Innholdsfortegnelse for March/April 2018 i Muscle & Fitness Hers South Africa

WAKING UP to A NEW SATAFRIKAAAA. They teach us from a very early age in the media game that you never discuss politics, but the way things are looking at the moment that hardly seems possible. As I am typing this we just got word that the ANC will push for a vote of no confidence in Numero Uno and that they want CR17 to be sworn in tomorrow – all in the same day. I can’t help but feel excited by that, hence breaking the “no politics rule” as this is good news for all of us. This could mean that we wake up to a new president and quite possibly a whole new South Africa on Friday. We can finally actually be that success story we’ve always wanted…

HILL REPEATS are a classic training method for runners looking to build strength and stamina– plus, they’re a damned good way to blast plenty of calories while working your legs, glutes, and core. Problem is, there’s not always a hill around when you need it. That’s where that incline button on the treadmill comes in. “Incline treadmill workouts are great for improving your cardiovascular endurance, strength, and speed”, notes Michaela Raagas, a Master Trainer with Technogym. Using the incline feature allows you to increase intensity without necessarily having to go faster. Plus, during cold, dark, or otherwise uncomfortable conditions, you’ll have a safe, stable, and dry place to train. Raagas designed two high-energy incline workouts that are perfect when you’re looking for some fat-burning cardio that keeps you engaged. “Both…

Iced Tea Lemonade Gummies KETO • HIGH PROTEIN • EGG-FREE NIGHTSHADE-FREE • NUT-FREE OPTION: LOW-FODMAP MAKES: 36 3CM SQUARE GUMMIES (4 SERVINGS) INGREDIENTS ¾ cup boiling water 3 tea bags (like Tulsi Sweet Rose Tea from Organic India) ¼ cup unflavoured gelatin ¾ cup fresh lemon juice 2 tbsp confectioners’-style erythritol or granulated xylitol (For low-FODMAP: Use 2 to 4 drops of liquid stevia instead) What You’ll Need: Silicone moulds with 36 (15ml) cavities or a 20x30cm pan DIRECTIONS 1. Set the silicone moulds on a rimmed baking sheet. 2. Place boiling water in a heat-safe mug and steep tea according to tea-type package instructions. Wring out as much liquid from the bags as possible and set aside. Sprinkle gelatin over the tea and set aside. 3. Pour lemon juice…

IF YOU’VE GOT AN aching knee or a sore hip, your joints may not be the main source of concern. Active women often suffer what’s known as iliotibial band syndrome, or ITBS, says John Gallucci Jr, PT, the President and CEO of JAG Physical Therapy in New York , USA. ITBS is an overuse injury that can develop when there is inflammation in the iliotibial band, a line of thick tissue running from the outside of the hip (aka iliac crest), past the knee, and to the top part of the tibia. The IT band stabilises the outside of the knee, so it gets worked in a variety of activities, whether you’re running, doing lateral leaps, climbing stairs, or lunging for a tennis ball. WHO’S AT RISK? Women suffer from…

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STARTING YOUNG Health and fitness has always been a part of my life. I was a very sporty child; I was a South African gymnast and a sports aerobics athlete. I played water polo in high school and ran cross-country. FACING CHALLENGES The biggest challenge for me was figuring out what foods work for my body and how to manipulate food in order to create the vision I had in my mind. Luckily, I’ve had a lot of help through the years. I suffer from a lot of stomach issues, which made it hard to find foods that work for me. CHANGING HABITS I put down the McDonald’s and tried a healthy eating routine for ten days. Needless to say there were more tears during that time than anything else.…

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Got a stinky kitchen sponge? Don’t be so quick to throw it in the microwave. Despite the long-standing theory that nuking your sponge can help keep it more sanitary, a recent study found it may actually do more harm than good, killing off weaker viral strains but allowing the more virulent ones to multiply. A better bet: Replace it every week or so with a new one.…

Beet Bourguignon A mix of red and brown or French lentils helps thicken the stew without adding flour or arrowroot powder. It’s OK to use all brown or French lentils if you don’t have red, but using all red lentils will yield a mushy mess! Chop all the veggies into roughly 3cm pieces. SERVES: 4–6 INGREDIENTS 1 tbsp olive oil 1 yellow onion, chopped * 280g fresh cremini or white button mushrooms, trimmed and sliced 2 celery ribs, chopped 3 garlic cloves, chopped 1 sprig rosemary 1 tsp dried thyme ½ tsp black pepper, plus more to taste ¼ cup tomato paste 1 cup dry red wine 4 waxy potatoes, such as Yukon Gold, peeled and chopped 3 beets, chopped 3 carrots, chopped 3 cups water 1 cup mixed lentils,…

DON’T LET YOUR busy schedule keep you from getting your sweat on! This routine from Muscle & Fitness Hers Technical Adviser Gino Caccavale, the creator of the Rezist program, targets multiple muscles at the same time so you can blast more calories and get your workout done pronto. All you need is two sets of dumbbells (one light, one medium/heavy) and about 40 minutes. “Dumbbell training is the most effective way to do a variety of movements you just can’t get with a barbell or machine. Plus, it addresses any imbalances in muscles or joints", Caccavale says. This routine will fire up all your muscles and get your heart rate up quickly so you can get on with the rest of your day. FINISH STRONG End your workout with a…

YOUR FLAT-ABS WORKOUT PLAN DAY 1: Back, glutes, transverse (2 sets) and rectus (3 sets) DAY 2: Chest, obliques (3 sets), transverse (2 sets) DAY 3: Legs, calves DAY 4: Arms, rectus (3 sets), transverse (2 sets) DAY 5: Shoulders, obliques (3 sets), transverse (2 sets) Your abs are like any other body part–to get results, you need to work them hard. That means dedicating a portion of your workout to moves that focus on all three abdominal regions. “We tend to treat the abs as an afterthought and simply devote a few minutes doing crunches after our ‘real’ training”, notes Hers Technical Adviser Gino Caccavale. But to sculpt a shapely six-pack, you need to train the abs like your legs, shoulders, or any other body part. This routine, modelled by…

A NEW REPORT published in the Canadian Medical Association Journal may make you think twice before uncapping your next diet soda. Researchers analysed 37 different studies on the relationship between artificial sweeteners and weight management and found artificial sweeteners may actually do more harm than good. “There’s no clear evidence for long-term benefits, but there is some evidence of potential adverse effects from the long-term consumption of artificial sweeteners, including an increased risk of weight gain, obesity, diabetes, and heart disease", says lead author Meghan Azad, PhD While more research is needed, she adds, play it safe by skipping the pseudo sweeteners or use a small amount of real sugar instead. Taurus Picar 400W Chopper The easy-to-use Picar chopper from Taurus has variable speed control and a 400W motor with…

LABRAL TEARS: “Labral tears of the hip are very common from working out, especially with squatting", Ochiai says. The labrum surrounds the hip joint, and if torn, it may cause pain as you go from sitting to standing, or you may feel like your hip is unstable. HIP BURSITIS: Bursae are fluid-filled sacs around joints that help ease friction. An inflamed bursa is known as bursitis. “Tight IT bands put pressure on the greater trochanteric bursa [on the outside of the hip], leading to hip bursitis", Ochiai says. This causes sharp intense pain at the point of the hip and extends to the outside of the thigh. The pain is known to increase at night or when standing after sitting in a chair. SNAPPING-HIP SYNDROME: If your hip snaps or…

LESSONS LEARNT Discipline and perseverance are the two most important ingredients to achieving success. CURBING CRAVINGS Avoid cheating by staying busy and drinking a lot of water. If the cravings get tough, drink more water or chew gum! MAKING A CHANGE Having been a hockey player throughout high school and also played hockey for university in my first year. I decided it was time for me to take on my next sporting challenge. SETTING GOALS I have always admired fitness models and made the decision that my next life goal is to make fitness a lifestyle and to be a fitness icon and role model inspiring others. CHEESY Recently my favourite cheat meal has become cheese cake! SEEING RESULTS I started to seeing the amazing results of sticking to a…

FOR FOUR YEARS, the “Ravishing” Lana has enamoured fans of WWE, first as a manager to “Bulgarian Brute” Rusev (Miroslav Barnyashev) and more recently as a singles competitor tearing it up on the circuit. But it often comes as a surprise that despite the thick Russian accent, the “real” Lana is CJ Perry, a US citizen who was born in Gainesville, Florida, USA, and is also a trained dancer and an actress best known for minor roles in the Pitch Perfect movies. Perry credits her character to her 13 years living in the former USSR as a child into her teens–and more specifically, her ballet instructors there. “They’re so intense. When they want you to do better, they scream louder at you.” While Perry remembers her time in Eastern Europe…