Muscle & Fitness Hers South Africa August 2022

MUSCLE & FITNESS HERS NUTRITION USN TRUST CRUNCH BAR UK The ideal light meal or snack replacement bar. Trust Crunch bars contain 20g of protein. Available in White Choc Cookie Dough, Cookies and Cream as well as Fudge Brownie flavours. R419.00 for 12, usn.co.za NUTRITION OPTIMUM NUTRITION NATURALLY FLAVOURED OATS AND WHEY Oats and whey are foundational elements of any athlete's diet. Oats are a complex carbohydrate providing energy to support strength and endurance training. Whey is a rapidly digested complete protein with all the essential amino acids to help support muscle recovery. By combining whole oat flour with whey isolate and whey concentrate, we've created an easy-to-mix nutritional powerhouse that frees you from the hassle of making this stack in an electric blender. We think you'll agree that our…

50 never looked so good How do you feel about being featured on the August cover? I am so honored to be featured on the cover! Looking at 50 and seeing myself on the cover gives me great pride and validation of what I have created with my Quantum Care program. Every year since I turned 40 and started living the Quantum Care way, I have seen improvements in my bloodwork, getting healthier from the inside is what my program is all about. I am a firm believer in evidence-based data and my programs start with the most minimally invasive techniques and natural protocols, that being saidthe improvements must be in the bloodwork, and I have seen the improvements in my own blood work and optimal biomarkers. This year alone I…

WHAT'S THE KEY TO GETTING A CURVED, firm, and totally tight backside? A full-scale attack on the muscles. “Your glutes respond best when they are targeted from different angles and movement patterns,” says Hers technical adviser Gino Caccavale. This multiangled approach goes far beyond traditional squats to target your abductors (outer hips) as well as your glutes, so you're lifting and toning all the lower posterior muscles for a rounded, more symmetrical look. IFBB bikini pro Ana Delia De Iturrondo shows us how she helps keep her enviable lower half in top shape! WIDE UP AND BACK BOUNDING WORKS: GLUTES, THIGHS; BUILDS EXPLOSIVE STRENGTH > Stand in an open area, feet hip-distance apart. Squat down, bringing fists in front of chin and keeping weight over heels. > Explosively make two…

PULSE STRENGTH STATS AVOIDING DEAD BUTT SYNDROME This preventable condition results when your glute muscles don't function properly together. HERE'S HOW IT WORKS > If you experience severe hip pain during and after running, or tend to shift the majority of your weight to one hip, you may suffer from gluteus medius tendinosis, aka “dead butt syndrome”. Your three gluteal muscles are all attached to the pelvis. If the larger gluteus maximus becomes weak, the smaller gluteus medius muscle takes on a workload it can't handle, causing inflammation, damage, and pain. HOW DO YOU FIX IT? > Left untreated, your knees, Achilles tendons, calves, and feet may be affected as they try to compensate for the pain and inflammation, so see a sports therapist for treatment. The syndrome can be…

FITNESS HOW-TO • EVER WATCH A SLOW-MO VIDEO of someone doing a vertical jump onto plyo boxes? At first you're thinking, “They can't get all the way up there!” And then, in a full-body wave of intensity, they do. But what good is that kind of training for anyone besides basketball players? Turns out, plyo box jump training can push all the rest of your training into overdrive. Here are tips from exercise scientists and performance coaches on how to go from a baby step to the big leagues to build strength and improve your overall conditioning with a single jump. BENEFITS OF PLYOMETRIC BOX JUMPS Plyometric movements “can increase power, reactive ability, jumping ability, and decrease injuries,” says Kim Goss, M.S., a former strength coach for the U.S. Air Force…

In 2015, you lost 50 pounds while touring. What prompted that lifestyle change? I'm 31 years old. I've been touring since the age of 15, and it causes so much wear and tear on your body. Around age 28, I made a switch because I realized my body wasn't recovering the way that it had. If you don't take care of your body, your body will break down fast. I also think a big part of the weight loss was coming off alcohol. What was the first step you took to living a healthier life on the road? I switched my going out to the bar after the show to getting up early for the gym. Getting healthy meal delivery was also a huge catalyst. I've been eating Trifecta foods…