Innholdsfortegnelse for August 2022 i Muscle & Fitness Hers South Africa

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…

HANGING OUT It doesn't take a lot of skill to hang, but here's how to do it safely: 1 Grasp a bar or sturdy tree branch with palms forward, as if you were going to perform a pull-up. 2 Start with a partial hang: With your feet on the floor or a bench, allow your body to hang down from the bar with shoulders completely relaxed. If your grip gets tired, come off the bar and repeat. Hang for about two minutes, working up to five. 3 Move into a full hang: Hang from the bar with your feet off the floor. Keep your body as still as possible and your shoulders completely relaxed. Work up to five minutes in the full hang. | 4 Progress to a two-armed swing:…

Cat/Cow WHY IT HELPS Relieves lower back pain HOW TO Begin on all fours, back flat and abs engaged. Inhale; on the exhale, round spine toward ceiling, dropping head toward floor (“cat”). Inhale, arching your back and lifting head and tailbone (“cow”). Continue moving from cat to cow for 10 to 12 smooth breaths. Pigeon WHY IT HELPS Opens hips HOW TO Begin in downward dog, hands and feet on floor, hips lifted. Place right knee under right shoulder, keeping shin as parallel as possible to front of mat. Place palms or forearms on floor, feeling the stretch along right hip. Stay four to six breaths; switch legs. Extended Child's Pose WHY IT HELPS Stretches lower back HOW TO Kneel on floor with toes and knees together. Lower arms toward…

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 HIIT session outside. Indoors, I love to add a lot of plyometric training to my workouts. Anything with jumps,…

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…

• NUXE SUN SPF30 FOR FACE & BODY This sun lotion with Sim and Water Flowers offers protection from the appearance of visible signs of skin ageing and promotes a sublime tan. Its fluid texture is easy to apply. It protects and moisturises; the skin appears supple and radiant. An incredible fragrance with notes of Sweet Orange, Tiare Flowers and Vanilla. Water-resistant. Photostable. Alcohol-free, non-comedogenic. Paraben-free. R440.00, Available at select Woolworths, Truworths & Edgars stores • SKNLOGIC PROTECT SPF30 SKNprotect is a sun protection cream that offers provides a certified high broad-spectrum UVA/UVB protection and anti-ageing benefits. Raspberry extracts aids in healing after sunburn and reduces scar formation. SKNprotect is a non whitening formula and is suitable for all skin types. Does not contain Octyl Methoxycinnamate. R171.00, sknlogic.com • THERAVINE…

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…

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…

WATER INFUSIONS “Adding some fresh fruit, herbs, and other foods to water brings more flavour to water, so you're more likely to keep drinking it”, says Lyssie Lakatos, RDN, co-founder of the Nutrition Twins (nutritiontwins.com). “Plus, you're getting added antioxidants and vitamins as the ingredients diffuse into the water but with veiy few calories.” Mint Cucumber Citrus Water Cucumbers are not only incredibly refreshing, they are also packed with antioxidants and antiinflammatories. “I love to snack on the fruit after it's been sitting in the water — it gets really plump and delicious!” says Lakatos. INGREDIENTS ¼ cucumber, thinly sliced ¼ lemon, sliced 1 lime, quartered ¼ cup mint * 250ml DIRECTIONS 1. Place cucumber, lemon, lime, and mint into a glass and add water. 2. Allow ingredients to sit for…

• It's a pretty common scenario: You, on the couch, clutching a pillow, cursing your cramps. In fact, dysmenorrhea (the scientific term for pain associated with menstruation) affects about half of all women who get their period for at least one or two days each month. But discomfort doesn't have to be a regular occurrence. Follow these strategies to keep you feeling strong and healthy all month long. 1 GET AHEAD > “Most period cramps are caused by an overproduction or oversensitivity to the hormone prostaglandin”, explains Mary Jane Minkin, MD, a clinical professor of obstetrics, gynaecology, and reproductive sciences at Yale School of Medicine in the US. “Prostaglandins help the uterine muscles contract, but they can also cause other muscles like those in the gut to contract, causing pain…

So, let's start at the beginning, your GYM BAG. Look for a gym bag that has convenient compartments and is suitable for dry and wet storage. One of our favourite gym bags is the Nike Radiate which sports a separate shoe compartment that is ventilated and durable. The ventilated zip pocket in the front can store your wet and dry essentials and the coated bottom panel will help to keep your gear dry. The main compartments open wide for easy access and there is also an internal pocket that will protect your valuables. R750, nike.com A GYM TOWEL is a no brainer. HERS loves the Microfibre Gym Towel from Bobums. It's veiy compact, lightweight and features zip storage for the things you just have to have with you when you're…