Innholdsfortegnelse for January/February 2019 i Muscle & Fitness Hers South Africa

GET HARD Getting back to your daily and weekly routine can be tough after a break from adulating and instead enjoying a few adult beverages next to the ocean (for us Jo’burgers it’s a big story) for a good few weeks. We have also no doubt earned that break as well as the ever over-indulgence that we partake in so freely around that time. Doesn’t matter if your vice is of the liquid assortment or if it comes in baked form, we’re all generally a bit heavier come January’s first week of work and it can be a struggle getting back. There’s some good news though, the same recipe as always is the one that’ll get you back on track as soon as humanly possible. Good ‘ol hard work and…

To tell you the truth, I did not live such a healthy lifestyle prior to entering the world of bodybuilding. I was always very thin and as I grew up I began to slowly gain weight which made me feel uncomfortable. I was in a relationship and we both decided that we would change our way of living and would begin to experiment with transforming our lives and our bodies. My transformation took a whole other level when I decided to compete in my first bikini competition. Initially I did not think anything of it I just did tons of research and self taught. The last few weeks I was introduced to Gary Udit who taught me the simple poses of what is expected on stage as a bikini competitor.…

1 KEEP IT SIMPLE “A lot of people will try to come up with a whole bunch of different fancy movements, but it’s better to master the basics. And don’t watch people on Instagramthey don’t always know how to train properly.” 2 TRAIN LIKE YOU’RE COMPETING “Imagine yourself onstage posing, showcasing the body part that you’re working. That allows you to focus, tap into the muscle deliberately, and not lose form.” 3 EVEN THINGS OUT “Look in the mirror and make sure you’re lifting the same on each side. Sometimes people lean more to one side or pull harder on one side, and that creates imbalances.”…

Do them before your typical warmup and mobility work. Before each rep, take a deep breath. Make sure you’re focused before initiating the movement. Adhere to the set prescription listed for each move. For reps, don’t exceed four per set. Each rep should feel better than the last. However, if you’re doing these on a non-lifting or easy day, you can go two to three reps past when you feel “awake” to help increase your power output. Use a light weight. “My World’s Strongest Man competitors use between 4 and 6kg medicine balls for these,” Triana says. “So pick a light weight, between 2 and 4 kilos, and be as explosive as possible. Speed is king.” Rest 45 to 90 seconds between sets if you perform one or two reps;…

TO REDUCE AN INFECTION: Yoghurt Douches Vaginal yeast infections, caused by an overgrowth of the fungus Candida, are a common health concern, causing itching, burning, and discharge. In addition to using OTC antifungal creams and suppositories, some women insert yoghurt into the vagina. “Yoghurt contains strains of the good bacteria Lactobacillus, so you can use it vaginally,” explains Minkin. A 2015 Iranian study found women who used a mixture of yoghurt and honey had better results in reducing yeast infection than those who were treated with a standard antifungal aid. TO REDUCE VAGINAL PAIN: Topical Creams Vulvodynia is a burning, stinging irritation or rawness around the genitals that can occur in one area or the entire vulva. Treatments vary, but one to try is a topical antifungal cream, says Minkin.…

FEELING PRETTY good about cutting out pasta, potatoes, and other starchy fare from your diet? Not so fast: Research shows you may actually be missing out on a slew of health benefits, including a sleeker physique. That’s because all high-carb foods are not created equal. Some are rich in resistant starch, which actually promotes weight loss, plus a whole lot more. Resistant starch is a type of fiber found in certain plant foods, including beans, corn, and bread. As the name implies, this starch “resists” digestion in the small intestine, which prevents your body from absorbing the calories it contains. By the time resistant starch makes its way to the colon, specific types of good bacteria feed on it to produce short-chain fatty acids, including butyrate (more on that below).…

A new year means it’s your time to shine! Whether you’re looking to kick your fitness up a notch, get leaner, improve your diet, or just feel a little better each and every day, now’s the time to get started. We can help. We enlisted top trainer and health coach Autumn Calabrese, creator of the 21 Day Fix program, to give us her favourite go-to workout that you can do virtually anywhere, along with some of her top healthy-living tips. Plus, we’ve added strategies from more than a dozen other experts on workouts, nutrition, health, beauty, and more. Ready for 2019? You totally got this. 1 Drink More Water (a Lot More) There’s a magical potion that you can drink to flush out toxins, improve your complexion, prevent cramps, and…

WE’VE GOT some great news: It doesn’t take a laundry list of exercises and an hour-plus to tone your body and build strength. Not when your program is intelligently designed, that is. In this case, it takes only two moves, thanks to the programming chops of renowned trainer Zach Even-Esh, the founder of the Underground Strength Gym, the head strength and conditioning coach of the Rutgers University wrestling team, and the author of the best-selling book The Encyclopedia of Underground Strength & Conditioning. The two-exercise concept is a shining example of quality over quantity. “This is called training economics,” Even-Esh says. “We take the exercises that deliver a high return of results on a short investment of time. This type of approach will always deliver results.” Even-Esh has designed six…

1 PALMER’S COCOA BUTTER FORMULA MASSAGE LOTION FOR STRETCH MARKS contains moisturisers to soften skin and boost its hydration levels. 2 IS CLINICAL SHEALD RECOVERY BALM is a fortifying moisturizer that minimises marks by delivering a hearty dose of hydration. 3 BIO-OIL is a blend of oils chosen for their healing abilities. “During my pregnancy, I used it all over my body,” says Engelman. “It helps prevent stretch marks.” 4 SERICA scar gel is made with a 50% silicone base plus Amazonian pracaxi oil, which helps expedite the healing of both old and new stretch marks. 5 Petroleum-based moisturisers like VASELINE INTENSIVE CARE COCOA RADIANT SMOOTHING BODY BUTTER form a protective barrier over the skin, allowing it to heal. 6 BODY BOOST STRETCH MARK BUTTER contains organic ingredients like collagen…

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WHAT IT IS Four weeks of 10-metre sprints with a Prowler sled with descending rest periods. “This is a true measure of strength, speed, and power,” says Jim Smith, C.P.P.S., owner of Diesel Strength & Conditioning. “The goal is to perform as many ‘repeats’ as possible without any loss of speed or diminished quality of movement. Forward torso lean, positive shin angle, and full extension of each drive leg should be maintained throughout.” HOW TO DO IT Record an initial 10-metre Prowler sled sprint with a stopwatch. Multiply your time by 1.1 to get your goal time for each subsequent push. For example, an initial 10-metre sprint performed in five seconds will produce a goal time of 5.5 seconds. You’ll then perform 10-yard Prowler sprints until you’re no longer able…

PROTEIN: You’ll need to include a main protein in at least two of your three meals a day. Options can include meat (beef, pork, lamb), poultry (chicken, ostrich, turkey, duck), fish (mackerel, salmon, trout), shellfish (lobster, shrimp, calamari), tofu and tempeh, and eggs. You should also aim to have protein elements in snacks and smaller meals, such as cheese and cucumbers, almond butter and celery sticks, or yoghurt and nuts. NON-STARCHY VEGETABLES: Most of your carbs will come from these foods, which also provide your main source of fiber, as well as water-soluble vitamins and minerals. For options, think broccoli, cauliflower, asparagus, mixed greens, spinach, cucumbers, zucchini, kale, cabbage, and mushrooms. FATS: Include two or more sources of fat at each meal and in at least one snack. Options include…

DEWY, YOUTHFUL SKIN begins with hydration, and we’re not just talking about the water you drink. (Though that’s key!) These top beauty products are formulated with age reversal at their core. They penetrate skin deeply with uniquely powerful ingredients that help improve unwanted conditions and turn back the signs of time, day by day. 1 THE ISSUE: WRINKLES FIX IT WITH: CLARINS DOUBLE SERIM A Complete Age Control Concentrate formulated to help work on the five vital functions of the skin for a more youthful and radiant complexion. Now containing 21 active plant extracts including new star ingredient turmeric. R1250.00, clarins.co.za 2 THE ISSUE: CROW’S FEET FIX IT WITH: ESTEE LAUDER ADVANCED TIME ZONE Help “rewind” the appearance of ageing around your eyes. Instantly, the delicate skin around your eyes…

Marie was born in Port-au-Prince, Haiti December 2, 1985. At the age of 10, November 1996, she came to the US shortly after her father passed away. After graduating high school she moved to Pittsburgh Pennsylvania where she began to dabble in acting and modeling after signing a contract with a talent agency. Not long after, I decided to retire and fully commit to the world of competitive bodybuilding.. Marie have always had a passion for fitness but never had the discipline nor the commitment to compete; let alone, place. Four years and seven winning titles later, she decided to apply for my citizenship and take her career a step further in order to compete nationally. This year she will be stepping on stage at the Arnold Sports festival; a…

FOR AS LONG AS SHE CAN REMEMBER, Cydney Gillon has been fast. “We had this school race called the Turkey Trot,” she recalls. “And I won it every single year until I broke my ankle one year—all the way from preschool through fifth grade.” But that’s just kid stuff, right? Not exactly. Since those early days in the Atlanta suburb of Douglasville, USA, Gillon has made a habit of arriving ahead of schedule. She did her first bodybuilding show at 14, cracked the UPenn track team at 18, reached the final four of Survivor: Kaôh Rōng at 23, and in 2017 became the youngest-ever Figure Olympia champ at 25. We’re sensing a trend here. Just because her rise has been speedy, though, doesn’t mean it hasn’t been interesting. Take, for…

Start out by performing just one or two of the moves you see here before a training session, and be sure to keep track of how many reps it takes for you to feel “turned on.” “When you’re ready to go, it’s very noticeable,” Triana says. “You’ll be sweating slightly, you’ll feel mentally in the zone, the reps will feel easier, and you should feel lighter and more nimble.” All five of these moves are similar in terms of how they prime you to lift, so feel free to pick a few favourites and stick with them or cycle through them. “Think of them as tools to have in your toolbox,” Triana adds.…

KETO DIETS ARE hot right now, and it’s clear why. Dozens of weight-loss studies have shown this method of eating—which emphasises a very low amount of carbs, a moderate amount of protein, and a relatively high amount of dietary fat—can lead to significant and rapid weight loss, as well as health benefits such as improved blood sugar and insulin levels. “The scientific community is finally coming around to the idea that all fat isn’t bad and that excessive consumption of carbohydrates like sugar is actually what is behind the growing obesity crisis,” says Kristen Mancinelli, R.D., author of The Ketogenic Diet. In a keto diet, about 75 to 80% of your calories come from fat, 10 to 15% from protein, and just 5 to 10% from carbs. The premise: Severely…

Breakfast: Two eggs fried in olive or coconut oil with sautéed onions, mushrooms, asparagus, chopped broccoli, spinach, or other nonstarchy vegetables; season with turmeric, oregano, thyme, or other spices. Two eggs fried in olive or coconut oil and topped with avocado and bacon; salad greens. Open-faced cheddar or Swiss cheese sandwich on slices of baby cucumber or flax crackers; sprinkle cucumbers with salt before topping with cheese. Smoothie: Use unsweetened almond or hemp milk and low-carb protein powder plus spinach leaves; experiment with adding hemp or chia seeds or flax powder, coconut or almond butter, avocado, stevia, cinnamon, ginger, or other flavours. More breakfast options: Chia pudding with coconut milk and vanilla bean or vanilla extract. Plain Icelandic or Greek yoghurt mixed with almond butter. Cottage cheese topped with nuts…

YOU PAY ATTENTION to your health, making sure you get enough sleep, eat right, and exercise on the regular. But are you taking care of your needs south of the border? Your vagina is a complex, amazing organ, but it’s often severely misunderstood, especially when it comes to fad beauty trends and treatments. Here’s the lowdown on your down low. VAGINAL STEAMING WHAT IS IT? A blend of herbs, such as mugwort, rosemary, wormwood, and basil, is placed in a basin of hot water. The idea is to sit or crouch (unclothed) over the basin and allow the steam to enter your netherlands. The theory is that the steam helps soften and open the vaginal tissues, allowing the medicinal properties of the herbs to be carried up into the uterus.…

AFTER THE birth of her second child in 2003, Jennifer Nicole Lee weighed more than 200 pounds. “I struggled with weight my entire life, then I became a mother and realised I had to get my act together to take care of my kids,” she says. “It was about more than just looking good in a bikini.” That’s when her transformation began. Now 43 and in the best shape of her life, the celebrity trainer and fitness model runs an empire that covers online coaching, workout videos, books, and fashion, and she continues to inspire countless others in their own fitness and weight-loss journeys. So we asked Lee to share her top anti-ageing tips for looking and feeling your best. Because, as she says, “if you allow yourself to get…

PLEASE TELL US ABOUT YOURSELF My name is Danelle Wentzel, I'm 23 and a student at the University of Pretoria. I'm a passionate archer that loves everything to do with shooting. Besides archery I like being outdoors and keeping myself busy with either cycling, hiking or fishing. ARCHERY IS SUCH A UNIQUE SPORT, HOW DID YOU GET STARTED? How I got into archery is a typical South African story. My cousin enjoys hunting but has problems with his hearing and being a pilot he had to find an alternative way to hunt and that is where archery came into the picture. My dad helped him with buying his first bow. This quickly escalated to my dad buying a bow for himself and my brother as well. I felt excluded when…

SUPERMODELS HAVE them. So do A-list actresses, your family members, and your friends—and chances are you do, too. We’re talking stretch marks, which occur in up to 80% of the population. And even though they’re supercommon, there still isn’t an easy way to get rid of them. The same thing goes for scars, which tend to stay with you for life. Here’s what you can do to minimise marks and feel better when you bare it all. ANATOMY OF A SCAR Scars can occur anywhere a wound heals. “Depressed or raised scars happen when the body is mending damage in the deep layers of the skin,” says Dendy Engelman, M.D., a New York City–based dermatologic surgeon. “The new collagen created to replace the damage can have a different texture, which…