This review looks at a vegan protein powder and superfood smoothie blend, more specifically the Wazoogles Superfood Protein Blend – Peanut Butterlicious!

Protein shakes are a great way to add to your daily intake of calories as well as essential nutrients and ‘super foods’, and add just what you need. There is no need to overdo it on the protein, but sometimes we may find ourselves needing a little extra, especially on days where we may have trained a lot harder than usual for instance. 

I have tried many flavored plant based protein powders, and have found it difficult finding ones that actually taste good and have no awful aftertaste or pea taste. After many years of using unflavored raw pea protein, which I add to smoothies, I decided to venture out and try some new ones, like the Youthful Living Vegan Keto shake.

I used the Wazoogles Superfood Protein Blend and I really love the taste and nutritional profile. Lets take a deeper look at it.

the Wazoogles story

In 2010, after 10 long years of struggling with a weak immune system that his doctor managed with constant antibiotics, Warren was sick and tired of being sick and tired! He visited a top ENT specialist, who offered no solution other than a lifetime of chronic medication.

Unsatisfied, Warren began a search for alternative answers, he met a naturopath who conducted a blood microcirculation analysis and suggested a series of lifestyle changes. Warren took his health into his own hands, ditched the prescription pills and radically changing his diet. His health was upgraded forever. Months passed and the sickness was gone; Warren was feeling better than ever. And just like that, a deep passion for wellness was born. Read more on their blog.

Flavors and Sizes

The superfood protein blend powder is available in 500 grams or 1 Kg and comes in a few flavors, Peanut Butterlicious, Vanilla Sky, Chocolate Moondust, Plant Power, Unicorn Berry and Kungfu Coffee with a Cinnamon Kick. I tried the Peanut Butterlicious and the Chocolate Moondust.

The great thing about these different flavors, is that each one actually offers something a little bit different to the others. So while the flavors are different, so are some of the ingredients. They all have similar base ingredients, but depending on the flavor certain other ingredients and superfoods are added. Thus it is definitely worth checking out the ingredients to each flavor and seeing which you would want more for you.

• 1kg – 30 servings per bag
• 500g – 15 servings per bag
• 33g – 1 serving per bag

Mixes

The Wazoogles powder mixes well with no lumps or bubbles at all. It mixed well with both water and Macadamia/Oat milk, and mixes very well in a blender when added to a smoothie. It also is really great added to a bowl of oats with some fruit. It really gives it a nice peanut butter flavor.

Taste

In terms of the taste, I do like it. I quite liked the Peanut Butterlicious flavour and favor it over the Chocolate Moondust flavour. I felt like the Peanut Butterlicious is more versatile and could be used in smoothies and oats quite nicely.

I personally like to add some extra cacao powder to mine or add it as part of a smoothie with some chia seeds, banana and dates!

Protein content

This is the part that I was most concerned with, the PROTEIN and nutritional values.

It has a relatively decent nutritional profile, carrying about 38.1 grams of protein per 100 grams of powder.
Per serving (1 heaped scoop = 33 grams) it comes down to 12.6 grams of protein, which may not sound like a lot but is sufficient for one serving considering what else it’s packed with.

While the protein amounts may seem a bit low, it is packed with other Superfoods that contain protein, antioxidants, vitamins and minerals. Superfoods in this context are the most mineral and nutrient dense organic foods on the planet, easily absorbable and useable by the human body.

Extra Nutritional values

The extra nutritional values are just as important as the protein content.

The carbohydrate content is just about 34.0 grams per 100 grams while the fat content is at 13.2 grams per 100 grams.

It has no added artificial sweeteners and contains 18.7 grams of Fibre per 100 grams.

INGREDIENTS (Peanut Butterlicious)

Peanut butter powder, organic wild harvested mesquite*, organic raw chia seeds*, organic raw maca root*, Kalahari Desert salt, organic raw cinnamon*, organic raw lucuma fruit*.

*Organic Ingredients (29.9%)

Ingredient Highlights:

• Suitable For Vegans
• Sugar Free
• Made with Clean Ingredients
• No Preservatives
• Gluten Free 

 THE WORLD’S CLEANEST PROTEIN BLEND – 12g’s of protein made from real plants + a magical combination of the 5 highest quality superfoods on the planet. Seriously delicious and honestly clean. We’ve added no sweeteners, fillers or artificial flavours to spoil this blend.

 BETTER THAN ORGANIC – More nutrient dense = better for your body. Our blends are made of ethically harvested ingredients sourced from some of the most exotic places and nutritionally dense plants on the planet.

CLEAN INGREDIENTS – Highest quality roasted and cold pressed Argentinian peanut protein, blood-sugar balancing mesquite wild-harvested from South Africa, certified organic pea protein, organic chia seeds, organic maca, organic lucuma fruit, with a touch of Sri Lankan organic cinnamon and wild Kalahari Desert salt for flavour. No hidden nasty ingredients.

GOOD FOR YOUR BODY – Ideal as a quick breakfast smoothie. Every scoop is bursting with antioxidants, living enzymes, essential minerals, plant-based protein and a wide spectrum of vital nutrients. Formulated to nourish your body, support overall health, daily performance, reducing cravings and helping to provide sustained energy.  

Affordability

The 500 gram (15 servings) packet costs around ZAR 300 giving you, that’s just over ZAR 20 per shake. The 1Kg packet costs about R540. If you look around there are a number of specials where you can pick them up for a bit cheaper.

Final Thoughts

I really do like this vegan superfood powder. It ticks a lot of boxes for me, in terms of the following:

• Great taste.
• Easy to mix in both smoothies and on its own and bonus in breakfast oats!
• More environmentally friendly, being plant based.
• More than just a protein powder, full of superfoods and great nutrients and antioxidants!

If you are looking for a great tasting vegan protein shake, be sure to give the Wazoogles Superfood Protein Blend a try! And if you know of other great tasting vegan protein shakes please do let me know!

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A breakdown of the workout:

You don’t need to do all the exercises in the workout if it is too much for you, but feel free to add even one or two of them into your workouts

 

1. V- ups (3 sets of 10)

2. V-up and bent leg V – up (3 sets of 10) This is harder than just the V-up so feel free to reduce the reps if you need to.

3. Hollow body hold super set:
-Hollow body hold with hands by your side in front of you
-Hollow body hold with hands above you
-Hollow body hold with hands by your side in front of you with small flutter kicks
-Hollow body hold with hands above you with small flutter kicks
(Hold each hold for at least 10 seconds) KEEP THE (LOWER) BACK FLAT AND NOT ARCHED!

4. V-up variation, straddle V-up and bent leg V-up (3 sets of 10 reps)

5. Side raises (3 sets of 15 reps)

6. Plank and side plank (hold each for +- 30 seconds and increase from there)

7. Alternating side twists (3 sets of 20.. 20 on each side)

8. Not sure what they’re called, but they’re great to help with leg raises, L sits etc. (3 sets of 15 of each variation).

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With all the anxiety and stress that comes attached to modern life, the idea of living a simpler one is not only appealing but may be life-saving for some. This short guide will present a few tips on how to live a simpler life and make the most out of each day. 

What Does a Simple Life Mean? 

A simple life can look completely different from one person to the next, and it’s important to embark on a path of self-reflection to understand what areas of the modern way of living are affecting a person the most. 

Living simply doesn’t necessarily mean completely renouncing modern life and its offerings, but rather changing the Self and how it fits into the current world. 

Here are tips on how to live simply and changing oneself from the inside:

Leveraging the Present 

Modern life rarely makes room for people to appreciate the present and everything it means. It’s important to dedicate even just a few moments in a day and leverage that moment, be it through yoga, meditation, or other calming activities. 

The goal is to bring a bit of self-awareness and allow the pace of life to slow down for a bit.

Reviewing (and Letting Go of) Attachments to Material Objects 

So much of the modern way of living revolves around material gains: more money, more clothes, more gadgets, etc. 

This creates a never-ending race to gather the most material objects in which nobody truly wins. A simpler way of life proposes keeping what is needed to function and be happy and letting go of this desire to add more. 

Focusing on the Self 

Humans cannot function without social relationships, but it’s important to prioritize the Self before others. Seeking calmness and happiness in the Self can help improve interactions with the outside world as well.

But for most, this path must start and try to understand what their brain, body, or even spirit needs. Because a lot of people are not truly connected to themselves, they can completely miss the signs these elements are giving, and get more involved in what the people around them need. 

Reconnecting with Nature 

Nothing says more “modern way of living” than the image of an urban jungle. This environment can sometimes augment the rapid pace of life, which is why removing oneself from this environment, even just for a few hours, can be extremely beneficial. 

Reconnecting with nature and its powers helps keep people centered, more grounded with the natural pace life was designed to have, and gives the mind the space to let go of worries and troubles. 

Learning to Celebrate Life and Its Moments 

Often, people that let themselves get carried away by the modern way of living remain clueless about the many gifts they already possess. 

In a simpler form of living, these small gifts are acknowledged and celebrated. Similarly, steps that take people closer to victory, no matter how small, are also reasons for gratitude and celebrations. Life isn’t always about the big, flashy lights people often actively seek. 

Challenging the Mind 

Habits formed throughout life often prevent people from letting go of what they know to be true, and this can apply to trying to live a simple life too. 

Sometimes, to achieve living simply, one has to challenge their perception of life and the world around them, possibly even their role in the world. But, the payoff is worth that effort!
 

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Laviai Nielsen (it’s La-ve-aa) is a British sprinter, who competed in the women’s 400 metres at the 2017 European Athletics Indoor Championships, finishing in fourth place in the final. Lavai has an identical twin sister, Lina Nielsen, who is also an international athlete in the same events. Check out some of her posts showcasing some of her training and fun times below!

 

 

 

 

 

 

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One simple way to reduce your waste and become more environmentally friendly, is to switch to alternative products that do not use plastic packaging that end up being tossed into the bin once they’re used up, like a shampoo bar. Another simple way to reduce a lot of waste is to start composting.

I tried some of South African’s very own Zero shampoo bars before and was thoroughly impressed by them and have been using them for some time now. Recently they introduced a charcoal shampoo bar, which I managed to try out and I must say I think is my favourite one!

“Our Proudly South African, Zero Shampoo Bars are anything but average. Packed full of all the good stuff, and made using zero of the things that leave behind a mess. This shampoo bar will get you through 55 – 70 hair washes which will outlast most of your favourite bottled shampoo’s. Wash away knowing you are leaving behind zero waste!”

• Zero plastic packaging
• Zero palm oil in the ingredients
• Zero water in the ingredients

The Charcoal Bar

“I’m the lightweight cleanser. I deeply nourish and cleanse both your hair and scalp. I’m packed with activated charcoal to help wash away scalp build-up.”

“A scalp refresher you never knew you needed!”

Some of the Ingredients:

• Argan oil (hydrates and softens)
• Macadamia nut oil (shines and strengthens)
• Avocado oil (a deep penetrating moisturiser)
• Linseed oil (nutritious for hair follicles)
• Grapeseed oil (moisturises and conditions)
• Sunflower oil (nourishes and soothes the scalp)
• Coconut oil (stimulates hair growth)

Why switch to shampoo bars

1. Reduce plastic bottle waste. Think about all those shampoo and conditioner plastic bottles that get thrown away every few months when the shampoo is finished. You could avoid sending all that plastic into the environment by making the switch to a shampoo bar.
2. Less palm oil use. Palm oil production results in a lot of deforestation.
3. More natural. Most shampoo bars like this use more natural ingredients and ones that are biodegradable than most bottled shampoos.
4. Ease of use. Shampoo bars are easier to carry and travel with. They are nice and small and won’t spill and you can take them on the plane without that hassle of having to make sure you only have 100 mls of liquid.

The Review

Use:

When I received this charcoal shampoo bar to try, I was using another generic charcoal soap bar, which you can find at most plastic free shops. I naturally had to draw a comparison between the two and without a doubt the Zero bar charcoal shampoo bar is much better suited as a ‘shampoo bar’. As a soap bar the generic one is wonderful and can be used as a sort of exfoliating soap as well, but the Zero bar lathers and foams a lot more making it the ideal shampoo bar. I also feel my hair feels a lot better and less oily after a wash with the zero bar.

The other thing that makes this charcoal shampoo bar my favourite, is the fragrance. It has a lovely eucalyptus fragrance that is just incredible. That alone got me hooked as I really love the eucalyptus smell!

It is easy to use. Use it just like a soap bar, lather between your hands and apply to your hair (and body). You don’t need that much, just a bit and then rub your hands together to get it to foam up. Ladies with longer hair would probably need a bit more of a lather, or may need to put a hand through your hair a couple of times. 

For me, the bar worked well on my hair. I have oily hair that builds up after a few days, and after washing my hair with this bar all that oily build up was gone leaving it feeling refreshed (and smelt so nice :p ). I do not see myself ever going back to conventional shampoos or conditioners ever again thanks to these shampoo bars.

Cost

The bars can be purchased online from various places as well as from their website for +- R85. It may sound expensive, but when you compare them with conventional shampoos and how long the bars last you realize it really is not that bad. And you are reducing your waste without even trying Check their website for a full list of stockists.

 

 

 

 

 

 

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The best thing to do is give one of these bars a try and see if you like it! It may take a bit of getting used to, using a ‘soap bar as a shampoo’ instead of liquid shampoo, but once you get a feel for it, you won’t look back. They are really magnificent and smell really great, and with many different fragrances you are bound to find your favourite. Do let me know your experiences with them or if you need any  more info!

For more Photos:

• @fitnish

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“I left school, I have changed everything in my life according to my passion about this sport. I HAVE PLACED SECOND 17 F****G times. I will not give up on competitions and being on stage. Some of you all know already I could not go to many top competitions because of my nationality or government issues, but 27 competitions taught me to have a deep connection with my body. This is biggest gift ever. Feeling appreciated and completed.”

 

 

 

 

 

 

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Name: Prishen Sivanarain – “The Vegetarian Bodybuilder”
Age: 29
Height: 1,86 m
Off-season weight: 120 kgs
Contest weight: 110-115 kgs
Current city: Durban, South Africa
Occupation: Nutritional & Supplement Advisor and Online Transformation Coach

How and when did you get started in training and fitness?

I started my fitness journey at the age of 17. My biggest influence and guidance, at that time, came from my elder brother who had already been training for a few years. Like most people, we initially started by training at home before joining a gym.

We trained as partners for a few years. With fitness being my passion I studied Sport Science at University of KwaZulu Natal, and thereafter successfully completed a Diploma in Personal Nutrition.

How long have you been vegetarian for and what made you make the change?

I turned to vegetarianism at the age of 13. It was actually a personal decision but a lot of it was influenced by my spiritual background as well as my love for animals.

Was it a difficult change to make initially?

Not at all! Since my decision to become a vegetarian was a personal one and I wasn’t forced into it, it wasn’t difficult at all. Usually if someone is forced into something like this they still crave selected foods. I literally had no craving or the urge to go back to eating meat since the day I left.

Seeing that I gave up meat willingly the transition was really simple. To top it off food preparation, at home, wasn’t even difficult because the rest of my family had also given up meat a few months prior to that. In fact my mum stopped eating meat more than 30 years ago.

We have to ask the question, so where do you get your protein from? Do you manage to get adequate amounts on a vegetarian diet for bodybuilding?

I’ve only been bodybuilding on a vegetarian diet so it’s safe to say it’s possible to consume adequate protein on a vegetarian diet. My protein comes from a combination of lentils, beans, soy, nuts, cottage cheese, quinoa, tofu and peanut butter. In addition to these foods I make use of protein shakes to ensure I get sufficient protein.

Do you have any advice for people making the switch to a more plant based diet?

Firstly you need to consider the reason behind switching to a plant based diet. If someone has to make the transition unwillingly (e.g. due to health reasons) the best approach would be to phase in plant based eating and not change your entire diet completely.

When people make too many changes at once then sustainability usually becomes an issue. Another important factor to take into consideration is that your macro and micro nutrients are consumed from a variety of food sources. The common mistake made by many individuals, when switching to plant based, is that they stick to a very selected few food sources which eventually lead to some sort of vitamin or mineral deficiency.

Since certain fruits and vegetables are rich in selected vitamins and minerals, while it may be deficient in others, it needs to be paired with other sources that complement each other.

What made you decide to compete? And how was the prep for your first competition?

I started my bodybuilding journey at 67 kg’s and gained more than 20 kg’s over the first few years. Seeing the transformation on myself kept me constantly focused on setting goals for myself with one of them being to step on stage at least once in my life – little did I know that it would only be the start of my bodybuilding career.

Even though I competed in many competitions, both provincially and nationally, my first competition has been my most memorable one.

Apart from it being the first competition that I participated in it was the first competition that I won!

The prep was both exciting and difficult for me, especially since it was the first time I went through the process. Thankfully I had an experienced coach guiding me through the entire process. He took care of structuring and adjusting my diet and training as needed based on how fast my physique changed. The difficult part at that point, was adapting to the training frequency and intensity.

Do you ever lack motivation on some days? How do you deal with this?

There are certain days where I may not feel like sticking to the plan, especially during prep, however the discipline that bodybuilding has taught me keeps me on track. Discipline by far, is one of the main qualities I’ve learnt from this sport.

Remember motivation is the little spark that gets you started however discipline is what ensures you do whatever needs to be done no matter how you feel. Watching videos and going through pictures of my previous competitions gives me motivation when I need it the most.

Even though I am being judged against other athletes, at competitions, I still view bodybuilding as me myself being my biggest competition. My goal at every competition is to beat my previous personal best. So by going through my past competition videos and pictures it constantly reminds me of how high I’ve set the bar for myself.

Who has been your biggest influence/support in your life and how did they affect you?

A lot of people, including myself, enjoy the aspect of bodybuilding whereby your results are completely based on the effort you put in and not the performance of someone else. Unlike a team sport where your performance could be optimal, the results are still based on the performance of your teammates.

With bodybuilding you rely on yourself to get every workout in as well as sticking to your meal plan even though you may not feel like. This may seem like bodybuilding is an individual sport however your support structure directly involves how much easier or harder the process could be.

My biggest support has come from my family. They’ve supported me from the very start of my journey. Apart from my family my biggest influence has come from my coach, Reza Moolla, whose been coaching me from my very first competition.

Everything from my diet to my training plan and posing is taken care of by him. Over the years we’ve experimented on how my body responded to different foods and training styles leading up to competitions. Something as little as changing your carbohydrate or protein source can change the way your physique looks. He actually understands my body better than I do. He’s definitely one of the most knowledgeable people that I’ve come across in the fitness industry. Besides him being my coach and mentor we’ve been training partners, business partners and basically as close as brothers.

All that I’ve achieved wouldn’t have been possible without him and my family.

Has it ever been difficult juggling other aspects of life with training and preparing for competitions? How do you manage it all?

When I decide to get ready for a competition everything else, in my life, revolves around getting ready for that competition. Over the years I’ve managed to master my mind in a way where I have the ability to switch it on or off as per my will.

So if I know my prep starts in three days time I’ll eat whatever I feel like for those few days and wake up on the third day knowing my prep has started and I have a structured plan to follow. During this time it’s usually difficult to go out socially because the prep demands a lot from you but I try to spend as much time as I can with my family.

When I start my prep nothing stops me from sticking to the plan. Even if a close family function coincides with my prep I plan and pack my meals knowing I need to eat at a certain time. There were also times that I’d sign up at a 24 hour gym, which used to be in my area, just for my competition prep because I wanted to train during times when the gym would be empty and I could focus on my training without any distractions. It would be common to find me there at 2 and 3 am getting my first session done.

The benefits of bodybuilding for me, have been far greater than just my physique transformation. I’ve gained qualities such as self-confidence, stronger will power, determination, discipline and self control which are qualities that are useful even out of gym.

What are your future plans??

I’ve just completed a specialized nutritional advisor course at the HFPA Fitness Academy which is actually one of the well recognized fitness academies. I plan on furthering my studies with them by completing other courses based on holistic development as I advocate general wellness and healthy living and not just bodybuilding to my clients. In terms of competing, I’ve given myself a break from the stage for the past 2 years to improve on certain aspects. If all goes as planned I may get back on stage next year.

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down?

I try to keep my diet as clean as possible, by limiting the amount of junk food I eat, even in the off season. So from a dietary point of view I completely cut out junk food and swap over from high GI carbohydrates to low GI carbohydrates.

It is common for most athletes to highly restrict their carbohydrate intake during this time, however my body thrives on carbohydrates so I never get to a point where I need to drastically reduce or completely eliminate it from my diet. I go by what works for me.

The main change I make to my training schedule is incorporating two weight training sessions a day. I usually decrease rest periods during sets and add in other training techniques like supersets, tri-sets, drop sets, giant sets and increasing the time under tension.

Give us a brief description of your philosophy on your diet and what sorts of foods do you eat:

My diet varies based on whether it’s off season or in season. I always try to get in 5 meals a day. My training always remains intense so during the off season I have the freedom to keep my diet very flexible. During this time I am not too strict with the food quantities I eat however I make sure I eat enough to make sure I am in a calorie surplus with white bread and pasta being my preferred carbohydrate sources.

I’ve figured that my body responds to those the best during my growth phase. My protein sources remain the same throughout. When I start prepping my diet gets very strict. I weigh every meal to make sure I eat the required amounts.

My carbohydrate sources change to sweet potato and oats. During this time my diet doesn’t have much variety with me eating the same meal 5 times a day. I prefer it this way because I have fewer variables to deal with when the need arises to change up food quantities or timings to achieve a different look.

Do you use many supplements? What are the essentials in your opinion?

Your required daily protein intake is calculated using your body weight as well as the type of activity you engage in. With my daily intake being well over 200 grams it becomes difficult to reach my target with whole foods alone. This is where protein shakes become useful to me.

Supplements are meant to supplement your diet and not completely replace all the foods you should be eating. So it should be used in instances where your diet may be falling short.

My current supplement protocol is as follows:

• Morning: Multivitamin, 1000mgs vitamin C, 15ml flaxseed oil
• Pre workout supplement before training
• Intra-workout: A combination of branched-chain amino acids (BCAAs), l-glutamine, creatine and carbohydrates while training.
• Post-workout: High quality muscle gainer

I may add in additional protein shakes with meals if required. I am currently a sponsored athlete for Fully Dosed so they take care of my supplement needs.

Give us a brief description of your philosophy on your training schedule, how many times a week do you workout for and how long are your training sessions?

I’ve always been a fan of the split training system and it has always worked for me. Split training programs basically entail training body parts individually.

My current regimen is as follows (5 day split):

• Monday: Legs (Quads/Hamstrings/Calves)
• Tuesday: Chest & Abs
• Wednesday: Back & Calves
• Thursday: Shoulders & Abs
• Friday: Arms & Calves
• Saturday: Rest
• Sunday: Rest

My sessions usually last between 1,5 hrs – 2 hrs depending on the body part I train.

What are some of the common training mistakes you see guys making when trying to pick up size?

Most of the guys that find it difficult to gain size have to deal with a very fast metabolism. This basically means their bodies require a lot of energy just to maintain its basic chemical functions.

One of the biggest mistakes is they fail to consume enough food. You need to initially determine the amount of calories required to maintain your size and then constantly increase your calories as you keep gaining size.

If your daily calorie intake is always the same your weight will always stay constant. In addition to that, since all calories are not created the same the quality of food that you consume will determine if the size you gain is mainly muscle or body fat.

Another common mistake is failing to progressively overload the muscle. If you are constantly training the same way, using the same weights and keeping your training intensity the same your body adapts to this giving your muscle no stimulus for growth.

You can increase intensity by making the following changes:

• Increasing the weights you train with.
• Decreasing the rest periods between sets.
• Increasing overall workout volume (doing more sets and reps).
• Performing reps at a slower speed (eccentric loading).

What are your top tips for getting shredded?

Firstly ensure that you are in a calorie deficit while consuming sufficient protein. A common mistake people make is drastically reducing calories, especially protein, which will eventually lead to muscle wastage.

The goal is to maintain as much muscle as you can whilst dropping body fat. Try to get into the habit of having smaller meals throughout the day to keep your metabolism firing.

Do not sacrifice your weight training for more cardio. Your overall fat burning capabilities from weight training exceeds performing cardio only. Lastly look into using a good fat burning supplement that gives you energy to workout harder as well as assists in suppressing your appetite while controlling cravings.

What are your three favourite exercises and why?

My three favourite exercises are deadlifts, barbell squats and bench pressing. I use these as the core exercises of my routine as they are the best compound mass and strength building movements.

What are some of your best arm exercises and training tips?

In order to create a proportionate arm you need to look at the anatomy of the arm. Your bicep has two heads while your triceps three, so your bicep should contribute to 40% of your arm and triceps 60%. Ensure that you train each of these muscles, including forearms, to avoid any muscle imbalance as it could lead to other injuries.

My favourite arm exercises are EZ bar curls, concentration curls, triceps extensions and machine dips.

Do you include much cardio into your training routines? And closer to competitions?

I do include light cardio a few times a week but mainly from the viewpoint of maintaining a healthy heart and not as a tool for fat burning. You actually burn more calories during weight training than cardio and for this reason I rely on weight training and dieting to get me ready for a competition.

Favorite Influential bodybuilders:

• Ronnie Coleman
• Roelly Winklaar
• Mamdouh “Big Ramy” Elssbiay.

Favorite Quote:

“If my mind can conceive it, and my heart can believe it, then I can achieve it.” ~ Muhammad Ali

“The hands that serve are holier than the lips that prey.” ~ Sathya Sai Baba

Best piece of advice you ever received?

The best advice I’ve ever received is to live an authentic life. I was told that to wish I was someone else is to waste the person that I am. I’ve learnt that living life on my own terms and in my own way has led to my ultimate joy and success.

What advice would you give to someone unsure, thinking about competing for the first time?

• Firstly consider your motive behind getting on stage. Your motive has to be far greater than just wanting to impress people for you to last long in this sport.
• Secondly it’s always an excellent idea to attend a competition to get an insight as to what goes on at these competitions as there are various different categories with different judging criteria.
• Lastly invest in a good coach to guide you through the process. While prepping you go through different phases, mentally and physically, and it definitely helps to have someone explaining to you what changes need to be made in order for you to peak at the right time.

Where can people get hold of you?

• Instagram: the_vegetarian_bodybuilder
• Email: prishsiv[at]yahoo.com

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The post One One One With Prishen Sivanarain, “The Vegetarian Bodybuilder” appeared first on FitNish.com.

Name: Anjali Mehta
Age: 19
Height: 5″3
Current city: Singapore
Occupation: Student

Have you always lived a fit and healthy lifestyle? When did you start to find yourself getting more into it?

I have not. I used to be underweight and refused to eat food when I was younger. In fact, I used to be so underweight that when I sat in the front seat of any car without a seat belt, the seat belt sign wouldn’t go off.

Although I used to be a gymnast in elementary school but that was not nearly enough to make me even look healthier. My parents tried very hard to get me involved in yoga, since they practiced it themselves and were well aware of the benefits it could bring somebody as physically unfit as me, but I could not bring myself to do it. I was too lazy and too stubborn.

Finally, when I was 14, my parents signed me up for a yoga teacher training. One day, my mother just dropped me off in a room filled with 40 and 50 year old men and woman. I was upset and did not want to, in any way whatsoever be a yoga instructor let alone practice yoga, but that day I met my Guru Ji, and everything sort of changed. He eloquently described the simple yet profound philosophy behind yoga something finally clicked in me.

Before you did the yoga training, how long had you been doing yoga for and how did you get into it?

Before I attended the yoga teacher training, I attended a few yoga classes in Bangalore mostly because I was good at yoga, since I was a gymnast. But honestly, I was not at all interested in yoga I was only interested in being flexible.

What made you decide to do your yoga training initially?

I was never interested in yoga, I did it purely because I was good at it. I did not appreciate yoga initially because I was uninsured in what I thought was a practice for middle aged woman and hippies. I was of course, very wrong.

When I met my Guru Ji, he explained the philosophy behind yoga and to me it seemed so simple and logical.

I was intrigued and the more time I spent listening to him and practicing it, actually practicing yoga not just for flexibility, it appealed to me more and more and I started seeing many positive side effects in my life, physically and mentally.

Tell us a bit about your yoga training journey?

I was trained by Vyasa Yoga in Singapore. I enjoyed it because it was very traditional and emphasized the philosophy behind yoga rather than just the physical asanas.

What tips would you give to someone wanting to get into yoga instructing?

A yoga teacher training program is not just for being able to teach yoga. A teacher training program is a great way to learn about the philosophy behind yoga and the world beyond asanas. A lot of times, yoga is seen as a very structured practice, which is absolutely is, but there are many ways to get creative so don’t be afraid to add your own flavor to your practice and to your classes.

How would you say your life has benefited from yoga? What differences can you see that yoga has made in your life?

It has changed the way I think and process a lot of things that go on in life.

For instance, things that would normally bring me down, like a bad grade, simply don’t even register in my head anymore. My whole mindset has changed. It has definitely made me a more stable and balanced person.

How important is focusing on ones breath during yoga?

It is important because the breath helps you remain in the present moment. Our minds are usually moving 100 miles an hour while our body has to remain in the present.

The breath is sort of a way to connect your present body to the un-present mind. We can effectively use our breath to bring our mind to the present.

Do you incorporate much meditation into your daily life? If so what sort of meditation do you do?

Meditation is a practice for living your life. We practice meditation so that we can train our minds to be less volatile so that when life throws you off balance, you can use the skills learnt in meditation to balance yourself and keep stable.

I practice simple mindfulness meditation which just involves pointed awareness to anything, your breath, your senses, anything.

Do you give yoga classes currently?

As of now I teach meditation at NYU and am a substitute yoga teacher for NYU’s yoga program.

What other forms of training do you enjoy?

I enjoy running outside when there’s good weather and I absolutely love hiking.

What are your future plans?

In the future, I want to get a PhD in Clinical Psychology and practice as a psychotherapist.

Take us through an average day of yours:

• I wake up around 8:00 and meditate for a while (I don’t like to keep time, I just keep going till I feel ready), shower, drink coffee, get ready for class.
• Around 9:10 I take the subway or bus to class.
• At 12:15 I finish class for the day, grab some lunch and take the subway to work.
• I work at the Psychiatric Institute in New York and mainly do data analysis for research studies.
• Around 5 I take the subway back to NYU and head to the gym.
• I teach a private yoga class around 6:30.
• After the class I head back home, cook dinner and do my homework.
• Around 11:45 I write in my diary, read a book, meditate, and then sleep.

Give us a brief description of your philosophy on your diet and what you eat:

I love food! I don’t like to make unhealthy foods healthy especially if I like them (like pizza or noodles) so I eat unhealthy foods only about once or twice a week.

Other than that, my diet is very simple, I’m vegetarian so I try to eat a lot of fruits and vegetables. I keep processed sugar and white bread to a minimum and I don’t drink alcohol or any soda. I don’t eat a lot especially because I live alone so my portions aren’t super large. I try to cook my own as much as possible but it can get hard sometimes.

Which 3 nutrition myths do you think most people fall prey to?

1. I think a lot of people believe that sugar is always bad for you, and it certainly is but fruits are good, natural sugar and we need that sugar!
2. You can absolutely be vegetarian and get enough protein.
3. Junk food is bad but it’s okay to treat yourself once in a while.

What are your top nutrition tips for staying in shape?

Find what works for you, your body and your lifestyle. Not everything works for everybody.

What does a typical training week look like for you?

I try to workout at least 5 times a week. I climb stairs or run and then do some bodyweight exercises.

What are your 3 favourite exercises?

1. Glute bridges on the wall. This is great for your entire leg. I like it because it’s a way to spruce up the boring glute bridge.
2. Wide Leg squats. Agreat hip opener and workout for your legs.
3. Stair Climbing. Amazing for cardio.

What about yoga do you love and who should be doing it?

I love that yoga is both a physical and mental exercise. I also love that yoga can be anything, for anybody. For somebody who wants to be physically fit, they may enjoy Vinyasa. For somebody who is looking for some calmness and relaxation, they may enjoy meditation. For somebody who is trying to lose weight, or even gain weight, yoga can surely help with that too.

So, anybody and everybody should try it and if it works for them, they should absolutely continue it. It brings something different for everybody.

How many yoga classes a week would someone need to go for in order to see steady progress?

Up to you, whatever you are physically comfortable doing. You can start slow and build up to it but it’s important to be comfortable and listen to your body.

If someone struggles with a certain pose due to lack of flexibility (say forward fold) what tips would you give to eventually get them into the pose and get them more flexible?

Flexibility is the most common excuse I hear and the least effective barrier against learning yoga. The point of yoga and asanas is to test your limit and then settle into it there.

Go as far as you can – and you are succeeding at the posture.

The point is to feel comfortable in an uncomfortable state so wherever that is, it’s fine. The more you practice, the more comfortable you’ll get and you will find new discomforts that you can overcome.

What are your most important tips to becoming more flexible?

• The warmer your body, the more flexible. So if you practice after a run or around 20 or 30 sun salutations, you can train yourself to become more flexible.
• It is also important to stay as long as you can in the postures.
• Lastly, many times, flexible people skip basic postures and go into advanced postures and try to practice advanced postures to become more flexible but that is less effective. For instance if you want to master the side split. It is less effective to practice the side split, even if you can do the half-moon pose or lizard pose. The more effective direction would be to practice lizard pose and get deeper and deeper into it and hold it for longer and longer. Eventually the side split will become better. So the lesson here is do not overlook the benefit and difficulty of basic postures.

How often do you think a person should stretch and for how long? How long should someone who is not so flexible dedicate to stretching each day?

This is a tough question to answer since everyone’s body is different. But the splits are an advanced posture so I would practice basic hip openers for at least 45 minutes and hold each posture for 5 to 9 minutes. Hip openers are best when the body is warm so try to, after a workout spend 45 to 60 minutes just stretching out your hips.

What sort of poses or exercises can one do to improve their back flexibility (to do a pose like wheel pose)?

Also a tough question because back flexibility is not simple at all and can vary extremely from individual to individual.

In such a pose, you are mainly using the lower back which is connected to your hamstrings so stretching both is important.

The standard way to go for this pose is to practice forward bending postures (both sitting and standing), hip openers (like butterfly pose) and practice lower back stretches like half wheel pose, upward facing dog and bow pose.

Often across social media you see people doing the splits where their hips are not square. When you do the splits your hips are perfectly square. Is it bad for you or incorrect to do them when the hips aren’t squared?

It is not incorrect, of course it is not perfect but certainly not incorrect. Getting your hips squared is hard so keep practicing and you’ll slowly get there. Having perfect alignment in yoga is not easy but it’s okay if you are not there yet.

It is of course important to be aware of the final, perfect posture but it’s perfectly fine to practice an alternative, easier version of the posture.

And What can people do to get their hips more square when doing the splits?

Practice pigeon pose with squared hips by twisting your upper body to face the side of your bend leg.

What are your essentials that are always in your gym bag?

Water! Good music and a towel.

Favorite female icon(s):

• Jacinda Arden
• Angela Merkel
• Katherine Hepburn
• Marie Curie, Maya Angelou

What is the most common question you get asked?

“Can I do yoga even though I am not flexible?”

YES! Flexibility is not a requirement of yoga. All you need is your body and your breath.

https://www.instagram.com/p/B9K9k2Xna3C/

Favorite Quote:

“To the mind that is still, the universe surrenders.” ~ Lao Tzu

Where can people get hold of you?

• Instagram: Anj.yoga

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Name: Eljoné Kruger
Age: 22
Height: 1.69 m
Current weight: 53 kg
Current city: Potchefstroom, South Africa
Occupation: Student

How long have you been training in athletics for and how did you get into it?

I started doing track when I was 7, but the passion developed long before that. My mom was a Junior Springbok hurdler and long jumper and coached after her career came to an end. I started “training” with my mom’s group as soon as I could walk, I think at about age 4.

By training I actually just mean annoying everyone, bumping over the hurdles and being in the way. I also heard numerous stories of me packing out Tupperware in the kitchen and running my own hurdle races there. I think athletics was something I was born into, coming from a very sporty family, but also something I loved from a very young age. I have a very competitive spirit and that fed the fire.

All in all, I would say I have been doing track for about 15 years now, but only really on a serious note for the past 3 years. Before that I played tennis on a very high, competitive level and athletics was something I only did on the side line. However, I still really enjoyed it and won numerous SA titles despite not training for it at all.

What do you love about the sport?

I am a very methodical person, I like following a “recipe” and then reaching a final product. Sport for me is very much the same. If you follow all the steps correctly and put in the hard work, you are most likely to reach the desired outcome.

The sport has also taught me so much as a person. I have learned so many lessons, both good and bad. I have grown so much as a person and developed characteristics I never would have, have I not done sport.

It teaches you that you can’t always win, nothing is ever a given and nothing is over until the fat lady sings. It taught me how to deal with failure and defeat, but also how to deal with winning.

What athletic events do you participate in and love the most?

To be honest I have done it all, from 100m to shot put. When I was younger I used to do Long jump and 100m Hurdles with the occasional High Jump or Triple Jump. After school I continued doing Long Jump but moved my focus over to Heptathlon which includes 100m Hurdles, 200m, 800m, High Jump, Long jump, Shot Put and Javelin.

I started Heptathlon with the idea in mind to do it for a year or two, until I am stronger and more mature as an athlete as I had to compete on senior level now.

However, I suffered a career threatening injury which forced me to stop competing for a year. It made me realise that I unfortunately don’t have the build to be a Heptathlete and I went back to my first love, Long Jump.

I currently only do Long jump as I now specialize in that and I still run an occasional 100m.

Give us a brief description of your competitive history? 

I competed at National School Championships from 2007-2016. I competed in my first SA’s when I was 8. I won the North West title that year in the u/10 category. I was SA Long jump champion in 2008, 2009, 2010, 2014, 2018 and SA high jump champ in 2008. I also came second in the 70m Hurdles at SA’s when I was u/10.

I accumulated a total of 11 SA junior medals and 2 senior medals.

I competed at the Junior African Championships in 2017 where I won a gold medal for Heptathlon making me the African champion u/20.

In 2018 I suffered two vertebrae fractures and was unable to compete for the remainder of the year. In 2020, I represented South Africa at the World Student Games held in Napoli, Italy.

In 2010 and 2014 I represented South Africa in South Korea and London for SA Schools Tennis and also played numerous international tournaments all over Africa.

Who has been your biggest influence/support in your life and how did they affect you?

My parents.

God really knew what he was doing when he gave me my parents. Without them I would not have achieved even half the things that I did in my life. I specifically remember my dad telling my mom jokingly that when they decided to have my sister and I their lives were over, everything now was just about us. Let me tell you, he wasn’t joking!

They have always put me and my dreams first, holidays being planned around my training and competing, plans with friends cancelled, nothing was ever too much to ask.

They supported me unconditionally. When I won they were there, and when I lost they were there. I honestly can’t even begin putting into words how extremely privileged I am, from emotional to financial support, I have the complete package.

How do you manage to balance all the aspects of life with your training lifestyle? Has it ever been difficult to?

The training lifestyle forced me to become an expert at time management. I prioritize my time by asking myself, how important is the task in achieving my final goal, how immediate is the task and how much time will it require.

I think managing my time efficiently has been one of the biggest challenges throughout my career. I have always been quite the academic and being the competitive soul I am, I always aspire to do well, academically as well. This has actually come back to bite me a few times, especially in University.

I study Pharmacy, which is a very full course with quite a high difficulty degree. I have learned to prioritize my time efficiently and make the most of every moment, however I do slip sometimes.

2019 was my most challenging year. I cried 6/7 nights a week and suffered from severe anxiety and stress, I realized that I always had something that was spiraling in a negative direction, whether it be my marks, training or my health.

The most important thing I learnt during this time was that everything passes, you will make it, you will come out on the other side, you just have to keep pushing, keep praying and stop being so hard on yourself.

Needless to say, you can assume that I don’t have much of a social life. The little free time I do get, I mostly spend resting.

Have you had any major setbacks? And if so what did you learn through the process and how did you deal with them?

I have suffered countless injuries.

One of my most ‘memorable’ setbacks will have to be my back injury in 2018. I did numerous scans and went for quite a few opinions, the overwhelming response was that I would most likely not be able to compete again.

I however just kept believing and praying. I had to rest for 6 months, where I wasn’t able to do anything, I couldn’t even sit down or stand for long periods of time. After that, I started doing rehab.This included the most basic exercises you could possibly imagine.

This must have been the most frustrating period for me.

I always tried to do more, push more, only to find myself back in pain. During this time I learned that it is so important to embrace the current season of your life, everything happens for a reason and without setbacks you would not be the person you are today. They play such a major role in developing your character.

I tried to make peace with the situation and just accept it as it was, I also prayed a lot for patience and healing. As soon as I made the mind shift, that pushing and over doing would only hinder progress and break me down mentally, I was able to deal with everything much better.

What are your future plans?

This is a difficult one for me. At the moment my main goal is to try and qualify for the Olympics and go on to try and pursue a career as a full time athlete.

I am currently a final year Pharmacy student, I would like to go on and study Medicine after this but I know that my Athletics will suffer a lot if I do decide to pursue a career in Medicine. The other option I have in mind is to study Charted Accounting and combine this with my Medical background. Either way, I know I am not done studying yet as I feel I haven’t unlocked my full potential. I will just keep on praying that right doors will be opened and wrong ones closed.

Take us through an average day of yours: 

• Most of my classes start at 8am, so I don’t really get to dressed up for class as I usually have to go straight to training after class.
• I wake up at 7am, read my Bible, have a glass of hot water and lemon and get on to make breakfast (MOST IMPORTANT MEAL OF THE DAY).
• I usually wake up, ravished, so I make sure to get a proper breakfast example, oats with egg white, scrambled eggs and toast or a protein smoothie. After breakfast it’s a big rush as I am slow eater.
• I do my skincare routine, brush my teeth, get dressed and then head to class.
• I mostly have class from 8:00-16:00 with a lunch break in between where I go home to eat.
• After class I go straight to training, when I do one session.
• My afternoon training is normally anything between a hour and a half to two hours. Some days I do two sessions.
• I train at 7:30 and skip my first class and then train again at 16:00. These sessions are typically one to two hours.
• After my afternoon training I make a protein smoothie first thing when I get home and go straight to my books. I have found this is the most productive way for me personally.
• I study for an hour or so and then go on to make dinner. I love cooking and during this time I catch up with my family. We all sit together in the kitchen and listen to music. When dinner is done, I religiously have a cup of coffee and go on to do more work/study.
• I am quite the hygiene freak, so I like to shower or take a bath last thing before I get into bed, that way I don’t make my bed dirty. Depending on the amount of work I have to do, I’ll have another coffee or ten throughout the night.
• I always try to go to bed as early as I can, but unfortunately that isn’t always possible. When I get into bed at night I take all my vitamins, read my Bible and that’s it.

Give us a brief description of your philosophy on your diet: 

Diet is a tricky topic, as I feel it is different for everyone. I have tried quite a few different approaches and to be honest, a balanced diet has been the easiest for me to maintain. I was on a low fat, high carb plan for about a year and I saw amazing results, however I love avocados and nuts way to much to completely cut it out of my diet.

I have a huge sweet tooth, so for me, that is the biggest challenge. I have found that eating a relatively healthy, balanced diet and just cutting out sugar already gave me the form I need.

Diet in female athletes can pose a lot of complications. Most of us always strive to have minimal fat and be as lean as possible, but from personal experience I can tell you that it isn’t the healthiest approach.

A constant low body fat percentage can lead to problems with estrogen secretion, which in turn holds many health risks, such as bone density problems and even hormonal issues. I try to maintain a higher fat percentage throughout the year and then in season I will be really strict and clean up my diet.

My diet at the moment (or before lockdown at least) mostly consists of fish and chicken, I am not a big fan of red meats, but I do eat them occasionally. I do not eat lamb as it is too fatty for my liking. I love vegetables and fruits and this makes up about 40% of my diet. I eat carbs with every meal as this is my main source of energy.

Carbs I mostly eat are Oats, Grain/ Rye Breads, Quinoa, Black Rice, Sweet Potato and Pasta (almost every day), I don’t eat Potato. I do eat dairy but I try to minimize my intake, all dairy MUST be fat free, not low fat. My dairy intake consists mostly only of milk that I drink in my coffee.

This next one is a difficult one, I only follow this strictly during in season and it makes a visible difference. NO SAUCES. Sauces have so many hidden calories and unwanted ingredients, it is best to just avoid it all in all.

I eat Peanut butter (sugar free) and Cinnamon every opportunity I get. Further I try to grill or steam all my food, and use non stick pans. If really necessary I will use Olive/ Coconut Oil.

Do you count your calories? Do you think it is necessary?

I personally don’t count my calories. I have tried it in the past, but it only created an unhealthy obsession. With my current schedule, I don’t feel that it is necessary to count calories because I train very hard and burn a lot of calories. I eat when I am hungry, and how hungry I am will determine how much I eat. However I do know of people for who it worked, again I think this varies from person to person.

Have you seen any common mistakes that ladies may make when trying to lose fat or gain muscle?

I think the most common mistake ladies make when trying to lose weight is that they cut their calories and go straight to cardio.

From personal experience, I have found weight training to burn more calories than cardio. Ladies also tend to think that weight training will cause you to gain a massive amount of muscle/ become bigger, whilst the reality for us females and I actually want to go as far as to say people in general, is that you would really have to do extreme heavy lifting and take in a large surplus of calories to make visible gains.

Ladies who want to gain muscle also generally go for lighter weights and more reps. While that could be beneficial, I have found that going on max weight and a little less reps caused me to gain a lot of strength, which in turn allowed me to lift heavier and therefore gain muscle easier.

Give us a brief description of your philosophy on your training/training schedule and on average how long do you work out for?

Everything I do is performance driven. I don’t have a set time frame in which I train or how long I train. My coach writes a specialized program depending on which phase of training or competition I am in and I complete that program.

The specific training for each day will determine how long my warm up will be. On days I do speed work from blocks, which are more risky, my warm up goes anywhere from 30-45 minutes where after I then only start my session. These sessions tend to be longer and can be anything from a hour and a half to two and a half hours.

I have a double session of training twice a week which consists of a long morning session and a short endurance session in the afternoon. During these short endurance sessions my warm up routine is short and the session normally takes me an hour.

My coach trains me bio mechanically, which is a principle that focuses on how you do things rather than how much you do. My main goal for each session thus is quality and I have had times in the past where I get to training after a tough test/day of studying and my coach sends me home because he could tell we wouldn’t be able to get what we needed from me for that session.

We focus on strength and speed as our main components and build the program around that.

How do your workouts and routine differ from off season to pre-season?

My pre-season workouts are typically much harder. During this time we work on building a basis to work from. These sessions will include longer work, endurance and a lot of strength training. During pre-season I also work on technical aspects that need to be drilled in.

Where as in season, the main focus will shift over to speed work while maintaining the power component. These sessions are of a higher quality and the load will reduce.

One thing that I carry throughout the year is my core workout, I try to do core every single day, usually directly after my last session of the day. As I mentioned earlier my diet also changes quite a bit from pre-season to in-season.

Do you include a lot of weight training? What are a few of your weight training tips for the ladies?

Weight training makes up about 50-60% of my training. I personally really love weight training.

My top tips would be to always push yourself to go as heavy as possible according to your own strength and the reps you follow, this is the fastest way to see results.

It’s also a big motivation for me personally, to see my own improvements and see my strength increasing. Make sure to do the right activation before training, to minimize your chance of injuries and to maximize results.

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Baby hops #soon #throwback #trackandfield #comebackstronger

A post shared by Eljoné Kruger (@jonekruger11) on Apr 1, 2018 at 3:25am PDT

What are your essentials that are always in your gym bag?

• Small thera band to do glute activation
• Weight lifting belt
• A small towel, water and my recovery drink
• Flops for after training
• Deodorant, lip balm, tissues and wet wipes.

Do you advise using supplements, and do you use any yourself?

Depending on your goals I think supplements can be beneficial. In the past I have mostly only used a protein shake, as I struggled to eat enough protein. I have used quite a few different brands as well. Currently I have started with XSV, and I absolutely love it! It is based on a concept of taking essential amino acids and recovery drinks containing protein rather than pure protein powder.

The amino acids are in capsule form, which makes them much easier and more convenient to take, as you don’t have to gulp down large amount of liquids.

After training I take the recovery drink that contains protein and all the minerals and vitamins needed for you to recover. The best part is that it is carb, fat and sugar free. So if you are following a strict diet, this supplement doesn’t affect your diet at all.

Before tough workouts or big competitions I use their pre-workout, but this isn’t part of my daily routine. My current supplements have allowed me to eat a more wholesome, balanced diet without consuming an excess of protein. I have also found to be more satisfied while using this regime, as I am eating more whole foods. These supplements have also been approved by WADA as I do get tested on a regular basis.

What are your 3 favourite exercises?

1. Deep squats

This is something I incorporated into my training schedule only recently. It is the most challenging exercise and doesn’t only work on your glutes but also your mind. I go for a “personal best” every time I squat which makes it so much more challenging and exciting.

It’s really good for developing glute and core strength, which are key components in running and jumping.

2. Dead lifts

I only work upwards, meaning I drop the weight after each rep. I love the way your hamstrings and glutes feel so activated after dead lifts. I incorporate this into my training before every session. It’s really good for developing your back channel which is essential in running.

3. Power cleans

I’m not really sure why I like this exercise so much, as I am not that good at it and I have a terrible technique! I guess I like a challenge and this exercise definitely challenges me. It’s a great full body exercise and when you do it correctly it can contribute a great deal to your explosiveness.

What sorts of exercises do you do for explosiveness and what are some of your tips when training to be more explosive?

My go to exercises would be:

• Power cleans
• Squat jumps with a bar and light weights
• Power snatches and jerk
• Explosive squats

All exercises must be under 2 seconds for it to work on the explosive component. I also incorporate a variation of box jumps between each exercise.

What are your top tips for getting a flat tummy and strong abs?

We all know the saying, abs are made in the kitchen.

Try to incorporate 100-400 ab exercise reps into your daily routine, try to get a good variation.

For example:

• Monday – abs
• Tuesday – side core
• Wednesday – lower core/ V-line.

It doesn’t necessarily have to be a part of your workout. You can get into a routine of doing abs first thing in the morning before breakfast or even before dinner in the evening. I sometimes even do core exercises while I take study breaks.

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Light core after a tough session Video credits @maritz_pieters @broersma61 #nike #trackandfield

A post shared by Eljoné Kruger (@jonekruger11) on Nov 20, 2018 at 10:23am PST

Running/ jogging can contribute to a flat stomach, but I think it’s about burning fat in general, so any exercise that cause you to burn fat will in turn, result in a flat stomach.

However this can vary from person to person. I naturally tend to have a flatter stomach and it generally isn’t the first place I would gain fat. I gain fat in my arms. If you gain fat on your stomach first, you would have to maintain a lower body fat percentage overall to have a flat stomach.

Favourite male Fitness icons?

• Wayde van Niekerk
• Rafael Nadal

Favourite female fitness icon(s):

• Darya Klishina

Favourite Quote:

“You won’t always be motivated, so instead, learn to be disciplined.”

What is the most common question you get asked?

What I eat, how I train and what supplements I use.

I eat a wholesome balanced diet, I do lots of weights and high intensity cardio, I used to only drink a protein shake, now however it would be my Amino Acids and Recovery drink from XSV.

Where can people get hold of you?

• I mostly use Instagram: Eljoné Kruger
• Email: jonekruger98[at]gmail.com

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The post One On One With South African Athlete, Eljoné Kruger appeared first on FitNish.com.

FOOD FOR LIFE SA is affiliated to Food For Life Global, which is the world’s largest vegan/vegetarian food relief programme serving over a million plates of cooked meals a day and is funded mainly by member donations and corporate grants.

FOOD FOR LIFE SA currently distributes approximately 10 000 plates of food per day to the poverty stricken people of Cape Town, Durban, Johannesburg and surrounding areas all over South Africa.

FOOD FOR LIFE is a nonsectarian and non-discriminating organization that respects all religions and cultural traditions and has volunteers from all religious and racial backgrounds who are involved in programs all over the world.

MISSION STATEMENT: To eradicate hunger and malnutrition in South Africa.

I have personally helped out at food for life and love the initiative. It is a great way to help provide a good and filling meal to the many many people who may not be fortunate enough to be able to afford 3 meals a day, or even one meal a day.

If you have any questions or want to know more about this amazing initiative or want to know exactly where and how your donation will be used please feel free to contact me through email or any of the FitNish social media and I would be more than happy to discuss it more with you. 

I encourage you to donate something towards them, whether it is just R20 or R500 whatever you feel like you can give. The people who do this are all volunteers and give their time and effort into it to make a huge difference in the world. If you would like to help out with your time there are many options to get involved and lend a helping hand with the distribution and serving of the food.

More details about the programme are below, you can find all contact information and banking details as well.

In its purest form, food has the innate ability to break down barriers and heal body, mind and soul. Food for Life therefore serves only the purest of food—food that is prepared with love and served with love. Furthermore, recognizing that the ultimate solution to the problem of hunger is the elimination of poverty, Food for Life not only provides direct food distribution services, but also addresses, through its affiliated programs, diverse but related issues such as education, environmental health and sustainability, and health care.

 

 

 

 

 

 

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A post shared by Eco living in SA (@letsecolife)

More specifically, the objectives of Food for Life are the following:

• To eradicate hunger and malnutrition by providing free vegetarian meals to the disadvantaged and poverty stricken within South Africa.
• To provide hunger relief to victims of disaster (natural or manmade) anywhere in South Africa or internationally
• To coordinate emergency relief efforts in South Africa.
• To bring about peace and prosperity in the South Africa through creating a hunger free society
• To create sustainable Food for Life supply projects that empower the poverty stricken and disadvantaged people of South Africa to earn a livelihood
• To establish Food for Life Education centers throughout South Africa. These centers will provide free or inexpensive vegetarian meals and food education and living skills training as taught in the Vedic tradition.
• To establish Rural Academies for Youth, through which people are trained in sustainable agriculture.
• To co-ordinate and expand the distribution of sanctified vegan/vegetarian meals all over South Africa.
• To provide nutritional support to community-based clinics, hospital outpatients, hospices, community crèches, shelters for the unemployed, and street children, orphanages and schools where there is a need.
• To provide nutritional support to HIV/AIDS related support programmes, especially for children and HIV/AIDS orphans.
• To network with government organizations and other organizations who share the mission to facilitate the progress of Food for Life.
• To engage in fund raising drives to facilitate the mission of Food for Life via: Eliciting donations from businesses, the public and individuals.

Objectives:

• Seeking grants from governmental and non-governmental organizations, both locally and internationally
• Raising funds for emergency relief efforts
• To establish and develop sustainable Food for Life projects through business endeavors/ enterprises

Food for Life’s mission flows from the following core values:

• Charity: giving generously to those less fortunate
• Respect: afford respect to all, irrespective of race, creed or class
• Honesty/ Integrity: to serve with transparency
• Hospitality: act with warmth, grace and kindness in all services undertaken
• Compassion: act with care, tenderness and love at all times
• Purity: prepare and distribute food with purity of spirit, mind and body
• Quality : maintain the highest standards in the preparation and distribution of food

In view of the above the services will therefore be provided without discrimination in respect of race, creed, color, religion, sex, community, or nationality.

FOOD FOR LIFE SA recently obtained section18a status with SARS allowing a tax rebate on donations.

Vision

To become the leading humanitarian organisation in the country by creating a hunger free society in South Africa through free food distribution, driven by principles of integrity and purity.

Banking details

Donations for Cape Town can use:

• Food for Life Cape Town
• Nedbank
• Salt River cheque
• Account number 1055 568 182
• Branch code 198765
• SWIFT NEDSZAJJV
• REF: Name and Email address

For Food for life South Africa the below banking details can be used. If you would like your donation to go to a specific city or area please email them with your receipt and indicate where you would like it to be used.

• Food for life
• Nedbank
• Chatsworth, Durban cheque
• Account number 1322 123 438
• Branch code 132226
• REF: Name and Email address

Contacts and links:

• Facebook: 
  • Food for Life Cape Town
  • Food For Life South Africa
• Email:
  • info[at]fflsa[dot]org / admin[at]fflsa[dot]org
  • Foodforlifecapetown[at]gmail[dot]com
• Website: fflsa.org

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The post Food For Life South Africa, Distributing Up To 10 000 Vegetarian Plates Of Food Per Day To The Poverty Stricken People Of South Africa appeared first on FitNish.com.