Innholdsfortegnelse for July 2024 i Muscle & Fitness Hers South Africa

Training BARBELL HIP THRUST WORKS: Glutes, Quads, Hamstrings • Sit on floor, leaning with upper back against a flat bench, knees bent, and feet flat on the floor. Place a padded barbell across hips. • Pushing up through heels, lift hips until thighs are parallel with floor and torso and core are in line with quadriceps; keep ankles directly under knees (A). • Hold one count, squeezing glutes at the top of the movement. Slowly lower glutes toward floor without touching all the way back down (B). Do a total of 10 reps, 2–3 sets. Tip MAKE SURE NOT TO ARCH YOUR SPINE OR HYPEREXTEND YOUR LOWER BACK. DON'T RISE ONTO TOES. Tip DON'T ALLOW YOUR FRONT KNEE TO TRAVEL PAST YOUR TOES AS YOU BEND YOUR LEG. DEFICIT BULGARIAN…

25–30 KM Approximate distance you can cover in a 45-minute cycling class. Leg Day on Wheels Use enough resistance on the bike and you'll work your glutes, quads, hamstrings, calves, and core. Felicia Walker, an instructor at New York's Health & Racquet Club in the USA recommends these stretches to your routine to help keep you limber. Pigeon (stretches hips): Lie face-down on floor with one knee bent under body, opposite leg extended behind you; hold 30 seconds per side. Seated twist (stretches lower back): Sit on floor with right leg crossed over left thigh. Twist torso to right, pushing against thigh for added leverage; hold 30 seconds per side. Cross stretch (stretches hamstrings, lower back): Stand with right leg crossed over left. Reach both hands toward floor; hold 30…

PULSE CLEAN KITCHEN PRE-COOK THE RICE TO SPEED UP YOUR ONE-DISH MEAL. 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…

THE TOOL Spiralizer For an easy way to get more veggies into your diet, grab a spiralizer, says Jennifer McDaniel RD, an American-based nutritionist from St. Louis.. For a high-fibre, low-carb boost, swap in spiralized zucchini or carrots for wheat pasta, or use the tool to create eye-catching salads and baked curly fries, adds McDaniel. We like: Just place your vegetable of choice into the Oxo Hand-Held Spiralizer and twist. The open-blade design is great for both long and round vegetables. R240, yuppiechef.com 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…

• 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 your…

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 3 AFRICA…

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 York-based 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 in…

• 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…

• TO SCULPT AN EYE-POPPING UPPER BODY like top IFBB figure pro Nicole Wilkins, consider seven to be your lucky number. That'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 specific body part. “Heavy weights build thickness and density but can also create bulk”, says Rambod. “FST-7 adds clear definition 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 since early…

Candice El Guindy is the Chief Marketing Officer and Head of Sponsorship for Musclecontest International, which is the largest promoter of NPC/IFBB Pro League shows worldwide; she is also the Chief Operating Officer for Lipoxyderm Firming and Defining Lotion. Candice is no stranger to the world of competitive bodybuilding, having had a very successful NPC Bikini career before retiring from the stage in 2014 after winning her IFBB Pro status at the NPC USA Championships. As a retired athlete, Candice has remained active in the industry through her work at Musclecontest, assisting with the Sponsorship Program for the NPC National Women's Workshop, and striving to be a role model for health and fitness. Most recently, Candice had her third son who is now 10 months old, and has had a…

• 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…

Wean Green Kitchen Starter Set Reheat food safely with this set of eight tempered-glass 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…

• 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 kilograms. She kept a blog to document her…

CROSS-TRAINING For cross-training, your sneakers need to have breathability, cushion ing, 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 worse for your body. On the other hand, I wasn't ready for it. Overall these are incredibly light and comfortable…

FOLLOW JESSE'S EVERY MOVE INSTAGRAM: JESSE.PRETORIUS 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…

“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…

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:…

THE LORD OF THE RINGS: THE RINGS OF POWER SEASON 2 (AMAZON PRIME, AUGUST 29TH) Embark on a new chapter in the epic saga of Middle-earth as The Lord of the Rings: The Rings of Power returns for its highly anticipated second season on August 29th, 2024, exclusively on Amazon Prime Video. Season 1 transported viewers back to the Second Age, a time of relative peace but shadowed by the lingering evil of Morgoth. The forging of the Rings of Power, destined to play a pivotal role in the future War of the Ring, became a central theme. Season 2 promises to delve deeper into this pivotal period, raising the stakes as the Dark Lord Sauron re-emerges from the darkness. Sauron, defeated but not vanquished, will undoubtedly be plotting his…