Innholdsfortegnelse for June 2024 i Muscle & Fitness Hers South Africa

NUTRITION BIOGEN LISA RALEIGH SUPER SCOOP Super Scoop has a concentration of high-quality phytonutrients in convenient powder form, specially designed to help you lead a more plant-based diet. It’s low in sugar and calories but still super tasty and dissolves easily in everything from water to cookie batter. R500, dischem.co.za NUTRITION USN BLUELAB 100% WHEY NEW BUTTERMILK FLAVOUR BlueLab™ 100% Whey is an ultra-premium blend of the highest quality whey protein isolate, concentrate and hydrolysate for optimal muscle development, support and recovery. BlueLab™ 100% Whey is developed by the consumer, for the consumer in a range of exciting, delicious flavours. BlueLab™ 100% Whey is certified by Informed-Choice.org R289, usn.co.za CIVVIO RUNNING GLOVES Beat the hand-chill on those early morning or winter runs. Civvio offers a silky-soft, full-fingered glove with fleece…

Model @JenniferNicoleLee Photographer @robertreiff Producer/Stylist @elisabettarogiani Makeup & Hair @beautybynancyj Location @magiclightstudiola Custom Fitness Apparel by ROGIANI.com Shoes by skechers.com | @skechers Supplements @JNLBiohack This moment is a dream come true, and Jennifer is profoundly grateful for the opportunity to grace our cover! “Get Ready to Celebrate Jennifer Nicole Lee, the Undisputed VIP Queen of Fitness! With a career spanning two decades and counting, Jennifer Nicole Lee has shattered every barrier in her path, emerging as the ultimate fitness icon of our time! But she’s not stopping there brace yourself for her 19th book release and a jaw-dropping commitment to dominate the professional fitness bikini competition scene like never before! From a stunning 80-pound transformation to gracing nearly a hundred magazine covers, Jennifer’s influence knows no bounds. She’s not just…

NUTRITION HEALTHY CHEATS Double Chickpea Pizza With Chorizo, Spinach & Manchego SERVES 6 INGREDIENTS 1 cup chickpea flour 1 cup lukewarm water 5 tbsp olive oil Sea salt and freshly ground pepper ½ cup diced dry-cured chorizo 1 cup chickpeas, drained and rinsed 7 oz baby spinach ¼ cup freshly shaved manchego cheese DIRECTIONS 1. In a bowl, add chickpea flour and gradually stir in water. Add 2 tbsp olive oil, season with salt and pepper, and whisk well. Cover and let rest 20 minutes to 2 hours. 2. Heat a 12-inch cast-iron skillet in the oven to 450°F. Add 2 tbsp olive oil to skillet and coat evenly. Add batter to skillet and bake 10 minutes. 3. Heat remaining 1 tbsp olive oil in a large skillet over mediumhigh…

• YOU MIGHT be snacking all wrong. As a registered dietitian and longtime nutrition pro, I can tell you this: Snacking is a habit that can either work for or against you. Constantly grazing on salty, sugary, fatty nutritional bombs will inflate your calorie counts, derail your diet, and ultimately destroy your physique. On the other hand, reaching for a healthy, well-timed snack that fits within your overall macronutrient needs is a smart step toward improving your fitness and achieving your body goals. A good snack can also waylay hunger so you don’t overdo it on the megacalorie foods on offer during office parties and summertime barbecues. So what’s the secret to snacking success? Quite simply, it’s avoiding the onslaught of unhealthy packaged foods and making your own hunger-demolishing fuel.…

Lebody Form This amazing Korean beauty device uses mid-frequency pulse stimulation to massage sore muscles and cramps and helps burn fat in areas where you feel bloated. $499; mylebodyform.com Foria Basics Suppositories This suppository with cocoa butter and hemp extract (CBD) offers targeted pain relief for about six hours and is free of solvents, pesticides, and heavy metals. $72; foriawellness.com DivaCup Save money and the environment with this reusable sanitary product. It’s easy to quickly clean in the locker room after a workout. Translation: You don’t have to worry about forgetting tampons again. $35; divacup.com…

“I LIKE FEELING ATHLETIC. Getting through a workout and feeling my heart race and knowing I pushed myself makes me feel strong. It makes me feel capable, and I crave those moments.” Such words from Alex Silver-Fagan—Nike Master Trainer, Wilhelmina model, yoga and kettlebell guru—affirm the kick-ass way she approaches life and fitness today. Hard to believe that just a few years back, the picture was much cloudier. Seeking VIP club status, and maybe an escape from family drama, anxiety, and depression, this sweet, funny Jersey girl dieted and partied her way to an “emotionally and nutritionally undernourished” 90 pounds while studying at NYU. The pendulum then swung toward weightlifting and bikini competitions, but body issues remained. Only when Silver-Fagan began studying to be a trainer—and learning to value functional…

Absolutely! Reentering the fitness competition scene after over 15 years was a thrilling journey. Placing well in my NPC bikini debut is just the beginning. I’m aiming for IFBB Pro status, eyeing the Mr. Olympia stage and the prestigious Ms. Olympia title. My comeback isn’t just about winning; it’s about inspiring others with determination and talent. Let’s keep pushing boundaries and setting new standards together! - Jennifer Nicole Lee How did you place? 1st Runner Up Bikini Open F 1st Runner Up Bikini Over 45 3rd Place Bikini Over 40 4th Place Bikini Over 35…

WORKOUT AT THE GYM Equipment needed: Medicine ball, plyo box, dumbbells (optional). Directions: Complete 3 rounds, resting as little between reps and sets as possible. WORKOUT AT HOME Equipment needed: Chair, plyo box, stairs. Directions: Perform each move for 30 seconds, resting 10 seconds between exercises. Do 3 rounds. EXERCISE WORKOUT AT THE PARK Equipment needed: Pullup bar, jump rope. Directions: Perform each move for 30 seconds, resting 10 seconds between exercises. Do 3 rounds.…

NUTRITION SUPP SPOTLIGHT • SPRINGTIME IS all about shedding winter weight so you can reveal your sexiest physique when bikini season rolls around. But even if you’re eating clean and following the Hers workouts, stubborn water weight can stand in between you and that summer bod you’re after. Thankfully, there’s a convenient way to rid yourself of this cumber some water weight. YOUR NEW GYM PARTNER MHP’s Xpel is an herbal diuretic that reduces bloat and supports weight loss by flushing out excess water. The unique combination of ingredients gives you the fast results you crave, so you look lean and sexy in your best date dress or tightest jeans. Green tea leaf extract and Guarana-seed extract help with the slimming aspect and deliver 75mg of caffeine so you can…

Heart-Healthy Recipes Every Man Should Master As a vascular surgeon, I’ve witnessed firsthand the importance of maintaining a heart-healthy lifestyle. While indulging in delicious meals is undoubtedly enjoyable, it’s crucial to prioritize foods that support cardiovascular health. In this article, I’ll share a collection of recipes tailored for the modern man, ranging from grilling techniques to gourmet dishes, designed to fill your stomach while promoting cardiovascular wellness. Grilled Salmon with Citrus Herb Marinade Ingredients 4 salmon fillets Juice of 2 lemons Juice of 1 orange 2 cloves garlic, minced 2 tablespoons olive oil 1 teaspoon fresh thyme, chopped Salt and pepper to taste Instructions In a bowl, whisk together lemon juice, orange juice, minced garlic, olive oil, thyme, salt and pepper to create the marinade. Place salmon fillets in a…

Most store-bought snacks aren’t great for you, but a few of them are solid, mainly because they dial back on the sugar, salt, and unhealthy fats. Try these four. BARE SEA SALT CARROT CHIPS No added sugars, and you can use these chips as a delivery method for dips. WILD ZORA APPLE PORK BAR Naturally sweetened with real fruit. WONDERFUL PISTA CHIOS SWEET CHILI Fiery kick and a source of plant protein and monounsaturated fat. MUUNA LOWFAT PLAIN COTTAGE CHEESE A single-serving container packs 19 grams of muscle-friendly protein.…

• WHETHER YOU’RE brand-new to working out or are returning from a long hiatus, mastering the fundamentals is key to successful progression in the gym. So put down that barbell and slowly back away. “A beginner should always focus on technique first before even touching heavy weights,” says Jim Smith, C.P.P.S., owner of Diesel Strength and Conditioning. “Adding weight before you’re ready has a cascade effect that results in poor range of motion and technique. It makes the movement fall apart.” But that doesn’t mean you can’t still get in a great workout. Smith notes that improving your technique, body positioning, and range of motion across a variety of basic movement patterns—including horizontal and vertical presses and pulls, hinge movements, squats, and core work—should be your priority. When you’re just…

TRAINING CARDIO • YOU’VE PROBABLY read about fasted cardio a million times on the internet and within the pages of this magazine. That’s largely because the vast majority of the leanest physique athletes swear by the practice, as do those who have lost large amounts of weight. If you didn’t flip through a single research journal, it sounds like it makes sense, right? In the absence of food to use as fuel, the body must go on the hunt for alternative sources—in this case, body fat—during the workout and subsequent recovery. But does the anecdotal evidence that fasted cardio works hold up to the available science? Let’s dig in. WHAT IT IS Fasted cardio is the practice of performing cardio—usually at a lower intensity on a bike or a treadmill…

AS IMPORTANT AS GREAT SHOULDERS ARE TO a beautiful physique, the workouts that craft them can be pretty mundane. Just like the monotony of a pre-contest diet—“Chicken breast, rice, and vegetables, again?”—advice on training delts has always revolved around seated presses and lateral raises, ad nauseam. If you can no longer stomach that same old routine, Candice Lewis-Carter has an exciting new recipe for you. The 2017–18 Arnold Classic Figure champ and all-time winningest figure pro—who recently announced that she was stepping away from competition to start a family—has her own delt routine that doesn’t rely on any of those traditional moves. Here, she serves up a five-course delt developer that she’s used to perfect her showcase body part. Ready to give it a try? Candice Gets Candid • AFTER…

1 STUFFED Preheat oven to 350°F. Cook 1 tbsp olive oil, ½ cup chopped onions, 1 tsp minced garlic, and 1 lb ground turkey in a skillet; mix in 6 oz spinach and 1 cup tomato sauce. Cut 4 bell peppers in half lengthwise; spoon mixture into each half. Bake 30 minutes. 2 BEAN DIP Blend together 1 can cannellini beans (drained and rinsed), 1 bell pepper (cut up and seeds removed), 2 garlic cloves, ½ cup feta cheese, 2 tbsp extra-virgin olive oil, 1 tsp apple cider vinegar, ¼ tsp paprika, ¼ tsp chili powder, and a pinch of salt and pepper. Chill at least 30 minutes. 3 RAW Peppers make the perfect quick snack or addition to any salad or salsa. For an easy salad, dice 1 cucumber,…

• COMPARED WITH the days when we were kids, slurping on tangy oranges down to the rind, gym-going adults tend to limit citrus to an occasional morning glass of orange or grapefruit juice. But citrus can still offer lots of benefits for athletes, especially when you’re strength training. “Foods containing ample citrus are rich in vitamin C, electrolytes, and rapid-absorption carbohydrates,” says Kristin Reisinger, R.D., C.S.S.D., owner of IronPlate Studios in New Jersey. What’s more, vitamin C is a powerful antioxidant, which helps tamp down inflammation after a heavy lifting session, supports the immune system to ward off colds and other maladies, and even produces collagen, a key protein that gives our skin and tendons strength and flexibility. “Vitamin C also plays a key role in recovery and performance,” Reisinger…

■ BLAME IT ON THE SMARTPHONES that are constantly pinging us with texts, tweets, and emails. Blame it on the overcrowded trains, freeways, and big-box stores. Blame it on the Great Recession, global warming, Netflix, or that $6 latte in your hand. Whatever you want to pin it on, there’s a troubling fact about us modern humans: We’re superfrazzled. According to a 2017 evaluation of federal health data, more Americans than ever before are stressed, depressed, and anxiety-ridden, and many are unable to get the help they need. This, of course, leads to lots of bad stuff. Common effects of stress include headaches, muscle tension, lowered sex drive, insomnia, irritability, sadness, lack of motivation, social withdrawal, overeating, and drug and alcohol abuse. As if that’s not terrible enough, chronic stress…

• IT’S EASY to forget that having a job as a personal trainer is just that — a job. It’s a daily grind that requires trainers to be at the top of their game — physically and mentally. And finding the energy to help clients hit their fitness goals takes plenty of work and even more planning. “To make my seventh client feel like he or she is my first client of the day, my nutrition has to be on point,” says Heidi Jones, a Performix House trainer. “I’ve learned how important it is to kick your feet up once in a while.” —Angela Gargano In addition to proper food and hydration, another key to Jones’ success is Performix SST Glow, a unique performance blend that increases energy, hydrates skin,…

• THERE ARE experiences in life that every woman shares. One of the most universal (and most notorious) happens at a certain “time of the month”—getting our periods. It can be inconvenient at best and at worst really affect us from living our lives to the fullest. Our workouts are often one of the biggest casualties, and understandably so; when you’re feeling bloated, achy, and cramped, the prospect of lugging your sluggish self to the gym can be less than appealing. But that doesn’t have to be the case. Here are a few easy steps you can take to have a more effective workout when Aunt Flo comes to visit, because one week a month is too much time to take away from your training—period. LISTEN TO YOUR BODY If…