Fitness His Edition Issue 34

“THE
HAMMER

CURL IS
A GREAT
EXERCISE TO
DEVELOP
LONG BICEPS
AND DEFINED
FOREARMS.”

■ STANDING
ALTERNATING
HAMMER CURLS

HOW TO DO IT: Stand upright with
a slight bend in your knees. Hold
dumbbells in either hand, positioned at
your sides, with your palms facing in and
your arms straight. Keep your elbows
at your sides, then raise one dumbbell
upward, until your forearm is vertical
and your thumb is facing your shoulder.
Lower the dumbbell back to the original
position and repeat on the other side. ■

www.fitnesshis.co.za 49

TRAINING ■ FITNESS NEWS

TREND WATCH GET GUT FIT

RESISTANCE CLOTHING A recent study conducted
turns everyday activities into
opportunities to improve physical in human subjects at the
fitness and tone muscles. These
benefits apply to athletes, casual University of Illinois offers the
gym-goers and rehab patients.
Optimise everyday movements and first definitive evidence that
activities, from running errands to
arduous workouts, with a pair of exercise in isolation can change
Physiclo resistance leggings – pants
that contain built-in resistance the composition of microbes in
bands. According to the company’s the gut. The study was designed
website, the gear boosts your to isolate exercise-induced
changes from other factors
energy expenditure by about such as diet or antibiotic use,
14% and increases muscle and found “clear differences
activation by 23%. in how the microbiome of
somebody who is obese versus
TRAINING somebody who is lean responds
to exercise.”
RESEARCH, NEWS, AND THE LATEST PRODUCTS
TO BOOST YOUR HEALTH AND FITNESS

10 MINUTES! 30%

That’s all the exercise your brain needs for a boost in brain power, at least THE ABANDONMENT
temporarily, according to findings by researchers at Western University in London, RATE FOR FITNESS
Canada. Their research suggests that even 10 minutes of aerobic activity can TRACKERS. THIS
HAPPENS EITHER
prime the parts of the brain that help us problem-solve and focus. BECAUSE PEOPLE
DO NOT FIND THEM
USEFUL, THEY GET
BORED OF THEM OR
THEY BREAK.

STUDY BY GARTNER’S PERSONAL
TECHNOLOGIES.

50 MARCH - APRIL 2018

30 LAB MUSCLE

MINUTES Fully functional human

A 30-MINUTE SAUNA CAN REDUCE BLOOD muscle has been grown from
PRESSURE AND INCREASE VASCULAR
COMPLIANCE, WHILE ALSO INCREASING stem cells in the lab by a
HEART RATE TO A SIMILAR DEGREE AS
MEDIUM-INTENSITY EXERCISE. THESE ARE team from Duke University
in North Carolina. The
THE FINDINGS OF A STUDY CONDUCTED BY SCIENTISTS AT THE researchers “reprogrammed”
UNIVERSITY OF EASTERN FINLAND, WHICH WERE PUBLISHED IN adult skin or blood cells to
THE JOURNAL OF HUMAN HYPERTENSION. create juvenile, versatile cells
called “induced pluripotent
STRONG CORE stem cells” or iPSCs. Like
naturally-occurring stem cells
A new study conducted by researchers from The found in embryos, iPSCs can
Ohio State University Wexner Medical Center, the develop into any type of human
findings of which were published in the Journal of cell with the right stimulus.
Biomechanics, suggests that runners with weak In this experiment, the iPSCs
deep core muscles are at higher risk of developing were triggered into becoming
low back pain and injuries. When these deep core skeletal muscle cells, which
muscles are weak they force your body to compensate then grew into “functioning
by engaging more superficial muscles, like the abs. human skeletal muscle”.
These then work harder and reach fatigue faster, which While the team plans to use
is a major risk factor for injuries. The fix, according to the ‘grown’ cells to research
the research team, is planks, especially on unstable degenerative diseases, the
surfaces, as these focus on stabilising the core. muscle fibres were also
successfully implanted into
adult mice. While they survived
and functioned for at least
three weeks, they were weaker
than natural muscle. However,
this could be the first step
to designer muscle tissue...
The findings were reported
in the science journal Nature
Communications.

ROUGUE BUYS OSO BARBELL products.
ROGUE FITNESS, among As part of the
the largest producers of agreement, Rogue will carry all
American-made strength and OSO products into its line-up in 2018.
conditioning equipment, which
has been popularised through its Visit www.roguefitness.com
association with the CrossFit Games,
formally announced its acquisition
of OSO BARBELL, a leading designer
and manufacturer of barbell collars
and other specialty weightlifting

TREND WATCH

Forget the standing desk, it’s now possible to pedal your way to improved health and fitness
while you work with the BIKE DESK. By combining an exercise bike with a standing desk, users
can sit, stand, or pedal whenever they want. Smaller and more portable than a treadmill desk
and more versatile than a traditional standing desk, they are ideal for office and home use.

www.fitnesshis.co.za 51

TRAINING ■ EXERCISE GUIDE FDLRAAGGSON
A HARDCORE EXERCISE FOR
DO NOT PULL A HARD AND STRONG CORE
ON THE BENCH
WITH YOUR TIP: Keep your body straight
ARMS AS THIS throughout the movement. This can only
CAN PLACE
STRESS ON be achieved when all stabiliser muscles
THE BACK OF in the core – the abs, lower back and
YOUR NECK. glutes – are engaged and firing.

TIP: Never arch the lower back.
Your body must remain straight from
shoulders to toes.

STARTING WHAT IT WORKS...

Lie on a flat bench. Grasp the head rest or hand holds with both hands This impressive and potent exercise popularised
behind your head. Place your legs and feet together and straighten them. by martial arts master Bruce Lee imparts
Engage your core and accessory musculature to create tension throughout functional strength throughout the body to deliver
your body, from your traps and back through to your legs. stability during everyday movements where your body
is upright, such as standing, walking or running. It is
THE MOVEMENT one of the most powerful forms of trunk stabilisation
that can be trained in the gym.
Lift your legs and torso up in unison until your body reaches a 45-degree
angle at the very least. Keep your shoulder blades in contact with the MUSCLES TARGETED
bench. Hold for a count, then slowly lower your torso and legs back down
under control until they are just above the bench. Do not disengage your Primary: Rectus abdominis
body’s tension by coming to a complete rest on the bench. Repeat the Synergists and stabilisers: Glutes, arms, shoulders, upper
movement for the required reps before taking a rest. back, quads and hammies, your deep core – iliopsoas, tensor
fasciae latae, sartorius, rectus femoris, adductor longus and
52 MARCH - APRIL 2018 brevis, obliques – and erector muscles

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TRAINING ■ FORM FIRST PISTOL SQUAT
TAKE YOUR STRENGTH AND MOBILITY
WHAT IT WORKS: to the next level with this advanced move.
This complex bodyweight
exercise targets your legs To start: Stand with your arms Hips: Press back with your hips and squat
unilaterally to develop symmetrical
strength and improve balance. extended out in front of you. Balance all the way down until your glutes reach
It also engages many core and on one leg with the opposite leg extended the Achilles of the bent leg at the bottom of
accessory stabiliser muscles which and lifted off the floor. Stabilise your ankle the movement. Tuck your tailbone in as you
help to build functional strength. and keep tension throughout your body. squat down.
When performed through a full
range of motion and with proper Head and neck: Keep your head Extended leg: Keep this leg straight
form, the pistol squat is also a
potent enhancer of mobility up and gaze cast forward to maintain throughout the movement.
balance and neck and spinal alignment.
in the hips, knees, Bent knee: The knee of the loaded leg
and ankles. Arms: Reach with your arms,
should point in the same direction as the
keeping them in the extended position planted foot and should extend past the
in front of you. ankle as far as possible. Do not allow the
knee to cave in our fall to the outside during
Torso: Keep your torso upright the descent or extension phase.

throughout the movement. Ankle: Full range dorsiflexion in the

Back: Keep your back straight as ankle is required to perfectly execute the
pistol squat.
you descend into the squat.
Planted foot: Keep the foot of the

loaded leg planted firmly and in direct
contact with the floor across the full surface
area of the foot. Drive your body back up
by pressing this foot into the ground and

extending the loaded leg to return to the
upright position. ■

MUSCLES TARGETED: ABOUT THE ATHLETE: Andrew Ramsay is a strength & conditioning specialist,
Primary: Quadriceps (upper thigh) and the co-owner and Head Coach at WICO Fitness (50 Chrisoliet St, Jukskei
Secondary (synergists and Park, Randburg). He holds an Honours degree in Sport Science, and is a CrossFit
stabilisers): Glutes, hamstrings, Level 1 instructor. He is a two-times National Powerlifting champion (74kg
adductor magnus, calves (soleus and division), with personal bests of 217.5kg in the back squat, 140kg in the bench
gastrocnemius), erector spinae, abs press, and 260kg in the deadlift. Follow him on Instagram @trainerdrew.
(obliques, rectus abdominis), iliopsoas,
tensor fasciae latae.

>> Performed by Andrew Ramsay >> Photography by Cindy Ellis

54 MARCH - APRIL 2018



TRAINING ■ FEATURE

COMMON ERRORS FIX
IN TECHNIQUE TO
AVOID WHEN DOING FYOORUMR
THE BASIC COMPOUND
The importance of proper form during compound lifts
MOVEMENTS cannot be overstated – it reduces your risk of injury
and ensures that the exercise stress is being imposed
on the targeted muscles to maximise the adaptive
response. This will ultimately deliver more muscle and greater
gains in performance over time.

However, local gyms are filled with guys making common
mistakes. Most do so unconsciously and unintentionally as they
never learnt correct form at the outset, while other mistakes
stem from pervasive conventional advice shared in the weights
room that has proven to be wrong or inaccurate.

Whatever the reason, poor form needs to be stamped out,
particularly when executing the most common compound moves
– the squat, deadlift and bench press. To ensure you become
the bastion of proper lifting technique, from the set up to the
execution of every rep, follow Fitness His Edition’s guide to fixing
your lifting form.

THE DEADLIFT
■ THE PROBLEM: ■ THE PROBLEM: ■ THE PROBLEM:

LOCKED OUT LEGS FOOTLOOSE ROUNDED OR ARCHED BACK

A common mistake made by gym- To create the ideal foundation for a Maintaining a neutral spine is essential
for safe and effective deadlifting. A
goers is to lift the bar off the floor powerful standard deadlift (arms outside rounded (forward) or hyperextended
(arched back) back position can place
while keeping the legs straight. legs), your feet should be hip-width to immense stress on the lumbar spine,
This requires that your back takes shoulder-width apart. A wider stance is which increases the risk of injury.
the strain to execute the lift, which less functional and can also increase the Maintain a neutral spine position
significantly increases your risk risk of back and spinal injuries by causing throughout the lift by keeping your head
of serious injury. The correct the shoulders to round. up, gaze cast forward and your torso in an
movement patten is a hip hinge upright position with your core muscles
with slightly bent knees. As the bar “YOUR FEET SHOULD BE braced. Pulling your shoulder blades back
passes your knees you can extend HIP-WIDTH TO SHOULDER- also helps to maintain a neutral spine.
your torso upward to complete the WIDTH APART.”
movement.

56 MARCH - APRIL 2018

THE SQUAT weight onto your toes erodes this
■ THE PROBLEM: in the adductors or due to a strength stability. An inability to keep your
asymmetry in the hip extensors. heels down during a squat could also
STIFLED STANCE Ultimately you want to create a platform be due to poor ankle mobility or poor
that feels natural and comfortable, but hip mobility. In either case, it’s best
A lot has been said and written that requires symmetrical strength and to rack the weight and abstain from
adequate mobility in the associated squatting until you are able to develop
about the ideal stance for a deep, structures. Whatever foot stance you the requisite mobility to get that ass to
adopt, be sure to track your knees over the grass with your heels still firmly
powerful squat, but the truth is that your toes to limit the internal or external planted on the floor.
rotation of the knee.
there’s no universal law governing ■ THE PROBLEM:
■ THE PROBLEM:
the appropriate distance between TRUNK SWAY
your legs and feet. That’s because TIPPY TOES
everyone is different. We each have A great deal of your power and
different biomechanics and anatomical Keeping your feet firmly planted on
structures. We vary in height and all stability in the deep squat stems
have differing levels of mobility. This the ground is essential for a strong from your torso position. When guys
means you need to find the ideal stance and balanced squat. This base creates who lack adequate hip and ankle
that suits your body best. The general a solid foundation and shifting the mobility try to get their heels on the
rule of thumb is hip-width apart, but you floor, they often compensate at the
can go slightly wider or narrower if that hips by leaning forward. This shifts
feels more comfortable. your centre of mass by taking your hips
and shoulders (where you’re carrying
■ THE PROBLEM: TEST YOUR FOUNDATION: the weight) out of alignment. This can
Once you reach the deep squat position, try throw you off balance or, worse, place
SISSY SQUATTING wiggling your toes. If you can’t do so without immense stress on your lower back.
As you move through the squat, ensure
The ability to only squat to parallel is losing your balance, your weight is not that you keep your spine in a neutral
a sign of poor hip mobility. So, rather adequately distributed through your feet. Work position and your torso upright.
than reinforce an existing issue, take
some time away from the squat rack to on shifting your weight onto your heels.
improve your mobility. Unless there’s
a serious injury, pain or structural
impediment, there is no reason why you
can’t get low and power through a full
range of motion on every rep.

■ THE PROBLEM:

WHERE’S YOUR HEAD AT?

You may have been taught that

powerful squats are led with the
head... well, that’s not true. Lifting
your chin to look up at the ceiling as
you power out of the hole can alter
your spinal position and change your
upward trajectory. Shifting your head
backwards and craning your neck can
also result in a nerve impingement
in the cervical spine, or can close the
neural transmission pathway along
your spine thereby impeding the brain’s
ability to effectively communicate with
your muscles. Rather keep your neck
straight and aligned with your spine
and your gaze cast forward.

■ THE PROBLEM:

FOOT POSITION

Most purists will suggest that you

keep your feet pointed forward, while

others say a slight angle of 15-30
degrees is acceptable. As mentioned,
there is no right or wrong answer. The
question should be whether this is done
to compensate for a lack of strength

www.fitnesshis.co.za 57

TRAINING ■ FEATURE

THE BENCH PRESS

■ THE PROBLEM: ■ THE PROBLEM: ■ THE PROBLEM:

FLARED ELBOWS A LACK OF SUPPORT WEAK GRIP AND
LIMP WRISTS
Many gym-goers incorrectly assume A worrying trend seems to have
emerged in gyms around the country When lifting heavy loads you want to
that the bench press is a linear whereby lifters raise their legs up, be in control of the weight. With that
placing them on the bench or at a in mind, why would you want to try and
movement – that the bar is pressed 90-degree angle. Your feet form a control a loaded bar moving above your
integral part of the support base needed head with a precarious thumbless grip?
straight up from the mid-chest starting for heavy bench pressing. As such, Wrap your thumbs around the bar and
position. The truth is that this movement always bench with your feet flat on the hold it with a strong grip. Studies also
arc isn't a vertical line and by trying floor. Keep your feet under your knees show that a strong grip is a precursor
to limit the arc of movement you alter and place them shoulder-width apart. to greater muscle fibre recruitment
angles at a number of important joint during the lift and therefore greater
structures. One such joint is the elbow. “ALWAYS BENCH WITH YOUR strength. Along similar lines, you want
In a misguided attempt to press the FEET FLAT ON THE FLOOR. KEEP to ensure the weight is distributed
bar straight up, many lifters flare their YOUR FEET UNDER YOUR KNEES evenly and through a solid base of
elbows out to the side. When your upper AND PLACE THEM SHOULDER- support. This can't be done when
arms are perpendicular to your torso WIDTH APART.” your wrists are cocked or at an angle.
you limit your strength potential and this Ensure your wrist align with your
can also cause an impingement at the elbow to keep your forearms vertical to
shoulder joint. To avoid this scenario and generate maximum force. ■
harness your maximum strength, tuck in
your elbows at a 75-degree angle at the
bottom of the lift and keep them close to
your sides on the pressing phase.

58 MARCH - APRIL 2018

TRAINING ■ CROSSFIT

ABOUT THE
AUTHOR:
Julian
Reichman-
Israelsohn is
the owner and head trainer
at CrossFit Platinum

TTINHHSIENIDBKEOINXG In essence, this is what CrossFit for GPP
TO GAMES OR NOT TO GAMES is all about.
as the Games athletes train by following
The start of every year is characterised the same training regimens adopted by Each CrossFit Many competitive CrossFitters will
those competing in the sport of fitness. box the world follow various strength routines and
by New Year’s resolutions and the start This is where things can get blurry and over has a programmes designed and written
issues can arise. different variation by other competitive athletes or their
of the CrossFit competitive season as on how they coaches. These programmes are
The average CrossFitter doesn’t and programme the dominated by strength work and are
we gear up for the worldwide CrossFit shouldn’t need to train in the same routines offered readily available to the public on the
way that the elite competitive CrossFit to the public. Internet. That means anyone can sign
Open. That means people are either athletes train. Athletes who hope to That means up to any number of these routines by
make it to Regionals or the Games have that with over paying a monthly fee. This has led to
starting a new fitness regimen or vastly different training requirements 14 000 affiliates an increase in the number of average
to those of the average athlete training worldwide, there CrossFitters engaging in competitive
they’re trying to improve or modify to be better at everyday life. Games is potentially over CrossFit-type training. However, this
athletes benchmark themselves against 14 000 different is unnecessary and is proving to be
their existing routines to take their stringent physical requirements such combinations of problematic. A true-to-form CrossFit
as strength, gymnastics abilities and CrossFit that one box should offer a GPP routine that
training to the next level. cardiovascular fitness. Their training can choose from. incorporates numerous other elements,
This delivers an interesting dynamic plans and periodisation requirements in addition to basic strength work to help
are therefore vastly different. They know members get stronger. The only athletes
in the box as the newcomers to CrossFit when they need to peak in their training who need a strength-biased routine are
bring a great deal of enthusiasm and cycles, which leaves little guesswork competitive CrossFitters, or power- and
an air of anticipation into the box in planning their training routines. The weight-lifters.
environment. In contract, existing average CrossFit member, on the other
members can often lose site of where hand, has very different requirements. A mantra I learned from one of the
they are and where they want to be with They may be supplementing an existing most inspiring adventures I’ve ever
regard to their CrossFit training at this routine or sport, or looking to better experienced, namely SealFit and the
time. Each CrossFit box the world over themselves by boosting fitness to levels Unbeatable Mind, created by retired Navy
has a different variation on how they never experienced before. Whatever Seal Commander Mark Divine, is that of
programme the routines offered to the the goal, be it functional strength and “what is your why?” It’s important to
public. That means that with over 14 000 fitness or sport-specific performance be aware of and understand the reasons
affiliates worldwide, there is potentially enhancement, CrossFit becomes the for starting a CrossFit journey and
over 14 000 different combinations of springboard for their new fitness journey. what you’re looking to achieve from
CrossFit that one can choose from. Some the training.
confusion can therefore arise among
those that adopt CrossFit training for Do you intend on competing in a local
general physical preparedness (GPP), CrossFit throwdown or competition, or
especially at the start of the year when is your aim to make it to Regionals or
many competitive CrossFitters are even the Games? Do you want to use
already in the preparation phase for the CrossFit to supplement your current
CrossFit Open. Many new CrossFitters sport of choice to make you a better
think they need to train in the same way athlete? Only once these questions
have been answered can CrossFit box
owners and head coaches adequately
advise clients on the right path to follow.
They also need to be firm and clear as
to which athletes should be doing the
competitive training required for the
Sport of Fitness and which athletes
should just follow GPP-type training.
When this happens then clients can
progress on their chosen fitness and
CrossFit journey with the peace of mind
that they are in fact on the correct and
most beneficial path to achieving any and
all goals. ■

www.fitnesshis.co.za 59

TRAINING ■ WORKOUT

>> PPheorftoorgmraepdhbyybJyaCsionndyDEulnlnising
>>
>T>raSihnoBtoountilqouceatGioynmawt ww.train-gym.co.za
>> Medicine balls available from
www.MiFitness.co.za

BASTWTHOIMMTAENIAMLEUCRLREISTRRMIPNCTHOAUITOUPPIHTPN:NSEDETOEGOONTDYRWOMYLUNTO.IIGSLMUOHEREATTSDHE

Jason Dunning is an NPL-sponsored
athlete and a qualified exercise
physiologist specialising in training
techniques, nutrition, and blood work
variables. He represented South
Africa at the 2017 WFF Universe,
placing 2nd in the Men’s Fitness
Bodybuilding category.

60 MARCH - APRIL 2018

MTAKEEDYOICURINE
FOHRIGSHU-PINETREIONRSITCYOMNDEIDTIOBNALINLGCIRCUITS

THE MEDICINE, OR MED BALL IS A SIMPLE YET ■ THE WORKOUT
HIGHLY VERSATILE STRENGTH AND CONDITIONING
This high-intensity med ball workout
TOOL as it can be applied to the attainment of just combines complex compound
about any physical goal. Where it excels, though, is in resistance exercises with explosive
training explosive power, rotational core strength, and cardio-type movements to help you build
strength and blast fat at the same time.
for high-intensity metabolic conditioning.
■ DIRECTIONS
For instance, the balls can be thrown and caught, which makes
them ideal for explosive movements that can improve overall Perform all of the exercises in the
circuit back to back, executing one set
athleticism. Training with a med ball is also beneficial because it for time of each exercise. Only rest once
enables multi-planar movement, whereas traditional weight lifting an entire circuit has been completed.
is often very linear in nature. Controlling this weight as it traverses Move on to the next circuit, completing
each one to conclude one round. After
across movement planes is what challenges your core completing one full round of the circuits,
stability and also improves coordination. This take a longer rest of 60-90 seconds,
makes it an extremely functional form of before performing another round.
exercise that has gained it popularity in Perform 3-5 rounds per sessions.
strength and conditioning gyms and
CrossFit boxes around the world. Start by performing each exercise
for 45 seconds. Focus on the quality
BALL SENSE and speed of execution rather than
quantity. Each week add 15 seconds
ORIGINS to each circuit.
Training with weighted balls dates back to as early as 1 000 BC,
when it was used as a form of strength and conditioning for ancient
gladiators and Persian wrestling athletes. Other accounts date the
use of medicine ball training back some 2 000 years, when the father
of western medicine, Hippocrates used sand-filled animal skin pouches
to rehabilitate patients. This makes medicine balls one of the oldest
forms of strength and conditioning equipment still in use today.

SELECTING THE RIGHT BALL
When choosing a weight, select a ball that is heavy enough to slow
your rate of movement, but isn’t so heavy that you sacrifice control,
accuracy, or range of motion.

TYPES OF MEDICINE BALLS
Med balls are available in varying sizes and weights. They also vary in
consistency. Traditional med balls are made from leather and filled with
sand. These are ideal for moves like slams as they absorb shock and
don’t bounce.

Other weighted balls are rubberised. This means they hold their
spherical form better, but this also gives them more bounce. Beware
when slamming these balls as they can bounce back up into your face.

www.fitnesshis.co.za 61

TRAINING ■ WORKOUT AB

1 SQUAT SWINGS C
C
Stand with a wide stance holding a
medicine ball with both hands between
your legs. Squat down then as you rise
up, swing the medicine ball up over your
head. From the extended squat position
with the medicine ball above you, drop
down into another squat while using your
core to control the descent of the medicine
ball back between your legs. Continue the
swinging motion in a fluid manner.

FORM TIP: Be
sure to keep your
back straight,
chest up and look
straight ahead to
ensure proper back
posture.

MED BALL
CIRCUITS #1

1 Squat swings

2 Rolling push-ups with
knee tucks

3 Rock and roll up

4 Kneeling hip extension with
tricep extension

5 Ball slams

AB

2 ■ ROLLING PUSH-UPS WITH KNEE TUCKS

Drop down into an extended push-up right knee across your chest towards
the ball. Step your right foot back to
position with your left hand on top of the floor. Roll the ball across to your
the medicine ball. Flex your elbows to right hand and repeat the movement
lower your body and perform a push- on the other side.
up. As you extend your arms, bend your

62 MARCH - APRIL 2018

AB 3 ROCK & ROLL UP

FORM TIP: Use Lie on your back on the
the weight of ground, holding a medicine
the medicine ball
and the strength ball in both hands above
of your core to
generate the C your head. Pull your knees
momentum needed into your chest and
to pop up off the rock backwards. As
floor into the deep your rock forward,
squat position. use the momentum
generated by the
A weight of the ball to
pop up off the floor in a
FORM TIP: Keep your elbows controlled manner, into a
pointed forward during every deep squat position. Extend
phase of the movement. your hips and knees to stand
up. Slowly lower yourself
A BC back down into a deep
squat then sit your bum
4 KNEELING HIP EXTENSION back down on the floor to
WITH TRICEP EXTENSION lie back down to repeat the
movement sequence.
Position yourself on your lower upper legs into the extended
upright position. When your body 5 BALL SLAMS
legs and knees with your glutes is upright, extend both arms
overhead. Bend your elbows to Stand holding a medicine ball in
on your calves, holding the lower the ball behind your head, both hands. Lift the medicine ball
then drop back down into the overhead and then slam it into the
medicine ball with both hands kneeling position. ground as hard as you can. Try to
use your whole body, including your
and bent arms behind your head. legs and core. Catch the ball or pick
Engage your glutes and extend it up and repeat.
your hips to drive your torso and
B

NOTE: Be
careful not
to let the
medicine
ball bounce
back and
hit you in
the face.

www.fitnesshis.co.za 63

TRAINING ■ WORKOUT

MCIERDCUBIATSLL#2 1 BACKWARD A B
LUNGE WITH
1 Backward lunge with OVERHEAD FORM TIP:
overhead lift LIFT
B Move your
2 Russian twist Stand with your feet head with your
body as it
3 Tricep push-up on ball together, holding a medicine twists so you
are looking at
4 Straight leg sit ups ball in front of you with the ball.
both hands. Step backwards
5 Med ball burpee with toss with one leg while bending
the supporting leg. Plant
2 RUSSIAN TWISTS your forefoot far behind you
on the floor. Lower your
Start by sitting on the floor body by flexing the knee
and hip of your supporting
with your knees bent and leg until the knee of your
your heels on the floor. Hold a rear leg is just above the floor.
medicine ball in both hands in As you do so, lift the medicine
ball up overhead. Return
front of your chest. Lean back to the upright position by
until your body is at roughly a 45 extending the hip and knee
degree angle. Rotate your torso of your forward supporting
leg and lowering the medicine
and the ball through the waist ball back down under
to one side. Reach as far around control. Place your
rear leg next to
as possible. Rotate your torso your supporting
back in the opposite direction. leg and repeat the
movement with the
Continue alternating sides in opposite leg.
this fashion.

A

3 TRICEP PUSH-UP ON BALL

A Drop down into an extended ball. Keep your elbows tucked in
close to your ribs. Try to lower
FORM TIP: Keep your core push-up position with both your chest as close to the ball
engaged and the head aligned as possible. Extend your elbows
with your neck and spine. hands placed close together on to press your body back up, until
top of the medicine ball. Shift your arms are fully extended.
your bodyweight forward until
your shoulders are above the
ball. Flex your elbows to slowly
lower your chest toward the

B

64 MARCH - APRIL 2018

A

4 STRAIGHT B
LEG SIT UPS
5 MED BALL BURPEE C
Lie flat with your back on the ground WITH TOSS
and a medicine ball held in both hands.
Keep your legs together as you engage Stand holding the medicine ball at chest
your core to raise your torso up until it level. Bend down to place the medicine
is over the hips. Return to the starting ball at your feet. Keeping both hands on the
position under control and repeat. ball, jump your feet back into an extended
push-up position. Perform a push-up on
A the medicine ball. Jump your feet back up
towards your hands. Stand back up while
holding the ball. As you do so, toss it up into
the air in front of you. Allow the ball to land
and come to a stop before repeating the
movement sequence.

B

CAUTION:
Do not
throw the
medicine
ball directly
overhead as
it may fall
back down
onto you.

www.fitnesshis.co.za 65

TRAINING ■ WORKOUT

1 LUNGE WITH TWIST

Stand holding a medicine ball out to the right. Rotate your torso
at the same time. Maintain the
in front of your chest, with your lunge position as you return
your torso to the centre position.
feet placed hip-width apart, your Return to the standing position,
then perform the lunge and twist
shoulders relaxed and your core movement with the other leg (rotate
engaged. Step forward into a lunge to the left this time).
with the right leg. When your front
leg is parallel to the floor, extend
your arms and the medicine ball

MED BALL
CIRCUITS #3

1 Lunge with twist
2 Big circles
3 Med ball mountain climbers
4 Lying chest toss
5 Wood chops with ball

NOTE: This variation A
will engage your core to
a greater degree than FORM TIP: Ensure that
standard mountain climbers you maintain a quick yet
performed without the controlled motion as you
medicine ball. alternate knee drives.

2 MED BALL MOUNTAIN CLIMBERS B

Begin in an extended push-up position, with both hands on top
of the medicine ball, your legs extended and your feet together.
Engage your core. Lift one foot off of the floor to quickly bring one
knee up towards your chest. As you return that foot to the floor,
immediately drive your other knee up towards your chest.
Continue to alternate knees in this fashion.

66 MARCH - APRIL 2018

A A

WARNING: 3 LYING CHEST TOSS B
Do not toss
the ball Lie face up on the floor holding the medicine ball with both
too hard
or too high hands above your chest, with your elbows bent and pointed
to ensure out to the sides. Forcefully extend your arms, in line with the
you can chest and toss the med ball straight up toward the ceiling. Catch
catch it. the ball and repeat the movement. Transition directly into the
next phase with no pause between the catch and the next press.
B
4B C
A
WOOD
CHOPS
WITH
BALL

Stand with your feet D

wider than hip-width 5 BIG CIRCLES

apart, holding the Stand with your feet positioned
shoulder-width apart and
medicine ball at your knees slightly bent, holding
chest. Brace your abs a medicine ball in both hands
as you twist your torso in front of you with your arms
to the left. Allow your straight. Rotate your arms
right heel to pivot off clockwise without bending your
the floor and bring the arms. Rotate your arms all the
way around. Complete as many
ball up over your left circles as possible for half the
shoulder. Quickly timer’s duration, then perform
“chop” the ball counterclockwise circles for the
down and across remainder of the interval. ■
your right thigh
as you pivot
your left heel
off the floor.

www.fitnesshis.co.za 67

SUPPLEMENTS ■ LATEST PRODUCTS

PRIMAL CREATINE 5000
PURE MONOHYDRATE POWDER

Creatine is arguably one of the most commonly used and

widely researched sports supplements on the market.
Primal Creatine 5000 is designed for athletes looking to
improve performance and recovery. Creatine increases
physical performance in successive bursts of short-
duration, high-intensity exercise. Creatine monohydrate’s
primary function is to increase ATP storage in muscle
cells to fuel the primary energy pathway which rapidly becomes depleted during explosive
movements. Combine Primal Creatine 5000 with a suitable diet and workout for your most
reliable size and strength companion. Find out more at www.primalsa.co.za.

ANIMAL FURY SPORTHOLICS WHEY PROTEIN

Animal Fury is a no-nonsense pre-workout With 22g of premium protein per serving, Sportholics
powder keg that could help serious lifters
stay locked in the zone. The special Whey has been carefully researched and developed
formulation combines proven pre-training
staples like Citrulline Malate, Beta Alanine, for those seeking lean muscle maintenance while
L-Tyrosine and Caffeine Anhydrous, all in dieting. Whey is an instant nutrient-dense, high-protein
efficacious doses, with 5g of Branched-Chain and low-carb drink mix that provides your body with
Amino Acids (BCAA). Fury also tastes as the nutritional support it needs to burn body fat and
good as it works, with crisp and refreshing maintain lean muscle tissue. Sportholics whey, with its
Green Apple and Watermelon flavours. combined mix of concentrate, isolate and hydrolysate,
ensures that amino acids enter the blood stream rapidly,
yet still delivers a sustained supply to aid recovery.

SUPPLEMENTS
THE LATEST PRODUCT RELEASES AND NEWS FROM THE SUPPLEMENT INDUSTRY.

NPL VITA- BIOGEN CLEAR FLAVOUR WATER ENHANCERS
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Biogen’s new Clear Flavour Water Enhancers are a great way
This high potency, to increase your water consumption without enduring the
bland taste. One light squeeze (±12 drops) of Biogen’s Clear
comprehensive Water Enhancer into 100ml of ice cold still or sparkling water is
all you need to create a flavoursome yet healthful and refreshing
8-in-1 nutrient drink. Adjust dosage as per individual taste preference.
Visit www.biogen.co.za for more info.
formula contains
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68 MARCH - APRIL 2018

SUPPLEMENTS ■ RECIPES

PPROOWTEERINUP!>>By cashe_kidd

BPRROOTWENINIE BITES hfaiebbcsaaraleikrttoibhnafiotps-gnpcophodgloarypawlondnFuuanthsrdAlttLaegaece-rOcLibotainnooeoaMat-.Uuosfdsltrsfk,RelOeeosinhdireunoNigins,grduahlDiaroafvtcomiwiidvnerueoinanlgs

10 pitted dates DATES:
2 scoops chocolate whey These fibre filled
1 egg fruits are packed
40g almond flour full of beneficial
30g coconut flour
1 tbsp coconut oil amounts of
1 tbsp raw cacao potassium, copper,
1 tsp vanilla extract
100ml almond milk manganese,
1 tsp baking powder magnesium and
Coconut and cranberries for vitamin B6. But
decorating beware! These tasty
fruits are laden with
1. Preheat oven to 180 degrees and natural sugars – up
grease a baking tray. to 66g per 100g
2. Mix dry ingredients together and add serving – so use
almond flakes. them sparingly!
3. Slowly add almond milk, egg and
vanilla extract with the coconut oil
to the mixture.
4. Pop into the oven for 30 minutes.
5. Allow to cool before topping with nuts,
coconut or cranberries.

COCONUT OIL IS AN IDEAL
SOURCE OF HEALTHY
DIETARY FATS DUE TO
ITS RICH MEDIUM CHAIN
TRIGLYCERIDES (MCT)
CONTENT. THESE FATS CAN
BE EASILY METABOLISED
FOR ENERGY AND AID IN
THE BREAK DOWN OF OTHER
FATS. ALWAYS OPT FOR
UNSWEETENED DESICCATED
COCONUT PRODUCTS.

www.fitnesshis.co.za 69

SUPPLEMENTS ■ RESEARCH

“BIFIDOBACTERIA
SUPPLEMENTS HAVE

BEEN SHOWN TO
REDUCE EPISODES
OF ACUTE DIARRHEA
BY 34%, AND THOSE OF
ANTIBIOTIC-ASSOCIATED
DIARRHEA BY 52%.”

PPORWOBEIROFTUICLS
SOME OF THE BEST SUPPLEMENTS FOR YOUR BODY AREN’T FOUND
IN THE AISLES IN YOUR LOCAL SPECIALIST STORE OR PHARMACY
where the whey proteins, pre-workouts and fat burners are sold.
During your next round of shopping stop by the refrigerated section
in the health section and take a look at the live probiotics on offer.

■ LIVING ORGANISMS ■ EXTENSIVE
FUNCTIONS
Probiotics are live microorganisms
However, the important roles they
that reside in your gut. The term play in the body extend much deeper.
For instance, they help to synthesise
probiotic is derived from Latin, with nutrients like vitamins B and K, and
produce short-chain fatty acids and
the prefix 'pro' meaning “before, or polyamines (organic compounds that
perform various vital functions
forward”, and the suffix 'bios' meaning in living cells).

“life”. As such, the meaning of probiotic Furthermore, a growing body of
research is continually expanding our
is 'life-promoting'. understanding of these tiny yet potent
They're a form of beneficial bacteria microbes. We now know that they're

that primarily help to digest food and BONUS TIP: Prebiotics are what probiotics live
absorb nutrients. Their role in healthy on. Prebiotics are derived mainly from complex
digestion extends to the promotion of starches, which deliver oligosac-charides, inulin
gastrointestinal motility and function, and fructo-oligosac-charides to the digestive
and the regulation of intestinal mucus system. Ideal sources include legumes, beans,
secretion and utilisation. oats, rye, quinoa, fruits such as bananas and
berries, and whole grains.
Another important role they fulfill in
the digestive tract is the management
of the harmful bacteria, which can
be ingested and build up through the
normal course of daily life. In doing
so, they help to keep body's delicate
microbiome in check. They also help to
destroy other pathogens that may enter
our systems.

70 MARCH - APRIL 2018

BONUS TIP: Bolster your microbiome by adding ■ UNDERSTANDING PROBIOTIC SUPPLEMENT LABELS
natural probiotics to your system by including
cultured dairy products such as kefir and The type and strain of probiotic in the product you’re buying is generally listed as:
natural full-fat yoghurt, and fermented foods like
sauerkraut in your diet. as more bacteria make it into your

involved in other important bodily ■ LACTOBACILLUS (the genus) intestines after passing through the
functions, including immune function ■ RHAMNOSUS (the species) stomach and its acids. A product that
(they produce cytokines – cell signalling ■ GG (the specific strain within offers a CFU count of 5-10 billion is ideal
molecules in the immune system), the species) for chronic use. Higher CFU counts as
allergy prevention, skin and urinary high as 30-50 billion can be used for
tract health, oral health and metabolic
function. acute 'loading' to treat specific conditions

Studies show that probiotics can also Other important information to or following antibiotic use.
improve hypertension, and can lower
harmful LDL-cholesterol while raising consider is the total load or bacterial
protective HDL-cholesterol. They have
also been shown to improve insulin count of your preferred product. Colony
sensitivity.
forming units, or CFUs is the measure
More recent research has also
uncovered possible links with of the total amount of probiotic bacteria
psychological health, with probiotics now
being touted in various pharmabiotics per serving. Most products offers a CFU
circles as a possible treatment for
conditions such as clinical depression. count in the billions, with higher doses

■ BILLIONS, WITH A ‘B’ generally more potent and effective

“A PRODUCT THAT
OFFERS A CFU COUNT OF
5-10 BILLION IS IDEAL
FOR CHRONIC USE. HIGHER
CFU COUNTS AS HIGH AS
30-50 BILLION CAN BE
USED TO TREAT SPECIFIC
CONDITIONS OR FOLLOWING
ANTIBIOTIC USE.”

There are billions of probiotics that ■ KNOW YOUR PROBIOTICS

reside in a healthy gut – it is estimated The most common genera of
probiotics found in supplemental
that there are over 50 genera of form include:
Lactobacillus: The most common probiotic.
bacteria that provide over 500 Bifidobacterium: One of the most popular
and best-studied probiotic organisms.
different species. Additional genera include:
However, these can be destroyed
■ Enterococcus ■ Bacillus ■ Saccharomyces ■ Streptococcus
by poor diets that include excessive ■ Escherichia coli ■ Propionibacterium ■ Pediococcus ■ Leuconostoc
amounts of processed foods and sugar,
and commercially farmed meats that HELPFUL PROBIOTIC STRAINS:
contain hormones and produce that
contain various toxins. Antibiotics, ■ Bifidobacterium bifidum: ■ L actobacillus brevis: ■ Lactobacillus paracasei:
medical treatments such as radiation Helps fight fatigue and
and chemotherapy, and excessive Most common strain. Useful Promotes tissue health. protects teeth from cavities.
stress (dietary, physical, psychological,
emotional or environmental stress) also to fight harmful bacteria, aid ■ L actobacillus bulgaricus: ■ Lactobacillus rhamnosus:
have a detrimental effect on probiotics. Supports immunity
digestion and boost immunity. Natural antibiotic. and gut health.
As most of us are exposed to many
of these factors, it is often prudent and ■ Bifidobacterium breve: ■ L actobacillus casei: ■ L actobacillus salivarius:
necessary to fortify our microbiome and Anti-microbial benefits.
repopulate the gut by supplementing Supports colon health. Supports healthy digestion.
with a suitable probiotic product. The ■ Bacillus laterosporus:
best probiotics include live strains ■ Bifidobacterium infantis: ■ L actobacillus gasseri: Helps to boost immunity and
of lactobacillus acidophilus and fight harmful bacteria.
bifidobacteria bifidum, which need to be Supports digestive heath. Supports digestion and
refrigerated to be kept alive. ■ P ediococcus acidilactici:
■ Bifidobacterium lactis: aids in weight homeostasis. Helps to digest food in the gut.
When shopping for probiotics, it is
recommended that you alternate the Neutralises gliadin, the ■ L actococcus lactis. ■ Saccharomyces boulardii:
strains your use on a regular basis Helps to repair the intestinal
to avoid overpopulating your gut with wheat protein responsible Aids digestion. lining in the small intestine.
too much of one type. Despite being
a beneficial bacteria, an imbalance of for gluten sensitivity. ■ L actobacillus plantarum:
healthy variants in the microbiome can
also cause issues such as digestive ■ Bifidobacterium longum: Supports nutrient
discomfort and distress.
Keeps acids level balanced absorption and hormone

■ Lactobacillus acidophilus: production.

Aids digestion.

www.fitnesshis.co.za 71

FUEL UP ■ NUTRITION NEWS

40% SHOP

That's how much more efficient BALEIA EXTRA VIRGIN
WHOLE EGGS are compared to egg whites COLD PRESSED OLIVE OIL
at driving the muscle-building process
after a weight training session. University Near the small town of Vermaaklikheid along the
of Illinois researchers suggest this effect Cape South Coast, Baleia Extra Virgin Cold Pressed
is due to the fact that the yolks also contain Olive Oil is produced. It's a fusion of Frantoio,
protein, along with key nutrients and other Corantina, FS17 and Leccino olives with distinctive
food components that are not present in the aromas of green tomatoes and artichokes with a
whites, which possibly boosts the ability of lemon freshness. Organic and biological methods
muscles to utilise the derived protein. are utilised as far as possible, thus ensuring
the farming methods are not detrimental to the
STUDY PUBLISHED RECENTLY IN THE AMERICAN JOURNAL OF environment or consumers.
CLINICAL NUTRITION.
R88 (375ml) Available at the Baleia Wines & Olive
FUEL UP! Oil Deli tasting room in Riversdale, La Bella Deli &
Restaurant, or online at www.baleiawines.com.

ALL THE LATEST INFORMATION ON EATING
CLEAN AND LIVING HEALTHY

THE POWER OF NATURAL
INGREDIENTS TO IMPROVE HEALTH

Ashwagandha

Spirulina

Ginseng Astragalus

Modern living is often at odds with our attempts to lead a healthy life. However, we can is administered under the
tongue to combat exhaustion,
mitigate some of the health risks that modern lifestyles pose by incorporating more natural muscle weakness, joint pain
or shortness of breath caused
ingredients and supplements into our diets. by a deficiency of this vital
micronutrient. Another health-
“Consumers are realising dietary supplements and such as ashwagandha, ginseng promoting natural ingredient
and astragalus. “Adaptogen is spirulina, a nutrient-rich
that natural ingredients complementary and alternative blue-green algae that has 10
herbs help the body fight times more beta-carotene
are far more beneficial and medicines industries for than carrots. A 3g serving also
fatigue, stabilise blood sugar provides more antioxidant
don’t have the side-effects almost forty years. Vanessa activity than five servings of
and boost the production of fruits and vegetables.
often associated prescription de Ascencao, nutritional key hormones,” she explains,
and are now found in many
drugs,” says Bruce Dennison, consultant and a member supplements available locally.
Other beneficial products
president of the Health of the HPASA, cites as one include B-vitamin supplements
in a sublingual spray, which
Products Association of South example adaptogen herbs –

Africa (HPASA), which has been natural substances that help

at the forefront of the natural the adrenal system regulate

health products, nutritional hormones and manage stress,

72 MARCH - APRIL 2018

MAKE BEEF POMEGRANATE SALAD FOR TWO

200g rib-eye steak 1. Cook the rib-eye steak buy first brushing it with
1 handful baby spinach leaves olive oil and seasoning with salt and pepper. Place
½ cup pomegranate seeds the steak on a skillet and place in the oven. Heat
½ cup lentils oven to 230°C. When it reaches temperature,
½ cup sun-dried tomatoes remove the steak and pan-sear it to preference.
1 cup Shiitake mushrooms Allow to sit before slicing.
1 spring onion sprig 2. Rinse the baby spinach leaves and place into a
1 tsp olive oil salad bowl.
1 tsp Balsamic vinegar 3. Roughly chop the Shiitake mushrooms and place
1 tbsp sesame seeds in the bowl.
Pinch of salt and black pepper 4. Place all other ingredients into the salad bowl.
5. Combine olive oil and balsamic vinegar.
6. Pour dressing over salad.
7. Garnish with spring onion and sesame seeds.

SERVING SUGGESTION:
ADD A FEW MINT LEAVES, AS THEY

PAIR WELL WITH POMEGRANATE

BABY SPINACH BONUS
Containing more TIP: KALE
than 88% water, CAN ALSO
spinach is one of BE USED
the best sources of
organic iron. Best IN THIS
eaten raw, spinach RECIPE.
contains oxalic acid
which stimulates www.fitnesshis.co.za 73
the peristaltic
action of the
intestines, relieving
constipation and
aiding in natural
elimination.
Protecting the
body from several
degenerative
diseases, spinach
is a popular green
containing over 13
different flavonoid
antioxidants.

ADDITIONAL
HEALTH BENEFITS:

Rich in Vitamins A, B3,
B5, B6, C, and E,

Spinach is also high in
calcium and magnesium,
as well as Vitamin K,
boosting the health of
bones, while preventing
mineralization.

FUEL UP ■ NUTRITION NEWS

APP

SHOP MEAT-FREE MONDAYS WHOLESOME
(& WEDNESDAYS) FOOD IN A FLASH
With the average South African
Substituting one to two servings of animal proteins with plant working nine hours a day there is
proteins such as soy, nuts and pulses every day could lead to a small often very little time available to
reduction in the three main cholesterol markers for cardiovascular prepare nutritious meals. This is
disease prevention, suggests the findings of a systematic review and where food delivery apps such as
meta-analysis of 112 randomised control trials. According to lead Orderin can help sustain a healthy
author Dr. John Sievenpiper of St. Michael's Hospital, the health lifestyle by offering consumers
benefits could be even greater if people combined plant proteins both diversity and convenience.
with other cholesterol-lowering foods such as viscous, water soluble Whether it’s ordering a well-
fibres from oats, barley and psyllium, and plant sterols. rounded lunch from Melrose-
based Food Me or sticking to
THE RESULTS OF STUDY WERE PUBLISHED ONLINE IN THE your meat-free Mondays with a
JOURNAL OF THE AMERICAN HEART ASSOCIATION. salad from Woodstock's JarBar,
Orderin has a variety of healthy
VEGAN ALTERNATIVE: options available to meet every
FAKENBACON nutritional need. A standard
There's a new vegan-friendly R10 delivery fee is levied.
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10GRAMS
JOHANNESBURG:
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LEVELS AFTER GETTING MORE THAN SEVEN 3. Food Me – Melrose
HOURS OF SLEEP A NIGHT. THE RANDOMISED
CONTROLLED TRIAL LOOKED AT, AMONG PRETORIA:
OTHER FACTORS, THE IMPACT THAT MORE 1. L ife Grand Café –
TIME SPENT SLEEPING HAD ON NUTRIENT
INTAKE. THEY FOUND THAT EXTENDED SLEEP Hazelwood
HELPS REDUCE SUGAR INTAKE AND LEADS 2. Bugatti – Brooklyn
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THE KING'S COLLEGE LONDON STUDY WAS PUBLISHED IN THE Lynnridge
AMERICAN JOURNAL OF CLINICAL NUTRITION,.
DURBAN:
74 MARCH - APRIL 2018 1. N u Health Food

Café – Umhlanga
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Umhlanga and Durban
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THE GROWTH
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REPORT. taste, and is highly nutritious and a great
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FIBRE FORCE vegan-friendly. Pesto Princess also has a
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Researchers at Friedrich-Alexander- 100% preservative-free, fresh and nutritious.
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Universität Erlangen-Nürnberg (FAU) have meal, without the guilt of nasty ingredients.
discovered that a fibre-rich diet, through the Available at select Western Cape Spar stores.
effect it has on intestinal bacteria, can have R37.99 (200g)
a positive influence on chronic inflammatory
joint diseases, which leads to the formation APPLES + TOMATOES = HEALTHY LUNGS
of stronger bones. The study findings were A study from the Johns Hopkins Bloomberg School of
published in Nature Communications. Ideal Public Health found that the natural decline in lung
function over a 10-year period was slower among
sources of dietary fibre include: former smokers that ate a diet high in tomatoes
and fruits, especially apples, compared to those
■ Wholegrains ■ Almonds, ■ Fruit & veg who omitted these foods from their eating plan. The
■ Chickpeas pecans, & ■ Oats findings suggest certain components in these foods
■ Lentils are full walnuts ■ Muesli might help restore lung damage caused by smoking.
■ Beans
of fibre, high ■ P otato skins ■ B rown or
in protein & ■ B ran
low fat. wholegrain rice
supplements

5 NUTRITION TRENDS

19 IS THE NEW 3: 2DAIRY-FREE 3SEUDOGRAINS 4ROOT-TO-STEM 5COCONUT
Omega-9 cooking PROBIOTICS: – that's seeds COOKING: BACON AND
oil, high in heart-healthy Look out for shots, served as grains for the Growing consciousness BILTONG: These
monounsaturated fats, juices, infused drinks non-hipsters among us: around food waste is vegan-friendly and
is made from algae and and bars to get your Popular options include prompting more people gluten-free products are
is gaining in popularity daily dose of good amaranth, buckwheat to seek ways to use all gaining in popularity due
as the manufacturing bacteria, without and quinoa sold in of the fresh produce they to the health benefits
process doesn’t use the dairy! convenient single- buy and minimise what they offer over the
genetically modified serving portions. they throw away. conventional animal
organisms – GMOs – or protein varieties.
chemical extraction.

www.fitnesshis.co.za 75

FUEL UP ■ FEATURE

WHY THE FOOD CHOICES WE MAKE
IMPACT ON MORE THAN JUST OUR

BODY COMPOSITION

FOR MANY THE DECISION TO CUT OUT
PROCESSED FOODS AND SUGAR IS

TAKEN TO CREATE A MORE APPEALING
AESTHETIC – A BODY THAT CARRIES

MINIMAL FAT AND LOTS OF MUSCLE.
However, due to the prevalence of lifestyle-

related diseases such as diabetes, high cholesterol
and cardiovascular disease, many health-conscious
individuals are cleaning up their diets to reduce their risks of

developing any of these metabolic conditions.
Yet there remains a number of highly active individuals and
gym-goers who justify indulgences in modern ‘treats’ on the

basis that they will burn off the additional calories and
sugar at their next training session or race.

In doing so they fail to understand or acknowledge the other big
issue that pertains to eating a diet that contains processed foods
and sugar, no matter the quantity, namely digestive inflammation.

Systemic, chronic inflammation of the digestive system has far-
reaching effects on the body that can have serious implications on

both your health and your body composition.

DDIOGMEINSATTEIYOOUNR
>> By Pedro van Gaalen, Editor >> Additional reporting by Julia Lamberti and Gareth Powell

■ NATURAL RESPONSE GONE WRONG

Before getting into the particulars of The problem with digestive Sugar and According to clinical nutritionist Dr.
inflammation is that we can’t see it, and processed David M. Marquis, DC, DACBN, most
digestive inflammation, it’s important to diagnosing it is not an easy task. Blood food are major inflammatory diseases start in the gut with
tests are generally required to test levels of contributors an autoimmune reaction which progresses
understand that acute inflammation in pro-inflammatory protein markers or you to digestive into systemic inflammation.
need to sit in a doctor’s room for six hours inflammation.
general is a natural immune response and deliver regular urine samples after When our systems are bombarded with
drinking a solution. these stressors the initial response is
that plays an important role in recovery some degree of acute inflammation aimed
But to get to this point there needs to be at dealing with repairing the damage.
and tissue repair. other symptoms present, many of which However, with the continued onslaught
Despite the common associations, it’s are often attributed to other conditions this process does not shut off and the
before a link to digestive inflammation is body’s immune response and a state of
not always undesirable and should not even considered. chronic inflammation sets in. This process
always be limited at all costs. However, aims to protect the cells under attack
sometimes the regulatory mechanisms It’s also a lot harder to pinpoint an from destruction by allowing the tissue to
that control this immune response exact cause for digestive inflammation as change and adapt to the on-going stress.
malfunction. That’s when we get chronic, many factors are at play at any one time, This can result in swelling, stiffness, pain
often systemic inflammation. not just an overconsumption of sugar and and the loss of function. If left unchecked
processed food. Major contributors to this state can cause various degenerative
When there’s an inflammatory the problem include stress, medications, conditions.
response to tissue near the surface to say antibiotics and infections.
skin or muscle, then the signs are clearly
visible as it’s generally accompanied by
swelling, redness, irritation or a burning
sensation. It’s therefore much easier to
identify and treat.

76 MARCH - APRIL 2018

■ LEAKY GUT Constant
SYNDROME stress, be it
lifestyle, food,
As far as the digestive system or exercise
related, affects
is concerned, a state of chronic your digestive
system
inflammation compromises the negatively if
you remain in
permeability of the cells in the gut. this state for
prolonged
When this happens these cells are no periods of time.

longer able to function properly. “LEAKY GUT SYNDROME IS WHERE CAUSES OF LEAKY
In an article written for mercola. THE WALLS OF THE INTESTINE GUT SYNDROME
BECOME INFLAMED AND POROUS. THIS
com, Marquis explains that your gut is ALLOWS UNDIGESTED FOOD, BACTERIA, CHRONIC STRESS Constant
made of an incredibly large and intricate TOXINS, AND OTHER ANTIGENS TO ENTER stress, be it lifestyle, food, or
semi-permeable lining. “Its degree of THE BLOODSTREAM OR OTHER CELLS.” exercise related, results in the
permeability fluctuates in response to a release of hormones such as
variety of chemically-mediated conditions. opposed to specialists who focus on one OTHER cortisol and catecholamines
For example, when your cortisol is specific area of the body – feel that these SYMPTOMS that affect your digestive
elevated due to the stress or your thyroid cytokines, in the process of trying to solve OF DIGESTIVE system negatively if you remain
hormone levels fluctuate your intestinal one problem, end up causing further, ILL-HEALTH in this state for prolonged
lining becomes more permeable in often more serious damage to muscles, INCLUDES: periods of time.
real time. Then you sit down to eat and connective tissues, joints, organs, and the ■ Brain fog
partially undigested food, toxins, viruses, brain and nervous system. ■ Fatigue POOR DIETS Sugar, processed
yeast, and bacteria have the opportunity ■ Poor sleep foods, and manufactured fats
to pass through the intestine and access This has led some within these medical ■ Anxiety and vegetable oils inflame your
the bloodstream.” communities to suggest that digestive ■ Chronic gastrointestinal (GI) tract. Alcohol
inflammation and the resultant auto- joint pain is also a major culprit. A lack of
This leads to the development of a immune cascade can be linked to such ■ Fevers fibre also increases bowel transit
condition known as leaky gut syndrome devastating conditions as Alzheimer's ■ Mood swings time. This allows decomposing
where the walls of the intestine become disease, Parkinson's disease, multiple ■ Endocrine foods (especially meat) and the
inflamed and porous. This allows sclerosis and even autism. dysfunction by-products of digestion to build
undigested food, bacteria, toxins, and up. This irritates and inflames the
other antigens to leave the gut, where There are also those in the medical GI tract even further. These foods
they would otherwise be digested, community who refute these claims on also increase the acidity of your
processed and eliminated. They enter the the basis of a lack of supporting evidence, digestive system. Food allergens
bloodstream or other cells. while others suggest these claims are such as dairy proteins and sugars,
merely associational and have led to a gluten, and wheat also contribute
In addition, many of the beneficial great number of misconceptions and to digestive inflammation.
substances your body needs, such as misinformation within the public realm.
nutrients and enzymes, are also lost MEDICATION Antibiotics kill all
due to the condition. As this condition ■ COMMON DISORDER living organisms, including those
progresses the digestion process is in your digestive system, not
further impaired and the absorption of Putting the theories behind these just the 'bugs' they are tasked
nutrients is negatively affected. debilitating and often life-threatening with destroying. This includes
conditions aside, the fact remains important digestive enzymes
Your immune system also starts that leaky gut syndrome is now and probiotics – the beneficial
to respond to the things in your body recognised within the mainstream gut bacteria that comprise your
that shouldn't be there. This results in medical profession as a legitimate and digestive microbiome and work to
additional inflammation caused by the increasingly common condition. digest and aid in the absorption of
natural auto-immune response. This is the nutrients from the food you
also when allergic reactions and other A recent article published in Time eat. Anti-inflammatory drugs such
symptoms of common digestive maladies magazine says that the latest science as NSAIDs or corticosteroids can
such as diarrhoea, constipation, gas, supports this stance. However, is appears also damage the intestinal lining.
bloating, irritable bowel syndrome (IBS), that it is not just digestive inflammation
celiac disease, and Crohn’s disease, and the resultant gut permeability that is HORMONAL IMBALANCES
among others, occur. to blame. Changes in the production and
levels of important metabolic
However, this can also lead to hormones such as thyroid
symptoms and conditions that generally hormone, progesterone,
aren't associated with digestive ill-health, estradiol, and testosterone can
such as brain fog, fatigue, poor sleep, result in chronic inflammation.
anxiety, chronic joint pain, fevers, mood
swings, anxiety, fatigue, or endocrine
dysfunction. This happens because the
anti-inflammatory auto-immune response
releases chemicals called cytokines to deal
with what the body perceives as foreign
invaders – the substances that have
escaped from the gut and have no place or
purpose circulating in the body.

A growing number of practitioners
of alternative and functional medicine
– those who look at the body as a
functional, interconnected system as

www.fitnesshis.co.za 77

FUEL UP ■ FEATURE

can result in the overgrowth of ‘bad’

bacteria and yeast, which results in IBS,

candida and joint pain.

This condition is also increasingly being

“We don’t eat linked to the prevalence in the various
sufficient raw, lifestyle-related diseases and the obesity
living plant food pandemic. According to Dr. Mercola, the
resultant enzyme deficiency results in poor
to replenish digestion and poor nutrient absorption.
our digestive This creates a variety of gastrointestinal

enzymes.”

symptoms, including constipation,
bloating, cramping, gas, heartburn, acid
reflux, diarrhea, inflammatory bowel
disease, brain fog, fatigue, depression,

weak nails and various skin conditions, to

name but a few. Chronic malabsorption

can also lead to a variety of illnesses.

And when digestion goes wrong it can
seriously affect the rest of the body and
its normal functioning. Some of the most

common issues include low stomach acid

levels, dysfunction in the pancreatic output

of enzymes (secretion of enzymes to break

“DIET, MEDICINES, STRESS AND ACIDITY CAUSES THE down protein, fats and carbs), liver and
DIGESTIVE ENZYME’S DELICATE CHAIN STRUCTURE TO gallbladder dysfunction (reduced secretion
BREAK DOWN, WHICH CAUSES THE ENZYME TO CHANGE of bile needed to emulsify fats), damage to
SHAPE AND LOSE ITS ABILITY TO PERFORM.” the small intestine wall, villi and lymphatic
system (leading to an inability to absorb
A team of researchers led by Dr. Heating eat, help us break down food into nutrients), and an imbalance of bacteria in
Alessio Fasano, director of the Mucosal your food smaller parts that can be absorbed, the large intestine.
Immunology and Biology Research Center above 46.6°C transported and utilised by the body.
at Massachusetts General Hospital in renders most The other major associated problem
Boston, have identified a gut protein digestive However, the conditions already is an increase or decrease in intestinal
called “zonulin” that regulates the enzymes discussed (diet, medicines, stress, transit time, which can result in low
openings between the cell walls in your inactive. acidity) break down the digestive absorption rates and diarrhea, or irregular
intestine. This protein apparently has enzyme's delicate chain structure, bowel movements, irritation of the
the ability to widen or tighten openings, which is when the enzyme becomes haemorrhoid pad, constipation and the
or junctions in the gut lining, which is "denatured"—it changes shape and loses re-uptake of toxins.
what allows larger molecules to escape its ability to perform.
into the body to cause the allergies or Furthermore, enzymes, particularly
autoimmune diseases that plague so We also get fewer digestive enzymes the protein-digesting protease group, are
many people today. from our diets as heating your food also needed to help with gut healing. They
above 46.6°C renders most enzymes also control pathogens and support the
■ PROTECTING inactive. We also don't eat sufficient immune system. “Your immune system
THE MICROBIOME raw, living plant food to replenish our begins in your gut—and if you have
digestive enzymes. enzyme and digestive issues, chances
Compounding the issue further is are your immune system isn't functioning
the chronic inflammation caused This causes a change in the gut's as well as it should be,” Dr. Mercola is
by our modern diets and the overuse microbiome, which can result in intestinal quoted as saying.
dysbiosis (also called dysbacteriosis,
which refers to a microbial imbalance When your digestive enzymes and
inside the body). This bacterial imbalance gut flora (probiotics and other beneficial
microbes) are in balance and stable,
and are functioning as they should, your
microbiome is able to suppress gut
inflammation and intestinal permeability
is reduced.

of medication and antibiotics, which

devastates our internal microbiome.

This includes the essential prebiotics ■ A COMPLEX SYSTEM
and probiotics we need, and essential

digestive enzymes. When the digestive system digestion and absorption skilled medical specialist or
is functioning optimally we nutritional therapist who can
On his website, Dr. Joseph Mercola, can expect to completely become compromised we start help you get to the underlying
author of the three New York Times break down the food we causes and assist you in solving
bestsellers, The Great Bird Flu Hoax, The consume and absorb all the to become malnourished, the problem. In doing so,
No-Grain Diet, and Effortless Healing, nutrients we need to better they will help to improve your
explains that insufficient enzyme fuel our body on a cellular which can cause chaos on a health, your performance levels
production is at the root of much of level. However, when and your body.
modern society's "tummy trouble". cellular level.
If any of the above symptoms
These digestive enzymes, produced by
the pancreas or ingested from the food we ring true to you then it may be
worth seeking the advice of a

78 MARCH - APRIL 2018

5STEPS TO A 2-5g twice daily will provide sufficient
HEALTHY GUT volumes to get your gut repaired and
HAVING DETERMINED WHAT COULD POTENTIALLY working optimally, but this volume
GO WRONG WITH YOUR DIGESTIVE SYSTEM HERE would have to be managed according to
ARE FIVE TIPS FOR FIXING YOUR GUT: your own individual situation.

1REMOVE ANY Foods such as Consume prebiotics (non-
POTENTIAL onions, garlic, digestible foods) which are found
ALLERGENS FROM leeks, chicory, in certain foodstuffs such as
THE DIET AND/OR artichokes and onions. They contain
INFECTIONS FROM bananas and fructooligosaccharides which escape
THE DIGESTIVE SYSTEM Jerusalem digestion in the small intestine, and are
fermented by the colonic microflora in
Your first step to achieving a artichokes provide the lower gut to produce short chain
the gut with the fatty acids such as butyrate, which
healthy digestive system must prebiotic inulin, provide the fuel to the cells of the
that gut flora large intestine. This will also help heal
be a clean-up of your diet. Avoid consume and the digestive system and improve gut
permeability.
processed, convenience, baked and convert to helpful
short chain fatty 4REINOCULATE
fast foods, eliminate sugar from The process of adding
acids.
your diet, and reduce your intake good bacteria back into
2REPLACE ANY DEFICIENCIES
of omega-6 fatty acids. THAT YOU MAY HAVE the large intestine should
It's also important to understand
Correcting low stomach acid levels or adding always be the last stage of restoring
how your body reacts after ingesting
certain foods and eliminate those digestive enzymes and probiotics into your optimal gut health, once you've
foods or food groups that cause
digestive discomfort. Some of the supplement routine can help improve the efficiency with which removed any allergens or infection.
most common allergens in modern A live strain probiotic is
diets include soy, wheat, gluten your digestive system digests proteins, carbohydrates and fats.
and dairy. That's not to say that This will also take some of the pressure off of your pancreas. A recommended, in addition to the
any of these are necessarily ‘bad’ introduction of additional food-based
foods, but the overconsumption of good indication of the need for digestive enzymes is the presence probiotics, which include various
these products and the processing of undigested food in your stool, oily stools, brittle nails or pickled and fermented foods like
methods used often result in an reoccurring skin issues. sauerkraut and gherkins, as well as
individual's inability to optimally plain Greek yoghurt.
digest and assimilate these foods. Also, if you’re struggling with protein digestion and feel overly
Limit your intake of meat and full or uncomfortable for a long period of time after a protein-rich Foods such as onions, garlic, leeks,
nuts, too, but don't avoid them, meal, chances are that your stomach acid levels are not optimal. chicory, bananas and Jerusalem
and ensure a suitable intake of It’s also worth remembering that stomach acid levels drop as we artichokes also provide the gut with the
saturated fat. age, so portion control, proper chewing and appropriate meal prebiotic inulin, which is a type of fibre
times become very important. that gut flora consume and convert to
It's also pertinent to consider helpful short chain fatty acids.
the way you're eating. While it's 3REPAIR YOUR L-glutamine
important to eat more raw organic DIGESTIVE SYSTEM is the 5CHANGE YOUR
fibrous and leafy green vegetables, The good news is that the cells primary fuel LIFESTYLE
preferably freshly picked and of the digestive system repair source of the
unwashed, moving over to this way fairly quickly; within a few days actually, single-layer Making lifestyle changes
of eating may cause a few digestive or, in the case of severe damage, a couple intestinal
issues. If that's the case, consider of weeks. During the process of gut cells that are crucial to achieving digestive
steaming or blanching your repair there are certain supplements make up the
vegetables to help remove oxalates, that have been proven, over and over gut wall. system recovery and maintaining
increase nutrient bioavailability again, to be very effective. The most
and help prevent distress to your prominent of these is L-glutamine. This consistent function once the repair
digestive microbiome. amino acid is the primary fuel source
of the single-layer intestinal cells that process is complete. These changes
You can then start adding more make up the gut wall.
beneficial alkalising natural foods It can therefore help to improve cellular should include managing our exposure
to your diet, along with those that function, strengthen immunity and
deliver digestive enzymes and support optimal nutrient uptake. Taking to chronic stress in all its forms, such
the prebiotics needed to create
a healthy microbiome. Proper as food choices, work stress, training
hydration is also essential in this
process so drink sufficient fresh or stress, psychological and emotional
filtered water throughout the day.
stress, and environmental stress.
Whether it's conscious or not, stress

impacts the body in the same way
causing the sympathetic nervous system
to divert blood flow to your muscles,
elevate your heart rate and increase
blood pressure, which means the
needs of your digestive system become
secondary in importance. It is therefore
important to manage your stress so that
it doesn't become a chronic issue.

The best way to manage stress is
to remain active and exercise as often
as possible. You should also take time
out to relax and unwind and, more than
anything, find time for extra sleep as
your body needs eight hours of quality,
unbroken sleep to repair and recover. ■

www.fitnesshis.co.za 79

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