Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Muscle & Fitness Hers South Africa

HOT LIST • Our favourite new gear, tools, and services to meet your healthy-living goals

FULLY ENGAGED • Renowned trainer and model Alex Silver-Fagan spreads a gospel of functional fitness, facing life head-on, and embracing every moment.

THE BEST EXERCISES FOR BEGINNERS • These are the greatest moves for gym newbies, plus an expert-approved routine to jump-start your gains.

THE VIP Queen Of Fitness JENNIFER NICOLE LEE

JNL, Was Your NPC Bikini Competition Return a Triumph?

FITTER WITH FASTED CARDIO? • Is the age-old practice of hitting the treadmill hungry worth the effort?

5 REASONS YOUR PLANK SUCKS • Brace yourself (literally) for better movement by avoiding these plank mishaps.

STRYKE BACK • Krista Stryker, author of The 12 Minute Athlete, lays out three simple high-intensity interval training routines to whip you into shape—fast.

PERFECTLY Prepared Delts • Tired of your steady diet of presses and laterals? Two-time Arnold Classic Figure champ Candice Lewis-Carter dishes up a five-move delt routine to break your shoulder rut.

Nutrition

SHOW OFF YOUR LEAN PHYSIQUE • Take off water weight with a natural diuretic that reveals the hard body you carved all winter long.

1 FOOD, 5 WAYS BELL PEPPERS • Sweet and crunchy, bell peppers are a delicious and nutritious snack that will help you keep your dishes fresh.

BRING ON BRINNER! • Who says you can’t eat breakfast at night? Not us. These six muscle-building recipes will have you believing the most important meal of the day is breakfast…for dinner.

FOOD FOCUS BERRY GOOD! • Berries are superfoods that have antioxidant powers beyond any other fruit or vegetable.

FOOD FOCUS WHY YOU NEED MORE CITRUS • Oranges and their relatives can offer hard-training athletes some stealthy benefits.

IN KNEAD OF PIZZA • This healthier version of the classic pie swaps out white flour for the chickpea kind and piles on chorizo and manchego cheese for a flavor blast.

UNLEASHING YOUR INNER CHEF

THE HERS GUIDE TO CRUSHING STRESS • You can’t be healthy and fit—inside or out—if you’re constantly feeling the weight of the world. Here’s how to show anxiety who’s boss.

HEALTHY Snacks • Raise your intermeal game with these six delicious, protein-packed eats.

ACTUALLY GOOD

FINDING THE ENERGY • We spoke to three Performix House trainers about how they find the physical and mental energy for a life in fitness.

SNEAKY SUGAR FACTS You Need to Know

GO WITH THE FLOW • Use these expert tips to navigate the gym when Mother Nature pays her monthly visit.

3 INNOVATIVE PRODUCTS TO ELEVATE YOUR PERIOD WORKOUT

Glisten Up! • For radiance that defies the elements, add these 10 best winter skin products to your arsenal

OWN YOUR AWESOME