Innholdsfortegnelse for May 2022 i Muscle & Fitness Hers South Africa

OUR MODEL: Melissa Trapani“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…

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 would…

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…

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…

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.…

• 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. —Diana Kelly POWER UP…

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…

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…

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…

Just as a business needs a plan to map its growth, your body needs a fitness plan. That’s where periodisation comes in. A long-term, cyclical training strategy meant to maximise gains, prevent injury, and avoid plateaus by varying time, volume, and intensity, periodisation can help those just starting out to safely progress and allow avid exercisers to see continued improvements. Most periodisation plans cycle between a build phase of mostly higher-intensity workouts and a taper phase and recovery period. Before you begin, take a moment to define your goals, whether it’s prepping for a competition, training for a race, or reducing body fat and adding muscle. Then think about your time frame—how long do you have to reach your primary goal? Finally, write down the increase in weights or reps,…

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…

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…

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…

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.…

Florencia, such an honour to have you 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? Since I was 15 years old, I worked as a model in my hometown (Córdoba, Argentina) in modeling and fashion. After finishing high school, I continued my education with a university degree, a Bachelor of Nutrition. Throughout my career as a model, I have traveled a lot to beautiful places that have been a great learning experience in my life. And that is how, working as a model, I began to discover my passion for communicating when I had the opportunity to host a fitness TV program. I liked…

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.…

• 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)…

LORNA JANE CLARKSON has been setting the pace for sexy fitspirational activewear for the past 25 years. Forever emphasizing balanced bliss, she is living out a promise to bring women food and lifestyle tips that can help them reach their fit-living goals. Hers editors swooned over this power-food-packed, satiating breakfast from her cookbook Nourish and enjoyed the healthy-living tips found in her newest book, Inspired. To speed your morning, prepare the veggies the night before, then just heat in the morning with a fresh egg. Enjoy! NOURISHING BREAKFAST SALAD PREP + COOK TIME: 35 MINUTES SERVES: 2 INGREDIENTS FOR SALAD 300 gram piece pumpkin, unpeeled, cut into ½-inch-thick slices 90 grams Swiss brown mushrooms, halved 1 large zucchini, cut diagonally into ½-inch-thick slices 1 small red bell pepper, sliced thickly…

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…

Such an honour to have you 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? Thanks for having me in this month’s issue! I’m very honoured to be a part of this magazine. I actually started off as a New Year’s resolutioner, so day 1 of 2013 was the beginning of my fitness journey. My goal was to get fit and look good, but I took it even further when I made a bet with an ex of mine. That ex stated that I never finish anything and said I’d never finish this New Year’s goal of mine. Little did they or I know…

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…