Muscle & Fitness Hers South Africa November/December 2017

CONSISTENTLY CHANGING There is an old saying from Heraclitus that reads “The only thing that is constant is change”, and that rings more true today for me than it ever has. Heading into the holiday season is generally a time for relaxation and spending quality time with family and friends. It’s also a time to reflect on the changes that have happened during 2017. Are you happy with your growth? Are you happy with where you are physically, mentally and spiritually? If you aren’t, then it’s time to force that change and you are the only person that can do that.A lot of us (myself included) claim to live life to the fullest but very few of us actually do consistently. There are days where you’ve slept terribly - you…

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GETTING STARTED: High-powered combination moves like the ones that follow require a thorough warm-up. Do 2–3 sets of two or three dynamic stretches like leg swings and shoulder circles before cranking it up for the full workout. MAT THRUSTOVER PUSH-UP WORKS: SHOULDERS, CHEST, CORE Start in a push-up position perpendicular to an exercise mat, palms placed one inch above it A . Perform a push-up. At the top of the push-up, jump both legs forward over mat, so your feet land outside each of your hands B . Immediately thrust your hips back, with your feet landing behind the mat and do another push-up C . Perform two sets of 20 reps. TIP Stretch your hips and shoulders before starting this exercise, for maximum power and safety! WALL…

CANDICE LEWIS IFBB FIGURE PRO, @ICANDYFITBEAUTY “I use a variety of equipment and movements to work the upper body. I make sure to warm-up my muscles and joints before I start lifting with a light move prep, then get into the full series of exercises using equipment or just body weight.” SHOULDER DISLOCATOR Stand holding a light resistance band in front of your body with hands at shoulder width. As you’re pulling the band apart, lift arms above head and behind your back. Hold here, then reverse the movement, bringing band forward above head and in front of body. (3 x 20) CABLE HAMMER CURL Clip a rope attachment into a low pulley and stand about a foot away facing the cable machine. Grasp rope with palms facing each other.…

AVOIDING DEAD BUTT SYNDROME This preventable condition results when your glute muscles don’t function properly together. HERE’S HOW IT WORKS If you experience severe hip pain during and after running, or tend to shift the majority of your weight to one hip, you may suffer from gluteus medius tendinosis, aka “dead butt syndrome”. Your three gluteal muscles are all attached to the pelvis. If the larger gluteus maximus becomes weak, the smaller gluteus medius muscle takes on a workload it can’t handle, causing inflammation, damage, and pain. HOW DO YOU FIX IT? Left untreated, your knees, Achilles tendons, calves, and feet may be affected as they try to compensate for the pain and inflammation, so see a sports therapist for treatment. The syndrome can be reversed by consistently exercising the…

 AS AN AVID gymnast, boxer, weightlifter, and CrossFitter, I’m accustomed to the occasional ache or minor injury. But after years of overuse, I found the nagging pain in my shoulder muscles was getting to be a daily hassle. Endless prehab and rehab resistance and dumbbell drills targeting my rotator cuff muscles and labrum (the soft fibrous tissue that surrounds the shoulder socket, helping stabilise the joint) did little to no good. Then I discovered hanging. Hanging from a bar - also known as brachiating - is a common practice among gymnasts; more recently, functional fitness enthusiasts say it’s something we should all be doing a lot more of. “By design, the shoulder is the PROGRESS SLOWLY FROM FULL HANGS TO TWO-ARM SWINGS TO KEEP JOINTS HEALTHY. most mobile joint in…