Innholdsfortegnelse for Jauary - February 2020 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…

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.…

Maintaining proper form is especially key when holding any plank position. “When you are no longer able to maintain a perfect plank, modify the move or take a break,” says DeCurtins. Keep the following advice in mind throughout your 30-Day Plank Challenge: Keep your core tight while firing through your quads and chest to make the hold easier. Hands or elbows should be under shoulders in full or forearm planks with hips square to the floor. For side planks, keep hips and legs stacked and palm or elbow under shoulder.…

FOODS TO AVOID Sweeteners (sugar, honey, agave, syrup, juice)Foods containing flour (bread, pastries, pasta)Grains (rice, oats, quinoa, couscous)Fruit (small amounts of some berries like strawberries and blueberries are OK)Starchy vegetables like potatoes, sweet potatoes, corn, and peasLactose-rich dairy products (milk, ice cream)Fried foods ANATOMY OF A KETO MEAL PROTEIN: You’ll need to include a main protein in at least two of your three meals a day. Options can include meat (beef, pork, lamb), poultry (chicken, ostrich, turkey, duck), fish (mackerel, salmon, trout), shellfish (lobster, shrimp, calamari), tofu and tempeh, and eggs. You should also aim to have protein elements in snacks and smaller meals, such as cheese and cucumbers, almond butter and celery sticks, or yoghurt and nuts.NON-STARCHY VEGETABLES: Most of your carbs will come from these foods, which also…

Q How long does it take to start losing muscle tone if you’ve stopped exercising due to injury? “Injury often puts a muscle to rest—and rest is bad for muscles,” says William Roberts, M.D., a sports medicine physician. Studies show that a person at bed rest can lose about 20% of her muscle strength and muscle mass in just one week. “The clinical example we often use is an athlete who is placed in a knee immobiliser on Friday night for an injury and then rechecked on Monday. The circumference of the quad above the knee will have shrunk considerably,” says Roberts. Bottom line: If you can move your muscles without pain, do at least a few minutes of gentle exercise each day. Q I’ve been told to reduce calories…

Summer days are the perfect time to get some vitamin D, but if you’re wearing sunblock to protect your skin, you may risk a D deficiency. Research has shown getting adequate vitamin D (a minimum 600 IU daily) helps prevent cognitive decline, cancer, depression, osteoporosis, cardiovascular disease, and type-2 diabetes. But don’t shelve the SPF yet: “Increasing sun exposure without adequate sunscreen will increase your risk of skin cancer," says Linda Ciofu Baumann, Ph.D., member of the U.S. Preventive Services Task Force. Instead, focus on eating D-rich foods such as fortified milk, juice, and cereal; fatty fish like tuna, salmon, and mackerel; and cheese or egg yolks. Or consider taking a D2 or D3 supplement.…

A new year means it’s your time to shine! Whether you’re looking to kick your fitness up a notch, get leaner, improve your diet, or just feel a little better each and every day, now’s the time to get started. We can help. We enlisted top trainer and health coach Autumn Calabrese, creator of the 21 Day Fix program, to give us her favourite go-to workout that you can do virtually anywhere, along with some of her top healthy-living tips. Plus, we’ve added strategies from more than a dozen other experts on workouts, nutrition, health, beauty, and more. Ready for 2019? You totally got this. 1 Drink More Water (a Lot More) There’s a magical potion that you can drink to flush out toxins, improve your complexion, prevent cramps, and…

CATRICE COSMETICS, LIGHT CORRECTING SERUM PRIMER Primer. For that glowing, luscious look start with a primer to create a smoother, less porous looking skin. The liquid primer ensures a sun-kissed complexion. Light-reflecting pigments create a radiant glow, no matter whether applied solo, mixed with foundation or worn under make-up. R92.95 available at dischem.co.za and clicks.co.za SMASHBOX PHOTO FINISH PRIMER OIL This fast-absorbing hero blend of 15 essential and lipid-rich plant oils penetrate instantly to moisturise your face for seamless foundation application with a dewy, youthful finish. R545.00 – woolworths.co.za CLARINS TINTED MOISTURIZER SPF15 Foundation. Opt for a tinted moisturiser or cream foundation instead of your usual heavy foundation. With its ultra-fine, melt-in texture, this tinted moisturiser combines hyaluronic acid and Katafray bark extract with beautifying mineral pigments to restore the skin's…

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…

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…

We suggest doing the planks in this series for one minute, but you can make it shorter or longer depending on your fitness level and experience. Here’s how else you can modify: To make it easier Do full or forearm planks on knees. For front planks, keep feet wider apart. For side planks, stagger legs or keep one knee down. Add support by placing stability ball against a wall or by using the platform side down on a Bosu. To make it harder Use the least stable surface during balancing moves (like the ball side down on a Bosu). Lengthen the amount of time for each plank or add more reps.…

1 Eat often. Try to space your meals so you don’t go more than about three hours without eating. Doing so will ensure that your sugar levels stay steady and your metabolism is consistently fuelled, avoiding dips and hunger pangs. A typical day might include a breakfast, midmorning snack, lunch, midafternoon snack, dinner, and then an after-dinner snack or dessert. At night, focus more on proteins, such as eggs and chicken, healthy fats like avocado, and vegetables and less on carbs. 2 Drink up. In addition to regular meals, make sure you’re adequately hydrated. Aim for at least two liters of water daily, in addition to other drinks you may have, like herbal tea or coffee. Space out your intake so you’re constantly sipping throughout the day. 3…

KETO DIETS ARE hot right now, and it’s clear why. Dozens of weight-loss studies have shown this method of eating—which emphasises a very low amount of carbs, a moderate amount of protein, and a relatively high amount of dietary fat—can lead to significant and rapid weight loss, as well as health benefits such as improved blood sugar and insulin levels. “The scientific community is finally coming around to the idea that all fat isn’t bad and that excessive consumption of carbohydrates like sugar is actually what is behind the growing obesity crisis,” says Kristen Mancinelli, R.D., author of The Ketogenic Diet. In a keto diet, about 75 to 80% of your calories come from fat, 10 to 15% from protein, and just 5 to 10% from carbs. The premise: Severely…

WHEN MUSCLE GAINS ARE YOUR AIM, you likely think about protein and carbs. But don’t ignore the other key macronutrient. “Fats make up steroid hormones in the body, like estrogen and testosterone, and if a diet skimps on fat, hormone production can be disrupted,” says Jennifer McDaniel, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. Interfere with testosterone in particular, and your body’s ability to build muscle will be compromised. Having a small amount of fat about one to two hours pre-exercise will help provide sustainable energy and even out your blood sugar. Though your recovery snack should focus on carbs to restore glycogen levels and protein to rebuild muscles, a tablespoon of coconut oil in a post-workout smoothie may help prevent muscle loss. About 20–35% of your…

THE LAST THING you want is to just go through the motions while exercising. But day-to-day life pressures can distract even the most dedicated among us. Plus, obligations with work, school, and family can make sticking to a diet feel nearly impossible. The trick to juggling daily goals with a commitment to being healthy and fit starts with your mindset. These self-motivating tips can improve your focus, energy, and drive. CELEBRATE THE LITTLE THINGS Learning to revel in small successes on the path to achieving long-term fitness goals is the key to improving motivation. You can boost your resolve “by giving yourself positive feedback,” says Judith S. Beck, Ph.D., author of The Diet Trap Solution. Even better, she adds, “Give yourself double the credit when you do something positive toward…

Finding a friend, peer, or young person to coach toward her fitness and health goals will not only benefit her, it may also help you to stay motivated and focused on your own health and wellness objectives. Win-win! Research published in the International Journal of Nursing Studies found that participants who were mentored had higher retention and participation rates in their fitness programs as well as improved overall fitness compared with those who worked independently. Dallas-based IFBB pro and judge Jennifer Thompson started mentoring LeeAnn Thompson when she started dating LeeAnn’s father a few years ago. The women soon bonded over a love of fitness as well as playing softball. Now LeeAnn’s stepmom, Jennifer, shares workouts, healthy recipes, cooking advice, and hair and makeup tips with LeeAnn. “LeeAnn’s energy, drive,…

WE’VE GOT some great news: It doesn’t take a laundry list of exercises and an hour-plus to tone your body and build strength. Not when your program is intelligently designed, that is. In this case, it takes only two moves, thanks to the programming chops of renowned trainer Zach Even-Esh, the founder of the Underground Strength Gym, the head strength and conditioning coach of the Rutgers University wrestling team, and the author of the best-selling book The Encyclopedia of Underground Strength & Conditioning. The two-exercise concept is a shining example of quality over quantity. “This is called training economics,” Even-Esh says. “We take the exercises that deliver a high return of results on a short investment of time. This type of approach will always deliver results.” Even-Esh has designed six…

SUPERMODELS HAVE them. So do A-list actresses, your family members, and your friends—and chances are you do, too. We’re talking stretch marks, which occur in up to 80% of the population. And even though they’re supercommon, there still isn’t an easy way to get rid of them. The same thing goes for scars, which tend to stay with you for life. Here’s what you can do to minimise marks and feel better when you bare it all. ANATOMY OF A SCAR Scars can occur anywhere a wound heals. “Depressed or raised scars happen when the body is mending damage in the deep layers of the skin,” says Dendy Engelman, M.D., a New York City–based dermatologic surgeon. “The new collagen created to replace the damage can have a different texture, which…

Cassandra Lang @cassandra_lang_mrsusa2020 Everyone has their own special story about how they got involved in health and fitness. Could you tell us a little bit about your journey to where you are today? My fitness journey started about 3 years ago when I had a baby boy named Cameron. I wanted to get in shape postpartum and fell in love with fitness and the gym. Now, I am a certified nutritionist, personal trainer and gym owner. I offer a lot of classes and plans specifically for postpartum mothers. You have won various titles in the world of beauty pageantry and you are the reigning Mrs USA World of the Galaxies for 2020. Could you tell us more about your life in the world of pageantry? I have competed in pageants…

You already know that trans fat is a diet no-no, but should you also avoid saturated fats? “The science around these fats is mixed, but most experts recommend you get no more than 10% of your total daily calories from them,” says McDaniel. Well-established studies show that high levels of saturated fat may be linked to chronic diseases like diabetes, heart disease, and cancer. That said, small amounts of saturated fats from nutrient-rich options like eggs, grass-fed beef, and dairy can still play an important role in your diet, she adds.…

It’s easy to feel overwhelmed in a supplement store—with all those pills, powders, and potions, how can you separate help from hype? As an exercise physiologist and sports nutritionist, I can tell you that in addition to exercising and eating right, a few key supplements can boost how you look and feel. Here’s where to start. SUPPLEMENT: Multivitamins A great multivitamin/mineral complex should be the cornerstone of your nutritional plan. As a scientist, I always recommend foods first, but frankly no one is perfect, and the primary purpose of a multi is to fill the nutritional gaps in your diet of foods that you should be eating but aren’t. A solid multi provides the most critical vitamins and minerals your body needs in optimal forms. The most important components…

1 PALMER’S COCOA BUTTER FORMULA MASSAGE LOTION FOR STRETCH MARKS contains moisturisers to soften skin and boost its hydration levels. 2 IS CLINICAL SHEALD RECOVERY BALM is a fortifying moisturizer that minimises marks by delivering a hearty dose of hydration. 3 BIO-OIL is a blend of oils chosen for their healing abilities. “During my pregnancy, I used it all over my body,” says Engelman. “It helps prevent stretch marks.” 4 SERICA scar gel is made with a 50% silicone base plus Amazonian pracaxi oil, which helps expedite the healing of both old and new stretch marks. 5 Petroleum-based moisturisers like VASELINE INTENSIVE CARE COCOA RADIANT SMOOTHING BODY BUTTER form a protective barrier over the skin, allowing it to heal. 6 BODY BOOST STRETCH MARK BUTTER contains organic ingredients like collagen…