST
$17 BILLION BY 2021.
FITTEST ON
EARTH 2015 A CCS INSIGHT FORECAST
Devotees of the
challenging workout ALVARITA GREENTEST
regimen known as
CrossFit converge for a Food safety company levels are determined issues including
gruelling competition of on the bases of World diabetes, Alzheimer’s,
tests to find the world’s Alvarita has launched Health Organisation Parkinson’s disease
fittest athlete. Watch (WHO) standards, and cyanosis. The
trailers & learn more. the world’s first which recommends a light-weight portable
maximum daily intake device weighs just 30g
GENERATION IRON 2 portable nitrate and of 3.7mg of nitrate per and is equipped with
New-generation 1kg of body weight, a database of 64 of
bodybuilding stars -- radiation detector in yet we now ingest 10 the most commonly
including Rich Piana, South Africa. GreenTest times more nitrate consumed fruits and
Kai Greene and Calum is a compact, award- than recommended. vegetables.
von Moger -- share their wining device that tests According to many
experiences competing in nitrate levels in fruit, health studies, an GreenTest retails from
the demanding sport. vegetables, meat, and excess of nitrates
water, helping people can lead to medical R1,499.00. Four different
COUNTERPUNCH to quantify their daily
CounterPunch, directed nitrate intake and make options are available
by Jay Bulger (Beware of healthier choices.
Mr. Baker) and executive The food safe nitrate from alvarita.co.za.
produced by Mandalay
Sports Entertainment
brings to light the true
stories of a number of
young boxers determined
not only to turn around
the fate of the industry,
but to also make sure
their names end up in the
firmament alongside the
most remembered and
revered champions.

THE PERFECT
PHYSIQUE
Go behind the scenes
with the world’s top male
fitness models as they
share their struggles and
reveal what it takes to stay
in peak form.

www.fitnesshis.co.za 17

POWER UP ■ FIT TECH

FTIETCNHESTRSECENFSRO2D0M18S
HEALTH AND FITNESS ONCE AGAIN EMERGED AS KEY TRENDS IN THE CONSUMER
ELECTRONICS MARKET WHEN THE WORLD’S BIGGEST MANUFACTURERS AND
DEVELOPERS CONVERGED ON LAS VEGAS FROM 9-12 JANUARY FOR CES
2018. FITNESS WEARABLES ONCE AGAIN DOMINATED THE LINE-UPS AND
ANNOUNCEMENTS. THESE WERE THE HIGHLIGHTS:

VIRTUAL TRAINERS Sensoria Core hardware in the shoe then HEALTH MONITORING
streams it to the Sensoria app on the
■ The Suunto Fitness 3 is a fitness- user's mobile phone, where data such ■ The Oska Pulse is a Pulse
tracker watch that also automatically as speed, pace, cadence, foot landing Electromagnetic Field (PEMF) device
creates individualised seven-day technique, and asymmetry and toe designed to increase blood flow to
training plans using your fitness level engagement can be viewed. specific areas of the body via an app to
and exercise history as a base, and ■ The Coros Pace is a purpose-built alleviate pain or accelerate recovery.
automatically changes the programme wearable for triathletes that includes ■ The Omron HeartGuide is a
to suit a user's lifestyle. GPS-enabled Pace tracking and features fitness band and tracker that can
for running, cycling and swimming. measure a wearer's blood pressure,
BETTER RUNNING even automatically at night, to test
■ Garmin's Forerunner 645 Music for hypertension and risk of stroke
■ Digitsole demonstrated its can store up to 500 songs and also has while sleeping.
interactive auto-lacing smart shoe, GPS tracking, running-focused training ■ The Lenovo Vital Motorola Moto
as well as its Warm Series, a range modes and a digital payment system Mod is a peripheral device that can
of connected and heated insoles, and called Garmin Pay. be magnetically attached to certain
its Run Profiler connected insole that Motorola phones that measures heart
analyses stride in 3D. rate, respiratory rate, body temperature,
■ Soul Electronics debuted two new blood oxygen levels and blood pressure.
earphones at CES that enable runners
to monitor their form and boost Coros Pace ENHANCED SLEEP BETTER BREATHING
performance with real-time coaching.
Embedded sensors in the Soul Run Pro Digitsole ■ Nokia Sleep is a Wi-Fi-enabled ■ Olfinity is an air monitor, purifier and
Free earphones can measure a variety pad that fits under your mattress and aromatherapy diffuser that assesses air
of metrics including speed, distance, Soul Electronics tracks and analyses sleep patterns, quality in real time with sensors, while
cadence, step length, step width, vertical providing users with information the purifier cleans indoor air.
oscillation, head tilt angle, shock and Vivobarefoot & on duration, quality, and rapid-eye- ■ The Sensio Air is an allergen detector
more, sending data to the iOS or Android Sensoria movement phases. that tracks grass, mould, pollen and dust
AI analyst app to track and analyse inside a house to warn when allergies
your runs. The Soul Blade earbuds also could flair up. The companion app also
measure and record running data, as provides data on external environmental
well as heart rate and elevation. conditions based on readings from the
■ Vivobarefoot and Sensoria have company’s 220 global sensors.
developed a smart minimalist shoe – the
Vivobarefoot Smart Shoe. A layer of thin Olfinity
Sensoria pressure sensors embedded
in the shoe's minimalist sole record Sensio Air
movement metrics as you run. The
■ The Quartz Bottle uses ultraviolet light
emitted from its lid to keep itself and the
water it contains clean.
■ Dreamlight is a Bluetooth-connected
sleep mask that covers a user's eyes
and ears. It dims and illuminates light to
match with breathing and plays ambient
sounds to block out noise.

18 MARCH - APRIL 2018

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COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL
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Only one coupon per product may be redeemed. This coupon is not exchangeable Only one coupon per product may be redeemed. This coupon is not exchangeable Only one coupon per product may be redeemed. This coupon is not exchangeable
for cash. No photocopies will be accepted. O er not valid for online purchases. In the for cash. No photocopies will be accepted. O er not valid for online purchases. In the for cash. No photocopies will be accepted. O er not valid for online purchases. In the

event of disputes, Dis-Chem reserves the right of nal decision. event of disputes, Dis-Chem reserves the right of nal decision. event of disputes, Dis-Chem reserves the right of nal decision.

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23 April 2018 at all Dis-Chem stores. 23 April 2018 at all Dis-Chem stores. 23 April 2018 at all Dis-Chem stores.

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Only one coupon per product may be redeemed. This coupon is not exchangeable Only one coupon per product may be redeemed. This coupon is not exchangeable Only one coupon per product may be redeemed. This coupon is not exchangeable
for cash. No photocopies will be accepted. O er not valid for online purchases. In the for cash. No photocopies will be accepted. O er not valid for online purchases. In the for cash. No photocopies will be accepted. O er not valid for online purchases. In the

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COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL
69 MAY - JUNE 2017 NEEDS AND PROFESSIONAL ADVICE

POWER UP ■ GROOMING

4
STEPS TO
TO BETTER
SKIN CARE

BONUS TIPS: 1Cleanse with a 3Apply a moisturiser
➧ Stick to a disciplined product that has after the application
skin-care regimen daily, of a serum as this will
chemical exfoliation assist to “cover and occlude”
without compromise. (lactic acid or salicylic the serum into the skin.
➧ Always use pH balanced acid) and not mechanical Choose products based on
exfoliation as this can your skin type – avoid rich
products (5.2-5.8). cause unnecessary skin textured creams if your skin
inflammation that may is oily. Always use a product
GROOMING lead to the formation with sun protection.
of pigmentation and
premature ageing. 4Apply an eye gel to
strengthen the skin
2Apply a serum to under and around the
address any particular eye. Ending your regimen with
concerns such as an eye gel will stimulate new
dehydrated skin, aged skin, collagen production around
acne-prone skin, inflamed the eyes. ■
skin or pigmentation.

TIPS PROVIDED BY DR JUDEY, CO-FOUNDER OF THE BIOMEDICAL EMPORIUM BIOMEDICALEMPORIUM.COM

SHOP

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www.fitnesshis.co.za 21

POWER UP ■ GYM GEAR

MAUI JIM NIGHT DIVE UNDER ARMOUR HOVR
A lightweight style with full shield coverage Hovr is a cushioning platform engineered
offering protection against the sun’s harmful to deliver energy return. A comprehensive
rays. The frame is crafted with thin injected mesh web that contains the cushioning core
helps to maintain the mid-sole’s shape for
nylon temples and adjustable nose pads.
R3 290 www.mauijim.com/za responsiveness and energy return.
www.underarmour.com/en-za

GGEETAROUUTP!, SOLO BAG RANGE ADIDAS ENERGY BOOST
GEAR UP FOR ANY ACTIVITY Uber-stylish and functional bags and The Energy Boost and UltraBoost LTD.
WITH THE LATEST FITNESS backpacks for people who work and play BOOST™ provides energy return from every
APPAREL ON SHELF. on the move. A range of sizes, shapes and
stride. An updated Torsion System,
colours are offered. adapts to a runner’s foot strike.
www.gammatek.co.za
Energy Boost R2 299, UltraBoost LTD R2 999
*PRICING AND AVAILABILITY IS CORRECT AT TIME OF PRINT AND SUBJECT TO CHANGE. ADIDAS ALPHASKIN www.adidas.co.za
Includes base layer technology
MAUI JIM HO’OKIPA
with a kinetic wrapped The Ho’okipa combines modern style with
design to eliminate unwanted
distractions. Each section of comfort, providing an ideal design for
engaging in sporting activities or watching a
Alphaskin is constructed to
match the body’s movements surfing competition along the Maui shore.
during sport, which removes R2 490 www.mauijim.com/za

unnatural friction. Offers
kinetic wrapping in a range of

compression levels:
Alphaskin Sport:

Light compression, with
Climacool technology.

Alphaskin 360:
Highest compression, with flat,

bonded reflective seams .
Alphaskin Tech:

Mid-level compression, with
Climachill technology.

www.adidas.co.za

22 MARCH - APRIL 2018

PUMA IGNITE FLASH EVOKNIT
Part of the “24/7” collection, the Puma Ignite
Flash evoKnit offers form-fitting comfort for
long training sessions. The tooling features

Ignite in the heel, providing a lightweight,
comfortable, and cushioned feel. The moulded
rubber heel clip is designed to secure the heel

and caps off the finishing details.
R1 499 www.puma.com

NIKE FLYKNIT BOOTIE MAUI JIM STONE CRUSHERS
The midsole, which is one piece of Nike Stone Crushers is a tough pair of shades well
React foam with no carrier, cement or glue,
delivers cushioning and support in the suited for all day wear, sports, and those
specific areas needed during a run without situations when other sunglasses would be

compromising on weight. too heavy to last through the day.
R2 199 www.nike.com R2 590 www.mauijim.com/za

ADIDAS SPORT EYEWEAR PUMA SPEED 600 IGNITE 3
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provides cushioning and responsiveness.
Shaped lenses offer a broad field of vision. The Propulsion Zone generates more speed
The Pro version comes with a removable through the forefoot and the customisable
sweat bar, aiding the Climacool ventilation Netfit upper locks your foot for a secure fit.
system and helping to reduce lens fogging.
R2 599 www.puma.com
www.adidas.co.za

POWERPOWERUP ■ GUY GEAR
UP
ENERGY FLYER SOLAR CHARGER

Energy Flyer is a portable, 200g, the solar panel can be easily

flexible, lightweight solar transported and the highly efficient

panel manufactured in Italy by SunPower cells are encapsulated

Solbian. It is made from special in a flexible 28x28cm panel frame

polymers selected by researchers that protects the edges. An LED

at the National Research Council, indicator glows green when enough

making it the most advanced sunlight shines on the panel face,

solar USB charger on the market. and turns red when a USB device is

Now available in South Africa via connected, signalling the charging

Charging Systems Africa (CSAF), status. It has total power of more

it is ideal for anyone who needs than 12W and a special sensitivity

power on the move whether for in low light conditions.

work or leisure. Weighing only R2 378 www.csaf.co.za

GUY GEAR CHARGE

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

SMARTCHARGE THE THULE SUBTERRA POWERSHUTTLE

Charging Systems Africa (CSAF) has The Thule Subterra PowerShuttle is ideal for those
who travel with a lot of tech. It enables users to
introduced the DEFA SmartCharge organise cables, earphones and adaptors in the series
of elastic loops. Power banks and external hard drives
range of intelligent vehicle battery can also be accommodated, with two zip pockets
available to keep any other smaller items secure. An
chargers to the local market. easily accessible pass-through slot allows devices to be
Manufactured in Norway, all DEFA on- charged in the exterior slip pocket from a power bank
board chargers are designed to withstand inside the bag.

moisture, vibrations and extreme R399 www.thule.com/en/za
temperatures. They do not need a fan to
cool down and make no noise. They are
shock proof, spark proof and protected

against reverse polarity. Available in
major automotive outlets.

24 MARCH - APRIL 2018

LACIE STORAGE SOLUTIONS

LaCie designs world-class storage solutions for photographers,

videographers, audio professionals, and other power users.
The LaCie Porsche Design Mobile Drive combines speed, design,
and technology to offer a different breed of storage device in an
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The LaCie Rugged® portable hard drives offers the industry’s
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Visit Apple Premium Reseller, Digicape in store or via

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Digicape is running a promotion,.
offering customers who purchase.

a LaCie online or in stores a.
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A purchase automatically enters.
customers into a competition to.
potentially win a trip to Mauritius..

WE LIKE HISENSE ROCK LITE
The Hisense Rock Lite is
equipped with a 3900mAh
durable battery offering 18 hours
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playback, or 13 hours of video
viewing. Through average use,
users can get up to two days of
phone use between battery charges.
Available in glacier blue, lime green,
flame red, and dark grey. It has a
slim 8.98mm body, yet it is IP67
certified, safeguarding the device
against dust and submersion in
water up to depth of 1m for up to 30
minutes. The device is also shock
resistant. Powered by Android
Nougat.
R2 499

www.fitnesshis.co.za 25

POWER UP ■ MALE FIXATION >> Photography by Naco Rautenbach
www.nacorautenbach.com
NICOLENE
BOOYSEN FAST FACTS

NICOLENE BOOYSEN IS THE Nickname: Depends
COMPLETE PACKAGE – A on who’s calling me...
QUALIFIED DOCTOR, A WILDLY Bubar, Beans, Nicole, Nicci
SUCCESSFUL FITNESS BIKINI Height: 1,62m
ATHLETE IN THE IFBB WITH Contest weight: 50kg
A NATIONAL TITLE TO HER Off-season weight: 53kg
NAME, AND A PREVIOUS Category: Bikini Fitness
USN FACE OF FITNESS COVER Birthday: 13 June 1984
MODEL SEARCH FINALIST. Birth place: Durban
WE’RE NOT SURE WHERE Lives: The desert of SA, Cape Town
SHE FINDS THE TIME TO DO Occupation: Doctor
IT ALL, BUT WE CERTAINLY Sponsors: My husband
KNOW WHO WE’D LIKE Motto you live by:
TO HAVE AT OUR BEDSIDE
WHEN WE FALL ILL... “LOVE IS THE
WHOLE THING;
How did you get involved in the fitness WE ARE ONLY PIECES.”- RUMI
industry?
My husband introduced me to weight
training when we first met. I’m glad he
did because I was a cardio bunny and
couldn’t even curl a 2kg dumbbell! How
embarrassing, but we all have to start
somewhere.

What is your philosophy with regard to
your training?
Proper form is paramount

What’s your current workout split?
I train one body part per day of the week
with one day rest. A lot depends on
my work schedule. In season I usually
alternate between an upper body part and
lower body part each day.

On a scale of 1 to 10, how obsessed are
you with exercise?
I’d say 8. At the beginning of every off
season I don’t want to see the inside of a
gym as I long to be outdoors soaking up the
sun and fresh air. But after a month or two,
I’m always ready to hit the weights again.

What do you enjoy most about training?
I love the endorphins after a good weight
session. I’ve also found that building
muscle has kept my bones and joints
stronger because when I take time away
from gym, my muscles atrophy and my
joints get weaker and more painful.

What approach to dieting did you follow
at first that may not have worked?
I used to diet on potatoes, but I’ve found

26 MARCH - APRIL 2018

that I don’t get as lean on it. I do, however, Favourite all types of vegetables, meat, cheeses CONTEST HISTORY:
include it in my off season diet... I mean, cheat meal? and fruit. And a good glass of red wine, 2014 ■ IFBB Battle of the Titans
who can resist Steers chips, right? Sushi! of course! I prefer eating fresh produce Fitness Bikini 4th ■ IFBB Western
Favourite because it digests faster, I feel lighter and Province Provincials Fitness Bikini
What was it that finally made you decide healthy more energetic, and my plate always looks u163cm 1st ■ IFBB SA National
to make a change to your approach? dish? Steak, colourful which makes me happy. Championships Fitness Bikini u163cm
When I saw stage pictures of myself from a butternut 1st ■ IFBB SSN Team Universe
competition I was disgusted! I knew I was and creamed How do you prefer to cook when Fitness Bikini u163cm 3rd
doing something wrong so I sought help spinach preparing healthy meals? ■ IFBB Amateur Olympia Africa
from a professional who helped me figure Best music I sauté most of my food using coconut Bikini Fitness u163cm 3rd Selected
out what worked for my body. to train oil. The air fryer is also my best friend, as one of the USN Face of Fitness
to? House, especially during competition prep. Top 6. 2015 ■ IFBB Arnold Classic
What did you learn from the experience? trance, Columbus, Ohio Bikini ■ IFBB SSN
Only you have the power to make a rap, pop... What does ‘balance’ mean to you in the Team Universe Fitness Bikini Top 10
difference in your life. anything with context of your lifestyle? ■ IFBB SA National Championships
a good beat, Finding inner peace and happiness so Fitness Bikini u163cm 1st ■ IFBB
When you’re not training, what do you except heavy that I’m able to take care of and be Amateur Olympia UK Bikini Fitness
spend the most of your time doing? metal. strong for the people around me, be it u163cm 13th ■ IFBB Ladies World
Most of my time is spent at work. And my family, friends, patients, or anyone Fitness Championship Hungary
if i’m not at gym I’m at home sleeping, I happen to interact with. Spreading a Bikini u163cm 15th 2016 ■ IFBB
meal prepping, or spending time with little light into someone else’s day could Arnold Classic Africa Fitness Bikini
my hubby. If we’re lucky enough to have mean the world to them and that is u163cm 5th ■ IFBB SA National
time off together we’re catching up with what I try to do every day. Championships Fitness Bikini u163cm
friends outdoors. 1st, and Overall Fitness Bikini Champ
What’s the funniest thing you have ever ■ IFBB Ladies World Fitness
What’s your biggest expense? seen in the gym? Championship Poland Bikini u163cm
I’m not one for materialistic things so I When someone placed all the 20kg plates 2017 ■ IFBB Arnold Classic Africa
spend all my money on food! in the gym onto the leg press machine, Fitness Bikini u163cm 5th ■ IFBB SA
then proceeded to move the sled about an National Championships Fitness Bikini
What are the foods you eat most inch up and down! u163cm 1st ■ IFBB Ladies World
often and why? Fitness Championship France Bikini
If it were up to me, there What’s the best advice anyone has ever u162cm 13th
would only be healthy given you?
fresh produce in my The best ab exercise is 5 sets of stop and patience. Although he may not have
house. I love eating so much crap! achieved all he wanted to in his career,
I believe he has achieved a great deal
more and that he is still the embodiment
of success.

What has been the best investment

you’ve made into improving your health

or physique?
Eating fresh produce coupled with
vitamin supplements and regular weight
training has changed my life.

When you hear the word “successful” What attributes do you look for in the
ideal man?
who comes to mind? He must be intelligent (academic and in
Shameen Adams. He’s a brand on his general life), confident, ambitious, funny,
own. I had the honour of working with loving, kind and caring, with striking eyes,
him and he has an immense amount of a nice butt, and must be good in bed.
knowledge to share. His values and ideals
inspired me so much. The love he has What’s your greatest ambition in life?
for his family, the ambition and drive in To live a happy life filled with and
everything he does, his humility, humor, surrounded by love.

What inspires you?
When I see others who are older than
me or those facing difficult
circumstances who overcome all their
obstacles to achieve their goals. This
makes me realise that I need to get off
my lazy behind and chase that happy
life I dream of!

If you had the chance at a do-over in

life, what would you change?
I don’t think I’d change anything. I’ve had
some tough times in my life, but I was
fortunate enough to have good people
around who helped me through it all.
Without those situations I wouldn’t have
experienced the love shown to me during
those times. ■

www.fitnesshis.co.za 27

POWER UP ■ EVENTS CALENDAR

When a career as a
beauty therapist no longer
satisfied Elizma Crous’s need

for fulfilment and financial
security, she decided

to make the switch to
personal training.

EMS HELPED ME
FIND MY CALLING

After obtaining qualifications Elizma now trains clients using EMS “While the professionals focus exclusively on the
through HFPA and Trifocus at their home or place of business. technology training aspect, with few paying attention
“Within three months I built up a client is potent to the personal side, which should
Fitness Academy, Elizma base of 40, seeing them once a week, and hugely address a client’s mental state and
which is more than enough to generate effective, emotions. I’m therefore always available
began working as a personal trainer a sustainable revenue stream.” Elizma clients still to engage with my clients, be it over
did this by offering trial sessions. “It’s need to email, WhatsApp or on the phone to help
in Alberton, in the south east of difficult to explain the EMS concept to make the them progress in any way I can.”
someone, but once they try it, it becomes correct food
Johannesburg. “I started training a much easier sell. There are those who choices and Based on the success of her business,
don’t like the sensation, but they’re in the remain active Elizma’s intention is to now pay her
clients at their homes, quickly building minority. Clients also love that they see between miha bodytec system off quicker and
results with just one 20-minute session sessions to then purchase a second machine to offer
up a sustainable client base as I found a week, not to mention the fact that they get the full double sessions. “I’m also expanding
don’t have to step inside a gym. This benefit.” my services into my home province
that many people wanted to exercise, saves them time and money.” Elizma now of Limpopo as there’s huge demand
schedules 10 clients a day – 5 morning for EMS training there. I already have
but didn’t feel comfortable in the gym and 5 afternoon sessions. She also 25 clients in that region, with queries
has a broad range of clients, including coming in almost daily.”
environment.” She also started working competitive mountain bikers, doctors,
professionals, and housewives. “I’ve Elizma is eternally grateful for the
at a boutique studio in Lynnwood. opportunities that EMS has created for
However, Elizma’s husband got a job also had amazing results working with her. “I’ve achieved such amazing results

opportunity in Cape Town, which offered older populations. As long as they don’t with my clients and it’s an extremely
the couple greater financial stability.
“While I had to start over, I believe that have a pacemaker and in the absence of rewarding and fulfilling career. And with
everything happens for a reason, because
it was in the Cape where I discovered EMS other contraindicators, the impact EMS the business model that EMS technology
training.” Elizma came across BODYTEC’s
Tygervalley EMS studio, which uses miha has on their lives is truly astonishing.” enables, I’m also in a much better
bodytec equipment. “I tried it out and was While the travelling takes up a significant
immediately convinced about the results portion of her time, she’s still able to give financial position. It’s been one of the
the technology could deliver.” She ended all her clients personalised attention
up working there for 9 months, but that before and after the 20-minute session. best decisions I’ve ever made.”
too came to an end when Elizma and her This is where Elizma believes she adds
husband moved back to Johannesburg. additional value. “While the technology is For more info on the miha
Armed with her experience and her belief potent and hugely effective, clients still bodytec EMS training system,
in the technology, Elizma decided to start need to make the correct food choices e-mail [email protected] or
her own business. “That’s when Crown and remain active between sessions to visit www.miha-bodytec.com
Fitness was born, but I still needed to get the full benefit. I therefore chat to
buy the miha bodytec system.” Having them about how to eat to achieve their
met Impulse Workout, the official local goals, and ensure they get in at least
distributor of miha bodytec in South 2-3 extra cardio sessions a week. I
Africa while living in Cape Town, Elizma always suggest running as it’s the most
got in touch with the team to investigate effective, but for those who can’t run
her options. “They suggested I contact or don’t enjoy it, I suggest swimming,
walking or cycling.” She also focuses
First Asset Finance, a specialist finance on the mental and emotional aspects of
the process. “I feel that too many fitness
provider for assets from reputable
For more info, contact Elizma on 082 294 7288, [email protected]
suppliers across various industries. They or visit www.crownfitness.co.za. You can also engage with Crown Fitness on IG or Facebook.

offered me a more favourable interest
rate compared to the banks. They also
financed the device over a longer term of
three years. This has ensured my monthly
costs are manageable and that I’ve started
to turn a profit almost immediately.”

28 MARCH - APRIL 2018

Dive into

The World of miha bodyTec

INDUSTRY-LEADING, PROFESSIONAL EMS TECHNOLOGY!

Ideal for Personal Trainers, Boutique Gyms and Studios, Physiotherapists and Biokineticists.
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POWER UP ■ COVER PROFILE THE NPL FITNESS HIS
30 MARCH - APRIL 2018 COVER MODEL SEARCH
WINNER HAS BEEN CROWNED!

ANTHONY
SIKANADZE

REMMYOEOMNUT’BRHAEESRLGOATOTNHINADMTGOYNERTAOAEMRBOSEEFTBIHOTEEICCANAORUTMINHSEGEE.
This talented Zimbabwe-born physique athlete
beat the other 76 ripped and muscular Fitness His
readers who entered, to win the inaugural NPL
cover model search competition.
As a top sprinter and rugby player, he
certainly has the ideal genetic potential and
muscle fibre composition needed to build a
cover-worthy physique. And by the quality of
his cover shoot photos, you can be sure
that he also has the dedication, drive,
perseverance and will needed to fully
exploit that genetic potential.
Anthony has now signed his
12-month sponsorship contract
with one of South Africa’s fastest
growing supplement brands, which
further builds on the industry profile
he’s gained after his breakthrough win
at the 2017 Musclemania Championships.
The only way is up for this promising and
hugely talented athlete. With that, here’s all
you need to know about NPL-sponsored body
builder Anthony Sikanadze...

PROFILE Tell us a bit about yourself.
BORN: Zimbabwe
LIVES: Johannesburg, What do you do for a living and
QUALIFICATIONS: Bcom
Finance, Diploma in what are your interests?
Sports and Nutrition I'm a finance clerk by day and a
OCCUPATION: Finance push-up enthusiast by night. I enjoy
the challenges I face on a day-to-day
and Billings Clerk basis in the office and the self-imposed
AGE: 25 challenges I take on in the gym. This
lifestyle keeps me active both mentally
HEIGHT: 174cm and physically. I'm interested in
WEIGHT: 76kg improving myself in all aspects so I
look to challenges as an opportunity
Anthony Sikanadze to develop.
@ant_sik
How did you get involved in the
>> Photography by
Richard Cook fitness industry?
I played a lot of sports at a young age.
When I got involved in rugby I began
to exercise in the gym, which was the
start of a new journey for me, fuelled by

the desire to improve my physique. It's a
drive that has never left me and I've been
training in the gym ever since.

Where did you learn about the NPL

cover search competition?
One of my close friends recommended
that I enter it.

What made you decide to enter

the NPL cover model search

competition?
I felt I was ready to take my
fitness career a lot more
seriously. After entering
the competition I made
sure I put in all the effort
I could to reach the best
level of conditioning –
I left no space for regret.
Regardless of the result,
I decided to take my training
and competitive career to the next level.
This competition has allowed me to align
myself with this decision.

What was the competition experience “I WOULD LIKE TO USE
THESE OPPORTUNITIES
and the final cover shoot like? TO INFLUENCE
The competition was very well AND ENCOURAGE
organised by the Fitness His and NPL OTHER INDIVIDUALS
team. Personally, I found it to be an TO CHASE THEIR
absolute roller coaster ride of emotions. DREAMS, NO MATTER
I experienced sudden spikes in WHAT THEY MAY BE.”
excitement and then anxiety in
expectation of the call outs. I and encourage other individuals to
remember the night before the winner chase their dreams, no matter what
announcement I was tossing and turning they may be.
all night. The final shoot was great,
though. Andrew Carruthers and Richard How do you train to achieve a physique
Cook made me sweat – it definitely isn't like yours?
easy posing for pictures while flexing I play a lot of chess... No, really, all jokes
your whole body, but it was a great aside, I ensure my diet and training
experience overall. Robbi Crafford and regimen are on point. I'm in the gym
Jason Dunning from the NPL team were at least six days a week, lifting heavy
there in support, which also helped a objects, with a dash of cardio. I eat a
lot. All in all it was a truly enjoyable minimum of six times a day, consuming
experience. a good combination of carbs, protein
and fats. It's this combination that has
What do you hope to achieve now that resulted in my physique.

you've been crowned the NPL cover What other types of training do you do?
I do a lot of cardio variations, like rowing,
search winner? cycling and touch rugby.
I see this as an opportunity to make the
most of my fitness career. I now plan to Where do you source information from
compete at a number of bodybuilding or educate yourself on training and
competitions, ensuring that I bring my nutrition?
best physique to the stage and make I have completed a diploma in sports
progress in the fitness industry. nutrition and look to further my studies.
I also read articles and books on training
What other aspirations do you and nutrition.

have for your career in the health

and fitness industry?
I aim to win international shows while
competing at the highest level against
the best in the world. I would like to
use these opportunities to influence

POWER UP ■ COVER PROFILE

How do you incorporate supplements QUICK and your money on?
FACTS: New experiences. Whether it be
into your eating plan? ■ Favourite taking a drive to explore the forests of
I start every morning by having my music to Mpumalanga or canoeing in the Krokodil
essential vitamins and minerals. train to? River, I'm always looking to experience
Before workouts I have an amino acid- Four Owls something new and different.
based pre-workout drink to increase (UK Hip-Hop)
my focus and nourish the muscles. ■ Favourite What does 'balance' mean to you in the
After my workouts I have a whey protein exercise?
drink to repair damaged muscles and Bent-over context of your lifestyle?
promote muscle growth. close grip Apply equal attention to all areas of your
rows life; work, social, physical and mental, to
What are your top training tips? ■ Favourite name just a few.
A mind-to-muscle connection is vital cheat meal?
to develop your physique. This requires Wood oven When you hear the word “successful”
that you mindfully use the muscle you baked pizza
intend to train for optimal results. I ■ What’s who comes to mind and why do
also believe that you need to push past in your
your limits to get results. And always gym bag? you say so?
perfect your form first, before going Headphones,
heavy. Form is fundamental to training, sweat towel, Elon Musk. He is moving the human
not only to avoid injuries but to ensure wrist straps,
optimal results. resistance race forward with creative and extremely
band and
What are your future ambitions in life weight lifting innovative solutions to worldwide
belt.
in general? ■ What problems, while at the same time
I would like to be an ambassador who do you do
motivates others. I feel too many people to relax? “FIND YOUR PASSION IN achieving his dreams through
are stuck in a paradox – they have Hike LIFE, UNDERSTAND WHAT IS passion and drive.
dreams, but are not executing on them REQUIRED OF YOU TO ACHIEVE
because they're too scared of doing What has been the best
what is necessary to bridge the gap
between their current position and their YOUR DREAM, AND ACT ON investment you've made
ambitions. Your life is what you make it, YOUR PLANS. DO NOT LET
so make the best of it. Spend your time THE OPINIONS OF OTHERS into improving your health
doing what you really enjoy. BE THE EXCUSE FOR NOT
ACHIEVING YOUR DREAMS.” or physique?
What is the best piece of advice Investing my time
into broadening my
anyone has ever given you? understanding of training
“A flower does not compete with the and nutrition.
flower next to it, it just blossoms.” Find
your passion in life, understand what is What did you learn from the What are a few conventional wisdoms
required of you to achieve your dream, experience?
and act on your plans. Do not let the Obtain the correct information to that pervade the broader fitness industry
opinions of others be the excuse for not achieve your goals, then constantly
achieving your dreams. Always strive to reflect on your progress to ensure that you feel need to be changed?
be better than yesterday to ensure you progression towards your goals. “Only people with good genetics can
are moving towards your goals. have good physiques.” This is false. It all
When you're not training, what comes down to how much you are willing
What approach did you follow at first do you spend the most of your time to put in, because that is what you will
get out.
that may not have worked?
“Eat as much as you can to get bigger ANTHONY WON PRIZES COMPETITIVE
muscles.” While I was certainly gaining TO THE VALUE OF R80 000: ACHIEVEMENTS:
weight with this approach, it was not the
right kind of weight. You need to eat the ■ NPL Premium product sponsorship 2017 ■ Musclemania SA Natural
right food to ensure you stay healthy. valued at R30,000 over the course of Championships Lightweight - 1st
a year ■ Huawei Mate 10 PRO (valued place (Qualified to represent South
What was it that finally made you at R18,999). Huawei Watch 2  (valued Africa at Musclemania Fitness
at R5,299). Huawei accessory hamper America in Las Vegas 2017)
decide to make a change to your (valued at R1,999) ■ R10,000 Under 2017 ■ IFBB Central Gauteng
Armour apparel voucher ■ R12,500 Provincials u70kg Bodybuilding - 3rd
approach? voucher from HFPA to use against any of place 2012 ■ Wits Rugby U21 most
I enjoyed the thrill of constant their online training courses. improved player 2010 ■ Fourways
progression with my body and since I High School Rugby player of the
was not seeing positive changes I had Year 2009 ■ Fourways High School
to reflect on my training and diet. I then Sprinter of the Year ■ Fourways
made the necessary changes to align High School Athlete of the Year
with my goals. 2002 ■ Southern District Champion
Kimura Shukokai Karate ■

32 MARCH - APRIL 2018



POWER UP ■ LIFESTYLE

5FITNESS
LIFE(STYLE)
Life hacking entails HACKS
learning about and
implementing tricks,

shortcuts, skills,
or novelty methods
in various areas of
your life to increase HACK#1
your productivity and
efficiency, and there are GET A GYM GO-BAG
methods that you can
apply to your fitness
lifestyle as well.
Try any of these 5 Modern life is hectic and we often to your normal gym bag so that it
fitness life hacks to miss a gym session due to life or never leaves your car and is always
boost your performance, work commitments, but that doesn’t available for an impromptu workout
get greater returns for mean there aren’t opportunities session. A gym go-bag should include
your effort or just make
it easier to get to that to sneak in a gym session at other workout gear – shirt, shorts, socks
hours of the day. To take advantage and shoes, a sweat towel, a plastic
all-important training of an available lunch hour or gap in bag (see hack #5), an empty water
session every day. your work day, always keep a gym bottle, deodorant, face wipes and a
go-bag packed and ready in your car. hanger (to keep your work clothes
looking neat and tidy).
This bag should be in addition

34 MARCH - APRIL 2018

HACK#2 “IF YOU WANT
TO DO SOMETHING
LACED – ANYTHING –
FOR ACTION THEN YOU JUST
START WITH
Forget what you’ve ever learnt THE SIMPLEST
COMPONENT
about tying your shoelaces, it’s OF THAT TASK.”

wrong! The conventional method HACK#4

is to tie the first knot with the ODD BREATHING
FOR STRONG RUNNING
left lace over the right and doing
Running is great exercise, but anyone who doesn't engage in this form of exercise
the same for the bow – left lace often will know the devastating effects of a side stitch. It's also a common
complaint among even seasoned runners that one side of their body experiences
over right. more cramps, stitches or even injuries than the other.
This creates a weak knot as it
There's a simple reason for this. Most people breathe using an even number pattern
is angled diagonally in relation – breathing out on every second, forth or sixth footfall (this is normally on the left foot
to the ankle. Ask any structural for most runners). The problem with this pattern is that you always breathe out when
engineering and they’ll tell you that landing on the same leg.
when the mechanical stress and
structural integrity of a knot align When you exhale you lose the core stabilisation effect that lungs filled with air exert
it’s more likely to come undone on your torso. When this happens other muscles like your hip flexors and and TFL
– researchers at the University need to perform more of the stabilisation work. This can lead to cramping, and the
of Berkeley in California have constant 'collapsing' that happens can fatigue that side of the body quicker.
confirmed this in a study.
The fix? Breathe using an odd number footfall pattern – 3, 5 or 7 steps – to land
The best way to lace up for on alternate feet while running. This ensures the impact and stress is more evenly
high-intensity training or sport is distributed across both sides of your body and reduces movement asymmetries.
to tie the right lace over the left
one, then cross the left lace over
the right loop to tie off the knot.
This creates a strong knot that sits
horizontally across the foot, which
lies opposite to the directional
force of your forward movement.
According to the University of
Berkley researchers, strong knots
are far less likely to come undone
than weak ones.

HACK#3 HACK#5

JUST DO SOMETHING FRESHEN UP

We all experience instances where car to drive to gym, initiates motivation, Keep a bar of
which then gathers momentum and it then
the last thing we want to do is hit the becomes increasingly easier to continue scented soap in
what you've started.
gym or head out onto the road for a your gym bag to
Best-selling self-help author and
run. Our minds race looking for reasons blogger Mark Manson advocates an keep it smelling
approach to overcoming procrastination
to justify a day off and we often give in he calls the 'Do Something' principle. In a fresh(ish).
blog post on his site markmanson.net he And to keep the
to this impulse. Most of us will notch explains that “the “Do Something” Principle
takes advantage of the fact that action is dampness that creates a breeding
this up to a lack of motivation, which both the cause of motivation as well as the ground for bacteria at bay, keep a
effect of motivation. And once you take one plastic bag inside your gym bag.
results in inaction. small, simple action, there’s a momentum Use the plastic bag to place your
However, this association between that builds inside you, making the rest sweaty clothes and socks inside
easier.” His advice is “if you want to do so that the sweat and moisture
motivation and action is wrong. Most something — anything — then you just start doesn’t get transferred to your gym
people mistakenly believe that motivation with the simplest component of that task.” bag. This way you’ll reduce your
must precede action - that before you chances of a bacterial infection or
do something you must first feel smelly gym clothes.
motivated to do it.

The fact of the matter is that in most
cases action precedes motivation. This
happens because taking action, be it
putting on your shoes or getting in the

www.fitnesshis.co.za 35

POWER UP ■ MEN’S HEALTH

SADDULPE!
NEW STUDY
FINDS THAT
CYCLING DOES
NOT DAMAGE
MEN’S SEXUAL
OR URINARY
FUNCTIONS

Cycling is a popular
form of exercise,
especially in South
Africa. Despite
the many health
benefits, its ability to improve
cardiovascular fitness, and
stationary cycling's popularity
among physique-conscious gym
goers as their preferred piece
of equipment for fasted cardio
due to its low impact, there have
always been concerns around the
potential implications that hours
spent sitting on those narrow,
uncomfortable saddles can have
your manhood.

The reason for this is that a
cyclist's bodyweight is supported
on the saddle via the perineum
– the region between the pubic
symphysis and the coccyx. This
is a vitally important aspect of a
man's undercarriage as the nerves
and blood vessels that supply the
genitals run through this area.

When compressed for extend
periods of time, cycling can cause
temporary genital numbness or
tingling. Do an online search for

36 MARCH - APRIL 2018

IMAGE BY SPORTPOINT / SHUTTERSTOCK.COM “STANDING. Other factors include not wearing padded
MORE THAN. cycling shorts, the percentage of time
20% OF THE TIME spent pedalling while standing versus
WHILE CYCLING seated, and the type of surface on which
SIGNIFICANTLY cyclists usually ride.
REDUCED THE
ODDS OF GENITAL Thankfully, researchers from the
NUMBNESS.” University of California have now found
that contrary to previous studies, neither
the topic and you'll probably find a few FACTORS THAT recreational nor intense cycling appear
reported cases of impotence as a result INFLUNACES to have a negative impact on men's
of cycling. PERINEAL sexual and urinary function.
COMPRESSION
That's because perineal compression ■ Seat type In the new study, the findings of
has been linked to penile insufficiency, ■ Bike setup which were reported in The Journal of
which is a lack of adequate blood ■ Padding Urology®, researchers studied a cross-
flow, and even occlusions (a complete ■ Standing section of participants that included
blockage). When this important region cyclists (2,774), swimmers (539), and
of the body is starved of oxygen due to & seated runners (789).
limited blood perfusion for prolonged pedalling time
periods of time it can lead to penile ■ Terrain In addition to the comparisons made
fibrosis, which can result in erectile between similar cardiovascular activities
dysfunction. Compression of this region with and without perineal pressure,
can also lead to nerve damage and the researchers examined how cycling
swelling. intensity, bicycle configuration, and road
conditions might impact sexual and
There are a number of factors urinary functions.
that can contribute to this condition,
though. While the seat – size, shape and The cyclist group was divided into
composition – is a major factor, poor two – a high-intensity group who cycled
bike set-up that places riders in bad which consisted of participants who had
positions is also a major culprit. This been cycling for more than two years at
is usually caused by handlebars that a frequency of more than three times
are not at the ideal height to support a per week, averaging more than 40km
rider's optimal ergonomic position, or per day, and a low-intensity group. The
a saddle positioned at the wrong angle. non-cyclist group contained those who
swam and/or ran but did not cycle on a
“WHILE THE SEAT – SIZE, SHAPE regular basis.
AND COMPOSITION – IS A MAJOR
FACTOR TO PERINEAL COMPRESSION, In general, when compared to
POOR BIKE SET-UP THAT PLACES swimmers and runners, the sexual and
urinary health of the cyclist group was
RIDERS IN BAD POSITIONS IS comparable, although some cyclists
ALSO A MAJOR CULPRIT.” were more prone to inflammation of the
urethra, known as urethral strictures.

It was also found that the cyclists who
trained at higher intensities had overall
better erectile function scores than
those who pedalled predominantly at
lower intensities.

Other key findings from the study
showed that standing more than 20%
of the time while cycling significantly
reduced the odds of genital numbness.
Also, a handlebar height that was
lower than the saddle was also found
to increase the likelihood of genital
numbness and saddle sores.

"This is the largest comparative study
to date, exploring the associations of
cycling, bike and road characteristics
with sexual and urinary function using
validated questionnaires," explained lead
investigator Benjamin Breyer, MD, MAS,
of the Department of Urology, University
of California-San Francisco. "We
believe the results will be encouraging
for cyclists … (as) the health benefits
enjoyed by cyclists who ride safely will
far out weight health risks.” ■

www.fitnesshis.co.za 37

POWER UP ■ PSYCHOLOGY

HOW YOUR MIND CAN
IMPROVE YOUR PHYSICAL
PERFORMANCE

Often we’re so busy training our bodies
that we forget about the mind-body
connection. Dr Garrath Rosslee introduces
us to a new concept in sports psychology –
the idea of sports intelligence.

Our minds and bodies are inextricably
linked – we know this through
phenomena like the placebo effect. In a
nutshell, the placebo effect explains how you
can take a sugar pill with no medicinal value
whatsoever, yet find that it cures your man
flu if you truly, honestly believe it’s going to
have a beneficial impact on your condition.

Yet, when we hit the gym we often focus
disproportionately on the physical aspect
of training – on how many reps we do,
or how much we’re lifting – with a disregard
for the potential that our mind has
to improve our performance.

UTOSEGYEOTUARHHEEAADD

SPORTS INTELLIGENCE and techniques to their sporting AN ACQUIRED TRAIT
disciplines, and I became interested in
And I’m not just talking sports what playing sport intelligently might Furthermore, I discovered that you
look like. I had my doctoral topic. can actually improve your sports
psychology here. I’m talking about intelligence – this is not a situation
It took me down some amazing rabbit where you’re born with a particular
sports intelligence. Let me explain... I holes, but in essence, I found, after doing Sports IQ, and that’s that. Working on
a comprehensive review of orthodox any of the six areas will not only boost
spent much of my childhood swimming. and unorthodox theories of intelligence, your intelligence in that area, but it will
applied psychology and sport psychology, also improve your sports intelligence
I started when I was about six, and that sports intelligence exists. More as a whole.
specifically, it exists in an elaborate
I don’t remember why I did, but it system with six components, all of which THE DATA INDICATED
run in parallel in our minds, as well as THAT IMPROVING YOUR
turned out that I loved the training and affecting each other. SPORTS IQ WILL RESULT IN:
■ Enhanced, insightful decision-making;
competition side of the sport, and I was THESE SIX COMPONENTS ARE: ■ Better body management;
1. A neurophysiological component; ■ Coping better under pressure;
also pretty good at it. 2. A cognitive/rational component; ■ Being more performance-oriented;
The club I swam for was headed up by 3. An emotional/affective component; ■ Improved focus and concentration;
4. A team/group component; ■ Ability to learn more effectively;
a short man with bandy legs, grey hair 5. A societal/ecological component; and ■ Being able to better manage and
and a raspy, deep voice, who drummed 6. A metaphysical sub-component. control situations; and
into us that you don’t “just swim, you ■ Improved relationship skills.
think and swim”. Fast forward 40 years or
so when, following a great deal of sports
participation, training and competitions
across a variety of sports, I found myself
contemplating a doctoral study in
psychology.

I’d been working with a number of
high school teams and individuals on
introducing basic psychological principals

38 MARCH - APRIL 2018

“LEARNING TO APPROACH YOUR TRAINING
WITH BRAIN AS WELL AS BRAWN, CAN REALLY
TAKE YOU TO THE NEXT LEVEL.”

THEORY TO PRACTICE

But this is not just some airy-fairy theory dreamed up by a psychologist.

I’ve seen it work across various sporting disciplines and codes. One such

example is the case of a young woman – we’ll call her Janet – who decided

she wanted to compete as a fitness athlete, despite being fairly sedentary.
She only previously participated occasionally in social sport, but within five

months she went from the couch to the podium, placing second in her first
competition. In crafting her plan we began by identifying 15 focus areas. The
plan included:

1. Physical opportunities including coaches, KEY LEARNINGS
preparation, and accentuating specialists, myself
which included strengths. and Janet’s husband, A few things stood out as significant
pre-competition, 7. Positive messaging, with each team when I reflected on Janet’s case. The
competition, affirmations, and member having clear first is that she had already established
and post-competition reinforcement, and concise roles a ‘platform for change’ – she was
phases. including weekly and responsibilities, motivated to see this through.
2. Knowing and progress reviews. and being aligned
using the technical 8. Keeping a with these. Second, the diagnostic assessment
aspects and having fitness diary for 13. Building a suggested that she needed to make
the skills to compete knowledge capture competitive ethos significant changes in her lifestyle and
and train. and competitive through regular day-to-day management of herself,
3. Establishing intelligence. reviews, work-life relationships, and her network.
realistic and 9. Maintaining balance, sport values
achievable goals. perspective consistency, habits, Third, the fact that she had a team of
4. Making lifestyle throughout the and thereby developing skilled practitioners, coupled with a ‘can-
changes including preparation phase. performance culture. do’ and motivational attitude towards
diet, social life and 10. Improving 14. Constructively the change meant that her stakeholders
personal relationships. resilience and using peers, friends, and people resources were all aligned
5. Appreciating the perseverance, as and social networks with her goals, and supportive of her. She
subtle nuances this was a concern though social and had an ‘on field’ (training, diet, posing,
of competitive early on. electronic media. and competition) and an ‘off-field’ plan
behaviour including 11. Improving 15. Tapping into the (psychological and social support, sports
posing, competitor emotional awareness athlete's spiritual, intelligence team).
activity, and and self-understanding ethical, and religious
judging criteria. for future competitions beliefs to serve higher Fourth, the action-oriented approach
6. Exploring and training phases. order needs and to learning continued to help her to yield
differentiation 12. Selecting a team motivation. improved results. She has a thirst for
knowledge and experience and uses this
These were actively worked on as successful as those who are to guide all facets of her sport.
for 16 weeks prior to competition, pushing alongside them. I learnt
a final preparation week leading up that I am very much externally Finally, she grew spiritually as a
to the competition, the competition motivated and require the support person. Both her sport and its continued
weekend itself, and post-competition. and encouragement of others to progress helped her appreciate her
keep myself going. I also came to talent and gifts to an even greater extent.
After placing second in her terms with the fact that needing to
first competition, she continued be held accountable by someone is The take-home message is that going
to compete and place in national not a weakness, and so I gave up to the gym and training will get you so
competitions and has since set trying to do everything myself and far. But there’s a much more complex
her sights on a Pro card. She leaned on the support of my coach picture – an entire system – at play here,
has received endorsements, and the rest of my support system. I including your beliefs, your support
sponsorships and has continued to heard the word ‘no’ more times than system and your motivation, to name just
inspire herself and others in their I thought I could handle, but the most a few aspects. Learning to approach your
athletic endeavours. valuable lesson I learnt from sports training with brain as well as brawn, can
intelligence was that resilience is really take you to the next level. ■
“My first step was to look for a key. So with that single lesson in
team,” says Janet. “Those who are mind, I kept knocking until doors ABOUT THE AUTHOR:
not in a ‘single athlete sport’ don’t were opened.” Dr Garrath Rosslee is
realise that even for us, a team a consulting industrial
is necessary. An athlete is only psychologist with a doctorate
in sports intelligence, and an
avid sports fan and participant in his free
time. He can be contacted via his website
www.sports-intelligence.com.

www.fitnesshis.co.za 39

POWER UP ■ SPORT SCIENCE

ENSURE YOUR
EMS PROVIDER

FOLLOWS
THE LATEST
GUIDELINES
FOR THE SAFE
APPLICATION

OF THIS
ADVANCED
TRAINING
TECHNOLOGY

ASPAPFREOTAYCFHIRTSOT ■ QUANTIFYING
THE RISKS

In principle, WB-EMS is an extremely
safe training method – it is easy on the
joints and the lack of added resistance
substantially lowers the risk of soft
tissue injuries.

However, it is still a potent technology
that, when used incorrectly, can cause

EMS seriousdamage.Forinstance,the
ability of WB-EMS to generate a supra-
maximal muscle contraction can lead

to rhabdomyolysis – a potentially life-

Whole-body electro muscle stimulation (WB-EMS) training has emerged as an extremely threatening condition where muscle cells
popular and effective form of exercise, both locally and abroad, be it for enhanced fitness, break down and expel their contents into
sporting performance, weight loss or improved health. the blood stream, which can cause potential
It’s a technology-mediated training modality with a significant body of research supporting its efficacy renal, hepatic and cardiac complications.
and application in a broad number of health and fitness related settings.
As such, the application and intensity
of muscle contractions stimulated using
EMS must be done in a very responsible

■ INTENSE TRAINING STIMULUS manner by a qualified trainer who employs
methods that are in line with scientifically-

Study findings even show that the just 20-30 minutes, 1-2 times a week. validated criteria.

effects of WB-EMS compare favourably And where there is demand you can EMS training ■ NEW GUIDELINES
expect an increase in those willing to has risen in
with that of high-intensity interval supply the service. As such, the local popularity The most recent guidelines for the
health and fitness industry has witnessed for its ability safe and effective use of WB-EMS were
(HIT) training, which has been shown a surge in the number of studios and to deliver developed by sports medical scientists*
private trainers offering WB-EMS. results to who have been researching WB-EMS at the
to deliver significant improvements in conventional universities of Cologne, Kaiserslautern
While this is helping to make resistance and Erlangen for the last 10 years.
body composition by increasing muscle this highly effective form of training training in
accessible to a broader segment of just 20-30 After attending an industry event where the
tissue and decreasing body fat. the market, it has also created an minutes, 1-2
However, because many people times a week.

don't have the time, or are unable to
engage in HIT due to the high levels
of mechanical stress imposed, EMS

training has risen in popularity for its environment where individuals can researchers engaged with representatives

ability to deliver comparable results to be exposed to greater risks when the from the sports science, education and EMS

conventional resistance training in correct guidelines are not followed. equipment manufacturing sectors, guidelines

40 MARCH - APRIL 2018

were drawn up that should now be applied ■ THE UPDATED GUIDELINES FOR THE SAFE
as global best practices for all fitness AND EFFECTIVE USE OF WB-EMS INCLUDE...
professionals offering WB-EMS.
These 1 Safe and 4 WB-EMS 8 To ensure
These guidelines are brand-, manufac- guidelines are effective training leads to sufficient
turer and technology independent. They about making WB-EMS training high levels of metabolic conditioning and
are aimed at supporting commercial EMS EMS training must only be offered stress because of the to minimise or
operators by helping them choose a safe a mainstream by a trained and high volume of muscle rule out possible
yet effective approach, while also guiding form of licensed trainer or mass that is activated. health impairments,
the consumer by providing industry effective scientifically-trained This factor must be training frequency
standards and helping them identify what personal fitness professional taken into account should not exceed
to look out for before signing up with an training that who is familiar through sufficient food one training sessions
EMS trainer or studio. is guided and with this field of intake to support the per week during the
administered application. recovery and adaptive first 8-10 weeks.
These guidelines are about making by a qualified responses. A light After this conditioning
EMS training a mainstream form of professional, 2 A detailed snack (≈250 kcal) phase, an interval
effective personal training that is regardless of assessment and should be eaten, ideally of ≥4 days must be
guided and administered by a qualified the setting, questionnaire that about 2 hours before maintained between
professional, regardless of the setting, be it at home covers every possible training. sessions to ensure full
be it at home or in a gym environment. or in a gym contra-indicator recovery occurs.
It’s also about establishing how many environment. must be conducted 5 Additional
clients a trainer can manage during an and documented fluids should “TRAINING
EMS session without compromising on in writing before a be consumed before, MUST NEVER BE
the workout results or, more importantly, client's first training during and after
on their safety - that number is two. session, especially training (up to 500ml) CARRIED OUT
previously sedentary to avoid possible renal BY ANYBODY
The researchers also advise against individuals. Where stress (especially with SUFFERING
the private use of the commercial- relevant anomalies undiagnosed problems).
grade technology without the support are found, a doctor FROM AN
of a qualified and licensed trainer or must be consulted. 6 Under no ILLNESS,
instructor. “In this context, we are Medical consultation circumstances ESPECIALLY IF
also very critical of the approach and clarification is may WB-EMS training THEY PRESENT
being adopted by some providers of advisable in the case to exhaustion take WITH FEVER.”
increasing the instructor-user ratio to of any discomfort, place during the first
such a level that personalised and thus physical restrictions, training session or 9 During
safe and effective training is no longer infections or other trial training. After the training
possible, even in light of technical internal, cardiological a moderate initial session, the qualified
progress and trainer education,” states or orthopedic WB-EMS session, EMS trainer
the Cologne-based sport scientist Ingo conditions. Training the stimulation level should concentrate
Froböse. To contextualise this stance, can only commence or current must exclusively on the
he describes WB-EMS as “a therapeutic if medical clearance be progressively interests of the
weapon which belongs only in the right has been given. increased and adapted user(s). Before, during
and responsible hands“. to the individual's and after the session
3 WB-EMS specific goals. The the trainer should
“We are very critical of increasing the instructor- training must highest level is to verbally and visually
user ratio to such a level that personalised, safe and only be engaged in be reached only check the user‘s
effective training is no longer possible.” by those who are after 8-10 weeks of condition to rule
in otherwise good systematic training out health risks and
*Wolfgang Kemmler (Institute of Medical Physics, Friedrich- physical condition at the earliest. ensure an effective
AlexanderUniversity Erlangen-Nuremberg); Heinz Kleinöder and are free of training response.
(Institute of Training Science and Sport Informatics, German Sport pain. This includes 7 Initial training Training is to be
University Cologne); Michael Fröhlich (Movement andTraining abstaining from sessions should stopped immediately
Science, KaiserslauternUniversity of Applied Science); Stephan Müller alcohol, drugs, be curtailed with only if there are any
(Glucker Ausbildungskolleg, Kornwestheim); JensVatter (Glucker medications, a moderate-intensity contraindications.
Ausbildungskolleg, Kornwestheim); www.bodylife.com/international; stimulants, muscle stimulus applied.
body LIFE 5 I 2016 l 5 relaxants or stress An introductory 10 During
ahead of the training session that entails training,
session. Training must a five-minute impulse the equipment‘s
never be carried out familiarisation period operating controls
by anybody suffering and 12-15 minutes of must be directly in
from an illness, intermittent load reach of the trainer
especially if they with short impulse and the user at all
present with fever. phase is advisable. times. Adjustments
must be simple, quick
and precise. ■

www.fitnesshis.co.za 41

TRAINING ■ WORKOUT

>> Photography by Michael Neveux@neveuxstudios

ASWERIRMTGHSIwww.michaelneveuxphotography.com
THE BLUEPRINT TO CREATING
BICEPS AND TRICEPS OF
LEGENDARY PROPORTIONS

When it comes to sustain the muscle pump that drives PROFILE
legendary physiques, muscle growth.”
BORN: Valencia, Spain
few can rival global He combines his approach to LIVES: Spain
training with a nutrient-dense diet and
fitness icon Sergi comprehensive supplement regimen to QUALIFICATIONS:
fuel the repair and recovery processes Bachelor of Science degree in
Constance. Balance, symmetry, outside of the gym. “In this instance physical education and sports
the percentage of carbohydrates and DATE OF BIRTH: 25 Oct 1988
muscle density and vascularity are fats in my diet is higher than protein
as they’re important and necessary to HEIGHT: 185cm
the hallmarks of his conditioning and fuel growth. The second part of my diet WEIGHT: 100kg
is to maintain muscle mass and burn
the quality of his arm development is fat. I do this by increasing my protein
intake and reducing my carbohydrate
no different. and fat intakes. This forces my body to
To create the aesthetic that his turn to fat reserves for the energy
I need to train.”
millions of followers around the world
seek to emulate, Sergi says he employs
different types of training techniques.
“I like to mix up the set and rep
structures of my workouts by using
super sets, drop sets, and forced reps. I
also often train to failure to achieve and

www.sergiconstance.com T: @sergiconstance I: @sergiconstance F: Sergi Constance

42 MARCH - APRIL 2018

■ STANDING BARBELL CURL

HOW TO DO IT: Grasp the barbell with a shoulder-width underhand grip. Keeping your elbows
at your sides, curl the barbell up until your forearms are vertical, or just past that point. Lower the
barbell back down until your arms are fully extended.

Humerus Contacted
Radius Biceps

Contacted Ulna
Triceps

ARM ANATOMY

TRICEPS: BICEPS
BRACHII:
this muscle has three
(tri-) heads this muscle has two (bi-) heads
FUNCTION: Extends the arm FUNCTION: Bends the arm
at the elbow. at the elbow and turns the
LOCATION: The medial forearm palm-up.
and lateral heads attach to LOCATION: The two points
the posterior surface of the (one for each head) originates
humerus. The long on the deep anterior, superior
head attaches to the lower part of the scapula. These
border of the scapula, close to points are the glenoid fossa
the arm socket. All three heads and the coracoid process, and
attach to the tricep tendon, they insert on the anterior
which inserts into the base surface of the radius below
of the ulna on its posterior the head.
side. This point is called the
olecranon.

SERGI’S ARM WORKOUT

WORKOUT SETS REPS

Tricep pushdowns with bar 4 20

Standing narrow-grip EZ bar curls 4 20

EZ bar skull crushers 3 15, 10, 10

Standing barbell curls 3 15, 10, 10

ANTAGONIST SUPERSET #1:

One-arm preacher curls and 3 10-12 each
one-arm overhead tricep extensions

ANTAGONIST SUPERSET #2:

One-arm concentration curls 3 10-12 each
and dumbbell kickbacks

TRICEP SUPERSET:

Overhead cable extensions 3 10-12 each
and triceps rope pushdowns

BICEP FINISHER: Standing hammer curls to failure.

www.fitnesshis.co.za 43

TRAINING ■ WORKOUT

■ TRICEP
PUSHDOWNS
WITH BAR

HOW TO DO IT: Face a high pulley
machine and grasp a straight bar
cable attachment with a narrow
overhand grip. Position your
elbows at your sides. Extend your
arms down. Return to the starting
position, until your forearms are
close to your upper arm. Repeat for
the required reps.
SERGI SAYS: “This is the ideal
exercise to warm up on as you can
control the weight and focus the
tension directly on the triceps to
create that important mind-muscle
connection during the subsequent
sets. Don’t go too heavy. Use a
weight that is sufficient to squeeze
the muscle and maintain the
contraction while maintaining
perfect form.” As this is a warm up,
Sergi suggests using higher reps
and a lighter weight – 4 sets of 20
reps is what he does.

“DON’T GO
TOO HEAVY.
USE A WEIGHT
THAT IS
SUFFICIENT TO
SQUEEZE THE
MUSCLE AND
MAINTAIN THE
CONTRACTION
WHILE
MAINTAINING
PERFECT
FORM.”

44 MARCH - APRIL 2018

■ STANDING NARROW-GRIP EZ BAR CURLS

HOW TO DO IT: Stand upright with your SERGI SAYS: “I like using the narrow
core engaged and braced. Hold an EZ bar grip because it works the brachialis – a
at the closer inner cambered handle. The long and powerful muscle under the
palms of your hands should face forward biceps brachii - and the long head of
and slightly tilted inwards. Keep your biceps. Again, the aim here is to use
elbows tucked in close to the ribs. Curl higher reps and less weight to create the
the bar upward by contracting the biceps mind-muscle connection by squeezing
to flex the elbows. Curl the bar up until the muscle at the peak and controlling
the bar is at shoulder level. Hold the peak the movement with perfect form. Focus
contraction for a count before lowering on only incorporating the biceps to curl
the bar back down, under control. the weight up.”

FORM TIP: ENSURE THAT ONLY YOUR FORE-
ARMS MOVE DURING THE CURL.

■ EZ BAR SKULL CRUSHERS

HOW TO DO IT: Lie back on a flat bench holding an EZ bar with an overhand grip.
Extend the bar up above your shoulders by extending your arms. Lower the EZ bar
down toward the top of your head by flexing your elbows. Allow the bar to descend as
low as possible. Extend your arms to return to the starting position.

www.fitnesshis.co.za 45

TRAINING ■ WORKOUT

“SQUEEZE
THE BICEP
IN THE PEAK
CONTRACTION
PHASE AND
HOLD FOR A
COUNT BEFORE
LOWERING
BACK DOWN

UNDER
CONTROL.”

ANTAGONIST SUPERSET #1

■ ONE-ARM PREACHER CURLS

HOW TO DO IT: Hold a dumbbell in one hand and place the upper arm on top of the
preacher curl bench. Slowly lower the dumbbell until your upper arm is extended
and the bicep is fully stretched. Curl the weight back up by contracting your bicep and
flexing your elbow. Squeeze the bicep in the peak contraction phase and hold for a
count before lowering back down under control.

■ ONE-ARM OVERHEAD TRICEP EXTENSIONS

HOW TO DO IT: Hold a dumbbell SERGI SAYS: “This is a great exercise to
overhead with one arm. Lower your isolate the triceps. This move works the
forearm behind your head by flexing your long head of the tricep, which is essential
elbow. Raise the dumbbell back up by for overall arm development. Keep your
extending your elbow. back straight during the movement and
focus on only moving the weight with
your tricep to isolate the muscle.”

46 MARCH - APRIL 2018

ANTAGONIST SUPERSET #2

■ ONE ARM DUMBBELL CONCENTRATION CURL

HOW TO DO IT: Sit on a bench holding a dumbbell between your feet. Place the back
of your upper arm on your inner thigh. Lean into your leg to raise your elbow slightly.
Curl the dumbbell up to the front of your shoulder. Lower the dumbbell back down to
the starting position, until your arm is fully extended.

■ DUMBBELL KICKBACKS

HOW TO DO IT: Kneel over a bench with until it is straight. Return to the starting
one arm supporting your body and the position by flexing your elbow and
other holding a dumbbell with a neutral repeat for the required reps. Continue
grip. Position your upper arm parallel to with the opposite arm once you have
the floor. Extend your arm back and up completed a set.

FORM TIP:
FOR A

GREATER
RANGE OF

MOTION
POSITION THE

ELBOW OF
YOUR UPPER
ARM SLIGHTLY

HIGHER
THAN YOUR
SHOULDER.

www.fitnesshis.co.za 47

TRAINING ■ WORKOUT

TRICEP SUPERSET

■ OVERHEAD CABLE EXTENSIONS

HOW TO DO IT: Grasp either end of a positioned behind your neck. Allow your
elbows to be pulled back under the
rope attachment attached to the high cable’s resistance. Extend your forearms
pulley. Turn your body away from the forward until your elbows are straight.
pulley machine and position the rope Allow the cable to return back over your
attachment behind your neck. Bend over neck under control.
at your hips with the rope attachment

■ TRICEP ROPE PUSHDOWNS

HOW TO DO IT: Stand facing the pulley machine. Grasp either end of the rope
attachment attached to the high pulley with your palms facing one another.
Position your elbows by your sides. Extend your arms downwards while pronating
your forearms so that your palms are facing back at the bottom of the movement.
Squeeze your triceps at the bottom of the movement before returning to the
starting position by flexing your elbows.

FORM TIP: YOUR ELBOWS CAN TRAVEL
UP A FEW INCHES AT THE TOP OF THE
MOVEMENT. STAY CLOSE TO THE CABLE
THROUGHOUT THE MOVEMENT TO PROVIDE
RESISTANCE AT THE TOP OF THE MOTION.

48 MARCH - APRIL 2018