Muscle & Fitness Hers South Africa Jauary - February 2020

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…

Publisher DHS Media (Pty) Ltd Chief Executive Officer Dirk Steenekamp 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 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 President/Chief Financial Officer Chris Polimeni Executive Vice President, Digital Media Operations/ Chief Information Officer David Thompson Senior Vice President/Chief Digital Officer Brian Kroski Senior Vice President, Operations…

NUTRITION USN TRUST DELITE BARS Satisfy your cravings with healthy, balanced goodness. Trust Delite Bars are packed with 22g of protein and are high in fibre to keep you full for longer. R349.00 for box of 12 bars, usn.co.za BIOGEN PEPTAN COLLAGEN 320G 10g PEPTAN® per serving. Red Apple Flavour. Peptan® is Type 1 Hydrolysed Collagen, the same collagen as that found in human bones and skin. Peptan® is a high purity natural bioactive product containing more than 97% protein (on a dry weight basis), supplied in a form that can be easily used and digested by the human body, as shown by scientific analysis. Apart from the other 18 amino acids, the glycine and proline concentration is 10 to 20 times higher than in other proteins. This very specific…

NO TIME FOR A FULL WORKOUT TODAY? Squeeze in this fast and furious fat blaster, designed to work every major muscle while burning mega calories. “Every move here is explosive—you’re working different muscle groups in a variety of directions for optimum conditioning,” explains New York–based trainer Holly Rilinger. Do each move for 30 seconds, resting as little as possible (up to 10 seconds) between each one. “Because you’re rotating between lower body, upper body, and core moves you’re already getting rest, so you can keep downtime to a minimum,” adds Rilinger. Complete as many rounds as you can for 20 minutes. Team MuscleMeds shows us how it’s done. 1. SQUAT JUMP FOCUS: LOWER BODY › Stand with feet hip-distance apart, elbows bent, with hands in front of body.…

Juliana Malacarne IFBB PHYSIQUE PRO, 2014 MISS PHYSIQUE OLYMPIA, AND 2015 ARNOLD CLASSIC WINNER Her routine: Non-stop full-body workout “You can get a lot done with this routine, hitting all your muscle groups and even getting your heart rate up a bit,” says Malacarne. Do 12 to 15 reps of each of the following workouts in the order given. Rest one minute at the end of the circuit, then repeat until your 15 minutes are completed. Pullup Squat Lunge Pushup (wide grip) Pushup (close grip) Bridge Leg raise Crunch Plank Lindsey Valenzuela CYTOSPORT ATHLETE Her routine: AMRAP “As many reps as possible” is a strategy that asks you to complete a circuit as many times as you can within a given time frame. “You’re always moving, and because…

VERY FEW CORE WORKOUTS are complete without adding at least one or two plank variations into the routine. If you’re like most exercisers, you’ve already done your fair share of this foundational movement. “Planks offer a safe, challenging, and effective way to train both the core and many other muscles, including the shoulders, pectorals, biceps, triceps, glutes, quads, hamstrings, and more!” says Jennifer DeCurtins, a personal trainer, CrossFit coach, and yoga teacher. To make the plank even better, add in movement, balancing elements, and weights. “In my mind, a plank is anything that includes a straight line from your shoulders to your knees,” says DeCurtins, who put together 101 of her favourite variations of the move in her new book, Ultimate Plank Fitness. “Beyond that, you can think out of…