Innholdsfortegnelse for January - February 2021 i Muscle & Fitness Hers South Africa

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…

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…

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…

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 years, helping people realise their potential and being the best that they can possibly be. Also, it is a wonderful opportunity to give back to a sport that I have learnt and gained so much from.” PRACTICE MAKES PERFECT "The main thing is to just start. Get out onto the trails as much as possible. The more you do it, the more natural it will become and the more your mind and feet will adopt the technique. Like…

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 BODY 1/ Alternating Side Lunge 2/…

This issue we get candid with the beautiful and multi-talented Russian-born fitness model Katrina Huroni who shares her fitness journey with us. Katrina is currently a certified yoga instructor, health coach and fitness addict who loves spending her time training, swimming, playing tennis and dancing. She believes that true happiness and balance comes from both a strong body and a strong mind. Here, Katrina shares her story on how she got started on her spiritual mission, what motivates her to achieve her goals and how she'll continue building herself and her fitness career well into the future! It's a pleasure to have you Katrina. Could you tell us what inspired you to start your journey into fitness and what are some of your most memorable moments? My fitness life started…

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 impre 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…

“I follow a very basic nutrition policy of a healthy, balanced diet, eating as much foods from the earth as possible, cutting out processed foods and generally avoiding foods that are contained in packages. We get organic veggies delivered to our cottage on the farm, so I love to eat plenty seasonal vegetables. I also fill my diet with plenty of superfoods, such as chia seeds, oats, goji berries, spirulina, raw cacao etc. This generally leaves me with an abundance of energy for a hectic training and racing schedule, a healthy gut and I rarely get sick.”…

Two days each week, you’ll do kettlebellbased strength moves that target your muscles from every angle. If you don’t have access to kettlebells, dumbbells are fine, too. You’ll also do Tabata-based circuits, mixing in short bursts of intensity with brief recovery periods. “Tabata is one of the simplest and most effective forms of HIIT training — and it’s awesome if you’re short on time but want fast results”, McMatthews says. The best part: They increase your body’s afterburn, so you’ll keep torching calories. Finish with an exceptional express core routine that hits your midsection with rotational movements that are both fun and functional. Twice a week, aim to do some sort of active recovery — go for a hike, take a yoga class, hit the pool, or head out for…

Want to feel even more confident when you slip into that swimsuit next summer? Capitalise on all your hard work by steering clear of these foods or ingredients. 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…

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…

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.…

There’s nothing Jessie Graff likes to do more than to defy gravity. Whether she’s scaling 15-foot-high walls, jumping nearly five feet in the air, or hanging from ledges the width of a ruler, the 34-year-old American Ninja Warrior queen and professional stuntwoman appears to have superhuman strength and power. But while her natural tenacity and hyperfocus on being her best help, Graff works hard to make things look so easy. “Almost all your physical success comes from your thought process.” As one of the top obstacle competitors on the planet — male or female — Graff is constantly looking for new ways to train. The entryway of her Southern California home in the US is a 360-degree gym, complete with climbing walls, padded floors, and hanging bars. She’s even got…

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…

TYRE FLIPS “People tend to get injured when they try to muscle through this move instead of working more functionally”, Bender says. Get your butt low to the ground, then use that force to pick up the tyre while keeping your hips low, rather than trying to curl the tyre up with your back and arms. SLEDGEHAMMER OR MACE Square your feet to whatever you are hitting (likely, a tyre), with one hand on the bottom of the handle and the other toward the top, knees slightly bent. Keep your abs engaged throughout the swing. Oh, and start with a light hammer. HEAVY ROPES Bender suggests keeping your chest out (not hunched over), your head up, and your legs in a semi-squat.…

“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 piece of cheese with whole-grain crackers, or a Greek yoghurt sprinkled with whole-grain cereal. And make sure…

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.” SUPPLEMENTS I DON’T GO WITHOUT “Biogen Amino Power for gym sessions and Biogen Carbogen for my intensive swimming sessions ” FUN AND “SCHWING SCHWING” “I love swimming and I’m here to have fun. The more fun I have the better I do. Schwing Schwing (my catchphrase), means spread that positivity and be the you, you want to be.” WORDS I LIVE BY “Everything happens for a reason.” NOT JUST IN THE POOL “Swimming definitely takes up most of my training schedule but gym has an important role as well. I like to fit in…

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…

Tabata training intermixes supershort but intense bursts of effort followed by brief recovery periods and is backed by science as one of the most effective ways to get major results in a minimum amount of time. Follow it with all-important core training moves, which not only help your abs get into bikini shape but also allow the rest of your body to function at its best. HOW IT WORKS: Start with a warm-up, such as three minutes of light jump roping, then set an interval timer (download one for free on your phone) for one Tabata cycle. Each cycle should include eight rounds of work (20 seconds) and recovery (10 seconds). Start with Tabata 1, performing all eight moves in the circuit once through for the 20-second work cycle (four…

For fast, easy meal prep that brings you all the taste you want without a ton of extra calories or carbohydrates, look no further than your backyard braai. “Grilling adds a layer of flavour to foods that other methods like sautéing or searing do not”, says James Phelan, owner of J. William Culinary (jwilliamculinary.com) and author of Paleo Grilling: A Modern Caveman’s Guide to Cooking With Fire. Cooked over high heat, simple protein mains like steak, pork, and salmon get a flavourful char you won’t find in the oven or stove, adds Phelan, who crafted the recipes on these pages. Just be careful not to under- or overcook the meats, he warns. (Using a meat thermometer will help your efforts in this department.) Pair the mains with innovative sides that…

THERE ARE 30 TRILLION cells in THE ADULT BODY. REPEAT,30trillion.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 in your healthy-living…