Innholdsfortegnelse for July - August 2019 i Muscle & Fitness Hers South Africa

MAKING THE INVESTMENT… We’re bombarded almost daily with people who are looking for us to invest with them, fielding phone calls from clearly overcrowded call centers on the greatest next big venture, someone who claims they can navigate the choppy waters of cryptocurrency and guarantee returns 10-fold or the dreaded “no, we are not selling you a cellphone contract” call. They come in all shapes and forms and none of them start off honestly, which in itself should signal a warning sign. Don’t get me wrong; there are many great investment vehicles, locally as well as offshore and more often than not it’s the ones you’ve researched. For me though, the best investment you can make is in yourself. Self-betterment is so often overlooked and pushed aside, but why not…

Peanut Butter and Chocolate Chip Cookies MAKES: 15 COOKIES INGREDIENTS • 100g rolled oats • 100g plain white flour • 150g crunchy peanut butter • 120ml honey 1 tsp vanilla extract ½ egg, beaten • 60g dark chocolate chips DIRECTIONS 1. Preheat oven to 190°C. Line a cookie sheet with parchment paper. 2. In a large bowl, combine oats and flour. In a separate bowl, combine peanut butter, honey, vanilla, and egg; add to the flour mixture and mix together until dough is smooth and fairly stiff. Fold in chocolate chips, reserving a few. 3. Roll dough into 15 balls, approximately 3cm in diameter. Place balls on cookie sheet, then flatten lightly with hand. Gently press remaining chocolate chips on top. 4. Bake 10 to 12 minutes, or until cookies…

WHEN YOU’RE WORKING up a sweat, it’s crucial to stay hydrated. “When you are dehydrated, you’ll feel an increase in physical strain, core temperature, heart rate, and rates of perceived exertion. And the greater the fluid deficit, the greater the strain”, says Molly Morgan, a nutritionist based in Vestal, New York, USA. If your fluid loss hits 2% or higher, it can compromise your physical and mental performance, she adds. And while good old H2O will get the job done most of the time, if your workouts stretch past the hour mark — or if it’s a very hot day, which is common in SA — you may need more. These new hydration aids eliminate unnatural dyes and additives and boast a range of key ingredients that can help boost…

You can tap into Optimum Nutrition’s Amino Energy any time of the day. It’s ideal in the morning when you’re planning to attack the day; use it as an alternative to your morning coffee. It’s also great instead of a fizzy drink with your lunch, or as an afternoon booster. Or if you’re studying or working late, this is the perfect product to help improve your focus and concentration, so you get through your workload fast and efficiently. One serving of Amino Energy increases energy and alertness with 100mg of caffeine from natural sources and a burst of flavour you’ll look forward to mixing into cold water anytime. Take a 30-serving tub along to the gym or your office or wherever your busy day takes you.…

CAREER HIGHLIGHTS “The greatest highlight of my career would be when I won the gold medal at the FINA Swimming Work Cup in Hong Kong. It was my first ever gold medal on a world stage.” AGE IS JUST A NUMBER “I am 25 years young, and I don’t take my age into account. I feel greater than I have ever felt, and I am nowhere near retiring. The truth is that everyone peaks at different times, as soon as I think I have reached my peak, I surprise myself once again.” SUPPLEMENTS I DON’T GO WITHOUT “Biogen Amino Power for gym sessions and Biogen Carbogen for my intensive swimming sessions.” BALANCE “I feel balance is so important. I chose the life of a professional swimmer so obviously I am…

HOW IT WORKS: You’ll need a set of light, medium, and heavy kettlebells. (Sub in a dumbbell if necessary.) Perform 12 to 15 reps of each exercise. In Week 1, repeat each circuit three times before moving on to the next circuit. Starting in Week 2, you’ll do each circuit four times through. Begin with the warm-up and finish with five to 10 minutes of stretching and foam rolling. WARM-UP Body-weight Squat (20x) Alternating Reverse Lunge (10x per side) Jumping Jack (20x) Push-up (10x) Mountain Climber (20x) CIRCUIT 1 / LOWER BODY 1 / Goblet Squat 2 / Alternating Single-leg Deadlift 3 / Kettlebell Swing CIRCUIT 2 / UPPER BODY 1 / Kettlebell Windmill 2 / Triceps Push-up to Renegade Row 3 / Gunslinger Reverse Lunge CIRCUIT 3 / LOWER…

STEALTH FIBRE Fibre has numerous benefits, but in some people it can also cause gas and bloating — especially when you don’t know how much you are eating. Ingredients like inulin and chicory root fibre are often added to foods like energy bars and drinks as a way to boost fibre intake. “These would be listed as fibre, and then to get net carbs the fibre is subtracted from total carbs”, explains Maryann Walsh, a US-based nutritionist. SUGAR ALCOHOLS Also known as polyols, these sweeteners are popular sugar substitutes. The plus: They have a third to half of the calories as regular sugar and won’t cause a sudden spike in blood sugar levels. However, they also frequently can cause bloating and diarrhoea, especially when eaten in excess. Look for sugar…

ELBOW TAP • Get in top of plank position, feet hip width. • Touch your right hand to your left elbow, lower hand back to floor, then repeat on other side. Continue for time. INCHWORM • Starting in top of plank position, hinge hips up to ceiling while walking hands toward feet. • Walk hands back to top of plank. Continue for time. OBLIQUE CRUNCH • Sit on floor and lean back 45 degrees. • Roll onto right glute with left knee stacked on top of right knee, both bent 90 degrees, and fingers behind head, elbows out to sides. • Crunch knees up to chest as you lift your chest to your centreline. • Return to start by straightening legs out and leaning torso back without touching either to…

EDITORIAL Managing Editor Jason Fleetwood - jason@dhsmedia.co.za Client & Digital Manager Louise Van Der Nat - louise@dhsmedia.co.za Illustration Editor Craig Toontas - craig@dhsmedia.co.za Motoring Editor John Page - john@dhsmedia.co.za Senior Photographer Garreth Barclay - garreth@dhsmedia.co.za Senior Photo Editor Luba V Nel - luba@dhsmedia.co.za Food Editor Izelle Hoffman - izelle@dhsmedia.co.za ART & PHOTOGRAPHY Designer Koketso Moganetsi Photo Director Garreth Barclay ADVERTISING National Sales Manager Pieter Lourens - pieter@dhsmedia.co.za OFFICE: 1st Floor, Block 6, Fourways Office Park, Cnr Roos St and Fourways Blvd, Fourways, Johannesburg, South Africa PHONE: + (27) 10 006 0051 WEB: MUSCLEANDFITNESSHERS.CO.ZA FACEBOOK: MUSCLE & FITNESS HERS SOUTH AFRICA TWITTER: @M&FHERSMAG INSTAGRAM: @MUSCLEANDFITNESSHERSMAG WEIDER PUBLICATIONS, LLC A SUBSIDIARY OF AMERICAN MEDIA, INC. Chairman, President & Chief Executive Officer David Pecker Executive Vice President/Chief Marketing Officer Kevin Hyson Executive Vice…

THE BIGGEST SECRET behind Jessie Graff’s amazing, gravity-defying moves? She loves to train — and has a ton of fun doing so. Even when she’s pushing past boundaries that most of us could only imagine achieving, Graff says she just wants to enjoy herself. “I try not to place any limits on what I do”, she notes. That said, Graff is also very good at listening to her body, so if any of her exercises feel uncomfortable, ease up. (We’ve provided modifications for nearly every move here.) Her routines vary with the day, but here’s a sampling of her favourite training moves that help keep her in top form for whatever insane challenge she takes on. CLASSIC PULL-UP STRENGTHENS BACK, SHOULDERS, ARMS, CORE Hang from a pull-up bar with hands…

THE PUSH PRESS is an often-overlooked exercise by many that, if done correctly, can help build a ridiculously strong and balanced upper body. Compared with a standard military press, the leg drive used in this move also allows you to use more weight and get a greater muscular response. Unfortunately, most people don’t do it right. Here are five reasons you might be struggling with the exercise — and how to perfect your form. 1 YOUR KNEES SHOOT FORWARD If your knees shoot forward when you dip, your hips may not drop straight down to transfer maximal force. Push your knees outward, as with a squat, to power back up. 2 BAR PLACEMENT IS WRONG The bar should rest on your shoulders and clavicle. This lines the weight up with…

SALMON IS A FILLING, rich-tasting protein that’s widely available, easy to cook, and a great centrepiece to any healthy meal. But there’s only so much of the grilled fillet we can take. Try these zestier ways to perk up your dinner plate and impress your taste buds. 1 TRY IT: BAKED MISO LEMON BAKED SALMON WITH ASPARAGUS SERVES: 4 Miso, a super flavourful fermented soy paste, is used as the base for miso soup. White, yellow, and red miso are made in combination with different grains, white being the most mild in flavour, but any variety works well in this recipe. INGREDIENTS 900g asparagus, trimmed 4 (120g) skinless salmon fillets ¼ cup miso paste Juice and zest of 1 lemon 1 tbsp minced ginger 1 garlic…

FRUITY 1941 COACH WOMAN EDT Capturing a free-spirited nature the fragrance is full of contrasts, it opens with fresh pear, which gives way to timeless and elegant white Alba roses.. 50ml R1 005, Edgars HUGO BOSS This floral-fruity fragrance is combined with thick gourmand shades making it an equivalent of the modern perfume scene. 50ml R1 220, Edgars CHLOÉ LOVE STORY EAU SENSUELLE An elegant fragrance - the orange blossom mixed with vanilla character creates a sweet and romantic scent. 50ml R1 355, Edgars GUCCI ABSOLUTE POUR FEMME EDP Created using a special linear structure with four key ingredients being blackberry, golden wood, bulgarian rose and patchouli. This fragrance is set for the contemporary woman. 50ml R1 005, Edgars JIMMY CHOO EDP Made for the strong woman with a playful…

SUPPORT SYSTEM “Fortunately, my husband Christiaan, shares the same love for the sport, which provides a huge support structure. He is my biggest supporter, always manages to stay positive and without him I would definitely not be able to manage a competitive sporting career. We travel together 90% of the time and both race competitively, so in recent years, we have aimed to concentrate on different races to support each other, which we found to work very well.” MAJOR OBSTACLES "Financial security because of a lack of sponsors and investment in the sport. We started our own business, with which we have been able to fund most of our races and travels." LIFE OF A COACH “I enjoy sharing the knowledge and experience I have gained over the last 10…

GRILLED CAULIFLOWER WITH OLIVES AND SAGE SERVES: 6–8 INGREDIENTS 1 head cauliflower 1 tbsp olive oil 1 tsp sea salt 1 tsp black pepper 10–12 leaves fresh sage Aged sherry vinegar, to taste 12–15 pitted Castelvetrano or Arbequina olives DIRECTIONS 1. Heat grill to medium. Remove leaves of cauliflower and cut the core so that the base is even on the bottom. Rub cauliflower with olive oil and sprinkle on salt and pepper. 2. Place cauliflower on the coolest part of the grill, base-side down. Close grill and grill for 6 to 8 minutes. Remove cauliflower from grill and let cool. 3. Cut cauliflower into 10 to 12 pieces. Garnish with sage leaves and drizzle with sherry vinegar. Serve with olives. PER SERVING Calories: 76, Fat: 5g, Carbs: 6g, Protein:…

THERE ARE 30 TRILLION cells in THE ADULT BODY. REPEAT, 30 trillion. Tackon another 40 trillion estimated bacteria in your digestive tract and it’s not a stretch to say that what goes on inside your body may surprise you. We all want to know what role clean nutrition plays in our health, and we hope that our clean-eating choices will pay off. Spoiler alert: You are on the right track. Besides the importance of exercise, the science is clear that a well-balanced diet of macronutrients (protein, carbs, fat), vitamins, and minerals is at the centre of peak performance. But look beyond the food label of macros and vitamins and you’ll find that phytonutrients — in fruits, vegetables, nuts, herbs, teas, and whole grains you consume — are the unsung heroes…

Carotenoids help make life more colourful, literally. Carrots, for example, help you see better. This category of phytonutrients includes more than 750 pigments, and the most popular in our diets include beta-carotene (carrots, sweet potatoes), lycopene (tomatoes), and lutein and zeaxanthin (leafy greens and egg yolks). Rick Hay, author of The Anti Ageing Food & Fitness Plan, emphasises the need to “eat all the colours” of food because they do more than protect your peepers: “Carotenoids in orange and yellow fruit and veggies help with cardio performance and health”, says Hay. Plus, “they provide the ‘juice’ our immune system’s cells need to be efficient”, says Mark Menolascino, MD, key medical opinion leader at Lycored. Carotenoids produce vitamin A in our bodies and are key for normal growth and development and…

NUTRITION USN B4-BURN B4-Burn Sherbet is a thermogenic, powerful pre-workout formulated with patented ingredients to boost energy and stamina while aiding weight loss and toning. R264, usn.co.za BIOGEN LEAN AMINOS Biogen Lean Aminos has been specially formulated by women, for women. The unique blend of BCAAs, essential amino acids, and ingredients has been designed to support energy, endurance and focus required to improve overall physical performance before, during and after training. The added L-Carnitine and Chromium may also support the breakdown of body fat and convert it into usable energy. Plus, it’s available in three delicious flavours: Icy Blue Raspberry, Island Punch and Litchi-Strawberry. R289.95, usn.co.za GEAR UNDER ARMOUR Under Armour has announced the launch of their latest technology in footwear. UA THREADBORNE BLUR is a global release of a…

BUILD LOWER-BODY strength, increase power, and rev your metabolism with this all-in-one plyo move — the pop squat. There’s no equipment required, so you can do it anywhere, anytime. And there’s one more bonus this exercise gives you that you won’t get in other plyometric squats. “Since you have to cross your legs as you jump up, you’ll activate the inner thigh muscles more than you would with a regular squat”, says trainer Cari Shoemate, founder of Houston’s Bombshell Bootcamp in the US. Add three to four sets of 10 to 12 reps into your next leg day to round out your strength session or use pop squats at the end of any workout for a high-intensity cardio burst. Shoemate has clients do 40 to 50 reps to blast fat…

I always get hungry during my workouts. What’s the best way to keep my stomach from growling? “IT’S NOT COMFORTABLE when hunger pangs get in the way of a workout, but perhaps it’s your eating habits that need to change and not your exercise routine”, says Bonnie Taub-Dix, creator of betterthandieting.com and author of Read It Before You Eat It. What you eat plays a crucial role in ensuring you have a good workout. “Food provides fuel to give you strength, so it’s important to make sure you eat wisely before you hit the gym”, Taub-Dix says. Have a small snack of about 150 calories about a half-hour before exercise, with a combo of carbs, protein, and healthy fat. Think: almond butter on a slice of whole-grain bread, a small…

EVERYBODY LIKES TO LOOK GOOD while wearing a little less when the weather heats up. Not quite ready to show more skin? If your spring has been a little sluggish or you just need a little more drive to push your results to the next level, we’ve got the program for you. This simple three-week plan, designed by Beachbody Super Trainer Jericho McMatthews, mixes together total-body strength circuits with high-intensity Tabata workouts to build muscle while blasting calories. “Using different styles of training and equipment keeps the workouts fun and exciting, while also challenging and inspiring you to be your best”, McMatthews says. And there’s nothing like the confidence you get from pushing your body to the max. With this plan, you’ll see improved strength, cardiovascular fitness, and lean muscle…

The humble apple and that Southern charmer, the green tomato (not fried, though!), may be your new best buddies when it comes to building sleek muscle. Research from Free Radical Biology & Medicine points to a combo of phytonutrients, including ursolic acid, as beneficial for skeletal muscle adaptations in strength and endurance training. Other research shows it can block the loss of muscle mass by suppressing inflammation and reducing the activity of a protein (ATF4) that works against muscles as we age.…