Innholdsfortegnelse for Autumn 2020 i Muscle & Fitness Hers South Africa

She has a background in ballet. In addition to studying at Focus Personal Training Institute of Manhattan, she's an ACE certified personal trainer. Her areas of expertise include Precision Nutrition Level 1, Pre/Post Natal and CPR/AED. She has also competed in 18 National and International shows. 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? A decade ago, I was 30 lbs. overweight and I decided to get myself a personal trainer. I learned so much from my trainer, and got in the best shape of my life and lost all of the weight I had gained. I felt amazing! After that life changing experience, I decided to change…

WEAK GLUTES can mean more than just weaker lifts. One study published in the Journal of Physical Therapy Science found that subjects who trained their glutes reduced the feeling of back pain and increased lumbar stability. As for the best move to hit your butt, you can’t do much better than the barbell hip bridge. It allows you to load your glutes directly, but making any of the minor mistakes listed below can lead to not-so-minor injuries. Read up to ensure you don’t make an ass out of yourself.…

FEELING A STABBING PAIN near your heel when you step out of bed in the morning or when you get up from your desk? You might have developed plantar fasciitis, one of the most common foot injuries facing athletes today. “It’s the complaint that brings patients to a podiatrist’s office the most often,” says Megan Leahy, D.P.M., a podiatrist at the Illinois Bone & Joint Institute in Chicago. In fact, about one in 10 people will develop plantar fasciitis during their lifetime. What is it? Plantar fasciitis is an inflammation of the plantar fascia, the ligament that runs along the bottom of the foot. Normally this tissue absorbs shock and supports the arch of the foot, but if it is overstretched or strained, small tears in the tissue can lead…

IF YOU’VE held on to that extra winter padding around your abs, hips, and thighs, then it’s time to set that fat on fire with the incredibly handy gliders in your workout toolbox. New York Sports Clubs trainer Morgan Anderson has programmed this deceptively intense workout with gliders in order to decrease stability overall and up your burn—big-time. Pace yourself: Even the first move starts out with two sets of 50 reps, and that’s just the warmup. For this reason, you’ll keep the weight lighter than usual and the pace brisk. You’re about to find out what a range of new stimulus you can create by adding one simple tool. WARMUP Mountain Climber (not shown) Place each foot on a gliding disc and walk your hands out into the top…

Is this our favourite car of the year? I am getting ahead of myself although I genuinely believe Hyundai’s smart new Venue has a lot going for it. It’s a little smaller and cheaper than the KIA Seltos with a footprint more on par with the T-Cross and it packs enough flair and attitude between the bumpers to spar with the best of them. Manual or automatic gearboxes are available paired with a honey of a turbo charged engine that makes the whole package fun to live with, easy on the ownership costs. Pair your smartphone to the screen and you get a wide selection of apps and services that would normally cost thousands of rands and actually have more functionality than really high-end models. Even the build quality feels…

WHEN IT COMES TO BODY-WEIGHT exercises, few are as challenging as the chinup. In one pull you’ll work your back (primarily the lats), arms (mostly the biceps), shoulders, and core. “It’s one of the best body-weight exercises you can include in your exercise regimen because you’re pulling all your weight vertically, which requires both strength and body control,” says Christian M. Valvano, C.F.S.C., a performance specialist with Parabolic Performance and Rehabilitation in Montclair, NJ. Can’t do one just yet? Follow the progressions below to build strength and train movement patterns so you can soon master the move. START HERE HALF-KNEELING, SINGLE-ARM CABLE PULLDOWN “Starting close to the ground means you have more stability but are still able to build strength in the core and upper body while training to pull…

THERE’S NO shortage of newfangled burritos, from Soyrizo-stuffed breakfast versions to the sushi-style sort, but we’re still partial to the traditional meat, cheese, and bean variety. The problem? A single burrito can top 1,000 calories and is often loaded with sodium and saturated fat. The solution? Make some swaps to create a healthier version that won’t have you longing for a post-meal nap. TORTILLA Those 10- or 12-inch flour behemoths can clock in at 300 calories, according to Amy Goodson, R.D., a specialist in sports dietetics. Opt for five-inch corn tortillas, which are less caloric and higher in fiber. “Those smaller corn tortillas have 50 calories each. So you could have three of them and still total only half the calories of a single huge flour one.” MEAT Red meat…

KNEE TO NOSE WORKS: CORE ● Start in a pushup position with your hands shoulder-width apart, placed slightly more underneath your chest than shoulders, fingers pointed forward . ● Round your spine toward the sky and simultaneously draw your left knee toward your nose . ● Return left leg to the ground, flatten your spine, then repeat with right leg . ● Perform 3 sets of 15 reps on each leg. PENDULUM WORKS: CORE, OUTER HIPS ● Place your hands on the ground directly under your shoulders and lift your torso into a pike position with your feet together . ● Swing your right leg out to the side until it’s parallel to the ground, then return it to the ground . ● Swing your left leg out…

SEAFOOD PREPARATION HAS become an art form for Stephanie Harris-Uyidi, also known as the “Posh Pescatarian” to her legions of YouTube followers. A glance at any of her Picasso-like plates reveals what resembles an art exhibit instead of a post-workout meal, which is a reason for her popularity and what helped spawn her first cable TV show, The Posh Pescatarian: Appetite for Adventure, a fish and fitness project now in its second season on Z Living channel. Harris-Uyidi has had a two-decade love affair with the fish-and-seafood-only diet. “Think of it as the Mediterranean diet minus the animals,” she says. The benefits of including seafood in your diet are as diverse as the creative ways it can be prepared. Reducing cholesterol, improving sleep, and fighting Alzheimer’s are just some of…

Lexus claims that its new RX family SUV is even comfier than before while a seasonal sprinkling of updates to the exterior and interior continue to retain a modern look and feel. Across the range the headlights are slimmer, bumpers are more rounded while side and rear styling is tweaked to emphasise a coupe look with a (perceived) widened stance. Combined these changes mask the RX’s size deceptively well. Yet, startling revelation, we spend our time inside listening to music, connecting devices and using whatever autonomous driving aids are available to us. The RX 350 F-Sport comes standard with a 15-speaker Mark Levinson system which is one of the car’s highlights and mood enhancers. You’re also likely to be streaming that music; another reason to use the car’s onboard WiFi…

IF A SWIMSUIT IS SOMETHING YOU WEAR ONLY TO sit by the pool, it may be time to get it wet. Swimming is a great way to recover after a hard strength day or to get in some fat-burning cardio. In fact, a study in the International Journal of Sports Medicine found that athletes who hit the pool for a moderate workout on a recovery day were able to subsequently work out longer than those who took it easy. “Getting into the pool can help start that active recovery process,” explains Hannah Caldas, a coach with CrossFit Anywhere in Folsom, CA, and a former member of the Portuguese national swim team. “You’re flushing out some of the lactic acid while helping your muscle fibers recover.” Water is low impact and…

WHAT IT IS The idea is to eliminate all the foods that make you feel crappy (processed food, alcohol, sugar), as well as foods that might be making you feel bad—such as beans, legumes (soy, tofu, chickpeas, peas, lentils, peanuts), dairy, and grains—for 30 days, with the hopes of discovering what foods you’re sensitive to. What you can eat: vegetables (including potatoes), fruit (in moderation), unprocessed meat, seafood, eggs, nuts, seeds, olive oil, coconut oil, and coffee. At the end of the month, you can reintroduce the less dramatic offenders, like legumes, dairy, and grains, and see how your body reacts. THE PROS You’re going to feel better cutting back on junk food, sugar, and alcohol, all of which can lead to weight gain, blood sugar spikes, and decreased energy…

STRICT DIETS are a drag, and excessive exercise isn’t healthy. Luckily, research shows that these simple fat-loss strategies can help you peel off excess pounds so you can perform at your full potential. 1 GET IN SYNC. Calories do count, but meal timing is also crucial to weight control. The body’s circadian rhythms, which are driven by many different internal biological clocks, not only determine the times you’re alert and when you’re sleepy but also rule the efficiency of food digestion and metabolism, as well as the release of certain hormones such as insulin, which promotes fat storage. The old adage of “Eat breakfast like a king, lunch like a queen, and dinner like a pauper” has some scientific validity. Research has shown that consuming the majority of your calories…

Lower-body workouts are intense for good reason. Those powerful muscles can generate a lot of force, so you need exercises that get them fully engaged and exhausted. But a heavy lifting day doesn’t necessarily translate to a balanced lower body. Classic squats, deadlifts, and lunges can sometimes disproportionately work the quads and hamstrings and leave the glutes undertrained, explains fitness coach Tim Gardner, who counts IFBB bikini pro Janet Layug among his clients. The solution? While he’ll often separate out quads and hamstrings in training, this combined workout does it all. “The routine is structured to pre-exhaust the leg muscles,” says Gardner. “We start out targeting the quads, then transfer to the hamstrings, and back to the quads, adding in some glute isolation. We build up to higher-rep finishing sets,…

IF YOU’VE BEEN LIVING UNDER A ROCK, HERE’S A primer on the keto diet: Our body traditionally uses glucose to fuel both our muscles and our brain. When you cut your carb intake to less than 5% to 10% of your total calories, the glucose deprivation forces your body to instead use fat as fuel in your workouts and forces your brain to release ketones, a backup brain food that has such effects as stopping epilepsy and enhancing mental clarity. So far, science has found that keto is an option for those looking to trim fat and can also help improve your insulin resistance and cholesterol levels, reduce blood pressure, and maybe even offset type-2 diabetes. However, another study from The Lancet suggests that limiting carbs can shorten your lifespan,…

You’ll be hearing the name Seltos a lot in the coming months. Either from a friend, neighbour or personal trainer flashing the keys to their new SUV. And as far as KIA’s SUVs go, this is the smallest one and by logic also the cheapest one coming in at just over R350,000. Think of the Seltos as your upgrade from the KIA Rio or KIA Cerato, or downgrade from the Sportage – three models that have epitomised KIA’s build quality and design over the years. Seltos is the perfect size for visibility and agility while a lift in ground clearance also protects the underneath of bumpers from high kerbs. You’ll also be relieved that potholes are no longer such a pain or potential roadside emergency. There’s not a bad angle…