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, and services to meet your healthy-living goals

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

VICTORIA FAIRY

ALL ABOUT… YOUR GLUTES

BOX JUMP BABY STEPS • Add this plyometric move and its complementary exercises to your training regimen to reap all the benefits of a vertical leap.

SHE WILL ROCK YOU • Alice Cooper guitarist NITA STRAUSS talks fitness, sobriety, and her acclaimed first solo album, Controlled Chaos.

HANGING OUT

HANG UPS • To help release tight shoulders and reduce pain, make like our long-ago ancestors and include more hanging in your routine

Nutrition

HEALTHY SUMMER FUN RECIPES for HERS Fit Girls

BOBOTIE BURGER PATTIES

CARAMELISED ONION & FIG TART/PIE

SUNDRIED TOMATO, BUTTERBEAN & SWEET POTATO CUPS

BLUEBERRY TART

FRESHEN UP • From fruit-infused waters to cleaner cocktails, these summer drink favourites help you beat the heat, day and night

FLAVOUR BOOSTERS • Try mixing and matching the following ingredients (or use them solo) to give your water more pizzazz.

DIFFERENTLY ABLED NOT Disabled • #14HipOperations - What is your excuse?

Dom von Pannier

CANSA EDUCATES ON RIGHTS OF WOMEN TO CANCER SCREENING

SUN SKIN SAFETY

6 WAYS TO MAKE YOUR PERIOD LESS PAINFUL • Don't let that time of the month slow you down — here's how to conquer cramps and other discomfort and feel stronger than ever

3 Poses to Make You Feel Better • Yoga may not work miracles around your cycle, but it can certainly help provide at least some short-term relief. Instructor Kristin McGee, author of Chair Yoga, o ers her favourite three poses to help reduce period pain.

Fitlife

Buddy Up • A gym partner can make every workout better. Ida Lundgren and Bianca Van Damme (you may know their famous fathers) show how pairing up yields big benefits.

SUMMER GYM BAG ESSENTIALS • No matter the weather, you love to work out - whether it's indoors or outdoors. During the hot summer weeks though, you might want to take a little extra care to pack some products that will help you cope with the heat and your busy social schedule. The team at HERS suggests a couple of must-have gym bag essentials to always keep on hand.

FIND THE BALANCE • Rebekah Logan @rebekahlogan01

Overstated Simplicity • If you're someone that wants a quick, no-nonsense make-up regime, then the 2019 summer trend is especially for you. International fashion designers like Stella McCartney, Michael Kors and Giorgio Armani's vibe for the 2019 summer focuses on clean, glowing skin with a delicate application of tinted moisturisers with just one feature that is strikingly accentuated. Like a bold cat eye (and not just in the usual black, eyeliners can be colourful and fun) or bold lips with a bitten, messy look with shades from pastel pink to a vivacious red. Even mascara has taken a backseat and eyebrows are more natural but perfectly groomed with just a touch of eyebrow powder and brushed upwards. Bronzer is also back with a bang! Who does not want to have a healthy, sun-kissed look during the summer weeks? Be bold, be unique and most important of all, don't forget your SPF!

I AM A CHAMPION Carrie Goforth • IFBB Pro Bikini Fitness model Advanced Registered Nurse Practitioner Nutrition Consultant Super Mom

HYUNDAI'S ULTIMATE STREAMLINER • The Ioniq 6 silences the ompetition t World Car he Year

LIGHTER AND LOUDER • New Porsche 718 GT4 RS Spyder is destined for greatness