Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Get a Bikini Butt • Looking to give your backside a boost? These powerful moves put your rear front and centre by working all aspects of your gluteal muscles. “Some glute exercises are suited for maximising muscle tension; others are better for producing a burn. This workout involves all the primary actions of the muscles, using a variety of rep ranges to target the different muscle fibres”, says trainer Bret Contreras, CSCS, aka “the Glute Guy”, who created the workout on these pages. “It's designed to encompass all the methods for developing a muscle, which ultimately will give you the amazing glute shape that you want.” Brazilian-born IFBB bikini pro Nathalia Melo shows us how to put it all together with some of her favourite booty pickups.

Pulse

CALORIE KILLERS • Get the most out of your gym time with two sizzling metabolic workouts

ALL ABOUT… INDOOR CYCLING

Fit in 5 KETTLEBELL QUICKIE • WANT A GREAT total-body workout that sculpts your shoulders, back, chest, glutes, hamstrings, quads, and abs? Pick up a kettlebell and start swinging! “This workout seems simple enough, but it's a superfast and effective way to ensure you'll burn calories and fat while building lean muscle”, says fitness expert Paige Hathaway.

TRANSFORMING FITNESS & MOTHERHOOD CANDICE EL GUINDY

FRY MORE FAT WITH METCON • Burn away stubborn fat deposits and dig out the sleek musculature you crave by injecting metabolic conditioning into your interval training

SAMPLE WORKOUTS

NEW RULES OF NUTRIENT TIMING • Sharpen your performance and maximise your efforts by tweaking what — and when — you eat throughout the day

5 Super Healthy Bowl Recipes • Eat more delicious all-in-one breakfasts, lunches, and dinners with these balanced meals. Using veggies and hearty whole grains, the following bowl recipes — with chicken, beef, seafood and vegan options — are healthy yet filling enough to fuel your body right.

DARE TO PREPARE • The key to making sure your eating plan stays on track? Always have plenty of healthy options on hand.

TOP 12 FOOD-PREP LIST

Contain Yourself • These innovative accessories make it easy to pack up all your favourite meals

5 HACKS FOR HEALTHY COOKING • Simplify your prep time and make clean eating even easier with these handy kitchen tools

ASK THE EXPERTS

“I PERSEVERED THROUGH TRAGEDY AND GOT STRONGER THAN EVER” • Lisa Traugott found her self-confidence through working out, eating right, and inspiring others to do the same.

HELP FOR TIGHT HIPS • Strong but flexible hip flexors are essential to helping you move more easily in almost every activity you do

FIGHT FOR ATHLEISURE • Get the season's most fearless activewear to make your fitness mission loud and clear

TRIED & TESTED: BEST SNEAKERS FOR EVERY SPORT • Find the perfect footwear for every activity, from lifting or cardio classes to running. We tried out dozens of options to help you find your favourite kicks for training day.

10 Natural Beauty Buys • Green your daily skin-care routine for a glow from the inside out

BEAUTY-CLASS BASICS IN A FLASH • Experts give us their top tips on flawless make-up for day or night.

JESSE PRETORIUS • Johannesburg-born and raised WBFF Pro, YouTuber and Evox Nutrition Sponsored Athlete Jesse Pretorius sits down with us to discuss comic books, YouTube, prepping while studying and how his favourite whey protein shake makes for the best milkshake replacement.

LARA BESTER • Social media fitness phenomenon, and USN lifestyle ambassador Lara Bester gives us the lowdown on how she transformed her body and manages to stay on track with her diet, how to fully activate your gluteus and her...