Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Publisher’s Note

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

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

Training

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.

Juliana Malacarne • IFBB PHYSIQUE PRO, 2014 MISS PHYSIQUE OLYMPIA, AND 2015 ARNOLD CLASSIC WINNER

Lindsey Valenzuela • CYTOSPORT ATHLETE

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

Jessica Sander • PERSONAL TRAINER

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

FUNCTION FOLLOWS FORM

PERSONALIZE YOUR CHALLENGE

JET SETTING INTO FITNESS • Juliet Amelia is an internationally published model that has graced the covers of some of the world’s top magazines. When she is not travelling between photoshoots she applies her passion for health and fitness to not just help her clients, but to also keep herself in great shape. She shares some of her favourite fitness and beauty tips with our HERS readers.

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

3 DIET RULES FOR OPTIMAL RESULTS

Nutrition

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.

Health

ONE SIZE DOES NOT FIT ALL • Just as you have choices for workouts, there are a variety of approaches to a vegetarian diet. Some options:

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.

PROTEIN SUPREME • Digestibility of 13 favourite protein sources, from high to low

BRING ON THE BENEFITS

21 POWER FOODS

20 TIPS FOR HEALTHIER (HAPPIER!) HOLIDAYS • Season’s greetings got you feeling stressed? Relax—we asked top fitness, nutrition, health, and beauty experts for their favourite tips to help make your holidays a breeze.

EAT IT & DELETE IT • Crush holiday calories with these easy activity fixes from Rowley

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

SHOULD YOU STEER CLEAR OF STEAK?

ASK THE EXPERTS

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

A STERN CELEBRATION

Sleep is the New Foreplay

The Vitamin D vs. SPF Fix

BE A FITNESS MENTOR

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.

SUPP SHOPPING GUIDE • A few of our favourite products to keep you fit and healthy

Fit...