Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Muscle & Fitness Hers South Africa

MUSCLE & FITNESS HERS HOT LIST • Our favourite new gear, tools, and services to meet your healthy-living goals

FROM THE INSIDE OUT • Social media superstar Karina Elle inspires her legion of followers by channelling emotion into fitness-and career success.

BUILD BADASS LEGS • Use these two routines to sculpt toned and sexy thighs.

STAYING FIT AND HEALTHY

5 REASONS YOU'RE NOT NAILING THE ROWING TECHNIQUE • The erg can take your cardio to new heights. Just use it correctly.

' ON THE PROWL(ER) • Test your strength, explosiveness, and stamina with these brief but brutal sled sprints.

Speed Queen • From excelling at track sports to competing on Survivor to winning the Figure Olympia title twice, Cydney Gillon has wasted no time. And the scary thing is, she's just getting started.

THE BETTER WAY TO WARM UP • Use these five explosive moves to prime your CNS to enhance your workouts.

Nutrition • There's a fitness quote we are sure you have come across on social media. 30% Gym 70% Diet - Abs are made in the kitchen. And this is the absolute truth. But unfortunately, it's also one of the hardest aspects to get and keep a grip on. Our aim this year, and especially in this issue, is to help you get on the right track that will be best suited to your lifestyle and taste buds.

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.

CHOCOLATE PEAR CRUMBLE

TURMERIC AND CUMIN CHICKEN

RAISIN AND ROSEMARY OSTRICH STEAKS

SESAME CRUSTED BRINJAL STEAKS WITH POMEGRANATE AND WILD ROCKET

CHICKEN TIME! • Yes, it's possible for chicken burgers to be full of flavour and downright delicious. The combination of coriander, lime, and spices makes these no-bun burgers irresistible, especially when topped with guacamole. (Because, obviously.)

BEST BODY EVER: DIET PLAN LOSE FAT FAST! • A ketogenic diet is one of the most popular weight-loss plans to date, and there's a reason for it: It works. Here's how to integrate it into your routine for optimal results.

ORDER UP! • Fruits are a great snack option that are not only healthy but also delicious. They are packed with vitamins, minerals, and fiber that provide numerous health benefits. Here are seven fruit-based quick to make snacks that you can try.

GO GREEN! • Whey's not the only game in town. Plant protein will fuel your workouts and feed your muscles.

DOWNTHERE CARE GUIDE • Keep your lady parts healthy and happy by minding what really matters and avoiding the scary stuff that doesn't.

3 V-CARE CHOICES THAT ACTUALLY WORK • THESE SELF-CARE TREATMENTS HAVE SOME SCIENCE BEHIND THEIR CLAIMS.

TURN BACK THE CLOCK • Here's how to undo the effects of ageing and stress on your skin.

FOUNTAIN OF YOUTH • Forty-three-yearold fitness celebrity Jennifer Nicole Lee shares her top tips for staying young.

THE SURPRISING BENEFITS OF STARCH • Don't turn your back on pasta, potatoes, or peas just yet-new research shows they may actually be the key to improving your health while shedding fat.

2 RESISTANT STARCH RECIPES TO TRY

19 WAYS TO CONQUER 2023 • Make this your year to totally dominate with these fitness, health, nutrition, beauty, and lifestyle tips from the pros.

DAYNA NIENABER

DEUCES wild • Keep your...