Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Muscle & Fitness Hers South Africa

FITNESS PRO TIPS • Get your entire body strong and sculpted with this classic body-weight move.

A CHINUP CONSULT

5 REASONS YOUR HIP BRIDGE SUCKS • Fix up your barbell hip bridge for stronger, better-looking glutes and less back pain.

TAKE A DIVE • Bring your workout into the pool to enhance recovery and boost performance.

PERFECT YOUR PUSHUP • Master this body-weight basic to sculpt a strong chest, arms, shoulders, and core.

HELP FOR SORE HEELS • Plantar fasciitis is one of the leading sources of foot pain, especially among active women. Here's how to keep your feet feeling healthy.

3 STRETCHES FOR RELIEF • These gentle stretches can help reduce some of the tightness along the bottom of your foot. Try them up to three times a day.

THE WHOLE30 DIET • It's not for everyone, but the Whole30 diet can help you clean up your act in the kitchen-big-time.

GRAB 'N' GO • Make this colorful salad in a mason jar for a fast, healthy, portable meal that will store up to five days.

BURRITO • These swaps for this favorite meal won't leave you overstuffed.

WEIGHTLOSS HACKS • Follow these easy strategies to drop pounds without counting calories.

150 CALORIES OR LESS • Green tea ice cubes, ginger vodka, and other smart ways to build tasty, ab-friendly summer cocktails.

IFBB PRO CARRIE Goforth

The Ultimate BEACH BODY • Prime your beach body fast with these five total-toning moves you can do anywhere. The curve-carving exercises are guaranteed to tone up all your hardest-to-target areas. Here, 10-time IFBB bikini pro champ Amanda Latona shows exactly how to get your core, butt, and thighs bikini-beautiful in no time.

WOMEN OF ACTION • These five women are breaking new ground in typically maledominated fields and inspiring a new, diverse generation to follow their passions.

Jessica Eye UFC FEMALE FLYWEIGHT FIGHTER • A string of losses nearly cost Jessica Eye her spot in the UFC, until a change in weight class and mindset revitalized her career and turned her into a force.

Brandi Rhodes CHIEF BRAND OFFICER, ALL ELITE WRESTLING • No longer just a ring announcer, Brandi Rhodes looks to push the boundaries in an industry in the midst of a women's revolution.

Mia Kang • By learning to embrace her health and figure, model Mia Kang has become a voice against the industry's traditional views on beauty.

Candace Parker WNBA ALL - STAR, NBA ANALYST • The 2016 WNBA Finals MVP proves that talking hoops is no boy's club.

Andrea Hudy ASSISTANT ATHLETICS DIRECTOR FOR SPORT PERFORMANCE, UNIVERSITY OF KANSAS • It's rare for a woman to serve in the strength and conditioning world at a university- let alone for one of the country's most successful men's basketball teams.

Fire Power • Elevate your grilling game with Paleo-friendly fare that's packed with protein and enough flavor to please any crowd.

FISHICALLY fit • If you've been, ahem, floundering to find new ways to shore up a tasty protein-packed fish dish, the Posh Pescatarian is here to school you.

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

HIIT IT HARD • These 11 high-intensity interval workouts are designed to whip you into shape while boosting your fitness and health in as little as 10 minutes.

25 KETO DIET ESSENTIALS • > Going keto can help you cut fat in the short term, science says, so stock up on these 25 foods if you're looking to shed fat fast.

SMOOTH OPERATOR • THE ULTIMATE FAT-BURNING GLIDER WORKOUT

8-WEEK CARDIO...