Innholdsfortegnelse for May - June 2021 i Muscle & Fitness Hers South Africa

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? I have always been interested in health and fitness since my late teens. I would always love the way the females would look so strong and sexy. Aside of that, I wanted to look and feel good too. I started my fit journey when I started my mainstream career in movies and commercials. I was born and raised in South Florida where the weather is beautiful, the people are glamourous, and many opportunities. I was able to use my fitness expertise and skills during a rough patch in life and it basically kept me sane. After 20 years of practicing…

MARIA V., STOCKTON, CA “I’m a 44-year-old grandmother. I’m weigh about 68 kilos. I work out three days a week, focusing on the upper body. My goal is to lose weight and sculpt muscle all over.” OUR EXPERT SAYS Congrats on being such an active grandmother! You’re working out often enough to meet your weight loss and muscle development goals but need to focus on the quality of your training and nutrition. For workouts, try to include compound (multijoint) exercises for upper and lower body, done at a high enough intensity that you feel fully fatigued by the end of each set. Progression is critical: Every four weeks, increase the weight while hitting the rep counts outlined here. To help keep your diet on track, use a food log. I…

STATIONARY BIKE Indoor cycling classes offer fat-blasting, calorie-scorching, leg-sculpting workouts in a competitive yet social setting. Top instructors designed these routines for the days you can’t make it to class. Just bring your own beats and start pedaling! Follow the simple, effective warmup below before you start the hill and sprint workouts on the next page, advises Self, who put together all three. Use the RPE (rate of perceived exertion) scale of 1 to 10 to determine how hard you are working: 1 = easy, 5 = moderately challenging (hard to sustain for more than three minutes), 10 = extremely challenging (an effort you couldn’t sustain for more than 60 seconds). Resistance is indicated at four levels: light, moderate, heavy, and very heavy. Speed is slow (40–60 rpm), moderate (70–80…

AVOCADO: Loaded with healthy monounsaturated fat plus vitamins, minerals, and phytonutrients. Spread over toast, toss in a salad, or enjoy with a drizzle of olive oil, lemon juice, salt, and pepper. How much: ½ per day. BERRIES: High in fiber, which hustles the food you eat through your system, plus antioxidants to help boost workout results. How much: ½ cup per day. EGGS: A great protein source with a balance of amino acids. Don’t fear the yolk, Boyer says. “It’s where more of the nutrients are found, plus the vitamin D there can help control appetite.” How much: One to two every other day. APPLES: A large apple has about 5 grams of fiber and is composed of nearly 85% water, both of which help you feel satiated, says Boyer.…

• BEGIN with the Ultimate Sandbag just outside your right hand. If you don’t have a sandbag, a heavy dumbbell will also do. • GRAB side of sandbag or dumbbell with your left hand. • KEEPING your body in a straight line and without rotating your hips, slowly drag the sandbag toward the left side without lifting the weight (aim for a four to six count). Stop when it is completely past your left shoulder and no longer under your torso (shown). • PLACE left hand on floor and drag sandbag with right hand back to start, keeping the same tempo and posture. • REPEAT, alternating, for 30 seconds. Want an Ultimate Sandbag (USB)? To get this editor’s pick training tool and for more USB downloadable programs to get toned…

CLEANING UP YOUR DIET HAS NEVER BEEN more popular. Whether it’s in the gym, at the grocery store, or dining out, “eating clean” is the talk of trainers, nutritionists, chefs, friends, and family. But what does all this chatter really mean? For most people, eating clean isn’t a diet you follow for a few weeks to drop a few kilos. It’s a lifestyle—one that involves choosing foods that are minimally processed and contain little or no artificial sweeteners, food coloring, or other additives. Think corn on the cob, not cornflakes; grass-fed beef burgers, not Big Macs. It’s how your great-grandparents might have eaten in the days before fast food, GMOs, and Red No. 2. Advocates extol the numerous benefits of cleaning up your act, from increased energy to shinier hair.…

• WE KNOW GUYS love supplements that help them gain mass and build strength. But many women tend to shy away from ingredients that promote size, fearing that they’ll get too bulky. That’s one reason many women still don’t reach for creatine when they’re picking out supplements to boost their workout results. But before you discount this well-studied strength aid, take a moment to consider the following benefits: YOU’LL BUILD LEAN MUSCLE Your muscle cells naturally make creatine phosphate, which when broken down provides immediate energy to muscle fibers. When you supplement with creatine, your body can store more of this energy-giving molecule, strengthening the contractions of the muscle fibers. That means you can pump out more reps—and build more muscle—when you’re training. YOU’LL TRAIN LONGER (SO YOU’LL BURN MORE CALORIES)…

THE ADULT PORTION PLATE The Portion Plate is an interactive tool for teaching consumers appropriate food portions. It’s an actual plate that offers a tangible demonstration of how much food we should eat. Not only are the plate’s illustrated portion areas a good guide to follow, but the makeup of a good meal is also presented. This means 1/2 of your plate should be fruits and vegetables, 1/4 of your plate whole grains and the remaining 1/4 lean protein. wantitall.co.za COOKING STAR DIGITAL SPOON SCALE Some of your favourite foods can pack a calorie punch in small doses, for example, your nut butters and healthy oils. This digital spoon scale from Soehnle is perfect for measuring smaller amounts of foods so that you don’t increase your calorie intake unnecessarily. It…

It’s not your imagination—those high-tech T-shirts and tanks really do smell up your hamper, especially if they’ve been sitting around for a day or more, according to a new study published in the journal Applied and Environmental Microbiology. Odor-causing bacteria called micrococci grow better on polyester than cotton, causing the clothes to emit an intense aroma. To help keep down the stench, launder your gear as soon as possible, using detergents that are specially formulated to handle synthetic fabrics and sweat odor. On our favorites list: ProWash Activewear Detergent ($30 for three 24 fl oz packages, amazon .com); or Tide Plus Febreeze Freshness Sport ($13 for 46 fl oz, drugstore .com).…

MAINTAINING YOUR WEIGHT LOSS and fitness goals is one of life’s greatest rewards—and challenges. And certain foods like sugar, even those found in “healthy” foods, can derail those commitments indefinitely. That’s why Tosca Reno, best-selling author and founder of the Eat-Clean Diet series, wants you to nix the refined sweet stuff for good. Her philosophy: “Remove the sugar, reveal the physique.” More than 15 years ago, Reno, too, was addicted to sugar and suffering the consequences: depression and stalled weight-loss efforts. But cutting the sweet stuff from her diet turned that pattern around. Too much sugar can cause insulin spikes, drain energy, lead to cravings, and signal the body to store more fat. But replacing sugary foods with healthy carbs, protein, and fat will help slice out fat cells that…

Want to cut body fat? Try cutting down on the types of food you eat. A new study in the journal PLOS ONE found that when consumers have too many options, they’re more likely to eat more. But it’s not just about the number of brands to choose from. “Too much variety in general has been shown to lead to overeating,” says Mitzi Dulan, R.D., a nutritionist based in Leawood, KS. Previous research from Cornell University Food and Brand Lab has found that when moviegoers were given M&M candies in 10 different colors, they ate 43% more than people offered the same number of M&Ms in seven colors. “Studies suggest that the less variety you have in your diet, the better able you are to stay on track,” notes Dulan.…

• YOU EAT CLEAN as often as you can and are strict with your diet when training for a competition, but if your eating has gone from healthy to obsessed, you might be suffering from “orthorexia nervosa.” Awareness of this disorder, defined as a “fixation on righteous eating,” is on the rise, according to the National Eating Disorders Association. How to tell if your habits have slipped over the line? If your eating behaviors are very rigid and restrictive, you find yourself being consumed by thoughts about food and eating patterns, or you find that food impacts your self-esteem, you might be suffering from the disorder, says Riley Nickols, Ph.D., a sport psychology resident in the Victory Program at Mc-Callum Place, an eating-disorder treatment facility in St. Louis, MO. If…

THE GLOSSY POUT Lipgloss is back! But brands definitely had to up their game by creating non-sticky products due to “hair sticking to your lips in the wind disasters” of the past. HERS suggest RIMMEL OH MY GLOSS! Up to 6 hours of colour, shine, comfort and moisture for your lips. It’s a lip-loving gloss with argan oil and vitamin E that features Rimmel’s ‘Gloss Lock’ technology, which delivers an elevated, long-lasting 3-dimensional shine. It’s non-sticky, lightweight and comfortable to wear. EYELASHES THAT POP If you still want to add a splash of colour, vibrant mascaras are definitely a thing for the 2019 season. HERS suggests PAINTGLOW NEON UV MASCARA. Are you bored with your trusty black mascara? Are you in search of a head-turning alternative that can provide maximum…

Sarah’s menu BREAKFAST: Egg whites, steel-cut oats, and berries SNACK 1: Chicken breast, brown rice, and green veggies LUNCH: Sirloin steak, white rice, and green veggies SNACK 2: Protein shake, peanut butter, and an apple DINNER: Chicken breast and spinach or asparagus SNACK 3: Egg whites and almonds Training schedule HIIT FASTED CARDIO 3–4 TIMES A WEEK MON: Glutes, hamstrings, and triceps TUES: Back, biceps, and core WED: Shoulders THURS: Cardio FRI: Quads and hamstrings SAT: Glutes and hamstrings SUN: Off…

ASHLEY SOTO was able to get away with eating lots of junk food when she was growing up, but the combination of an unhealthy diet and having two children close together (daughter Melanie was born in 2010; daughter Ava in 2011) was hard on her body. By 2013, Soto, 24, packed 161 pounds onto her petite 5'3" frame. It took an emotional toll as well. “I constantly pointed out what was wrong with myself.” That March, she decided she’d had enough. She found inspiration in other women’s postings on Instagram. “I started teaching myself new recipes, going to the gym, and researching different exercises.” She replaced those high-calorie junk foods with sweet potatoes, chicken breast, quinoa, and leafy greens. As a stay-at-home mom who is studying health-care administration, Soto fit…

“FITNESS EMPOWERS ME. EVERY OTHER ASPECT OF MY LIFE FALLS INTO PLACE WHEN I AM TRAINING.” IT’S NOT EASY getting a body like Madonna—at 57, she’s got the strength, stamina, and muscle tone of a fit woman half her age. Her intense work ethic plays a big part, but her personal trainer, Craig Smith, also gets credit for keeping her fit and energized. “Our workouts are designed to support what she does onstage, which means a mix of endurance, flexibility and mobility, stability, balance, and resistance training,” says Smith, who is also the creative director of Hard Candy Fitness, a chain of fitness studios created by Madonna in 2010. The pop icon, who kicks off her 42-city Rebel Heart worldwide tour this month, regularly follows workouts like this fast and…

Reverse Tabata on the ASSAULT AIR BIKE TIME: 4 MINUTES “The Assault Air Bike is the most demanding bike of its kind,” says Noah Abbott. Try to do an eight-round reverse tabata for total calories—that’s 10 seconds of work followed by 20 seconds of rest. “Clients who have never done it sometimes sniff, thinking it will be too easy.” But this workout has most athletes reduced to a puddle. CrossFit Jerry Hero Workout on the TRUE FORM TREADMILL and CONCEPT2 INDOOR ROWER TIME: 21–30 MINUTES Unlike most treadmills, the True Form is not motorized, so the experience is more like actual running, says Abbott. He recommends the classic CrossFit workout “Jerry,” named to honor Sgt. Maj. Jerry Dwayne Patton of the Army,…

CHAIN BARBELL SQUAT WORKS: Core, Thighs ● Stand with a barbell across your shoulder blades, chains hanging from both ends. ● Place your feet slightly wider than shoulder width apart ( A) . ● Slowly lower into a squat until your thighs are slightly past parallel to the floor ( B) . ● Rise explosively from the bottom of the squat, halving the time of the descent. ● Perform three sets of 12, 10, and 8 reps. Tip: CHAINS ADD AN INSTABILITY THAT REQUIRES A NATURAL COUNTERBALANCE. X JUMP PUSHUP WORKS: Shoulders, Chest, Core ● Get in pushup position, but place your feet about 30 inches apart. ● Perform a pushup, then jump your legs together while staggering your hands, one palm in front of the other. Land with elbows…

• BEGIN in elbow plank position with your elbows under your shoulders and palms facing each other, feet hip width. • PRESSING through your toes and keeping tension in your trunk and hips, straighten right arm and plant right hand in top of pushup position. • STRAIGHTEN your left arm, pressing up into pushup position. • HOLD the plank at the top for one count, then slowly reverse the movement, lowering left forearm and then right, without rotating the hips. • SWITCH the order to lift back up, planting left hand first, then right. Then lower your right elbow first. Continue alternating for 30 seconds. Have a super-tough move for your fellow Hers readers? Bring it! Send your Hardest Move to AskTheEd@muscleandfitnesshers.com.…

THE SHOULDER is the most flexible joint in the body, but it’s also one of the most injured. Blame its hypermobility (no other joint can move 360 degrees) and underlying instability. But your workout routine may also be causing trouble. “Shoulder injuries are often the result of imbalances between the chest and back muscles, particularly the pectoralis major, the infraspinatus, and deltoid muscles,” says Alvin Brown, an osteopath and clinical director of the Centre for Healing and Personal Potential in Ontario, Canada. These imbalances are often linked with tightness and inflexibility. Poor lifting technique can also cause problems. The most common shoulder injuries include tendinitis, bursitis, and tears. If you have a loss of full range of motion above 90 degrees and pain when moving your arm around, you’re most…

Those few pounds you put on over the holidays might be doing more harm than you think. A new study found even a small amount of extra weight can raise blood pressure levels and affect cardiovascular health. The study, presented at the most recent American Heart Association’s High Blood Pressure Research Scientific Sessions, showed that even a 5% increase in body weight due to excess eating leads to a 4mmHg increase in blood pressure in lean, healthy individuals. (For a 130-pound woman, a 5% increase in body weight would be 6.5 pounds.) The increase in blood pressure was specifically related to increments in deep belly (visceral) fat. “Even a few extra pounds can contribute to an increase in blood pressure if the fat accumulated is predominantly inside the abdomen,” says…

That food label you are so diligent about reading may be highly misleading, according to experts who say the numbers may be off by as much as 25%. “Current methods for determining calories are imperfect,” notes Katherine Tallmadge, R.D., a nutritionist based in Washington, D.C. More often than not, the numbers are higher than they should be, especially when it comes to protein and fiber. “We all digest foods differently, so it’s impossible to say exactly how many calories you might get from these nutrients,” says Tallmadge. Ironically, processed foods seem to be more accurate with label information than high-protein, low-carb, and fiber-rich whole foods, which is helpful in knowing which foods to avoid. “I would still have faith in the food labels, as that’s our only choice,” adds Tallmadge.…

• THAT ROCKET FUEL you guzzle to power you through your workout could be the reason you’re feeling anxious later in the day or tossing and turning well into the night. A recent Spanish study found that while athletes who downed the equivalent of three cans of energy drinks before a sports competition improved performance between 3–7%, many also reported insomnia, feelings of nervousness, and a heightened level of stimulation. Caffeine levels in energy drinks can range from about 40 to 242 milligrams per serving, with some packing more than one serving, according to a recent Consumer Reports article. If you find yourself feeling the effects, try reading labels to cut back on the caffeine and steer clear of the stimulant at least six hours before bed.…

LISTEN UP: Eating fish may be good for your ears as well as your heart. Research has long shown that high levels of omega-3 fats, typically found in deep-water fish like tuna and salmon, can protect against ailments like heart disease. A recent study found that eating fish may also help guard your hearing. Researchers followed 65,215 women over 18 years of age and found that those who ate two or more servings of fish per week had a 20% lower risk of age-related hearing loss than women who rarely chose fish. Experts speculate that eating fish can help protect hearing by maintaining blood flow to the inner ear.…

TELL US A BIT ABOUT YOURSELF? I’m a Kentucky girl, born and raised. I grew up lower class, but today the things I’m most thankful for are the things my mother wasn’t able to provide then. I’m a wife and mother. I own a very successful online training and nutrition business, called Macros with Em. I’m blessed to work with thousands of men and women transforming their bodies and lives through fitness and nutrition. WHAT WAS YOUR INITIAL REACTION WHEN YOU WERE CHOSEN TO SHOOT? Excited! But also humbled. I’ve worked very hard to be in the position I’m in, in terms of my life and my business. So having this opportunity is a dream come true! HOW DO YOU PREPARE FOR A SHOOT? For this shoot I did a…

Reverse Crunch to Heels Up Lie faceup on floor with legs extended, feet lifted above hips and flexed. Keep arms at sides with palms down. Using your lower abdominals, lift your hips off the floor, bringing heels toward ceiling. Slowly lower back down and repeat for a total of 30 seconds. Hands Back with Knee Tucks Sit on the floor with legs extended, knees slightly bent. Place hands behind you, palms down below shoulders and elbows bent behind you. Lift heels and lean back, engaging abdominals. Pull knees into chest. Extend legs forward, keeping them about 45 degrees to floor. Pull legs back to chest and repeat for a total of 30 seconds. Side Plank with Hip Drive Lie on right side with shoulders, hips and legs stacked, right forearm…

WARMUP (8 TO 10 MIN.): Get on the erg and focus on the parts of stroke and recovery to improve technique. PYRAMID: Focus on increasing your stroke rate by taking about 10 to 15 strong strokes at the following pace (strokes per minute): 20, 22, 24, 26, 28, 30, 28, 26, 24, 22, 20. Strength moves: Hop off the rower and do the following exercises for 45 seconds each: pushups, squats, crunches, planks. POWER INTERVALS: Pick up the pace and row for 20 seconds (try to maintain a 24 to 26 stroke rate), then recover for 20 seconds; repeat. Then row hard for 40 seconds, with 20 seconds of recovery, two times. Finish with 60 seconds of hard rowing, with a 20-second recovery after each. Strength moves: Hop off the…

THERE’S A REASON SO MANY SELFIES FEATURE A SEXY SET OF SIX-PACKS: Well-defined abs are the hallmark of fitness, a chance to show off the hard work you’ve put in with training and diet. And this one-month plan can help take your middle to the next level. “I’m a big fan of mixing up exercises so you never get bored and creating challenges so you always feel like you’re improving,” says trainer Lacey Stone, who designed this program. Equally important is diet: “If you eat poorly, you won’t see results, but if you do the routine and get your diet in order—hello, midriff!” 30-DAY SIX-PACK CHALLENGE Follow this plan for one month along with the diet tips on page 82 and watch those strong abs emerge. WEEKS 1 AND 2…

GARLIC & HERB CRUMBED HAKE FILLETS PREP TIME: 10 MIN COOKING TIME: 30 MIN SERVINGS: 4 – 5 INGREDIENTS 1 box of frozen hake fillets (800g) For the crumbs 60g almond flour 1 tsp garlic flakes 1 tsp onion powder 1 tsp salt 1 tsp dried basil 2 tsp dried parsley 1 tsp lemon zest Olive oil to drizzle over fillets Garnish with rosa tomato and ground black pepper. Once cooked finish off with fresh herbs and serve with a lemon wedge. INSTRUCTIONS Preheat oven to 200C. Prepare oven-pan with non-stick spray. Place frozen fish fillets in pan and in the oven for 10 minutes. In the meantime, mix the crumbs. Remove from the oven after 10 min and sprinkle generously with the crumbs. Drizzle with olive oil. Use a…

1 You don’t need a lot. Fitness enthusiasts used to take creatine up to five times a day for a week. But research from Bloomsburg University suggests you don’t need to load up to get results. Taking 2.3g per day for six weeks post-workout should be enough to notice stamina gains in five to seven days. 2 It’s not for coffee lovers. Some research shows caffeine can negate any benefits, so many users will avoid it in any form while taking creatine. 3 It pays to take a break. Since your body adapts to creatine, try cycling off after four to six weeks, then resuming after two to four weeks. This hiatus generally isn’t enough to lose any gains you’ve already made. 4 Creatine comes in many forms, including powders.…

Q “I train two to three hours in Muay Thai and jiu-jitsu, plus 30 minutes of cardio in the morning, some yoga or Pilates every other day, and lift once or twice a week. I eat between 1,500–1,600 calories a day with a balance of carbs, fats, and protein and then have one refeed day of around 2,000 calories. I get enough sleep, take a rest day, and have a daily multivitamin. But despite all of my careful planning I am still exhausted. What am I doing wrong?” —DOMINIQUE R. “This is a complicated question because each person’s individual needs are unique based on gender, body weight, and physical activity. But my gut tells me you are not consuming enough calories or getting enough hydration throughout the day,” says Felicia…

You and your fit friends know the many benefits of eating clean—now a few large food manufacturers are discovering a healthy diet is also good for business and are cleaning up their products. Below, a few of our favorite developments that are making it easier for everyone to eat healthier. General Mills: Original Cheerios are now non-GMO Ben &  Jerry’s: Eliminated GMOs from their frozen desserts Chipotle: Restricted antibiotics in chicken and are now GMO-free Panera Bread: Using more antibiotic-free chicken Tyson: Phasing out human antibiotics in all chicken products…

Salad dressing is probably the last thing you’d turn to for some quality protein, but TruTable’s new line of flavorful dressings and dips just might surprise you. They pack between 9 and 10 grams of protein into a 4-tablespoon serving with only 90 calories and 4.5 grams of fat. They’re also gluten- and cholesterol-free, all-natural, and low in sodium. Available in creative flavors like Orange Blossom Honey & Balsamic, Key Lime Caesar with Asiago, Orange Citrus & Black Chia Seed, and our favorite, Asian Sweet Chili & Tamari. ($6.99, trutable.com)…

ERIN STERN MISSED qualifying for the 2008 Beijing Olympics high jump by three centimeters. Undeterred, she channeled her athleticism into bodybuilding, winning her first show and starting down a path that led to two Ms. Figure Olympia titles. Now, after four years away from the IFBB Professional League stage, she’s back. “I left competition for a few years because figure was evolving into something more muscular,” Stern says. “It’s very difficult being a lifetime natural athlete in figure, so I decided that if I can’t do it naturally, I’m not going to try.” Then, in late 2017, the IFBB Professional League introduced the Elite Pro division, which follows anti-doping rules and includes a body fitness category. Stern competed in last year’s Arnold Classic South Africa, placing fourth. “Getting onstage was…

• LIKE MANY women, Sarah Bowes didn’t realize the number on the scale was ratcheting higher, until it climbed too far to ignore. She managed to lose her pregnancy weight fairly easily after having her son, Alex, three years ago, but after she returned to work she found balancing her job as a compliance officer plus the demands of raising an infant left her with little time or energy to eat right or exercise. “I gained back all of that pregnancy weight and then some,” says Bowes. “I’d get home and binge on cheap, processed foods like mac and cheese or get takeout.” When she tried to eat clean, it often became an excuse to eat unhealthily the rest of the day. Even weight-loss supplements failed to make a difference.…