Muscle & Fitness Hers South Africa February 2022

In this issue, we get candid with the talented Sarah Stage, a certified fitness coach & trainer, and influencer whose 2-million-plus followers trust her expert advice and tips on how to get into the best shape of their lives! As a trainer, coach, businesswoman, wife, and mother to two boys Sarah knows the struggle of juggling a busy lifestyle while maintaining a fitness routine, a successful career, and spending quality time with her family. Now, Sarah wants to share her experiences and help others achieve the same balance so they too can live their best life! Take a look. Heya Sarah, firstly, you look amazing as always, and it's such a pleasure to have you share your story with us. Could we start with you telling us a bit more…

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…

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…

STABILITY BALL CRUNCH: (3x25–30) Place ball on the small of your back and crunch up, lightly supporting head with hands. RUNNER CRUNCH: (3x20 PER SIDE) Lie face-up with legs extended, right arm next to head. Sit up, bringing right elbow to front of right leg; at the same time, bend left knee toward chest. Lower; switch sides and repeat. STRAIGHT-LEG RAISE: (3x25) Lie face-up, hands at sides. Slowly raise legs perpendicular to floor; control the movement as you lower them down. SIDE PLANK CRUNCH: (3x20 PER SIDE) Begin in a side plank, feet stacked and shoulders over bottom elbow. Dip torso a few inches toward floor; return to neutral position and repeat. PLANK HOLD: (3x30 SECONDS) Get into a plank position. Keep abs tight, forming a straight line from head…

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…

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…