Muscle fitness hers south africa may june 2018

YOUR FAST TRACK TO FITNESS

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Contents M&F Hers M AY/JUN 2018

FEATURES 62 7-Day Challenge

Reboot your motivation and fast-track your success with this week-long diet and workout plan.

73 Athleisure Fashion Spotlight on trends to keep your winter look fresh.

80 Compound Moves Do more in less time with exercises that target up to three muscle groups at once.

88 Fuelled by Fat Keto diets are all the rage, but can they really help you look and feel your best?

54

AMY TAYLOR ON STAYING MOTIVATED AND ON TOP OF YOUR GAME.

4 | M & F H ERS | MAY/JUN 201 8

Big moments get bigger if you share them.

The new Cayenne Models.

Porsche Centre Johannesburg Corner Witkoppen and Wroxham Road, Paulshof Telephone 011 540 5000 www.porschejohannesburg.com

Porsche Centre Cape Town Corner Century Avenue and Summer Greens Drive, Century City Telephone 021 555 6800 www.porschecapetown.com

Porsche Centre Umhlanga 49 Meridian Drive, Umhlanga Ridge Town Centre, Umhlanga Ridge Telephone 031 514 3000 www.porscheumhlanga.com

Porsche Centre Pretoria 452 Botterklapper Street, Off Lynnwood Road, The Willows Telephone 012 816 7600 www.porschepretoria.com

The new Cayenne V6: Combined fuel consumption: 9.0 l/100 km; Power: 250 kW (340 hp); Torque: 450 Nm; 0-100 km/h: 5.9 seconds; Priced from R1 131 000 including a 3 year/100,000 km Driveplan

Contents MAY/J U N 2 01 8

86

PULSE Training

24 All About: Powerlifting 28 4 Ways to Stretch 30 Cardio-Sculpt Circuits

Nutrition

34 15-Minute Meals 38 Nutrients Women Need 41 1 Food, 5 Ways: Avocado

24

Health

46 Conquering Headaches 50 Ace Your Aches: Back Pain

Fit Life

62

58 How to Fix Adult Acne

REGULARS 08 Letter From

the Publisher

70

34

73 On the Cover Amy Taylor Photographed by Ryan Dywer Hair and makeup Bridget Martinez Produced by @mainstreetproductions

6 | M &F H ERS | MAY/JUN 201 8

C L O C K W I S E F R O M B O T T O M : J AY S U L L I VA N ; P E R B E R N A L ( 2 ) ; M O YA M C A L L I S T E R

10 Hot List 26 Supplements 54 Inspiration

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Publisher’s Note

MAN FLU… As we head into the tissue gathering segment of the year (and we are quite fortunate that we don’t have it for too long in South Africa), it’s time to double dose on all the essential vitamins and minerals necessary to fight off the dreaded flu. I’m actually nursing what feels like double pneumonia at the moment and as a man, I know factually and medically that this is the sickest any human being has ever been without dying. I’ve had it a few times over the past few years and somehow manage to survive it, barely. My wife believes it’s an extreme over-exaggeration and given that I have yet to succumb she might be onto something. The key really is to just stay ahead of this winter flu, get loads of rest, eat well and take that “warm thing” to gym so you can wear it post-workout.

I’ve recently started a new training regime that’s been quite taxing but I was reminded again about how important it is to mix things up. Keep the body guessing and you will keep it growing and changing. This winter, instead of sticking to your normal workouts and hibernating, Amy Taylor the social media why not take up a brand new phenomenon, model and pilot gives sport? It’s the ideal time as us her tips on staying motivated. classes are generally not overly full, you get special attention from coaches and trainers and who knows, by September you could be next big thing in indoor mountain climbing. In the meantime, I am going to wrestle the man flu, someone repay my wife for waiting on me hand and foot because I am just not capable of life at the moment, nevermind deciding which sport I’ll specialise in before September.

Enjoy this issue.

Publisher DHS Media (Pty) Ltd Chief Executive Officer Dirk Steenekamp EDITORIAL Managing Editor Jason Fleetwood - jason@dhsmedia.co.za Creative Director Jodie Graves - jodie@dhsmedia.co.za Client & Digital Manager Charelle Johnson - charelle@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 ART & PHOTOGRAPHY Art Director Jodie Graves Designer Siphokazi Masele 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

Kazakhstan

Latvia

Russia

Ukraine

Belarus

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. © 2017 American Media, Inc. The name “Muscle & Fitness HERS” and the Muscle & Fitness HERS logo are registered trademarks of American Media, Inc., and used under license by DHS Media Group (Pty) Ltd. All rights reserved. The United States edition of Men’s Fitness is published monthly by American Media Inc. Printed in RSA We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts, and letters.

Dirk Steenekamp Publisher and CEO

8 | M & F H ERS | MAY/JUN 201 8

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1 0 | M &F H ERS | MAY/JUN 201 8

SCULPT A

BADASS Torch calories, build a lean physique, and boost your confidence with this body-weight circuit from cover model and fitness star Christmas Abbott.

BY ALYSSA SHAFFER • PHOTOGRAPHS BY PER BERNAL

1 2 | M & F H ERS | MAY/JUN 201 8

BODY Bunny Hop (see page 20)

2 018 MAY/JU N | M &F HE R S | 1 3

T

ired of cycling through the same old routine?

Wake up your workout with this high-energy circuit from Christmas Abbott, trainer, CrossFit competitor, and author of The Badass Life and The Badass Body Diet. Abbott, who has inspired thousands of women to be more confident about what their bodies can do for them, says this routine is one of her favourites because it’s fun.

“I like to keep things moving, and this program does just that”, she notes.

“The movements are all dynamic and interesting — there’s no way you’ll get bored.” Because you primarily use your own body weight for resistance, you can also do this circuit routine anywhere, anytime. The exercises are all designed to work multiple muscles simultaneously — just as in life. “In the real world, we don’t isolate muscles to move, so there’s no reason you should do that in your workout”, Abbott explains. Adding in some high-intensity jumps and lifts also means your heart rate will skyrocket, so you’ll blast more calories while building lean muscle, all in just about 20 minutes. Do this circuit two times through in the order given and you’ll finish feeling strong, sweaty, and totally satisfied with yourself.

B

C

How it works: Complete 2 rounds of the circuit in the order given. Do 40 seconds of work and 20 seconds of rest for each exercise. “Go hard enough to push but slow enough to keep good form”, says Abbott. The entire workout will take 22 minutes.

1

SEXY BACK

WORKS: SHOULDERS, ARMS, CHEST, CORE, HIPS

Begin in a full push-up position with palms on floor under shoulders and legs extended with feet slightly wider than shoulder-distance apart (A).

Lift hips toward ceiling in a downward dog pose, forming an inverted V (B).

Lower chest toward floor, keeping hips lifted above shoulders and elbows behind you with head in line with spine (C).

Straighten arms to reverse the movement, lifting hips toward ceiling in a downward dog. Repeat.

S T Y L ED BY CAT PER RY; T O P: LO R N A JA NE; B O T T O M: SEC O ND SK IN; SH O E S: A PL; H A IR & M A K EUP BY K R IS T EN RU G G IERO

A

2

KNEE TO ELBOW PUSH-UP

WORKS: SHOULDERS, TRICEPS, CHEST, CORE, GLUTES, LEGS

B

Begin in a full push-up position, hands on floor directly below shoulders, legs extended behind you.

Bend elbows behind you in a triceps push-up; at the same time, bring right knee to touch right elbow. Straighten arms by pushing off floor and bring right leg back to starting position. Repeat on opposite side; continue, switching sides.

A

MED BALL PIKE PUSH-UP

WORKS: SHOULDERS, CHEST, ARMS, CORE, HIPS

Begin in a full push-up position with hands on floor slightly wider than shoulders and legs extended with shins on top of a large, soft medicine ball (A).

Roll ball toward upper body while lifting hips toward ceiling, keeping arms and legs extended, until toes are on ball (B).

Bend elbows about 90 degrees out to sides, lowering top of head to just touch the floor (C). Straighten arms to return to pike, then lower hips toward floor while bringing ball back to starting position. Repeat.

3 C

2 018 M AY/JU N | M &F HE R S | 1 5

5 A

B

A

4

LUNGE PUMP AND LIFT WORKS: GLUTES, LEGS

Stand tall with feet hipdistance apart, hands on hips.

Step right foot back into a lunge, bending both knees 90 degrees; keep hands on hips (A). Holding here, pulse up and down a few counts.

Push off right foot and lift right knee to about hip height (B). Hold for 1 count and lower back to lunge. Repeat for 20 seconds; switch sides.

1 6 | M &F H ERS | MAY/JUN 201 8

BUNNY HOP (SEE IMAGES, PAGE 17) WORKS: CORE, GLUTES, QUADS

Stand with feet hip-distance apart in front of an open space. Squat down as deeply as you can, keeping body weight over heels, chest high and arms lifted forward at shoulder height as a counterbalance.

Exploding through heels, jump forward, swinging arms behind you for momentum.

Land in another deep squat position. Staying in a squat, take two small hops backwards to return to starting position; repeat.

SURFER SQUAT TO BURPEE

WORKS: ARMS, CHEST, SHOULDERS, CORE, GLUTES, LEGS

Stand with feet shoulder-distance apart, toes pointed out slightly. Lower into a deep squat, bringing arms forward to shoulder height (A).

Place palms on floor in front of you and jump feet back (B) into a full push-up position.

Bend elbows behind you, lowering into a push-up (C). Straighten arms and jump feet toward hands. Stand up to starting position and repeat.

6 7

SKY HUMPER

WORKS: GLUTES

Lie face-up with knees bent and feet on floor hip-distance apart, arms at sides with palms down. Lift hips toward ceiling, contracting glutes; hold for 1 count at the top, then slowly lower hips toward floor and repeat.

B

C

8

STAR TOE TOUCH

WORKS: ABS, OBLIQUES

Lie face-up on floor with legs a few feet apart and arms out to sides at shoulder level.

Lift upper body off the floor, trying not to use arms for help.

Lift left leg, bringing right hand to touch left toes; keep left arm out to side at about shoulder height. Reverse the movement to lower back to start and repeat, this time bringing left hand to touch right toes.

2 018 M AY/JU N | M &F HE R S | 1 7

9 A

FLOOR WIPER

WORKS: ABS, OBLIQUES

Lie face-up on floor with legs extended directly above hips, arms straight out to sides, palms down (A).

Keeping upper body in place, lower both legs as far as you can to the left without touching the floor (B).

Use your abdominals to return legs to starting position and repeat on opposite side.

10 FLOOR RAISE WORKS: ABS

Lie face-up on floor with legs extended, palms on floor next to thighs. Lift feet a few centimetres off floor.

Using abs, lift legs above hips; without pausing, lift lower back fully off the floor. Lower hips to floor, and lower legs a few centimetres off floor.

1 8 | M &F H ERS | MAY/JUN 201 8

B

11 CHRISTMAS GET-UP

WORKS: TOTAL BODY

Begin on floor with right arm extended above shoulder, holding medicine ball in right palm and left elbow on floor under left shoulder (A).

Bend right knee, keeping right foot on floor, and sweep left foot under right leg, bringing left foot behind you.

Straighten left arm so you’re kneeling on left knee and right foot; keep right arm extended toward ceiling (B).

Push through right heel to come to a standing position (C). Keep right arm holding ball and extended above shoulder throughout the movement.

Reverse the movement, lowering left knee toward floor and then sweeping left leg under right; continue to look at the ball extended above shoulder.

NOTE: Use any appropriately weighted object if you don’t have a medicine ball.

A

B

C

2 018 M AY/JU N | M &F HE R S | 1 9

UNWRAPPING

CHRISTMAS Why this CrossFit pro, reality star, and social media sensation wants every woman to discover her inner strengths and battle to be her best.

CHRISTMAS ABBOTT wants every woman to feel great about herself, no matter her age, size, or physical condition. “You’re given only one body, so why beat yourself up over it?” she asks. “In order to love yourself, you have to love your body. Confidence comes from within.”

It’s easy to think that Abbott, 36, has been preaching this self-love her whole life, but she wasn’t always this kind to herself.

As a teen, Abbott was rebellious, smoking, drinking, and generally getting into trouble. By her early 20s, she was looking for a change, and in January 2004, she took a job as an independent contractor at a US military base in Iraq. But when some mortar rounds landed in her camp, she took it as a wake-up call that life is short and that she’d better start paying attention. She quit smoking and started exercising. “I ran my first mile on a treadmill in about 12 minutes, and I thought I was going to die”, she recalls.

Abbott dedicated herself to getting stronger. She fell in love with the strength and confidence CrossFit gave her in early 2005 and moved back to the US in late

20 | M &F H ERS | MAY/JUN 201 8

2007, bumping up her training and entering the CrossFit Games as a nationally ranked team competitor in 2012. She also became the first female member of a NASCAR pit team in 2013 as a front-tire changer.

Around the same time, she began documenting her lifestyle on social media.

“People started following what I was doing”, she says, “and I felt empowered to share my struggles so others could start their own journey”. Her social media presence grew. (Abbott counts more than 650 000 followers on Instagram and 750 000 on Facebook.)

“My own goal now is to help others find a love for fitness.”

But it’s Abbott’s tough talk that seems to have the most appeal. With a sleeve of tattoos and a hard-charging approach to fitness, the petite 1.6m athlete is preaching to a new generation of women who love feeling strong, inside and

out. Abbott penned The Badass Body Diet in 2015, followed last year by The Badass Life, which was created to help women build healthier habits in 30 days. “For a long time, women have been expected to be quiet and stay off on the side, but now you’re seeing a new wave who are saying, ‘Yes, I’m going to have muscles, I’m going to speak my mind, I’m going to own my life, and you’re not going to get in my way’.”

Abbott found herself drawing on this inner strength again last year when she fractured her foot on the set of the reality show Big Brother. A freak fall broke a third of the bones in her left foot while severing a tendon and a main nerve. “My therapy is working out, so when that was taken away from me I struggled both physically and mentally.” Although her movements were restricted, she incorporated whatever fitness she could, whether it was doing squats and dips

“In order to love yourself you have to love your body.”

off the couch or modified push-ups. “I got to help people see that they can work through anything, even an injury like a broken bone.”

Abbott is fired up to get back into competition, whether that’s crushing it in a Spartan Race or getting back into the CrossFit Games. Now, mostly healed

5 Ways to Get a Badass Body 1. Plan your routine.

Structure is key to sticking with your routine. Abbott recommends planning out three workouts a week for 30 days.

“Know what time you will have to leave work or adjust your routine and plan accordingly.

You don’t have to be the best person there — you just have to show up every day that you commit to.”

2. Think positive.

“We all have to face our challenges — life doesn’t give anyone a free pass. But it’s how you cope with those challenges that defines your core character”, says Abbott.

Consider what you can do to push through those obstacles.

“For me, I didn’t think about how far I had to go; I thought about what I had to do today to make it through.”

3. Keep a journal.

“I get into my head a lot, and one way to take that chaos out of there is to put it down onto paper”, says Abbott. There doesn’t have to be a format, and you can keep tabs on whatever you want, from that day’s workout and nutrition to emotional challenges.

4. Don’t skimp on sleep.

from her injury, she works out four to five days a week at CrossFit Invoke, the US-based gym she opened in Raleigh, North Carolina, in 2010. She rounds out her training with indoor cycling and hot yoga.

Abbott maintains her “Badass Diet” nutrition with a balance of protein, carbs, and healthy fats. “My eating is simple but

flavourful. It’s uncomplicated, but I don’t feel deprived.”

She recently introduced the Bourn Relentless line of supplements, which includes BCAAs, a pre-workout, and a night-time recovery aid. A line of clean protein powders is coming later this year. She’s also developing her BBX body-weight workout videos and a

Christmas Abbott Nutrition (CAN) coaching program. It all ties back into pushing yourself to be your best, no matter what that may look like, says Abbott. “It’s all about getting the job done — it’s OK to be scared, but it’s not OK to quit. And the more we can own this badass mentality, the stronger and more confident you will feel.”

“When you work hard you need to restore your body, and the best way to do that is by getting enough rest. That’s when your body can undo the damage you’ve done and get stronger”, she says.

5. Carry a water bottle.

“You’re far more likely to stay hydrated when you have that with you, and it’s crucial to make sure you’re getting enough water all day”, Abbott says.

Water gives you energy and mental clarity and makes you happier, she adds. “Water is highly underrated.”

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Choline Bitartrate has been proven to promote a faster rate of lipolysis.

Green Tea Extract (EGCG) enhances mental alertness and is a powerful antioxidant.

Green Coffee Bean Extract has been shown to decrease carbohydrate digestion.

M AY / JUN 2 018

Don’t let travel plans throw off your fitness game: Use an app to find a nearby place to train on the road.

SHUTTERSTOCK

Training Whether you’re on the road or simply in a different part of town, find a place to get your sweat on with FitKey, a mobile app that helps you mix up your workout routine on the go. For a low monthly fee you’ll have access to hundreds of fitness activities and studios across the country. You can try Yoga, Pilates, Crossfit, Boot Camp and many more. Best of all, there’s no annual contract and it’s free to download on iOS and Android.

2 018 MAY/JU N | M &F HE R S | 23

ALL ABOUT

POWERLIFTING Want to go really heavy at the gym? Consider trying this sport to build muscle, gain strength, and feel pretty darn powerful.

BY KRISTIN MAHONEY

THE BASICS

24 | M &F H ERS | MAY/JUN 201 8

side and in front of the participant to make sure the lifts are legal. To get credit for the lift, at least two of the judges must deem it “good”.

Each competitor gets three attempts at each lift. To qualify, squats must break parallel with depth, a bench press must be held with a pause, and none of the lifts can jerk around or have the bar change direction.

3 TIPS FOR NEWBIES 1.

LIFT EFFICIENTLY. “Stick to basic exercises that build the most muscle fast”, Sparkes says. Along with squats, bench presses, and deadlifts, try adding overhead presses, incline bench presses, and dumbbell presses.

2.

BE COMMITTED. “Powerlifting requires steady work, so stay consistent with your training”, he notes.

“Cycling on and off with your training won’t help you progress at a desirable rate.”

3.

DON’T DO IT ALONE. “Look for gyms that are certified by powerlifting organisations as credible to teach the sport”, Sparkes says. “They’re a great way to learn form and can help put together a plan for you.”

STOCKSY

IN A POWERLIFTING competition, contestants do a one-rep max of three lifts: a squat, a bench press, and a deadlift. The max rep of each move is then added together, and the competitor with the highest total score wins. “Powerlifting is the ultimate test of strength”, says Tim Sparkes, owner of Die Hard Gym in Peoria, Arizona, USA. Unlike Olympic lifting, which features the snatch and the clean and jerk, powerlifting doesn’t have a lot of explosive movements.

There are two types of powerlifting competitions — raw and equipped. In equipped competitions, participants wear a tightfitting lifting suit that provides some additional support; raw (the more popular option) does not.

Both divisions allow belts, wrist wraps, and knee wraps, although wraps can’t assist with grip. Subdivisions are divided by gender, age, and weight, ranging from 44 to 90-plus kilograms for women and 52 to 140-plus for men.

Each lift is judged by three officials, who stand on each

TRAINING

PULSE

Go-To Gear

What to get if you want to be a powerlifter.

Weight belt

WORLD RECORD STATS:

240kg

Amount bench-pressed by Laura Phelps-Sweatt in 2011 (3.25x her body weight).

352kg

Amount squatted by PhelpsSweatt in 2012 (4.7x her body weight).

195kg

Amount deadlifted by Wei-Ling Chen in 2009 (4.17x her body weight).

628kg

Total amount lifted in competition by Heidi Howar in 2017 - 11.45x her body weight, ranking it the highest total female body-weight coefficient of all time.

930kg

Total amount lifted in competition, achieved by Becca Swanson in 2005.

Using a belt during lifts will give you added support and lessen the stress put on your spine.

This Schiek Lifting Belt features a contoured design, so it’s comfortable and easy to slip on and off.

R1 770, wantitall.co.za

Lifting shoes

With Flywire technology, lightweight stability and a nylon strap to help lockdown your feet during heavy squats and deadlifts, Nike’s Romaleo 3 Women’s Weightlifting Shoes are sure to help you power through your session.

R2 999, nike.com

Wrist wrap

Alleviate pressure put on your wrists during intense lifts by making use of a good pair of straps. Reebok’s RBK Crossfit Lifting Straps are durable, flexible and offer a solid amount ofstability.

R290, Sportsmans Warehouse

ADVICE FROM A PRO

Powerlifter Suzanne Davis started weight training more than five years ago when she grew frustrated with the lack of results from her cardio workouts. In 2013, she began powerlifting, entering her first pro competition the following January. She’s currently ranked third in the 60-kilogram class and can squat 182 kilograms, bench 108 kilograms, and deadlift 223 kilograms. Here’s what she’s learned from the sport.

GET HELP. “If you are new, I highly recommend getting a qualified powerlifting coach to properly learn the right technique. Coaches can push you to limits you never knew existed and help hold you accountable.”

DON’T GET DISCOURAGED. “Do not be intimidated by the weight. You may not be able to lift that heavy dumbbell today, but give it some time and it will happen”, says Davis, who counts the bench press as her favourite lift. “For me,

it is the most technical — the timing, the back arch, and ‘bending the bar’.”

FUEL UP RIGHT. In addition to powerlifting, Davis is an IFBB women’s physique pro. “Since I compete professionally in both, my diet is stricter than most powerlifters’. Ninety percent of the time I follow a bodybuilder’s meal plan, eating every two to three hours.”

Favourite foods include eggs and oatmeal for breakfast, lean meats like fish and baked chicken, complex carbs like brown rice or yams, and a lot of green veggies, as well as protein shakes three times a day. On heavy weighttraining days, Davis increases her levels of clean complex carbs for added energy.

SUPPORT YOUR PEERS. “The camaraderie when you are training and during competitions is phenomenal”, Davis says. “You want to win and do your best, but you also want others to do their best. At the end of the day, it is great to be competing among people with the same goals as you.”

2 018 M AY/JU N | M &F HE R S | 25

SUPPLEMENTS 101

About 300 to 500 different bacteria species are living in your GI tract right now.

matory bowel disease, lupus, multiple sclerosis, psoriasis, rheumatoid arthritis, cancer, and cardiovascular disease.

Dysbiosis triggers include poor diet, overprescription of antibiotics, or simply leading an overly sedentary lifestyle, according to a 2013 analysis in the journal Clinical Reviews in Allergy and Immunology.

GUT CHECK

Probiotic and prebiotic supplements can make your gut — and body — stronger and healthier.

BY ADAM BIBLE

DON’T FREAK OUT, but right now there are trillions of tiny bugs crawling all over and inside your body. But these aren’t the creepy crawlies that keep you up at night or give you a fright when spotted in a dusty corner. These “bugs” are part of your microbiome, a menagerie of mostly beneficial bacteria that scientists are now dis covering can influence the functioning of everything from the immune system and gastrointestinal tract to the endocrine system and skin.

We have long known that bacteria exist within our bodies in abundance. In fact,

26 | M &F H ERS | MAY/JUN 201 8

there are 10 times more bacterial cells in your body than there are human cells: We are fully functioning, symbiotic organisms, groomed from birth to co-exist and thrive with help from the countless microbes that inhabit both the areas on our bodies directly exposed to the environment (like the skin) and the body parts that interact with the outside world, such as the gastrointestinal tract (GI) and nasal membranes.

It’s the bacteria in the GI tract that have garnered the most interest among researchers. There are a thousand distinct bacterial species living in the GI at

any given time. As you grow, the great mishmash of bacteria in your gut settles into something of a checks-and-balances system.

Troublemaker microbes are typically cancelled out by beneficial ones like Bifidobacterium and Lactobacillus. Scientists aren’t sure exactly what any of those bugs really do, but they know we have a complex, dynamic relationship with them.

Sometimes, though, when your gut’s balance is tipped in the wrong direction (called “dysbiosis”), more insidious microbes begin to take over, prompting inflammation that can pave the way to diseases like type-1 or type-2 diabetes, obesity, or even neurological problems. Other disorders linked to GI tract microbial imbalances include inflam-

To keep your microbiome in a harmonious equilibrium, it’s important to eat a diet that contains probiotics.

“Probiotics are live micro-organisms that, when administered in adequate amounts, confer a health benefit on the host”, says Mary Ellen Sanders, PhD, Executive Science Officer at the International Scientific Association for Probiotics and Prebiotics.

“Probiotics are thought to play a role in preventing and treating certain diseases and infections such as irritable bowel syndrome [IBS], UTIs, vaginal infections, and more”, adds Alissa Rumsey, founder of Alissa Rumsey Nutrition and Wellness. “They may also reduce the risk of infections and illness.” You can find probiotics in foods like yoghurt and kefir and aged cheeses and other fermented foods like tempeh, miso, unpasteurised sauerkraut, and kombucha.

But for some people it can be hard to get the recommended 1 billion live microbes a day for general gut health from foods alone.

For some specific ailments, up to 100 billion bugs may be needed to cause a healing effect. One easy way to make sure you are getting enough beneficial bugs is by

GETTY IMAGES

Why Probiotics Matter

OFFSET

taking a probiotic supplement. “Supplements are a good source of high numbers of different probiotic strains”, Sanders says. When selecting a probiotic, look for one that has a list of specific strains; amounts are usually identified by the term CFUs, or colony-forming units, an estimate of the number of viable bacteria in the product when packaged.

Also, be sure the package itself protects the bacteria from UV light with opaque bottles or blister packs and has an expiration date.

For general health, the type of probiotic strain isn’t as important as having a variety of bacteria types, since research indicates that multiple strains may work synergistically to improve health. But if you have a specific ailment, narrowing down the strain can be helpful. (See “Probiotic Primer”, right.) “Some probiotics may help with nagging digestive problems or help you avoid diarrhoea from a prescription antibiotic”, says Sanders. Other probiotics may reduce the incidence and duration of common respiratory and GI infections, especially if you’re in a heavy training period, she adds.

It’s also important to note that probiotics don’t take up residence long term — they stick around only a week or so before passing through your system. “When administered to healthy people, probiotics don’t seem to change the overall structure of the gut microbiota — they have their effects as they transit through the gut”, says Sanders. But during that time they can occupy sites that may otherwise be colonised by harmful bacteria.

The Role of Prebiotics Think of prebiotics as fuel for probiotics, enriching GI tract microbes in a beneficial way. “A prebiotic is food preferentially used by your native, beneficial bacteria”, Sanders says. One easy way to feed your good microbes is by increasing your intake of high-fibre foods. Though all fibre-rich foods aren’t prebiotic, many fruits, veggies, beans, and grains with high amounts of a dietary fibre called inulin will provide fuel for bacteria. As this undigested fiber passes through the GI tract, bacteria employ enzymes to break it down into simple sugars, which are then fermented to create short-chain fatty acids.

These fatty acids contribute up to 10% of the calories our cells need.

Other super-fibrous foods

— asparagus, chicory, dandelion greens, Jerusalem artichokes, garlic, leeks, onions, broccoli, cabbage, kale — contain lots of other types of inulin that bacteria thrive on, like fructooligosaccharides (FOS) and galacto-oligosaccharides (GOS).

Oligofructose-enriched-inulin, or OEI, is a potent mixture of prebiotics that’s considered a “full spectrum” prebiotic, as it has been found to work throughout the colon.

It can be tough to get the recommended minimum of five grams a day of prebiotics from food, so when choosing a supplement, look for FOS, GOS, or OEI or chicory and inulin. These ingredi ents fuel beneficial bacteria to help them pump out short-chain fatty acids to provide cells with energy and improve metabolism and immune function.

Garlic and other high-fiber foods allow healthy bacteria to multiply.

PROBIOTIC PRIMER All beneficial bacteria are not created equal.

Here’s a look at some common probiotic species and the health benefits they may provide.

L. acidophilus: Supports nutrient absorption, helps digest dairy, and may alleviate some diarrhoea and lower cholesterol.

B. longum: Helps maintain the integrity of the gut wall; scavenges toxins; and may promote immune system functioning, reduce infections, and lower inflammation.

B. bifidum: Breaks down complex carbohydrates, fat, and protein; shows antioxidant properties; supports GI tract health; and decreases symptoms of inflammatory bowel disease and syndrome.

L. rhamnosus: Prevents traveller’s diarrhea, benefits liver health, fights cavities, and boosts immunity.

L. fermentum: Helps increase nutrient absorption, lowers cholesterol, fights viruses and bad bacteria, and provides antioxidant activity against ageing.

For a comprehensive guide to probiotic products, what strains they contain, and their benefits, go to usprobioticguide.com or isappscience.org.

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Research shows that stretching — in any form — can increase range of motion.

Each type of stretching offers its own body benefits. Shown here: ROMWOD Dragon pose.

BEST STRETCH FIND YOUR

Working on your flexibility can help improve overall fitness — and make the rest of your daily activities feel a whole lot easier as well.

BY ALYSSA SHAFFER

Not all of us are inherently flexible. Although women tend to have greater range of motion than guys do, many of us who lift, run, bike, and enjoy other repetitive-motion activities are simply tight, especially in key areas like the hips, hamstrings, and shoulders.

And that’s too bad, because being flexible not only helps improve performance but also improves daily function.

“We acquire tension throughout the day based on movement patterns, stress, exercise, and other factors”, notes Hakika DuBose, owner of US-based Kika Stretch Studios in New York. “Over time, these tight, contracted muscles can lead to headaches, back pain, and imbalances in the body.”

It doesn’t take a lot to make you feel better. Just a few minutes of stretching a few times a week can be enough to improve your range of motion and reduce tightness.

But what type works best for you? Consider this quick guide to see which flexibility exercises you might want to incorporate into your regular routine.

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THE STRETCH:

ROMWOD (YIN YOGA) BEST FOR: Maintaining

strength while increasing flexibility.

WHAT TO KNOW: Designed for CrossFitters, these “range of motion workouts of the day” (ROMWOD) go deep — very deep. They are based on a yin yoga practice, which espouses holding a stretch for anywhere from three to five minutes, breathing evenly throughout.

“These are perfect for active recovery or for a rest day when you want some more relaxation”, says Ryan Schultz, owner of romwod.com. Breath work is also key in deepening the stretch. “These are not meant to be high-intensity moves like a yoga flow, it’s just the opposite — they are meant to be calming and restorative.”

You can find the workouts across various platforms at romwod.com.

TRY THIS:

Dragon (TARGETS: HIPS, QUADS) Begin on all fours, then step left foot between hands. Walk left foot forward until knee is just above heel and slide right knee behind you as far as you can. Keep hands on either side of left foot or on thigh and press top of right foot into the floor. If you need more cushioning, place a folded-up mat or towel below back knee. Hold here for up to 3 minutes, then switch sides.

TRAINING

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THE STRETCH:

THE STRETCH:

ASSISTED

STATIC

BEST FOR: Relieving

stress and tightness. assisted stretching, a coach helps push you through your full range of motion to achieve gains you might not normally get on your own. Some assisted stretching programs utilise the breath to help enhance the stretch, breathing for several seconds when you’re near the end of your range of motion. “When you exhale deeply, your body comes into a fuller state of relaxation, so you get an even deeper stretch”, says DuBose. Assisted stretches are also great for targeting harder-toreach spots like the upper back and the piriformis (the deep muscle between your glutes and hamstrings).

BEST FOR: Long-term improvements in flexibility.

WHAT TO KNOW: With

WHAT TO KNOW: Static stretches are often what we think of when it

TRY THIS:

TRY THIS:

Leg Crawl (TARGETS: HAMSTRINGS, LOWER BACK) Give yourself your own assist with this seated leg stretch. Sit on the floor with legs extended, toes facing ceiling, one hand on either side of legs. Drop your head, then slowly walk fingers along the legs, keeping head forward and shoulders relaxed. When you get to your farthest point, hold for about 10 seconds, breathing evenly.

comes to doing a stretch, holding a specific position for a set amount of time. “The main benefit of static stretching is that it’s effective at creating permanent increases in range of motion and flexibility”, says Brad Walker, an Australian trainer and creator of stretchcoach.com.

Static stretches should ideally be held for 30 to 60 seconds and for no less than 10 seconds, he advises, and repeated two to three times. To improve range of motion, stretch four to five times a week. “Never push yourself beyond what is comfortable — only stretch to the point where you feel tension in your muscles, not pain”, says Walker.

Rotation Stretch (TARGETS: BACK) Sit on floor with legs extended. Cross bent right leg over left leg, placing right hand on floor behind you. Turning from your torso, bring shoulders to right side; use your left arm against the outside of your right thigh to help increase the stretch. Hold for 30 to 60 seconds; switch sides and repeat.

THE STRETCH:

DYNAMIC BEST FOR: Getting

you ready for your workout. flexibility refers to your absolute range of motion that can be achieved with movement — or how far we can reach, bend, or turn using velocity”, says Walker. Dynamic stretching is an effective and functional part of a warm-up routine. However, dynamic stretches are generally less effective than static stretches for improving overall flexibility. Do your dynamic stretches for about two to three minutes toward the end of your warm-up, advises Walker.

Keep in mind that the movements should be controlled, keeping the bounces and swings within your comfort level.

TRY THIS: Standing Twist (TARGETS: CORE, LOWER BACK) Stand with feet shoulder-width apart, arms crossed over chest. Slowly rotate shoulders and upper body from one side to the next, moving from the torso. Repeat for 20 to 30 seconds, alternating sides.

IL L US T R AT I ONS BY R EMIE G EOFFRO I

WHAT TO KNOW: “Dynamic

2 018 M AY/JU N | M& F HE R S | 29

KILLER COMBOS

Burn mega calories and sculpt lean muscle with two high-intensity workouts that alternate cardio machine drills and strength moves.

BY KRISTIN MAHONEY

WORKOUT 1:

TREADMILL CIRCUIT “Combining resistance training with cardio intervals on the treadmill is a lethal combo”, says Nick Pags, co-owner and instructor at Ripped Fitness in New York City, USA. “Resistance training builds lean muscle mass, while the cardio circuits incinerate fat, creating that ‘afterburn effect’, so you continue to burn extra calories for hours after the workout.”

While the workouts may seem intimidating, you control your speed and incline, so you can 30 | M &F H ERS | MAY/JUN 201 8

adjust the intensity to suit your fitness level. “It’s constructed around a base pace, or the pace that you can sustain for recovery", says Pags. Since everyone’s base is different, each workout is challenging but achievable.

How to do it: Start by running through the whole treadmill circuit (right).

Then do the floor circuit 1 two times through. Go back to the treadmill circuit again before starting floor circuit 2. Continue this way until you’ve done three treadmill circuits and all three circuits on the floor.

RUN BEGINS AT

SPEED

INCLINE

TIME

0

6 to 10km/h (base)

1

45 sec

:45

9 to 13km/h

1

45 sec

1:30

6 to 10km/h (base)

1

45 sec

2:15

10 to 14km/h

1

45 sec

3:00

6 to 10km/h (base)

1

45 sec

3:45

11 to 15km/h

1

45 sec

4:30

6 to 10km/h (base)

1

45 sec

5:15

3 to 5km/h

10

45 sec

6:00

3 to 5km/h

10

45 sec

6:45

3 to 5km/h

10

45 sec

7:30

3 to 5km/h

10

45 sec

8:15

6 to 7km/h

12

45 sec

9:00

6 to 10km/h (base)

1

45 sec

9:45

11 to 15km/h

1

45 sec

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YOU CAN RUN ON THE TREADMILL or sweat it out on the rower. Or you can strength train. But for a time-efficient workout that boosts your heart rate, blasts calories, and helps you get strong all over, why not combine cardio and strength? Fitness studios are drawing tons of followers with this very promise, coaching interval workouts that bounce between cardio machines and strength circuits. We tapped two of our favourites for their sample routines. You control the speed and movement but get guidance on pace and intensity.

CARDIO

(CONTINUED FROM PREVIOUS PAGE)

WORKOUT 1:

TREADMILL CIRCUIT

CIRCUIT 1: (2 ROUNDS)

CIRCUIT 2: (2 ROUNDS)

CIRCUIT 3: (2 ROUNDS)

Squat Pulse: 30 sec Split Jump: 30 sec Step Shuffle (up and over a bench): 30 sec Repeat circuit, then go back to treadmill

Squat to Forward Raise: 45 sec Glute Bridge/Skull Crusher Combo: 45 sec Split-stance Pulse/Biceps Curl Compound: 20 each leg Repeat circuit, then go back to treadmill

Push-up to Downward Dog: 30 sec Situp to Russian Twist: 30 sec Jackknife: 30 sec

Warm-up: Row 500 metres at an easy pace.

Row intervals: “The goal for these one-minute pushes is to keep your split time consistent. As your stroke rate decreases, increase the amount of power in your stroke to achieve that consistent split. For each one-minute push, the amount of distance covered should be the same”, says Mulgrew.

1-minute row at 28 SPM (strokes per minute) 1-minute row at 26 SPM 1-minute row at 24 SPM 1-minute row at 22 SPM 1-minute row at 20 SPM

WORKOUT 2:

ROWING COMBOS For a high-intensity full-body workout, hop on a rower.

“Rowing targets 85% of your muscles with every stroke, especially your quads, hamstrings, glutes, lats, and the entire core”, says Annie Mulgrew, a trainer at US-based CityRow in New York City. Add on resistance moves between rowing intervals as an active recovery that will increase the calorie burn while building lean muscle.

Newcomers to rowing should

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focus first on form, says Mulgrew. Start with arms fully extended, leaning forward with shoulders just in front of hips, back flat, and core engaged.

Keeping your back straight and abs engaged, drive your legs back until almost straight, then bring torso upright and slightly back, bending elbows to drive handle to chest, arms slightly away from ribs. Reverse the movement, straightening arms until almost fully extended, then hinging torso forward and bending knees. Once you have your form down, adds Mulgrew, you can focus on increasing power and stroke rate.

In between the rowing intervals, do: 10 biceps curls 10 overhead presses 10 triceps extensions Rest 30 seconds, then hit the next rowing interval

BANISH THE BLOAT! EVOX NUTRITION ACCELER8, contains Dandelion Root Extract- a potent traditional medicine often used to assist in the removal of metabolic waste and high levels of water retention. Evox Acceler8 also includes caffeine, green coffee bean extract, glucomannan, peppermint leaf extract, cinnamon extract and choline bitrate- all of which will assist in helping you reduce digestive stress, maintain healthy insulin function and burn more fat than you would at your typical metabolic rate.

Final circuit: 8-minute EMOM (every minute on the minute).

“At the top of each minute, row 100 metres at 28 SPM, then perform five push-ups. The quicker you can get the rowing and push-ups done, the more time you’ll have to rest before the top of the next minute. This should definitely deliver that cardio high!” says Mulgrew.

2 018 MAY/JU N | M &F HE R S | 3 1

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M AY / JUN 2 018

Going organic when you’re trying to start a family is good for you and your baby-to-be.

Nutrition

If you’re thinking about starting a family or actively trying to get pregnant, you may want to hit the organic produce aisle. A recent Harvard study from the US found that women undergoing fertility treatments who ate fruits and vegetables with higher-pesticide residue had lower rates of pregnancy and live birth success compared with those who ate produce that was low in pesticide residue.

2 018 MAY/JU N | M& F HE R S | 3 3

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CLEAN KITCHEN

Stir-Fried Tempeh With Orange Sauce SERVES: 4

INGREDIENTS

Sauce: ¼ cup dry sherry or rice wine ¼ cup water 2 tbsp low-sodium soy sauce 1 tbsp cornstarch 1 tbsp grated fresh ginger 3 garlic cloves, minced 1½ tsp toasted sesame oil ¼ tsp grated orange zest, plus ¾ cup juice (2 oranges) Stir-fry: 2 tbsp canola oil * 340g tempeh, cut into 3cm pieces 2 tbsp low-sodium soy sauce * 450g broccoli florets, cut into 2cm pieces, stalks peeled, halved, and thinly sliced 1 red bell pepper, thinly sliced 6 scallions, thinly sliced on bias Brown rice (optional) Sesame seeds (optional) DIRECTIONS

15-MINUTE

CLEAN MEALS YOU’LL LOVE

No time to prep? No problem! These delicious dishes will help fuel you up and keep you on track for your best-body goals in just a few minutes.

3 4 | M &F H ERS | MAY/JUN 201 8

1. For the sauce: Whisk all ingredients together in bowl.

2. For the stir-fry: Heat 1 tbsp oil in skillet over high heat until just smoking. Add tempeh and soy sauce. Cook until well browned, stirring occasionally. Transfer to plate.

3. Return skillet to high heat and add remaining 1 tbsp oil; heat until just smoking. Add broccoli and bell pepper. Cook, stirring occasionally, until vegetables are crisp-tender.

4. Stir in tempeh. Whisk sauce to recombine, then add to skillet and cook, stirring constantly, until sauce is thickened, about 30 seconds.

5. Sprinkle with scallions. Serve with brown rice and toasted sesame seeds, if desired.

PER SERVING

Calories: 340, Fat: 19g, Saturated fat: 3g, Carbs: 25g, Fibre: 4g, Sugar: 7g, Protein: 23g

Crispy Skillet Ostrich Burgers SERVES: 4

INGREDIENTS

Grilled Flank Steak With Tomato, Orange, and Avocado SERV E S: 6

INGREDIENTS

1 orange 1 avocado, cut into 2cm pieces * 180g cherry tomatoes, quartered

1 shallot, thinly sliced 2 tbsp minced fresh coriander 1 serrano chilli, stemmed, seeded, and minced 4 tsp lime juice Salt and pepper 1 grass-fed flank steak (700g), fat trimmed ¼ tsp cayenne pepper DIRECTIONS

1. Peel and quarter orange, then slice crosswise into 2cm-thick pieces.

2. Combine orange, avocado, tomatoes, shallot, coriander, and serrano in bowl. Add lime juice and ¼ tsp salt; gently toss to combine. Cover and set aside.

3. For charcoal grill: Heat grill until hot, about 5 minutes. For gas grill: Turn all burners to high, cover, and heat grill until hot, about 15 minutes. Leave primary burner on high and turn off other burner(s).

4. Clean and oil cooking grate.

Pat steak dry with paper towels, season with salt and pepper, then sprinkle with cayenne pepper.

5. Place steak over hot part

of grill and cook until beginning to char and beads of moisture appear on outer edges of meat, 5 to 6 minutes. Flip steak and continue to cook until charred and meat registers 50°C (for medium-rare), about 5 minutes.

6. Transfer steak to cutting board, tent loosely with aluminium foil, and let rest for 10 minutes. Thinly slice steak against grain. Serve with tomato mixture.

PER SERVING

Calories: 260, Fat: 14g, Saturated fat: 4.5g, Carbs: 8g, Fibre: 3g, Sugar: 4g, Protein: 25g Stir-Fried Tempeh, Grilled Flank Steak, and Turkey Burger recipes all excerpted from the editors of America’s Test Kitchen.

* 450g organic lean ground ostrich 1 cup 100% whole-wheat panko breadcrumbs * 60g low-fat grated cheddar cheese ½ cup oil-packed sun-dried tomatoes, rinsed, patted dry, and coarsely chopped ¼ cup organic plain low-fat yoghurt ¼ cup chopped fresh basil Salt and pepper 1 tbsp canola oil 4 100% whole-wheat hamburger buns, toasted 1 tomato, sliced 2 cups baby arugula DIRECTIONS

1. Combine ostrich, panko, cheese, sun-dried tomatoes, yoghurt, basil, ½ tsp salt, and ½ tsp pepper in bowl.

Gently knead until just combined. Pat ostrich mixture into 4 patties about 1cm thick and 10cm in diameter; season with salt and pepper.

2. Heat oil in non-stick skillet over medium-low heat until shimmering. Add patties and cook for 5 to 7 minutes on each side, until well browned and meat registers 70°C .

3. Place burgers on buns and top with tomato and arugula.

PER SERVING

Calories: 500, Fat: 22g, Saturated fat: 6g, Carbs: 42g, Fibre: 6g, Sugar: 5g, Protein: 30g

2 018 MAY/JU N | M &F HE R S | 35

PULSE

CLEAN KITCHEN

Mango and Ahi Tuna Poke Salad SERVES: 4

INGREDIENTS

Dressing: 3 tbsp coconut aminos 1 tbsp rice vinegar 1 tsp sesame oil 1 tsp grated fresh ginger ¼ tsp salt 1/8 tsp black pepper Poke Salad: * 700g sushi-grade ahi tuna, cut into bite-size pieces * 150g baby spinach 1 ripe avocado, chopped 1 ripe mango, chopped 1 small unpeeled cucumber, sliced 1 cup shredded carrots Black sesame seeds (optional) Sliced green onions (optional) ¼ cup chopped flat-leaf parsley ¼ cup finely diced red onion 1 tbsp minced garlic Zest of 1 lemon 1 tbsp lemon juice 1 large egg white 1 tsp dried oregano ¼ tsp salt ¼ tsp pepper ¼ cup crumbled feta cheese

Meatballs With Greek Goddess Dressing SERV E S: 4

INGREDIENTS

Meatballs: * 450g lean ground beef or chicken ¼ cup Parmesan cheese or almond flour

36 | M &F H ERS | MAY/JUN 201 8

Greek Goddess Dressing: ½ cup tahini or hummus ½ cup water ¼ cup chopped flat-leaf parsley ½ tsp salt 2 tbsp minced garlic 2 tbsp lemon juice 2 tbsp apple cider vinegar DIRECTIONS

1. Preheat oven to 230°C. Line a baking sheet with foil and spray with cooking spray.

2. In a large bowl, combine meatball ingredients. Form mixture into 2-tbsp-size

meatballs. (Makes 16 balls.)

3. Place meatballs onto baking sheet and spray tops with cooking spray. Bake for 12 to 15 minutes, until cooked through and meat registers 80°C. 4. To make dressing, combine ingredients in a blender or food processor and blend until smooth.

5. Drizzle meatballs with dressing and serve with flatbread or a Greek salad, if desired.

PER SERVING (4 MEATBALLS)

Calories: 170, Fat: 5g, Saturated fat: 3g, Carbs: 1g, Fibre: 0g, Sugar: 0g, Protein: 30g Recipe courtesy of dashingdish.com.

DIRECTIONS

1. To make dressing, stir together all ingredients in a small bowl.

2. To make salad, in a medium bowl, gently toss tuna with 2 tbsp of the dressing. Let marinade while you assemble the rest of the salad.

3. Divide spinach among 4 plates.

Arrange avocado, mango, cucumber, and carrots on spinach. Top with tuna and drizzle salads with remaining dressing. Top with black sesame seeds and green onions, if desired.

PER SERVING

Calories: 380, Fat: 11g, Carbs: 29g, Fibre: 6g, Protein: 40g Recipe excerpted from Whole30 Fast & Easy, © 2017 by Melissa Hartwig. Reproduced by permission of Houghton Mifflin Harcourt.

All rights reserved.

Curry Chicken Salad S E RV E S : 4

INGREDIENTS

½ 1 2 2 ¼ 2 ½ 1 3

Garlic Skillet Chicken SERV E S : 4

INGREDIENTS

* 600g boneless, skinless chicken breast, cut into bitesize pieces 1 tbsp minced garlic ¼ cup lemon juice or chicken broth 1 tbsp garlic-infused olive oil Salt and pepper DIRECTIONS

cup Whole30-compliant mayonnaise* tbsp fresh lime juice tbsp chopped fresh coriander tsp Whole30-compliant curry powder** tsp salt cups diced cooked chicken medium apple, diced celery stalk, finely diced tbsp finely diced red onion

¼ cup roughly chopped Whole30-compliant dry-roasted cashews Sliced green onions, shredded cabbage, shredded carrots, and/or chopped cashews (optional) DIRECTIONS

1. In a medium bowl, stir together mayonnaise, lime juice, coriander, curry powder, and salt. Add chicken, apple, celery, and onion and toss to coat. Fold in cashews.

If desired, top salad with green onions, cabbage, carrots, and/or additional cashews. *Use mayonnaise such as Primal Kitchen or Chosen Food, or make your own at whole30.com. **Use brands that don’t contain sugar.

PER SERVING

Calories: 372, Fat: 30g, Carbs: 6g, Fibre: 1g, Protein: 23g Recipe by Jessica Beacom and Stacie Hassing of the Real Food Dietitians; recipe excerpted from Whole30 Fast & Easy, © 2017 by Melissa Hartwig. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.

1. Coat a pan with cooking spray and heat over medium heat. Add chicken and cook about 2 minutes, or until it turns white on the side that is cooking. Add garlic. Flip chicken; cook another 2 minutes, or until chicken starts to turn white.

2. Add 2 tbsp lemon juice or broth, using spatula to scrape bits from bottom of pan. Let liquid cook off and brown chicken; flip, add oil, and brown chicken on opposite side.

3. Add remaining 2 tbsp lemon juice or broth, scraping bits from pan. Turn off heat to let chicken rest for a few minutes before serving. Season with salt and pepper to taste.

PER SERVING

Calories: 139, Fat: 2g, Saturated fat: 0g, Carbs: 1g, Fibre: 0g, Sugar: 1g, Protein: 28g Recipe courtesy of dashingdish.com.

2 018 MAY/JU N | M &F HE R S | 37

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CLEAN KITCHEN

Vitamin C

8 Key Nutrients FIT CHICKS NEED

Boost your health and performance by making sure to get enough of these crucial nutrients in your diet.

BY KRISTIN MAHONEY

THINK YOUR DAILY multivitamin is giving you all the nutrition coverage you need? Don’t be so sure. Counting on a multi may give you some insurance if you follow a less-than-perfect diet, but it’s not a replacement for all the important nutrients you need to fuel your workouts, boost your recovery, and keep you healthy. “Some women rely on the idea that ‘I took my multi today, so I don’t need to worry about what I’m eating’ ”, says Lisa Bruno of Work It Out Nutrition in Hoboken in New Jersey, USA. “But you should always try to get your nutrients 38 | M &F H ERS | MAY/JUN 201 8

from your diet before you grab a supplement.”

Not only does your body metabolise food better in its natural form, but when you aim to add certain nutrients to your diet, you’ll be more conscious overall about what you’re eating. And while you probably already think about how much calcium, folic acid, and iron you’re getting, those aren’t the only essential nutrients. Try boosting your intake of these key vitamins, minerals, and other nutrients to keep your energy high, your mood happy, and your performance at its peak.

WHY YOU NEED it: Iron is one of those key nutrients you likely know you need, especially if you have heavy periods. And low iron levels can lead to anaemia, which can make you feel majorly fatigued. But if you want to keep up your iron levels, make sure you’re also getting enough vitamin C, which helps with iron absorption. “There are two different types of iron, the kind you get from eating meat and the kind that comes from plant sources like spinach, pumpkin seeds, and fortified cereals. The iron from non-meat sources needs a little extra kick from vitamin C for your body to absorb it", says Bruno.

On its own, vitamin C is also important for healthy skin and plays a role in collagen formation, says Lauren Slayton, founder of US-based Foodtrainers in New York.

How much: 90 to 120mg of vitamin C a day. Also aim to get 18mg of iron per day.

Best sources: Kiwi, broccoli, green peas, red and green bell peppers.

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Vitamin D

Why you need it: As you may already know, not getting enough calcium in your diet can contribute to the development of osteoporosis, a disease women are already at a greater risk of developing than men. But to improve calcium absorption, you should also pay attention to your intake of vitamin D. “Vitamin D goes hand in hand with calcium. If you’re really focused on your calcium intake but you’re not getting enough vitamin D, you won’t be able to absorb and metabolise that calcium as well", explains Bruno.

How much: 600 IU per day.

Best sources: Fortified dairy products like milk and yogurt aren’t the only way to get your D. You can also find it in salmon, tuna, sardines, and eggs.

Vitamin B6

Why you need it: “B vitamins are important for maintaining energy, decreasing PMS, and improving mood", says Slayton. Vitamin B6 (pyridoxine) in particular is essential because it helps improve the production of red blood cells and your circulation. Chronic dry mouth or muscle cramps may also be caused by a lack of vitamin B6.

How much: A little goes a long way when it comes to vitamin B6 — just 1.3mg per day.

Best sources: Chickpeas, bananas, fortified breakfast cereals.

Probiotics

Why you need them: “Your gut is like the control tower for your body. Most serotonin is produced in the gut, and so probiotic supplements and foods improve your mood. They also decrease sweet cravings, help with digestion, and boost immunity", says Slayton.

How much: Probiotics are tiny, so they are measured in billions.

You should aim to eat 10 to 20 billion per day, says Slayton.

Best sources: Greek yoghurt, miso, kimchi, kombucha.

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2 018 M AY/JU N | M &F HE R S | 39

PULSE

CLEAN KITCHEN

Magnesium

Why you need it: “Most women are deficient in magnesium but don’t even know it", says Slayton.

“If your magnesium is low your metabolic rate suffers.” The mineral has several other benefits, including lowering anxiety, improving regularity, and reducing migraine frequency. Birth control pills, stress, and sweating are known to deplete your body’s magnesium stores.

How much: 320mg per day.

Best sources: Almonds, spinach, peanut butter.

Omega-3 Fatty Acids

Why you need them: Omega-3s play an important role whether you’re trying to lose weight, clear your skin, or manage cholesterol. “If you’re an athlete or an avid exerciser, omega-3s should be a key part of your diet because they help decrease inflammation", says Slayton.

How much: 1000 to 2000mg per day.

Best sources: Seafood, walnuts, chia seeds.

Potassium

Why you need it: Potassium helps with muscle contraction, improves circulation, and protects against high blood pressure. And foods high in potassium can also make a perfect post-workout snack because they help decrease cramping, Bruno says.

How much: 4.7 grams per day.

Best sources: Sweet potato, avocado, squash, yoghurt, white beans.

Iodine

HOW DO YOU KNOW WHAT NUTRIENTS YOU ARE MISSING? ASK YOUR DOCTOR ABOUT GETTING AN ANNUAL BLOOD TEST, WHICH CAN HELP REVEAL WHAT MIGHT BE LACKING IN YOUR DIET.

40 | M &F H ERS | MAY/JUN 201 8

GETTY IMAGES

Why you need it: Adequate iodine levels are crucial for helping your thyroid run at its best, which will affect your metabolism and balance out your hormones. And if you’re thinking about getting pregnant, iodine is important for fetal brain development, says Bruno.

How much: 150 micrograms per day.

Best sources: Eggs, reduced-fat milk, yoghurt.

NUTRITION

PULSE

1

AVOCADO SMOOTHIE SERVES: 1

INGREDIENTS

1 F O O D , 5 WAY S

AVOCADO

Think beyond the guac with innovative ways to serve up the creamy green fruit.

BY JENNA WERNER

* 120ml almond, coconut, or other milk of choice * 120ml water ½ banana 1 cup spinach or baby kale ½ cup frozen mixed berries ¹/³ medium avocado ¼ cup plain non-fat Greek yoghurt ½ tbsp peanut or almond butter* *Can sub in 2 tbsp peanut powder plus 1 tbsp chia seeds.

O F F S E T; G E T T Y I M A G E S

DIRECTIONS

PACKED WITH heart-healthy monounsaturated fats, fibre, and nearly 20 vitamins and minerals, the avocado is a true nutritional superfood that deserves a place in your daily diet. You can swap avocado for mayo on a sandwich; mix it into tuna,

chicken, or egg salad recipes; top salads with it; or even slice it into your morning bowl of oats. Or you can try these creative dishes that may seem like dietary indulgences but are actually packed with powerful nutrients in every bite you take.

1. Place all ingredients in a blender with ice and blend.

PER SERVING Calories: 292, Fat: 14g, Carbs: 34g, Fibre: 11g, Protein: 13g

2 018 M AY/JU N | M &F HE R S | 41

5

AVOCADO TRUFFLES MAKES: 20 TRUFFLES

2

INGREDIENTS

1 avocado 1 cup dark chocolate chips 1 tsp pure vanilla extract Pinch sea salt ¼ cup unsweetened cocoa powder ¼ cup powdered peanut butter

AVOCADO PESTO INGREDIENTS

½ cup spinach or baby kale 2 tbsp shredded Parmesan cheese 2 tbsp pine nuts 1 cup fresh basil leaves 2 tbsp lemon juice 2 tbsp extra-virgin olive oil 1 garlic clove ¹/³ medium avocado Sea salt and black pepper, to taste DIRECTIONS

1. Place all ingredients in a food processor or blender and blend. If desired, add about 1 tbsp water to achieve thinner consistency.

PER SERVING Calories: 169, Fat: 17g, Carbs: 4g, Fibre: 2g, Protein: 3g

3

AVOCADO FRIES AND CREAMY YOGHURT DIPPING SAUCE SERVES: 4–6

INGREDIENTS

2 1 ¼ ¼ 2

avocados, sliced lime, halved tsp garlic-and-herb seasoning cup coconut or oat flour eggs, lightly scrambled, or ½ cup egg whites 1 cup whole-wheat breadcrumbs ½ cup plain non-fat Greek yoghurt Hot sauce, to taste

4

AVOCADO “NICE” CREAM SERVES: 2–3

INGREDIENTS

1 frozen banana 1 ripe avocado (preferably frozen)* 2 tbsp unsweetened cocoa powder 1 tsp honey or pure maple syrup 1 tsp pure vanilla extract

42 | M &F H ERS | MAY/JUN 201 8

DIRECTIONS DIRECTIONS

1. Preheat oven to 200°C. 2. Cover avocado slices with a squeeze of lime, then sprinkle with garlic-and-herb seasoning.

3. Dunk each slice into flour, then dip into egg mix and then breadcrumbs.

4. Place avocado slices on a greased baking tray. Bake for 15 minutes.

5. To make dipping sauce, blend yoghurt and hot sauce. Serve with avocado fries.

PER SERVING Calories: 226, Fat: 15g, Carbs: 22g, Fibre: 8g, Protein: 6g

1 tbsp dark chocolate chips *To freeze avocado, peel and remove seed; place in ziptop bag and freeze.

DIRECTIONS

1. Place all ingredients in a food processor or blender and blend until an ice cream consistency is reached, scraping down sides occasionally.

PER SERVING Calories: 201, Fat: 12g, Carbs: 26g, Fibre: 7g, Protein: 3g

1. Place avocado in blender and blend until mashed.

2. Melt down chocolate chips; mix melted chocolate with mashed avocado. Add vanilla extract and sea salt.

3. Place mixture in fridge to set for 20 to 30 minutes.

Once batter is set, scoop out and roll into 3cm balls.

4. Pour unsweetened cocoa powder in a bowl and powdered peanut butter in another bowl. Roll truffles through desired powder topping. Store in fridge until ready to serve.

PER 1 TRUFFLE Calories: 50, Fat: 4g, Carbs: 5g, Fibre: 1g, Protein: 1g

GETTY IMAGES (3); STOCKFOOD

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Health

To curb your risk of colon cancer, keep those HIIT workouts going. Japanese researchers say doing high-intensity training and other vigorous activities may increase levels of a key protein that can help kill potentially precancerous lesions in the colon. They found the number of lesions was reduced by more than half in rats that did HIIT training five days a week for one month.

2 018 MAY/JU N | M &F HE R S | 45

PULSE

HEALTH

6 SURPRISING HEADACHE TRIGGERS Here is what’s really causing that pounding pain in your noggin.

BY ALYSSA SHAFFER

WE ALL GET headaches from time to time — some so debilitating that the best we can do is retreat someplace dark and quiet and hope that it passes quickly. But if you work out regularly, you may be surprised at the real reason your head is feeling hammered. We asked headache experts to share some of the most common causes of head pain among active women.

TRIGGER:

Your time of the month Women are three times as likely as men to develop migraines, in large part because our hormones are often all over the place.

Some women may develop what’s called menstrualrelated migraines, triggered by a drop or a rise in estrogen levels, typically about two days before you get your period and/or in the first three days of your cycle.

According to the American Headache Society, these headaches can be especially

46 | M &F H ERS | MAY/JUN 201 8

TRIGGER:

Dehydration

Not getting enough water is a common reason your head may start to hurt. “When you’re dehydrated, your brain doesn’t get enough blood volume, so it may send out pain signals in response to this lack of fluids", says Natbony. Some of us are also more susceptible to dehydration headaches, especially if you have a history of migraines. Aim to drink about 2 litres of water daily or more if you have a heavy workout scheduled.

challenging to treat because they don’t always respond to the same medications that might work at other times.

In addition to prescription medications, magnesium (taken at Day 15 of your cycle and continued until the onset of your period) may help

reduce migraine frequency.

Exercise also seems to help with a variety of headaches, says Lauren Natbony, an Assistant Professor of Neurology at Mount Sinai Hospital in New York, USA. One study found that doing cardiovascular exercise for 40

WHAT KIND OF HEADACHE DO YOU HAVE? TENSION

minutes three times a week was as effective as daily medications at preventing headaches among migraine sufferers. Do a light warm-up to prevent the sudden onset of head pain and dial it back if you feel a headache coming on.

TRIGGER:

You skipped breakfast Too crazy-busy to sit down and eat? Don’t be surprised if a headache comes on, warns Pamela Peeke, MD, author of Body for Life for Women and a spokeswoman for the American College of Sports Medicine.

“It’s very possible to develop a blistering headache due to low blood sugar", says Peeke. That’s especially true if you’ve planned a tough workout while you’re fasting or are just underfuelled. “If you’re lifting heavy or doing a hard HIIT class, think to yourself, ‘When was the last time I ate?’ If you’re not sure, it’s a good time to have a healthy snack.” Ward off a headache by keeping a small bag of nuts, an energy bar, or some other quick fuel in your gym bag, she adds.

GETTY IMAGES

TRIGGER:

A tough day at work Whether you screwed up a presentation, got into a spat with your spouse, or found yourself stuck in a monster traffic jam, stress is often a trigger for a tension headache. “The muscles along the back of your neck connect to your upper back as well as the cap of muscles at the top of your head", says Peeke.

“When you’re stressed, you tighten up these muscles, which can create major head pain.” To release some of this tension, try doing some gentle stretching, like shoulder rolls and cross-body arm stretches, or take a yoga class to relieve tension all over.

TRIGGER:

A hard HIIT routine

Some women tend to develop what’s called a primary exercise headache.

These are often severe with both sides of the head throbbing, tend to occur during or right after any form of strenuous exercise, and can last anywhere from a few minutes to a couple of days. If you notice a pattern of these headaches, see your doctor. She may prescribe medications that you take prior to exercise or a daily treatment.

Changing your routine, toning down the intensity, and gradually ramping up your workout can also help. The good news: This headache pattern usually only lasts a few months.

TRIGGER:

A heavy upper-body day Tension headaches can also be caused by holding too much muscle tension in your neck and shoulders — so doing a lot of back or shoulder work can be trouble if your form is off or you’re too tight, says Natbony.

Take a few minutes to warm up before getting into bigger lifts, and try to relax and breathe throughout your training.

FEELS LIKE: Mild to moderate pain on both sides of the head; you may feel a tight band of pain around your head, a dull ache, or pressure, according to mayoclinic.org.

COMMON TRIGGERS: Stress, anxiety, muscle strain, skipping meals, or lack of sleep.

FIX IT FAST: Over-the-counter (OTC) meds like Disprin or ibuprofen can stop the pain fairly quickly, or try a warm compress.

For chronic stress, mindful treatments like meditation or a massage may also help. Or try a trigger point technique from Peeke: Place your index fingers at the base of your neck where the neck muscles meet your trapezius, or on either side at the base of your skull.

Press gently but firmly for 10 to 30 seconds.

MIGRAINE

FEELS LIKE: Pain that ranges from moderate to severe; may be pulsating. It may affect only one side of the head and can also cause nausea, vomiting, and increased sensitivity to light or sound. It can worsen with daily activity.

COMMON TRIGGERS: Stress, too much or too little sleep, excessive caffeine, weather changes, menstrual cycle, light or sound, low blood sugar, and certain foods like wine and aged cheese.

FIX IT FAST: OTC pain relievers can help, but for severe migraines you may need an Rx. Just don’t wait too long to take it. “Migraines tend to build, so catch them as early as you can", advises Emad Estemalik, section head of headache medicine at the Cleveland Clinic in the US. But be careful about taking the painkillers too often. “Taking these more than two or three times a week can lead to rebound headaches", he adds.

2 018 MAY/JU N | M& F HE R S | 47

PULSE

HEALTH

Sprinting, jumping, or lifting can suddenly cause a small amount of leakage.

Peeing in your pants during exercise is way more common than you might think — especially among active women. Here’s how to take control.

BY ALYSSA SHAFFER

THE FIRST TIME it happens it might take you by complete surprise. Maybe it’s when you’re sprinting to finish up a run, or you’re pushing through a squat with a heavy weight racked across your back. Or maybe it’s when you’re powering through a set of jumping jacks, or when you laugh, cough, or sneeze.

Before you know it, a little bit (or sometimes a lot!) of pee has come out. Then you find it happening again. And again.

Studies show up to 35% of women experience this type of leakage, known as stress urinary incontinence (SUI).

48 | M &F H ERS | MAY/JUN 201 8

And while it tends to occur with more frequency as you get older and with issues like obesity and smoking, active women tend to experience more than their share of symptoms, in part because of the nature of their workouts.

“Although it’s more common among women who have had vaginal births, even those who were never

pregnant can develop SUI, whether due to a genetic predisposition or from high-impact exercises or coughing or sneezing", explains Mary Lake Polan, a US-based clinical professor of obstetrics, gynaecology, and reproductive sciences at Yale University School of Medicine and a spokesperson for Consortia Health, which specialises in pelvic floor training.

What’s Happening?

SUI occurs when the pelvic floor muscles, which support

Up to 35% of women experience stress urinary incontinence, and it can get worse as we get older or with certain exercises.

your bladder and urethra (the tube that carries urine out of your body), don’t fully do their job. Normally the sphincter muscles around the urethra stay closed even as your bladder fills, but when these muscles weaken, sudden force (like lifting a weight or sneezing) can put pressure on your bladder, causing urine to leak out.

“With daily activities like walking, the muscles that support the urethra area are able to keep things under control", notes Crystal Liang, a physical therapist with Sloane Stecker Physical Therapy in New York, USA. But when you add the pressure of running (the impact of which can be three to four times your body weight) or jumping (six to 12

STOCKSY

STOPPING THE LEAKS

times), and there is pelvic floor dysfunction, it’s too much force for your muscles, causing that sudden leakage.

Who’s Affected?

SUI can become more common as we get older. Just like we no longer see the same gains in muscle density, the muscles in our pelvic floor can weaken over time, too. Most women experience an average of 2% of muscle loss a year.

Pregnancy, especially a vaginal delivery, can weaken the pelvic floor muscles so they can’t support the urethra as well.

Women who are obese or smoke or who have had pelvic surgery or radiation can also be at risk.

What Can You Do? Although some women can recover independently over time, you can minimise your risk factors and cut down on SUI by training the pelvic muscles. “Strengthening this tissue around the bladder will help decrease leakage", Polan says. As a last resort, there are also surgical procedures to improve closure of the sphincter or add more support to the bladder or urethra, as well as devices that can help control stress incontinence.

Pelvic floor exercise is the recommended first-line treatment for women with SUI. A pelvic floor physical therapist will evaluate strength, co-ordination, and muscular

tone and prescribe appropriate therapy. Since there are different types of incontinence, including stress (coughing, sneezing, jumping), urge (a strong “I gotta go!” feeling), and mixed (both types), therapies vary. “Kegels are just one piece of the puzzle", Liang says. Other treatments include regaining muscle co-ordination, urge-suppression techniques, and healthy bladder and bowel habits, including diet and timing voiding intervals.

While Liang recommends

THE RIGHT WAY TO

that symptomatic individuals consult with a pelvic floor physical therapist before starting rehabilitation techniques, most people can benefit from strengthening the pelvic floor, like any other muscle group. Kegels remain the gold standard of pelvic floor training. (See “The Right Way to Kegel", below.) Just as with your strength routine, you can break your Kegels into sets and reps, says Liang. Work up to three sets of 10 reps a day.

KEGEL

ID YOUR TARGET. Kegels strengthen the pelvic floor muscles, which extend from inside the pubic bone to the anus and around the vagina, urethra, and rectum like a hammock.

They tighten and relax to control the flow of urine — so one easy way to find them is to try to stop your pee midstream.

The exercises should feel the same way.

REP IT RIGHT. Start by engaging these muscles for three seconds, then relax them fully for four seconds. Build up to 10 to 15 reps and up to a 10-second contraction as the shorter contractions become easier. Make sure you’re fully relaxing between reps. “If you’re in a constant state of contraction, you won’t be able to generate as much muscle power, and you could potentially worsen your symptoms", Liang says.

VARY YOUR TIME UNDER TENSION. Once you get the hang of it, alternate sets of quick reps, which work the fast-twitch muscles, and sets of slow reps, which are more endurancefocused, says Anna Ribaudo, a physical therapist at the Hospital for Special Surgery in New York, USA. CHANGE YOUR POSITION. “Switch up your body stance when you do the Kegels", Ribaudo recommends. The beauty of Kegels, she notes, is that you can do them anywhere — waiting for a light to cross the street, sitting at your desk, standing in line at the store, or lying on the couch watching TV. “Doing your Kegels in different positions puts varying forces on the muscles to increase the challenge.”

GET WITH THE PROGRAM. Once you get the hang of the Kegel, incorporate them into other muscle strengtheners like bridges, clamshells, and even squats to get an even deeper benefit, says Liang. It’s also important to engage your deep abdominals like the transverse abdominis, or TA, muscles, adds Ribaudo. “When you get your TA to turn on, it makes the pelvic floor stronger.”

2 018 MAY/JU N | M& F HE R S | 49

BACK STORY

Lower-back injury keeping you from achieving your best? Here’s how to get healthy and stay that way.

BY KRISTIN MAHONEY

YOUR RELATIONSHIP with your back can be a complicated one. Sometimes it does exactly what you want, whether that’s supporting you through a heavy lift or helping you carry groceries in from the car. Then again, your back can be a royal pain, acting up just when you need it most. Unfortunately, most of us have experienced some form of back pain, whether it’s a passing ache or a long-term problem. We’ll help you conquer chronic back pain so you and your back can be happy together at last.

Avoid becoming another back pain statistic by modifying your workout.

Your back is separated into three sections: the cervical spine (neck), the thoracic spine (upper back), and the lumbar spine (lower back).

The spine is an intricate structure, made up of a variety of joints, ligaments, and nerves, all of which work together to support, strengthen, and move the rest of your body. Because there are so many moving parts, the lower back has a high risk of injury.

According to The South African Society of Physiotherapy as many as 80% of South Africans will experi5 0 | M &F H ERS | MAY/JUN 201 8

ence back pain at some time in their lives. And while working out keeps you healthy in general, it can put your back at risk for injury if you’re not careful. Failing to warm up properly, subjecting your spine to repetitive high-impact activities, or simply using poor form can all lead to back trouble.

“Muscles can’t function at their fullest capacity if they’re not stretched or warmed up. And impact activities like running put force on the spine and joints", explains Jeffrey A

Goldstein, MD, an Orthopaedic Spine Surgeon at NYU Langone Health in New York, USA. Lifting heavy weights or doing symmetrical exercises like deadlifts and squats can lead to injury if your form is off. “These activities can potentially cause compression on the spine, so it’s crucial to have ideal mechanics while doing them", says Erica Meloe, a US-based Physical Therapist in private practice in New York. Past injuries can also haunt your back by

throwing off your form. “I’ve seen many patients with old ankle sprains or a history of an ankle fracture — when they squat they’ll shift their weight to one side and wind up hurting their backs in the process", adds Meloe.

And a lack of flexibility and mobility can create additional problems. “Most people are very tight and weak in their ankles, hips,

G E T T Y IM AG E S; IL L US T R AT I ON BY G A RY MUS G R AV E

WHAT’S THE TROUBLE?

upper back, and shoulders", says Ashleigh Gass, CSN, CSCS, who is based in Clearwater, Florida, USA. “If you only focus on traditional strength training and ignore joint mobility, flexibility, and core training, your chances of injury will increase.”

IL L US T R AT I ONS BY A DA M Q UE S T

INJURY WATCH How can you tell whether your back pain is just the aftereffect of a heavy training day or something more serious? Pain that lasts longer than two days or feels dull or sharp and starts in the centre or sides of the lower back and moves into your glutes is often an indicator of a potentially bigger injury. “Be aware of any numbness, tingling, weakness, or pain in the legs or of bowel or bladder problems, since these can be signs of neurologic injuries requiring urgent attention", warns Goldstein.

The first steps for treating back pain are rest, ice, and anti-inflammatories.

But don’t rest too long, cautions Meloe. “It’s fine to take a day to rest from an acute injury, but be sure to move around soon after that to avoid getting too stiff", says Meloe. When you’re ready, try foam-rolling or hanging from a bar to help loosen up your back and decompress your spine.

Pain from an acute injury should resolve in a few days or weeks. But lingering discomfort after a couple of months means it may be time to seek medical advice.

Left untreated, you will start to compensate in other areas of your body, cautions Meloe. “With each recurrence, recovery time becomes longer, and rate of reinjury will rise", she says.

PREVENTIVE PRACTICES While back injuries remain prevalent, that doesn’t mean you have to be the one at risk.

To make sure you stay healthy, incorporate the following recommendations into your routine. * Vary your positions. Avoid using the same muscles in the same way, says Meloe. That extends beyond the gym. “If you sit all day, make sure your cardio or warm-up consists of standing exercises, like the elliptical or running; if you stand all day, try the bike.” The same advice applies to the workplace,

especially if you have a desk job. Try using standing desks that allow you to change positions during the day, she notes, and keep your monitor at a good level so your neck isn’t in a strained position for extended periods of time. * Address discrepancies.

“Imbalances that often lead to back pain include weak or tight hamstrings and hips and poor spine mobility", says Gass. “Incorporate strength moves like back extensions, Gymnastics Bodies Jefferson Curls [holding a light barbell, legs straight, roll down through spine’s full range of motion; roll up to start], and

planks to strengthen the core,” she says. Also, do stretches that help decompress the spine and increase flexibility; several yoga poses are especially helpful. (See “3 Stretches for a Stronger Back", below.) * Start slow. If you’re just starting out with a fitness plan or returning after a long layoff, ramp up gradually.

“Doing CrossFit, where you’re swinging heavy kettlebells, or taking boot camp classes without a foundation in strength can potentiate back injury", adds Meloe, so “see a physical therapist for a baseline evaluation beforehand".

3 STRETCHES FOR A STRONGER BACK 1 CHILD’S POSE: Begin on all fours, knees wide apart with big toes touching. Lower your butt to rest on your heels, extending hands in front of you on the floor. Try to relax your lower back as you extend through your fingertips. Stay here for 5 to 10 breaths, breathing evenly.

2 DOWNWARD DOG: Begin on all fours, hands under shoulders and knees under hips, fingers spread wide. Exhaling, lift hips toward ceiling while tucking your toes under, straightening your legs so your body forms an inverted V. Press into the floor as you lift through your hips, sinking your heels toward the floor as far as you comfortably can. Stay here for 5 to 10 breaths.

3 CAT/COW: Begin on all fours, hands directly under shoulders and knees under hips, spine neutral. Inhaling, drop your belly toward the floor as you lift your chin and chest (A). Exhaling, draw your belly toward your spine and round your back toward the ceiling, dropping the top of your head toward the floor (B). Reverse the movement and repeat, alternating 10 to 15 times while breathing evenly.

A

B

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Fit Life

Every aspect of your life should advance your healthy-living goals and now is a prime time to explore new horizons. Whether you hit the road for the weekend, bags packed, or set new PRs you never thought possible in the gym, lucky socks in tow, the inspired gear right here will take you there. Plus, we’ve got beauty solutions to keep you looking forever fresh. Success looks good on you!

2 018 MAY/JU N | M &F HE R S | 53

PULSE

INSPIRATION

keeping her

Meet Amy Taylor, the social media phenomenon, model and pilot gives us her tips to staying motivated, staying on top of your fitness goals while travelling and getting ready for a photo shoot. Amy also fills us in on what motivates her, how she gets pumped up for a workout and what inspires her to maintain a healthy lifestyle.

BY CHARELLE JOHNSON, PHOTOGRAPHY BY RYAN DWYER, HAIR AND MAKEUP BRIDGET MARTINEZ, PRODUCED BY MAINSTREET PRODUCTIONS

5 4 | M & F H ERS | MA R/A PR 201 8

Tell us a bit about yourself and how you incorporate good health and fitness habits into your daily life?

I just turned 40 and I’ve been modelling (fitness, glamour, catalogue, and runway when I was a lot younger) since I was a teenager. I was born on the East Coast in the US but have been a Californian since I was five. While modelling, I attended college in the California Bay Area, and then I came to Los Angeles for graduate school. I continued to model while getting my degrees and pilot’s licences (I’ve flown both as a hobby and for work). I’ve enjoyed travelling to almost three dozen countries now. I hope to continue exploring! I incorporate good health and fitness habits into my daily routine by reminding myself of my “why”, it’s easy to get off-track if I don’t remind myself why working out and eating right is important to me. My core motivation is automatic, so it helps me keep my commitment to myself.

I put exercise front and centre every day, instead of treating it as an afterthought.

Positive changes come with feeling good about myself, so I commit each day to treating myself right.

What inspires you to keep your body in its best shape?

I’m not inspired to be super tiny. I don’t want a child’s body, I want a fit woman’s body, it’s so

much sexier! My fitness journey is a lifelong habit; it’s not about being better than other women, it’s about being healthy and happy with myself.

I’ll have to work at maintaining my body for life. I’m inspired by the way I feel when I get plenty of sleep, drink lots of water, stay away from too much alcohol, and have a healthy diet. Nothing is more exciting than feeling great in your own skin and being able to use and enjoy your healthy, sexy body.

How do you approach your daily nutrition intake?

I eat whatever I want when I’m not shooting. However, my diet, when on point, recognises that different foods are going to make me look different. Carbs give me an energy boost, but they also make my body hold on to water.

I keep my sodium and sugar intake low before shoots, I avoid saturated fats, and I eat a very clean diet before stepping in front of the camera. I eat slightly ketogenic; eating more “good fats” (avocado and nuts) and lots of lean protein (mostly fish and chicken), and I don’t binge on unhealthy options.

This eating plan gets me absolutely shredded prior to showing up on set, and then after the shoot if I want to, I eat what I like. Life is short and I fully intend on enjoying the pleasure of food.

If you cannot make a workout, what are some of the go-to at home or daily habits you follow to ensure staying on plan with your health goals?

It’s great if I can carve out a specific time in the day for a workout, but even if I can’t, I still start each day with the mindset to move more.

I remind my body to get more movement throughout the day. I make a point to sit less and stand more by taking the steps and stairs more, walking while chatting with people instead of just emailing or texting them. I stretch in my chair, squat to pick things up, park far away from places so I have to walk more, stand up while on the phone and do exercises while watching television.

There are tons of ways to sneak more movement into each day if I’m not going to hit the gym for an official exercise session.

What kind of music do you listen to while training, and why?

My workout playlists are very personal things! There’s a whole science to picking the perfect pump-up songs and getting the most out of one’s exercise tunes. I sometimes like rap, indie, country or electronica. For warm-ups, I load up a few bass-heavy tracks - they make me feel powerful, like a professional athlete heading out for competition even though I’m just a fitness model prepping for a hard workout.

The middle portion of

my workout needs to have high beats-perminute songs, (120-140 bpm is usually good) to motivate me to move faster with the rhythm.

When I jog, I match my footsteps to the beat of the music if possible.

What snacks do you recommend keeping nearby for busy days?

— Beef, chicken or turkey biltong doesn’t take up much space and won’t stink up your bag or desk during the day.

Choose low-sodium and low-sugar varieties.

— Mixed nuts without added salt or flavour balance blood sugar and stave off hunger for hours; these are my secret weapons against cravings!

— Hummus with dipping vegetables is a great alternative to chips or other carby snacks.

— Hard-boiled eggs, you can boil them for the week ahead. They are great on the go!

Don’t skip out on the yolks, as the choline is really healthy!

— Apples and almond butter are sweet, savoury and satisfying together.

What beauty tips would you give to ensure looking your best after a workout?

Panic ensues after a great workout, when you realise you have no time to shower. It’s for this reason that dry shampoo has become my best friend for fluffing up my hair’s roots and taking away that sweaty-head look.

During spin classes I use elastic coils to prevent that hair

crease from a ponytail - they’re so much better! Also, cleansing wipes prevent clogged pores, while facial mist gives me a hydration boost. I add a little blush for a healthy glow, and people instantly think I’ve rinsed off after my morning workout.

Do you have any specific supplements you include in your diet? What are they and when do you incorporate them in your diet?

Absolutely! I’ve read the supplement debates, and while it might be just placebo, I feel and perform better if I take my vitamins. It’s best, as we all know, to get vitamins from food rather than a pill, but it can be hard to eat that perfectly. I take vitamin C, since it safeguards my immune system, helps prevent cardiovascular disease, reduces stress and gives me energy. I take vitamin K which helps keep my bones and teeth healthy. I take vitamin B complex for the riboflavin (which supports my skin and hair, helping me metabolise fats and proteins) and the thiamine (which helps prevent fatigue and weakness, maintaining nerve and heart function and supporting my digestion). And of course, I take an antioxidant to prevent immune system damage and skin ageing!

How often do you workout during the week and what type of workouts do you do?

When I’m getting ready

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PULSE

INSPIRATION

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for a shoot, I lift weights five days a week prior.

About four months out I’m doing my regular training, in which I don’t do much cardio. I do 3 rounds a week for a half an hour each. I also don’t work on one muscle group per day for any more than one hour. I enjoy heavy weight sessions with low reps as I’m trying to gain muscle. A few weeks before a shoot, I change my regime from building muscle to maintaining and fat loss by doing more reps but still lifting heavy weights for my upper body. However, I switch up my leg regime to high reps to failure - I don’t want bigger legs. I up my cardio to 4 times a week, increasing it every 2 weeks until I reach an hour of cardio 6 times a week and then stop strength training.

Combined with good nutrition, this gets me looking the way I want to look on camera. If I’m shooting often, I alternate between muscle building and maintenance and fat loss more rapidly, to keep my body looking sharp and camera-ready at all times.

How important is working out for your personal and mental health?

It’s therapy. Exercise boosts my sense of well-being, helps me live longer, prevents disease, gives me energy, alleviates stress, increases my productivity, improves my outlook on life, helps me sleep better, and generally makes me happier. I get great satisfaction knowing I pushed myself.

HE H OW S IT DOES

CAN YOU GIVE US A SAMPLE MENU OF YOUR DAILY DIET? Healthy shoot-prep or maintenance days: Breakfast: Coffee with a protein shake and almond milk.

Lunch: A big salad with grilled chicken and vinaigrette, lots of water and sometimes another cup of coffee.

Afternoon Snack: A protein bar and more water.

Dinner: Big salad with fish or meat, or chicken/fish/meat with lots of veggies, lots of water.

Dessert: Fruit and herbal tea.

On vacation days when shoots are far off I add carbs to my meals as desired.

Once a week I have a cheat day, which is usually a timed social evening, so I can drink alcohol and eat something decadent.

What tips would you give to maintaining your best physical condition?

1. Start small and simple, allowing a quick win. Find that small habit you can implement now, and then stick to it!

2. Stick to a habit for a while, to make it part of your life.

Focus your attention on doing it consistently for the next few weeks.

3. Realise that what works for someone else may not work for you. Listen to your body and don’t force it to do anything you’re not comfortable with. Don’t follow someone else’s rules!

4. Because daily life can derail all of us, trigger the right actions and reward the right behaviours. Leave healthy cues in sight and get rid of the unhealthy ones (clean the junk food out of that refrigerator!), and treat your gym appointments like any other important meeting.

5. Put yourself first… work and responsibilities can take your focus away from properly caring for your health. Don’t create more problems by neglecting yourself.

What nutrition tips would you give to anyone who travels regularly?

— When you travel, don’t stop in places that sell junk. Don’t eat fast food, go to the grocery store and buy produce. Store them in your hotel refrigerator (ask that one be put in your suite if it’s not already there) and order the healthy choices on the room service menu or when in restaurants.

— Eat smaller, healthier portions; — Eat complete protein to stabilise your blood sugar levels.

— Pack snacks so you don’t skip meals (and binge on chocolate cake later!).

— Avoid eating foods that taste good but make you feel awful; treat your precious body more kindly!

— Drink plenty of water.

Do you have any pet peeves in the gym?

— Sweating all over a machine or bench and not wiping up afterwards.

— Grunting loudly and grossly: you’re reaching past your limits and you want us all to know it, we get it.

— Being too comfortable while naked in the locker room.

— Marketing your Instagram instead of working out.

— Providing workout advice to people who didn’t ask for it.

What is your favourite motivational quote?

“Don’t wish for a good body… work for it.”

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PULSE

BEAUTY

CULPRIT:

A LACK OF NATURAL OILS

SEVEN SURPRISING ACNE TRIGGERS Still fighting breakouts as an adult? Clear up your skin by eliminating these common but unexpected culprits.

THOUGHT YOU left breakouts behind you with your teenage years? News flash: You can still experience acne even as an adult. And your hormones aren’t the only thing to blame for blemishes. Consider these surprising reasons you may be developing pimples — and how to keep your skin clear and healthy.

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CULPRIT:

YOUR CELLPHONE CONNECTION: “Bacteria,

make-up, oil, and sweat can build up on your phone and then be transferred back onto skin, triggering acne around your cheeks, chin, and mouth”, says Sejal Shah, founder of SmarterSkin Dermatology in York, USA. The pressure of the phone can also trap oil, bacteria, and other debris against your skin (what derms call “acne mechanica”), leading to blocked pores and blemishes.

CLEAR-SKIN SOLUTION: To dial down breakouts, clean your phone daily (a soft, damp cloth should do the job) and consider a headset or using your phone on speaker.

that produces inflammation.

CULPRIT:

YOUR PILLOWCASE CONNECTION: The oil, bacteria, and dead cells that accumulate on linens can trigger acne, since they can be transferred back to your skin while you sleep, leading to clogged pores, explains Shah. If you tend to sleep facedown, the pressure from your pillowcase can also trigger trouble.

CLEAR-SKIN SOLUTION: Change pillowcases regularly (every two or three days) and be sure they’re made of natural fabrics, which are more breathable

GETTY IMAGES

The secret to clear skin may not be what you think.

CONNECTION: In addition to keeping cells from piling up and clogging pores, phytosphingosine (PS), a type of fat that occurs naturally in the skin, kills acne-causing bacteria and reduces inflammation.

People who are acne-prone are often genetically predisposed to have too little of this essential fatty acid, plus levels also decrease as we age, explains Audrey Kunin, a board-certified dermatologist and founder of DermaDoctor.

CLEAR-SKIN SOLUTION: Use products that contain PS (look for phytosphingosine or sphingosine on the ingredient label) to boost your body’s own supply.

When researchers used PS on pimple-prone volunteers in one study, they reported an 89% reduction in pimples after 60 days and a 90% inhibition of an enzyme

and transfer less oil and debris. Avoid using fabric softener and dryer sheets on your pillowcase, since they leave behind a poreclogging waxy residue. And any bedtime routine should include gently washing your face before hitting the sheets. This not only helps keep bedding clean but also protects you from the damaging effects (breakouts plus wrinkles) of leaving make-up, pollutants, and bacteria on skin overnight.

CULPRIT:

YOUR DIET CONNECTION: One more reason to keep your diet clean: High-glycemic foods (like refined carbs) set off an insulin spike, which can stimulate a hormonal cascade that causes inflammation, oil secretion, clogged pores, and acne flares, explains Shah.

Dairy can also trigger outbreaks, possibly due to milk proteins like whey and casein, which release hormones that can cause acne. But not all dairy products have this effect: Yoghurt, for instance, doesn’t seem to upset skin. “It may be because of the probiotics or lower levels of hormones due to the fermentation process”, says Shah.

Clear-skin solution: Diet is not a trigger for everyone, but if you consistently notice a flare after consuming certain foods, try eliminating them from your diet.

CULPRIT:

MAKE-UP BRUSHES CONNECTION: They

don’t just put make-up onto your skin, they also pick up oils, dead cells, bacteria, and

other nasties. These can build up over time and then get redeposited onto your skin.

CLEAR-SKIN SOLUTION: Clean brushes daily, with spray cleansers or make-up wipes. Once a week, give brushes a deeper clean using a gentle shampoo.

CULPRIT:

TALC

Anti-Acne All-Stars THESE RECOMMENDED PRODUCTS ARE FORMULATED TO HELP KEEP SKIN IN THE CLEAR.

EUCERIN DERMO-PURIFYER FACE CLEANSING GEL (R229; DIS-CHEM) This cleanser is a daily-use, soap-free and fragrance-free formula for gentle, yet effective, cleaning for impure and blemishprone skin. Containing 6% Ampho-tensides, it eliminates excess sebum (seborrhea) while removing dirt and make-up.

CONNECTION: The

mineral can be drying and irritating, causing more inflammation.

CLEAR-SKIN SOLUTION:

Check ingredient labels to be sure your make-up and products don’t contain it.

CULPRIT:

HAIR PRODUCTS

SKIN REPUBLIC CHARCOAL PEEL OFF FACE MASK 25ML (R60; DIS-CHEM) Peel-off masks are all the rage, and this charcoal-based one is a winner for problem pores. Charcoal is like a vacuum for the skin — it sucks everything out! So get the peel that'll lead to a more healthy and natural glow.

CONNECTION: Many

thick hair products contain ingredients like petroleum, oils, and shea butter that can clog pores or have potentially irritating chemicals that can trigger breakouts.

CLEAR-SKIN SOLUTION: Avoid oil-based products like pomades and oils, especially around the hairline or on hair that grazes your face.

Wash and condition your hair before washing your face to remove any residue.

Style your hair before washing your face. Shield your face when using styling sprays, and avoid touching your hair and then your skin so that you don’t transfer any product. Look for products labelled “non-comedogenic.”

BENEFIT BOO BOO ZAP! (R245; Edgars) Say “bye bye” to acne with this fast-acting invisible treatment. It purifies and dries out blemishes and reduces the appearance of acne-related redness and swelling.

Perfect for all skin types, this clarifying wonder is gentle enough to be used multiple times a day, but powerful enough to prevent new blemishes from forming.

CLINIQUE ANTI-BLEMISH SOLUTIONS CLEANSING BAR (R335; CLINIQUE) This mild, medicated soap helps clear and prevent acne on face and body. Targets breakouts with encapsulated, acne-fighting salicylic acid. Removes dirt, excess oil.

Unclogs pores. Skin looks and feels calmed, smooth and comfortable.

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Harness your inner strength and determination to rise to challenges big or small.

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Hold nothing back this season, and you’ll reap rewards beyond your dreams — we’ve got the fuel to get you there. Dig in to nutrient-packed, low-carb breakfast recipes; swap in these workouts that develop lean muscle like never before; and be inspired by other fit women who’ve conquered obstacles with strength and grace.

FEATURES

7-DAY BEST BODY

CHALLENGE Kick your fitness into a higher gear and get on the fast track to success in one week with this complete workout and diet plan.

BY ALYSSA SHAFFER | PHOTOGRAPHS BY PER BERNAL

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CAN A WEEK REALLY MAKE A DIFFERENCE IN YOUR LIFE? It can if you commit to it. That’s the idea behind our seven-day challenge — a week-long exercise and nutrition program that will help you bust out of a rut and jump-start your motivation to move more, eat better, and test yourself in new ways.

“The number seven is a mindset — it represents something extraordinary”, says US Los Angeles–based trainer and Previnex fitness ambassador Latreal Mitchell. “There are seven wonders in the world, seven colours in the rainbow, and seven days in the week.” And devoting yourself completely to your fitness and health for seven days is just enough time to help elevate your lifestyle without dragging on for so long that you begin to burn out.

Follow Mitchell’s one-week workout program to set up your fitness success, along with the healthy-eating plan developed by nutritionist Lori Zanini, beginning on page 74. Find a week that you can fully devote to training and nutrition, and go for it! It’s everything you need to put you on track to look, feel, and be your best.

HOW IT WORKS This weekly schedules mixes in total-body-weight workouts using kettlebells and dumbbells along with fat-burning cardio intervals and core and mobility training. You’ll be doing something every day, for just seven days. (After that, take a welldeserved rest day!)

“I structured this workout the way I train my clients”, says Mitchell. “We want to work hard and lift heavy on certain days and on others just focus on mobility. It’s about balance and giving your body what it needs.” Remember to keep your form throughout the exercises. “If you find yourself losing your posture during certain movements, lighten the load or decrease the intensity”, Mitchell says. “Think quality movement over quantity.”

YOUR WEEK AT A GLANCE

DAY 2 Cardio Intervals

DAY 1 Total-Body Dumbbell Routine

DAY 3 Total-Body Kettlebell Routine

DAY 4 Core and Mobility Circuit DAY 5 Cardio Intervals

WORKOUT 1:

TOTAL-BODY DUMBBELL ROUTINE ( D AY S 1 A N D 7 )

Do 3 sets of 12 reps of each exercise: Lateral Lunge to Curl (right) Single-leg Deadlift With DB Row Alternating DB Chest Press Bent-over DB Reverse Flye (palms up) Kneeling DB Woodchop (top right) DB Front to Lateral Raise (far right) DB Triceps Extension to Sit-up (p 70) Cardio Finisher (1000m on the rower): Do 100m all-out followed by 100m active rest

A

DAY 6 Active Recovery DAY 7 Total-Body Dumbbell Routine

KNEELING DB WOODCHOP WORKS: SHOULDERS, CORE Kneel on floor with knees hip-distance apart, holding a dumbbell with both hands, arms extended.

Rotate torso to the left, bringing weight to outside of left thigh, keeping arms extended (A). This is your start position.

Using your core, lift weight diagonally across body and above your right shoulder, keeping arms extended (B). Reverse to start.

LATERAL LUNGE TO CURL WORKS: BICEPS, GLUTES, LEGS Stand tall with feet hip-distance apart, holding dumbbells at sides with palms facing body (A).

Lunge left foot a few feet to the left, bending left knee while keeping right leg straight; make sure left knee tracks over toes. Keeps arms extended holding weights at center (B).

Push off left foot to return to starting position. Curl weights with palms facing shoulders (C). Lower weights and repeat lunge/curl sequence on opposite side.

B

DB FRONT TO LATERAL RAISE WORKS: SHOULDERS Stand tall with feet hip-distance apart. Hold weights at sides with palms facing body.

Lift weights out to sides just below shoulder height without locking elbows (A).

Pause 1 count at the top of the movement, then bring arms directly in front of shoulders, palms facing down (B).

Lower weights in front of thighs and reverse the movement, this time lifting weights in front of shoulders and then out to sides before lowering to outside of legs. That’s 1 rep.

A

B

A

C

B

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A

DB TRICEPS EXTENSION TO SIT-UP WORKS: TRICEPS, CORE

WORKOUT 2:

CARDIO INTERVALS ( D AY S 2 A N D 5 )

Choose a cardio machine (stationary bike, treadmill, elliptical, stairs). Warm up for 5 minutes, then alternate 20 seconds of high-intensity (8 to 9 on a scale of 1 to 10) with 40 seconds of active rest. Do 10 to 20 rounds.

B

WORKOUT 3:

TOTAL-BODY KETTLEBELL ROUTINE ( D AY 3 )

Do 3 sets of 10 reps of each exercise: KB Sumo Squat (hold 5 seconds at bottom) Bottoms-up Single-arm KB Press (right) KB Row (far right) (use bench; touch weight to floor for a rest/work feel) KB Push-up (below right) Suitcase KB Deadlift (p 98) ½ KB Turkish Get-up KB Russian Twist Cardio Finisher (4 rounds): Jump rope (30 seconds), kettlebell swings (30 seconds), rest (30 seconds)

A

B

SHOULD YOU TAKE SUPPLEMENTS? If you’re looking to kick-start a clean diet and healthy lifestyle, you may want to think about adding some supplements to your program. “When you start a new workout routine, you are working your body harder, so it has higher demands to recover effectively”, Mitchell says. She recommends taking a multivitamin to cover your nutrients, fish oil for heart and joint health, a probiotic for gut health, and a plant-based vegan protein powder for post-workout recovery. “Try to have a protein shake within 30 minutes after a workout — solid foods take more time to digest, and you want to get the protein in ASAP to help repair and rebuild solid lean muscle.”

H A IR & M A K EUP BY A MBER L EE S C H O NE W EIS; S T Y L ED BY CAT PER RY; T O P: O N Z IE; B O T T O M: BE T T ER B O D IE S; SH O E S: A D IDA S

Lie face-up on a flat bench holding dumbbells with arms extended above shoulders, palms facing each other. Bend elbows 90 degrees, keeping elbows directly above shoulders while lowering weights toward head (A).

Straighten arms to bring weights above shoulders, then use abdominals to lift torso off the bench until you’re sitting almost all the way up (B). Slowly lower back down to bench and repeat.

SH O T O N LO CAT I O N AT G L O BA L FI T N E S S S T U D I O, G A R D EN A , CA

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KETTLEBELL ROW WORKS: UPPER AND MIDDLE BACK Kneel with left knee and left hand on a flat bench, head in line with spine, holding a kettlebell in your right hand with arm extended directly below shoulder (A).

Draw right elbow up toward ribs, keeping weight close to body and core tight (B); squeeze the muscles of your back at the top of the movement. Lower weight back to start and repeat for reps; switch sides.

A

BOTTOMS-UP SINGLE-ARM KETTLEBELL PRESS

KETTLEBELL PUSHUP

WORKS: SHOULDERS

WORKS: CHEST, SHOULDERS, TRICEPS, CORE

Stand tall with feet shoulder-distance apart, holding a kettlebell by the handle with the bell-side up in left hand. Bring left hand in front of shoulder and right hand on waist (A).

Keeping core tight, press weight toward ceiling above left shoulder (B). Slowly lower to start; repeat.

Begin in a full push-up position holding handles of two kettlebells placed shoulder-distance apart on the floor, legs extended behind you and core tight (A).

Slowly lower chest toward floor, keeping elbows close to sides, head in line with spine and core tight (B).

Push through chest back to start; repeat.

A

B

B

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REVERSE LUNGE WITH REACH WORKS: SHOULDERS, CORE, GLUTES, LEGS Stand tall with feet hip-distance apart, arms at sides.

Lunge back with left leg, bending both knees 90 degrees. As you lunge back, rotate torso to the right, reaching both arms overhead.

Step left foot back to meet right and repeat, this time lunging back with right leg while rotating torso to the left and reaching both arms overhead. Continue for set, alternating sides.

A

B

SUITCASE KETTLEBELL DEADLIFT WORKS: CORE, GLUTES, HAMSTRINGS Stand with a heavy kettlebell to the outside of your left foot, feet about hip-distance apart. Hinge forward from waist and push hips toward back wall, bending knees and keeping back flat and chest up; grasp the kettlebell in your left hand (A).

Push through heels and stand up, bringing kettlebell to outside of left thigh while keeping arm straight; squeeze glutes at the top of the movement (B).

Slowly lower kettlebell back to touch the floor and repeat reps for set; switch sides.

WALKOUT TO PUSH-UP WORKS: CHEST, SHOULDERS, ARMS, CORE, GLUTES; STRETCHES HAMSTRINGS

WORKOUT 4:

CORE AND MOBILITY CIRCUIT ( D AY 4 )

Do 2 rounds: World’s Greatest Stretch (5 each side) (far right, top) Reverse Lunge With Reach (10 each side) (above right) Walkout to Push-up (10) (below right) Hurdle Step (10 each side) Single-leg Toe Touch (10 each side) Lateral Hip Opener (10 each side) Side-lying T Spine Rotation (10 each side) Bird Dog (alternating elbow to knee; 10 each side) Dead Bug (10 each side) (far right, middle) Sitting Spinal Stretch With Twist (hold 5 to 10 seconds; 5 each side) Figure 4 Stretch (30 seconds)

TRAINER: Latreal Mitchell Certified nutrition and health coach “Do you. Do your best and give it your all, and the results will come.”

A

Stand tall with arms at sides. Hinge forward from hips, bringing hands to floor in front of you (A).

Walk your hands forward until your body is extended into a full push-up position, core tight and head in line with spine (B).

Do 1 push-up, lowering chest toward floor while bringing elbows behind you.

Push back to full push-up position, then walk hands back toward feet, keeping core engaged and back flat, not rounded. Rise back to a standing position and repeat.

DEAD BUG

WORLD’S GREATEST STRETCH

WORKS: CORE Lie face-up on the floor, knees bent 90 degrees and directly above hips, and arms extended above shoulders, palms facing forward (A). Exhale to flatten your back into the floor while squeezing your glutes and drawing in abs.

Extend left leg toward the floor without lowering it all the way; at the same time, bring your right arm behind your head, palm facing ceiling (B). Try not to arch your back off the floor. Return to starting position and repeat for set; switch sides.

WORKS: STRETCHES TOTAL BODY Stand tall. Lunge forward with right leg, bending right knee 90 degrees while keeping left leg extended. Place hands on waist for balance; hold, torso upright, for 10 to 20 seconds (not shown).

Place left hand on floor under shoulder with arm straight. Bring right forearm to floor in front of right foot (A).

Hold 10 to 20 seconds.

Keeping left hand on floor, extend right arm directly over right shoulder, rotating chest to right (B). Hold 10 to 20 seconds, then return hand to floor. Step left foot to meet right; switch sides.

A

B

A

B

WORKOUT 5:

ACTIVE RECOVERY ( D AY 6 )

B

C

Do yoga or Pilates, go for a hike, take a long walk, or find some other way to be active at a lower intensity level.

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7-DAY

EATING PLAN

Clean up your diet in just one week with this easy-to-follow nutrition plan.

BY LORI ZANINI

You can’t perform at your peak if you’re not properly fuelled.

And the best way to make sure you’re getting the nutrients you need is to step back and look at your overall diet. Use this week to eliminate the stuff you don’t want (added sugars, processed carbs) and load up on what you do (whole foods from all the major food groups).

The result: a balanced diet that will help you fuel up and fully recover afterwards. Consider this a chance to reboot your eating habits to keep you both satisfied and energised.

We’ve put together four days of menus that you can mix and match over the week.

The meals are simple to prepare and have few ingredients, so they’ll fit into any

crazy-busy schedule. Each meal should include a high-quality lean protein and healthy fat sources to keep hunger levels under control while fuelling muscles. Aim to get at least five to six servings of fruits and veggies a day, as well as foods that help ensure proper digestion with probiotics and prebiotics. To make it easy, we’ve included a few recipes that will fit right into your meal prep. Make sure you’re staying hydrated by drinking at least 250ml of water at each meal and snack.

Follow each day’s meals as listed below or switch them around to suit your taste. By the end of the week you’ll have found a few new favourites and be on track for a cleaner diet you can easily sustain.

DINNER 120G grilled chicken breast, 1 cup steamed broccoli, 1 medium sweet potato drizzled with 2 tsp olive oil; 250ml water Calories: 508, Fat: 16g, Carbs: 32g, Fibre: 6g, Protein: 37g SNACK/DESSERT 1 pear sprinkled with cinnamon; 1 organic string cheese; 4 cups air-popped popcorn; 250ml water Calories: 315, Fat: 8g, Carbs: 53g, Fiber: 10g, Protein: 13g TOTAL NUTRITION: CALORIES: 1,803, FAT: 62g, CARBS: 203g, FIBRE: 37g, PROTEIN: 97g

DAY 3

LUNCH Waldorf Chicken Salad Wrap (recipe, far right) on wholewheat tortilla; ½ cup carrots, ¼ cup hummus; 250ml kombucha Calories: 587, Fat: 16.5g, Carbs: 64g, Fibre: 14g, Protein: 48g

DAY 1 BREAKFAST Banana Powerseed Oatmeal (¼ cup steel-cut oats, ¾ cup unsweetened vanilla almond milk, 2 tbsp chia seeds, 1 tbsp natural almond butter, ½ banana) Calories: 441, Fat: 21g, Carbs: 55g, Fibre: 17g, Protein: 14g SNACK Avocado toast (1 slice whole-wheat toast topped with ¼ avocado, salt and pepper to taste); 1 pear; 250ml herb or fruit-infused

DINNER 120G baked salmon, ½ cup roasted asparagus, ½ cup cooked brown rice; 250ml water Calories: 415, Fat: 13g, Carbs: 24g, Fibre: 5g, Protein: 44g SNACK/DESSERT 1 cup sliced strawberries, 30g 70% dark chocolate; 250ml water Calories: 190, Fat: 13g, Carbs: 25g, Fibre: 3g, Protein: 4g TOTAL NUTRITION: CALORIES: 1,873, FAT: 70g, CARBS: 213g, FIBRE: 50g, PROTEIN: 115g

DAY 2 BREAKFAST 200G plain low-fat Greek

yoghurt, 2 tbsp walnuts, ½ cup strawberries, 2 tsp honey, dash of cinnamon; 1 slice wholewheat toast with 1 tsp butter Calories: 421, Fat: 18g, Carbs: 42g, Fibre: 6g, Protein: 27g SNACK 1 banana with 1 tbsp almond butter; 250ml kombucha Calories: 245, Fat: 8g, Carbs: 38g, Fibre: 5g, Protein: 5g LUNCH Tangy BBQ Quinoa Bowl (½ cup cooked quinoa, ½ cup shelled edamame, ¼ cup diced red onion, ¼ diced avocado, 2 tbsp BBQ sauce); 250ml herb or fruit-infused water Calories: 314, Fat: 13g, Carbs: 38g, Fibre: 10g, Protein: 15g

BREAKFAST Breakfast burrito (2 scrambled eggs, ½ cup black beans, ¼ cup bell pepper, ¼ cup diced onion, 2 tbsp salsa on whole-wheat tortilla) Calories: 356, Fat: 11g, Carbs: 43g, Fibre: 13g, Protein: 22g SNACK ½ cup shelled edamame sprinkled with sea salt; 1 medium apple; 250ml water Calories: 225, Fat: 4g, Carbs: 36g, Fibre: 8g, Protein: 9g LUNCH Avocado egg salad sandwich on 2 slices whole-wheat bread; ½ cup sliced cucumber, ¼ cup hummus; 250ml kombucha Calories: 522, Fat: 26g, Carbs: 60g, Fibre: 15g, Protein: 32g

TIME YOUR MEALS Aim to work out 2 to 3 hours after eating and have a meal or snack within 30 to 60 minutes of exercise to maximise muscle-building activity.

GETTY IMAGES

water Calories: 240, Fat: 6g, Carbs: 45g, Fibre: 11g, Protein: 5g

DINNER 2 cups raw spinach, 2 tbsp walnuts, ⅛ cup feta cheese, ¼ cup dried cranberries, 60g grilled chicken with dressing (1 tbsp olive oil, 1 tbsp balsamic vinegar, salt, pepper); 250ml water Calories: 517, Fat: 28g, Carbs: 38g, Fibre: 12g, Protein: 22g SNACK/DESSERT 180G organic Greek yoghurt topped with ½ cup sliced strawberries, 30g crushed 70% dark chocolate; 250ml water Calories: 344, Fat: 14g, Carbs: 39g, Fibre: 3g, Protein: 17g TOTAL NUTRITION: CALORIES: 1,964, FAT: 83g, CARBS: 217g, FIBRE: 51g, PROTEIN: 102g

DAY 4 BREAKFAST Smoothie (½ cup frozen blueberries, ½ banana, ¼ avocado, 2 cups raw spinach, ¾ cup vanilla unsweetened almond milk, 1 tsp cinnamon, 2 scoops vanilla whey protein powder) Calories: 331, Fat: 10g, Carbs: 37g, Fibre: 9g, Protein: 30g

MAKE THESE Keep meal planning nice and easy with these delicious thirst quenchers and simple recipes.

CUCUMBER MINT Add 1 thinly sliced cucumber and about 8 fresh mint leaves to a 2 litre glass jar. Fill with filtered water and stir gently. Refrigerate at least 4 hours.

STRAWBERRY LEMON Add about 15 sliced fresh strawberries and 1 sliced lemon with rind to a 2 litre glass jar. Fill with filtered water and stir gently. Refrigerate at least 4 hours.

WATERMELON BASIL Add 2 cups finely chopped watermelon (no rind) and about 15 basil leaves to a 4 litre glass jar. Fill with filtered water and stir gently. Refrigerate at least 4 hours.

CHERRY LIME Add 2 cups fresh cherries, cut in half, and 1 sliced lime with rind to a 4 litre glass jar. Fill with filtered water and stir gently Refrigerate at least 4 hours.

CITRUS BLUEBERRY Add 2 sliced oranges with rind and 1 cup fresh blueberries to a 4 litre glass jar. Fill with filtered water and stir gently. Refrigerate at least 4 hours.

QUINOA, CHICKEN, CRANBERRY & GOAT CHEESE SALAD

LUNCH Chicken burger with ¼ avocado, sliced tomato, onion, mustard on 100% whole-wheat thin sandwich roll; ½ cup strawberries; 250ml water Calories: 426, Fat: 19g, Carbs: 41g, Fibre: 12g, Protein: 30g

SERV ES: 4

SERV ES: 2

¼ cup plain Greek yoghurt ½ cup uncooked quinoa

SNACK 1 hard-boiled egg; 1 medium apple; 250ml kombucha Calories: 200, Fat: 6g, Carbs: 29g, Fibre: 4g, Protein: 7g

WALDORF CHICKEN SALAD WRAP

* 60g grilled chicken breast ½ cup dried unsweetened cranberries

1 tbsp lemon juice Salt, to taste ½ tsp ground black pepper 1 small apple, diced

⅓ cup chopped fresh parsley

3 celery stalks, diced

* 60g goat cheese crumbles

3 tbsp dried unsweetened cranberries

DRESSING:

2 tbsp balsamic vinegar 2 tbsp extra-virgin olive oil 1 tsp Dijon mustard ½ tsp garlic powder

½ cup walnut pieces 4 organic tortillas (whole-wheat, corn, etc) 4 large lettuce leaves 2 cups diced cooked chicken breast

½ tsp dried rosemary

DINNER Quinoa, Chicken, Cranberry & Goat Cheese Salad (see recipe, right); 1 cup steamed broccoli; 250ml water Calories: 600, Fat: 25g, Carbs: 61g, Fibre: 15g, Protein: 28g SNACK/DESSERT 90G canned tuna packed in water with 1 tbsp Dijon mustard on 5 whole-grain crackers; 1 pear; 250ml water Calories: 257, Fat: 5g, Carbs: 33g, Fibre:

Cook quinoa according to package directions, then let cool 5 to 10 minutes.

Make dressing: Whisk all ingredients in a small bowl until emulsified.

Toss quinoa with chicken, cranberries, parsley, and goat cheese. Pour dressing on top

In a small bowl, combine yoghurt, lemon juice, salt, and pepper.

In a medium bowl, toss apple, celery, cranberries, and walnuts.

Add the yoghurt mixture and stir to combine.

On each tortilla, lay 1 lettuce leaf, ½ cup chicken, and ¼ cup of the apple mixture. Roll sides of tortilla inward and roll away from you to form a

5g, Protein: 22g

and toss well.

cylinder. Cut in half.

TOTAL NUTRITION: CALORIES: 1,814, FAT: 65g, CARBS: 201g, FIBRE: 45g, PROTEIN: 117g

PER SERVING Calories: 570, Fat: 24g, Carbs: 55g, Fibre: 13g, Protein: 26g

PER SERVING Calories: 407, Fat: 11g, Carbs: 38g, Fibre: 7g, Protein: 43g

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Nelson Mandela Square | +27 (0)11 782 4062 Gateway Theatre of Shopping | +27 (0)31 566 2527 info@bellagiojewellers.co.za | www.bellagiojewellers.co.za

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THECLOSET

CHAMPION 2 018 MAY/JU N | M& F HE R S | 73

TAKE ATHLEISURE FASHION TO ALL NEW HEIGHTS THIS SEASON BY THROWING ON SEVERAL LAYERS TO GET THE COMPLETE LOOK!

BY CHARELLE JOHNSON PHOTOGRAPHY BY KIRSTEN HO MAKE-UP BY ALEXA CHARILOU

DRESS: SUPERDRY R1 399; JACKET: H&M R629; GLASSES: RAY-BAN R1 890.

JERSEY: ZARA R659; TIGHTS: boostgymwear. co.za R700; SHOES: SUPERDRY R1 599; SUNGLASSES: VOGUE R1 590.

RAINCOAT: H&M R799; SHOES: SUPERDRY R899; JERSEY DRESS: H&M R529; GLASSES: RAY-BAN R2 890.

JERSEY: H&M R329; TIGHTS: boostgymwear.co.za AR 1496 R600; SHOES: LE COQ SPORTIF R1 699; SUNGLASSES: DOLCE & GABBANA R4 690.

T-SHIRT: SUPERDRY R899; DRESS: ZARA R439; SHOES: LE COQ SPORTIF R1 699.

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JACKET: SUPERDRY R3 799; BRALETTE: boostgymwear.co.za AR 1457 R380; SKIRT: H&M R219; SHOES: LE COQ SPORTIF R1 799.

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8 0 | M &F H ERS | MAY/JUN 201 8

COMPOUND WORKOUT MOVES

BY CAT PERRY WORKOUT BY GINO CACCAVALE PHOTOGRAPHS BY PER BERNAL

4-WEEK PLAN

WEDNESDAY

MONDAY

EXERCISES

FRIDAY

DOING MORE IN LESS TIME is a hallmark of the modern ages - and that applies to fitness, too.

There’s a simple way to keep your gym sessions packed with action so that by the sweat session’s end, you’ve fired up your legs, woken up your core from front to back, and challenged your upper body all at the same time. Welcome to your next great compound-move workout.

Each exercise in this workout plan is really two or three moves in one. The reason these compacted movements are so important to training variety is because they recruit all your biggest muscles and challenge your mind-muscle connection from the get-go. Plus, they burn more calories than isolation moves while still building quality muscle. And since the exercises are so varied, you barely realise you’re doing pull-ups, push-ups, and burpees. Time flies when you’re having multijoint fun!

We tapped Hers technical adviser Gino Caccavale for his freshest ideas to help you work up a sweat in seconds. He calls it high-intensity paired exercise (HIPE) training-for mega moves that help you lose inches in no time at all.

SETS

REPS

Box Jump/Squat Thrust/KB High Pull

2

12/10

Roll Back/Pullup/Toes to Bar

2

12/8

½ Curl/Full Curl Press

2

10/8

BOSU Plate Push-up/Standing Raise

2

15/12

Reverse Push-up Burpee/Stand and Curl

2

10/8

KB ½ Figure 8 Balance Press/Lunge

2

12/side

KB Side Lunge/One-leg Snatch

2

12/side

Hollow Rock Hold/Crunch and Twist

2

20/side

Smith Machine Crunch/Pul-lup

2

20

Cross-back Lunge/High Pull and Curl

2

10

Box Jump/Squat Thrust/KB High Pull

2

12/10

BOSU Plate Push-up/Standing Raise

2

15/12

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BOX JUMP SQUAT THRUST KETTLEBELL HIGH PULL (not shown)

½ CURL FULL CURL PRESS (not shown)

Sit on a bench holding a moderate-weight barbell, gripping with palms facing up, inside shoulder width.

Curl bar to chin height.

This is starting position.

Lower until arms are bent 90 degrees; curl bar up.

With bar still at chin height, fire through glutes to stand up, then lower bar under control to full extension.

Curl bar back up to chin height, press it overhead, return it to top of curl, then sit back onto box.

A B

KETTLEBELL SIDE LUNGE ONE-LEG SNATCH

Stand holding a kettlebell in your right hand, feet hip width.

Step left foot into a wide side lunge while lowering KB toward floor under right shoulder; keep chest up (A).

Power through left glute and heel to return to standing, then lift left knee forward to hip height while raising right arm straight overhead.

Lift left arm out to side for balance (B).

Immediately lower into the left side lunge and repeat.

S T Y L ED BY CAT PER RY; T O P: NE W B A L A N C E; B O T T O M: B O MB SHEL L FI T NE S S; H A IR & M A K EUP BY A MBER L EE S C H O NE W EIS

Stand in front of a low to moderate-height box with a kettlebell between feet.

Dip hips back and down into a high squat before hopping up onto the box, landing softly.

Hop backward off box.

Squat down and rest hands on edge of box.

Quickly thrust feet behind you, until you’re in the top of a push-up position.

Hop feet back in and grab the kettlebell handle with both hands.

As you straighten legs, flare elbows out to sides and lift kettlebell to chest height and elbows to ear height. Lower kettlebell and immediately start with the next box jump.

A

B D

C

E

F

ROLL BACK PULL-UP TOES TO BAR Stand in front of a mat that’s beneath a pull-up bar (A).

Squat down and roll back onto mat, using your core to power your bent legs into the air (B). Use the momentum to roll back (C) to standing.

Jump up and grab the pull-up bar.

Perform a pull-up (D).

At bottom of pull-up in a full hang (E), keep back and legs straight and lift toes to bar, performing a hanging leg raise until toes touch bar (F).

Lower yourself back to floor and repeat.

2 018 MAY/JU N | M& F HE R S | 8 3

HOLLOW ROCK HOLD CRUNCH AND TWIST

Sit face-up on a mat holding a challenging-weight dumbbell in both hands, elbows at sides, knees bent about 90 degrees. Lift feet off floor a few inches (A).

Straighten legs and arms and lean torso back until shoulders touch floor and dumbbell is overhead, legs straight out (B).

Curl back to starting position, bringing weight in front of chest and knees in.

Perform a Russian twist to the left (C) and right with the dumbbell.

Return to center.

A

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A

B

B

C

C

KB ½ FIGURE 8 BALANCE PRESS LUNGE

Hold the handle of a kettlebell in your right hand, feet shoulder width (A). Using hips, swing KB out 1 to 2 feet in front of you for momentum.

Lower into a mid-squat and pass KB through legs (B) from right hand to left in a ½ figure 8 (C). Then bring left hand to front of body as you pass the ball of the KB back into your right hand (D).

Immediately send right foot back into a lunge until right knee nearly touches floor, while sending the KB in a straight arm overhead (E).

Push through left heel and glutes to return to standing, grabbing handle of KB with left hand to continue on other side with a ½ figure 8 KB pass-through.

D

E

REVERSE PUSH-UP BURPEE STAND AND CURL

A

B

Stand holding a barbell with an underhand grip, feet hip width (A).

Lower into a squat and place barbell on floor (B).

With arms straight beneath shoulders and torso in a straight line, hop feet out behind you (C), feet as wide as shoulders.

Immediately lower into a reverse-grip push-up on bar, elbows tracking behind you and close to your body (D).

Press back up and hop feet in, landing with hips in mid-squat.

Straighten legs and simultaneously curl bar to chest, elbows pinned at sides. Perform 2 curls (E).

C

D

E

BOSU PLATE PUSH-UP STANDING RAISE (not shown)

B C

A

CROSS-BACK LUNGE HIGH PULL AND CURL

Stand with feet hip width, holding a moderate-weight dumbbell in each hand.

Step your right foot behind and on a diagonal behind your left foot, lowering until right knee nearly touches the floor (A).

Activate glutes and hamstrings to return to standing, feet parallel, while simultaneously raising elbows out to sides and performing a high pull until dumbbells are chest height (B).

Lower arms and immediately step left foot on a diagonal back and behind your right foot in a cross-back lunge on other side.

Power back up to standing and simultaneously flip wrist so palms face up; perform a biceps curl (C). Continue for reps.

Get into the top of a push-up position with hands gripping the handles of a BOSU ball, round-side down.

Lower chest to BOSU, performing a push-up.

From top of push-up, hop feet into a low squat, still holding the BOSU, with chest up.

Fire through glutes to return to standing while lifting BOSU with arms straight out in front of you to chest height. Lower BOSU to floor and repeat.

SMITH MACHINE CRUNCH PULL-UP (not shown) Lie faceup on floor facing a Smith machine bar set at about hip height. Bend knees 90 degrees. Lift arms straight overhead. This is starting position.

Perform a crunch and reach up to grab bar with an overhand grip.

Immediately lift hips off floor and perform a Smith machine pull-up, knees bent and body in a straight line from head to knees.

Quickly lower hips back to sitting and roll torso down, raising arms overhead.

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FUELLED FAT BY

8 8 | M &F H ERS | MA MAY/JUN R/A PR 201 20188

Why the nearly 100-year-old keto diet is finding some modern-day love.

BY CAT PERRY

THE KETOGENIC DIET is on fire right now, in case you haven’t heard, and it’s because of people’s reliable weight loss while on it. As a Google search term, “keto” is now double the popularity of “Paleo”, which has levelled off and even decreased in the past year. Keto diets require most of your calories to come from fat (with low protein intake and even fewer carbs), which trains the body to utilise fat for energy rather than carbohydrates. Yet not everyone is on board, with some experts saying that it’s more trouble than it’s worth.

There is so much emerging research and buzz about keto that we wanted to cut the fat to find out what it is and isn’t, and why this diet may or may not be effective for women who train.The origins of the keto diet date back to the 1920s, when a faith healer developed the diet to effectively treat children with epilepsy. But when anti-seizure medications became>>

4 KETO DIETS DEFINED Standard Ketogenic Diet (SKD): BEGINNER

Low carbs, moderate protein, high fat; fat types can include saturated fat or poly- or monounsaturated.

Max is 25 to 50 net carbs daily depending on the person. (Three cups of kale has approximately 28 grams of carbs.)

Targeted Ketogenic Diet (TKD): ADVANCED Carb limit is higher around workout times.

Max is 25 to 50 grams of highglycemic, glucose-based (not fructosebased) carbs 30 to 60 minutes before training.

Cyclic Ketogenic Diet (CKD): ADVANCED

MCT Ketogenic Diet (MKD):

Alternate keto days with carb-loading days, such as five keto days and one to two “refeed” days. On keto days, max is about 50g of carbs; on carb-loading days, it’s about 450 to 600g.

INTERMEDIATE

The type of fat emphasised is medium-chain triglycerides (MCTs) rather than other fats (mostly long-chain triglycerides, or LCTs, like animal fat) because MCTs produce ketones more easily; 30% fat from MCTs, 30% from LCTs.

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Body Benefits of Ketosis Experts agree that there are actually a few benefits to possibly going into ketosis, whether it’s to change your body composition, get control of cravings, or more.

Blood Sugar Control. Going keto may be useful for “helping to improve insulin resistance, as does exercise”, says Megan Roberts, the scientific director of Nourish, Balance, Thrive, an online health-coaching company.

“It may also help improve conditions associated with insulin resistance like PCOS [polycystic ovarian syndrome].”

By cutting carbohydrate and protein intake, ketosis can also help with other diseases of high insulin, including type-2 diabetes, obesity, and Alzheimer’s disease, adds Jason Fung, MD, author of The Complete Guide to Fasting. And for those who grew up

O P E N E R S P R E A D F R O M L E F T: G A L L E R Y S T O C K ; G E T T Y I M A G E S ( 2 ) . T H I S P A G E : G E T T Y I M A G E S

available, the diet fell out of favour. High-fat diets gained new traction in the ’90s when Robert Atkins published Dr. Atkins’ New Diet Revolution (which, although high-fat and low-carb, is not ketogenic). Fast-forward to present day, and the ketogenic diet has been legitimized as an effective therapy not only for epilepsy but also for Alzheimer’s, Parkinson’s, glaucoma, and even cancer. But the real appeal for most people is the ability to achieve significant weight loss - a claim backed by several studies, including a review of research in the International Journal of Environmental Research and Public Health.

It’s also become, debatably, healthier: We know a lot more now about fats than we did back in the 20th century. Early keto dieters didn’t distinguish between saturated fats or processed fats like canola oil and “healthier” fats like polyunsaturated-rich olive oil or saturated fats like mediumchain-triglycerides (MCT) oil that can curb appetite, increase satiety (feeling full), and improve triglyceride levels. Some modern keto diets are also heavier on whole foods and

vegetables rather than packaged, processed foods, so the body benefits reach further. And now there are an array of keto diets, from the standard keto diet to MCT keto. (See “4 Keto Diets Defined”, on previous page, for more.)

For a 64-kilograms woman who is 1.68m and moderately active with 20% body fat, her keto macronutrient ratios would be 76% fat, 19% protein, and 5% carbs. If monitored closely, this diet would eventually put her into a state of ketosis, in which the body produces ketones for energy from fat cells in the liver rather than using the typical energy source of stored carbs in the muscles. But compliance is hard - you have to measure your ketones daily so as not to have too many carbs or too much protein.

Another downside is that ketosis is often confused with ketoacidosis, in which blood levels of ketones get so high that the blood turns acidic. It can lead to potentially deadly symptoms in short order. Yet, under normal circumstances, with monitoring by a nutritionist and by checking your daily ketone levels, it can be done safely. So could the ketogenic diet be right for you? Here’s what some of the experts have to say.

in the era of “low-fat everything”, adding in healthy fats can help hormonal balance and brain health, Roberts explains.

Weight Loss. A growing body of evidence points to at least short- and medium-term weight-loss effects. A British Journal of Nutrition review of 13 studies (totaling more than 1400 people) showed that those on a very low-carb keto diet (with less than 50g carbs daily) had a decreased body weight and blood pressure at studies’ end compared with those on low-fat diets. You can also see rapid weight loss on a keto diet because insulin causes salt and water retention in the kidneys, and lowering insulin on a keto diet can often produce fast water loss, says Fung.

Appetite Suppression. “There’s no better diet than a ketogenic-style diet if you have always had trouble controlling cravings and body composition, aka once a fat kid, always a fat kid”, says Mark Bell, a champion powerlifter, owner of Super Training Gym, and author of The War on Carbs. An analysis of appetite studies in Obesity Reviews reveals that appetite does seem to be suppressed on low-energy, low-carb ketogenic diets, despite calorie restriction, which usually makes people ravenous. Surprisingly, even butter contains a fat-loss dynamo called butyrate, which has been shown to affect the gut-brain neural circuit by boosting metabolism, suppressing calorie intake, and raising fat burning, according to the journal Gut. Endurance. “Keto diets train the body to burn fatty acids directly, which is often beneficial during prolonged training sessions and endurance athletics. Training muscles to use fat for fuel means the body is able to carry large amounts of fuel. Also, because keto diets are more satiating, they often lend themselves well to restricted time eating or intermittent fasting”, says Fung.

Longevity. A keto diet may add more years to your life, according to a study in the journal IUBMB Life. Researchers say that by reducing glucose, you may limit free-radical damage and decrease insulin/insulingrowth-factor-receptor signaling, which in turn boosts the FOXO (forkhead box O transcription factor) proteins, which raise antioxidant enzymes.

Keep It Short (and Unsweetened) Yet, if weight loss is your ultimate goal, some experts say keto is best kept for its original use. “It might help decrease the severity and incidence of seizures in epileptics resistant to medication, but for

KETO VS. LOW-CARB/PALEO

All keto diets are very low-carb, but not all low-carb diets are keto.

The Paleo diet, for example, is low-carb because it eschews grains, beans, legumes, and gluten-containing foods. But it allows high-carb veggies, including beets, sweet potatoes, and carrots; and natural sweets like bananas, apricots, and honey. So Paleo is not keto; it’s just lower carb than a standard American diet (SAD). Keto diets emphasize fat intake and ketones, whereas Paleo emphasizes food quality, sometimes higher protein, and simply avoiding certain foods, but not ketone levels.

fat loss there are better options,” says Marie Spano, a sports nutritionist for the Atlanta Braves, US Atlanta Hawks, and Atlanta Falcons. Burning fat may produce more ATP (the molecule that powers you during activity), but during high-intensity exercise the body cannot produce ATP fast enough from fat to meet its energy demands, and your intensity will slow down, she explains. And some experts say there’s nothing magical about the ketogenic diet for weight loss. “Just because you’re burning ketones does not mean you’ll lose weight,” Spano adds.

Roberts agrees that keto is not a diet she recommends for the long term. “Women, especially those who exercise regularly, tend to do better with more carbs from both a health and performance standpoint. Our hormones are more sensitive than men’s, and when you top off exercise and life stressors, with a very low-carb, ketogenic diet, it’s often a recipe for burnout”, she explains.

In fact, many of us simply can’t stay on a keto diet for too long. “The ketogenic diet is not sustainable for the majority of people, and it can be difficult to go on and off the diet easily”, says Spano. That could be partially due to the time it takes for the body to become fat adapted and start utilising ketones, which for some can take several weeks. This stage is sometimes referred to as the “keto flu” (or carb flu) and simply is a sort of sugar/carbohydrate withdrawal phase that can be marked by fatigue, nausea, dizziness, brain fog, trouble sleeping, and stomach irritability. “It’s also not ideal for muscle gain, as the carb cutting interferes with the muscle-growth-signaling processes”, Spano says.

And to restrict something - carbs, calories, etc. - for too long and abstain from eating it forever is not realistic, Bell says. Instead, he says, “you should go through different time periods where you’re on different diets. If you’re looking for performance, and fat loss isn’t the most important thing, then a low-carb diet [as opposed to a ketogenic, >>

2-3 WEEKS

Amount of time a “keto flu” may last.

It’s the name given to the fat-adaptation period when you’re on a very low-carb diet, during which time you may feel lethargic and athletic performance may suffer but recovers, Spano says.

2 018 M AY/JU N | M &F HE R S | 91

which is very low-carb in comparison] is the way to go. But if your aim is to control body-fat levels and lose body fat, then a ketogenic diet is the way to go. Once your desired amount of weight has been lost, switch from a ketogenic to a low-carb diet.”

WHAT IS MODIFIED ATKINS? Also known as

the MAD, the modified Atkins diet dates back to the early 2000s and is less restrictive than keto but has also been used to treat epilepsy. Fats are encouraged but not measured, and protein is higher, around 35% of calories.

How to Go Keto Correctly Everyone’s ketosis-inducing carb levels will be different. But there are common ways to prepare for a keto diet, including setting realistic expectations. First, be aware that you may take a while to become fat adapted, which means possibly seven days to several weeks in a transitional state or possibly in keto flu. During that time, your performance in the gym will take a hit, Spano says.

Second, be prepared for the mental challenge of the cravings you may experience, Bell says: “Specifically with trying to train yourself to not eat carbohydrates, the single most important thing is to get the foods correct. And this process can take you almost an entire month, sometimes two months, just to get the rhythm and timing down, knowing when to eat and how much to eat; and knowing what to do when a sugar craving pops up.”

You’ll need to be able to get past this adjust-

ment phase to see benefits. (To help you get there, check out the recipes from Carolyn Ketchum’s The Everyday Ketogenic Kitchen, starting on the next page.)

To approach the diet more healthily than its 1920s origins, start with a macronutrient-agnostic, nutrient-dense, unprocessed-foods template, Roberts recommends. “This will make a huge difference for people coming from a standard American diet (SAD). From there, you can dial down carbs and increase fat to get into nutritional ketosis.”

Note: Environmental factors can also impact how you respond to a ketogenic diet, Roberts says, especially if a standard diet is accompanied by its partner in crime, the standard lifestyle - lack of sleep, too much stress, and lack of social connection.

Also keep in mind that active people can get away with eating a bit more carbs timed strategically around their workouts and still stay in ketosis, Roberts says, like in a targeted keto diet (TKD) or cyclic keto diet (CKD).

“But ultimately, make sure to get in enough calories, regardless of your macronutrient breakdown of choice”, she explains.

STOCKSY

AVOCADOS Great source of monounsaturated and polyunsaturated fats.

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Focus on Healthy Fats The MCT keto diet (MKD) is one that uses a higher amount of MCTs than a standard keto diet (SKD). These are converted to ketones more quickly and are easier for the body to break down.

Also make sure to increase your intake of polyunsaturated fats, such as those found in walnuts and sunflower seeds. Research in the journal Obesity shows that when compared with subjects eating saturated or monounsaturated fat, those who ate polyunsaturated fats had decreased levels of ghrelin (the hormone that signals you to eat) and higher levels of peptide YY (a gut hormone that helps limit appetite).

Plus, “if your ketogenic diet is composed of [saturated fats such as] bacon, butter, cheese, and coconut oil, then your gut - and overall health - is going to be a lot worse than if you construct a ketogenic diet that is composed of plenty of colorful low-carb, non - starchy vegetables, unprocessed fats, and quality protein”, says Roberts. That doesn’t mean all saturated fats are bad - it’s all about keeping things in balance with other fats in order for the gut to stay happy on a keto diet.

“It’s also worth mentioning that genetics can impact how someone responds to a given type of fat,” Roberts adds.

R E C I P E I M A G E C O U R T E S Y O F T H E E V E R Y D AY K E T O G E N I C K I T C H E N , V I C T O R Y B E LT P U B L I S H I N G

What Else You Need to Know IT CAN be helpful to see a nutritionist throughout the duration of your diet to make sure your macronutrient (protein, carbs, fat) ratios are dialled in. You can also use a keto calculator like the one on ketodietapp.com to keep tabs on your intake. And make sure to monitor your ketones daily via urine stick, finger prick, or breath tests.

Maybe you’ll initially have great success going keto and then find down the road that you need more carbohydrates. Look for warning signs like poor exercise recovery, fatigue, low female hormones, low thyroid and/or missing/irregular menstrual cycles.

These symptoms shouldn’t be ignored, says Roberts, since they may mean it’s time to rethink your keto diet strategy.

In fact, experts caution that evidence can be misleading. “If the keto diet is compared with poor nutrition, then absolutely it’s better, but if it’s compared with a well-thought-out, balanced diet, then, no, it’s not”, says Bell.

“Most people would live longer if they ate fewer carbohydrates and followed some form of a low-carb diet. But given the amount of research on the subject, we know that carbohydrates are a superior energy source, even to ketones”, he adds.

WHAT TO KEEP IN A KETO PANTRY From Carolyn Ketchum, author of The Everyday Ketogenic Kitchen:

Eggs Bacon Butter Organic heavy cream Unsweetened almond or hemp milk Coconut oil and avocado oil Plenty of fresh vegetables Almond flour and coconut flour Unsweetened chocolate Ground beef Chicken thighs Frozen vegetables

RED WINE BRAISED SHORT RIBS MA K ES: 4 SERVINGS

INGREDIENTS

1 kg lbs bone-in short ribs Salt and pepper 2 tbsp lard, bacon fat, or coconut oil 1 cup beef or chicken broth ½ cup red wine ¼ cup chopped red onions 2 tbsp tomato paste ½ tsp dried thyme leaves DIRECTIONS

1. Preheat oven to 150°C. Season short ribs with salt and pepper.

2. In a large Dutch oven, melt lard over medium-high heat. Add ribs in a single layer, fat-side down, and cook undisturbed for 3 to 4 minutes, until golden brown. Flip ribs over; cook for 3 to 4 minutes.

3. Add broth, red wine, onions, tomato paste, and thyme to bottom of pot. Whisk together and bring to a simmer.

4. Cover pot and transfer to oven.

Cook for 1½ hours, until ribs are forktender. Remove ribs and stir sauce until well combined. Spoon sauce over ribs upon serving.

PER SERVING Calories: 980, Protein: 34g, Fat: 88.5g, Carbs: 4g, Fibre: 0.4g Ribs, waffles, and fries recipes all excerpted from The Everyday Ketogenic Kitchen, by Carolyn Ketchum. Copyright 2017. Used with permission of the publisher, Victory Belt Publishing.

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KETO NO-NOs

1. Don’t assume how many carbs are in a food - look it up.

Many people are surprised to find out how many carbs an onion has, whereas most berries are surprisingly low-carb. And strangely, mollusks like oysters, mussels, and scallops actually

have carbs, although they seem like they should be all protein.

For packaged foods, always read the labels.

2. Avoid all grains, starchy foods, and sugars. (And yes, maple syrup and honey are sugars.)

Q&A

With Ketchum

What can put you back into ketosis quickly?

Bacon or anything that’s a fatty protein - eggs cooked in butter with a side of bacon really help.

I feel full and less likely to go back to indulging.

A day of eating that way, and I will be back in ketosis.

CREAM CHEESE WAFFLES M A KE S: 10 10CM BELGIANSTYLE WAFFLES (1 PER SERVING)

INGREDIENTS

1 (250g) package cream cheese, softened ¼ cup (½ stick) unsalted butter, melted but not hot 3 large eggs 2 tbsp heavy cream 1 tbsp water ¾ cup unflavoured whey protein powder ¼ cup plus 2 tbsp granulated erythritol sweetener 2 tsp baking powder 1 tsp vanilla extract ¼ tsp salt DIRECTIONS

1. Preheat a waffle iron and grease it well.

2. In a blender or food processor, combine cream cheese, butter, eggs, heavy cream, and water. Blend on high for 30 seconds, then scrape down the sides with

9 4 | M &F H ERS | MAY/JUN 201 8

a rubber spatula.

3. Add protein powder, sweetener, baking powder, vanilla extract, and salt and blend for another 30 seconds, until smooth.

4. Pour about ¼ cup of batter into each section of the waffle iron and close lid. Cook until waffles are puffed and golden brown on both sides. The time will vary depending on your waffle iron.

5. Remove waffles and repeat with the remaining batter. Store leftovers in the refrigerator for up to 5 days. The waffles can also be frozen for up to a month.

PER SERVING Calories: 214, Protein: 8g, Fat: 18.5g, Carbs: 9g, Fibre: 0g

Favourite keto food for athletes post-workout?

Chicken thighs or leftover steak; I love eating dinner leftovers the next day.

When I come home from a tough CrossFit workout and am ravenous, I just grab these. Sometimes I am too impatient to even heat them up - I just caveman them right into my mouth. Good thing no one is watching!

BACONWRAPPED HALLOUMI FRIES MA K ES: 16 FRIES (4 SERVINGS)

INGREDIENTS

1 (200g) package halloumi cheese 8 slices bacon, thinly sliced DIRECTIONS

1. Starting at the short end of the cheese brick, cut halloumi crosswise into 8 even slices.

Cut each slice in half to create 16 sticks.

2. Cut bacon slices in half.

Place one end of a half-slice of bacon over the end of a halloumi stick and then wind the bacon around, overlapping to cover as much of the halloumi as possible.

Stretch bacon slightly to make it fit and tuck in the ends. Repeat with the remaining bacon and halloumi sticks.

3. Heat a large skillet over medium heat and fry the bacon-wrapped halloumi sticks until golden on all sides, about 7 minutes.

PER SERVING Calories: 219, Protein: 14g, Fat: 18g, Carbs: 0g, Fibre: 0g

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