Innholdsfortegnelse for May/June 2017 i Muscle & Fitness Hers South Africa

POSITIVITY So much has happened in our beautiful country over the past couple of weeks. As a result, we’ve been downgraded by two very significant ratings agencies in the span of a few days. At the moment all seems to be very doom and gloom. I myself was in a pretty negative space for a few days there. Late one night, after returning from my best friend’s four-day bachelor party in Cape Town, I was feeling rather fragile while scrolling through my Instagram timeline. Then I saw a familiar quote from a poem that pretty much realigned everything for me. The powerful message by Marianne Williamson has been used in numerous movies and plays, and by coaches all over the world in a bid to motivate their troops for battle.…

Age: 30 Birthplace: I was born in São Paulo, Brazil. After living in the US for 10 years, I moved to Belfast, Northern Ireland, in May 2013, where I live today. Why I compete: Growing up I was always active. I swam for 12 years and started going to the gym at 14. But when I moved to the US, I really wasn’t following a very healthy lifestyle. I found out about the bikini division in 2009 and thought that signing up for a competition would be a great way to challenge myself while getting back to eating and living healthily, which it did — and much more! Favourite parts to work: My glutes and shoulders. I just love the look of a rounded defined shoulder and a perky booty!…

SWIFT SETUP BASICS A proper fit is crucial to an efficient workout (and a more comfortable ride!). Here’s how to maximise pedal power. A Foot position: If your bike has toe cages and straps, make sure the ball of your foot is aligned over the centre of the pedal. This is the firmest, widest part of your foot and the most efficient and comfortable position. If you’re clipping in with bike shoes, make sure that the cleats are positioned so the ball of your foot is on the centre of the pedal. B Saddle height: You can eyeball the saddle so it comes to about hip height, but a better way to tell if you’re at the right position is to get on the bike and rotate the pedals until…

1. ULTIMATE METCON 30 ON/30 OFF How to: Do each exercise for 30 seconds, then rest for 30 seconds; do the sequence for five rounds (five minutes), then continue to the next move. Your objective: Work as hard as possible for all five sets at a pace that you can maintain throughout. Body-weight Squat: You can use a box or chair to help guide you as a target when sitting into the squat. Box Push-up: Place hands on either side of a box; squeeze box throughout movement. Frog Jump: From push-up position on floor (or a box), hop forward explosively, landing in a squat with feet on either side of your hands (or either side of the box). Burpee Box Jump: To modify, step onto the box one foot at…

BROWN RICE BOWL WITH DRIED BLUEBERRIES, SMOKED WHITEFISH, AND SUNFLOWER SEEDS MAKES : 4 SERVINGS INGREDIENTS 4 cups cooked brown rice 2 tbsp canola oil, divided • 230g shiitakes or other wild mushrooms 2 small yellow squashes, quartered and sliced ¾ tsp salt, divided 2 tbsp maple syrup 1 tbsp cider vinegar 4 cups dandelion greens or arugula, chopped ½ cup toasted sunflower seeds ½ cup dried blueberries • 230g smoked whitefish, crumbled DIRECTIONS 1. Warm rice. 2. Pre-heat oven to 205°C. Spread 1 tbsp canola oil on a sheet pan. Place shiitakes and squash slices on the oiled pan and sprinkle with ¼ tsp salt, tossing to coat. Roast vegetables for 15 minutes, then stir and roast for another 10 minutes, until soft and light brown. 3. In a…

Wean Green Kitchen Starter Set Reheat food safely with this set of eight tempered-glass storage containers. Secure snap-on tops feature a silicone seal, so lunch doesn’t leak out before you dig in. R1 120, merkado.co.za Black+Blum Bon Appetit Lunch (Box) Keep tasty ready-to-grab lunches or dinners in this BPA-free container. R230, fruugo.co.za Fit & Fresh Perfect Portion Kit These innovative containers include snap-in reusable ice packs so your food stays cool for hours. The kit includes a breakfast chiller, four 1-cup containers, four 2-cup ones, and a snack box. R150, snatcher.co.za EcoLunchbox Three-in-One This petite bento box is made from food-grade stainless steel. There’s room for one entrée and two sides, and they all stay separate. R220, ubuy.za.com…

YOU MAY NOT HAVE EVEN HEARD of the psoas muscle, but you’d be surprised how much you use it throughout the day, especially during workouts. The psoas is a long, spindly tissue that runs from your lower spine to your pelvis, and is part of the hip flexor group. “Any time you lift your knee, your psoas muscle will contract. Whether you’re going up and down stairs, walking, or running, that strength is coming from the psoas”, says Elizabeth Matzkin, MD, an assistant professor of orthopaedic surgery at Harvard Medical School. PSOAS WEAK POINTS Exercises that make the psoas more susceptible to injury include running, snatches, and squats. In addition, going from completely stationary to an intense workout could also do more harm than good. “This is because your hip…

COMIC BOOK LOVER “After I started watching the animation adaptions of superhero comic book movies, I decided to go into a comic book store, and from then on, I was hooked.” SPORTSFIELD REGULAR “I grew up in, and still live in Johannesburg. I was always active and did cricket, swimming, tennis, rugby and athletics in school. I really began focusing on the gym in grade 7 when I needed to increase my muscle mass for rugby. This was also when I began competing.” FILLING A GAP “There aren’t many South African athletes who use YouTube as a means to market themselves, to promote the lifestyle or to help inspire other fitness enthusiasts through YouTube video content. I saw this gap, enjoyed making videos and decided to fill it.” ROWING TO…

Cable Rope Pull-through WORKS: BACK, TRICEPS Stand a few centimetres away from high pulley cable, holding rope attachment. Hinge forward from hips; keep knees slightly bent and abs engaged. Hold ends of rope with arms extended in front of chest. Pull rope towards legs, bringing ends to outside of thighs. Arch your back slightly at the peak of the movement. Slowly return rope to starting position and repeat. Do four sets of 15 reps. Scissor Kick WORKS: ABS Lie face-up on a mat with legs extended and hands on floor at sides. Lift head, neck, and shoulders a few centimetres off mat while separating feet as wide as you can, pointing toes (A). Keeping head lifted, scissor legs, crossing right ankle over left (B). Bring legs out; repeat with other…

TIPS TO ACHIEVE A BEAUTIFUL FIT BODY Setting goals and being consistent. Clean eating and regular training. FAVE SUPPLEMENTS Creatine, branched-chain amino acids, green tea extract, multivitamins & magnesium 7-DAY EATING PLAN Space meals 2 hours apart. Limit sugar intake. Keep protein intake to approximately 1g of protein per 2kg of body weight. MONDAY TO FRIDAY BREAKFAST Egg white omelette and smoked salmon with spinach OR Porridge with yoghurt & a grapefruit Snack: Tuna or sliced avocado, fillet chicken & rye crackers LUNCH Grilled chicken and vegetables with rice OR Steak and broccoli with roast potatoes Snack: Almonds or banana protein smoothie DINNER Grilled Salmon and vegetables OR Grilled chicken and spinach with sweet potato Snack: Protein shake or green juice SATURDAY Cheat meal day SUNDAY BREAKFAST Protein pancakes SNACK:…

NUTRITION USN B4-BURN PRE-WORKOUT If your feeling a bit lax and need a solid kick to get you up and running for, and during your next workout, this specially formulated pre-workout drink by USN will give you just that and still allow you a peaceful night’s rest after you’ve killed it in the gym. R400, Clicks GEAR FITMARK TRANSPORTER TOTE BAG The Fitmark Transporter Tote, is every fit girl’s dream gym bag. With more than enough space for your shoes, sweat towel and other necessities, this little gem comes kitted out with “The Box” meal prep bag and its containers. Inserted in a specially designed compartment this special feature will help make sure you stick to those goals at all times. It doesn’t end there, made of the…

How it works: Do each of the two exercises below for the given number of reps. Take a 10-second break after three cycles, then finish with two more cycles. Kettlebell Swing Hold the kettlebell between your legs using a two- handed, overhand grip. Swing the weight forward and up, thrusting your hips to engage all your working muscles; allow the weight to naturally come back down to starting position; repeat for 20 reps. Goblet Squat Hold the kettlebell on sides of handles, close to torso with elbows pointing down. Squat, bringing elbows just inside legs (aim to touch hamstrings to calves). Keeping kettlebell at your chest, explode up, pushing through heels, contracting glutes. Do 10 reps. Think Fast! When it comes to getting stronger, short, explosive movements have a slow…

MOST OF US CAN muddle through a workout and not worry too much about precisely what we’ve eaten and when. But if you are looking to step up your fitness game and hone your performance, the timing of your nutrient intake can make a big difference. “If you’re really going hard and giving it 100% effort, proper nutrient timing will help you get the results you want”, notes Erica Giovinazzo, RD, a CrossFit coach and nutritionist with Brick CrossFit in Los Angeles, USA. And while a few recent research studies have shown the nutrient window isn’t quite as strict as we once thought, it’s still important to make sure your body is getting adequate levels of protein, carbohydrates, and fat, maximising this intake based on the length and type of…

YOU DON’T HAVE TO BE TRAINING for a competition to be the type of person who plans out her food choices. Knowing exactly what extra ingredients are in that chicken dish or how much fat goes into the salad dressing can go a long way towards helping keep your calories in check and your macros in line with your goals. In fact, research from Johns Hopkins University in Baltimore, USA, found that subjects who cooked their own dinner six to seven times a week consumed fewer calories, fat, and sugar on an average day compared with those who only cooked dinner once a week or less. Having your food ready to eat when hunger hits will also keep you from bingeing on snacks or pre-packaged convenience food. As both a…

NOTHING BEATS a homemade meal, except one that’s both healthy and hassle-free to make. We asked some top nutritionists to recommend their favourite kitchen tools to help take your cooking to the next level so you can make meal prep a breeze without sacrificing any of your clean-eating goals. THE TOOL Spiralizer For an easy way to get more veggies into your diet, grab a spiralizer, says Jennifer McDaniel RD, an American-based nutritionist from St. Louis.. For a high-fibre, low-carb boost, swap in spiralized zucchini or carrots for wheat pasta, or use the tool to create eye-catching salads and baked curly fries, adds McDaniel. We like: Just place your vegetable of choice into the Oxo Hand-Held Spiralizer and twist. The open-blade design is great for both long and round vegetables.…

“I PERSEVERED THROUGH TRAGEDYAND GOT STRONGER THAN EVER” IN 2012, Lisa Traugott found herself at a low point. Her business was failing, her marriage was on the rocks, and she had just received an invitation to her 20th high school reunion. That’s when the mother of two, who weighed 68 kilograms at 1.58m and rarely exercised, decided to get in shape. Traugott, then 38, soon realised the fittest people at her gym were the ones prepping for competitions. They had what she wanted most: happiness and confidence. She decided to sign up for a bikini competition five months away. Overhauling her diet was a challenge. She eliminated processed foods, ate smaller meals more frequently, and kept a food journal. The weight started to come off, and Traugott lost 23 kilograms.…

GLUTE ACTIVATION Stand with feet shoulder-width apart. Slightly bend right leg, keeping knee over heel. Bring left foot back and behind the right leg, turning torso to the right and leaning into right glute. Hold 30 seconds; switch sides and repeat. HIP FLEXOR STRETCH Get into a half-kneeling position, right leg forward with knee bent 90 degrees and left foot on floor behind you. Push hips forward, keeping back straight. You’ll feel the stretch along the front of your left thigh and hip. Hold 30 seconds; switch sides and repeat. KING COBRA Lie face-down with palms turned out slightly, arms slightly wider than shoulder distance. Slide left knee up to left side, keeping right leg extended and turned in slightly. Push shoulders off the floor until arms are straight, pressing…

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ON THE RUN “I grew up in Cape Town, and went to DF Malan high school. Our school was known for its athletics, and I started running for them. I did the 100 and 200m short distance sprints.” EATING CLEAN “I love eating clean during the week from Monday to Friday. On Saturday evenings I enjoy a big cheat meal. It’s something to look forward to. If I ate what I wanted during the week, there would be nothing special about cheat meals at nice restaurants.” GLUTE ACTIVATION “Hip thrust are my absolute favourite exercise to activate my glutes! You use every part of the muscle if you do it right. The burn is addictive, and I’m always aware of it the next day. You get a really nice booty…

So Laura, could you tell our readers a bit more about yourself? I grew up in Melbourne Australia where I competed in athletics which kept me quite fit. I then started fitness modelling, which I really enjoyed and felt passionate about, so I studied personal training and nutrition. In the last 2 years I've travelled all over the world and been lucky enough to feature as a cover model for over eight magazines. Could you tell us more about your career and what you studied? I started studying nutrition, then I coupled that with personal training. I’m serious about my career in both fitness and modelling, and aside from my various international magazine features, I’ve also appeared in numerous television adverts. What motivated you to get into fitness? I’ve always…

DO THE WORK. “ALWAYS FOCUS ON YOUR FORM. STRENGTH AND RESULTS WILL FOLLOW, BUT FIRST TRAIN SMART SO YOU CAN PUSH HARDER.” —LATORYA WATTS, 2015 MS FIGURE OLYMPIA JULIANA MALACARNE TWO-TIME MS PHYSIQUE OLYMPIA (2014–15) Fear your competition. “If I’m not feeling motivated to train, I think about how hard the other competitors are working to beat me onstage. That gets me back on track.” SHANIQUE GRANT IFBB FIGURE PRO Switch it up. “Don't just stick to the same routine or your body will plateau. I make sure to change my training regimen every three to four months.” TRUST THE PROCESS. “If I start overthinking ‘what could happen’ or ‘what if’, I start to lose focus. We all go through ups and downs, and some days are better than others.…

BARBELL HIP THRUST WORKS: Glutes, Quads, Hamstrings ● Sit on floor, leaning with upper back against a flat bench, knees bent, and feet flat on the floor. Place a padded barbell across hips. ● Pushing up through heels, lift hips until thighs are parallel with floor and torso and core are in line with quadriceps; keep ankles directly under knees ( A ). ● Hold one count, squeezing glutes at the top of the movement. Slowly lower glutes toward floor without touching all the way back down ( B ). Do a total of 10 reps, 2–3 sets. Tip MAKE SURE NOT TO ARCH YOUR SPINE OR HYPEREXTEND YOUR LOWER BACK. DON’T RISE ONTO TOES. DEFICIT BULGARIAN SPLIT SQUAT WORKS: Glutes, Quads ● Stand to one…

YOU’VE HEARD of high-intensity interval training — heck you may be sick of hearing about it! — but that’s not the only type of interval workout that delivers serious results. Metabolic conditioning (aka MetCon) is one of the fastest ways to boost metabolism, build muscle mass, and increase speed, endurance, and power, all while making your body fat percentage drop. IT’S ABOUT TIME! BY COMBINING SHORT bursts of aerobic exercise with compound anaerobic exercises with limited rest times, your body gets trained to work at a higher intensity and increases the efficiency of storage/delivery of energy. By going all out during the short “on” periods, you create a number of beneficial adaptations, such as increasing the number of mitochondria (the powerhouse cells that create energy), burning more fat for fuel,…

If you work out in the morning or afternoon Have a breakfast and lunch that are primarily carb and protein-based, such as 0% fat Greek yoghurt with some berries or grilled chicken with sweet potato. For dinner, choose foods that are higher in protein and fat, such as salmon with steamed broccoli and sliced avocado, nuts, and a piece of fruit; or some chicken slices and an apple. If you work out at night Have more fat at breakfast (like scrambled eggs and avocado or a protein shake with almond butter and almond milk). For lunch, up your carbs a bit more with some chicken and baked sweet potato “wedges” plus a side salad. For dinner, keep the protein and carbs up with sautéed shrimp and vegetables plus a ½…

HERE’S SOME NUTRITION NEWS WE LOVE: Dark chocolate could actually help your training, according to a recent British study. Chocolate has already received acclaim for helping your heart, thanks to its ample levels of antioxidants. But researchers found that epicatechin, a nutrient found in cocoa, could impact nitric oxide, which may help blood flow and cardiac function. They tested amateur cyclists who snacked on 40 grams of dark or white chocolate over a two-week period. The athletes who ate the dark chocolate were more efficient in their subsequent workouts and covered 17% more ground. —DIANA KELLY Does Your Diet Need More Salt? You may have been told that you need to lower your sodium intake, but a low-salt diet might not be the healthiest option for active women, according to…

TRAINING PLAN 5 days a week: Strength training (50 minutes) 6 days a week: Cardio (30 minutes) Favourite part to train: Legs Favourite move: Walking squats with band DIET Six small meals a day Clean faves: Sweet potato pancakes (Made with a batter of ½ cup egg whites, ¼ cup old-fashioned oats, 85 grams canned sweet potatoes, 2 tsp stevia, dash of cinnamon; mix in blender and cook.) Cheat: “Anything chocolate.” SUPPLEMENTS Pre-workout: Cellucor C4 Fat burner: (1 month before competition) Cellucor SuperHD Protein supps: MTS Nutrition Machine Whey Cookies & Cream protein shake plus amino uptake/ probiotic chocolate wafers…

TO SCULPT AN EYE-POPPING UPPER BODY like top IFBB figure pro Nicole Wilkins, consider seven to be your lucky number. That’s the key behind the FST-7 program, developed by Wilkins’ trainer, Hany Rambod, to help create sleek muscles — not big and bulky ones. FST stands for “fascia stretch training”, and the seven refers to the seven sets performed at either the beginning or end of a workout that’s targeting a specific body part. “Heavy weights build thickness and density but can also create bulk”, says Rambod. “FST-7 adds clear definition to each muscle group by engaging the deep muscle fascia, so muscles get a fuller, more rounded appearance.” For proof that this training method works, look no further than Wilkins, who has been training with Rambod since early 2013.…

MULTIVITAMIN Increase your nutrient intake with a dose of quality vitamin and mineral supplements by Optimum Nutrition. CREATINE Increase muscle mass, reaching optimal strength and power levels with Evox Ultra-Pure Creatine. GREEN TEA EXTRACT Enhance mental alertness and lower cholesterol levels by adding Solal to your daily supplement stack. MAGNESIUM Maintain a healthy muscle and nervous system, increase energy levels and improve metabolism with USN ZMA+. BRANCHED-CHAIN AMINO ACIDS Stimulate muscle gain, improve stamina and shorten recovery time with USN Pure BCAA.…

MAY 5-7 ARNOLD CLASSIC AFRICA PITTSBURGH, 13TH IFBB WEST RAND NOVICE SHOW NABBA/ WFF PRETORIA CLASSIC PRO-AM JUNE 17TH IFBB MISS SA XTREME (SANCTIONED SHOW & ARNOLDS QUALIFIER) NABBA WORLD CHAMPIONSHIPSSAMARA RUSSIA JULY 1ST IFBB GAUTENG NORTH-INTERMEDIATE SHOW IFBB BUFFAKO CITY-INTERMEDIATE SHOW 8TH IFBB EKURHULENIMUSCLE MULISHA (SANCTIONED SHOW & ARNOLDS QUALIFIER) IFBB KZN EAST COAST CLASSIC – INTERMEDIATE SHOW 15TH IFBB EKURHULENI PROVINCIAL SHOW 22ND NATURAL NORTHERN USA BODYBUILDING, FIGURE BIKINI AND MEN’S & WOMEN’S PHYSIQUE Cleveland, OH. Contact Dave Liberman, 440-942-5634, daveliberman.com 15 IFBB MPUMALANGAINTERMEDIATE SHOW IFBB GAUTENG CENTRAL BOKSBURG CLASSIC (SANCTIONED & ARNOLDS QALIFIER) IFBB NELSON MANDELA BAY- INTERMEDIATE SHOW- FRIENDLY CITY CLASSIC 29TH IFBB WEST RAND-PROVINCIAL SHOW IFBB SEDIBENGPROVINCIAL SHOW IFBB OR TAMBOINTERMEDIATE SHOW (KDS CHAMPS)…