Innholdsfortegnelse for February 2022 i Muscle & Fitness Hers South Africa

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…

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…

I always get hungry during my workouts. What’s the best way to keep my stomach from growling? “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…

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.…

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…

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…

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…

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…

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 ” BALANCE “I feel balance is so important. I chose the life of a professional swimmer so obviously I am not able to do what everyone else can. One of the greatest things about swimming is that I get to travel around the world. Seeing new places, meeting new friends and making memories is a life well lived, so I think I’ve got a good balance right now.” FUN AND “SCHWING SCHWING” “I love swimming…

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 sugar and won’t cause a sudden spike in blood sugar levels. However, they also frequently can cause bloating and diarrhoea, especially when eaten in excess. Look for sugar…

STAYIN’ ALIVE • Get in top of plank position, feet slightly wider than hip width. • Extend right hand overhead and then diagonally to side (2 o’clock), while pointing left leg diagonally (8 o’clock) to opposite side. Pause 1 second. • Return to start. Repeat for other side (left hand and right leg). TABLETOP HEEL TO SKY • From a seated position with knees bent 90 degrees and hands beneath shoulders, lift hips to form a tabletop position. • Keeping left leg straight, raise it to the ceiling, as if kicking a ball from the air, then lower to tap heel on floor. • Return to start position. Perform movement for right leg. • Repeat in steady, controlled manner for time. STAR PLANK ROLLOVER (SLOW PACE) • Get in top…

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…

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…

How to: Perform each exercise for 20 seconds, then rest 20 seconds before beginning the next move. Do the first circuit three times through, then rest for as long as needed before beginning the second circuit with the same time intervals. CIRCUIT 1 Battle-rope waves Burpees Med ball side tosses (to wall or partner; right side) Battle-rope alternating waves Med ball side tosses (to wall or partner; left side) CIRCUIT 2 30cm box sprint strides Box decline push-ups Med ball overhead slams Box elevated bridges 45-to-60cm box jumps…

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 impress 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…

SUPPORT SYSTEM “Fortunately, my husband Christiaan, shares the same love for the sport, which provides a huge support structure. He is my biggest supporter, always manages to stay positive and without him I would definitely not be able to manage a competitive sporting career. We travel together 90% of the time and both race competitively, so in recent years, we have aimed to concentrate on different races to support each other, which we found to work very well.” 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…

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…

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…