Innholdsfortegnelse for October 2023 i Muscle & Fitness Hers South Africa

Training BARBELL HIP THRUST WORKS: Glutes, Quads, Hamstrings ● Stand to one side of a fl at bench, with top of right foot on the bench and left foot on top of an aerobic step about two feet in front of the bench (no risers). Hold a dumbbell in each hand with arms at sides, palms facing in (A). ● Slowly bend both knees to about 90 degrees, allowing your right leg to go lower than the step height (B). ● Push through heels to rise back to start position. ● Perform 8 reps; switch sides and repeat. Do 2–3 sets. Tip DON'T ALLOW YOUR FRONT KNEE TO TRAVEL PAST YOUR TOES AS YOU BEND YOUR LEG. DEFICIT BULGARIAN SPLIT SQUAT WORKS: Glutes, Quads ● Stand to one side of…

• MOST OF US CAN muddle through a workout and not worry too much about precisely what we've eaten and when. But if you are looking to step up your fitness game and hone your performance, the timing of your nutrient intake can make a big difference. “If you're really going hard and giving it 100% effort, proper nutrient timing will help you get the results you want”, notes Erica Giovinazzo, RD, a CrossFit coach and nutritionist with Brick CrossFit in Los Angeles, USA. And while a few recent research studies have shown the nutrient window isn't quite as strict as we once thought, it's still important to make sure your body is getting adequate levels of protein, carbohydrates, and fat, maximising this intake based on the length and type…

NUTRITION PULSE • HERE'S SOME NUTRITION NEWS WE LOVE: Dark chocolate could actually help your training, according to a recent British study. Chocolate has already received acclaim for helping your heart, thanks to its ample levels of antioxidants. But researchers found that epicatechin, a nutrient found in cocoa, could impact nitric oxide, which may help blood flow and cardiac function. They tested amateur cyclists who snacked on 40 grams of dark or white chocolate over a two-week period. The athletes who ate the dark chocolate were more efficient in their subsequent workouts and covered 17% more ground. —DIANA KELLY WANT TO BE HAPPIER? CUT CALORIES > It sounds ironic, but cutting back on your calorie intake can improve your mood — at least in the long run. Research published in…

TRANSFORMATION PULSE CURRENT WEIGHT: 52kg HIGHEST WEIGHT: 68kg • IN 2012, Lisa Traugott found herself at a low point. Her business was failing, her marriage was on the rocks, and she had just received an invitation to her 20th high school reunion. That's when the mother of two, who weighed 68 kilograms at 1.58m and rarely exercised, decided to get in shape. Traugott, then 38, soon realised the fittest people at her gym were the ones prepping for competitions. They had what she wanted most: happiness and confidence. She decided to sign up for a bikini competition five months away. Overhauling her diet was a challenge. She eliminated processed foods, ate smaller meals more frequently, and kept a food journal. The weight started to come off, and Traugott lost 23…

GLUTE ACTIVATION Stand with feet shoulderwidth apart. Slightly bend right leg, keeping knee over heel. Bring left foot back and behind the right leg, turning torso to the right and leaning into right glute. Hold 30 seconds; switch sides and repeat. HIP FLEXOR STRETCH Get into a half-kneeling position, right leg forward with knee bent 90 degrees and left foot on floor behind you. Push hips forward, keeping back straight. You'll feel the stretch along the front of your left thigh and hip. Hold 30 seconds; switch sides and repeat. KING COBRA Lie face-down with palms turned out slightly, arms slightly wider than shoulder distance. Slide left knee up to left side, keeping right leg extended and turned in slightly. Push shoulders off the floor until arms are straight, pressing…

BEAUTY PULSE 1 DOUBLE ROSE AND PELARGONIUM BODY BUTTER Body butters are the next step up from body lotions and are the ultimate luxury. This ultra rich rose butter is formulated to nourish and replenish dry skin. It is scented with one of the world's most exquisite and sought after oils - rose, known for its balancing and healing properties on the skin. Blended with organic pelargonium oil to improve skin regeneration and boost circulation. R149 2 EARTHSAP LAVENDER & ROSEMARY ROLL-ON Earthsap roll-on deodorants are made from pure & simple ingredients & essential oils that won't harm or irritate the skin. This natural roll-on is pure & completely free of lauryl sulphate, synthetic preservatives, animal ingredients, animal testing and petrochemicals. It is natural, vegan and proudly South African. R49…

ON THE RUN > “I grew up in Cape Town, and went to DF Malan high school. Our school was known for its athletics, and I started running for them. I did the 100 and 200m short distance sprints.” EATING CLEAN > “I love eating clean during the week from Monday to Friday. On Saturday evenings I enjoy a big cheat meal. It's something to look forward to. If I ate what I wanted during the week, there would be nothing special about cheat meals at nice restaurants.” GLUTE ACTIVATION > “Hip thrust are my absolute favourite exercise to activate my glutes! You use every part of the muscle if you do it right. The burn is addictive, and I'm always aware of it the next day. You get a…

“I LOVE WORKING MY WEAK AREAS — LIKESHOULDERS. FOCUSING ON BRINGING THEM UP TO PAR GIVES ME EXTRA MOTIVATION TO PUSH HARDER.” Cable Rope Pull-through WORKS: BACK, TRICEPS > Stand a few centimetres away from high pulley cable, holding rope attachment. Hinge forward from hips; keep knees slightly bent and abs engaged. Hold ends of rope with arms extended in front of chest. > Pull rope towards legs, bringing ends to outside of thighs. Arch your back slightly at the peak of the movement. > Slowly return rope to starting position and repeat. > Do four sets of 15 reps. Scissor Kick WORKS: ABS > Lie face-up on a mat with legs extended and hands on floor at sides. > Lift head, neck, and shoulders a few centimetres off mat while separating feet as…

TIPS TO ACHIEVE A BEAUTIFUL FIT BODY Setting goals and being consistent. Clean eating and regular training. FAVE SUPPLEMENTS Creatine, branched-chain amino acids, green tea extract, multivitamins & magnesium 7-DAY EATING PLAN Space meals 2 hours apart. Limit sugar intake. Keep protein intake to approximately 1g of protein per 2kg of body weight. MONDAY TO FRIDAY BREAKFAST Egg white omelette and smoked salmon with spinach OR Porridge with yoghurt & a grapefruit Snack: Tuna or sliced avocado, fillet chicken & rye crackers LUNCH Grilled chicken and vegetables with rice OR Steak and broccoli with roast potatoes Snack: Almonds or banana protein smoothie DINNER Grilled Salmon and vegetables OR Grilled chicken and spinach with sweet potato Snack: Protein shake or green juice SATURDAY Cheat meal day SUNDAY BREAKFAST Protein pancakes SNACK:…

Protein Powder Get maximum protein intake per scoop with USN BlueLab Whey Protein. Designed according to consumer feedback with the highest quality ingredients, the easy digesting powder offers optimal muscle support and recovery to optimise lean muscle growth. Pre-Workout Reach next level highs in your training with Evox Nutrition Pre-amino Energy. Packed with the most up-to-date proven ingredients, it is designed to increase your energy levels, delay fatigue and improve mental focus. Post-Workout Recover in record time with Biogen Amino Powder. This post workout formula is a brilliant scientific concoction of Branched Chain Amino Acids (BCAAs) as well as L-Glutamine, Beta-alanine and Citrulline Malate for athletes looking to train longer, whilst supporting muscle recovery. WESTEND61/GETTY IMAGES Fat Burner Burn fat and speed up your metabolism with USN's Phedra-Cut Lipo XT.…

MAY 5 - 7 ARNOLD CLASSIC AFRICA PITTSBURGH, 13TH IFBB WEST RAND NOVICE SHOW NABBA/ WFF PRETORIA CLASSIC PRO-AM JUNE 17TH IFBB MISS SA XTREME (SANCTIONED SHOW & ARNOLDS QUALIFIER) NABBA WORLD CHAMPIONSHIPSSAMARA RUSSIA JULY 1ST IFBB GAUTENG NORTHINTERMEDIATE SHOW IFBB BUFFAKO CITYINTERMEDIATE SHOW 8TH IFBB EKURHULENIMUSCLE MULISHA (SANCTIONED SHOW & ARNOLDS QUALIFIER) IFBB KZN EAST COAST CLASSIC – INTERMEDIATE SHOW 15TH IFBB EKURHULENI PROVINCIAL SHOW 22ND NATURAL NORTHERN USA BODYBUILDING, FIGURE BIKINI AND MEN'S & WOMEN'S PHYSIQUE Cleveland, OH. Contact Dave Liberman, 440-942-5634, daveliberman.com 15 IFBB MPUMALANGAINTERMEDIATE SHOW IFBB GAUTENG CENTRAL BOKSBURG CLASSIC (SANCTIONED & ARNOLDS QALIFIER) IFBB NELSON MANDELA BAY- INTERMEDIATE SHOW- FRIENDLY CITY CLASSIC 29TH IFBB WEST RANDPROVINCIAL SHOW IFBB SEDIBENGPROVINCIAL SHOW IFBB OR TAMBOINTERMEDIATE SHOW (KDS CHAMPS) 5-7 MAY 2017…

Age: 30 Birthplace: I was born in São Paulo, Brazil. After living in the US for 10 years, I moved to Belfast, Northern Ireland, in May 2013, where I live today. Why I compete: Growing up I was always active. I swam for 12 years and started going to the gym at 14. But when I moved to the US, I really wasn't following a very healthy lifestyle. I found out about the bikini division in 2009 and thought that signing up for a competition would be a great way to challenge myself while getting back to eating and living healthily, which it did — and much more! Favourite parts to work: My glutes and shoulders. I just love the look of a rounded defined shoulder and a perky booty!…

SWIFT SETUP BASICS A proper fit is crucial to an efficient workout (and a more comfortable ride!). Here's how to maximise pedal power. A Foot position: If your bike has toe cages and straps, make sure the ball of your foot is aligned over the centre of the pedal. This is the firmest, widest part of your foot and the most efficient and comfortable position. If you're clipping in with bike shoes, make sure that the cleats are positioned so the ball of your foot is on the centre of the pedal. B Saddle height: You can eyeball the saddle so it comes to about hip height, but a better way to tell if you're at the right position is to get on the bike and rotate the pedals until…

BROWN RICE BOWL WITH DRIED BLUEBERRIES, SMOKED WHITEFISH, AND SUNFLOWER SEEDS MAKES: 4 SERVINGS INGREDIENTS 4 cups cooked brown rice 2 tbsp canola oil, divided • 230g shiitakes or other wild mushrooms 2 small yellow squashes, quartered and sliced ¾ tsp salt, divided 2 tbsp maple syrup 1 tbsp cider vinegar 4 cups dandelion greens or arugula, chopped ½ cup toasted sunflower seeds ½ cup dried blueberries • 230g smoked whitefish, crumbled DIRECTIONS 1. Warm rice. 2. Pre-heat oven to 205°C. Spread 1 tbsp canola oil on a sheet pan. Place shiitakes and squash slices on the oiled pan and sprinkle with ¼ tsp salt, tossing to coat. Roast vegetables for 15 minutes, then stir and roast for another 10 minutes, until soft and light brown. 3. In a small cup, stir…

Wean Green Kitchen Starter Set Reheat food safely with this set of eight temperedglass storage containers. Secure snap-on tops feature a silicone seal, so lunch doesn't leak out before you dig in. R1 120, merkado.co.za Black+Blum Bon Appetit Lunch (Box) Keep tasty ready-to-grab lunches or dinners in this BPA-free container. R230, fruugo.co.za Fit & Fresh Perfect Portion Kit These innovative containers include snap-in reusable ice packs so your food stays cool for hours. The kit includes a breakfast chiller, four 1-cup containers, four 2-cup ones, and a snack box. R150, snatcher.co.za EcoLunchbox Three-in-One This petite bento box is made from food-grade stainless steel. There's room for one entrée and two sides, and they all stay separate. R220, ubuy.za.com…

You may have been told that you need to lower your sodium intake, but a low-salt diet might not be the healthiest option for active women, according to research published in a UK medical journal, The Lancet. The study found that restricting sodium to 2300mg per day was associated with an increase in cardiovascular disease. “These findings question the appropriateness of the current [lowered] sodium recommendations for the general public”, says Kelly Pritchett, PhD, RD, and spokeswoman for the Academy of Nutrition and Dietetics, USA. “The recommendations depend on the athlete and the sport”, says Pritchett. But if you're exercising in the heat for more than an hour, try to keep up electrolytes while you're training and immediately afterwards whether by having a sports drink, an energy gel, or salty…

TRAINING PLAN > 5 days a week: Strength training (50 minutes) > 6 days a week: Cardio (30 minutes) > Favourite part to train: Legs > Favourite move: Walking squats with band DIET Six small meals a day > Clean faves: Sweet potato pancakes (Made with a batter of ½ cup egg whites, ¼ cup old-fashioned oats, 85 grams canned sweet potatoes, 2 tsp stevia, dash of cinnamon; mix in blender and cook.) > Cheat: “Anything chocolate.” SUPPLEMENTS > Pre-workout: Cellucor C4 > Fat burner: (1 month before competition) Cellucor SuperHD > Protein supps: MTS Nutrition Machine Whey Cookies & Cream protein shake plus amino uptake/ probiotic chocolate wafers…

BEAUTY PULSE • Finding the perfect make-up for every occasion can mean years of trial and error (and expense), but we've got your beauty fast track. We travelled all the way to Sephora in Las Vegas, USA, to ask Events Co-ordinator Zakkarius Smith for tips on choosing the perfect primer, concealer, foundation, powder, and spray. So whether you're gym-bound, having lunch with friends, busy at work, or out for some evening fun, here's how to pick, prime, and perfect your make-up regimen. PRIMER PURPOSE Smooth skin, set make-up. TYPES TRADITIONAL PRIMER smooths out skin's surface and serves as a barrier to lock on to foundation. It's ideal for smoothing fine lines and minimising enlarged pores. A great primer is the Maybelline Baby Skin Instant Pore Eraser; R77 > MATTIFYING PRIMER…

• TO SCULPT AN EYE?POPPING UPPER BODY like top IFBB? gure pro Nicole Wilkins, consider seven to be your lucky number.? at's the key behind the FST-7 program, developed by Wilkins' trainer, Hany Rambod, to help create sleek muscles — not big and bulky ones. FST stands for “fascia stretch training”, and the seven refers to the seven sets performed at either the beginning or end of a workout that's targeting a speci? c body part. “Heavy weights build thickness and density but can also create bulk”, says Rambod. “FST-7 adds clear de? nition to each muscle group by engaging the deep muscle fascia, so muscles get a fuller, more rounded appearance.” For proof that this training method works, look no further than Wilkins, who has been training with Rambod…

PULSE INSPIRATION So Laura, could you tell our readers a bit more about yourself? I grew up in Melbourne Australia where I competed in athletics which kept me quite fit. I then started fitness modelling, which I really enjoyed and felt passionate about, so I studied personal training and nutrition. In the last 2 years I've travelled all over the world and been lucky enough to feature as a cover model for over eight magazines. Could you tell us more about your career and what you studied? I started studying nutrition, then I coupled that with personal training. I'm serious about my career in both fitness and modelling, and aside from my various international magazine features, I've also appeared in numerous television adverts. What motivated you to get into fitness?…

• SICK OF BORING BREAKFASTS? Start your day off right with these protein-rich, flavour-packed recipes that will help fuel your workouts or kick-start your recovery pronto. “Breakfast is the first interaction your internal body and metabolism have with the outside world”, notes Leith Hill, owner and founder of Ellary's Greens, a New Yorkbased restaurant and take-out chain that serves up high-quality, nutrient-dense ingredients in all of its dishes. “It's the time of day that your body burns calories and processes food for the first time, and the most quickly — which means what you eat for breakfast has a lasting impact on the rest of your day.” The recipes here, created exclusively for Hers readers by Hill and the staff at Ellary's Greens, are well suited for days when you're…

• YOU DON'T HAVE TO BE TRAINING for a competition to be the type of person who plans out her food choices. Knowing exactly what extra ingredients are in that chicken dish or how much fat goes into the salad dressing can go a long way towards helping keep your calories in check and your macros in line with your goals. In fact, research from Johns Hopkins University in Baltimore, USA, found that subjects who cooked their own dinner six to seven times a week consumed fewer calories, fat, and sugar on an average day compared with those who only cooked dinner once a week or less. Having your food ready to eat when hunger hits will also keep you from bingeing on snacks or pre-packaged convenience food. As both…

PULSE CLEAN KITCHEN • NOTHING BEATS a homemade meal, except one that's both healthy and hassle-free to make. We asked some top nutritionists to recommend their favourite kitchen tools to help take your cooking to the next level so you can make meal prep a breeze without sacrificing any of your clean-eating goals. THE TOOL Hand chopper > Hand choppers can help cut your prep time so you're not endlessly slicing and dicing vegetables, explains Felicia Stoler, RD, author of Living Skinny in Fat Genes. Just toss your ingredients into the case and the blades will do the hard stuff for you. We like: The Taurus Picar 400 Chopper finely dices your ingredients with a simple push of a button. R850, takealot.com THE TOOL Spiralizer > For an easy way…

• YOU MAY NOT HAVE EVEN HEARD of the psoas muscle, but you'd be surprised how much you use it throughout the day, especially during workouts. The psoas is a long, spindly tissue that runs from your lower spine to your pelvis, and is part of the hip flexor group. “Any time you lift your knee, your psoas muscle will contract. Whether you're going up and down stairs, walking, or running, that strength is coming from the psoas”, says Elizabeth Matzkin, MD, an assistant professor of orthopaedic surgery at Harvard Medical School. PSOAS WEAK POINTS > Exercises that make the psoas more susceptible to injury include running, snatches, and squats. In addition, going from completely stationary to an intense workout could also do more harm than good. “This is because…

GEAR PULSE CROSS-TRAINING SNEAKERS ARE THE SWISS ARMY KNIVES OF YOUR SHOE CLOSET. DO YOURS STAND UP TO THE CHALLENGE? CROSS-TRAINING For cross-training, your sneakers need to have breathability, cushioning, grip, and stability in one light frame. That's a tall order to fill, but these options bring all the versatility and comfort you need to excel. 1 ADIDAS ULTRA BOOST ST > “The ST stands for stability, which is built into the midsole. You'll love the lightness of these; they are amazingly comfortable for walking and studio classes. I tried a 5km jog in these but felt like I had to change my stride to not feel the impact vibrations as I landed on my heel. That could be a great thing, though, since heel striking is known to be…

PULSE HERS GUY SPORTSFIELD REGULAR “I grew up in, and still live in Johannesburg. I was always active and did cricket, swimming, tennis, rugby and athletics in school. I really began focusing on the gym in grade 7 when I needed to increase my muscle mass for rugby. This was also when I began competing.” FLEXIBLE LIVING > “I approach my prep with a flexible attitude so I can still enjoy eating out with friends and family. As a Human Movement student at TUKS, I am lucky to be able to still have enough time to ensure I get my cardio and training in.” FILLING A GAP > “There aren't many South African athletes who use YouTube as a means to market themselves, to promote the lifestyle or to help…

Hany Rambod has been using the FST-7 method for more than 10 years, with top male bodybuilders like Jay Cutler and Phil Heath, as well as female competitors like Wilkins and Amanda Latona. > What it does: Using heavier weights for your first few sets of each body part builds muscle. Adding an FST-7 set targets deep fascia surrounding muscle. “As you pump up the muscle, a little blood escapes, similar to the way air escapes from a balloon when you take a breath”, explains Rambod. “By taking a short break between sets, you increase the volume exponentially rather than allowing the pump to subside.” That triggers a growth response for better muscle definition. > How to do it: Keep it light. Stick with 12 to 15 reps, max, and…

MULTIVITAMIN Increase your nutrient intake with a dose of quality vitamin and mineral supplements by Optimum Nutrition. CREATINE Increase muscle mass, reaching optimal strength and power levels with Evox Ultra-Pure Creatine. GREEN TEA EXTRACT Enhance mental alertness and lower cholesterol levels by adding Solal to your daily supplement stack. MAGNESIUM Maintain a healthy muscle and nervous system, increase energy levels and improve metabolism with USN ZMA+. BRANCHED-CHAIN AMINO ACIDS Stimulate muscle gain, improve stamina and shorten recovery time with USN Pure BCAA.…