Innholdsfortegnelse for September 2023 i Muscle & Fitness Hers South Africa

Skullcandy Uproar Bluetooth Earphones Whether you’re at home or at the gym, Bluetooth functionality makes it possible to take your audio anywhere you go. Take calls and navigate your playlists with the built-in microphone and easy-to-access buttons on the ear cup, and with 10 hours battery life, what’s not to love? R900, takealot.com FIND YOUR FAVOURITE This duffel bag is a must have for anyone looking for easy on the go bag for your training gear. Adidas Stella McCartney Printed Togbag Designed by Stella McCartney, Adidas StellaSport brings a fresh look to your training gear. This eye-catching women’s duffel bag shows off a colourful leopard print, with multiple compartments and a shoe pocket. R675, totalsports.co.za Nike DriFit Spiros Cap The Nike DriFitSpiros Cap is a classic design featuring Dri-FIT technology…

Golden milk (which derives its hue, as well as its health benefits, from the spice turmeric) is a powerful immune booster perfect for the season. Simmer 1 cup unsweetened coconut milk, 1 cinnamon stick, a three-centimetre piece of thinly sliced turmeric (or ½ tsp dried), one-centimetre thinly sliced ginger, and a dash of black pepper for 10 minutes. Strain and pour into a glass, add honey to taste.…

• FEW EXERCISES ARE AS impressive as the pistol squat. In one move, you can work strength, balance, and flexibility. “Any unilateral move, working one side or one leg at a time, helps you reach your full strength potential,” notes Megan Dahlman, CSCS, owner of Dahlman Elite Training Systems in Aurora, OR, and creator of strong-mommas.com. Pistol squats really challenge the quads, but they also work the glutes, inner and outer thighs, and even the small ankle joint muscles; a strong core helps you put it all together, adds Dahlman. A full pistol squat—one leg forward and parallel to the floor— is great for advanced exercisers who have mastered the stability and balance elements, says Dahlman. For the rest of us, a modified version done on a bench or plyo…

• WHAT NEW BITES are people Googling now? Kansas City, MO–based nutritionist Mitzi Dulan shares the skinny on some of the hottest health foods and whether you should add them to your diet. Turmeric Curcumin, the compound that gives turmeric its bright hue, has numerous potential benefits, ranging from better heart health to delaying the onset of type-2 diabetes. It may also help memory and fight cancer. Vegan doughnuts “There aren’t particular health benefits [to these doughnuts] other than being an option for vegans,” says Dulan. In fact, even though they’re vegan, they’re still loaded with sugar and fat. Jackfruit The largest tree-borne fruit in the world, jackfruit is promoted by some brands as a meat replacement. But while it’s not actually high enough in protein to meet an active…

PULSE HERS GUY FOLLOW RUDI’S EVERY MOVE INSTAGRAM: @RUDIFITPRO BUILDING BIGGER MUSCLES 〉 “ I enjoy the Iso-Whey to up my protein intake. Its delicious and increases metabolism while building lean muscle.” RIDING OUT 〉 “I love motorcycles, it gets my adrenaline pumping like nothing else. I appreciate the engineering and technology behind a bike and the friendships developed when riding with a group. Riding gives me the feeling of living my life to the fullest.” BORN FIT 〉 “I was a sprinter in school and played provincial rugby until multiple injuries stopped that. My discipline and commitment carried over to fitness.” MOTIVATING MOTTO 〉 “If you can believe, all things are possible to him who believes- Mark 9:23.” COUNTING CALORIES 〉 “ I am always focused on a specific…

OUR MODEL: Courtney King Hometown: Illinois, USA “Life without struggle is a life without success. Never quit!” TRAINER: Levi James, CPT, instructor at New York Health & Racquet Club Take our toughest total-body conditioning workout on the road! We’ve packed eight high-intensity exercises into one workout using plyometrics, or jumping, movements so you can do this routine anywhere, recruit the maximum force of your muscles in the shortest amount of time, and take your speed and strength to the next level. Group fitness instructor Levi James, aka Mr Abs, of New York Health & Racquet Club, designed this no-gym, body-weight workout to ward off holiday pounds and fortify your body and mind. HOW TO DO IT • BEGINNERS: Start with 12–15 reps; work up to 20 with 20 seconds’ rest…

FIT, FEARLESS, & FABULOUS Location @ocmansion Such an honour to have you on Muscle and 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? I started weight training on a regular basis when I was 12 years old. Over the years I competed in 42 fitness competitions holding 76 titles in fitness, figure, bikini, and sports model. Fitness has always been a part of my life. Even though I retired from competing in fitness competitions, I still workout 5-6 days a week. What is your typical workout routine? My typical workout routine includes a combination of cardio and weight training. Since I am not trying to build…

PULSE TRAINING • ROPE JUMPING is one of the fastest ways to scorch calories while building stamina, power, and speed. Plus, it improves both agility and coordination—skills that will assist you in many other areas of sports, fitness, and daily life. So why don’t more of us pick up a rope and start skipping? “People are still often intimidated by the idea of jumping rope, especially if they don’t think they are ‘good’ at it to start,” says Tim Haft, creator of Punk Rope workouts and a trainer based in New York City. Haft’s popular Punk Rope group classes, which mix rope jumping with conditioning drills, are designed to take out some of that intimidation factor by placing an emphasis on fun drills. And by keeping the rope jumping down…

If you and a friend both followed one of Muscle & Fitness Hers’ weight-loss plans to a T, you still might experience different degrees of success. Blame your parents: Research suggests that genes may play a significant role in determining how your body reacts to different dietary patterns. Unfortunately, finding the perfect diet for your DNA isn’t clear-cut. “Until science catches up with the average person’s ability to understand their personal predispositions, much of figuring out one’s best diet is trial and error”, notes Marjorie Nolan Cohn, RD, a nutritionist based in New York City. Remember, it’s not just your diet that affects weight and health — other variables such as sleep, exercise, toxins, and emotional stress also come into play. 34% REDUCED RISK OF EARLY DEATH FOR THOSE WHO…

• WHETHER YOU’RE looking to drop some kilograms or simply have more energy for that last rep or final kilometre, it may be time to give your diet a check-up. While you like to stay up-to-date on the latest food trends, new research suggests that some long-accepted rules of eating may not be as ironclad as we once thought. Here’s what to embrace and what to expel when it comes to maximising your nutrition — and your performance. MYTH NO. 1 PASTA IS THE DEVIL FOR DIETERS Reality: You don’t need to say arrivederci to spaghetti to maintain your healthy eating goals. Researchers who analysed data from more than 23000 people found that eating a modest amount of pasta every day — yes, even the refined white kind — was…

“Exfoliating helps slough away dead skin, revealing younger cells that reflect light more evenly, resulting in a glow”, says Bowe. It also helps products penetrate the skin better. Try to exfoliate at least three times a week, followed by a serum or cream. “Start with something that has small granules such as sugar or seeds and work up to stronger or chemical exfoliants, like glycolic, alpha hydroxy acid, or retinol”, Hernandez says. Sugar is a natural source of glycolic acid, which boosts new cell production, explains Hernandez. Opt for a smaller granule for the face and larger granules for the body, such as Mango Exfoliating Sugar Body Scrub (R190, The Body Shop) Glycolic acid exfoliates and softens fine lines and wrinkles, says Hernandez. She suggests using one once a week,…

BORN TO FIGHT 〉 “I was originally born in South Africa, but moved to Mozambique at the age of 4. We lived there for 6 years. I was spoilt with beautiful surroundings and was always outdoors, being active and free. It was there where I found my passion for karate. It actually happened by accident.” BEACH BUM 〉 “ Outside of the gym, I enjoy walking on the beach, collecting shells and being outdoors. I also love cooking different healthy foods with my mom and spending time with my family.” GREEN QUEEN 〉 Monique loves salads and makes sure to add them to almost every meal. FEELING STRONG 〉 “When I started university I began Crossfit. I loved how I felt getting super fit and how I was beginning to…

Being thankful is more than just a cliché we state around the holidays—it’s an appreciation for just how much you can accomplish with each step you take, rep you complete, and positive vibe you give out. Given a chance, your body can work miracles big or small. All you have to do is try. FOR FRESH TRAINING AND DIET MOTIVATION, HEAD TO MUSCLEANDFITNESSHERS.CO.ZA FOLLOW US ON TWITTER @MUSCLEANDFITNESSHERSMAG, ON INSTAGRAM @MUSCLEANDFITNESSHERSMAG AND LIKE US ON FACEBOOK MUSCLE&FITNESSHERS SOUTH AFRICA PULSE SECTIONS…

1 / FIND THE RIGHT ROPE FOR YOU A properly sized rope is crucial for success. Stand on middle of rope with one foot and pull the handles straight up so the rope is taut. For beginners, the top of the handles should reach the shoulder; for more advanced jumpers, aim for the nipple line. 2 / ESTABLISH A SOLID FOUNDATION Your weight should be over the balls of your feet with ankles, knees, and hips relaxed. Tuck your elbows next to your ribs and keep your hands slightly in front of your hips. 3 / KEEP IT SMALL “Most of the movement comes from your wrists,” explains Haft. “Turn the rope by rotating your wrists, not by cranking your elbows or muscling it with your shoulders.” 4 / GET…

Diving into that tub of ice cream on your cheat day may make your memory a little fuzzy. New research from Australia found that subjects who ate a high-fat, high-sugar diet performed more poorly on learning and memory tests, even among otherwise healthy, lean young people. Researchers say these diets impact the brain’s hippocampus, the region responsible for the ability to sense hunger and satiety cues, as well as memory. That may not only make it harder to regulate food intake, it can also put you at a greater risk of cognitive impairment. Although the occasional treat shouldn’t have too much of an impact, a well-rounded Mediterranean diet can help keep your body at its best.…

Busy much? Hers has your #fitlife formula — from sleek urban coats and athleticinspired footwear to glowing skin tips and quick beauty fixes for any parties you’ll be attending. And for extra inspiration through the hustle and bustle, go backstage with groundbreaking USN Ambassador Alrieta De Wet to see how this superhero does it all.…

PULSE INSPIRATION Shawn, tell us a bit more about yourself. I am a 49-year-old mother of three, fitness competitor, fashion model and entrepreneur. I am of Italian decent and I grew up outside of Philadelphia, America. Did you pursue any studies? I graduated from Rutgers University and started a career in graphic design, marketing and advertising with US Healthcare and later Criterion Communications Agency. When and what made you decide to pursue a career in the fitness industry? I decided to take middle age head-on and transformed my personal and professional life to become a fitness advocate and inspiration for women and others ready for a life transformation. After putting my professional career on hold to raise three amazing children with my husband, I started to think about what to…

PULSE STYLE WHAT? OCCUPATION: PERSONAL & GROUP FUNCTIONAL TRAINER SUPPLEMENT STACK: • USN AMINO LEAN • USN DIET WHEY ISOLATE • USN DIGEST & CLEANSE • USN GARCINIA CAMBOGIA COMPETITIVE HISTORY: • 2016 WBFF SOUTH AFRICA 2ND OVERALL AND PRO CARD AWARDED • 2016 ROSSI GRAND PRIX 1ST PLACE BIKINI & 1ST PLACE COVER MODEL • 2015 NABBA WORLD’S 1ST PLACE BIKINI • 2015 BODY BEAUTIFUL 1ST PLACE BIKINI • 2015 ROSSI CLASSIC 1ST PLACE BIKINI OVERALL FOLLOW ALRIETA Instagram @alrietaq “Work for things and learn from things. Be the best you can be in all things possible and know that there is reason for everything. Always show love, because nothing lasts forever.” HOW SHE DOES IT TRAINING SCHEDULE MONDAY Legs, Hammies & Glutes TUESDAY Shoulders & Tris (Strength) WEDNESDAY…