Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

MUSCLE & FITNESS

THE # FIT-MOM LIFESTYLE with Sarah Stage

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

WONDER WOMAN • AMERICAN NINJA WARRIOR STAR AND TOP STUNTWOMAN JESSIE GRAFF IS ASTONISHING IN HER ABILITY TO FLY THROUGH SPACE OR SCAMPER UP WALLS — BUT IT’S HER HARD WORK AND DEDICATION THAT HAVE BROUGHT HER SUCCESS. FOLLOW HER TIPS TO HARNESS YOUR OWN SUPERPOWERS.

BUILD STRONG ABS • Sculpt a sleek, sexy core with moves that target your middle from every angle.

5 REASONS YOU’RE NOT NAILING THE PUSH PRESS • Build more power by fixing these common form fails.

POP IT OFF • Use the pop squat to get your lower body in summer-ready shape.

HOW TO DO IT:

STUDIO CLASSES WE LOVE RIGHT NOW • Find your next-level workout class at a gym near you.

HEART RATE HELPERS • Build muscle and burn calories in less time with metabolic training tools that can take the place of a cardio workout.

POWER CIRCUIT

EXPLOSIVE STRENGTH DRILL

ALL THE RIGHT MOVES

5 PORTABLE PROTEIN TREATS • Looking for a healthy snack that will fit your hectic schedule and still help power you up for your workout? These low-calorie, protein-rich goodies will satisfy your sweet tooth and are perfect when you’re on the go.

1 FOOD, 5 WAYS: SALMON • Serve up this classic clean-eating fish that’s high in protein, healthy fats, and rich flavour.

ASK THE EXPERTS

Next-Generation SPORTS DRINKS • Power up your workout with refreshing new beverages that stress performance and recovery.

BODY-BARING ESSENTIALS • How a newly supplement-ised set of molecules — essential amino acids — promises to power up your progress.

Optimum Nutrition Amino Energy

Once upon a Scent • Update your fragrance wardrobe with some of our favourite scents this season.

KINDERGARTEN ENROLLS AT NASCAR • The most fearsome family car has finally arrived

AUDI’S A3 GETS A NEW SUIT OF ARMOUR • Does the move upmarket pay off, or does it pay the price?

AYRTON SWEENEY • We get to know CPT-born, now living in KZN, gold medallist swimmer and part-time model Ayrton Sweeney a little better as we chat about how he finds balance in his busy training and travel schedule as a competitive swimmer. We find out which Biogen supplements keep him in top form, and how he stays motivated right through the year.

LANDIE GREYLING • South African professional trail runner and coach, Landie Greyling aka “Trail Dassie” gives us some insight into her training schedule, nutrition and favourite Biogen supplements for an endurance athlete.

21 DAYS TO A HOT BODY • Our three-week plan will help you get strong, lean, and totally ready to conquer whatever challenges you take on this season.

4 SURPRISING CAUSES OF BELLY BLOAT • Want to feel even more confident when you slip into that swimsuit next summer? Capitalise on all your hard work by steering clear of these foods or ingredients.

LICENSE TO GRILL • GET MAXIMUM FLAVOUR AND NUTRIENTS WITH MINIMAL TIME AND EFFORT SIMPLY BY FIRING UP THE BACKYARD BARBECUE.

SPECTACULAR ABS WTTH CIRQUE DU SOLEIL • TIGHTEN UP YOUR TORSO WITH POWERFULLY FUNCTIONAL CORE EXERCISES FROM THE BEST IN SHOWBIZ.

WORKOUT PLAN

NOT SHOWN

THE MIGHTY SCIENCE BEHIND SUPER FOODS • The fruits, vegetables, and grains your body needs to help fight cancer, curb inflammation, boost cell health — to live your best life right now

BREAST-CANCER-FIGHTING PHYTOS

GET YOUR SWEAT ON • FRESHEN UP YOUR ROUTINE AND TAKE ADVANTAGE DAYS WITH 16 CALORIE-BLASTING, MUSCLE BUILDING WORKOUTS YOU CAN TAKE OUTSIDE THE GYM.