Innholdsfortegnelse for December 2021 i Muscle & Fitness Hers South Africa

"WHAT WORKS FOR ME IS SIMPLICITY AND CONSISTENCY." Cora, 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 began when, as a little girl in the Philippines, I saw my first woman with muscles. She looked so beautiful. So powerful. And I wanted to be just like her. What’s amazing is that I became great friends with this woman once we all immigrated to the US. Her name is Yoli and she was one of the first female competitor I ever knew, and she was my initial guide into the fitness world. My first husband was also a major influence as he taught me the basics…

TIME OF DAY TO WORK OUT? “Morning. I get it done right when I wake up, then I feel good for the rest of the day. You have to fill your own cup before you can pour it out to others, you know?” WORKOUT SPOT? “Gold’s Gym in Venice Beach. It’s hard to work out there because it’s so busy, but there’s a lot of love, a lot of good energy.” WORKOUT MUSIC? “Anything you can ride a unicorn to—happy-go-lucky, inspiring, uplifting. At the moment, it’s Avicii.” GUILTY-PLEASURE FOOD? “Thin, golden, super-crunchy french fries with tomato sauce.” MEAL TO COOK? “It changes, but right now I’m into this black bean spaghetti that tastes like real pasta.” WAY TO RELAX? “I love stretching, coloring, painting, gardening, cooking, and reading. Anything that…

1 KEEP IT SIMPLE “A lot of people will try to come up with a whole bunch of different fancy movements, but it’s better to master the basics. And don’t watch people on Instagramthey don’t always know how to train properly.” 2 TRAIN LIKE YOU’RE COMPETING “Imagine yourself onstage posing, showcasing the body part that you’re working. That allows you to focus, tap into the muscle deliberately, and not lose form.” 3 EVEN THINGS OUT “Look in the mirror and make sure you’re lifting the same on each side. Sometimes people lean more to one side or pull harder on one side, and that creates imbalances.”…

Do them before your typical warmup and mobility work. Before each rep, take a deep breath. Make sure you’re focused before initiating the movement. Adhere to the set prescription listed for each move. For reps, don’t exceed four per set. Each rep should feel better than the last. However, if you’re doing these on a non-lifting or easy day, you can go two to three reps past when you feel “awake” to help increase your power output. Use a light weight. “My World’s Strongest Man competitors use between 4 and 6kg medicine balls for these,” Triana says. “So pick a light weight, between 2 and 4 kilos, and be as explosive as possible. Speed is king.” Rest 45 to 90 seconds between sets if you perform one or two reps;…

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…

TO REDUCE AN INFECTION: Yoghurt Douches Vaginal yeast infections, caused by an overgrowth of the fungus Candida, are a common health concern, causing itching, burning, and discharge. In addition to using OTC antifungal creams and suppositories, some women insert yoghurt into the vagina. “Yoghurt contains strains of the good bacteria Lactobacillus, so you can use it vaginally,” explains Minkin. A 2015 Iranian study found women who used a mixture of yoghurt and honey had better results in reducing yeast infection than those who were treated with a standard antifungal aid. TO REDUCE VAGINAL PAIN: Topical Creams Vulvodynia is a burning, stinging irritation or rawness around the genitals that can occur in one area or the entire vulva. Treatments vary, but one to try is a topical antifungal cream, says Minkin.…

FEELING PRETTY good about cutting out pasta, potatoes, and other starchy fare from your diet? Not so fast: Research shows you may actually be missing out on a slew of health benefits, including a sleeker physique. That’s because all high-carb foods are not created equal. Some are rich in resistant starch, which actually promotes weight loss, plus a whole lot more. Resistant starch is a type of fiber found in certain plant foods, including beans, corn, and bread. As the name implies, this starch “resists” digestion in the small intestine, which prevents your body from absorbing the calories it contains. By the time resistant starch makes its way to the colon, specific types of good bacteria feed on it to produce short-chain fatty acids, including butyrate (more on that below).…

Such an honour to have you feature on Muscle & Fitness Hers, 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? Thank you so much for having me. I’m honoured to be part of your publication. Well, I’ve pretty much been part of the health and fitness industry my entire life. My family owns a natural foods super-market, so needless to say, it’s kind of in my blood! My parents placed a great deal of importance on eating properly and understanding the holistic lifestyle. So I would say I am very fortunate to have had that influence and education at such a young age. Growing up, sitting in front…

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…

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TRAIN THOSE TASTE BUDS “Whatever you eat, your body will adapt to and crave. So enjoy the pleasure in learning how to make delicious foods with a healthy twist and knowing exactly what’s in them.” PSYCHE YOURSELF UP “Get some good music and a cute outfit and a state of mind where you’re gonna kick ass. Tell yourself you’re an Olympian, find that badass persona, and channel that inner warrior to attack your workout.” CONSISTENCY AND INTENSITY RULE “Halfway is better than no way. Even if you don’t go to the gym for an hour, if you go every day and do 15 minutes intensely, there’s gonna be a payoff.” TEAM UP “Cultivate camaraderie in your community. Having that accountability and training with a friend or partner is fun. We’re…

WHAT IT IS Four weeks of 10-metre sprints with a Prowler sled with descending rest periods. “This is a true measure of strength, speed, and power,” says Jim Smith, C.P.P.S., owner of Diesel Strength & Conditioning. “The goal is to perform as many ‘repeats’ as possible without any loss of speed or diminished quality of movement. Forward torso lean, positive shin angle, and full extension of each drive leg should be maintained throughout.” HOW TO DO IT Record an initial 10-metre Prowler sled sprint with a stopwatch. Multiply your time by 1.1 to get your goal time for each subsequent push. For example, an initial 10-metre sprint performed in five seconds will produce a goal time of 5.5 seconds. You’ll then perform 10-yard Prowler sprints until you’re no longer able…

DEWY, YOUTHFUL SKIN begins with hydration, and we’re not just talking about the water you drink. (Though that’s key!) These top beauty products are formulated with age reversal at their core. They penetrate skin deeply with uniquely powerful ingredients that help improve unwanted conditions and turn back the signs of time, day by day. 1 THE ISSUE: WRINKLES FIX IT WITH: CLARINS DOUBLE SERIM A Complete Age Control Concentrate formulated to help work on the five vital functions of the skin for a more youthful and radiant complexion. Now containing 21 active plant extracts including new star ingredient turmeric. R1250.00, clarins.co.za 2 THE ISSUE: CROW’S FEET FIX IT WITH: ESTEE LAUDER ADVANCED TIME ZONE Help “rewind” the appearance of ageing around your…

IN SEPTEMBER LAST YEAR, CYDNEY GILLON SUCCESSFULLY DEFENDED HER FIGURE OLYMPIA CROWN. FOR AS LONG AS SHE CAN REMEMBER, Cydney Gillon has been fast. “We had this school race called the Turkey Trot,” she recalls. “And I won it every single year until I broke my ankle one year—all the way from preschool through fifth grade.” But that’s just kid stuff, right? Not exactly. Since those early days in the Atlanta suburb of Douglasville, USA, Gillon has made a habit of arriving ahead of schedule. She did her first bodybuilding show at 14, cracked the UPenn track team at 18, reached the final four of Survivor: Kaôh Rong at 23, and in 2017 became the youngest-ever Figure Olympia champ at 25. We’re sensing a trend here. Just because her rise…

Start out by performing just one or two of the moves you see here before a training session, and be sure to keep track of how many reps it takes for you to feel “turned on.” “When you’re ready to go, it’s very noticeable,” Triana says. “You’ll be sweating slightly, you’ll feel mentally in the zone, the reps will feel easier, and you should feel lighter and more nimble.” All five of these moves are similar in terms of how they prime you to lift, so feel free to pick a few favourites and stick with them or cycle through them. “Think of them as tools to have in your toolbox,” Triana adds.…

YOU PAY ATTENTION to your health, making sure you get enough sleep, eat right, and exercise on the regular. But are you taking care of your needs south of the border? Your vagina is a complex, amazing organ, but it’s often severely misunderstood, especially when it comes to fad beauty trends and treatments. Here’s the lowdown on your down low. VAGINAL STEAMING WHAT IS IT? A blend of herbs, such as mugwort, rosemary, wormwood, and basil, is placed in a basin of hot water. The idea is to sit or crouch (unclothed) over the basin and allow the steam to enter your netherlands. The theory is that the steam helps soften and open the vaginal tissues, allowing the medicinal properties of the herbs to be carried up into the uterus.…

AFTER THE birth of her second child in 2003, Jennifer Nicole Lee weighed more than 200 pounds. “I struggled with weight my entire life, then I became a mother and realised I had to get my act together to take care of my kids,” she says. “It was about more than just looking good in a bikini.” That’s when her transformation began. Now 43 and in the best shape of her life, the celebrity trainer and fitness model runs an empire that covers online coaching, workout videos, books, and fashion, and she continues to inspire countless others in their own fitness and weight-loss journeys. So we asked Lee to share her top anti-ageing tips for looking and feeling your best. Because, as she says, “if you allow yourself to get…