Page 1

YOUR FAST TRACK TO FITNESS

BETTER THAN EVER! Ildiko Ferenczi

SCULPT

YOUR BODY IN 2 WEEKS

Fit Mom Secrets

CLEAN MEALS

IN 20 MIN

BE YOUR BEST IN

2018! Transform Your Life Today

MUSCLEANDFITNESSHERS.CO.ZA JANUARY / FEBRUARY 2018 R45

18006

9 772519 018005


s Talitha Jacob

USN.CO.ZA

USN SA

@USNSA

@USNSA

INDIVIDUAL RESULTS MAY VARY. ONLY EFFECTIVE AS PART OF A WEIGHT MANAGEMENT PROGRAMME WHEN COMBINED WITH A BALANCED, ENERGY-RESTRICTED EATING PLAN AND REGULAR EXERCISE.


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M&F Hers JA N/F EB 2018

FEATURES 14 Better Booty Now An all-out lower-body workout with Amanda Latona Kuclo.

76 Weightlifting Plan Lose weight, sculpt muscle and feel healthier in 12 weeks.

92 Smoothie Power Filling, figure-friendly smoothies for every day.

86 Clean Eating Beginner’s guide to developing healthy eating habits.

72

BE INSPIRED BY THE SUPERFIT CANADIAN FILM AND TELEVISION ACTRESS, MODEL, BUSINESSWOMAN AND SOCIAL MEDIA INFLUENCER ILDIKO FERENCZI.

6 | M & F H ERS | JA N /F EB 201 8


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Contents JAN/FEB 2 01 8

76

43

PULSE 26 Face-Off Build your teardrop muscle.

28 Movement Mechanics Benefits of barefoot training. 30 All About Calories Everything you needed to know.

32 Fat-Burning Boxing Technique that packs a punch.

36 Clean Kitchen Use these oils for tastier, healthier meals.

58 Happy Hands

38 Vegan Recipes

Protect your digits.

Curb cravings, build muscle, and eat cleaner than ever.

60 Fashion

43 Breakfast Recipes

Summer crops to keep you motivated.

Waste no time at sunrise. Cook up healthy fare on the fly.

66 Instagram It Make healthier decisions.

48

68 Hers Guy

52 Your Body on Sugar

Sibusiso Kotela the bodybuilding champion and bookworm.

Sour truths about sweets.

69 Hers Girl

54 Run For Life Live longer by running.

Personal trainer Victoria Sethabela keeps it real.

55 Fitness Tools

70 Beauty Staples

Fitness influences favourite equipment.

For your best skin,hair and face.

Implant Risks Possible side effects to consider.

8 | M & F H ER S | JA N/F EB 201 8

On the Cover ILdiko Ferenczi P g p Ju ustin Price

70 EGULAR the Publisher

12 Hot Li List 13 Reader’s Page 72 Inspiration

y

F R O M T O P L E F T: M O YA M C A L L I S T E R ; P E R B E R N A L ; C H R I S L U N D ; P E R B E R N A L

32

35 Nutrition News Breakthroughs for your health.


Publisher’s Note

52 MONDAYS... right? Yup, it’s that time again. Time to dust off the resolution notebook from the year that’s passed, see what the scoresheet reveals and just exactly how many of the goals were met in 2017. This ritual will then be followed-up by writing an even more ambitious list of goals for 2018. Personally, I have found it a lot more manageable to actually keep these under “notesâ€? on my phone; at least it’s easier to track – not necessarily easier to follow and meet said goals. A year seems like a long time, but essentially we only have 52 Monday mornings to make the most of the ZHHNDKHDG0RVWRIXVP\VHOILQFOXGHGZLOORQO\EHEDFNLQWKHRIĂ€FH on the second Monday of 2018 and we lose a bunch of Mondays in December again, so really the amount is closer to 48 Monday mornings - deduct a few for sick days and long weekends and we’re working with 44. So, let’s say 44 is the number, that isn’t exactly a big amount, so we need to push every single Monday we have, eat healthier, train harder and work smarter and care for the people around us to the best of our ability. From a quick calculation I did around 42% of what I wanted to achieve for 2017 – this ranges from work, IDPLO\Ă€WQHVVDQGHYHU\WKLQJ between. Some of my goals were exceeded and some fell Cover girl Ildiko Ferenczi gives us tips on how dismally short so personally, to train and what to eat. 2018 will have to be an overcorrection to the other side – restore that balance as the smart people would say. We have put some really incredible content together for you in this issue and of course, our magazine’s goal for 2018 is to produce quality content and offer balanced advice and detailed information on helping you create the best version of yourself. With our panel of experts DFURVVYDULRXVĂ€HOGVZHPD\MXVWEHDEOHWRHQVXUH0RQGD\VDUHLQ fact enough to obliterate your 2018 goals. Enjoy this issue.

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

USA

Finland

Kazakhstan

Latvia

Russia

Ukraine

Belarus

Disclaimer Reader discretion is advised. Please consult your physician before beginning any exercise or diet program, or when making changes in an existing program if you have any doubts about your health status. Muscle & Fitness HERS South Africa is published by DHS Media Group (Pty) Ltd in South Africa for South Africa. Material in this publication, including text and images, is protected by copyright. It may not be copied, reproduced, republished, posted, broadcast, or transmitted in any way without written consent of DHS Media Group (Pty) Ltd. The views and opinions expressed in Muscle & Fitness HERS South Africa by the contributors may not represent the views of the publishers. DHS Media Group (Pty) Ltd as well as its employees accept no responsibility for any loss that may be suffered by any person who relies totally or partially upon any information, description, or pictures contained herein. DHS Media Group (Pty) Ltd is not liable for any mistake, misprint, or typographic errors. All prices shown are in ZAR. Any submissions to Muscle & Fitness HERS South Africa become the property of DHS Media Group (Pty) Ltd. Š 2017 American Media, Inc. The name “Muscle & Fitness HERS� and the Muscle & Fitness HERS logo are registered trademarks of American Media, Inc., and used under license by DHS Media Group (Pty) Ltd. All rights reserved. The United States edition of Men’s Fitness is published monthly by American Media Inc. Printed in RSA We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts, and letters.

Dirk Steenekamp Publisher and CEO

1 0 | M &F H ERS | JA N /F EB 201 8


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MUSCLE & FITNESS HERS

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NUTRITION

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If you’re feeling sluggish after a full year of going full throttle at work and in the gym, then Pureberry South Africa’s Skin Rejuvenator Cleanse is the best way to pick yourself up leaving you feeling and looking great. Cleanse your pores, hydrate your body and skin and rem impurities while promoting weight-loss wit his juicing cleanse. R1 550,, pureberry.co za

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the best of heritage, these women’s NMD shoes bring modern style to the streets. a responsive boost mid-sole that helps return energy to your step during urban es, they feature a stretchy-knit upper and jersey quarter panel for a fit that’s snug lishly form-fitting. R2 499, adidas.co.za


READER’S PAGE

FTER

F R O M B O T T O M L E F T: G A L L E R Y S T O C K ; P E R B E R N A L ; C O U R T E S Y O F C A I LT I N S C H E M B R I

You,

Get Fitter Check out our newest workouts, tasty recipes featuring quick breakfasts and protein-packed dinners, plus nutrition and training advice to help you power through the season at muscleandfitnesshers .co.za

Watch exclusive video of cover model Amanda Latona Kuclo’s photo shoot. Plus, the former bikini competitor turned Booty Queen clothing creator reveals her secrets behind building an amazing butt, as well as training tips, workout splits, favourite exercises, and more. muscleandfitness.com/amanda

ooking to reboot your iet, recharge your itness, or simply find ore motivation to e your healthiest self ver? We’ve got transformation tips and smart, easy-to-adapt strategies from experts in fitness, nutrition, supplements, and more. Head over to muscleandfitnesshers. co.za for fresh advice on how to get results that last. Caitlin Schembri lost more than 20 kilograms through clean eating and smart training.

WE WANT TO HEAR FROM YOU! Whether it’s sharing the motivational quotes that get you psyched up to hit the gym; asking our team of experts your burning questions on fitness, nutrition, health, and more; or sharing an inspiring fitness transformation, you can appear in an upcoming issue of Muscle & Fitness Hers. E-mail us at info@muscleandfitnesshersco.za.

INSTAGRAM: @MUSCLEANDFITNESSHERSMAG Visit

our Insta for #MotivationMonday advice, #FitnessFriday workout ideas, funny memes, and more!

FIND US AT MUSCLEANDFITNESSHERS.CO.ZA

FACEBOOK: @MUSCLEANDFITNESSHERSMAG Freshen

up your training, health, and diet for summer. Plus, stay current with news and celeb fitness articles.

TWITTER: @MANDFHERSMAG

Check out our timeline for killer-abs workouts, healthy snacks, clean recipes, success stories, and other smarter-living ideas.

2 018 JA N/FEB | M &F HE R S | 1 3


Training

THE

r e t t Be

y t o o Weighted Ankle Crossover (See page 21 for details)

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! w o N T U O K R O W

Want a better butt? (Duh, yes, you do!) We’ve got a dynamo derriere workout that will help you finally amplify your behind so your curves cause swerves from now on. Hear from Amanda Latona Kuclo on how to embrace your curves, training smarter on leg day, and take on every aspect of the fitness world! BY CAT PERRY

WORKOUT BY JACLYN SKLAVER

PHOTOGRAPHS BY PER BERNAL


Training

GO AHEAD AND ADMIT IT-you love leg day

B

Seesaw Lunge with Kettlebells or Dumbbells SETS/REPS: 1 lunge in each direction (front/side/back) 5 times through. Switch legs, that’s 1 circuit. Repeat circuit 3 times.

Tools you’ll need: 2 kettlebells 2 plyo boxes or benches Dumbbells Barbell with plates

Resistance band Ankle weights Bosu

A

1 6 | M &F H ER S | JA N /F EB 201 8

Stand with feet hip-width holding DBs at shoulder height or kettlebells in the front rack position. (Hold a KB in each hand; curl weight toward chest until you can rotate wrist slightly outward, letting weight rest in front of shoulders.) Lunge forward with right foot (A), lowering until left knee nearly touches floor. Press through heel, and use your glutes and core to return to start. Step to your right for a side lunge (B), straightening your left knee while bending your right knee. Step back with right foot to perform a reverse lunge (not shown). Return to start.

S T Y L ED & P RO D U C ED BY C AT P ER RY; H A IR & M A K E - U P BY N ATA L IE M A L C H E V; T O P: EL I S A B E T TA RO G I A N I S P O R T S B R A ; B O T T O M S: B O O T Y Q U EEN L E G G IN G S; S H O E S: A D IDA S

because it fires up that one asset that tells all in your leggings. The booty is queen! But you have to exercise smart, not just hard. Trainer and nutritionist Jaclyn Sklaver, founder of FitMissNYC (fitmissnyc.com), designed a powerful buttboosting workout to give you the moves you need to build curves in all the right places. To complete this posterior perkathon, we tapped Team AllMax athlete, IFBB bikini pro, cover model, and now clothing designer of Booty Queen - Amanda Latona Kuclo (@amandalatona), who is known and admired for her showstopping lower body. You won’t go astray with this dream team, and the workout will help you see results! Follow this plan for four weeks for a better booty - right now!


Training

Box Curtsy Lunge SETS/REPS: 3 x 10 per leg

Stand on top of box or bench with right foot close to the edge, holding one end of a dumbbell vertically with both hands, elbows down and close to sides, heel of left foot raised (A). Slowly shift weight onto your right leg. Bracing your core, bend right knee, bringing left leg behind right and off bench until your toes touch, or nearly touch, the floor (B). While lowering, make sure to keep your chest up. Press up to standing until your hips are locked out at top and standing leg is straight.

Between-thebench Squat SETS/REPS: 4 x 10

A

Set up two benches (or boxes) a little wider than shoulder-width apart. Grab one heavy dumbbell with both hands at one end (shown) or a kettlebell by the handle, and stand with one foot on either bench. Keeping your chest up, lower your hips back and down into a squat until your thighs are lower than parallel to the floor. fl Power throug gh your glutes to drive hips up until your legs are straight and hips are locked out at the top.

B

2 018 JA N/FEB | M &F HE R S | 1 7


Training

Barbell Step up SETS/REPS: 3 x 8 per side

Place a knee-high bench or box in front of a power rack. Load a barbell on the rack with moderate to heavy weight and rest it across your trapezius muscles (top area of back), grasping it with an overhand grip, elbows pointed toward floor. Walk barbell forward from rack until you are about a foot from the box. Place your left foot on the box. This is your starting position. Drive through your glutes, quads, and hamstrings to propel you to the top of the box until both feet are planted on the box and hips are fully extended at the top. Engage your glutes to lower your right foot back to the floor. Quickly return to top of box, powering with your glutes.

1½ Squat SETS/REPS: 3 x 12

Grasp a loaded barbell at a squat rack with an overhand grip, or hold a kettlebell upside down in front of chest in goblet position. If holding barbell, walk it forward a foot from the rack (A). Brace your abs and focus on your glutes as you lower your hips back and down into a low squat until your thighs are about parallel to the floor (B). Immediately pulse yourself up to halfway between standing and squatting (not shown). Immediately drop back to the bottom of the squat. Then return to standing under control until hips are fully extended at top. That’s one rep.

1 8 | M &F H ER S | JA N /F EB 201 8

A

B


Training

Banded Frog Kicks SETS/REPS: 4 x 20

Stand facing the length of a bench or in front of a box (shown) and place a band around your lower thighs, just above your knees. Lie facedown on the box and hold its sides, bracing your abs. Lift your feet slightly off the floor until your knees are bent 90 degrees. This is your starting position (A). Engage your glutes to lift your knees until they are parallel to the floor; at the same time, pull band apart (B). Lower to start and repeat.

TRAINER:

Jaclyn Sklaver sports nutritionist and personal trainer fitmissnyc.com

A

A

B

Kickstand Deadlift SETS/REPS: 3 x 10 per side

Hold a kettlebell or dumbbell in your left hand, arm straight and palm facing thighs. Step your left foot back and rest your weight on the ball of your left foot and your entire right foot (A). Hinge forward at hips, pressing glutes back while lowering the weight straight down toward the floor, keeping the weight close to your body (B). Press back to standing position and repeat. Form notes: Let both knees bend just enough until you feel a stretch in your glutes; keep back straight, not rounded, and neck in line with torso throughout move.

B

2 018 JA N/FEB | M &F HE R S | 1 9


Banded Hip Thrust into Adduction SETS/REPS: 4 x 10 of each

Stand perpendicular to a bench and place a band around your lower thighs, just above your knees. Sit with just your shoulders resting on one side of bench and place hands either along length of the bench or behind your head (A).

With feet hip-width, bridge your hips up until they form a straight line with torso (B). Lower hips until they nearly touch the floor. Perform this hip thrust 10 times. At the top of the last rep, keep hips elevated and press knees open to engage outer glutes (C). Bring knees back to start (hip-width). Perform adduction 10 times total. Immediately return to the hip bridge and repeat sequence.

A

B

C

A

20 | M &F H ER S | JA N /F EB 201 8

B


Bosu Glute Hamstring Raise SETS/REPS: 3 x 10

Place a Bosu 45cm away from the wall, or about a shin’s length away. Press your feet flat against the bottom of the wall and your knees onto the Bosu. Lift your hands in front of your chest, bending your elbows. This is your starting position (A). Using glutes and hamstrings to stabilise your fall, let your torso drop toward the floor until hands are flat on floor and body is straight (B). Press feet into wall and use glutes to quickly rise back up to starting position, aiming to keep body in a straight line from head to knees. A

B

Weighted Ankle Crossover SETS/REPS: 3 x 12

C

Wrap ankle weights around ankles. Get on all fours with your forearms on the mat and knees about a foot behind hips. Straighten your right leg next to your left (A). Brace your abs and fire your glutes to lift your right leg up and over (B) until you tap your right toe outside your left foot (C). Return to start, bringing right leg next to left. Focus on the mind-muscle connection to use just your glutes for the movement.

2 018 JA N/FEB | M &F HE R S | 21


IF YOU’VE EVER MET AMANDA LATONA KUCLO, best known as the Booty Queen, you’ve realised one thing right away: This girl has fun with life. On set, Kuclo is singing to the music, laughing and staying relaxed. Joy motivates her to work harder. “I’ve always been a hard worker; I’m not a diva in any way. I picture the outcome and think, ‘Let’s get the shot and have fun with it’. Because to me, it is a lot of fun. You work hard, you train hard, and having fun on set will come through in the images. I shot my first cover in 2010 for Muscle & Fitness Hers, and since then the magazine has been nothing but supportive.”

Amanda’s Bubble Booty Workout Basics Ask which is her favourite butt exercise, and she’ll say all of them, but here is her exact plan for how she strategises her glute training. Your booty can be made tighter and rounder with her five key tips. 1. TRAIN WITH VARIATION “It’s super important to incorporate a variety of angles into your training program and to do different reps and vary your weights and machines.” If you’ve found yourself on one surface or tool too long (say, four sessions or more), it’s time to switch it up. Same thing with your rep schemes. Start incorporating rep variety like rest-pause, drop sets, etc. And go heavy. “I’m a big believer in heavy lifting. But incorporating lighter reps, body-weight movements, and plyometrics is also key when you’re training.” Her most important weight tip: “Use tools and do moves that isolate the glutes so you can go heavier on them. Exercises like the barbell hip thrust, banded hip thrust, and glute kickbacks are great examples of isolation moves I love.” Of course, classic compound moves have a firm place in her regimen as well, but they also require variety. “If you just do a squat, a leg press, a step-up, and a lunge, your plane of motion has been only up and down - not side to side or 22 | M &F H ERS | JA N /F EB 201 8

diagonal. You have to hit your abductors with moves like walking lunges, reverse lunges, and curtsies to hit different parts of your glutes and get that roundness. And do a good active warm-up using bands or unweighted squats. If you do moves like squats with weights that are so heavy that you essentially can’t feel what you’re working, you may miss your glutes altogether.” 2. AVOID MASSIVE QUADS WHILE BOOTY TRAINING “A lot of times women will ask, ‘How do you build your glutes without getting your quads bigger?’ For a lot of women, their legs will just blow up doing common glute exercises.” Kuclo says it’s mostly trial and error you can’t write-off one tool until you’ve figured out what works best for you. “For cardio, if I go on the stairs, I notice that my quads pop [and not in a good way] just like that. But if I do an incline treadmill, I’m still hitting the glutes without putting a lot of weight on my quads.” To avoid big quads, skip cardio with added resistance, such as spinning or climbing stairs with weights. Foot placement is also key, she adds. “You can change where a move hits your glutes just on your stance. Feel around for what works best for you.” 3. DON’T OVERTRAIN YOUR GLUTES. “I have a T-shirt that says, ‘I only train glutes on days ending in Y’. But that’s not actually the case!”

she jokes. “If you’re giving everything to that workout, then two days is sufficient. There is such a thing as overtraining. You need time to grow. Outside the gym, the gains come with proper nutrition and rest. More is not always better.” 4. FOLLOW HER BOOTY BODY-PART SPLIT. “My body-part split is four days a week weights. Upper body, back, abs, lower body, and then a rest day or a cardio-only day. And then I would do another lower body and a shoulders/ arms/abs day. “This year, I’ve split up my glute days to do a glute day and a ham/glute day, and I’ve noticed a big difference in my hamstrings. For ham/glute day, I’ll do moves like stability ball curls and stiff-legged deadlifts. My glute day is more arms/abs day. I keep it varied and always have a written plan before going into the gym.” 5. SWITCH UP YOUR SETS AND REPS. “There’s not a golden number of sets or reps - you have to mix it up. I personally like to do four sets, but I’ve also done 10 sets of hip thrusts, five heavy and five lighter. My base is built on a 10 to 12-rep range. I like higher reps mainly with plyos and body weight, but with weight I’ll get into higher reps by using drop sets and rest-pause. If I’m doing stiff-legged deadlifts, for example, I’ll rack several smaller plates so it’s easier to drop down.”

Booty Queen “I’ve always wanted to make women’s leggings because I love them myself. I don’t even wear jeans anymore!” Being CEO of her own business is different from anything else she’s ever accomplished. “With apparel, you’re always doing 15 things at once, and there are a lot of things out of your control. Manufacturers, deadlines, things that you order that don’t come in right or have the wrong colours or sizing. And then there’s customer service - you want to make people happy!” Her secret saviour: Her husband: “The good thing about it is that I’m with my husband [IFBB pro bodybuilder Steve Kuclo], and we do this together. We both have the same vision for this and the Kuclo Classic Bodybuilding and Fitness show that we run. If we have a challenge, I’ve learned to change my mindset. Instead of being negative, I say to myself, ‘OK, we’re going to get through this. How do we learn from this and keep it from happening again?’ For example, we frequently run out of our leggings, which is amazing because it means women love them, but we need to learn how to turn that into a positive. “The Booty Queen apparel line and lifestyle website is taking the experience of my life and putting it into a brand that motivates women to love themselves and embrace their curves.” Everyone can get fit, she says, “you just have to make it work for your lifestyle”. Her goal is for women to make small changes - like watching their blood sugar, eating whole foods, and training in order to be healthier. “Weight training will help your body come into its natural shape so you can enjoy your life more, look better, and feel better while you’re doing it.”


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JAN / F EB 2 018

Get an energy boost by taking to a flight of stairs, whether inside or out. You’ll also burn calories in short order.

JAKOB HELBIG/GET T Y IMAGES

Training Feeling a mid-afternoon energy drag? Try skipping the cofee break and head for a flight of stairs instead. A recent study found that simply walking up and down stairs for 10 minutes gave participants a bigger energy boost than guzzling 50 milligrams of cafeine (about the same amount in a can of soda or half a cup of cofee). Bonus: You’ll also burn about 50 calories in the process. 2 018 JA N/FEB | M& F HE R S | 25


PULSE

FACE-OFF

TONE YOUR TEARDROP Two fitness experts share go-to workouts that’ll take your quads to the next level

BY KRISTIN MAHONEY

SMITH MACHINE FRONT SQUAT (4 x 12)

26 | M &F H ER S | JA N/F EB 201 8

UNILATERAL LEG EXTENSION (3 x 15 each leg; no rest in between sets) Keep toes pointed out.

NARROW SQUAT (4 x 12)

HACK SQUAT (3 x 15)

DOUBLE STEP-UP (4 x 10) Kneel down on a mat in front of a step. Step right foot forward, followed by left, then step up onto bench or box with left foot then right. Step down with right foot then left; then kneel down onto mat with left leg then right. Switch lead leg.

DUMBBELL LUNGE (3 x 20 each leg)

DUMBBELL FORWARD LUNGE (4 x 12 per leg)

SINGLE-LEG WALL SQUAT (4 x 12 per leg) Lean back against a wall and bend both knees 90 degrees. Lift right leg parallel to floor. Lower and repeat on left. Continue for reps, remaining in squat. WALKING SIDE SQUAT (4 x 12 per leg) From low squat, take small steps to the right, staying in a squat throughout. Reverse direction. Place resistance band around legs for extra challenge.

PER BERNAL

LEG EXTENSION Warm-up with two light sets. Add weight for a diicult 15 reps with full range of motion and squeeze at top position with legs fully extended. Continue to add weight for pyramid sets of 12, 10, 8, and 6 reps.


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BAREFOOT TRAINING Want to get more out of your next strength session? Start by leaving your shoes at the door. BY ALYSSA SHAFFER

28 | M &F H ERS | JA N /F EB 201 8

YOU MIGHT NOT EVER think of hitting the weight room without lacing up your shoes, but kicking them of altogether might be just what you need to recharge your workout. Barefoot training may not be new, but it’s finding more fans in the lifting community, and for good reason. “Going barefoot ofers a number of benefits for balance, mobility, and coordination”, says Nick Clayton, CSCS, Personal Training Program Manager for the American National Strength and Conditioning

Association. “It provides feedback to your nervous system, helping to activate your glutes and core to improve stability. It also helps strengthen the deep muscles that stabilise the foot, which translates to improvements for the ankles, knees, hips, and back.” The theory, barefoot advocates say, is that the closer contact your feet have with the ground, the more connected the rest of your body will feel. That’s especially true for the core, which is more activated

when you’re walking around sans shoes. “You have much more core stability when you are barefoot”, explains Emily Splichal, DPM, a Podiatrist and author of Barefoot Strong. “And the higher your core stability the more weight you can move during training.” Splichal recently helped create a training mat and insole, called Naboso (“barefoot” in her native Czech), designed to stimulate the small nerve endings along the bottom of the feet.

Dare to Bare Before you kick off your


shoes and pick up the weights, there are some considerations to keep in mind. For starters, going barefoot works better for certain activities. “I’m a huge fan of barefoot training for single-leg exercises”, notes Jay Dicharry, PT, Director of the REP performance training centre in Bend, Oregon, USA. “Doing all of your single-leg training barefoot is a great way to improve the muscle co-ordination inside the foot and improve your ‘feel’, or proprioception, as you move.” Almost any balancing move will get a boost when done barefoot, since the closer contact with the ground helps provide some added stability, he says. Many weightlifters will also do their deadlifts without wearing shoes. “Going barefoot while doing a hinge movement like the deadlift can help create improved foot feel, which helps to target the larger muscles in the hips that drive the movement,” adds Dicharry.

Going barefoot may be counterproductive, however, during squat movements. “Many people have limited flexibility at the ankles; so being barefoot can make this mechanically worse during a squat and compromise your form”, says Dicharry. (That’s one reason many lifting shoes feature a higher heel.) “If you do have enough range of motion, it’s fine to squat barefoot, but otherwise this is one move I’d avoid.” You may also want to avoid doing jumping or plyometric moves without your shoes on, especially if you have low arches or poor foot strength. “Training barefoot puts a lot of stress on the foot’s tendons and ligaments”, says Clayton. “That’s important when you’re doing plyometrics or jumping movements, since you won’t have shoes to ofer any shock absorption. If your feet aren’t strong, you could get hurt.” Try shoring up your feet (See “Perfecting Your Form”, right) or slipping on your favourite pair of footwear before you start moving.

PERFECTING YOUR FORM To get the most out of your sneaker-free time, it can help to practise a few fundamental mechanics, advises podiatrist Emily Splichal. Here are three key ways she recommends to maximise foot feel: Find your balance. Stand with feet staggered, with body weight mostly over the front “foot tripod”, or the centre of your foot between your first and fifth toes and your heel. Lift your toes, spreading them out, then lower them to the floor. Bend your front knee slightly, engaging your core. Push your big toe down, feeling the connection between your foot and core. Release and repeat. Switch sides. Try to maintain this sensation with any barefoot exercise that you do. Activate your pelvic floor. “A lot of barefoot training is what’s called foot to core sequencing”, says Splichal. “And before you can take advantage of this connection, you have to make sure your pelvic floor is engaged.” Lie face-up on floor, tucking rib

cage down and slightly tucking pelvis up. Consider the base of your pelvis to be a diamond with the top being 12 o’clock, the bottom 6 o’clock, and the two sides 3 and 6 o’clock. Isometrically draw the top and bottom together, then the sides. Hold one count, then release. Repeat pattern a few times, then try activating this movement during your lifts. Strengthen your arches. If you tend to have low arches, try building strength throughout your foot. Stand with feet about hip-distance apart. Imagine there is a piece of paper underneath each foot. Think about this paper pulling your feet away from each other (without actually moving your feet). At the same time, says Splichal, think about rotating your thigh outward, engaging your glutes.

SHOULD I RUN BAREFOOT?

GETTY IMAGES

Barefoot and minimalised shoe running took off a few years ago when research seemed to point to overbuilt shoes as a potential injury trigger. While many footwear companies responded by offering lower-profile models, some runners abandoned their shoes altogether. But beyond the obvious limitations (broken glass, dirty ground), barefoot running when your body is unprepared can lead to injury, cautions physical therapist Jay Dicharry. “Running barefoot is a good way to learn ground feel, but you don’t need to do longer runs to get this sensation”, he says. If you want to get the benefits of barefoot training, try doing 40 to 100-metre strides on a soft surface like the beach or a grassy field. “More than that can be counterproductive and cause injury”, he adds.

2 018 JA N/FEB | M &F HE R S | 29


PULSE

TRAINING

ALL ABOUT…

CALORIES BY KRISTIN MAHONEY

Anatomy of a Calorie:

2000 number of calories the average woman requires each day

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CALORIE BREAKDOWN 10% of the calories you eat are used to digest food

20% are used to power physical activity, like lifting weights or walking

70% are used to support the basic functions of your organs and tissues (aka resting metabolic rate)

3 Truths About Calories 1. QUALITY COUNTS. Pay more attention to the type of calories than the amount. “Feeding your body real food can help boost your metabolism ”, explains Marjorie Cohn, MS, RDN, owner of MNC Nutrition. Nutrient-dense foods will yield a much bigger pay-off for your body. 2. NIGHT-TIME CALORIES COUNT MORE. Those midnight munchies can take a toll. Researchers found subjects who snacked later in the day had a greater tendency to put on weight and burned less fat than when they stopped eating by 7pm. 3. WE ALL ABSORB CALORIES DIFFERENTLY. You and your BFF might both order the same serving of ice cream, but due to differences in genetics, enzyme levels, gut bacteria, and even intestinal length, you might take in more calories.

M AT T D U T I L E / O F F S E T; S H A F F E R - S M I T H / G E T T Y I M A G E S

The scientific definition: 1 calorie (the kind we measure in food, aka a large calorie) is the amount of energy it would take to raise the temperature of 1kg of water by 1° Celsius. Almost everything you consume has a calorie count, or the amount of energy stored in its chemical bonds. That energy is released in digestion and stored as other molecules like glucose or fat, so your body can grab it for fuel when needed.


10-Minute Calorie Blaster Fire-up More Energy! Want to know how many calories you’re burning in a workout? Pay attention to your breathing: “The same way fire needs oxygen to burn, your body needs oxygen to burn calories. Generally speaking, the harder you’re breathing during exercise, the more calories you’re burning”, explains Nancy Clark, MS, RD and Sports Dietitian. The most eicient activities are those that engage the most muscles. Consider the following top calorie burners: Running (10km/h):

325 calories

Jumping rope:

260 calories

Biking (vigorous effort):

260 calories

Rowing (vigorous effort):

250 calories

Circuit Training:

235 calories

Boxing:

230 calories

*Based on a 60-kilogram woman for 30 minutes.

This quick HIIT workout from trainer Jenny Schatzle works multiple muscle groups while elevating your heart rate. It follows the “Every Minute on the Minute” (EMOM) formula: Start at the top of the minute. If the circuit takes you 40 seconds to complete, take 20 seconds of rest. You’ll do 8 rounds in 8 minutes; each round try to stay at or beat your best effort. Warm-up (2 min): Jumping jack (30 sec) Squat (30 sec) nk (30 sec) Crunch (30 sec) EMOM Routine (8 min): Side Lunge (5x per side) Mountain Climber (10x) Pop-up (burpee w/o push-up) (10x)

2400

approx # of calories for an active woman

3 Tricks to Burn More Calories 1

2

3

SWITCH UP YOUR WORKOUTS. Your body

HIT THE WEIGHTS.

DON’T BE FOOLED BY MACHINES. “If a

quickly becomes eicient at exercise, so your heart rate and oxygen consumption levels are lower and you burn fewer calories. To shake things up, increase your intensity by doing intervals or using different types of exercises or equipment to train different muscle groups, advises Clark.

To burn a pound of fat, you theoretically have to burn 3,500 unreplaced calories. But when you increase your lean muscle mass, you’ll also boost your resting metabolic rate, so your body naturally burns more calories at rest. Replace 4½ pounds of body fat with muscle and you’ll boost your resting metabolism by 17 calories a day.

cardio machine says you’ve burned 300 calories, in reality it’s more likely less than that,” says Clark. You’re still burning calories at rest, so the net amount is only a percentage of what you’d have burned anyway. Most machines also don’t calculate in individual physiques or calorie eiciency.


TIP Make sure your arms are always fully extended when throwing jabs and cross punches.

BEGINNER’S BOXING WORKOUT Repeat series 2-3 times on the bags or with light weights.

30 JAB CROSS (Plant your feet and throw for power.) SEC 30 CHERRY PICKERS (High knees in place while you SEC alternate your arms to punch toward the ceiling.)

Find essential fisticuf form tips and workout combos to burn more calories while building lean muscle BY KRISTIN MAHONEY

Making cardio minutes fly by may seem impossible when you’re in the thick of sprint cycles and your legs are turning to jelly. But boxing is one type of cardio that will get your heart rate into the fat-burning zone quick while also teaching you some self-defence skills and challenging you so much that you’ll forget the time. 32 | M &F H ERS | JA N/F EB 201 8

“Three-minute rounds of straight punching using a bag will get your heart rate right up into that anaerobic zone”, says Beth Gold, a trainer at Rumble Boxing. Plus, “it’ll have you sweating up a storm all while relieving stress and making you feel like a total badass!” Here’s how to get the most out of each punch.

30 DUCK-3 DUCK-4 (Squat, come up to throw front hook, SEC then squat and come up to throw back hook.) 30 FRONT AND BACK UPPERCUTS (Plant your feet and throw SEC for power.) 30 FRONT AND BACK UPPERCUTS (Throw your uppercuts as SEC fast as you can, roll the shoulders.)

FULL-BODY BENEFITS A common misconception is that boxing targets your back and shoulders only, but it also works your core and legs. “While boxing, it’s crucial to make sure you engage your core as well as your legs as you’re throwing punches. In fact, most of your power is going to be coming from your lower body”, says Gold. Even with all of these benefits, trying a new type of workout routine can be intimidating. That’s why we asked Gold to

break down the fundamental boxing moves so you can be floating like a butterfly and stinging like a bee in no time. TIP When throwing hooks, take a step closer to the bag or opponent and aim to hit from the side. These punches are meant to target the “inside” of your opponent instead of the outside, like jabs and crosses do.

GETTY IMAGES

PACK A POWERFUL PUNCH

30 JAB CROSS FOR SPEED (Throw your front punches and SEC run in place.)


CARDIO

THE BASICS OF BOXING FOCUS ON YOUR STANCE Before you throw a punch, make sure you are in the proper stance. Start with your feet hip-width apart. If you are a lefty, step back with your left foot. If you are a righty, step back with your right foot. Keep a soft bend in your knees and put your “guard up” (elbows in, fists close to your face to protect your smile). 1 | JAB From boxer’s stance, fully extend your front arm (left arm if you are a righty, right arm if you are a lefty), turn your shoulder down as if you were pouring out a pitcher of water, hitting the bag with your first two knuckles. Quickly draw it back to start.

4 | BACK HOOK Use the same movement as your front hook, except with the back arm. Keep elbow high, pivot on back toes, and power through the core and legs. 5 | FRONT UPPERCUT Lower your centre of gravity, keeping elbows tight against the body. Shoot your arms from the hips and drive up underneath the bag as if you were trying to punch someone in the chin. Pivot off the front foot and rotate your core through the punch.

6 | BACK UPPERCUT Use the same movements as you did with your front uppercut, but leading with your back arm.

PULSE

7 | DUCKS These are part of the defensive side of boxing, allowing you to dodge your opponent’s punches. “Remain in your boxer stance (avoid squaring your hips toward the bag) and stay heavy in those heels, keeping your chest tall and sitting back as if you were sitting into a chair. Come up and squeeze those buns!” Gold says.

COMMON COMBOS Once you have these six punches, which are the building blocks of boxing, you can start stringing them together to make certain combinations. “Boxing is like playing the guitar. There are many ways to make it your own”, says Gold. Here are some of the most frequently used combos. JAB, CROSS (1-2) JAB, JAB, CROSS (1-1-2) JAB, CROSS, FRONT HOOK, CROSS (1-2-3-2)

JAB, CROSS, UPPERCUTS (1-2-5-6) CROSS, HOOK, CROSS (2-3-2)

POWER PRO TIPS

Amanda Serrano is a pro boxer and current female WBO bantamweight champion. She is also the only female boxer to win world titles in five different divisions. She shares her tips and insight for beginners:

2 | CROSS Fully extend your rear arm in front of you; at the same time pivot on your back toe (imagine smushing a bug under your big toe) while rotating through the hips. Your back arm is your dominant one. Use its strength while making sure you also draw power from the legs and core. ILLUS T R ATIONS: BROW N BIRD DESIGN

3 | FRONT HOOK Bring the elbow of your front arm 90 degrees to your shoulder (picture making a hook shape with the arm). Simultaneously pivot on front toes, bringing hook forward in an arc and sending power through the core and the legs.

WORK THE BASICS “The most important factors to throwing a perfect punch are practise and patience. When I first started, my trainer would have me practise every punch non-stop for three minutes. I would do one round of just jabs, a round of just hooks, and so on.” Don’t get discouraged if the movements don’t come naturally at first. “I’ve had 34 fights and am just now coming into my own.” TRUST YOUR TRAINING “When I step into the ring, I let everything go. Once you do that your body takes over and the punches come naturally. I’m not worried about getting hit because I’ve learned how to push forward.” KEEP GROWING Serrano’s favourite aspect of boxing — aside from winning — is the constant challenge. “I’ve been boxing for 10 years, and I still look forward to

going to the gym and learning something new. After every fight I see what I have to work on and try to improve and grow.” HONE YOUR FITNESS “Just because you hit hard, that doesn’t automatically make you a great boxer. You could hit hard but have a horrible style and easily get outboxed by your opponent”, says Serrano. Stamina and endurance also play key roles in getting you through a match. “You have to work on cardio. Before I even get to the boxing gym I am running and getting my cardio in”, says Serrano. And don’t be afraid to stand tall in and out of the ring. “Female fighters work just as hard as the guys”, says Serrano. “We don’t care if we break a nail or break a nose. I’m a five-division world champion and I do the same things the men do.” 2 018 JA N/FEB | M &F HE R S | 3 3


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Drinking soda — whether sweetened or diet — is linked to poorer brain function.

GETTY IMAGES

Nutrition Got a daily diet soda habit? It might be time to switch to water. A recent study found people who drank diet soda at least once a day were almost three times as likely to have a stroke or develop dementia compared with those who didn’t sip the beverage. A second study found those who often choose regular soda or fruit juice are more likely to have poorer memory and smaller overall brain volume. 2 018 JA N/FEB | M &F HE R S | 35


PULSE

NUTRITION

OILED UP Pick the perfect oil for your next clean meal BY ALYSSA SHAFFER

THE NUTRITION PENDULUM has swung back toward embracing healthy fats, which means oils are once again finding favour in meal-prep plans and clean menus alike. But just because oil is no longer vilified as a fat trap doesn’t mean it can’t trip up your diet goals. “Oils can be an important part of a balanced diet, but because they are calorically dense, it’s easy to overdo it”, notes Jessica Crandall, RDN, a spokesperson for the American Academy of Nutrition and Dietetics. Here’s how to make sure you’re getting the nutrition you need to look and perform your best.

THE OIL

CANOLA You name it Canola, which comes from a cultivar of the rapeseed plant, is one of those universal oils that seems to be able to do it all. Thanks to its neutral flavour and relatively high smoke point (the temperature at which it turns acrid and bitter when heated), canola can take on your sautéing and salad dressings with equal aplomb. CAUTION: Canola lasts about one year before it goes rancid; store in a cool, dark place to maximise its lifespan. BEST FOR:

3 6 | M &F H ERS | JA N /F EB 201 8


THE OIL

COCONUT BEST FOR: Baking, hightemperature cooking Coconut oil is more popular now than ever, with some calling it the latest health superfood that can aid in everything from boosting weight loss to reducing the risk of Alzheimer’s. From a cooking standpoint, coconut oil has a sweet, nutty taste that’s ideal for baking; it also adds a tropical taste to curries, fish dishes, and more. CAUTION: Many of the health benefits attributed to coconut oil come from its mediumchain fatty acids (MCFAs), which are more easily absorbed in the body and are a good source of energy for athletes. That said, “coconut may not have the many health benefits it’s touted for”, says Crandall. “The research simply does not support all of the claims being made.”

THE OIL

AVOCADO High-temperature cooking (roasting, searing, sautéing) Avocado has one of the highest smoke point of all oils

BEST FOR:

(about 270°C), so it’s great for dishes in which you need high heat. Because it’s rich in monounsaturated fat, it’s also considered a hearthealthy option. You may also see avocado oil in a wide variety of beauty products for healthy skin and hair. CAUTION: Avocado oils are often more expensive than other oils on the market; make sure you’re using ones that are for cooking in the kitchen, and leave the oils for cosmetic purposes for your beauty routine. THE OIL

FLAXSEED Salad dressings; as a finisher for grains, veggies, or proteins With its combo of both omega-3 and omega-6 fatty acids, flaxseed may be a good vegetarian alternative to fish oil, although research is mixed about whether flaxseed has the same health benefits, since the body can’t convert the acids as easily once they are digested. CAUTION: Flaxseed is heat sensitive and easily broken down by heat, light, and oxygen; with its low smoke point, it’s best drizzled over already prepared foods rather than heated on the stove. BEST FOR:

3 TOOLS FOR PERFECT PORTIONS Decrease your daily calorie consumption by making sure to measure out the amount of oils used to cook your meals. These tools can assist with keeping you on top of your macros and help you find your perfect proportions with ease. —CHARELLE JOHNSON

EASY PRESS& MEASURE OIL C O N TA I N E R

This easy-to-use dispenser has even easier to read measurements on each side in teaspoons, tablespoons and millilitres. Its easy-pour spout tip allows you to pour exactly where you want to without the mess. R294, zasttra.com

KITCHEN CRAFT STA I N L E SS ST E E L P U M P A C T I O N M I S T S P R AY E R

For a much lighter coating and healthier approach to grilling, basting and sautéing, this pump action mist sprayer is the easiest way to make sure you’re always using a small amount of cooking oils while in the kitchen. R399, yuppiechef.com

THE OIL

DINAMIRACLE/GETTY IMAGES

dressings Light or regular olive oil has a lighter hue than extra-virgin olive oil, which tends to be a bit more flavourful. (Light oils are typically treated with chemical solvents; extra-virgin olive oil is the pure oil extracted from the olives.) Stick with the former for high-heat cooking, since it has a higher smoke point, and the latter for times you want to add flavour, such as for vinaigrettes or simply drizzling over grilled vegetables. High in mono-unsaturated fatty acids, olive oil has been linked to healthy cholesterol levels and a lower risk of heart disease. CAUTION: Extra-virgin olive oil (EVOO) has a distinct flavour profile, says Crandall, but it can overwhelm certain dishes, so be careful not to overdo it.

OLIVE

BEST FOR: Sautés,

IBILI CONICAL BOTTLE POURER

Fitting into all standard bottle sizes for easy pouring, this Ibili bottle pourer is an easy and cost effective way to ensure you’re always equipped with an easy-to-use tool to measure out all your cooking oils. R59, yuppiechef.com

2 018 JA N/FEB | M& F HE R S | 37


four FLAVOURFUL VEGAN RECIPES

Thinking of going vegan but unsure how it’ll afect training? These delish recipes from social media star Yovana “Rawvana” Mendez show that you can give up animal products without sacrificing taste or performance. BY DELFINA URE AN EVER-GROWING NUMBER of women are embracing vegan diets as a way to eat clean, feel healthy, and protect the environment. In fact, a recent Vegetarian Times survey found 7.3 million

38 | M &F H ER S | JA N /F EB 201 8

people in the US follow a vegetarian-based diet, and approximately 1 million of those are vegan. The good news is that if you’re looking to fuel up without relying on animal products like meat, eggs, or dairy, there are plenty of healthy choices to help you meet your performance goals. “Adopting a mostly raw vegan diet was what ignited the fire in my fitness five years ago, especially when lifting”, notes Yovana “Rawvana” Mendez, a vegan advocate who has over 1 million Instagram followers. Mendez frequently posts some of her favourite vegan recipes to her followers, along with workout tips and advice. Here, she shares a few of her favourite meals to power up your diet.


NUTRITION

have to become vegan overnight. Start with one meal as part of your daily routine as a way to ease into the lifestyle.

POWER SMOOTHIE S E RV E S : 2

INGREDIENTS

½ cup raw oats 1 banana 3 dates 1 tbsp chia seeds ½ avocado 1½ cups almond milk

TWO

DIRECTIONS

1. Presoak oats in 1 cup water for 15 to 20 minutes. 2. Blend ingredients together.

Add water and ice as desired. PER SERVING Calories: 302, Fat: 13g, Carbs: 44g, Fibre: 10g, Protein: 7g

5 HACKS FOR GOING VEGAN ONE

Go vegan one meal at a time. You don’t

ABUNDANT BANANA CHIA OVERNIGHT PUDDING S E RV E S : 2

INGREDIENTS

4 1½ 1 1 1 2 2 1

tbsp chia seeds cups almond milk tsp cinnamon powder tsp vanilla extract or powder pinch sea salt tbsp date paste* bananas tbsp coconut flakes

Snack like crazy. Have food with you at all times! Think fruit, veggie sticks, and coconut water. Snacking is an important secret for anyone going vegan, especially if you’re looking to boost metabolism and digestion. “Staying prepped with snacks allows you to be consistent in your eating, until it eventually becomes part of your lifestyle”, says Mendez. THREE

Be social. Use your new diet as a reason to get out and explore new restaurants that serve a variety of healthy foods. And if you don’t know what to order at a conventional

restaurant, take a look at the menu ahead of time and tell the waiter your needs when you arrive. “You can always order a salad or ask for a fruit plate on the side if your options are slim”, she notes. FOUR

Cleanse in the morning. Ride the cleansing effects of raw veganism by adding Mendez’s morning ritual into your daily routine. “I wake up early and drink a onelitre jar of water with lemon to jump-start my digestive system.” FIVE

Get your plant protein. “All plant foods contain protein, so it’s not hard to meet your nutrition needs”, says Mendez. For a bigger protein boost, include powerhouses like beans, lentils, quinoa, and seeds and superfoods like spirulina, hemp seeds, sacha inchi, or plant protein powders.

DIRECTIONS

to the chia seed mixture.

1. Mix chia seeds, almond milk, cinnamon powder, vanilla, sea salt, and date paste. Let the mixture sit in the fridge overnight. 2. The next morning, mash a

3. Serve topped off with

banana with a fork and add it

PULSE

a sliced banana, coconut flakes, and whatever other toppings you desire. PER SERVING Calories: 347, Fat: 13g, Carbs: 54g, Fibre: 14.5g, Protein: 7g

*NOTE: TO MAKE DATE PASTE, SOAK DATES IN JUST ENOUGH WATER TO COVER THEM. LET SIT FOR 3 HOURS, THEN BLEND UNTIL SMOOTH. YOU CAN ALSO SUBSTITUTE COCONUT SUGAR FOR DATE PASTE.

2 018 JA N/FEB | M &F HE R S | 39


PULSE

CLEAN KITCHEN

RAW VEGAN BURRITOS SERVES: 2

INGREDIENTS

2 large collard greens Low-sodium soy sauce DRESSING*

½ ½ 1 1 1

lemon or lime cup cashews garlic clove tsp chipotle powder tsp all-purpose seasoning (vegan) or nutritional yeast ¼ cup water FILLING

½ 1 ½ ½ 3 ¼ 1

zucchini portobello mushroom bell pepper carrot tbsp pico de gallo** cup purple cabbage avocado

DIRECTIONS

1. Juice lemon or lime; blend with other dressing ingredients. 2. Slice or dice vegetables to make filling. Cut avocado into small chunks or mash it up. 3. Place a few tablespoons of

filling plus dressing onto collard green, splash on soy sauce, and roll like a burrito. PER SERVING (without dressing) Calories: 214, Fat: 15g, Carbs: 16g, Fibre: 3g, Protein: 10g

RAW ZUCCHINI PESTO PASTA S E RV E S : 1

INGREDIENTS

3 ¼ 2 1 /3 ½ 1 1

zucchini cup pine nuts cups fresh basil of 1 garlic clove cup arugula tbsp olive oil cup cherry tomatoes Small piece of grated cauliflower (optional)

DIRECTIONS

1. Spiralise 2 zucchini using a spiralizer or a julienne

40 | M &F H ERS | JA N /F EB 201 8

peeler. 2. Blend the rest of the

ingredients together except tomatoes and mix in with spiralised zucchini. Top off with tomatoes and grated cauliflower as a cheese substitute (optional). PER SERVING Calories: 486, Fat: 40g, Carbs: 30g, Fibre: 10g, Protein: 15g

NOTES: *THIS WILL MAKE A FEW SERVINGS OF DRESSING. IF YOU HAVE ANY LEFT OVER, USE IT AS A SALAD DRESSING OR DIP FOR VEGGIES, OR STORE TIGHTLY SEALED IN THE FRIDGE FOR FUTURE BURRITOS. **TO MAKE FRESH PICO DE GALLO, MIX CHOPPED TOMATOES, ONION, CORIANDER, AND SERRANO PEPPER WITH A SPLASH OF LIME JUICE.


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CLEAN KITCHEN

PULSE

DIRECTIONS

SECRET INGREDIENT These crepe-like pancakes get their 15g of protein power from creamy cottage cheese.

5 POWER BREAKFASTS FOR BUSY WOMEN

Stuck in a morning rut? Your most important meal of the day may have a tendency to fall into a boring routine, but we know how to spice it up when you wake up! When there is little time to prepare full meals, here’s how to put some delight into your AM dining with these clean, macro-packed breakfasts. BY CAT PERRY

Cottage Cheese Pancakes MA K ES: 4 PANCAKES

INGREDIENTS

¼ ½ ¼ 1/8 1/8 2 ½

cup spelt flour tsp baking powder tsp baking soda tsp cinnamon tsp salt large eggs, beaten cup low-fat cottage cheese 1 tbsp honey ½ tsp vanilla extract Strawberries, for serving (optional)

1. Add all dry ingredients to a bowl and mix until well combined. 2. In a separate bowl, whisk together wet ingredients. 3. Add wet ingredients to dry ingredients and whisk until thoroughly combined. Let batter rest for 5 to 10 minutes. Note: This batter will be a little bit thinner than your typical pancake batter. 4. Spray a non-stick skillet or griddle generously with vegetable oil and heat over medium heat. 5. Pour batter into skillet using a ¼-cup measuring cup. Cook pancake until sides are set and bubbles form in middle (about 2 to 3 minutes), then flip and cook for another 1 to 2 minutes. Remove pancake and repeat steps with remaining batter. 6. Serve pancakes with strawberries, if desired. PER SERVING (2 PANCAKES) Calories: 211, Fat: 3g, Carbs: 22g, Protein: 15g

Recipe excerpted from High Protein Pancakes, by Pamela Braun. Copyright 2017. Used with permission of the publisher, Countryman Press. All rights reserved.

2 018 JA N/FEB | M &F HE R S | 43


PULSE

CLEAN KITCHEN

COOKIES FOR BREAKFAST! Take your morning meal on the go with these nutrient-packed treats.

INVO Breakfast Cookies M A KE S: 14 COOKIES

INGREDIENTS

1 1 ½ 1 3 ¼ 1 ½ 1 ¼ 1 ¼ 1 2

cup quinoa flakes banana cup creamy peanut butter tbsp flaxseed meal + 3 tbsp water (or 1 egg) tbsp Pure INVO Coconut Water cup honey tsp vanilla extract cup rolled oats tsp baking powder tsp salt tsp cinnamon tsp nutmeg cup shredded zucchini, pressed in a dish towel tbsp chia seeds

DIRECTIONS

1. Preheat oven to 160°C. Line a baking sheet with parchment paper. 2. Mix quinoa, banana, peanut butter, flaxseed meal and water, INVO Coconut Water, honey, and vanilla in a large bowl. Add oats, baking powder, salt, cinnamon, and nutmeg and stir. Fold in zucchini and chia seeds. 3. Spoon 2 tbsp of dough onto baking sheet, placing each 5cm apart. 4. Bake cookies for 15 minutes, or until edges are golden brown. Remove; let cool on pan for 5 minutes, then transfer to a wire rack to cool completely. PER SERVING (1 COOKIE) Calories: 135, Fat: 6g, Carbs: 17g, Protein: 4g

44 | M &F H ER S | JA N /F EB 201 8

“Mug” Cake MAKES: 1 SERVING INGREDIENTS

½ 1 ¼ 1

cup oat flour scoop whey protein powder cup egg whites tsp baking powder Enough milk to make a thick batter (amount will differ depending on whey protein brand used) 1 cup berries (optional)

DIRECTIONS

1. Whisk all ingredients (except berries) together in a bowl, adding the milk little by little until mixture resembles pancake batter.

2. Pour mixture into a microwave-safe mug or bowl. Cook on full power for 2 minutes. (Cooking times may vary.) Be careful that the mug isn’t too hot when removing from microwave. 3. Serve with a topping such as hot stewed berries, if desired: To make, put 1 cup berries into microwave and cook until thick and sticky. Pour over cake. PER SERVING Calories: 377, Fat: 7g, Carbs: 55g, Protein: 25g Recipe from Heather Davies, aka Protein Chef, a UK food blogger. Follow her! Twitter @protein_chef Insta/FB @proteinchef.


Quinoa Pancakes M AK E S: 8 PANCAKES

INGREDIENTS

1 ¾ 2 ½ 1 ¼ 2 2 2 1

cup cooked quinoa cup quinoa flour tsp baking powder tsp salt tbsp melted butter cup Greek yoghurt tbsp low-fat milk large eggs, beaten tbsp maple syrup tsp vanilla extract Fruit preserves, for serving (optional)

DIRECTIONS

1. Add quinoa, flour, baking powder, and salt to a bowl and mix until well combined. 2. In a separate bowl, whisk together butter, yoghurt, milk, eggs, maple syrup, and vanilla. 3. Add wet ingredients to dry ingredients and whisk until

thoroughly combined. Let batter rest for 2 to 3 minutes. 4. Spray a non-stick skillet or griddle generously with vegetable oil and heat over medium heat. 5. Pour batter into skillet using a ¼-cup measuring cup. Cook

pancake until sides are set and bubbles form in middle (about 2 to 3 minutes), then flip and cook for another 1 to 2 minutes. Remove pancake and repeat steps with remaining batter. 6. Serve pancakes with fruit preserves, if desired.

PER SERVING (4 PANCAKES) Calories: 238, Fat: 4g, Carbs: 31g, Protein: 10g

Apple & Blackberry Protein Baked Oats

of the dish. 3. Whisk together egg, milk, and protein powder in a bowl until smooth. Add oats and stir. 4. Pour mixture over fruit and top with remaining berries. Bake for 25 minutes, or until golden brown and bubbling. 5. Serve warm with yoghurt, if desired, or allow to cool, slice, and eat on the go.

MA K ES: 2 SERVINGS

INGREDIENTS

1 ¼ 1 ½ 1

RETHINK YOUR AM OATS Fresh fruit and whey protein help power up ordinary oatmeal.

apple, peeled and cooked cup fresh blackberries whole egg or 2 egg whites cup milk (dairy, nut, or soy) scoop whey protein powder (fruit flavoured or vanilla) ½ cup jumbo oats Greek yoghurt or vanilla frozen yoghurt, for serving (optional) DIRECTIONS

Recipe excerpted from High Protein Pancakes, by Pamela Braun. Copyright 2017. Used with permission of publisher, Countryman Press. All rights reserved.

PER SERVING Calories: 250, Fat: 5g, Carbs: 30g, Protein: 19g Recipe from Heather Davies, aka Protein Chef, a UK food blogger. Follow her! Twitter @protein_chef Insta/FB @proteinchef.

1. Preheat oven to 180°C. 2. Using sunflower or coconut oil, grease a small, shallow ovensafe dish. Place apple and half of the blackberries at the bottom

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Serves 6 INGREDIENTS

* 1 ½ 1 1 ⅓ ½

2

MORNING RECIPES YOU’LL LOVE!

Refuel after your workout and power up the rest of your day with these two clean-meal ideas

CAULIFLOWER

“This delicious low-carb take on quiche is an

46 | M &F H ERS | JA N /F EB 201 8

DIRECTIONS

1. Heat oven to 190°C. 2. Microwave cauliflower rice for 5 minutes; wring out excess water with cheesecloth. 3. Add salt, pepper, olive oil, garlic powder, onion, Parmesan, and 2 whisked eggs to cauliflower. Mix well. 4. Grease 6 muffin tins with olive oil and press mixture into bottom and sides of each tin. Bake crust for 20–30 minutes, or until golden brown. 5. Add chopped veggies of your choice into each crust, then pour remaining 4 whisked eggs on top. Sprinkle with remaining 1 tbsp Parmesan. 6. Continue to bake for 15 minutes, or until golden brown on top. Cool and serve. PER SERVING (1 EGG CUP) Calories: 150, Fat: 10g, Carbs: 4g, Fibre: 1g, Protein: 9g

BEET SMOOTHIE

This “Can’t Beet Me Smoothie” from Run Fast, Eat Slow, by Shalane Flanagan and Elyse Kopecky, helps replenish your muscles and rehydrates your body after your sweat sesh. Coconut water adds a boost of electrolytes, and almond butter helps your body absorb the fat-soluble vitamins in the beets and blueberries. Serves 2 INGREDIENTS

1 cooked beet, peeled and quartered 1 cup frozen blueberries 1 small frozen banana 1 cup unsweetened almond milk or other milk of choice 1 cup coconut water * 3cm knob fresh ginger, peeled 1 tbsp almond butter DIRECTIONS

1. Combine all ingredients in blender; blend until smooth. PER SERVING Calories: 197, Fat: 6g, Carbs: 33g, Fibre: 8g, Protein: 4g

GETT Y IMAGES (EGG CUPS)

CRUST EGGCUPS

ideal recovery meal for breakfast or a tasty snack during the day", says Brooklyn Boot Camp founder and Clinical Nutritionist Ariane Hundt. “Eggs provide the perfect protein for muscle recovery and repair, while cauliflower delivers additional protein and fibre.” Make them ahead of time so you can grab and go after working out.

220g cauliflower rice tsp salt tsp pepper tbsp olive oil tsp garlic powder cup diced onion cup grated Parmesan cheese (reserve 1 tbsp) 6 eggs, whisked (whisk 2 eggs separately from the other 4) Your favourite veggies broccoli, red bell peppers, spinach, tomatoes, onions (diced or chopped)

RECOVERY


JAN / F EB 2 018

TAKING TWO WHEELS TO WORK INSTEAD OF FOUR OFFERS NUMEROUS BENEFITS FOR BOTH BODY AND MIND.

Health Opting for your bike helmet instead of your car keys may have a drastic efect on your health, aside from your ďŹ tness level. A study from the University of Glasgow in Scotland found cycling to work was associated with a 45% lower risk of cancer and a 46% lower risk of heart disease compared with those who follow a more traditional commute. 2 018 JA N/FEB | M& F HE R S | 47


PULSE

CLEAN KITCHEN

A DARK SIDE TO

PERFECT BREASTS Breast implants are widely viewed as safe, but a new American FDA warning, plus mounting concern among women who have them, raises questions. Here’s what you need to know. BY NATALIE GINGERICH MACKENZIE

48 | M &F H ER S | JA N/F EB 201 8

When recent Muscle & Fitness Hers cover model Karen McDougal opted for breast augmentation surgery in 1996, her doctor didn’t mention any risks beyond a small chance of capsular contraction, a complication that can occur when scar tissue builds up. McDougal had cautiously chosen saline implants. “My doctor said, ‘You have the safe onesthey’re just water. They’ll last

you a lifetime ’. ” But after about seven years, McDougal’s health started to deteriorate. She was sick for weeks at a time. Her vision became blurry, and the whites of her eyes turned pink. As time went on, she developed migraines and noise sensitivity so severe she couldn’t tolerate the sound of her own voice, and experienced frequent blackouts as well as Raynaud’s disease, a circulation problem that causes the tips of your fingers to turn white and numb. Her doctors diagnosed depleted hormones and thyroid issues, but no matter how many specialists she went to, no one could explain what was wrong. “No one had any answers”, she says. “I literally felt like I was dying.” McDougal never suspected her implants were the problem- when a friend confided that his wife was having her implants removed because they were making her sick, she rolled her eyes. But as her symptoms progressed, she began looking online and discovered other women with symptoms similar to hers, including chronic fatigue, insomnia, persistent infections, rashes, and more, all supposedly caused by the body rejecting their implants.

ERIC ANTHONY JOHNSON/GETTY IMAGES; PER BERNAL (KAREN MCDOUGAL)

Karen McDougal at the M&F Hers cover shoot.


DOUBTING

DOCTORS

Many members of the medical community dismiss the theory that the body can reject implants just as it might an organ transplant. With silicone, your body forms an envelope of scar tissue around the implant, efectively insulating it, notes Debra Johnson, MD, a Plastic Surgeon in California, USA, and President of the American Society of Plastic Surgeons. For the silicone to leak into your body, both the implant and the capsule of scar tissue would have to break at the same time, she says. It could happen, but it would take something dramatic, like a major car accident or being stabbed. And even then, your body would quickly try to surround the silicone and wall it of again. When it comes to the symptoms reported by McDougal and others, Johnson acknowledges that there are certainly women who have chronic fatigue, muscle aches and pains, and other health issues, and they also have breast implants. But she doesn’t view that as enough to prove cause and efect. In fact, research that has been done in the past two decades has uniformly failed to uncover any sort of link, she argues. “The breast implant syndrome being described as of late involves all pretty vague symptoms that a lot of people have who don’t have breast implants”, Johnson says. “Back in the 90s we didn’t have any large long-term epidemiological studies, and that was a problem. Since then there have been huge studies done, and the manufacturers

jumped through a million hoops with the US FDA to prove [silicone implants’] safety. There has been no evidence to suggest cause and efect.” But some researchers and medical professionals are beginning to come around to the idea that implants do have inherent risks, beyond those of the procedure itself. In 2011, the FDA warned that anaplastic large-cell lymphoma, a type of cancer of the immune system, may be linked specifically to implants (saline or silicone) with a textured surface. This past year it solidified its stance, definitively drawing a link between the implants and lymphoma, which researchers now believe may afect between one in 3000 and one in 10 000 women in the US with this type of implant. It’s treatable, sometimes simply by removing the implant, though other times it requires a specialised course of cancer treatment.

REMOVING

THE RISK

For McDougal, the only acceptable option was to have her implants “explanted”. She found a plastic surgeon, David Rankin, in Florida, USA, who has developed an expertise in the field for removing the entire capsule while minimising cosmetic laws. Rankin estimates he’s done about 400 explant surgeries; these days he does about one explant for every implant. According to Rankin, symptoms like McDougal’s are a rare but real side efect of an otherwise safe procedure, making up what he estimates to be just 1% of cases. Unfortunately, better-deined statistics and high-quality medical studies about breast implant illness don’t seem to exist, says Diana Zuckerman, PhD, an Epidemiologist and Public Health Analyst who leads the non-profit American

National Center for Health Research in Washington DC, USA. Despite the two decades of breast implant research cited by Johnson, she isn’t impressed. “Most studies are funded by those who have an interest in showing a lack of problems”, says Zuckerman, who was responsible for the irst US federal government hearing on breast implant safety in 1990. Critics point out the high dropout rate in the studies, with as many as 85% of patients being lost to follow-up. “It’s impossible to know if they’re happy and healthy on their honeymoon in Tahiti or if they’re sick and pissed and their doctor is no longer speaking to them", says Zuckerman. In the handful of small studies that look at the type of hard-to-diagnose symptoms of women like McDougal, the focus isn’t specific to breast implants but rather “adjuvants”- substances in a variety of products and devices, from

4 FAST FACTS ABOUT IMPLANTS They don’t last forever. Most women will need to have their implants taken out or replaced every 10 to 15 years. As many as 20% of women who receive implants for augmentation have them removed within eight to 10 years.

1

You’ll need additional screenings. It's recommended that women with silicone implants should have MRI screenings to detect silent ruptures three years after their surgery and every two years after that.

2

You can still breastfeed. Many women who undergo breast augmentation can successfully nurse –but some cannot.

3

Your breast cancer risk won’t change. It’s important to keep up with mammography guidelines and to watch for early signs of cancer. Just be sure to tell your tech that you have implants, since they can make it more diicult for your doctor to see certain parts of the breast tissue, so you may need to have a few extra pictures taken.

4

* F O R M O R E I N F O R M AT I O N A B O U T T H E S A F E T Y O F B R E A S T I M P L A N T S , C H E C K O U T F DA F D A .G O V/ B R E A S T I M P L A N T S , A W E B S I T E C R E AT E D B Y T H E A M E R I C A N F D A T O I N F O R M PAT I E N T S A B O U T P O S S I B L E R I S K S .

2 018 JA N/FEB | M& F HE R S | 49


5 0 | M &F H ER S | JA N /F EB 201 8

develop a crack if it’s folded back and forth repeatedly, breast implants can lose their integrity over time. According to the American FDA, almost all women with implants will face additional surgeries. Surgeons often recommend replacing implants every 12 to 15 years, before complications occur. You should also be prepared to pay for follow-up medical care, including MRI screenings every two years to check for ruptures, since they may not be covered by medical aid. hat’s a problem, says Zuckerman, because it’s not uncommon for a woman to get implants at a young age on an instalment plan. If they start leaking or making her sick, she might need a lot to have them removed. “Medical aid won’t cover it, and few plastic surgeons will take them out on the instalment plan", says

12

Approximate number of years implants can stay in the body without increasing the risk for ruptures or other possible complications.

Zuckerman. “I’ve known women with silicone leaking into their bodies who can’t aford to remove them.” For her part, McDougal received her explant surgery just a couple of weeks after her photo shoot to be on a cover of Muscle & Fitness Hers. The result, she says, was almost immediate. The day after her procedure, her

vision was no longer blurry, and her joint pain had improved. Four months later, she rates her health improvement at about 90%. Others have seen similar efects- a 2013 study published in The Netherlands Journal of Medicine found 36 out of 52 women had a signiicant reduction of symptoms after their implants were removed. All women, of course, have the right to choose whatever procedures may make them feel more confident in their bodies. But Zuckerman stresses that the FDA needs to do a better job of requiring long-term studies. “If it’s not possible to have 100% safe implants, good research would at least allow women to make an informed decision- and to know which are the good ones so they’re fully aware of what they are dealing with.”

Breast implant illness is often characterised by a variety of vague nagging symptoms.

M A R I YA L / G E T T Y I M A G E S

vaccines to silicone implants to mineral oil fillers, that are thought to cause an immune reaction in some people. (Even saline implants like McDougal’s are housed in a silicone shell.) While these products are generally considered safe- ater all, adjuvants are intentionally added to vaccines to improve the immune response, and silicone has been used in medical devices for 60 years- some patients may be predisposed to negative immune reactions based on sheer luck of the genetic draw. For example, risk may be increased in patients with type-1 diabetes. And a 2013 study of 80 women with auto-immune symptoms thought to be linked to breast implants found that 75% had pre-existing allergies, raising the suspicion that people with allergies may be more likely to have a bad reaction. Patient advocates like Zuckerman say implant complications are like a game of whack-a-mole; new problems seem to pop up every few years. “The first ones sold in the 1960s got hard as a rock”, says Zuckerman. “So they made them more liquidy. Then they leaked and that wasn’t good, so they added polyurethane covers to make them softer. But that broke down to a carcinogen. Every few years they do something diferent, hoping this new thing will reduce the complication the old implants caused.” Right now, firmer “gummy bear” implants, approved in 2013, are thought to be more cohesive and less likely to leak. But it’s a diferent type of silicone, so it’s still an unknown, according to Zuckerman. Complications don’t generally appear until the five-year mark, she says. However, implants are not likely to last forever. Just like a credit card that can


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for the US Academy of Nutrition and Dietetics. Refined sugars, on the other hand, are devoid of these nutrients. And loading up on sugary foods can also make the rest of your diet sufer. “Foods with added sugars and refined carbohydrates tend to be void of hungersatisfying ibre”, says Nadolsky. That can lead to even more snacking and extra calories on your plate. The food that does make it in tends to be lower quality, adds Maples. “When we eat too much of it, added sugars give us calories without nutrients. In other words, too much sugar squeezes out good nutrition.” But even the very act of consuming sugar can have a number of negative efects throughout your body. Here’s what’s really happening when your sugar intake gets too high.

YOUR

Why satisfying your sweet tooth can take a big toll on your brain, skin, gut, and more BY KRISTIN MAHONEY

SUGAR MAY HAVE an outsize influence when it comes to pleasing your taste buds, but it’s not doing much good for the rest of your body. And since we’re eating more of the sweet stuf today than ever (Adults have increased their sugar consumption by more than 30% in the past 30 years, according to the American Obesity Society), experts say we’re starting to see the negative health 52 | M &F H ER S | JA N /F EB 201 8

efects in action. “What makes added sugars so dangerous is that they’re very easy to overconsume”, explains Karl Nadolsky, DO, an Endocrinologist based in Michigan, USA. “This overconsumption can overwhelm the body’s energy balance, leading to increased obesity and its many related complications.” And the more sugar you consume, the higher the health risks,

including diabetes, heart disease, and high blood pressure. Most of the dangers of sugar tend to come from added sweeteners (largely in processed foods) rather than naturally occurring ones (like those found in fruit and dairy). “Naturally occurring sugars at least bring with them added vitamins and minerals, like the bone-building calcium in dairy or the vitamin C and potassium in orange juice”, notes Isabel Maples, RDN, a spokesperson

BRAIN

Sugar has the power to shout down the voice inside your head that’s telling you to step away from the sweet stuff. The more you eat, the more you crave. “Sugar stimulates the mesolimbic-reward system, so your brain desires it even more, despite knowing better”, Nadolsky says. It may also make your thinking seem fuzzier. A 2012 study published in The Journal of Physiology found rats that consumed a high-sugar diet suffered deficiencies in memory and overall cognitive health compared with those that had a lower-sugar diet. And a 2009 Georgia State University study in the US found rats with high-fructose diets had impaired spatial memory.

TA M A R A S TA P L E S / G E T T Y IM AG E S

YOUR BODY ON SUGAR


HEALTH

YOUR

MOUTH

When your mom (and your dentist) told you too many sweets would give you cavities, they weren’t far off. High levels of sugar promote the growth of the bacteria that live in your mouth, allowing them to easily multiply, which in turn can create tooth decay. Multiple studies have shown a link between dietary sugar intake and dental cavities.

YOUR

GUT

Research from Oregon State University, USA, found a highsugar, high-fat diet in mice can create changes in the microbiome, the bacteria that flourish inside your intestines, impairing their ability to adjust to changing situations.

YOUR

SKIN

Excessive sweets may cause your skin to age prematurely. A process called glycation, where sugar molecules attach to proteins, may form harmful molecules called advanced glycation end products (AGEs). As these AGEs accumulate, they can damage adjacent proteins, especially collagen and elastin, which keep skin firm and elastic.

YOUR

PULSE

HEART

High levels of sugar can take a toll on your ticker. A 2013 study in the Journal of the American Heart Association noted that a molecule found in sugar can have an effect on how efficiently your heart pumps, increasing the risk of heart failure. And a 2014 study published in JAMA Internal Medicine found sugar could lead to heart disease even among people who are not overweight. The study concluded that people who received 25% or more of their daily calories as added sugar were more than twice as likely to die from heart disease compared with those whose sugar intake was less than 10% of calories. The more sugar they ate, the higher their risk of dying from heart disease, regardless of age, sex, weight, and activity level. Too much sugar can also increase triglycerides, a type of fat found in the bloodstream linked to a higher risk of heart disease. And added sugars like high-fructose corn syrup can cause a spike in blood pressure, further increasing the risk of heart attack as well as stroke, kidney failure, and dementia.

19.5 TSP

Amount of sugar consumed by an average American adult every day- that’s about 30 kilograms of added sugar consumed each year, per person Source: University of California, San Francisco , USA

2 018 JA N/FEB | M &F HE R S | 53


RUN FOR YOUR LIFE IT’S NO SURPRISE that runners live longer than non-runners — up to 3.2 years more with a 25–40% reduced risk of premature mortality, according to research published in Progress in Cardiovascular Diseases. But you don’t have to be a marathoner to reap the benefits. Even those who ran only about two hours a week (that’s about 20 kilometres at 10km/h) saw these positive changes.

THE DANGERS OF BELLY POOCH

TWO WORDS FOR A STRONGER RELATIONSHIP Saying “thank you” may have benefits for a relationship for up to six months after you express gratitude, according to recent research. And the more specific you are about your thanks, the higher the relationship satisfaction. “People appreciate that their actions are noticed”, says relationship expert Gary Chapman, author of The 5 Love Languages. “Often we are quick to say ‘thank you’ but fail to acknowledge the effort made. Taking just a few moments to elaborate on the act makes the giver feel appreciated and valued.”

5 4 | M &F H ERS | JA N/F EB 201 8

Think a “healthy BMI” means you’re in good-health standing? That may not be the case if you tend to carry the extra weight mostly around your middle. A recent study in Annals of Internal Medicine found that belly fat can put you at a higher risk of death than when weight is carried elsewhere. British researchers gathered data from 42 702 participants from 10 different years of surveys. They examined BMI and waist-to-hip ratio and found that people who were normal weight but had central obesity (belly fat) or were obese with belly fat were at increased risk for all-cause mortality and cardiovascular deaths.

26.5

AVERAGE BMI FOR AN ADULT WOMAN (A HEALTHY BMI IS CONSIDERED 18.5–24.9.)

Does the Pill Really Make You Moody? Turns out there may be an element of truth to this idea after all. A recent Swedish study found that women who took an oral contraceptive reported lower mood/ well-being and less energy and overall quality of life compared with a placebo group. But don’t abandon your birth control just yet- experts say the study doesn’t cover all the angles. “The researchers asked women to put up with side efects of the pills without reaping their benefits. Since the women didn’t know if they were getting a placebo or an oral contraceptive, they didn’t feel as though they were preventing pregnancy”, says Jonathan Schair, MD, an Obstetrician/ Gynecologist with the US Ohio State University Wexner Medical Center, who was not involved in the study. Give the pill at least three months to determine how the side efects impact you, he suggests, before you search for other options.

C L O C K W I S E F R O M T O P L E F T: G E B E R 8 6 / G E T T Y I M A G E S ; S H A N A N O VA K / G E T T Y I M A G E S ; C R I S T I N A P E D R A Z Z I N I / G E T T Y I M A G E S

BY DIANA KELLY


SARAH BOWMAR @SARAH_BOWMAR

FAVE WORKOUT TOOL: PULL-UP BAR “I think the pull-up bar is my most challenging piece of equipment. Due to several surgeries, an unassisted pull-up has always been my biggest struggle in the gym. But out of the struggle comes opportunity. I do pull-ups each day I lift and am always trying to improve on them!”

T E ’A R A S P E A R S @TINYTEETOT

FAVE WORKOUT TOOL: KETTLEBELLS “Kettlebells have incredible versatility. They’re a fun way to do HIIT and cardio; they also help build muscle mass. Plus, they work on isolation moves as well as a total-body workout. Talk about a win-win!”

C L O C K W I S E F R O M B O T T O M L E F T: C O U R T E S Y O F K R I S TA D U N N ; C O U R T E S Y O F S A R A H B O W M A R ; T H E O D O R E B A N Z H A F; C O U R T E SY O F J O R DA N ED WA R D S; G E O F F C A P TA IN S T U D I O S

R’S E D I T OK ! PIC

FAVOURITE FITNESS TOOLS K R I S TA D U N N @1BUFFMOM

FAVE WORKOUT TOOL: WEIGHT-ASSISTED PULL-UP MACHINE “Whether it’s a weightassisted or regular pull-up bar, I like that just changing hand positions can target diferent areas of the back. I also love focusing on time under tension, like a six-second hold on the way down. It’s excellent for widening the back.”

Get inspired! Try the body-changing workout equipment that five fitness influencers love for staying in top form.

J O R DA N E D WA R D S @JORDANKE

FAVE WORKOUT TOOL: SMITH MACHINE “This is by far my favourite. It works various muscle groups, helps with back and knee support, and its got you if you fail! There are at least 10 diferent leg workouts I love to do on it. It’s also great for chest, shoulders, back, biceps, triceps, and more!”

D A N I E L L E G R AY @ D A N I E L L E G R AY F I T

FAVE WORKOUT TOOL: POLE “I love doing pole classes- spending time with a great community while training is also addictive. They are still fairly uncommon in the US, though growing. Placing at national pole competitions earned me a professional title, and I am proud to be part of this movement changing stereotypes.”

2 018 JA N/FEB | M &F HE R S | 55


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SHOCK ABSORBER ULTIMATE RUN BRA A PERFECT MIX OF ENCAPSULATION AND COMPRESSION, THE ULTIMATE RUN BRA MAY HELP REDUCE BOUNCE BY 78%. PLUS ITS PROPRIETARY SUPPORT SYSTEM COUNTERACTS THE TISSUE-DAMAGING FIGURE-8 THAT OUR BREASTS CREATE WHILE RUNNING. (R700, FRUUGO.CO.ZA)

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Fit Life Thin, strappy bras have flooded the market, but research in Sports Medicine shows wider vertical straps (not crossback) provide significantly more support and comfort. Plus, researchers in Ergonomics found that treadmill runners feel more support moving in compression bras compared with encapsulation bras but more discomfort when still. The best of both worlds: Shock Absorber (above). 2 018 JA N/FEB | M& F HE R S | 57


BEAUTY

HAPPY HANDS Let the efort you put in at the gym show on your body, not your palms EDITED BY JODIE GRAVES

Every fit girl knows that hitting the weights has plenty of benefits, but gorgeous hands are not one of them. Blisters, calluses, and dry hands are common lifting woes that may seem unavoidable - but there are steps you can take to keep your hands beautiful no matter how tough your workouts may be.

5 8 | M &F H ERS | JA N/F EB 201 8

Calluses While calluses may not be aesthetically pleasing, they serve an important purpose, especially for someone who is training hard in the weight room. Calluses are our skin’s way of protecting itself. Skin thickens and forms calluses in response to repetitive trauma, friction, and/or pressure. To prevent calluses, try to distribute the weight you’re lifting more evenly over your hands. Barrier ointments with petrolatum or dimethicone can help prevent friction-induced calluses. (To avoid slippery hands, use ointment only on

pressure points.) If you really want to keep your hands callus-free, consider wearing lifting gloves or grips, which help redistribute weight and prevent pressure-induced calluses and blisters. (See two of our favourites, opposite page.) If you already have calluses, it’s still not too late to beautify your hands. Massage them with a bland ointment [free of fragrance, colour, or cooling additives] such as Vaseline, or try a cream that contains agents such as urea and ammonium lactate to help break down the keratin protein in a callus”, suggests Ploch. Eucerin Urea Repair

PER BERNAL

PULSE


Plus 10% hand lotion contains urea. Visit your pharmacy for a suitable ammonium lactate cream.

Blisters When blisters form, many lifters follow some variation of the tough-girl-approved “tape it and push through” method. But depending on the severity of the blister, this may make the area even more prone to callus development. The blister “roof” protects the skin like a natural bandage. “You want to keep the skin on top of the blister intact. Even if you tape or bandage your hands, this protective skin can come of, which means the blister will take longer to heal and become prone to infection. If the skin does rip, try washing the area with a gentle cleanser daily and applying a bland ointment and a bandage. And consider cross-training for a few days. The skin may need some time of from lifting to heal.

Dry Skin

NICOLAS BETS/GETTY IMAGES

Doing your runs during the season or getting out for other forms of cardio can lead to painful dry, cracked hands. But exposure to the elements isn’t the only trigger. Your hands can become dry from eczema or allergic contact dermatitis [an allergy to metals or plastic]. An over-the-counter cortisone cream or a hydrocortisone prescription can help treat allergies and eczema. If dry hands are still a concern, apply a generous amount of petroleum jelly to your hands and wear cotton gloves to sleep. And to keep your skin from drying out in the first place, use a gentle cleanser to wash your hands, and moisturise immediately after washing with a petrolatum-based, fragrance-

For softer skin, gently clean hands, then immediately lotion up. Try this African Extracts Rooibos Moisturising Hand & Nail Cream from takealot.com

free product such as Aquaphor or a dimethicone-based option, also available at your nearest pharmacy.

Sun Protection Your palms aren’t the only part of your hands that can look worn from your workouts, especially if you often take your fitness to the great outdoors. The backs of your hands are prone to sunburn and dryness, so year-round protection is a must. Make sure to regularly apply sunscreen to your hands and arms to prevent long-term side efects. Protect the backs of your hands from the sun. Over time, the sun can cause the skin to thin and become more susceptible to bruising and injury. Try a combo hand cream and sunscreen like Healing Hands Cream Glove form Clicks, which has an SPF of 15.

Glove Story Weightlifting gloves and grips are perhaps the easiest ways to protect your hands from gym wear and tear. Two of our favourites:

Advance Fitness Handsfree Gloves are made from super thin stretch cotton, these gloves cover entire palm surfaces leaving the fingers and back of the hands open. Comfy and stretchy, the material sucks in sweat and chalk to deliver better grip while protecting the hands. Perfect for crossfit WODs, general fitness/weight training and gymnastics. (R335, advancefitness.co.za)

Nike Fundamental || Gloves ofer great performance to aid you in your training session. The training gloves feature a padded microfibre palm and an adjustable wrist strap for extra comfort. Get the perfect grip while lifting and protect your palms from getting gritty with this perfect gym accessory. (R479, totalsports.co.za)

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CROP TOP Cotton On, R399; JACKET CONVERSE, E R899.

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This season we’re playing for the winning team– focusing on support, colour and style giving you our favourite summer crops to keep you motivated for a goal focused year ahead. PHOTOGRAPHY BY KIRSTEN HO BY CHARELLE JOHNSON


CROP TOP Boostgymwear.co.za , R350. CROP TOP Cotton On, R399; VISOR SUPERDRY E R549.

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CROP TOP Boostgymwear.co.za , R350. CROP TOP Boostgymwear.co.za ar , R350.

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BY DIANA KELLY

SHARE THIS ON INSTAGRAM YOU MAY ALREADY be posting your #transformation photos and #training shots, but if you want to improve your diet, try uploading your latest lunch. A US study out of the University of Washington found women who consistently shared what they ate on Instagram made healthier food decisions and felt more accountable about their nutrition habits. he users created

separate proiles from their personal accounts and took photos of everything they ate. hose who met their weight-loss or itness goals reported that remaining on Instagram - and helping mentor and encourage others - made it easier for them to keep up their desired behaviours. It makes sense that posting photos helps you home in on your diet, notes Alissa Rumsey, RD, who was not involved in

the research. “It works similarly to a traditional written food journal– you see exactly how much you are eating, which can help you be mindful of your daily eating habits”, she says. One app that makes it easy to log your food photos in one place: Yummi (free; ioS and Android).

White Wine Warning We love a glass of wine as much as the next gal, but new research published in the Journal of th he American Academy of Dermatology shows too much vino can increase your risk of developing rosacea, a skin condition marked by redness on the nose, cheeks, forehead, and chin. The study found that women who drank white wine and liquor had a higher risk of developing rosacea, and that risk increased as their alcohol consumption increased. Researchers speculate that alcohol may weakken the immune system and widen blood vessels, which can lead to rosacea’s telltale facial flush. Keep in mind that rosé and sparkling wines have less alcohol, so they might be better options that are less likely to trigger a flare-up when consumed in moderation.

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Quality Over Quantity Eyeballing nutrition labels can really pay off in the quality of food you put on your plate. A recent US study from the University of Illinois at Urbana-Champaign found that label readers typically select more fruits, vegetables, and beans and fewer refined grains compared with those who didn’t pay much attention to the nutrition info. Label users are also less likely to select fried foods and those with added sugars. What didn’t matter as much? Portion size. “We find it’s more about the quality of the food selected rather than the quantity”, notes study co-author Brenna Ellison, PhD.

TOP FOOD-LABEL CONCERNS Another study on food labelling out of the University of Illinois examined which livestock production claims mattered most to consumers. Here’s what topped the list:

WHY DINE IN TONIGHT

GETTY IMAGES

The best place to get a bang for your buck both nutritionally and financially is in your kitchen, according to a recent study published in the American Journal of Preventive Medicine. Researchers from Oregon State University and the University of Washington, USA, assigned a Healthy Eating Index (HEI) based on diet quality; an index score of more than 81 indicated a “good” diet; 51 to 80 meant “needs improvement”; and 50 or less was considered “poor”. When a household cooked at home three times per week, its average HEI score was 67; cooking at home six times per week resulted in an average score of around 74. Those who cooked at home also spent less money. Check out tons of great meal ideas for fit women like you over at muscleandfitnesshers. co.za

No growth hormones Non-GMO Humanely raised  No antibiotics

Free-range or cage-free Grass-fed  Certified organic

THE BEST DIET FOR YOUR BRAIN A US study from Rush University Medical Center shows what you eat– and avoid– can drastically cut your risk of developing Alzheimer’s disease. Participants who strictly followed the “MIND Diet” (a combo of Mediterranean and DASH diets) slashed their risk by 53%; even those who followed it loosely lowered it by 35%. Here, the top foods to include and cut back on. —KRISTIN MAHONEY

EAT THESE: Green leafy vegetables: 1 cup daily Other vegetables: ½ cup daily Nuts: 1/8 cup as a daily snack Berries (strawberries and blueberries): At least two ½-cup servings a week Beans: At least one ½-cup serving, 3–4 times a week

Whole grains: Three servings daily (1 serving = 1 slice of bread, or ¾ cup cooked pasta) Fish: At least one 90g serving per week (not shellfish or fried) Poultry: At least two 90g skinless servings per week (not fried) Olive oil: Use as your primary oil Wine: One 150ml glass daily

AVOID: Red meat: Less than four 90g servings per week Butter and margarine: No more than 1 tbsp daily Cheese: Less than one serving per week Sweets: Less than five servings per week Fried and fast food: Less than one serving per week

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PULSE

HERS GUY

FOLLOW SIBUSISO’S EVERY MOVE I N S TAG R A M : @ s i b u s i s o ko t e l o

KNOWING YOUR STRENGTHS I did high jump, long jump and ran the 100m and 200m sprints. I then quickly found I wasn’t good at long or high jump. So I stuck to what I knew. Sprints. In Grade 7 I was then selected for the KZN under-13 team and I finished 3rd at the national championships.

B O O KWO R M

I have other interests in sports. I do sport shooting. I also really enjoy reading - a lot! I enjoy journals and current research on what’s working in the fitness industry.

HARD WORK PAYS OFF Hard work will always precede anything and you need to work so hard they will not ignore you. Ultimately hard work is always recognised.

NEVER LOOKING BACK I played for UKZN in 2010 and the development side. Then, during my time at UCT I hung up my rugby boots. In 2014 I picked up posing trunks and I’ve never looked back since.

FINDING NEW INTERESTS I bumped into IFBB Pro Andrew Hudson in 2013 at the gym. He spoke to me and let’s just say from there on a year later (to the date) I was on stage.

DON’T DO IT FOR THE GRAM I don’t do it for the likes, or following or to be liked. I do this because if I had to do anything else in this life, it would honestly feel like death.

INSPIRING OTHERS STAY HUMBLE I know it sounds cliché. But one needs to be grounded. One needs to completely understand that they are not bigger than the industry and the sport.

NO ONE OWES YOU No one owes you anything for having a great physique. Feeling entitled to accolades is enough for you not to establish a career in the industry.

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Other than my selfish reasons of wanting to look good, I’m motivated by knowing what I do inspires many.

REFEEDS I have refeed meals every Wednesday and Saturday of-season. And we have a guys’ tradition where we all have our cheat meals together. Lately it’s been Wacky Wednesday but we try and explore other options if and when they arise.

SIBUSISO KOTELO IT’S SCIENCE

SSN Ambassador, Super-Heavyweight bodybuilding champion and closet bookworm Sibusiso Kotelo fills us in on what motivates him, why he loves the squat rack and what it takes to make it in the ever-growing fitness industry. BY CHARELLE JOHNSON

I cannot go without my SSN Multivitamin Pack, The IsoPro and the new BCAA Gain pre-workout. p

TRANSFORMATION

In a little over 10 months I had put on 14kg of thick, striated and full-muscle tissue onto my frame. I went from a decent 114kg, to a staggering 128kg. Lean.


HERS GIRL

PULSE

BEFORE THE GYM

PROGRESS

I’ve always been an athlete. I was a gymnast, track athlete and a hockey player.

I will not give up until I do and look better than the previous me.

NOT FOR EVERYONE

Regardless of my achievements, I still have one or two people who expect me to fail or who think I don’t deserve any of my successes. That alone is motivation enough to push me through the roughest time.

NATURAL HABITAT It came naturally the first time I stepped foot in a gym. I just didn’t know I could take fitness competitions up as a sport until a friend of mine introduced me to it.

WINNING The most rewarding moment in my journey thus far was winning my line up at the IFBB Sedibeng provincials and getting selected into the national team for World Champs and receiving my full Protea Colours Colours.

CAN’T LIVE WITHOUT IT I love my USN BCAA 12:1:1. This is the stuf made in heaven, I tell you. You don’t even need a pre or post workout and best of all, it’s stimulant free.

BE YOURSELF

FOR TH T E GIRLS There are so many young girls who wish to get into the fitness industry but are scared to - they look up to the rest of us. That motivates me more than anything.

DISCIPLINED FOR SUCCESS I chose this industry because of the level of discipline it forces onto you which, for me, is the biggest life lesson one can acquire in order to succeed.

LISTEN TO YOUR BODY Find what interests you. Get a proper coach but mainly listen to your body. You may like a certain division but your body doesn’t agree; go for what works.

FOLLOW V I C TO R I A’ S EVERY MOVE I N S TAG R A M : @_toria717

VICTORIA SETHABELA The bubbly USN Ambassador, IFBB Wellness competitor and personal trainer gives us some insight into her mental process when getting ready for a competition, on keeping it real and why she chose a career in fitness. BY CHARELLE JOHNSON

I am who I am. What you see on social media is exactly what you get in real life. We shouldn’t portray ourselves diferently on social media to who we really are.

BEYON D T HE W E IGHTS

The fitness and bodybuilding industry is not just about lifting weights and gaining muscle. It teaches you the importance of a healthy lifestyle and also taking care of yourself emotionally, physically and psychologically.

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BEAUTY

BEAUTY BASIC:

SHORE UP YOUR BEAUTY STAPLES The New Year is the perfect time to take stock of what you need for your best skin, hair, face, and more

Face po

er

A talc-free, transluce e p r will take away shine and set e-up in place without altering your foundation shade. Talc-free ensures your powder won’t crease and set into pores and fine lines.

S AV E

Real Techniques (R100 - R250 per brush R450 for set of 4 brushes, Clicks)

EXTRA CREDIT: Avoid make-up sponges- apply with a loose, fluffy powder brush for even application.

S AV E

BY JODIE GRAVES

THE NEW YEAR might make you think of foliage, warmer days, and back-toschool sales — but it’s also a good time to restock your beauty staples. he summer can wreak havoc on skin, hair, and nails. he sun, sand, and chlorine can cause your skin to show increased pigmentation,

dryness, and even breakouts. Plus, hot summer temperatures may cause your products to change consistency and lose their potency, so it makes sense to clear out old tubes and bottles and treat yourself to some new supplies. Here are the beauty must-haves that will put you on track for a great new season.

Catrice Prime & Fine Mattifying Powder Waterproof (R98, takealot.com) S AV E

SPLURGE

Make Up For HD Microfinishing Pressed Powder (R695, Metropolitan Cosmetics)

Skin Care S AV E

Nivea Cellular Anti-Age Skin Refining Serum (R220, clicks.co.za)

BEAUTY BASIC:

Skin serum Over the past decade, antioxidants have evolved from being a nice ‘extra’ to a necessary component of an effective skin-care regimen. Mornings are the perfect time to use a serum with antioxidants because it protects the skin from environmental stressors like pollution, an cause free radical generation. which ca They alsso play a role in ageing and even skin cancer formation. EXTRA CREDIT: Choose a serum with

SPLURGE

Vichy Idealia Skin Idealizer Serum (R550, clicks.co.za)

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such as vitamin C. proven antioxidants a pp y tw wo to three drops onto your palm Apply and distribute a thin layer onto clean skin each morning.

Catrice Ultimate Matt Lipstick 0110 (R80, m) takealot.com

SPLURGE

The Body Shop Almond Milk & Honey Soothing & Restoring Body Lotion (R124, thebodyshop.co.za)

BEAUTY BASIC:

Body lotion Warmer temperatures and an increase in humidity can damage your skin, so you may need to up the skin’s moisture.

S AV E

Nivea Rich Nourishing Body Lotion (R35, Clicks)

EXTRA CREDIT: Slather on moisturiser as soon as you get out of the shower to lock in hydration. To make sure you’re getting even more hydration, look for ceramides, essential fatty acids, glycerin or glycols, and hyaluronic acid on the label.


Hair B

Use a brush designed for each job- blush, ncealer, and eyeshadow- since they’re created con to work different contours on the face. EXTRA CREDIT: The denser a make-up brush, the fuller the coverage; the looser the brush hair, the lighter it is. Aim for your brushes to fit in the middle. A denser brush will feel stiffer. Choose nylon synthetic fibres for applying creams and emollients since they y won’t absorb product.

Dove Intensive Repair Shampoo and Conditioner (R49 each, Clicks)

Shampoo and conditioner

Make-up brush

SPLURGE

MAC brushes (from R180 - R450 per brush BUT check out their Snowball Collection their limited edition brush sets)

AUTY BASIC: BEA

Liipstick Go nude: It will be your go-to for any occasion. A natural lip colour will save you time running to the gym and will also make choosing the ht lip for cocktail hour effortless. Follow the righ natural hue of your lip and choose a colour one to two SPLURGE shades deeper. Yves Saint Laurent Beauté Volupté Tint-in-Balm in Call Me Rose (R425, yslbeautyus.com)

S AV E

BEAUTY BASIC:

U TY BASIC:

EXTRA CREDIT: Moisturising lip stains are a must for long wear lips that are chap-free.

This is a great time to switch to nourishing products that meet your needs during the start of the year.

EXTRA CREDIT: Look for SPLURGE products that include keratin Trevor Sorbie repair actives on the label, Smooth & which are key to repairing Hydrate hair from the inside out, Shampoo & helping to prevent damage Conditioner before it happens, and (R159 each, dischem.co.za) keeping hair strong and shiny.

BEAUTY BASIC:

Blow dryer Quality makes all the difference when it comes to speed, durability, and frizz reduction in a dryer. Newer dryers have tourmaline technology, which adds shine to hair. If you think your hair looks dull and lifeless after blowdrying, then consider getting a new hair dryer. Other signs you need an upgrade: Your hair takes a long time to dry and is frizzy or there’s a rattling noise signalling something is wrong with the engine. EXTRA CREDIT: Prep hair with a leave-in conditioner or heat protectant spray before exposing it to heat.

BEAUTY BAS IC:

E Eye cream Eye cream isn’t just for preventing crow’s feet. Puffiness is a common concern among younger and older women alike. Factors like dietary salt intake, lack of sleep, and allergies can all play a role. Look for ingredients like caffeine to help temporarily tighten the skin.

SPLURGE

ghd Air Hairdryer (R1 899, ghdhair.com)

EXTRA CREDIT: Refrigerate eye cream for an extra calming effect; S AV E gently pat on when Kiehl’s Eye Alert applying. (R260, kiehls.co.za) SPLURGE

Clinique Pep-Start Eye Cream (R330 clicks.co.za)

S AV E

BaByliss Hairdryer 2000W (R399, clicks.co.za)

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PULSE

INSPIRATION

The superfit Canadian film and television actress, model, businesswoman and social media star ildiko ferenczi shares some of her workout tips and talks to us about her passion for health and fitness. BY CHARELLE JOHNSON, PHOTOGRAPHY BY JUSTIN PRICE

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At what point did you realise you wanted to begin taking your health seriously? I was always active, but I’d have to say it was after I became an actor that I took my health seriously. With nutrition and fitness comes a gorgeous body and skin. Those perks alone are enough to change one’s life around. When I decided that I wanted to have a baby I wanted to become my absolute healthiest and fittest. I tried getting pregnant


before and it didn’t happen. So I thought it would be worth taking action and getting serious about my health and I left the rest up to God. Once I became pregnant then I kicked it up a notch. I knew I wanted to breastfeed my baby and had to be my healthiest. What went into my body went into building my baby. I am still breastfeeding at 20 months. What has been the most rewarding part of your fitness journey? If you asked me two years ago I would say my acting career opened the doors to so many opportunities throughout my fitness journey. However, now I would say my pregnancy. I would totally recommend any mother planning to have a baby to join this journey of serious fitness and nutrition a few years before conceiving or as soon as possible. My pregnancy was amazing. Of course, I had a few physical obstacles because of my personal frame being so petite and bones not moving. Those things led to a C-section. But other than that I felt so healthy, happy and even the most beautiful I’ve ever felt during my pregnancy. I know how much this journey benefited my son. I would not trade that experience for the world!

How do you incorporate good healthy habits into your daily life? It begins when I open my eyes. I feel I’m more conscious of what goes into my body. I take in extra hydration and nutrition every chance I get. I can’t aford to be run down, I have a little human to take care of. I have to function at optimal health. It’s important for me to stay active, hydrated, nourished, mentally positive and happy. These things led me to my goal of health and well being. The bonus is a beautiful body and youthfulness! Here are some tips I use: • Do your workout

first thing. Get it out of the way. • If you don’t have time or extra cash for the gym you can be creative at home. • For cardio dance for 15-30 minutes to your favourite jams. • There are tons of weight exercises you can use to train. I will be sharing bodyweight training and plyometric videos on YouTube very soon. If you need some weights and don’t have bands or weights. You can get creative with soup/bean cans, water or sand-filled water bottles and water jugs. Moms, you can even incorporate a toddler or baby into your workout for some exercises. I do.

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PULSE

INSPIRATION

In the kitchen you can: • Swap cofee for green tea. • Swap sodas for organic fruit-infused water (homemade). • Swap the crunchy junk food for fresh veggies and dip made with yoghurt and seasoning. Air-popped popcorn is one of my favourite treats. Make sure to cut out anything deep-fried. Just these few simple tips can make a huge diference.

How do you approach your personal diet when you are getting ready for a photo shoot? I don’t like to diet. I just switch unhealthy options for nutritious ones. If I have a shoot I drink extra water, cut down on salty foods and avoid anything that could potentially bloat me. I avoid dairy altogether for at least three days before. I also take in extra protein to fill out in all the right places. I feel this has really been working for me lately. What advice would you give someone who knows nothing about fitness but wants to improve his or her habits? First, ask yourself this “do you want to strive or survive?” If you want to strive ask yourself what will give you the motivation to strive? For me, health is wealth. Ultimately, it’s not about me it’s about the ones I love. We have one body and we must treat it good. Committing to health and fitness rewards me with extra time here on earth with the ones I love. And that is priceless. It’s the best motivation for me. It all begins in your kitchen. Get rid of all the garbage, if it’s not nutritious you don’t need it. Think of what we ate thousands of years ago. Those are the things our body needs to strive. Then get physical. Even if it starts out with 10 minutes of walking each day. Be creative. Find the things that you love to do physically. What are your four favourite supplement products? Actually, I don’t take supplements. Besides nutrition, I’m a huge believer in vitamins and probiotics. I’ll also take protein occasionally. I try to get everything I need from food. I’m also breastfeeding so I’m extra careful with what I put in my temple. 74 | M &F H ER S | JA N/F EB 201 8

How many times a week do you train, and how do you split your training? I like to train 3-4 times a week. I used to train every day for hours. I’ve changed things up and I’m noticing better results with shorter and less workouts. I like to train legs and buns two times a week. I change it up, but presently this is what my week looks like. If my week is too crazy I’ll leave one cardio and leg and buns day out. • Cardio four times a week. • Spin - legs and buns. • Walk incline – abs. • Elliptical – arms and back. • Walk no incline - legs buns. Recently, I stopped training abs for three months. I am now trying a new ab routine to reshape my waist and make it smaller. I found that before and after the baby I had rock-hard abs, but my waist was always a bit wide because of the exercises I was doing... I actually created a ripped, but wider midsection. I’m giving myself a rest so I can reshape my body. You guys can follow my fitness experiment through my social media. So far it seems to be working. What motivates you to keep on track with your health and fitness? It used to be my cutthroat competitive career. But now it’s my son. It’s not just about me anymore. I want to be around for him. What is your favourite motivational quote? It’s funny that you ask that. I am a sucker for quotes, I have been my whole life. I can remember a day when I was around 12 years old when my mother heard a friend of mine gossiping. My mother walked into my room and simply taped a quote to my wall that read “Great minds discuss ideas; average minds discuss events; small minds discuss people”. by Eleanor Roosevelt. My mother introduced quotes to me and I’ve used them throughout my life to reach my goals from fitness to business. I very quickly learned that you become what you surround yourself with. Needless to say, I never played with that little girl again. After that day I took a liking to quotes and started taping quotes to my mirror that were fitting for my situation at hand. Sometimes I needed an extra push to accomplish a goal or sometimes I just

wanted to hear the words from someone that has overcome an obstacle that I was facing. Quotes have been incredibly powerful throughout my fitness journey. Taping quotes to my bathroom mirror became a regular thing. Over the years I’ve been fascinated by life lessons shared by legends such as Elon Musk, Steve Jobs, and Tony Robbins. I love their bios and life stories, and find HUGE clues to their success in their quotes. I could spend hours reading quotes by the greatest that have ever lived! Through this love of quotes, I stumbled upon a passion project. I recently teamed up with Dan Caldwell the founder of the iconic brand “Tapout” and we created “Billionaires Collectibles”. This exciting new journey boasts various autographed treasures that once belonged to legendary athletes, entrepreneurs, and leaders. We curate autographed historical documents from iconic leaders and entrepreneurs and we design an artistic piece that is both an investment and inspiration. It’s a project we love as we see how surrounding yourself with the right influence changes lives the same way it has changed ours! Check us out on Instagram @ BillionaireCollectibles on Twitter @ billionaireCLCT or online at BillionaireCollectibles.com. Because I’m so active on social media these days, this is presently one of my favourite quotes I share with my gorgeous digital media followers, supporters and friends. “Maybe it might not be me that touches a million people, but maybe I’ll touch that one that’ll touch a million.” Mask Charles Lewis. Thank you Muscle and fitness Hers for having me. I’m so happy you tracked me down. It was both an honour and a pleasure talking to you guys. I have always loved and admired the strength and inspiration behind the M&F brand! It’s awesome to be a part of the family.

FOLLOW ILDIKO @spicyLiLpepper

@spicyLiLpepper1


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BEGINNER’S WEIGHTLIFTING PLAN FOR WOMEN Your better-body goals to lose weight, sculpt muscle, and feel healthier from head to toe just got a lot more achievable with this three-month beginner’s guide to strength training BY CAT PERRY | PHOTOGRAPHS BY EDGAR ARTIGA

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In just 12 weeks you’ll feel confident lifting weights that may have intimidated you before. Follow along day by day to own the iron at the gym.

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STARTING A WEIGHTLIFTING REGIMEN can turn years of slow weight gain into a sculpted, stronger physique- but only if you have an efective game plan. his 12-week beginner’s liting plan for women will do just that and more. Want to burn more fat in a shorter amount of time, build muscle to live a richer and stronger life, and shit your cardio-focused itness into high gear with a balanced weightliting program for women? You’ve come to the right place, and now is the right time to get started. We tapped trainer Lisa Niren, CPT, an instructor at Cityrow and Cyclebar in New York City, USA, to come up with a comprehensive program for women that attacks trouble zones from all fronts using cardio, plyometrics, and of course strength training. Use it to guide you through three months of the best sculpting and fat burning you’ve ever put your mind (and body) to.

MONTH

A

1

Repeat this cycle for Weeks 1 to 4.

B

DAY 1

WARM-UP A Best dynamic warm-up moves: Pick at least three stretches that keep you moving and work the body parts you’ll be training that day; do them for five minutes total. Walkouts with a Push-up, T-spine Rotation, Inchworm, Lunge with a Twist, Knee to Chest, High Knees, Butt Kicks, T-push-ups, Alternating Side Lunges, Toy Soldiers B Core workout: In addition to a dynamic warm-up, activate your core (which includes your abdominals, back, and muscles around your pelvis) before weight training. “Your core acts as an isometric or dynamic stabiliser for movement, transferring force from one extremity to the other”, Niren says. WORK OUT Strength training: 1. Almost every workout includes 5x5 strength

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exercise, completing five sets of five reps, during the main lifting workout. This will deliver a challenge to muscles when they’re freshest. How to: For 5x5s, pick a difficult weight and, if possible, up the weight used with each set. Within each month, try to increase your starting weight. You’ll also want to rest more between sets, from one to two minutes. 2. You’ll also do straight sets of exercises. How to: Do between eight and 20 repetitions of each move using lighter weights than you did for 5x5s. “Aim to complete the set unbroken. Struggling for the last few reps is a good plan. Rest as little as possible; if you need more rest, reduce the weight”, Niren advises. Cardio: Some weight-training days include cardio that can be done as highintensity intervals: running, rowing, spinning. Rest days: You’ll have two days’ rest each week, but you can also do cardio on one of those days for an “active rest day”. Do some form of cardio, but at a lower intensity.

HT S E E R IG H E LL T F O R A C IS E S E X E R AY 1. FOR D

STRAIGHT SETS: Russian Kettlebell Swing 3 x 15–20 Back Squat 5 x 5 (Increase weight each set and each week if possible; track results.) Dumbbell Romanian Deadlift 3 x 12–15 Leg Extension 3 x 12–15 Leg Curl 3 x 12–15 Barbell Hip Thrust 3 x 12–15 CARDIO: 20 minutes on rower, treadmill, indoor cycle, or any other cardio equipment. DAY 2 CORE: 3-minute drill: Forearm plank 30 seconds, side plank right 30 seconds, side plank left 30 seconds. Repeat 3x through, working up to no rest. STRAIGHT SETS: Medicine Ball Chest Pass against wall 3 x 15–20 Strict Pushup (or on knees) 5 x 5 Barbell Bench Press 3 x 12–15 Bentover Row 3 x 12–15

DUMBBELL SHOULDER PRESS

Stand with feet at hip width, arms bent, holding a dumbbell in each hand just above your chest (A). Bracing your core, lift DBs overhead until hands are above, and slightly behind head, and elbows are locked out (B). Return DBs slowly to start.

Dumbbell Shoulder Press 3 x 12–15 Barbell or Dumbbell Curl 3 x 12–15 Dip 3 x 12–15 DAY 3 CORE: Incline Crunch 3 x 12–15 Back Extension 3 x 12–15 STRAIGHT SETS: One-arm Russian Kettlebell Swing (If needed, do two arms.)

HAIR & MAKE-UP BY CHRISTIE CAIOLA

HOW IT WORKS Month 1 focuses on lifting safely with light loads. Month 2 adds more weight, lowers the reps, and builds strength. Month 3 primes every muscle-building mechanism by frequently changing rep schemes.

CORE: Lying Leg Raise 3 sets x 10–15 reps Lying Toe Tap 3 x 10–15 Stability Ball Crunch 3 x 10-15


12-WEEK BEGINNER’S GUIDE A

BULGARIAN SPLIT SQUAT

Holding a dumbbell in each hand, stand about a metre in front of a flat bench. Place the top of your right foot on top of the bench and hop forward a little more if necessary so you’re not too close (A). Lower into a squat, bending left knee about 90 degrees (B).

3 x 15–20 Barbell Deadlift 5 x 5 Wide-grip Lat Pulldown 3 x 12–15 Leg Press 3 x 12–15 Bentover Barbell Row 3 x 12–15 Bulgarian Split Squat with Dumbbells 3 x 12–15 Jump Squat 3 x 12–15 TOP: LULULEMON SPORTS BRA; BOTTOM: LULULEMON SHORTS; SHOES: ADIDAS SNEAKERS

CARDIO: 20 minutes on rower, treadmill, indoor cycle, or any other cardio equipment. DAY 4

B

TUCKUP

Lie faceup on the floor with your arms stretched overhead and your legs straight, fleet flexed. Lift arms and feet slightly of floor (not shown). Bring arms quickly in an arc out to your sides and then straight in front of you as you simultaneously also bring your knees and chest into a situp position (shown). Lower into starting position without letting your hands and feet touch floor.

ACTIVE REST DAY DAY 5 CORE: 3 x 15 Stability Ball Jackknife Stability Ball Plank STRAIGHT SETS: Turkish Get-up or Half Turkish Get-up (easier if newer to movement) 5 x 5 Pull-up (banded, assisted machine) 3 x 12–15 TRISET: Dumbbell Side Lateral Raises 3 x 12–15

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A

B

TURKISH GET-UP

Lie down on your right side, knees bent, holding a kettlebell in your right hand. Roll onto your back and then straighten your right arm over your chest. Bend your right knee, foot flat on floor. Straighten left leg, foot flexed, right arm resting about 45 degrees out to side (A). To start move, use your abs to sit up to your left elbow and fluidly push up to a straight arm, keeping eyes on kettlebell throughout (B). Push hips up until your hips are at knee height (C). Sweep left foot between your anchor arm and right leg until your left knee is just below your hips (D). Press bell up until your body forms a straight line from the bell to your left knee, while rotating your hips to the front (E). Press through your right leg to come to full standing position with right arm still overhead, looking ahead now rather than at the bell. Reverse motion under control.

C

WEIGHTLIFTING TERMS DEFINED Straight set: Do listed number of reps/sets for a move, resting up to one minute between sets; move on to next exercise. Superset: Two exercises, working opposing muscle groups (like quads and hamstrings), done back-to-back without rest in between them, which helps build endurance and muscle definition. Triset: Like a superset but with three moves, all working same muscles. Plyometrics: “Plyometrics (aka plyos) boost power, explosiveness, and stamina. They teach you to stretch muscles before contracting them", Niren says. The sixth day of each week includes plyos. Tabata: Do each move for 20 seconds, then rest for 10 seconds, alternating between moves for eight rounds (four minutes). FOR MORE WORKOUTS GO TO MUSCLEANDFITNESSHERS. CO.ZA

D

E

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Standing Military Press 3 x 12–15 Reverse Flye 3 x 12–15

HERS 12-WE

NER’S GUIDE

DAY 6 A

CORE: 3 rounds, 30 seconds each Tuckup Mountain Climber Superman (aka Arch-ups) STRAIGHT SETS: 3 x 30 seconds Pop Squat (tap hands inside feet then outside them) Leg extensions 2 x 20 (light weights) Leg curls 2 x 20 (light weights) PLYO: Repeat three to five rounds of the exercises below in a row, resting one minute between each round: 10 Squat Jumps 10 Stepup Jumps on a bench per leg 15 Reverse Lunges per leg DAY 7 REST DAY

Repeat this weekly cycle for Weeks 5 to 8. DAY 1 CORE: (Can omit the weight below to regress and add it as you get stronger.) Dumbbell Weighted Leg Lifts 3 x 15 Dumbbell Weighted Toe Taps 3 x 15 Dumbbell Weighted Knee Tucks 3 x 15 STRAIGHT SETS: Heavy KB Farmer’s Walk 3 rounds Barbell Back Box Squat 5 x 5; increase weight each round

TOP: INDUSTRY CLOTHING; BOTTOM: CHAMPION LEGGINGS; SHOES: ADIDAS SNEAKERS

TRISET: 10–12 reps; 4 rounds Dumbbell Goblet Low Box Squat Bulgarian Split Squat

Seated Calf Raise CARDIO: 20–30 min. on rower, treadmill, indoor cycle, or any other cardio equipment.

BARBELL DEADLIFT

DAY 2 CORE: 2 x 30 seconds each Try to do this without rest; if you need to, start with 15 seconds and work your way up to 30. Side Plank Right; add hip drop in the second and third round Side Plank Left; add on hip drop in the second and third round

B

Stand behind a weighted barbell, feet hip width, keeping barbell against your shins. Lower hips into a squat, keeping a natural arch in your lower back; grip bar just outside shins with an overhand grip. Gaze down and ahead of you (A). To lift bar, engage core and use your hamstrings to lift bar until hips and knees are fully extended (B). Lower bar, keeping it close to your shins throughout, until you feel a stretch in your hamstrings.

A

STRAIGHT SETS: Med Ball Chest Pass 3 x 15 Bench Press 5 x 5, increasing weight each round SUPERSET: Rear Lateral Raise 3 x 10–12 Reverse Flye 3 x 10–12 SUPERSET: Triceps Pushdown 4 x 15 Bench Dip 4 x 12 DAY 3 CORE: Stability Ball Oblique Crunch 3 x 15 Stability Ball Pike-up 3 x 15 STRAIGHT SETS: Double KB Swing 3 x 15 Deadlift 5 x 5

DUMBBELL BENCH PRESS

Lie on a flat bench holding a dumbbell in each hand, feet flat on the floor. Keep elbows close to body with dumbbell parallel to biceps (A). Breathe out and press weight over chest. Return to start (B).

B

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HERS 12-WEEK BEGINNER’S GUIDE JUMPING JACK PRESS

Stand holding a dumbbell in each hand, arms bent with weight in front of chest and feet together. Jump feet out to sides while pressing dumbbells overhead until arms are locked out (shown). Jump feet back together and bring arms back to chest level.

Barbell Hip Thrust 3 x 10–12 TRISET: Goblet Squat 3 x 10–12 Side Swing (Hold a KB in each hand. Keep left hand at side and swing right arm at right side, using legs to drive movement.) 3 x 10–12 per side Skater Jump 3 x 10–12 CARDIO: 20–30 min. on rower, treadmill, indoor cycle, or any other cardio equipment.

DAY 4 ACTIVE REST DAY

DAY 5 CORE: 3 x 30 seconds Plank to Superman Plank

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GOBLET BOX SQUAT

Stand with heels against a 30 to 45cm box (the lower the box, the harder the move), holding a kettlebell handle or one end of a dumbbell. Engage your abs, and starting with your hips, lower into a squat until your butt lightly touches the surface (shown). Fire your glutes, quads, and hamstrings to return to standing.

Plank (alternating same knee to same triceps) Plank alternating knee to opposite triceps STRAIGHT SETS: Kettlebell Thruster 3 x 15 Pullup (strict, assisted, or negatives) 5 x 10 TRISET: Close-grip Cable Row 4 x 10–12 Back Extension (Hyperextensions) 4 x 10–12 Inverted Row 4 x 10–12 Row 3 x 10 (one row on each side is one rep) DAY 6 CORE: 3 x 30 seconds each Mountain Climber Body Saw Russian Twist (with weight or without) STRAIGHT SETS: Dumbbell Renegade

TABATA: 4 minutes, 8 rounds, 20 on, 10 of Quick Feet (aka Happy Feet) Plank Up/Downs PLYO: Repeat three rounds of the exercises below in a row,

resting for one minute between each round: Jump Lunge x 12 Jumping Jack Press x 12 Burpee x 12

DAY 7 REST DAY

SUPERMAN PLANK

Get into the top of a push-up position, aka plank, until your body is in line from top of head to your heels. Lift your right arm and left foot at the same time (shown). If this is too hard, widen your feet a few centimetres or just lift your leg. Return to start.


A

M

H

Repeat this weekly cycle for Weeks 9 to 12. DAY 1 CORE: 3 x 10 Single-leg Hip Thrust (each leg) Sprinter Ab Get-up (each side) 5 x 5: Barbell Front Squat 5x5 STRAIGHT SETS: Weighted Reverse Barbell Lunge 4 x 8–10 Lying Leg Curl 4 x 8–10 Leg Extension 4 x 8–10 Dumbbell Narrow Squat 4 x 8–10 Box Jump 4 x 8–10

A

B

CARDIO: 20–30 minutes rower, treadmill, indoor cycle, or other cardio equipment.

DAY 2 CORE: TRX or Stability Ball Plank to Pike 3 x 15 TRX Mountain Climber or regular Mountain Climber 3 x 15 Jump rope 1 minute STRAIGHT SETS: Round the World Push-up 3 x 5 full reps (Do 5 push-ups, walk hands right 90 degrees; do 5 more; continue in other direction for reps.)

BAND-ASSISTED PULL-UP

B

Bench Press 5 x 5 (Increase weight each round.)

BARBELL STATIC LUNGE

Grab a fixed barbell and lift it overhead so it’s resting on the tops of your shoulders. Place your left foot about a metre ahead of your right, bending left knee slightly (A). Engage core and lower torso straight between feet until both knees are bent 90 degrees (B), not letting front knee go past toes. Push through front heel to return to standing.

BAND-ASSISTED PULL-UP

Attach a band to a pull-up bar (the more resistance in the band, the more support you’ll get). Press left foot into band until leg is straight; let other foot hang beside it (A). (It can also help to stand on a step that’s beneath and slightly behind the pull-up bar and then step foot into band.) Reach up and grab bars with overhand grip. Lift body into a pull-up until chin is above bar (B). Lower down and repeat.

TRISET: Side Lateral Raise Seated Barbell Press High Rope Pull

DAY 3 CORE: Stability Ball Oblique Crunch 3 x 10 Stability Ball Pike-up 3 x 10 Stability Ball Hip Raise 3 x 10 STRAIGHT SETS: Barbell Static Lunge 5 x 5 Weighted Step-ups 4 x 8–10

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A

B

PLYO SQUAT TO STEP-UP

Hold a dumbbell in each hand and stand about a foot away from a 30 to 45cm box. Lower hips back into a squat, keeping chest up as you bring dumbbells into a curl in front of your chest, palms facing each other, gaze forward but down (A). Explosively jump up, extending hips and knees at top, while straightening arms at sides (B). Land softly and immediately step right foot flat onto box (C) and step up, leaving left leg to trail behind box (D). Step back down and repeat squat jump.

Leg Curl 4 x 8–10 Leg Press 4 x 8–10 Bosu Ball Squat 4 x 8–10 TRISET: Stif-leg Deadlift 4 x 8–10 Sumo Dumbbell Squat 4 x 8–10 Weighted Glute Bridge (on Smith machine or with barbell) 4 x 8–10 CARDIO: 20–30 minutes rower, treadmill, indoor cycle, or any other cardio equipment.

Slam 3 x 15 Barbell Deadlift 5 x 5 Assisted Pullup 3 x 10 TRISET: Wide-grip Pulldown 4 x 8–10 Underhand Cable Pulldown 4 x 8–10 One-arm Dumbbell Row 4 x 8–10 SUPERSET: 3 x 8–10 Alternating Biceps Curl Hammer Curl

DAY 6 DAY 4 ACTIVE REST DAY

DAY 5 CORE: Barbell Ab Rollout (or use ab wheel) 3 x 15 STRAIGHT SETS: Overhead Medicine Ball

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CORE: TRX Mountain Climber (or hands on BOSU or on floor) 3 x 15 Body Saws (in TRX or without) 3 x 15 Russian Twist (with or without dumbbell) 3 x 15 PLYO: Tuck Jump with med ball or Jump Squat with

med ball (regression) 3 x 15

A

STRAIGHT SETS: 3 rounds Plyo Squat to Step-up x 20 (10 each leg) Uneven Medicine Ball Push-up x 15 Cardio burst x 30 sec. (Medicine Ball Slams) FINISHER: 5 min, as many rounds as possible (AMRAP) 20 x Squat Jump 30 x Switch Lunge Jump (each leg) 15 x Chest-to-Ground Burpee 10 x Chest-to-Ground Push-up

DAY 7 REST DAY

B

HIGH ROPE PULL

Stand in front of a cable machine with the rope attachment clipped onto the high pulley. With arms straight, step feet back and lean back slightly until there is light tension on the cable (A). Engage abs and pull rope back, keeping elbows high, until hands are close to torso (B). Slowly lower weight until it nearly touches the weight stack.


C

D

TOP: LORNA JANE SPORTS BRA; BOTTOM: YEBA SHORTS; SHOES: ADIDAS SNEAKERS

SPRINTER SIT-UP

Lie face-up with hands at sides but engaged, feet flexed. Use abs to bring your left knee and right hand close to each other as you lift your torso, keeping left hand low but engaged and right leg straight (shown). Lower to start; repeat on opposite side. For an added challenge, keep the anchoring leg lifted a few centimetres of the floor.

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BEGINNER’S GUIDE TO

CLEAN EATING Fad diets don’t work. For a body that looks and functions at its best, it’s simply a matter of choosing cleaner foods and developing healthy eating habits, ones that are easy enough to enjoy day after day, year after year. Now is the perfect time to get started. BY TOBY AMIDOR, MS, RD

WHAT DOES IT REALLY MEAN TO eat clean? In a nutshell, clean eating is about following a diet of wholesome foods that don’t contain a laundry list of ingredients, additives, or preservatives and are, at most, minimally processed. (Note that many foods that do undergo processing, like milk and whole-grain crackers, still contain good-foryou nutrients. The processed foods you should minimise are either those you can easily make on your own, like breadcrumbs, or those refined to the point of losing most of their nutritional value.) Unlike many fad diets that restrict whole nutrient groups or manipulate timing and type of foods, a clean-eating plan features food that is good for you while helping you perform at your best. That means having a variety of choices: whole grains, fruits, vegetables, lean protein, dairy, and healthy fats. To help you get started, we’ve created a two-week plan that allows you to mix and match your meals. Choose fresh whenever possible, but if it’s not available or too expensive, use canned or frozen foods with minimal added ingredients. Jump-start your healthy eating habits with this game-changing two-week plan and get ready to start feeling great about how you feel, look, and perform! 86 | M &F H ERS | JA N /F EB 201 8


YOURTWO-WEEKCLEAN-EATINGPLAN Follow these guidelines for success: Mix and match breakfast, lunch, and dinner and add one to three snacks when you’re hungriest. Three meals and two snacks will equal about 1800 calories per day (500 calories per meal; 150 per snack). Create a schedule for your meals and snacks. If you go more than five hours without food, insert a snack to keep your body from getting hungry and from breaking down precious muscle. Eat a meal 90 to 120 minutes before your workout. If you can’t get one in, fuel up with a snack 20 to 90 minutes beforehand. If your workout session doesn’t finish around your scheduled meal time, grab a recovery snack like chocolate milk, Greek yoghurt, or a

protein smoothie to help replenish fluids and provide a balance of nutrients for recovery. If you’re still hungry after you finished your allotted daily meals and snacks, drink a cup of tea or other zero-calorie beverage; it may not be hunger but rather boredom, thirst, or another emotional response. If you are still hungry for several days on the plan, you may need to add an additional snack into your daily eating regimen. Enroll a friend (or two or three!) to follow this two-week clean-eating diet with you. It’s always helpful to have someone to discuss accomplishments with and help you up when you’re feeling down. Friends help you stay motivated and positive. Having support is an important part of any diet.

DIET PLAN:

BREAKFAST 1 tsp agave syrup

CLAUDIA TOTIR/GETTY IMAGES

1  OVERNIGHT OATS Combine ½ cup rolled oats, ⅔ cup non-fat milk, 1 scoop whey protein powder, 1 tbsp 100% maple syrup, and ½ tsp ground cinnamon in a sealed mason jar and refrigerate overnight. When ready to eat, top with 1 cup strawberries, blueberries, or raspberries and 2 tbsp slivered almonds. Option: 1 cup coffee with ¼ cup low-fat milk and

Calories: 510, Protein: 30g, Carbs: 76g, Fat: 12g 3 TROPICAL SMOOTHIE Blend together the following: ¾ cup fresh or frozen mango chunks ¾ cup fresh or frozen pineapple chunks 1 (150g) container non-fat plain Greek yoghurt ½ cup unsweetened

coconut milk 2 tsp 100% maple syrup 2 scoops whey protein powder Calories: 434, Protein: 45g, Carbs: 53g, Fat: 6g 4  EGG WRAP Top a 20cm whole-wheat tortilla with scrambled eggs (1 egg plus two egg whites using non-stick cooking spray), 2 tbsp Monterey Jack cheese, 2 tbsp cooked black beans, and 2 tbsp salsa. Roll and top with ¼ avocado, cubed.

Calories: 430, Protein: 20g, Carbs: 66g, Fat: 11g 7  COTTAGE CHEESE AND FRUIT 1 cup low-fat cottage cheese 1½ cups diced cantaloupe or honeydew melon ¼ cup granola Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup

Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup

Calories: 473, Protein: 35g, Carbs: 53g, Fat: 14g

Calories: 503, Protein: 28g, Carbs: 48g, Fat: 24g

8 MEDITERRANEAN BREAKFAST BOWL Prepare ¾ cup cooked quinoa. Top with 1 egg cooked over easy in 1 tsp coconut oil. Add ½ cucumber, sliced; 1 plum tomato, sliced; ¼ bell pepper, sliced; and 2 tbsp each tzatziki and hummus.

5 HIGH-PROTEIN SMOOTHIE Blend together the following: ¾ cup frozen unsweetened strawberries ¾ cup frozen unsweetened pineapple chunks ½ cup low-fat milk or unsweetened almond milk 1 (150g) container non-fat plain Greek yoghurt 2 scoops whey protein powder 2 tbsp oat bran 1 tsp agave syrup Calories: 481, Protein: 51g, Carbs: 64g, Fat: 5g 6 CEREAL AND MILK 1¾ cups whole-grain cereal 1¼ cups low-fat milk or unsweetened almond milk ½ banana, sliced 2 tbsp slivered almonds

2  POWER EGGS AND TOAST Make an omelette with 1 egg plus 4 egg whites that’s filled with ½ cup chopped vegetables like onions, bell peppers, or mushrooms and topped with ¼ cup crumbled feta cheese (use non-stick cooking spray). Serve with 1 slice thin whole-grain toast topped with ¼ mashed avocado and 2 slices tomato and sprinkled with sea salt. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup Calories: 450, Protein: 32g, Carbs: 30g, Fat: 23g

Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup

Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup Calories: 418, Protein: 19g, Carbs: 53g, Fat: 15g 9 NUTTY WAFFLES AND FRUIT Top 2 (10cm) whole-wheat wales with 1 tbsp natural peanut or almond butter, ½ diced mango, 2 tbsp unsweetened coconut flakes, and 1 tbsp unsalted dry-roasted peanuts; drizzle with 2 tsp 100% maple syrup. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup Calories: 472, Protein: 14g, Carbs: 63g, Fat: 21g 10 HEARTY OATS ½ cup old-fashioned oats 1 cup low-fat milk or unsweetened almond milk 1 tbsp natural peanut or almond butter ½ banana, sliced 2 tbsp chopped unsalted dry-roasted peanuts or almonds Calories: 503, Protein: 22g, Carbs: 60g, Fat: 22g

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11 CHOCO PEANUT SMOOTHIE Blend together the following: 1 frozen banana ¼ cup low-fat milk or unsweetened almond milk 1 (150g) container nonfat plain Greek yoghurt 1 tbsp natural peanut butter 1 tbsp unsweetened cocoa powder 2 tsp agave or other sweetener of choice Calories: 387, Protein: 25g, Carbs: 53g, Fat: 10g 12 PROTEIN POWER 1 (150g) container non-fat vanilla Greek yoghurt 1 cup seedless grapes 2 tbsp chopped unsalted dry-roasted almonds or pistachios

13 BREAKFAST PIZZA Toast 1 whole-wheat English muin in a toaster oven, topping each half with 2 tbsp low-sodium tomato sauce, ¼ cup shredded part-skim mozzarella cheese, and 1 sliced button mushroom. Cook at 180°C for 5 to 7 minutes, or until cheese melts. Serve with ½ grapefruit or 2 clementines. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup Calories: 407, Protein: 26g, Carbs: 50g, Fat: 13g 14 ENGLISH MUFFIN AND MORE

Serve with 1 egg and 2 egg whites scrambled in 2 tsp unrefined coconut oil.

1 whole-wheat English muffin topped with 2 tbsp natural peanut butter ½ cup low-fat cottage cheese 1 cup sliced strawberries or blueberries

Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup

Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup

Calories: 466, Protein: 33g, Carbs: 40g, Fat: 20g

Calories: 500, Protein: 30g, Carbs: 57g, Fat: 19g

TOP CLEAN-EATING DOS AND DON’TS Everybody says they eat clean, but you’d be surprised at what passes for a clean diet. Here’s how to stay on track. DO make time to prep ingredients in advance. Once a week, cook proteins like chicken and beef. Spend about 10 to 15 minutes prepping vegetables either at night or in the morning before heading out (not too far in advance or they can lose nutrition and wilt). DO make a shopping list organised according to the flow of the supermarket. Most stores start with produce, so begin your list there and continue with the types of foods you encounter as you walk through the aisles. This will make your trip more eicient. DON’T forget to measure ingredients so you don’t end up with large portions. Even an extra tablespoon or two of salad dressing or oil can add up to hundreds of extra calories. It’s fine to make extra if you’re saving half for later- just don’t overdo it. DON’T forgo cooking and end up speed-dialling pizza or Chinese food delivery. If you go out for a quick bite,

homemade) Sauté ¼ sliced bell pepper, ½ sliced plum tomato, 2 sliced mushrooms in 1 tbsp olive oil Side: 1 cup seedless grapes Calories: 512, Protein: 15g, Carbs: 51g, Fat: 30g

1 GREEK SALAD 3 cups shredded romaine lettuce 1 plum tomato, sliced ¼ cucumber, sliced 2 button mushrooms, sliced ¼ cup shredded carrots 1 hard-boiled egg, sliced ¼ cup feta cheese 2 tbsp balsamic vinaigrette (preferably homemade) 8 whole strawberries dipped in 2 tbsp whole-milk ricotta

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cheese, drizzled with 2 tsp agave or other sweetener Calories: 478, Protein: 19g, Carbs: 36g, Fat: 29g 2 MEDITERRANEAN WRAP 1 (20cm) whole-wheat tortilla 2 tbsp hummus 1 slice (20g) low-fat cheese (like Swiss or cheddar) 1 tbsp balsamic vinaigrette (preferably

plan it in advance at a restaurant that ofers healthy fare.

3 GRILLED CHEESE AND SALAD Grilled cheese with: 2 slices thin 100% whole-wheat bread 2 slices (40g) low-fat cheese (like Swiss or cheddar) 2 slices tomato 1 tbsp pesto sauce 1½ cups tomato soup (made without cream) Side salad with: 1½ cups shredded romaine lettuce 2 button mushrooms, sliced ¼ cup shredded carrots ¼ cucumber, sliced 1 tbsp balsamic vinaigrette (preferably homemade) Calories: 499, Protein: 24g, Carbs: 64g, Fat: 18g

DO hydrate on water and low-calorie drinks throughout the day. Aim for about 8 to 10 cups per day. (Remember fruits and vegetables do count toward your daily fluids.) DON’T choose sweet treats just because they are labelled “organic” or “GMO-free”- they are still junk food! If you choose to indulge, build it into your diet and plan for a reasonable portion. (Check the serving size before eating.) DO get right back on the diet if you fall of the wagon. Everyone eats more than they should every so often. However, you need to brush it of, focus, and stay motivated to continue. DON’T avoid carbs entirely- you need them to help provide energy for workouts. Just choose the right ones. Have a pre-workout snack about 20 to 90 minutes before exercise, with carb-rich oferings such as ½ cup oatmeal with low-fat milk, 1 brown rice cake topped with 1 tbsp hummus, or ½ peanut butter and banana sandwich.

4 HEARTY SALAD Green salad topped with beans: 3 cups shredded romaine lettuce 1 plum tomato, sliced ¼ cucumber, sliced 2 button mushrooms, sliced ¼ cup shredded carrots ½ cup cooked beans (if canned, then no salt added) ¼ cup shredded part-skim mozzarella ¼ avocado, sliced 2 tbsp honey-lime vinaigrette or balsamic vinaigrette (preferably homemade) 1 orange or 2 clementines Calories: 500, Protein: 17g, Carbs: 54g, Fat: 25g


HERS 12-WEEK BEGINNER’S GUIDE Side: 1 orange Calories: 522, Protein: 39g, Carbs: 46g, Fat: 22g 12 TUNA SALAD 3 cups shredded romaine lettuce 1 plum tomato, sliced ¼ cucumber, sliced 2 button mushrooms, sliced ¼ cup shredded carrots * 90g light tuna (canned in water) ¼ cup crumbled feta cheese 2 tbsp balsamic vinaigrette (preferably homemade)

5  TURKEY SANDWICH 2 * ¼ 2 1 8

slices whole-grain rustic bread 90g grilled skinless turkey or chicken breast cup arugula or baby spinach slices tomato tbsp pesto or hummus whole strawberries dipped in 2 tbsp wholemilk ricotta cheese, drizzled with 2 tsp agave or other sweetener

Calories: 537, Protein: 40g, Carbs: 59g, Fat: 19g

6  TUNA-LENTIL BOWL 1 cup shredded romaine lettuce ½ cup cooked lentils (no salt added, if canned) * 60g chunk light tuna (canned in water) ½ avocado, diced 2 tbsp shredded low-fat cheddar cheese 1 tbsp balsamic vinaigrette (preferably homemade)

(preferably homemade) 2 lemon slices Calories: 490, Protein: 38g, Carbs: 44g, Fat: 19g 8  SALMON AND SIDES

Side: 1 cup seedless grapes

* 140g baked salmon fillet, cooked in 2 tsp olive oil with a sprinkle of sea salt and black pepper ¼ avocado, sliced 10 black olives 8 fresh strawberries

Calories: 495, Protein: 28g, Carbs: 48g, Fat: 23g

Calories: 470, Protein: 36g, Carbs: 14g, Fat: 30g

7  CHICKEN-QUINOA BOWL

9  VEGGIE WRAP

B O N A PPE T I T/A L A M Y; S T O C K F O O D/ G E T T Y IM AG E S

1 cup shredded kale ¾ cup cooked quinoa * 90g grilled skinless, boneless chicken breast, sliced 5 grape tomatoes, halved 2 tbsp crumbled feta cheese 2 tbsp chopped parsley 1 tbsp slivered almonds 1 tbsp balsamic vinaigrette

1 (20cm) whole-wheat tortilla ¼ cup cooked pinto beans (no salt added, if canned) ¼ cup chopped red cabbage 2 tbsp shredded part-skim mozzarella 2 tbsp salsa 2 tbsp non-fat plain Greek yoghurt ¼ avocado, sliced 1 cup diced melon

Side: 1 pear Calories: 514, Protein: 28g, Carbs: 46g, Fat: 25g 13 MEZE PLATTER

Calories: 456, Protein: 18g, Carbs: 63g, Fat: 18g 10  VEGGIE-BEEF BOWL * 90g grilled lean beef, thinly sliced ½ cup cooked quinoa ½ cooked chickpeas (no salt added, if canned) ½ cup steamed broccoli ½ cup spinach sautéed in 1 tsp olive oil 2 lime slices Side: 2 tbsp non-fat plain Greek yoghurt with ½ cup blueberries Calories: 519, Protein: 43g, Carbs: 62g, Fat: 13g 11  SALMON-NOODLE BOWL 1 cup cooked buckwheat noodles * 140g baked salmon fillet, cooked in 2 tsp olive oil with a sprinkle of sea salt and black pepper, cut into bite-size chunks 4 grilled or roasted asparagus spears drizzled with 1 tsp olive oil with a sprinkle of sea salt and black pepper, cut into 5cm pieces ¼ cucumber, sliced

1 hard-boiled egg * 60g cubed low-fat cheese (like Swiss or cheddar) ¼ cup hummus 10 olives 1 plum tomato, sliced ½ cucumber, sliced ½ cup sliced jicama ¼ red bell pepper, sliced Sprinkle sea salt and black pepper 1 (10cm) whole-wheat pita Side: 2 clementines or 1 orange Calories: 523, Protein: 34g, Carbs: 60g, Fat: 20g 14  CHICKEN AND AVOCADO WRAP 1 (20cm) whole-wheat tortilla ¼ avocado mashed onto tortilla * 90g grilled skinless, boneless chicken breast, sliced 2 tbsp shredded low-fat cheese (like Swiss or cheddar) ½ cup shredded romaine lettuce 2 slices tomato Side: 1 apple Calories: 517, Protein: 37g, Carbs: 59g, Fat: 19g

CLEAN CUISINE SHOPPING LIST Avocado, olives Lean proteins like eggs, chicken breast, turkey breast, tuna (fillet or chunk light), salmon, pork loin, lean beef, tofu Black beans, pinto beans, chickpeas, lentils (no salt added) Berries, apples, pears, citrus, banana, melon, grapes, lemon Veggies and fruits: lettuce, kale, spinach, broccoli, cauliflower, carrots, mushrooms, celery, tomatoes, bell peppers, cucumbers, sweet and russet potatoes Whole grains like quinoa, brown rice, whole-wheat (or legume) pasta, buckwheat (soba) noodles, sorghum Rolled oats, whole-grain waffles 100% whole-grain crackers, wholewheat pita, wholewheat wrap, thinly sliced whole-grain bread, whole-wheat English muin Unsalted dry-roasted peanuts, almonds, pistachios Natural peanut or almond butter Low-fat milk or almond milk Olive oil, non-stick cooking spray, unrefined coconut oil, sesame oil Balsamic vinaigrette or other oil-based salad dressing Non-fat plain Greek yoghurt and low-fat cottage cheese Cheese like crumbled feta, whole-milk ricotta, part-skim mozzarella, cheddar Agave syrup or 100% maple syrup Whey or plant-based protein powder Granola or muesli Salsa, hummus, pesto

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HERS 12-WEEK BEGINNER’S GUIDE

Calories: 493, Protein: 37g, Carbs: 43g, Fat: 21g 2 BEEF STIR-FRY Marinate 120g thinly sliced lean beef in 1 tbsp each low-sodium soy sauce, agave syrup, and fresh lemon juice and 1 tsp Dijon mustard. Stir-fry beef in 2 tsp sesame oil, then add 1 chopped scallion, 3 sliced mushrooms, ¼ cup fresh green beans, and 2 tbsp shelled edamame. Serve over ¾ cup cooked brown rice or sorghum.

For salad: 1½ cups arugula, 1 sliced radish, ⅛ sliced red onion; dress with 2 tsp olive oil, 2 tsp lemon juice, sea salt, and black pepper. Side: 8 whole strawberries dipped in 2 tbsp whole-milk ricotta cheese, drizzled with 2 tsp agave syrup. Calories: 473, Protein: 40g, Carbs: 22g, Fat: 26g 5 SAUTÉED SOLE Sprinkle 140g sole (or other white fish) with sea salt and black pepper; brush with 1 tsp olive oil. Heat ¾ cup dry white wine in a skillet over medium heat. Cook sole, then sprinkle with 2 tsp capers. Serve with 2 cups spinach, sautéed in 2 tsp olive oil, and 1 cup cooked quinoa. Side: 1 orange or 2 clementines

Calories: 484, Protein: 35g, Carbs: 54g, Fat: 14g

Calories: 515, Protein: 27g, Carbs: 50g, Fat: 20g

3 ASIAN TUNA Marinate 140g tuna fillet in 2 tbsp low-sodium soy sauce, 1 tbsp rice wine vinegar, 2 tsp grated ginger, 2 tsp chopped scallions, 1 minced garlic clove, ½ tsp agave syrup, and ½ tsp sesame oil. Grill or bake tuna in the oven. Roast 5 asparagus spears sprinkled with 2 tsp olive oil and sea salt and black pepper. Serve with 1 cup cooked buckwheat (soba) noodles and 1 cup diced melon.

6 STEAK AND POTATO Cook 90g lean grilled steak and pair with ½ baked potato topped with 2 tbsp non-fat plain Greek yoghurt and 2 tbsp salsa. Serve with 1 cup steamed broccoli and cauliflower and a side salad with 1½ cups shredded romaine lettuce, 2 sliced button mushrooms, ¼ cup shredded carrots, ¼ sliced cucumber, 1 tbsp balsamic vinaigrette (preferably homemade),

Calories: 497, Protein: 49g, Carbs: 57g, Fat: 11g

Side: 1¼ cups mixed berries

4 GRILLED CHICKEN AND SALAD Sauté or grill 120g skinless, boneless chicken breast brushed with 2 tsp olive oil and sprinkled with coriander, sea salt, and black pepper.

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Calories: 484, Protein: 38g, Carbs: 62g, Fat: 12g 7 TOFU STIR-FRY Marinate 120g extra-firm cubed tofu with 2 tbsp low-sodium soy sauce, 1 tbsp rice wine vinegar, 2 tsp

grated ginger, 2 tsp chopped scallions, 1 minced garlic clove, ½ tsp agave syrup, and ½ tsp sesame oil. In a wok or medium skillet, cook marinated tofu in 2 tsp sesame oil, then add 1 chopped scallion, 3 sliced mushrooms, ¼ sliced red bell pepper, and 2 tbsp shredded carrots. Serve over ¾ cup cooked brown rice or sorghum. Side: 1 orange and 12 almonds Calories: 490, Protein: 21g, Carbs: 66g, Fat: 19g 8 PORK TENDERLOIN SUPPER Brush 120g pork tenderloin with 2 tsp olive oil, sprinkle with sea salt and black pepper, and sauté. Sauté 1 cup green beans in 2 tsp olive oil with 1 minced garlic clove; top with 1 tbsp slivered almonds. Serve with ½ baked sweet potato topped with 2 tbsp non- fat plain Greek yoghurt. Side: 1 cup grapes Calories: 518, Protein: 32g, Carbs: 37g, Fat: 27g 9 CHICKEN AND PASTA Marinate 120g skinless,

boneless chicken breast in 1 tbsp pesto sauce and bake and slice into strips. Serve with 1 cup wholewheat pasta topped with 1 tbsp pesto sauce. For salad: 1½ cups arugula, ¼ sliced cucumber, 1 sliced radish, and balsamic vinaigrette (preferably homemade). Calories: 525, Protein: 37g, Carbs: 46g, Fat: 22g 10 BEAN BOWL Combine ¾ cup cooked quinoa, ½ cup cooked black beans (no salt added, if canned), ½ cup cooked pinto beans (no salt added, if canned), 1 cup sliced vegetables (like bell peppers, mushrooms, and zucchini) and sauté in 1 tsp olive oil. Top with 2 tbsp part-skim mozzarella cheese and hot sauce (optional). Calories: 487, Protein: 25g, Carbs: 75g, Fat: 11g 12 SPAGHETTI SQUASH AND CHICKEN PARM Top 2 cups cooked spaghetti squash with ¼ cup each tomato sauce and part-skim mozzarella cheese plus 120g grilled skinless, boneless chicken breast. For salad: 1½

11 BAKED SALMON AND SPINACH Bake 140g baked salmon fillet in 2 tsp olive oil with a sprinkle of sea salt and black pepper. Serve with 2 cups sautéed spinach cooked in 2 tsp olive oil. Pair with ¾ cup cooked brown rice. Calories: 521; Protein: 37g; Carbs: 36g; Fat 26g

cups shredded romaine lettuce, 2 sliced button mushrooms, ¼ cup shredded carrots, ¼ sliced cucumber, and 1 tbsp balsamic vinaigrette (preferably homemade). Calories: 498, Protein: 44g, Carbs: 52g, Fat: 15g 13 PORK AND APPLESAUCE Brush 120g pork tenderloin with 2 tsp olive oil, sprinkle with sea salt and black pepper, and sauté. Top with ½ cup unsweetened applesauce. Grill or roast 4 asparagus spears drizzled with 1 tsp olive oil, sprinkled with sea salt and black pepper, and cut into 5cm pieces. Serve with 1 cup cooked cubed butternut squash or sweet potatoes. For salad: 1½ cups shredded romaine lettuce, ½ sliced plum tomato, ¼ cup shredded carrots, ¼ sliced cucumber, 1 tbsp balsamic vinaigrette

G R A F E & U N Z E R V E R L A G /A X E WA LT E R / S T O C K F O O D ; S T O C K F O O D / G E T T Y I M A G E S

1 ROSEMARY CHICKEN Cook 90g skinless, boneless chicken breast sprinkled with sea salt, black pepper, and 1 tbsp fresh rosemary in 2 tsp olive oil. Serve with 1 cup steamed broccoli, sprinkled with 2 tbsp chopped almonds, and ¾ cup cooked quinoa.


¼ avocado Sprinkle of sea salt

DIET PLAN:

Calories: 169, Protein: 8g, Carbs: 7g, Fat: 13g

SNACKS

5 NUT BUTTER AND FRUIT 1 tbsp natural peanut or almond butter ½ pear, sliced

(preferably homemade). Side: ½ cup sliced mango or kiwi Calories: 538, Protein: 29g, Carbs: 60g, Fat: 23g 14  SHRIMP STIR-FRY Marinate 120g shrimp in 1 tbsp each low-sodium soy sauce, agave syrup, and fresh lemon juice plus 1 tsp Dijon mustard. Stir-fry marinated shrimp in 2 tsp sesame oil with 3 sliced mushrooms and ⅓ sliced red or yellow bell pepper. Serve over ¾ cup cooked brown rice or sorghum and top with 2 tsp toasted sesame seeds. Side: ½ cup blueberries or raspberries.

1  YOGHURT CRUNCHIES 1 (150g) container non-fat vanilla Greek yoghurt ½ cup seedless grapes, sliced 1 tsp cacao nibs Calories: 161, Protein: 12g, Carbs: 26g, Fat: 2g 2  AVOCADO TOAST 1 slice thin whole-wheat bread, toasted ¼ avocado, mashed onto bread 1 slice tomato Sprinkle of sea salt Calories: 176, Protein: 4g,

Carbs: 22g, Fat: 9g

Calories: 151, Protein: 5g, Carbs: 17g, Fat: 8g

3  PEAR PARFAIT

6 GREEK TOMATO

½ medium pear 2 tbsp whole-milk ricotta cheese 10 shelled unsalted pistachios 1 tsp agave Sprinkle of ground ginger Calories: 158, Protein: 5g, Carbs: 21g, Fat: 7g 4  EGG AND AVOCADO 1 hard-boiled egg ½ medium tomato

1 tomato, sliced 2 tbsp crumbled feta cheese 2 tsp extra-virgin olive oil

  7 HUMMUS AND VEGGIES ¼ cup hummus 1 medium carrot, sliced ¼ bell pepper, sliced ¼ cucumber (with skin), sliced Calories: 144, Protein: 6g, Carbs: 19g, Fat: 6g

Calories: 471, Protein: 23g, Carbs: 64g, Fat: 12g

Sprinkle of sea salt Calories: 151, Protein: 4g, Carbs: 6g, Fat: 13g 8 YOGHURT PARFAIT 1 (150g) container non-fat plain Greek yoghurt 1 tbsp unsalted pumpkin seeds 1 tbsp raisins or dried cranberries Calories: 170, Protein: 20g, Carbs: 14g, Fat: 4g 9 CHEESE AND CRACKERS * 30g reduced-fat cheddar cheese, sliced 4 whole-grain crackers Calories: 159, Protein: 10g, Carbs: 13g, Fat: 8g 10 COTTAGE CHEESE AND BERRIES ½ cup low-fat cottage cheese 1 cup sliced berries Calories: 150, Protein: 14g, Carbs: 17g, Fat: 3g 11  FRUIT AND NUTS * 15g (about 12) almonds ⅓ cup dried apricots (no added sugar) Calories: 153, Protein: 4g, Carbs: 22g, Fat: 7g 12 POPCORN PLUS 2 cups air-popped popcorn 2 tbsp grated parmesan cheese ½ tsp garlic powder 2 tsp olive oil Calories: 161, Protein: 7g, Carbs: 13g, Fat: 9g 13  GUACAMOLE DIP 1 ¼ ½ ¼

carrot, sliced bell pepper, sliced cup sliced jicama cup guacamole (preferably homemade)

Calories: 154, Protein: 3g, Carbs: 19g, Fat: 9g 14  MINI TUNA SALAD

SNACK TIME Snacks are an important way to get the nutrients you may not take in during meals. If you have a smaller frame or are shorter (like 5'), one snack per day may work. If you’re taller (like 1.7m) and/or work out regularly, you may need a third. Start with two and adjust as needed after answering these q's:

Q Is this a snack or a treat? A treat is a food that doesn’t add ue to yo tein, iron, valuable nu i nts like fiber, potassium, or calcium.

Q Is my protein lonely? Protein needs to be complemented with other foods to maximise nutrition. mus, or hurt with fruit.

Q Am I overdoing the carbs? You’ll get more nutrients out of your snack when combining carbs with protein or healthy fat. Try whole-grain crackers with peanut butter or a sliced pear with cheese.

Q Are my portions in check? k? 30g of almonds (23 pieces) contains 162 calories, 14g fat, 3g fibre, and 6g of protein. Eating 60 to 90g in one sitting can add hundreds of unnecessary calories.

1½ cups shredded romaine lettuce 1 plum tomato, sliced ½ medium cucumber, sliced * 60g chunk light tuna (canned in oil) 1 tsp balsamic vinegar (preferably homemade) Sprinkle of black pepper Calories: 153, Protein: 19g, Carbs: 8g, Fat: 5g

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YOUR

SMOOTHIES GIVE YOUR BLENDER A REBOOT WITH THESE INNOVATIVE, PROTEIN-PACKED FROZEN COMBOS BY MATTHEW KADEY, RD | PHOTOGRAPHS BY BRIAN KLUTCH FOOD & PROP STYLING BY SUSAN OTTAVIANO

THERE’S NOTHING LIKE an icy smoothie to help you recharge after a tough, sweat-inducing workout. But blending together the usual combo of milk, ice, protein powder, and fruit can start to feel a little blah. To shake things up, try adding fresh ingredients and unexpected combos that deliver tons of flavour plus key nutrients while still delivering the important components you need to enhance recovery and help your muscles rebuild pronto.

SMOOTHIE SERVES: 1

Inspired by everyone’s favourite sandwich, this smoothie is jampacked with nutritional goodies, including tangy kefir, which is even richer in gut-friendly probiotics than yoghurt. You’ll also find dried cherries, whose antioxidants can help accelerate post-workout muscle recovery, and wheat germ for a range of must-have nutrients like zinc, magnesium, and B vitamins.

POWER POWDERS

Beyond whey, you can now source out a number of alternative non-soy plant-based powders such as hemp, pea, pumpkin or sunflower seeds, and rice.

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INGREDIENTS

1 cup plain low-fat kefir drink 1 scoop plain or vanilla protein powder 2 tbsp wheat germ 1 tsp unsalted peanut butter ¼ cup dried tart cherries ½ tsp pure vanilla extract (omit if using vanilla protein) ½ small frozen banana, chopped 1 tbsp chopped peanuts (optional)

DIRECTIONS

1. Place all ingredients except peanuts in a blender and blend until smooth. Pour into a glass and sprinkle on peanuts, if desired. PER SERVING

Calories: 350, Protein: 28g, Carbs: 40g, Fat: 8g


MEAN

SMOOTHIE PACKS SERVES: 4

Green smoothies are a great way to sneak more veggies into your diet. But gathering all the ingredients when you want to blend one can be a pain. Plan ahead with these ready-to-go sub-zero smoothie packs, and you’ll be sipping a protein-packed nutrient payload in mere moments. INGREDIENTS

2 oranges, peeled and segments separated 2 medium bananas, sliced into 1cm pieces 4 cups broccoli florets 4 cups spinach 1 cup fresh basil 1 piece fresh ginger (3cm), peeled and thinly sliced 8 tbsp hemp seeds (hemp hearts) 4 cups coconut water or tap water 3 cups 1% low-fat, no-salt-added cottage cheese DIRECTIONS

STRIKE A BALANCE

A perfect smoothie should have a mix of quality carbs, protein, and healthy fats. Look for protein from powders, dairy like yoghurt or cottage cheese, or silken tofu. Fat can include nuts, seeds, and ground flax. Carbs should hail from whole foods like veggies and fruits.

1. Divide orange segments, banana pieces, broccoli, spinach, basil, ginger, and hemp seeds among 4 zip-top freezer bags. Seal shut and freeze until solid. 2. When ready for a smoothie, place 1 cup coconut water, ž cup cottage cheese, and contents of 1 frozen smoothie pack in a blender container and blend until smooth. PER SERVING

Calories: 250, Protein: 33g, Carbs: 20g, Fat: 10g

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FLAVOUR BOOSTERS

A touch of spice like cinnamon or nutmeg can instantly transform a smoothie from meh to memorable. Other practically no-calorie add-ins include fresh herbs, citrus zest, and extracts like vanilla or almond.

SMOOTHIE BOWL WITH QUICK GRANOLA SE RVE S : 4

Smoothie bowls remain an Insta-rage; this version gives you creamy, crunchy goodness with a protein punch thanks to the pairing of pasteurised egg whites and Greek yoghurt. Plus, pears offer up a good source of fibre, a nutrient that most of us still need more of in our diets. INGREDIENTS

DIRECTIONS

GRANOLA

1. To make granola, heat coconut oil and honey in a skillet over medium heat until melted. Add oats, pecans, cranberries, cinnamon, and a pinch of salt to skillet and heat until oats are toasted, about 5 minutes, stirring frequently. Spread mixture on a baking sheet or a cutting board to cool. 2. To make a smoothie bowl, place ¼ cup milk, ¾ cup Greek yoghurt, 1/3 cup egg whites, 1 chopped pear, ½ tsp vanilla, ¼ tsp cinnamon, and ¼ tsp ginger powder in a blender container

1 1 ¾ 1/3 ¼ ½

tbsp coconut oil tbsp honey cup rolled oats cup pecans cup dried cranberries tsp cinnamon

SMOOTHIE

1 cup fat-free milk 3 cups plain non-fat Greek yoghurt 11/3 cups pasteurised carton egg whites 4 pears, chopped 2 tsp pure vanilla extract 1 tsp cinnamon 1 tsp ginger powder

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and blend until smooth. The mixture should be thick, but blend in a small amount of additional milk if needed to assist with blending. 3. Place smoothie in a bowl and scatter on ¼ of the granola. PER SERVING

Calories: 345, Protein: 25g, Carbs: 40g, Fat: 7.5g


CHOCOLATE FUDGE MILK SHAKE (NOT SHOWN) SERVES: 1

CHEESECAKE SMOOTHIE S ERVES: 1

It’s probably not the first ingredient you think of, but throw some naturally sweet beets into your smoothie and you’ll get a dose of exerciseboosting nitrates, along with magnesium and fibre. If you don’t have a high-powered blender, use precooked beets. You’ll also find anabolic whey protein from the ricotta and heart-healthy omega-3 fat in the walnuts. INGREDIENTS

FOLLOW THE LEADER

For easier blending, add liquids first; then soft items like yoghurt and nut butters; then harder ingredients, such as raw vegetables; and finally, frozen fruit or ice. This helps lubricate the blender’s blades so they’ll cut through the harder stuf and extend the life span of less powerful machines.

¾ cup low-fat buttermilk 2/ 3 cup part-skim ricotta cheese ½ scoop protein powder 1 medium-size beet, peeled and chopped 1 tbsp walnuts 1 tsp honey 1 tsp orange zest ¼ tsp cinnamon ¼ tsp ginger powder 1 cup frozen strawberries

The secret to this drink’s deliciously thick, fudgy consistency? Credit creamy avocado, along with dried plums for natural sweetness and dissolved coffee to enhance the protein powder’s chocolaty flavour. The combo of protein, carbs, and healthy fats also makes it a stellar post-gym recovery aid. INGREDIENTS

1 tsp instant espresso powder or finely ground coffee 1 cup almond milk or fat-free milk ½ small avocado 1 scoop chocolate protein powder 3 dried pitted plums 1 tbsp cocoa powder ¼ tsp cinnamon 1/8 tsp chilli powder (optional) 1 cup ice cubes DIRECTIONS

1. Dissolve instant espresso powder in 1 tbsp hot water and let cool. 2. Place dissolved coffee and remaining ingredients in a blender and blend until smooth. If the mixture is too thick, blend in additional milk.

DIRECTIONS

PER SERVING

1. Place all ingredients in a blender in the order listed and blend on high for 1 minute or until smooth.

Calories: 325, Protein: 30g, Carbs: 38g, Fat: 10g

PER SERVING

Calories: 385, Protein: 30g, Carbs: 40g, Fat: 15g

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Muscle fitness south africa 2018  

Clean meal in 20 minutes, build muscle and sculpt your body in 2 weeks

Muscle fitness south africa 2018  

Clean meal in 20 minutes, build muscle and sculpt your body in 2 weeks

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