fjuft

TRACK TO FITNESS

PERFECTLY HEALTHY RECIPES TO IMPRESS YOUR GUESTS

BUDDY

UP

GYM BAG

ESSENTIALS

& MAKE-UP MUST-HAVES!

9 772519 018005

MUSCLEANDFITNESSHERS.CO.ZA JULY 2021 R45

20019

HOW A GYM PARTNER CAN KEEP YOU MOTIVATED!

Achieving Equilibrium

Olivia with Valdmets

P04

P12 P46 P36

P28

04

Achieving Equilibrium with Olivia Valdmets

12

Hot List

18

Revealed!

34

Perfectly Healthy Summer recipes to impress your guests.

40

Cool Summer Cocktails

46

We Talk Breast Cancer Awareness and Selfexaminations

The secret to great glutes.

63

Gym Bag Essentials

66

HERS Girl The Queen of all Women Transformation - Lori-Ann Marchese

24

Avoid Dead-butt Syndrome

52

Sun-time Safety Tips

25

Master the Prowler

54

Six Ways to Reduce Period

74

Make-up Must-haves!

26

Box Jump like a PRO!

56

Buddy Up

78

Fitspiration

How a gym partner can keep you motivated!

86

HERS Car finds

30

Movement Mechanics

2 | M &F H ERS | JULY 2021

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

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.

4 | M&F H ERS | JULY 2021

Achieving Equilibrium with

Olivia Valdmets How living a balanced life can unlock your true potential

Photography by X | @shootwithx Creative Direction & Styling by Emily Blair Marcus Styling Assistant Abigail Zientek | @abigailzientek Jewelry Designer Sahar Manley | @rollsroycesahar of Camila Seretti | @camillaseretti Production by Emily Blair Media | @emilyblairmedia and Gr0 @gr0agency HMUA Soreya Yann | @bysoreya Special Thanks to Travis Killian @travis_killian & Everlasting Comfort @everlasting_comfort

JULY 2 02 1 | M &F HERS | 5

Committing yourself to an active lifestyle has many positive effects on both your body and mind and a vital key to that success is finding the right balance between work, leisure, and fitness.

Now, HERS is on a mission to find that balance and we've got just the right person to get us started, meet Olivia Valdmets, who's not only adept at finding balance in the busiest of lifestyle situations, but also using her unique talent for time management to achieve great things. Here, Liv shares her personal life experiences and gives us advice on how finding your own balance can change your life for the better!

6 | M& F H ERS | JULY 2021

It's great to have you Liv, could you give our readers a short introduction about yourself, where you're from, what you're doing at the moment and what got you started on your fitness journey? Hi! It's been a pleasure working with you. Sure thing! I'm born and raised in Austin, Texas, and yes the country in me does show from time to time. I just got an advertising job at Facebook, so that's been really exciting for me. I get to work from home, so I'm still able to travel as I please since traveling is a huge passion of mine. I've always been an avid health and wellness advocate, but just recently I've re-worked my entire routine, which I'm excited to share with you!

Okay, so we'll jump right into the juicy bit. The secret we're all keen to learn about is finding balance. What exactly do you mean by 'balance' and how can the average 9-to-5 person benefit from finding their own balance in life? This is the hardest thing individuals, including myself, struggle with when it comes to fitness.

The number one excuse I hear is "I don't have time." I firmly believe people make time for what is important to them. I work at Facebook 8-5, take care of 4 dogs, several side hustles, a social life and yet I still make it to the gym 4x a week. It is all about prioritizing your time- what is more important to you, watching an hour of tv or hitting the gym to feel good both mentally and physically? I exercise as a stress reliever, and I implore the readers to do some research on the benefits of exercise for

mental health. Exercising single-handedly created so much balance in my life because it serves as that stress reliever.

Everyone faces daily stressors, and to go to the gym and blow off that steam not only alleviates them, but there's also the benefits of looking good and having more energy!

Is the idea of balance something that you've discovered on your own or has there been a role model or work ethic that kind of got you started on your this path? I read The Power of Habit by Charles Duhigg, and that book truly changed the way I think about the human brain and habits. Once I looked at my mind as a computer that just needs reprogramming, it motivated me to form new habits. Now I'm able to exercise without thinking about it too much. It just becomes second nature to sign off at work and hit the gym. I have also found that having an accountability partner really helps, because they will motivate you to go when you're not up for it. Now I look forward to exercising because I have seen so many results and the endorphins fuel me in other aspects of my life.

Committing to a lifestyle change can be challenging even on the best of days. Now, with added dynamics like lockdowns and social distancing people might find it near impossible. What advice do you have for young people looking to find their own balance and change their life for the better? My advice is if there's a will, there's a way. If COVID-19 has

affected your routine, find a safe way to exercise and eat right. From my personal experience, I can say that thinking about and wanting to do something, but never following through, created so much self-inflicted guilt and mental exhaustion. You know when you're putting something off, and you start to feel bad about yourself, but then as soon as you get that thing done, you feel a thousand times better? If you're putting off changing your life for the better, I can say that your first step will get your momentum going to a healthier life.

You've got this!

We'll admit, for someone so young you've achieved quite a lot, it's very inspirational. You always work so hard, you've got a really cool job at Facebook, and you travel frequently, all while maintaining such an amazing body. Where do you even find the time to juggle all these things? Like I said earlier, it's all about prioritizing your time. You have to ask yourself what is important to you and your future. I had to give up some things, and in hindsight, I realized they weren't good for my future. For example, I used to watch TV and movies after work as a way to relax. I replaced that habit with going to the gym, and I have been living a happier life because of it. I'm so much more confident and I feel good- I have energy all the time and am a lot less stressed. I've also found that when I'm on a time crunch, or traveling, doing a quick 30 minute at home workout helps maintain the habit with less commitments.

"It's all about prioritizing your time. You have to ask yourself what is important to you and your future."

JULY 2021 | M&F HERS | 7

Travel seems to be a passion for you. Could you share some of your most memorable moments abroad and we'd love to hear about some of the places you really enjoyed visiting? You're opening pandora's box with this question haha! I have such a love for South America, Costa Rica and the Galapagos Islands are definitely my favorite places I've been. However, I have an endless list of bucket list destinations that I haven't traveled to yet. I have several continents that I haven't been to yet. I've got a lot of Europe left, and I haven't been to Africa, Asia or Australia. The list goes on!

Alright, so you're clearly a pro at time management. When you're having a busy day, give us an example of a quick workout routine you'll try to squeeze in, and what core muscle groups are best to focus on when time is limited? Going on a quick run is the

8 | M&F H ERS | JULY 2021

easiest solution when I'm on a time crunch, since it requires no equipment or instructional videos. It's also totally possible to get a great ab, arm, or glute workout in 30 minutes at home. During quarantine, I lived off of YouTube exercise videos. You can simply search "30-minute ab workout no equipment" and basically have a personal trainer at your fingertips!

Could you share what your typical weekly workout is like? Yes, so I just recently started lifting weights, which is what I meant when I changed my routine earlier. For about 5 years, I had the same routine, a lot of cardio and light muscle group building. Now, I lift weights 3x a week and do cardio once or twice a week.

And for those of you who don't know exactly what "lifting weights" means, it can be explained as upping your weight consistently. A lot of people will stay in a certain weight range and never go further, and I was one of those people, because I

was scared of doing it wrong and making my body look unideal. But ever since I started lifting weights, the muscle groups I've wanted to change have absolutely transformed in the best way! I target legs/ glutes twice a week, upper body once a week, and then I'll do an hour of cardio once a week.

What about people who are constantly short on time, professionals who are always busy, daily, what types of exercises can they do to at least maintain some kind of a fitness routine? Cardio. It is the best for your overall health and wellness.

Running on a treadmill or elliptical can burn hundreds of calories in a short period of time. Also like I said earlier, searching for a quick ab or arm workout is also an easy solution. Weight lifting is a bit more time-consuming since there are long breaks in between sets unlike high-intensity workouts.

"You should also make sure you reward yourself for accomplishments."

JULY 2 02 1 | M&F HERS | 9

It's true that a good diet is key to any successful fitness routine. What foods should people be eating or avoiding to help keep their energy levels up and do you have any personal favorite snacks we need to be on the lookout for? So one reason I workout is so I can eat as I please, for the most part. If you're trying to have major improvements in your body, both diet and exercise are incredibly important. But once you're at your ideal fitness level, it's okay to have more freedom in your diet. I'll snack on fruit, like an apple or orange, or make myself some cucumber with hummus, and sometimes I'm craving some banana bread or cheese. Occasionally a cheeseburger or some fried chicken is necessary for self-care! I eat freely, I just avoid processed or fried foods like chips or candy. It's essential to eat protein/carbs every day, especially post-workout.

Your muscles release glutathione when you exercise them, so after a workout you have to replenish yourself by eating carbs and protein to stimulate muscle synthesis. But rule of thumb: don't eat carbs without protein! This is because both are essential for fast muscle growth and energy levels, and the more muscle growth you have, the more calories you will burn just sitting at a desk- and isn't that nice!

Following your story and lifestyle, it's easy to find motivation in what you do but there are always the ups and downs of any routine. How can someone who's currently down, find the energy and inspiration to stay on track towards staying fit and living their best life?

This might sound kind of silly, but I've done this countless times when I'm feeling down or unmotivated. I look up motivational videos and watch them, and they always make me feel better. I also set attainable goals for everything I'm working on in life. Hitting those small accomplishments motivates me, step by step. You should also make sure you reward yourself for accomplishments, for example, if I've had a really productive week, I go out with my girlfriends and have a ton of fun.

You know, you've got a great perspective to share, and the looks for TV. Have you considered perhaps starting up a website or YouTube channel to help get your message out there? I have considered it, and you might have just sparked my next project. I'm currently creating my own personal brand, LivinLaVida, since everyone calls me Liv. I'm starting on Instagram @livinlavidaxo, since I post a lot about my travels as well as my workout routines. You can check my reels section for what I do at the gym! And hey I just might make some youtube videos, so stay tuned. I've learned a lot in my journey and would love to share what I've learned.

Speaking of work, have you got any new and exciting projects we should be on the lookout for and if so, where could we get more information? Absolutely! I'm starting my own Etsy shop, so stay tuned on my Instagram for updates. I'm really excited to share with everyone what I have in store. I'm also so excited to travel again as the world starts to

1 0 | M&F H ERS | JULY 2021

re-open, and am planning trips to Greece, Peru, Costa Rica, and Dubai for the rest of the year! I will definitely be sharing travel content on my socials.

Thank you, Liv for taking the time to share such an insightful view on fitness and for helping us better understand the importance of finding balance in our own lives. Do you perhaps have any last words for our aspiring young fitness fanatics out there and more importantly, where can people follow you online or on social media? My last words for readers are to have fun with your journey. Create the life and happiness you want for yourself. Anything is attainable if you want it badly enough! You can follow my own personal journey on my Instagram @livinlavidaxo.

"Create the life and happiness you want for yourself. Anything is attainable if you want it badly enough!"

JULY 2021 | M&F HERS | 11

MUSCLE & FITNESS HERS

LIS

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

NUTRITION

USN TRUST CRUNCH BAR UK The ideal light meal or nack replacement bar.

Trust Crunch bars contain 20g of protein. Available n White Choc Cookie Dough, Cookies and Cream as well as Fudge Brownie flavours.

R419.00 for 12, usn.co.za

NUTRITION

OPTIMUM NUTRITION NATURALLY FLAVOURED OATS AND WHEY

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

Oats are a complex carbohydrate providing energy to support strength and endurance training. Whey is a rapidly digested complete protein with all the essential amino acids to help support muscle recovery. By combining whole oat flour with whey isolate and whey concentrate, we’ve created an easy-to-mix nutritional powerhouse that frees you from the hassle of making this stack in an electric blender. We think you‘ll agree that our Naturally Flavoured Oats and Whey shake is a lot smoother to drink, too. All you need to mix one up is a glass and spoon. optimumnutrition.com

1 2 | M& F H ERS | JULY 2021

PHYTO PRO VEGAN COLLAGEN BOOSTER Phyto Pro Collagen Booster contains all the nutritional co-factors your body requires to build healthy, resilient collagen using amino acids from your regular diet, as nature intended. Perfect for smoother, softer, more youthful skin, improved flexibility and to maintain cartilage and joint health.

R380.00, phytopro.co.za

NUTRITION

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

Available in Cocoa and Vanilla flavour.

R299,95, biogen.co.za

GEAR

BLAZON SNEAKER BY LE COQ SPORTIF

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

R2999,00, lecoqsportif.com

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

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

R279.95, biogen.co.za

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

R750.00, coremerino.com

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

R400.00, coremerino.com

JULY 2 02 1 | M &F HERS | 1 3

BEAUTY

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

R280,00, biosense.co.za

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

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

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

1 4 | M& F H ERS | JULY 2021

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

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

R360.00, dermafix.co.za

GEAR

POSITIVE PANTS BUTTER ME UP BUTTERCUP

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

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

R350.00, positivepantsboutique.com

POSITIVE PANTS SILKY SMOOTH

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

R370,00, positivepantsboutique.com

BEAUTY

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

R93.95, clicks.co.za

JULY 2 02 1 | M &F HERS | 15

1 6 | M&F H ERS | JULY 2021

Training

JULY 2 02 1 | M &F HER S | 17

YOUR SECRET TO

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

BY ALYSSA SHAFFER | PHOTOGRAPHS BY PER BERNAL

WHAT’S THE KEY TO GETTING A CURVED,

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

1 8 | M& F H ERS | JULY 2021

EAT

ES

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

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

JULY 202 1 | M &F HER S | 1 9

A

A

B

WORKS: GLUTES, THIGHS

PRONE FROG GLUTE PRESS

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

B

B

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

LEANING HIP ABDUCTION

2 0 | M&F H ERS | JULY 2021

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

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

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

HAIR & MAKEUP BY KITTY JANETTE NIELSEN

A

ELEVATED SINGLELEG GLUTE LIFT

WORKS: GLUTES, HAMSTRINGS

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

A

B

WORKS: ARMS, SHOULDERS, ABS, GLUTES, THIGHS

SEATED V-OUTS

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

A

B

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

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

JULY 2 021 | M &F HER S | 21

A

A

B

e glutes at top ulse movement for ooty burn.

B

C

STEP UP AND LIFT WORKS: CORE, GLUTES, QUADS

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

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

2 2 | M& F H ERS | JULY 2021

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

LEG DROP AND LIFT

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

Need time to go to the gym?

Curro Castle Bryanston has an early drop-off time and aftercare available for the busy mom who needs time to get her workout in – even during school holidays.

Early drop-off time at 06:15 | Aftercare until 17:30

• From 3 months to 6 years

• Registered nurse on-site

• Half day or full day

• Curriculum designed with the Early Learning and Development Areas

• Healthy, balanced meals • Dedicated teachers

• Focus on Early C ildh od Development

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

Enrol today!

PULSE

STRENGTH STATS

AVOIDING

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

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

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

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

BY KRISTIN MAHONEY

ALL ABOUT...

YOUR GLUTES B

A. GLUTEUS MAXIMUS

C

24 | M& F H ERS | JULY 2021

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

B. GLUTEUS MEDIUS

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

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

C. GLUTEUS MINIMUS

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

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

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

A

Anatomy of Your Glutes

4

TIE IT TOGETHER

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

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

1

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

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

2

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

3

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

4

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

Swap legs and repeat.

8

Glutes Exercises Every Woman Should Do

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

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

JULY 2021 | M& F HERS | 25

FITNESS

HOW-TO

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

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

BY CAT PERRY

EVER WATCH A SLOW-MO VIDEO of someone doing a vertical jump onto plyo boxes? At first you’re thinking, “They can’t get all the way up there!” And then, in a full-body wave of intensity, they do. But what good is that kind of training for anyone besides basketball players? Turns out, plyo box jump training can push all the rest of your training into overdrive.

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

B EGINNE R /I NT ERM ED I AT E VA RI AT I O N S

26 | M&F H ERS | JULY 2021

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

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

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

A DVAN CED VA RIAT ION S

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

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

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

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

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

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

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

BENEFITS OF PLYOMETRIC BOX JUMPS

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

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

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

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

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

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

3. CHALLENGE HIP EXTENSION AND FLEXION.

The goal is to fully and rapidly extend your hips at the top, when both feet have landed.

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

4. SPARK CARDIO CONDITIONING.

BOX JUMP WORKOUT 4 SETS OF 5 REPS

REST 60–90 SECONDS BETWEEN SETS

3–5 SETS OF 3 REPS

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

HIGH SKIP

3–6 REPS PER LEG

REST 60–90 SECONDS BETWEEN SETS

SPLIT SQUAT

3 SETS OF 8 REPS PER LEG

REST 90 SECONDS BETWEEN SETS

BROAD JUMP

4 SETS OF 5 JUMPS

REST 60–90 SECONDS BETWEEN SETS

BOX JUMP BARBELL SQUAT

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

So it trains your heart to utilize oxygen more

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

SAFETY FIRST

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

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

Focus on landing

(SEE CHART)

BEST EXERCISES TO INCREASE YOUR BOX JUMP

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

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

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

JULY 2 02 1 | M &F HERS | 27

FITNESS

STAR POWER

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

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

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

Fitness and music are largely male-dominated realms.

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

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

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

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

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

It’s been absolutely amazing.

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

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

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

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

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

Do you follow any particular diet?

2 8 | M &F H ERS | JULY 2021

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

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

FOR MORE

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

JULY 2021 | M&F HERS | 29

PULSE

MOVEMENT MECHANICS

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

1

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

2

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

3

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

BY REA FREY

30 | M&F HERS | JULY 2021

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

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

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

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

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

ARTIGA PHOTO/GETTY IMAGES

HANG UPS

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

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

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

Hanging also helps preserve or

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

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

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

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

Shoulder-Strengthening Circuit

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

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

Hanging: Hang for 30 seconds to 1 minute.

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

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

Repeat 10 times.

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

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

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

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

JULY 2 02 1 | M &F HERS | 31

32 | M& F H ERS | JULY 2021

Nutrition

JULY 2 021 | M&F HERS | 33

HEALTHY

SUMMER

FUN RECIPES for HERS Fit Girls

“Take care of your body. It’s the only place you have to live.” ~Jim Rohn Izelle Hoffman is SA’s newest rising star in the culinary industry and although she never formally trained as a chef, growing up in a household where great food was always a comfort and source of nourishment, it seemed a natural progression for her to take inspiration from the dishes she grew up with and turn it into a modern, playful and healthy experience. Born with Congenital Hip Dysplasia and 14 operations later she is adamant to make people aware of the health benefits of eating the right foods.

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

3 4 | M& F H ERS | JULY 2021

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

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

JULY 2 021 | M& F HER S | 35

BOBOTIE BURGER PATTIES PREP TIME: 15 MIN COOKING TIME: 10 MIN SERVINGS: 5 INGREDIENTS FOR THE BOBOTIE PATTIES 500g ostrich mince or extra lean beef mince 1 small red salad onion diced 1/2 tsp cloves 1 tsp crushed garlic 1 1/2 tsp oryx salt 36 | M&F H ERS | JULY 2021

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

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

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

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

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

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

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

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

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

INGREDIENTS

INSTRUCTIONS

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

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

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

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

crushed garlic, sesame seeds and dried sage.

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

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

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

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

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

JULY 202 1 | M &F HERS | 37

SUNDRIED TOMATO, BUTTERBEAN & SWEET POTATO CUPS

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

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

INSTRUCTIONS

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

38 | M& F H ERS | JULY 2021

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

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

Add the butterbeans and paprika, set

aside.

Whisk the eggs and thyme in a mixing bowl.

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

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

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

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

Almond butter Caramel essence Vanilla essence oryx Salt raw Honey eggs

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

water till soft and drain.

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

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

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

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

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

JULY 202 1 | M &F HERS | 39

PULSE

NUTRITION

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

WATER INFUSIONS

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

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

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

INGREDIENTS

¼ ¼ 1 ¼ *

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

FRESHEN UP

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

BY HERS EDITORS

40 | M& F H ERS | JULY 2021

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

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

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

PER SERVING (INCLUDING CUCUMBER)

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

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

DIRECTIONS

Pineapple Lemon Ginger Water

FLAVOUR BOOSTERS

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

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

INGREDIENTS

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

LIME

DIRECTIONS

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

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

GINGER

PER SERVING

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

Apple Pear Water

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

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

INGREDIENTS

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

MINT

DIRECTIONS

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

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

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

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

ORANGE

VA N I L L A B E A N S

PER SERVING

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

WAT E R M E L O N

JULY 2 021 | M&F HERS | 41

ROSEMARY

GRAPEFRUIT

CINNAMON

LEMON

ALCOHOL INFUSIONS

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

Fresh thyme heightens flavour.

PAT R Ó N

LOVE OF A LIFE-THYME * * * * 2

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

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

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

BERRIES

YO U R M A K ES P I R I T O W NU S I O N !

INF

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

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

CUCUMBER

42 | M &F H ERS | JULY 2021

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

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

CARDAMOM

44 | M&F H ERS | JULY 2021

Health

JULY 2 021 | M & F HERS | 45

HEALTH

BREAST CANCER AWARENESS

CANSA

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

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

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

46 | M&F H ERS | JULY 2021

JULY 202 1 | M &F HERS | 47

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

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

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

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

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

48 | M&F H ERS | JULY 2021

Most cervical cancers are caused by the human papilloma virus (HPV), making it one of the most preventable cancers when the HPV vaccination is implemented appropriately. The vaccination is safe and most effective when given at an early age (9 years and older) or before sexual debut. In SA the HPV vaccination was approved by the South African Health Products Regulatory Authority in Feb 2008 for its efficacy.

“All women should go for Pap smears at least every three years, from the age of 25, to detect abnormal cells early.

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

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

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

JULY 202 1 | M &F HER S | 49

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

For further information please contact info@ cansa.org.za or call toll-free on 0800 22 66 22 or find your nearest CANSA Care Centre on www.cansa.org.za.

5 0 | M&F H ERS | JULY 2021

BREAST CANCER RISK FACTORS

BREAST CANCER EARLY DETECTION IS KEY

Many women who are under 40 are diagnosed with breast cancer

Being overweight & having low levels of physical activity increases risk

Alcohol and tobacco use increases the risk

All women are at risk, but family history increases the risk

Women who have never had children, or only had them after 30, have increased risk

BREAST CANCER WARNING SIGNS Do monthly breast self examinations ~ Go for regular screening (clinical breast examinations) Symptom free women aged 40 to 54 should go for a mammogram every year (women 55 years & older should change to every 2 years)

1. In the mirror - In front of a mirror, check for any changes in the normal look and feel of your breasts, such as dimpling, size difference or nipple discharge. Inspect four ways: arms at sides; arms overhead; firmly pressing hands on hips and bending forward.

2. Lying down - Lie on your back with a pillow under your right shoulders and your right hand under your head. With the three middle fingers of your left hand make small circular motions, follows an up and down pattern over the entire breast area, under the arms and up to the shoulder bone, pressing firmly. Repeat using right hand on left breast.

3. While bathing - With your right arm raised, check your right breast with a soapy left hand and fingers flat using the method described under "Lying down". Repeat on the other side.

Do a self breast examination every month 7 to 10 days after your period. Repeat monthly within same time interval,

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

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

Melissa Willemse, 25 years old at the time

Did you know? CANSA offers a variety of affordable BREAST PROSTHESES, for those who had to undergo a mastectomy/ lumpectomy JULY 021 || M&F DECE MBE R 22020 M & F HERS H ER S || 51 53

HERS

SUGGESTS

SUN SKIN SAFETY

52 | M& F H ERS | JULY 2021

NUXE SUN SPF30 FOR FACE & BODY This sun lotion with Sun and Water Flowers offers protection from the appearance of visible signs of skin ageing and promotes a sublime tan.

Its fluid texture is easy to apply. It protects and moisturises; the skin appears supple and radiant. An incredible fragrance with notes of Sweet Orange, Tiare Flowers and Vanilla.

Water-resistant. Photostable.

Alcohol-free, non-comedogenic.

Paraben-free.

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

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

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

R360.00, skinphd.co.za

R216, theravine.co.za

SKNLOGIC PROTECT SPF30 SKNprotect is a sun protection cream that offers provides a certified high broad-spectrum UVA/UVB protection and anti-ageing benefits. Raspberry extracts aids in healing after sunburn and reduces scar formation. SKNprotect is a non-whitening formula and is suitable for all skin types. Does not contain Octyl Methoxycinnamate.

MATTIFYING FACE Fluid DRY TOUCH SPF 50 The first shine-free, long-lasting, dry touch SPF 50 sun cream. For men and women with combination or oily skin, looking for sun protection that does not leave their skin shiny.

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

R171.00, sknlogic.com

R185.00, dischem.co.za

R325.00, dermastore.co.za

JULY 2 021 | M& F HER S | 53

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

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

BY ALYSSA SHAFFER

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

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

GET AHEAD “Most period cramps are caused by an overproduction or oversensitivity to the 5 4 | M&F H ERS | JULY 2021

3 Poses to Make You Feel Better

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

Cat/Cow

WHY IT HELPS Relieves lower back pain HOW TO Begin on all fours, back flat and abs

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

HEALTH

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

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

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

KEEP EATING CLEAN It can be tempting to empty an entire sleeve of Oreos when you’re dealing with your period, but the cleaner you eat, the better you will feel. “Cutting back on refined carbs, as well as salt, sugar, alcohol, and caffeine, can help reduce

PULSE

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

Calcium-rich foods, such as dairy, almonds, and dark green leafy vegetables like spinach and kale, may also help reduce cramps, as well as foods rich in omega-3 fatty acids, such as olive oil, flaxseed, and salmon.

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

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

DON’T SKIP YOUR WORKOUTS

CHECK OUT THE SUPPLEMENT STORE

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

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

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

Pigeon

Extended Child’s Pose

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

knees together. Lower arms toward floor, shifting weight so you’re sitting back on heels and feet. Keep arms forward with fingers relaxed and forehead resting on floor. Stay here for five to eight breaths.

WHY IT HELPS Opens hips HOW TO Begin in downward dog, hands and

WHY IT HELPS Stretches lower back HOW TO Kneel on floor with toes and

CONSIDER THE PILL

Women who consistently suffer through a painful cycle might want to consider birth control pills to help manage their symptoms, says Minkin.

“The pills block ovulation, so your body will naturally make less prostaglandin”, she explains. It can also help women with irregular cycles better determine when they might be getting their periods (and can plan accordingly).

The latest generation of IUD devices such as Mirena produce a very low level of hormone, which in turn reduces the monthly thickening of the uterine lining, so menstrual flow (and prostaglandins) is reduced or eliminated.

MAKE SURE IT’S NOTHING SERIOUS

Particularly heavy cycles may be due to a secondary disorder such as endometriosis or uterine fibroids. Often, pain from these conditions last longer than normal menstrual cramps and get worse as your period continues.

“If the medication you’re taking is not helping, it’s worth calling your doctor”, says Minkin. “We can help make it better and rule out whether there’s a bigger medical issue in play.”

JULY 2 02 1 | M &F HER S | 55

Buddy Up

Ida Lundgren

5 6 || MM&F H ERS 60 & F HE R S || JULY D ECE 2021 M B ER 2020

A gym partner can make every workout better.

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

BY ALYSSA SHAFFER

Bianca Van Damme

WORKOUT BY JEN WIDERSTROM

PHOTOGRAPHS BY PER BERNAL

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

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

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

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

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

JULY 2 021 | M &F HERS | 57

PART 1

CIRCUIT A

Sculpting Circuit

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

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

DB Push Press WORKS: SHOULDERS, CORE

Squat Box Jump WORKS: GLUTES, LEGS

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

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

5 8 | M&F H ERS | JULY 2021

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

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

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

Lower to start.

Reverse Lunge

WORKS: GLUTES, LEGS

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

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

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

Reverse Lunge

Med Ball Sit-up WORKS: CORE

Med Ball Sit-up

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

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

CIRCUIT B Leg Extension

Leg Extension WORKS: QUADS

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

Press bar up, flexing feet.

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

Leg Curl

WORKS: HAMSTRINGS

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

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

Leg Curl

JULY 2 021 | M& F HER S | 59

Elbow Plank WORKS: CORE

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

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

Hold here (35 seconds).

Push-up

Push-up Series

WORKS: CHEST, TRICEPS, CORE

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

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

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

Elbow Plank

RCUIT C

Seated Cable Row

Seated Cable Row WORKS: BACK

Lateral Raise

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

Pull handles toward torso, keeping arms close to body.

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

Lateral Raise

WORKS: SHOULDERS

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

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

6 0 | M&F H ERS | JULY 2021

Dumbbell Sumo Squat

Kneeling Cable Crunch

WORKS: GLUTES, THIGHS

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

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

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

Repeat.

WORKS: CORE

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

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

2021?

Channel your inner action star with fightskills-based movements.

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

PART 2

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

ROUND 1 (5 MIN)

Boxing Drills/ Warm-up

Left jab

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

Repeat series; rest 1 minute.

JULY 202 1 | M &F HERS | 61

ROUND 2 (5 MIN)

Boxing Combinations

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

Kicking Combinations

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

Continue for given time.

ROUND 4 TRAINER:

(5 MIN)

teamjennifer.com @jenwiderstrom

Do series against a heavy bag.

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

Jen Widerstrom

62 | M&F H ERS | JULY 2021

Kicking with Impact

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

ROUND 3

(5 MIN)

SEATED MEDITATION (1 MIN)

Seated Meditation

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

SUMMER GYM BAG ESSENTIALS

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

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

JULY 2021 | M& F HER S | 63

6 4 | M&F H ERS | JULY 2021

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

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

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

We cannot stress this enough, a good SPF is crucial during the summer months. Everysun SPF sunscreens have been around for many years. They also carry the CANSA seal of approval. They have launched a new Sports Spray SPF 50 which is specially formulated with Vita Lock™, an infusion with superfruits, antioxidants, vitamins and advanced UVA and UVB filters with photostability.

This advanced complex and high protection is long-lasting and provides protection both in and out of the water. It is ideal for sports training and race days. Plus, it’s water-resistant. One-touch provides a continuous spray, so no pumping is necessary. Dermatologically tested. R75, Clicks If you're on the run and don’t have time to jump in the shower, then WET WIPES will be a musthave to keep in your bag when needed. We love Natracare plastic-free wipes for natural cleansing.

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

R2999, incredible.co.za

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

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

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

JULY 2 02 1 | M &F HERS | 65

The QUEEN of all women Transformations LORI-ANN MARCHESE 66 | M&F H ERS | JULY 2021

PHOTOGRAPHER DannyKash.com Hair by A.Secret Salon, LLC Andrea Marchese Makeup by That Face by Leah Face by Samara Med Spa Gym Facility and Trainer Body Construct by Lori-Ann

JULY 2 021 | M&F HERS | 67

Lori-Ann how did Body Construct get started and what made you fall in love with fitness?

I have been in the fitness industry for myself for 13 years.

Before I started Body Construct, I was a dental hygienist and meanwhile I was training to keep myself in great shape as I was modeling and writing for magazines. It was my passion. A few of my friends at the office asked me to train them. I was training a few girls for about 10 years. Then, in 2011, I decided to start my own business that I always dreamed of.

I was training women both outdoors and in my basement. I noticed that I had a gift and a big desire to help women who struggle with their bodies. They just needed a push and motivation. They also needed a strict program designed just for women.

Training with men was always a struggle for me because they were training more to become body builder, when on the contrary, women wanted a bikini body. The food and the workouts for men and women are completely different. That is why women I provided the types of workouts that were better and beneficial to women. They were getting tremendous results with me. In a very short time, I went from training 3 girls to 6 girls and in months I had 20! It started growing rapidly. I never thought I would ever be able to open a gym and it there I was. I made it happen. I created my Body Construct out of passion to help women feel good about themselves and work hard to achieve their desired goals.

What drives you to helping people transform their bodies? I am a strong, motivated and competitive woman and I work hard to get the results that I want.

Making people happy is my number one priority. It makes me happy knowing that I can help women with their struggles. All my clients told me that they have tried so many different gyms and did not see the results that they were hoping for and they can see them after joining my gym. They know and they feel that I want them to succeed more than anything and anyone and they trust me. I always tell them that if they look good, they make me look good too! And if they are happy, I am happy even more.

What do you find as a trainer the hardest part about transforming your clients? And how do you keep them motivated? One of the hardest parts about transforming my clients is trying to find a way to make them feel safe, comfortable and convince them that they can achieve their goals no matter how hard it may seem. Hard work always pays off. I tell my clients that they need to trust me and I will deliver the results that they want. It’s hard for everyone to trust a stranger and when they first meet me, I am a stranger to them. Earning their trust and confidence is a challenge sometimes. So many women face bumps on the road and don’t have any support at home or anywhere. And I know they need my support and that’s why I am there for them. What I try to do is help them see the other side to it. We all face some barriers. But my motto is to always use negative barrier and turn it into a positive one. I teach women that it all comes from the mind. I teach them and help them to gain the strength that they need to succeed with their fitness goals. I teach them to use the negativity in their minds and turn it around to show and prove he world how strong they really are and rise above anyone. I also remind them how important it is to surround themselves with people

6 8 | M& F H ERS | JULY 2021

who are positive and who will lift them.

What are some of your top key secrets to transforming your body when it comes to diet, exercise, supplements etc.? I know people think that there is a magic pill to my success in results.

There isn’t. But here is my secret. My secret is providing motivation and coaching for my clients to give them the power and confidence that they need to succeed. I keep telling them that they have to believe in themselves just as I believe in them.

They know that there is nothing in the world that would stop me believing in them. No matter what happens, when they fall and try to give up, I say to them to get up and keep going. And they do.

My clients work out 3 to 4 days a week and they attend a variety of my classes. They also follow a healthy nutrition plan that I designed for them. My nutrition plan incorporate carbs, fruits, proteins and healthy grains.

For best results, I recommend my own, Body Construct supplement program which they love! My supplement program includes: Pre-Workout 2 Cups of Body Construct L-Carnitine about 15 minutes before Workout Post Workout 1-2 scoops of Body Construct Pregame for Energy 30 minutes before Workout (optional) 2 scoops of Body Construct BCAA and 1 Scoop of Body Construct Protein blended with fruit of your choice and water.

If you had to share one piece of advice to someone wanting to transform their body, what would it be? Put your mind to it and do it. Do not wait. Start today. Do not put it off until tomorrow or another day because that will not help you to start your transformation journey. You have to keep your goals in mind and know your purpose of doing it. The sooner you start, the sooner you will see the results. It is a matter of how bad you want it. If you want it bad enough, do not waste your time thinking about it. Just show up and do it.

You can find 3 hours a week to come train with me. I will be there to coach you, motivate you and push you through it. Your results will be rewarding not only to you but also myself. Your success is my success.

What are some of the success stories that you’ve had and can you share with us some examples some pictures of some before and after‘s of some of the results you been able to produce with some of your clients with your 8 week challenge? I have a lot of client success stories throughout all these years, both in weight loss and body toning. My clients’ dreams are always to lose fat and gain body tightness. That is exactly my specialty. Training with me, my clients have lost anywhere from 30-60 pounds. They gained muscles on top of that, which muscle weighs more than fat. In order to tone up your body, you must put on muscle as well. I have also had success stories related to clients’ mental wellbeing. After training with me, they were able to gain confidence,

JULY 2 021 | M & F HERS | 69

overcome depression and believed in themselves and the endless possibilities that awaits them. I am so happy that not only am I able to help change people’s physical appearance but also to help them mentally.

My gym is about helping body and soul.

(YHU\RQH EHQHÀWV IURP LW

every time. This will allow you not to plateau. Lifting with the combination of cardio will give you the best fat burn and muscle tone.

Boot camps and circuit training are a perfect way of training to get the best results.

$ 0 .! 0$! ,+/%0%2! !*!ü0/ +" transforming your body and losing weight, and what do you hear from your clients in regards to how it $ / $ *#! * !*!ü0 0$!%. lives? Many women think that after they have children, they will never be able to get their body in shape again. But that is not true. After I had my baby, Ariana, I worked so hard to prove to everyone they were incorrect. Of course, as any woman, I myself had a fear that maybe my body wouldn’t snap back and I would never be is such a great shape as I was before having a baby. It did not help hearing other women’s negative stories. However, I knew what I have created for others really helped them to get in shape after they had a baby. I pushed myself and I proved to myself and other women that nothing is impossible. To me, it is a perfect example of not letting anyone get to your head and tell you that you cannot do it. I worked very hard for a year. I am very proud to say that I have succeeded and my body looks even better now than before I had my daughter. On top of that, as my clients tell me, I look better then when I stepped on stage as a competitor. Women need to know that baby hormones really help build muscle!

Here are a few exercises that you can introduce to your circuit, boot camp style training routine.

I have helped so many women to believe that they can get their pre-baby body back but they also look even better after they had a baby. I am so happy that women now give me more credit as a mom. I am also able to run a 70 hour a week business, take care of my baby and still manage to change and continuously improve my body. I am a great example for them and I give them more hope that they can do it too!

How can we learn more about you do you have a website? You can visit me at BodyConstructFitness.com or on Instagram #ERG\FRQVWUXFWÀWQHVV Info#ERG\FRQVWUXFWÀWQHVV FRP What are some types of exercise that you can demonstrate that will burn fat and tone your body? There are many different exercises that help burn fat and tone up your body but the most important part is keeping variety of all your routines instead of the same workout and the same routine that is repetitive week after week. It is always good to introduce a new routine with different reps, weights, sets, so that you are shocking your body

70 | M&F H ERS | JULY 2021

Workout Circuit Training Warm Up Run 1/2 Mile 50 squats 5 Minute Extreme Core 1 minute each Exercise Bicycle Crunches Leg Lifts Sit Ups Russian Twist V-Ups Circuit Training 1 minute Each 3-4 Rounds 1 Minute Battle Rope Always make sure that you watch your Posture. Keep your back in upright position and hips slightly back to engage your core, legs & arms.

1 Arm Kettlebell Clean & Press 1 minute 30 seconds each arm This particular exercise helps build strong shoulder muscle & it loads a single side at a time for some serious core training.

Using a kettlebell over a dumbbell has a better range of motion.

1. Take a kettlebell in your right hand and stand with your feet shoulder width apart with a slight bend to the knees & lower the weight down between your legs to the ground.

2. Stand up quickly and use the momentum of standing up to help lift the weight up to your shoulder and then stand straight up & press weight up until your arms is locked out.

3. Bring the weight back down to your shoulder and then lower

it back to the ground. Repeat this for 30 seconds then switch arms.

Dumbbell Shoulder High Pull, 1 minute The high pull is a compound exercise that focuses on muscle building the shoulders and back muscles allowing them to carve up nicely.

1. Start with your feet slightly wider than shoulder-width apart, holding dumbbells with palms facing in. Slightly bend your knees, letting the dumbbells hang just below knee height.

2. In standup position, leading with your elbows, thrusting your hips forward, and pulling the dumbbells all the way up to your shoulders, elbows going out to your sides.

Reverse the movement to your starting position and repeat for 1 minute.

Bar Pushups, 1 Minute (you may also use a set of dumbbells to grip onto).

Bar Pushups are a amazing exercise that will help improve upper body strength and it will lead to more muscle strength and definition in your arms, back, chest, abs, and shoulders.

The bar handles will also help reduce joint strain in the wrist and elbows, and the grip will help to distribute the weight evenly as you do a push-up.

1. Your body must form a plank position in straight line, i.e. avoid hollowing your back or pushing your buttocks into the upward in the air.

2.Your arms, your ribcage, your belly, your back, your glutes and your legs must be tight throughout the whole exercise.

3. Shoulder and wrist line up straight and now slowly drop your chest to the furthest position you can drop. Then slowly push-up up, and repeat exercise for 1 minute.

Can you provide us with a sample meal plan for our readers, something that can guide them on their weight loss journey? Many women struggle with nutritional weight loss

because they either believe they are carb sensitive, or they are following a trend that is not a healthy lifestyle way of eating. Because of that, they gain weight later RQ (YHU\RQH WHQGV WR ORRN IRU WKH IDVWHVW À[ ZD\ RI GLHWing.

I dislike the word “diet” as it tricks the brain to believe you will go thru some sort of starvation. I choose to use the word “clean eating“ with my clients .

Therefore, they understand that this is a lifestyle not a diet and something they can do long term.

I like to go back to elementary school years when we all learned the importance of “FOOD PYRAMID“ nutrition . As humans, we must all incorporate all food groups for a healthy body. Now! How can we use this pyramid without maintaining or gaining weight? The answer is to eat small portions, and eat every 2-3 hours along with drinking plenty of water! You will notice marvelous results that will last a lifetime as long as you keep up with your clean eating, working out and you can have a cheat meal once a week. It’s all about balance.

Sample Food Pyramid Nutrition Plan!

0D\ XVH \RXU ´ÀVWµ WR PHDVXUH RXW \RXU SRUWLRQ VL]H Breakfast 2 eggs Fruit choice Mid- Morning Snack Tuna in Olive Oil Slice of Whole Grain Bread Lunch Grilled Chicken Rice Side Salad with lemon & olive oil dressing Mid- Afternoon Snack Non-Fat Greek Plain Yogurt Pinch of slice unsalted almonds Berries Dinner Lean Burger with lettuce, tomato, on a whole grain bun Vegetable choice How do you manage to stay in shape, be a mom, raise a family, run a business and help so many women transform their lives? It is YHU\ GLIÀFXOW WR EH D VXSHUZRPDQ %DODQFLQJ \RXU schedule is the key to success. Scheduling your clients, scheduling time for your family and scheduling time for yourself to work out. Hiring and delegating is also extremely important. Although I love to control and do everything myself, I learned that I cannot do everything by myself. It is OK to hire help. Hire help at home and hire people to work for you.

JULY 2 02 1 | M&F HERS | 7 1

Before

After

Before

After

Before

After

Before

After

Before

After

Before

After

Before

After

Before

After

72 | M & F H ERS | JULY 2021

Before

After

Before

After

Before

After

Before

After

Before

After

JULY 202 1 | M& F HERS | 73

PULSE

BEAUTY

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

74 | M&F HERS | JULY 2021

JULY 2021 | M&F HERS | 75

VICHY TINTED CREAM – SPF 50

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

CLARINS TINTED MOISTURISER – SPF 50

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

MAVALA SOLARIS

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

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

R87, available at Dischem and Clicks stores

76 | M&F HERS | JULY 2021

NYX PROFESSIONAL MAKEUP VIVID BRIGHTS EYELINER

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

R140, available at Clicks stores

M.A.C LOVE ME LIPSTICK

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

R260,00 www. maccosmetics.co.za

HERS MUST HAVE THIS SUMMER

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

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

JULY 2 021 | M&F HERS | 7 7

PULSE

FITSPIRATION

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

BY HERS South Africa PHOTOGRAPHER KEVIN TALLEY @KEVINTALLEYPHOTO

78 | M& F H ERS | JULY 2021

JULY 2021 | M& F HERS | 79

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

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

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

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

I come from a mixed-race family. My mother’s family is from Warsaw Poland and my father is Native (Taalagi) American Indian. I love my heritage and I’m very proud of my culture, although it hasn’t always been easy to be different.

• I am completely satisfied with the uniqueness of my DNA. • I have been an athlete all my life.

• I train every day and rarely take a rest day.

• I believe in the true meaning of a healthy lifestyle not simply looking the part.

• I was born with a congenital heart defect and kidney disease; my insulin is failing. Everyone faces challenges. I do not feel that I am unique in my difficulties but the truth is that each day is a struggle.

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

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

After graduating from college and having been at the top of the game, earning 5 National Titles between Allstars Cheer, high school, and collegiate, I needed something to fill my time. I began competing in the National Physique Committee, in the Bikini Body Building division because it best suited my body type and goals at the time.

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

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

8 0 | M& F H ERS | JULY 2021

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

I previously strength trained with a retired marine! If you follow me you will notice a few years where I gained a significant amount of muscle, almost to the point of outgrowing my division. I have spent the last 2 years breaking down this muscle but I believe the transition was important to further my foundation so that when I cut, I maintain the proper balance. My goal now is to focus on body sculpting, not muscle building.

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

The answer is multifaceted and I would never want to mislead anyone or sell anyone short. The truth is, I have always trained… since I was 5 years old… But if you are asking about bodybuilding specifically, I began lifting in 2010 with a home personal trainer between my first and second babies. After my second child I continued to lift consistently and in 2012/2013 began focusing specifically on competitive bodybuilding. I chose the bikini division and began a lifting regimen to build a bikini bodybuilding physique.

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

That last surgery was a difficult recovery learning to walk again and my last two competitive seasons my coach and I decided to go all-in on a win with minimal shows. I turned Pro this year in 2019, I am beyond grateful as we did a one-and-done and had zero back-up plans! We made a Plan A and executed it.

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

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

Many amateur competitors do well in a small, local show and believe they are ready for nationals to fight for professional status, with very little years of experience and a lack of knowledge regarding the body response, homeostasis, nutrition, and supplements.

Some things are simple and will remain true, caloric deficit leads to weight loss. However, emerging science such as pharmacogenetics and nutrigenomics are making huge strides in separating the elite from the masses. I believe everyone should remain true to themselves and bring the best version of their unique physique. At the end of the day, genetics will always dominate this sport; but your superpower is that no one else is you. Do not be so quick to rush the process. You should be qualified to be a pro and possess all the criteria necessary to compete as such should you turn Pro. Many athletes are trophy or status hunting with no desire to further their career. They turn Pro with a decent physique but would need to spend months developing a Pro physique to be competitive.

JULY 202 1 | M &F HERS | 81

82 | M& F H ERS | JULY 2021

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

Sacrifices must always be made. It’s a give and take. I never want to take away from time spent with my children so I sacrifice sleep. I wake up before them to do fasted cardio and I squeeze a gym session before I see patients and start my day. In the evenings, I get them settled, cuddle them and then get my night cardio in after they are asleep.

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

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

I train every day and I rarely take a rest day. I let my body dictate my need for off days from lifting and cardio. I do not believe in overtaxing the body with significant amounts of cardio. I try to stay lean year-round so as not to add significant body fat during my off-seasons. This is for several reasons; 1. I am obligated to eat healthy and make good carb choices based on my history of Glomerulonephritis and Diabetes Mellitus.

2. I do not need to make significant muscle gains during off-season and therefore do not need a massive influx of calories for growth, but rather maintenance.

3. I believe in the true meaning of a healthy lifestyle not simply looking the part, although looking the part is definitely a perk!

COULD YOU PLEASE GIVE US SOME INSIGHT INTO YOUR TRAINING, NUTRITION AND SUPPLEMENTATION PROGRAM?

Again, I frequently hit a quick whole-body circuit. Then I focus specifically on body sculpting. I really have no areas that need growth, although I believe you can never have enough glute mass! I typically hit some back primarily for width not density. My favourite exercise is super wide-grip unassisted pull-ups; I touch on glutes every session; and I isolate shoulders. I never hit legs or arms directly.

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

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

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

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

Simple… I just make it work. Recently, my mom’s dementia has been rapidly progressing and that has taken much of my free time. I’ve had to sacrifice time at my private NP office/medi-spa to help care for her. I stay busy, I prefer it. I cover three different offices as a Practitioner, I take calls all day and night from my private patients, I juggle my children’s sports, and I am a full-time athlete and model. I prepare meals ahead of time and my day is so regimented, as long as I maintain the itinerary it’s smooth sailing. Once things get off track it’s madness!

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

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

HOW DO YOU STAY MOTIVATED?

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

When I get to the gym I mean business. I listen to gangster rap and hip-hop especially during cardio. I often start my session with some motivation hype my strength coach got me started on. There is an app that can be downloaded called Peptalk. It's very soothing and focusing but at the same time it gets me in the zone and hyped... similar to how I feel watching Rocky Balboa fight Ivan Drago.

JULY 2 02 1 | M &F HER S | 83

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

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

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

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

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

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

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

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

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

8 4 | M&F H ERS | JULY 2021

Be someone of value… value to those around you.

JULY 202 1 | M &F HERS | 85

ALFA’S CAGED ANIMAL 86 | M& F HERS | JULY 2021

Italian flair just got a little more focused with the Giulia GTA

JULY 2021 | M&F HERS | 87

“This obsession with weight saving sets the tone for the interior”

The world of cars always gets up on its tippy-toes every time news of a new Alfa Romeo is fed across our desk, or indeed our garage. Admittedly, the rumors often fizzle out long before any metal is sculpted or when the car does eventually arrive it has usually missed its deadline or doesn’t quite deliver on those artistic renderings. It’s part of the charm, the Alfitsi will tell you.

Even the last Alfa Giulia QV was a mixed bag; so wonderful at times it would hold you in its heart and sing in your ear but the celebrations were often cut short by technical glitches or some rather low-rent interior materials. Sales around the world were dismal and it is largely down to Alfa’s partnership with Chrysler and Fiat that the brand has survived these modern times.

So does a faster, harder version of the Giulia make any sense? Actually yes! Alfa isn’t ready to throw in the towel just because of some crappy seats and a few error messages that plagued its understudy instead, the Italian automaker is playing to 8 8 | M&F H ERS | JULY 2021

its strengths and on their own battleground.

The GTA is attempting to retain everything that was good about the Giulia and shove it in an even sharper package – and give us all the sexiest rear wing this side of a mid-90s Toyota Supra. You just know it’s going to be awesome to drive.

Giulia GTA (Gran Turismo Alleggerita) or (Grand Tourer Lightened) is Alfa’s answer to BMW’s GTS or Porsche’s GT3 which means things like a roll cage rather than rear seats and some other very serious compromises have been made in the game of going fast.

There are also two flavors of GTA; the standard one and then the GTAm, however a lot of the upgrades that we’re about to mention apply to both variants.

Performance

One doesn’t often think that a car’s balance comes from its source of power but in the case of the Giulia, the turbocharged 2.9-liter V6 certainly has a big influence on the way

the rest of the chassis flows down a twisty road like syrup over ice cream. There’s undeniable Ferrari DNA in the way the motor cracks against the redline and can be so deceptively fast just by gently flicking up through the gears somewhere in the mid-range.

The bump in power, 29hp to be exact, comes from the familiar places including a larger wheel for the turbo’s compressor housing, new oil cooling, stiffer valve assembly – for better performance at high rpm - and even redesigned pistons. It also comes with the Akrapovic exhaust system to make those extra 29hp sounds instead like another angry 200hp under the hood. Engage launch control and Alfa says that the new GTA will do 0-100km/h in 3.6 seconds.

We can only hope that some of these upgrades have been done to improve reliability scores which has been a hot topic on the internet ever since its launch.

Style

Alfa hasn’t forgotten how to style cars, have they? It’s so pure, so perfectly proportioned and unlike over at BMW with the latest M4, it doesn’t feel the need to be controversial or polarizing. And a quick special mention to this new Montreal Colour that you see here; it’s supposed to be in honor of the Alfa Montreal from the 1970s and it’s also become available on the Alfa Stelvio.

The car’s stance is just out of this world with blistered arches pulled down and over Alfa’s center-lock alloys so tautly that you can’t fathom there being any suspension involved here whatsoever. Front and rear track widths connecting the sticky Michelins are a full 50mm wider on the rear axle than before while the rest of the kit apparently leverages Alfa’s technical partnership with its Formula One Team. You probably won’t have to wait long before there’s a real full-bore launch on a Nurburgring lap record which in this sort of category is still held tight by Jaguar’s Project 8.

Part of the aero package on the GTAm includes the rear wing which can be adjusted to four positions, meanwhile the front splitter can be extended by 40mm. Smooth underbody flow leads through a meatier diffuser made from carbon fiber. One of the

most impressive stats to emerge is that in this highest downforce mode, the GTAm is capable of three times the downforce of a regular Giulia.

Cutting weight

Extensive time in the windtunnel, extra power, the looks… Drive any car fast and what you’ll really notice before any of these traits is the weight and how it is spread around You feel it in the steering, and the way the car flicks through a change of direction. You even feel it in the way it decelerates when hard down on the brakes. Compared to the Giulia QV, the GTA is roughly 100 kilograms leaner.

It’s dropped weight in the Sabelt seats, by using door pull straps instead of handles, replacing the driveshaft with one baked in carbon fiber and using a polycarbonate rear window. Having no rear seats temporarily saved weight until the half cage went in their place and although the rear doors do open and close, their panels are blank, deleting things like motors for the windows and rear speakers.

Interior

This obsession with weight-saving sets the tone for the interior, although I still think

that it struggles to really choose and side and doggedly stick to it. The argument between a track car and a road car can be a little confusing; there’s a half cage with a fire extinguisher wedged in there, but yet it still offers the driver a fully functional touchscreen, sound system, navigation and electric windows. One minute you’re supposed to be putting on your helmet, thanks to helmet hooks fitted to the roll cage, and the next minute finding your way to John’s barbeque? It just doesn’t make a whole lot of sense.

Limited numbers

Four-door super saloons are rarely the sort of thing that one would consider as a potential increasing asset, but if you feel like backing the underdog, this GTA-spec Giulia, which is limited to just 500 units, might be that Italian unicorn. Of those 500 units, Alfa has split production of GTA and GTAm down the middle and while BMW and Mercedes will inevitably have something similar up their sleeve, it probably won’t stir our emotions quite like this GTA does.

Pawan Dhingara

JULY 202 1 | M&F HERS | 89

Toyota’s new LC300 goes a bit more modern

N

o more can you accuse us of only focusing on the exotic metal with exhausts that pierce upwards through the bodywork, central driving positions, hybrid powertrains and adjustable aerodynamics matching a plethora of driving modes – ok the last bit does apply here but when last did a car come out with only one driving mode?

The Toyota Land Cruiser is a slice of normality, although in actual fact it’s the type of practical, imposing and capable tank of a family vehicle that many supercar owners drive on a regular basis. This new version is significantly different to its forebear; not just by Toyota’s conservative standards but by anyone’s. For instance, the new version comes on a completely new platform, albeit still with the same ladder frame strength. The new modular platform should result in less noise and vibration than before, and some weight savings which let’s be honest haven’t ever been much of a consideration but will help with things like fuel consumption and handling.

But the real juicy announcement is the LC300’s 3.3-liter V6 twin-turbo diesel motor with 227kW and 700Nm. The alternative for the petrol acolytes is the 3.5-liter V6 twin-turbo

9 0 | M&F H ERS | JULY 2021

with 305kW and 650Nm. Both come with a 10-speed auto.

The petrol engine is the more intriguing one because it’s the foundation for Toyota’s motorsport off-road racing division, notably Dakar, and some racing Hluxes are already making the switch. So if you fancy a luxury off-roader with some of the same DNA as a racing bakkie, here’s your chance.

With new competitors like the Land Rover Defender raising the bar in terms of design and technology, the new LC300 tries to close the gap in a way that remains faithful and functional. Only one screen (gasp), some analog dials and one-push buttons that feel as sturdy as the car itself. We’ve yet to climb inside one but it’s going to be one of those Aha moments that just nails one’s expectations straight off and with no Generation X pretenses.

That said there are some cool features and assists to keep it relevant and moderately exciting. Autonomous gear includes pre-collision bells and alarms as well as evasive actions, especially for pedestrians and vehicles that abruptly stop ahead. The more intelligent off-road systems will automatically determine the best driving mode based on the terrain – although you can override it – and this comes together very effectively with the Multi-Terrain cameras which will show any blind spots ahead of the vehicle and below it.

Some markets will also get a GR Sport variant, which can be identified by some black trimmings and block lettering on the grille.

Likely to be a popular option, even if it doesn’t actually turn the LC300 into the race car its engine is derived from… Pawan Dhingara

273MPH.

AND A LONG TAIL Is this the last Chiron? If so, it has ended on a high

I

t could be the pandemic. It could also be the fact that Bugatti broke the 300mph record in late 2019 and slammed closed a chapter on the top-end hypercar race for supremacy. What else do they have to prove?

What else is there to prove? Not that such rationale ever prevents Bugatti from tweaking a few special editions to rake in the profits but it’s no doubt been a quieter time for the Chiron and its many ancestors.

That’s given Bugatti time to reload its Chiron canon and fire off another round into the realm of more powerful, more aerodynamic designs that didn’t seem possible just a few years ago. The Chiron Super Sport, as we have here, probably gets a bit more attention than it actually deserves seeing as it’s not that much different to a regular ‘long tail’ Chiron but on the other hand, this is one of the most significant and monumental cars to ever roam the planet – it’s immortal in our books.

Essentially what we have here is a Bugatti Super Sport 300 – the appropriate, very literal title given after Andy Wallace’s

record-breaking run. There are a lot of similarities; the body is the same extended aerofoil, adding 25cm of surface area for the clean air to be assembled into downforce.

Helping this important cause are the new exhaust pipes which now help stabilize the air so that the downforce can work more effectively.

The wheels are another special design to help you stand out from a crowd of Chirons, and Michelin Sport tires are rated for speeds above 300mph (consistently) which is about as cool as tires get… The bodywork features the same cuts, bullet holes and creases to move pockets of air pressure in and out of the car but it’s still not what we’d describe as sexy. You end up liking the Chiron for its achievements, what it represents, the sheer size and complexity to geek out on… but it’s still too big, and it looks heavy. That said, the extra length definitely gives it better proportions, just don’t expect any more luggage room!

As for the engine, it shares the most powerful iteration of the W16: bigger turbochargers and revisions to the cylinder

head have freed a few more horses, taking the power up to 1578hp – 78hp above what you’ll find in a standard Chiron and 370hp up on the erstwhile Bugatti Veyron. The power delivery comes over a wider rpm band and acceleration is, as expected, mighty and relentless. The 0-124mph is calculated in 5.8 seconds and 0-186mph in 12.1 seconds.

Interestingly the top speed has been trimmed to 273mph which means you can’t go around saying that your car belongs to the exclusive 300mph club – even though by all meaningful accounts, it actually does. It’s still faster than a Chiron, in case anyone asks, or you feel the involuntary urge to mention it at every opportunity.

The Chiron Super Sport will cost around $3.91 million, with customer deliveries beginning in early 2022.

Pawan Dhingara

JULY 2 021 | M &F HER S | 91

MAGNUM ARCHERY EASTDALE PAVILION CENTER C/O SOLOMON MAHLANGU AND JACQUELINE STREET GARSFONTEIN, PRETORIA 082 900 5598 OR 083 610 0630 E-MAIL: SEPPIE@MAGNUMARCHERY.CO.ZA

www.magnumarchery.co.za

The Breitling Surfer Squad Sally Fitzgibbons Kelly Slater Stephanie Gilmore

A

LAND

S

#SQUADONAMISSION