May - June 2019

Muscle & Fitness Hers South Africa

For the serious athlete

Muscle & Fitness Hers South Africa1 min read
Publisher’s Note
I’m sure we’re all ready to see the backside of all the political adverts that have been clogging up the airwaves and street poles over the past couple of weeks. As much as we may not be looking forward to the queues at the voting stations I can’t he
Muscle & Fitness Hers South Africa4 min read
Hot List
Super Scoop has a concentration of high-quality phytonutrients in convenient powder form, specially designed to help you lead a more plant-based diet. It’s low in sugar and calories but still super tasty and dissolves easily in everything from water
Muscle & Fitness Hers South Africa2 min read
Fully Engaged
Such words from Alex Silver-Fagan—Nike Master Trainer, Wilhelmina model, yoga and kettlebell guru—affirm the kick-ass way she approaches life and fitness today. Hard to believe that just a few years back, the picture was much cloudier. Seeking VIP cl
Muscle & Fitness Hers South Africa4 min read
The Best Exercises For Beginners
WHETHER YOU’RE brand-new to working out or are returning from a long hiatus, mastering the fundamentals is key to successful progression in the gym. So put down that barbell and slowly back away. “A beginner should always focus on technique first bef
Muscle & Fitness Hers South Africa2 min readMedical
Fitter With Fasted Cardio?
YOU’VE PROBABLY read about fasted cardio a million times on the internet and within the pages of this magazine. That’s largely because the vast majority of the leanest physique athletes swear by the practice, as do those who have lost large amounts o
Muscle & Fitness Hers South Africa4 min readCooking, Food & Wine
Build A Booty With The Booty Queen Lori-ann Marchese !
It is crucial to remember that exercise and diet are essential to growing your optimal booty. When exercising, it is important to choose exercises that engage your glutes correctly. Follow the personalised workout below for booty building results! Us
Muscle & Fitness Hers South Africa2 min read
5 Reasons Your Plank Sucks
THERE IS hardly a core exercise more notorious than the plank. And when performed “actively”—meaning, you’re engaging every muscle from head to toe—it taxes your entire body. Which, according to Chris Frankel, head of performance at TRX, “brings awar
Muscle & Fitness Hers South Africa4 min read
PERFECTLY Prepared Delts
AS IMPORTANT AS GREAT SHOULDERS ARE TO a beautiful physique, the workouts that craft them can be pretty mundane. Just like the monotony of a pre-contest diet—“Chicken breast, rice, and vegetables, again?”—advice on training delts has always revolved
Muscle & Fitness Hers South Africa3 min read
CANDICE’S DELT Workout
TARGETS: ANTERIOR, MIDDLE, AND POSTERIOR DELT HEADS; ROTATOR CUFFS Transitioning from bus drivers (below) to around-the-worlds is easy, as you’ll be using the same 25-pound plate. Only this time, you’ll be circling it around your head, which targets
Muscle & Fitness Hers South Africa1 min read
Show Off Your Lean Physique
SPRINGTIME IS all about shedding winter weight so you can reveal your sexiest physique when bikini season rolls around. But even if you’re eating clean and following the Hers workouts, stubborn water weight can stand in between you and that summer bo
Muscle & Fitness Hers South Africa2 min readCooking, Food & Wine
Bell Peppers
Preheat oven to 350°F. Cook 1 tbsp olive oil, ½ cup chopped onions, 1 tsp minced garlic, and 1 lb ground turkey in a skillet; mix in 6 oz spinach and 1 cup tomato sauce. Cut 4 bell peppers in half lengthwise; spoon mixture into each half. Bake 30 min
Muscle & Fitness Hers South Africa6 min read
Bring On Brinner!
DEEP DOWN, everybody loves breakfast. But few among us are lucid enough at daybreak to do anything more creative in the kitchen than float cereal in milk or slap a fried egg on toast. The solution to getting more out of your breakfast and brunch stap
Muscle & Fitness Hers South Africa1 min readMedical
Berry Good!
May protect your teeth and gums by killing harmful oral bacteria. Have also been linked to improved balance. Contain a phytonutrient called rheosmin, or raspberry ketone, that has been linked to increased fat cell metabolism. Have specific polyphenol
Muscle & Fitness Hers South Africa2 min readDiet & Nutrition
Why You Need More Citrus
Shown to exhibit antibiotic effects and contain compounds called limonoids, which may help lower cholesterol and prevent cancer cells from spreading. Have more than 170 types of phytonutrients and more than 60 kinds of flavonoids, most of which contr
Muscle & Fitness Hers South Africa2 min read
In Knead Of Pizza
SERVES 6 1 cup chickpea flour1 cup lukewarm water5 tbsp olive oilSea salt and freshly ground pepper½ cup diced dry-cured chorizo1 cup chickpeas, drained and rinsed7 oz baby spinach¼ cup freshly shaved manchego cheese 1. In a bowl, add chickpea flou
Muscle & Fitness Hers South Africa4 min readDiet & Nutrition
For The Love Of HEALTHY LIVING
Izelle Hoffman is SA’s newest rising star in the culinary industry and although she never formally trained as a chef, growing up in a household where great food was always a comfort and source of nourishment, it seemed like a natural progression for
Muscle & Fitness Hers South Africa8 min readMedical
The Guide To Crushing Stress
BLAME IT ON THE SMARTPHONES that are constantly pinging us with texts, tweets, and emails. Blame it on the overcrowded trains, freeways, and big-box stores. Blame it on the Great Recession, global warming, Netflix, or that $6 latte in your hand. What
Muscle & Fitness Hers South Africa5 min read
HEALTHY Snacks
YOU MIGHT be snacking all wrong. As a registered dietitian and longtime nutrition pro, I can tell you this: Snacking is a habit that can either work for or against you. Constantly grazing on salty, sugary, fatty nutritional bombs will inflate your ca
Muscle & Fitness Hers South Africa2 min read
Finding The Energy
IT’S EASY to forget that having a job as a personal trainer is just that — a job. It’s a daily grind that requires trainers to be at the top of their game — physically and mentally. And finding the energy to help clients hit their fitness goals takes
Muscle & Fitness Hers South Africa3 min read
Kelly Raine
WHEN DID YOUR JOURNEY INTO HEALTH AND FITNESS START? In the Marine Corps where routine and pushing past your comfort levels became my new normal. WHAT ADVICE CAN YOU GIVE HERS READERS TO TAKE THE FIRST STEP IN BECOMING FITTER AND HEALTHIER? Make the
Muscle & Fitness Hers South Africa3 min read
Go With The Flow
THERE ARE experiences in life that every woman shares. One of the most universal (and most notorious) happens at a certain “time of the month”—getting our periods. It can be inconvenient at best and at worst really affect us from living our lives to
Muscle & Fitness Hers South Africa2 min read
Glisten Up!
These 10 beauty basics were created to help you achieve fresh, youthful skin all winter long. Neutrogena Hydro Boost is your complete hydration regime for skin so hydrated and supple, it bounces back. New Hydro Boost Micellar Water is a unique clean
Muscle & Fitness Hers South Africa3 min readDiet & Nutrition
Francia James
WHEN DID YOUR JOURNEY INTO HEALTH AND FITNESS START? Around the time I was 15 years old, I realised in order to maintain my health and physical fitness, nutrition was the main key. After just a few months of being dedicated to a healthy lifestyle, I

Muscle & Fitness Hers South Africa

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