Muscle & Fitness Hers South Africa July 2022

karinaelle.com. OUR COVER MODEL: Karina Elle Instagram: @karinaelle Sponsors: Gym Shark, IdealFit website: karinaelle.com WHEN IT COMES TO appreciating sweat equity, there are early adopters— and then there's Karina Elle. “I remember in sixth grade using exercise to fix my mood when I was sad or mad or whatever,” recalls the budding fitness icon, 27, whose 1.4 million Instagram followers check in daily for workout tips, healthy recipes, humour, motivation, and more. “So from a young age I've had a grasp on how to transfer my emotions into energy.” Growing up Elle had plenty of opportunities to do just that, excelling in everything from crosscountry and track to cheerleading. Then a 10-inch growth spurt at 16 changed the game. Recruited as a model, the now statuesque French-Vietnamese beauty experienced that life…

Model Tamara Patrice | @itsTamara Patrice | @JasonEllisPhoto Wardrobe by Elisabetta Rogiani | @ElisabettaRogiani HMUA Jessie Maranda | @JessieMaranda Such an honor 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? I discovered my love for fitness about 15 years ago. I Stepped up my game in 2010 when I began training with a Team out of Long Beach Ca which helped me grow not only physically but mentally. My first year on the team I competed in four shows placing in the top five in my class. I quailed in my second show for nationals which I also competed in…

TRAINING FACE-OFF JULIA LADEWSKI, C.S.C.S. STRENGTH COACH AND FITNESS EXPERT “Many women love to get stronger, so heavy strength moves like barbell deadlifts and squats aid in that. But higher-rep hypertrophy work also helps build muscle while increasing your caloric expenditure.” JUMP SQUAT: With feet shoulderwidth apart, squat down until thighs are parallel to the floor and then explode up until feet leave the ground. (3 x 10 reps) BARBELL BACK SQUAT: Keeping your core tight and chest up, squat down with a loaded barbell on your traps. (4 x 5-10 reps) SINGLE-LEG DEADLIFT: Hold a dumbbell in one hand, feet shoulder-width apart, and lift the foot opposite of the hand holding the dumbbell off the floor. Hinge at your hips until dumbbell is at midshin level, (3 x 3-10 reps…

TRAINING MOVEMENT MECHANICS • IF YOU’RE Searching for a form of cardio that’ll have you sucking wind without punishing your joints, then look no further than the rowing machine, aka the erg. Unlike running on a treadmill or jumping rope, with the erg, your knees are spared. Also, since you’re really working only during the concentric phase—or top portion of the movement—you won’t be as sore the next day, which means your future workouts won’t be hindered, either. Row incorrectly, though, and you’ll risk an achy back and an all-around inefficient cardio workout. So avoid the following five mistakes to get the most out of the erg. 1 YOUR FOOT PLACEMENT IS INCORRECT Set the strap so it's around the widest part of the foot. This lets you drive with…

TRAINING CHALLENGE YOURSELF 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…

ATHLETE SNAPSHOT Cydney Gillon Website: cakefactoryfitness.com Instagram: @vytamin_c Sponsors/Supporters: Get Flawless Flair, Elite Tan Colorado, Tamee Marie Suits, Synergy Sports in Atlanta, USA 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 yearall 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…