Innholdsfortegnelse for June 2023 i Muscle & Fitness Hers South Africa

PREP TIME: 15 MIN COOKING TIME: 10 MIN SERVINGS: 5 INGREDIENTS FOR THE BOBOTIE PATTIES 500g ostrich mince or extra lean beef mince 1 small red salad onion diced 1/2 tsp cloves 1 tsp crushed garlic 1 ½ tsp oryx salt 1/2 tsp ground black pepper 1 ½ tsp curry powder (I used mild) 1 tsp turmeric 2 tbsp lemon juice 2 tbsp raw honey 2-3 bay leaves crushed till fine 50g of raisins 1 heaped tbsp almond flour 1 egg whisked FOR THE CHUTNEY PEACHES 100g dried peaches soaked in hot water till soft then drained 1 tbsp olive oil 1 small red salad onion diced 2 tbsp raw honey 1 tbsp balsamic vinegar 1 tsp paprika 1/4 tsp oryx salt 1 tsp dried parsley INSTRUCTIONS For the patties…

PREP TIME: 10 MIN BAKING TIME: 15 - 20 MIN PORTION: 1 LARGE TART OR 12 MINI TARTLETS INGREDIENTS FOR THE CRUST 200g soaked and mashed dates 150g Almond flour 50g quinoa 2tsp Caramel essence 1/2 tsp oryx salt FOR THE FILLING 500g sweet potato mash 100g Almond butter 3 tsp Caramel essence 1 tsp Vanilla essence 1/2 tsp oryx Salt 2 tbsp raw Honey 3 eggs GARNISH 180g fresh blueberries 1 tsp Honey 1 handful of freshly chopped Mint 2g oryx Salt 1 tsp Caramel essence INSTRUCTIONS Preheat oven to 190'C Prepare your pie dish with non stick spray In a mixing bowl, soak the dates in hot water till soft and drain. Add the almond flour, quinoa, salt and essence and mix well till crumb-like texture Make a…

Carrie Goforth is not a newbie when it comes to the discipline of being an athlete. Starting gymnastics at just five years of age, she just grew her sporting career from there to earning her IFBB Pro status in the bikini division this year. But it wasn't always easy. Carrie was born with a congenital heart defect and kidney disease and this is a daily battle for her, then add everything else that life has to throw at you. But nothing has stopped her in her pursuit to reach her goals and live a fulfilled life. We know that our HERS readers will be motivated and inspired by Carrie's story. IN A FEW WORDS COULD YOU PLEASE INTRODUCE YOURSELF TO OUR READERS? I come from a mixed-race family. My mother's…

Porsche has a reputation for making the best even better, but the idea of a Spyder GT4 RS still caught us by surprise. After all, here is a car that was conceived from all the best componentry, and then distilled into a smaller more affordable package compared to a GT3 RS. It was as though Porsche read its fan mail, even the bonkers suggestions, and created a new hero car that feels like it's already part of Porsche's legacy. In the past, news of a Spyder was divisive. You had the purists moaning about diminished structural rigidity, lost through the roof, but you also had those who liked the broader bandwidth - essentially two experiences rolled in one. Thanks to new materials and construction techniques, the void between the two…

FITNESS HOW-TO • EVER WATCH A SLOW-MO VIDEO of someone doing a vertical jump onto plyo boxes? At first you're thinking, “They can't get all the way up there!” And then, in a full-body wave of intensity, they do. But what good is that kind of training for anyone besides basketball players? Turns out, plyo box jump training can push all the rest of your training into overdrive. Here are tips from exercise scientists and performance coaches on how to go from a baby step to the big leagues to build strength and improve your overall conditioning with a single jump. BEGINNER/INTERMEDIATE VARIATIONS Try these: Low box jumps with hands behind the head. This variation forces you to use a lower box because you can't use your arms to assist…

PREP TIME: 10 MIN BAKING TIME: 25 - 30 MIN PORTION: 8-10 INGREDIENTS 500g Sweet potato mash 1 cup Almond flour 1 tsp Crushed garlic 2 heaped tbsp Sesame seeds 1 tsp oryx Salt 1 heaped tsp Dried sage 2 Eggs 5 whole figs cut in 1/4's 1 tbsp olive oil 1/4 tsp oryx salt 1/4 tsp ground black pepper 50g dried chopped figs 1 red salad onion diced 1 tbsp Olive oil 2 tbsp Balsamic vinegar 2 tbsp raw Honey 1/4 tsp Oryx Salt 30g Pine nuts A sprinkle of almond flour, sesame seeds and Fresh sage for garnish INSTRUCTIONS Preheat oven to 200'C. Prepare baking dish with non-stick spray In a medium size frying pan, fry the onion in 1 tbsp of olive oil till golden, Add the honey…

HEALTH BREAST CANCER AWARENESS The Cancer Association of South Africa (CANSA) supports the National Department of Health's efforts to prioritise awareness of breast and cervical cancer and to educate women with knowledge of symptoms, screening opportunities and lowering cancer risk. In August, in line with its 365 Day Health Challenge, CANSA encourages women to get screened and to proactively share this on every available platform, including social media encouraging and challenging other women to get screened. Breast cancer is the most common among South African women with a lifetime risk of 1 in 27, according to the 2014 National Cancer Registry (NCR). Cervical cancer is the leading cause of cancer deaths and the second most commonly diagnosed cancer (excluding basal cell carcinoma) amongst women. The estimated life-time risk among all…

Nowadays, car competitions usually get a big ‘who cares' from us but the World Car of the Year carries the most weight of the lot with over 100 journalists from around 32 countries plying their trade. It's the competition all brands want to win, and it generally is the clearest indicator of future trends and current benchmarks. Success here usually translates to the real world and no surprise, in 2023 electric vehicles dominated, as they have done since 2021 when the Volkswagen ID.4 won. Two years before that, the Jaguar I-Pace. However, none dominated more flawlessly than Hyundai. The Korean automaker held a formidable title defense of the IONIQ's win in 2022 with another overall victory by the IONIQ 6, beating the BMW X1/iX1 and Kia Niro. Not quite content,…

GOING ON A FITNESS JOURNEY WITH Model @Victoria_Fairy1 Hair & Make-up @EsteraGlam “FITNESS IS NOT JUST A HOBBY FOR ME, BUT A PASSION.” 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? Thank you, it is wonderful to be here! My fitness journey began as a desire to feel stronger and healthier. I started to go for a run a few times per week and the sense of accomplishment I felt after each run was addictive. Over time, I started incorporating strength training and yoga, and that is when I realized fitness is not just a hobby for…

“Take care of your body. It's the only place you have to live.” ~Jim Rohn Izelle Hoffman is SA's newest rising star in the culinary industry and although she never formally trained as a chef, growing up in a household where great food was always a comfort and source of nourishment, it seemed a natural progression for her to take inspiration from the dishes she grew up with and turn it into a modern, playful and healthy experience. Born with Congenital Hip Dysplasia and 14 operations later she is adamant to make people aware of the health benefi ts of eating the right foods. She is also no stranger to television and print media and can now be seen as the lifestyle chef on one of SA's largest television breakfast…

PREP TIME: 10 MIN COOKING TIME: 20MIN ON 200'C SERVINGS: 6 × 2 PER PORTION INGREDIENTS 1 large red onion diced 1 tbsp Olive oil 1 tsp honey Pinch of salt 1 tsp paprika 1 can of butterbeans drained and washed 300g Roasted or cooked sweet potato 50g Sundried tomato 6 eggs 1 tsp Thyme Ground black pepper INSTRUCTIONS Preheat oven to 200'C Prepare muffin trays with non stick spray. Fry the diced onion with olive oil till golden brown, add the honey and salt and allow to caramelise. Add the butterbeans and paprika, set aside. Whisk the eggs and thyme in a mixing bowl. Arrange the butterbean mix and sweet potato in the muffin rounds. Top with the egg mixture and finish off with ground black pepper…

Izelle Hoffman Dressed by: Freddy SA Location: Virgin Active Dainfern Square Instagram: @Izellehoffman Facebook: Izelle Hoffman Lifestyle Chef Twitter: @Izellehoffman > OUR HERS READERS HAVE MOST DEFINITELY SEEN THE DELICIOUS RECIPES BY OUR FOOD EDITOR, LIFESTYLE CHEF AND CANSA AMBASSADOR, IZELLE HOFFMAN. Izelle does not just preach eating and living a healthy lifestyle, she practices her beliefs about nutrition and training as well. If you follow Izelle on social media and watch her on kykNet.tv's Die Groot Ontbyt and the Home Channel's Health program called Real Health and her cooking inserts called Better Choices, she exudes healthy and fitness. But her journey to this point in her life has not been easy by any means. She has an incredible story of perseverance and just having true grit. We get to…

HAVING A GYM BUDDY gives you more than just an opportunity to catch up on the latest gossip — it's a chance to improve your fitness and make your workouts a lot more fun. “Having a partner makes every workout more motivating — you have someone to lean on and who can give you feedback”, notes Biggest Loser trainer Jen Widerstrom, author of Diet for Your Personality Type. Workout partners Ida Lundgren and Bianca Van Damme have names you might recognise — their fathers Dolph and Jean Claude paired up in the action classic Universal Soldier, and each has his own storied film career. (Bianca's mother, Gladys Portugues, is a former competitive bodybuilder.) Both women have kept their actionstar lineage intact with regular workouts and martial arts training. The workouts…

VICHY TINTED CREAM – SPF 50 Brighten your complexion thanks to the Lumineuse Sheer Radiance Tinted Moisturiser for normal and combination skins. This high-tolerance tinted moisturiser is enriched with Vichy Thermal Spa Water to deeply hydrate your skin. It guarantees a radiant complexion in an instant. An ideal base for make-up, this Vichy tinted moisturiser has a very comfortable fluid texture and is easily absorbed. R275, available at Dischem and Clicks stores CLARINS TINTED MOISTURISER – SPF 50 With its ultra-fine, melt-in texture, this tinted moisturiser combines hyaluronic acid and Katafray bark extract with beautifying mineral pigments to restore the skin's radiance and promote a natural-looking healthy glow. Suitable for all skin types and all ages. R485, clarins.co.za MAVALA SOLARIS The catwalks for Spring-Summer 2019 were clear on the wardrobe…