Innholdsfortegnelse for January/February 2018 i Muscle & Fitness Hers South Africa

GO AHEAD AND ADMIT IT-you love leg day because it fires up that one asset that tells all in your leggings. The booty is queen! But you have to exercise smart, not just hard. Trainer and nutritionist Jaclyn Sklaver, founder of FitMissNYC (fitmissnyc.com), designed a powerful butt-boosting workout to give you the moves you need to build curves in all the right places. To complete this posterior perkathon, we tapped Team AllMax athlete, IFBB bikini pro, cover model, and now clothing designer of Booty Queen - Amanda Latona Kuclo (@amandalatona), who is known and admired for her showstopping lower body. You won’t go astray with this dream team, and the workout will help you see results! Follow this plan for four weeks for a better booty - right now! Tools…

YOU MIGHT NOT EVER think of hitting the weight room without lacing up your shoes, but kicking them off altogether might be just what you need to recharge your workout. Barefoot training may not be new, but it’s finding more fans in the lifting community, and for good reason. “Going barefoot offers a number of benefits for balance, mobility, and coordination”, says Nick Clayton, CSCS, Personal Training Program Manager for the American National Strength and Conditioning Association. “It provides feedback to your nervous system, helping to activate your glutes and core to improve stability. It also helps strengthen the deep muscles that stabilise the foot, which translates to improvements for the ankles, knees, hips, and back.” The theory, barefoot advocates say, is that the closer contact your feet have with…

1 CAULIFLOWER CRUST EGG CUPS “This delicious low-carb take on quiche is an ideal recovery meal for breakfast or a tasty snack during the day", says Brooklyn Boot Camp founder and Clinical Nutritionist Ariane Hundt. “Eggs provide the perfect protein for muscle recovery and repair, while cauliflower delivers additional protein and fibre.” Make them ahead of time so you can grab and go after working out. Serves 6 INGREDIENTS * 220g cauliflower rice 1 tsp salt ½ tsp pepper 1 tbsp olive oil 1 tsp garlic powder ⅓ cup diced onion ½ cup grated Parmesan cheese (reserve 1 tbsp) 6 eggs, whisked (whisk 2 eggs separately from the other 4) Your favourite veggies - broccoli, red bell peppers, spinach, tomatoes, onions (diced or chopped) DIRECTIONS 1. Heat oven to 190°C.…

Thin, strappy bras have flooded the market, but research in Sports Medicine shows wider vertical straps (not crossback) provide significantly more support and comfort. Plus, researchers in Ergonomics found that treadmill runners feel more support moving in compression bras compared with encapsulation bras but more discomfort when still. The best of both worlds: Shock Absorber (above).…

YOU MAY ALREADY be posting your #transformation photos and #training shots, but if you want to improve your diet, try uploading your latest lunch. A US study out of the University of Washington found women who consistently shared what they ate on Instagram made healthier food decisions and felt more accountable about their nutrition habits. The users created separate profiles from their personal accounts and took photos of everything they ate. Those who met their weight-loss or fitness goals reported that remaining on Instagram - and helping mentor and encourage others - made it easier for them to keep up their desired behaviours. It makes sense that posting photos helps you home in on your diet, notes Alissa Rumsey, RD, who was not involved in the research. “It works similarly…

STARTING A WEIGHTLIFTING REGIMEN can turn years of slow weight gain into a sculpted, stronger physique- but only if you have an effective game plan. This 12-week beginner’s lifting plan for women will do just that and more. Want to burn more fat in a shorter amount of time, build muscle to live a richer and stronger life, and shift your cardio-focused fitness into high gear with a balanced weightlifting program for women? You’ve come to the right place, and now is the right time to get started. We tapped trainer Lisa Niren, CPT, an instructor at Cityrow and Cyclebar in New York City, USA, to come up with a comprehensive program for women that attacks trouble zones from all fronts using cardio, plyometrics, and of course strength training. Use…

BEAUTY PUREBERRY SKIN REJUVENATOR CLEANSE If you’re feeling sluggish after a full year of going full throttle at work and in the gym, then Pureberry South Africa’s Skin Rejuvenator Cleanse is the best way to pick yourself up leaving you feeling and looking great. Cleanse your pores, hydrate your body and skin and remove impurities while promoting weight-loss with this 5-day juicing cleanse. R1 550, pureberry.co.za NUTRITION BIOGEN VEGAN PRO Going green and eating conscious has been on the increase and if you’re on the path towards becoming vegan in the new year, or even just looking for a more natural plant-based form of protein, we recommend this vegan and vegetarian protein shake to help keep you packing on lean muscle mass. Biogen Vegan Pro is…

Feeling a mid-afternoon energy drag? Try skipping the coffee break and head for a flight of stairs instead. A recent study found that simply walking up and down stairs for 10 minutes gave participants a bigger energy boost than guzzling 50 milligrams of caffeine (about the same amount in a can of soda or half a cup of coffee). Bonus: You’ll also burn about 50 calories in the process.…

Anatomy of a Calorie: The scientific definition: 1 calorie (the kind we measure in food, aka a large calorie) is the amount of energy it would take to raise the temperature of 1kg of water by 1° Celsius. Almost everything you consume has a calorie count, or the amount of energy stored in its chemical bonds. That energy is released in digestion and stored as other molecules like glucose or fat, so your body can grab it for fuel when needed. CALORIE BREAKDOWN Fire-up More Energy! Want to know how many calories you’re burning in a workout? Pay attention to your breathing: “The same way fire needs oxygen to burn, your body needs oxygen to burn calories. Generally speaking, the harder you’re breathing during exercise, the more calories you’re burning”,…

AN EVER-GROWING NUMBER of women are embracing vegan diets as a way to eat clean, feel healthy, and protect the environment. In fact, a recent Vegetarian Times survey found 7.3 million people in the US follow a vegetarian-based diet, and approximately 1 million of those are vegan. The good news is that if you’re looking to fuel up without relying on animal products like meat, eggs, or dairy, there are plenty of healthy choices to help you meet your performance goals. “Adopting a mostly raw vegan diet was what ignited the fire in my fitness five years ago, especially when lifting”, notes Yovana “Rawvana” Mendez, a vegan advocate who has over 1 million Instagram followers. Mendez frequently posts some of her favourite vegan recipes to her followers, along with workout…

IT’S NO SURPRISE that runners live longer than non-runners — up to 3.2 years more with a 25–40% reduced risk of premature mortality, according to research published in Progress in Cardiovascular Diseases. But you don’t have to be a marathoner to reap the benefits. Even those who ran only about two hours a week (that’s about 20 kilometres at 10km/h) saw these positive changes. TWO WORDS FOR A STRONGER RELATIONSHIP Saying “thank you” may have benefits for a relationship for up to six months after you express gratitude, according to recent research. And the more specific you are about your thanks, the higher the relationship satisfaction. “People appreciate that their actions are noticed”, says relationship expert Gary Chapman, author of The 5 Love Languages. “Often we are quick to say…

Every fit girl knows that hitting the weights has plenty of benefits, but gorgeous hands are not one of them. Blisters, calluses, and dry hands are common lifting woes that may seem unavoidable - but there are steps you can take to keep your hands beautiful no matter how tough your workouts may be. Calluses While calluses may not be aesthetically pleasing, they serve an important purpose, especially for someone who is training hard in the weight room. Calluses are our skin’s way of protecting itself. Skin thickens and forms calluses in response to repetitive trauma, friction, and/or pressure. To prevent calluses, try to distribute the weight you’re lifting more evenly over your hands. Barrier ointments with petrolatum or dimethicone can help prevent friction-induced calluses. (To avoid slippery hands, use…

EAT THESE: Green leafy vegetables: 1 cup daily Other vegetables: ½ cup daily Nuts: 18 cup as a daily snack Berries (strawberries and blueberries): At least two ½-cup servings a week Beans: At least one ½-cup serving, 3–4 times a week Whole grains: Three servings daily (1 serving = 1 slice of bread, or ¾ cup cooked pasta) Fish: At least one 90g serving per week (not shellfish or fried) Poultry: At least two 90g skinless servings per week (not fried) Olive oil: Use as your primary oil Wine: One 150ml glass daily AVOID: Red meat: Less than four 90g servings per week Butter and margarine: No more than 1 tbsp daily Cheese: Less than one serving per week Sweets: Less than five servings per week Fried and fast food:…

JULIANA MALACARNE 3X OLYMPIA PHYSIQUE CHAMP @JULESFIT10 “This routine is excellent for targeting your entire quad area, but especially the vastus medialis (VMO), or “teardrop” muscle. The combo of compound and isolation movements hits the lower quad and gives an excellent pump, helping to make the VMO bigger and more shapely.” LEG EXTENSION Warm-up with two light sets. Add weight for a difficult 15 reps with full range of motion and squeeze at top position with legs fully extended. Continue to add weight for pyramid sets of 12, 10, 8, and 6 reps. SMITH MACHINE FRONT SQUAT  (4 x 12) UNILATERAL LEG EXTENSION (3 x 15 each leg; no rest in between sets) Keep toes pointed out. HACK SQUAT  (3 x 15) DUMBBELL LUNGE (3 x 20 each leg) TANA…

Making cardio minutes fly by may seem impossible when you’re in the thick of sprint cycles and your legs are turning to jelly. But boxing is one type of cardio that will get your heart rate into the fat-burning zone quick while also teaching you some self-defence skills and challenging you so much that you’ll forget the time. “Three-minute rounds of straight punching using a bag will get your heart rate right up into that anaerobic zone”, says Beth Gold, a trainer at Rumble Boxing. Plus, “it’ll have you sweating up a storm all while relieving stress and making you feel like a total badass!” Here’s how to get the most out of each punch. FULL-BODY BENEFITS A common misconception is that boxing targets your back and shoulders only, but…

Cottage Cheese Pancakes M A K E S : 4 PANCAKES INGREDIENTS ¼ cup spelt flour ½ tsp baking powder ¼ tsp baking soda 1/8 tsp cinnamon 1/8 tsp salt 2 large eggs, beaten ½ cup low-fat cottage cheese 1 tbsp honey ½ tsp vanilla extract Strawberries, for serving (optional) DIRECTIONS 1. Add all dry ingredients to a bowl and mix until well combined. 2. In a separate bowl, whisk together wet ingredients. 3. Add wet ingredients to dry ingredients and whisk until thoroughly combined. Let batter rest for 5 to 10 minutes. Note: This batter will be a little bit thinner than your typical pancake batter. 4. Spray a non-stick skillet or griddle generously with vegetable oil and heat over medium heat. 5. Pour batter into skillet using a…

SARAH BOWMAR @SARAH_BOWMAR FAVE WORKOUT TOOL: PULL-UP BAR “I think the pull-up bar is my most challenging piece of equipment. Due to several surgeries, an unassisted pull-up has always been my biggest struggle in the gym. But out of the struggle comes opportunity. I do pull-ups each day I lift and am always trying to improve on them!” KRISTA DUNN @1BUFFMOM FAVE WORKOUT TOOL: WEIGHT-ASSISTED PULL-UP MACHINE “Whether it’s a weight-assisted or regular pull-up bar, I like that just changing hand positions can target different areas of the back. I also love focusing on time under tension, like a six-second hold on the way down. It’s excellent for widening the back.” DANIELLE GRAY @DANIELLEGRAYFIT FAVE WORKOUT TOOL: POLE “I love doing pole classes- spending time with a great community while…

Advance Fitness Handsfree Gloves are made from super thin stretch cotton, these gloves cover entire palm surfaces leaving the fingers and back of the hands open. Comfy and stretchy, the material sucks in sweat and chalk to deliver better grip while protecting the hands. Perfect for crossfit WODs, general fitness/weight training and gymnastics. (R335, advancefitness.co.za ) Nike Fundamental || Gloves offer great performance to aid you in your training session. The training gloves feature a padded microfibre palm and an adjustable wrist strap for extra comfort. Get the perfect grip while lifting and protect your palms from getting gritty with this perfect gym accessory. (R479, totalsports.co.za )…

At what point did you realise you wanted to begin taking your health seriously? I was always active, but I’d have to say it was after I became an actor that I took my health seriously. With nutrition and fitness comes a gorgeous body and skin. Those perks alone are enough to change one’s life around. When I decided that I wanted to have a baby I wanted to become my absolute healthiest and fittest. I tried getting pregnant before and it didn’t happen. So I thought it would be worth taking action and getting serious about my health and I left the rest up to God. Once I became pregnant then I kicked it up a notch. I knew I wanted to breastfeed my baby and had to be…