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Fitness SAFitness SA

Fitness SA July - August 2016

Fitness magazine covers all aspects of the female health and fitness lifestyle, with dedicated training sections that delve into everything related to gym based-training and various sporting codes. This includes health and fitness product news, trends and techniques, as well as expert nutritional and supplementation information from the industry’s top experts – all delivered in a well designed, attractive looking layout that entices readers to carry on feeding their hunger for information.

South Africa
Muscle Evolution cc
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1 Issues


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deliberate practice

Have you heard about the 10,000 hours of practice required to become great at anything? (A known theory popularised in the book Outliers, by Malcolm Gladwell, that states that it takes 10,000 hours of practise to become great an anything.) Right now you might be wondering why I'm exploring this topic here, but it's quite simple, really. To master anything, whether it be your diet, workout schedule, career, life choices or mastering life-long goals (like sculpting your best booty ever), it's essential to understand the value of deliberate practice and how you can (and should) incorporate it into your life. It's the key to the acquisition of new skills, continual improvement, and, ultimately, mastering a task or element within your lifestyle. I'm not saying that you'll have to spend 10,000 hours in…

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LAETITIA DEE, Life Coach CEO & founder of Laetus Life, Life Coach, weight management coach (HFPA), motivational speaker, and Supashape ambassador. Holds a BA Psychology Degree. www.laetuslife.com JAMES PATRICK Photographer Arizona-based commercial and editorial photographer specialising in sports, fitness, commercial and fashion. jamespatrick.com •fitmodelguide.com CINDY ELLIS, Photographer As a former competitive fitness athlete and an active CrossFit competitor, Cindy’s ability to capture the human body and movement is unrivalled. www.cindyphoto.co.za RICHARD COOK Photographer Owner of Flashback Studios in Randburg, Joburg. Richard is the official USN Face of fitness photographer. He shoots predominantly magazine and advertising work on Phase One equipment. WILNA APPEL, Head coach and owner, CrossFit PBM CrossFit coach, trainer and competitor – 2012 female runner-up in Africa Regionals and member of 2014 Africa Regionals Team Champions. www.crossfitpbm.com SARAH HALL, Biokineticist Biokineticist and online coach specialising in exercise rehabilitation, running,…

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top reads this month

UNDERSTANDING LCHF: WHY DO WE GET FAT AND WHAT CAN WE DO ABOUT IT? By Martina Johansson Swedish biophysicist, fitness athlete and low-carb nutrition expert Martina Johansson has the ability to explain complex biochemistry in an accessible and interesting manner to help readers understand why the low-carb, high-fat (LCHF), or ketogenic diet actually works and is healthy, if followed correctly and tailored to your individual needs. Understanding LCHF is the key to losing weight, finding new energy, and improving your health. The book gives readers the tools to achieve this without complicated meal plans and tedious exercise routines. Martina also shares her in-depth knowledge of hormonal responses, and the health aspects and benefits of different types of micro-and macronutrients. She even includes a chapter on training and another with relevant recipes. R220 Available…

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power new

NIKEID LAUNCHES IN SA WITH NIKE.COM South Africans now receive an all-access pass to the best of Nike with the launch of Nike.comand NikeiD, which went live in South Africa in May, offering a 24-hours-a-day store accessible through mobile devices and computers, through which athletes can buy apparel and footwear, and access Nike+ services. Some of Nike’s latest running innovations available via NikeiD include the new Lunar Epic Flyknit, the latest training tights, tees and tanks, and the Nike Sportswear range. Beyond products, Nike.com will offer the best of Nike+ services including Nike+, Nike+ Training Club (NTC) and Nike+ Run Club (NRC), along with local insights into an active lifestyle from Nike’s community of expert running coaches and trainers. NikeiD will also enable consumers to customise clothing, shoes and accessories purchased…

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events calendar

VIRTUOSITY GAMES 16.4 The Virtuosity Games allow athletes to benchmark their performance and progress, while also bringing the CrossFit community closer together. The format builds on the concept of ‘what gets measured, gets improved. The team format encourages athletes to support each other’s efforts. DATE: Saturday, 2 July 2016 VENUE: CrossFit 360Vida, Valley View Centre, Campbell Rd, Johannesburg Visit virtuosity.co.za/events for more info. TOTALSPORTS WOMEN’S RACE SERIES Continuing its fight against cancer in 2016, the Totalsports Women’s Race encourages runners and walkers to join the movement as they take the battle to the streets. Choose between a 5km or 10km run/walk and show your support of PinkDrive, a non-profit organisation that is committed to improving breast cancer awareness, education, and providing and offering free services to the medically uninsured across South Africa. PinkDrive will be offering…

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all about your glutes

In general, the gluteus maximus comprises a combination of fast-twitch muscle fibres – the rapid-firing fibres ideal for bursts of speed or explosive power – and slow-twitch muscle fibres – those that function better during sustained endurance activities. The percentage ratio varies between a 68:32 and 52:48 slow to fast twitch muscle fibre composition, according to various study sources. TRAINING APPROACH Various studies suggest that the gluteus medius and gluteus minimus consist primarily of slow-twitch muscle fibres. Glutes can therefore benefit from both strength training with high load and low reps, like heavy-weight squats, and low load and high volume weight training and endurance exercises, like running and stair climbing. THE MAIN FUNCTIONS OF THE GLUTE MUSCLES INCLUDE EXTENSION, ABDUCTION, EXTERNAL ROTATION AND INTERNAL ROTATION OF THE HIP JOINT. The Size USA study found…