Innholdsfortegnelse for May - June 2019 i Muscle & Fitness Hers South Africa

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…

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…

BELOW, SMITH OUTLINES THE BEST MOVES FOR ALL the seven movement patterns mentioned at left, plus an extra squat variation, because everyone needs solid wheels. Perform all eight moves in order (for each week), completing all the prescribed sets and reps for one before moving on to the next. Do this three times per week, resting a day in between each session, for four weeks. If you’re feeling up to it, pick a couple of accessory moves (see last page) to do after your workout, depending on what you want to work on.…

It is crucial to remember that exercise and diet are essential to growing your optimal booty. When exercising, it is important to choose exercises that engage your glutes correctly. Follow the personalised workout below for booty building results! Using the Body Construct Booty Building Bands will lead you to maximum booty results. These customised Body Construct booty bands are non-slip, which means they will not snap or split! BodyConstructFitness.com has booty building bands created by Lori-Ann, the Booty Queen! When you are growing your glutes, the importance of adding resistance is needed to get the most out of your workout. When you are using booty bands, they activate the smaller muscles during the compound movements. When there is active engagement of the muscles this allows for strength and stabilisation which…

AS IMPORTANT AS GREAT SHOULDERS ARE TO a beautiful physique, the workouts that craft them can be pretty mundane. Just like the monotony of a pre-contest diet—“Chicken breast, rice, and vegetables, again?”—advice on training delts has always revolved around seated presses and lateral raises, ad nauseam. If you can no longer stomach that same old routine, Candice Lewis-Carter has an exciting new recipe for you. The 2017–18 Arnold Classic Figure champ and all-time winningest figure pro—who recently announced that she was stepping away from competition to start a family—has her own delt routine that doesn’t rely on any of those traditional moves. Here, she serves up a five-course delt developer that she’s used to perfect her showcase body part. Ready to give it a try? Candice Gets Candid AFTER THE…

SPRINGTIME IS all about shedding winter weight so you can reveal your sexiest physique when bikini season rolls around. But even if you’re eating clean and following the Hers workouts, stubborn water weight can stand in between you and that summer bod you’re after. Thankfully, there’s a convenient way to rid yourself of this cumbersome water weight. YOUR NEW GYM PARTNER MHP’s Xpel is an herbal diuretic that reduces bloat and supports weight loss by flushing out excess water. The unique combination of ingredients gives you the fast results you crave, so you look lean and sexy in your best date dress or tightest jeans. Green tea leaf extract and Guarana-seed extract help with the slimming aspect and deliver 75mg of caffeine so you can have energy for the gym.…

1 BLACKBERRIES May protect your teeth and gums by killing harmful oral bacteria. Have also been linked to improved balance. 2 RASPBERRIES Contain a phytonutrient called rheosmin, or raspberry ketone, that has been linked to increased fat cell metabolism. 3 STRAWBERRIES Have specific polyphenols that have been found to help regulate blood sugar levels, which can lead to better weight control. IF YOU aren’t loading up your shopping cart with berries, then you’re missing out on one of the most powerful foods that you can add to your diet. “Berries can protect you from a variety of cancers,” says Jennifer Fitzgibbon, R.D., of Stony Brook Cancer Center in New York. “They are rich in antioxidants and vitamins C and E, both of which are necessary for proper…

YOU MIGHT be snacking all wrong. As a registered dietitian and longtime nutrition pro, I can tell you this: Snacking is a habit that can either work for or against you. Constantly grazing on salty, sugary, fatty nutritional bombs will inflate your calorie counts, derail your diet, and ultimately destroy your physique. On the other hand, reaching for a healthy, well-timed snack that fits within your overall macro-nutrient needs is a smart step toward improving your fitness and achieving your body goals. A good snack can also waylay hunger so you don’t overdo it on the megacalorie foods on offer during office parties and summertime barbecues. So what’s the secret to snacking success? Quite simply, it’s avoiding the onslaught of unhealthy packaged foods and making your own hunger-demolishing fuel. Start…

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WHEN DID YOUR JOURNEY INTO HEALTH AND FITNESS START? Around the time I was 15 years old, I realised in order to maintain my health and physical fitness, nutrition was the main key. After just a few months of being dedicated to a healthy lifestyle, I began to see significant positive changes. This inevitably led me to become more active which laid the foundation for a lifelong love of fitness which includes exercising twice a day four times a week and eating clean daily. AS AN INTERNATIONAL COVER MODEL, IT IS OF THE UTMOST IMPORTANCE THAT YOU ALWAYS STAY IN FANTASTIC SHAPE ALL YEAR ROUND. HOW DO YOU ACHIEVE THIS? I definitely believe it all starts with self-motivation which is fundamental to acquire results. This is at the true core…

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…

“Accessory work eliminates weaknesses and helps you build more muscle mass,” Smith says. If you’re feeling like you have some gas left in the tank after doing the full-body workout, then feel free to try these on for size: UPPER-BODY ACCESSORY WORK TARGETS: Upper back, shoulders, triceps, biceps UPPER BACK: CHINUP/PULLUP: 4–5 sets x 5–8 reps INVERTED ROW: 3–4 sets x 8–12 reps SHOULDERS: POSTERIOR FLYE: 3 sets x 20 reps DB SHOULDER PRESS: 3–4 sets x 8–12 reps TRICEPS: TRICEPS EXTENSION: 3–4 sets x 20 reps CLOSE-GRIP BENCH PRESS: 3–4 sets x 5–8 reps BICEPS: SEATED DB CURL: 3–4 sets x 8–12 reps DB HAMMER CURL: 3–4 sets x 8–12 reps LOWER-BODY ACCESSORY WORK TARGETS: Core, glutes, hamstrings CORE: PLANK: 3–4 sets x 5–10 sec. ONE-ARM FARMER’S CARRY: 2–3…

“I REACHED A NEW LEVEL IN TRAINING THAT I DIDN’T KNOW I WAS CAPABLE OF.” WORKOUT BUILD TONED SHOULDERS Around-the-world TARGETS: ANTERIOR, MIDDLE, AND POSTERIOR DELT HEADS; ROTATOR CUFFS Transitioning from bus drivers (below) to around-the-worlds is easy, as you’ll be using the same 25-pound plate. Only this time, you’ll be circling it around your head, which targets all three heads of your delts. DIRECTIONS: Hold the weight plate in front of your chest, hands at 9 and 3. From there, lift the weight up and to one side, circling it around your head by moving your arms. You’ll feel your shoulder muscles firing as the plate makes its revolution all the way around. Continue this motion 10 times, then reverse direction for 10 revolutions. Bus Driver TARGETS:…

1 STUFFED Preheat oven to 350°F. Cook 1 tbsp olive oil, ½ cup chopped onions, 1 tsp minced garlic, and 1 lb ground turkey in a skillet; mix in 6 oz spinach and 1 cup tomato sauce. Cut 4 bell peppers in half lengthwise; spoon mixture into each half. Bake 30 minutes. 2 BEAN DIP Blend together 1 can cannellini beans (drained and rinsed), 1 bell pepper (cut up and seeds removed), 2 garlic cloves, ½ cup feta cheese, 2 tbsp extra-virgin olive oil, 1 tsp apple cider vinegar, ¼ tsp paprika, ¼ tsp chili powder, and a pinch of salt and pepper. Chill at least 30 minutes. 3 RAW Peppers make the perfect quick snack or addition to any salad or salsa. For an easy salad,…

LEMONS/LIMES Shown to exhibit antibiotic effects and contain compounds called limonoids, which may help lower cholesterol and prevent cancer cells from spreading. ORANGES Have more than 170 types of phytonutrients and more than 60 kinds of flavonoids, most of which contribute to an anti-inflammatory response. GRAPEFRUIT Shown in a 2006 study to reduce insulin resistance, which prevents weight gain. Also has 142% of the RDA of vitamin C and 12% of the RDA of vitamin A, essential for good vision. COMPARED WITH the days when we were kids, slurping on tangy oranges down to the rind, gym-going adults tend to limit citrus to an occasional morning glass of orange or grapefruit juice. But citrus can still offer lots of benefits for athletes, especially when you’re strength training. “Foods containing ample…

BARE SEA SALT CARROT CHIPS No added sugars, and you can use these chips as a delivery method for dips. WILD ZORA APPLE PORK BAR Naturally sweetened with real fruit. WONDERFUL PISTACHIOS SWEET CHILI Fiery kick and a source of plant protein and monounsaturated fat. MUUNA LOWFAT PLAIN COTTAGE CHEESE A single-serving container packs 19 grams of muscle-friendly protein.…

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…

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…

WORKOUT AT HOME Equipment needed: Chair, plyo box, stairs. Directions: Perform each move for 30 seconds, resting 10 seconds between exercises. Do 3 rounds. WORKOUT AT THE GYM Equipment needed: Medicine ball, plyo box, dumbbells (optional). Directions: Complete 3 rounds, resting as little between reps and sets as possible. WORKOUT AT THE PARK Equipment needed: Pullup bar, jump rope. Directions: Perform each move for 30 seconds, resting 10 seconds between exercises. Do 3 rounds.…

Double Chickpea Pizza With Chorizo, Spinach & Manchego SERVES 6 INGREDIENTS 1 cup chickpea flour 1 cup lukewarm water 5 tbsp olive oil Sea salt and freshly ground pepper ½ cup diced dry-cured chorizo 1 cup chickpeas, drained and rinsed 7 oz baby spinach ¼ cup freshly shaved manchego cheese DIRECTIONS 1. In a bowl, add chickpea flour and gradually stir in water. Add 2 tbsp olive oil, season with salt and pepper, and whisk well. Cover and let rest 20 minutes to 2 hours. 2. Heat a 12-inch cast-iron skillet in the oven to 450°F. Add 2 tbsp olive oil to skillet and coat evenly. Add batter to skillet and bake 10 minutes. 3. Heat remaining 1 tbsp olive oil in a large skillet over medium-high heat. Add chorizo…

BLAME IT ON THE SMARTPHONES that are constantly pinging us with texts, tweets, and emails. Blame it on the overcrowded trains, freeways, and big-box stores. Blame it on the Great Recession, global warming, Netflix, or that $6 latte in your hand. Whatever you want to pin it on, there’s a troubling fact about us modern humans: We’re superfrazzled. According to a 2017 evaluation of federal health data, more Americans than ever before are stressed, depressed, and anxiety-ridden, and many are unable to get the help they need. This, of course, leads to lots of bad stuff. Common effects of stress include headaches, muscle tension, lowered sex drive, insomnia, irritability, sadness, lack of motivation, social withdrawal, overeating, and drug and alcohol abuse. As if that’s not terrible enough, chronic stress also…

IT’S EASY to forget that having a job as a personal trainer is just that — a job. It’s a daily grind that requires trainers to be at the top of their game — physically and mentally. And finding the energy to help clients hit their fitness goals takes plenty of work and even more planning. “To make my seventh client feel like he or she is my first client of the day, my nutrition has to be on point,” says Heidi Jones, a Performix House trainer. In addition to proper food and hydration, another key to Jones’ success is Performix SST Glow, a unique performance blend that increases energy, hydrates skin, and sharpens mental focus. When taking SST Glow, Jones says, “I most definitely feel that my skin looks…

THERE ARE experiences in life that every woman shares. One of the most universal (and most notorious) happens at a certain “time of the month”—getting our periods. It can be inconvenient at best and at worst really affect us from living our lives to the fullest. Our workouts are often one of the biggest casualties, and understandably so; when you’re feeling bloated, achy, and cramped, the prospect of lugging your sluggish self to the gym can be less than appealing. But that doesn’t have to be the case. Here are a few easy steps you can take to have a more effective workout when Aunt Flo comes to visit, because one week a month is too much time to take away from your training—period. LISTEN TO YOUR BODY If you…

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