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PCA SA Provincials Championships



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04 August – Cape Town
11 August – Port Elizabeth
18 August – Border
18 August – Gauteng
25 August – KwaZulu Natal




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Once you understand how to do a basic squat, you will find the variations in squats for body building purposes to be as dynamic as they are unique. One of the barbell squats that is a challenge in this respect is the OHS of the overhead squat. When you practice this squat, you will discover that the benefits of the overhead squat can take you far in your bodybuilding efforts. Five overhead squat benefits are listed below, all which will serve weightlifter or bodybuilder well in developing his or her form and building strength.




#1 – The Overhead Squat Provides Accelerated Fuel Burning Benefits

While the traditional barbell squat burns plenty in the way of calories, the overhead squat, or the upgraded version, supplies optimum fat burning to the exerciser. Benefits of the overhead squat in terms of calorie burning are immense when compared to other fat-burning exercises.


#2 – The Squat Maximally Works Out the Lower Body

Practicing the overhead squat means that you are also optimally engaging the muscles in the lower body, namely the gluteus maximus and muscles in the back thigh (the hamstrings). These muscles, when well-defined and built up, make it possible for you to excel in sports and eases everyday movements as well.


#3 – The Squat Engages the Muscles of the Upper Back

You not only receive all the benefits that are provided by a regular squat exercise but also enjoy upper back overhead squat benefits too. The OHS keeps the shoulders from becoming rounded as the result of a weakened back. Exaggerated round shoulders in older people is known as kyphosis and is a byproduct of a lack of muscular development and exercise, including bone deterioration such as osteoporosis. The chance for a shoulder injury increases when you avoid practicing the OHS.


#4 – The Overhead Squat Helps Develop Core Strength While Simultaneously Working a Variety of Muscle Groups

By practicing the OHS, you will work your core along with the muscles in the shoulders, arms, legs and muscles in the upper back. This exercise is a full body exercise which can be optimally utilized in fat and calorie burning workout sessions.


#5 – The Exercise is an Ideal Beginning Exercise for Athletes and Weightlifters

Because the OHS works at keeping the chest up and the remaining part of the body fluid, it teaches coordination and balance and keeps the exerciser kinesthetically aware. The exercisers learns more about core control too over any other type of squat activity. Because you do not use as much weight with this type of barbell squat, it is an ideal exercise to learn when you are first engaging in squat workout activities. It is not necessary to own a squat rack for this exercise unless you are doing extremely heavy lifting, like a power lifter


The OHS is good for light training days and for muscular recovery. Use the exercise to assist you while you work on strength training exercises that offer more in the way of carryover and complexity.


By Garage Bodybuilder

Did you know that there is direct relationship between hormones and weight loss?

Your hormones control every aspect of weight loss including your metabolism, where you store your fat, your appetite and even your cravings. This means that any kind of hormonal imbalance may sabotage your weight loss efforts! Sure, skipping potato chips and hitting the treadmill is a trusted way to lose weight, but if your hormones are out of balance you may struggle to lose weight. However if you understand how they work and how to reset them you will be able to lose weight faster.

What is Hormone Resetting?

Hormones are biochemicals that every multicellular organism produces to orchestrate the way your mind and body behaves. They are an essential part of the way males and females get energized, collect fat, combat stress and maintain muscle. Balancing your hormones is a great way to ensure an energetic and happy life, but many people turn to expensive and potentially dangerous supplements to see results.

Dr. Natasha Turner broke ground and gave momentum to a natural wellness movement when she released her book “The Supercharged Hormone Diet”. Turner, a naturopathic expert, has long studied ways to naturally enhance life and weight loss with the right diet and lifestyle changes. In this article I will review some basics behind the complex process of hormone resetting and give a few recipe examples for melting body fat.

It All Starts With Detox

Did you know that there is direct relationship between hormones and weight loss? Your hormones control every aspect of weight loss including your metabolism, where you store your fat, your appetite and even your cravings. This means that any kind of hormonal imbalance may sabotage your weight loss efforts! Sure, skipping potato chips and hitting the treadmill is a trusted way to lose weight, but if your hormones are out of balance you may struggle to lose weight. However if you understand how they work and how to reset them you will be able to lose weight faster.


Food to Avoid

Dr. Turner recommends that if you are allergic to any type of food, even on a relatively harmless level, cut it from your diet. You should also keep away from foods that have a high glycemic index, as they will encourage the food cravings described above. These include foods that are rich in carbs and sugar like white bread, soda, baked goods, pasta and most processed foods.

Food to Eat

A rule of thumb, according to Dr. Turner, is to eat food with low glycemic index to keep hormones balanced. Foods that are high in fiber such as bananas, artichokes, raisins, oatmeal, beans and nuts will help keep your digestive tract from irritation. A rule of thumb when it comes to detox is getting enough water each day. Drinking approximately eight cups every day will help boost your metabolism and give your body a medium to flush out the unwanted toxins in the liver and body

Targeting Specific Fat Areas

Sometimes people have fat deposits that are more problematic than others. Stubborn areas might seem to always remain chubby because of biological misfortunes. There are certain types of supplements and food that you can use to target individual fat areas. And here is what Dr. Turner recommends:

The Belly

We all have ab muscles, it’s the fat on the stomach that keeps them from showing. Studies have suggested that too much cortisol could be a major factor behind the accumulation of stomach fat. Holy basil is an Indian herb that helps maintain healthy cortisol levels and is commonly taken in capsule form. Foods for reducing cortisol include spinach, citrus, nuts, beans and barley.

The back

Fat on the back and upper trunk is less common than stomach fat but equally as challenging to take on. It’s also a likely indication that you have high insulin levels. Foods containing conjugated linoleic acid such as milk, yogurt, cheese and beef will help. You should also lean toward whole-grain options and green vegetables.

The Butt

Some people like big butts, but everyone has a limit. If you have excess body fat on your bottom, it could be due to high levels of estrogen. Cruciferous vegetables such as broccoli, cauliflower and cabbage are high in estrogen-blocking phytochemicals. Chia, flax and sesame seeds have polyphenols that get rid of estrogen in the bloodstream. Pomegranates and red grapes are good fruit choices for lower estrogen levels as well.

Eat Glyci-Med Style

This new type of diet is a twist on the classic Mediterranean diet, which WebMD called “one of the best prescriptions for a long, healthy life”, that focuses on the science behind glycemic index and carbs. The diet requires you to focus on the macronutrient (carbohydrates, fat, and protein) balance in your meals.

According to Dr. Turner, a basic approach to the diet is aiming to consume twice as much fat and protein as you do carbs. Doing this will help your stomach feel full and satisfied for longer periods, keeping you away from perilous craving binges. It will also help keep your cortisol, insulin and estrogen at healthy mediated levels. Eating more proteins is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

Quick Tips

  • Protein powder is an essential tool for this diet. You can add it into water or milk, mix it into oatmeal, or bake it into recipes to make sure you aren’t overloading on carbs with each meal.
  • Making the transition from sandwiches to salads might be tough, but you can easily take the filing of a sandwich and slice it over lettuce or spinach. Avoiding bread for at least one meal will make it much easier for you to balance macronutrients.
  • Fruit is fine in moderation, but make sure you choose whole fruit over juices. Most juices have far less fiber and additional sugars.
  • Keep your eye out for calories in your drinks, many sodas and juices have far more carbs than people realize. Look for calorie free options like flavored water or search for protein rich alternatives such as milk.
  • Other dietary staples recommended for this diet are roasted nuts, dry red wine, buckwheat, pomegranates and almost any type of vegetable.

Good luck

By LifeToo

Tickets for Port Elizabeth’s most prestigious Fitness event the PCA NMB Bodybuilding and Fitness Championship will be available from tomorrow the 25 April 2018 from the belowe mentioned ticket points.

Pre sale tickets are discounted to R120 p/p so make sure to yours NOW!!! Tickets at the door are R150 p/p

🎟Nutrition Direct 13a Frank Street Newton Park

🎟Evolution MMA 01 Lower Valley Rd South End

🎟Nutritech Fitstore 63 Pickering street

🎟Buff Bodies Gym Uitenhage

🎟Xtreme Nutrition 17th Courter William Moffett

🎟Wav-e Greenacres 231 Cape rd

📲Or contact Daynah Hawkins 081 045 2299

If your forearms are being overpowered by your biceps and triceps, it’s time to bring them to the forefront. Blow up those stubborn lower arms with this battery of exercises and techniques!

If you’re farmer, mechanic, baseball player, or any other laborer who completes a lot of physical work with his hands, you probably don’t need to read this. Just flex those monster forearms and click on another article. But if your job doesn’t involve extensive gripping, pulling, extending, or flexing your wrists, then your forearms probably need some attention.

Strengthening and building your forearms isn’t just about aesthetics, although we agree that few things look better than well-developed lower arms in a T-shirt. But strengthening your forearms can also help improve your gripping power on a number of full-body exercises and big movements like heavy back exercises and deadlifts. And who doesn’t want to bring up those lifts, too?

Building your forearms, however, is a little more complicated than prescribing three exercises for three sets of 8-10 reps. Like the lower legs, the lower arms require a kitchen-sink approach to training. Unless you have a genetic predisposition for big forearms, you’re going to have to throw everything at ’em.


Not unlike the calves, the muscle groups in your lower arms—the brachioradialis on the top of your forearm near your elbow, and the group of smaller muscles on the top of your arm near your wrist, collectively known as the wrist extensors; and the muscles on the underside, known as the wrist flexors—have a higher degree of slow-twitch muscle fibers than most of the larger skeletal muscle groups like the quads, hamstrings, and chest.



Besides the fact that these muscles are very small, and thus have a limited potential for growth, their higher composition of slow-twitch fibers makes them particularly stubborn to grow.

“The forearms and hand muscles can be rather resilient to fatigue, which suggests type I or type IIa muscle fibers, so they require more attention to cause them to adapt,” says Olympic weightlifter and powerlifter Vince Kreipke, MS, CSCS.

Some contend that the gripping involved in various exercises like rows, deadlifts, and shrugs provides enough lower-arm stimulation, but Kreipke argues that, with those exercises, you’re holding the bar isometrically—that is, your wrist maintains a near-neutral position throughout the movement—so there’s little actual movement taking place at the wrists.

“Remember, when training isometrically, the trained muscle experiences adaptations at only that joint angle, and roughly 20 degrees around that joint angle,” he says. “This is why training through a full range of motion is important in any movement. Thus, to get full-range forearm training and build greater size, it’s important to train the different movements outside of simple grip training.”



Forearm-specific training is the recommended way to fully fatigue the various muscles of the forearm and ensure they’re worked through the entire range of motion. After you complete whatever heavy upper-body work you’re doing for the day, you can do specific movements for the forearms.

If it’s not clear that you should never train your forearms immediately before back or biceps, try it just once and attempt to hold on to a heavy barbell. You probably can’t grip it for very long! For this reason, you should train forearms after back or biceps.

Only when you fully flex and fully extend at the wrist joint do the smaller forearm muscles get worked actively through their entire range of motion. That means doing wrist curls to target the flexors (on the palm side), and reverse wrist curls to target the extensors (on the opposite side).

Kreipke says there’s no need to do complicated movements for the flexors and extensors; simple wrist curls off the end of a bench have been effective since Arnold was training. “You just have to make sure that the wrist is flexing. I normally do this movement off a bench or some sort of support,” he says.

However, there’s another larger forearm muscle closer to the elbow, the brachioradialis, that wrist-curl movements don’t target. Though it isn’t engaged during standard biceps curls, it does get worked during neutral-grip movements like hammer curls and overhand-grip exercises like reverse curls.


Since we’re trying to build monster forearms here, we can turn things up a notch with even more techniques.

To build even stronger forearms, Kreipke adds an exaggerated motion to his wrist curls to add grip work to his flexor training. “I like to use a dumbbell and let it roll out into my fingers [on the extension phase]. This allows me to work on my grip as well as working my hand muscles.”

Another way to increase the demand on the forearm muscles and grip is to use a thicker bar, whether you’re using a barbell or dumbbells. Conventional bars and dumbbells have one-inch handles, but many lifters find that using thicker bars makes the forearms work harder, which provides a greater stimulus to grow stronger and larger.

Thicker handles stimulate more muscle activation in both the hands and arms.

However, you’ll find that when you start using a thicker bar, your grip quickly becomes a weak link because you have less mechanical advantage. This limits the overall amount of weight you can use, but over time, training with a fat bar will improve your grip strength on a regular bar considerably!

Thick bars and dumbbell handles aren’t available in every gym, but a product like Fat Gripz can be easily placed on top of a bar to more than double its thickness. Try Fat Gripz on regular and forearm-specific exercises like wrist curls, reverse wrist curls, and reverse curls.


When it comes to training your forearms directly, Kreipke has three recommendations:

Perform higher reps: 10-20, with an average of 15 per set
Take less rest between sets: just enough time to allow the burn to subside, rather than a full minute
Train them long and hard: 60-plus reps a workout

The isometric grip work from your other pulling work—assuming you didn’t use straps—should give you plenty of work in the higher-intensity range [using heavy weights for lower reps],” Kreipke says.

“I strongly suggest putting a lot of volume on your forearms if you’re going to focus on them as a muscle group,” he says. “I’d also suggest supersetting opposing movements—wrist curls and reverse wrist curls—to increase the pump. Either way, you’re going to need to blow them up to get size adaptations out of them.”

Like other muscle groups that have a greater percentage of slow-twitch muscle fibers, you can also train the forearms more frequently—up to three times per week, provided you don’t do them the day before a workout that requires a very strong grip.

Experiment with multiple combinations of sets and reps, as well as various intensity boosters, to see what really is most effective for you. As with calf training, you might have to explore multiple approaches to extract gains that come agonizingly slow. With repetition and time, those incremental gains finally become more substantive.

With this knowledge in your grip, try the simple workout below after you train back or biceps, to put some serious size on your lower arms.

Protein balls filled with peanut butter, protein powder and oats make the most delicious on-the-go snack!

Whenever you need a little protein boost to get you to the next meal, these little bites have you covered!

I’m a huge fan of bite-sized snacks. They’re easy to grab on the go and because these protein balls are loaded with all good things like peanut butter and protein powder, all you really need is one or two for a quick energy boost. 🙂 Perfect to grab as an after school snack but also a yummy quick dessert too.

Happy snacking!


  • ⅔ cup quick oats
  • ½ cup natural peanut butter
  • ¼ cup vanilla protein powder
  • 1 Tbsp. Truvia Nectar, or more to taste
  • 2 Tbsp. mini chocolate chips


Mix all ingredients in a mixing bowl until thoroughly combined.

Roll into balls and enjoy!


*Store in an air-tight container to keep fresh

I am not a nutritionist nor am I a medical professional or fitness knowall. Though after hours of research for my own personal postpartum weight loss journey I have compiled; short and tasty list of superfoods that will help
you (and I) blast away belly fat.

Belly fat seems to be a stubborn area for many woman especially moms. This comes from our hormones and the way a woman’s body delivers calories Belly fat is more than a cosmetic nuisance. It also includes visceral fat-which lies deep inside your abdomen, surrounding your internal organs.

Visceral fat is linked with far more dangerous health problems, including: Heart disease, Type 2 diabetes, High blood pressure, Abnormal cholesterol, Breathing problems. Research has also associated belly fat with an increased risk of premature death-regardless of overall weight.

So in the act of taking charge of our lives here is; list of superfoods to help blast belly fat.

Nuts & Seeds

Nuts and seeds are high in unsaturated fats, omega-3, fiber, & vitamin E. Unsaturated fats or “the good fats” are believed to lower bad cholesterol levels. Omega-3 fatty acids are a healthy form of fatty acids that help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. All nuts contain fiber, which helps lower your cholesterol. Fiber makes you feel fuller longer, so you eat less. Resulting in weight loss. Fiber is also thought to play a role in preventing type 2 diabetes. Vitamin E helps stop the development of plaques in your arteries.


Milk and dairy are considered nutrient-rich because they serve as good sources of calcium and vitamin D as well as protein and other essential nutrients. They provide phosphorus, potassium, magnesium, and vitamins A, B12, and riboflavin.


Beans are super healthy, versatile and affordable. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management.


Oats are loaded with important vitamins, minerals and antioxidant plant compounds such as: Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, Folate, Vitamin B1, Vitamin B5, calcium, potassium, vitamin B6, and vitamin B3. One half cup of oatmeal a day will give you all of these benefits plus 13 grams of protein, 5 grams of fat and 8 grams of fiber, coming in at less than 300 calories.

Lean Meats

Lean meats are a good source of protein and have fewer calories. Lean meats such as eggs, turkey and chicken are a good source of selenium, vitamins B3 and B6, and choline. Ground poultry is also a great lean substitute for ground beef.

Peanut & Nut Butters

A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions.

Whole Grains

Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.


Blueberries are packed with antioxidants, called anthocyanins, that may help keep memory sharp as you age, and raspberries contain ellagic acid, a compound with anti-cancer properties. All berries are great sources of fiber, a nutrient important for a healthy digestive system.

Source: Emma Dawn

The complications of obesity vary from diabetes to various heart diseases. According to Center for Disease Control (CDC), any person with a BMI larger than 30 is obese. The good news is that losing weight significantly reduces the risk of obesity complications.

This poster demonstrates some of the dangers of obesity. For a better view click on the poster. If you want the largest view, after clicking on the poster, click on the “full size” on top of the poster that will show up.