Innholdsfortegnelse for November/December 2017 i Muscle & Fitness Hers South Africa

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…

WATER INFUSIONS “Adding some fresh fruit, herbs, and other foods to water brings more flavour to water, so you’re more likely to keep drinking it”, says Lyssie Lakatos, RDN, co-founder of the Nutrition Twins (nutritiontwins.com). “Plus, you’re getting added antioxidants and vitamins as the ingredients diffuse into the water but with very few calories.” Mint Cucumber Citrus Water Cucumbers are not only incredibly refreshing, they are also packed with antioxidants and antiinflammatories. “I love to snack on the fruit after it’s been sitting in the water — it gets really plump and delicious!” says Lakatos. INGREDIENTS ¼ cucumber, thinly sliced ¼ lemon, sliced 1 lime, quartered ¼ cup mint *250ml DIRECTIONS 1. Place cucumber, lemon, lime, and mint into a glass and add water. 2. Allow ingredients to sit for…

THE FASTER THE world seems to move, the more optimally you want to power up your body so you can be the superwoman everyone knows you are. But what if you’re already at 100? How do you squeeze an extra 50% when you need it? Science has your back. With a few simple tests and habit adjustments, our experts in genetics, fitness, and wellness will show you how to get more out of life daily. HACK NO. 1 UNRAVEL YOUR BASIC GENETIC CODE. Genetic testing has evolved beyond Oprah Winfrey tracing her ancestral roots on TV. A well-known local DNA-testing company is EasyDNA (easydna.co.za) and they offer a range of DNA Heritage and Health Tests. Using your saliva sample they can trace your ancestral heritage, test your risk for certain…

Give Some Lip Mwah mwah! Pucker up for those sweaty days. Save the statement lip colours for the bar, not the barre — you don’t want to end up looking like the Joker. A tinted lip balm, like Maybelline Baby Lips Lip Balm Hydrate (1) (R48, Clicks), offers just enough pigment. The Baby Lips Lip Balm Hydrate is expertly blended to bring you 8-hours of nourishing moisture with SPF20 protection from the sun. Your lips are left supple and looking baby soft all day. They come in a range of colours to suit any skin tone! Protect Your Skin Whether you’re hitting the treadmill or running outside, wear a light moisturiser with SPF, like Nivea Daily Essentials Shine Control Moisturising Day Cream SPF15 (2) (R75, Clicks). A light moisturizer with…

BALANCED LIVING My mom is a nurse and always had a heathy and balanced approach to nutrition. For as long as I can remember our family had 5-6 meals a day, never overeating or bingeing. But, it was always very balanced so she never stopped us from eating sweets or cake. A ROUGH PATCH After I moved to South Africa I hit a bit of a rough patch when it came to self-confidence, self-acceptance and my body. I left all my friends and my own business in the UK and knew nothing and nobody in SA. I fell into a depression and somehow, I thought that if I had the perfect body I might fit in. FADING AWAY I started to cut my food intake drastically and spent hours doing…

NEW YEAR’S GETS all the buzz when it comes to making healthy-eating resolutions, but summer is the perfect time to revamp your diet. Fresh produce is at its peak, lean proteins are beckoning to be grilled, and you’ve got plenty of incentive to show off your results in a sexy swimsuit or shorts. But it’s not just about how good your abs look in a bikini. This is a great time to regain a smarter relationship with food. One way to do this is by using the wildly popular Whole30 program, which has helped hundreds of thousands of people reset their diets by focusing on clean foods and eliminating sugar, grains, alcohol, dairy, and more. The premise: These foods have the potential to cause digestive, metabolic, and inflammatory disorders that…

THIS HIGH-INTENSITY CIRCUIT is designed to whip your bottom into top shape. “All of the exercises are great for sculpting a tight, lifted butt. They work all parts of the glutes plus the surrounding muscles, like the hamstrings and low back”, says Cari Shoemate, a trainer in Houston, USA. Each round builds in intensity, so you’ll also challenge endurance along with strength. Finish with some glute-focused cardio to blast fat while boosting your afterburn. Then get ready to rock that two-piece feeling fabulous!…

NUTRITION USN BLUE LAB BARONE FLAVOURED WHEY PROTEIN The countries best-selling whey protein has just gotten better. Offering optimal muscle support and recovery, optimal nitrogen retention and amino acid conversion as well as easy digestion, USN Ultimate Sports Nutrition has now released your favourite whey protein in a BarOne flavour, for a 25 hour day! Add this staple into your daily diet to gain lean muscle mass, speed up recovery and maximise your results! R249, usn.co.za . HEALTH UPRIGHT PRO Worn directly on the spine for immediate posture feedback and equipped with Medical grade silicon and adhesives. Get a custom training program for building posture habits in 2 weeks, starting from only 5 minutes a day. With the first-ever “Learning Mode” this posture…

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…

THE LATEST SUPERFOOD to add some colour at the juice bar: Chlorophyll, the pigment that gives plants and algae their green colour, has been rising in popularity for its variety of health benefits. Chlorophyll is linked with cancer prevention, since it can bind with potential carcinogens and keep them from circulating through the body, says Sonya Angelone, RDN, a spokesperson for the US Academy of Nutrition and Dietetics. “It’s also been found to promote healthy skin by reducing the number of cold sores because it has an antiviral effect and can speed up healing time”, she adds. You can find chlorophyll as a supplement, but your best source is green vegetables, says Angelone. Try making a smoothie with spinach, carrots, cucumbers, bell peppers, and tomatoes, then add fresh lemon or…

CHICKEN IS THE GO-TO PROTEIN SOURCE among most fitness-focused women, but even die-hard chickenistas can grow weary of the same old poultry. Liven up your meals by branching out to different cooking techniques and flavours with fresh herbs, spices, plus some basics you’ll find in your pantry. You’ll still get all the nutrition of chicken (43 grams of protein per cup, vitamins B12 to protect against anaemia, and vitamin B3 to improve brain function and promote healthy skin) in a low-fat, clean, delicious meal. SLOW COOKED 1 Balsamic Chicken SERVES: 4 INGREDIENTS ½ cup balsamic vinegar ½ cup reduced-sodium chicken broth ¼ cup cornstarch 3 garlic cloves, minced 4 bone-in, skin-on chicken breasts (about 700g) ½ tsp dried Italian seasoning ¼ tsp crushed red pepper flakes (optional) ½ tsp salt…

It’s a pretty common scenario: You, on the couch, clutching a pillow, cursing your cramps. In fact, dysmenorrhea (the scientific term for pain associated with menstruation) affects about half of all women who get their period for at least one or two days each month. But discomfort doesn’t have to be a regular occurrence. Follow these strategies to keep you feeling strong and healthy all month long. 1 GET AHEAD “Most period cramps are caused by an overproduction or oversensitivity to the hormone prostaglandin", explains Mary Jane Minkin, MD, a clinical professor of obstetrics, gynaecology, and reproductive sciences at Yale School of Medicine in the US. “Prostaglandins help the uterine muscles contract, but they can also cause other muscles like those in the gut to contract, causing pain as well…

PROBLEM… A FLUSHED FACE Drink water and apply a cool cloth to bring the heat down. Then apply a corrective primer: A green one will offset redness. “You won’t look green at all”, Joanna Schlip says. “Just apply it in the areas where you need, and if you have good skin, you won’t need foundation on top of that.” PROBLEM… BLEEDING MAKE–UP For running mascara or lipstick that’s smeared outside your pucker, simply dip an earbud into make–up remover and tidy up those smudges. PROBLEM… A SWEATY FACE It’s hard to apply your make–up again post-workout when you’re still overheated. “A face spray is essential pre and post-workout”, Deveny says. “These sprays keep oil-free make–up in place while you get fit and help you…

Single-Leg Balance Stand with weight evenly distributed over forefoot and rear foot. Lift right foot while firmly pressing the big toe of left foot into the floor. Hold about 30 seconds; switch legs and repeat. Staircase stretch Stand with front of both feet on a step, heels overhanging step. Lightly hold railing or wall for support. Slowly lower right heel down, feeling the stretch along your calf. Hold about 30 seconds; switch legs. Seated stretch Sit on floor with both legs extended in front of you. Point toes forward and toward the floor, together or one leg at a time. Hold the stretch for 30 seconds. Toe Yoga Sit or stand in a comfortable position. Lift and lower your big toe and then your little toes as individually as possible.…

Scrambled Egg Breakfast Tacos with Quick Cider Chipotle Breakfast Sausage SERVES: 4 INGREDIENTS For the sausage: ¼ cup apple cider 1 tsp kosher salt 1 tsp ground chipotle chilli pepper 1 tsp dried sage, crushed, or 1 tbsp finely chopped fresh sage ½ tsp dried thyme, crushed ½ tsp black pepper ½ tsp garlic powder ½ tsp onion powder * 450g ground pork For the eggs: 1 tbsp clarified butter or ghee 8 large eggs Kosher salt and black pepper 12 butterhead lettuce leaves Pico de gallo or hot sauce (Whole30 compliant) Chopped avocado (optional) Fresh coriander leaves (optional) DIRECTIONS 1. To make sausage, combine all ingredients except pork in a large bowl. Add ground pork; mix thoroughly. 2. In a large skillet, cook sausage over medium-high heat until browned,…

OUR MODEL: Karina Elle Lisenbee Fitness model, Los Angeles, USA @karinaelle (Instagram, Snapchat, FB, YouTube) “Rock your goddess energy. You have one life and one body — own it.” TRAINER: Cari Shoemate cari-fit.com If time allows, add on 10 minutes of cardio after each circuit. Much like the workout, you can also progress these in intensity, says Shoemate. Here’s her sample three-round approach. ROUND 1 (10 MINUTES) Walk or jog on treadmill set to an incline of 5–10%. Climb stairs or use the stairclimber, StepMill, or stationary bike with medium to heavy resistance. ROUND 2 (10 MINUTES) Do cardio exercise as listed in Round 1 (6 minutes). Add on 4 minutes of Tabata plyometrics — 20 seconds of high-intensity activity such as jump squats, jump lunges, box jumps,…

 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…

Cat/Cow WHY IT HELPS Relieves lower back pain HOW TO Begin on all fours, back flat and abs engaged. Inhale; on the exhale, round spine toward ceiling, dropping head toward floor (“cat”). Inhale, arching your back and lifting head and tailbone (“cow”). Continue moving from cat to cow for 10 to 12 smooth breaths. Pigeon WHY IT HELPS Opens hips HOW TO Begin in downward dog, hands and feet on floor, hips lifted. Place right knee under right shoulder, keeping shin as parallel as possible to front of mat. Place palms or forearms on floor, feeling the stretch along right hip. Stay four to six breaths; switch legs. Extended Child’s Pose WHY IT HELPS Stretches lower back HOW TO Kneel on floor with toes and knees together. Lower arms toward…

GETTING BIGGER My history as an athlete started at 14 years old, when I began lifting weights to get bigger for rugby. By the time I was 16 my physique had already developed as my body responded well to training. FIND YOUR NICHE I had put on significant amounts of muscle after my first year of competition and dropping weight was really hard for me to do in order make the division I was competing in. It became clear that this was not the division I belonged in. ALL OR NOTHING One of my inspirations has to be 8x Mr Olympia, Ronnie Coleman. Ronnie had an unbelievable work ethic when it came to training and nutrition. There were no half measures with him. It was all or nothing. OFF-SEASON I…

Where did your journey into fitness and competing begin? At 14 I was diagnosed hypoglycemic (low blood sugar), and at the risk of becoming diabetic, I had to change my lifestyle and the way I approached food. I joined the gym to do the classes and within a few months I started to see results. My gym time became my “me-time” and I loved every second of it. I did my first few shows in 2009/2010 and then took time away from the stage. In 2012 I decided to compete again. I’ve been training for almost 11 years now and have never regretted a single day of it. How do you approach your personal nutrition both on and off-season? I have to eat regular small meals that are well balanced…

OUR MODEL: Rachelle Dejean IFBB pro @Rachelle_babyy “You can shape your physique as you want. Take the reins and take control.” TRAINER: Jen Ferruggia bikinibody workouts.com NOT QUITE READY TO BARE your almost-all in a tank top, short-shorts, or bikini? Even if you have no intention of showing more skin this summer, consider this program your wake-up call to recharging your motivation and revving up your results. We asked trainer Jen Ferruggia, a coach at Renegade Fitness in California, USA, and creator of bikinibodyworkouts.com, for a program that will help you get stronger, leaner, and more energised — without having to spend all your precious summer days at the gym. “These workouts are a time-efficient way to help you increase your lean muscle while shedding fat”, says…

You’ve stuck to the rules for the past 30 days, so what happens on Day 31? While it’s tempting to indulge in everything you’ve missed, it’s important to take it slow. “This is your chance to reintroduce foods and to carefully evaluate how they make you feel”, says Hartwig. If something once beloved doesn’t make you feel well during this phase, try to avoid it going forward. If you’re anxious to get back to “normal”, try the “Fast Track” program (right); or slowly reintroduce the groups you’ve cut out, one at a time, over a longer period. Day 1 ADD IN: GLUTEN-FREE ALCOHOL (Note: If you’re not a drinker, go directly to Day 4) HOW TO: Enjoy a cocktail made with vodka, gin, rum, or tequila, or have some wine…