Muscle & Fitness Hers South Africa

Chief Executive Officer Dirk Steenekamp Managing Editor Jason Fleetwood - jason@dhsmedia.co.za Client & Digital Manager Louise Van Der Nat - louise@dhsmedia.co.za Illustration Editor Craig Toontas - craig@dhsmedia.co.za Motoring Editor John Page - jo

The aim of “As Many Rounds As Possible”: Beat the number of rounds in your last session. Self-defined goals like this help build confidence because you set the pace and can watch your numbers improve from one session to the next. “AMRAP is my favouri

This popular HIIT style is the ultimate time-crunched workout method in that you can work your entire body, if you want to, in just four-minute increments. It may seem too good to be true, but “the short duration of a Tabata workout increases a perso

In an EMOM, you execute a specific exercise every time the clock hits :00 for a certain number of reps; then rest for the remainder of the minute. “It’s body-changing because it is structured to manage muscle fatigue, avoid muscular failure, and impl

Still can’t quite master the form? Forget those modified “girl” pushups done on the knees, says Ladewski. “If you only practice half range, you’ll never be able to get your chest all the way to the floor.” Modify by elevating your hands on a barbell

Lie facedown on floor with hands narrower than shoulders. Lower chest toward floor, pointing elbows straight back, keeping them close to sides. Press back up to start and repeat. Begin in basic pushup position, hands on floor in line with chest. Low

If you’re looking for a new green veggie to add to your mix this spring, consider tatsoi, a dark leafy green from the Brassica family. The veggie is similar to spinach in its nutrition profile for being low in calories and rich in the antioxidants vi

The Cornell Food and Brand Lab recently launched its Global Healthy Weight Registry to follow the stay-lean habits of those who are able to maintain a healthy weight over time. The latest registry is made up of about 80 percent women who average abou

1 Believe you are worthy of care and love. Not 5 kilos, two clothing sizes, and/or smaller thighs from now. Right now. 2 Monitoring your inner dialogue is a key first step to shift how you feel about your body. When you catch yourself saying somethi

King typically trains five days a week. For powerlifting, she uses a periodised training program; however, when she’s pressed for time she also does metabolic conditioning circuits. “Society undervalues and even frowns upon women having muscles, owni

People with darker skin tones have a much lower risk of skin cancer than fair-toned people. But this doesn’t make them immune to it. Those with darker skin should still take action to protect skin from overexposure to the sun since you can still deve

USN has been at the forefront of sports nutrition research for years, and I proudly became their ambassador in 2017 when they were a sponsor for Kry Daai Lyf season 2 on kykNET. It’s is a top-quality brand that promotes health, fitness, performance a

At the gym four to five days a week, running on the treadmill plus total-body strength moves “I try to eat clean even when I’m on the road.” Egg-white omelette with feta, onion, and turkey. Salad with chicken for lunch. Protein smoothie for snack. Sa

The world’s best-selling automotive nameplate is quite some accolade and no mean feat either considering the growing competition as well as the negative stereotypes. Toyota’s compact city car – first launched in 1966 –captured the South African autom

You already know that trans fat is a diet no-no, but should you also avoid saturated fats? “The science around these fats is mixed, but most experts recommend you get no more than 10% of your total daily calories from them,” says McDaniel. Well-estab

Two-time IFBB Figure Olympia champ Erin Stern knows well the challenges of sticking with a Spartan diet for months on end. To get to the finish line, she follows our first motivational rule, acknowledging smaller accomplishments along the way to bigg

Summer days are the perfect time to get some vitamin D, but if you’re wearing sunblock to protect your skin, you may risk a D deficiency. Research has shown getting adequate vitamin D (a minimum 600 IU daily) helps prevent cognitive decline, cancer,

Finding a friend, peer, or young person to coach toward her fitness and health goals will not only benefit her, it may also help you to stay motivated and focused on your own health and wellness objectives. Win-win! Research published in the Interna