LIFESTYLE NEWS - November is upon us. We have entered the final summer fitness countdown to December where we all want to look fit and ready to hit the beach.
Not only is fitness necessary to look good, but it is also vital for good health. The World Health Organisation (WHO) estimates that South Africa has a two to three times higher incidences of lifestyle diseases than other developing countries.
Lifestyle-related diseases account for an estimated 37% of all deaths in the country. According to the Heart and Stroke Foundation, lifestyle diseases like diabetes, heart disease and high blood pressure are largely treatable by regular exercise, a healthy diet and not smoking.
The WHO says a balanced diet is part of the basics for a healthy heart and circulation system. A balanced diet typically consists of fruit, vegetables, whole grains, lean meat, fish and pulses. Salts, sugar and fat intake should be managed carefully.
Physical exercise of at least 30min per day helps to maintain cardiovascular fitness. Putting pen to paper, I have two success stories of dedicated, well-spent time focused on healthy living. Ladies and gentlemen, I give you Julene Franzoso and Stefan Van Der Merwe.
Julene Franzoso
Julene's story:
Julene Franzoso is a 23-year-old fitness fanatic who is studying towards her PhD in clinical psychology. Julene says she gets the following question a lot: "Why is fitness so important to you?" She says fitness is more than just picking up weights, jogging along the road or eating healthy. "Fitness is who I am, it is my lifestyle."
Julene has always been into sports and she was very active as a child. She loves her weight training as it challenges her to push forward and not give up. It involves a lot of discipline and Julene follows a strict programme. In the early morning she does 'fasted cardio' - cardio on an empty stomach - for an hour. In the evenings Julene does weight training which, depending on how busy the gym is, can be for about an hour and a half. The duration of the weight training depends on what muscle group she is training that specific day.
Julene says she has heard it said that gym is 30% and eating clean is 70%. Julene believes this and she follows a special eating plan that was personally worked out by Jenine van der Merwe at Bikini Bizniz. Jenine also works out all the training programmes for her. Julene says it is sometimes hard because she is gluten and lactose intolerant, so she has to stick to her eating plan 100%.
Julene's biggest motivation is the ability to motivate others and to be an inspiration.
She says when she gave fitness her all, everything else fell into place. "As you organise and prepare your food in advance, you automatically start to organise your life as well as your days ahead. Plan and make time. Before I was physique conscious I never had time, but now with fitness it's a new lifestyle. My life is more organised now."
Julene's recipe for success is: "You cannot climb the ladder of success with your hands in your pockets."
She advises female readers to decide what they want to achieve, set their minds to it and then work on it. "Don't expect things to change overnight. Success is the seed you plant; a seed you have to water, nurture and have patience with. Remember that an oak tree was once a seed too." She admits that it is hard work.
"The wolf climbing the hill is always hungrier then the wolf on top of the hill. With time things will become easier. Take small steps. If you can't jog, then walk. Also, if you can't pick up weights then use body weight. Take a moment to get out of the house and get some fresh air. If you have a sweet tooth then grab fresh fruit like blueberries, strawberries or green apples. Exchange soda for unsweetened fruit juice mixed with water. This may seem trivial, but in the long run makes a huge difference."
This December Julene will be rocking Diaz beach, as well as spending time at George Virgin active staying super fit.
Good luck ladies.
Stefan van der Merwe. Photo: Anton Alberts
Stefan's story:
Stefan van der Merwe (22) had VSD/recovery heart surgery when he was just eight months old. The doctor told his family that he only had a 50% chance of surviving. The paediatrician further told Stefan's parents that he should avoid contact sport because of his condition.
Today sport is a focal point in Stefan's life and the IFBB men's athletic physique show in July this year involved a lot of prepping. Stefan is a tennis coach at the GREAT Tennis Academy in George, as well as a qualified personal trainer and programme manager at Extreme Body Factory.
Fitness is all-important to him. Stefan studied at eta where he obtained a diploma in fitness as an exercise specialist. He believes that if you are fit, you are capable of living life to the fullest. "Getting fit involves crucial mental preparation because fitness, diet and gym form a mental game. Once you can conquer your mind over your body, then you are capable of getting to the next step. If you do this staying fit will be a lifestyle."
Stick to the six fundamentals of nutrition:
1. Eat at least 5/6 meals a day
2. Never skip a meal
3. Try to have meals at the same times throughout the day
4. Eat enough protein
5. Moderate carbohydrate intake
6. Drink enough water
Stefan avoids bread, carbonated drinks, refined sugar, processed meat, packaged dips, chips and other types of junk food. He includes plenty of protein, healthy fats, veggies and fruit in his diet. Stefan credits his motivation to stay fit to the support that he gets from his family and friends. Getting results is a major driving force for him to achieve more. "There is always room for improvement with fitness. It helps to get professional advice on nutrition especially, which can motivate and mentor personal development."
Stefan believes that how you do things is just as important as what you do when it comes to getting and staying in shape. "It's like baking a cake, because while it is important to have all of the ingredients, it is also necessary for the preparation to be in the right order. Firstly feed your body foods that support an active lifestyle. This includes lean meats and proteins, fruits, veggies and lots of water. Eating healthy and nutritious food is the foundation of a good fitness plan."
Have fun
"Your next step is to increase your level of activity in a fun, yet challen-ging way. It is imperative that you enjoy the exercise activities or you won't keep them up."
He says you should challenge your muscles and cardiovascular system. "Also, think outside the box. Consider options beyond the treadmill and elliptical. Maybe you enjoy the thought of hiking or rock climbing?
Perhaps the idea of salsa dancing or CrossFit can make you smile? Come up with as many options as you can. This will give you a wide variety of choices no matter what your mood may be."
Stefan says it is proven that self-confidence is also gained with a healthy, fit body. He gyms six days a week and his gym routine lasts for about one to two hours per day. His exercise regime consists mainly of both weight training and high intensity workouts. Stefan stresses that including weights in your exercise plan is important because this will make you look more trim and toned.
He said that it will increase your metabolism so you will burn more calories, even when you rest. Aim for two to four strength training sessions a week to obtain the best results. His recipe for fitness success is: good food + cardio + weights = a trim and healthy body!
Three pointers
1. Weigh food
2. Always try to beat your previous workout performance. The attitude is "always go for more".
3. If you are without gym access then do prehab exercises and body weight moves that can challenge your body.
These include one-leg squats, one-arm push ups etc. In that way you can focus energy on your weakest links.
Stefan's December holiday will be well spent in Hartenbos. He hopes to see you there, ready and in shape!
Stefan's December holiday will be well spent in Hartenbos. He hopes to see you there, ready and in shape!
Good luck, gents!
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