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

Becoming FIT AND FABULOUS JALA SUE • #HUSTLEBOOTYTEMPTATS SUPERMODEL

Pulse • Being thankful is more than just a cliché we state around the holidays—it’s an appreciation for just how much you can accomplish with each step you take, rep you complete, and positive vibe you give out. Given a chance, your body can work miracles big or small. All you have to do is try.

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

15-MINUTE JUMP-AND-BURN WORKOUT

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

ALL ABOUT… ROWING

THE LINGO

Fitin5 BACKSIDE BOOSTER • LIFT AND TONE your hamstrings and glutes with this super efficient combo from fitness expert Paige Hathaway. “You don’t even need any gym equipment for this workout—just a towel and a milk jug filled with water or sand if you don’t have access to a dumbbell,” she says.

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

BOOST YOUR BRAIN POWER BOOST YOUR BRAIN POWER

The Real Reason That Diet May Not Work

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

“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

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 • Busy much? Hers has your #fitlife formula — from sleek urban coats and athletic- inspired footwear to glowing skin tips and quick beauty fixes for any parties you’ll be attending. And for extra inspiration through the hustle and bustle, go backstage with groundbreaking USN Ambassador Alrieta De Wet to see how this superhero does it all.

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 eage • 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...