Muscle & Fitness Hers South Africa May 2023

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OUR COVER MODEL: Karina Elle instagram: @karinaelle Sponsors: Gym Shark, IdealFit website: karinaelle.com WHEN IT COMES TO appreciating sweat equity, there are early adopters— and then there's Karina Elle. “I remember in sixth grade using exercise to fix my mood when I was sad or mad or whatever,” recalls the budding fitness icon, 27, whose 1.4 million Instagram followers check in daily for workout tips, healthy recipes, humour, motivation, and more. “So from a young age I've had a grasp on how to transfer my emotions into energy.” Growing up Elle had plenty of opportunities to do just that, excelling in everything from crosscountry and track to cheerleading. Then a 10-inch growth spurt at 16 changed the game. Recruited as a model, the now statuesque French-Vietnamese beauty experienced that life…

TRAINING FACE-OFF JULIA LADEWSKI, C.S.C.S. STRENGTH COACH AND FITNESS EXPERT “Many women love to get stronger, so heavy strength moves like barbell deadlifts and squats aid in that. But higher-rep hypertrophy work also helps build muscle while increasing your caloric expenditure.” JUMP SQUAT: With feet shoulderwidth apart, squat down until thighs are parallel to the floor and then explode up until feet leave the ground. (3 x 10 reps) BARBELL BACK SQUAT: Keeping your core tight and chest up, squat down with a loaded barbell on your traps. (4 x 5-10 reps) SINGLE-LEG DEADLIFT: Hold a dumbbell in one hand, feet shoulder-width apart, and lift the foot opposite of the hand holding the dumbbell off the floor. Hinge at your hips until dumbbell is at midshin level, (3 x 3-10 reps…

Model @elizabethmarshallfit Elizabeth, absolutely honored to have you on the cover this month! 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’ve been modeling and doing art and photography projects since I was a teenager, but I really started hitting the gym in my late 20s when I started to worry about hitting my thirties and about my body and health changing as I got older. I realized that I was going to have to take care of myself if I wanted to continue looking and feeling good for the years and decades to come! You have been in the industry a long time and have been a…

TRAINING MOVEMENT MECHANICS • IF YOU’RE Searching for a form of cardio that’ll have you sucking wind without punishing your joints, then look no further than the rowing machine, aka the erg. Unlike running on a treadmill or jumping rope, with the erg, your knees are spared. Also, since you’re really working only during the concentric phase—or top portion of the movement—you won’t be as sore the next day, which means your future workouts won’t be hindered, either. Row incorrectly, though, and you’ll risk an achy back and an all-around inefficient cardio workout. So avoid the following five mistakes to get the most out of the erg. 1 YOUR FOOT PLACEMENT IS INCORRECT Set the strap so it's around the widest part of the foot. This lets you drive with the…

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…