TopFicks

💧 Electrolytes: Do You Really Need Them?

Electrolytes are a useful tool—although they're not essential for every workout.

For most exercise sessions lasting less than 60–90 minutes, plain water is usually all you need if you start well hydrated.

Consider an electrolyte drink if you:
✔️ Train for longer than 60–90 minutes
✔️ Sweat heavily
✔️ Exercise in the heat
✔️ Do multiple training sessions in a day

💡 Remember: The best hydration strategy depends on your training, sweat rate, and environment.

💧 TopFicks Dietitian's Tip of the Week: Hydration for Performance

Staying well hydrated is one of the easiest ways to support your training, recovery and overall health.
Even mild dehydration can reduce strength, endurance, concentration and exercise performance.

As a general guideline, aim to drink around 30–35 mL of fluid per kilogram of body weight per day, and remember that you'll need extra fluid to replace what you lose through sweat during exercise.

💧 Before training
Aim to drink 400–600 mL of water in the 2–3 hours before your workout.
💧 During training
Sip water regularly, especially during longer or high-intensity workouts, or when training in hot weather.
💧 After training
Continue drinking water to replace the fluid you've lost. A simple way to check your hydration status is to aim for pale yellow urine.

⚡ Do you need electrolytes?
For most workouts lasting less than 60 minutes, water is all you need. Electrolyte drinks may be helpful for longer, high-intensity sessions, people who sweat heavily, or when training in hot conditions.

Good hydration doesn't start when your workout begins—it's something to focus on throughout the day.
Keeping a water bottle nearby and drinking consistently can help you perform and recover at your best.

👀 Something BIG is coming to TopFicks...

A little while ago, our amazing community surprised us with an incredibly generous 1st-birthday voucher to invest back into our gym.

After much discussion and careful planning, we've chosen equipment that we know will add value to your training and help make your workouts even better.

The wait is almost over... 🚚 The delivery is expected to arrive this week!

Any guesses? Let us know in the comments! 👇

Thank you for believing in TopFicks and for being part of this incredible community. We can't wait to show you what your gift has made possible! 🧡

Recover Smarter. Perform Stronger. 💪🏽

You put in the work during your workout—now give your body what it needs to recover, adapt and come back stronger. 🧡

Your post-workout meal doesn't have to be complicated, but it should include:
🥩 Quality protein for muscle repair and growth
🍚 Carbohydrates to replenish energy stores
💧 Fluids (and electrolytes if needed) to replace sweat losses

Aim to refuel within 1–2 hours after training with a balanced meal or snack that fits your lifestyle.

Need more personalised advice? Cara Fick, TopFicks' In-House Dietitian, is available for one-on-one consultations to help you fuel your training, recovery and long-term health.

📩 Contact Cara to book an appointment

💡 TopFicks Dietitian's Tip of the Week

Creatine isn't just for bodybuilders—it's one of the most researched supplements available, with decades of evidence supporting its safety and effectiveness.

Research shows that creatine can:
💪 Increase strength, power, and exercise performance
🏋️ Support lean muscle growth
⚡ Enhance recovery from high-intensity exercise
🧠 May support certain aspects of cognitive function
👵 Help maintain muscle mass and strength as we age

The good news? You don't need a loading phase. A consistent intake of 3–5 g of creatine monohydrate daily is effective for most healthy adults.

While creatine occurs naturally in foods such as red meat and fish, obtaining 3–5 g per day from food alone would typically require eating close to 1 kg of these foods daily, depending on the type and preparation.

When choosing a supplement, creatine monohydrate remains the gold standard. It is the most researched, effective, and well-supported form available.

💡 TopFicks Dietitian’s Tip of the Week

Did you know that the number on the scale only tells part of the story?
Two people can weigh exactly the same, yet have very different amounts of muscle, body fat, and hydration. That’s why tracking your body composition is far more valuable than focusing on your weight alone.

The InBody 120 Body Composition Analyser provides insights into:
✔ Body fat percentage
✔ Lean muscle mass
✔ Visceral fat (fat around your organs)
✔ Hydration status
✔ Muscle balance
✔ Basal Metabolic Rate (BMR)

Whether your goal is fat loss, muscle gain, improved performance, or better overall health, understanding what’s happening inside your body can help you train smarter and track your progress more accurately.

“Wat jy meet, kan jy bestuur.” 💪🏻

TopFicks Member Rate: R185 Non-Member Rate: R300

Some of our Disco Slammers 💃🏼🕺 🪩
BIANCA ADRIAANSE PHOTOGRAPHY

Oh what a night….. 💃🏼🕺 🪩
Can we do it all again!
Bit of rebounding disco action captured perfectly by BIANCA ADRIAANSE PHOTOGRAPHY

📣 TopFicks Dietitian’s Tip of the Week

Fueling before a workout can make a huge difference to your performance, energy levels, & recovery.
I can really harp on about this topic 😅 ...because it is the number one mistake I see people make when it comes to sport nutrition.

✅ Why eat before training?
• More energy & better endurance
• Improved performance
• Reduced fatigue during your workout
• Faster recovery
• Promotes muscle maintenance/ growth
• More enjoyable training session overall

🍴What should your pre-workout meal include?
• Quality carbohydrates (oats, fruit, rice, toast)
• Small amount of protein
• Low fat and fibre for digestion
• 1–3 hours before training

🍌If a meal is a big ask or you are doing an early morning class, my suggestion is:
30–60 mins before grab a fast-acting carbs that digests easily
• Banana
• Toast
• Bran rusk

Food is fuel. Training under-fuelled can limit performance & recovery. Give your body the energy it needs to perform at its best!
— Cara Fick, In-House Dietitian 🧡💪🏻