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We’re all different. Some of us are in a constant fight to put muscle onto our frames, while others find it hard to shed that extra unwanted fat.

Although you cannot redesign the genetic code you were given by your parents, that does not mean you cannot work with what you have. If you know your body type, you can implement strategies to reach your physique goals.

In this instalment of our body-type series, clinical nutritionist, speaker and wellness expert, Desi Horsman explains how those with an apple shape should eat and train.

The apple’s massive middle

Apples carry fat around their midsection, but generally have a slim lower body. If you’re an apple, you’ll find it easier to drop pounds than a pear does because abdominal fat breaks down more quickly than fat stored in the butt and thigh area – perhaps because abdominal fat is mobile and enters the blood stream.

Unfortunately, though, your rounded middle tends to signify that fat is accumulating around your organs.

This is very unhealthy as it affects their ability to function properly and increases your risk of various diseases, including heart disease, diabetes, high blood pressure and cancer.

When this visceral fat surrounds your kidneys, pancreas and liver, it causes blood sugar to spike while at the same time creating insulin resistance and inflammation. In other words, your body has an excess amount of sugar floating around, and it’s no longer able to process it all.

The propensity to store fat around the middle may be related to the hormone cortisol, which is our stress hormone. Trying to lose weight with drastic calorie cutting diets may actually cause you to add kilos since this is also a stress to the body.

The apple diet: What to eat and avoid

It is also noteworthy that apples tend to crave fatty and salty foods because they provide the most stimulation to the adrenal glands, which further increase cortisol, which ultimately slows down metabolism and leads to belly fat and increased weight size.

To combat this, apples should consume foods that are low in salt and only contain healthy fats, like nuts, avos, olive oil and coconut oil, as these can help to decrease inflammation.

Cortisol also floods the body with sugar. When your body does not use it for energy, it gets stored as fat. It is, therefore, vital to focus on low glycaemic load foods to keep weight gain at bay. And only eat natural complex carbs in combination with proteins to avoid sugar spikes.

Cruciferous foods and legumes may cause bloating and digestive discomfort, so it can be valuable to avoid these. It may also suit the apple body type to have a few smaller meals throughout the day instead of big meals, but they should be fibre rich.

The apple workout to work out the fat

Apple-shaped women tend to carry more weight around their waistline, so it’s important to perform core strengthening exercises like planks and yoga and Pilates, which also help tone the midsection.

Include high intensity cardio routines to burn fat, along with exercises that target the lower body, like squats, lunges and deadlifts to increase muscle mass.

The post How to exercise and eat right for your body type: The apple appeared first on Fitness Magazine.

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Two members of the first all-women team from Africa scheduled to climb Mt Everest in 2020 are attempting to become the first women-only team to complete the South African 9 Peaks Challenge.

The 9 Peaks Challenge involves the ascent of the highest point of each province in South Africa, with strict adherence to set rules to successfully challenge a category record. The feat will entail covering 141km of hiking, 7,888m of vertical ascent and 5,298km of driving.

The clock starts at the foot of the first peak and ends on the summit of the last. The ‘fastest known time (FKT) for a female team’ category is unchallenged, and mountaineers Alda Waddell and Tumi Mphahlele plan to make their mark, starting on 22 August and taking between four and six days to complete it. The fastest time by a mixed pair was set in October 2018 by Jurgens and Christel Hanekom in 4 days, 18 hours, and 45 minutes.

The peaks include:
  1. Iron Crown (2,126m) near Haenertsburg in Limpopo
  2. De Berg (2,331m) near Lydenburg in Mpumalanga
  3. Seweweekspoort Peak (2,325m) in the Groot Swartberg Nature Reserve in the Western Cape
  4. Nooigedacht (1,816m), the highest point of the Magaliesberg in North West
  5. Mafadi (3,451m) the highest peak in South Africa in the Drakensberg in KwaZulu-Natal
  6. Toringkop (1,913m) in Suikerbosrand Nature Reserve in Gauteng
  7. Kwaduma (3,019m) in the Drakensberg in the Eastern Cape
  8. Namahadi (3,291m) in the Drakensberg in the Free State
  9. Murch Point (2,156m) in the Karoo in the Northern Cape.

The two intrepid women, who together with Lisa Gering and Deshun Deysel, all four from Johannesburg, are preparing to summit Everest in April and May 2020 to fulfil their dreams and to inspire young women entrepreneurs to have the ‘courage to start and the strength to endure’ – the motto of the Everest expedition.

The pair hope to increase awareness about the team’s Everest 2020 plans and contribute to securing sponsorship by completing the 9 Peaks Challenge. Follow the women’s climbing progress and achievements on Facebook on Everest2020SA.

The post All-women mountaineering team sets sights on new 9 Peak Challenge record appeared first on Fitness Magazine.

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All body types are unique and we know for sure that one size does not fit all when it comes to healthy weight loss.

But have you ever wondered why people tend to store fat in different parts of their body? It may surprise you to know that there is a relationship between different body types, hormones and, ultimately, weight.

Hormonal imbalances will distort fat storage in different locations around the body. Basically, an imbalance on the inside will show up on the outside.

Knowing your shape and how it functions in relation to your hormones is an important first step in understanding your weight loss challenges. In this instalment of our body-type series, clinical nutritionist, speaker and wellness expert, Desi Horsman explains how those with a pear shape should eat and train.

Don’t despair if you’re a pear

Pears have larger lower bodies and smaller upper bodies because they store fat on the hips, thighs, and bottom.

They have a higher level of female hormone oestrogen which makes the weight in those areas harder to budge. They generally lose weight around the middle first, which is a good thing because many diseases are linked to belly fat.

Excess oestrogen causes more fat production or storage, which gives women a ready supply of fuel during childbirth and breastfeeding – that’s why the fat there is more stubborn.

This hormone also increases the tendency for more cellulite to develop in this area too, which makes it difficult for blood supply to reach fat stores and thus the fat can’t be broken down and eliminated.

The pear diet: What to eat and avoid
  • Water retention can be common in this body type, so it is important to avoid high-salt foods.
  • Consume high quality meat that is pasture fed and not pumped with growth hormones. Beef and dairy naturally have high hormone levels, so they should be kept to a minimum.
  • Fruits help to remove toxins from your body that slow down metabolism. However, pesticides are oestrogenic so opt for organic fruits and vegetables whenever possible, or washed them with vinegar or in an ozone machine to remove these substances.
  • Green tea is very helpful for this body type.
  • Chillies can light a metabolic fire.
  • Avoid soy products.
  • Cruciferous vegetables like broccoli and kale remove excess oestrogen from the body. A focus on other high-fibre foods is also vital to reduce excess oestrogen.
What exercises work best for pears

Since their bottom half is generally heavier for those with a pear shape, cardio can help to reduce overall body fat, but toning and building muscle in the upper body needs a different exercise regimen.

Don’t get caught up in only trying to minimise your lower body fat stores. You cannot change your basic shape, but what you can do is make your body more proportional. To reduce fat in the problem area below the waist you can do any type of aerobic exercise.

The best lower body exercises to tone and firm up the hips, glutes and thighs include squats, lunges, single leg and glute kickbacks, hamstring curls and jumping jacks. For your upper body, perform push-ups, tricep kickbacks, bench-presses, crunches and side planks.

The post How to exercise and eat right for your body type: The pear appeared first on Fitness Magazine.

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Actress, adventurer, athlete and goodwill ambassador Hlubi Mboya-Arnold does it all. Driven by a desire for self-mastery and constant improvement, Hlubi actively seeks opportunities to challenge herself and step out of her comfort zone.

Whether that’s stepping onto the competitive Bikini stage, climbing Mt. Kilimanjaro or riding the world’s toughest mountain bike stage race, the Absa Cape Epic, Hlubi revels in the thrill of venturing into the unknown – constantly taking on new adventures and challenges is what gets her through her training every day.

But it’s more than just her drive and commitment that makes Hlubi a fitness role model of the highest calibre. She achieves all this despite her hectic schedule, where she juggles her career in the deadline-driven media industry, while still finding time to pursue her passion for social entrepreneurship and community upliftment.

It’s a demanding lifestyle that Hlubi masters with rigorous physical and mental preparation. And when there’s an opportunity to combine the two, Hlubi doesn’t hesitate to exploit it. That’s why she has aligned her personal brand with South Africa’s premier provider of fitness education – the HFPA Fitness Academy.

Developing body and mind

“I got involved with HFPA because I wanted to be something more than just a sports and fitness lover. I’ve always been serious about the things I love most in life, which is why I wanted to take my passion for health and fitness to a new level. I wanted to dig deeper and discover more, and education creates opportunities to do that.”

Beyond simply satisfying her curiosity and quenching her desire for personal growth, Hlubi also felt it was important to formalise her education as a brand ambassador and fitfluencer.

“I work hard to be a credible role model, particularly to young black girls. I want to show them that they can break the mould and do things differently. And by broadening my competencies through on-going education, I can empower others with the information I share. There is so much poor, unqualified advice out there on social media, which is why I want to make sure I can cut through the clutter and add value in others’ lives.”

Aligning values

Hlubi says her decision to align with HFPA was an easy one based on the brand’s reputation and the recommendations she received from her friends and colleagues in the health and fitness industry.

“HFPA offers diversity in their subject matter and courses, and are also inclusive, catering to every sector of the industry and society. These are values that resonate with me.”

And the HFPA team also recognised the similarities, which prompted the them to sign up Hlubi as a brand ambassador.

“HFPA lets me be authentic about my passion for sport and fitness, which is important because going by the book bores me. I’m all about energy, which aligns with HFPA’s culture. The brand also embodies the values of balance and constant progress, which is what I strive for every day.”

Lean, mean learning machine

This association has given Hlubi unfettered access to HFPA’s rich resources, which she plans to utilise to its full potential.

“I love HFPA’s learning environment – it’s open and dynamic. It’s also innovative, offering full-time and distance learning options with workshop study modes available, which makes it accessible nationwide.

“The lecturers always advance their knowledge to stay with the times, while the course work keeps step with new industry trends and developments. And their qualifications are also internationally recognised!”

This dynamic caters to everyone, from the mom and entrepreneur to the passionate fitness fanatic and someone who is looking to build a career in the industry. It’s also a great platform to grow your network, believes Hlubi.

“I’ve aways said your network is your net worth. Studying at HFPA has helped me build relationships and gain access to an international network of potential opportunities. It’s the type of platform that tears down the barriers many South Africans face when trying to gain access to people and places.”

Get paid for following your passion

Since obtaining her qualifications – with more to come – Hlubi believes she can now walk the talk.

“I now know what it means to love something and be a professional and expert in it at the same time. I believe my qualifications as a personal fitness trainer, a kids development specialist, and a sports conditioning and a life coach enable me to apply core skills to various areas of my life. I now view these certifications as assets I can use to make myself a better human being and benefit society.”

In the context of her life, Hlubi plans to expand her knowledge base for her own benefit by obtaining additional qualifications, like a pre and post natal exercise course.

“I believe this provides invaluable knowledge to women who should always feel empowered, not afraid of a natural process like child birth and motherhood due to a lack of understanding or knowledge – gaining knowledge is the most powerful form of empowerment.”

And adding to her list of qualifications also creates new opportunities for Hlubi to pursue divergent career paths.

“I firmly believe that to truly be successful, your career should reflect your greatest passions in life, and that if you’re passionate about something you should pursue every opportunity to get paid for it. When it comes to the health and fitness industry, institutions like HFPA offer the best starting point to realise that ambition.”

The post Hlubi Mboya puts her fitness passion into practice with HFPA qualifications appeared first on Fitness Magazine.

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If you’ve failed a weight loss plan, you’re not alone – around 95% of all diets fail. Losing weight is not simple.

In fact, it’s quite the opposite and the reason your last diet didn’t work has nothing to do with your personality or your will power. Most diets fail because we look for one diet to fit everyone, even though we know we’re all different.

The simple truth, explains Dr Yael Joffe, Chief Science Officer at 3X4 Genetics and world-renowned specialist in nutrition and genetics, is that there is a better way to get the right answers for you: Through your genes. Joffe reveals five secrets the dieting industry has kept from you:

#1: Your unique genes affect weight loss

Genes have a big influence on how our bodies function at a cellular level, affecting how our bodies store and burn energy or fat.

But it’s not just about our metabolic rate; our genes also impact how we experience hunger and fullness. They also affect how our bodies store fat, how we respond to exercise, how much energy we use when not exercising, and if inflammation in our body makes it difficult to lose weight.

At least 50% of what drives your weight comes from your genes, with the rest as a result of diet and lifestyle choices. Because we each have a unique genetic profile, what’s good for one person may not be good for you, Joffe stresses.

#2: We all experience hunger differently

The way we experience hunger differs from person to person, which is why one person may feel ravenous after not eating for a few hours, while others barely have an appetite.

In addition, our genes also ensure that after eating, some of us feel fuller than others. Some people may experience a high appetite and a low level of satisfaction after eating, which will leave them feeling hungry all the time and this can make dieting especially hard.

If you know that you have these genes, Joffe says, your chances of success could be improved by a diet with more appropriate and substantial types of foods and targeted supplements.

#3: How much energy you store away depends on your genes

Some of us easily convert our energy into fat, which is an evolutionary trait, while others burn through it quickly.

Our ancestors, living on the plains of Africa, where hunting was infrequent, survived longer if they could convert their energy into fat. This means that their chances of surviving the lean times were higher than those that burned energy quicker.

Storing energy as fat is not a problem if you burn energy efficiently – some people burn up energy very well, both at the gym and while sitting at their desk. But others can train for a marathon and still not lose weight, even though they’ve been hitting the gym hard for weeks on end.

#4: Inflammation and weight gain work together

Chronic inflammation and excess body fat are inextricably linked and can stall your attempts at weight loss. There is a direct correlation between excess weight and inflammation; as you gain more fat stores, your low grade inflammation will increase.

The more overweight you are, the more inflammation you will have in your body, Joffe explains.

“We know that when your body is inflamed, you’re very unlikely to lose weight because inflammation holds on to body fat. When we are treating patients who are overweight, we always want to manage inflammation as well.”

#5: There is only one weight loss plan that will work for you

Most dieticians will tell you that to lose weight, you need to decrease your calorie intake and increase your energy output.

This approach, along with any diet in the media, is fundamentally flawed because it assumes one diet will work for everyone.

“If we all gain and lose weight differently, then it makes sense that there’s a different plan for everyone to lose weight,” Joffe explains.

There is only one diet that will work for you, but it won’t necessarily work for the next person. And the only way to find the diet that will work for you is to build it around your gene profile with a nutritional professional who knows how to interpret a genetic test.

“The dieting industry has done untold damage to those of us looking to lose weight. The truth is that you’re not a failure; you’ve just been working against your genes. The real personal health journey begins when you work with you genes.”

The post Lose weight for good: The 5 unknown truths about fat & weight loss appeared first on Fitness Magazine.

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Bone broth is a nutritional powerhouse and is well-known as an ancient elixir ideal to boost your health and vitality.

It has also been used to treat infectious diseases, autoimmune disorders, digestive problems and various other chronic ailments.

Angus McIntosh, of Farmer Angus, a regenerative livestock farmer based in Stellenbosch, makes organic bone broth from his pigs, cows and chickens, both for the commercial market and for himself – he’s been drinking the broth daily for the last four years.

A nutritional powerhouse

The first thing you need to know is that it’s not stock and it’s more than just a regular broth.

Bone broth is a nutritional powerhouse because the cooking process extracts more nutritents.

It’s cooked over a longer time period than normal broths (about two hours) or stocks (about four to six hours). Bone broth, on the other hand, is made from bones, with or without meat. It’s cooked for between eight and 24 hours, depending on the type of bones used.

The healing properties of bone broth

Bone broth is full of collagen, which is known to improve skin tone and elasticity. Cooking collagen turns it to gelatine, which provides the body with amino acids – the building blocks of proteins. It also offers gut-healing benefits.

It can also reduce cellulite, and is great for arthritis and healing for the digestive tract. Depending on the bones used, the marrow is essential for blood health and immunity.

Brewing connective tissue into bone broth provides the body with natural compounds from the cartilage, which may help to fight osteoarthritis, reduce inflammation and support weight loss.

What you’re left with is jam-packed with flavour and keeps you feeling fuller for longer, so it has also been known to help quell cravings when trying to stick to a healthy eating plan.

The best ingredients for making a bone broth

To get the most from eating or drinking bone broth, ensure that it’s made with bones that originate from grass-fed and grass-finished livestock that were farmed using organic principles.

Farmer Angus uses UV-filtered and alkalised rainwater along with grass-fed and finished beef bones, organic vegetables, non-irradiated herbs and spices like turmeric and bay leaves, and Rozendal vinegar. No salt should be added.

Slow cooking is when the magic happens

There are numerous step to make the perfect bone broth:

  1. Soak the bones in water and vinegar for a few hours at room temperature. The vinegar starts the mineral extraction process before cooking takes place.
  2. Cook the bones at a temperature of 80-85°C for a long time to extract the nutrients from the bones.
Ways to use broth
  • Drink a cup of ‘brothee’ daily, as you would a cup of soup or coffee.
  • Use it when making a chicken or beef stew or soup.
  • Splash bone broth on braised greens for a bit of moisture – while the liquid will evaporate, the minerals will remain.
  • Use when cooking rice or other grains.

If you prefer the trendier ways to consumer broth, try this beef broth with chicken recipe, compliments of Chef PJ Vadas of Vadas Smokehouse and Bakery.

Beef Broth with Chicken Recipe


  • 150g cooked chicken preferably leg meat
  • 250ml bone broth
  • 10g garlic chopped
  • 10g chilli chopped
  • 10g ginger chopped
  • 5g coriander seeds chopped
  • 15g diced mushrooms
  • 10g spring onions chopped
  • 50ml extra virgin olive oil
  • 25ml rozendal vinegar


  1. Fry the spring onions, garlic, ginger, mushroom and chilli in the olive oil to light brown in colour.
  2. Add the cooked chicken then bone broth.
  3. Bring to the boil remove from heat and season with salt.
  4. Add the vinegar and coriander to serve.

The post Forget the coffee, drink a ‘brothee’ appeared first on Fitness Magazine.

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FIBO Global Fitness Africa 2019 presented by Dis-Chem Pharmacies has partnered with Body Beautiful SA to host The Body Beautiful Show at the expo.

The weekend-long Body Beautiful Show will begin on Saturday, 26 October with the live judging show and winner announcements, followed by prize-giving on Sunday. Visitors can expect full stage activity for the duration of the festival.

The Body Beautiful Show is a variety performance which brings together the best of the industry in fitness modelling, dance and entertainment, and includes a host of well-known celebrities..

The Body Beautiful Show will showcase 14 categories:
  • Mr & Ms Body Beautiful SA Teen – Ages 16 to 20
  • Mr & Ms Body Beautiful SA – Competitors with beach-worthy toned physiques between the ages of Ages 21 to 39
  • Male & Female Fitness Model of the year – The ideal front cover look for health and fitness publications
  • Mr & Ms Body Beautiful Fitness – Body Beautiful SA dancers, performance acts and  routine talent
  • Mr & Ms Body Beautiful SA 40+ – Models over 40 who present incredible physiques showing that age is just a number;
  • Male Model Plus (Big boys who spend lots of time working on perfecting a flawless physique);
  • The Body Beautiful Family – An entertaining and inspiration division for the whole family to showcase a healthy and fit family unit
  • The Body Beautiful Challenge – A showcase of contestants who have completed a 12 week transformation journey displaying their before and after photos and  their personal success story.

The show will include industry celebrities such as the world’s strongest DJ, Mark Stent who will serve as chief judge; Morgan Beatbox, who traditionally opens every Body Beautiful event; the Rebel Athletics Cheerleading Team; and Shockwave Dance International, a champion dance crew headed up by the undefeated Body Beautiful Fitness Champion, Daniella Van Rensberg. Mr SA 2015, John Owens has been confirmed as emcee for 2019.

FIBO Global Fitness Africa Presented by Dis-Chem Pharmacies Final Day Highlights - YouTube

The Body Beautiful stage has helped to launch the careers of many fitness stars, such as Jaco de Bruyn, Ashley Frost Torbet, Laura Danielz, Marco Araujo, Wayne Coetzee, Stian Lemmer and many more well-known fitness models, creating role models, fitfluencers and international personalities.

Register online at www.bodybeautifulsa.com. Registrations open at the end of July 2019 and will close on 20 October 2019.

The post FIBO Africa 2019 welcomes Body Beautiful to the show floor this October! appeared first on Fitness Magazine.

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Body types, also defined as somatotypes, first emerged in the 1940s when American psychologist Dr. William Sheldon attempted to draw correlations between an individual’s frame and their temperament.

While he failed to prove specific behavioural personality traits associated with a specific body type, he was credited for developing different body classifications based on existing knowledge at the time. His concept has since then been modified and adapted but, scientifically speaking, the original theory still stands us in good stead.

In this instalment of our body-type series, clinical nutritionist, speaker and wellness expert, Desi Horsman explains how those with an banana or an hour-glass body shape should eat and train.

The slim banana body

Also known as the ruler, this body shape is characterised by narrow hips and an undefined waist with an overall rectangular shape.

Protein-rich foods will help to add muscle mass and shape. Thyroid hormone is linked to this body type because, generally, those with banana bodytypes have a high metabolism, which is controlled by the thyroid.

Since this body type is less likely to gain weight, attention is not always paid to eating healthy foods. There may be a tendency to eat too many sweet treats and fast foods, but no matter how thin you are, it’s still important to always follow a healthy diet.

What to eat and avoid as a banana

Focus on a nutrient-rich diet of unrefined whole foods, fruits, vegetables and healthy fats in the form avocado, almonds and salmon, for example. Make sure to introduce some plant-based proteins in addition to animal sources into your diet.

Eat smaller meals throughout the day, instead of three big meals as this can also be helpful since a higher metabolism may lead to hunger pangs and, ultimately, excessive calorie consumption.

Exercises that work best for bananas

Similar to the pear, it’s important to focus on compound lower body movements but with heavier weights and increasing rest periods.

While bulking up is difficult for bananas, it’s possible to help add curves, broaden your shoulders, tighten your waist and strengthen your physique.

Glute exercises should be a big focus to get shape around the hips – think deadlifts, step ups and squats, which are all great for the lower body. Sit ups and yoga is also beneficial. Focus on chest presses and go heavy on abs exercises.

The hour-glass

If you are an hour-glass, your body will have a figure 8 shape. Your bust and hips are about the same circumference, and your waist is narrow.

While this is perceived as the most desirable body shape, hour-glass-figured women tend to gain weight evenly throughout their body. Their problem areas are the backs of the upper arms, inner and outer thighs, the saddlebag area below the hips, outside of the upper thigh, and the lower abdomen.

With this shape, you need to create a good balance of all the hormones. Women with elevated androgen levels (male hormones) will have a tendency to put on upper body weight. To maintain the natural curve, you need male and female hormones in good balance, and for the smaller body waist, to keep blood sugar in check and low insulin levels.

How hour-glass figures should eat

Avoid refined foods (white bread, pasta, white rice, and all white flour cakes, pies, pastries, and biscuits). Restrict junk foods, sugar-filled foods, sweets, unhealthy fats and fried foods, all of which are high in sodium and calorie dense.

Find good sources of omega-3 fats like wild caught fish, grass-fed meats, and dairy, and free-range eggs, as these are very helpful to restore healthy hormonal balance. Go for fresh foods, lots of greens, fruits, lean meats and whole grains.

Promote hormonal balance by avoiding environmental chemicals, especially growth hormones and pesticides commonly found in the foods we eat. These have the ability to mimic hormones and as they accumulate in our body and over burden our system, the ability to burn fat diminishes.

What exercise will work best to accentuate your shape

Outdoor sports of all kinds are excellent workouts. For example, swimming is perfect for this body type. Add a few weight sessions to these workouts and change your exercise combinations, with a focus on those exercises that accentuate the shape around the shoulders. Planks can help to maintain tone and shape around your abdominals. More than the other types, you need to lose inches rather than kilos to maintain curves, which makes exercise important here.

The post How to exercise and eat right for your body type: The banana & hour-glass appeared first on Fitness Magazine.

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Did you know that gut health forms the foundation for your overall health and wellness?

Given the central role that the gut plays in healthy digestion, nutrient absorption and immunity, what should you eat to heal your gut and achieve optimal health?

Change your diet to heal your gut

What you eat determines which bacteria thrive in your gut. With the right approach – like these 4 food F’s for optimal gut health – you can change decrease the bad bacteria and boost the beneficial kind in as little as 24 hours. It’s never too late to start eating to heal your gut! Here’s where you should start:

1: Fermented foods

Including more fermented foods in your diet gives you a natural source of probiotics to repopulate your healthy gut bacteria. Try sauerkraut, Kefir and pickles.

Other fabulous fermented foods for probiotics include:

  • Tempeh
  • Miso
  • Plain, natural yoghurt
  • Kimchi
2: Fibre

This natural prebiotic acts as food for good gut bacteria to consume. Beans and flaxseed are great options.

Additional fibre-rich foods that deliver beneficial prebiotics include:

  • Polenta
  • Jicama
  • Jerusalem Artichokes
3: Fruit

Various fruits are full of fibre and are always a healthy snack choice. Try apples, blueberries and bananas for a beneficial dose.

4: Foundation foods

These nutrient-dense foods are super healthy for your gut. Adding food like broccoli, garlic, Shirataki noodles, chickpeas and oatmeal will cover your foundation food requirements.

Add more nutrient-dense foundation foods to your diet with:

  • Dandelion Greens
  • Asparagus
  • Seaweed
  • Onions
  • Scallions
  • Gum Arabic
  • Barley
  • Cacao
  • Wheat Bran
  • Chicory Root
  • Chickpeas

Written by Kirsten Reis, Marketing Manager at Nutritional Performance Labs

The post The 4 F’s of optimal gut health appeared first on Fitness Magazine.

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If you want to build a thriving career in the health and fitness industry, it’s important to understand that not all qualifications are considered equal. To advance in the industry, it pays to understand your NQFs.

Courses offered by accredited higher education institutions are graded according to the National Qualifications Framework (NQF).

This comprehensive integrated system was designed to contribute to the full personal development of every learner, while also addressing the social and economic development of the nation at large.

The system was approved by the Minister of Higher Education and Training and is implemented and co-ordinated by the South African Qualifications Authority (SAQA). This body ensures the classification, registration and publication of articulated and quality-assured national qualifications and part-qualifications.

The entry point: NQF 4

The NQF is organised as a series of learning achievement levels, arranged in ascending order from one to 10.

You’ll need an NQF level 4 qualification to break into the fitness industry. That equates to a grade 12 National Senior Certificate or a Trade Certificate, which in the health and fitness industry equates to a Fitness Instructor certificate.

But you should never stop there. This is merely the starting point for your journey into fitness industry. It’s a stepping stone that gains you access to the more advantageous NQF 5 and 6 qualifications.

Go beyond the basics

These accredited higher education qualifications form the foundation on which to build a successful career in the fitness industry. The Higher Certificate in Exercise Science (NQF 5) from HFPA, for example, is a higher education qualification that covers personal training and sports conditioning and an introduction to special populations.

Successfully completing this course will earn you the right to proceed to the next level and become a respected fitness professional of the highest calibre with the opportunity to achieve higher education qualifications such as the Advanced Certificate in Exercise Science (ACES)– an NQF 6 certification.

These accredited higher education certificates are offered over one or two years, with full-time and distance learning (with workshops) study modes available, which makes it accessible nationwide.

HFPA is also the only fitness academy to offer the NQF 6 higher education qualification via distance learning.

Unlocking untold opportunities

Achieving this level of competence ensures graduates enter the workplace as multi-skilled fitness professionals with a broad base of expertise. This not only ensures that they are agile, adaptable and highly employable, but also opens additional opportunities to specialise by studying further to carve out a niche in the industry.

In addition, an NQF 6 qualification enables HFPA graduates to work internationally as an advanced personal trainer and conditioning coach in fitness, sport or recreation environments, or start their own business.

And importantly, it also offers graduates an easier transition into professional degree programmes that will advance them to NQF level 7 qualifications and beyond. It really is the key that unlocks boundless opportunities for those who dream big and are willing to work hard.

  • The next HFPA workshop cycle begins at the end of July.
  • Study from anywhere and attend workshops (optional) nationally from all HFPA Support Centres.
  • Enquire or register now.

The post This is how you build a thriving career as a qualified fit pro appeared first on Fitness Magazine.

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