Download - Fitness - August 2014
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7/13/2019 Fitness - August 2014
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very easily, so she has had to
work extremely hard to create her
physique, and works even harder
to maintain it.
When I finally started to gain
muscle people started telling
me that I should compete based
on the photos I was sharing on
social media. So I decided to
enter the 2013 NPC Jax Physique
competition in the Figure ClassA division. The training and diet
were really hard, especially as I
was trying to gain more muscle.
However, my prep went well and
I won first place in my division,
as well as the overall title, which
was totally unexpected. While it
was a great experience, and I
now have the highest respect
for anyone who competes, I
dont have plans to compete
again anytime soon. I can say
that I would like to compete in
the WBFF Diva division one day,
but Im not sure when that willhappen.
That event put Bella on the
radar of many in the health
and fitness industry, and led
to a number of international
magazine covers and features.
This helped to boost her profile
immensely, along with her
strong social media presence and
intelligent self-promotion online.
She has also expanded her areas
of expertise, having become
a certified personal trainer,
nutrition science student and
motivational speaker.
My goals right now are to
present motivational seminars
with my partner, who has a PhD
in nutrition. The seminars are
aimed at helping those who
want to change their lifestyles
or learn more about healthy
eating. We are busy giving these
seminars in Brazil, but we have
plans to take them abroad. Im
also busy working on a book, so
watch this space.
JULY AUGUST 2014 | www.fitnessmag.co.za
itness model, athlete
and fitness professional
Bella Falconi is an
inspiration to millions, quite
literally. With almost 900,000
Instagram followers this Brazilian
beauty carries a great deal of
social media clout, and rightly so.
She has an amazing physique,
with the work ethic to match,
and is highly qualified to offeradvice on training and nutrition.
Its little wonder then why local
supplement manufacturer USN
snapped her up to help launch
the brand into the Americas.
While on a week-long
whirlwind tour of South Africa,
where she addressed the finalists
nd guests of the 2012/2013
USN Body Makeover Challenge
a gala event in Pretoria, and
squeezed in a few photo shoots,
we were able to get an exclusive
interview with this rising
international fitness superstar.
A STAR IN THEMAKINGBella started training with
weights when she was 17,
but has always loved to play
sports. She trained like most
normal girls would. She wasnt
interested in building muscle,
but rather wanted to maintain
her weight and keep fit. She
always had an admiration for
fitness girls though, but thought
she was never going to achieve
that type of body, no matter how
hard she worked.
But in February 2012 she
decided to make a big change
to her diet and supplementation
and, since then, her body
has totally transformed. The
results and progress are what
keeps Bella motivated to keep
going, and she now considers
it to be her lifestyle. With an
ectomorphic body type Bella
tends to lose weight and muscle
lissima!International model and NPC champion
Bella Falconi tours South Africa
42
WRITTEN BY Pedro Van Gaalen, Managing EditorPHOTOGRAPHY Richard Cook | www.richardcook.co.zaDRESSED BYwww.boostgymwear.com
COVERPROFILE
1. Keep your sodium intake low.2. Stick to low GI (glycemic index) carbs.
3. Eliminate saturated fat as much as possible.4. Avoid artificial sugar.5. Drink lots of water.
6. Limit your red meat intake.7. Keep your fibre intake high.
8. Supplement with digestive enzymes and CLA.9. Eat some popcorn before bed.10. Eat smaller, more regular meals.
BELLAS TOP 10DIET TIPS:
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BELLAS USNSUPPLEMENTSTACK: BCAA
Creatine
Pre-workouts
Glutamine
HMB
CLA and Raspberry Ketones
Thermogenic fat burners
(cycled use when required)
A SOUND APPROACHBut dont think that a lack of
competition affects Bellas
dedication to hard training
and strict eating. She still
trains between 5-6 days a week,
following a split body building
routine where she isolates major
muscle groups. I like to go heavy,
particularly on leg days, and focus
a lot on my glutes and abs. I also
include some high-intensity cardio
if I need to drop fat for a shoot, but
I tend to lose too much muscle and
weight if I do it too often.
In terms of her diet, Bella likes
to keep things simple. I dont like
to complicate things, which is why
I basically stick to sources of lean
protein, and complex carbs in the
form of whole grains like quinoa
and brown rice. I also eat a lot of
nutrient-dense and vitamin-rich
vegetables, and ensure that I
get lots of fibre. I also drink lots
of water. I eat up to six smaller
meals a day. I will also have
up to two cheat meals a week,
depending on my photo shoot
requirements. They are normally
a pizza and some cheesecake,
but otherwise I avoid processed
foods, sugar and starch.
Bella also has some strong opinions about the low-carb, high-fat
diet trend. I always try to adjust my
intake of carbohydrates and amino
acids throughout my meals. The
strategies I use are moderation and
adequacy, in addition to carb cycling
techniques to keep my body fat low.
During normal diet phases I eat carbsup until my fifth meal, but never
include them in my last meal of the
day. However, if Im in a muscle
gaining phase I will increase my
carb intake, and include some
in all meals. Bella explains that
insulin, while highly involved in
the fat storage mechanism, is
also an important anabolic
hormone. Insulin activates receptors
that stimulate nuclear transcription,
which is responsible for muscle
protein synthesis.
Bella does point out that nutrition
is a wide field and there are many
different theories and philosophies.
The fact of the matter is that thereis no absolute truth until the theory
is duly tested and approved by each
person individually. Not everyone
is the same and therefore each one
will obtain different results based on
different practices. For these reasons
Bella says it is vital to experiment to
find what works best for you, as long
as you base your approach on
und and safe practices.
I like to keep
things simple,
which is why I
stick to sources
of lean protein,
and complex
carbs in the form
of whole grains
like quinoa and
brown rice.
Bella Falconi gracesour cover this issue!
also email [email protected].
If you would like to find out more
about Bella, her training tips and
techniques, or engage with her you
can visit www.BellaFalconi.com,
or you can follow her on Instagram
@BellaFalconi_Fitness. You can
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ZUCCHINIS FORAVOCADOSWhile avocados are packed full of healthy fats, theyre also high in calories.So, if youre making some guacamole, which is made mainly from avo, it can holdas much as 200 calories per cup. To cut back on the calories and not the taste trysubstituting half the avo with cooked zucchini. This will save up to 100 calories.
witch
Why...
A cup of kale chips onlyhas 84 calories, whilethe same amount ofpotato chips has 200calories, and a wholehost of things you wantto avoid like refined and
BANANA FORICE CREAMHave a craving for some ice cream?The majority of the timeits not actually the ice cream were after, but rather a coldcreamy treat. So instead of giving into the craving, blend up aslightly thawed frozen banana until its nice and creamy. If youwant the chocolaty version sprinkle a little cocoa powder overthe top. A small banana is 90 calories whereas half a cup of icecream is 260 calories.
KALE CHIPS FOR POTATO CHIPSprocessed carbs and so-dium. A serving of kalemakes up your entiredaily requirement ofvitamins A and C, as wellas a generous amount ofcalcium and folate.
Why... SWAP FRUIT JUICEFORREAL FRUIT
FRESH FRUIT HOLDS FEWER
CALORIES AND WILL SUPPLY
YOUR BODY WITH MORE OF
WHAT IT NEEDS.
DONT EAT
DONT EAT
DONT EAT
TRY THIS
TRY THIS
TRY THIS
BE CLEVER ANDCUT CALORIES WITH THESE SIMPLE FOOD SWAPS
BY MELANIE HEYNS, Features writer
JULY AUGUST 2014 | www.fitnessmag.co.za44
foods, without sacrificing taste.
Thankfully there are plenty of tasty ways to substitute healthier ingredients for those high-calorie
urges as they merely become stronger. But you do need to be clever about how you respond to them.
you do next that matters most...give in. Just rest assured that this is natural and we all go through it. It is what
We all have those weak moments; when that craving gets the better of us and we
Any good dietician will tell you that you shouldnt deny these
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Why...YOGHURT,NOT CREAMSauces are a great accoutrement for pastas,
roasts and numerous other dishes. While
they may add flavour, theyre unnecessary
added calories. So, if you crave a sauce-laden
meal rather swap the cream for some plain
yoghurt. Go for non-fat or low-fat yoghurt if
you want to save the most calories. Youll also
get an extra dose of calcium while saving up
to 30 calories for every two tablespoons.
APPLES FORCRACKERSCrackers are usually packed with sodium and
unwanted calories, and thats before youve added
cheese or another spread.One apple meets about 17%
f our daily fibre n eds, and has significantly fewer cal es. A
natural nut butter spread on top makes for a great sna option
just use the nut butter sparingly as it is high in calories.
Fr shly ground mince (no fillers) is chock-a-ck full of healthy iron and zinc, but its
acked with saturated fat, which also adds
calories to your meal. A clever way to reduce
the calorie content and bulk up the meat
is to add shredded or chopped vegetables
(mushrooms, peppers, zucchini or some carrots).
Try adding 1 cup of chopped or grated veggies to
every kg of mince. Not only will this cut
30 calories per serving, but it will also make
the mince go further.
SOME VEG FOR ALL THAT MEAT
Why...
Why...
DONT EAT
DONT EAT
DONT EAT
TRY THIS
TRY THIS
TRY THIS
TRY THIS
DONT EAT
DARK CHOCOLATE FORMILK CHOCOLATEThe darker the chocolate the less
sugar and milk it contains.Natural
dark chocolate also has more anti-
oxidant-packed cacao in it. There is
also some evidence to show that dark
chocolate can help to improve insulin
sensitivity and reduce blood sugar.
With a little imagination and
knowledge you can still enjoy a tastydiet and stomp the most intense
cravings without destroying your
weekly calorie intake, or your health.
And remember, just a few of these
small changes can add up to make
a big overall difference to your diet,
and your results.
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GO ON THE GERMOFFENSIVE TO AVOIDNASTY BUGS AND STAYHEALTHY THIS WINTER
germs behind after each use. Most
people dont wipe them down after
use either, so investing in your own
mat that you can keep clean may
be a better option.
WASH GEARREGULARLYIts a good idea
to wash your
weightlifting
gloves routinely
with a strong
detergent and
hot water.Another
good practise is to not
touch your face with your gloves.
Thats because studies have found
that staph bacteria can bind to
polyester, the material of choice for
many weightlifting gloves. Washingyour gym towel after every session
is also essential to reduce the
chance of infection.
KEEP IT SEPARATEIf youre going to be showering
and changing at the gym for
work or dinner plans always
bring a disposable bag which can
be placed inside your gym bag
for those sweaty gym clothes,
especially as they may have
picked up germs from benches or
seats.Bacteria and fungus thrivein the hot moist environment of
your gym bag when your used
gym clothes are thrown in. The
disposable bag will ensure that
the bacteria and fungus dont find
their way into the lining of your
gym bag, or infect the rest of your
clothin This limits the likelihoodthat youll spread these
ms at home or at the
offi ce when you unpack
your bag.
Combine the
increased threat of
infection during those
cold winter days and
lowered immunity during
this time and were all bound to
get sick one way or the other. But if
you follow the tips provided youll
stand a better chance of remaining
healthy this winter.
SANITISEWhen were at the gym we come
into contact with many commu-
nal surfaces. As such, the easiest
way to avoid picking up unwanted
germs is to wipe down equipmentwith a sanitising wipe before use.
A courtesy wipe after use will also
help others avoid your germs if
youre infected. It is also a good
idea to avoid contact with your face
until youve had a chance to wash
your hands as most colds and flus
are passed through hand to nose
contact. It is a good idea to do a
quick hand wash between exercises
if you can, otherwise a quick spray
of a hand sanitiser should work.
WATER FOUNTAINWhen drinking from the water
fountain dont place your mouth
over the spout.Even when you fill
up your water bottle keep a safe
distance between the tap and the
bottle. Fountains were designed
to spray the water a certain way
for a reason - to reduce incidental
contact with the spout.
EXERCISE MATSWhile most reputable gyms will
wipe down and/or clean exercise
mats regularly they cant do it
after every class.There will there-fore be many people who have
used that mat before you, leaving
their sweat and possibly some
The main reason forthis is that germs aremore commonly spreadby hand than throughthe air.
As such, with somany people handling
dumbbells, barbells,machines and cardioequipment throughoutthe day, many of whomdont follow adequatehygiene practiceswhen it comes to handwashing, we get theideal conditions for nastygerms to spread.
The likelihood of infection
during winter is also
heightened as our immune
systems have to work overtime.
When we enter the warm,
humid gym environment
the perfect environment for
bacteria, viruses and fungi to
thrive were more susceptible
to infection. Germs such as the
more prevalent during winter
in many places.
BYMELANIE
HEYNS,Feature
sW
Always wear slops
in the shower
at the gym toavoid contracting
athletes foot.
GYMGERMSWeallgotogym
togetfitand
stayhealthy,yet
thegymisoften
themostprolificbreedinggroun
d
forgerms.
Always
carryyo
ur
ownswe
attowel
.
Agoodi
deaisto
lay
yourtow
eldown
on
theequ
ipment
and
sitorlie
onit.
Investinyourown
gymmattoavoid
sharingother
peoplessweat.
SO, AS THE SAYING GOES, THE BEST DEFENCE IS OFFENCE!
AVOID THE WINTER BUGS WITH THESE SIMPLE TIPS.
JULY - AUGUST 2014 | www.fitnessmag.co.za46