Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

MUSCLE & FITNESS

TRAIN WITH THE BEST! With CORA KASPERSKI @badass_cora_

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.

FAST FAVES

KARINA’S KEYS

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

5 REASONS YOU ’RENOTNAILINGTHE 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.

INCREASE YOUR SPEED

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.

GILLON’S GUIDELINES • For best results, heed the champ’s top training and nutrition tips.

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

PRIMERS EXPLAINED

HOW TO DO PRIMERS

Nutrition

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.

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

DOWN-THERE 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-year-old 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 2022 • Make this your year to totally dominate with these fitness, health, nutrition, beauty, and lifestyle tips from the pros.

CONSISTENCY IS KEY with Chey Starr @cheystarr_

DEUCES wild • Keep your workouts simple—just two exercises per session in under 30 minutes, three to four days a week—and experience the power of advanced “training economics.”

MINIMIZE THE MARKS

BLURRED LINES • Self-conscious about stretch marks or scars? Find natural ways to keep their appearance to a minimum.

OUT OF LINE • These dermapproved treatments can help minimise the appearance of stretch marks and scars.

JAMES BOND GOES GLAMPING • New Defender 90 evokes everything we love about the original without any of the rough edges