Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

MUSCLE & FITNESS

Muscle & Fitness Hers South Africa

YOUR SUPER SUMMER SLIM-DOWN PLAN • Tone trouble zones with this intense eight-week training plan that trims your body in all the right places

PHASE 1

PHASE 2

8-WEEK SLIM-DOWN DIET • Stay fuelled and feel satisfied with our mix-and-match meal plan

3 DIET RULES FOR OPTIMAL RESULTS

Eat Fat, Build Muscle • Getting enough fat in your diet is essential for staying sculpted. Here's how to maximise the macronutient.

Mind Your Fitness • Use these proven motivational techniques to power through your toughest workouts and stick to the strictest of diets—no matter how hectic your schedule gets

Sleep is the New Foreplay

The Vitamin D vs. SPF Fix

BE A FITNESS MENTOR

FIT & JOYFUL AT 45 DARLA JOY

GREAT GLUTES • Lift and shape your booty with do-anywhere moves that work your body's most powerful muscle group from multiple angles

20-MINUTE FAT BLASTER • Even on days when you're pressed for time, this quick plyo routine will have you firing up calories, building muscle, and boosting your metabolism.

15-Minute Fat Burners • Give your metabolism a boost on even your busiest days with these high-intensity conditioning plans

30-Day PLANK CHALLENGE • Build strength, reduce muscle imbalances, improve function, and sculpt a sexy six-pack in one month by adding a different plank to your routine each day

THE BEGINNER'S ESSENTIAL SUPPLEMENTS GUIDE • Confused about which supplements can help you shed fat, increase performance, and feel healthier? We take a look at a few fundamentals that every fit woman should include in her stockpile.

HERBAL HYPE OR HELPFUL? • Exploring the Role of Supplements in Vascular Wellness

For the love of HEALTHY LIVING • Izelle Hoffman is SA's newest rising star in the culinary industry and although she never formally trained as a chef, growing up in a household where great food was always a comfort and source of nourishment, it seemed like a natural progression for her to take inspiration from the dishes she grew up with turning them into a modern, playful and healthy experience.

WEIGHTLIFTER'S GUIDE TO VEGETARIAN CLEAN EATING • Think going meatless means you lose all of the lean muscle you've sculpted? Guess again: A balanced vegetarian diet allows athletes to get all the protein they need without sacrificing results. Here's how.

BRING ON THE BENEFITS

ALWYN UYS • What if your life changed in a split second? We always think that it will never happen to us. But to Alwyn Uys it did. A car accident at the age of 24 left him paralysed from the chest down. Alwyn gives HERS some brutally honest insight into his journey to become a Paralympic Gold Medallist.

STEPHANIE STANDER • Catching up with USN Ambassador and online transformation coach, Stephanie Stander. We find out more about her training and nutrition and the approach she takes in achieving amazing results with her clients.

Sugar-Free Pumpkin Spice Smoothie

Smoothie Season • Three refreshing ways to recover on a hot summer day!

Hers BIKINI BODY EAT CLEAN, GET LEAN • Slim down for summer and rock that new swimsuit with this satisfying and effective mix-and-match meal plan

BUILDING ROME IN A DAY! • The inspirational Biogen Ambassador, Pam Ndhlovu is living proof that you can overcome adversity like cyberbullying and come out strong.

ALL THAT GLOW • This summer it's all about embracing a natural, beautiful glow. But the no make-up look, requires make-up! It's all about applying the right product to keep you looking beautiful and natural all summer long.

KATIE'S...