Innholdsfortegnelse for July 2022 i Muscle & Fitness Hers South Africa

@KevinTalley Photo 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? I grew up a competitive gymnast and cheerleader. Being an athlete, training 4-5 hours per day…health and fitness was innate. I loved every minute of it! What is your typical workout routine? I truly try to listen to my body and not take training too seriously. I do what I am in the mood for. If its nice outside, you can usually find me on a jog or doing a HIT session outside. Indoors, I love to add a lot of plyometric training to my workouts. Anything…

• 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 eyes. Instantly, the delicate skin around your eyes…

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 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…

Model Tamara VanLeeuwen | @tamara.vanleeuwen 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? Thank you for having me in your magazine! As a child, I grew up always playing sports at school, especially soccer, and as a teen I was involved in school and church league soccer. I really enjoyed the stress relief being active gave. When I became a mother in my early 20s, I started struggling with a lot of health issues. I was diagnosed with an autoimmune condition, and even with medication and going for a run several times a week, and doing at-home…

• 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…

• 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…

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…

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.…

RESISTANT STARCH NUTRITION . 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…

• WE’VE GOT some great: news: It doesn't take a laundry list of exercises and an hour-plus to tone your body and build strength. Not when your program is intelligently designed, that is. In this case, it takes only two moves, thanks to the programming chops of renowned trainer Zach Even-Bsh, the founder of the Underground Strength Gym, the head strength and conditioning coach of the Rutgers University wrestling team, and the author of the best-selling book The Encyclopedia of Underground Strength & Conditioning. The two-exercise concept is a shining example of quality over quantity. “This is called training economics," Even-Esh says. “We take the exercises that deliver a high return of results on a short investment of time. This type of approach will always deliver results.” Even-Esh has designed…