Professional Documents
Culture Documents
TH
TIPSS TTO PROTECTT
YOUURR SKIN THISS 117 HIGH-
SPRINNG NT
IN TENSITY
WOORRKOUTS
O BURN FAT
FAST!
Lori-Ann
Marchese
INSPIRING POSTIVE
CHANGE
4
NUTRITIOUS
MEALS
TO FUEL
YOUR BODY
YO
4 SU LEVEL
REC
MUSCLE ANDFITNESSHERS.CO.ZA
SEP / OCT 2018 R45
UP!
A POWERFUL
18010
TOTAL-BODY
WORKOUT
77 519 018005
Alrieta de Wet
Talitha Jacobs Shelby Neves
DECREASE
BODY FAT
& INCREASE
METABOLISM 1
REDUCE FAT
BUILD-UP
& FAT STORAGE 1
TARGET FAT
AROUND WAIST
& HIPS 1
RAPID
ENERGY BOOST
WITH NO CRASH
80
The Transformer
Lori-Ann Marchese on
helping improve women’s
their health and fitness
FEATURES
26 HIIT Special
Amp up your fat burn and blast
calories with these 17 high--intensity
interval workouts.
36 Pigment Power
Supereasy, high-protein recipes for
breakfast, lunch, and dinne
er.
44 Tasty, Sweet or Sa
avoury
Be adventurous and stock up on
the right ingredients to preepare
delicious and tasty treats.
90 The toughest workouts
Take your fitness to the nexxt
level with this powerful total-body
workout.
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Contents SEP/OCT 2018
PULSE
Training
24 HIIT IT!
44
Body benefits of EMOM, AMRAP, and
Tabata intervals.
32 Perfect Your Pushup
Master this body-weight basic to sculpt
a strong chest, arms, shoulders, and core.
33 Body-sculpting Shape-ups
Fitness influencers share their favourite work-
outs to keep you fit and beach-ready.
Nutrition
42 4 Muscle-recovery Drinks
Curb exercise-induced soreness by gulping
down these proven recovery beverages.
43 Diet and Cancer
There’s a link between our diet and
cancer and starches and sugars may also play
a surprising role.
Health
52 Sweat the Fashion
How our favourite activewear fabrics absorb,
wick, and diffuse the sweat and odor produced
68
12
while exercising.
56 Love the Skin You’re in
A positive minset towards loving the body you
have right now.
58 Sun Skin Safety
Plenty of sunscreen is a must to keep your skin
protected year-round.
62 Shine On
9 great supplements for healthy skin, hair,
C L O C K W I S E F R O M B O T T O M : J AY S U L L I VA N ; P E R B E R N A L ( 2 ) ; M O YA M C A L L I S T E R
and nails.
Fit Life
68 Spring Colour Rebel
The colour spectrum of beauty staples this
season is endless and the choice is yours how
to express your transformation.
74 HERS Car Finds
We review this season’s snazziest vehicles.
78 His and Hers
An inspirational segment with athletes and
fitness leaders at the top of their game.
REGULARS
On the Cover
10 Publisher’s Note Lori-Ann Marchese
e
Photographed by
12 Hot List Jason Ellis
A L L N AT U R A L . GR E AT IN TA S T E .
Dirk Steenekamp
Publisher and CEO
GEAR GEAR
NUTRITION
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in medium, heavy and super heavy resistance at the same time and there is nothing getting
and a wide variety of colours. Because of in the way of the next workout. The perfect
their width and the high-quality material, Fit cure for annoying hair. The band effectively
Bands stay put when using them for a keeps strands of hair out of your face. The
variety of lower body exercises, whether you fine silicon grips on the inside of the hairband
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grips you will love the versatility and quality. give it an anti-slip effect. The other option is
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Eyewear architecture Haus rewrites the
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BEAUTY
FIT
tossed aside when it comes to
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After all, it’s tough to make
time for exercises that don’t
appear to have a physique
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EHFDXVHWKH\WKLQNWKH\ZRQ·W
EHHIIHFWLYHµ notes Liu Gross,
athletic director for React
Fitness in Chicago, USA.
That’s a mistake, because
IXQFWLRQDOÀWQHVVQRWRQO\
helps you move more easily
FOR and reduce injury risk; it can
LIFE
also sculpt muscles and blast
calories.
Working with Chicago-based
physical therapist David Reavy,
Gross has created a functional
routine that kicks your butt
while helping keep you mobile.
“These exercises are unconven-
tional, but so is life,” explains
Gross. “You’re constantly
doing awkward movements,
whether that’s lifting something
overhead or bending down to
tie your shoe.” +LVZRUNRXW
SODQKHUHWDUJHWVWKUHHVSRWV
THINK FUNCTIONAL WORKOUTS ARE BORING? ZKHUHPRVWRIXVDUHWKH
THIS TOTAL-BODY ROUTINE GETS YOU STRONG ZHDNHVWRUWLJKWHVWXSSHU
EDFNFRUHDQGJOXWHV
AND LEAN WHILE MAKING EVERYTHING YOU DO
OUTSIDE THE GYM FEEL EASIER. TRAINER:
BY ALYSSA SHAFFER • WORKOUT BY LIU GROSS • PHOTOGRAPHS BY EDGAR ARTIGA
Liu Gross,
athletic
trainer, React
FItness
2 | WOODCHOPPER
BOUNDING LUNGE
WORKS: ARMS, SHOULDERS,
CORE, GLUTES, HAMSTRINGS;
BALANCE, EXPLOSIVE STRENGTH
Stand with your feet
together holding medicine ball
or weight in front of you with
both hands. Cross left foot
behind right leg in a curtsy
lunge, bringing weight outside
right leg (A).
Driving off right foot, take a
small lateral hop to left, arcing
ball over your head (B).
Land with left foot forward
and right leg behind in a
curtsy lunge, with weight
outside left leg (C). Repeat 5
times, building up to 15 reps
per side; try to increase
distance with each rep.
A B
HAIR & MAKEUP BY CHRISTIE CAIOLA; TOP: UNDER ARMOUR SPORTS BRA; BOTTOM: AFFITNITY SHORTS;
A
B C
OUR MODEL:
6 | SINGLE-LEG ROW AND CURL
Alexia Clark WORKS: BACK, SHOULDERS, BICEPS; IMPROVES BALANCE
Stand tall holding dumbbells at sides. Hinging
Fitness model, trainer;
alexia-clark.com
forward from hips, lift right leg behind you, parallel to
IG @alexia_clark floor, while lowering weights under shoulders, arms
extended (A).
Draw weights toward body, keeping elbows close to
sides, while balancing on left leg (B).
Stand up and curl weights toward shoulders, staying
balanced on left leg. Hinge forward again and repeat
row/curl combo, maintaining balance throughout. Do
5 reps, building up to 15 reps; switch sides.
8 | ALTERNATING LUNGE
AND TAP
WORKS: CORE, GLUTES,
HAMSTRINGS
Stand with feet hip-distance
apart, arms at side. Lunge
forward with right foot,
tapping floor with left hand.
Push back off floor to return
to start position; repeat
on opposite side. Do 10 reps, B
building up to 25 reps per side.
B
10 | WARRIOR ONE
PUSHUP PRESS
WORKS: SHOULDERS,
CHEST, CORE, QUADS
Begin in full pushup position,
holding dumbbells on floor
under shoulders. Do one pushup
(not shown).
Step left leg forward, bringing
left foot between hands (A).
From this position, straighten
torso so shoulders are above
hips; bring weights to shoulder
height, palms facing, then
extend arms overhead (B).
Reverse the movement,
lowering weights to floor and
returning to pushup position.
Repeat, this time bringing right
leg forward. Do 5 reps per side,
building up to 10 reps.
Training
It’s the end of winter which means the weather is getting a little warmer and that
little voice inside you is telling you IT’S TIME GET MOVING! - and that is
exactly what we’re going to do in this issue. What better way to get rid of the winter
GETTY IMAGES
blues with some High Intensity Interval Training, and if you’ve gained a couple extra
kilos, we’re going to help you incinerate it and reveal a fitter, healthier you for summer.
EVERYONE LOVES a good high-intensity You’ll raise different from your bestie’s,
interval training (HIIT) session, and exercise your power output. but the proof is in the
variation is key for better muscle development and A study from the Journal of results—and how fast
fat loss. But what exactly do these all-out tech- Strength and Conditioning you move it. Heavier weights
niques do for your body? We asked trainer, Research shows that elite lifted explosively, according
6RFDQRPLFVFUHDWRUDQGÀWQHVVPRGHO6HOHQD female volleyball players to this study, will expend
Watkins to explain how HIIT can help you get had improved agility, more energy than if you move
sculpted and lean. The methods: Tabata (20 seconds sprinting, and burst exercise moderate loads explosively or
on, 10 seconds off; four minutes); EMOM (Every performance when they moderate loads under control.
Minute On the Minute); and AMRAP (As Many incorporated interval training.
Rounds As Possible). Watkins says, “These three You don’t have
protocols are so effective because they raise your You’ll burn more calories to think about it.
metabolism while preserving muscle and torching in less time. The mind-muscle connection
fat.” Plus… Should you go light or go is important whether you’re
heavy to burn the most lifting fast or slow. But the
GUIDO MIETH/GETTY IMAGES
TABATA
This popular HIIT
style is the ultimate
time-crunched workout
method in that you
can work your entire
body, if you want
to, in just four-minute
increments. It may seem
too good to be true, but
“the short duration of a
Tabata workout
increases a person’s
willingness to complete
it and the possibility to
build the habit and do
it regularly,” says
EMOM
In an EMOM, you
Watkins. Shorter execute a specific
durations also means exercise every time
less stress on the body. the clock hits :00
for a certain number
of reps; then rest for
WORKOUT 1 the remainder of the
Do each exercise for 4 minute. “It’s body-
minutes (20 seconds on, 10 changing because it is MINUTE 1:
seconds off, 8 sets), then structured to manage Bunny Hop (hands behind
move on to next exercise. muscle fatigue, avoid head), 15 reps
Kettlebell Swing muscular failure, and MINUTE 2:
High Knee implement progressive Kettlebell Swing, 10 reps
Triceps Dip overload,” says Watkins. MINUTE 3:
V-up or Jackknife It also means you can Switch Lunge, 20 sec.
go at your own pace MINUTE 4:
within the interval— Bear Crawl, 20 sec.
WORKOUT 2
although we bet
Do each exercise for 4 MINUTE 5:
you’ll try to go quickly
minutes (20 seconds on, 10 to get in more rest! Deadlift to Biceps Curl,
seconds off, 8 sets), then 10 reps
intensity exercise can move on to next exercise.
compromise your ability to react, Pushups WORKOUT 2
WORKOUT 1
according to research in Squat to Overhead Presses 10 MIN. EMOM
5 MIN. EMOM
Burpees EVENS: 10 Box Jumps
Physician and Sportsmedicine, so Use medium to
Mountain Climbers ODDS: 10 Pushups
the simple format of HIIT-timed heavy dumbbells
exercises is ideal. and kettlebells.
AMRAP
Workout 1 12 min. AMRAP Workout 2 12 min. AMRAP
10 Burpees 10 Body-weight Sumo Squats
The aim of “As Many Rounds As Possible”: Beat the 10 Alternating Shoulder Taps 100 High Knees
number of rounds in your last session. Self-defined into Pushups 5 “Walks” in Plank (Right)
goals like this help build confidence because you 20 Jump Squats 5 “Walks” in Plank (Left)
set the pace and can watch your numbers improve 10 Side Planks with 10 Switch Lunges
from one session to the next. “AMRAP is my Hip Dips (right side) 10 Triceps Dips on floor
ARTIGA PHOTO/GETTY IMAGES
favourite because it’s so challenging. I also love that 10 Power Jumping Jacks to alternate hand reach and
you know exactly how many reps you have to do so 10 Side Planks with leg extension at top
you don’t have to keep looking at the clock,” says Hip Dips (left side) 10 Tuck Jumps
Watkins. Even if you’re working at a slower pace,
50 High Knees 10 Wide Pushups to alt.
your body stays under constant stress while
switching between exercises, she adds. 20 Situps knee-ins (pushup, knee, etc.)
SECTION
NO GYM ACCESS
CAN’T GET TO THE GYM?
1
THESE EQUIPMENT-FREE
ROUTINES SCORCH CALORIES
USING JUST YOUR BODY
WEIGHT SO YOU CAN DO BODY-WEIGHT STAIR CHALLENGE
THEM ANYWHERE, ANYTIME. FAT BLASTER TIME: 15–20 MINUTES
TIME: 25 MINUTES EXPERT: MALIA FREY,
EXPERT: JAMIE BOTTI, WEIGHT-LOSS EXPERT,
TRAINER, TITAN FITNESS VERYWELL.COM
STUDIOS TWITTER: @MALIAFREY
IG: @JAMIEBOTTI
“This workout is perfect
Perform each move for when you’re stuck at
for 45 seconds, resting the office or home. Stair
for no more than 10 to sprints target glutes and
FULL-BODY 15 seconds between hamstrings, cankle-
BOOT CAMP crushing heel raises
each move. Complete
TIME: 15–30 MINUTES
EXPERT: BEDROS KEUILIAN, three rounds, taking shape calves, and
FOUNDER AND CEO OF one minute to recover running down stairs on
FIT BODY BOOT CAMP after each round. recovery helps you build
TWITTER: @FBBCHQ stronger legs.”
PERFECT 10S 1. Squat Thruster
TIME: 10 MINUTES Complete each move for ROUND 1
2. Pushup
EXPERT: GENNIFER 40 seconds, resting
STROBO, IFBB 3. Burpee with Sprint up stairs,
FIGURE PRO 10 seconds between each. Jumping Jack taking single steps (30
IG: @GENNID Complete two to four 4. Alternating Lunge sec.)
rounds, resting one to two 5. Triceps Dip Pushup (10 reps)
“This workout gives a minutes between rounds. 6. Mountain Climber Wall Squat
heart-rate boost and (Hold for 15 sec.)
can be squeezed in Mountain Climber
(15 reps per side)
even if you only
Jog down stairs (active
have a few minutes.” recovery;
Do each move for 30 sec.)
30 seconds, resting ROUND 2
20 seconds between
Run up stairs, two steps at
each one. Each cycle
a time (30 sec.)
lasts 10 minutes.”
Pushup (12 reps)
Mountain climber Mountain Climber
(15 reps per side)
Burpee
Wall Squat with
Straight-leg Front Kick
Calf Raise (Hold for 15 sec.
Crossover Pushup while lifting and lowering
Narrow High Jump heels.)
Bicycle Crunch Jog down stairs (active
Stepup recovery;
30 sec.)
Plank
Skater Lunge Full-Body Boot Camp 4. Mountain Climber ROUND 3
Good Morning 1. Triceps Dip 5. High Knee Jump up stairs
(hands on head) 2. Bicycle Abs 6. Lateral Stepup (Face a stair (Try jumping two steps at
Sumo Squat on one side, step down and a time. 30 sec.)
3. Dynamic Plank (Go from full plank
Crunch to elbow plank, lowering one arm up with one leg; switch sides Pushup (15 reps)
at a time, then back to full plank, after 20 seconds.) Mountain Climber
alternating arms.) 7. Reverse Lunge (15 reps per side)
Wall Squat with Lifted
Heels (Hold 15 sec.; keep
heels off floor.)
A MMEN T O R P PH O T O G R A PH Y/A L A M Y
CIRCUIT 2
EXPERT: LACEE LAZOFF TRAINER, kettlebell for all movements, with
NYC Tabata Supersets:
the option to increase weight for
IG: @LACEELAZOFF Do 20 sec. of work/10
swings. sec. recovery; complete
five rounds.
Use a kettlebell (ideally 12 1. Kettlebell Deadlift to High Pull (40
Battle-rope
kilograms or 20 pounds or sec.)
Quick Wave
heavier). Complete three rounds, 2. Kettlebell Swing (30 sec.)
Tuck Jump
taking 10 seconds to rest 3. Burpee (20 sec.)
WHOLE-BODY HIIT
TIME: 45–50 MINUTES
EXPERT: LACEE LAZOFF
1. Pullup (8 reps)
2. Wide-stance Squat Jump
Deep Barbell Back Squat
GREAT GLUTES (Alt: Dumbbell Squat)
with weighted medicine
TIME: 15 MINUTES ball (8 reps)
Jump Squat (no weights)
EXPERT: REGGIE 3. Bench Dip (8 reps)
CHAMBERS, TRAINER Stepup on a plyo box
4. Lateral Bench
TWITTER: (Hold weights.)
Jumpover (8 reps)
@REGGIEFITNESS Glute Bridge (with barbell
5. Squat Thrust with Pushup
across pelvis) CRAZY 8S on Bosu (8 reps)
Do the following moves Glute Kickback (with TIME: 45 MINUTES 6. Stepup (8 reps per leg)
ARSENIK/GETTY IMAGES
for 30 seconds each, dumbbell behind knee) EXPERT: PAIGE HATHAWAY, 7. Diamond Jump (Begin
resting 10 to 15 seconds Push Walk on treadmill FITNESS AND LIFESTYLE in squat position, arms
for 1 min. (Keep motor EXPERT
after each exercise. off, and move the belt by
crossed. Jump up,
IG: @PAIGEHATHAWAY bringing hands and toes
Do two rounds. digging into your heels
together. 8 reps)
and stepping forward.)
8. Mountain Climber with
hands on Bosu (8 reps)
KB Thruster (use
25 sec. off)
two kettlebells; clean
weights to rack position.
Squat as deeply as
possible. As you stand
up, press kettlebells
over head. Do 10 reps.)
Burpee (10 reps)
for 20 minutes.
Count 100 Jumps
10 Star Jump Squats
3 MORE
PUSHUPS
TO TRY
ONCE YOU’VE
GOTTEN THE BASIC
PUSHUP DOWN
PAT, TRY THESE
VARIATIONS, WHICH
EMPHASISE MORE
OF THE TRICEPS AND
SHOULDERS
TRICEPS PUSHUP
(CLOSE GRIP)
Lie facedown on floor
Perfect
with hands narrower
than shoulders. Lower
chest toward floor,
pointing elbows
breaks down the perfect pushup. until your hips are in line triceps and are a great Begin in an “A-frame,”
complement to push- shoulders over hands
with the rest of your
ups,” says Ladewski. and legs extended
behind you, hips lifted.
Drop head and chest
to floor, bringing
elbows straight back
BUILD IT UP Still can’t quite master the form? Forget those modified “girl” pushups done on
the knees, says Ladewski. “If you only practice half range, you’ll never be able and keeping hips high.
Then scoop chest
to get your chest all the way to the floor.” Modify by elevating your hands on a barbell in a rack or Smith
machine (or use a bench). As you progress, lower the bar one notch at a time, using full range of motion. up and forward;
squeeze triceps at
the top. Return
to start, lifting hips.
ROBIN ARZON
“This workout is a
cardio/strength blast.
It works speed and
power as well
as core strength—all
essential parts of a
fitness routine.”
WORKOUT
2km run
150 burpees for time
2km run
Increase your speed for the
second 2km
ER’S
READ E!
PAG
BODY
SCULPTING
@ A D R I A N A J A M E S N YC
ADRIANA JAMES
SHAPE-UPS!
Five fitness influencers share
“One of my favourite workouts:
10 exercises for 3 rounds. Do
35 seconds of work, 20
seconds of rest; rest one
@ F I TA N D F U N K Y
DANIELLE NATONI
minute between rounds. Do
their favourite summer workouts this workout three times “I love taking my workouts
guaranteed to keep you fit a week. As your stamina outside so I can enjoy the
and beach-ready at all times
mes improves, increase work time sunshine and fresh air.
and decrease rest each week And as a busy mom, I like
(40 seconds work/20 this park-bench circuit because
@GYPSETGODDESS seconds rest; 45/25; 45/15). I can get my workout in while
the tempo of my breathing and keep me focused and flowing DB Renega ade Row
PA R K- B E N C H C I R C U I T
through the most difficult moments in my practice.” Burpee w// Pushup Bench Run-up:
Change lead leg 30 seconds in.
Cadence is up, up, down, down.
@SHAUNA_HARRISON
adding colour to your diet. We’ve also got some delicious, fresh recipes to brighten your soul and keep you
BY ELIZABETH WARD
PHOTOGRAPHS BY MOYA MCALLISTER
FOOD STYLING BY DANA BONAGURA
KEY
NUTRIENTS:
Anthocyanins from cherries
protect the heart and brain
by lowering blood pressure
and battling inflammation
in blood vessels.
They also reduce pain from
muscle inflammation
post-workout.
that protect your body and 1. Place oats, soy milk, and maple syrup in a
brain. The more varied the mason jar or other type of sealable container.
Shake or stir to combine.
colours on your plate, the better. 2. Cover and refrigerate for at least 6 hours.
These recipes highlight the When ready to eat, stir and top with cherries and
flavours of the season in easy, hazelnuts.
clean cuisine you’ll love. PER SERVING
Calories: 374, Fat: 22g, Saturated fat: 2g, Carbs: 34g, Fibre:
7g, Protein: 14g, Sodium: 112mg
Chilled Orange
Bell Pepper
& Pesto Soup
INGREDIENTS KEY
¼ small yellow onion, diced NUTRIENTS:
1 tbsp plus 1 tsp extra-virgin olive oil Carotenoids like alpha- and
1 large yellow bell pepper, cut into 1cm pieces beta-carotene help fight
½ tsp minced garlic cancer and heart disease;
¼ tsp ground turmeric we convert those
¾ tsp salt carotenoids into vitamin A
1½ cups plain fat-free Greek yoghurt to boost immunity, protect
1 tsp prepared pesto sauce vision, and maintain skin
1 tsp pine nuts health.
DIRECTIONS
1. Place onion, 1 tbsp olive oil, bell pepper, garlic, PREP NOTE:
turmeric, and salt in a food processor or blender. This hydrating, no-cook PREP NOTE:
Pulse until finely pureed. Transfer to mixing bowl. recipe preserves the high Avoid overcooking
2. Add yoghurt to mixture; stir to combine. vitamin C content of bell the packets to maximise
3. To serve, divide soup evenly between 2 bowls. peppers. Make it ahead of the phytonutrients
Garnish each bowl with ½ tsp olive oil, time and refrigerate, as it’s and be careful when
even more flavourful after a opening them, as they
½ tsp pesto sauce, and ½ tsp pine nuts.
day or two. will release steam.
PER SERVING
Calories: 234, Fat: 11g, Saturated fat: 2g, Carbs: 6g,
Fibre: 2g, Protein: 18g, Sodium: 985mg
Cajun
Grilled
Shrimp &
Vegetable
KEY
NUTRIENTS:
Packets
Lutein and zeaxanthin
INGREDIENTS
from corn and green
beans are carotenoids that 20 fresh green beans
defend the macula, the ½ large red onion,
part of the eye responsible cut into 8 wedges
for your sharp central • 340g large raw shrimp,
vision. peeled and deveined
2 small yellow corn on
the cob, each cut
crosswise into 4 pieces
2 tbsp olive oil
4 tsp Old Bay or Cajun
seasoning
1 tsp minced garlic
½ tsp salt
2 lemon wedges
¼ cup fresh parsley leaves
Fresh ground black
pepper, to taste
DIRECTIONS
1. Preheat grill to 200°C.
2. Cut 2 30cm-long sheets of
heavy-duty aluminium foil. Divide
green beans, onion, shrimp, and
corn evenly between foil sheets.
3. In a small bowl, whisk together
olive oil, Old Bay or Cajun
seasoning, garlic, and salt; drizzle
equal amounts over the shrimp
mixture. Squeeze 1 wedge of
lemon over each mixture, season
with black pepper, and top each
with 1 tbsp parsley.
4. To form packets, bring up the
long edges of the foil so they
meet. Seal edges, making a
tight 1cm fold, and fold again. To
seal, fold in short ends of
the packets.
5. Place packets on grill and
cover. Cook for 10 to 12 minutes,
or until shrimp are pink. Remove
packets from grill. Carefully fold
foil back. Top with remaining
parsley, fresh ground black
pepper, and more salt, if desired.
PER SERVING
Calories: 403, Fat: 17g, Saturated fat:
3g, Carbs: 26g, Fibre: 6g, Protein: 40g,
Sodium: 968mg
KEY
NUTRIENT:
Chlorophyll is rich in
magnesium, a mineral
you need to make
muscle, produce energy,
and maintain strong
SERVES: 2 bones.
Salmon,
Spinach &
Quinoa
Bowl with
Honey-
Dijon
Dressing
INGREDIENTS
2 salmon fillets (about 120g each)
2 tbsp canola oil
2 tbsp honey
2 tbsp reduced-sodium
soy sauce
2 tbsp Dijon mustard
2 tsp olive oil
1 large shallot, minced
4 cups baby spinach
⅔ cup cooked quinoa
DIRECTIONS
1. Rinse salmon fillets and pat dry. Pan
sear in a stainless steel or cast iron
skillet over medium to medium-high
heat.
2. In a small bowl, whisk canola oil,
honey, soy sauce, and mustard until
completely combined. Set aside.
3. Heat olive oil over medium heat in a
large skillet. Add shallot and sauté for 1
minute, stirring constantly. Add
spinach, tossing until just wilted, about
1 minute.
4. To serve, divide spinach and quinoa
evenly between 2 large bowls. Place a
piece of salmon in each bowl and
drizzle with dressing.
PER SERVING
Calories: 508, Fat: 31g, Saturated fat: 4g, Carbs: PREP NOTE:
35g, Fibre: 4g, Protein: 25g, Sodium: 808mg Eating spinach raw or
lightly cooked preserves
glutathione content
as well as the folate
and vitamin C found in
this leafy green.
SERVES: 4
Purple Cauliflower
& Grilled Chicken
with Romesco Sauce
KEY NUTRIENTS:
Anthocyanins and INGREDIENTS sprinkle with ½ tsp salt. Roast for 25
glucosinolates are thought 1 head purple cauliflower to 30 minutes, or until fork-tender
to suppress the growth of 4 tbsp olive oil, divided and outside is golden brown.
cancer cells. 1 tsp kosher salt 3. Grill chicken until done.
4 boneless, skinless chicken breasts 4. To make sauce, place red pepper,
(about 450g)
almonds, cayenne pepper, paprika,
PREP NOTE: ½ cup jarred roasted red pepper,
remaining 2 tbsp olive oil, and
Purple cauliflower drained
½ cup slivered almonds, toasted remaining ½ tsp salt in a food
may be a bit nuttier and
sweeter than white, ¼ tsp cayenne pepper processor or blender; blend on high
but it boasts similar 1 tsp smoked paprika for 3 to 4 minutes, or until smooth.
compounds, including 5. To serve, top cauliflower and
DIRECTIONS
glucosinolates. Cutting, chicken with Romesco sauce.
chewing, and digesting
1. Preheat grill to 200°C.
PER SERVING
cauliflower breaks 2. Pull leaves off cauliflower and cut (INCLUDING ROMES CO SAUCE)
down glucosinates into more into smaller pieces. Place on a baking Calories: 447, Fat: 25g, Saturated fat: 4g,
sheet; brush with 2 tbsp olive oil and Carbs: 17g, Fibre: 8g, Protein: 42g,
potent compounds. Sodium: 729mg
4 BEST
Watermelon
This favourite summer
fruit is great for enhancing
RECOVERY
precursor L-citrulline.
“Watermelon has a unique
combination of amino
DRINKS
acids and antioxidants like
lycopene, which may help
reduce oxidative stress,”
notes Amy Ellis, Ph.D.,
R.D., a researcher at the
Curb exercise-induced University of Alabama,
soreness by gulping down USA.
THE UNEXPECTED
Tatsoi
If you’re looking for a
LINK BETWEEN new green veggie to add
to your mix this spring,
DIET & LUNG CANCER glycemic index,” says study author Xifeng
consider tatsoi, a dark
leafy green from the
Brassica family. The
veggie is similar to
CIGARETTES ARE AN OBVIOUS
spinach in its nutrition
risk factor for lung cancer—but starches and Wu, M.D., Ph.D., professor of epidemiology
profile for being low in
sugars may also play a surprising role. New at the University of Texas MD Anderson calories and rich in the
research published in the journal Cancer, Cancer Center. Diets with a high GI ranking antioxidants vitamins C
Epidemiology, Biomarkers & Prevention found can create higher levels of glucose intoler- and A, as well as being a
ance, insulin resistance, and other metabolic great vegetarian source of
that frequently consuming high-glycemic-index
calcium and iron, says
foods (think white breads, bagels, and starchy changes, explains Wu. And it’s not just the
Sara Haas, an Academy of
snacks like pretzels) was independently amount of food: “We were surprised that Nutrition and Dietetics
associated with an increased risk of developing glycemic index, not glycemic load, was spokeswoman. “Tatsoi is
lung cancer, even among nonsmokers. “Among associated with lung-cancer risk,” she adds. great raw or cooked,
“That suggests it’s the average quality, not making it wonderful for
the ‘never smokers’ in our study, those who had
several applications,” says
diets with the highest glycemic index (GI) quantity, of carbohydrate consumed that may
Haas. Sub it for your
had a more than twofold increased lung-cancer affect lung-cancer risk.” —DIANA KELLY favourite leafy green in
risk than those whose diet had the lowest salads, or add it to pasta,
soup, or stir-fries. You can
even add it to smoothies
or turn it into pesto, she
says. “I think tatsoi’s
ALMOND JOY versatility is one of the
Want your kids to eat better? Try offering a handful of nuts—
then take one for yourself. A recent study of 28 parent-child 49%
INCREASED RISK
reasons people like it.
Plus, the flavour is mild,
couplings found that when each adult had 40 grams of almonds OF LUNG CANCER
which makes it a
daily and the child had 15 grams, both parties’ Healthy Eating AMONG SUBJECTS tolerable-tasting green,”
Index (a measure of diet quality, or how close you’re following the WITH THE HIGHEST says Haas. Look for tatsoi
USDA’s Dietary Guidelines for Americans) went up about 7 points DAILY GLYCEMIC at your local farmer’s
INDEX (GI)
(a 13% improvement). The changes included a boost in total- COMPARED WITH
markets and specialty
protein foods and a decrease in empty calories. —DK THOSE WITH THE grocery stores. —DK
LOWEST DAILY GI
R I C H A R D D RURY/ G E T T Y IM AG E S; C O R B IS
INGREDIENTS
1 slice of 100% rye bread 2 tsp caramel essence • Set aside to cool off.
200g long-stem broccoli 2 tsp Balsamic vinegar • Start by creating a base with the spinach
200g rosa tomatoes 1 tsp Oryx wine salt and rocket, then cut the red salad onion
100g baby spinach 1 tsp ground black pepper into rings and arrange on top of that, add
15g wild rocket INSTRUCTIONS
the rosa tomatoes and broccoli.
2 clemengold mandarins • Cut the mandarins into wheels and add on
• Preheat oven to 200C.
80g pomegranate pips top, finish off with rye bread croutons and
• Rinse the broccoli stems and cut rye bread
1 red salad onion pomegranate.
sliced into small blocks.
Garnish with fresh rocket or • Mix all the salad ingredients and stir well.
• Prepare a baking tray with non-stick spray.
flower sprouts • Drizzle over salad just before serving and
• Arrange broccoli and rye bread on tray and
enjoy.
drizzle with olive oil.
(SALAD DRESSING)
• Bake for 10-15min until broccoli stems are
2 tbsp olive oil
light brown and bread is crispy.
1 heaped tbsp creamed honey
Health
Spring is in the air! And what’s not to love about this special change of season?
It comes with the opportunity to make a change, also the benefit of extra
daylight means we get more time to spend outdoors. With a fresh approach to diet
GETTY IMAGES
and exercise you can really put the glow back in your skin. In this issue we give you
advice, ideas and new-found motivation to put the spring back in your step.
SWEAT
THE FASHION PERFORMANCE
The power of polyester
likely a polyester blend of form
and function. “Perforations and
How our favourite activewear fabrics in athletic wear is clear. mesh are a big trend in
absorb, wick, and diffuse the sweat Since it’s more affordable for women’s fashion; look for that
and odor produced while exercising manufacturers than other to show itself in your fitness
performance fabrics such as gear this summer. Not only will
BY CAT PERRY | PHOTOGRAPHS BY BRIAN KLUTCH
bamboo or wool, polyester you look great, but polyester
number of materials to is ubiquitous. The durable, mesh helps provide more
EVER HEARD the
saying, “If you’re not sweat- choose from and more wrinkle-resistant, lightweight, breathability and cooling
ing, you’re not working hard activewear brands than we and breathable material does
enough”? This expression may FDQÀWLQRXUFORVHW6RKRZ it all. Most important, it won’t
be true—because if you’re do you decide when to look absorb your sweat—because
constantly toweling off past the perfect poppy it’s hydrophobic, meaning it
between sets you’re likely pattern on those leggings actually repels water.
#crushingit. But sweaty, and buy clothes based on You’ll find polyester in
funky clothes may mean performance? Here’s how to everything from your favourite
you’re wearing the wrong ÁH[LQIDEULFV\RXZRQ·W hoodie to tanks to leggings.
fabrics, too. have to hang out to dry— Most brands love what this
There are a dizzying permanently. fabric can do. Those mesh
leggings you adore: They’re
SNIFF TEST
PERFORMANCE
SNIFF TEST
Wool naturally
helps control stink
and won’t hold on
to odors. If you’re
getting in your leg
workout by cycling—
sweet! But don’t
overlook jerseys with
wool blends.
KYOSHINO/GETTY IMAGES (LABEL)
LOVE
THE SKIN
YOU’RE IN!
Body positivity isn’t about
“accepting your flaws.” It
means realising you’re
beautiful, not flawed, just as
you are at this very moment.
BY CAT PERRY Galbraith with
GGS adviser Erin
Brown, left.
SINCE THE DAWN of
time—and of advertising—
women have struggled to
accept their bodies and have
the world outside reciprocate
that self-respect. The models
of “beauty” have rarely been
strong, tough, adventurous,
FRQÀGHQW ZRPHQ <HW WLPHV
are changing.
The #bodypositive,
VHOÁRYH DQG VHOIFDUH
movements we are seeing size 6.
from sportswear and beauty The craziest part is that for
brands, hashtags, and memes many, these goals aren’t even
have made embracing our own! They are practically
yourself a welcome trend. assigned to us in the womb.
/DVW \HDU RQ 1HZ <HDU·V 'D\ “While there is nothing
Molly Galbraith, co-founder wrong with setting goals
RI *LUOV *RQH 6WURQJ SRVWHG for yourself from a positive
a photo of herself in a tank place, that’s not what most
top and underwear in her The mirror is often a THE FLAWLESS IDEA women are doing. In fact,
woman’s greatest feeling ashamed of their
natural element—curves,
enemy, second to her
cellulite, and all—and it “I feel passionately about bodies keeps young girls
own thoughts. Body
sparked an overwhelmingly positivity is about sharing this photo, and I and women from going out
C O U R T E S Y O F M O L LY G A L B R A I T H
positive response. To her, breaking that mindset. posted it on New Year’s Day for sports, participating in
IHHOLQJ ÁDZOHVV GRHVQ·W PHDQ because that’s when we make class or work meetings, and
\RX JLYH XS ÀWJRDOV LW MXVW all kinds of resolutions about applying for schools and
means loving yourself in full how we want to change our jobs that they really want.
at this very moment. Here is bodies. We resolve to lose Our preoccupation with what
Galbraith in her own words. 10 kilograms, flatten our is ‘wrong’ with our bodies
bellies, or finally shrink to a silences our voices and
4
GGS Tips to
of care and love. Not
5 kilos, two clothing sizes,
and/or smaller thighs from
loved one that way. Then
change negative statements
into neutral ones. Because
things your body can do
(run, jump, laugh, kiss, make
love, nurse your baby, hold
a wide variety of body
shapes, sizes, and ability
levels. Feeling badly about
Rule Your now. Right now. going from a negative like “I your loved one’s hand, our bodies comes from
COURTESY OF CHRISSY KING
Body hate myself” to a positive snuggle, think, sing, create seeing women in the media
Image
2 Monitoring your inner
dialogue is a key first
step to shift how you feel
such as “I love myself” may
be a bit of a jump, a
statement like “This is my
art, bake, build, and so on).
When you are in a funk, take
60 seconds to read your list
and our homes disparaging
their stomachs, thighs, or
dieting. Broaden your scope
about your body. When you body today” might feel to help you feel grateful for to shift from unrealistic,
catch yourself saying more authentic. all your body can do. negative views of beauty
something negative, ask into realistic, positive ones.
reapplying every two hours, or NOT AU NATUREL can seep into your body trying to conceive. “These
sooner if you’re sweating or 6RPH VXQVFUHHQV DUH TXLFNO\ 5HGÁDJ LQJUHGL- 89 ÀOWHUV EHORQJ WR D
in the water. But here’s a scary loaded with harsh chemi- ents to avoid: avobenzone, broader group of endocrine-
WUXWK 6RPH LQJUHGLHQWV LQ \RXU cals that bring along sneaky oxybenzone, homosalate, disrupting chemicals like
regular sunscreen may be doing (and serious) side effects. octisalate, and octo- pesticides, BPA, and
you more harm than good. 6LQFHWKHVHKDUVKFKHPLFDOV crylene—especially if phthalates. The World
MYTHS
SUN DAMAGE AND
SKIN CANCER.
People with darker skin tones have
MYTH 3 A TANNING BED
IS SAFER THAN UV
a much lower risk of skin cancer than
fair-toned people. But this doesn’t make
RAYS FROM THE SUN.
Using tanning beds exposes your
Don’t fall victim to them immune to it. Those with darker
skin to UV light that can cause
these 4 common skin should still take action to protect
wrinkles, sunspots, freckles, and an
misconceptions about skin from overexposure to the sun since
increased risk of skin cancer. A safer
your skin and the sun. you can still develop malignancies and
option is to use nontoxic sunless
suffer all forms of UV damage. Also,
tanning products.
cases of skin cancer in people with
darker skin are often not detected
until later stages, when the cancer is
more aggressive. MYTH 4 PEOPLE WHO
TAN EASILY AND
RARELY BURN WILL
MYTH 2
PUTTING ON
SUNSCREEN BEFORE
NOT GET CANCER.
There is no such thing as a healthy
glow! Your skin produces a dark-
YOU GO OUT IN THE colored pigment, called melanin, to
SUN IS ENOUGH TO help shield against the harmful effects
PROTECT YOUR SKIN. of UV radiation. That darker shade may
Sunscreen is not 100% effective at
help minimally protect against getting
blocking UV rays, and it may not
a painful red sunburn, but it won’t
provide as much protection as you
defend against some of the long-term
need. Use about roughly a palm full of
UV dangers such as wrinkles and skin
sunscreen to cover your arms, legs, and
cancer. Think of it this way: Your tan is
face, and reapply about every two
just a sign that your skin is damaged.
hours. Don sun-protective clothing and
hats to help make sure you’re fully
Source: American Society for Dermatologic Surgery
covered.
Shine On
9 great supplements for
healthy skin, hair, and nails
BY RAZVAN RADU
2 5 8
GAMMA-LINOLENIC ZINC COLLAGEN
ACID (GLA) A zinc deficiency is Collagen serves as
GLA, a type of omega-6 linked to hair loss, so connective tissue for
fatty acid, plays a key supplementing with the many body structures,
role in stimulating nail, mineral may help including the nails,
hair, and skin growth and reduce the issue and hair, and skin. Supplements
repair by keeping oil assist in giving hair a can help ensure you’re
levels in your body in thicker appearance. Zinc maintaining adequate
check. This helps prevent can be found in nuts, levels of the protein:
cells from becoming less spinach, and eggs as well A study comparing
dry over time. The fatty as in a multivitamin or collagen supplementation
acid can be found in ZMA supplement (a with a placebo saw
most plant-based oils or combo of both zinc and significant improvement
in supplement form. magnesium). in skin elasticity in
women ages 35 to 55.
HOW MUCH? 500mg to HOW MUCH? Minimum
1,000mg daily intake 8–12mg daily HOW MUCH? 2.5–5g daily
according to one study
3 6 9
VITAMIN C FISH OIL IRON
This antioxidant has The omega-3 fatty acids The mineral plays a
been shown to assist in found in fish oil help give key role in activating B
preventing hair loss skin a glow by regulating vitamins, which work in
and dandruf while also natural oil levels in skin the repair and upkeep
helping hair look fuller. cells. Supplements may of healthy hair, skin,
It may help reduce dry also help prevent dandruf and nails. Iron is also
or tight skin while aiding and keep nails stronger important in helping keep
in maintaining a brighter and less brittle. hair full and smooth. Key
appearance. Outside sources include chickpeas,
HOW MUCH? Maximum
of a multivitamin, seeds, soybeans, grains,
of 3g daily
vitamin C can be found in and spinach.
most fruits and veggies.
HOW MUCH? 18–27mg
HOW MUCH? Minimum daily for women 19–50
intake 75–120mg daily, years of age; 8mg for
up to 1,000mg daily women over 51
INCINERATE
YOUR FAT
Drop kilos fast
with four natural
ingredients
BY CHIOMA OZUZU
HYDRATION IS KEY
for your health and phy- Hydrangea Root dandelion to aid in liver and deficiencies, which can
This popular garden plant gallbladder detoxification. lead to fatigue, muscle pains,
sique, but water weight can Research published in the acne, and stress.
is commonly used in Chinese
bloat your physique medicine as an herbal Journal of Alternative and
overnight. It’s often caused diuretic to increase the flow of Complementary Medicine Guarana
by several factors, including urine. It can also help treat shows that dandelion’s leaves Seed Extract
excess carbs, sodium, or urinary tract infections. are used as a diuretic, similar A native plant of Brazil, guarana
sugar in the diet, in addition According to research from to the hydrangea root.
is commonly brewed as a
to menstruation, which the Children’s Hospital The leaves also stimulate the
caffeinated drink or used in
contributes to water Boston, USA hydrangea root appetite and aid digestion.
energy drinks. Research in the
retention. So how do you may also help lower the
Potassium Journal of the International
drain extra water weight in a inflammatory response of
Potassium plays a key Society of Sports Nutrition shows
hurry? Besides exercise, autoimmune disorders like
that guarana, taken along with
MIKOLET TE/GET T Y IMAGES
Spring
Colour
Rebel
Spring season is the perfect time
for change and transformation.
Everything just looks and feels a
little brighter. The colour
spectrum this season is endless,
from romantic lavender to bold
reds the choice is yours how to
express the changes in your life.
BY LOUISE VAN DER NAT
he collection consists of six Colours have been designed to the same time. A wide range of
gorgeous shades of pink, just in time minimise solvent evaporation diferent shades are available to
for spring 2018. hese launch in and avoid this inconvenience. suit all styles throughout any
Dis-Chem stores this October. he Because of its small size, you season. MAVALA cares about
Mini Colours, with the small golden can use the whole bottle with your health so the polish
cap bottle, relies on a simple yet no waste. Another important formulations are developed
great idea. Nail polish, regardless of advantage of its small size is that without formaldehyde, toluene,
the quality, tends to dry out sooner it is handy to keep with you and camphor, phthalate or added
or later, especially when the bottle is its afordable cost allows you to rosin. In addition, they do not
frequently opened. he Mavala Mini buy 2, 3 or even more colours at contain any animal ingredients.
R87 each, dischem.co.za
GLOMINERALS
SHEER
LIPSTICKS
An ultra-moisturising sheer formula
that delivers a perfect subtle lip tint
with an exclusive antioxidant blend of
vitamins A, C, E and green tea extract.
R237, logicabeauty.com
GLOMINERALS
EYESHADOW
TRIO IN
WILDBLOOM
Trios of mineral eyeshad- highlight shade to make
ow shades created by colour-perfect eye looks
make-up artists to easy. here’s an extensive
perfectly complement range of rich, vibrant
each other for easy shades available allowing
all-in-one eye looks. Each for buildable colour in
Eyeshadow Trio includes a perfectly coordinated
base, contour and shades.
R445, logicabeauty.com
SKINPHD
PAPAYA
ENZYMATIC SKNLOGIC
EXFOLIATOR MULTI
ACTIVE
Papaya Enzymatic
Exfoliator is a gentle,
LOTION
enzymatic exfoliator that
eliminates dead skin cells to
reveal younger, healthier Includes a high concentra-
looking skin in the same tion of Alpha and Beta
time promoting cell Hydroxy acids (14%) in a
renewal. his formulation lightweight emulsion as an
contains sot round intensive treatment for
‘micro-sponges’ that assist increased cell turnover to
in purifying the skin. heir restore skin suppleness,
mild nature means they are clarity and texture. his
also suitable for sensitive active treatment optimises
skin. skin rejuvenation and treats
R380, skinphd.co.za
hyperpigmentation,
dehydration and problem-
atic skin.
R295, sknlogic.com
On the Stairs:
ROUND
2
Run up three flights at
slightly faster pace, taking
two stairs at a time. Use
your arms for power. Jog
Climb On 20-Minute
Stair
back down. At bottom,
hold 60-second plank.
Recover for 30 seconds.
Blitz calories while boosting your
booty and sculpting your legs Routine ROUND
with this challenging stair routine 3
BY ALYSSA SHAFFER Warmup:
(5 minutes) Jump up three flights
CAN’T GET TO THE GYM exercise) and increase your Activates glutes, legs (with legs together and
but need to get some cardio in? metabolism for up to 36 hours Squat (20 reps): starting and landing
Chances are you already have a after you’re done, she adds. Keep feet hip-width in a squat), taking one
Hundt put together a 20-min- apart, stretch arms in or two stairs at once.
great option right in your
ute workout that burns more than front; push heels into Jog back down. At the
house—or a nearby park or
floor and squeeze bottom, do 20 pushups.
track. “Stair climbing is one of 200 calories while targeting all
glutes as you come up. Recover for 30 seconds.
the most effective ways to work your major muscles—especially
your lower body while building WKH OHJV DQG JOXWHV 7R GR LW ÀQG Finish with 30-second
squat hold.
cardiovascular endurance and a staircase with at least three GRAND
ÁLJKWV RU DERXW VWDLUV ,I \RX
Stationary Lunge
burning fat,” notes Ariane FINALE
(15 reps): Left leg PUSH
Hundt, founder of Brooklyn can’t use one this big, just turn forward. Finish with
Bridge Boot Camp in New York, DURXQG DW WKH WRS RI RQH ÁLJKW 30-second lunge hold. Repeat all three rounds
GETTY IMAGES
USA. Regular stair workouts and repeat for the given time or Stationary Lunge but double the flights
will boost VO2 max (the amount steps.) End with a few minutes (15 reps): Right leg from three to six.
of oxygen your body uses during of stretches. forward. Finish with
BE INSPIRED
me train harder…
AND STAY
MY ADVICE TO READERS
WOULD BE:
Vision. You must have a clear
GURU LINDA KRIEL OVER THE YEARS? WHAT the picture on the box.
ADVICE CAN YOU GIVE TO Take notice and be positive.
OUR READERS? Draw up a list of things you
I agree with the American Poet DON’T do that’s causing your
Linda Kriel has been involved in the Fitness Maya Angelou, “My mission in problems and how to correct
Industry since 1988 when she presented the life is not merely to survive but to them. For example; I do not
popular exercise vignette “Body Beat” on thrive, and to do so with some exercise, therefore I am
SABC 2 for 9 years. And she has not stopped passion, some compassion, some overweight. Correction; I will
since. In 2014 Linda produced and presented humour and some style”. start exercising and be more
the very popular exercise program, Kry Daai Some Passion. My passion in active.
Lyf met Linda Kriel. The show is still running life is helping women to lead a Have a clear plan. Say to
today and has established Linda as one of the healthy lifestyle. To teach them to yourself, I’ll start with a
follow the correct exercise PLQXWH ZDON ÀYH WLPHV D
most successful and inspirational fitness SURJUDP IRU WKHLU VSHFLÀF QHHGV week and increase it by 5
personalities in South Africa. and to guide them in following a minutes every week.
BY LOUISE VAN DER NAT healthy eating plan. My motivation Talk to people. Talk to those
CHISELLED
C-HR
Luxury features added
to chic package
BY JOHN PAIGE
E design. Fun
to drive.
hese are
characteristics which
below which the C-HR
now ills. Truthfully
though it ills many
voids…bridges many
architectural design
visual hooks, the C-HR
Luxury stands out
further as Toyota’s
criticisms of the trio of
cars launched here early
last year. For one, the
entire range now
all-round-visibility
award. To sweeten the
chore of parking, the
C-HR Luxury is also
Toyota is applying to gaps. Not as rugged as renegade with a beneits from a boot equipped with an
the updated C-HR. A Fortuner but far sexier striking two-tone space hike that is almost Intelligent Park Assist
car that since launch in than the Corolla, the colour scheme topped double in size, thanks to system that will partly
2017, began to break C-HR is designed to get with a black roof and the use of a space-saving take over parking duties
the mould for Toyota in noticed. side mirrors contrasted spare wheel. for you and expertly
the highly competitive Deep within the creas- with a choice of four he entire range also manoeuvre the car into
crossover market. Let’s es and folds of this body colours. he has a reverse camera as a form-itting space.
just say if you’re catalogue, the chic yet option of a white roof standard, a welcome tick Step inside the C-HR
looking for a compact, niche Toyota C-HR sits, and mirrors combo especially when parking and that ‘Luxury’ suix
high-riding, stylish car, now with a new lagship with contrasting black
you’re spoilt for choice which adds a few body colour is also an
and ironically for a features, ofering more option, a style that
brand that brought us in the way of style, would complement the
the charming RAV4 in comfort, convenience smoked DRLs that also
the mid 90s, Toyota did and safety speciication make an appearance on
lose some ground into the price that the Luxury model.
thereater. weren’t previously Exterior consider-
As RAV4 grew available. ations aside, a lot of the
outwards and upwards, Amidst its own added features to the
“There’s a notable
leap in luxurious
appointments”
really starts to make heaters and the added ointment because it felt
sense. here’s a notable safety of an additional unmotivated around our
leap in luxurious pair of airbags. Johannesburg loop,
appointments like full With futuristic styling ofsetting the obvious
leather seats and and some other key convenience of not
matching upper dash, components loosely having to use a clutch in
an infotainment screen based around the Prius, traic.
that is more responsive you would be forgiven he C-HR Luxury is
to touch and up on reso- for thinking there is the lagship that this
lution more attuned some battery assistance range needed with
with the promise of the at work here. Instead, masterful driving
car’s modern and fresh performance balances competence, an
design. You can now with economy with the impeccable ride and
sync Apple CarPlay or same modern 1.2-litre build quality. he design
Android Auto (depend- turbo-petrol found in all remains as unique today
ing on your phone) to the other derivatives. as it did 18 months ago,
ensure that the As the word luxury putting Toyota right
multimedia never gets would imply, the back in the game it once
outdated. and enjoy the gearbox is automatic so courageously started.
creature comforts of seat and it’s the ly in the
Making practical, family like a fortress on wheels. considering the with a better view out Yet the real innovation
cars is a bit of a VW he 3.0-litre V6 turbo performance underfoot the windscreen, then the is the cockpit, providing
speciality; everything diesel is slightly once surrounded again ability to conquer what’s you have the R70 000
from Passat to Tiguan incredulously choice shows why diesel was ahead. Diferent size extra to spend on the
and even Amarok but against the trend once lauded the wheel options are options. We drove
there is one car in the towards petrol but performance fuel of available (choose models itted with the
range that transcends review it for how it choice. he Touareg something in the Innovision dual-screen
them all. hat was the performs and the simply thrives on the middle) and our setup which stitches the
impression Muscle and 190kW/600Nm engine open road, gulping favourite design two independently-
Fitness Hers got driving pulls the two-tonne down the miles while highlight is the way the operated screens across
down from Port Touareg along with just simultaneously using the rear lights lick across a the dashboard,
Elizabeth to Plettenberg the right amount of passive and active safety diamond pattern, swallowing all normal
features to virtually cast depending whether switchgear in the
this protective shield you’re braking or not. process and depositing it
around its every move. he rest of the package in a vibrant display
Exterior design is lives in the apogee of where every interaction
bold, especially when development. he is met with luid
looking directly at the platform for instance is animations. Couple this
slim grille which meets the very latest (shared to the several driving
the large badge in the with Cayenne, Urus and modes (including
middle coated in lashy Bentayga) with clever autonomous) and the
chrome. Chunkier looks anti-roll stabilisation night vision option
don’t mean the Touareg and air suspension for which identiies animals,
is now hoarding the road-holding precision. humans and road signs
kilograms, in fact it’s 100 Some models come with in near pitch darkness
kilograms lighter than rear-wheel steering for and it’s easy to see how
Bay where the Touareg’s force without breaking before so you can deceptive small-car the Touareg really does
size, comfort and through the cool cabin experience its uncanny agility around town, bring out the best of
barrage of technology oasis. Consumption is nimbleness around bookended with high both worlds.
smothered the distance around 9l/100km which corners. hink Jetta but speed stability.
all it a he 2018 Ford must be said that upgrading the cabin automatic. Ford also
C high-riding
Fiesta. Or a
shrunken
Kuga.
EcoSport has had to
react to a wave of new
competition. Some of its
former styling was
EcoSport, while looking
like a cheaper substitute
for Kuga, doesn’t
actually ofer nearly the
appearance while Ford’s
sotware (now in third
generation on Trend and
Titanium) adds more
claims incredibly low
fuel consumption,
although we admit to
having too much fun to
Truthfully it’s a bit of beginning to look a fair same in terms of family colour and pinch and pay much attention to
both – in Ford’s lexicon bit ‘tough cheap’ comfort or space. swipe functionality to a that.
it’s actually a Mini-SUV. considering that the From the outside you system that even in base With such a small
Cute two-wheel drive can spot how far your trim ofers Bluetooth price diference
EcoSport spends most Rands take you. and voice control. compared to Fiesta, and
of its life roving the city. Entry-level models ride Ford’s 1.0-litre engine global trends ushering
here’s a direct on smaller wheels, while should not be judged in the Mini-SUV at a
resemblance to the Titanium models ride purely on size. A solid tremendous rate,
bigger Kuga sautéed with better surefooted- performer in Fiesta, it EcoSport has the right
with a few quirks, ness. All models come takes the Ecosport’s stuf to restore faith in
like the rear with a minimum of six bigger size – showing Ford’s SUV range.
mounted spare airbags, then use once again why it’s a
wheel, that was technology to tempt you six-time Engine of the
crucial to achieving into spending more for Year winner. An engine
those macho looks. the higher-spec models. that its and functions in
But spare wheels on the An extra inch and a half literally everything now
boot are losing support; of digital touchscreen also adds the conve-
and the extra weight can be goes a long way in nience of a six-speed
urban on the one hand, felt when
pseudo tough and opening the
adventuring on the tailgate and we
other. And in South wonder if more
Africa it’s a metamor- efort could
phosis that’s been have gone into
extremely popular in the increasing the
last ive years. As the EcoSport’s boot
road conditions worsen, size because
EcoSport’s defence even the Fiesta
against potholes wins it manages to
our vote back at the match it.
oice. Ultimately it
JEAN SMITH
If you’re looking for a
serious adrenalin fix, we
are sure South African
USN Brand Ambassador
and cyclist Jean Smith
will agree, try track
racing! Jean is busy
preparing for the 2018
South African
Championship in
December and he gives us
some insight on what it
takes to stay on top of his
I N S TA G R A M :
game on and off the track.
@SMITTIEJEAN
CHAMPION Cape Town. I’ve been KEEPING IT where there are no hills fitter through winter
MOMENTS riding now for about 12 INDOORS! to go over! I liked the than a normal season,
I’m the current South years. I represented For the last eleven and a type of training I had to and I’ve actually started
African Sprint Champion South Africa at the half years I’ve been loving do. Big gear sprints, doing well in the
and in total I have 15 African Champs and at and enjoying track cycling heavy gym sessions criterium (lap racing of
South African titles. I won the Manchester Track more than road cycling. and easy cofee rides. 1 hour) races. But now
my first national title World Cup with Bernard My main reason was, it This past winter I’ve I’m getting back into
back in 2010 against Esterhuizen and Jeanne was a place where I could started to enjoy the the track again. It’s
Michael Thomson at the Nell. compete with the best road cycling a bit more. about four months until
Bellville Velodrome in and be the best, and I wanted to try and be SA track Champs.
WHEN IT ALL
STARTED
I think my first race
FINDING THE BALANCE
US N S UPPL E ME N TS I I’m lucky my work is very flexible.
was in 2001. Die DON’ T G O WITH OU T
That’s easy. The number Sometimes I have plenty time to train
Burger/Sanlam short
1 has to be USN Creatine during business hours. It’s very
distance race. But I
x4. Can’t go without it. seldom that I train till after 5pm in the
didn’t “start” yet. I
The new Hard Core Whey afternoon. I try and get home by then,
started track cycling
Tex flavour is brilliant. and when the little one goes to bed I
when I was 16.
Liquid Muscle and Beta do some admin for the next day. I
Alanine also part of my don’t travel so much anymore. Mostly
daily stack. to JHB and Durban, but that’s luckily
only on a weekend.
DIET AND TRAINING longest! I do two legs-only sessions in will try and eat tuna, rice and avo
This winter has been diferent to most. the gym. These consist of leg press, mostly for lunch, but if I battle with
I’ve spent less time on the track and squats and leg curls. I will also time I’ll just snack on a toasted
tried to go out on the road when it’s incorporate some explosive jumps and sandwich to get some energy before
possible. Currently I try and ride track squats. I’ll have two gym sessions just training. In the evening I’ll try and eat
two times a week. This will be heavy for upper body and core and then have diferently every night. It also depends
gear eforts. I’ll try and go four times a session on its own for back training. on what training I did the day and what
on the road. This will consist of three This will be mainly deadlifts. I try to eat training lies ahead. Example, spaghetti,
days of riding hills and flats. To try and a clean as possible during the winter. In fish and rice with avo, steak and
get the endurance up. The fourth ride the mornings I’ll eat bacon and eggs veggies or stir fry.
will be an easy cofee ride with a 10km with rye toast. Then I’ll have some
“race”. We like to see who will last the biltong for snacking during the day. I
APPEL
South African CrossFit
athlete and owner of
CrossFit box PMB (Power
Beyond Measure) Wilna
Appel shares insight as to
why the description is so
fitting, her passion for her
sport and how she helps
her clients through her
coaching approach.
BY LOUISE VAN DER NAT
COMPETITIVE HIGHLIGHT
In 2014 we won the African CrossFit Regionals.
That first place gave us a spot in the CrossFit
Games 2014 and a chance to compete in
California. It was a dream come true and also
something that I’m really proud of.
writing for magazines out of passion and body when it comes to diet do just that. My clients have lost anywhere
from 14 to 30 kilograms. Now some of you
modelling on thet side. I was training women and exercise supplements? will say “Really? It looks like they lost
outdoors or in n my basement. I noticed I had more”. Just remember muscle weighs more
a passion to help
h transform their bodies. I Everyone wants to know my secret! Ok, than fat. In order to gain body tone you
always struggled with training with men as here it is. There is no magic pill to my must put on muscle as well.
they were training more as a bodybuilder success in results! It’s driven from my
rather than a bikini body. The food and the
workouts are completely different. Women
motivation and coaching to give my clients
the power and the confidence to succeed. I
What are the positive benefits
were getting such great results with me. I
noticed I weent from training 3 girls and in
believe in my clients! There is no bump in of transforming your body
6 monthss I had 20! It started growing
the road that would stop me from believing
in them. When they hit a bump I tell them
and losing weight, and what
rapidlyy. I never thought of opening a to get up and keep going! My clients do you hear from your clients
g
gym and it kind of just happened.
It all started from passion.
workout 3 to 4 times a week in a variety of
my classes, along with a healthy nutrition
about how it has changed
plan. My nutrition plans incorporate carbs, their lives?
How many years fruits, proteins and healthy grains. Our
supplement program for best results
have you owned requires Body Construct brand
When I got pregnant I heard from multiple
people I will never get my body back or
your own training recommendation: ever look the same. After I had baby, Ariana,
facility and what Pre-workout
I worked so hard to prove to everyone they
Complete 2 rounds
Abs
• 1 minute Sit-ups
• 1 Minute Leg Lifts
• 1 Minute Russian Twist
Complete 2 rounds
Workout
• 1 minute Lunges
• Side Lunges, 30 seconds
each leg, Squats, 1 minute
• Plank Butt Lifts, 30 seconds
each leg, Rest 1 minute
Complete 4 rounds
Breakfast
Egg whites, avocado slice, slice Ezekiel
E
bread
Mid-morning snack
Can of Tuna and blueberries
Lunch
Grilled chicken salad with
chickpeas, strawberries, pinch of
walnuts. Use olive oil with lemon or
vinegar for dressing
Afternoon Snack
1 Scoop Body Construct
Protein Powder, berries,
1 tablespoon all-natural
unsalted peanut butter. Add
water, ice and blend.
Dinner
Ground chicken, sweet potatoes,
spinach
Tracey
Before After
Tracy
Before After
DON’T CALL
Sasha Banks a
diva. While the
up-and-coming
WWE star—bet-
ter known by her
moniker, “Legit
Boss”—has
plenty of style
and swagger, she
considers herself
an athlete rather than eye candy. Fans
have responded not only to her
HAIR & MAKEUP BY CHRISTIE CAIOLA
EVER LOVE
88 | M& F H E R S | SEP/OCT 2018
K E TTLE BE LL
RO P E DRAG
A B
WALK HANDS
VERY SLOWLY
BACK TO
PLANK POSITION
AFTER SET.
TO BE
6 DAYS A WEEK,
ZDVRXWRIEUHDWKXQÀW 60 TO 90 MINUTES
PER WORKOUT
and uncomfortable,” she
recalls. SAMPLE WORKOUT:
HEALTHIER
LEG DAY
Carlos started Warmup 10 min.
slowly, making small on the treadmill
(walk 15% incline)
lifestyle changes. “I cut Back Squat superset
FOR MY
back on fast and fried with Body-weight
Curtsy Reverse
foods and lowered my Lunge 5x12
sugar intake.” She Stepup 4x20
turned to a treadmill in Leg Press 4x15
AND FOR
week. She also started Seated Calf Raise 4x15
doing workouts like Stretch 5 min.
Tabata. SUPPLEMENTS:
Dymatize ISO 100
MYSELF.”
Carlos lost about 22 whey protein powder,
NLORVLQMXVWÀYHPRQWKV BCAAs, and CLA
before her weight SAMPLE DIET:
started to plateau. But 6 small meals a day
Clean meals:
instead of becoming
Christine Carlos found the discouraged, she set a
Shredded chicken
mixed with green
motivation from her family goal of entering a bikini vegetables such as
sautéed spinach
to drop 45 kilograms in ÀWQHVVFRPSHWLWLRQ or ground-chicken
meatballs with brown
one year and stand onstage “That meant I had to rice and broccoli
in a bikini competition get into the gym and Healthy snack:
Rice cakes with peanut
start lifting weights,”
BY KRISTIN MAHONEY butter or sugar-free
she says. She was apricot preserves
QHUYRXVDWÀUVW´EXW Favourite cheat meal:
Burger and fries
then I realised that
everyone in the gym is
there for one purpose: where she placed
to better themselves. I eighth, and plans to
had to just focus on enter a third competi-
myself and not anyone tion this year.
else.” Having a strong
Preparing for her support system has
ÀUVWFRPSHWLWLRQLQ made a big difference
2014 helped her take to her training. “I work
off another 22 kilos in hard to balance
seven months. “I was training and taking
IT TOOK A DAY nervous getting up care of my daughter.”
at the beach four years onstage, but having my Most of all, she says,
ago with her 8-year-old daughter there gave me to achieve your goals
daughter for Christine strength. Win or lose, I you have to have the
Carlos to change her life. felt I had achieved FRQÀGHQFHWRJHWRXW
Then age 32, Carlos something.” The experi- and work hard.
S A M U EL L AT HRO P
HIGH IN BEST GH IN
PROTE TASTE IBRE