Muscle & Fitness Hers South Africa March/April 2017

WELL, HERE WE GO AGAIN Everyone should be 100% back into the swing of things for 2017, we are already 2 months down – how scary is that? Speaking of time that refuses to sit around and wait for others, I still recall quite clearly picking up my first ever magazine that had a training theme, it was a Flex magazine about 16 years ago and I fell in love with the new world that made itself known to me. The dedication, commitment and betterment of oneself is what grabbed me most. The theory of just trying each day to be 1% better than the day before can have quite a significant effect on your life and that really sums up fitness, training and nutrition for me: Yes, there are…

Skullcandy Uproar Bluetooth Earphones Whether you’re at home or at the gym, Bluetooth functionality makes it possible to take your audio anywhere you go. Take calls and navigate your playlists with the built-in microphone and easy-to-access buttons on the ear cup, and with 10 hours battery life, what’s not to love? R900, takealot.com Adidas Stella McCartney Printed Togbag Designed by Stella McCartney, Adidas StellaSport brings a fresh look to your training gear. This eye-catching women’s duffel bag shows off a colourful leopard print, with multiple compartments and a shoe pocket. R675, totalsports.co.za Nike DriFit Spiros Cap The Nike DriFitSpiros Cap is a classic design featuring Dri-FIT technology to help you perform while feeling comfortable. Dri-FIT fabric wicks sweat away while keeping dry. And the soft Dri-FIT headband keeps sweat off…

TRAINER: Tim Gardner Head IFBB Judge Florida, USA timgardner productions.com Lower-body workouts are intense for good reason. Those powerful muscles can generate a lot of force, so you need exercises that get them fully engaged and exhausted. But a heavy lifting day doesn’t necessarily translate to a balanced lower body. Classic squats, deadlifts, and lunges can sometimes disproportionately work the quads and hamstrings and leave the glutes undertrained, explains fitness coach Tim Gardner, who counts IFBB bikini pro Janet Layug among his clients. The solution? While he’ll often separate out quads and hamstrings in training, this combined workout does it all. “The routine is structured to pre-exhaust the leg muscles,” says Gardner. “We start out targeting the quads, then transfer to the hamstrings, and back to the quads,…

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CARLY HORRELL IFBB FIGURE PRO AND 2016 GOVERNOR’S CUP CHAMPION “When I go through my shoulder training I make sure I focus on each delt (anterior, lateral, and posterior), treating all three as separate workouts. This helps me create complete symmetry all the way around. The goal is to have beautifully capped shoulders to help achieve an hourglass physique.” TRISET 1 1. Seated . Machine Single-arm Shoulder Press (4X12) 2. Plate Front Raise (4X15) 3. Standing Dumbbell Side Lateral Raise (4X20) TRISET 2 1. Rear . -delt Flye on Pec Deck (3X15) 2. Bentover . Dumbbell Flye (3X12) 3. Cable Cross Flye (3X15) SUPERSET 1 1. Incline . Dumbbell Front Raise (3X12) 2. EZ . -bar Reverse-grip Front Raise (3X12–15) SUPERSET 2 1. Cable . Upright Row…

TRAINER: MEGAN DAHLMAN FEW EXERCISES ARE AS impressive as the pistol squat. In one move, you can work strength, balance, and flexibility. “Any unilateral move, working one side or one leg at a time, helps you reach your full strength potential,” notes Megan Dahlman, CSCS, owner of Dahlman Elite Training Systems in Aurora, OR, and creator of strong-mommas.com. Pistol squats really challenge the quads, but they also work the glutes, inner and outer thighs, and even the small ankle joint muscles; a strong core helps you put it all together, adds Dahlman. A full pistol squat—one leg forward and parallel to the floor—is great for advanced exercisers who have mastered the stability and balance elements, says Dahlman. For the rest of us, a modified version done on a bench or…