Innholdsfortegnelse for August 2023 i Muscle & Fitness Hers South Africa

FITNESS PRO TIPS • WHEN IT COMES TO BODY-WEIGHT exercises, few are as challenging as the chinup. In one pull you'll work your back (primarily the lats), arms (mostly the biceps), shoulders, and core. “It's one of the best body-weight exercises you can include in your exercise regimen because you're pulling all your weight vertically, which requires both strength and body control,” says Christian M. Valvano, C.F.S.C., a performance specialist with Parabolic Performance and Rehabilitation in Montclair, NJ. Can't do one just yet? Follow the progressions below to build strength and train movement patterns so you can soon master the move. START HERE HALF-KNEELING, SINGLE-ARM CABLE PULLDOWN “Starting close to the ground means you have more stability but are still able to build strength in the core and upper body…

FITNESS CARDIO • IF A SWIMSUIT IS SOMETHING YOU WEAR ONLY TO sit by the pool, it may be time to get it wet. Swimming is a great way to recover after a hard strength day or to get in some fat-burning cardio. In fact, a study in the International Journal of Sports Medicine found that athletes who hit the pool for a moderate workout on a recovery day were able to subsequently work out longer than those who took it easy. “Getting into the pool can help start that active recovery process,” explains Hannah Caldas, a coach with CrossFit Anywhere in Folsom, CA, and a former member of the Portuguese national swim team. “You're flushing out some of the lactic acid while helping your muscle fibers recover.” Water is…

FITNESS ACE YOUR ACHES • FEELING A STABBING PAIN near your heel when you step out of bed in the morning or when you get up from your desk? You might have developed plantar fasciitis, one of the most common foot injuries facing athletes today. “It's the complaint that brings patients to a podiatrist's office the most often,” says Megan Leahy, D.P.M., a podiatrist at the Illinois Bone & Joint Institute in Chicago. In fact, about one in 10 people will develop plantar fasciitis during their lifetime. What is it? Plantar fasciitis is an inflammation of the plantar fascia, the ligament that runs along the bottom of the foot. Normally this tissue absorbs shock and supports the arch of the foot, but if it is overstretched or strained, small tears…

A string of losses nearly cost Jessica Eye her spot in the UFC, until a change in weight class and mindset revitalized her career and turned her into a force. • LOSING THREE fights in a row is the unofficial Mendoza Line of the UFC. Only a few special fighters have been allowed to stay with the organization after four consecutive losses, so when UFC president Dana White called Jessica Eye the Monday after her fourth loss back in 2016, she expected the worst. “I was like, ‘You guys are going to cut me, aren't you?’ He said, ‘No, but I want you to take some time off and get your mind right,’ ” Eye says. “My dad had died in July. I was dealing with a lot. I thought…

The 2016 WNBA Finals MVP proves that talking hoops is no boy's club. • CANDACE PARKER GAVE former NBA champion Steve Smith a shoulder shimmy in the post, before sinking a shot during a turnaround jumper demonstration on TNT's Players Only—and, most impressively, she did it in high heels. “The producer didn't tell me we were doing a demo,” Parker says about her debut on the show last fall. The Los Angeles Sparks’ All-Star power forward/center has since switched to flats to make it easier to school Smith and the other NBA Hall-of-Famers and former All-Stars she shares the floor with as an analyst for the in-studio NBA show. Parker isn't the first women's basketball player to analyze the NBA on TV, but it's no secret that these gigs have…

CHEF'S TIP “The measurements that I note in the recipe are merely suggestions,” Harris-Uyidi says. “If you like cilantro, add more. Not a fan of serrano pepper? Omit it. Be creative.” • SEAFOOD PREPARATION HAS become an art form for Stephanie Harris-Uyidi, also known as the “Posh Pescatarian” to her legions of YouTube followers. A glance at any of her Picasso-like plates reveals what resembles an art exhibit instead of a post-workout meal, which is a reason for her popularity and what helped spawn her first cable TV show, The Posh Pescatarian: Appetite for Adventure, a fish and fitness project now in its second season on Z Living channel. Harris-Uyidi has had a two-decade love affair with the fish-and-seafood-only diet. “Think of it as the Mediterranean diet minus the animals,”…

IF YOU'VE BEEN LIVING UNDER A ROCK, HERE'S A primer on the keto diet: Our body traditionally uses glucose to fuel both our muscles and our brain. When you cut your carb intake to less than 5% to 10% of your total calories, the glucose deprivation forces your body to instead use fat as fuel in your workouts and forces your brain to release ketones, a backup brain food that has such effects as stopping epilepsy and enhancing mental clarity. So far, science has found that keto is an option for those looking to trim fat and can also help improve your insulin resistance and cholesterol levels, reduce blood pressure, and maybe even offset type-2 diabetes. However, another study from The Lancet suggests that limiting carbs can shorten your lifespan,…

• WEAK GLUTES can mean more than just weaker lifts. One study published in the Journal of Physical Therapy Science found that subjects who trained their glutes reduced the feeling of back pain and increased lumbar stability. As for the best move to hit your butt, you can't do much better than the barbell hip bridge. It allows you to load your glutes directly, but making any of the minor mistakes listed below can lead to not-so-minor injuries. Read up to ensure you don't make an ass out of yourself.…

Maya Nassar, born on October 3, 1986, is a multi-talented individual known for her achievements as a competitive fitness model, former TV host, brand ambassador, entrepreneur and currently a radio host. Her diverse background includes being born in Long Island, New York, to a Lebanese father and a Dutch mother. During her early years, she spent a significant part of her childhood in Nigeria and later resided in England before eventually settling in Lebanon during her high school years. Maya's remarkable journey in the fitness industry reached new heights when she participated in the renowned 2014 Pure Elite UK Championships, which received endorsement from the Lebanese Ministry of Youth and Sports. She emerged victorious, claiming the first-place title in the highly competitive Bikini Babe category. Maya's dedication and hard work…

“THIS GYM IS THE ONE PLACE THAT ALL ATHLETES IN THE ATHLETIC DEPARTMENT PASS THROUGH.” It's rare for a woman to serve in the strength and conditioning world at a university— let alone for one of the country's most successful men's basketball teams. • THE ONLY TRUE requirement for Andrea Hudy's gym is a willingness to work hard. As the assistant athletics director for sport performance at the University of Kansas, Hudy oversees strength and conditioning for most of the university's sports teams, including the highly lauded men's basketball program. “This gym is the one place that all athletes in the athletic department pass through,” says Hudy. “We have to have a culture that can bleed into all of the 14 different cultures of sports we have here. They have…

Lower-body workouts are intense for good reason. Those powerful muscles can generate a lot of force, so you need exercises that get them fully engaged and exhausted. But a heavy lifting day doesn't necessarily translate to a balanced lower body. Classic squats, deadlifts, and lunges can sometimes disproportionately work the quads and hamstrings and leave the glutes undertrained, explains fitness coach Tim Gardner, who counts IFBB bikini pro Janet Layug among his clients. The solution? While he'll often separate out quads and hamstrings in training, this combined workout does it all. “The routine is structured to pre-exhaust the leg muscles,” says Gardner. “We start out targeting the quads, then transfer to the hamstrings, and back to the quads, adding in some glute isolation. We build up to higher-rep finishing sets,…

IF YOU'VE held on to that extra winter padding around your abs, hips, and thighs, then it's time to set that fat on fifi re with the incredibly handy gliders in your workout toolbox. New York Sports Clubs trainer Morgan Anderson has programmed this deceptively intense workout with gliders in order to decrease stability overall and up your burn—big-time. Pace yourself: Even the fifi rst move starts out with two sets of 50 reps, and that's just the warmup. For this reason, you'll keep the weight lighter than usual and the pace brisk. You're about to fifi nd out what a range of new stimulus you can create by adding one simple tool. WARMUP Mountain Climber (not shown) Place each foot on a gliding disc and walk your hands out…

WHAT IT IS The idea is to eliminate all the foods that make you feel crappy (processed food, alcohol, sugar), as well as foods that might be making you feel bad—such as beans, legumes (soy, tofu, chickpeas, peas, lentils, peanuts), dairy, and grains—for 30 days, with the hopes of discovering what foods you're sensitive to. What you can eat: vegetables (including potatoes), fruit (in moderation), unprocessed meat, seafood, eggs, nuts, seeds, olive oil, coconut oil, and coffee. At the end of the month, you can reintroduce the less dramatic offenders, like legumes, dairy, and grains, and see how your body reacts. THE PROS You're going to feel better cutting back on junk food, sugar, and alcohol, all of which can lead to weight gain, blood sugar spikes, and decreased energy…

DIETING NUTRITION STRICT DIETS are a drag, and excessive exercise isn't healthy. Luckily, research shows that these simple fat-loss strategies can help you peel off excess pounds so you can perform at your full potential. 1 GET IN SYNC. Calories do count, but meal timing is also crucial to weight control. The body's circadian rhythms, which are driven by many different internal biological clocks, not only determine the times you're alert and when you're sleepy but also rule the effciency of food digestion and metabolism, as well as the release of certain hormones such as insulin, which promotes fat storage. The old adage of “Eat breakfast like a king, lunch like a queen, and dinner like a pauper” has some scientific validity. Research has shown that consuming the majority of…

KNEE TO NOSE WORKS: CORE ⛝ Start in a pushup position with your hands shoulderwidth apart, placed slightly more underneath your chest than shoulders, fingers pointed forward A. ⛝ Round your spine toward the sky and simultaneously draw your left knee toward your nose B. ⛝ Return left leg to the ground, flatten your spine, then repeat with right leg C. ⛝ Perform 3 sets of 15 reps on each leg. tip KEEP YOUR UPPER BODY STILL AS YOUR LEGS MOVE FROM SIDE TO SIDE. PENDULUM WORKS: CORE, OUTER HIPS ⛝ Place your hands on the ground directly under your shoulders and lift your torso into a pike position with your feet together A. ⛝ Swing your right leg out to the side until it's parallel to the ground, then return it…

Aston Martin is designing some breathtaking cars of late, aren't they? Pushing the proverbial envelope by just the right amount, injecting a bit more muscle, keeping it low and wide and tweaking tradition. Perhaps the hubris of its Formula One rise up the ranks is helping to renew and refresh its brand cache. The DB12 epitomizes all these high points, although some might be disappointed that contrary to its name, there is no option of a V12 under the hood. That engine has been deposed – indefinitely- by AMG's 4.0-liter twin turbo V8. And yes, that does juxtapose Aston Martin's decision to align with Honda in the near future as part of their F1 campaign. The engine is thoroughly modified for its role as a Super Tourer (Aston's words, not…

Although the Range Rover Sport never overtly claimed to be a Super SUV in the ilk of a Lamborghini Urus or Porsche Cayenne GTS, it's never been too far off. Some of that might have to do with the fact that Range Rover still had one eye on making sure it could do some proper tough off-roading, which inevitably compromises its overall sportiness. However, they've always had the firepower under the hood and its acceleration figures were among the fastest for a very long time. Now this isn't to say that Range Rover has gone and abandoned that multipurpose remit, but they are constantly turning the wick up and putting pressure on Super SUVs that cost a lot more money. The latest creation, the Range Rover SV, ditches the SVR…