March 2024

Muscle & Fitness Hers South Africa

For the serious athlete

Muscle & Fitness Hers South Africa1 min read
Muscle & Fitness Hers South Africa
EDITORIAL Managing Editor Jason Fleetwood - jason@dhsmedia.co.za Client & Digital Manager Louise Van Der Nat - louise@dhsmedia.co.za Illustration Editor Craig Toontas - craig@dhsmedia.co.za Motoring Editor John Page - john@dhsmedia.co.za Senior Photo
Muscle & Fitness Hers South Africa2 min read
True Grit
• AFTER COMPETING in the 2018 Olympia during a rookie season highlighted by runner-up finishes in both the Toronto and New York Pros, Darah Diaz failed to qualify for the 2019 Olympia. Diaz, 24, however, is now keeping her list of 2020 events close t
Muscle & Fitness Hers South Africa2 min read
Her Stock Is Rising
• BREANA WIGLEY leads a double life. When she’s not putting her business management degree to work for a multinational bank, the 25-year-old is training hard and hitting the contest circuit, steadily rising up the ranks of the IFBB Professional Leagu
Muscle & Fitness Hers South Africa1 min read
Giant Killer
• AT AN age when many of us couldn’t imagine doing a cartwheel, 41-year-old Ryall Graber continues to defy Father Time. The 2018 Fitness Olympia runner-up earned two major titles in 2019: the Fitness International and Arnold Classic Australia Fitness
Muscle & Fitness Hers South Africa2 min read
True Grit
What was it that got you into obstacle course racing? I kind of got pulled into it because my ex-boyfriend wanted to try it out. I won my first race [in 2013] by 20 minutes, and I was like, “This is so dumb—there are no real athletes in this sport.”
Muscle & Fitness Hers South Africa2 min read
Amanda Lawrence
• AMANDA LAWRENCE not only took first at the women’s -84kg open class at this year’s IPF World Classic Powerlifting Championships—she did it in style, breaking three world records with a 536-pound squat, 556-pound deadlift, and 1,352-pound total. Not
Muscle & Fitness Hers South Africa2 min read
Paving Her Own Way
• AT 24 YEARS OLD, Emily Shah has already compiled an impressive résumé. She’s a trained dancer and a theater veteran and was named Miss New Jersey in 2014. She’s also served as an assistant on the sets of blockbuster films like Captain America: The
Muscle & Fitness Hers South Africa17 min read
Committed To Fitness Beth Adair
Model bethadair.com Photographer @robertreiff Producer/Stylist @elisabettarogiani Makeup & Hair @Kikimakeup Location @magiclightstudiola Custom Fitness Apparel by Rogiani.com Shoes by skechers.com | @skechers I was born in Charlotte, NC to young pare
Muscle & Fitness Hers South Africa1 min readDiet & Nutrition
Beat Your Cheat
• PERFORM THIS workout before your next feast to help mitigate the calorie-palooza and redirect those macronutrients to your muscles rather than your fat stores. First, you’ll do three compound moves. (Start light and increase weight each set.) Then
Muscle & Fitness Hers South Africa2 min read
Need For Speed
• IF THERE’S ONE THING Derek Hansen knows, it’s how to help athletes oppose gravity. No, he’s not showing them how to float in midair. But for three decades the top sprint coach has been helping elite competitors in the NFL, NBA, and NCAA oppose the
Muscle & Fitness Hers South Africa4 min read
Finding A Personal Trainer
• PERSONAL TRAINING is a huge business, and it’s only getting bigger. In 2016, the Bureau of Labor Statistics estimated that there were 300,000 “fitness trainers and instructors” and that the field was expected to grow by 10% between 2016 and 2026. N
Muscle & Fitness Hers South Africa2 min read
Hit The Slopes Indoors
• YOU’RE FAMILIAR with the standard cardio players—the treadmill (both motorized and nonmotorized); the spin, recumbent, and Airdyne bikes; and the StairMaster— but we’d like to introduce you to a lesser-known member of the roster: the SkiErg. Releas
Muscle & Fitness Hers South Africa2 min read
Instability Training 101
• AS THE NAME IMPLIES, instability training involves training on an unstable surface, most often using a piece of equipment such as a Bosu ball or a Swiss ball. According to research published in the Sports Health journal, instability training is fre
Muscle & Fitness Hers South Africa1 min readDiet & Nutrition
Shrimply Irresistible
SERVES 2 1 lb frozen, cooked, and peeled shrimp ½ cup Persian cucumbers, sliced ¼ inch thick 1 cup frozen peas Sea salt ½ cup halved grape tomatoes 4 tbsp extra-virgin olive oil 3 tbsp red wine vinegar 1 tsp balsamic vinegar 1 tsp minced garlic 2 pin
Muscle & Fitness Hers South Africa1 min readDiet & Nutrition
Oh, The Pasta-bilities
• FEW MEALS are as delicious and indulgent as a heaping pile of pasta covered in sauce. Unfortunately, too many bowls of this classic carb can do a number on your waistline. Just one 2-ounce serving of wheat pasta packs more than 40 grams of carbs, m
Muscle & Fitness Hers South Africa2 min read
Brussels Sprouts
• ODDS ARE that you probably have some pretty bad childhood memories of your parents forcing you to eat bland brussels sprouts. The good news is that these veggies can be transformed with a few simple ingredients and minimal culinary experience. And
Muscle & Fitness Hers South Africa1 min read
Bowled Over
SERVES 4 ½ lb brussels sprouts, halved ¼ cup olive oil ¾ tsp salt ¾ tsp pepper ½ lb shiitake mushrooms, sliced 1 tbsp chopped thyme 3 tbsp lemon juice 2 tbsp tahini paste ⅓ cup plain Greek yogurt 1 garlic clove, minced 1 tsp lemon zest ¼ tsp ground c
Muscle & Fitness Hers South Africa2 min readDiet & Nutrition
The Secret Is Out
• WOMEN HAVE different needs than men—especially when it comes to nutrition—but most supplements on the market are designed with men in mind. Hi-Tech Pharmaceuticals CEO Jared Wheat and his fiancée, Megan Flores, are changing that. Together, they are
Muscle & Fitness Hers South Africa2 min read
Pandemonium
• This utilitarian pan can retain a ton of heat due to its thickness, says Kahlenberg, and it doesn’t give in easily to what he calls “pan shock”— the loss of heat when food is introduced to the skillet. BEST FOR: Anything, really, but specifically s
Muscle & Fitness Hers South Africa3 min read
Full-body Fat Loss
WORKS: Chest, core, shoulders Place your hands underneath your shoulders, with your back flat and core tight. Keeping your elbows tucked in at 45 degrees, lower yourself down until your chest is about an inch above the floor. Then drive through your
Muscle & Fitness Hers South Africa5 min read
Lighting It Up
T HE ROAD TO THE TOP OF WWE wasn’t? an overnight trip for Becky Lynch and Seth Rollins, who have become two of sports entertainment’s most popllar attractions. And perhaps this sharffll affinity for grinding it out in the ring explains why Lynch and
Muscle & Fitness Hers South Africa1 min read
His Program Seth And Fran, A Match Made In Hell
■ When Seth Rollins tried CrossFit for the first time, there was no looking back. One of his favorite CrossFit WODs is called Fran, a mild-mannered name for a brutal little workout. “It’s a couplet of barbell thrusters and pullups,” Rollins says. “A
Muscle & Fitness Hers South Africa3 min read
#goals #instafit #instafamous
Massy Arias’ insanely chiseled physique is a story of strength but also one of perseverance, helping her overcome the odds and become an Instagram-famous fitness guru with millions of followers—2.6 million and counting—including celeb stans SZA and C
Muscle & Fitness Hers South Africa3 min read
THE ABCs OF CBD
CBD COMES FROM MARIJUANA, RIGHT? Wrong. Cannabidiol is in a class of chemical compounds called cannabinoids and is found in many plants like hops, black pepper, and echinacea—not just marijuana—that can also be made naturally in the body, says Bomi J
Muscle & Fitness Hers South Africa1 min read
What Are Some Quality Cbd Brands?
This sports nutrition company just released some super-easyto-use “squeeze shots” that give you 10mg of CBD per packet. coromega.com One of the first companies to introduce a CBD sunscreen, it also offers an aloe and CBD moisturizer/sunburn cream. di
Muscle & Fitness Hers South Africa4 min read
Raising The Bar
DESPITE WHAT YOUR high school gym led you to believe, there’s more than one type of barbell. These days, the better gyms feature a range of options—some specific to certain lifts, others more versatile. It’s enough to make your head spin. But with a
Muscle & Fitness Hers South Africa1 min read
The Terminology
The middle portion of the barbell that falls between the sleeves. The widest part of the barbell, the collar separates the sleeve from the shaft and also allows the barbell to “spin” during certain lifts. The maximum amount of stress that a bar can t
Muscle & Fitness Hers South Africa3 min read
Torch More Calories Today
OUR MODEL Mariella Pellegrino IFBB Bikini Pro Hometown: Sant’Arcangelo, Italy Occupation: MHP Athlete Instagram: @MariellaPellegrino • THE SECRET TO INCREDIBLE CALORIE BURN while sculpting lean, functional muscle? You have to be ready to leave your o
Muscle & Fitness Hers South Africa1 min read
The Workout
• Weighted Plyo Lunge With Twist: 1 min. • Treadmill Sprint: 15% incline, 1 min. DO THIS TWICE. Active Recovery, Chest Press: 1 set, 10-15 reps • Weighted Jump Squat With Shoulder Press: 90 sec. • Treadmill Run: Medium/fast pace at 10% incline, 90 se

Muscle & Fitness Hers South Africa

More Issues From Muscle & Fitness Hers South Africa