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, supps, and services to meet your healthy-living goals

LOVE YOUR LEG DAY • BOOST YOUR BOOTY WHILE SLEEKIFYING YOUR THIGHS WITH THIS COMPLETE LOWER-BODY SCULPTING ROUTINE

Pulse • ALL THE LATEST ON: TRAINING, NUTRITION, HEALTH, BEAUTY, AND MORE

Training

JODI TIAHRT • This month we meetJodi Tiahrt as she shares her fitness journey with us. Feel inspired by her dedication and perseverance as she shares the ups and downs she's faced along her journey to fitness success. Enjoy!

GET STANDOUT SHOULDERS • Two top figure pros share their go-to workouts for capping off a sexy upper body

PULLING OFF THE PISTOL • Go deep with this single-leg squat that challenges your balance, strength, flexibility, and control

Get There • These progressions can help you build both strength and balance to finally master one of the toughest mechanical moves out there

GET A JUMP-START • Fire off more than 150 calories in 15 minutes with a combo of rope jumping and full-body conditioning moves

DON'T GET TRIPPED UP • Skip like a pro with these easy-to-follow training tips

ALL ABOUT… ROWING

Fitin5 BACKSIDE BOOSTER

THINK POSITIVE

FLIP THE FATLOSS SWITCH • Your body’s calorie-burning trigger rests in sheer variety, so here are three kilogramshedding circuits for your busiest time of year

Nutrition

TRENDING FOODS

The Real Reason That Diet May Not Work

BOOST YOUR BRAIN POWER BOOST YOUR BRAIN POWER

Cheat Yourself Slim • These four sweet treats are nowhere near the cheat you may think. Packed with protein from sources like egg whites, peanut flour, protein powder, and milk, these healthy desserts — whipped up by Heather Davies, creator of the Protein Chef food blog(proteinchef.co.uk) — come in handy for parties and potlucks throughout the season.

5 DIET MYTHS YOU CAN SAFELY IGNORE • Don’t believe everything you hear around the locker room. We’ve got the truth behind some long-standing nutrition misconceptions

Health

"I WAS TOLD THAT EXERCISE COULD KILL ME." • Even a life-threatening heart disease hasn’t kept Mauri Reyene Peterson from pursuing her dream of becoming a personal trainer and bikini competitor

HOW SHE DOES IT

WRISTY BUSINESS • Keeping your wrists strong and flexible will go a long way towards helping you get the most out of your workouts

Fit Life

Smooth Operator • Winter is coming! Cold temperatures can suck the moisture out of your skin, but these tricks will soften the scaliest spots.

THERE'S THE SCRUB

keeping her edge • FROM FULL-TIME MOTHER TO FITNESS MODEL- SHE TRULY IS AN INSPIRATION TO ALL WOMAN.

RUDI PRETORIUS • The Biogen Ambassador and competitive fitness model talks counting calories, being judged, training on chest day and motorcycles.

MONIQUE LOPES • The 4 X Karate World Champion, and NABBA Fitness Bikini competitor dishes on her training, the Monique Fit Movement and her close-knit family.

JUMP START • FASHION AFFECTS FITNESS, AND STAYING MOTIVATED IS HALF THE BATTLE WON. JUMPSTART THE JOURNEY TO YOUR FITTEST YOU, WITH OUR FEATURE ATHLETE AND USN AMBASSADOR ALRIETA DE WET AS WE DIVE INTO HER WEEKLY TRAINING SCHEDULE AND NUTRITION PLAN, WHILE STILL EXPLORING HOW MUCH FUN IT IS TO ADD BRIGHT COLOURS, LAYERS AND A VARIETY OF FABRICS INTO YOUR WORKOUT WARDROBE.

FIRE UP YOUR ABS • Want to add more oomph to your core training? Use these fitness tools to increase the intensity and enhance your results.

64 WAYS TO BURN FAT FAST • INCORPORATE THESE SIMPLE...