Muscle & Fitness Hers South Africa February 2024

NUTRITION USN TRUST CRUNCH BAR UK The ideal light meal or snack replacement bar. Trust Crunch bars contain 20g of protein. Available in White Choc Cookie Dough, Cookies and Cream as well as Fudge Brownie flavours. R419.00 for 12, usn.co.za NUTRITION OPTIMUM NUTRITION NATURALLY FLAVOURED OATS AND WHEY Oats and whey are foundational elements of any athlete's diet. Oats are a complex carbohydrate providing energy to support strength and endurance training. Whey is a rapidly digested complete protein with all the essential amino acids to help support muscle recovery. By combining whole oat flour with whey isolate and whey concentrate, we've created an easy-to-mix nutritional powerhouse that frees you from the hassle of making this stack in an electric blender. We think you‘ll agree that our Naturally Flavoured Oats and…

Training WHAT'S THE KEY TO GETTING A CURVED, firm, and totally tight backside? A full-scale attack on the muscles. “Your glutes respond best when they are targeted from different angles and movement patterns,” says Hers technical adviser Gino Caccavale. This multiangled approach goes far beyond traditional squats to target your abductors (outer hips) as well as your glutes, so you're lifting and toning all the lower posterior muscles for a rounded, more symmetrical look. IFBB bikini pro Ana Delia De Iturrondo shows us how she helps keep her enviable lower half in top shape! WIDE UP AND BACK BOUNDING WORKS: GLUTES, THIGHS; BUILDS EXPLOSIVE STRENGTH › Stand in an open area, feet hip-distance apart. Squat down, bringing fists in front of chin and keeping weight over heels. › Explosively make…

Model @sisterhoodofsweat Photographer @leelhgfx_fitness Producer / Stylist @elisabettarogiani Makeup & Hair @Stephaniekilmermakeup Clothing and shoes Fitness Wear Custom Apparel by | @rogiani.com Shoes @skechers | @skechers.com Leading women's health expert, best-selling author, podcast host, and Fitness Boutique Owner, Linda Mitchell is the face and creator of The Sisterhood of Sweat (SOS) brand. Surviving domestic violence, Linda has made it her mission to empower other women by helping them take responsibility for their health so they can be in the best shape physically and emotionally. Linda has worked with dozens of thought leaders such as Heidi Powell, JJ Virgin, Natalie Jill, Anne Louise Gittleman, Dr. Will Cole, Dr. Lori Shemek, and Elaine LaLanne. In 2020 alone, Linda was been able to double/triple/etc her income while eliminating all amount of debt. Fitness…

AVOIDING DEAD BUTT SYNDROME This preventable condition results when your glute muscles don't function properly together. HERE'S HOW IT WORKS If you experience severe hip pain during and after running, or tend to shift the majority of your weight to one hip, you may suffer from gluteus medius tendinosis, aka “dead butt syndrome”. Your three gluteal muscles are all attached to the pelvis. If the larger gluteus maximus becomes weak, the smaller gluteus medius muscle takes on a workload it can't handle, causing inflammation, damage, and pain. HOW DO YOU FIX IT? Left untreated, your knees, Achilles tendons, calves, and feet may be affected as they try to compensate for the pain and inflammation, so see a sports therapist for treatment. The syndrome can be reversed by consistently exercising the…

MAXIMUS The maximus is one of the strongest muscles in your body. It's responsible for the movement of your thigh and hip and is used when doing activities like rising from a sitting position, bent-leg deadlifting, and sprinting. B. GLUTEUS MEDIUS The medius runs from the top of the femur to your pelvic bone and is partially covered by the gluteus maximus. The medius helps enable a steady walking gait, is involved in lateral movements, and plays a key role in stabilising the hips and pelvis when running. C. GLUTEUS MINIMUS The minimus helps with the rotation of the thigh at your hip. It works with the gluteus medius to stabilise the hip and pelvis when your opposite leg is raised from the ground.…

1 LYING STRETCH Lie on back with legs straight and hands by sides. Bend left leg, holding leg behind knee. Gently pull knee into chest. Try to keep your head and shoulders on the floor during the stretch. 2 FIGURE-FOUR STRETCH Lie on back with feet flat on the floor. Cross left ankle over right knee. Place hands behind right thigh and pull right leg toward you, keeping head and shoulders on the floor. Release the stretch; switch sides. 3 PRIMAL SQUAT STRETCH Stand barefoot with feet hip-width apart. Slowly squat down until thighs are resting against calves and shoulders are between knees. Keep heels flat on the floor and head up. Hold in that position for 30 seconds. If you are new to this stretch, try holding a door…