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Who’s Heading for Rio?

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With the final names of Team SA for the Rio Olympics in August set to be announced soon, SA’s top athletes are chasing qualifying marks at local and international meets and events. Here are a few who have recently put their hands up for inclusion in the team. – BY SEAN FALCONER

No Cramping Irv’s Style

In spite of bitterly cold conditions that left her feet numb for the first 15km of the London Marathon in April, Irvette van Zyl was able to post a fast 2:32:20 to make her the fastest female marathoner inside the 2:45 Olympic qualifying criteria set by SASCOC and put her in pole position for selection for Rio. She also had to overcome the obstacle of being in the process of recovering from a stomach bug the week before, and then missed her personal drink at 25km, meaning she ran without any hydration from 20km to 30km and suffered cramping in both her stomach and legs, making the last 12km very hard. With the leg cramps I knew that if even stopped for any period of time, it would have been extremely hard to get going again, so I really had to hang in there. Let’s just say I was really pleased to get to the finish line,” she said.

Lebo Adds Her Name

Hot on the heels of Irvette van Zyl’s 2:32:20 in London came news that Lebo Phalula ran 2:33:48 in just her second marathon, at the Enschede Marathon in the Netherlands. Lebo’s time is not just a PB by just over five minutes, but is just five seconds slower than Christine Kalmer’s 2:33:43 (run in Valencia, Spain late last year), and thus puts her third on the list of fastest qualifiers and provisionally on the plane to Rio. “When the girls left me running alone at 16km, I just told myself I have to be strong and run my race with my own splits, which was easy. My first aim was to finish the race and all went according my plans,” she said.

Lynique Leaping for Joy

Having finally recovered from a long-term back injury, long jumper Lynique Prinsloo soared to a massive Olympic qualifier at the South African Student Championships in Limpopo at the end of April. Needing a 6.70m jump, she cleared that by a full 8cm, and said afterwards that moving to work with renowned long jump coach Emmarie Fouche at the University of Johannesburg has made the difference, on top of recovering from the three-year struggle with her back. “The wind played around with our first three jumps, on my fourth I got too much height, the fifth was a no-jump and then the last jump I came up with that 6.78. Sometimes an athlete can just feel it’s a good jump, and it felt like I was flying through the air for longer than usual.”

Dom Now in Elite Trio

Dominique Scott-Efurdbooked a provisional spot in Rio when she clocked a personal best 31:56.84 for 10,000m at the Payton Jordan Invitational meeting in California, taking 15 seconds off her previous best and finishing well under the Olympic qualifying mark of 32:15. Only two South African women, Elana Meyer and Colleen De Reuck, have ever gone faster, and Dominique is just the third to break 32 minutes. Should she get the nod to compete in Rio, she will be the first SA woman to run the Olympic 10,000m since Elana won the silver medal in Barcelona in 1992. “It’s been my dream ever since I can remember to compete in the Olympics in South Africa’s green and gold,” she said. “This was a dream even before I began racing on the track.”

Perfect Hurdle Execution

In the men’s 400m hurdles, Lindsay Hanekom looks to have realised his dream of booking a spot in Rio, thanks to clocking 49.03 at the ASA Open Championships in Bloemfontein in early May. His time is well inside the 49.40 qualifying time, and gives him a new personal best by 0.43 seconds. “I knew it was just a question of time before that time came! I was very, very focused ahead of my race and just went out trying to strive for perfect hurdle execution,” said Lindsay. “I was also very relaxed between my hurdles and maintained good rhythm. I’ve had a few injuries this year and didn’t have the best SA Championships, but I’ve risen above that and just came out to do my best.”

Hay Bale Hell!

Grand Slam Docs

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Meet Sonja Viljoen and Leonie Stander, the two doctors from Kroonstad who recently became the first South African female runners to join the exclusive Grand Slam Club of world marathon running. – BY SEAN FALCONER

In running circles, it is considered a huge achievement to run a marathon on each of the seven continents and become a member of the Seven Continents Marathon Club. However, there is another, even more exclusive club, known as the Grand Slam Marathon Club, reserved for Seven Continents runners who add a marathon at the North Pole to their list, and earlier this year Sonja and Leoni gained membership when they ran their seventh continental marathon in Antarctica, followed shortly by the North Pole Marathon.

It all started when long-time friends and regular marathoners Leonie and Sonja began running together in 2012 and completed the Two Oceans and Comrades together. “After Comrades I wanted to run the City2City ultra, but when I was online looking for details, up popped the New York Marathon web site, and when I next saw Leonie, we decided to enter,” says Sonja. “We booked flights on Turkish Airlines, but that was the year the race was cancelled due to the hurricane, so we decided to change our flights to go run somewhere else.” So, early in 2013 they ran the Ocean View Marathon in New Jersey in the USA, and 10 days later, as part of the same trip, they ran the Dead Sea Marathon in Amman, Jordan, which meant they had run a marathon in North America and in Asia, to go with their numerous African marathons.

 

Globetrotting Runners

The following year they ran the Inca Trail Marathon in Peru and the Athens Marathon in Greece, thus adding South America and Europe to their list, and in 2015 they ran the Sydney Marathon in Australia. “Then earlier this year Leonie was due to go run the Antarctic Marathon on King George Island on 12 March as part of her 50th birthday celebrations, having put her name on the waiting list in 2012 already, but her original running partner for the trip had to withdraw, so I went with and together we finished the Seven Continents Challenge,” says Sonja.

Just after getting back, the two met for a coffee after church one Sunday and Leonie mentioned the North Pole Marathon, and within a few weeks the intrepid doctors were on their way to Norway, from where they caught a flight to one of the Russian research bases at the North Pole – after a delay because of a crack in the ice runway! “We would have run on 9 April, but on the seventh they found the crack and began constructing a new runway. The race was delayed to the 18th, so some people had to abandon and go home without running, but then on the 12th organiser Richard Donovan said we could go ahead, so the first group of runners flew out,” says Sonja. While we took a helicopter flight over the North Pole, the plane went back for the rest of the runners, but when it returned they spotted another crack, so they had to go back to Norway again.”

“Luckily, on the 16th we finally ran the race, which was really hard at times because running on the ice and snow felt like running on sand, and that meant we had finished the Grand Slam, although Richard is quite strict about the rules, and because the Antarctic race we did was on King George Island, not the actual continent, we have been given Associate Membership of the Grand Slam Club.

So What Next?

In June Sonja is going to run in Madagascar, while Leonie will be running the Iceland Marathon in August, and next year they will be doing the Boston Marathon together, with the Great Wall of China Marathon hopefully part of the same trip. “We try to do two marathons per trip, and we make every trip a real adventure, including not only sight-seeing, but also other fun activities,” says Sonja. “So, we mountain biked in Bolivia, visited the Moulin Rouge in Paris, dived the Great Barrier Reef in Australia, swam in the Dead Sea, went for a balloon ride in Turkey, and did white water rafting in the Grand Canyon in the USA, so these trips are not just about running. We’re both in our fifties and believe in stopping to smell the roses, so we don’t want to just fly in, run and fly out, but before the next trip in 2017, we first need to do some work and raise some more money, plus give our families some attention!”

Caroline Wostmann can Make Running History!

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On Sunday, 29 May 2016, Caroline Wöstmann of KPMG Running Club will try and achieve something that no other female athlete has done before. She will attempt to win both the Old Mutual Two Oceans Marathon as well as the Comrades Marathon in two consecutive years.

Derek Preiss is the only athlete so far that was able to do so. He did so in 1974 and 1975. With her victory in last year’s Comrades, Wöstmann, who trains at the High Performance Centre (HPC),became only the fourth athlete ever to win the Old Mutual Two Oceans Marathon as well as the Comrades Marathonin the same year.

Frith van der Merwe did so in 1989 and Elena Nurgalieva from Russia in 2004 and 2012.

Lindsey Parry (head coach at Tuks/HPC) emphasized that making running history will not be what the Comrades will be about for Wöstmann on Sunday.

“Caroline’s only focus will be to stick to the race plan we agreed on. I think we have planned a good race. I know you can never expect to win a race but we are expecting to be competitive.  The good thing is that, as far as I am concerned, there is no pressure on Caroline. The fact that she has won the Two Oceans means that she has already achieved a great result for the year.”

What does it take to win Comrades?

“It is no secret. The fastest time on the day will win the race and we are aiming to run the fastest time. It is not impossible for Caroline to go under six hours but that is not our target.”

Parry expects that the women’s race might boil down to a battle between Wöstmann, Charné Bosman and Britain’s Ellie Greenwood. Last year Bosman, who also trains at the HPC, was second and Greenwood finished second in 2014.

“Quite a few other talented runners will also be competing. For example, Sweden’s Kajsa Berg who finished 2nd last September in the World 100km Championships in Winschoten, the Netherlands, but it is important to keep in mind that nobody just ‘rocks up’ at Comrades and wins. You first have to pay your dues.”

According to Parry, the unknown factors in the race will be Tanith Maxwell, a former Olympian marathon athlete, and Colleen de Reuck, a SA Olympian who now lives in the USA.  Although De Reuck is 52 already, Parry is confident that she will finish in the top ten.

Parry prefers not to make predictions about what might happen if Wöstmann and Bosman should be the two athletes to duel it out over the final kilometres.

“I coach both of them so I try not to play them off against each other. If Charné remembers to stick to her game plan it could be a very interesting race.”

Asked if he made drastic changes to the training programs of Wöstmann and Bosman since last year when they prepared for the ‘up-run’ (Durban to Pietermaritzburg), Parry said: “The fundamentals of running Comrades remain the same. In both the up and down runs the first 27 kilometres are the hardest part of the course.”

Proudly South African

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You learn so much about yourself when you run 56km, and one thing I learnt in running my first Old Mutual Two Oceans Ultra Marathon is that my faith in my fellow South Africans is not misplaced. – BY MICHAEL VLISMAS

It’s so easy to see the news and believe we live in a country being ripped apart across racial lines. It’s easy to mistakenly believe that South Africans are all racists who argue about colour and language and cannot live side by side. But when you run 56km on the streets of South Africa, you realise what a lie this is, perpetuated by politicians who specialise in highlighting what keeps us apart, so that we may, out of fear for each other, support whatever agenda they push onto us. But this is not the real South Africa, what I saw during my race.

I saw South Africans of all races and languages doing exactly what this year’s race asked of them – to run as one. And they do it so easily, because ordinary South Africans are all one at heart. I saw runners stop to help a fellow runner who tripped and fell. I even saw one runner turn around and run back after he’d heard a runner fall behind him.

As we ran through Kalk Bay, we clapped hands for the two old white rockers who’d set up in their roadside garage and were cranking out some amazing tunes on their electric guitars. There was also a lady and her young children in their driveway making pancakes for the runners. And further on, the coloured ladies were handing out their baby potatoes. And I heard that most beautiful way of the black man who, when an elderly white man declared his race over, exclaimed, “Sorry, Baba. Sorry.” Just a simple way to say I share in your suffering. Or maybe even more significant, I recognise your suffering. You are not invisible.

 

With a Little Help from Friends

When we reached the start of Chapman’s Peak, I felt my legs falter, and then a bus came up behind me. A Cape Muslim man was at the front of it, and we took on that hill together. He carried about 50 of us up that hill, telling us when to stop and walk and then when to start running again. I know I would not have made that hill without him. That’s what South Africans do. Sometimes we run up a hill together. Sometimes we have to walk. But always we keep moving forward together. And when we reached the top, a Kaapse Klopse band heralded our achievement with their trademark music, playing with such passion that I know a symphony in the Sydney Opera House wouldn’t have come close to moving me as much.

I ran through Hout Bay, where people from the squatter camp had come to join the throngs lining the road and cheering us on. When we reached Constantia Nek, I was forced to walk. “Michael from Strand,” said a voice behind me, reading my name and club on my vest. “Are you okay, my friend?” An Indian man pulled up next to me, and put his hand on my shoulder. “Ja, it’s just a bit eina,” I told him. “Me too, my friend, I’m also hurting. I’m just hiding it better than you. C’mon, let’s go together.” And so I started running again. I think about what he said. We are all hurting. Some of us just hide it better. So many South Africans hide their own hurt, but are there to help others.

 

Doing it Together

Once at the top of Constantia Nek, there are some sneaky hills – some runners in my club call them the “Damnit Hills,” because you don’t expect them. Two Indian men were running behind me as we hit the first of these, and I couldn’t help but smile as I heard one say to his friend, “No man, now I’m just bedonnerd.” Bedonnerd… what a fantastic word. In that moment, there was no question of the politics of language. No tearing down statues or protesting for the rights of only one language. Just a moment of being purely South African. Words like lekker and bru and bra and eish and yebo, and so many others that are more a part of our South African-ness than any legislation could ever force upon us.

And as we ran across the finish line, a black man put his arm around me and said, “We did it!” You know what, we did. For one day, once again, ordinary South Africans did it. They came out in their thousands, stood on the side of the road and cheered for their fellow South Africans from start to finish. They showed each other compassion, gave each other hope, inspired and helped each other. Because that’s who we are. Sometimes we stumble. Sometimes we walk. And sometimes we run. But we always get on with it, together. We are ordinary South Africans who do what ordinary South Africans do. We are extraordinary to each other. Every single day.

Comrades Marathon to Tackle Cheats!

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The Comrades Marathon Association (CMA) has issued a powerful warning to potential cheats at this year’s race. CMA General Manager, Chris Fisher says, ‘We will take drastic action against any unsportsmanlike behaviour this year.’

Running clubs across the country have this year raised their concerns and alerted the CMA to be on the lookout for potential transgressors. Some have gone as far as submitting names of potential cheats to be watched.

Chris reminded all runners in this year’s race that additional technologies to highlight irregularities would be utilised to expose cheats. Fishers says officials will be on the lookout for the so-called ‘park & ride’ gang who drive part of the route and run the rest.

He says, ‘If you don’t cross all the timing mats we will want to know why. Transgressions vary from not running the full route distance, running with another entrant’s race number, as well as supplying false information. All of which are considered unethical and unsportsmanlike behaviour by the CMA.’

Chris adds, ‘This year, thanks to tip-offs, we have names which we will watch carefully. Suspicious split times will also be investigated.’If suspected of cheating, KwaZulu-Natal Athletics (KZNA) will issue those runners with a notice to attend disciplinary hearings.

From there, bans of up to two years can be handed down.Chris believes the above measures to be in the best interest of both runners and the sport of road running. He concludes, ‘The integrity of runners who honourably complete the Comrades Marathon needs to be safeguarded.’

Top Tips for Tackling JURA Like a Pro!

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The Hollard JURA will have you crawling, climbing and running through urban and man-made obstacles you've never experienced before. It’s Go Time! Experience an adventure in your backyard at the Hollard Jozi Urban Run Adventure at Marks Park on Saturday, 28 May 2016. The Hollard JURA is a race that combines the best parts of trail running and obstacle courses to form a whole new urban running experience.

 

Here are our 5 top tips in conquering the Hollard JURA obstacles:

Show us your Spots

There’s nowhere to move but forward. For the leopard mesh crawl you’ll be making your way bum up and belly to the grass to get to the other side.

Hint: Keep your bum up so the net is above your face, that way you use your arms to move the net in front of you, easy-peasy!

 

Hanging Tough

Think ropes, and lots of them. You'll have to navigate your way across a rope jungle, using those guns to get you safely across and back to earth. Remember, the only wrong direction is down.

Hint: Build momentum then swing over and grab the next rope, this applies especially to those a little short in the arm department.

 

Wet and Wild

A addition to the Hollard JURA is the over 60m inflatable water slide. Glide your way down at speed while the water sprays around you. Time to cool down and letting catch your breath before the adventure continues. 

Hint: Lie flat on your back, hold your nose if you don’t want water up those nostrils and don’t forget to say “Weeeeeee!”

 

The Last Straw

With over 300 hay bales, the affectionately named “Hay Bale Hell is one of the highlights along the route. You’llrun and jump your way through, burying your hands in the straw and pulling yourself over, upwards and onwards.

Hint: Straw can scratch, so grab gently when you’re reaching for the next bale as you work your way over. Don’t forget to hoist and help each other out.

 

Over, Under, Through

From a series of obstacles to hop over and a variety of urban obstacles and storm water drains to crawl under and through. The Hollard JURA will have you going all O.U.T.

Hint:Going up? Hold the top, slide your foot to the side of the obstacle to get a good grip and then lift. Going under? Stop, drop and roll or try a squat and crawl.

 

Other obstacles you can look forward to: 3 crawling tunnels, grabbing some frequent climber miles up the Albert’s Farm rock climb, Tarzan style rope swings over Spruit ravines, wobbling your way across the balance walkers and winding your way down the 300m reed tunnel.

There’s fun for everyone, pick from three distance options: 6km, 12km and 18km. Each distance will feature a variety of inner-city obstacles, detours for those less adventurously inclined and routes that will give you the chance to climb, crawl and run through an epic urban jungle gym.

For those not lacing up and for all your family and friends, the Hollard Adventure Weekend Race Day Village at Marks Park will be alive with activity for the whole family.

Some fun to look forward to: A mini obstacle course for the adventurers in the making, an SAB beer garden and “Gig Rig”, Joburg’s top food stalls, an ABI family area, and much more. Follow all the latest news and announcements via social media by following us on Facebook.

There two weeks to go and a couple entries left so dust off those running shoes and enter! Entry fees are R249 for the 6km, R299 for the 12km and R330 for the 18km. Get your nearest sole mate and visit www.joziadventure.co.zafor entries and more information.

One year on…. from 5km to 42km in 365 days

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One year on……..from 5km to 42km in 365 days.
That’s the story of this middle of the road fatty, who, on May 1st 2015 quite literally huffed and puffed her way to a Deloitte Challenge 5km medal and exactly one year later, at the 2016 Challenge, “ground” through 42km for an eagerly desired finisher’s medal. Not that I didn’t “hit the wall”, think seriously about “bailing”, question my sanity, mutter and scowl while plodding the hills, wonder where everyone was on the flat sections plus question the marshals during the last 5km as to why the finish line had been moved. At the end of it all, my name is written in the annals of KwaZulu-Natal’s marathon history.
Let the record show; I love marathons. Lead me to the start line of the next, and the next, and the next, and the next, and the……get my point?
Please allow me to emphasise my marathon running future in the words of that ever popular ’60 – ‘70s pop group, The Hollies and their ’69 mash hit, He Ain’t Heavy, He’s My Brother;
The road is long, With many a winding turns, That leads us to who knows where, Who knows where?
The road running bug has not so much bitten but rather wedged itself into every fibre of my being.
Three marathons medals hanging on the wall and there’s loads of room for many, many more. I’ve reached the stage in this matter of regular running where; no run – no smile, which I understand is the psychological disposition of a marathon runner. Life is miserable without my daily run.
What continues to astound me in my pursuit of distance running medals is that I have also reached the place where it hardly seems worthwhile gearing up for a 10km run. Can this really be? Is this what I have become? Is this the same person, who after her initial foray into the world of road running, was virtually brought to her knees (not in the Biblical sense you understand) from exhaustion after what would now be considered warm-up?
How well I recall that first Deloitte Challenge 5km in ‘15. Every aspect of the event was overwhelming. The large crowd of runners, the route, the aches and pains during the run and not least of all, the uncertainly of whether I would be able to stand upright while receiving my medal after suffering oxygen deprivation during the final kilometre These reflections still leave me with a profound sense of wonder and accomplishment.
My three ’16 marathons each have special memories indelibly etched in my mind.
‘Maritzburg City Marathon, my first, screamed with fear of the unknown. Is this for real? I have no idea of the route. What do I eat along the way? Can I go the distance? Will my legs hold out? Can I finish? What if……? The finish line……so soon? One down. First 42km finishers medal EVER. Happiness is……
Number two, Veralum; the loneliness of the long distance runner. Where has everyone gone? Why is it so quiet here…..? There’s no one to talk to……dogs aren’t even barking. All I can see is sugar cane. Why am I doing this? Am I having fun yet? What……my second medal already? Watch me drill this one next year
The Deloitte Challenge, my third 42km, had me questioning (rather brashly I’m afraid); who said there were no steep climbs in this marathon? Is this the race everyone said was downhill? Road runners speak with fork tongue……I’m in another race ……I’m on the wrong road, I can feel it. Where are the down hills everyone talked about and why have all the marshals gone home early? I can see the finish line; 500m to go……time to celebrate……another one bites the dust
A week later I attempted the Durban City Marathon but with KZN receiving its total summer rain fall in one weekend, I hauled my drenched, soggy body and shoes to a 21km medal. The proverbial water, water everywhere never rang truer.
This year has also registered a number of growth areas in my life. There has been an increase in my pain threshold. I have met a variety of medical practitioners whom under normal circumstances I would have not known existed. I have discovered a host of over the counter pain remedies. I have explored a world of diets previously unbeknown to me plus I have taken on an entirely new athletic vocabulary. I have also mastered new codes; LSD, PB, Negative Splits, DNS, DNF and VO2Max, plus I have taken to mixing my drinks while on the run. I also now treat pain with ice. In addition I go to bed tired and I wake up tired each morning.
Oh……and have I mentioned I now consume enough food and drink for three obese adults?
And in that my dear readers, lies the agony of my new found passion – I am still a middle of the road fatty. I don’t do weight loss.
I wonder why?

Clarence Munayi will Live his Dream!

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On Friday, at the Great City Games in Manchester, Clarence Munayi of TuksSport High School, will live his dream when he will race against Trayon Bromell of the USA over 150 metres. Bromell, who is just 21 years old, burst onto the senior scene in 2015 with a third-place finish in the IAAF World Championships in Beijing. With a time of 9.92, he was left just behind Usain Bolt and Justin Gatlin. His time of 9.84, achieved in the USA team trials, made him the joint tenth fastest man in history.

In 2014, when Bromell ran 9.97 at the NCAA Men's Outdoor Track and Field Championships, he became the first junior to break the ten-second barrier. Bromell got off to a flying start earlier this season again when he won the 60m in the IAAF World Indoor Championships in Portland, Oregon.

“As far as I am concerned, Trayon has the ability to become the next real deal in international sprinting. He is a definite role model for me and it still seems unrealistic that I will be racing against him. I hope it will be an awesome race,” said the 18 year old Clarence Munayi. Clarence has shown signs that he himself could develop into a world class sprinter!

Under the guidance of Hennie Kriel, Head Coach at the Tuks High Performance Centre, Clarence has won the South African junior as well as senior titles in the 200 metre discipline. He has qualified for the Olympic Games in Rio on two occasions by running times of 20.36. He has also improved his best time in the 100 metres to 10.28. In spite of Clarences' success, Kriel is realistic about the challenges that await them.

“A study of the IAAF’s all-time list of fastest junior sprinters (under-20) does not make for good reading. Most of the athletes never had any impact as senior sprinters. They disappeared from the scene without ever fulfilling their potential. Our main challenge at the moment is to give Clarence the necessary guidance and support to help him bridge the gap between excelling at junior level and being equally successful at senior level,” the Tuks/HPC coach said.

His advice for Munayi for Friday’s ‘big race’ is to enjoy the moment and to learn as much as he can from racing against the best. Munyai said he is grateful that his coach had the vision to let him run against senior athletes this season. “It has toughened me up mentally. I am no longer intimidated when I compete against older athletes because I now realize that they are also just human and have the same anxieties and expectations that I have as a youngster. I know I cannot beat Trayon or athletes like Kim Collins, but that does not mean that I am not going to race flat-out. It will be strange to race over 150 metres.”

Thando Roto of Tuks finished jointly first yesterday in the 100 metres in a time of 10.41, at a meeting in Rehlingen, Germany. Lesotho’s Mosito Lehata also ran 10.41. Gift Leotlela of TuksSport High School was third in 10.48.

According to Kriel the athletes had to contend with cold and windy conditions.

Squat, Swing, Run

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If you’re looking for a great workout to get the heart pumping, give this one a try in the gym or out on the field.
 
PART 1
5 Sets of 5 Back Squats, with 1-minute rest between sets
After a brief warm-up, do the back squats with a weight bar or weight bag on your shoulders, but don’t go too heavy, as this is just the first part of the workout – and five sets is already a decent workout! Remember to keep your chest up and knees out – movement and posture is more important than speed or weight. You want to control it as much as possible and not get injured.
 
PART 2
4 Rounds of 15 Kettlebell Swings and 400m run, with 2-minute rest between sets
The kettle bells bring in another strength component and you top that off with some running to bring in an anaerobic section. It’s simple, but it’s going to make you work. If done in the gym, use the treadmill for the runs; otherwise it is once round the track or a sports field.
 
Workout courtesy of Pierre Ferreira at Centrifugal Fitness and Health in Bedfordview, Johannesburg. More info at [email protected] or 082 532 2962.

Super Foods

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It can be tough sticking to healthy nutritional options, but making sure you take in some of these ‘super foods’ will ensure you’re healthy and that your weight is in check, all while helping you perform at your optimal level. – BY CHRISTINE PETERS, REGISTERED DIETICIAN
 
Certain foods have a very high thermogenic effect, so you literally burn calories as you chew, and others contain nutrients and compounds that stoke your metabolic fire, so following some simple advice can boost your metabolism and make feel lighter on the go.
 
1 Whole-grains: Your body burns twice as many calories breaking down whole foods than processed foods, especially those rich in fibre, such as oatmeal and brown rice.
 
2 Lean meat: Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion, so a 300-calorie chicken breast requires about 90 calories to break it down.
 
3 Low-fat dairy: Rich in calcium and vitamin D, these foods help preserve and build muscle mass, which is essential for maintaining a robust metabolism.
 
4 Green tea: Drinking four cups of green tea a day can help people shed up to 3kg in eight weeks. Credit EGCG, a compound in the brew that temporarily speeds metabolism. To up your intake, keep a jug of iced tea in the fridge in the hot summer months.
 
5 Hot peppers: Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you burn additional calories. You can get it by eating raw, cooked, dried or powdered peppers, or add as much cayenne or hot sauce as possible to soups, eggs and meats.
 
ESSENTIAL ADVICE
While the foods listed above will give you more oomph in your daily diet, there are a few things to keep in mind when trying to keep your nutrition in check:
• Eat enough: You need to cut calories to lose weight, but going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function, your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy. Eat just enough so you're not hungry, such as a 150-calorie snack mid-morning and mid-afternoon between three meals of about 430 calories each.
• Rev up: Eating breakfast jump-starts your metabolism and keeps energy levels high all day. It's no accident that people who skip this meal are four times as likely to be obese. If nothing else, grab a yoghurt, or try oatmeal made with fat-free milk and topped with nuts for an essential protein boost.
• Put the kettle on: Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5% to 8%, while a cup of tea can raise your metabolism by 12%. It is believed that the antioxidant catechins in tea provide this boost.
• Fibre on: Research shows that fibre can rev your fat-burn by as much as 30%, and studies have found that those who eat the most fibre in foods gain the least weight over time. So, aim for about 25g a day – the amount in three servings each of fruits and vegetables.
• Be water-wise: Drinking six cups of cold water a day can raise your resting metabolism by about 50 calories daily – enough to shed 2kg in a year. The increase may come from the work it takes to heat the water to body temperature.