Innholdsfortegnelse for August 2024 i Muscle & Fitness Hers South Africa

• SALMON IS A FILLING, rich-tasting protein that's widely available, easy to cook, and a great centrepiece to any healthy meal. But there's only so much of the grilled fillet we can take. Try these zestier ways to perk up your dinner plate and impress your taste buds. 1 TRY IT: BAKED MISO LEMON BAKED SALMON WITH ASPARAGUS SERVES: 4 Miso, a super flavourful fermented soy paste, is used as the base for miso soup. White, yellow, and red miso are made in combination with different grains, white being the most mild in flavour, but any variety works well in this recipe. INGREDIENTS 900g asparagus, trimmed 4 (120g) skinless salmon fillets ¼ cup miso paste Juice and zest of 1 lemon 1 tbsp minced ginger 1 garlic clove, minced DIRECTIONS…

• WHEN YOU'RE WORKING up a sweat, it's crucial to stay hydrated. “When you are dehydrated, you'll feel an increase in physical strain, core temperature, heart rate, and rates of perceived exertion. And the greater the fluid deficit, the greater the strain”, says Molly Morgan, a nutritionist based in Vestal, New York, USA. If your fluid loss hits 2% or higher, it can compromise your physical and mental performance, she adds. And while good old H2O will get the job done most of the time, if your workouts stretch past the hour mark — or if it's a very hot day, which is common in SA — you may need more. These new hydration aids eliminate unnatural dyes and additives and boast a range of key ingredients that can help…

THE BIGGEST SECRET behind Jessie Graff's amazing, gravity-defying moves? She loves to train — and has a ton of fun doing so. Even when she's pushing past boundaries that most of us could only imagine achieving, Graff says she just wants to enjoy herself. “I try not to place any limits on what I do”, she notes. That said, Graff is also very good at listening to her body, so if any of her exercises feel uncomfortable, ease up. (We've provided modifications for nearly every move here.) Her routines vary with the day, but here's a sampling of her favourite training moves that help keep her in top form for whatever insane challenge she takes on. CLASSIC PULL-UP STRENGTHENS BACK, SHOULDERS, ARMS, CORE > Hang from a pull-up bar with…

HOW IT WORKS: Start with a warm-up, such as three minutes of light jump roping, then set an interval timer (download one for free on your phone) for one Tabata cycle. Each cycle should include eight rounds of work (20 seconds) and recovery (10 seconds). Start with Tabata 1, performing all eight moves in the circuit once through for the 20-second work cycle (four minutes total), then take two minutes of rest. Restart the timer and repeat the circuit twice more. In Week 3, add in the Tabata 2 circuit. Finish with a few minutes of stretching. TABATA 1 Punch and Ground to Fighter Stance > Jab: From a fighting stance (hands up near face, elbows in, feet staggered), quickly punch forward with your lead arm, keeping opposite hand near…

GRILLED CAULIFLOWER WITH OLIVES AND SAGE SERVES: 6–8 INGREDIENTS 1 head cauliflower 1 tbsp olive oil 1 tsp sea salt 1 tsp black pepper 10–12 leaves fresh sage Aged sherry vinegar, to taste 12–15 pitted Castel vetrano or Arbequina olives DIRECTIONS 1. Heat grill to medium. Remove leaves of cauliflower and cut the core so that the base is even on the bottom. Rub cauliflower with olive oil and sprinkle on salt and pepper. 2. Place cauliflower on the coolest part of the grill, base-side down. Close grill and grill for 6 to 8 minutes. Remove cauliflower from grill and let cool. 3. Cut cauliflower into 10 to 12 pieces. Garnish with sage leaves and drizzle with sherry vinegar. Serve with olives. PER SERVING Calories: 76, Fat: 5g, Carbs: 6g,…

Kassi Jayde is a rising soulful musician from a small town in Montana in the USA. After having a successful career in morning radio as an on-air host with two nationally syndicated segments, she left radio to follow her dream and be a full-time musician, and quickly had one of her original songs get placement on the hit television program “Switched At Birth”. Now a full-time singer, Kassi gives us the low-down on her love of baking, social media tips and how guys can win over her heart, since she is a single gal! Baking & singing… If you could do one for the rest of your life, which would it be and why? Both singing and baking provide different fulfilling purposes in my life. I started singing before I…

TRAINING MRAININGMOVEMENT MECHANICS • THE PUSH PRESS is an often-overlooked exercise by many that, if done correctly, can help build a ridiculously strong and balanced upper body. Compared with a standard military press, the leg drive used in this move also allows you to use more weight and get a greater muscular response. Unfortunately, most people don't do it right. Here are five reasons you might be struggling with the exercise — and how to perfect your form. 1 YOUR KNEES SHOOT FORWARD If your knees shoot forward when you dip, your hips may not drop straight down to transfer maximal force. Push your knees outward, as with a squat, to power back up. 2 BAR PLACEMENT IS WRONG The bar should rest on your shoulders and clavicle. This lines…

Model @yhempler Have you ever participated in any fitness competitions or events? If so, what was your experience like? Yes, I participated in one fitness competition in the spring of 2013. I trained for the fitness competition and a marathon in the same training block. I signed up for the fitness competition only two months before, giving myself about 8 weeks to prepare for the stage. I knew that I didn't quite give myself enough time to prepare for the fitness competition but preparation for it helped me cross-train for my marathon which took place not too long after that. I was able to integrate marathon training and fitness competition preparation, which improved the way my body looked and felt as a result. I really had to dig deep during…

• EVERYBODY LIKES TO LOOK GOOD while wearing a little less when the weather heats up. Not quite ready to show more skin? If your spring has been a little sluggish or you just need a little more drive to push your results to the next level, we've got the program for you. This simple three-week plan, designed by Beachbody Super Trainer Jericho McMatthews, mixes together total-body strength circuits with high-intensity Tabata workouts to build muscle while blasting calories. “Using different styles of training and equipment keeps the workouts fun and exciting, while also challenging and inspiring you to be your best”, McMatthews says. And there's nothing like the confidence you get from pushing your body to the max. With this plan, you'll see improved strength, cardiovascular fitness, and lean…

• BUILD LOWER-BODY strength, increase power, and rev your metabolism with this all-in-one plyo move — the pop squat. There's no equipment required, so you can do it anywhere, anytime. And there's one more bonus this exercise gives you that you won't get in other plyometric squats. “Since you have to cross your legs as you jump up, you'll activate the inner thigh muscles more than you would with a regular squat”, says trainer Cari Shoemate, founder of Houston's Bombshell Bootcamp in the US. Add three to four sets of 10 to 12 reps into your next leg day to round out your strength session or use pop squats at the end of any workout for a high-intensity cardio burst. Shoemate has clients do 40 to 50 reps to blast…

NUTRITION CLEAN KITCHEN Peanut Butter and Chocolate Chip Cookies MAKES: 15 COOKIES INGREDIENTS • 100g rolled oats • 100g plain white flour • 150g crunchy peanut butter • 120ml honey 1 tsp vanilla extract 1/2 egg, beaten • 60g dark chocolate chips DIRECTIONS 1. Preheat oven to 190°C. Line a cookie sheet with parchment paper. 2. In a large bowl, combine oats and flour. In a separate bowl, combine peanut butter, honey, vanilla, and egg; add to the flour mixture and mix together until dough is smooth and fairly stiff. Fold in chocolate chips, reserving a few. 3. Roll dough into 15 balls, approximately 3cm in diameter. Place balls on cookie sheet, then flatten lightly with hand. Gently press remaining chocolate chips on top. 4. Bake 10 to 12 minutes,…

HOW IT WORKS: You'll need a set of light, medium, and heavy kettlebells. (Sub in a dumbbell if necessary.) Perform 12 to 15 reps of each exercise. In Week 1, repeat each circuit three times before moving on to the next circuit. Starting in Week 2, you'll do each circuit four times through. Begin with the warm-up and finish with five to 10 minutes of stretching and foam rolling. WARM-UP > Body-weight Squat (20x) > Alternating Reverse Lunge (10x per side) > Jumping Jack (20x) > Push-up (10x) > Mountain Climber (20x) CIRCUIT 1 / LOWER BODY 1 / Goblet Squat 2 / Alternating Single-leg Deadlift 3 / Kettlebell Swing CIRCUIT 2 / UPPER BODY 1 / Kettlebell Windmill 2 / Triceps Push-up to Renegade Row 3 / Gunslinger Reverse Lunge CIRCUIT 3 /…

STEALTH FIBRE Fibre has numerous benefits, but in some people it can also cause gas and bloating — especially when you don't know how much you are eating. Ingredients like inulin and chicory root fibre are often added to foods like energy bars and drinks as a way to boost fibre intake. “These would be listed as fibre, and then to get net carbs the fibre is subtracted from total carbs”, explains Maryann Walsh, a US-based nutritionist. SUGAR ALCOHOLS Also known as polyols, these sweeteners are popular sugar substitutes. The plus: They have a third to half of the calories as regular sugar and won't cause a sudden spike in blood sugar levels. However, they also frequently can cause bloating and diarrhoea, especially when eaten in excess. Look for sugar…