July/August 2018

Muscle & Fitness Hers South Africa

For the serious athlete

Muscle & Fitness Hers South Africa2 min read
Publisher’s Note
Well, that just sort of came out of nowhere, one day it was warm and then it just wasn’t anymore. Suddenly, those of us who do the morning training session find ourselves heading to our chosen training destination while it’s still dark and for the mo
Muscle & Fitness Hers South Africa3 min read
Recharge Your Routine
NEED A break from your regular strength program? Working your muscles in a whole new way not only helps bust boredom, it also delivers big-time results. That’s because your body responds best when you challenge it with something new, whether that’s e
Muscle & Fitness Hers South Africa2 min read
Hot List
The most advanced Apple Watch yet. With built-in GPS, water resistant up to 50 metres, a dual-core processor, a 2x brighter display, and watchOS 3. R6 999, myistore.co.za The ultimate packable bag with bold blue flowers. Twisted into a bum bag or st
Muscle & Fitness Hers South Africa2 min read
Our Cover Model
MICHELLE LEWIN didn’t start out wanting to be the supermodel of fitness on Instagram. She discovered her love of working out almost by accident when training with her husband, Swedish bodybuilder Jimmy Lewin. “It was awesome to see the progress I cou
Muscle & Fitness Hers South Africa2 min read
Binge On Fitness!
HAVEN’T YOU HEARD? Strong is the new black! And similar to your favourite television and streaming shows (like Orange Is the New Black), your fast track to fitness is only a click away. The following paid subscriptions are thousands of rands cheaper
Muscle & Fitness Hers South Africa3 min read
Box Jump Baby Steps
EVER WATCH A SLOW-MO VIDEO of someone doing a vertical jump onto plyo boxes? At first you’re thinking, They can’t get all the way up there! And then, in a full-body wave of intensity, they do. But what good is that kind of training for anyone besides
Muscle & Fitness Hers South Africa2 min read
All About… Muscle Fibres
Your muscles are made up of three main types of fibres: ROLE: Endurance-focused, slower to fatigue. Has a lot of mitochondria (the energy units of the cell); not much power. FIND IT: Muscles that work hard over long periods of time, such as postur
Muscle & Fitness Hers South Africa2 min read
Finish Strong
WANT TO END YOUR TRAINING feeling strong and boost your metabolic afterburn for 24 hours or more? Try employing some finishers at the end of your next routine. “Finishers help you get more out of your regular workout by creating an intense metabolic
Muscle & Fitness Hers South Africa2 min readDiet & Nutrition
Thick Beats Thin For Weight Loss
WHEN YOU’RE LOOKING to get leaner, go thick. A recent study published in the American Journal of Clinical Nutrition found that subjects who drank a thick 100-calorie shake felt more satisfied than when they had a 500-calorie version with a thinner co
Muscle & Fitness Hers South Africa2 min readCooking, Food & Wine
Guilt-free Snacks
“21 Day Fix” creator and trainer Autumn Calabrese loves serving these chips as part of her vegan kale nachos. (for more healthy recipes visit muscleandfitnesshers.co.za ) Cooking spray4 cups raw kale, stems and ribs removed and discarded, leaves cu
Muscle & Fitness Hers South Africa5 min read
Power Food Swaps
IF YOU’RE SERIOUS ABOUT YOUR TRAINING, there’s a good chance that the bulk of your diet revolves around a few key staples. Sure, you might mix it up here and there, but for the most part, you stick to the chicken and the egg. And while protein-rich c
Muscle & Fitness Hers South Africa5 min readRegional & Ethnic
Soup’s On!
MAKES: 8 SERVINGS Consider this go-to recipe healthy comfort food in a bowl. It’s perfect for big gatherings like Sunday football festivities but also a great weekly meal-prep option since the recipe makes extra for leftovers. Customise it to your li
Muscle & Fitness Hers South Africa4 min read
Think Before You Toss
IMAGINE THE FNB STADIUM’S 95 000 seater capacity filled to the brim with food - that’s about the amount that goes to waste every day in the US alone. And while food is often squandered by restaurants and grocery stores, most of us are equally respons
Muscle & Fitness Hers South Africa4 min readCooking, Food & Wine
One Food,five Ways Cauliflower Rice
RICE MAY BE OFF-LIMITS WHEN you’re trying to cut carbs, but there’s a simple, filling solution that offers more nutrition for fewer calories. Riced cauliflower is relatively easy to prepare - just place the florets in a food processor and chop roughl
Muscle & Fitness Hers South Africa3 min read
Freeze It!
ON A RECENT Thursday morning, I found myself stripped down to my undergarments, a pair of mittens, socks, and clogs. I was standing in a padded cylindrical tank hovering somewhere around -90°C, with only my head avoiding the extreme cold. My goal: to
Muscle & Fitness Hers South Africa2 min readMedical
Can Your Wearable Help You Lose Weight?
DID YOU FIND A FITNESS WATCH this year? Enjoy your new accessory – just don’t count on it too much. A study from the University of Pittsburgh, USA, found that participants who wore wearable devices and used an accompanying web interface to monitor di
Muscle & Fitness Hers South Africa2 min readFashion
Layer Up, Ladies!
Add the perfect second or third layer to your gym look with this faux denim Lorna Jane jacket. With its irresistible fabric and drawstring details this is one winter layer we definitely wouldn’t pass up. (R2 199, available at Stuttafords) Add some ex
Muscle & Fitness Hers South Africa2 min read
Sunless Tanning Tips
IN THE HEART of a cold front, summer is a distant memory, but look on the bright side: You don’t have to forgo bronzed skin just because it’s cold out. Here are simple solutions to keep your tan looking natural and bright even in the coldest of winte
Muscle & Fitness Hers South Africa3 min read
Clean Start
WHEN IT COMES TO beauty basics, washing your face regularly tops the list as a must for healthy, clear skin. Not so obvious? Knowing which cleanser to use – especially with an ever-growing abundance of choices on the market. “Cleansing isn’t one size
Muscle & Fitness Hers South Africa4 min read
Must-have Healthy Hair Hydration -for All Hair Types
This hydrate pudding combines moringa and citrus extracts to help define your curls, while keeping your hair moist, nourished and soft. It is a non-greasy cream which is lightweight and won’t cause product build-up. Added hibiscus extract helps to ke
Muscle & Fitness Hers South Africa2 min readMedical
Marco Araujo
“I started weight training at the age of 20 after picking up a serious injury playing soccer, which ended my career in the sport and lead me to my newfound career in fitness.” “When looking into competing, choosing which federation you want to do so
Muscle & Fitness Hers South Africa2 min readPsychology
Christina Pappas
“I began my fitness journey almost 10 years ago and started taking it a lot more seriously about 6 years ago.” “When I started training, I was quite clueless. I tried different things, some worked and some didn’t. One of the most important things I l
Muscle & Fitness Hers South Africa2 min readAutomotive
Golf In The Swing
Insiders have coined it the Golf 7.5, quantifying the updates to the indomitable Golf. Yet Fitness Hers thinks the scoring is conservative, at least in some key areas where bigger advancements have been made. The Golf’s rhetoric leads with a strong c
Muscle & Fitness Hers South Africa1 min readAutomotive
High Five
With a cutting-edge design, quality that belies the price point and value as its major tenets, Mazda is undergoing a product resurgence vying for your attention. The CX-5 fits perfectly into the mould of family SUV, carrying on where the smaller CX-3
Muscle & Fitness Hers South Africa3 min read
Keeping Her Edge
Tell us a little bit about yourself? I am first generation American, both of my parents are from Serbia. I grew up in the Northern part of the United States (Minnesota) on the largest lake in the world, Lake Superior. What are some of your hobbies
Muscle & Fitness Hers South Africa3 min read
12-week Beginner’s Weightlifting Plan For Women
3 sets x 10–15 reps Lie face-up on the floor, arms straight and close to sides, legs straight, and feet flexed. Engage your abs and lift your heels off of the floor about ten centimetres, keeping lower back pressed to floor. This is your starting pos
Muscle & Fitness Hers South Africa4 min read
Shape A Sexy Upper Body
THERE IS NO SHORTAGE of training methods when it comes to sculpting sleek muscles. Whether you’re schooled in power-lifting, loyal to CrossFit, or into traditional bodybuilding, you’ll find a theory to match every style. But the best results may well
Muscle & Fitness Hers South Africa4 min read
5 Hearty, Wild-fish Recipes
Seashores around the world can be surprisingly bountiful with year-round spawning of a juicy array of seafood, including salmon, numerous shellfish (including king crab), and buttery whitefish. For some of the tastiest catches, there's no place bette
Muscle & Fitness Hers South Africa2 min readMedical
Boost Your Defence
STAYING FIT AND EATING whole foods - along with getting satisfying sleep and regularly washing your hands – are some of the best ways to keep the sniffles and sneezing away. But when a hectic schedule starts wearing you down, a little immune system b

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