Innholdsfortegnelse for September - October 2019 i Muscle & Fitness Hers South Africa

THE TIMES It’s quite crazy how we always romanticise the past and almost demonise the future. How many times have you said or heard someone say, “back in my time things were so much better”. Back in the day was horrible; people were dying from what is an easily treatable lung disease today. I certainly recall my school assembly in standard 6 – we were the worst behaved group of kids ever to come through the system and that rung true every year thereafter. The kids from the previous generation were so much better, apparently. It makes no sense how people don’t want to live in the now and why we’re so scared of the future. This is legitimately the best time to be alive, rife with opportunity as long…

YOUR TIME SPENT IN THE GYM will inevitably put wear and tear on your muscles, making it harder to bounce back for your next sweat session. But it’s the hours in between your workouts when you can really maximise your recovery. These four drink choices can help speed up your comeback and build on your efforts. Chocolate Milk Not just a kid’s classic, chocolate milk is an optimal recovery drink, delivering close to 9 grams of protein and essential amino acids in an 240ml serving. The simple sugars that make up the carb profile help restore glycogen levels post-exercise. One recent study from James Madison University in Harrisonburg, USA, found that college athletes who had low-fat chocolate milk after rigorous training had lower levels of creatine kinase (CK), a sign…

Extroverted design. Fun to drive. These are characteristics which Toyota is applying to the updated C-HR. A car that since launch in 2017, began to break the mould for Toyota in the highly competitive crossover market. Let’s just say if you’re looking for a compact, high-riding, stylish car, you’re spoilt for choice and ironically for a brand that brought us the charming RAV4 in the mid 90s, Toyota did lose some ground thereafter. As RAV4 grew outwards and upwards, a space opened up below which the C-HR now fills. Truthfully though it fills many voids…bridges many gaps. Not as rugged as Fortuner but far sexier than the Corolla, the C-HR is designed to get noticed. Deep within the creases and folds of this catalogue, the chic yet niche Toyota C-HR…

GEAR FLORAL SPARK TIGHTS A slim-fit flatters while a medley of floral prints creates a stunning feminine look. Featuring quality fabric, lightweight compression and a striking design the Floral Spark 7/8 Tights will take your look and workout to the next level. R500, otgactive.com GEAR VANS VAN GOGH MUSEUM KICKS AND BACKPACK Vans and the Van Gogh Museum proudly partner to present an artfully designed collection utilising Van Gogh masterpieces across iconic Vans Classics. Vans worked closely with the Van Gogh Museum team to select four main bodies of work that speaks to the creative ethos of Vans’ design as well as personal moments from the artist’s familial history. Each model from the Vans x Van Gogh Museum footwear collection is finished with custom footbed art that mimics Van Gogh’s…

PERFECT 10S TIME: 10 MINUTES EXPERT: GENNIFER STROBO, IFBB FIGURE PRO IG: @GENNID “This workout gives a heart-rate boost and can be squeezed in even if you only have a few minutes.” Do each move for 30 seconds, resting 20 seconds between each one. Each cycle lasts 10 minutes.” Mountain climber Burpee Straight-leg Front Kick Crossover Pushup Narrow High Jump Bicycle Crunch Stepup Plank Skater Lunge Good Morning (hands on head) Sumo Squat Crunch FULL-BODY BOOT CAMP TIME: 15–30 MINUTES EXPERT: BEDROS KEUILIAN, FOUNDER AND CEO OF FIT BODY BOOT CAMP TWITTER: @FBBCHQ Complete each move for 40 seconds, resting 10 seconds between each. Complete two to four rounds, resting one to two minutes between rounds. 1. Triceps Dip 2. Bicycle Abs 3. Dynamic Plank (Go from full plank to…

CIGARETTES ARE AN OBVIOUS risk factor for lung cancer—but starches and sugars may also play a surprising role. New research published in the journal Cancer, Epidemiology, Biomarkers & Prevention found that frequently consuming high-glycemic-index foods (think white breads, bagels, and starchy snacks like pretzels) was independently associated with an increased risk of developing lung cancer, even among nonsmokers. “Among the ‘never smokers’ in our study, those who had diets with the highest glycemic index (GI) h ad a more than twofold increased lung-cancer risk than those whose diet had the lowest glycemic index,” says study author Xifeng Wu, M.D., Ph.D., professor of epidemiology at the University of Texas MD Anderson Cancer Center. Diets with a high GI ranking can create higher levels of glucose intolerance, insulin resistance, and other metabolic…

SINCE THE DAWN of time—and of advertising—women have struggled to accept their bodies and have the world outside reciprocate that self-respect. The models of “beauty” have rarely been strong, tough, adventurous, confident women. Yet, times are changing. The #bodypositive, #selflove, and #selfcare movements we are seeing from sportswear and beauty brands, hashtags, and memes have made embracing yourself a welcome trend. Last year on New Year’s Day, Molly Galbraith, co-founder of Girls Gone Strong, posted a photo of herself in a tank top and underwear in her natural element—curves, cellulite, and all—and it sparked an overwhelmingly positive response. To her, feeling flawless doesn’t mean you give up #fitgoals; it just means loving yourself in full at this very moment. Here is Galbraith in her own words. THE FLAWLESS IDEA “I…

MYTH1 DARK-SKINNED WOMEN AND MEN ARE NOT AT RISK FOR SUN DAMAGE AND SKIN CANCER. People with darker skin tones have a much lower risk of skin cancer than fair-toned people. But this doesn’t make them immune to it. Those with darker skin should still take action to protect skin from overexposure to the sun since you can still develop malignancies and suffer all forms of UV damage. Also, cases of skin cancer in people with darker skin are often not detected until later stages, when the cancer is more aggressive. MYTH2 PUTTING ON SUNSCREEN BEFORE YOU GO OUT IN THE SUN IS ENOUGH TO PROTECT YOUR SKIN. Sunscreen is not 100% effective at blocking UV rays, and it may not provide as much protection as you need. Use about…

HOW HAVE YOU STAYED SO MOTIVATED AND COMMITTED OVER THE YEARS? WHAT ADVICE CAN YOU GIVE TO OUR READERS? I agree with the American Poet Maya Angelou, “My mission in life is not merely to survive but to thrive, and to do so with some passion, some compassion, some humour and some style”. Some Passion. My passion in life is helping women to lead a healthy lifestyle. To teach them to follow the correct exercise program for their specific needs and to guide them in following a healthy eating plan. My motivation comes from seeing the results my followers get; from getting testimonials from people whose lives have been changed by my online programs, my book, DVDs and TV program. Some Compassion. I have a lot of empathy for women…

COMPETITIVE HIGHLIGHT In 2014 we won the African CrossFit Regionals. That first place gave us a spot in the CrossFit Games 2014 and a chance to compete in California. It was a dream come true and also something that I’m really proud of. HOW IT ALL STARTED I did my first CrossFit Class in May 2011. Before that class, we were still working abroad, so we did a lot of home CrossFit sessions in a local gym in East Timor, before we moved back to SA. I opened my own box, CrossFit PBM in November 2011. The reason why I opened a box was firstly, fitness is a passion and a lifestyle for me. I’ve been involved in fitness all my life, so it felt natural to open a box…

DON’T CALL Sasha Banks a diva. While the up-and-coming WWE star—better known by her moniker, “Legit Boss”—has plenty of style and swagger, she considers herself an athlete rather than eye candy. Fans have responded not only to her bluster but also to her athleticism, with thousands chanting, “We want Sasha!” before each match. WWE enthusiasts label her “the best female performer on the roster” and a “once-in-a-generation talent,” a title Banks is only too happy to take on. “WWE is legit everything—it’s physical, it’s drama, it’s larger than life!” says Banks. “You get to be an athlete and a superstar. What’s better than that?” Banks (real name: Mercedes Kaestner-Varnado) has dreamed of competing in WWE from the age of 10, when she first saw a WWE match on TV. “My…

IT TOOK A DAY at the beach four years ago with her 8-year- old daughter for Christine Carlos to change her life. Then age 32, Carlos weighed 102 kilograms — but it wasn’t just her appearance that upset her. “I was devastated because I wasn’t able to really play with Ysabella the way she wanted me to. I was out of breath, unfit, and uncomfortable,” she recalls. Carlos started slowly, making small lifestyle changes. “I cut back on fast and fried foods and lowered my sugar intake.” She turned to a treadmill in her home, walking and running 30 to 45 minutes five days a week. She also started doing workouts like Tabata. Carlos lost about 22 kilos in just five months before her weight started to plateau. But instead…

BATTLE CHARGE TIME: 25–30 MINUTES EXPERT: JULIA LADEWSKI, STRENGTH AND CONDITIONING COACH IG: @JULIALADEWSKI “This workout kicks my butt every time. It targets many main muscle groups, including the shoulders, hips, hamstrings, chest, back and quads, while challenging the heart. If you really give maximal effort, it’s a tough one to finish!” Rest for 60 to 90›seconds after the circuit. Repeat six to eight times. Battle Rope (15 sec.) Kettlebell Swing (15 reps) Renegade Pushup/Row (12 reps per side) Prowler/Sled Push (20 metres down and back) KETTLEBELL QUICKIE TIME: 5 MINUTES EXPERT: LACEE LAZOFF TRAINER, NYC IG: @LACEELAZOFF Use a kettlebell (ideally 12 kilograms or 20 pounds or heavier). Complete three rounds, taking 10 seconds to rest between moves and 20 seconds between rounds. Use the same kettlebell for all…

TRICEPS PUSHUP (CLOSE GRIP) Lie facedown on floor with hands narrower than shoulders. Lower chest toward floor, pointing elbows straight back, keeping them close to sides. Press back up to start and repeat. ROLLING PUSHUP Begin in basic pushup position, hands on floor in line with chest. Lower chest to floor; when torso is parallel to floor, lower your forearms and roll your body back. Then roll forward and push back up to the full pushup position. DIVE-BOMBER PUSHUP Begin in an “A-frame,” shoulders over hands and legs extended behind you, hips lifted. Drop head and chest to floor, bringing elbows straight back and keeping hips high. Then scoop chest up and forward; squeeze triceps at the top. Return to start, lifting hips.…

SERVES: 1 Sweet Cherry Hazelnut Muesli INGREDIENTS ½ cup uncooked oats 1 cup unsweetened soy milk 1 tsp pure maple syrup ½ cup fresh, pitted chopped dark sweet cherries, such as Bing or Lambert ¼ cup roughly chopped hazelnuts or other nuts DIRECTIONS 1. Place oats, soy milk, and maple syrup in a mason jar or other type of sealable container. Shake or stir to combine. 2. Cover and refrigerate for at least 6 hours. When ready to eat, stir and top with cherries and hazelnuts. PER SERVING Calories: 374, Fat: 22g, Saturated fat: 2g, Carbs: 34g, Fibre: 7g, Protein: 14g, Sodium: 112mg KEY NUTRIENTS: Anthocyanins from cherries protect the heart and brain by lowering blood pressure and battling inflammation in blood vessels. They also reduce pain from muscle…

1 Believe you are worthy of care and love. Not 5 kilos, two clothing sizes, and/or smaller thighs from now. Right now. 2 Monitoring your inner dialogue is a key first step to shift how you feel about your body. When you catch yourself saying something negative, ask if you would speak to a loved one that way. Then change negative statements into neutral ones. Because going from a negative like “I hate myself” to a positive such as “I love myself” may be a bit of a jump, a statement like “This is my body today” might feel more authentic. 3 Make a list of all the things your body can do (run, jump, laugh, kiss, make love, nurse your baby, hold your loved one’s hand, snuggle, think, sing,…

YOUR DIET and supplementation can help you with much more than getting a toned physique and fuelling an intense workout session. Several macronutrients and micronutrients are also integral in assisting you to maintain younger skin, stronger nails, and healthy hair. Here’s what you need to help achieve beauty inside and out. 1 BIOTIN (Vitamin B7) The “beauty vitamin” is best known for helping maintain hair, skin, and nails by improving the infrastructure of keratin—a protein that helps form hair, nail, and skin cells. It’s found in chicken, fish, egg yolks, and nuts or can be easily supplemented by taking a multivitamin. HOW MUCH? Minimum recommended intake: 30mcg daily 2 GAMMA-LINOLENIC ACID (GLA) GLA, a type of omega-6 fatty acid, plays a key role in stimulating nail,…

USN has been at the forefront of sports nutrition research for years, and I proudly became their ambassador in 2017 when they were a sponsor for Kry Daai Lyf season 2 on kykNET. It’s is a top-quality brand that promotes health, fitness, performance and weight loss… all the things I believe in. Favourite USN Products In my fridge you’ll find L – Carnicut. It’s a stimulant free powerful source of L-Carnitine and other ingredients that may assist the conversion of fat into energy. When I’m on the go I love the USN Trust Bar. It’s a completely natural protein bar. I love the peanut butter flavour. “My mission in life is not merely to survive but to thrive, and to do so with some passion, some compassion, some humour and…

We have all been there, when life just happens and you just never seem to have the time to commit to your health and fitness goals. Susan Holmes McKagan, the novelist, mother, wife and entrepreneur gives our HERS readers some valuable insight on how to find balance in our busy lives all while maintaining a healthy, fit lifestyle. FROM WRITING YOUR OWN BEST-SELLING NOVEL THE VELVET ROSE, AND BEING A MOTHER OF TWO, TO NON-STOP TRAVELLING AROUND THE WORLD. YOU DEMONSTRATE SEAMLESSLY THAT ONE CAN STAY DISCIPLINED AND IN GREAT SHAPE NO MATTER HOW BUSY OR HECTIC LIFE’S SCHEDULE GETS. WHAT'S YOUR BEST ADVICE FOR PEOPLE WHO MIGHT BE EXPERIENCING A TOUGH TIME COMMITTING TO EXERCISING ON A REGULAR OR ADVANCED BASIS AND WHEN TRAVELING? I think exercise doesn't need to be…

Workouts: At the gym four to five days a week, running on the treadmill plus total-body strength moves On the menu: “I try to eat clean even when I’m on the road.” Breakfast: Egg-white omelette with feta, onion, and turkey. Salad with chicken for lunch. Protein smoothie for snack. Salmon and asparagus for dinner. Favourite snacks: Beef jerky, tuna packets, fruit Cheat foods: Ramen noodles, pizza, and burgers. “Sometimes all in one day!” In her suitcase: Workout clothes, ring gear, sunglasses, and lots of bling, including a “Legit Boss” necklace and rings. Plus a “blinged out” jacket. “The TSA guys all know me by now.” Downtime: Watching Korean movies, anime, and playing video games…

SAMPLE WORKOUT: LEG DAY Warmup 10 min.on the treadmill (walk 15% incline) Back Squat superset with Body-weight Curtsy Reverse Lunge 5x12 Stepup 4x20 Leg Press 4x15 Leg Extension 4x12 Seated Leg Curl 4x12 Romanian Deadlift 4x12 Seated Calf Raise 4x15 Stretch 5 min. SUPPLEMENTS: Dymatize ISO 100 whey protein powder, BCAAs, and CLA SAMPLE DIET: 6 small meals a day Clean meals: Shredded chicken mixed with green vegetables such as sautéed spinach or ground-chicken meatballs with brown rice and broccoli Healthy snack: Rice cakes with peanut butter or sugar-free apricot preserves Favourite cheat meal: Burger and fries…