Innholdsfortegnelse for December 2023 i Muscle & Fitness Hers South Africa

Mastering Total Wellness Through Nutritional Innovation In a world where fitness often takes center stage, Jennifer Trinkner, a seasoned expert in the health and wellness industry, advocates for a more holistic approach. With over a decade of experience with Isagenix, she brings a deep understanding of how nutrition and fitness interplay to create a symphony of wellness. Her philosophy is straightforward: proper health is not confined to the gym — it's a lifestyle that begins with what we put into our bodies. Model Jennifertrinkner.com Photographer Sarah Lyons Glabman EpicDestinationShoot.com | @EpicDestinationShoot Hair & Makeup by Lisa Opie | @Lisa_Opie Wardrobe Styling by Joey Rolon | @JoeyRolon The Synergy of Nutrition and Fitness Jennifer's approach to starting a fitness routine is refreshingly inclusive, emphasizing the role of nutrition as the foundation.…

ATHLETE SNAPSHOT Cydney Gillon 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 year— all 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 Rōng at 23, and in 2017 became the youngest-ever Figure Olympia…

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…

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 2019? You totally got this. 1 Drink More Water (a Lot More) There's a magical potion that you can drink to flush out toxins, improve your complexion, prevent cramps, and increase…

• 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 scars happen when the body is mending damage in the deep layers of the skin,” says Dendy Engelman, M.D., a New York City–based dermatologic surgeon. “The new collagen created to replace the damage can have a different texture,…

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 in…

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…

Is this a peak performance SUV? m The outgoing GLC 63 AMG was brutal; its V8 punched hard, the noise could wake the dead and even though it didn't possess the cornering fidelity of the C 63 sedan, it still shot out of corners as though launched by an invisible canon. The 4.0-liter twin-turbo, shoehorned into a practical family car was superbly excessive rage but we didn't realize it's time in the GLC 63 was going to be so short-lived. In hindsight, the signs were there; other AMGs like the C 63 had already downsized and the latest GLC 63 S E Performance had to follow suit. But as we've learned, downsizing in today's world seldom equates to less power, and the GLC's uprated 691hp from a 2.0-liter turbo hybrid…

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 CHOCOLATE PEAR CRUMBLE PREP TIME: 10 MIN COOKING TIME: 25 – 30 MIN SERVINGS: 1 LARGE TART INGREDIENTS CRUST 250g almond flour 2 tbsp honey 1 tbsp water 1 tsp salt 1 heaped…

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 Ciean 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 1/2 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 1/4 cup finely chopped red onion 3 tbsp olive oil 3 tbsp lemon juice Salt and pepper, to taste 1/3 cup crumbled feta cheese Chopped fresh dill (for garnish) DIRECTIONS In a large serving bowl, combine pasta, beans,…

• WE'VE GOT some great news: It doesn't take a laundry list of exercises and an hour-plus to tone your body and build strength. Not when your program is intelligently designed, that is. In this case, it takes only two moves, thanks to the programming chops of renowned trainer Zach Even-Esh, the founder of the Underground Strength Gym, the head strength and conditioning coach of the Rutgers University wrestling team, and the author of the best-selling book The Encyclopedia of Underground Strength & Conditioning. The two-exercise concept is a shining example of quality over quantity. “This is called training economics,” Even-Esh says. “We take the exercises that deliver a high return of results on a short investment of time. This type of approach will always deliver results.” Even-Esh has designed…