2018-09-01 MuscleFitness Hers PDF

YO U R FA ST T RAC K TO F I T N E S S
TH
TIPSS TTO PROTECTT
YOUURR SKIN THISS 117 HIGH-
SPRINNG NT
IN TENSITY
WOORRKOUTS
O BURN FAT
FAST!
Lori-Ann
Marchese
INSPIRING POSTIVE
CHANGE
4
NUTRITIOUS
MEALS
TO FUEL
YOUR BODY
YO
4 SU LEVEL
REC
MUSCLE ANDFITNESSHERS.CO.ZA
SEP / OCT 2018 R45
UP!
A POWERFUL
18010
TOTAL-BODY
WORKOUT
77 519 018005
Alrieta de Wet
Talitha Jacobs Shelby Neves
DECREASE
BODY FAT
& INCREASE
METABOLISM 1
REDUCE FAT
BUILD-UP
& FAT STORAGE 1
TARGET FAT
AROUND WAIST
& HIPS 1
RAPID
ENERGY BOOST
WITH NO CRASH
PROVEN FAT LOSS POWER

1
BLUELABTM TRIAL: RESULTS ACHIEVED FROM 50 INDIVIDUALS, COMBINED WITH EXERCISE, OVER 25 WEEK PERIOD
USN.CO.ZA USN SA @USNSA @USNSA

For optimal results, combine with a balanced, energy-controlled eating plan & regular exercise. Individual results may vary.
L U X U R Y R E D E F I N E D
18ct Rose Gold Claw Set Baguette & Round Diamond Ring
Amanda Du Pont for Bellagio
Nelson Mandela Square | +27 (0)11 782 4062

Gateway Theatre of Shopping | +27 (0)31 566 2527
info@bellagiojewellers.co.za | www.bellagiojewellers.co.za bellagio_jewellers @BellagioLuxury
M&F Hers
SE P/OC T 2018
80
The Transformer
Lori-Ann Marchese on
helping improve women’s
their health and fitness
FEATURES
26 HIIT Special
Amp up your fat burn and blast
calories with these 17 high--intensity
interval workouts.
36 Pigment Power
Supereasy, high-protein recipes for
breakfast, lunch, and dinne
er.
44 Tasty, Sweet or Sa
avoury
Be adventurous and stock up on
the right ingredients to preepare
delicious and tasty treats.
90 The toughest workouts
Take your fitness to the nexxt
level with this powerful total-body
workout.
6 | M&F H E R S | SEP/OCT 2018

8
Big moments get bigger
if you share them.
The new Cayenne Models.
Porsche Centre Johannesburg Porsche Centre Cape Town Porsche Studio Cape Town Waterfront
Telephone 011 540 5000 Telephone 021 555 6800 Telephone 021 000 0911
www.porschejohannesburg.com www.porschecapetown.com www.porschecapetown.com
Porsche Centre Pretoria Porsche Centre Umhlanga

Telephone 012 816 7600 Telephone 031 514 3000
www.porschepretoria.com www.porscheumhlanga.com
The new Cayenne V6: Combined fuel consumption: 9.0 l/100 km; Power: 250 kW (340 hp); Torque: 450 Nm; 0-100 km/h: 5.9 seconds;
Priced from R1 142 000 including a 3 year/100,000 km Driveplan
Contents SEP/OCT 2018
PULSE
Training
24 HIIT IT!
44
Body benefits of EMOM, AMRAP, and
Tabata intervals.
32 Perfect Your Pushup
Master this body-weight basic to sculpt
a strong chest, arms, shoulders, and core.
33 Body-sculpting Shape-ups
Fitness influencers share their favourite work-
outs to keep you fit and beach-ready.
Nutrition
42 4 Muscle-recovery Drinks
Curb exercise-induced soreness by gulping
down these proven recovery beverages.
43 Diet and Cancer
There’s a link between our diet and
cancer and starches and sugars may also play
a surprising role.
Health
52 Sweat the Fashion
How our favourite activewear fabrics absorb,
wick, and diffuse the sweat and odor produced
68
12
while exercising.
56 Love the Skin You’re in
A positive minset towards loving the body you
have right now.
58 Sun Skin Safety
Plenty of sunscreen is a must to keep your skin
protected year-round.
62 Shine On
9 great supplements for healthy skin, hair,
C L O C K W I S E F R O M B O T T O M : J AY S U L L I VA N ; P E R B E R N A L ( 2 ) ; M O YA M C A L L I S T E R
and nails.
Fit Life
68 Spring Colour Rebel
The colour spectrum of beauty staples this
season is endless and the choice is yours how
to express your transformation.
74 HERS Car Finds
We review this season’s snazziest vehicles.
78 His and Hers
An inspirational segment with athletes and
fitness leaders at the top of their game.
REGULARS
On the Cover
10 Publisher’s Note Lori-Ann Marchese
e
Photographed by
12 Hot List Jason Ellis
8 | M& F H E R S | SEP/OCT 2018

NE
W
YOU CAN ALSO
SHOP ONLINE
USN.CO.ZA
20G NO NO NO SOY GLUTEN

PROTEIN DAIRY BLOAT ADDED FREE
A L L N AT U R A L . GR E AT IN TA S T E .

ONLY EFFECTIVE WHEN USED IN CONJUNCTION WITH A KILOJOULE CONTROLLED BALANCED DIET AND REGULAR EXERCISE
Publisher’s
Note
THE TIMES Publisher DHS Media (Pty) Ltd
It’s quite crazy how we always romanticise the past and almost demonise Chief Executive Officer Dirk Steenekamp
the future. How many times have you said or heard someone say, “back EDITORIAL
Managing Editor Jason Fleetwood - jason@dhsmedia.co.za
in my time things were so much better”. Back in the day was horrible; Client & Digital Manager Louise Van Der Nat - louise@dhsmedia.co.za
people were dying from what is an easily treatable lung disease today. I Illustration Editor Craig Toontas - craig@dhsmedia.co.za
Motoring Editor John Page - john@dhsmedia.co.za
certainly recall my school assembly in standard 6 – we were the worst Senior Photographer Garreth Barclay - garreth@dhsmedia.co.za
Senior Photo Editor Luba V Nel - luba@dhsmedia.co.za
behaved group of kids ever to come through the system and that rung true Food Editor Izelle Hoffman - izelle@dhsmedia.co.za
every year thereafter. The kids from the previous generation were so ART & PHOTOGRAPHY
much better, apparently. It makes no sense how people don’t want to live Designer Koketso Moganetsi
Photo Director Garreth Barclay
in the now and why we’re so scared of the future. This is legitimately the
best time to be alive, rife with ADVERTISING
National Sales Manager Pieter Lourens - pieter@dhsmedia.co.za
opportunity as long as we decide to
OFFICE: 1st Floor, Block 6, Fourways Office Park, Cnr Roos St
embrace it. It’s no secret that the and Fourways Blvd, Fourways, Johannesburg, South Africa
PHONE: + (27) 10 006 0051
world is changing our (media) world WEB: MUSCLEANDFITNESSHERS.CO.ZA
FACEBOOK: MUSCLE & FITNESS HERS SOUTH AFRICA
has certainly gone through many TWITTER: @M&FHERSMAG
VLJQLÀFDQW FKDQJHV ZKHUH ZH QRZ INSTAGRAM: @MUSCLEANDFITNESSHERSMAG
serve an audience and community

WEIDER PUBLICATIONS, LLC
online and in print. The key is the A SUBSIDIARY OF AMERICAN MEDIA, INC.
Chairman, President & Chief Executive Officer David Pecker
ability to pivot and embrace the Executive Vice President/Chief Marketing Officer Kevin Hyson
Executive Vice President/Chief Financial Officer Chris Polimeni
change. 10 years ago if someone Executive Vice President, Digital Media Operations/
Chief Information Officer David Thompson
told your parents that you’d one day Senior Vice President/Chief Digital Officer Brian Kroski
be pressing a button on your phone Senior Vice President, Operations Rob M. O’Neill
Vice President, Consumer Marketing Ephraim R. Brennan
to get your kids from A to B in a FOREIGN EDITIONS
complete stranger’s car they’d laugh
you out of the room, saying you’re USA Finland Kazakhstan
crazy – don’t talk to strangers and
most certainly DO NOT get into a Lori-Ann Marchese shares her love,
car with them. Yet now that isn’t SDVVLRQ DQG DGYLFH RQ ÀWQHVV DQG ERG\
Latvia Russia Ukraine
Belarus
transforming with HERS Disclaimer Reader discretion is advised. Please consult your
only the norm, but way safer than physician before beginning any exercise or diet program, or
when making changes in an existing program if you have any
them getting in their 18-year-old friend’s car after a party. The fact is, if doubts about your health status.
\RXGRQRWHPEUDFHLW\RXZLOOEHOHIWEHKLQG,QWKHZRUOGRIÀWQHVVDQG Muscle & Fitness HERS South Africa is published by DHS

Media Group (Pty) Ltd in South Africa for South Africa.
nutrition we have more real-time data, more researched pieces of content Material in this publication, including text and images, is
DQGPRUHH[SHUWVDWRXUÀQJHUWLSVWKDQHYHUEHIRUH+RZJUHDWLVWKDW" protected by copyright. It may not be copied, reproduced,
republished, posted, broadcast, or transmitted in any way
without written consent of DHS Media Group (Pty) Ltd. The
Whatever your goal, whatever you’re looking for, you have access to it, views and opinions expressed in Muscle & Fitness HERS South
24/7. We have some of the greatest content online so please follow the Africa by the contributors may not represent the views of the
publishers. DHS Media Group (Pty) Ltd as well as its
conversation there too. What a time to be alive. employees accept no responsibility for any loss that may be
suffered by any person who relies totally or partially upon any
information, description, or pictures contained herein. DHS
Media Group (Pty) Ltd is not liable for any mistake, misprint,
or typographic errors. All prices shown are in ZAR. Any
Enjoy this issue. submissions to Muscle & Fitness HERS South Africa become
the property of DHS Media Group (Pty) Ltd. © 2017 American
Media, Inc. The name “Muscle & Fitness HERS” and the Muscle
& Fitness HERS logo are registered trademarks of American
Media, Inc., and used under license by DHS Media Group (Pty)
Ltd. All rights reserved. The United States edition of Men’s
Fitness is published monthly by American Media Inc.
Printed in RSA We assume no responsibility for returning
unsolicited material, including but not limited to photographs,
artwork, manuscripts, and letters.
Dirk Steenekamp
Publisher and CEO
10 | M& F H E R S | SEP/OCT 2018

MUSCLE & FITNESS HERS
Our favourite new gear, tools, and services

to meet your healthy-living goals
By: Louise Van Der Nat
GEAR GEAR
FLORAL SPARK VANS VAN GOGH MUSEUM KICKS

TIGHTS AND BACKPACK
A slim-fit flatters while a Vans and the Van Gogh Museum proudly partner to present
medley of floral prints an artfully designed collection utilising Van Gogh
creates a stunning masterpieces across iconic Vans Classics. Vans worked
feminine look. Featuring closely with the Van Gogh Museum team to select four main
quality fabric, lightweight bodies of work that speaks to the creative ethos of Vans’
compression and a design as well as personal moments from the artist’s familial
striking design the Floral history. Each model from the Vans x Van Gogh Museum
Spark 7/8 Tights will take footwear collection is finished with custom footbed art that
your look and workout to mimics Van Gogh’s memorable brush strokes with the Van
the next level. Gogh Museum and Vans logo lock-up.
R500, otgactive.com Shoes, R1 300, Backpack, R1 500, Vans stores
NUTRITION
BIOGEN LEAN AMINOS

Colour your workout with the new Biogen Lean Aminos
designed and formulated by an all-female team to
cater for the unique performance and nutritional
requirements for women. With 3 delicious flavours, no
added sugars and no Beta-Alanine (no tingles) this
new formulation also contains a unique pearl effect to
add some sparkle to your training! With this distinctive
blend of carefully selected ingredients, there will be
little doubt what to include in your bottle for your next
workout.
biogen.co.za
12 | M& F H E R S | SEP/OCT 2018

NEWPORT CONNECT 2017.
LC/11CW
Michel Herbelin creates a multi-functional
smartwatch in the synonymous Newport
design. A watch that can communicate
call and message notifications, activity
and sleep tracking and it has an automatic
time setting.
R13500, michel-herbelin.co.za
GEAR
FIT BANDS
Fit Bands by Fit Farm Girl are the first of INVISIBOBBLE® MULTIBAND
their kind in South Africa - material A headband with integrated hair ring and a
resistance bands that don’t slip, snap or roll. useful 2-in-1 function, the MULTIBAND stands
They are loop bands which are wider than out from the rest. From now on, headbands
traditional resistance bands and are available and ponytails can be worn with only one tool
in medium, heavy and super heavy resistance at the same time and there is nothing getting
and a wide variety of colours. Because of in the way of the next workout. The perfect
their width and the high-quality material, Fit cure for annoying hair. The band effectively
Bands stay put when using them for a keeps strands of hair out of your face. The
variety of lower body exercises, whether you fine silicon grips on the inside of the hairband
chose the bands with or without inner rubber allow it to stay in place during exercise and
grips you will love the versatility and quality. give it an anti-slip effect. The other option is
R220 to R250, byfitfarmgirl.com to use the integrated invisibobble® to
simultaneously tie the hair up in a ponytail.
That way, the use of an extra hair tie is no
longer necessary.
R140, sorbet.co.za
GUNNER HAUS
CRYSTALLINE
Eyewear architecture Haus rewrites the
design paradigm with turn-of-the-century,
European hand-crafted materials melded
into micro-forged modernistic detailing.
Acetate temples with inner bendable
cores provide a customisable fit. Spring
hinges with a measured flex rate provide
gentle retention to keep the eyewear in
place. Precision designed metal hinge
block provides the engineered stability
and function for long-term wear. Made for
anyone who appreciates design.
R799 to R1599, apexint.co.za
BEAUTY
FINO SOOTHE WOMAN

A synergistic blend of vitamin A and fruit
enzymes that gently exfoliates, purifies and
revitalises skin, while helping to improve
NUTRITION
elasticity. It’s easily absorbed and will not stain
USN L-CARNICUT clothing. Use anywhere on the body (including
L-Carnicut is a stimulant-free powerful bikini line and eyebrows) after shaving, waxing
source of L-Carnitine and other ingredients or any other form of depilation. It effectively
that may assist the conversion of fat into minimises ingrown hair, redness, sensitivity
energy. and itchiness associated with new hair growth
R255, usn.co.za R70, Clicks
2018 SEP/OCT | M&F HERS | 13

ALTERNATING LUNGE AND
TAP
“FUNCTIONAL
FITNESS” IS A BUZZ-
WORD thrown around by
savvy trainers and experts
alike, but the concept is often
FIT
tossed aside when it comes to
ÀWWLQJLWLQWR\RXUZRUNRXW
After all, it’s tough to make
time for exercises that don’t
appear to have a physique
EHQHÀW´)XQFWLRQDOÀWQHVVLV
IRUDOORIWKHPRYHPHQWV\RX
GRLQOLIHIURPFKDVLQJ\RXU
NLGVWRKLNLQJDPRXQWDLQ
%XWRIWHQSHRSOHGLVUHJDUGLW
EHFDXVHWKH\WKLQNWKH\ZRQ·W
EHHIIHFWLYHµ notes Liu Gross,
athletic director for React
Fitness in Chicago, USA.
That’s a mistake, because
IXQFWLRQDOÀWQHVVQRWRQO\
helps you move more easily
FOR and reduce injury risk; it can
LIFE
also sculpt muscles and blast
calories.
Working with Chicago-based
physical therapist David Reavy,
Gross has created a functional
routine that kicks your butt
while helping keep you mobile.
“These exercises are unconven-
tional, but so is life,” explains
Gross. “You’re constantly
doing awkward movements,
whether that’s lifting something
overhead or bending down to
tie your shoe.” +LVZRUNRXW
SODQKHUHWDUJHWVWKUHHVSRWV
THINK FUNCTIONAL WORKOUTS ARE BORING? ZKHUHPRVWRIXVDUHWKH
THIS TOTAL-BODY ROUTINE GETS YOU STRONG ZHDNHVWRUWLJKWHVWXSSHU
EDFNFRUHDQGJOXWHV
AND LEAN WHILE MAKING EVERYTHING YOU DO
OUTSIDE THE GYM FEEL EASIER. TRAINER:
BY ALYSSA SHAFFER • WORKOUT BY LIU GROSS • PHOTOGRAPHS BY EDGAR ARTIGA
Liu Gross,
athletic
trainer, React
FItness

HOW TO DO IT 1 | REVERSE LUNGE
Do these exercises as a WITH ARM DRIVE
circuit in the order given. WORKS: BICEPS, CORE, QUADS,
For the first set, focus HAMSTRINGS
more on the movement Begin in a lunge position
pattern than the weight holding light dumbbells, left leg
used. Once you’ve got forward and right leg back, arms
the exercises down, you bent about 90 degrees, with right
can feel free to increase arm forward and left arm back
the weight, says Gross. (A).
Drive your right knee up to
about hip height while bringing
left arm forward and right arm
back. Keep your arms flexed and
abs engaged (B). Return to start
and repeat. Do 5 reps, building up
to 15 reps per side.
2 | WOODCHOPPER
BOUNDING LUNGE
WORKS: ARMS, SHOULDERS,
CORE, GLUTES, HAMSTRINGS;
BALANCE, EXPLOSIVE STRENGTH
Stand with your feet
together holding medicine ball
or weight in front of you with
both hands. Cross left foot
behind right leg in a curtsy
lunge, bringing weight outside
right leg (A).
Driving off right foot, take a
small lateral hop to left, arcing
ball over your head (B).
Land with left foot forward
and right leg behind in a
curtsy lunge, with weight
outside left leg (C). Repeat 5
times, building up to 15 reps
per side; try to increase
distance with each rep.
A B
16 | M& F H E R S | SEP/OCT 2018

B
3 | JUMPING KETTLEBELL SWING

WORKS: CORE, GLUTES, HAMSTRINGS
Stand with feet shoulder-width apart,
holding a kettlebell in both hands. Hinge
forward at the hip, lowering kettlebell
between your legs (A).
Use your hips to thrust the kettlebell up
and forward, taking a small jump backward
(B) and landing on balls of feet. (Stay as
upright as possible, swinging the kettlebell
no higher than your chest.)
As the kettlebell comes down, take a small
jump forward, landing on heels; hinge
C forward from hips to bring weight between
legs. Repeat 5 times, building up to 20 reps.

4 | SINGLE-LEG BEAR CRAWL
WORKS: SHOULDERS, TRICEPS,
CHEST, CORE, QUADS
Begin on all fours, palms
under shoulders and knees
under hips. Lift right foot,
bringing knee toward chest
and keeping it there.
Move forward using the
pattern of right hand, left
hand, left foot. Then reverse
the movement to return back
to start. That’s 1 rep.
Repeat with left leg up,
crawling left hand, right hand,
right foot forward and back,
building up to 10 reps per leg.
HAIR & MAKEUP BY CHRISTIE CAIOLA; TOP: UNDER ARMOUR SPORTS BRA; BOTTOM: AFFITNITY SHORTS;
A
5 | RENEGADE ROW KNEE TUCK B

WORKS: BACK, BICEPS, CORE
Begin in a pushup position with
feet shoulder-width apart, holding
dumbbells on floor (A).
Raise right elbow toward ceiling,
keeping arm close to body, while
bringing left knee toward chest (B).
Return to start position; repeat on
opposite side.
That’s 1 rep. Do 5 reps total,
building up to 10 reps.
SHOES: NIKE SNEAKERS
18 | M& F H E R S | SEP/OCT 2018

A
B C
OUR MODEL:
6 | SINGLE-LEG ROW AND CURL
Alexia Clark WORKS: BACK, SHOULDERS, BICEPS; IMPROVES BALANCE
Stand tall holding dumbbells at sides. Hinging
Fitness model, trainer;
alexia-clark.com
forward from hips, lift right leg behind you, parallel to
IG @alexia_clark floor, while lowering weights under shoulders, arms
extended (A).
Draw weights toward body, keeping elbows close to
sides, while balancing on left leg (B).
Stand up and curl weights toward shoulders, staying
balanced on left leg. Hinge forward again and repeat
row/curl combo, maintaining balance throughout. Do
5 reps, building up to 15 reps; switch sides.

7 | WOODCHOPPER STEP OUT
WORKS: SHOULDERS, BACK, CORE
Stand holding cable handle
with both hands in an athletic
stance, feet wide and knees
slightly bent; step over so you
are just to the left of the
anchor point (A). (If using a
resistance band, anchor it
about shoulder height.)
Take a small step in with
right foot, then pull handle
diagonally across body while
stepping left foot out to left A
side (B). Do 5 reps; switch
sides and repeat, building
up to 20 reps.
8 | ALTERNATING LUNGE
AND TAP
WORKS: CORE, GLUTES,
HAMSTRINGS
Stand with feet hip-distance
apart, arms at side. Lunge
forward with right foot,
tapping floor with left hand.
Push back off floor to return
to start position; repeat
on opposite side. Do 10 reps, B
building up to 25 reps per side.
9 | LONG LEVER BICYCLE

WORKS: CORE
Lie faceup on floor with arms and legs extended.
Raise right leg above hip while reaching left hand
toward toes; at the same time, lift left leg a few
centimetres off floor.
Reverse position, lifting left leg above hip and
right leg toward floor and bringing right hand
toward left leg. That’s 1 rep. Do 10 reps, building up
to 25 reps.
A
B
10 | WARRIOR ONE
PUSHUP PRESS
WORKS: SHOULDERS,
CHEST, CORE, QUADS
Begin in full pushup position,
holding dumbbells on floor
under shoulders. Do one pushup
(not shown).
Step left leg forward, bringing
left foot between hands (A).
From this position, straighten
torso so shoulders are above
hips; bring weights to shoulder
height, palms facing, then
extend arms overhead (B).
Reverse the movement,
lowering weights to floor and
returning to pushup position.
Repeat, this time bringing right
leg forward. Do 5 reps per side,
building up to 10 reps.

S E P / O C T 2 018
Training
It’s the end of winter which means the weather is getting a little warmer and that
little voice inside you is telling you IT’S TIME GET MOVING! - and that is
exactly what we’re going to do in this issue. What better way to get rid of the winter
GETTY IMAGES
blues with some High Intensity Interval Training, and if you’ve gained a couple extra
kilos, we’re going to help you incinerate it and reveal a fitter, healthier you for summer.

LET’S HIIT IT!
Body benefits of EMOM, AMRAP, and
Tabata intervals and how to do them right
BY CAT PERRY
EVERYONE LOVES a good high-intensity You’ll raise different from your bestie’s,
interval training (HIIT) session, and exercise your power output. but the proof is in the
variation is key for better muscle development and A study from the Journal of results—and how fast
fat loss. But what exactly do these all-out tech- Strength and Conditioning you move it. Heavier weights
niques do for your body? We asked trainer, Research shows that elite lifted explosively, according
6RFDQRPLFVFUHDWRUDQGÀWQHVVPRGHO6HOHQD female volleyball players to this study, will expend
Watkins to explain how HIIT can help you get had improved agility, more energy than if you move
sculpted and lean. The methods: Tabata (20 seconds sprinting, and burst exercise moderate loads explosively or
on, 10 seconds off; four minutes); EMOM (Every performance when they moderate loads under control.
Minute On the Minute); and AMRAP (As Many incorporated interval training.
Rounds As Possible). Watkins says, “These three You don’t have
protocols are so effective because they raise your You’ll burn more calories to think about it.
metabolism while preserving muscle and torching in less time. The mind-muscle connection
fat.” Plus… Should you go light or go is important whether you’re
heavy to burn the most lifting fast or slow. But the
GUIDO MIETH/GETTY IMAGES
calories? According to January faster you’re going, the simpler

2017 research in the journal the movement pattern should
TRAINER: Applied Physiology, Nutrition, be so that you don’t have
Selena Watkins and Metabolism, heavy wins. much to think about. Plus
That’s relative, of course, excess blood lactate
because your heavy is produced during high-
24 | M& F H E R S | SEP/OCT 2018

FIT FUNDAMENTALS PULSE
TABATA
This popular HIIT
style is the ultimate
time-crunched workout
method in that you
can work your entire
body, if you want
to, in just four-minute
increments. It may seem
too good to be true, but
“the short duration of a
Tabata workout
increases a person’s
willingness to complete
it and the possibility to
build the habit and do
it regularly,” says
EMOM
In an EMOM, you
Watkins. Shorter execute a specific
durations also means exercise every time
less stress on the body. the clock hits :00
for a certain number
of reps; then rest for
WORKOUT 1 the remainder of the
Do each exercise for 4 minute. “It’s body-
minutes (20 seconds on, 10 changing because it is MINUTE 1:
seconds off, 8 sets), then structured to manage Bunny Hop (hands behind
move on to next exercise. muscle fatigue, avoid head), 15 reps
Kettlebell Swing muscular failure, and MINUTE 2:
High Knee implement progressive Kettlebell Swing, 10 reps
Triceps Dip overload,” says Watkins. MINUTE 3:
V-up or Jackknife It also means you can Switch Lunge, 20 sec.
go at your own pace MINUTE 4:
within the interval— Bear Crawl, 20 sec.
WORKOUT 2
although we bet
Do each exercise for 4 MINUTE 5:
you’ll try to go quickly
minutes (20 seconds on, 10 to get in more rest! Deadlift to Biceps Curl,
seconds off, 8 sets), then 10 reps
intensity exercise can move on to next exercise.
compromise your ability to react, Pushups WORKOUT 2
WORKOUT 1
according to research in Squat to Overhead Presses 10 MIN. EMOM
5 MIN. EMOM
Burpees EVENS: 10 Box Jumps
Physician and Sportsmedicine, so Use medium to
Mountain Climbers ODDS: 10 Pushups
the simple format of HIIT-timed heavy dumbbells
exercises is ideal. and kettlebells.
AMRAP
Workout 1 12 min. AMRAP Workout 2 12 min. AMRAP
10 Burpees 10 Body-weight Sumo Squats
The aim of “As Many Rounds As Possible”: Beat the 10 Alternating Shoulder Taps 100 High Knees
number of rounds in your last session. Self-defined into Pushups 5 “Walks” in Plank (Right)
goals like this help build confidence because you 20 Jump Squats 5 “Walks” in Plank (Left)
set the pace and can watch your numbers improve 10 Side Planks with 10 Switch Lunges
from one session to the next. “AMRAP is my Hip Dips (right side) 10 Triceps Dips on floor
ARTIGA PHOTO/GETTY IMAGES
favourite because it’s so challenging. I also love that 10 Power Jumping Jacks to alternate hand reach and
you know exactly how many reps you have to do so 10 Side Planks with leg extension at top
you don’t have to keep looking at the clock,” says Hip Dips (left side) 10 Tuck Jumps
Watkins. Even if you’re working at a slower pace,
50 High Knees 10 Wide Pushups to alt.
your body stays under constant stress while
switching between exercises, she adds. 20 Situps knee-ins (pushup, knee, etc.)

HIIT
SPECIAL
AMP UP YOUR FAT BURN AND
BLAST CALORIES WITH THESE
17 HIGH-INTENSITY INTERVAL
WUNDERVISUALS/GET T Y IMAGES; HERBERT SPENCER/ THE NOUN PROJECT (CAMERA ILLO)

WORKOUTS, PERFECT FOR
YOUR SCHEDULE NO MATTER
HOW LITTLE TIME OR
EQUIPMENT YOU HAVE
AT THE READY!
IF YOU HAVE…
SECTION
NO GYM ACCESS
CAN’T GET TO THE GYM?
1
THESE EQUIPMENT-FREE
ROUTINES SCORCH CALORIES
USING JUST YOUR BODY
WEIGHT SO YOU CAN DO BODY-WEIGHT STAIR CHALLENGE
THEM ANYWHERE, ANYTIME. FAT BLASTER TIME: 15–20 MINUTES
TIME: 25 MINUTES EXPERT: MALIA FREY,
EXPERT: JAMIE BOTTI, WEIGHT-LOSS EXPERT,
TRAINER, TITAN FITNESS VERYWELL.COM
STUDIOS TWITTER: @MALIAFREY
IG: @JAMIEBOTTI
“This workout is perfect
Perform each move for when you’re stuck at
for 45 seconds, resting the office or home. Stair
for no more than 10 to sprints target glutes and
FULL-BODY 15 seconds between hamstrings, cankle-
BOOT CAMP crushing heel raises
each move. Complete
TIME: 15–30 MINUTES
EXPERT: BEDROS KEUILIAN, three rounds, taking shape calves, and
FOUNDER AND CEO OF one minute to recover running down stairs on
FIT BODY BOOT CAMP after each round. recovery helps you build
TWITTER: @FBBCHQ stronger legs.”
PERFECT 10S 1. Squat Thruster
TIME: 10 MINUTES Complete each move for ROUND 1
2. Pushup
EXPERT: GENNIFER 40 seconds, resting
STROBO, IFBB 3. Burpee with Sprint up stairs,
FIGURE PRO 10 seconds between each. Jumping Jack taking single steps (30
IG: @GENNID Complete two to four 4. Alternating Lunge sec.)
rounds, resting one to two 5. Triceps Dip Pushup (10 reps)
“This workout gives a minutes between rounds. 6. Mountain Climber Wall Squat
heart-rate boost and (Hold for 15 sec.)
can be squeezed in Mountain Climber
(15 reps per side)
even if you only
Jog down stairs (active
have a few minutes.” recovery;
Do each move for 30 sec.)
30 seconds, resting ROUND 2
20 seconds between
Run up stairs, two steps at
each one. Each cycle
a time (30 sec.)
lasts 10 minutes.”
Pushup (12 reps)
Mountain climber Mountain Climber
(15 reps per side)
Burpee
Wall Squat with
Straight-leg Front Kick
Calf Raise (Hold for 15 sec.
Crossover Pushup while lifting and lowering
Narrow High Jump heels.)
Bicycle Crunch Jog down stairs (active
Stepup recovery;
30 sec.)
Plank
Skater Lunge Full-Body Boot Camp 4. Mountain Climber ROUND 3
Good Morning 1. Triceps Dip 5. High Knee Jump up stairs
(hands on head) 2. Bicycle Abs 6. Lateral Stepup (Face a stair (Try jumping two steps at
Sumo Squat on one side, step down and a time. 30 sec.)
3. Dynamic Plank (Go from full plank
Crunch to elbow plank, lowering one arm up with one leg; switch sides Pushup (15 reps)
at a time, then back to full plank, after 20 seconds.) Mountain Climber
alternating arms.) 7. Reverse Lunge (15 reps per side)
Wall Squat with Lifted
Heels (Hold 15 sec.; keep
heels off floor.)
A MMEN T O R P PH O T O G R A PH Y/A L A M Y
Jog down stairs (active

EXPRESS HIIT Squat recovery;
Jump 30 sec.)
TIME: 12 MINUTES EXPERT: ASHLEY KALTWASSER, IFBB BIKINI
PRO, 3-TIME OLYMPIA CHAMP, FITNESS MODEL IG: @ASHLEYKFIT Pushup Repeat sequence two to
Burpee three times.
Do each move for 50 seconds, resting for 10 seconds Weighted
before moving to the next one. Repeat circuit three times. Crunch

IF YOU HAVE…
EQUIPMENT HANDY
UP THE INTENSITY AND VARIETY BY
INCORPORATING SOME FAVOURITE GYM TOOLS,
FROM BATTLE ROPES AND KETTLEBELLS
TO MEDICINE BALLS AND FREE WEIGHTS.
HIIT FROM HELL

TIME: 25 MINUTES
EXPERT: FLEX CABRAL,
BATTLE CHARGE TROOPER FITNESS
TIME: 25–30 MINUTES IG: @TROOPERFLEX
EXPERT: JULIA LADEWSKI,
STRENGTH AND “I really like this
CONDITIONING COACH routine because it’s a
IG: @JULIALADEWSKI
good combination of
power, strength, and
“This workout kicks my
endurance that
butt every time. It targets
challenges different
many main muscle
energy systems in
groups, including the
your body along with
shoulders, hips,
providing some
hamstrings, chest, back
agility and balance.
and quads, while
It’s a quick and
challenging the heart. If
effective total-body
you really give maximal
metabolic workout.”
effort, it’s a tough one to
finish!” Rest for 60 to CIRCUIT 1
90 seconds after the Complete five rounds.
circuit. Repeat six to
Power Split Lunge
eight times. (30 sec. per leg)
Pullup (1 min.)
Battle Rope (15 sec.)
Kettlebell
Kettlebell Swing (15 reps) Single-hand Snatch
Renegade Pushup/Row (30 sec. per side)
(12 reps per side) Pseudo Planche
Prowler/Sled Push Pushup (Keep hands
(20 metres down and below chest and
back) push up off floor. The
farther your hands
are from your chest,
the harder the move.
1 min.)
KETTLEBELL QUICKIE between moves and 20 seconds
TIME: 5 MINUTES between rounds. Use the same
MICHAEL SVOBODA/GETTY IMAGES
CIRCUIT 2
EXPERT: LACEE LAZOFF TRAINER, kettlebell for all movements, with
NYC Tabata Supersets:
the option to increase weight for
IG: @LACEELAZOFF Do 20 sec. of work/10
swings. sec. recovery; complete
five rounds.
Use a kettlebell (ideally 12 1. Kettlebell Deadlift to High Pull (40
Battle-rope
kilograms or 20 pounds or sec.)
Quick Wave
heavier). Complete three rounds, 2. Kettlebell Swing (30 sec.)
Tuck Jump
taking 10 seconds to rest 3. Burpee (20 sec.)
WHOLE-BODY HIIT
TIME: 45–50 MINUTES
EXPERT: LACEE LAZOFF
This workout uses kettlebells, a rower, battle ropes,

plus a TRX to keep you moving every minute.
WA R M U P sequence twice before

moving on to the next.
(5 min.)
Do three rounds of the Battle Rope Diagonal Pull
following: 10 walking squats, (Holding ends of rope with
10 pushups, thumbs up and elbows close
10 plank shoulder taps to body, move rope side to
500-metre row (Aim to side, reaching for opposite
finish between 2 and 2½ hip in a chopping motion as
min.) quickly as possible.)/Row
150 to 200m
CIRCUIT 1 Kettlebell Forward Lunge/
Do each move for 45 seconds, Bentover Switch Row
three rounds total, resting 20 (Begin with kettlebell on
seconds between rounds. floor between feet; hinge
forward from hips; bend
Battle Rope Squat knees and pick up the bell,
with Waves rowing it to side with one
Row (Aim for 150 to 200 hand; switch sides; repeat.)
metres.) TRX Atomic Pushup (Begin
Kettlebell Figure Eights in full plank with feet
(Weave the kettlebell in TRX straps; pike hips
between your legs.) toward ceiling, then lower
back to full plank and do a
CIRCUIT 2 pushup.)/Side Plank Hold
Do each move for 30 seconds;
do three rounds total, taking CIRCUIT 4
20 seconds rest between Do these Tabata-style:
rounds. 20-second intervals, 10
Kettlebell Swing seconds rest; eight rounds, with
Goblet Squat maximum efort during work
Body-weight intervals Complete eight rounds
Plyo Pushup Jump Squat of each of the following
Forward/Reverse Bear eight exercises as
CIRCUIT 3 Crawl (3 forward, quickly as possible.
3 backward)
Do each part of the superset See how fast it can take
for 45 seconds; repeat each you to get through the
whole workout!
1. Pullup (8 reps)
2. Wide-stance Squat Jump
Deep Barbell Back Squat
GREAT GLUTES (Alt: Dumbbell Squat)
with weighted medicine
TIME: 15 MINUTES ball (8 reps)
Jump Squat (no weights)
EXPERT: REGGIE 3. Bench Dip (8 reps)
CHAMBERS, TRAINER Stepup on a plyo box
4. Lateral Bench
TWITTER: (Hold weights.)
Jumpover (8 reps)
@REGGIEFITNESS Glute Bridge (with barbell
5. Squat Thrust with Pushup
across pelvis) CRAZY 8S on Bosu (8 reps)
Do the following moves Glute Kickback (with TIME: 45 MINUTES 6. Stepup (8 reps per leg)
ARSENIK/GETTY IMAGES
for 30 seconds each, dumbbell behind knee) EXPERT: PAIGE HATHAWAY, 7. Diamond Jump (Begin
resting 10 to 15 seconds Push Walk on treadmill FITNESS AND LIFESTYLE in squat position, arms
for 1 min. (Keep motor EXPERT
after each exercise. off, and move the belt by
crossed. Jump up,
IG: @PAIGEHATHAWAY bringing hands and toes
Do two rounds. digging into your heels
together. 8 reps)
and stepping forward.)
8. Mountain Climber with
hands on Bosu (8 reps)

IF YOU HAVE…
ACCESS TO
CARDIO EQUIPMENT
CARDIO MACHINES CAN HELP INCREASE
THE CALORIE BURN AND KEEP
YOUR HEART RATE ELEVATED.
HIIT WORKOUTS HELP KEEP
THEM FROM GETTING BORING!
AMRAP ALERT
TIME: 20 MINUTES
EXPERT: JULIA AVERY,
FIGURE FOURS INSTRUCTOR,
TIME: 16 MINUTES THE FHITTING ROOM
EXPERT: LATORYA IG: @JULIAVERY
WATTS, 2015 OLYMPIA
FIGURE CHAMPION The first exercise
IG: @LATORYA WATTS of each set is a
kettlebell movement,
HAVING A BALL Do these four followed by a
TIME: 35–40 MINUTES battle-rope exercises body-weight move.
EXPERT: YAMI MUFDI, in the order given for
TRAINER AND Complete as many
30 seconds each, rounds as possible
FITNESS MODEL
IG @YAMIMUFDI then resting 30 (AMRAP) for each
seconds between five-minute round.
“All you need for this each move; complete
workout are two the circuit four times. ROUND 1
kettlebells and a Double Kettlebell

Rope Slam with Jump Front Squat (10 reps)
Dynamax (soft) Squat
medicine ball. It’s a Situp (10 reps)
Alternating Rope
surefire way to get your Continue for 5 minutes;
Wave with Side Lunge
rest 2 minutes.
heart pumping and burn Rope Circle
fat while targeting the Alternating Rope
ROUND 2
main muscle groups.” Wave from kneeling to KB Push Press (Use
Do eight rounds of the standing two kettlebells; clean
following exercises: weights to rack
position; dip down a
Double Kettlebell Swing few inches and use
(35 sec. on/25 sec. off) momentum from legs
to press bells above
Double Kettlebell Clean head. 10 reps)
(35 sec. on/25 sec. off)
Jumping lunge
Double Kettlebell Thruster
(35 sec. on/ Continue for 5 minutes;
25 sec. off) rest 2 minutes.
Dynamax Medicine Ball ROUND 3
Slam (35 sec. on/
PEOPLEIMAGES/GETTY IMAGES
KB Thruster (use
25 sec. off)
two kettlebells; clean
weights to rack position.
Squat as deeply as
possible. As you stand
up, press kettlebells
over head. Do 10 reps.)
Burpee (10 reps)
3 0 | M& F H E R S | SEP/OCT 2018

ROWING LADDER
TIME: 10 MINUTES
EXPERT: ARIELLE CHILDS, COACH, ROW HOUSE
IG: @Arielle.Louise
Try to keep up a rate of 26 spm (strokes per minute,

which is displayed on the rowing-machine console). Add
one power stroke at the top of each minute interval. TREADMILL AFTERBURN
Recover between the last of your power strokes until the SPRINTS SERIES
beginning of the next minute. TIME: 15–20 MINUTES TIME: 20 MINUTES
EXPERT: JENN EACH
Minute 1: 10 hard strokes VENTRIGLIA, UFC GYM EXPERT: LENA MARTI,
(which should take about COACH, MMA FIGHTER PERSONAL TRAINER,
25 sec.). Keep moving at IG: @JUSTJENNNN ORANGETHEORY
a moderate pace until you FITNESS COACH
reach the second minute. “These sprints are IG, TWITTER:
Minute 2: 11 hard strokes @COACHLEENYC
designed to help build
(25 to 27 sec.). Keep a
moderate pace until you explosive cardio as well
“The following three
reach the third minute. as burn fat for weight
workouts are all
Minute 3: 12 hard strokes loss. As an active
effective ways to get
(27 to 29 sec.). Keep a competitive fighter,
moderate pace until you your heart rate into
I can attest how
reach the four-minute the afterburn zone,
mark. effective these sprint
which can help you
Continue this ladder until cycles are!” Vary your
burn more calories
you reach 18 hard strokes. treadmill speeds from a
up to 36 hours
walk to a jog to a sprint.
postexercise.”
Increase speed slightly
with each set. WORKOUT 1
Treadmill and Rower

SPRINT SERIES 1
Walk (1-2 min.) Warm up for a few

Jog (1 min.) minutes on either
Sprint (10 sec.), then lower machine, then do six
back to jog (30 sec.) to eight rounds of
Repeat sprint/jog interval the following:
Walk (1 min.) Treadmill Sprint
Do two sets. (max effort; 1 min.)
100-metre sprint
SPRINT SERIES 2 row (Go for highest
wattage possible.)
Repeat the format as
above, increasing to a WORKOUT 2
20-second sprint at 1km Battle Rope
faster; reduce jog to 20 /Medicine Ball
seconds.
Do 10 rounds of
Do three to five sets.
the following:
SPRINT SERIES 3 Alternating Ropes
(1 min.)
This is a challenge series Lateral Ball Slam
for more advanced (1 min.)
exercisers. Repeat as
WORKOUT 3
above, increasing to a
30-second sprint at 1km Jump Rope/
faster; jog for 30 Jump Squat
seconds to recover. Complete as many
Do three sets. rounds as possible
A MMEN T O R P PH O T O G R A PH Y/A L A M Y
for 20 minutes.
Count 100 Jumps
10 Star Jump Squats

TRAINING PRO TIPS
3 MORE
PUSHUPS
TO TRY
ONCE YOU’VE
GOTTEN THE BASIC
PUSHUP DOWN
PAT, TRY THESE
VARIATIONS, WHICH
EMPHASISE MORE
OF THE TRICEPS AND
SHOULDERS
TRICEPS PUSHUP
(CLOSE GRIP)
Lie facedown on floor
Perfect
with hands narrower
than shoulders. Lower
chest toward floor,
pointing elbows
YourPushup body, with your back straight back, keeping

straight (not sagging); them close to sides.
Press back up to start
squeeze your glutes.
and repeat.
Master this body-weight basic to sculpt 3. Angle the arms.
a strong chest, arms, shoulders, and core As you lower toward
the floor, bring your
BY ALYSSA SHAFFER elbows back 45 degrees
from your torso. “Your
ROLLING PUSHUP
AT SOME POINT in the lower arm should remain
START HERE perpendicular to the Begin in basic pushup
past few workouts, you’ve floor,” adds Ladewski. As position, hands on
1. Get the right floor in line with chest.
probably done a pushup, and you push up, keep your
hand position. Lower chest to floor;
there’s a good chance you’ve Lie facedown on floor, core tight, squeeze your when torso is parallel
done it wrong. “People often hands in line with the glutes, and don’t allow to floor, lower your
do pushups incorrectly. They’ll place their centre of your chest and your midsection to sag. forearms and roll your
just wider than shoulder body back. Then roll
hands in the wrong position, let the midsection 4. Add other moves. forward and push back
VDJ RU ÁDUH WKH HOERZV RXWµ VD\V Julia width, fingers forward
In addition to pushups, up to the full pushup
and gripping the ground.
Ladewski, a strength and conditioning coach. keep bench presses position.
“Keeping your fingers in
“These mistakes don’t allow the right muscles line with your chest is (barbell or dumbbell)
to be targeted.” That’s no reason to give up on key,” says Ladewski. and triceps dips in your
“It’s the biggest mistake routine. “Bench presses
this most classic of training moves. “Pushups are a similar movement
most people make.”
are a true measure of relative strength—plus to pushups to work
there are so many variations, and they can be 2. Keep your hips up. the chest, while dips DIVE-BOMBER
done anywhere,” says Ladewski. Here, she Push up off the floor build the shoulders and PUSHUP
D ORON G IL D; IL L US T R AT I ONS BY K AT E FR A N CIS
breaks down the perfect pushup. until your hips are in line triceps and are a great Begin in an “A-frame,”
complement to push- shoulders over hands
with the rest of your
ups,” says Ladewski. and legs extended
behind you, hips lifted.
Drop head and chest
to floor, bringing
elbows straight back
BUILD IT UP Still can’t quite master the form? Forget those modified “girl” pushups done on
the knees, says Ladewski. “If you only practice half range, you’ll never be able and keeping hips high.
Then scoop chest
to get your chest all the way to the floor.” Modify by elevating your hands on a barbell in a rack or Smith
machine (or use a bench). As you progress, lower the bar one notch at a time, using full range of motion. up and forward;
squeeze triceps at
the top. Return
to start, lifting hips.
32 | M&F H E R S | SEP/OCT 2018

@ R O B I N N YC
ROBIN ARZON
“This workout is a
cardio/strength blast.
It works speed and
power as well
as core strength—all
essential parts of a
fitness routine.”
WORKOUT
2km run
150 burpees for time
2km run
Increase your speed for the
second 2km
ER’S
READ E!
PAG
BODY
SCULPTING
@ A D R I A N A J A M E S N YC
ADRIANA JAMES
SHAPE-UPS!
Five fitness influencers share
“One of my favourite workouts:
10 exercises for 3 rounds. Do
35 seconds of work, 20
seconds of rest; rest one
@ F I TA N D F U N K Y
DANIELLE NATONI
minute between rounds. Do
their favourite summer workouts this workout three times “I love taking my workouts
guaranteed to keep you fit a week. As your stamina outside so I can enjoy the
and beach-ready at all times
mes improves, increase work time sunshine and fresh air.
and decrease rest each week And as a busy mom, I like
(40 seconds work/20 this park-bench circuit because
@GYPSETGODDESS seconds rest; 45/25; 45/15). I can get my workout in while
CAITLIN TURNER 10 EXERCISES

Barbell or Trap-bar Deadlift
my kids play in the park. I get
a total-body workout in
“Beach yoga is my favourite summer Bench Press
Mountain Climber 30 minutes and a nice dose
workout because there are so many
Kettlebell Goblet Squat of natural vitamin D.”
new and unexpected variables. The TRX Row (or Barbell
wind and shiftiness of the sand make Inverted Row) Do each move for one minute.
balancing a lot more difficult than at Kettlebell Swing After the circuit, rest one minute.
home or in the studio. Plus, it’s hard Hanging Leg Raise Then repeat 4 more times for a
to beat the soundtrack of the birds and the ocean waves to set DB Alternating Reverse total of 5 circuits.
Lunge
FINDORION PHOTOGR APHY(SHAUNA HARRISON)
the tempo of my breathing and keep me focused and flowing DB Renega ade Row
PA R K- B E N C H C I R C U I T
through the most difficult moments in my practice.” Burpee w// Pushup Bench Run-up:
Change lead leg 30 seconds in.
Cadence is up, up, down, down.
@SHAUNA_HARRISON
SHAUNA HARRISON Pushup/Side Plank

Bench Dip
“I am a outdoor girl at heart, so I love to train outside whenever Bench Bulgarian Split Squat
possible, even when I travel. My ideal workout is a combo of hill Bench Hop-up/Shuffle Around
running with some TRX drills and poses—you can hang the TRX Jump onto the bench and jump
on all kinds of things, so it’s awesome for travel. If hills aren’t off, landing in a squat. Shuffle
available, sand running does the trick, but I’ll also settle for flats.” around the bench. Repeat and
shuffle in opposite direction.

Nutrition
Everything in springtime changes. Even our food choices and what we crave more of. More light,
fresh salads filled with fresh herbs and citrus fruits. Everything is just a little brighter and crispier. In
this spring issue we look at what gives our food that beautiful, vibrant colour and the health benefits of
S E P / O C T 2 018
adding colour to your diet. We’ve also got some delicious, fresh recipes to brighten your soul and keep you

motivated you to find a new and fresh approach to your healthy living lifestyle.
PIGMENT
Take advantage of the freshest

produce with these supereasy,
high-protein recipes for
breakfast, lunch, and dinner
BY ELIZABETH WARD
PHOTOGRAPHS BY MOYA MCALLISTER
FOOD STYLING BY DANA BONAGURA
KEY
NUTRIENTS:
Anthocyanins from cherries
protect the heart and brain
by lowering blood pressure
and battling inflammation
in blood vessels.
They also reduce pain from
muscle inflammation
post-workout.
POWER PREP NOTE:

Fresh dark sweet
cherries are most delicious,
and least expensive. Store
them in the refrigerator
until ready to eat.
SERVES: 1
Spring is the best time

Sweet Cherry
to stock up on fresh fruits and Hazelnut
vegetables, when markets
are brimming with vivid Muesli
INGREDIENTS
produce in its prime. There is a ½ cup uncooked oats
bounty of taste and in-season 1cup unsweetened soy milk
foods to nourish your body 1tsp pure maple syrup
½ cup fresh, pitted chopped dark
with important nutrients like sweet cherries, such as Bing or Lambert
vitamins, minerals, and fibre, ¼ cup roughly chopped hazelnuts or other nuts
plus powerful phytonutrients DIRECTIONS
that protect your body and 1. Place oats, soy milk, and maple syrup in a
brain. The more varied the mason jar or other type of sealable container.
Shake or stir to combine.
colours on your plate, the better. 2. Cover and refrigerate for at least 6 hours.
These recipes highlight the When ready to eat, stir and top with cherries and
flavours of the season in easy, hazelnuts.
clean cuisine you’ll love. PER SERVING
Calories: 374, Fat: 22g, Saturated fat: 2g, Carbs: 34g, Fibre:
7g, Protein: 14g, Sodium: 112mg

SERVES: 2
Chilled Orange
Bell Pepper
& Pesto Soup
INGREDIENTS KEY
¼ small yellow onion, diced NUTRIENTS:
1 tbsp plus 1 tsp extra-virgin olive oil Carotenoids like alpha- and
1 large yellow bell pepper, cut into 1cm pieces beta-carotene help fight
½ tsp minced garlic cancer and heart disease;
¼ tsp ground turmeric we convert those
¾ tsp salt carotenoids into vitamin A
1½ cups plain fat-free Greek yoghurt to boost immunity, protect
1 tsp prepared pesto sauce vision, and maintain skin
1 tsp pine nuts health.
DIRECTIONS
1. Place onion, 1 tbsp olive oil, bell pepper, garlic, PREP NOTE:
turmeric, and salt in a food processor or blender. This hydrating, no-cook PREP NOTE:
Pulse until finely pureed. Transfer to mixing bowl. recipe preserves the high Avoid overcooking
2. Add yoghurt to mixture; stir to combine. vitamin C content of bell the packets to maximise
3. To serve, divide soup evenly between 2 bowls. peppers. Make it ahead of the phytonutrients
Garnish each bowl with ½ tsp olive oil, time and refrigerate, as it’s and be careful when
even more flavourful after a opening them, as they
½ tsp pesto sauce, and ½ tsp pine nuts.
day or two. will release steam.
PER SERVING
Calories: 234, Fat: 11g, Saturated fat: 2g, Carbs: 6g,
Fibre: 2g, Protein: 18g, Sodium: 985mg
3 8 | M& F H E R S | SEP/OCT 2018

SERVES: 2
Cajun
Grilled
Shrimp &
Vegetable
KEY
NUTRIENTS:
Packets
Lutein and zeaxanthin
INGREDIENTS
from corn and green
beans are carotenoids that 20 fresh green beans
defend the macula, the ½ large red onion,
part of the eye responsible cut into 8 wedges
for your sharp central • 340g large raw shrimp,
vision. peeled and deveined
2 small yellow corn on
the cob, each cut
crosswise into 4 pieces
2 tbsp olive oil
4 tsp Old Bay or Cajun
seasoning
1 tsp minced garlic
½ tsp salt
2 lemon wedges
¼ cup fresh parsley leaves
Fresh ground black
pepper, to taste
DIRECTIONS
1. Preheat grill to 200°C.
2. Cut 2 30cm-long sheets of
heavy-duty aluminium foil. Divide
green beans, onion, shrimp, and
corn evenly between foil sheets.
3. In a small bowl, whisk together
olive oil, Old Bay or Cajun
seasoning, garlic, and salt; drizzle
equal amounts over the shrimp
mixture. Squeeze 1 wedge of
lemon over each mixture, season
with black pepper, and top each
with 1 tbsp parsley.
4. To form packets, bring up the
long edges of the foil so they
meet. Seal edges, making a
tight 1cm fold, and fold again. To
seal, fold in short ends of
the packets.
5. Place packets on grill and
cover. Cook for 10 to 12 minutes,
or until shrimp are pink. Remove
packets from grill. Carefully fold
foil back. Top with remaining
parsley, fresh ground black
pepper, and more salt, if desired.
PER SERVING
Calories: 403, Fat: 17g, Saturated fat:
3g, Carbs: 26g, Fibre: 6g, Protein: 40g,
Sodium: 968mg
KEY
NUTRIENT:
Chlorophyll is rich in
magnesium, a mineral
you need to make
muscle, produce energy,
and maintain strong
SERVES: 2 bones.
Salmon,
Spinach &
Quinoa
Bowl with
Honey-
Dijon
Dressing
INGREDIENTS
2 salmon fillets (about 120g each)
2 tbsp canola oil
2 tbsp honey
2 tbsp reduced-sodium
soy sauce
2 tbsp Dijon mustard
2 tsp olive oil
1 large shallot, minced
4 cups baby spinach
⅔ cup cooked quinoa
DIRECTIONS
1. Rinse salmon fillets and pat dry. Pan
sear in a stainless steel or cast iron
skillet over medium to medium-high
heat.
2. In a small bowl, whisk canola oil,
honey, soy sauce, and mustard until
completely combined. Set aside.
3. Heat olive oil over medium heat in a
large skillet. Add shallot and sauté for 1
minute, stirring constantly. Add
spinach, tossing until just wilted, about
1 minute.
4. To serve, divide spinach and quinoa
evenly between 2 large bowls. Place a
piece of salmon in each bowl and
drizzle with dressing.
PER SERVING
Calories: 508, Fat: 31g, Saturated fat: 4g, Carbs: PREP NOTE:
35g, Fibre: 4g, Protein: 25g, Sodium: 808mg Eating spinach raw or
lightly cooked preserves
glutathione content
as well as the folate
and vitamin C found in
this leafy green.
SERVES: 4
Purple Cauliflower
& Grilled Chicken
with Romesco Sauce
KEY NUTRIENTS:
Anthocyanins and INGREDIENTS sprinkle with ½ tsp salt. Roast for 25
glucosinolates are thought 1 head purple cauliflower to 30 minutes, or until fork-tender
to suppress the growth of 4 tbsp olive oil, divided and outside is golden brown.
cancer cells. 1 tsp kosher salt 3. Grill chicken until done.
4 boneless, skinless chicken breasts 4. To make sauce, place red pepper,
(about 450g)
almonds, cayenne pepper, paprika,
PREP NOTE: ½ cup jarred roasted red pepper,
remaining 2 tbsp olive oil, and
Purple cauliflower drained
½ cup slivered almonds, toasted remaining ½ tsp salt in a food
may be a bit nuttier and
sweeter than white, ¼ tsp cayenne pepper processor or blender; blend on high
but it boasts similar 1 tsp smoked paprika for 3 to 4 minutes, or until smooth.
compounds, including 5. To serve, top cauliflower and
DIRECTIONS
glucosinolates. Cutting, chicken with Romesco sauce.
chewing, and digesting
1. Preheat grill to 200°C.
PER SERVING
cauliflower breaks 2. Pull leaves off cauliflower and cut (INCLUDING ROMES CO SAUCE)
down glucosinates into more into smaller pieces. Place on a baking Calories: 447, Fat: 25g, Saturated fat: 4g,
sheet; brush with 2 tbsp olive oil and Carbs: 17g, Fibre: 8g, Protein: 42g,
potent compounds. Sodium: 729mg

PULSE CLEAN KITCHEN
Tart Cherry Juice

Cherry juice contains
powerful antioxidants with
proven anti-inflammatory
properties, helping to
neutralise workout
C HERRY PICK damage. Most of the
TART CHERRY evidence is based on tart
JUICE IS PACKED (unsweetened) cherry
WITH ANTI- juice. One study found that
INFLAMMATORY distance runners who
NUTRIENTS THAT drank tart cherry juice
CAN MINIMISE twice daily for seven days
EXERCISE- had less muscle soreness
INDUCED MUSCLE
and inflammation. Another
DAMAGE.
found subjects who took a
tart cherry powder for 10
days pre-workout had
lower levels of creatinine (a
marker of damage) for 48
hours after they lifted.
4 BEST
Watermelon
This favourite summer
fruit is great for enhancing
MUSCLE- blood flow during

exercise, thanks to its
high levels of arginine
RECOVERY
precursor L-citrulline.
“Watermelon has a unique
combination of amino
DRINKS
acids and antioxidants like
lycopene, which may help
reduce oxidative stress,”
notes Amy Ellis, Ph.D.,
R.D., a researcher at the
Curb exercise-induced University of Alabama,
soreness by gulping down USA.
these proven recovery Maple Water

beverages During winter, maple
BY COURTNEY ANAYA trees accumulate a
nutrient-rich water that
includes minerals like
YOUR TIME SPENT IN THE GYM calcium, manganese, and
Chocolate Milk magnesium, as well as
will inevitably put wear and tear on Not just a kid’s classic, polyphenols, prebiotics,
your muscles, making it harder to chocolate milk is an University in Harrisonburg, and electrolytes. Yet, it
optimal recovery drink, USA, found that college has less sugar than
bounce back for your next sweat delivering close to athletes who had low-fat coconut water. Plus, the
KARL NEWEDEL/STOCKFOOD
9 grams of protein and chocolate milk after

session. But it’s the hours in between essential amino acids in an rigorous training had
polyphenols it contains
may be especially good
your workouts when you can really 240ml serving. The simple lower levels of creatine for recovery: One study
sugars that make up the kinase (CK), a sign of found athletes who
maximise your recovery. These four carb profile help restore muscle damage, compared used a polyphenol
drink choices can help speed up your glycogen levels post- with those who consumed blend pre-workout had
exercise. One recent study a high-carbohydrate less muscular stress
comeback and build on your efforts. from James Madison recovery drink. 48 hours later.
42 | M& F H E R S | SEP/OCT 2018

N E W-E
V E G GTI !
ALER
THE UNEXPECTED
Tatsoi
If you’re looking for a
LINK BETWEEN new green veggie to add
to your mix this spring,
DIET & LUNG CANCER glycemic index,” says study author Xifeng
consider tatsoi, a dark
leafy green from the
Brassica family. The
veggie is similar to
CIGARETTES ARE AN OBVIOUS
spinach in its nutrition
risk factor for lung cancer—but starches and Wu, M.D., Ph.D., professor of epidemiology
profile for being low in
sugars may also play a surprising role. New at the University of Texas MD Anderson calories and rich in the
research published in the journal Cancer, Cancer Center. Diets with a high GI ranking antioxidants vitamins C
Epidemiology, Biomarkers & Prevention found can create higher levels of glucose intoler- and A, as well as being a
ance, insulin resistance, and other metabolic great vegetarian source of
that frequently consuming high-glycemic-index
calcium and iron, says
foods (think white breads, bagels, and starchy changes, explains Wu. And it’s not just the
Sara Haas, an Academy of
snacks like pretzels) was independently amount of food: “We were surprised that Nutrition and Dietetics
associated with an increased risk of developing glycemic index, not glycemic load, was spokeswoman. “Tatsoi is
lung cancer, even among nonsmokers. “Among associated with lung-cancer risk,” she adds. great raw or cooked,
“That suggests it’s the average quality, not making it wonderful for
the ‘never smokers’ in our study, those who had
several applications,” says
diets with the highest glycemic index (GI) quantity, of carbohydrate consumed that may
Haas. Sub it for your
had a more than twofold increased lung-cancer affect lung-cancer risk.” —DIANA KELLY favourite leafy green in
risk than those whose diet had the lowest salads, or add it to pasta,
soup, or stir-fries. You can
even add it to smoothies
or turn it into pesto, she
says. “I think tatsoi’s
ALMOND JOY versatility is one of the
Want your kids to eat better? Try offering a handful of nuts—
then take one for yourself. A recent study of 28 parent-child 49%
INCREASED RISK
reasons people like it.
Plus, the flavour is mild,
couplings found that when each adult had 40 grams of almonds OF LUNG CANCER
which makes it a
daily and the child had 15 grams, both parties’ Healthy Eating AMONG SUBJECTS tolerable-tasting green,”
Index (a measure of diet quality, or how close you’re following the WITH THE HIGHEST says Haas. Look for tatsoi
USDA’s Dietary Guidelines for Americans) went up about 7 points DAILY GLYCEMIC at your local farmer’s
INDEX (GI)
(a 13% improvement). The changes included a boost in total- COMPARED WITH
markets and specialty
protein foods and a decrease in empty calories. —DK THOSE WITH THE grocery stores. —DK
LOWEST DAILY GI
R I C H A R D D RURY/ G E T T Y IM AG E S; C O R B IS
How Many Healthy Eating Habits Do You Have?

The Cornell Food and Brand Lab recently launched its Global Healthy Weight Registry to follow the stay-lean habits of
those who are able to maintain a healthy weight over time. The latest registry is made up of about 80 percent women
who average about 1.68m and 62 kilograms with a BMI of 21.7. See if you recognise your own habits on this list!
96% REPORTED EATING BREAKFAST 37% DON’T DRINK SOFT DRINKS

74% NEVER OR RARELY DIETED 50% WEIGHED THEMSELVES AT LEAST WEEKLY
61% SAY CHICKEN IS THEIR FAVOURITE MEAT 42% EXERCISED FIVE-PLUS TIMES A WEEK
65% EAT VEGETABLES AT DINNER EVERY DAY

LIVING
Izelle Hoffman is SA’s newest rising star in the culinary industry and
although she never formally trained as a chef, growing up in a household
where great food was always a comfort and source of nourishment, it
seemed like a natural progression for her to take inspiration from the dishes
she grew up with turning them into a modern, playful and healthy
experience.
44 | M&F H E R S | SEP/OCT 2018

Tasty, Sweet
or Savoury
When you think of a toffee apple, you immediately think of
an apple dripping in sugary syrup, not too great for the
waistline. But in this issue of HERS our Food Editor Izelle
Hoffman surprises us with a new take on the classic toffee
apple, her delicious Sticky Toffee Apple cups which are just
as delicious as they are healthy. Her recipes for spring are
bursting with fragrant flavour, fresh sweetness and spice
which is exactly what we crave after the long, cold winter
months. Be adventurous and stock up on the right
ingredients to prepare these delicious and tasty yet healthy
treats - so you can enjoy every bite!

HEALTHY BOBOTIE
PR EP TI M E: 15 M I N
BAKING TIME: 40 M I N
S ERVI N G: 1 LA R G E B O B OT I E
ENOUGH FOR 6 PEOPLE
INGREDIENTS
(FOR TOPPING) eggs and stir well.
1.25kg of extra lean mince 6 whisked eggs • Prepare oven dish with non-stick spray.
1 red salad onion chopped 1 cup of unsweetened almond milk • Place the mince mixture in the oven dish
2 tsp olive oil Garnish with bay leaves on top and push down firmly to compact with a
1 tsp cloves large dish-up or wooden spoon until it’s
INSTRUCTIONS
2 tsp crushed garlic smooth on top.
3 tsp salt • Preheat oven to 180C.
• Beat the 6 eggs in a separate mixing bowl
3 tsp curry powder • Preheat big frying pan.
with the cup of almond milk for the
2 tsp turmeric • Chop the onion and fry in olive oil until
topping.
4 tbsp lemon juice golden brown.
• Pour over the mince and finish off with 3
4 tbsp honey • Add the mince to the onion.
bay leaves.
5 bay leaves crushed till fine • Fry the mince until brown and remove from
• Bake for 40minutes.
100g of raisins the heat.
2 whisked eggs • Add all the spices, raisins and the 2 whisked
46 | M&F H E R S | SEP/OCT 2018

STICKY TOFFEE APPLE CUPS
PREP TI M E: 1 5 M I N
CO O K I N G TI M E : 1 0 M I N
S ERVI N G: 4
INGREDIENTS
1 large granny smith apple Handful of freshly chopped mint leaves • Drain the lemon water from the apple
1 large pink lady apple Garnish with mint chunks and distribute the chunks evenly
Juice of 1 lemon in water to between the 6 portions.
rinse apples INSTRUCTIONS
• Top with sticky apple mixture, garnish with
For the sticky toffee apple • Prepare each of your preferred glassware or
mint and serve immediately.
1 tsp olive oil ramekins with a base of 1 tbsp of almond
60g dried apples flour and a pinch of cinnamon.
1 lime • Cut the granny smith and pink lady apples
4 tbsp honey into chunks and place in the lemon water to
½ tsp salt soak.
½ tsp cinnamon • In a pan over medium heat, add all the
1 tbsp caramel essence sticky toffee apple ingredients and keep
50g almond sprinkles stirring till the honey starts to caramelise,
½ cup raisins remove from the heat.

ALMOST-SUMMER SALAD
PREP TI M E: 5 M I N
M A K I N G TI M E : 2 0 M I N
S ERVI N GS : 1 LARGE SALAD
INGREDIENTS
1 slice of 100% rye bread 2 tsp caramel essence • Set aside to cool off.
200g long-stem broccoli 2 tsp Balsamic vinegar • Start by creating a base with the spinach
200g rosa tomatoes 1 tsp Oryx wine salt and rocket, then cut the red salad onion
100g baby spinach 1 tsp ground black pepper into rings and arrange on top of that, add
15g wild rocket INSTRUCTIONS
the rosa tomatoes and broccoli.
2 clemengold mandarins • Cut the mandarins into wheels and add on
• Preheat oven to 200C.
80g pomegranate pips top, finish off with rye bread croutons and
• Rinse the broccoli stems and cut rye bread
1 red salad onion pomegranate.
sliced into small blocks.
Garnish with fresh rocket or • Mix all the salad ingredients and stir well.
• Prepare a baking tray with non-stick spray.
flower sprouts • Drizzle over salad just before serving and
• Arrange broccoli and rye bread on tray and
enjoy.
drizzle with olive oil.
(SALAD DRESSING)
• Bake for 10-15min until broccoli stems are
2 tbsp olive oil
light brown and bread is crispy.
1 heaped tbsp creamed honey
48 | M& F H E R S | SEP/OCT 2018

HONEY APRICOT SNOEK
PREP TI M E: 1 0 M I N
CO O K I N G TI M E : 15 - 20 M I N
S ERVI N G: 1 LA R G E S N O E K E N O U G H
FOR 4-6 PEOPLE
INGREDIENTS
1 tsp salt
Freshly chopped Italian parsley for garnish • In the meantime, prepare the honey glazed
1 large snoek • basting sauce.
1 tsp olive oil to prepare the snoek INSTRUCTIONS • Mix the lemon juice, olive oil, raw honey
1 medium red salad onion diced • Preheat oven to 180C on Thermo Fan and salt.
300g apricots soaked in hot water for about setting. • Chop the pepper into small pieces and add
10-15min • Prepare a baking tray with non-stick spray. to the mixture, stir well.
3-4 fresh apricots cut in half for garnish • Pile the diced onions and apricots in the • After 15minutes remove the snoek from the
Oryx desert salt and ground black pepper to middle of the baking tray. oven and baste the snoek as well as the
taste • Place the snoek skin-side down on top of apricots.
1 tsp raw honey to drizzle over the snoek the onions and apricots. • Place back into the oven for another 5min
and apricots • Prepare the snoek with olive oil, Oryx or until the snoek and apricots look glazed
desert salt and ground black pepper. and golden brown.
(FOR THE HONEY GLAZED SAUCE)
• Add the fresh apricot halves to the baking • Remove from the oven and let it cool
1 freshly squeezed lemon’s juice
tray for garnish. slightly.
2 small peppers, red or orange
• Drizzle honey over everything and place in • Finish off with freshly chopped Italian
2 tbsp olive oil
the oven for 15min and be careful not to parsley.
2 tbsp raw honey
overcook the fish. • Serve with a side of choice and enjoy.

S E P/O C T 2 018
Health
Spring is in the air! And what’s not to love about this special change of season?
It comes with the opportunity to make a change, also the benefit of extra
daylight means we get more time to spend outdoors. With a fresh approach to diet
GETTY IMAGES
and exercise you can really put the glow back in your skin. In this issue we give you
advice, ideas and new-found motivation to put the spring back in your step.

PULSE STYLE
SWEAT
THE FASHION PERFORMANCE
The power of polyester
likely a polyester blend of form
and function. “Perforations and
How our favourite activewear fabrics in athletic wear is clear. mesh are a big trend in
absorb, wick, and diffuse the sweat Since it’s more affordable for women’s fashion; look for that
and odor produced while exercising manufacturers than other to show itself in your fitness
performance fabrics such as gear this summer. Not only will
BY CAT PERRY | PHOTOGRAPHS BY BRIAN KLUTCH
bamboo or wool, polyester you look great, but polyester
number of materials to is ubiquitous. The durable, mesh helps provide more
EVER HEARD the
saying, “If you’re not sweat- choose from and more wrinkle-resistant, lightweight, breathability and cooling
ing, you’re not working hard activewear brands than we and breathable material does
enough”? This expression may FDQÀWLQRXUFORVHW6RKRZ it all. Most important, it won’t
be true—because if you’re do you decide when to look absorb your sweat—because
constantly toweling off past the perfect poppy it’s hydrophobic, meaning it
between sets you’re likely pattern on those leggings actually repels water.
#crushingit. But sweaty, and buy clothes based on You’ll find polyester in
funky clothes may mean performance? Here’s how to everything from your favourite
you’re wearing the wrong ÁH[LQIDEULFV\RXZRQ·W hoodie to tanks to leggings.
fabrics, too. have to hang out to dry— Most brands love what this
There are a dizzying permanently. fabric can do. Those mesh
leggings you adore: They’re
52 | M& F H E R S | SEP/OCT 2018

during the summer heat,” says Mat
Lemieux, senior product manager
at Reebok.
If it’s a scorcher outside, opt PERFORMANCE
for polyester blends, which can
powerfully wick away sweat but Love those leggings! And tanks and stockings and
will also employ materials like socks—nylon can be found in so many types of
Tencel (aka lyocell), which is activewear that it’s hard to see how this material
made from a natural cellulose could falter. With a polymer makeup that’s similar
fiber and can help your clothing to silk, it was originally the cheaper version of the
breathe better. much-coveted fabric before going mainstream
in stockings and then activewear. Another big
SNIFF TEST advantage of nylon: Similar to polyester, this
fabric is featherweight and quick-drying. Nylon’s
The one drawback is that resilience helps keep its form—no saggy capris for
Micrococcus bacteria favor this you, my dear!—and protects you at the same time.
fabric, too. Translation: That quick “Our most exciting apparel technology to hit the
run in the sun you just finished market is ActivChill, a unique [nylon] fabric
could make your shirt stay rank for technology engineered to enhance breathability and keep your
longer than you want. Research in body cool,” notes Reebok’s Lemieux. “The secret
the journal Fibers and Polymers is in the actual yarn fibers, which are pentagonal in shape,
revealed that a post-workout stink allowing for increased airflow through the fabric.”
test of polyester fabrics worn by
subjects stayed more pungent after Nylon is also strong—we mean bulletproof strong! This fabric
24 hours than any of the other is used to make everything from Kevlar bulletproof vests to
fabrics tested. (Ranked Cordura backpacks. “It’s ideal for activities like CrossFit or
in order from stinkiest to less so: any barbell work where repetitive movements can easily
polyester, nylon, cotton/polyester break down the average fitness products,” says Lemieux.
blend, linen, viscose, and cotton.)
Still, we love the power of polyester SNIFF TEST
to breathe, stretch, forgive our
physique flaws, and make us look Nylon will keep you smelling a little fresher than if you were in polyester,
great. Everyone who wears but as with all things, we choose our battles. Go for nylon on any HIIT day
polyester fabric will have a day of and you won’t regret the cool, dry protection.
reckoning with lingering odors,
even after just plucking your fitness
wear out of the laundry. You’re not
alone!
PROP STYLING BY TRINA ONG; KYOSHINO/GETTY IMAGES (LABEL)
SNIFF TEST
There is a bright side! Besides being

PERFORMANCE excellent for everyday wear, cotton does
not hold stink like other fabrics, because
The touch, the feel of cotton…the fabric of our lives may the type of bacteria that cling to it
hold a dirty little secret: It can hold up to 25 times its (Staphylococci) are less funky, according to
weight in water, making it a no-no for your most intense research in Applied & Environmental
sessions. It’s primarily made of cellulose, meaning it’s Microbiology. Stick to blended cotton
hydrophilic, so water loves sticking to it. fabrics to stay dry.

PULSE STYLE
PERFORMANCE
Wool isn’t just for

that winter sweater
that’s now a distant
memory. You can
actually exercise in it,
PERFORMANCE too. Who exercises in
wool? We do,
With bamboo being the because it breathes
fastest-growing plant in the moisture away from your skin amazingly well. It’s
world, using fabric made from in hot or cool climates. It gets made from the fur of
its pulp is the epitome of extra-credit points for also adorable bleating
sustainability. It’s 100% protecting your skin from sheep, remember? So
biodegradable and doesn’t 97.5% of ultraviolet rays, so wool has tiny pockets
require tons of water to grow, your long outdoors run within it that help
unlike other natural fibers. won’t turn into a sunburn. regulate body heat
Plus, it yields the same volume like no other. If you’re
in only 10% of the square SNIFF TEST headed outdoors
footage of cotton. Bonus: It’s where temps can
often mind-bogglingly soft. Bamboo is great for resisting climb high or dip low,
stink that can seep deep wear wool. The only
For us active junkies, into clothing fibers, as the drawbacks: It can be
it performs great, too. fabric has natural anti- on the pricier side and
Bamboo fabric is lightweight, bacterial and antifungal may not hold up to
breathable, and quickly wicks properties. repeat washes as well
as synthetic fabrics.
But the otherworldly
dryness is worth
every penny.
SNIFF TEST
Wool naturally
helps control stink
and won’t hold on
to odors. If you’re
getting in your leg
workout by cycling—
sweet! But don’t
overlook jerseys with
wool blends.
KYOSHINO/GETTY IMAGES (LABEL)
5 4 | M&F H E R S | SEP/OCT 2018

SUBSCRIBE NOW!
Subscribe to Muscle & Fitness Hers for 12 months and
get 25% of!
Also available on:
12 MONTHS ONLY R240!

PULSE HEALTH
LOVE
THE SKIN
YOU’RE IN!
Body positivity isn’t about
“accepting your flaws.” It
means realising you’re
beautiful, not flawed, just as
you are at this very moment.
BY CAT PERRY Galbraith with
GGS adviser Erin
Brown, left.
SINCE THE DAWN of
time—and of advertising—
women have struggled to
accept their bodies and have
the world outside reciprocate
that self-respect. The models
of “beauty” have rarely been
strong, tough, adventurous,
FRQÀGHQW ZRPHQ <HW WLPHV
are changing.
The #bodypositive,
VHOÁRYH DQG VHOIFDUH
movements we are seeing size 6.
from sportswear and beauty The craziest part is that for
brands, hashtags, and memes many, these goals aren’t even
have made embracing our own! They are practically
yourself a welcome trend. assigned to us in the womb.
/DVW \HDU RQ 1HZ <HDU·V 'D\ “While there is nothing
Molly Galbraith, co-founder wrong with setting goals
RI *LUOV *RQH 6WURQJ SRVWHG for yourself from a positive
a photo of herself in a tank place, that’s not what most
top and underwear in her The mirror is often a THE FLAWLESS IDEA women are doing. In fact,
woman’s greatest feeling ashamed of their
natural element—curves,
enemy, second to her
cellulite, and all—and it “I feel passionately about bodies keeps young girls
own thoughts. Body
sparked an overwhelmingly positivity is about sharing this photo, and I and women from going out
C O U R T E S Y O F M O L LY G A L B R A I T H
positive response. To her, breaking that mindset. posted it on New Year’s Day for sports, participating in
IHHOLQJ ÁDZOHVV GRHVQ·W PHDQ because that’s when we make class or work meetings, and
\RX JLYH XS ÀWJRDOV LW MXVW all kinds of resolutions about applying for schools and
means loving yourself in full how we want to change our jobs that they really want.
at this very moment. Here is bodies. We resolve to lose Our preoccupation with what
Galbraith in her own words. 10 kilograms, flatten our is ‘wrong’ with our bodies
bellies, or finally shrink to a silences our voices and
5 6 | M&F H E R S | SEP/OCT 2018

prevents us from being fully not always have control over #GGSFLAWLESS
engaged in our own lives. what’s happening with my body, Galbraith posted her photo and
I want women to understand they but I do have control over how I then called on fellow women to show
do not have to subscribe to take care of it, how I view it, and their Girls Gone Strong Flawless
anyone else’s ideals.” how I think about it. I had to (#GGSFlawless) bodies and philosophies.
embrace my body exactly as it is. Online health and fitness coach and
STRUGGLE MAKES That doesn’t mean ‘settling’ or blogger Chrissy King, answered
YOU STRONGER Galbraith’s call. We caught up with her
no longer working toward goals;
“I have spent well over a decade it means not letting others to see how she flexes her stuf.
wrestling with my weight and my define standards for my body,
King typically trains five days a week. For
relationship with food. At 19 years and not allowing my body to
powerlifting, she uses a periodised training
old I had an unhealthy lifestyle define my self-worth.”
program; however, when she’s pressed for
and wasn’t satisfied with how my time she also does metabolic conditioning
body looked or felt. Even when I DON’T SWEAT circuits. “Society undervalues and even
lost a lot of weight after starting THE HATERS frowns upon women having muscles, owning
strength training and got very “At the height of my chronic their power, and being proud of the bodies
lean doing figure competitions pain and autoimmune flare- they create. My broad, defined shoulders and
and strong while powerlifting, I up, I had gained weight. Some large, muscular legs didn’t come by accident;
still struggled with my body and acquaintances asked me if it was an act of intention.”
with disordered eating. Though I was still working out, and “Be kind to yourself, be patient, and focus on
I was exercising and eating commenters on YouTube were the ‘nonscale’ victories: You are getting
healthier foods, I wasn’t asking why I wasn’t as lean as I stronger, and your energy levels are
mentally healthy. I was used to be. Plus, I found out that improving every week.”
preoccupied with what was a woman in my city was “My mantra is ‘More,
‘wrong’ with my body (not lean discouraging other women from Not Less.’ I focus on
enough, not strong enough, not coming to my gym, warning that showing up as more in the
muscular enough), and I spent they ‘might look like me.’ My world: more confidence,
tons of time and energy ability to do my job as a fitness strength, self-love,
obsessing about how I could ‘fix’ professional was being called into gratitude, abundance,
my body through diet and question because of my struggles muscles, and authenticity;
exercise.” with autoimmune disease and more owning my power;
pain. Through all of this I have and more believing that
THE REAL the universe has my back.
come to recognise that:
JOURNEY BEGINS I am unapologetic about
taking up space.”
“I received a diagnosis MY BODY IS PERFECT
EXACTLY AS IT IS. CHRISSYKING.COM
of autoimmune thyroid disease
and polycystic ovarian syndrome MY BODY IS FLAWLESS
in 2009 and got injured in 2012. BECAUSE I REFUSE TO
But it wasn’t until 2013 that a LET ANYONE ELSE’S
healthier relationship with my IDEALS AFFECT HOW I
body began to develop. I was FEEL ABOUT MY BODY.”
forced to realize that I may GIRLSGONESTRONG.COM
1 Believe you are worthy if you would speak to a

3 Make a list of all the
4 Expose yourself to
4
GGS Tips to
of care and love. Not
5 kilos, two clothing sizes,
and/or smaller thighs from
loved one that way. Then
change negative statements
into neutral ones. Because
things your body can do
(run, jump, laugh, kiss, make
love, nurse your baby, hold
a wide variety of body
shapes, sizes, and ability
levels. Feeling badly about
Rule Your now. Right now. going from a negative like “I your loved one’s hand, our bodies comes from
COURTESY OF CHRISSY KING
Body hate myself” to a positive snuggle, think, sing, create seeing women in the media
Image
2 Monitoring your inner
dialogue is a key first
step to shift how you feel
such as “I love myself” may
be a bit of a jump, a
statement like “This is my
art, bake, build, and so on).
When you are in a funk, take
60 seconds to read your list
and our homes disparaging
their stomachs, thighs, or
dieting. Broaden your scope
about your body. When you body today” might feel to help you feel grateful for to shift from unrealistic,
catch yourself saying more authentic. all your body can do. negative views of beauty
something negative, ask into realistic, positive ones.

Sun Skin
Safety
Plenty of sunscreen is
a must to keep your
skin protected year-
round.
BY KRISTIN MAHONEY
AND ROSE MCNULTY
SKIN DAMAGE FROM

sun exposure is a serious health
concern. During the summer, that
risk rises dramatically with the
number of hours spent outdoors.
According to the Centers for
Disease Control and Prevention,
more people have had skin
cancer than all other cancers
combined over the past three
GHFDGHV 6R LW·V QR VXUSULVH WKDW
protecting your largest organ is
seen as critical self-care.
“The minute you step outside,
you increase your risk of skin
damage from the sun,” says Julia
T. Hunter, M.D., founder of
Wholistic Dermatology, in
%HYHUO\ +LOOV 86$ ´<RX QHHG D
nontoxic yet potent, science-
based, daily skin health and
environmental shield for
protection to help restore, renew,
and protect your skin.” Hunter
recommends applying broad
VSHFWUXP 63) VXQ SURWHFWLRQ
ZLWK ]LQF R[LGH PLQXWHV
before sun exposure, and GO NATURAL— are molecularly small, they you’re pregnant, nursing or
DMITRIY SHIRONOSOV/A L A M Y
reapplying every two hours, or NOT AU NATUREL can seep into your body trying to conceive. “These
sooner if you’re sweating or 6RPH VXQVFUHHQV DUH TXLFNO\ 5HGÁDJ LQJUHGL- 89 ÀOWHUV EHORQJ WR D
in the water. But here’s a scary loaded with harsh chemi- ents to avoid: avobenzone, broader group of endocrine-
WUXWK 6RPH LQJUHGLHQWV LQ \RXU cals that bring along sneaky oxybenzone, homosalate, disrupting chemicals like
regular sunscreen may be doing (and serious) side effects. octisalate, and octo- pesticides, BPA, and
you more harm than good. 6LQFHWKHVHKDUVKFKHPLFDOV crylene—especially if phthalates. The World
5 8 | M&F H E R S | SEP/OCT 2018

Health Organization provides infertility, certain cancers, titanium dioxide, and OHDVW FRQFHQWUDtion of
VFLHQWLÀF GDWD VKRZLQJ WKHVH ADHD, Parkinson’s, and encapsulated octinoxate. zinc oxide,” he adds, or go
chemicals’ links to adverse Alzheimer’s disease. These provide protection with products that combine a
effects in humans,” says To form a cleaner shield without the negative side lower percent of zinc oxide
Denis K. Dudley M.D., against damaging sun rays, effects, says Dudley. ZLWK DQRWKHU VDIH ÀOWHU
)5&6 3RVVLEOH LVVXHV look for sunscreens with ´7KH EHVW DSSURDFK )LQG like titanium dioxide or
include skin irritation, ingredients like zinc oxide, sunscreens that contain at encapsulated octinoxate

J O N AT H A N S T O R E Y/ G E T T Y IM AG E S
(7.5%). Not only are these safer UVA protection, because though rates.”
choices but they also help repair all UV rays are damaging, UVA To stay well protected, keep
your skin faster than products rays are longer than UVBs, in mind that ultraviolet radiation
with more harmful ingredients, which means they can penetrate LV UHÁHFWHG IURP ZDWHU VXQ DQG
according to Hunter. “Nontoxic deeper and contribute more to buildings, says Hunter. “Con-
skin-care products and peels are skin aging and wrinkling. “Most sider wearing sun-protective
D ÀUP IRXQGDWLRQ RI VNLQ KHDOWK products prevent UVB effects clothing and hats on both sunny
and beauty, plus they help like sunburn to some degree, but and cloudy days,” she adds.
revitalise and repair skin.” offer little or no protection
against skin cancer or photoag-
ing, where UVA rays play a
WHAT’S WITH major role,” says Dudley. “This
THE RAYS? incomplete protection contrib-
Make sure your sunscreen has utes to rising annual skin cancer
MIND THESE MYTH 1 DARKSKINNED

WOMEN AND MEN
ARE NOT AT RISK FOR
MYTHS
SUN DAMAGE AND
SKIN CANCER.
People with darker skin tones have
MYTH 3 A TANNING BED
IS SAFER THAN UV
a much lower risk of skin cancer than
fair-toned people. But this doesn’t make
RAYS FROM THE SUN.
Using tanning beds exposes your
Don’t fall victim to them immune to it. Those with darker
skin to UV light that can cause
these 4 common skin should still take action to protect
wrinkles, sunspots, freckles, and an
misconceptions about skin from overexposure to the sun since
increased risk of skin cancer. A safer
your skin and the sun. you can still develop malignancies and
option is to use nontoxic sunless
suffer all forms of UV damage. Also,
tanning products.
cases of skin cancer in people with
darker skin are often not detected
until later stages, when the cancer is
more aggressive. MYTH 4 PEOPLE WHO
TAN EASILY AND
RARELY BURN WILL
MYTH 2
PUTTING ON
SUNSCREEN BEFORE
NOT GET CANCER.
There is no such thing as a healthy
glow! Your skin produces a dark-
YOU GO OUT IN THE colored pigment, called melanin, to
SUN IS ENOUGH TO help shield against the harmful effects
PROTECT YOUR SKIN. of UV radiation. That darker shade may
Sunscreen is not 100% effective at
help minimally protect against getting
blocking UV rays, and it may not
a painful red sunburn, but it won’t
provide as much protection as you
defend against some of the long-term
need. Use about roughly a palm full of
UV dangers such as wrinkles and skin
sunscreen to cover your arms, legs, and
cancer. Think of it this way: Your tan is
face, and reapply about every two
just a sign that your skin is damaged.
hours. Don sun-protective clothing and
hats to help make sure you’re fully
Source: American Society for Dermatologic Surgery
covered.

FOR FULLER,
SHINIER HAIR
AND GLOWING
SKIN, CONSIDER
ADDING THESE
KEY SUPPS TO
YOUR REGIMEN.
Shine On
9 great supplements for
healthy skin, hair, and nails
BY RAZVAN RADU
YOUR DIET and supplementa-

tion can help you with much more
than getting a toned physique and
fuelling an intense workout session.
Several macronutrients and micronu-
trients are also integral in assisting
you to maintain younger skin,
stronger nails, and healthy hair.
Here’s what you need to help achieve
beauty inside and out.
62 | M& F H E R S | SEP/OCT 2018

1 4 7
BIOTIN (Vitamin B7) VITAMIN E MAGNESIUM
The “beauty vitamin” Research shows Crucial in helping the
is best known for helping vitamin E may help body use other vitamins
maintain hair, skin, prevent age-related and minerals more
and nails by improving wrinkles and fine lines by efficiently, magnesium also
the infrastructure of fighting of free-radical plays a role in maintaining
keratin—a protein that damage to the skin. It cell structure. It can be
helps form hair, nail, and also supports hair growth. found in spinach, nuts, fish,
skin cells. It’s found in It’s most commonly found and whole grains, along
chicken, fish, egg yolks, in green vegetables with multivitamins.
and nuts or can be such as spinach and
HOW MUCH? 300–
easily supplemented by kale, almonds, raw seeds,
taking a multivitamin. and hazelnuts. 350mg daily for women
HOW MUCH? Minimum HOW MUCH? Minimum
recommended intake: intake 15–19mg daily,
30mcg daily maximum 1,000mg daily
2 5 8
GAMMA-LINOLENIC ZINC COLLAGEN
ACID (GLA) A zinc deficiency is Collagen serves as
GLA, a type of omega-6 linked to hair loss, so connective tissue for
fatty acid, plays a key supplementing with the many body structures,
role in stimulating nail, mineral may help including the nails,
hair, and skin growth and reduce the issue and hair, and skin. Supplements
repair by keeping oil assist in giving hair a can help ensure you’re
levels in your body in thicker appearance. Zinc maintaining adequate
check. This helps prevent can be found in nuts, levels of the protein:
cells from becoming less spinach, and eggs as well A study comparing
dry over time. The fatty as in a multivitamin or collagen supplementation
acid can be found in ZMA supplement (a with a placebo saw
most plant-based oils or combo of both zinc and significant improvement
in supplement form. magnesium). in skin elasticity in
women ages 35 to 55.
HOW MUCH? 500mg to HOW MUCH? Minimum
1,000mg daily intake 8–12mg daily HOW MUCH? 2.5–5g daily
according to one study
3 6 9
VITAMIN C FISH OIL IRON
This antioxidant has The omega-3 fatty acids The mineral plays a
been shown to assist in found in fish oil help give key role in activating B
preventing hair loss skin a glow by regulating vitamins, which work in
and dandruf while also natural oil levels in skin the repair and upkeep
helping hair look fuller. cells. Supplements may of healthy hair, skin,
It may help reduce dry also help prevent dandruf and nails. Iron is also
or tight skin while aiding and keep nails stronger important in helping keep
in maintaining a brighter and less brittle. hair full and smooth. Key
appearance. Outside sources include chickpeas,
HOW MUCH? Maximum
of a multivitamin, seeds, soybeans, grains,
of 3g daily
vitamin C can be found in and spinach.
most fruits and veggies.
HOW MUCH? 18–27mg
HOW MUCH? Minimum daily for women 19–50
intake 75–120mg daily, years of age; 8mg for
up to 1,000mg daily women over 51

SUPPLEMENT OF THE MONTH
INCINERATE
YOUR FAT
Drop kilos fast
with four natural
ingredients
BY CHIOMA OZUZU
HYDRATION IS KEY
for your health and phy- Hydrangea Root dandelion to aid in liver and deficiencies, which can
This popular garden plant gallbladder detoxification. lead to fatigue, muscle pains,
sique, but water weight can Research published in the acne, and stress.
is commonly used in Chinese
bloat your physique medicine as an herbal Journal of Alternative and
overnight. It’s often caused diuretic to increase the flow of Complementary Medicine Guarana
by several factors, including urine. It can also help treat shows that dandelion’s leaves Seed Extract
excess carbs, sodium, or urinary tract infections. are used as a diuretic, similar A native plant of Brazil, guarana
sugar in the diet, in addition According to research from to the hydrangea root.
is commonly brewed as a
to menstruation, which the Children’s Hospital The leaves also stimulate the
caffeinated drink or used in
contributes to water Boston, USA hydrangea root appetite and aid digestion.
energy drinks. Research in the
retention. So how do you may also help lower the
Potassium Journal of the International
drain extra water weight in a inflammatory response of
Potassium plays a key Society of Sports Nutrition shows
hurry? Besides exercise, autoimmune disorders like
that guarana, taken along with
MIKOLET TE/GET T Y IMAGES
multiple sclerosis, eczema, and role in energy production,

which boosts EORRG ÁRZ DQG rheumatoid arthritis. protein synthesis, and kidney other ingredients like caffeine and
FDQ KHOS ÁXVK ZDWHU YLD function. Individuals who green tea extract, can increase
sweating, here are four Dandelion consume excessive caffeine, resting energy expenditure, while
ingredients that help you A common backyard salt or sugar, or diuretics are providing better mental focus,
shed water weight quickly. weed, herbalists use susceptible to potassium energy, and alertness.
64 | M&F H E R S | SEP/OCT 2018

Fit Life
It’s a phrase that you might have read on social media amongst the many
motivational quotes we see on a daily basis “Don’t put a deadline on your
body. You have your entire life to be healthy and happy”. And this is really what
living the fit life is all about and the message that Hers would like to carry across to
our readers. So much research is being done on how to make it possible for
everyone to achieve their health and fitness goals but there is always one common
denominator amongst them all, it takes time. We hope that in this issue and all the
ones yet to come, you will find something that will help you on your Fit Life path.
PULSE BEAUTY
Spring
Colour
Rebel
Spring season is the perfect time
for change and transformation.
Everything just looks and feels a
little brighter. The colour
spectrum this season is endless,
from romantic lavender to bold
reds the choice is yours how to
express the changes in your life.
BY LOUISE VAN DER NAT
68 | M&F H E R S | SEP/OCT 2018

MAVALA BLUSH
COLLECTION
he collection consists of six Colours have been designed to the same time. A wide range of
gorgeous shades of pink, just in time minimise solvent evaporation diferent shades are available to
for spring 2018. hese launch in and avoid this inconvenience. suit all styles throughout any
Dis-Chem stores this October. he Because of its small size, you season. MAVALA cares about
Mini Colours, with the small golden can use the whole bottle with your health so the polish
cap bottle, relies on a simple yet no waste. Another important formulations are developed
great idea. Nail polish, regardless of advantage of its small size is that without formaldehyde, toluene,
the quality, tends to dry out sooner it is handy to keep with you and camphor, phthalate or added
or later, especially when the bottle is its afordable cost allows you to rosin. In addition, they do not
frequently opened. he Mavala Mini buy 2, 3 or even more colours at contain any animal ingredients.
R87 each, dischem.co.za
GLOMINERALS
SHEER
LIPSTICKS
An ultra-moisturising sheer formula
that delivers a perfect subtle lip tint
with an exclusive antioxidant blend of
vitamins A, C, E and green tea extract.
R237, logicabeauty.com

PULSE BEAUTY
GLOMINERALS
EYESHADOW
TRIO IN
WILDBLOOM
Trios of mineral eyeshad- highlight shade to make
ow shades created by colour-perfect eye looks
make-up artists to easy. here’s an extensive
perfectly complement range of rich, vibrant
each other for easy shades available allowing
all-in-one eye looks. Each for buildable colour in
Eyeshadow Trio includes a perfectly coordinated
base, contour and shades.
R445, logicabeauty.com
SKINPHD
PAPAYA
ENZYMATIC SKNLOGIC
EXFOLIATOR MULTI
ACTIVE
Papaya Enzymatic
Exfoliator is a gentle,
LOTION
enzymatic exfoliator that
eliminates dead skin cells to
reveal younger, healthier Includes a high concentra-
looking skin in the same tion of Alpha and Beta
time promoting cell Hydroxy acids (14%) in a
renewal. his formulation lightweight emulsion as an
contains sot round intensive treatment for
‘micro-sponges’ that assist increased cell turnover to
in purifying the skin. heir restore skin suppleness,
mild nature means they are clarity and texture. his
also suitable for sensitive active treatment optimises
skin. skin rejuvenation and treats
R380, skinphd.co.za
hyperpigmentation,
dehydration and problem-
atic skin.
R295, sknlogic.com
70 | M&F H E R S | SEP/OCT 2018

30-second lunge hold.
Squat Jump
(20 reps): Jump up
from squat position,
landing in deep squat.
Reverse Lunge
(20 reps per leg)
Curtsy Lunge
(20 reps per leg)
On the Stairs:
Stair workouts ROUND

increase your
afterburn for
1
more than a day. Run up three flights
(about 50 stairs) at
moderate pace, taking
one stair at a time. Jog
back down. At bottom,
hold 60-second wall
squat. Recover for 30
seconds.
ROUND
2
Run up three flights at
slightly faster pace, taking
two stairs at a time. Use
your arms for power. Jog
Climb On 20-Minute
Stair
back down. At bottom,
hold 60-second plank.
Recover for 30 seconds.
Blitz calories while boosting your
booty and sculpting your legs Routine ROUND
with this challenging stair routine 3
BY ALYSSA SHAFFER Warmup:
(5 minutes) Jump up three flights
CAN’T GET TO THE GYM exercise) and increase your Activates glutes, legs (with legs together and
but need to get some cardio in? metabolism for up to 36 hours Squat (20 reps): starting and landing
Chances are you already have a after you’re done, she adds. Keep feet hip-width in a squat), taking one
Hundt put together a 20-min- apart, stretch arms in or two stairs at once.
great option right in your
ute workout that burns more than front; push heels into Jog back down. At the
house—or a nearby park or
floor and squeeze bottom, do 20 pushups.
track. “Stair climbing is one of 200 calories while targeting all
glutes as you come up. Recover for 30 seconds.
the most effective ways to work your major muscles—especially
your lower body while building WKH OHJV DQG JOXWHV 7R GR LW ÀQG Finish with 30-second
squat hold.
cardiovascular endurance and a staircase with at least three GRAND
ÁLJKWV RU DERXW VWDLUV ,I \RX
Stationary Lunge
burning fat,” notes Ariane FINALE
(15 reps): Left leg PUSH
Hundt, founder of Brooklyn can’t use one this big, just turn forward. Finish with
Bridge Boot Camp in New York, DURXQG DW WKH WRS RI RQH ÁLJKW 30-second lunge hold. Repeat all three rounds
GETTY IMAGES
USA. Regular stair workouts and repeat for the given time or Stationary Lunge but double the flights
will boost VO2 max (the amount steps.) End with a few minutes (15 reps): Right leg from three to six.
of oxygen your body uses during of stretches. forward. Finish with
2018 SEP/OCT | M&F HERS | 7 1

PULSE FITSPIRATION
comes from seeing the results my

followers get; from getting
testimonials from people whose
lives have been changed by my
online programs, my book, DVDs
and TV program.
Some Compassion. I have a
lot of empathy for women battling
to lose weight. I do not judge
anybody by their dress size. What
ÀOOV PH ZLWK MR\ LV VHHLQJ ZRPHQ
trying to improve their lifestyle.
My programs cater for every
ÀWQHVV OHYHO DQ\ DJH DQG DQ\
weight. You’re never too old, too
XQÀW RU WRR RYHUZHLJKW WR VWDUW
Some Humour. It concerns
me to realise how many women
are still leading sedentary lives and
who think calories are tiny
creatures that live in your closet
and sew your clothes a little bit
tighter every night. I like to use
some humour in my motivational
talks. After all we are all human.
Everybody loves a cheat meal
every now and then. I don’t always
have a cheat day, but when I do, I
eat as much as I want to.
Some Style. Looking good in
P\ ÀWQHVV JHDU LV MXVW DV LPSRUWDQW
as dressing up in my little black
dress for a function. I love
beautiful workout clothes and
trainers, somehow, I think it makes
BE INSPIRED
me train harder…
AND STAY
MY ADVICE TO READERS
WOULD BE:
Vision. You must have a clear
MOTIVATED Photography by JEANE TAYLOR

vision for that which you strive
for. Without vision, one is like
someone striking a target that she
WITH FITNESS HOW HAVE YOU STAYED S O

MOTIVATED AND COMMITTED
cannot see or building a
1000-piece puzzle without seeing
GURU LINDA KRIEL OVER THE YEARS? WHAT the picture on the box.
ADVICE CAN YOU GIVE TO Take notice and be positive.
OUR READERS? Draw up a list of things you
I agree with the American Poet DON’T do that’s causing your
Linda Kriel has been involved in the Fitness Maya Angelou, “My mission in problems and how to correct
Industry since 1988 when she presented the life is not merely to survive but to them. For example; I do not
popular exercise vignette “Body Beat” on thrive, and to do so with some exercise, therefore I am
SABC 2 for 9 years. And she has not stopped passion, some compassion, some overweight. Correction; I will
since. In 2014 Linda produced and presented humour and some style”. start exercising and be more
the very popular exercise program, Kry Daai Some Passion. My passion in active.
Lyf met Linda Kriel. The show is still running life is helping women to lead a Have a clear plan. Say to
today and has established Linda as one of the healthy lifestyle. To teach them to yourself, I’ll start with a
follow the correct exercise PLQXWH ZDON ÀYH WLPHV D
most successful and inspirational fitness SURJUDP IRU WKHLU VSHFLÀF QHHGV week and increase it by 5
personalities in South Africa. and to guide them in following a minutes every week.
BY LOUISE VAN DER NAT healthy eating plan. My motivation Talk to people. Talk to those
72 | M&F H E R S | SEP/OCT 2018

who’ve already been down the THE NORM. THE SAME GOES THE PRESENTER AND
FOR PEOPLE WANTING TO EXECUTIVE PRODUCER OF
same path and who have already
LOSE WEIGHT, AND THIS IS THE VERY POPULAR TV SHOW
achieved what you’re aiming for.
NOT ALWAYS POSSIBLE. “KRY DAAI LYF” PLUS YOU’RE
Follow their example.
WHAT IS YOUR APPROACH AN AUTHOR AND YOU’RE
Do research. Research what WHEN IT COMES TO WEIGHT- ALS O ASSISTING CLIENTS
you want to achieve. Knowledge LOSS? WITH THEIR WEIGHT-LOSS
HOW DID YOU
BECOME AN
,VSHFLDOLVHLQÀWQHVVDQGZHLJKW
is power! Read about it. Watch NEEDS. HOW DO YOU MANAGE
YouTube videos. Follow IT ALL?
AMBASSADOR
Facebook pages on the subject.
loss for women. I always remind FOR USN?
them that they did not pick up I have an excellent team
Visit my Facebook pages; Linda USN has been at the forefront
this weight overnight. They behind me that consists of my of sports nutrition research for
Kriel Fitness and Kry Daai Lyf PA, a doctor, a dietician, a
therefore cannot expect to lose
RUP\ZHEVLWHZZZOLQGDNULHOÀW- biokineticist, an IT specialist and
years, and I proudly became
weight overnight. Start small. their ambassador in 2017
ness.co.za which is a distillation a great TV crew. When spider
Do not see weight loss as an when they were a sponsor for
RIDOOP\\HDUVDVDÀWQHVVDQG webs unite they can tie up a lion.
insurmountable obstacle. I start Kry Daai Lyf season 2 on
E\WHOOLQJWKHPÀUVWRIDOOWRFXW
wellness advocate. My team and I are about to kykNET. It’s is a top-quality
Action. You have resources, launch the Linda Kriel Fitness brand that promotes health,
out sugar from their diet.
apply it! Many people have all App, look out for it! The part I fitness, performance and
Evidence is mounting that too
the knowledge, but do not apply love most about my job is weight loss… all the things I
much sugar could lead to true
it. You have a bookshelf full of teaching people, be it through believe in.
addiction because it stimulates
self-help books, but it collects TV, magazines; social media or
the release of dopamine - which
dust. You read advice and Favourite USN Products
is a feel-good hormone – in your even one-on-one, and I‘ve
LQIRUPDWLRQDERXWÀWQHVVEXW learned that if I don’t delegate, I
In my fridge you’ll find L –
brain. Carnicut. It’s a stimulant free
never apply it. We all have don’t get to live my passion. I’m
When it comes to sustained powerful source of L-
access to the resources we need still battling with delegating. It’s
weight loss and a healthy Carnitine and other
to achieve our goals, but the in my personality to try and do
lifestyle, it is important to ingredients that may assist
struggle arises when you need to everything myself, but if you
remember that people have the conversion of fat into
apply it. The saying goes, the have a team that shares your energy. When I’m on the go I
different metabolisms, likes and
PRVWGLIÀFXOWWKLQJDERXW vision, one can achieve far more. love the USN Trust Bar. It’s a
dislikes, taste for foods, food
jogging, is getting your shoes on. completely natural protein
allergies and medical conditions.
What might work for one bar. I love the peanut butter
WHAT STUMBLING BLOCKS
WE LIVE IN A S OCIETY person, might not work for flavour.
HAVE YOU HAD IN YOUR
WHERE IMMEDIATE another. A recent study published CAREER AND WHAT DID YOU
GRATIFICATION HAS BECOME in the Lancet DO TO OVERCOME THEM?
(medical journal) the Being the Executive Producer of
PURE study showed a television show was and still is
that: “High carbohy- the hardest part of my job. The
drate intake was kykNET shows are all dependant
associated with RQVSRQVRUVDQGWRÀQGWKHEHVW
higher risk of total sponsors for my show is not
mortality, whereas easy. For season 2 of Kry Daai
total fat and indi- Lyf, the main sponsor (a
vidual types of fat Lifestyle Estate) pulled out
were related to lower EHFDXVHRIÀQDQFLDOSUREOHPV
total mortality”. They just as the contract was about to “My mission in life is not merely to
also suggest that be signed. A lot of planning by survive but to thrive, and to do so
“Global dietary myself and kykNET had already with some passion, some
guidelines should be gone into the pre-production. I compassion, some humour and
reconsidered in light was devastated and had to decide some style.”
RIWKHVHÀQGLQJVµ if I wanted to carry on. But I - Maya Angelou
That’s why I have believe that strength shows, not
two different healthy, only in the ability to persist, but Follow Linda for more fitness and
well established and weight loss tips on:
in the ability to start over again.
proven diets on my I stepped out of my comfort
website; the Low GI Linda Kriel Fitness
zone and then started searching
Low Fat eating plan for the perfect sponsor. I realised @lindakrielfitness
and the Low Carb that stepping out my comfort lindakrielfitness.co.za
High Fat eating plan. zone was a huge step forward
into growth. I found two great
YOU HAVE A sponsors for Kry Daai Lyf
CHALLENGING season 2, Yamaha and USN and
S CHEDULE BEING I produced an amazing season.

PULSE MOTORING
CHISELLED
C-HR
Luxury features added
to chic package
BY JOHN PAIGE
74 | M&F H E R S | SEP/OCT 2018

xtroverted a space opened up creases and diamond- Luxury are answers to a car that won’t win the
E design. Fun
to drive.
hese are
characteristics which
below which the C-HR
now ills. Truthfully
though it ills many
voids…bridges many
architectural design
visual hooks, the C-HR
Luxury stands out
further as Toyota’s
criticisms of the trio of
cars launched here early
last year. For one, the
entire range now
all-round-visibility
award. To sweeten the
chore of parking, the
C-HR Luxury is also
Toyota is applying to gaps. Not as rugged as renegade with a beneits from a boot equipped with an
the updated C-HR. A Fortuner but far sexier striking two-tone space hike that is almost Intelligent Park Assist
car that since launch in than the Corolla, the colour scheme topped double in size, thanks to system that will partly
2017, began to break C-HR is designed to get with a black roof and the use of a space-saving take over parking duties
the mould for Toyota in noticed. side mirrors contrasted spare wheel. for you and expertly
the highly competitive Deep within the creas- with a choice of four he entire range also manoeuvre the car into
crossover market. Let’s es and folds of this body colours. he has a reverse camera as a form-itting space.
just say if you’re catalogue, the chic yet option of a white roof standard, a welcome tick Step inside the C-HR
looking for a compact, niche Toyota C-HR sits, and mirrors combo especially when parking and that ‘Luxury’ suix
high-riding, stylish car, now with a new lagship with contrasting black
you’re spoilt for choice which adds a few body colour is also an
and ironically for a features, ofering more option, a style that
brand that brought us in the way of style, would complement the
the charming RAV4 in comfort, convenience smoked DRLs that also
the mid 90s, Toyota did and safety speciication make an appearance on
lose some ground into the price that the Luxury model.
thereater. weren’t previously Exterior consider-
As RAV4 grew available. ations aside, a lot of the
outwards and upwards, Amidst its own added features to the
“There’s a notable
leap in luxurious
appointments”
really starts to make heaters and the added ointment because it felt
sense. here’s a notable safety of an additional unmotivated around our
leap in luxurious pair of airbags. Johannesburg loop,
appointments like full With futuristic styling ofsetting the obvious
leather seats and and some other key convenience of not
matching upper dash, components loosely having to use a clutch in
an infotainment screen based around the Prius, traic.
that is more responsive you would be forgiven he C-HR Luxury is
to touch and up on reso- for thinking there is the lagship that this
lution more attuned some battery assistance range needed with
with the promise of the at work here. Instead, masterful driving
car’s modern and fresh performance balances competence, an
design. You can now with economy with the impeccable ride and
sync Apple CarPlay or same modern 1.2-litre build quality. he design
Android Auto (depend- turbo-petrol found in all remains as unique today
ing on your phone) to the other derivatives. as it did 18 months ago,
ensure that the As the word luxury putting Toyota right
multimedia never gets would imply, the back in the game it once
outdated. and enjoy the gearbox is automatic so courageously started.
creature comforts of seat and it’s the ly in the

CRUISING
SPEED Touareg matures from
off-road to digital luxury
Making practical, family like a fortress on wheels. considering the with a better view out Yet the real innovation
cars is a bit of a VW he 3.0-litre V6 turbo performance underfoot the windscreen, then the is the cockpit, providing
speciality; everything diesel is slightly once surrounded again ability to conquer what’s you have the R70 000
from Passat to Tiguan incredulously choice shows why diesel was ahead. Diferent size extra to spend on the
and even Amarok but against the trend once lauded the wheel options are options. We drove
there is one car in the towards petrol but performance fuel of available (choose models itted with the
range that transcends review it for how it choice. he Touareg something in the Innovision dual-screen
them all. hat was the performs and the simply thrives on the middle) and our setup which stitches the
impression Muscle and 190kW/600Nm engine open road, gulping favourite design two independently-
Fitness Hers got driving pulls the two-tonne down the miles while highlight is the way the operated screens across
down from Port Touareg along with just simultaneously using the rear lights lick across a the dashboard,
Elizabeth to Plettenberg the right amount of passive and active safety diamond pattern, swallowing all normal
features to virtually cast depending whether switchgear in the
this protective shield you’re braking or not. process and depositing it
around its every move. he rest of the package in a vibrant display
Exterior design is lives in the apogee of where every interaction
bold, especially when development. he is met with luid
looking directly at the platform for instance is animations. Couple this
slim grille which meets the very latest (shared to the several driving
the large badge in the with Cayenne, Urus and modes (including
middle coated in lashy Bentayga) with clever autonomous) and the
chrome. Chunkier looks anti-roll stabilisation night vision option
don’t mean the Touareg and air suspension for which identiies animals,
is now hoarding the road-holding precision. humans and road signs
kilograms, in fact it’s 100 Some models come with in near pitch darkness
kilograms lighter than rear-wheel steering for and it’s easy to see how
Bay where the Touareg’s force without breaking before so you can deceptive small-car the Touareg really does
size, comfort and through the cool cabin experience its uncanny agility around town, bring out the best of
barrage of technology oasis. Consumption is nimbleness around bookended with high both worlds.
smothered the distance around 9l/100km which corners. hink Jetta but speed stability.
76 | M& F H E R S | SEP/OCT 2018

CROSS FIT EcoSport gets in shape, for
roads that are out of shape
all it a he 2018 Ford must be said that upgrading the cabin automatic. Ford also
C high-riding
Fiesta. Or a
shrunken
Kuga.
EcoSport has had to
react to a wave of new
competition. Some of its
former styling was
EcoSport, while looking
like a cheaper substitute
for Kuga, doesn’t
actually ofer nearly the
appearance while Ford’s
sotware (now in third
generation on Trend and
Titanium) adds more
claims incredibly low
fuel consumption,
although we admit to
having too much fun to
Truthfully it’s a bit of beginning to look a fair same in terms of family colour and pinch and pay much attention to
both – in Ford’s lexicon bit ‘tough cheap’ comfort or space. swipe functionality to a that.
it’s actually a Mini-SUV. considering that the From the outside you system that even in base With such a small
Cute two-wheel drive can spot how far your trim ofers Bluetooth price diference
EcoSport spends most Rands take you. and voice control. compared to Fiesta, and
of its life roving the city. Entry-level models ride Ford’s 1.0-litre engine global trends ushering
here’s a direct on smaller wheels, while should not be judged in the Mini-SUV at a
resemblance to the Titanium models ride purely on size. A solid tremendous rate,
bigger Kuga sautéed with better surefooted- performer in Fiesta, it EcoSport has the right
with a few quirks, ness. All models come takes the Ecosport’s stuf to restore faith in
like the rear with a minimum of six bigger size – showing Ford’s SUV range.
mounted spare airbags, then use once again why it’s a
wheel, that was technology to tempt you six-time Engine of the
crucial to achieving into spending more for Year winner. An engine
those macho looks. the higher-spec models. that its and functions in
But spare wheels on the An extra inch and a half literally everything now
boot are losing support; of digital touchscreen also adds the conve-
and the extra weight can be goes a long way in nience of a six-speed
urban on the one hand, felt when
pseudo tough and opening the
adventuring on the tailgate and we
other. And in South wonder if more
Africa it’s a metamor- efort could
phosis that’s been have gone into
extremely popular in the increasing the
last ive years. As the EcoSport’s boot
road conditions worsen, size because
EcoSport’s defence even the Fiesta
against potholes wins it manages to
our vote back at the match it.
oice. Ultimately it

PULSE HERS GUY
JEAN SMITH
If you’re looking for a
serious adrenalin fix, we
are sure South African
USN Brand Ambassador
and cyclist Jean Smith
will agree, try track
racing! Jean is busy
preparing for the 2018
South African
Championship in
December and he gives us
some insight on what it
takes to stay on top of his
I N S TA G R A M :
game on and off the track.
@SMITTIEJEAN
PHOTOGRAPHER: ROBERD WARD BY LOUISE VAN DER NAT
CHAMPION Cape Town. I’ve been KEEPING IT where there are no hills fitter through winter
MOMENTS riding now for about 12 INDOORS! to go over! I liked the than a normal season,
I’m the current South years. I represented For the last eleven and a type of training I had to and I’ve actually started
African Sprint Champion South Africa at the half years I’ve been loving do. Big gear sprints, doing well in the
and in total I have 15 African Champs and at and enjoying track cycling heavy gym sessions criterium (lap racing of
South African titles. I won the Manchester Track more than road cycling. and easy cofee rides. 1 hour) races. But now
my first national title World Cup with Bernard My main reason was, it This past winter I’ve I’m getting back into
back in 2010 against Esterhuizen and Jeanne was a place where I could started to enjoy the the track again. It’s
Michael Thomson at the Nell. compete with the best road cycling a bit more. about four months until
Bellville Velodrome in and be the best, and I wanted to try and be SA track Champs.
WHEN IT ALL
STARTED
I think my first race
FINDING THE BALANCE
US N S UPPL E ME N TS I I’m lucky my work is very flexible.
was in 2001. Die DON’ T G O WITH OU T
That’s easy. The number Sometimes I have plenty time to train
Burger/Sanlam short
1 has to be USN Creatine during business hours. It’s very
distance race. But I
x4. Can’t go without it. seldom that I train till after 5pm in the
didn’t “start” yet. I
The new Hard Core Whey afternoon. I try and get home by then,
started track cycling
Tex flavour is brilliant. and when the little one goes to bed I
when I was 16.
Liquid Muscle and Beta do some admin for the next day. I
Alanine also part of my don’t travel so much anymore. Mostly
daily stack. to JHB and Durban, but that’s luckily
only on a weekend.
DIET AND TRAINING longest! I do two legs-only sessions in will try and eat tuna, rice and avo
This winter has been diferent to most. the gym. These consist of leg press, mostly for lunch, but if I battle with
I’ve spent less time on the track and squats and leg curls. I will also time I’ll just snack on a toasted
tried to go out on the road when it’s incorporate some explosive jumps and sandwich to get some energy before
possible. Currently I try and ride track squats. I’ll have two gym sessions just training. In the evening I’ll try and eat
two times a week. This will be heavy for upper body and core and then have diferently every night. It also depends
gear eforts. I’ll try and go four times a session on its own for back training. on what training I did the day and what
on the road. This will consist of three This will be mainly deadlifts. I try to eat training lies ahead. Example, spaghetti,
days of riding hills and flats. To try and a clean as possible during the winter. In fish and rice with avo, steak and
get the endurance up. The fourth ride the mornings I’ll eat bacon and eggs veggies or stir fry.
will be an easy cofee ride with a 10km with rye toast. Then I’ll have some
“race”. We like to see who will last the biltong for snacking during the day. I
78 | M& F H E R S | SEP/OCT 2018

WILNA
HERS GIRL PULSE
APPEL
South African CrossFit
athlete and owner of
CrossFit box PMB (Power
Beyond Measure) Wilna
Appel shares insight as to
why the description is so
fitting, her passion for her
sport and how she helps
her clients through her
coaching approach.
BY LOUISE VAN DER NAT
COMPETITIVE HIGHLIGHT
In 2014 we won the African CrossFit Regionals.
That first place gave us a spot in the CrossFit
Games 2014 and a chance to compete in
California. It was a dream come true and also
something that I’m really proud of.
HOW IT ALL STARTED PHOTOGRAPHER: ANTON GEYSER

I did my first CrossFit Class in May 2011.
Before that class, we were still working
abroad, so we did a lot of home CrossFit
sessions in a local gym in East Timor, PBM – POWE R BE YON D WHEN THE GOING THE ZONE
before we moved back to SA. I opened ME ASU RE GETS TOUGH I focus on what my task is
my own box, CrossFit PBM in November CrossFit allows people to For me the competition for that specific workout. I get
2011. The reason why I opened a box find something within pressure is what drives me, it into the zone and focus. You
was firstly, fitness is a passion and a themselves they never motivates me. If you have as an athlete know your
lifestyle for me. I’ve been involved in knew they had, strength worked hard and know you ability and to what point you
fitness all my life, so it felt natural to and power. They discover have put in the time that you can push yourself. Whether
open a box and share the experience self-confidence, a sense of should have, you just have to it’s reps or a weight, stick to
with as many people as possible. achievement and a new be confident in your abilities the plan you have and if you
Secondly, I saw a business opportunity lifestyle - healthy, fit and and trust yourself. I cut myself have more in the tank just go
as I was the 9th CrossFit Box to open in strong. Also, the of from my surroundings, I all out. Some days you will
South Africa. community aspect of focus on what I should do feel better than others and
CrossFit brings out and what my team is doing. you will surprise yourself.
something magical in a The results will come, like I Believe in yourself, and the
group of people. Becoming said when you have put in the
M Y US N fit together creates another
My go-to supplements day to time and efort in the “gym”,
challenge for them and the the results will show on the
day is USN BCAA Amino and fun of competition in a
Whey Protein. The BCAA I drink competition floor.
group drives people to
throughout the day to make become powerful beyond
sure I get my 3 to 4L of water, it measure. That’s what
also helps with recovery. Whey Power Beyond Measure meats like chicken and lean workouts and gymnastics.
protein during and after training. stands for. work very well.” steak or minced meat, healthy Mornings tend to consist of
At night I take USN Casein for carbs like sweet potato, rice squats and Olympic lifts or
night time recovery. and bananas, vegetables like odd object training like
broccoli, cauliflower and kettlebells and farmers
NUTRITION AND peppers, healthy fats like nuts carries. Afternoons will be
TRAINING and olive oil, little sugar 12-15min workouts of either
My diet or any athlete’s diet mostly for workouts and I couplets like muscle ups and
is the most IMPORTANT part drink lots of water. When 400m runs or dumbbell
of your sport. It’s the fuel you we’re in competition training, snatches with pull-ups or
need to perform and to get I’ll do a workout in the chippers where we will have
the best results. To recover morning which will mostly be 3-5 diferent movements and
adequately. I follow diferent strength work followed by a complete them as fast as
eating plans depending on short high-intensity workout. possible. In training we don’t
my training throughout the In the afternoons we will do a have any set routines but
year. I don’t chronic diet at all. second workout which will rather we mix it up as much
In general I try to eat lean mostly be high-intensity as possible.

Lori-Ann Marchese
Lori-Ann Marchese found her niche, not just

helping women improve their overall heealth and
nd lives,
fitness, but transforming their bodies an
which is evident from her clients before and after
d advice
photos. She shares her love, passion and
with Hers.
Text and Photos by Jason Ellis
80 | M& F H E R S | SEP/OCT 2018

Lori-Ann how
h long have you see the other side to it. We all face these
barriers, but we use that negative barrier
What are some of the suc-
been trainning and how did and turn into a positive one. I help them cess stories that you’ve had
you get sttarted? gain that strength and that all comes for
the mind. Use the negativity and throw it
and can you share some of
I started Body Construct in 2011 but before
back, showing them how strong they really the results you been able to
that I was training a few girls for a couple
are! And let’s rise above everyone. I tell
them to surround themselves with people
produce with some of your
years, I would say a total of 10 years. I have who lift you. clients?
been in the fitness industry myself for 13
years. I got staarted when I had a few dental
hygiene friend ds ask me to train them. I was What are some of the key I have had years and years of client success
in weight loss and body toning. Their dream
a dental hygienist while training to keep
myself in shap pe for fitness modelling. I was
secrets to transforming your is to lose fat and gain body tightness. We
writing for magazines out of passion and body when it comes to diet do just that. My clients have lost anywhere
from 14 to 30 kilograms. Now some of you
modelling on thet side. I was training women and exercise supplements? will say “Really? It looks like they lost
outdoors or in n my basement. I noticed I had more”. Just remember muscle weighs more
a passion to help
h transform their bodies. I Everyone wants to know my secret! Ok, than fat. In order to gain body tone you
always struggled with training with men as here it is. There is no magic pill to my must put on muscle as well.
they were training more as a bodybuilder success in results! It’s driven from my
rather than a bikini body. The food and the
workouts are completely different. Women
motivation and coaching to give my clients
the power and the confidence to succeed. I
What are the positive benefits
were getting such great results with me. I
noticed I weent from training 3 girls and in
believe in my clients! There is no bump in of transforming your body
6 monthss I had 20! It started growing
the road that would stop me from believing
in them. When they hit a bump I tell them
and losing weight, and what
rapidlyy. I never thought of opening a to get up and keep going! My clients do you hear from your clients
g
gym and it kind of just happened.
It all started from passion.
workout 3 to 4 times a week in a variety of
my classes, along with a healthy nutrition
about how it has changed
plan. My nutrition plans incorporate carbs, their lives?
How many years fruits, proteins and healthy grains. Our
supplement program for best results
have you owned requires Body Construct brand
When I got pregnant I heard from multiple
people I will never get my body back or
your own training recommendation: ever look the same. After I had baby, Ariana,
facility and what Pre-workout
I worked so hard to prove to everyone they
got you interested in • 2 caps of Body Construct L-Carnitine

were incorrect. I will be honest I feared that
maybe my body wouldn’t snap back after
trannsforming people? about 15 minutes before workout. hearing so much negativity. But I also knew
what I have created for others. Now this is a
Post-workout perfect example of not letting anyone get
> I have owned Body Construct since
• 1-2 scoops of Body Construct Pregame for to your head. I worked very hard for a year.
2011, so abo out 8 years. I am a very
energy 30 minutes before workout I am proud so say my body looks better
competitive person and I love getting
(optional). now than before I had a child. I also look
e seeing people happy and
results. I love
• 2 scoops of Body Construct BCAA and 1 better than when I stepped on stage as a
knowing that I’ve helped them so much.
scoop of Body Construct Protein blended competitor. Baby hormones really help
Especially when they have tried so many
with a fruit of your choice and water. build muscle! That being said, I have helped
gyms and notthing has worked. They come
to me and I make the magic happen. I want many women believe that yes, you can get
them to succeed more than anyone. I tell What would you tell people your body back! I believe that women now
give me more credit as a mom. That I am
them when th hey look good they make me
look good too! They become my walking
who are trying to decide if able to run a 70 hour a week business, take
billboards! they want to commit to care of a baby and still manage to change
my body y. I give them more hope th hat they
transforming their bodies? can do it too!
What havee you found is Ready, set and just go for it! Tomorrow will
usually thhe biggest barrier for not help you get to your goals. Time always
people coommitting to seems to be an issue but if you want it bad
enough you will find 3 hours a week to
transform
ming their bodies? come see me. Just think about why you
want this. You have to know your why and
One of the hardest struggles people have is your purpose. If you don’t know your why
facing bumpss in their road or not having then you won’t see the purpose of doing
home supportt. What I try to do is help them this for yourself.

How can we learn more about
you, do you have a website?
You can visit me at BodyConstructFitness.
com or on Instagram @bodyconstructgym
Now is the time to transform!

Here is some motivational
advice, training and nutrition
tips from Lori-Ann
It’s never too late to start! If you’re looking
for the perfect time to start, you will never
find it! You just need to take one step
forward and take a leap of faith! In order to
get the body you’ve been looking for and
that booty looking fit, working out and
eating right is essential. With all the
temptations that come your way, it can
become very difficult to beat your cravings.
Reminding yourself that 80% of results
come from the way you eat, which will
make all the difference. Just because the
temptation of cake, cookies, chips, fast
foods, drinks and the endless options of
snacks surrounds you at the office, doesn’t
mean you can forget about the healthy
options! Eating healthy, balanced meals is
also very important and eating 5/6 meals
per day to keep your blood sugar level
sufficient for fat burning is important!
Choosing to eat fresh produce versus

canned items makes a difference! Fresh
over processed will only help your body
break down food a lot easier. You want to
infuse your body with foods that your body
can use for hair, skin, nails, and more! Eating
junk food will not serve your body any
good besides storing fat. Your body needs
healthy vitamins and minerals for muscle
growth, energy and blood circulation.
Along with eating healthy, also comes

fitness. Fitness and nutrition go hand in
hand. Joining a bootcamp program is the
best way to get a workout in. I recommend
3 times per week with new workouts every
time to shock the body from plateauing,
and workouts that are tailored to your
body’s needs. Working out will give you
that toned figure you want along with a
healthy nutritional diet, so your definition
and tone will show. It’s essential that you
work with a trainer that fits your needs,
especially women who need more special
attention in the booty and core. In order to
obtain a nice booty, you must perform
specific exercises that target that area.
Build a Booty and Ab
Shred Workout!
Warm-up
• 1 minute Jump Rope

• 1 minute Burpees
• 30 second Jog
• 30 Second Sprint
Complete 2 rounds
Abs
• 1 minute Sit-ups
• 1 Minute Leg Lifts
• 1 Minute Russian Twist
Complete 2 rounds
Workout
• 1 minute Lunges
• Side Lunges, 30 seconds
each leg, Squats, 1 minute
• Plank Butt Lifts, 30 seconds
each leg, Rest 1 minute
Complete 4 rounds

Transform Your Body Eatinng
Plan!
Drink 4L of water per day. Use all-n
natural
unsalted seasoning on your food. DoD not
add salt, stay away from butterr and
processed foods.
Breakfast
Egg whites, avocado slice, slice Ezekiel
E
bread
Mid-morning snack
Can of Tuna and blueberries
Lunch
Grilled chicken salad with
chickpeas, strawberries, pinch of
walnuts. Use olive oil with lemon or
vinegar for dressing
Afternoon Snack
1 Scoop Body Construct
Protein Powder, berries,
1 tablespoon all-natural
unsalted peanut butter. Add
water, ice and blend.
Dinner
Ground chicken, sweet potatoes,
spinach
Tracey
Before After
Tracy
Before After
84 | M& F H E R S | SEP/OCT 2018

Allison Amanda Barbara
Before After Before After Before After

Becky Caroline Claudine

Diane Imelda Julita

Kelly Kris Leda
Magdalena Michelle Sandra

SHE’S
THE
BOSS
Rising WWE star
Sasha Banks is out to
prove that strong, fit
women can dominate
sports entertainment
as well as the guys
BY ALYSSA SHAFFER
PHOTOGRAPHS BY PER BERNAL
DON’T CALL
Sasha Banks a
diva. While the
up-and-coming
WWE star—bet-
ter known by her
moniker, “Legit
Boss”—has
plenty of style
and swagger, she
considers herself
an athlete rather than eye candy. Fans
have responded not only to her
HAIR & MAKEUP BY CHRISTIE CAIOLA
bluster but also to her athleticism,

with thousands chanting, “We want
Sasha!” before each match. WWE
enthusiasts label her “the best female
performer on the roster” and a
“once-in-a-generation talent,” a title
Banks is only too happy to take on.
“WWE is legit everything—it’s
physical, it’s drama, it’s larger than life!” says look up to me and think, ‘If Sasha can do it,
Banks. “You get to be an athlete and a so can I.’ I was told so many times when I
superstar. What’s better than that?” was trying to get into WWE, ‘You’re too
Banks (real name: Mercedes Kaestner- small’ and ‘You’re not good enough.’ But I
Varnado) has dreamed of competing in WWE kept coming back because I wanted to be
IURP WKH DJH RI ZKHQ VKH ÀUVW VDZ D here. Being the boss is showing everyone that
WWE match on TV. “My mother made me you never give up and always follow your
turn it off, so I snuck into my brother’s room dreams. Legit because you don’t ever let
HE
to watch the rest. Ever since that moment, I anyone tell you, ‘No, you can’t.’” H OW S I T
S
EHFDPH REVHVVHGµ $ WUDFNDQGÀHOG VWDU
DO E
Banks backs up her words with hard
growing up (she was termed “the Fastest Girl work. She’s in the gym most days for about
in the State of Iowa” at age 11), Banks was 90 minutes at a time doing a mix of cardio
Workouts:
always active. But her plans for an athletic and strength training like kettlebell swings, At the gym four to five
career were sidetracked in seventh grade, burpees, and box jumps. “It’s hard to get to days a week, running
when she started helping to look after her the gym when we’re on the road so much, on the treadmill plus
younger brother, who is autistic. “My brother but it’s so important that I make the time to total-body strength moves
actually helped turn me into the person I am NHHS XS ZLWK LWµ %DQNV ZDV RQH RI WKH ÀUVW
today—I had to learn patience, and when I women to main-event a 30-minute “Iron On the menu:
stayed home to help him, I discovered a lot Man” match, which had her increase her “I try to eat clean even
when I’m on the road.”
about myself.” training to two cardio workouts a day plus
Still, Banks never lost the spark to become resistance training to build strength and Breakfast:
Egg-white omelette with
a future WWE star. She began working on the endurance. She also credits her work at the
feta, onion, and turkey.
independent circuit in Boston, and after WWE Performance Center in Orlando for Salad with chicken for
participating in a WWE tryout, she signed helping master her signature moves, which lunch. Protein smoothie
with WWE’s NXT. From there, the Boss was include her latest, “the Bank Statement” and for snack. Salmon and
ERUQ ´:KHQ , ÀUVW VWDUWHG LQ 1;7 6DVKD “Bankrupt.” asparagus for dinner.
Banks was a nobody—just a happy-go-lucky As the success of the women’s division Favourite snacks:
JLUO ZKR ZDV H[FLWHG WR ÀQDOO\ KDYH JRWWHQ continues to grow in WWE, you can expect to Beef jerky, tuna packets,
fruit
signed. I needed something to get noticed,” see even more athleticism spotlighted.
she recalls. (Fellow WWE stars Charlotte and Eva Marie Cheat foods:
Ramen noodles, pizza,
Enter rapper Snoop Dogg, who just come from a sports background: Charlotte
and burgers. “Sometimes
happens to be Banks’ cousin and a huge played college volleyball; Eva Marie was a all in one day!”
WWE fan himself. (Snoop was recently college soccer player.) At WrestleMania 32,
inducted into the WWE Hall of Fame.) WKH 'LYDV GLYLVLRQ ZDV RIÀFLDOO\ UHWLUHG DORQJ In her suitcase:
“Snoop always called himself ‘the Boss,’ and ZLWK WKH SXUSOH EXWWHUÁ\ WLWOH UHSODFHG E\ WKH Workout clothes,
I had this realisation that I should call myself WWE Women’s Championship. “The fans ring gear, sunglasses, and
that, too, because I know that I am the best used to call the women’s matches a bathroom lots of bling, including a
“Legit Boss” necklace
female Superstar WWE has ever seen—they break—now they are actually buying tickets
and rings. Plus a “blinged
just had to give me the opportunity to prove to watch the women wrestle. That speaks out” jacket. “The TSA guys
LWµ VD\V %DQNV ´, QHHGHG WKH FRQÀGHQFH WR volumes about how far we’ve come,” says all know me by now.”
go out and show them that I’m the boss.” Banks, who says she’s just getting started.
Snoop has supported his cousin on her rise “I want to show the world that women Downtime:
to the top (he even escorted her into the ring belong in WWE. Every time I go out and hear Watching Korean movies,
at WrestleMania this past April, performing my name being chanted, it gets me so anime, and playing video
during her entrance before the crowd of more excited,” she exclaims. “I just want to keep games
than 100,000). But Banks, who stands at a showing everyone that I am here to be the
petite 1.65m, says the most positive feedback best.”
comes from her female fans. “I think women
“ITHINK WOMEN LOOK UPTO ME AND

THINK, ‘IF SASHA CAN DO IT, SO CAN I.’”
THE
TOUGHEST
WORKOUT
YOU’LL
annel your inner badass like
E Superstar Sasha Banks
take your fitness to the
t level with this powerful
al-body workout
YSSA SHAFFER | PHOTOGRAPHS BY PER BERNAL
EVER LOVE
88 | M& F H E R S | SEP/OCT 2018
K E TTLE BE LL
RO P E DRAG

BREAK OUT OF THE
usual humdrum routine
and power up your
results with this intense
workout that puts you
squarely into beast
PERFORM THIS
mode. And there’s no “PULL, PUSH,
better athlete to take you LUNGE” AS ONE
SMOOTH AND
through it than the Legit COHESIVE
MOVEMENT.
Boss herself, WWE
Superstar Sasha Banks,
who routinely shows her
dazzling displays of
A
strength and athleticism
in the ring. “Top athletes
like Sasha need work-
outs that challenge them
in new ways, but the
rest of us can also
EHQHÀW IURP PRYHV WKDW
take us out of our
comfort zone,” says
Hers technical adviser
Gino Caccavale, who
put together this
workout. This creative,
killer sequence of
high-intensity moves LUNGING CABLE PUSH PULL B
WORKS: BACK, CHEST, LEGS
will get your muscles
pumping and your heart Set the loads on a cable machine with left hand, elbow close to side and forearm
the weight stack in front of you about parallel to the floor (A).
rate soaring, leaving you
20 percent heavier and three notches Lower your right knee to the floor while
feeling totally dominant below the cable stack behind you. Begin simultaneously rowing right arm back,
for the rest of your day. in a split stance, left leg forward and right keeping elbow close to side and pressing
leg back. Hold low cable in right hand left arm forward (B).
with arm extended and higher cable in Do 2 sets of 20 reps per side.
HAIR & MAKEUP BY CHRISTIE CAIOLA
SINGLE ARM & LEG DB SNATCH

WORKS: SHOULDERS, CORE, LEGS
Balance on left leg, holding dumbbell in Explosively draw dumbbell upward

right hand, arm extended at side. Slowly close to body, continuing in one smooth
squat down, keeping right leg behind motion until right arm is extended
you; lower weight toward arch of left overhead.
foot. Do 2 sets of 12 reps per side.
90 | M& F H E R S | SEP/OCT 2018

A
INCLINE EXPLODING SUPERGIRL PUSHUP FRANKENSTEIN SQUAT

WORKS: CORE, LEGS; IMPROVES SHOULDER
WORKS: SHOULDERS, CHEST, CORE STABILITY
Begin in a pushup position, hands shoulder-width Place a straight bar slightly lower Balancing bar on shoulders with
apart on a flat bench. than shoulder height on a squat rack. arms extended parallel to floor,
Lower chest toward the edge of the bench (A). Bring shoulders under bar and lift it descend into a deep squat (B).
Explosively push yourself off the bench, raising off, then step both feet back, keeping Do 3 sets of 12 slow reps with
arms until biceps are aligned with your ears (B). feet shoulder-width apart (or have a moderate weight.
Land into a pushup keeping elbows soft and repeat. partner assist you with a barbell) (A).
Do 3 sets of 15 reps.
PANCAKE GOOD MORNING

WORKS: CORE, LOW BACK, GLUTES
Sit tall on the floor with legs in a wide V position.

Place a barbell across your shoulder blades.
Slowly lower chest toward floor, keeping eyes
forward. Stop when you’ve gone as far as you can
without losing form. Push back to starting position,
engaging lower back and glutes to drive you back up.
Do 2 sets of 10 slow reps.

B
BARBELL CURL WITH TRICEPS PUSH A

WORKS: TRICEPS, BICEPS
Stand holding a barbell with an underhand grip with

arms extended down near thighs.
Perform a biceps curl, drawing bar toward shoulders (A).
Extend arms forward until they are parallel to floor,
flexing triceps (B).
Reverse the movement, bringing bar toward shoulders,
and then lower weight to start position.
Do 2 sets of 10–15 reps.
KETTLEBELL ROPE DRAG

WORKS: BACK, CORE, LEGS
Tie a battle rope to 1 or 2 heavy kettlebells. Stand back so there’s

about 4 feet of slack, and grasp the rope with palms facing inward.
Squat down, keeping arms extended.
Driving legs to the rear, walk slowly backward, keeping core
engaged and staying in low squat.
Do 2 sets of 30 steps up and back.
STRAIGHT LEG PRESS-UP

WORKS: CORE
Lie faceup on a flat bench, grasping blades are touching.

edges of bench near ears with legs Slowly lower hips back to bench;
extended above hips and lower back concentrate on the downward
on bench. negative and keep core engaged.
Press legs upward, bringing lower Do 2 sets of 15–20 reps.
back off bench until only shoulder
92 | M&F H E R S | SEP/OCT 2018

UP-AND-OVER
LEG WHIPS
WORKS: CORE, ESPECIALLY OBLIQUES
AND INTERCOSTALS
BONUS EXERCISES: Place a stability ball inside an

upside-down 24-inch plyo box
AB MOVES underneath a pullup bar. Grasp

narrow grip handles of the pullup
bar and let entire body hang
down.
Keeping legs together, rotate
legs in a circular motion from
right to left, moving them in an
TRX KICK-UPS arc over the ball.
WORKS: CORE; INCREASES 120-degree angle to Keeping abs engaged, reverse
SHOULDER STABILITY
the floor (A). the motion to left to right over
Start by placing feet in Lower and bend the ball. (Don’t allow legs to
TRX stirrups and assume knees toward waist, touch the ball.) That’s one rep.
plank position. keeping abs tight (B). Do 2 sets of 15 reps.
Walk your hands Extend legs back
backward until entire upward and hold.
body is at about a Do 2 sets of 15 reps.
A B
WALK HANDS
VERY SLOWLY
BACK TO
PLANK POSITION
AFTER SET.

94 | M&F H E R S | SEP/OCT 2018
TRANSFORMATION PULSE
“I WANTED I wasn’t able to really

play with Ysabella the
way she wanted me to. I
WORKOUT
ROUTINE:
TO BE
6 DAYS A WEEK,
ZDVRXWRIEUHDWKXQÀW 60 TO 90 MINUTES
PER WORKOUT
and uncomfortable,” she
recalls. SAMPLE WORKOUT:
HEALTHIER
LEG DAY
Carlos started Warmup 10 min.
slowly, making small on the treadmill
(walk 15% incline)
lifestyle changes. “I cut Back Squat superset
FOR MY
back on fast and fried with Body-weight
Curtsy Reverse
foods and lowered my Lunge 5x12
sugar intake.” She Stepup 4x20
turned to a treadmill in Leg Press 4x15
DAUGHTER her home, walking and Leg Extension 4x12

Seated Leg Curl 4x12
running 30 to 45
PLQXWHVÀYHGD\VD
Romanian Deadlift
4x12
AND FOR
week. She also started Seated Calf Raise 4x15
doing workouts like Stretch 5 min.
Tabata. SUPPLEMENTS:
Dymatize ISO 100
MYSELF.”
Carlos lost about 22 whey protein powder,
NLORVLQMXVWÀYHPRQWKV BCAAs, and CLA
before her weight SAMPLE DIET:
started to plateau. But 6 small meals a day
Clean meals:
instead of becoming
Christine Carlos found the discouraged, she set a
Shredded chicken
mixed with green
motivation from her family goal of entering a bikini vegetables such as
sautéed spinach
to drop 45 kilograms in ÀWQHVVFRPSHWLWLRQ or ground-chicken
meatballs with brown
one year and stand onstage “That meant I had to rice and broccoli
in a bikini competition get into the gym and Healthy snack:
Rice cakes with peanut
start lifting weights,”
BY KRISTIN MAHONEY butter or sugar-free
she says. She was apricot preserves
QHUYRXVDWÀUVWÉXW Favourite cheat meal:
Burger and fries
then I realised that
everyone in the gym is
there for one purpose: where she placed
to better themselves. I eighth, and plans to
had to just focus on enter a third competi-
myself and not anyone tion this year.
else.” Having a strong
Preparing for her support system has
ÀUVWFRPSHWLWLRQLQ made a big difference
2014 helped her take to her training. “I work
off another 22 kilos in hard to balance
seven months. “I was training and taking
IT TOOK A DAY nervous getting up care of my daughter.”
at the beach four years onstage, but having my Most of all, she says,
ago with her 8-year-old daughter there gave me to achieve your goals
daughter for Christine strength. Win or lose, I you have to have the
Carlos to change her life. felt I had achieved FRQÀGHQFHWRJHWRXW
Then age 32, Carlos something.” The experi- and work hard.
S A M U EL L AT HRO P
weighed 102 kilograms ence was enough to “Believe in yourself.

— but it wasn’t just her keep her going, and she If you really want to do
appearance that upset her. signed up for a second something, nothing is
“I was devastated because competition last year, impossible.”

W
NE
YOU CAN ALSO

SHOP ONLINE
USN.CO.ZA
TRUST
tYou Eat
Wha
H E A LT H Y, B A L A N C E D G O O D N E S S
HIGH IN BEST GH IN
PROTE TASTE IBRE

2018-09-01 MuscleFitness Hers PDF

Încărcat de

Informații document

Titlu original

Drepturi de autor

Formate disponibile

Partajați acest document

Partajați sau inserați document

Opțiuni de partajare

Vi se pare util acest document?

Este necorespunzător acest conținut?

Drepturi de autor:

Formate disponibile

2018-09-01 MuscleFitness Hers PDF

Încărcat de

Drepturi de autor:

Formate disponibile

YO U R FA ST T RAC K TO F I T N E S S

PROVEN FAT LOSS POWER

USN.CO.ZA USN SA @USNSA @USNSA

Nelson Mandela Square | +27 (0)11 782 4062

6 | M&F H E R S | SEP/OCT 2018

Porsche Centre Pretoria Porsche Centre Umhlanga

8 | M& F H E R S | SEP/OCT 2018

20G NO NO NO SOY GLUTEN

USN.CO.ZA USN SA @USNSA @USNSA

serve an audience and community

\RXGRQRWHPEUDFHLW\RXZLOOEHOHIWEHKLQG,QWKHZRUOGRIÀWQHVVDQG Muscle & Fitness HERS South Africa is published by DHS

10 | M& F H E R S | SEP/OCT 2018

Our favourite new gear, tools, and services

By: Louise Van Der Nat

FLORAL SPARK VANS VAN GOGH MUSEUM KICKS

BIOGEN LEAN AMINOS

12 | M& F H E R S | SEP/OCT 2018

FINO SOOTHE WOMAN

2018 SEP/OCT | M&F HERS | 13

2018 SEP/OCT | M&F HERS | 15

16 | M& F H E R S | SEP/OCT 2018

3 | JUMPING KETTLEBELL SWING

2018 SEP/OCT | M&F HERS | 17

5 | RENEGADE ROW KNEE TUCK B

18 | M& F H E R S | SEP/OCT 2018

2018 SEP/OCT | M&F HERS | 19

9 | LONG LEVER BICYCLE

2018 SEP/OCT | M&F HERS | 21

2018 SEP/OCT | M&F HERS | 23

calories? According to January faster you’re going, the simpler

24 | M& F H E R S | SEP/OCT 2018

2018 SEP/OCT | M&F HERS | 25

WUNDERVISUALS/GET T Y IMAGES; HERBERT SPENCER/ THE NOUN PROJECT (CAMERA ILLO)

Jog down stairs (active

2018 SEP/OCT | M&F HERS | 27

HIIT FROM HELL

This workout uses kettlebells, a rower, battle ropes,

WA R M U P sequence twice before

2018 SEP/OCT | M&F HERS | 29

kettlebells and a Double Kettlebell

3 0 | M& F H E R S | SEP/OCT 2018

Try to keep up a rate of 26 spm (strokes per minute,

Treadmill and Rower

Walk (1-2 min.) Warm up for a few

2018 SEP/OCT | M&F HERS | 31

YourPushup body, with your back straight back, keeping

32 | M&F H E R S | SEP/OCT 2018

CAITLIN TURNER 10 EXERCISES

SHAUNA HARRISON Pushup/Side Plank

2018 SEP/OCT | M&F HERS | 33

2018 SEP/OCT | M&F HERS | 35

Take advantage of the freshest

POWER PREP NOTE:

Spring is the best time

2018 SEP/OCT | M&F HERS | 37

3 8 | M& F H E R S | SEP/OCT 2018

2018 SEP/OCT | M&F HERS | 41

Tart Cherry Juice

MUSCLE- blood ﬂow during

these proven recovery Maple Water

9 grams of protein and chocolate milk after

42 | M& F H E R S | SEP/OCT 2018

How Many Healthy Eating Habits Do You Have?

\RXGRQRWHPEUDFHLW\RXZLOOEHOHIWEHKLQG,QWKHZRUOGRIÀWQHVVDQG Muscle & Fitness HERS South Africa is published by DHS