Innholdsfortegnelse for July/August 2017 i Muscle & Fitness Hers South Africa

IN THE THICK OF IT Well, that just sort of came out of nowhere, one day it was warm and then it just wasn’t anymore. Suddenly, those of us who do the morning training session find ourselves heading to our chosen training destination while it’s still dark and for the most part there’s a fully stocked weight rack. It’s way too cliché to use the “summer bodies are built in winter” line, but it is so incredibly true. As much as it sucks to get up and out of bed in the dark, there is no better time to reflect and start your day than that initial training session, especially when you are free from the chatter encountered during the more mainstream months of training. Something else to consider over…

July is as good a time as any for a clean start and a new outlook on what you want to accomplish this year. Whether it’s boosting your endurance, getting into competition shape, or simply making more time for yourself, consider this a chance to make your brightest dreams realities. It all starts with you! FOR FRESH TRAINING AND DIET MOTIVATION, HEAD TO MUSCLEANDFITNESSHERS.CO.ZA FOLLOW US ON TWITTER @MUSCLEANDFITNESSHERSMAG, ON INSTAGRAM @ MUSCLEANDFITNESSHERSMAG AND LIKE US ON FACEBOOK MUSCLE&FITNESSHERS SOUTH AFRICA…

What’s the Diff? Your muscles are made up of three main types of fibres: TYPE I (Slow-twitch) ROLE: Endurance-focused, slower to fatigue. Has a lot of mitochondria (the energy units of the cell); not much power. FIND IT: Muscles that work hard over long periods of time, such as postural muscles, the calves, and the hip flexors USE IT: During endurance activities such as distance running or cycling 45/55 AVERAGE % OF TYPE I VS TYPE II (BOTH IIX AND IIA) IN WOMEN 38/62 AVERAGE % OF TYPE I VS TYPE II (BOTH IIX AND IIA) IN MEN TYPE IIX (Fast-twitch) ROLE: Power-focused. Capable of creating explosive strength but fatigue quickly with well-developed glycolytic system for fast energy USE IT: For power moves like sprints and vertical jumps…

Rethink the five-second rule. A recent study from Rutgers University in the USA has found that food can be contaminated after it’s fallen on the floor in as little as one second. Food with more moisture (watermelon, bread and butter) picked up the bacteria faster than drier substances like hard candy. Bottom line: If the cookie crumbles, discard it.…

RICE MAY BE OFF-LIMITS WHEN you’re trying to cut carbs, but there’s a simple, filling solution that offers more nutrition for fewer calories. Riced cauliflower is relatively easy to prepare - just place the florets in a food processor and chop roughly - and is loaded with health benefits but has only 25 calories per cup. Part of the cruciferous family that includes kale and broccoli, cauliflower is high in cancer-blocking sulphur compounds and fibre, as well as essential nutrients like vitamins C and K. Its firm texture holds up well for light stir-frying or pan frying, and its neutral taste means it’s the perfect base for whatever flavours you care to throw at it. Try one of these easy recipes for a quick, clean meal tonight. No. 1 Sweet-and-Sour…

The dark and cold days of the season can be tough on your training and mindset and as a result, your body. But fear not! With the right gear, which you’ll find here, and inspiration you’ll find throughout Hers, you write your own destiny. Look good and feel great with the activewear you don, your training tools, and the people you surround yourself with and you’ll be ready for anything.…

FROM SOCCER TO DUMBBELLS “I started weight training at the age of 20 after picking up a serious injury playing soccer, which ended my career in the sport and lead me to my newfound career in fitness.” CHOOSE WISELY “When looking into competing, choosing which federation you want to do so in is a vital decision that could impact your career. Competing, as a fitness athlete in South Africa is not as sustainable a career as it is abroad so without any form of sponsorship help it can be difficult to pursue a career in international federations.” KILLER LEGS “My favourite muscle group to train is definitely legs. There is no better feeling once you have completed a killer leg workout; the pump and the endorphins are so worth the…

ABOUT HER Tell us a little bit about yourself? I am first generation American, both of my parents are from Serbia. I grew up in the Northern part of the United States (Minnesota) on the largest lake in the world, Lake Superior. What are some of your hobbies and interests outside of the gym? I love the outdoors and I’ve always loved sports, I played soccer my whole life and it is still my favourite sport. I also love to workout (I really do!), travel and hang out with my little girl and my dog. What got you inspired to train, and who motivates you? There are two people who motivate me: my little girl and my sister. My sister is in a wheelchair after a terrible car accident when…

STAYING FIT AND EATING whole foods - along with getting satisfying sleep and regularly washing your hands – are some of the best ways to keep the sniffles and sneezing away. But when a hectic schedule starts wearing you down, a little immune system boost may be in order. Here’s what the latest research shows when it comes to helping you stay healthy. Rising Stars Below, some cutting-edge supps that could help enhance your immune system and blow off the sickly blues. Probiotics Probiotics - or beneficial bacteria-are known for helping with gut health, but one of their lesser - known possible benefits is immune regulation. “Around 70% of our immune system cells are actually in our gut, and probiotics could help make our guts healthier", explains Patel. But because…

GEAR iWATCH SERIES 2 The most advanced Apple Watch yet. With built-in GPS, water resistant up to 50 metres, a dual-core processor, a 2x brighter display, and watchOS 3. R6 999, myistore.co.za GEAR STELLA MCCARTNEY FOR ADIDAS RUN CONVERTIBLE BACKPACK The ultimate packable bag with bold blue flowers. Twisted into a bum bag or strapped to your back, the Adidas by Stella McCartney Run Convertible Backpack easily carries your gear as you run. R1 699, adidas.co.za NUTRITION USN BLUELAB WHEY PROTEIN Supplement consumers have spoken, and USN listened. That means that in addition to the basic flavours (chocolate, vanilla & strawberry), USN BLUELAB™ 100% Whey Protein is now also available in caramel popcorn, chocolate peanut butter, wheytella, and double chocolate rocky road flavours. R270, usn.co.za BEAUTY MAC SETTING SPRAY This…

WHEN YOU’RE LOOKING to get leaner, go thick. A recent study published in the American Journal of Clinical Nutrition found that subjects who drank a thick 100-calorie shake felt more satisfied than when they had a 500-calorie version with a thinner consistency. Seems the taste and mouthfeel of the denser beverage helps create a feeling of phantom fullness, notes Jennifer Vimbor, RD, a Chicago-based nutritionist who was not involved in the study. “The thickness doesn’t make a real difference inside your body, but it can make you feel more full.” Although the small sample size (15 subjects) means more research is needed, try thickening your smoothies with low or no-calorie add-ins. Use ice, frozen fruits like berries, vegetables like spinach, or 1 to 2 tablespoons of chia seeds, which can…

CLASSIC CHILLI MAKES: 8 SERVINGS Consider this go-to recipe healthy comfort food in a bowl. It’s perfect for big gatherings like Sunday football festivities but also a great weekly meal-prep option since the recipe makes extra for leftovers. Customise it to your liking, depending on whether you want more or less veggies, meat, or beans. INGREDIENTS: 1 tbsp extra-virgin olive oil 3 cloves garlic, minced 2 medium onions, diced 2 bell peppers (any colour), chopped 2 large carrots, chopped 2 stalks celery, chopped 1 medium sweet potato, peeled and cubed (optional) • 900g minced chicken or beef 2 cups water, plus more as needed 1 (410g) can tomato sauce 1 (410g) can diced tomatoes 1 tsp fine sea salt, plus more to taste 3 tbsp chilli powder 1 tbsp cayenne…

ON A RECENT Thursday morning, I found myself stripped down to my undergarments, a pair of mittens, socks, and clogs. I was standing in a padded cylindrical tank hovering somewhere around -90°C, with only my head avoiding the extreme cold. My goal: to experience whole-body cryotherapy first-hand. The technique, which is gaining in popularity among athletes and fitness enthusiasts, is said to reduce inflammation and fight aches and pains in much the same way that taking an ice bath can - but in a shorter amount of time. And while the sessions last only three minutes, you’ll purportedly experience the benefits for several hours post-treatment. “Exposing your body to extreme cold triggers a fight-or-flight response from the pain receptors in the skin”, says Stan Kapica, the owner of 256 Below,…

10 YEAR GRIND “I began my fitness journey almost 10 years ago and started taking it a lot more seriously about 6 years ago.” EDUCATION IS KEY “When I started training, I was quite clueless. I tried different things, some worked and some didn’t. One of the most important things I learned is to educate myself on nutrition and not to just blindly trust someone else’s word as gospel.” NO CRASH DIETS “I found that a balanced approach works best for me and not to do anything too extreme and certainly no crash diets. I make sure to include all macro groups in my diet and control my portions. I avoid junk food most of the time, but enjoy it when I do indulge on occasion.” INSTA-LOVER “I’m a simple…

WEEKS 1-4 DAY 1 1 LYING LEG RAISE 3 sets x 10–15 reps Lie face-up on the floor, arms straight and close to sides, legs straight, and feet flexed. Engage your abs and lift your heels off of the floor about ten centimetres, keeping lower back pressed to floor. This is your starting position (A). Keeping core tight, lift your legs, keeping them straight until nearly perpendicular to floor (B). Lower feet under control until they are ten centimetres off the floor and repeat. 2 LYING TOE TAP 3 sets x 10-15 reps Stay on the floor lying face-up. Straighten arms overhead, and lift legs until they are perpendicular to the floor. Engage abs; this is your starting position (A). Flex abdominal muscles as you reach to touch your toes…

Seashores around the world can be surprisingly bountiful with year-round spawning of a juicy array of seafood, including salmon, numerous shellfish (including king crab), and buttery whitefish. For some of the tastiest catches, there's no place better to fish than Alaska. Can’t find a certain fish at the store? Just ask your fishmonger for a suitable substitute and dive in. The best part: It’s all wild caught. Every fish that comes from Alaskan waters is as clean as they come, so you can rest assured it’s good to its core. This Alaskan Recipe Special is all about melt-in-your-mouth seafood and a mix of dishes that'll warm you up, deliver loads of muscle-building protein, and give you every reason to keep the kilograms off. Ice Age Meals founder and CrossFit chef…

1 Get outside Spending time in nature is one of the best ways to boost the immune system, according to a US University of Illinois meta analysis of more than 21 studies. 2 Skip some meals A 2014 study from USC in the USA found that fasting can protect the immune system from damage while helping it regenerate crucial immune cells. 3 Be social A 2014 Carnegie Mellon study found that social support - like hugs - can reduce the chance of infection by up to one third. 4 Have a laugh A Loma Linda University study found that laughter can aid the production of antibodies and activate protective mechanisms like T-cells and “natural killer” cells. 5 Meditate A 2016 Texas Tech University study reported that a meditation modality called…

WANT TO END YOUR TRAINING feeling strong and boost your metabolic afterburn for 24 hours or more? Try employing some finishers at the end of your next routine. “Finishers help you get more out of your regular workout by creating an intense metabolic spike”, explains Megan Dahlman, CSCS, a trainer and performance coach based in Newberg, USA. That translates not only to better conditioning but also to more fat loss. Finishers by definition aren’t very long - ideally anywhere from 3 to 10 minutes. More than that, says Dahlman, and your body simply can’t maintain the same high-intensity rate, so the workout will become more aerobic in nature, which misses the point of doing a finisher. These workouts are meant to be hard - like you’ve got nothing left by…

IMAGINE THE FNB STADIUM’S 95 000 seater capacity filled to the brim with food - that’s about the amount that goes to waste every day in the US alone. And while food is often squandered by restaurants and grocery stores, most of us are equally responsible for discarding too much grub, letting leftovers linger, or allowing fresh vegetables to go bad. And considering that clean foods are often the priciest, wasting food is almost like giving money away. Plus, it places a big burden on the environment. You may pitch food because you want to eat only the freshest and safest items, and that’s understandable. But surprisingly, dates on many foods have nothing to do with safety. Here are simple ways to keep food appetising, curb food costs, and help…

ABOUT HER ATHLETE BIO Charelle Johnson 25 Years old WBFF PRO BIKINI COMPETITIVE HISTORY: •2016 WBFF North American PRO Championship PRO Bikini Top 5 •2014 WBFF European PRO Championship PRO Bikini 2nd Overall •2014 WBFF South Africa 2nd Overall, PRO Card awarded Instagram: @charelle_johnson MOTIVATING QUOTE: “WHATEVER THE MIND OF MAN CAN CONCEIVE OR BELIEVE, IT CAN ACHIEVE.” – NAPOLEON HILL HOW SHE DOES IT TRAINING SCHEDULE: MONDAY BACK, ABS, GLUTES AND CARDIO TUESDAY GLUTES, HAMSTRINGS, CARDIO WEDNESDAY CONDITIONING, CARDIO THURSDAY SHOULDERS, GLUTES, CARDIO FRIDAY LEGS, CARDIO SATURDAY GLUTES, HAMSTRINGS AND CARDIO SUNDAY CARDIO SAMPLE MENU: Meal 1 2 Scoops Evox Nutrition 100% Egg Protein and oats Meal 2 Chicken, mixed veggies and sweet potato Meal 3 Chicken, broccoli and brown rice Meal 4 Chicken and mixed veggies Meal 5…