November/December 2018

Muscle & Fitness Hers South Africa

For the serious athlete

Muscle & Fitness Hers South Africa2 min read
Publisher’s Note
How is it that we see the decorations for Christmas going up earlier and earlier, year after year? Is that really the case or has time somehow been speeding up, especially when we enter this final quarter of the year!? I remember my dad always tellin
Muscle & Fitness Hers South Africa4 min readDiet & Nutrition
Hot List
Satisfy your cravings with healthy, balanced goodness. Trust Delite Bars are packed with 22g of protein and are high in fibre to keep you full for longer. R349.00 for box of 12 bars, usn.co.za 10g PEPTAN® per serving. Red Apple Flavour. Pept
Muscle & Fitness Hers South Africa3 min read
Your Secret To Great Glutes
WHAT’S THE KEY TO GETTING A CURVED, firm, and totally tight backside? A full-scale attack on the muscles. “Your glutes respond best when they are targeted from different angles and movement patterns,” says Hers technical adviser Gino Caccavale. This
Muscle & Fitness Hers South Africa3 min read
20-minute Fat Blaster
NO TIME FOR A FULL WORKOUT TODAY? Squeeze in this fast and furious fat blaster, designed to work every major muscle while burning mega calories. “Every move here is explosive—you’re working different muscle groups in a variety of directions for optim
Muscle & Fitness Hers South Africa2 min read
Jessica Sander
“This workout is designed to challenge and improve your overall stability, with a particular focus on the core,” Sander says. The payoff: You’ll gain more control over all your movements, in and out of the gym. You’ll need a Bosu, a pair of 4 to 6 ki
Muscle & Fitness Hers South Africa6 min read
30-Day PLANK CHALLENGE
VERY FEW CORE WORKOUTS are complete without adding at least one or two plank variations into the routine. If you’re like most exercisers, you’ve already done your fair share of this foundational movement. “Planks offer a safe, challenging, and effect
Muscle & Fitness Hers South Africa3 min readMedical
Jet Setting Into Fitness
WHEN AND HOW DID YOUR PASSION FOR HEALTH AND FITNESS START? It started when I was still in London and I realised that my health and fitness raised my self-esteem, self-confidence and reconnected me with mind, body and spirit. Now I’m a licensed mass
Muscle & Fitness Hers South Africa1 min read
3 Diet Rules For Optimal Results
Try to space your meals so you don’t go more than about three hours without eating. Doing so will ensure that your sugar levels stay steady and your metabolism is consistently fuelled, avoiding dips and hunger pangs. A typical day might include a bre
Muscle & Fitness Hers South Africa3 min readCooking, Food & Wine
For The Love Of HEALTHY LIVING
Make the season easier and tastier than ever with these delicious recipes that deliver a ton of flavour with none of the guilt. Our Food Editor and Lifestyle Chef, Izelle Hoffman’s summer recipes don’t just look and taste delicious, but they are also
Muscle & Fitness Hers South Africa4 min readDiet & Nutrition
Bring On The Benefits
What do exercising vegetarians have going for them? Lots. A study published in the Proceedings of the Nutrition Society noted that vegetarians have decreased cholesterol levels and about 25% lower risk of mortality due to heart disease, while a study
Muscle & Fitness Hers South Africa7 min read
20 Tips For Healthier (happier!) Holidays
If you’re a regular gymgoer you likely already do split routines, working different muscles on different days. “That’s fine when you can control your own schedule every day of the week. But over the holidays, when obligations pile up, so do the misse
Muscle & Fitness Hers South Africa2 min readMedical
Ask The Experts
Q How long does it take to start losing muscle tone if you’ve stopped exercising due to injury? “Injury often puts a muscle to rest—and rest is bad for muscles,” says William Roberts, M.D., a sports medicine physician. Studies show that a person at
Muscle & Fitness Hers South Africa2 min readPsychology
Mind Your Fitness
THE LAST THING you want is to just go through the motions while exercising. But day-to-day life pressures can distract even the most dedicated among us. Plus, obligations with work, school, and family can make sticking to a diet feel nearly impossibl
Muscle & Fitness Hers South Africa5 min read
The Beginner’s Essential Supplements Guide
It’s easy to feel overwhelmed in a supplement store—with all those pills, powders, and potions, how can you separate help from hype? As an exercise physiologist and sports nutritionist, I can tell you that in addition to exercising and eating right,
Muscle & Fitness Hers South Africa2 min readTelecommunications
The Land Rover Of Phones
That dreaded slip out the hand or pocket, the slow-motion heart-stopping fumble as your phone cartwheels to the floor before bouncing on every corner and then crashing face down with the finality of cracked glass. It’s not a case of if, but when – th
Muscle & Fitness Hers South Africa3 min read
All That Glow
Primer. For that glowing, luscious look start with a primer to create a smoother, less porous looking skin. The liquid primer ensures a sun-kissed complexion. Light-reflecting pigments create a radiant glow, no matter whether applied solo, mixed wit
Muscle & Fitness Hers South Africa2 min read
Alwyn Uys
So, I’ve always been a very positive person with an optimistic outlook on life. I enjoy reading books that have to do with how the body and mind works and how we can change the outcome of any situation with regards to how we react to certain situatio
Muscle & Fitness Hers South Africa2 min read
Stephanie Stander
What got me started was, I wanted to live a healthier fit life - not that I was unhealthy, but I just have a lot more energy when I exercise, it makes my body and mind happy. First of all, I went through a little transformation myself when I started
Muscle & Fitness Hers South Africa3 min read
Building Rome In A Day!
PLEASE TELL US MORE ABOUT YOURSELF? I’m a 32-year-old qualified personal trainer working at a private gym, a motivational speaker and a single mother to a beautiful 7-year-old girl. I was born, raised and I’m living in Soweto. I love baking and watc
Muscle & Fitness Hers South Africa2 min readAutomotive
Four Is More
BMW’s X-family has grown year on year. Besides matching an SUV across the same broad range as their hatchbacks and sedans (that’s now numbers 1 through to 7) BMW Xs sell much faster. The X4 is placed somewhere in the middle of this, and with the coup
Muscle & Fitness Hers South Africa1 min readAutomotive
Kona Is Cool
You needn’t go for the Acid Yellow paint for Hyundai’s chic Kona because even in one of the other subtle hues on offer, the new small crossover’s cosmopolitan curves will surely get you noticed. This is a car that looks and drives with the right amou
Muscle & Fitness Hers South Africa1 min readAutomotive
A Class Of Its Own
Behind the smallest Merc lies big tech. Yes the junior member of the Mercedes family has broken rank with some of the company’s dazzling features making their debut here, thereby raising our expectations of what R500 000 can buy these days. In fact t
Muscle & Fitness Hers South Africa1 min readDiet & Nutrition
Smoothie Season
• EVERYBODY LOVES A good shake, whether it’s to refuel after a tough workout, a grab-and-go meal, or just something to keep you satisfied. We asked you for your ultimate post-workout smoothies via Instagram—here are a few of our faves. Keep the ideas
Muscle & Fitness Hers South Africa6 min read
Eat Clean, Get Lean
• IF YOU REALLY WANT TO LOOK (and feel) your best in an itsy-bitsy two-piece, you have to pay attention to diet along with your workouts. But that doesn’t mean spending half your day wanting to gnaw off your arm or munching on carrot sticks alone. “Y

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