Muscle & Fitness Hers South Africa September - October 2022

MUSCLE & FITNESS HERS GEAR UNDER ARMOUR Under Armour has announced the launch of their latest technology in footwear. UA THREADBORNE BLUR is a global release of a technical running shoe built for speed. From its lightweight Charged Cushioning for greater energy return, to the comfortable knit upper for a locked-in fit, these shoes are ‘so fast they should be illegal’. R2 199, zando.co.za NUTRITION USN B4-BURN B4-Burn Sherbet is a thermogenic, powerful pre-workout formulated with patented ingredients to boost energy and stamina while aiding weight loss and toning. R264, usn.co.za BIOGEN LEAN AMINOS Biogen Lean Aminos has been specially formulated by women, for women. The unique blend of BCAAs, essential amino acids, and ingredients has been designed to support energy, endurance and focus required to improve overall physical performance…

Karla 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 have been an entrepreneur in health and fitness over 25 years. With the mission above. Education + Motivation = Change. Describe every purpose and process in my company. The last job I had I was 17-18 years old. I was a cashier at a local health food store and manages the book, health food supplements and clothing section. I used to sit in the front and read books by Naturopathic Dr and Eastern Medicine Dr for hours. I had many food allergies at the time and was…

There's nothing Jessie Graff likes to do more than to defy gravity. Whether she's scaling 15-foot-high walls, jumping nearly five feet in the air, or hanging from ledges the width of a ruler, the 34-year-old American Ninja Warrior queen and professional stuntwoman appears to have superhuman strength and power. But while her natural tenacity and hyperfocus on being her best help, Graff works hard to make things look so easy. As one of the top obstacle competitors on the planet — male or female — Graff is constantly looking for new ways to train. The entryway of her Southern California home in the US is a 360-degree gym, complete with climbing walls, padded floors, and hanging bars. She's even got a backyard trampoline and treadmill pool. “My life's mission has…

JENNIFER RONZITTI @ JENRONFIT | IFBB BIKINI PRO “This routine helps achieve definition while keeping the waist small and tight. Everything is done with body weight — so you can do it anywhere. All exercises should be performed with a 2-0-2 tempo [two seconds to perform movement, zero seconds at the top of the movement, two seconds to return to neutral]. Rest 20 to 30 seconds between each set.” STABILITY BALL CRUNCH: (3×25–30) Place ball on the small of your back and crunch up, lightly supporting head with hands. RUNNER CRUNCH: (3×20 PER SIDE) Lie face-up with legs extended, right arm next to head. Sit up, bringing right elbow to front of right leg; at the same time, bend left knee toward chest. Lower; switch sides and repeat. STRAIGHT-LEG RAISE:…

TRAINING MOVEMENT MECHANICS • THE PUSH PRESS is an often-overlooked exercise by many that, if done correctly, can help build a ridiculously strong and balanced upper body. Compared with a standard military press, the leg drive used in this move also allows you to use more weight and get a greater muscular response. Unfortunately, most people don't do it right. Here are five reasons you might be struggling with the exercise — and how to perfect your form. 1 YOUR KNEES SHOOT FORWARD If your knees shoot forward when you dip, your hips may not drop straight down to transfer maximal force. Push your knees outward, as with a squat, to power back up. 2 BAR PLACEMENT IS WRONG The bar should rest on your shoulders and clavicle. This lines…

• BUILD LOWER-BODY strength, increase power, and rev your metabolism with this all-in-one plyo move — the pop squat. There's no equipment required, so you can do it anywhere, anytime. And there's one more bonus this exercise gives you that you won't get in other plyometric squats. “Since you have to cross your legs as you jump up, you'll activate the inner thigh muscles more than you would with a regular squat”, says trainer Cari Shoemate, founder of Houston's Bombshell Bootcamp in the US. Add three to four sets of 10 to 12 reps into your next leg day to round out your strength session or use pop squats at the end of any workout for a high-intensity cardio burst. Shoemate has clients do 40 to 50 reps to blast…