Innholdsfortegnelse for November/December 2018 i Muscle & Fitness Hers South Africa

10 MINUTES How is it that we see the decorations for Christmas going up earlier and earlier, year after year? Is that really the case or has time somehow been speeding up, especially when we enter this final quarter of the year!? I remember my dad always telling me to savour the moment as the time will go faster when you get older, maybe that’s what’s happening… older, I’m simply just getting old. It felt like yesterday that my little dude was born and he’s turning two tomorrow – where has the time gone? It makes me wonder about whether we’re actually living our best lives the way we were intended to or are we just running and rushing from the one thing to the next? Take a breath, reflect.…

NO TIME FOR A FULL WORKOUT TODAY? Squeeze in this fast and furious fat blaster, designed to work every major muscle while burning mega calories. “Every move here is explosive—you’re working different muscle groups in a variety of directions for optimum conditioning,” explains New York–based trainer Holly Rilinger. Do each move for 30 seconds, resting as little as possible (up to 10 seconds) between each one. “Because you’re rotating between lower body, upper body, and core moves you’re already getting rest, so you can keep downtime to a minimum,” adds Rilinger. Complete as many rounds as you can for 20 minutes. Team MuscleMeds shows us how it’s done. 1. SQUAT JUMP FOCUS: LOWER BODY › Stand with feet hip-distance apart, elbows bent, with hands in front of body. Squat down,…

Her routine: Stability challenge “This workout is designed to challenge and improve your overall stability, with a particular focus on the core,” Sander says. The payoff: You’ll gain more control over all your movements, in and out of the gym. You’ll need a Bosu, a pair of 4 to 6 kilogram dumbbells, and a medicine ball. Do the five-minute circuit three times, resting 30 seconds between each round. ROUND 1 CARDIO Bosu burpee: Stand holding Bosu, then squat, placing soft side on floor. Jump feet behind you, then back to center, lifting Bosu overhead. Repeat for 1 minute. Mountain climber: Hold Bosu with soft side on floor; repeat for 1 minute. STRENGTH Squat/curl: Stand on soft side of Bosu, holding dumbbells. Squat while curling weights to shoulders. Stand up; repeat…

We suggest doing the planks in this series for one minute, but you can make it shorter or longer depending on your fitness level and experience. Here’s how else you can modify: To make it easier  Do full or forearm planks on knees. For front planks, keep feet wider apart. For side planks, stagger legs or keep one knee down. Add support by placing stability ball against a wall or by using the platform side down on a Bosu. To make it harder Use the least stable surface during balancing moves (like the ball side down on a Bosu). Lengthen the amount of time for each plank or add more reps.…

1 Eat often. Try to space your meals so you don’t go more than about three hours without eating. Doing so will ensure that your sugar levels stay steady and your metabolism is consistently fuelled, avoiding dips and hunger pangs. A typical day might include a breakfast, midmorning snack, lunch, midafternoon snack, dinner, and then an after-dinner snack or dessert. At night, focus more on proteins, such as eggs and chicken, healthy fats like avocado, and vegetables and less on carbs. 2 Drink up. In addition to regular meals, make sure you’re adequately hydrated. Aim for at least two liters of water daily, in addition to other drinks you may have, like herbal tea or coffee. Space out your intake so you’re constantly sipping throughout the day. 3 Refuel promptly.…

Q How long does it take to start losing muscle tone if you’ve stopped exercising due to injury? “Injury often puts a muscle to rest—and rest is bad for muscles,” says William Roberts, M.D., a sports medicine physician. Studies show that a person at bed rest can lose about 20% of her muscle strength and muscle mass in just one week. “The clinical example we often use is an athlete who is placed in a knee immobiliser on Friday night for an injury and then rechecked on Monday. The circumference of the quad above the knee will have shrunk considerably,” says Roberts. Bottom line: If you can move your muscles without pain, do at least a few minutes of gentle exercise each day. Q I’ve been told to reduce calories…

It’s easy to feel overwhelmed in a supplement store—with all those pills, powders, and potions, how can you separate help from hype? As an exercise physiologist and sports nutritionist, I can tell you that in addition to exercising and eating right, a few key supplements can boost how you look and feel. Here’s where to start. SUPPLEMENT: Multivitamins A great multivitamin/mineral complex should be the cornerstone of your nutritional plan. As a scientist, I always recommend foods first, but frankly no one is perfect, and the primary purpose of a multi is to fill the nutritional gaps in your diet of foods that you should be eating but aren’t. A solid multi provides the most critical vitamins and minerals your body needs in optimal forms. The most important components include:…

• FORGET OVERINDULGENT PIES OR FANCY SPICED LATTES. We’ve got the perfect way to satisfy your cravings for pumpkin while helping you eat clean. This seasonal smoothie from Jordan Younger, author of Breaking Vegan and the popular blog The Balanced Blonde, can be enjoyed as a postworkout recovery drink, an after-dinner dessert, or even a midday meal. For an extra bit of flavor you can also blend in some vanilla bean. MAKES: 1 SERVING INGREDIENTS ½ cup pumpkin puree 1 cup fresh spinach or kale 1 tbsp almond butter 1 cup almond milk ½ cup ice A few pinches of cinnamon 1 scoop of plant-based protein powder, optional (Younger recommends chocolate or vanilla Vega One.) DIRECTIONS Blend all the ingredients thoroughly in a blender and enjoy! PER SERVING Calories: 345,…

Her routine: Non-stop full-body workout “You can get a lot done with this routine, hitting all your muscle groups and even getting your heart rate up a bit,” says Malacarne. Do 12 to 15 reps of each of the following workouts in the order given. Rest one minute at the end of the circuit, then repeat until your 15 minutes are completed. Pullup Squat Lunge Pushup (wide grip) Pushup (close grip) Bridge Leg raise Crunch Plank…

WHEN AND HOW DID YOUR PASSION FOR HEALTH AND FITNESS START? It started when I was still in London and I realised that my health and fitness raised my self-esteem, self-confidence and reconnected me with mind, body and spirit. Now I’m a licensed massage therapist, health coach and personal trainer. INTERNATIONAL COVER MODEL IT IS OF THE UTMOST IMPORTANCE THAT YOU ALWAYS STAY IN FANTASTIC SHAPE ALL YEAR ROUND. HOW DO YOU ACHIEVE THIS? My lifestyle includes a healthy diet, working out with a personal trainer, running on the beach and yoga. WHAT APPROACH DO YOU TAKE TOWARDS YOUR TRAINING AND DIET? My diet is wheat free, gluten free, low carb, low fat, high protein and includes lots of water. I look forward to my training sessions which include cardio,…

VEGANS follow the strictest form of vegetarianism, avoiding all animal-based foods as well as products such as leather sneakers or bags. LACTO-VEGETARIANS follow a mostly plant-based diet, but they also consume dairy products like milk, cheese, and eggs. PESCATARIANS expand their diets to include fish and seafood along with dairy products. FLEXITARIANS (or omnivores) don’t fit a strict vegetarian ideal since they still occasionally have red meat, poultry, or pork. If you aren’t ready to commit to a nonmeat diet, it might be the right approach for you.…

WHEN MUSCLE GAINS ARE YOUR AIM, you likely think about protein and carbs. But don’t ignore the other key macronutrient. “Fats make up steroid hormones in the body, like estrogen and testosterone, and if a diet skimps on fat, hormone production can be disrupted,” says Jennifer McDaniel, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. Interfere with testosterone in particular, and your body’s ability to build muscle will be compromised. Having a small amount of fat about one to two hours pre-exercise will help provide sustainable energy and even out your blood sugar. Though your recovery snack should focus on carbs to restore glycogen levels and protein to rebuild muscles, a tablespoon of coconut oil in a post-workout smoothie may help prevent muscle loss. About 20–35% of your…

THE LAST THING you want is to just go through the motions while exercising. But day-to-day life pressures can distract even the most dedicated among us. Plus, obligations with work, school, and family can make sticking to a diet feel nearly impossible. The trick to juggling daily goals with a commitment to being healthy and fit starts with your mindset. These self-motivating tips can improve your focus, energy, and drive. CELEBRATE THE LITTLE THINGS Learning to revel in small successes on the path to achieving long-term fitness goals is the key to improving motivation. You can boost your resolve “by giving yourself positive feedback,” says Judith S. Beck, Ph.D., author of The Diet Trap Solution. Even better, she adds, “Give yourself double the credit when you do something positive toward…

Summer days are the perfect time to get some vitamin D, but if you’re wearing sunblock to protect your skin, you may risk a D deficiency. Research has shown getting adequate vitamin D (a minimum 600 IU daily) helps prevent cognitive decline, cancer, depression, osteoporosis, cardiovascular disease, and type-2 diabetes. But don’t shelve the SPF yet: “Increasing sun exposure without adequate sunscreen will increase your risk of skin cancer," says Linda Ciofu Baumann, Ph.D., member of the U.S. Preventive Services Task Force. Instead, focus on eating D-rich foods such as fortified milk, juice, and cereal; fatty fish like tuna, salmon, and mackerel; and cheese or egg yolks. Or consider taking a D2 or D3 supplement.…

GETTING STARTED What got me started was, I wanted to live a healthier fit life - not that I was unhealthy, but I just have a lot more energy when I exercise, it makes my body and mind happy. MY MOTIVATION First of all, I went through a little transformation myself when I started serious training 3 years ago, so I know what it took and all the hard work I put in. When I feel demotivated I just look back and realise I did not put in all the hard work to just stop and give up. Secondly, the ladies I train - they keep me motivated each day. CLIENTS MOTIVATION I always remind them why they started, why they took the step to start. I tell them to…

• IF YOU REALLY WANT TO LOOK (and feel) your best in an itsy-bitsy two-piece, you have to pay attention to diet along with your workouts. But that doesn’t mean spending half your day wanting to gnaw off your arm or munching on carrot sticks alone. “You can eat a variety of healthy, whole foods that will help you stay satisfied while reaching your fat-loss goals,” says Lauren Slayton M.S., R.D., founder of Foodtrainers (foodtrainers.com) and the author of The Little Book of Thin. Slayton’s plan is strategically designed to help you control your cravings while you’re blasting fat and building muscle. The beauty of this program: Simply pick from one of the suggested entrées under each main meal, then supplement with one or two snacks daily. Have about 4…

WHAT’S THE KEY TO GETTING A CURVED, firm, and totally tight backside? A full-scale attack on the muscles. “Your glutes respond best when they are targeted from different angles and movement patterns,” says Hers technical adviser Gino Caccavale. This multiangled approach goes far beyond traditional squats to target your abductors (outer hips) as well as your glutes, so you’re lifting and toning all the lower posterior muscles for a rounded, more symmetrical look. IFBB bikini pro Ana Delia De Iturrondo shows us how she helps keep her enviable lower half in top shape! WIDE UP AND BACK BOUNDING WORKS: GLUTES, THIGHS; BUILDS EXPLOSIVE STRENGTH › Stand in an open area, feet hip-distance apart. Squat down, bringing fists in front of chin and keeping weight over heels. › Explosively make two…

Her routine: AMRAP “As many reps as possible” is a strategy that asks you to complete a circuit as many times as you can within a given time frame. “You’re always moving, and because you need to keep going for the allotted interval, it’s a mental and physical challenge.” Warm up for a few minutes and give yourself time to cool down afterward, says Valenzuela. Do any of these circuits for 15 minutes. OPTION 1 15 power snatches with barbell 10 burpees Repeat cycle for 15 minutes. OPTION 2 15 air squats 10 burpees Repeat cycle for 15 minutes. OPTION 3 7 squat cleans 14 double-unders (allow jump rope to pass under feet twice) 21 pushups Repeat cycle for 15 minutes.…

Maintaining proper form is especially key when holding any plank position. “When you are no longer able to maintain a perfect plank, modify the move or take a break,” says DeCurtins. Keep the following advice in mind throughout your 30-Day Plank Challenge: Keep your core tight while firing through your quads and chest to make the hold easier. Hands or elbows should be under shoulders in full or forearm planks with hips square to the floor. For side planks, keep hips and legs stacked and palm or elbow under shoulder.…

You already know that trans fat is a diet no-no, but should you also avoid saturated fats? “The science around these fats is mixed, but most experts recommend you get no more than 10% of your total daily calories from them,” says McDaniel. Well-established studies show that high levels of saturated fat may be linked to chronic diseases like diabetes, heart disease, and cancer. That said, small amounts of saturated fats from nutrient-rich options like eggs, grass-fed beef, and dairy can still play an important role in your diet, she adds.…

Two-time IFBB Figure Olympia champ Erin Stern knows well the challenges of sticking with a Spartan diet for months on end. To get to the finish line, she follows our first motivational rule, acknowledging smaller accomplishments along the way to bigger goals, but includes a very satisfying twist. “Once the main goal is defined, I create a time line and a series of minigoals,” Stern says. “This helps me stay on track. I employ the use of nonfood rewards for achieving each minigoal. I love little celebrations, like a new pair of shoes, a massage, or a manicure!”…

Finding a friend, peer, or young person to coach toward her fitness and health goals will not only benefit her, it may also help you to stay motivated and focused on your own health and wellness objectives. Win-win! Research published in the International Journal of Nursing Studies found that participants who were mentored had higher retention and participation rates in their fitness programs as well as improved overall fitness compared with those who worked independently. Dallas-based IFBB pro and judge Jennifer Thompson started mentoring LeeAnn Thompson when she started dating LeeAnn’s father a few years ago. The women soon bonded over a love of fitness as well as playing softball. Now LeeAnn’s stepmom, Jennifer, shares workouts, healthy recipes, cooking advice, and hair and makeup tips with LeeAnn. “LeeAnn’s energy, drive,…

Primer. For that glowing, luscious look start with a primer to create a smoother, less porous looking skin. CATRICE COSMETICS, LIGHT CORRECTING SERUM PRIMER The liquid primer ensures a sun-kissed complexion. Light-reflecting pigments create a radiant glow, no matter whether applied solo, mixed with foundation or worn under make-up. R92.95 available at dischem.co.za  and clicks.co.za SMASHBOX PHOTO FINISH PRIMER OIL This fast-absorbing hero blend of 15 essential and lipid-rich plant oils penetrate instantly to moisturise your face for seamless foundation application with a dewy, youthful finish. R545.00 – woolworths.co.za Foundation. Opt for a tinted moisturiser or cream foundation instead of your usual heavy foundation. CLARINS TINTED MOISTURIZER SPF15 With its ultra-fine, melt-in texture, this tinted moisturiser combines hyaluronic acid and Katafray bark extract with beautifying mineral…

PLEASE TELL US MORE ABOUT YOURSELF? I’m a 32-year-old qualified personal trainer working at a private gym, a motivational speaker and a single mother to a beautiful 7-year-old girl. I was born, raised and I’m living in Soweto. I love baking and watching animal channels with my daughter. I get motivated and inspired listening to good music... especially hip hop, give me a good beat and I can build Rome in one day. I love dressing up. WHEN DID YOU MAKE THE DECISION TO TRANSFORM YOUR LIFE AND WHAT PUSHED YOU TO START? I was in a bad space in my personal life which caused me to gain weight after the birth of my daughter. I ended up reaching an unhealthy weight of 88kg, which affected my confidence. I had…