Innholdsfortegnelse for April 2023 i Muscle & Fitness Hers South Africa

OUR MODEL: Melissa Trapani “FITNESS EMPOWERS ME. EVERY OTHER ASPECT OF MY LIFE FALLS INTO PLACE WHEN I AM TRAINING.” IT'S NOT EASY getting a body like Madonna— at 57, she's got the strength, stamina, and muscle tone of a fit woman half her age. Her intense work ethic plays a big part, but her personal trainer, Craig Smith, also gets credit for keeping her fit and energized. “Our workouts are designed to support what she does onstage, which means a mix of endurance, flexibility and mobility, stability, balance, and resistance training,” says Smith, who is also the creative director of Hard Candy Fitness, a chain of fitness studios created by Madonna in 2010. The pop icon, who kicks off her 42-city Rebel Heart worldwide tour this month, regularly follows…

THE MOST overlooked — and underrated — cardio machine in the gym just might be the indoor rower. Also known as an ergometer (or “erg” among enthusiasts), the rower offers a high-intensity. full-body bum: A 64 kilogram woman rowing at a good pace can blast 119 calories in only 15 minutes. “Rowing is multifaceted in its benefits—there is virtually no impact, it can be as intense as you want, and it's versatile enough for any fitness level.” says Arielle Childs, a fitness instructor. Many think of rowing as primarily an upper-body work-out, but it actually works the entire body, including your upper back, shoulders, anus, core, glutes, hips, and especially legs. Before you hop on a machine and start pulling, keep in mind that form is the key to getting…

STATIONARY BIKE Indoor cycling classes offer fat-blasting, calorie-scorching, leg-sculpting workouts in a competitive yet social setting. Top instructors designed these routines for the days you can't make it to class. Just bring your own beats and start pedaling! Follow the simple, effective warmup below before you start the hill and sprint workouts on the next page, advises Self, who put together all three. Use the RPE (rate of perceived exertion) scale of 1 to 10 to determine how hard you are working: 1 = easy, 5 = moderately challenging (hard to sustain for more than three minutes), 10 = extremely challenging (an effort you couldn't sustain for more than 60 seconds). Resistance is indicated at four levels: light, moderate, heavy, and very heavy. Speed is slow (40-60 rpm), moderate (70-80…

Tip: CHAINS ADD AN INSTABILITY THAT REQUIRES A NATURAL COUNTERBALANCE. CHAIN BARBELL SQUAT WORKS: Core, Thighs • Stand with a barbell across your shoulder blades, chains hanging from both ends. • Place your feet slightly wider than shoulder width part (A). • Slowly lower into a squat until your thighs are slightly past parallel to the floor (B). • Rise explosively from the bottom of the squat, having the time of the descent. • Perform three sets of 12, 10, and 8 reps. Tip: PRACTICE BRINGING HANDS TOGETHER BEFORE CROSSING THEM. X JUMP PUSHUP WORKS: Shoulders, Chest, Core • Get in pushup position, but place your feet about 30 inches apart. • Perform a pushup, then jump your legs together while staggering your hands, one palm in front of the…

PREP TIME: 10 MIN COOKING TIME: 15 - 20 MIN SERVINGS: 4 INGREDIENTS 2 medium papayas cut in half with pips removed FILLING 2 bananas mashed 1 heaped tbsp almond flour 1/2 tsp salt 2 tsp caramel essence 1/2 tsp cinnamon 2 tbsp raw honey 50g pecans Garnish with 2 crushed Ryvita chia seeds, a drizzle of honey, pecans, fresh thyme and a slice of lime. INSTRUCTIONS Preheat oven to 200C. Prepare baking tray with non-stick spray. Arrange papaya halves on baking tray. Mash the bananas and mix the rest of the filling ingredients into it. Scoop the filling into the papaya halves. Garnish with crushed Ryvita, chia seeds honey and pecans. Bake in the oven till stuffing is golden and the pecans toasted. Serve as is, or with yoghurt…

1 You don't need a lot. Fitness enthusiasts used to take creatine up to five times a day for a week. But research from Bloomsburg University suggests you don't need to load up to get results. Taking 2.3g per day for six weeks postworkout should be enough to notice stamina gains in five to seven days. 2 It's not for coffee lovers. Some research shows caffeine can negate any benefits, so many users will avoid it in any form while taking creatine. 3 It pays to take a break. Since your body adapts to creatine, try cycling off after four to six weeks, then resuming after two to four weeks. This hiatus generally isn't enough to lose any gains you've already made. 4 Creatine comes in many forms, including powders,…

• ERIN STERN MISSED qualifying for the 2008 Beijing Olympics high jump by three centimeters. Undeterred, she channeled her athleticism into bodybuilding, winning her first show and starting down a path that led to two Ms. Figure Olympia titles. Now, after four years away from the IFBB Professional League stage, she's back. “I left competition for a few years because figure was evolving into something more muscular,” Stern says. “It's very difficult being a lifetime natural athlete in figure, so I decided that if I can't do it naturally, I'm not going to try.” Then, in late 2017, the IFBB Professional League introduced the Elite Pro division, which follows anti-doping rules and includes a body fitness category. Stern competed in last year's Arnold Classic South Africa, placing fourth. “Getting onstage…

ASHLEY SOTO was able to get away with eating lots of junk food when she was growing up, but the combination of an unhealthy diet and having two children close together (daughter Melanie was born in 2010; daughter Ava in 2011) was hard on her body. By 2013, Soto, 24, packed 161 pounds onto her petite 5'3" frame. It took an emotional toll as well. “I constantly pointed out what was wrong with myself.” That March, she decided she'd had enough. She found inspiration in other women's postings on Instagram. “I started teaching myself new recipes, going to the gym, and researching different exercises.” She replaced those highcalorie junk foods with sweet potatoes, chicken breast, quinoa, and leafy greens. As a stay-athome mom who is studying health-care administration, Soto fit…

TRAINING WORKOUT MAKE-OVER “MARIA V., STOCKTON, CA “I'm a 44-year-old grandmother. I'm weigh about 68 kilos. I work out three days a week, focusing on the upper body. My goal is to lose weight and sculpt muscle all over.” OUR EXPERT SAYS Congrats on being such an active grandmother! You're working out often enough to meet your weight loss and muscle development goals but need to focus on the quality of your training and nutrition. For workouts, try to include compound (multijoint) exercises for upper and lower body, done at a high enough intensity that you feel fully fatigued by the end of each set. Progression is critical: Every four weeks, increase the weight while hitting the rep counts outlined here. To help keep your diet on track, use a…

THE EXERCISES THERE'S A REASON SO MANY SELFIES FEATURE A SEXY SET OF SIX-PACKS: Well-defined abs are the hallmark of fitness, a chance to show off the hard work you've put in with training and diet. And this one-month plan can help take your middle to the next level. “I'm a big fan of mixing up exercises so you never get bored and creating challenges so you always feel like you're improving,” says trainer Lacey Stone, who designed this program. Equally important is diet: “If you eat poorly, you won't see results, but if you do the routine and get your diet in order—hello, midriff!” 30-DAY SIX-PACK CHALLENGE Follow this plan for one month along with the diet tips on page 82 and watch those strong abs emerge. WEEKS 1…

PREP TIME: 10 MIN COOKING TIME: 30 MIN SERVINGS: 4 - 5 INGREDIENTS 1 box of frozen hake fillets (800g) For the crumbs 60g almond flour 1 tsp garlic flakes 1 tsp onion powder 1 tsp salt 1 tsp dried basil 2 tsp dried parsley 1 tsp lemon zest Olive oil to drizzle over fillets Garnish with rosa tomato and ground black pepper. Once cooked finish off with fresh herbs and serve with a lemon wedge. INSTRUCTIONS Preheat oven to 200C. Prepare oven-pan with non-stick spray. Place frozen fish fillets in pan and in the oven for 10 minutes. In the meantime, mix the crumbs. Remove from the oven after 10 min and sprinkle generously with the crumbs. Drizzle with olive oil. Use a spray bottle for even distribution of…

PREP TIME: 5 MIN COOKING TIME: 20 MIN SERVINGS: 4 - 6 INGREDIENTS 6 portobello mushrooms 6 tsp Olive oil CRUMBS 60g almond flour 1 tbsp quinoa 1 tsp garlic flakes 1 tsp onion powder 1 tsp salt 1 tsp dried basil 2 tsp dried parsley 2 tsp moringa powder 1 tsp lemon zest 70g sundried tomato INSTRUCTIONS Preheat oven to 200C. Prepare baking tray with non-stick spray. Place mushrooms on baking tray, drizzle each one with 1 tsp of olive oil. Top with sundried tomato. Mix the almond flour, garlic flakes, onion powder, salt, garlic, basil, parsley, moringa and lemon zest together with fingertips till a crumb-like texture is formed. Sprinkle on top of every mushroom. Bake for 15 minutes. Remove from the oven and put oven on grill.…

THE ADULT PORTION PLATE The Portion Plate is an interactive tool for teaching consumers appropriate food portions. It's an actual plate that offers a tangible demonstration of how much food we should eat. Not only are the plate's illustrated portion areas a good guide to follow, but the makeup of a good meal is also presented. This means 1/2 of your plate should be fruits and vegetables, 1/4 of your plate whole grains and the remaining 1/4 lean protein. wantitall.co.za COOKING STAR DIGITAL SPOON SCALE Some of your favourite foods can pack a calorie punch in small doses, for example, your nut butters and healthy oils. This digital spoon scale from Soehnle is perfect for measuring smaller amounts of foods so that you don't increase your calorie intake unnecessarily. It…

• MAINTAINING YOUR WEIGHT LOSS and fitness goals is one of life's greatest rewards—and challenges. And certain foods like sugar, even those found in “healthy” foods, can derail those commitments indefinitely. That's why Tosca Reno, best-selling author and founder of the Eat-Clean Diet series, wants you to nix the refined sweet stuff for good. Her philosophy: “Remove the sugar, reveal the physique.” More than 15 years ago, Reno, too, was addicted to sugar and suffering the consequences: depression and stalled weight-loss efforts. But cutting the sweet stuff from her diet turned that pattern around. Too much sugar can cause insulin spikes, drain energy, lead to cravings, and signal the body to store more fat. But replacing sugary foods with healthy carbs, protein, and fat will help slice out fat cells…

THE GLOSSY POUT Lipgloss is back! But brands definitely had to up their game by creating non-sticky products due to “hair sticking to your lips in the wind disasters” of the past. HERS suggest RIMMEL OH MY GLOSS! Up to 6 hours of colour, shine, comfort and moisture for your lips. It's a lip-loving gloss with argan oil and vitamin E that features Rimmel's ‘Gloss Lock’ technology, which delivers an elevated, long-lasting 3-dimensional shine. It's non-sticky, lightweight and comfortable to wear. EYELASHES THAT POP If you still want to add a splash of colour, vibrant mascaras are definitely a thing for the 2019 season. HERS suggests PAINTGLOW NEON UV MASCARA. Are you bored with your trusty black mascara? Are you in search of a headturning alternative that can provide maximum…

(3 sets, 15 reps) • Triceps Pushup • DB Biceps Curl • DB Shoulder Press • Shadow Box (30 sec.) • Speed Bag (30 sec.) • Air Jump Rope (30 sec.) • DB Bentover Row • DB Lateral Raise • Triceps Chair Dip • Shadow Box (30 sec.) • Speed Bag (30 sec.) • Air Jump Rope (30 sec.) Rest 1 minute (3 sets, 12 reps) • DB Triceps Punch Out • DB Hammer Curl • DB Triceps Extension • DB Bench Press • Concentration Curl • DB Shoulder Press • DB Shoulder Raise NEW WORKOUT ROUTINE Day 1 (Repeat 3 to 4 times, 2-min. rest between circuits) • DB Squat Curl and Press: 15 reps • Shadow Box (hold 3-lb dumbbells): 30 sec. • Plank into Pushup: 10 reps…

Model @amy_powell_ifbbpro 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 so much for having me featured in one of the best fitness magazines on the planet! I've been a competitive soul my whole life and have always loved lifting at the gym since the age of fourteen. Extreme sports have always appealed to me. I began playing on my older brother's skateboard at the age of six. I was a cheerleader in high school and during this time I fell in love with the sport of snowboarding. I started back when the sport was in…

AVOCADO: Loaded with healthy monounsaturated fat plus vitamins, minerals, and phytonutrients. Spread over toast, toss in a salad, or enjoy with a drizzle of olive oil, lemon juice, salt, and pepper. How much: ½ per day. BERRIES: High in fiber, which hustles the food you eat through your system, plus antioxidants to help boost workout results. How much: ½ cup per day. EGGS: A great protein source with a balance of amino acids. Don't fear the yolk, Boyer says. “It's where more of the nutrients are found, plus the vitamin D there can help control appetite.” How much: One to two every other day. APPLES: A large apple has about 5 grams of fiber and is composed of nearly 85% water, both of which help you feel satiated, says Boyer.…

IFBB FIGURE PRO SUE LING YIP HIIT SECRET HILL SPRINTS Why it's her fave: “Women carry more of their body fat in their legs and glutes. Hill sprints are a great way to burn more calories in less time while targeting stubborn lower-body areas. You'll achieve greater muscle separation for a tighter, more sculpted lower body.” Sue Ling's Workout Find a hill that's about 10% to 15% incline (moderately steep). Warm up for a few minutes on a flat surface. Then do the following intervals: Sprint as you run uphill for about 800 metres for 20 to 30 seconds. Rest for 30 to 60 seconds, then lightly jog back downhill to actively recover. Start out with five to six all-out hill sprints per session. Aim to up the number of…

PREP TIME: 10 MIN COOKING TIME: 10 MIN SERVINGS: 4 FLAPJACKS INGREDIENTS 8 egg whites or alternatively 4 whole eggs 2 heaped tbsp ground flax seeds 1 heaped tbsp almond flour 1 heaped tbsp raw cacao 1 tsp caramel essence 1 tsp vanilla essence 1g salt 1 tbsp raw honey TOPPINGS Almond butter Raw honey Sliced Banana Berries of your choice Almond flakes Cacao powder INSTRUCTIONS Place all ingredients in a shaker with a whisk ball and shake well for 60 seconds. Alternatively, you can mix all ingredients together in a mixing bowl and make use of an electric beater on high speed for 30 seconds. Prepare crepe pan with non-stick spray. Preheat over medium heat. With a tablespoon scoop batter into the pan, use 1/4 of the mix for…

PULSE SUPPLEMENTS • WE KNOW GUYS love supplements that help them gain mass and build strength. But many women tend to shy away from ingredients that promote size, fearing that they'll get too bulky. That's one reason many women still don't reach for creatine when they're picking out supplements to boost their workout results. But before you discount this well-studied strength aid, take a moment to consider the following benefits: > YOU'LL BUILD LEAN MUSCLE Your muscle cells naturally make creatine phosphate, which when broken down provides immediate energy to muscle fibers. When you supplement with creatine, your body can store more of this energy-giving molecule, strengthening the contractions of the muscle fibers. That means you can pump out more reps—and build more muscle—when you're training. > YOU'LL TRAIN LONGER…

• LORNA JANE CLARKSON has been setting the pace for sexy fitspirational activewear for the past 25 years. Forever emphasizing balanced bliss, she is living out a promise to bring women food and lifestyle tips that can help them reach their fit-living goals. Hers editors swooned over this power-food-packed, satiating breakfast from her cookbook Nourish and enjoyed the healthy-living tips found in her newest book, Inspired. To speed your morning, prepare the veggies the night before, then just heat in the morning with a fresh egg. Enjoy! NOURISHING BREAKFAST SALAD PREP + COOK TIME: 35 MINUTES SERVES: 2 INGREDIENTS FOR SALAD 300 gram piece pumpkin, unpeeled, cut into 1/2-inch-thick slices 90 grams Swiss brown mushrooms, halved 1 large zucchini, cut diagonally into 1/2-inchthick slices 1 small red bell pepper, sliced…

• THE SHOULDER is the most flexible joint in the body, but it's also one of the most injured. Blame its hypermobility (no other joint can move 360 degrees) and underlying instability. But your workout routine may also be causing trouble. “Shoulder injuries are often the result of imbalances between the chest and back muscles, particularly the pectoralis major, the infraspinatus, and deltoid muscles,” says Alvin Brown, an osteopath and clinical director of the Centre for Healing and Personal Potential in Ontario, Canada. These imbalances are often linked with tightness and inflexibility. Poor lifting technique can also cause problems. The most common shoulder injuries include tendinitis, bursitis, and tears. If you have a loss of full range of motion above 90 degrees and pain when moving your arm around, you're…

• THAT ROCKET FUEL you guzzle to power you through your workout could be the reason you're feeling anxious later in the day or tossing and turning well into the night. A recent Spanish study found that while athletes who downed the equivalent of three cans of energy drinks before a sports competition improved performance between 3-7%, many also reported insomnia, feelings of nervousness, and a heightened level of stimulation. Caffeine levels in energy drinks can range from about 40 to 242 milligrams per serving, with some packing more than one serving, according to a recent Consumer Reports article. If you find yourself feeling the effects, try reading labels to cut back on the caffeine and steer clear of the stimulant at least six hours before bed. —Diana Kelly POWER…

• LIKE MANY women, Sarah Bowes didn't realize the number on the scale was ratcheting higher, until it climbed too far to ignore. She managed to lose her pregnancy weight fairly easily after having her son, Alex, three years ago, but after she returned to work she found balancing her job as a compliance officer plus the demands of raising an infant left her with little time or energy to eat right or exercise. “I gained back all of that pregnancy weight and then some,” says Bowes. “I'd get home and binge on cheap, processed foods like mac and cheese or get takeout.” When she tried to eat clean, it often became an excuse to eat unhealthily the rest of the day. Even weightloss supplements failed to make a difference.…