Innholdsfortegnelse for February 2024 i Muscle & Fitness Hers South Africa

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…

The glute-hamstring tie-in is an area that should not be overlooked. “This is actually one of the most important joinings in your body because most posture problems begin here”, explains IFBB figure pro and trainer Gennifer Strobo. “Strong glutes help support the lower back. If the glutes are weak, other muscles in the area will take over. When they get overworked, they can cause pain in the lower spine and even the knees. The glutes and hamstrings also need to be strong to stabilise the hips, which, when unstable, will make you more prone to shin splints, sprains, and knee pain.”…

PULSE MOVEMENT MECHANICS • AS AN AVID gymnast, boxer, weightlifter, and CrossFitter, I'm accustomed to the occasional ache or minor injury. But after years of overuse, I found the nagging pain in my shoulder muscles was getting to be a daily hassle. Endless prehab and rehab resistance and dumbbell drills targeting my rotator cuff muscles and labrum (the soft fibrous tissue that surrounds the shoulder socket, helping stabilise the joint) did little to no good. Then I discovered hanging. Hanging from a bar - also known as brachiating - is a common practice among gymnasts; more recently, functional fitness enthusiasts say it's something we should all be doing a lot more of. “By design, the shoulder is the most mobile joint in the entire body”, explains Johnny Cooke, an exercise…

Yoga may not work miracles around your cycle, but it can certainly help provide at least some short-term relief. Instructor Kristin McGee, author of Chair Yoga, offers her favourite three poses to help reduce period pain. Cat/Cow WHY IT HELPS Relieves lower back pain HOW TO Begin on all fours, back flat and abs engaged. Inhale; on the exhale, round spine toward ceiling, dropping head toward floor (“cat”). Inhale, arching your back and lifting head and tailbone (“cow”). Continue moving from cat to cow for 10 to 12 smooth breaths. Pigeon WHY IT HELPS Opens hips HOW TO Begin in downward dog, hands and feet on floor, hips lifted. Place right knee under right shoulder, keeping shin as parallel as possible to front of mat. Place palms or forearms on…

How it works: This high-energy workout combines boxing and kicking drills. If you're a lefty, do the boxing drills with the opposite lead hand. Ending with a short, seated meditation helps you finish mentally strong. Channel your inner action star with fight-skills-based movements. “Martial arts exercises not only burn a high number of calories, they're also great for creating beautiful, dense muscle tissue because you're training with impact”, explains Widerstrom. ROUND 1 (5 MIN) Boxing Drills/ Warm-up ■ 20 punches (left jab, right cross) ■ 20 punches (left hook, right hook) ■ 20 punches (left uppercut, right uppercut) Complete series for 90 seconds. Rest 1 minute. Repeat series; rest 1 minute. ROUND 2 (5 MIN) Boxing Combinations ■ Left jab, right cross, left hook ■ Left jab, left jab, right…

PULSE HERS GIRL MUA @MISTYHMUA Kentucky born and raised Rebekah Logan lives a full life. Fitness is not just something that she partakes in part-time but she lives the fitness lifestyle to the fullest. We get some great insight from Rebekah on how to maintain a healthy and balanced life. HI REBEKAH, IT'S GREAT TO FEATURE YOU IN OUR SUMMER ISSUE OF HERS. PLEASE TELL US A LITTLE ABOUT YOURSELF? I was born and raised in Kentucky, USA and I'm living the life of commercial sales. I'm the owner of a fun-filled and super energetic Australian Shepherd and I'm blessed with a wonderful family and a great group of friends. WHEN AND HOW DID YOUR FITNESS JOURNEY START? I started my fitness journey roughly in January of 2017. I was…

Step into fantastical landscapes, face eldritch terrors, and forge legendary alliances. This month's video game releases offer a dazzling array of experiences from familiar worlds and bold new creations. From hunting monstrous leviathans in the vibrant “Monster Hunter Rise: Sunbreak” to confronting the chilling horrors of the reimagined “Dead Space,” every gamer's thirst for adventure and challenge will be quenched. So, grab your controller, adventurers, and prepare to dive into a month brimming with unforgettable journeys. Monster Hunter Rise: Sunbreak (Switch) Embark on a perilous journey from the peaceful Kamura Village to the volcanic Elgado Outpost, facing fearsome new Elder Dragons like Malzeno, Lunagaron, and the terrifying Teostra Magna. Unravel the mysteries of the Qurio, a crimson blight corrupting the land and monsters alike. Befriend and collaborate with new allies…

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.…

• NUXE SUN SPF30 FOR FACE & BODY This sun lotion with Sun and Water Flowers offers protection from the appearance of visible signs of skin ageing and promotes a sublime tan. Its fluid texture is easy to apply. It protects and moisturises; the skin appears supple and radiant. An incredible fragrance with notes of Sweet Orange, Tiare Flowers and Vanilla. Water-resistant. Photostable. Alcohol-free, non-comedogenic. Paraben-free. R440.00, Available at select Woolworths, Truworths & Edgars stores • KNLOGIC PROTECT SPF30 SKNprotect is a sun protection cream that offers provides a certified high broad-spectrum UVA/UVB protection and anti-ageing benefits. Raspberry extracts aids in healing after sunburn and reduces scar formation. SKNprotect is a non-whitening formula and is suitable for all skin types. Does not contain Octyl Methoxycinnamate. R171.00, sknlogic.com • THERAVINE SUN…

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…

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…

In 2015, you lost 50 pounds while touring. What prompted that lifestyle change? I'm 31 years old. I've been touring since the age of 15, and it causes so much wear and tear on your body. Around age 28, I made a switch because I realized my body wasn't recovering the way that it had. If you don't take care of your body, your body will break down fast. I also think a big part of the weight loss was coming off alcohol. What was the first step you took to living a healthier life on the road? I switched my going out to the bar after the show to getting up early for the gym. Getting healthy meal delivery was also a huge catalyst. I've been eating Trifecta foods…

PULSE NUTRITION WATER INFUSIONS “Adding some fresh fruit, herbs, and other foods to water brings more flavour to water, so you're more likely to keep drinking it”, says Lyssie Lakatos, RDN, co-founder of the Nutrition Twins (nutritiontwins.com). “Plus, you're getting added antioxidants and vitamins as the ingredients diffuse into the water but with very few calories.” Mint Cucumber Citrus Water Cucumbers are not only incredibly refreshing, they are also packed with antioxidants and anti-inflammatories. “I love to snack on the fruit after it's been sitting in the water — it gets really plump and delicious!” says Lakatos. INGREDIENTS ¼ cucumber, thinly sliced ¼ lemon, sliced 1 lime, quartered ¼ cup mint * 250ml DIRECTIONS 1. Place cucumber, lemon, lime, and mint into a glass and add water. 2. Allow ingredients to…

• It's a pretty common scenario: You, on the couch, clutching a pillow, cursing your cramps. In fact, dysmenorrhea (the scientific term for pain associated with menstruation) a ects about half of all women who get their period for at least one or two days each month. But discomfort doesn't have to be a regular occurrence. Follow these strategies to keep you feeling strong and healthy all month long. 1 GET AHEAD “Most period cramps are caused by an overproduction or oversensitivity to the hormone prostaglandin”, explains Mary Jane Minkin, MD, a clinical professor of obstetrics, gynaecology, and reproductive sciences at Yale School of Medicine in the US. “Prostaglandins help the uterine muscles contract, but they can also cause other muscles like those in the gut to contract, causing pain…

How it works: Warm up for five minutes (jump rope, walk or jog on treadmill, bike, row, etc). Then do each circuit three times consecutively before moving on to the next one. Do each exercise for 35 seconds at an all-out e‚ ort; rest for 25 seconds, then continue to the next one. Recover for one minute between circuits. CIRCUIT A DB Push Press WORKS: SHOULDERS, CORE ■ Stand with feet hip-distance apart holding weights at shoulder height, palms facing each other (not shown). ■ Dip hips and knees, then explosively push up with legs as you press weights up, extending arms. Lower to start. Squat Box Jump WORKS: GLUTES, LEGS ■ Stand behind plyo box or step, arms at sides. Lower into a squat. ■ Jump up explosively, swinging…

So, let's start at the beginning, your GYM BAG. Look for a gym bag that has convenient compartments and is suitable for dry and wet storage. One of our favourite gym bags is the Nike Radiate which sports a separate shoe compartment that is ventilated and durable. The ventilated zip pocket in the front can store your wet and dry essentials and the coated bottom panel will help to keep your gear dry. The main compartments open wide for easy access and there is also an internal pocket that will protect your valuables. R750, nike.com A GYM TOWEL is a no brainer. HERS loves the Microfibre Gym Towel from Bobums. It's very compact, lightweight and features zip storage for the things you just have to have with you when you're…

Carrie Goforth IFBB Pro Bikini Fitness model Advanced Registered Nurse Practitioner Nutrition Consultant Super Mom Carrie Goforth is not a newbie when it comes to the discipline of being an athlete. Starting gymnastics at just five years of age, she just grew her sporting career from there to earning her IFBB Pro status in the bikini division this year. But it wasn't always easy. Carrie was born with a congenital heart defect and kidney disease and this is a daily battle for her, then add everything else that life has to throw at you. But nothing has stopped her in her pursuit to reach her goals and live a fulfilled life. We know that our HERS readers will be motivated and inspired by Carrie's story. IN A FEW WORDS COULD…