Muscle & Fitness Hers South Africa May - June 2019

NEW CHAPTERS… I’m sure we’re all ready to see the backside of all the political adverts that have been clogging up the airwaves and street poles over the past couple of weeks. As much as we may not be looking forward to the queues at the voting stations I can’t help but reflect on what an election represents, the possibility of something new. There is a certain feeling of excitement about the uncertainty of something new, the unknown, the journey you’re about to embark upon, be it a new relationship, that job you’ve always wanted, maybe it’s a new form of working out that you haven’t done before, but there are new opportunities and chances to write more chapters in our own autobiographies whenever we look for them. It’s also…

NUTRITION BIOGEN LISA RALEIGH SUPER SCOOP Super Scoop has a concentration of high-quality phytonutrients in convenient powder form, specially designed to help you lead a more plant-based diet. It’s low in sugar and calories but still super tasty and dissolves easily in everything from water to cookie batter. R500, dischem.co.za NUTRITION USN BLUELAB 100% WHEY NEW BUTTERMILK FLAVOUR BlueLab™ 100% Whey is an ultra-premium blend of the highest quality whey protein isolate, concentrate and hydrolysate for optimal muscle development, support and recovery. BlueLab™ 100% Whey is developed by the consumer, for the consumer in a range of exciting, delicious flavours. BlueLab™ 100% Whey is certified by Informed-Choice.org R289, usn.co.za CIVVIO RUNNING GLOVES Beat the hand-chill on those early morning or winter runs. Civvio offers a silky-soft, full-fingered glove with fleece…

Such words from Alex Silver-Fagan—Nike Master Trainer, Wilhelmina model, yoga and kettlebell guru—affirm the kick-ass way she approaches life and fitness today. Hard to believe that just a few years back, the picture was much cloudier. “I LIKE FEELING ATHLETIC. Getting through a workout and feeling my heart race and knowing I pushed myself makes me feel strong. It makes me feel capable, and I crave those moments.” Seeking VIP club status, and maybe an escape from family drama, anxiety, and depression, this sweet, funny Jersey girl dieted and partied her way to an “emotionally and nutritionally undernourished” 90 pounds while studying at NYU. The pendulum then swung toward weightlifting and bikini competitions, but body issues remained. Only when Silver-Fagan began studying to be a trainer—and learning to value functional…

1 HAVE A PLAN “When you walk into the gym, know what you’re doing that day. Be on a program or write it out or get your workout from someone who’s credible on the internet, not just someone whose butt looks good.” 2 EXERCISE EVERYWHERE “Don’t isolate your training to the gym. Take the stairs, walk, move throughout the day, do things that are active in general.” 3 ENGAGE WITH YOUR MEALS “Make your food. Enjoy your food. Recognize how your food makes you feel rather than just saying, ‘I eat this four-ounce chicken and cup of broccoli and half sweet potato, and I hit my macro goals for the night.’ We’re humans, not lab rats.” 4 EAT CLOSE TO THE SOURCE “Your food should be primarily…

It’s never too late to start your journey towards your health and fitness goals, even in winter. And if you’re not sure where to start, then why not read our Best Exercises for Beginners. Experts way in on some of the fundamental training principles and techniques together with a complete training program. It might be tough getting started now, but imagine the progress you will make by summer. There is something about toned and broad shoulders. Beautifully sculpted shoulders create the illusion of a smaller waist and helps to correct your posture. In order to achieve this, you need to do resistance training and who better than figure champion Candice Lewis Carter to help you achieve just that. She undoubtedly has the best set of sculpted delts in the industry.…

WHETHER YOU’RE brand-new to working out or are returning from a long hiatus, mastering the fundamentals is key to successful progression in the gym. So put down that barbell and slowly back away. “A beginner should always focus on technique first before even touching heavy weights,” says Jim Smith, C.P.P.S., owner of Diesel Strength and Conditioning. “Adding weight before you’re ready has a cascade effect that results in poor range of motion and technique. It makes the movement fall apart.” But that doesn’t mean you can’t still get in a great workout. Smith notes that improving your technique, body positioning, and range of motion across a variety of basic movement patterns—including horizontal and vertical presses and pulls, hinge movements, squats, and core work—should be your priority. When you’re just starting…