Innholdsfortegnelse for May 2023 i Muscle & Fitness Hers South Africa

IN SEPTEMBER LAST YEAR, CYDNEY GILLON SUCCESSFULLY DEFENDED HER FIGURE OLYMPIA CROWN. Website: cakefactoryfitness.com Instagram: @vytamin_c Sponsors/Supporters: Get Flawless Hair, Elite Tan Colorado, Tamee Marie Suits, Synergy Sports in Atlanta, USA FOR AS LONG AS SHE CAN REMEMBER, Cydney Gillon has been fast. “We had this school race called the Turkey Trot,” she recalls. “And I won it every single year until I broke my ankle one yearall the way from preschool through fifth grade.” But that’s just kid stuff, right? Not exactly. Since those early days in the Atlanta suburb of Douglasville, USA, Gillon has made a habit of arriving ahead of schedule. She did her first bodybuilding show at 14, cracked the UPenn track team at 18, reached the final four of Survivor: Kaôh Rong at 23, and…

Apple Slices with Almond Butter This is a quick and easy snack that can be made in just a few minutes. Apples are a great source of fiber and vitamins, while almond butter is high in healthy fats and protein. Ingredients 1 apple 2 tbsp almond butter Instructions * Slice the apple into thin wedges. * Spread almond butter on top of each apple slice. * Enjoy! Banana and Peanut Butter Bites This snack is perfect for those who are on the go and need a quick energy boost. Bananas are high in potassium and fiber, while peanut butter is a great source of healthy fats and protein. Ingredients 1 banana 2 tbsp peanut butter Instructions * Slice the banana into thin rounds. * Spread peanut butter on top of…

NOT JUST FOR THE BOYS Motocross is rated as one of the most extreme, adrenalinfuelled sports and it’s probably something we would imagine only men getting involved in. Well, meet the model slash motocross sensation Dayna Nienaber, the beautiful and talented athlete who is taking the South African motocross scene by storm! FOR THE LOVE OF MOTOCROSS > My love for motocross and extreme enduro started at the age of 14.I went to spectate at a race with my uncle, and right there and then it was the most indescribable feeling of tingling, my blood was pumping and my hands trembling at the fact of knowing… that in that single moment, I saw the rest of my life. I always knew I was never going to conform into what society called…

The new BMW XM is a lot of things and it takes more than a minute to digest just what is unfolding before one’s eyes. This is not a subtle evolution of the genre and its reference point as a fast SUV, in the fashion of a BMW X5 M, seems like a universe away. BMW’s polarising XXL aesthetics are once again in full force and I’m reminded about the first time I clapped eyes on a Rolls Royce Cullinan, which is no coincidence since BMW is the parent company. What I can tell you about the XM is that love it or hate it, it’s simply impossible to ignore and should frighten just about anything out of its way. It’s also so ostentatious, busy and blingy that it feels…

Dodge fans, and the greater American muscle car fans, might want to peek between their fingers at this deathly moment - the end of the infamous Dodge Challenger and Hellcat combo. A car that was so acutely focused in its quest for drag times, that you simply had to admire its purity and price amid such complex and digitized contemporaries. Dodge has confirmed that going forward it’ll concentrate on electrified platforms, albeit still with some drag racing DNA and we wouldn’t bet against these new creations being faster than the V8 in a quarter mile. However, looking back on the Challenger’s life is far more interesting than its future, especially from 2015 when the Challenger Hellcat was first launched. It made 777hp from supercharged 6.2-liter V8 and could dispatch 0-60mph…

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 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…

•IT'S COMMON knowledge that a light jog on the treadmill and a dynamic warmup are must-dos before any training session. But a lesser-known piece to the pretraining puzzle that you’re probably missing is CNS priming. Short for “central nervous system,” your CNS is your body’s control centre. It acts as the middleman between your brain and your muscles. For example: Let’s say you’re about to do a back squat—your feet are in place, your hands are gripping the bar, and you’re ready to drop down. To initiate any of these actions, your brain shoots off a signal to your CNS, which orders your muscles and joints to react accordingly. Like your muscles—which can underperform if they’re not well rested or you didn’t warm up properly—your CNS can be fatigued. As…

NUTRITION RECIPE OF THE SEASON Coriander-Lime Chicken Burgers SERVES: 4 INGREDIENTS 450g ground chicken ¼ cup diced onion ¼ cup finely chopped fresh coriander Juice of ½ lime 1 tsp ground cumin ½ tsp chilli powder ¼ tsp garlic powder ¼ tsp freshly ground black pepper 1 tbsp coconut oil or ghee Sea salt Lettuce leaves, for serving TOPPINGS (OPTIONAL) Sliced tomato Sliced red onion Guacamole DIRECTIONS 1. In a large bowl, combine chicken, onion, coriander, lime juice, cumin, chilli powder, garlic powder, and pepper. Form the mixture into 4 patties. 2. In a large skillet, melt coconut oil over medium heat. Season both sides of the patties with salt and cook them until the centre is no longer pink and the juices run clear, 5 to 6 minutes per side.…

NUTRITION SUPP SPOTLIGHT • IF YOU WANT to add lean muscle and strength, you need protein. You know the drill. Magazines like this one have been preaching the good word for decades, but over those decades a lot has changed. For starters, you don’t need to drink a whey protein shake every morning and eat a rib eye every night to meet your daily intake goals. Instead, more and more people are reaching for plants—and plant-based protein powders—to get the job done. Here are four of our favourites. USN100% PLANT PROTEIN BlueLab 100% Plant Protein is a vegan-friendly high-protein formulation made with Smooth Protein and Clean Cream. It contains 20g of protein and 4g BCAA from pumpkin and watermelon, seed protein and pea protein concentrate to enhance lean muscle recovery.…

BANANA AND SWEET POTATO SMOOTHIE SERVES: 1 INGREDIENTS 1 underripe banana ½ large sweet potato, peeled, cooked, and cooled 1 cup soy milk Pinch cinnamon 1 ice cube DIRECTIONS Combine all the ingredients in a blender and blend until smooth. PER SERVING Calories: 289, Fat: 5g, Saturated fat: 1g, Carbs: 54g, Fibre: 6g, Protein: 11g, Sodium: 147mg PASTA AND BEAN SALAD SERVES: 4 INGREDIENTS 1½ cups cooked orzo or other small pasta, cooled 410g can garbanzo beans, drained and rinsed 2 cups grape tomatoes, halved 1 yellow or orange bell pepper, chopped ¼ cup finely chopped red onion 3 tbsp olive oil 3 tbsp lemon juice Salt and pepper, to taste ⅓ cup crumbled feta cheese Chopped fresh dill (for garnish) DIRECTIONS In a large serving bowl, combine pasta, beans,…

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…

ABS ARE MADE IN THE KITCHEN! And what better way to start your new year off with some delicious and healthy recipes from our Food Editor, Izelle Hoffman. The days are long gone that eating healthy means eating bland and boring foods. We hope you feel inspired to get into the kitchen with Izelle’s latest creations specially tailored for our HERS readers. All the ingredients used have exceptional nutritional value, not just for great taste. Whether you are vegan or love a juicy steak, sweet or savoury, there’s a recipe that we are sure you will enjoy.…

• AFTER THE birth of her second child in 2003, Jennifer Nicole Lee weighed more than 200 pounds. “I struggled with weight my entire life, then I became a mother and realised I had to get my act together to take care of my kids,” she says. “It was about more than just looking good in a bikini.” That’s when her transformation began. Now 43 and in the best shape of her life, the celebrity trainer and fitness model runs an empire that covers online coaching, workout videos, books, and fashion, and she continues to inspire countless others in their own fitness and weight-loss journeys. So we asked Lee to share her top anti-ageing tips for looking and feeling your best. Because, as she says, “if you allow yourself to…

A new year means it’s your time to shine! Whether you’re looking to kick your fitness up a notch, get leaner, improve your diet, or just feel a little better each and every day, now’s the time to get started. We can help. We enlisted top trainer and health coach Autumn Calabrese, creator of the 21 Day Fix program, to give us her favourite go-to workout that you can do virtually anywhere, along with some of her top healthy-living tips. Plus, we’ve added strategies from more than a dozen other experts on workouts, nutrition, health, beauty, and more. Ready for 2023? You totally got this. 1 Drink More Water (a LotMore) There’s a magical potion that you can drink to flush out toxins, improve your complexion, prevent cramps, and increase brainpower and…

• SUPERMODELS HAVE them. So do A-list actresses, your family members, and your friends—and chances are you do, too. We’re talking stretch marks, which occur in up to 80% of the population. And even though they’re supercommon, there still isn’t an easy way to get rid of them. The same thing goes for scars, which tend to stay with you for life. Here’s what you can do to minimise marks and feel better when you bare it all. ANATOMY OF A SCAR Scars can occur anywhere a wound heals. “Depressed or raised seal's happen when the body is mending damage in the deep layers of the skin,” says Dendy Engelman, M.D., a Mew York City-based dermatologic surgeon. “The new collagen created to replace the damage can have a different texture,…

This is the new Jeep Wrangler!. Don’t believe us? Stick your nose a little closer to the front grille? See the difference? Subtle, we agree, but Jeep isn’t known for causing large-scale disruption. Instead, it prefers continuity with tenets like trustworthy, capable and steady like putting on a pair of your favorite torn jeans. The new Wrangler still brings a macho lifestyle, an overflow of testosterone and a salute back to its military origins. However, due to the return of vehicles like the new Ford Bronco, the Wrangler has been forced to up its game and provide a new set of bells and whistles to keep at least one hand on the crown. For 2024, Jeep, is leveraging technology that exists within the broader Stellantis Group. As with so many…