Muscle & Fitness Hers South Africa September/October 2017

IT’S A MINDSET Spring is such an amazing time, everywhere in the world but especially in South Africa. The Jacaranda trees start to blossom and fill the streets of Pretoria in bright colours. The leafy suburbs of Johannesburg come alive; joggers are out and smiling early in the morning and the gyms are packed to the rafters – hell, even the retail space starts to pick up in sales again. It’s generally a time that people are happier, feel more positive and enjoy a gusto for life. I’ve actually spent quite a bit of time listening to motivational speakers the past couple of weeks, not due to a lack of motivation on my part, but rather to get some added inspiration. Yes, our economy has slid into recession, yes, there…

GEAR ADIDAS COMMITTED BRA Keep it together! This women’s sports bra gives you extra support for high-impact training. Ideal for workouts like running, boxing and dancing, the bra is built with moulded padded cups for added support. A soft brushed hem and racer back keeps you comfortable. Available at: adidas.co.za, R1 299. NUTRITION USN TRUST BARS Enjoy guilt-free indulgence with USNs latest high protein, low carb and low sugar bars. The delicious Trust Bar contains only 3g of sugar, ample prebiotic fibre and is packed with 22g of quality protein. It is Nutravigilance Supplement Safety verified. Get your hands on these guilt- free bars! Available at: usn.co.za , R299 per box NUTRITION LABEL.M PROTEIN SPRAY For fashion-led styling prime your hair with label.m…

WORKOUT 1 FULL BODY Start with 5 minutes of jumping jacks, running in place, static high knees, and hip openers. This workout is challenging, so make sure to select a weight for each move that you’ll be able to maintain. To make it more intense, reduce the rest time in between sets or increase the weight. BURPEE/MODIFIED BURPEE 3 sets: 30, 20, then 10 reps; 1 min. rest between sets. Rest 2 min. KETTLEBELL SWING 3 sets: 20, 15, then 10 reps; 1 min. rest between sets. Rest 2 min. RUSSIAN TWIST 3 sets: 30, 20, 10 reps; 1 min. rest between sets. Rest 2 min. STANDING DUMBBELL BICEPS CURL 3 sets: 20, 15, 10 reps; 1 min. rest between sets. Rest 2 min. MOUNTAIN CLIMBER 3 sets: 30, 20,…

ALL THE LATEST ON: TRAINING, NUTRITION, HEALTH, STYLE, AND MORE Harness the inspiration of this active and energetic season to push your own growth. Take some time to tap into what makes you happy and then set goals that will challenge you (and change you) for the better. Strive to be a more ambitious and more dedicated you, and the results will follow. 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…

IT IS A COMMON misconception that one should exercise to be healthy. Yes, of course, exercise and eating correctly have significant health benefits such as improved sleeping, mental wellness and over well-being. However, research suggests that one should exercise in order to be happy. By exercising to increase happiness, one’s overall healthful goal improves and one can achieve overall holistic wellness. This can work both ways. EXERCISING TO BE HAPPY AND WHY EXERCISE MAKES YOU HAPPY. Below are 6 ways the latter applies: • It releases dopamine which is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness • It reduces stress. Not only in the short-term by exercising out the daily stressors, but it will assist in lower stress levels in the long-term as well…

ELISABETH AKINWALE CROSSFIT ATHLETE, TRAINER “High-intensity training and resistance training are proven methods to improve metabolism and increase fat loss and lean muscle gain. Choose weights that are challenging but still allow for proper technique throughout each interval. This workout is effective, and it also provides a great combo of whole-body movements, resistance training, and cardio to keep it fun and challenging.” TOTAL-BODY FIRE-UP Complete the following sequence five times, doing each exercise for 30 seconds, followed by a 10-second recovery. Rest two minutes at the end of the circuit. ARIEL KHADR IFBB FITNESS COMPETITOR “My favourite workouts for boosting my metabolism incorporate weight training with short rest periods. I end my workout with high-intensity cardio for no more than 30 minutes. Keeping your heart rate consistently elevated while strength…