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

BUDDY

UP!

HOW A GYM PARTNER CAN KEEP YOU MOTIVATED!

REVEALED!

THE SECRET TO GREAT GLUTES

PERFECTLY HEALTHY

SUMMER RECIPES TO IMPRESS YOUR GUESTS

HOW TO BOX

COURTNEY BARBER FROM BEAUTY QUEEN TO BOSS BABE!

JUMP LIKE A PRO!

PLUS GYM BAG ESSENTIALS

MUSCLEANDFITNESSHERS.CO.ZA NOV/DEC 2019 R45

18016

& MAKE-UP MUSTHAVES!

9 772517 959003

M&F Hers OC T/N OV 2019

FEATURES 12 Revealed!

The secret to great glutes.

22 Star Power Get into action with Nita Strauss.

36 Perfectly Healthy Summer recipes to impress your guests.

46 Limitless International Fitness Mode el Angie Wilson on her journey in the Fitne ess world.

64 Buddy Up How a gym partner can ke eep you motivated!

Courtney B Barber's advice on how w to stay on top of you ur game

2019 NOV/DEC | M &F HER S | 1

Contents OCT/ NOV 201 9

46

PULSE Training 18 19 20 24

Avoid Dead-butt Syndrome Stretches for Glutes Box Jump like a PRO! Movement Mechanics

Nutrition

80

06

36 Awesome Healthy Recipes 42 Cool Summer Cocktails

Health 52 We Talk Breast Cancer

Awareness and Self-examinations 58 Sun-time Safety Tips 60 Six Ways to Reduce Period Pains

Fit Life 70 Gym Bag Essentials 74 HERS Girl 80 Simply Beautiful Make-up

Must-haves!

84 Fitspiration 94 Reviewed: Audi's new A1 and Q3

REGULARS 4 6

Publisher’s Note Hot List

2 | M &F H ERS | NOV/DEC 2019

36 On the Cover Courtney Barber Photographed by Brian B. Hayes

The new Macan. Priced from R849 000 including a 3 year/100,000 km Driveplan.

On average we make 20,000 decisions per day, but just a few are really thrilling.

What's decisive for us: one thrilling experience after another. With a revised engine generation that delivers all the necessary performance. We have an overview of everything, thanks to the large 10.9-inch display. And the design? Refined and now boasting a new rear taillight strip. www.porsche.com/macan

Porsche Centre Johannesburg Telephone 011 540 5000 www.porschejohannesburg.com

Porsche Centre Cape Town Telephone 021 555 6800 www.porschecapetown.com

Porsche Centre Pretoria Telephone 012 816 7600 www.porschepretoria.com

Porsche Centre Umhlanga Telephone 031 514 3000 www.porscheumhlanga.com

Porsche Studio Cape Town Waterfront Telephone 021 000 0911Â www.porschecapetown.com

The new Macan: Combined fuel consumption: 8.1 l/100 km; Power: 185 kW (252 hp); Torque: 370 Nm; 0-100 km/h: 6.5 seconds (Sport Chrono)

Publisher’s Note

NEW CHAPTERS‌ I’m sure we’re all ready to see the backside of all the political adverts that have been clogging up the airwaves and street poles over the past couple of weeks. As much as we may not be looking forward to the TXHXHV DW WKH YRWLQJ VWDWLRQV , FDQ¡W KHOS EXW UHà HFW RQ ZKDW DQ HOHFWLRQ represents, the possibility of something new. There is a certain feeling of excitement about the uncertainty of something new, the unknown, the journey you’re about to embark upon, be it a new relationship, that job you’ve always wanted, maybe it’s a new form of working out that you haven’t done before, but there are new opportunities and chances to write more chapters in our own autobiographies whenever we look for them. It’s also incredibly healthy for our own development and mental health to try new things.

The old question, “when last did \RX GR VRPHWKLQJ IRU WKH Ă€UVW time?â€? Maybe it’s time for us to try some new things, forget about the politicians (all of them) and their empty promises, focus on you, your circle and how you can positively LQĂ XHQFH WKH SHRSOH DURXQG \RX Also, go do that something new, embark on the journey, you never NQRZ ZKDW \RX PD\ Ă€QG RQ WKH other side of that destination, it Cover model Courtney Barber. Beauty Ă€WQHVV competitor, television could be life altering but you’ll TXHHQ personality and entrepreneur never know if you don’t afford yourself the opportunity to take that chance.

Enjoy this issue.

Dirk Steenekamp

Publisher and CEO

4 | M&F H ERS | NOV/DEC 2019

Publisher DHS Media (Pty) Ltd Chief Executive Officer Dirk Steenekamp EDITORIAL Managing Editor Jason Fleetwood - jason@dhsmedia.co.za Client & Digital Manager Louise Van Der Nat - louise@dhsmedia.co.za Illustration Editor Craig Toontas - craig@dhsmedia.co.za Motoring Editor John Page - john@dhsmedia.co.za Senior Photographer Garreth Barclay - garreth@dhsmedia.co.za Senior Photo Editor Luba V Nel - luba@dhsmedia.co.za Food Editor Izelle Hoffman - izelle@dhsmedia.co.za ART & PHOTOGRAPHY Designer Koketso Moganetsi Photo Director Garreth Barclay ADVERTISING National Sales Manager Pieter Lourens - pieter@dhsmedia.co.za OFFICE: 1st Floor, Block 6, Fourways Office Park, Cnr Roos St and Fourways Blvd, Fourways, Johannesburg, South Africa PHONE: + (27) 10 006 0051 WEB: MUSCLEANDFITNESSHERS.CO.ZA FACEBOOK: MUSCLE & FITNESS HERS SOUTH AFRICA TWITTER: @M&FHERSMAG INSTAGRAM: @MUSCLEANDFITNESSHERSMAG WEIDER PUBLICATIONS, LLC A SUBSIDIARY OF AMERICAN MEDIA, INC. Chairman, President & Chief Executive Officer David Pecker Executive Vice President/Chief Marketing Officer Kevin Hyson Executive Vice President/Chief Financial Officer Chris Polimeni Executive Vice President, Digital Media Operations/ Chief Information Officer David Thompson Senior Vice President/Chief Digital Officer Brian Kroski Senior Vice President, Operations Rob M. O’Neill Vice President, Consumer Marketing Ephraim R. Brennan FOREIGN EDITIONS USA

Finland

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Disclaimer Reader discretion is advised. Please consult your physician before beginning any exercise or diet program, or when making changes in an existing program if you have any doubts about your health status.

Muscle & Fitness HERS South Africa is published by DHS Media Group (Pty) Ltd in South Africa for South Africa.

Material in this publication, including text and images, is 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 views and opinions expressed in Muscle & Fitness HERS South Africa by the contributors may not represent the views of the publishers. DHS Media Group (Pty) Ltd as well as its 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 submissions to Muscle & Fitness HERS South Africa become the property of DHS Media Group (Pty) Ltd. Š 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.

MUSCLE & FITNESS HERS

NUTRITION

U TRUST USN CRUNCH BAR UK C

Our favourite new gear, tools, and servicces to meet your healthy-living goals

NUTRITION

OPTIMUM NUTRITION NATURALLY FLAVOURED OATS AND WHEY

Oats and whey are foundational elements of any athlete’s diet.

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NUTRITION

GRASS FED WHEY GRASS FED WHEY is formulated without added sugars, preservatives and colours. Whey protein concentrate is an easily digested protein and is rich in Essential Amino Acids (EAAs) and Branched Chain Amino Acids (BCAAs), to promote muscle. Each serving provides 20 grams of protein and 6,4 grams of BCAAs, the perfect boost for your next shake or smoothie. Shake it up with water or milk for a healthy snack or meal replacement.

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GEAR

BLAZON SNEAKER BY LE COQ SPORTIF

It draws its inspiration from the middle ages and its knights, an essential volume of French and European history. At this time, coats of arms were used as a symbol of recognition of an individual a family or a clan. As a family of sport, we also have our own coat of arms.

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PLANT BASED PROTEIN Plant Based Protein is a supreme daily supplement, and an excellent choice of protein for athletes and individuals following a vegan or dairy-free lifestyle. Rice and pea protein is free from gluten, dairy, and lactose making it easily digestible, especially with the added bamboo fibre, an excellent ingredient for fibre enrichment. Protein is not only essential for building and maintaining lean muscle mass, but is used for multiple functions in the body. A perfect source of protein when following a vegan lifestyle or to top up your protein intake and further enhance a healthy diet and lifestyle.

Available in three delicious flavours, Chocolate, Vanilla and Berry Smoothie.

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CORE MERINO NUYARN SPORTS BRA A soft and supportive women’s racerback bra made with our Nuyarn merino wool fabric features low to medium support and has been designed to improve freedom of movement. Our highly breathable, odour-resistant Nuyarn fabric uses nylon fibres wrapped in merino wool for added durability and strength while maintaining next-to-skin softness.

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CORE MERINO BIKINI BRIEF The Bikini Brief offers all of the comfort and softness you would expect from your underwear. This lightweight and breathable style offers a modern fit which you can wear for all of your active pursuits or simply your normal day-to-day.

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2019 NOV/DEC | M &F HERS | 7

BEAUTY

BIOSENSE SPOIL OIL South African-born hair care brand, Biosense has joined forces with NGO cancer association, Pink Drive to lend a helping hand ahead of Breast Cancer Awareness Month. The Biosense Spoil Oil is enriched with Ximenia oil, which improves hair structure, adds shine and lustre to dull damaged hair and leaves hair rich, thick and silky. The oil can be applied to wet or dry hair and improves blow wave time.

R280,00, biosense.co.za

KURO-BO STICK The first of its kind in Africa, and scientifically-proven, KURO-Bō Activated Charcoal Sticks are a completely plastic-free, sustainable and recyclable water purification solution. The ultimate next generation of water filter – for home or for travel.

Whether paired with our 100% Recycled Glass Water Dispensers (6L/12.5L) or your own carafe/jug/dispenser, a single stick of KURO-Bō Charcoal provides 3+ months of daily cartridge-free and naturally purified water. The charcoal stick will purify up to 3L of water at a time. For greater volumes, simply add extra sticks.

Activated charcoal, or Binchotan attracts and draws out positively-charged toxins (chemicals, heavy metals, E. coli) from your water, while depositing beneficial minerals and balancing an acidic pH. R195.00, kuro-bo.com

8 | M&F H ERS | NOV/DEC 2019

DERMAFIX BB CREAM PRIMER Setting the foundation for a flawless complexion, the Cosmeceutical Skin Care Brand, DermaFix, recently launched their newest product, the BB Cream Primer.

Lightweight and non-greasy, the BB Cream Primer has been formulated to hydrate, smooth and prepare one’s skin for the perfect makeup application, ensuring it is longer lasting with a flawless and even finish. Infused with a variety of key ingredients; Aloe Vera, Jojoba seed oil, Chamomile flower extract, Lemon fruit extract, Horsetail extract, Hops extract, Pine tree cone extract and Rosemary leaf extract, the BB Cream Primer boasts a range of benefits.

R360.00, dermafix.co.za

GEAR

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Versatile leggings that are not only beautiful to look at but are comfy and amazing to the touch! The Butter Me Up Buttercup range has a soft, velvety-like texture and is created from a unique polyester and spandex blend. This soft material promotes mobility and comfort whilst the designs inspire femininity, confidence and positivity.

Whether its yoga, CrossFit or running a few errands these beauties will become your go-to item of clothing for almost every occasion. In addition to our standard sizes, we offer Plus sizes as well as our newly launched Little Poppets range for ages 3-14 years old.

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POSITIVE PANTS SILKY SMOOTH

The Silky Smooth range is also a spandex and polyester blend with a silk-like texture. This material is light on the skin and offers a tighter waistband, making them ideal for high- intensity, high impact sports and exercise which aim to get you hot and sweaty. This range is available for small to large in a variety of unique patterns and vibrant, beautiful colours.

R370,00, positivepantsboutique.com

BEAUTY

BRAZILIAN SULPHATE FREE SHAMPOO AND CONDITIONER If you suffer from dry hair, look no further. This hydrating shampoo formula leaves hair clean without stripping away the hair’s natural oils. Works wonders on chemically damaged hair while gently removing any product build-up. Promotes hair growth, strengthens hair roots and regenerates the hair surface.

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2 019 NOV/DEC | M &F HERS | 9

10 | M &F HE RS | N OV/DEC 201 9

OCT/NOV 2019

Training

Summer started with a bang this year in some parts of South Africa, with temperatures soring into the 30 degrees early September already. There is only a couple of weeks left to December and bikinis in abundance. In this issue of HERS we are going to give you some great workout tips to shape up your glutes. Our Cover Feature is Australian beauty queen, fitness competitor and entrepreneur Courtney Barber. She is always on the go and has some great advice for our HERS readers how to keep your health and fitness routine on track.

2019 NOV/D EC | M &F HERS | 11

YOUR SECRET TO

Lift and shape your booty with do-anywhere moves that work your body’s most powerful muscle group from multiple angles

BY ALYSSA SHAFFER | PHOTOGRAPHS BY PER BERNAL

WHAT’S THE KEY TO GETTING A CURVED,

firm, and totally tight backside? A full-scale attack on the muscles. “Your glutes respond best when they are targeted from different angles and movement patterns,” says Hers technical adviser Gino Caccavale. This multiangled approach goes far beyond traditional squats to target your abductors (outer hips) as well as your glutes, so you’re lifting and toning all the lower posterior muscles for a rounded, more symmetrical look. IFBB bikini pro Ana Delia De Iturrondo shows us how she helps keep her enviable lower half in top shape!

1 2 | M& F H ERS | NOV/DEC 201 9

EAT

ES

› Explosively perform two back bounds, keeping head forward and landing in squat position. Hold a medicine ball at chin for added resistance.

Perform three sets of 10 rounds. (Up and back equals one round.)

2 019 N OV/D EC | M &F HER S | 1 3

A

A

B

WORKS: GLUTES, THIGHS

PRONE FROG GLUTE PRESS

› Lie facedown on top of a flat bench with your hips at one end of bench. Hold edges with both hands, keeping spine neutral. Bend knees 90 degrees, keeping knees directly below hips (A). › Keeping upper body still, extend legs, touching feet together above body (B). Hold one count, squeezing glutes, then lower down to start and repeat. Do two sets of 12 to 15 reps.

B

B

WITH TOE LIFT WORKS: CORE, GLUTES, THIGHS WORKS: CORE, GLUTES, OUTER THIGHS

LEANING HIP ABDUCTION

1 4 | M& F H ERS | NOV/D EC 201 9

› Kneel on floor a few inches to the left of a stability ball. Place right elbow and forearm on centre of ball and left hand on hip. Extend left leg diagonally to side, forming a straight line from shoulder to heel (A). › Keeping upper body still, lift left leg to hip height (B). Hold one count, then lower leg without touching floor. Repeat. Do two sets of 12 to 15 reps per side.

› Stand with legs slightly wider than shoulder-distance apart, holding weight in front of chest, elbows close to your body. › Drop into a deep squat, keeping weight in front of chest and pointing elbows to inside of knees (A). › Stand up powerfully, lifting toes as you extend legs and keeping knees soft (B).

Lower back to squat and repeat. Do two sets of 12 to 15 reps.

HAIR & MAKEUP BY KITTY JANETTE NIELSEN

A

ELEVATED SINGLELEG GLUTE LIFT

WORKS: GLUTES, HAMSTRINGS

› Lie faceup on floor with heels on a small step or stability ball, arms at sides with palms down. Extend right leg directly above hip. Lift hips slightly off floor (A). › Squeezing glutes, lift hips until your body forms a straight line from left knee to shoulders (B). Lower butt toward floor without touching; repeat. Do two sets of 12 to 15 reps per side.

A

B

WORKS: ARMS, SHOULDERS, ABS, GLUTES, THIGHS

SEATED V-OUTS

› Sit on floor with legs extended, holding weight close to chest with elbows next to body. Lean back slightly and lift legs off floor (A). › Lift weight above head while bringing legs out to sides in a wide V, keeping feet lifted off floor (B). Lower weight while bringing legs together without touching down; pause one count and repeat. Do two sets of 12 to 15 reps.

A

B

T O P BY O N Z IE; B O T T O M S BY H A R D TA IL FOREVER; SNEAKERS BY NEW BALANCE

Keep core tight, back straight, and chest up as you V out and in.

2 019 NOV/DEC | M&F HERS | 15

A

A

B

e glutes at top ulse movement for ooty burn.

B

C

STEP UP AND LIFT WORKS: CORE, GLUTES, QUADS

› Stand to one side of a flat bench or box.

Place right foot on the bench or box, knee bent 90 degrees; hold dumbbells at sides (A). › Step up onto bench, pushing through right leg until it’s extended; at the same time, lower dumbbells to mid-shin while lifting left leg to hip height and parallel to floor (B). Lower left foot back to floor while keeping right foot on bench. Do two sets of 15 reps per side.

1 6 | M&F H ERS | NOV/DEC 201 9

WORKS: SHOULDERS, CHEST, GLUTES, HAMSTRINGS, OUTER THIGHS

LEG DROP AND LIFT

› Begin in a pushup position with right foot on box and left leg extended parallel to floor with foot flexed (A). › Drop left leg to side about two inches from floor (B). › Lift your left leg and flex your glutes until heel, hip, and shoulders are aligned (C). Immediately drop left toe back to floor and repeat lift. Do three sets of 20 reps per side.

Need time to go to the gym? &XUUR &DVWOH %U\DQVWRQ KDV DQ HDUO\ GURS R΍ WLPH DQG DIWHUFDUH DYDLODEOH IRU WKH busy mom who needs time to get her workout in – even during school holidays.

(DUO\ GURS R΍ WLPH DW _ $IWHUFDUH XQWLO

• From 3 months to 6 years

• Registered nurse on-site

• Half day or full day • Healthy, balanced meals

• Curriculum designed with the Early Learning and Development Areas

• Dedicated teachers

• Focus on Early Childhood Developme

087 286 8275 | info.castlebryanston@curro.co.za www.curro.co.za

Enrol today!

PULSE

STRENGTH STATS

AVOIDING

DEAD BUTT SYNDROME This preventable condition results when your glute muscles don’t function properly together.

HERE’S HOW IT WORKS If you experience severe hip pain during and after running, or tend to shift the majority of your weight to one hip, you may suffer from gluteus medius tendinosis, aka “dead butt syndrome”. Your three gluteal muscles are all attached to the pelvis. If the larger gluteus maximus becomes weak, the smaller gluteus medius muscle takes on a workload it can’t handle, causing inflammation, damage, and pain.

HOW DO YOU FIX IT? Left untreated, your knees, Achilles tendons, calves, and feet may be affected as they try to compensate for the pain and inflammation, so see a sports therapist for treatment.

The syndrome can be reversed by consistently exercising the glute muscles on all planes (front-back, side-to-side, and rotationally).

BY KRISTIN MAHONEY

ALL ABOUT...

YOUR GLUTES A. GLUTEUS MAXIMUS

C

1 8 | M& F H ERS | NOV/ DEC 201 9

The maximus is one of the strongest muscles in your body. It’s responsible for the movement of your thigh and hip and is used when doing activities like rising from a sitting position, bent-leg deadlifting, and sprinting.

B. GLUTEUS MEDIUS

The medius runs from the top of the femur to your pelvic bone and is partially covered by the gluteus maximus.

The medius helps enable a steady walking gait, is involved in lateral movements, and plays a key role in stabilising the hips and pelvis when running.

C. GLUTEUS MINIMUS

The minimus helps with the rotation of the thigh at your hip.

It works with the gluteus medius to stabilise the hip and pelvis when your opposite leg is raised from the ground.

PER BER N A L; IL L US T R AT I ON BY G A RY W IL L I A M MUS G R AV E

A

Anatomy of Your Glutes

B

4

TIE IT TOGETHER

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

KEY STRETCHES FOR HEALTHY GLUTES Tight glutes can compromise all your movements. These stretches get you more limber and stronger.

1

LYING STRETCH Lie on back with legs straight and hands by sides.

Bend left leg, holding leg behind knee. Gently pull knee into chest. Try to keep your head and shoulders on the floor during the stretch.

2

FIGURE-FOUR STRETCH Lie on back with feet flat on the floor. Cross left ankle over right knee. Place hands behind right thigh and pull right leg toward you, keeping head and shoulders on the floor. Release the stretch; switch sides.

3

PRIMAL SQUAT STRETCH Stand barefoot with feet hipwidth apart. Slowly squat down until thighs are resting against calves and shoulders are between knees. Keep heels flat on the floor and head up. Hold in that position for 30 seconds. If you are new to this stretch, try holding a door handle or bannister for balance.

4

RUNNER’S LUNGE Take a large step forward and bend your legs so that your rear knee is on the floor. Then place hands on front thigh while keeping your torso upright. Slide your rear leg backwards to intensify the stretch.

Swap legs and repeat.

8

Glutes Exercises Every Woman Should Do

1. Barbell hip thrusts 2. Single-leg glute bridges 3. TRX crossing lunges 4. Eccentric step-downs with body weight

5. Weighted walking lunges 6. Bulgarian split squats 7. Donkey kicks 8. Squat jumps

2 019 NOV/DEC | M &F HERS | 1 9

FITNESS

HOW-TO

BOX JUMP BABY STEPS Add this plyometric move and its complementary exercises to your training regimen to reap all the beneďŹ ts of a vertical leap.

Don’t jump too high too quickly. Box jumps performed with a lower box to start will help reduce injury and perfect your form.

BY CAT PERRY

EVER WATCH A SLOW-MO VIDEO of someone doing a vertical jump onto plyo ER[HV" $W ÀUVW \RX¡UH WKLQNLQJ ´7KH\ FDQ¡W get all the way up there!� And then, in a full-body wave of intensity, they do. But what good is that kind of training for anyone besides basketball players? Turns out, plyo box jump training can push all the rest of your training into overdrive.

Here are tips from exercise scientists and performance coaches on how to go from a baby step to the big leagues to build strength and improve your overall conditioning with a single jump.

BEG INNER/I NTERME DIATE VARIATI O NS

2 0 | M&F H ERS | NOV/DEC 2019

Plyometric movements “can increase power, reactive ability, jumping ability, and decrease injuries,� says Kim Goss, M.S., a former strength coach for the U.S. Air Force Academy.

That’s exactly why the plyo box jump, executed well, is a great move to advance your training.

1. GET THE RIGHT AMOUNT OF JOINT IMPACT. Box jumps, due to the impact they apply to joints, can help boost much-needed

ADVANC ED VAR IATIONS

Try these: Box jumps from a seated position on a Bosu ball. This advanced variation increases the range of motion required and removes the countermovement beneďŹ ts you get from a standing box jump. It also helps improve joint mobility and creates higher levels of glute involvement. You can’t jump very high from this seated position, so lower the box accordingly, but it’s a great way to build explosive strength and ďŹ re up the glutes. You can also do box jumps with a weight vest.

bone-mineral content and collagen, both very important factors as women age. Yet in comparison with other jumping exercises, box jumps actually create a relatively lower impact on the joints, according to pro

vertical jump and speed coach Jack Woodrup, who is also the founder of verticaljumping.com.

2. BOOST YOUR EXPLOSIVENESS. You’ll train your body to become more explosive, which will

A MMEN T O R P PH O T O G R A PH Y/A L A M Y

Try these: Low box jumps with hands behind the head. This variation forces you to use a lower box because you can’t use your arms to assist with the movement. Jumping with your hands behind your head also encourages you to develop a more powerful leg drive, plus it improves your balance, both of which will assist with many other exercises.

Two-legged box jumps that begin with a step/hop are also good conditioning.

BENEFITS OF PLYOMETRIC BOX JUMPS

softly and keeping the knees in line with the long toe. “If you can do that consistently and have several inches of clearance over the box when you land, you may be ready to increase the box height,” Goss says.

But beware, going big for extended periods of time may do more harm than good.

“The injury risks of performing a high number of reps of more intense plyo exercises like these may outweigh the benefits,” she explains.

Add box jump drills prior to traditional lifts, such as back squats, to complement the muscles worked and increase muscular endurance.

complement the raw strength built during a deadlift or squat. “Box jumps are great for building power and firing up the central nervous system,” Woodrup says, “and are therefore perfect to add prior to weight training. They are also an effective warmup before squats.”

PE AT HEG EE IN C. /G E T T Y IM AG E S

3. CHALLENGE HIP EXTENSION AND FLEXION. The goal is to fully and rapidly extend your hips at the top, when both feet have landed.

This training will complement lifts like the snatch and the thruster, which need a similarly fast extension at the top of the movement.

4. SPARK CARDIO CONDITIONING.

BOX JUMP WORKOUT BOX JUMP

4 SETS OF 5 REPS

REST 60–90 SECONDS BETWEEN SETS

3–5 SETS OF 3 REPS

REST 90–120 SECONDS BETWEEN SETS (USING 80–85% OF YOUR 1RM); WILL REQUIRE A FEW WARMUP SETS OF WEIGHTED SQUATS

HIGH SKIP

3–6 REPS PER LEG

REST 60–90 SECONDS BETWEEN SETS

SPLIT SQUAT

3 SETS OF 8 REPS PER LEG

REST 90 SECONDS BETWEEN SETS

BROAD JUMP

4 SETS OF 5 JUMPS

REST 60–90 SECONDS BETWEEN SETS

BARBELL SQUAT

Another benefit of the box jump is the cardiovascular intensity it demands of your body. While you’re jumping, rather than doing leg presses, squats, or deadlifts, your body is consuming a greater amount of oxygen (aka boosting peak oxygen intake) during this dynamic movement.

So it trains your heart to utilize oxygen more

efficiently to pump blood to the muscles, and it can lower your blood pressure post-workout.

SAFETY FIRST So how do you boost your plyo box jump the right way? Start small. Pick a six-inch box to start, or one that “when you land on it you’re in a proper ‘athletic stance,’ with feet shoulder width,

knees inside the feet, neutral back, and chest over feet,” Woodrup says. “Once the landing position starts to get to the point where your knees are above waist height [i.e., quads slightly below parallel to the floor], then you’re not challenging your jump height but just how much you are bringing your legs up.”

Focus on landing

(SEE CHART)

BEST EXERCISES TO INCREASE YOUR BOX JUMP Jamie Hagiya, a CrossFit Games competitor, former pro basketball player, and co-owner of Torrance CrossFit, knows a thing or two about box jumps. Her top exercises, at left, will help with power, speed, and explosiveness to seriously boost your vertical.

Woodrup further suggests doing the moves in the given order to push your body between plyo and strength training.

Stick with lower-rep sets of high-quality reps to get the most out of it, he adds.

2019 NOV/DEC | M &F HERS | 21

FITNESS

STAR POWER

SHE WILL ROCK YOU Alice Cooper guitarist NITA STRAUSS talks fitness, sobriety, and her acclaimed first solo album, Controlled Chaos. BY ROSE MCNULTY In 2015, you lost 50 pounds while touring. What prompted that lifestyle change?

I’m 31 years old. I’ve been touring since the age of 15, and it causes so much wear and tear on your body.

Around age 28, I made a switch because I realized my body wasn’t recovering the way that it had. If you don’t take care of your body, your body will break down fast. I also think a big part of the weight loss was coming off alcohol.

Fitness and music are largely male-dominated realms.

What’s it like to be a badass female force in those spheres?

I think it’s the time of the female to rise. If you look up anything from NASCAR to mixed martial arts to WWE to every male-dominated field, there are now women rising and becoming more respected.

Not that there weren’t always women in these areas, but now

the girls are rising up to play with the big boys, and it’s amazing to be a part of that revolution.

Your first solo album, Controlled Chaos, dropped last November. How has the response been?

It’s been absolutely amazing.

We didn’t know how the response was going to be, since it’s my first solo album

and in a climate where there’s not too much guitar music out there. But it debuted at No. 1 on Billboard’s top new artists, No. 3 on independent labels, No. 4 on top hard music, No. 8 on top rock, No. 8 on internet albums, and No. 20 on top albums.

What was the first step you took to living a healthier life on the road?

I switched my going out to the bar after the show to getting up early for the gym.

Getting healthy meal delivery was also a huge catalyst. I’ve been eating Trifecta foods for about a year now on tour, and that has been the real game changer.

Do you follow any particular diet?

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PH O T O G R A PHS BY S A MUEL L AT HROP

I’ve been intermittent fasting for about eight months, maybe a year. I absolutely love it because if you know that all you’re getting is water, then it’s easy to stay on a diet. If you have the mindset of, “I don’t eat after eight, and this is just how my life is,” then it’s easy. It’s as much of a part of life as going to sleep and waking up.

FOR MORE

Follow Strauss on Instagram at @hurricanenita, and check out nitastrauss.com to order her album and pick up some merch.

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PULSE

MOVEMENT MECHANICS

HANGING OUT It doesn’t take a lot of skill to hang, but here’s how to do it safely:

1

Grasp a bar or sturdy tree branch with palms forward, as if you were going to perform a pull-up.

2

Start with a partial hang: With your feet on the floor or a bench, allow your body to hang down from the bar with shoulders completely relaxed. If your grip gets tired, come off the bar and repeat. Hang for about two minutes, working up to five.

3

To help release tight shoulders and reduce pain, make like our long-ago ancestors and include more hanging in your routine

BY REA FREY

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4 AS AN AVID gymnast, boxer, weightlifter, and CrossFitter, I’m accustomed to the occasional ache or minor injury. But after years of overuse, I found the nagging pain in my shoulder muscles was getting to be a daily hassle. Endless prehab and rehab resistance and dumbbell drills targeting my rotator cuff muscles and labrum (the soft fibrous

tissue that surrounds the shoulder socket, helping stabilise the joint) did little to no good. Then I discovered hanging.

Hanging from a bar - also known as brachiating - is a common practice among gymnasts; more recently, functional fitness enthusiasts say it’s something we should all be doing a lot more of. “By design, the shoulder is the

Progress to a two-armed swing: Once you ace the full hang, add gentle two-armed swings for progression.

Simply rock your body back and forth or side to side to become comfortable with this motion. Note that one-arm swings can significantly increase your risk of injury since they take a large amount of strength, so most experts don’t recommend them until you become advanced with natural movements.

ARTIGA PHOTO/GETTY IMAGES

HANG UPS

Move into a full hang: Hang from the bar with your feet off the floor. Keep your body as still as possible and your shoulders completely relaxed. Work up to five minutes in the full hang.

most mobile joint in the entire body”, explains Johnny Cooke, an exercise physiologist and co-owner of Precision Human Performance in Chicago, USA. “Through overuse and improper mechanics, we’ve reduced that mobility.”

Enter hanging. “When you hang, the humerus [the long bone of the arm] presses into the acromion [a bony extension of the shoulder blade]. This helps release any impingements in the shoulder and improve mobility while reducing pain”, says Cooke.

Hanging also helps preserve or

extend the range of motion in the shoulders — something many of us lose with age — especially when lifting or pressing the arms overhead.

“Our shoulders evolved to hang, and they may need this movement from time to time in order to continue to have optimum function”, notes Todd Hargrove, a functional fitness expert and the author of Guide to Better Movement. “It’s a much more natural position than something like a shoulder press, because gravity works for you, not against you. Plus, it stretches the lats and pecs while strengthening your grip”, he says.

PROGRESS SLOWLY FROM FULL HANGS TO TWO-ARM SWINGS TO KEEP JOINTS HEALTHY.

Hanging felt natural to me, and I found that after a few months my shoulder pain had almost completely reversed itself. My range of motion was improved, my shoulder felt stable during yoga, lifting, and handstands. Best of all, hanging is incredibly simple and has become an enjoyable, daily addition to my routine. One caveat: If you have bursitis, bone spurs, rotator cuff tears, adhesive capsulitis, or a similar injury, talk to your doctor before adding hanging to your regimen.

Shoulder-Strengthening Circuit

Dynamic stretches and strength moves can help keep the supporting shoulder muscles in balance. Arm circles and rotations should be an important part of anyone’s routine. “Shoulders thrive on movement, so it’s important to take them through unloaded ranges of motion”, says Johnny Cooke. Do the following circuit three times before starting the rest of your workout.

M A R K M C EL ROY/ SHU T T ERS T O C K ; A L EKS A ND R DAV Y D OV/A L A M Y

Hanging: Hang for 30 seconds to 1 minute.

Arm Circle: Do 10 wide arm circles, forward and back.

Shoulder Rotation: Lift both arms up to shoulder height, palms down. Rotate thumbs toward sky, then back to palms facing floor, and lower arms.

Repeat 10 times.

Front Plank: Begin in full push-up position, wrists and shoulders stacked. Keeping core engaged, push floor away from you; hold 30 to 60 seconds.

Side Plank: Lie on right side, legs and hips stacked, hand on floor directly below shoulder.

Lift hips, forming a straight line from head to heel; hold 30 seconds. Lower and repeat on opposite side.

Slow Bear Crawl: Drop to all fours. Keeping core tight, lift knees about an inch off the floor. Move forward with left hand and right leg, then right hand and left leg. Crawl forward for 10 complete paces, moving slowly.

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BEAUTY QUEEN TO

BOSS BABE HERS is kicking it back with Australia's golden girl, Courtney Barber. Beauty queen, fitness competitor, television personality and entrepreneur, Courtney never stops. She gives our HERS readers some insight and great advice on how to stay on top of your game, in all aspects of your life.

PHOTOGRAPHY BY BRIAN B. HAYES

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HERS HERS

From the outback of Australia to the bright lights of Los Angeles - you certainly have an interesting story.

Could you tell our readers a little bit about yourself?

I grew up in rural Queensland, Australia, in a small country town.

This is and will always be my "home" and my parents still live there on the family farm. I really enjoy going home and recharging my batteries away from the city life of LA, seeing my family and even going back to my local gym.

Each evening, I go for a long walk under the stars and literally watch kangaroos jump across the road. I also have three brothers, who are all in the military in Australia. They love to laugh at me in my pageant outfits and crowns (as all brothers do!) and can't believe it's their sister on TV (HBO's Ballers) and in various commercials and campaigns, I've done since moving to the US. I grew up working in the fitness industry as an aerobics instructor and personal trainer and finally made the move to the USA about 8 years ago now, to pursue my personal and professional goals in the life and relationship coaching industry.

Fast forward to now; I've worked as "millionaire matchmaker" for the past 3 years in Los Angeles which has been an amazing experience and aided me to launch my own business, Better than a Boyfriend Co. It sounds like you have been involved in the fitness and wellness space since you were very young, we also heard you were a mini soccer star?

Yes — I played soccer for 11 years, both club and representative. I use to watch Manchester United play each week on SBS television with my brothers back in the 90s. My dad saw

that I had potential in the sport, so he would kick the ball with me every morning before school. We would go through a professional training regime every day (including weight training) as well as my club and representative training sessions. This all started when I was 8 years old. When I was 14, I was spotted by a coach from a professional women’s league and was invited to train with them and join their development squad. I moved up the ranks in the women’s league and eventually played in the top division in my state. I learnt from a very young age about body conditioning and had my own little set of pink weights and did 100 ab crunches every day! After that, I continued to really enjoy weight training and was so excited each week at the gym I worked at, when all the latest fitness magazines would arrive from America, so I could try the routines.

What is your typical workout routine?

After spending so many years competing, I still follow a similar split as I did then, as I find this just works for my body. My coach (Anne Marie Lasserre) has been coaching me and writing all of my programs since my very first competition back when I was 21, whether it's for modelling or pageants. Right now, it's split into 8 training days, focussing on a different body part in each session plus abs. I keep the weights medium - heavy in the 10-12 rep range. My biggest focus has always been my glutes, quads and hamstrings, so I train them about 3 days per week (heavy) and then do a 2nd session a few evenings a week of a lighter, higher rep, leg circuit. I also have a trainer in LA (Body X JD) who keeps me on track a few days a week

with my heavy sessions and prep before shoots.

Keeping camera-ready sounds like a full-time job! What is your diet and supplementation like?

Because I travel SO much for business, I really need to keep on top of my diet. Not only so I have the energy for everything involved with Better than a Boyfriend Co, but also for last-minute photoshoots and commercials that I book. I don't measure anything anymore and just stick with a high protein, low carb diet, consisting of a lot of fresh fruit and vegetables. I also drink protein shakes daily when I don't have enough time for a meal and lots of sparkling water. My friend Jamie recently got me onto buying mini clear cosmetic cases for my purse for when I travel, filled with my go-to protein bars, snacks and supplement sachets, as I spend a lot of time on planes. I also have started drinking celery juice each morning, with fresh lemon and ginger, as I am hoping this balances out all the coffee that I drink!

Supplementation is really important to me and as a former beauty queen, I am obsessed with having glowing, clear skin. Daily I take a combination of Magnesium, Zinc, Vitamin B & D, and Sunny Mood, as well as a supergreens powder. Before training, I take L-Carnitine and a half-scoop of pre-workout (my favourite was the old Gaspari Superpump) - nothing too crazy as we have all had heart palpitations at some stage with pre-workouts! I also make protein smoothies with hemp protein, peanut butter and bananas.

For all of the girl bosses out there running their own empires, what's a simple routine they could incorporate into their schedule?

This is something I get asked all the time. Most people underestimate what they could get accomplished in a 30-minute workout so they just skip it altogether. Make yourself a little home or office ďŹ tness kit, including a 10kg kettlebell, 4kg weights, a ďŹ tness mat and a medicine ball. When I know I won't have time to make it to the gym, I set this out in my living room, pop on Homeland and get to work. A fat-burning routine that I do a lot is: 3 x 30 squat variation (toes out, straight and plie), deadlifts, shoulder press, bicep curl, push-ups, donkey kicks and ab crunches for 15 reps per exercise. I do this as many times as I can in 25 minutes and then ďŹ nish with 5 minutes of ab variations.

2019 NOV/DEC | M&F HERS | 29

You went on to compete (and win) numerous fitness model shows all over the US, could you tell us a bit about that?

I love competing. It is one of the best feelings in the world; especially when you are a professional, take your preparation seriously and have great coaches who really know your body. Over the past 10 years, I've competed in competitions in New York, San Diego, Las Vegas, Chicago, Orlando and Los Angeles. I won a lot of those shows and have some awesome titles because of it, including Ms Bikini California and Ms Bikini Southern California. Every show is a new opportunity to perfect your look from the year before and improve on certain areas. I am very competitive so this was a good outlet for me.

We've noticed that you were also a former Miss Australia Galaxy and more recently, held the title of Miss Nevada.

What is it like to be a beauty queen?

I had been watching the Miss USA and Miss Universe pageants ever since I was young and always wanted to grace the stage in a beautiful gown. It was honestly my biggest dream. Fast forward and there I was as Miss Australia with the sash and crown. I prepared for the international pageant in the same way I would for a fitness competition, however, I upped my cardio and changed the tempo of my training. I was so used to striving for “ripped” in my fitness competitions, that I had to tone it down to “lean and feminine” for the pageant, so I included a lot more full-body conditioning and circuits. This change definitely worked, as I won the Best Body category at the Miss International Pageant in 2016, when I was Miss Nevada.

The thing I love most about pageantry is the endless amount of glitter, sparkles and wardrobe. There is never a time when you can be wearing too many rhinestones in pageants. I remember during rehearsals, we would be wearing the most fabulous, feathered, blinged-out dresses... and it was only 9am in the morning! Love it!

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So how did you go from being a beauty queen, winning some of the biggest fitness shows in the world and organising the love lives of your matchmaking clients, to owning (and running) your own business, Better than a Boyfriend Co? A few years ago I was approached to work for one of the USA's premier matchmaking firms in LA as a representative and matchmaker. With my background in life coaching and psychology, this was a natural fit and I absolutely loved meeting the clientele, profiling them and then helping the team build their dating portfolio. I have worked with everyone from doctors, investment bankers, ex-pro athletes to entrepreneurs, stay at home mothers and elite models. The majority of my clients were multi-millionaires who were ultimately looking for love and really needed help and guidance in this area. I love matchmaking and nothing makes me happier than when I hear the success stories of my clients.

I helped a lot of my clients deal with the dating world and all of the dilemmas that come with it, whether they were recently single or just couldn't figure out why their past relationships had ended.

After hearing all of their stories and the common issues that kept popping up, I formed my own company, Better than a Boyfriend Co. as a relationship, dating and love advice portal, where women (and men) could get my straight to the point, expert advice on these sensitive topics. It doesn't matter whether you are a millionaire tech entrepreneur or a fitness instructor at the local gym, everyone goes through the same flux of happiness and heartbreaks in dating - and honestly I've heard everything! The new website launches this month at betterthanaboyfriend.co.

Your company Better than a Boyfriend Co. also has a product line, could you tell us about that?

Yes. There are 2 parts to our business.

We have our relationship and dating coaching and advice, as well as a line of sassy gift items for women that are available through Amazon.com. Basically I came up with the idea after some friends had gone through breakups, and I couldn't find anything to send them that was chic and would cheer them up. We have just launched our new product range of wine

tumblers and bath bombs that are perfect for a post-breakup pick me up, or for a cute birthday gift or bachelorette party. All of our new products are debuted on our Instagram @betterthanaboyfriendco and followers receive first access to everything so go and check it out!

What advice do you have for women that want to create real and lasting change in their lives?

Firstly, I think this all comes down to clarifying your goals and what YOU really want for your life. I am a big advocate of weekly goal setting and planning everything I do in a paper diary. To me, if it’s not in my planner, then I probably won't do it. This even includes all of my workouts, what they are and if I can fit in another session at night before I go to bed. I also think that vision boards are super important, so that every day you are reinforcing how you want your life to look and feel. This truly works, as I have been able to manifest everything I've had on my vision boards since I was 21. I also believe that you have to seriously take control of your time and break it down into mini goals. The time passes anyway so you might as well do something with it! Surround yourself with positive, like-minded people, who champion you and want to see you kick ass! Keep your eyes on your own lane and just go for it.

Any parting words of wisdom?

One of my favourite quotes from Brendon Burchard sums it up pretty well: "Who does she think she is? It appears she is someone living her life unconcerned with who you think she is". With everyone's focus now on social media 24 hours a day, I feel as though so many people waste their time consuming other people's information and have stopped focussing on setting and achieving their own goals. Nothing is wrong with some Insta motivation, but make sure you take action. Be bold! Try new things!

Who cares if you fail, at least you had a go. Right now I have SO many exciting plans for Better than a Boyfriend Co in 2020, but I also know there are 2 months left in 2019, so I am making the most of them. I have just started ballet again (after 20 years) and I am probably the most inflexible person in the whole school, but I know in 6 months I will surprise myself with how good I will be. I am also doing my MBA which is challenging, but everything great comes with a little challenge.

co

Instagram @betterthanaboyfriendco

betterthanaboyfriend.

@courtneybarberofficial

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s

i

b

Connect with Courtney

Instagram: @courtneybarberofficial Instagram: @betterthanaboyfriendco Website: betterthanaboyfriend.co Amazon: Better than a Boyfriend Co

2019 NOV/DEC | M &F HERS | 33

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OCT/NOV 2019

Nutrition

We are seasonal beings. Each person will have their favourite time of the year, this also includes which time of the year you find it easier to stick to your training and nutrition plan. Summer can be difficult especially as we tend go out more, enjoying vacation time and the festive season with family and friends. We are surrounded by tempting treats, and when motivation levels are low the chance of overindulgence is so much higher. And extremely important in the summer weeks ahead, is to stay HYDRATED! We have some great ideas to pep up your water.

Summer nutrition tips: • STAY HYDRATED! • Grill leaner cuts of meat, grilled vegetables are also delicious and keeps your fibre intake high so that you feel fuller for longer.

• Watch out for sugary drinks, especially alcohol. Try not drink alcoholic beverages every day.

• Pre-plan meals as much as possible. Try not to starve yourself during the day, and then overindulge in the evening. Pack a healthy on-the-go snack.

• When dining out, look for healthier options.

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HEALTHY

SUMMER

FUN RECIPES for HERS Fit Girls

“Take care of your body. It’s the only place you have to live.” ~Jim Rohn 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 a natural progression for her to take inspiration from the dishes she grew up with and turn it into a modern, playful and healthy experience. Born with Congenital Hip Dysplasia and 14 operations later she is adamant to make people aware of the health benefits of eating the right foods.

She is also no stranger to television and print media and can now be seen as the lifestyle chef on one of SA’s largest television breakfast shows, Die Groot Ontbyt, as well as on the Home Channel’s Health program called Real Health and her cooking inserts called Better Choices. She also hosted several cooking inserts on SuperSport where she created her mouth watering signature dishes with the assistance of SA’s top PSL Soccer Players. Izelle is a CANSA Ambassador, the food editor for Muscle and Fitness HERS Magazine.

If you are a summer person, there are so many reasons to welcome the warm weather with open arms.

We love stripping off the layers of clothing and breaking out our favourite summer dresses, t-shirts and shorts and get a healthy dose of Vit-D! Our taste in food also changes, we looking for fresh, light foods that is easy to pre-prepare, who wants to spend hours in the kitchen when the weather is just beautiful outside, right? Our Food Editor and Lifestyle Chef, Izelle Hoffman has some delicious and healthy recipes for us. And what is really great about these, they can be pre-prepared and popped into the freezer. An added bonus is that these recipes can be enjoyed warm or cold.

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BOBOTIE BURGER PATTIES PREP TIME: 15 MIN COOKING TIME: 10 MIN SERVINGS: 5 INGREDIENTS FOR THE BOBOTIE PATTIES 500g ostrich mince or extra lean beef mince 1 small red salad onion diced 1/2 tsp cloves 1 tsp crushed garlic 1 1/2 tsp oryx salt 38 | M& F H ERS | NOV/DEC 201 9

1/2 tsp 1 1/2 tsp 1 tsp 2 tbsp 2 tbsp 2-3 50g 1 1 egg

ground black pepper curry powder (I used mild) turmeric lemon juice raw honey bay leaves crushed till fine of raisins heaped tbsp almond flour whisked

FOR THE CHUTNEY PEACHES 100g dried peaches soaked in hot water till soft then drained 1 tbsp olive oil 1 small red salad onion diced 2 tbsp raw honey 1 tbsp balsamic vinegar 1 tsp paprika 1/4 tsp oryx salt 1 tsp dried parsley

INSTRUCTIONS For the patties Add the onion, all the spices, and raisins to the mince and mix well.

Add the lemon juice, honey and whisked egg and mix through.

Form 5 patties Pre heat a large frying pan with olive oil Cook the patties to your desire and allow to cool of slightly.

In the meantime in a separate frying pan fry the onion till brown, then add all the chutney peaches ingredients and stir fry till the honey has caramelized and created a sticky layer over the peaches Serve on top of the patties with a burger base of your choice.

CARAMELISED ONION & FIG TART/PIE PREP TIME: 10 MIN BAKING TIME: 25 - 30 MIN PORTION: 8-10

1/4 tsp ground black pepper 50g dried chopped figs 1 red salad onion diced 1 tbsp Olive oil 2 tbsp Balsamic vinegar 2 tbsp raw Honey 1/4 tsp Oryx Salt 30g Pine nuts A sprinkle of almond flour, sesame seeds and Fresh sage for garnish

INGREDIENTS

INSTRUCTIONS

500g 1 cup 1 tsp 2 1 tsp 1 2 5 1 tbsp 1/4 tsp

Preheat oven to 200’C. Prepare baking dish with non-stick spray In a medium size frying pan, fry the onion in 1 tbsp of olive oil till golden, Add the honey and balsamic vinegar and allow to caramelize, season with 1/4 tsp salt but remove from heat before the sauce goes completely sticky.

Set aside. In a mixing bowl, mix the sweet potato mash, almond flour, 1 tsp salt,

Sweet potato mash Almond flour Crushed garlic heaped tbsp Sesame seeds oryx Salt heaped tsp Dried sage Eggs whole figs cut in 1/4’s olive oil oryx salt

crushed garlic, sesame seeds and dried sage.

Whisk the 2 eggs separately till fluffy before adding it to the sweet potato mixture, stir well.

Transfer the sweet potato mix in a baking dish and create a base- I do prefer an uneven texture so no need to smooth it out completely.

Cut the figs into 1/4 pieces place in a mixing bowl, add 1 tbsp of olive oil, 1/4 salt and ground black pepper and mix well, then arrange on top of the sweet potato base and sprinkle the dried fig pieces over.

Finish off by dripping the figs with the caramelized onion and sprinkle with pine nuts.

Bake for 25-30minutes Remove from the oven and garnish with almond flour, sesame seeds and fresh sage leaves before serving and enjoy.

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SUNDRIED TOMATO, BUTTERBEAN & SWEET POTATO CUPS

1 tsp paprika 1 can of butterbeans drained and washed 300g Roasted or cooked sweet potato 50g Sundried tomato 6 eggs 1 tsp Thyme Ground black pepper

PREP TIME: 10 MIN COOKING TIME: 20MIN ON 200’C SERVINGS: 6 X 2 PER PORTION

INSTRUCTIONS

INGREDIENTS 1 large red onion diced 1 tbsp Olive oil 1 tsp honey Pinch of salt

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Preheat oven to 200’C Prepare muffin trays with non stick spray.

Fry the diced onion with olive oil till golden brown, add the honey and salt and allow to caramelise.

Add the butterbeans and paprika, set

aside.

Whisk the eggs and thyme in a mixing bowl.

Arrange the butterbean mix and sweet potato in the muffin rounds.

Top with the egg mixture and finish off with ground black pepper Bake for 25min

BLUEBERRY TART PREP TIME: 10 MIN BAKING TIME: 15 - 20 MIN PORTION: 1 LARGE TART OR 12 MINI TARTLETS INGREDIENTS FOR THE CRUST 200g soaked and mashed dates 150g Almond flour 50g quinoa 2tsp Caramel essence 1/2 tsp oryx salt FOR THE FILLING 500g sweet potato mash

100g 3 tsp 1 tsp 1/2 tsp 2 tbsp 3

Almond butter Caramel essence Vanilla essence oryx Salt raw Honey eggs

GARNISH 180g fresh blueberries 1 tsp Honey 1 handful of freshly chopped Mint 2g oryx Salt 1 tsp Caramel essence INSTRUCTIONS Preheat oven to 190’C Prepare your pie dish with non stick spray In a mixing bowl, soak the dates in hot

water till soft and drain.

Add the almond flour, quinoa, salt and essence and mix well till crumb-like texture Make a pie crust by evenly distributing the mixture in the pie dish and pressing down firmly. Set aside.

Mix the sweet potato mash, almond butter, essence, salt and honey. Whisk the eggs separately till fluffy and add to the mixture. Mix well and pour into the baking dish.

Bake for 15-20min till filling is set and crust is a dark golden brown color.

Place blueberries in a small mixing bowl, drizzle with honey, add the caramel essence, salt and handful of chopped mint, mix well.

Arrange the blueberries on top of the tart/ tartlets, and sprinkle with almond flour Garnish with fresh mint.

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PULSE

NUTRITION

Give water a refreshing makeover by infusing it with fresh fruits, herbs, and other flavours.

WATER INFUSIONS

“Adding some fresh fruit, herbs, and other foods to water brings more flavour to water, so you’re more likely to keep drinking it”, says Lyssie Lakatos, RDN, co-founder of the Nutrition Twins (nutritiontwins.com).

“Plus, you’re getting added antioxidants and vitamins as the ingredients diffuse into the water but with very few calories.”

Mint Cucumber Citrus Water Cucumbers are not only incredibly refreshing, they are also packed with antioxidants and antiinflammatories. “I love to snack on the fruit after it’s been sitting in the water — it gets really plump and delicious!” says Lakatos.

INGREDIENTS

¼ ¼ 1 ¼ *

cucumber, thinly sliced lemon, sliced lime, quartered cup mint 250ml

FRESHEN UP From fruit-infused waters to cleaner cocktails, these summer drink favourites help you beat the heat, day and night

BY HERS EDITORS

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1. Place cucumber, lemon, lime, and mint into a glass and add water.

2. Allow ingredients to sit for 15 to 30 minutes before drinking.

(The longer they sit, the more intense the flavour.)

PER SERVING (INCLUDING CUCUMBER)

Calories: 11, Fat: 0g, Carbs: 3g, Fibre: 0.4g, Protein: 0.5g

A NN A I VA N OVA /A L A M Y

DIRECTIONS

Pineapple Lemon Ginger Water

FLAVOUR BOOSTERS

Pineapple gives sweetness while adding only 13 calories and providing the digestion-improving enzyme bromelain, along with vitamin C. Lemon boosts vitamin C and flavour, while antiinflammatory ginger rounds out the healthpromoting benefits.

Try mixing and matching the following ingredients (or use them solo) to give your water more pizzazz.

INGREDIENTS

6 cubes pineapple, fresh or frozen 1 cup water Ice to chill 2 slices lemon ¼ tsp fresh ginger, peeled and chopped or shaved

LIME

DIRECTIONS

1. Place pineapple into a large glass. Gently press down on the fruit into sides of glass with a muddler or wooden spoon, being careful not to smash it into a pulp.

2. Add water, ice, lemon, and ginger.

GINGER

PER SERVING

Calories: 13, Fat: 0g, Carbs: 4g, Fibre: 2g, Protein: 0g

Apple Pear Water

F R O M L E F T: T H E N U T R I T I O N T W I N S ( 2 ) ; A L A M Y ( 6 )

“This drink not only tastes great, it also helps to flush bloat, puffiness, and excess salt out of your system. Plus, it’s a good source of potassium. You can sub in any mint, but we like spearmint to help ease indigestion and calm the stomach. The apple-cider vinegar may help control bloodsugar levels when you drink it before eating”, notes Lakatos.

INGREDIENTS

¼ apple, any variety ¼ pear, any variety 1 sprig spearmint or other mint * 350ml Ice to chill 1 tsp apple-cider vinegar

MINT

DIRECTIONS

1. Cut apple and pear into thin slices, leaving skin on. Add to large glass.

Use a wooden spoon to slightly mash and break down the fruit.

2. Add mint to glass, lightly bruising leaves by gently mashing it to release extracts and oils.

3. Add water and ice. Splash in apple-cider vinegar.

ORANGE

VA N I L L A B E A N S

PER SERVING

Calories: 4, Fat: 0g, Carbs: 1g, Fibre: 0g, Protein: 0g

WAT E R M E L O N

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ROSEMARY

GRAPEFRUIT

CINNAMON

LEMON

ALCOHOL INFUSIONS

Water isn’t the only beverage to benefit from a low-cal infusion boost. Liven up adult libations with fresh fruits and natural flavours. Cheers!

Fresh thyme heightens flavour.

PAT R Ó N

LOVE OF A LIFE-THYME * * * * 2

30ml Patrón tequila 15ml lemon 10ml pomegranate syrup 10ml honey dashes Peychaud’s bitters Absinthe Prosecco Fresh thyme sprig

Shake first 5 ingredients together with ice. Strain into an absintherinsed coupe glass. Top with a float of Prosecco and garnish with thyme sprig.

Created by Lucinda Sterling, partner at Middle Branch, in New York City, USA, for a limited time.

BERRIES

YO U R M A K ES P I R I T N OW USION! INF

GOJI-BERRY-INFUSED VODKA 1 cup vodka ½ cup dried goji berries

Combine vodka and goji berries in sealable glass jar and store in a cool, dark place for 1 week, shaking periodically. Remove berries. Strain and store.

CUCUMBER

Excerpted from Zen and Tonic: Savory and Fresh Cocktails for the Enlightened Drinker, by Jules Aron. Copyright 2017. Used with permission of Countryman Press. All rights reserved.

A L A M Y ( 7 ); C O UR T E SY OF PAT RóN

CARDAMOM

46 | M&F H ERS | NOV/DEC 201 9

limitless

ANGIE WILLSON

INSTAGRAM @ANGIE.WILLSON PHOTOGRAPHS BY JONATHAN CASTELLANOS JCSMOOTH PHOTOGRAPHY @_JCSMOOTH.COM_

INTERNATIONAL FITNESS MODEL ANGIE WILSON STARTED HER JOURNEY IN THE FITNESS INDUSTRY AT A VERY YOUNG AGE. She lives and breathes the fitness lifestyle. Angie gives us some great advice how to balance a busy schedule without compromising on your fitness goals as well as awesome tips how to look your best for photoshoots.

training and diet is as much a part of my families lifestyle as any other aspect.

What supplementation do you use?

I use a protein powder to supplement a meal/snack each day. I also use a pre-workout if I need some extra energy before a workout.

As a fitness model, showcasing a healthy physique is important, but beauty also plays a big part in the overall package you represent. Any beauty secrets you can share with us?

Drink a lot of water. We all know the benefits of water yet usually still do not drink enough. I aim for a minimum of a gallon of water each day. I wear a good quality moisturizer with a high SPF in it daily, regardless of what I’m doing to try and minimalize sun damage. I wash my face in the morning and at night and I also do a good chemical peel at least once a year to get more of a healthy glow.

You often travel, that can make sticking to your training and nutrition routine difficult. What steps do you take to ensure that you stay on track?

I always book a hotel a with a gym and pack my gym clothes. I look at restaurants ahead of time to see what healthy menu options they have so I’m already prepared when I get there. I also meal prep many When and how did your passion for health and fitness start.

My passion for fitness started in my late teens. The gym I joined ended up being the one that trained the Canadian Women’s Olympic powerlifters. I loved how muscular their legs were. I got hooked and started working my legs hard.

My love for fitness got even stronger after I became a mom of two. I wanted to get back into shape so I joined a local gym that was full of female fitness competitors. That was exciting and the energy was contagious. I did my first fitness competition after my second son turned one as a goal. It got me in amazing shape.

I couldn’t believe how I transformed, I loved it and have not looked back.

As an international fitness model it is of the utmost importance that you always stay in fantastic shape all year round.

How do you achieve this?

48 | M&F H ERS | NOV/ DEC 2019

I think it’s important to make your health a priority and a part of your overall lifestyle. I had to break my bad habits and desires for unhealthy foods and learn to create way more excitement around eating healthy foods that align with my goals. Once I achieved this, it made it a lot easier to maintain a more desirable figure year-round.

What approach do you take towards your training and diet?

I approach training and diet as if it is a must! Like eating, drinking water or work or family. I have a great support system from my husband, when I started working out, he soon got on board too.

Then I added a trainer that gets me, supports the food I love and a diet that I can stick to. That give me an extra push and motivation. The support and drive just adds up, which makes it a whole lot easier to succeed at my goals. Now

foods and snacks that are easy to carry and keep me away from being hungry and avoid the temptation of cheating.

How do you balance your challenging modelling schedule, family and business with your fitness schedule?

Honestly it can be very tough but it just comes down to scheduling. I make sure that I get my workout done early in the morning before my day gets hectic. I am also very fortunate to have such an amazing husband and family who are just excited by my successes as I am.

What special preparations do you make for a fitness photoshoot, does it differ from a glamour shoot?

I try to trim down, do extra cardio, drink over a gallon of water each day and limit or eliminate cheat meals a few weeks before any shoot. I treat all shoots equal because ideally you want to look your best for all shoots.

Photoshoots can be extremely intimidating, what tips can you give us how to make the experience more fun and less stressful.

I study looks and poses all the time. I have a Pinterest account where I can save all of my favorite looks for inspiration. I also study the photographer to see what their images look like ahead of time and try to get a feel for what to expect and I practice corny poses in the mirror. lol What advice can you give our HERS readers interested in pursuing a fitness modelling career?

Love yourself. Set goals! Place pictures all over the place. Tell yourself you can do it. Visualize yourself as if you are that person today. Never ever give up and go for it!

You literally need to place your focus on what you want to become, not who you are today or your current situation. If you hold your vision close and work towards that every day, it will happen! Then invest in a top nutritionist to help with a healthy diet that aligns with your goals and get a trainer or partner you like that will push you in a healthy way when you don’t want to push yourself.

What words do you live by.

Your only limit is in your mind!

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OCT/NOV 2019

Health

October was Breast Cancer Awareness month globally.

The aim is to increase awareness, support and treatment of this disease. In this issue of HERS, with courtesy of CANSA, we want to educate our readers what the warnings signs are and how to do a self-examination “Early detection can save your life”.

“CANSA places the focus on women reducing their cancer risk during October. However, they encourage women to make their health a priority all year round, by knowing what is normal for their bodies, and being aware of the symptoms of cancer.

Women need to be empowered with knowledge regarding lowering their cancer and health risk and recognising warning signs. Annual medical check-ups are highly encouraged as is cancer screening for early detection, as symptoms don’t always present until cancer has spread.

Women need to lead a healthy, balanced lifestyle, cutting out lifestyle factors that increase their cancer risk.

This October CANSA focuses on breast cancer, particularly turning the spotlight on the needs of patients with advanced or metastatic breast cancer (MBC). Breast cancer is the leading cancer affecting women in South Africa. According to the National Cancer Registry, 1 in 27 women are at risk of being diagnosed in their lifetime.”

For more information visit cansa.org.za

2019 NOV/DEC | M&F HERS | 51

HEALTH

BREAST CANCER AWARENESS

CANSA

EDUCATES ON RIGHTS OF WOMEN TO CANCER SCREENING The Cancer Association of South Africa (CANSA) supports the National Department of Health’s efforts to prioritise awareness of breast and cervical cancer and to educate women with knowledge of symptoms, screening opportunities and lowering cancer risk.

In August, in line with its 365 Day Health Challenge, CANSA encourages women to get screened and to proactively share this on every available platform, including social media encouraging and challenging other women to get screened.

Breast cancer is the most common among South African women with a lifetime risk of 1 in 27, according to the 2014 National Cancer Registry (NCR). Cervical cancer is the leading cause of cancer deaths and the second most commonly diagnosed cancer (excluding basal cell carcinoma) amongst women. The estimated life-time risk among all women in South Africa is 1:42.

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2019 NOV/DEC | M& F HERS | 53

Research has shown that a limited knowledge of symptoms, as well as misconceptions, stigma and shame around cancer and screening, especially cervical cancer, cause delays in women going for screening or seeking appropriate care.

Gerda Strauss, CANSA’s Head of Service Delivery emphasises the importance of screening and early detection, “We urge women to get to know what is normal for their bodies, so that when they do a monthly breast self-examination (BSE), they may detect any changes, signs and symptoms of breast cancer. Get to know the warning signs and symptoms. We’re excited to share an educational video that shows women how to perform a BSE, it’s available on our website and social media platforms from 9 August.”

“Women who recognise these symptoms should urgently contact CANSA, a health practitioner or their local clinic for a Clinical Breast Examination (CBE). Women who have no symptoms of breast cancer should request an annual CBE when visiting primary health care centres as it’s their right, as per the National Department of Health Breast Cancer Control Policy. Women with a family history of breast cancer should be especially aware of symptoms and not neglect screening”, added Strauss.

CANSA’s support to cancer patients also includes medical equipment hire, wigs, counselling, support groups, online support groups and resources and CANSA Care Homes where patients receiving treatment far from home can stay during treatment. https://www.cansa.org.za/cansas-care-support/cansa-care-homes/. Further, CANSA RIIHUV SURIHVVLRQDO ÀWWLQJ VHUYLFHV DQG IXOO range of breast prostheses, bras, swimwear and lymphoedema garments at CANSA Care Centres nationally via its partnership with M Store.

CANSA advocates a mammogram every year for all women from age 40 to 54 for purposes of non-symptomatic breast screening (women 55 years and older, should have a mammogram every two years – or if they choose, continue with an annual mammogram). Public Hospital Breast Clinics or the Radiological Society of SA (RSSA) on 011-794 4395, https://rssa.co.za/ can be contacted to arrange for a mammogram.

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Most cervical cancers are caused by the human papilloma virus (HPV), making it one of the most preventable cancers when the HPV vaccination is implemented appropriately. The vaccination is safe and most effective when given at an early age (9 years and older) or before sexual debut. In SA the HPV vaccination was approved by the South African Health Products Regulatory $XWKRULW\ LQ )HE IRU LWV HIĂ€FDF\ “All women should go for Pap smears at least every three years, from the age of 25, to detect abnormal cells early.

However, women are entitled to and can request screening at a younger age.

Women making use of public sector screening services are entitled to three free Pap smears per lifetime, starting at the age of 30 years or older, with a 10-year interval between each smear. If women experience abnormal symptoms, they can request a Pap smear at local government clinics. CANSA provides Pap smear screening at CANSA Care Centres around the country,� Strauss concludes.

HIV infected women are at an increased risk for HPV infection at an earlier age (13-18 years). Those who are HIV positive should be, and are

2019 NOV/DEC | M &F HERS | 55

entitled to be, screened for cervical cancer at diagnosis and subsequently every three years if the screening test is negative and at yearly intervals if the screening test is positive. Effective treatment of women with abnormal screening tests is important.

For further information please contact info@ cansa.org.za or call toll-free on 0800 22 66 22 or ÀQG \RXU QHDUHVW &$16$ &DUH &HQWUH RQ www.cansa.org.za.

5 6 | M&F H ERS | NOV/DEC 2019

BREAST CANCER RISK FACTORS

BREAST CANCER EARLY DETECTION IS KEY

0DQ\ ZRPHQ ZKR DUH XQGHU DUH GLDJQRVHG ZLWK EUHDVW cancer

Being overweight & having low levels of SK\VLFDO DFWLYLW\ LQFUHDVHV ULVN

$OFRKRO DQG WREDFFR use increases the ULVN

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Women who have QHYHU KDG FKLOGUHQ RU RQO\ KDG WKHP DIWHU KDYH LQFUHDVHG ULVN

BREAST CANCER WARNING SIGNS 'R PRQWKO\ EUHDVW self H[DPLQDWLRQV a *R IRU UHJXODU VFUHHQLQJ FOLQLFDO EUHDVW H[DPLQDWLRQV 6\PSWRP IUHH ZRPHQ DJHG WR VKRXOG JR IRU D PDPPRJUDP HYHU\ \HDU ZRPHQ \HDUV ROGHU VKRXOG FKDQJH WR HYHU\ \HDUV

1. In the mirror - ,Q IURQW RI D PLUURU FKHFN IRU DQ\ FKDQJHV LQ WKH QRUPDO ORRN DQG IHHO RI \RXU EUHDVWV VXFK DV GLPSOLQJ VL]H GLIIHUHQFH RU QLSSOH GLVFKDUJH ,QVSHFW IRXU ZD\V DUPV DW VLGHV DUPV RYHUKHDG ÀUPO\ SUHVVLQJ KDQGV RQ KLSV DQG EHQGLQJ IRUZDUG 2. Lying down - /LH RQ \RXU EDFN ZLWK D SLOORZ XQGHU \RXU ULJKW VKRXOGHUV DQG \RXU ULJKW KDQG XQGHU \RXU KHDG :LWK WKH WKUHH PLGGOH ÀQJHUV RI \RXU OHIW KDQG PDNH VPDOO FLUFXODU PRWLRQV IROORZV DQ XS DQG GRZQ SDWWHUQ RYHU WKH HQWLUH EUHDVW DUHD XQGHU WKH DUPV DQG XS WR WKH VKRXOGHU ERQH SUHVVLQJ ÀUPO\ 5HSHDW XVLQJ ULJKW KDQG RQ OHIW EUHDVW 3. While bathing - :LWK \RXU ULJKW DUP UDLVHG FKHFN \RXU ULJKW EUHDVW ZLWK D VRDS\ OHIW KDQG DQG ÀQJHUV à DW XVLQJ WKH PHWKRG GHVFULEHG XQGHU /\LQJ GRZQ 5HSHDW RQ WKH RWKHU VLGH 'R D VHOI EUHDVW H[DPLQDWLRQ HYHU\ PRQWK WR GD\V DIWHU \RXU SHULRG 5HSHDW PRQWKO\ ZLWKLQ VDPH WLPH LQWHUYDO

“The 1st doctor I saw dismissed my question about the painful lump under my arm because I was ‘too young’ for breast cancer.

When I eventually went for a 2 nd opinion we found out I had stage 3 Triple negative breast cancer. Cancer doesn't care how old you are.�

0HOLVVD :LOOHPVH \HDUV ROG DW WKH WLPH

Did you know? CANSA offers a variety of affordable BREAST PROSTHESES, for those who had to undergo a mastectomy/ lumpectomy

2019 NOV/DEC | M& F HER S | 57

HERS

SUGGESTS

SUN SKIN SAFETY

5 8 | M&F H ERS | NOV/DEC 201 9

NUXE SUN SPF30 FOR FACE & BODY This sun lotion with Sun and Water Flowers offers protection from the appearance of visible signs of skin ageing and promotes a sublime tan. ,WV Ă XLG WH[WXUH LV HDV\ WR DSSO\ ,W protects and moisturises; the skin appears supple and radiant. An incredible fragrance with notes of Sweet Orange, Tiare Flowers and Vanilla.

Water-resistant. Photostable.

Alcohol-free, non-comedogenic.

Paraben-free.

R440.00, Available at select Woolworths, Truworths & Edgars stores

THERAVINE SUN DEFENCE SPF30 A velvety, non-greasy textured SPF 30 sun protection cream. It offers immediate and effective protection. Ideal for skin that cannot tolerate sun exposure. It contains both UVA and UVB photoprotectors. Its technically advanced broad-spectrum SURWHFWLRQ IRUPXOD KHOSV ÀJKW IUHH radicals and DNA damage deep within the skin’s surface. Blended with a soothing botanical, Aloe Ferox leaf extract and vitamin-rich Tocopherol for ultimate protection and comfort.

SKINPHD SKIN PROTECT SPF30 SkinProtect SPF 30 is a moisturising Sunscreen that contains anti-oxidant to protect the skin from all harmful UVA and UVB rays as well as free radicals in the air. This product has GRXEOH SURWHFWLQJ EHQHĂ€WV LV water-resistant and suitable for all skin types.

R360.00, skinphd.co.za

R216, theravine.co.za

SKNLOGIC PROTECT SPF30 SKNprotect is a sun protection cream that offers provides a FHUWLĂ€HG KLJK EURDG VSHFWUXP UVA/UVB protection and DQWL DJHLQJ EHQHĂ€WV 5DVSEHUU\ extracts aids in healing after sunburn and reduces scar formation. SKNprotect is a non-whitening formula and is suitable for all skin types. Does not contain Octyl Methoxycinnamate.

MATTIFYING FACE Fluid DRY TOUCH SPF 50 7KH ÀUVW VKLQH IUHH long-lasting, dry touch SPF 50 sun cream. For men and women with combination or oily skin, looking for sun protection that does not leave their skin shiny.

LA ROCHE ROCHE-POSAY OCHE POSAY POS Anthelios An XL BODY SPRAY SPF50+ La Roche-Posay Anthelios XL Spray SPF50+ ultra-light sunscreen can be used on both the face and the body. It protects the skin from damaging UV rays that cause sunburn, DNA damage that can lead to skin cancer, pigmentation and skin ageing. The light formulation is in a convenient spray bottle, is non-greasy and leaves no white marks and is better suited to normal, combination and oily skin types.

R171.00, sknlogic.com

R185.00, dischem.co.za

R325.00, dermastore.co.za

2019 NOV/DEC | M &F HER S | 59

6 WAYS TO MAKE YOUR PERIOD LESS PAINFUL Don’t let that time of the month slow you down — here’s how to conquer cramps and other discomfort and feel stronger than ever

Take early action to help prevent your monthly cycle from taking control.

BY ALYSSA SHAFFER

It’s a pretty common scenario: You, on the couch, clutching a pillow, cursing your cramps. In fact, dysmenorrhea (the scientific term for pain associated with menstruation) affects about half of all women who get their period for at least one or two days each month. But discomfort doesn’t have to be a regular occurrence.

Follow these strategies to keep you feeling strong and healthy all month long.

“Most period cramps are caused by an overproduction or oversensitivity to the 6 0 | M&F H ERS | NOV/DEC 2019

3 Poses to Make You Feel Better

Yoga may not work miracles around your cycle, but it can certainly help provide at least some short-term relief. Instructor Kristin McGee, author of Chair Yoga, offers her favourite three poses to help reduce period pain.

HOW TO Begin on all fours, back flat and abs

engaged. Inhale; on the exhale, round spine toward ceiling, dropping head toward floor (“cat”). Inhale, arching your back and lifting head and tailbone (“cow”). Continue moving from cat to cow for 10 to 12 smooth breaths.

HEALTH

C L O C K W I S E F R O M T O P L E F T: M A R J A N A P O S T O L O V I C / G E T T Y I M A G E S ; R YA N J . L A N E / G E T T Y I M A G E S ; A L A M Y ( 3 )

hormone prostaglandin", explains Mary Jane Minkin, MD, a clinical professor of obstetrics, gynaecology, and reproductive sciences at Yale School of Medicine in the US. “Prostaglandins help the uterine muscles contract, but they can also cause other muscles like those in the gut to contract, causing pain as well as diarrhoea and nausea.�

Nonsteroidal antiinflammatory drugs (NSAIDs) like ibuprofen block the formation of prostaglandins. Take it 24 to 48 hours before your period is due with food, says Minkin. “It can be a little more difficult to stop the cramps once you miss that window.� Just don’t overdo it — NSAIDs can increase the risk of ulcers and other complications in high doses.

TING CLEAN t can e tempting to empty an entire sleeve of Oreos when you’re dealing with your period, but the cleaner you eat, the better you will feel. “Cutting back on reďŹ ned carbs, as well as salt, sugar, alcohol, and caffeine, can help reduce

PULSE

cramps and other symptoms by reducing inammation in the body�, notes Holly Lucille, ND, RN, a naturopathic doctor and author of Creating and Maintaining Balance: A Woman’s Guide to Safe Natural Hormone Health.

Calcium-rich foods, such as dairy, almonds, and dark green leafy vegetables like spinach and kale, may also help reduce cramps, as well as foods rich in omega-3 fatty acids, such as ROLYH RLO Ă D[VHHG DQG VDOPRQ

DO WO

S

YOUR

Who wants to push it when all you want to do is curl up in the fetal position? But exercise plays an important part in minimising your period problems. “Exercise helps decrease levels of estrogen while elevating feel-good hormones like beta-endorphins, so you start to feel better faster�, says Lucille.

The type of exercise doesn’t seem to make a difference, although 20 to 30 minutes of moderate cardio, such as riding a bike or going for an easy run, helps boost levels of endorphins. Restorative yoga

under right shoulder, keeping shin as parallel as possible to front of mat. Place palms or forearms on oor, feeling the stretch along right hip. Stay four to six breaths; switch legs.

and other modalities that emphasise gentle stretching of aching muscles can also help.

(See “3 Poses to Make You Feel Better,� below.)

OUT THE EMENT STORE Research shows several types of supplements may help reduce menstrual symptoms. Magnesium and calcium, for example, may help reduce pain when taken in moderate doses (about 300mg one to three times a day for magnesium and 1000mg daily for calcium), as well as vitamins D, E, and B1. Fish oil can help FRPEDW LQĂ DPPDWLRQ DQG other supplements, such as evening primrose oil, hav been tapped as effective way to reduce premenstrual syndrome.

shifting weight so you’re sitting back on heels and feet. Keep arms forward with ďŹ ngers relaxed and forehead resting on oor. Stay here for ďŹ ve to eight breaths.

CONSIDER THE PILL Women who consistently suffer through a painful cycle might want to consider birth control pills to help manage their symptoms, says Minkin. “The pills block ovulation, so your body will naturally make less prostaglandin�, she explains. It can also help women with irregular cycles better determine when they might be getting their periods (and can plan accordingly).

The latest generation of IUD devices such as Mirena produce a very low level of hormone, which in turn reduces the monthly thickening of the uterine lining, so PHQVWUXDO Ă RZ DQG SURVWDglandins) is reduced or eliminated.

MAKE SURE IT’S NOTHING SERIOUS Particularly heavy cycles may be due to a secondary disorder such as endometriosis or uterine Ă€EURLGV 2IWHQ SDLQ IURP these conditions last longer than normal menstrual cramps and get worse as your period continues. “If the medication you’re taking is not helping, it’s worth calling your doctorâ€?, says Minkin. “We can help make it better and rule out whether there’s a bigger medical issue in play.â€?

2019 NOV/DEC | M &F HERS | 61

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OCT/NOV 2019

Fitlife

Embarking on your fitness journey on your own can be a difficult task. It takes sheer determination to reach your goals especially on the days when your motivation levels are at their lowest. So why not consider a training buddy?

You can motivate each other, your partner can help you push just that little bit harder too, especially if you have a competitive spirit. And when you just don’t “feel like” that workout tonight, chances are that you won’t want to let your training partner down. We have a challenging and fun workout for you in this issue of HERS. So, if you have some extra time during the holiday season, grab a partner and BUDDY UP!

2019 NOV/DEC | M& F HERS | 63

Buddy Up

Ida Lundgren

A gym partner can make every workout better.

Ida Lundgren and Bianca Van Damme (you may know their famous fathers) show how pairing up yields big benefits.

BY ALYSSA SHAFFER

Bianca Van Damme

WORKOUT BY JEN WIDERSTROM

PHOTOGRAPHS BY PER BERNAL

HAVING A GYM BUDDY gives you more than just an opportunity to catch up on the latest gossip — it’s a chance to improve your fitness and make your workouts a lot more fun. “Having a partner makes every workout more motivating — you have someone to lean on and who can give you feedback”, notes Biggest Loser trainer Jen Widerstrom, author of Diet for Your Personality Type. Workout partners Ida Lundgren and Bianca Van Damme have names you might recognise — their fathers Dolph and Jean Claude paired up in the action classic Universal Soldier, and each has his own storied film career.

(Bianca’s mother, Gladys Portugues, is a former competitive bodybuilder.) Both women have kept their actionstar lineage intact with regular workouts and martial arts training.

The workouts here are designed in two parts: Do them separately or on the same day, depending on your schedule.

“You’ll have four mini full-body workouts strung together, which has a layering effect”, explains Widerstrom. Do the exercises in the order given to pre-fatigue muscles so you’ll work harder with each round. Intensity is also key: “Go all out for 35 seconds, then use the next 25 seconds to recover”, says Widerstrom. “Your heart rate will spike, which will boost the burn.”

On days when you want to add more cardio or have time for only a quick workout, do the martial arts drills. They’ll help you get lean and improve your stamina so you — and your buddy — can have plenty of energy to hit the gym together again tomorrow.

PART 1

CIRCUIT A

Sculpting Circuit

How it works: Warm up for five minutes (jump rope, walk or jog on treadmill, bike, row, etc). Then do each circuit three times consecutively before moving on to the next one. Do each exercise for 35 seconds at an all-out effort; rest for 25 seconds, then continue to the next one. Recover for one minute between circuits.

Hollywood legend Dolph Lundgren helps Bianca and Ida elevate their fitness.

DB Push Press WORKS: SHOULDERS, CORE

Squat Box Jump WORKS: GLUTES, LEGS

Stand behind plyo box or step, arms at sides. Lower into a squat.

Jump up explosively, swinging arms forward for momentum. Land with knees soft. Step down or lightly jump back to start; repeat.

66 | M&F H ERS | NOV/DEC 2019

H A IR & M A K E – U P BY N ATA L IE M A L C H E V

Stand with feet hip-distance apart holding weights at shoulder height, palms facing each other (not shown).

Dip hips and knees, then explosively push up with legs as you press weights up, extending arms.

Lower to start.

Reverse Lunge

WORKS: GLUTES, LEGS

Stand with feet together, holding dumbbell in front of torso with elbows bent.

Lunge backwards with right leg, bending both knees about 90 degrees.

Push through left heel to step back to starting position and repeat.

Reverse Lunge

Med Ball Sit-up WORKS: CORE

Med Ball Sit-up

Lie face-up on floor holding a medicine ball in both hands, arms extended over chest.

Lift torso off floor, keeping feet down; reach ball up and forward. Lower back to start and repeat.

CIRCUIT B Leg Extension

Leg Extension WORKS: QUADS

Sit with back firmly pressed against pad of leg extension machine; adjust bar so it falls mid-shin, and lightly grip handles for support.

Press bar up, flexing feet.

Hold for two counts at the top of the contraction; lower to start and repeat.

Leg Curl

WORKS: HAMSTRINGS

Lie facedown on bench of leg curl machine with calves behind pad; lightly grip handles for support.

Curl heels toward glutes; pausing for one count at peak contraction. Lower bar back to start and repeat.

Leg Curl

2019 NOV/DEC | M & F HERS | 67

Elbow Plank WORKS: CORE

Begin facedown on floor, legs extended and elbows on floor under shoulders. Lightly grasp hands together.

Lift hips, forming a straight line from head to heels.

Hold here (35 seconds).

Push-up

Push-up Series

WORKS: CHEST, TRICEPS, CORE

Begin in a wide push-up, palms on floor wider than shoulders, fingers forward.

Keeping core tight, bend elbows about 90 degrees as you lower chest toward floor.

After 1 rep, bring hands so they are only a few centimetres apart, fingers pointing forward. Lower chest toward floor, this time bringing elbows close to sides. Push back to start and repeat series.

Elbow Plank

CUIT C

Seated Cable Row

Seated Cable Row WORKS: BACK

Lateral Raise

Sit tall at the low-pulley row machine holding V-bar attachment in front of body with arms extended, core tight.

Pull handles toward torso, keeping arms close to body.

Hold for one count, then slowly extend arms back to start and repeat.

Lateral Raise

WORKS: SHOULDERS

Stand tall with feet together, holding dumbbells at sides with palms facing each other.

Lift arms out to sides to shoulder height, keeping torso still and core tight, until arms are parallel to floor. Hold for one count, then slowly lower back to start and repeat.

Dumbbell Sumo Squat

Kneeling Cable Crunch

WORKS: GLUTES, THIGHS

Stand holding a dumbbell vertically with both hands in front of thighs, feet wider than shoulder distance, toes slightly pointed out.

Lower into a deep squat, making sure knees are tracking over toes as you lower weight toward floor.

Hold for one count at the bottom, then push through heels to stand back to start.

Repeat.

WORKS: CORE

Attach a rope handle to the top pulley of cable machine. Kneel down facing the stack, grasping an end of the rope in each hand with arms extended.

Crunch chest toward hips, pulling rope toward head. Hold here one count, then straighten back to start and repeat.

Channel your inner action star with fightskills-based movements.

“Martial arts exercises not only burn a high number of calories, they’re also great for creating beautiful, dense muscle tissue because you’re training with impact” ”, explains Widersttrom.

PART 2

Fat-Blasting Cardio How it works: This high-energy workout combines boxing and kicking drills. If you’re a lefty, do the boxing drills with the opposite lead hand. Ending with a short, seated meditation helps you finish mentally strong.

ND 1 (5 MIN)

Boxing Drills/ Warm-up Left jab

20 punches (left jab, right cross) 20 punches (left hook, right hook) 20 punches (left uppercut, right uppercut) Complete series for 90 seconds. Rest 1 minute.

Repeat series; rest 1 minute.

2019 NOV/DEC | M&F HERS | 69

ROUND 2 (5 MIN)

Boxing Combinations Left jab, right cross, left hook Left jab, left jab, right cross, left uppercut Left jab, right cross, left hook, right uppercut Left jab, left hook, right uppercut Complete series for 90 seconds. Rest 1 minute. Repeat series; rest 1 minute.

Kicking Combinations 10 front kicks 10 side kicks 10 roundhouse kicks Do series on one leg without putting foot down. Rest 1 minute and repeat on opposite side.

Continue for given time.

ROUND 4 TRAINER:

Jen Widerstrom teamjennifer.com @jenwiderstrom

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(5 MIN)

Kicking with Impact Do series against a heavy bag.

(If you don’t have a bag, just repeat above.)

10 front kicks 10 side kicks 10 roundhouse kicks Do series on one leg without putting foot down. Rest 1 minute and repeat on opposite side. Continue for given time.

ROUND 3

(5 MIN)

SEATED MEDITATION (1 MIN)

Seated Meditation Sit up tall in a cross-legged position, hands on thighs. Close your eyes and breathe evenly.

SUMMER GYM BAG

No matter the weather, you love to work out - whether it's indoors or outdoors.

During the hot summer weeks though, you might want to take a little extra care to pack some products that will help you cope with the heat and your busy social schedule. The team at HERS suggests a couple of must-have gym bag essentials to always keep on hand.

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So, let’s start at the beginning, your GYM BAG. Look for a gym bag that has convenient compartments and is suitable for dry and wet storage. One of our favourite gym bags is the Nike Radiate which sports a separate shoe compartment that is ventilated and durable. The ventilated zip pocket in the front can store your wet and dry essentials and the coated bottom panel will help to keep your gear dry. The main compartments open wide for easy access and there is also an internal pocket that will protect your valuables. R750, nike.com A GYM TOWEL is a no brainer. +(56 loves the 0LFURÀEUH *\P 7RZHO IURP %REXPV ,W·V YHU\ compact, lightweight and features zip storage for the things you just have to have with you when you're working out. It has excellent absorption properties so it'll dry you off in no time. R110, bobums.co.za We are all aware that the quantity of plastic we're using and discarding on a daily basis is causing a global problem that is detrimental to our plant and wildlife. So instead of chugging litres of water from a plastic bottle, how about opting for steel?

Steely WATER BOTTLES is plastic-free and perfect for every sport or leisure activity, indoors and outdoors. The Eco Sport is lightweight and sustainable and gives new thinking against single-use plastic. The lid is made from stainless steel and bamboo. R159, steely.co.za FLIP FLOPS. Again, we don’t have to go into detail why these are a must-have in your gym bag.

Preferably they should not be stored with your face cream. Cotton On has a wide range to choose from that are comfortable and affordable. R79, cottonon. com

We cannot stress this enough, a good SPF is crucial during the summer months. Everysun SPF sunscreens have been around for many years. They also carry the CANSA seal of approval. They have launched a new Sports Spray SPF 50 which is specially formulated with Vita Lock™, an infusion with superfruits, antioxidants, vitamins and DGYDQFHG 89$ DQG 89% ÀOWHUV ZLWK SKRWRVWDELOLW\ This advanced complex and high protection is long-lasting and provides protection both in and out of the water. It is ideal for sports training and race days. Plus, it’s water-resistant. One-touch provides a continuous spray, so no pumping is necessary. Dermatologically tested. R75, Clicks If you're on the run and don’t have time to jump in the shower, then WET WIPES will be a musthave to keep in your bag when needed. We love Natracare plastic-free wipes for natural cleansing.

They are biodegradable, made from 100% organic cotton cloth or 100% chlorine-free paper. They're GHVLJQHG VSHFLÀFDOO\ IRU VHQVLWLYH VNLQ ZLWK D gentle plant-based formula and organic essential oils. R49, natracare.com The new kid on the block, JBL Wireless On-Ear Train HEADPHONES. Featuring two of Under Armour’s unique fabric technologies, UA Sport Wireless Train is no-doubt built for the gym. UA SuperVent lines the outer ear cushions and delivers true breathability in a light, durable, fast-drying fabric that is removable and hand washable.

R2999, incredible.co.za

We want to believe that we just glisten, but when the temperatures soar, so will your sweat glands.

Mitchum has a new Advanced ANTIPERSPIRANT & DEODORANT. It’s an unscented gel, it releases pure oxygen, eliminates odours, offers 48hr protection and won't sting or irritate your skin.

R59, Clicks You can simply never have enough, HAIRBANDS. +(56 recommends Spiral Hairbands as they minimise hair breakage. R50, Woolworths

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PULSE

HERS GIRL

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FIND THE

BALANCE Rebekah Logan

Â

@rebekahlogan01

BY HERS South Africa PHOTOGRAPHER KEVIN TALLEY @KEVINTALLEYPHOTO MUA @MISTYHMUA

K

entucky born and raised Rebekah Logan lives a full life. Fitness is not just something that she partakes in part-time but she lives the fitness lifestyle to the fullest. We get some great insight from Rebekah on how to maintain a healthy and balanced life.

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HI REBEKAH, IT’S GREAT TO FEATURE YOU IN OUR SUMMER ISSUE OF HERS. PLEASE TELL US A LITTLE

YOU ALSO COMPETE WITH THE NPC AS A BIKINI COMPETITOR. HOW DID YOUR JOURNEY TO THE STAGE

ABOUT YOURSELF?

START?

I was born and raised in Kentucky, USA and I'm living the life of commercial sales. I'm the owner of a fun-filled and super energetic Australian Shepherd and I'm blessed with a wonderful family and a great group of friends.

WHEN AND HOW DID YOUR FITNESS JOURNEY START?

I started my fitness journey roughly in January of 2017.

I was turning 30 that summer and wanted to be in my best overall physical shape closing out my 20’s. Of course, I wanted to approach fitness the right way, so I researched and met with a local trainer to start the process. Best decision ever.

WHAT ADVICE CAN YOU GIVE OUR HERS READERS STARTING OUT ON THEIR OWN FITNESS JOURNEY?

As I mentioned earlier, my first step on my fitness journey was connecting with a personal trainer. A trainer will evaluate your current condition, create customised fitness and nutritional programs; all while providing accountability to keep you on track to meet and or exceed your goals. It's worth the investment, as you are investing in yourself.

WHAT IS YOUR TRAINING AND NUTRITION PHILOSOPHY?

Balance is essential to any program. A crash workout program or diet is never the answer. One must commit to a full lifestyle change.

YOUR TAKE ON SUPPLEMENTATION?

Supplements are to one’s benefit if your body is lacking in specific vitamins and minerals. Consulting with a nutritionist or physician may be the best start to understanding what your body needs before automatically buying 15 to 20 supplements.

WHAT DO YOU FEEL IS THE MOST OVERLOOKED ASPECT IN THE HEALTH AND FITNESS INDUSTRY?

Personally, the most overlooked aspect to being healthy and fit is sleep! Proper sleep will maximise your results and recovery from the gym, help reduce stress, and give you the energy to tackle the following day.

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One of my best friends was competing in a state level NPC show. I attended the competition to show my support and instantly thought “I want to do this!”

Therefore, I started training for my first show the same time I started my fitness journey. Also in commercial sales, it is easy to let all the outward influences take priority over oneself. By committing to an NPC competition, I am committing to setting time aside each day to eating healthy and working out. It's a great way to stay accountable and create that work-life balance.

HOW DOES YOUR TRAINING AND NUTRITION CHANGE FROM YOUR NON-COMPETITIVE SEASON TO PREPARING FOR A SHOW?

Honestly, I usually stay rather consistent with my meals and training during both seasons. It should be a lifestyle and not just a temporary condition. I never understood why some competitors work tirelessly to build such a great physique for a show and when the show is over they revert back to bad habits. Now I do splurge a little with some chips and salsa and popcorn when I’m not training. It's always great to reward oneself periodically and in moderation.

WHAT HAS BEEN YOUR HIGH AND LOW POINTS COMPETING AND HOW DO YOU MOVE PAST THE LOW POINTS?

High points are obviously looking at the end result and being proud of all that's been accomplished. The low point is when I dial in my carbs and start to have sweet cravings. However, I usually combat that with brewing up a decaf coffee, adding dairy free whip and a touch of Walden Farms Pancake Syrup drizzled on top. It hits the spot.

HOW DO YOU STAY MOTIVATED, ESPECIALLY DURING THE TIME YOU ARE PREPARING FOR A COMPETITION?

Competition prep could be anywhere from 12 to 14 weeks. I usually break that down into weekly achievable goals and document each week by progress. Also, I check in with my trainer every weekend to evaluate my current condition to see what needs tweaking. Having that accountability helps with the process.

“It should be a lifestyle and not just a temporary condition.�

“Balance is essential to any program.

A crash workout program or diet is never the answer.

One must commit to a full lifestyle change.�

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FROM YOUR SOCIAL MEDIA IT LOOKS LIKE YOU ENJOY TIME WITH FAMILY, FRIENDS AND A BEAUTIFUL FUR CHILD SCHATZIE, IT’S DIFFICULT FOR A LOT OF PEOPLE IN THE FITNESS INDUSTRY TO FIND THE RIGHT BALANCE, WHAT ADVICE CAN YOU GIVE OTHERS?

I feel extremely blessed to have a wonderful family, a great group of friends, and of course my fur kid Schatzie. My dog cracks me up on the daily. With all WKDW EHLQJ VDLG , RIWHQ VWUXJJOH WR ÀQG WKDW ULJKW work-life balance. Life happens and obstacles pop up here and there. Do your best to prioritise what is important and make those adjustments to have not RQO\ D ÀW ERG\ EXW D KHDOWK\ OLIH 6XUURXQGLQJ \RXUVHOI with positive people and family outside the gym is vital to one’s health too.

WHO HAS BEEN YOUR GREATEST INSPIRATION IN THE FITNESS INDUSTRY?

Ashley Kaltwasser is my greatest inspiration. I follow her on social media. She seems to truly enjoy life and PDNHV ÀWQHVV ORRN IXQ ² DV LW VKRXOG EH WE ARE HEADING TOWARDS SUMMER IN SOUTH AFRICA, WHAT ADVICE CAN YOU GIVE OUR HERS READERS TO GET BIKINI READY?

,I \RX DUH QHHGLQJ WR ÀW LQ WKDW ELNLQL DQG GRQ¡W KDYH the 2 to 3 months to do a proper adjustment, here are a few recommendations. Dial down the carb intake, eat lean and clean proteins and vegetables, drink plenty of water, limit alcohol, and layer in a bit more cardio.

One of my favourite go-to drinks is a pitcher of water with one sliced cumber, one sliced lemon and a handful of fresh mint. If you drink this water over the course of 2 days and reduce your sodium content, \RXU ERG\ ZLOO Ă XVK RXW WKH H[FHVV ZDWHU ZHLJKW $OVR taking an Epsom salt bath for 15 minutes once a week ZLOO KHOS \RXU ERG\ Ă XVK RXW WKH H[FHVV ZDWHU ZHLJKW as well.

ANY LAST WORDS?

Surround yourself with positive and uplifting people that support your healthy lifestyle. Carve out time each day to concentrate on what makes you happy. It is never too late to make yourself a priority.

“Do your best to prioritise what is important and make those adjustments to have not only a ďŹ t body but a healthy life.â€?

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PULSE

BEAUTY

Overstated Simplicity If you're someone that wants a quick, no-nonsense make-up regime, then the 2019 summer trend is especially for you. International fashion designers like Stella McCartney, Michael Kors and Giorgio Armani’s vibe for the 2019 summer focuses on clean, glowing skin with a delicate application of tinted moisturisers with just one feature that is strikingly accentuated. Like a bold cat eye (and not just in the usual black, eyeliners can be colourful and fun) or bold lips with a bitten, messy look with shades from pastel pink to a vivacious red. Even mascara has taken a backseat and eyebrows are more natural but perfectly groomed with just a touch of eyebrow powder and brushed upwards. Bronzer is also back with a bang! Who does not want to have a healthy, sun-kissed look during the summer weeks? Be bold, be unique and most important of all, don’t forget your SPF!

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VICHY TINTED CREAM – SPF 50

CLARINS TINTED MOISTURISER – SPF 50

Brighten your complexion thanks to the Lumineuse Sheer Radiance Tinted Moisturiser for normal and combination skins. This high-tolerance tinted moisturiser is enriched with Vichy Thermal Spa Water to deeply hydrate your skin. It guarantees a radiant complexion in an instant. An ideal base for make-up, this Vichy tinted moisturiser has a very comfortable fluid texture and is easily absorbed. R275, available at Dischem and Clicks stores

With its ultra-fine, melt-in texture, this tinted moisturiser combines hyaluronic acid and Katafray bark extract with beautifying mineral pigments to restore the skin's radiance and promote a natural-looking healthy glow. Suitable for all skin types and all ages. R485, clarins.co.za

MAVALA SOLARIS

The catwalks for Spring-Summer 2019 were clear on the wardrobe colour of the season. It is time to return to fundamental values, solar, mindful and fascinating.

MAVALA has chosen to celebrate life and energy while playing with the palette of sunshine shades, and the infinite variety of luminous earth tones and warm sunbeams. The SOLARIS Collection is born with six vivacious and comforting colours.

R87, available at Dischem and Clicks stores

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NYX PROFESSIONAL MAKEUP VIVID BRIGHTS EYELINER

NYX Professional Makeup Vivid Brights Eye Liner Vivid Envy is rich in bright, vivid pigment to deliver a bold pop of colour to your eyes like never before. It's made super soft to glide on easily without pulling the delicate skin around the eye.

R140, available at Clicks stores

M.A.C LOVE ME LIPSTICK

Love at first swipe! Fall in love with an all-new argan oil-infused formula that delivers an instant hit of powerful colour and all-day moisture. With a weightless feel and satin-soft finish, Love Me Lipstick loves you back.

R260,00 www. maccosmetics.co.za

HERS MUST HAVE THIS SUMMER

Physicians Formula Murumuru Butter Ultra-luxurious bronzer, infused with Murumuru Butter, delivers a radiant Brazilian goddess glow! Its incredibly creamy and soft texture combines the best features of a powder and cream bronzer, to deliver a lit-from-within tropical glow unlike any other.

Packed with essential fatty acids and pro-vitamins that soften, condition and moisturise skin, leaving it silky soft. The new ultra-rich bronzer formula instantly melts into skin, sealing in moisture to deliver instant and lasting hydration. Features ultra-refined pearl and soft-focus pigments that smooth skin texture, brighten skin tone and deliver a gorgeous bronze finish. Infused with a powerful blend of Murumuru Butter, Cupuacu Butter and Tucuma Butter, from the lush and nutrient-rich Amazon. Available at selected Dischem stores.

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FITSPIRATION

I AM A CHAMPION Carrie Goforth IFBB Pro Bikini Fitness model Advanced Registered Nurse Practitioner Nutrition Consultant Super Mom

BY HERS South Africa PHOTOGRAPHER KEVIN TALLEY @KEVINTALLEYPHOTO

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Carrie Goforth is not a newbie when it comes to the discipline of being an athlete.

Starting gymnastics at just ďŹ ve years of age, she just grew her sporting career from there to earning her IFBB Pro status in the bikini division this year. But it wasn’t always easy.

Carrie was born with a congenital heart defect and kidney disease and this is a daily battle for her, then add everything else that life has to throw at you. But nothing has stopped her in her pursuit to reach her goals and live a fulďŹ lled life. We know that our HERS readers will be motivated and inspired by Carrie’s story.

IN A FEW WORDS COULD YOU PLEASE INTRODUCE YOURSELF TO OUR READERS?

I come from a mixed-race family. My mother’s family is from Warsaw Poland and my father is Native (Taalagi) American Indian. I love my heritage and I’m very proud of my culture, although it hasn’t always been easy to be different. ‡ , DP FRPSOHWHO\ VDWLVÀHG ZLWK WKH XQLTXHQHVV RI P\ DNA. • I have been an athlete all my life. • I train every day and rarely take a rest day. • I believe in the true meaning of a healthy lifestyle not simply looking the part. • I was born with a congenital heart defect and kidney disease; my insulin is failing. Everyone faces challenges. I GR QRW IHHO WKDW , DP XQLTXH LQ P\ GLIÀFXOWLHV EXW WKH WUXWK is that each day is a struggle.

WHAT WAS YOUR DEFINING MOMENT TO MAKE FITNESS PART OF YOUR LIFE?

I have been an athlete all my life. I come from a gymnastics and track background. My father was a sprinter and a light-heavy boxer. It's in the genes. I have been a gymnast since age 5 and began my track career shortly after. I joined a competitive cheer team and competed all over the US in high school. I later cheered for the University of Louisville and won Nationals back-to-back.

After graduating from college and having been at the top of the game, earning 5 National Titles between Allstars Cheer, KLJK VFKRRO DQG FROOHJLDWH , QHHGHG VRPHWKLQJ WR ÀOO P\ time. I began competing in the National Physique Committee, in the Bikini Body Building division because it best suited my body type and goals at the time.

YOU HAVE AN INCREDIBLE PHYSIQUE, HOW LONG DID IT TAKE YOU TO GET TO THIS LEVEL?

Being an athlete, I have always carried quite a bit of muscle, especially in my legs and glutes. Building on this

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physique over the years and staying active in traditional sports has really set me apart. I have fought my propensity towards muscle growth in order to remain streamlined. It is really a culmination of years of athletics that set the foundation.

I previously strength trained with a retired marine! If you follow me you will notice a few years where I gained a VLJQLĂ€FDQW DPRXQW RI PXVFOH DOPRVW WR WKH SRLQW RI outgrowing my division. I have spent the last 2 years breaking down this muscle but I believe the transition was important to further my foundation so that when I cut, I maintain the proper balance. My goal now is to focus on body sculpting, not muscle building.

HOW MANY YEARS DID YOU TRAIN BEFORE YOU TURNED PRO WITH THE IFBB?

The answer is multifaceted and I would never want to mislead anyone or sell anyone short. The truth is, I have always trained‌ since I was 5 years old‌ But if you are DVNLQJ DERXW ERG\EXLOGLQJ VSHFLÀFDOO\ , EHJDQ OLIWLQJ LQ ZLWK D KRPH SHUVRQDO WUDLQHU EHWZHHQ P\ ÀUVW DQG second babies. After my second child I continued to lift FRQVLVWHQWO\ DQG LQ EHJDQ IRFXVLQJ VSHFLÀFDOO\ on competitive bodybuilding. I chose the bikini division and began a lifting regimen to build a bikini bodybuilding physique.

I competed in 2014 regionally and in 2015 I began competing nationally. I suffered an ACL tear that year but made a comeback 8 weeks later and last year I required bilateral lower leg surgeries for lymphedema from my renal disease and uncontrolled diabetes.

7KDW ODVW VXUJHU\ ZDV D GLIĂ€FXOW UHFRYHU\ OHDUQLQJ WR ZDON again and my last two competitive seasons my coach and I decided to go all-in on a win with minimal shows. I turned Pro this year in 2019, I am beyond grateful as we did a one-and-done and had zero back-up plans! We made a Plan A and executed it.

WHAT ADVICE CAN YOU GIVE OUR HERS READERS THAT COMPETE AND STRIVE TO ALSO TURN PRO?

Becoming a professional athlete requires time, patience, learning the sport, its history and the criteria, and attaining knowledge and skill. This sport is like no other. It is subjective and based on who shows up.

Many amateur competitors do well in a small, local show and believe they are ready IRU QDWLRQDOV WR ÀJKW IRU SURIHVVLRQDO VWDWXV with very little years of experience and a lack of knowledge regarding the body response, homeostasis, nutrition, and supplements.

Some things are simple and will remain true, FDORULF GHĂ€FLW OHDGV WR ZHLJKW ORVV +RZHYHU emerging science such as pharmacogenetics and nutrigenomics are making huge strides in separating the elite from the masses. I believe everyone should remain true to themselves and bring the best version of their unique physique. At the end of the day, genetics will always dominate this sport; but your superpower is that no one else is you. Do not be so quick to rush the process. You should EH TXDOLĂ€HG WR EH D SUR DQG SRVVHVV DOO WKH criteria necessary to compete as such should you turn Pro. Many athletes are trophy or status hunting with no desire to further their career. They turn Pro with a decent physique but would need to spend months developing a Pro physique to be competitive.

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DID YOU HAVE TO MAKE SACRIFICES ON YOUR JOURNEY, AND IF SO, WHAT WHERE THEY AND WOULD YOU DO IT ALL OVER AGAIN?

6DFULÀFHV PXVW DOZD\V EH PDGH ,W¡V D JLYH DQG WDNH , never want to take away from time spent with my children VR , VDFULÀFH VOHHS , ZDNH XS EHIRUH WKHP WR GR IDVWHG cardio and I squeeze a gym session before I see patients and start my day. In the evenings, I get them settled, cuddle them and then get my night cardio in after they are asleep.

I have a chronic kidney disease and diabetes so I consistently eat healthy. I still enjoy treats and cheats but it’s limited by my comorbidities and my goals. Balancing modelling and bodybuilding has been one of the biggest challenges and I’ve missed out on many fashion modelling opportunities due to my musculature or leanness.

YOU SEEM TO STAY IN SHAPE RIGHT THROUGH THE YEAR, HOW DO YOU MANAGE THIS?

I train every day and I rarely take a rest day. I let my body dictate my need for off days from lifting and cardio. I do QRW EHOLHYH LQ RYHUWD[LQJ WKH ERG\ ZLWK VLJQLĂ€FDQW DPRXQWV of cardio. I try to stay lean year-round so as not to add VLJQLĂ€FDQW ERG\ IDW GXULQJ P\ RII VHDVRQV 7KLV LV IRU several reasons; 1. I am obligated to eat healthy and make good carb choices based on my history of Glomerulonephritis and Diabetes Mellitus.

supplements. Even my protein powder is free of whey. I choose vegan or a raw protein powder such as bone broth.

I never take pre-workout, I don't need the pump and my mentality drives me to push hard. I do love Bang energy drinks which is like a pre-workout, I suppose. I have to take all my electrolytes, vitamins, and some minerals due to loss from my Fanconi Renal disease. I typically take Omega-3, a hormone balance or cortisol support, coQ-10, a glucose support, and during season an over-the-counter fat burner. I always take pre and pro-biotics and digestive enzymes. I am not with any one particular supplement company at this time, so I do not want to promote any particular brands, but I do have my favourites.

HOW DO YOU BALANCE WORKING FULL-TIME AND STICKING TO YOUR FITNESS REGIME?

Simple‌ I just make it work. Recently, my mom’s dementia has been rapidly progressing and that has taken PXFK RI P\ IUHH WLPH ,¡YH KDG WR VDFULÀFH WLPH DW P\ SULYDWH 13 RIÀFH PHGL VSD WR KHOS FDUH IRU KHU , VWD\ EXV\ , SUHIHU LW , FRYHU WKUHH GLIIHUHQW RIÀFHV DV D 3UDFWLWLRQHU , take calls all day and night from my private patients, I juggle my children’s sports, and I am a full-time athlete and model. I prepare meals ahead of time and my day is so regimented, as long as I maintain the itinerary it’s smooth sailing. Once things get off track it’s madness!

DO YOU TAKE A TIME OUT FROM TRAINING AND WHAT DO YOU ENJOY DOING?

, GR QRW QHHG WR PDNH VLJQLĂ€FDQW PXVFOH JDLQV GXULQJ RII VHDVRQ DQG WKHUHIRUH GR QRW QHHG D PDVVLYH LQĂ X[ RI calories for growth, but rather maintenance.

3. I believe in the true meaning of a healthy lifestyle not simply looking the part, although looking the part is GHĂ€QLWHO\ D SHUN COULD YOU PLEASE GIVE US SOME INSIGHT INTO YOUR TRAINING, NUTRITION AND SUPPLEMENTATION PROGRAM?

Again, I frequently hit a quick whole-body circuit. Then I IRFXV VSHFLĂ€FDOO\ RQ ERG\ VFXOSWLQJ , UHDOO\ KDYH QR DUHDV that need growth, although I believe you can never have enough glute mass! I typically hit some back primarily for width not density. My favourite exercise is super wide-grip unassisted pull-ups; I touch on glutes every session; and I isolate shoulders. I never hit legs or arms directly.

My diet is healthy year-round with scheduled refeeds or cheats, but even then I choose non-dairy and, as often as possible, gluten free. I take so much medicine for my kidney disease and diabetes that I honestly don’t take many

Outside of the gym, I enjoy cuddling with my kids... we have so little down time... it feels so awesome to just relax at night. My children are into MMA and I enjoy this to relieve stress and get a good sweat. My hobbies aside from bodybuilding include sand/indoor VB, MMA/kickboxing, and hip-hop and dance classes. I love to cook healthy gourmet meals and have dinner parties. My very best friend and I often sit and watch romantic comedies and horror ÀOPV DQG GULQN ZLQH IURP RXU ORFDO ZLQHULHV :H ORYH WR travel and the beach is our spot.

HOW DO YOU STAY MOTIVATED?

No one stays motivated all the time. I don't survive off motivation. I survive off discipline. I don’t love to wake up at 5am to run but I just do it. Focus is very important to me.

When I get to the gym I mean business. I listen to gangster rap and hip-hop especially during cardio. I often start my session with some motivation hype my strength coach got me started on. There is an app that can be downloaded called Peptalk. It's very soothing and focusing but at the same time it gets me in the zone and hyped... similar to how , IHHO ZDWFKLQJ 5RFN\ %DOERD ÀJKW ,YDQ 'UDJR

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YOU ARE A MOM OF TWO BOYS, DO YOU LIVE THE FITNESS AND HEALTHY LIFESTYLE AS A FAMILY?

Absolutely! My boys are very active. They are little ninjas; they were born with abs and biceps. My 10-year-old is a black belt in MMA and assists with teaching the classes.

My little one is advancing through the ranks in MMA as well. He is very technical and focuses on accuracy. Both my boys are amazing athletes. They play soccer as well and are super-fast sprinters, much like their mommy and grandpa. We focus on healthy eating but enjoy junk food too. I never deprive them but some items we just don't keep in our house. We never do dairy, Pax cannot tolerate it and we avoid most gluten. My children can explain the macronutrients better than most adults. When I prep my food I add in extra carbs or fats for them. That way I am not making multiple meals. My children are fit and active, as are our pets. Our dogs eat proper and prior to turning 11-years-old, I used to run them. Now they relax and sunbathe.

YOUR BOYS MUST BE SUPER PROUD OF YOU, HAVE THEY SEEN YOU COMPETE?

I have accomplished many things as far as my career and in sports but I'm most proud of my title as mommy to my two small boys (Pax aged 10 and Paiku aged 7). I push them for greatness but at the end of the day they understand that failure is a part of life and we must pick ourselves up, dust ourselves off and either push harder or work smarter. They are super proud of my accomplishments, not just in bodybuilding and fitness but in life and my career as well.

They have seen me compete several times and they love it!

I’ll never forget when Pai saw me compete for the first time. I could hear his little voice from the crowd yelling for me. He was yelling 189, 189 (I was 187). We all giggled. It was the most beautiful sound I’ve ever heard. When they were younger they loved to sneak and steal my swords and I found them outside chopping branches off my tree!

Okay-ist mom award! I am a champion and it is important for me to demonstrate commitment, motivation, perseverance, and drive despite obstacles to my two small children and others around me... these are the qualities of a LEADER. DO YOU FEEL THAT YOUR FITNESS LIFESTYLE ALSO ADDS VALUE TO YOUR CAREER?

Bodybuilding has tremendously furthered my modelling career and promoted furthering my knowledge as a provider regarding advanced nutrition techniques, hormone therapy, and medical Aesthetics. I am so thankful to my team of supporters; without this huge network guiding me I wouldn't be where I am today and able to accomplish what I have and continue to achieve. Our supporters and fans are our life; they give encouragement and motivation to continue despite setbacks and in opposition to the criticism, hate, and body shaming often encountered.

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SRV 3UD orm to , popu ation regarding the pur a ZKR H ERG\ %\ VKDULQJ P\ L feel that others will be em ower is faced with cha enges; these range t to extreme ife-a tering strugg es. I do n LIÀFX WLHV EXW WKH WUXWK H[LVWV WKDW HDFK WDNH D ÀVW IX RI PHGLFDWLRQ WR EHJLQ P\ tis and insulin is failin I was born wi that causes an arrhythmia... sometimes just om is a stru e.

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ACHIEVE THEIR GOALS?

dentify your dream, then work towards m . x your eyes on that and set out to achieve that rea i . ca and in t wa if ou want somethin bad enou h. It t an me fai ures long the way but every failure leads to b you fail you o not start from scratch, ou start fro ed. Make PHQGPHQWV DQG P YH I UZDUG ' VL HUV IX À W H U oa s, pining over missed oppo e urs. Do no om are our success to othe c are our worth, your appea , your va ue to a . You are unique and u er ower. Set realistic m enou h to know that I can ever la rofessional ba et ll a I lack the hei ht. o not strive for someone se rm at i that u want most and push towar t valuable c dity i time. You can never regain . not wa ow ommit to learnin from mi and avo them a a

Be someone of value‌ value to those around you.

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PULSE

MOTORING

AUDI’S ENTRY TICKET The A1 walks a tightrope of youthful fun and grown-up seriousness 92 | M&F HERS | NOV/DEC 201 9

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ustomer retention is one thing, but Audi’s A1 is after customer acquisition. That’s why alongside the Q3, it’s considered the capture point to the Audi family.

Judging by the presentation’s buzzwords of ‘younger’ and ‘edgier’ and paradoxically, ‘grown-up’ this A1 is a fundamental image overhaul for Audi. Both these claims form the narrative behind A1’s charm – the ability to straddle the line.

Let me add sporty and retro to those tenets guaranteed to turn heads.

Horizontal slits in the bonnet reference early quattro models, the front bumper is angrier and the various wheel designs are some of Audi’s best.

That’s the younger appeal sewed up, how about the rest of it?

Engines, under the cluster of 30, 35 and 40 TFSI, are all carefully

staggered to a specific budget, not to mention power. The 1.5-litre (35 in Audi’s ambiguous lexicon) is expected to be the top seller while the 2.0-litre above it competes with your Polo GTI and MINI Cooper S. The latter engine is somewhat underwhelming although, unlike VW, Audi isn’t purporting this as a rapid hot hatch. The 1.5 is honest enough, slips between real world traffic with aplomb and will nibble the occasional good road with entertaining turn of pace.

MINI may boast that it holds the go-kart title but I found the A1 relishes a good road where the lithe size with speedy steering combine for a frisky package that has the traction control flickering, but not spoiling the fun.

The interior features horizontal aircons, replacing the funkier circular dials, an optional

Virtual Cockpit but thankfully a standard touchscreen. With the absence of myriad bodystyles (like MINI) the A1’s improved boot space and rear comfort helps widen the appeal while the new design creates visual parity between all models. That said, some peculiar decision choices like the manual handbrake, which doesn’t even get leather trim, stick out like a sore thumb and if you get the Sport Steering wheel you’ll need big-ish hands to avoid the stitching from grazing your palms.

We loved the original A1 for making us comfortable with the idea of owning downsized premium cars but a decade later and the A1 doesn’t feel as far ahead of time as it once did.

Andrew Leopold

2019 NOV/DEC | M &F HERS | 93

NO KNOBS. NO WHISTLES Audi’s medium-sized family car is not medium on features

It’s always easy to pick holes in an outgoing model but there’s no doubting the familiar yet space inefficient first-gen Q3 did much to broaden the appeal of the brand. But the arrival of the funkier Q2 highlighted its age and vulnerability as other

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trendier rivals with bright paint, and sophisticated AI marched in.

So, the question is: has Audi done enough with the newcomer to live up to the Vorsprung motto and lead the four rings into a new era?

For the most part this Q3 is

an eye-catching offering that epitomises Audi’s values with a simplified three-model mix.

The launch models, packaged as Standard, Advanced or S line, are all powered by the familiar 1.4 turbo petrol that thanks to smooth 6-speed auto pushes

the Q3 along briskly with a calming lack of mechanical fuss. Economy has improved too.

Externally, the new Q3 is altogether imposing with chiselled lines competing with the octagonal grille and wedge-shaped LED lamps.

Length and width have grown as has the wheelbase to give the Q3 a tougher urban stance, albeit that the length isn’t far out the realm of a hatchback so as not to be intimidating to drive.

Inside, the greater space on offer and airy cabin is immediately obvious not to mention versatile. The backrest that can be split in three stages, while the cushion can be moved by up to 150mm to liberate a minimum luggage capacity of 530 litres.

Up front, the large seats mimic those of Audi’s grander models as does the all-new 10.25-inch digital instrument cluster allied to a centrally positioned 8.8-inch MMI touch display. If this is not enough, an MMI display with further features is available in combination with a 12.3-inch

virtual cockpit ‘plus’ display - a package that incorporates voice control and contour ambient lighting.

In terms of ambience, the newly designed interior is filled with precise Audi detailing. The upper surfacing is decidedly premium from a visual and tactile aspect, but closer inspection of the lower areas reveals a fairly low cost peppering of hard and scratchy plastics.

The new Q3 is a refined step up from the old model that treated so many happy customers and continues to populate our roads daily. It’s no gamechanger but you’ll appreciate how easily it fits into your life while looking a little more athletic than before.

Richard Wiley

2019 NOV/D EC | M &F HER S | 95

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